Removing belly fat fast requires a metabolic approach to diet and an informed workout strategy. Belly fat is often hard to lose because it is stored as a survival tactic in case of starvation. Your body is programmed to burn belly fat as a last resort. However, there are many ways to trick your body into using that source of fuel now. Follow a few simple guidelines to work with your body to burn your belly fat fast.
Step 1
Perform resistance-training workouts three to five days per week. Whether you train with free weights or machines (see Resources), you will instantly start burning body fat directly from your midsection. This occurs due to a natural release of fat-burning hormones in response to weight training. Even low-intensity workouts cause a noticeable release of growth hormone, a potent fat natural fat burner, according to "X-Treme Lean."
Step 2
Engage in cardiovascular training immediately following your resistance training. Jeff Anderson, best-selling fitness author of "Combat the Fat," calls this "super cardio" and recommends that you keep it low intensity for 30 to 60 minutes. An example is walking on a treadmill on an incline at a steady pace. Not only does this save you time by doing it all at once in less than an hour, but it makes the time you spend very efficient. Having just used up all of your blood glucose and glycogen (muscle-stored carbohydrate fuel), your body will tap directly into fat for energy.
Step 3
Consume five to six daily meals. Eating more frequently not only prevents hunger and food cravings, but it keeps your metabolism burning strong all day long. Structure your daily meals as three main meals (breakfast, lunch and dinner) with three snacks in between them. When you take a metabolic approach to nutrition, you can actually eat more calories and burn more fat at the same time, according to "Combat the Fat."
Step 4
Eat whatever you want for one meal one day per week. You heard that right. You must cheat on your diet. Dieting actually causes your metabolism to slow down, which is the body's natural response to lower caloric intake. Your body is trying to prevent you from starving to death. By eating more calories for a brief period of time, you trick your body into continuing to burn fat at a high rate.
Step 5
Take 3 to 6 g of conjugated linoleic acid (CLA) per day, spread evenly among your meals. This healthy omega-6 fat comes from safflower and sunflower oil, and it can make a potent fat-burning addition to your weight loss program. In fact, CLA can reduce your body fat without changing exercise and diet, according to "Homemade Supplement Secrets." However, if you pair this potent supplement with diet and exercise, you can lose belly fat even faster.
References
- "X-Treme Lean"; Jonathan Lawson and Steve Holman; 2006
- "Combat the Fat"; Jeff Anderson; 2008
- "The Abs Diet"; David Zinczenko; 2004
- "Homemade Supplement Secrets"; Jeff Anderson; 2008
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