How to Lose Fat Around Your Stomach
Dreaded stomach fat, yuck! We all have it, and we all hate it! What can we do to get rid of stomach fat?
What type of fat hides around the stomach?
There are two types of fat that we are going to talk about that are hiding around your belly. Subcutaneous fat and visceral fat. Subcutaneous fat is the fat that is hiding right below the skin. This is the fat that you can pinch. Visceral fat is the fat that is deeper inside the body and that can line the organs. This fat is much more dangerous. Visceral fat can cause health issues associated with insulin resistance, diabetes, heart disease, and even dementia.
Does Spot-Reduction fat loss work?
You may think that you can get rid of all this belly fat by doing sit-ups or buying the latest infomercial gadget. Unfortunately it has been proven time and time again that spot reduction fat loss doesn’t work.
Here is what Yale had to say about Spot Reduction (Targeted Fat Loss):
“Ultimately, fat loss comes down not to targeted exercises, but to the basic principle of how many calories you expend versus how many you take in. Doing 100 crunches a day can effectively strengthen your abdominal muscles, but it probably will not make them any more visible unless you also take other steps to reduce your overall body fat. If you combine cardiovascular exercise with weight training and sensible nutrition, however, those fat cells will not stand a chance.”
So how do I get rid of the fat?
Here is Dustin’s full-proof way to get rid of stomach fat
- Nutrition + 80 Ounces of Water a Day
- Lift Heavy Weights
Our bodies burn fat whatever way it wants to. There is no rhyme or reason to how it does it. We must keep our bodies in a calorie deficit state to ensure that we are burning fat. I’d suggest starting with a low carbohydrate diet first. This will help you lose water weight (because carbs hold extra water), and bloat the first few weeks. I’d also suggest eating at least 100 grams of protein a day. Level-1 by 1st Phorm can help you get to 100 grams of protein a day with shakes that taste amazing and keep you full!
Suggestion: Eat at or slightly lower than your BMR if you have a lot of weight to lose. If you are active or don’t have much weight to lose, try eating slightly more than your BMR. Drink 80 ounces or more of water a day.
Lift Heavy Weights
I want you to lift heavy weights. There is more than one reason to why lifting weight is a good way to get the flat/toned abs that you want. 1st lean muscle burns calories at rest, while fat does not. Building lean muscle should be your primary goal when you go to the gym. 2nd lifting heavy weights builds up your abdominal wall, which will push your abs out, which will eventually allow them to poke through the fat once you burn enough of it. Shoulder press, bench press, squats, dead lifts, and other compound exercises should be your best friends.
Last but not least, cardio is a must if you want to burn belly fat. You do not want to stay on the treadmill for long periods of time though. Short HIIT (high intensity interval training) has been proven to be most effective at burning fat. It also takes very little time to have a heck of a workout.
Suggestion: Jog/walk for 3 minutes, sprint for 30 seconds, and repeat over a 15 minute period.
Should I train abs?
Yes, however you shouldn’t train them for the reason of obtaining flat abs, or for burning fat. We know that spot reduction doesn’t work, but we do know that a stronger core is good for your back, and will help you later in life.
I would suggest the following exercises:
- Mountain Climbers
Supplements that help
- Level-1 Meal Replacement Protein Shakes: Protein is the last macronutrient that turns to fat. It also helps build lean muscle, which burns fat at rest. These shakes keep you full and tastes amazing. They also only cost $1.67 a piece, much cheaper than most meals!
Level-1 Free Shipping Link: https://1stphorm.com/products/protein-powder/meal-replacement-proteins/level-1?a_aid=nutritiontrain
- Royal XXI King/Queen Systems: Fat Burners can help speed up your metabolism, control cravings, eliminate appetite, and shred fat. The Royal XXI King/Queen Systems also help optimize your thyroid, and help you sleep better while controlling cortisol, the stress hormone.
Royal XXI King System Free Shipping Link: https://1stphorm.com/a/products/royal-21-king-system?a_aid=NutritionTrain
Royal XXI Queen System Free Shipping Link: https://1stphorm.com/a/products/royal-21-queen-system?a_aid=NutritionTrain
- GDA (Glucose Disposal Agent): GDA is an interesting supplement. It blocks carbs from spiking blood sugar. When blood sugar is spiked, fat accumulation happens. GDA blocks it from being spiked and turns these carbs to be stored as energy inside the muscle cell. Just 2 tablets in the morning works!
GDA Free Shipping Link: https://1stphorm.com/a/products/fat-burners/womens-fat-burners/gda?a_aid=NutritionTrain
Thank you for reading,
Personal Trainer/Sports Nutritionist