Contrary to popular belief, there are several methods you can use to lose fat. Many people try to decrease calories, often to dangerous levels. Although you probably will have to cut calories to accomplish your fat-loss goals, you can decrease the number of calories you have to cut if you increase the number of calories you burn through exercise. Strength training, especially certain types, can burn just as many calories as traditional cardio workouts.
Step 1
Calculate your daily calorie needs; see Resources for an online calculator. Subtract 500 from your daily needs, and tailor your diet to provide this number of calories. Drop as much fast and processed food as possible to eliminate unhealthy trans and saturated fats. Concentrate your calories on lean meat. fish and eggs to make sure you're getting enough protein. Pair these foods with complex carbohydrates like sweet potatoes, whole wheat bread and tortillas, brown rice and beans. To keep your appetite in check, snack on fruits and vegetables throughout the day. Get your healthy fats in the form of avocados, natural peanut butter and mixed nuts.
Step 2
Start a total body resistance training program to burn calories. Circuit training, in particular, can help you build strength and burn plenty of calories. To set up a basic circuit, choose six to eight upper- and lower-body exercises. Perform these exercises back to back with no rest between sets. When you have completed all the exercises, take a short rest. Start with 10 reps per exercise, and repeat this circuit three times.
Step 3
Build up your abs. Basic bodyweight exercises like crunches, leg raises and planks are a great way to start training the abs. When you have a solid base, progress to exercises with added weight. You can do Russian twists and situps with added weight. Target the obliques with weighted side bends.
Tips and Warnings
- Train abs just like any other muscle, once or twice per week. Treat your maintenance caloric intake as a starting point. Add or subtract calories as you see fit.
- Work slowly into the strength training, especially if you're new to it, to avoid unnecessary injuries.
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