How To Lose Stomach Fat: Diet, Exercise, Advice

So just how exactly do you lose stomach fat? What are you supposed to do in order to get rid of the little pooch that annoys you when you look in the mirror?

How are you supposed to go about getting rid of the gut that hangs over your belt?

You have tried crunches and sit ups and they did nothing. You go out running and still nothing.

how long does it take to lose stomach fat

As I sit in my local coffee shop writing this article I glance around and notice that 90% of the people in here with me are or have at one time fought to get rid of the belly that hangs out with them as they sit at the table.

It may seem so, but it is not impossible to lose stomach fat.

The solution to the looming problem is an easy one. The solution is an easy one that is hard for many to implement and difficult for many more to maintain.

Lose Stomach Fat Diet

In order to lose stomach fat you need to eat less! I know, I know, you’ve tried that too right?

You may have, but there is a small problem with the way you did it that no one probably took the time to tell you.

You need to know how much you need in a caloric sense. If you have no idea how many calories you are supposed to have each day, then you have no real idea whether or not you are still overeating when you start to “eat less.”

There is no magic foods that lose stomach fat. There is no magic pill that will make the stomach fat melt away and leave the rest of you untouched. Your body just does not work that way.

When you lose fat, you lose fat from all over your body a little bit at a time. The place where you store the most fat (possibly your belly if you are reading this) is where you will have the most change take place.

But it still happens in a general fashion and there is absolutely no way to make one area lose fat more quickly than another.

So the first step is to know how many calories you need. There is a specific amount of energy your body needs in order to carry out your day to day activities.

The more you do each day, the more you need. No matter how much you need, though, your body will store any excess fuel (a.k.a. food) that you consume as fat.

See Also: How To Lose 10 Pounds In A Month Naturally

Calorie Needs

There are various ways to calculate your bodies’ calorie needs and you can accomplish that easily with calorie calculator tool.

Imperial
Metric
Basic Information
Activity Level
Your results:
Target calorie intake per day:
0

Knowing how much you need is not enough on its own. The next piece of the puzzle is to take that number and reduce it.

The number you calculated above simply tells you how many calories you need to consume each day in order to do your day to day activities and STAY THE SAME.

I thought you wanted to lose stomach fat?

You do! So eating the amount of calories you figured out above won’t help you.

You should be eating/drinking less than that number every day. If you consume less than what your body needs, then you will end up burning more fuel than you take in and THAT is where the magic happens to lose stomach fat!

This is just the tip of the iceberg when it comes to getting rid of stubborn stomach fat.

There is a bit more you will need to know and do when it comes to the calories you consume and exercise is still very necessary if you plan on keeping the fat off for the long run.

See Also: How Many Calories Should I Eat To Lose Weight

Lose Stomach Fat Lifting Weights

With so many different approaches out there, which way is the right way when it comes to workouts to lose stomach fat and weight?

I won’t get into what the best exercise is, because there really is no such thing.

Just about all forms of exercise have some benefit and the benefit you get varies depending on how you do them and also how much.

how lose stomach fat exercises

The “how much” is one of the bigger key components to getting your workouts to help you lose weight.

The number of sets and reps you do during your workout is called volume. I read a great analogy that should help you understand how it works. Think of your training volume of the volume in your stereo.

If your training volume is too low, then your body won’t adapt, you can’t hear the music.

If the volume is too high, then you run the risk of overtraining, you’ll blow the speakers.

Just like on your stereo there is a range where everything sounds right. Get the range right and your body responds.

See Also: How To Build Muscle At Home

Exercise Goals To Lose Stomach Fat

Muscle Gain

Normally, a moderate number of sets and reps per exercise leads to the fastest gains in muscle size.

Using lower reps builds strength and increases the proteins inside the muscle fibers for more growth. Higher reps increases the fluid inside the muscle.

For maximum size increases you will need the best of both of these approaches. As a general rule 3-6 sets of 6-12 reps per exercise is a good way to go.

Fat Loss

There are several schools of thought on this one. The training volume may be kind of high to burn loads of calories during the workout or low to maintain and develop muscle mass while cutting calories from your diet, but the sets are usually four or less per exercise.

what exercise burns stomach fat fast

Honestly, you can perform a circuit of several different exercises with just one or two sets each to lose stomach fat.

This cuts down your rest time, keeps your workout fresh and allows you to train your entire body in a much more efficient session.

See Also: Low Impact Vs High Impact Exercises

Strength Gain

This one is pretty straight forward. Heavy weights and low reps.

Since you are keeping your reps low, you should be able perform a lot more sets (which also increases size), but working with extreme loads will not allow you to recover from multiple sets.

So a lower number of sets is ok. Aim for 3 to 5 sets of five reps or less.

So if you are doing your workouts in an attempt to lose stomach fat and weight, then the preferred approach would be the fat loss.

There are a ton of ways to structure your workouts to lose stomach fat and a great guide to help pave the way is essential.

See Also: Strength Training Exercises For Weight Loss

Is It Possible To Lose Stomach Fat In A Week

Forget about time frames like I want to lose stomach fat in a week or month. Your journey will probably take longer than that.

Although it may take several months to lose stomach fat, every well planned meal and exercise takes you one step closer to your goal and is also good for your health.

Besides doing your exercises and having a balanced diet plan, use Phengold as an additional help. It will raise your energy levels and help you burn fat faster!

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