Losing belly fat and building abs tend to go hand in hand. Building abs is much easier than the former, however. It's not possible to pinpoint an area of the body when it comes to fat loss. Spot reduction does not exist. This means that fat comes off where it comes off. Because of this, losing belly fat demands a high level of patience and dedication. It can be accomplished in time with special attention to a few key points.
Step 1
Adjust your calorie intake. Consuming too many calories will hinder you from losing belly fat. On the other hand, taking in too few calories can cause unnecessary muscle loss. The key is finding the happy medium. Monitor your food intake and body weight for several days, or until you can find the maintenance level---where your body weight remains unchanged. From here, begin by subtracting 500 calories to start losing weight.
Step 2
Modify your macronutrient ratios. Make sure you're consuming enough protein to aid in muscle maintenance. When dropping weight, muscle often comes off too. Embrace healthy monounsaturated and polyunsaturated fats that help to reduce risk of heart disease and stroke. Avoid unhealthy saturated and trans fats that can cause weight gain and increase risk of cardiovascular disease. Limit carbohydrate intake, but don't restrict it entirely. Many people gain weight easily when carbohydrates are present - if this is you, consider an Atkins approach.
Step 3
Perfect your food selection. Healthy protein sources include all types of lean meat and fish. Monounsaturated and polyunsaturated fats may be found in avocados, peanut butter, nuts and seeds. Avoid starchy carbohydrates such as potatoes. Use whole wheat bread, brown rice and sweet potatoes. Limit fast food and processed food intake, as these foods are often high in saturated and trans fats.
Step 4
Begin a resistance training program. Base the program around several compound exercises - squat, bench press, deadlift and rowing variations. Use repetitions between eight and 12 to encourage muscle endurance and calorie burning. Begin the program with only two days and bump this number up to three days when your body has adjusted to the work.
Step 5
Begin a cardiovascular training program. Cardio is an additional way to help burn off calories. It may be performed using a variety of methods. Low intensity, steady state cardio can be used daily in 30 to 45 minute sessions. High intensity interval training, however, requires much more of the body and should only be performed a few times each week, in bouts of 20 minutes or less.
Step 6
Perform work for the abdominals. Although fat covering the abs will limit visibility, get a head start in building them now. Perform abdominal work no more than two or three times each week. The abs are just like any other muscle group in the body---they need time to recover. Use repetitions between eight and 12. Exercises to perform include Russian twists, stability ball crunches and leg raises.
Tips and Warnings
- Maintain consistency in each of these steps. Weight loss requires a lifestyle change.
- Don't start off too quickly in the gym. You may be anxious to lose weight, but it won't happen if you're injured.
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