Burn The Belly Fat – 3 Tips
3 Belly Fat Burning Tips
Ahhhh… the six pack. The Holy Grail of health and wellness.
All of us want it but a select few are reaaaallllly committed to ever getting there.
Typically abs will REALLY start to show when women get around 15% and below and when men drop below 11%.
Some of us don’t have the time to fully commit to such an endeavor but some of us simply might not be doing the easiest things to put ourselves in the position to obtain it.
Here are some simple things (or reminders) to help you obtain that washboard stomach.
Do Big Lifts
Big lifts such as deadlifts, deep squats, pull ups and Olympic lifts have the greatest affect on ab development, period. Not only that but they have a high metabolic cost, create structural balance and can make your workout shorter because your workload will be greater.
- Practice different forms of deadlifts, squats, pull ups and olypmic lifts 2-3 times per week. Complete anywhere from 3-10 sets of each exercise based on your ability.
- Lift lighter, lift heavy. Make sure that you are using different rep ranges periodically to stimulate different muscle fibers. In general, your abdominals will respond better to heavier weight.
- If you have never done these lifts before find a good group class or personal trainer who can instruct you on how to do them properly.
Get Your ZZZ’s
I can’t emphasize this enough! Hormonal regulation plays a huge role in body fat reduction and insulin sensitivity (how efficiently your body metabolizes carbs).
When you don’t get enough sleep your cortisol (stress hormone) levels rise and stay at a higher rate throughout the. This means your body will not produce as much melatonin at night; melatonin is a vital for sleeping soundly. When you don’t get enough sleep growth hormone decreases. Less Growth Hormone means your ability to workout, recover and burn body fat will be diminished.
- Set a specific time frame to go to sleep every night, and stick to it! This will normalize your circadian rhythms. Try for 7-9 hours a night. The time I set for myself is 10:30pm – 5:30am.
- Avoid using caffeine, coffee and other stimulants after 3pm.
- Unplug from technology an hour before you go to bed. The artificial light decreases melatonin production.
Make Protein The Base Of Every Meal You Eat
This will do many things that will help with your midsection!
- You will eat less overall because you will feel more satiated
- Your insulin response will be less which means LESS AMOUNTS OF THE FAT STORING HORMONE WILL BE RELEASED.
- You will recover from your workouts more efficiently which means that you will be able to hit the gym harder the next day.
- Try to eat 1gram of protein per day for every pound that you weigh. (I.E. 120 lb. woman should eat 120 grams of protein per day.)
- Consider adding a BCAA (Branch Chain Amino Acids) powder or pills to your before, during or post workout routine.
- Use organic, free range, and wild caught proteins whenever possible.