Have you been having a hard time figuring out how to get rid of belly fat for females? Are you tired of trying all those ineffective programs?
Well, the good news is that I am going to show you how to get rid of your belly fat.
The bad news is that I don’t have a special pill or gadget that will do it.
But most pills and gadgets don’t offer long term results anyways. And wouldn’t you rather get rid of belly fat permanently?
You see, having a belly that protrudes makes you feel less attractive. It also restricts the types of clothes you feel comfortable wearing.
So in this tutorial I am going to show you how to get a flat stomach that you are proud to show off!
The Root Of All Belly Fat
Ignore all the hype and confusion, here are the main causes of belly fat:
- Too much fat under your skin
- Too much fat around your abdominal organs
- Too little muscle tone in your abdomen
How does muscle tone affect belly fat? Well, it doesn’t. But if your abdominal muscles are too flaccid your stomach will protrude and can create the appearance of having belly fat.
So you really have to address all of these issues if you want the best look possible.
Luckily, you don’t need any type of diet pill, detox, body wrap or weird treatment to get rid of your belly fat.
All you need is a specialized exercise and diet routine that is geared towards reducing belly fat as quickly as possible.
Lifting Weights
Yes, weight lifting will be the most efficient way to get rid of your belly fat.
Why?
Because one intense hour of weight lifting will make your body burn an exaggerated amount of calories for days.
There is no other type of exercise that can offer this benefit. And keep in mind that your ability to get rid of belly fat will depend on calories in versus calories out.
This is why so many women fail. They don’t burn enough calories! Instead, they focus on:
- doing crunches
- the treadmill
Yet neither of these can do what weight lifting does.
But wait, there’s more!
Because not only does weight lifting burn a lot of calories, but it also increases insulin sensitivity. And this is critical because reduced insulin sensitivity leads to fat accumulation around your abdominal organs.
That’s right, you can’t just worry about the fat under your skin – there is also fat around your organs that pushes out against your abdominal wall!
This is one of the reasons why you see so many skinny women with protruding stomach pooches. Because they don’t address the intra-abdominal fat.
But you won’t make this same mistake.
So what type of weight lifting is best for getting rid of belly fat for women?
Total body circuit training.
This type of weight lifting will make your body burn a massive amount of calories – a core requirement for eliminating fat.
It will also increase the production of fat burning hormones in your body – another overlooked benefit here.
Now keep in mind that hormones are extremely powerful chemicals. They interact with the surfaces of your cells to create some drastic changes.
So to exercise your entire body in circuit fashion, you have to pick a series of exercises for the biggest muscle groups and then do them in sequence.
Do each exercise one after another and only rest once you have completed the circuit.
This is far superior to doing one muscle group per day like many traditional bodybuilders.
How do you assemble circuits?
Easy, pick one exercise for each major muscle group:
- Pushing muscles
- Pulling muscles
- Squatting muscles
- Abdominal muscles (sparingly)
Now make sure to do your abdominal exercises towards the end of your workout so that your core doesn’t “pre fatigue” when doing the harder exercises.
Too much core instability can be dangerous when doing challenging weight lifting movements.
Also, any type of abdominal exercise that causes pain should be stopped immediately. Once you feel pain it means that your core is no longer working – your lower back is taking over.
Here are some great exercises for your pushing muscles: bench presses, overhead presses, dumbbell presses.
Here are some great exercises for your pulling muscles: assisted pull-ups, barbell rows, bent over lateral raises.
Here are some great exercises for your squatting muscles: overhead barbell squats, hack squats, leg presses.
And here are some great exercises for your abdominal muscles: alternating planks, alternating bird dogs, curl ups, stability ball side twists.
How To Get Rid Of Belly Fat With Diet
Exercise alone will not get you the best results. If you want to maximize the reduction of fat under your skin and around your organs you also have to focus on diet.
Eating the right type of diet will help you reduce caloric intake while simultaneously keeping insulin low. You see, too much insulin makes your body store more fat around abdominal organs.
So what type of diet will help you get rid of belly fat?
You need a balanced diet with extremely slow digesting carbohydrates. Try to stay away from whole grains and shift your focus to legumes and beans.
The latter digest much slower and will help keep your insulin (and blood sugar) lower. The perfect recipe for getting rid of body and belly fat.
Now to keep your diet balanced try to include one item from each of the following groups every time you assemble a meal:
- Vegetables
- Fat
- Protein
- Carbohydrates
And make sure you do not follow a low fat diet because your body needs a lot of healthy dietary fat in order to get rid of fat inside your abdomen.
Ironic, but true.
You see, healthy fat decreases insulin resistance which in turn maximizes the rate of belly fat loss. So strive to have a lot of olive oil, brazil nuts, walnuts, wild salmon, avocado, etc.
Keep portion sizes to one tablespoon, though, because fat does have a lot of calories. Twice as many calories in comparison to protein and carbohydrates.
And remember that no matter how healthy you eat, if there are too many calories in your diet the belly fat will never go away!
What About Carbohydrate Elimination?
Yes, eliminating carbohydrates a la Atkins does drive down insulin and blood sugar even further.
BUT, there are too many negative consequences. You will not be able to exercise with intensity, your breath will become metallic, exercise will be excruciatingly painful because of acidosis, you will be tired all the time no matter how much you sleep and life will become pure misery.
Because of this, extremely low carb diets have the highest rates of weight gain rebound.
Having said that, if you are ultra serious about figuring out how to reduce belly fat for women there is middle ground here.
You can drive down insulin and blood sugar by rotating your carb intake. In this case, you only eliminate carbs during specific days.
To do this, eliminate carbs on the days you don’t do circuits and maintain them on the days you do.
This will prevent you from entering ketosis and will mitigate a lot of the side effects mentioned above.
Disclaimer: if you are just starting out I do NOT recommend carbohydrate rotation.
Final Thoughts On How To Get Reduce Belly Fat For Females
Do not get caught up with all the ridiculous supplements and flashy gadgets on the market. All you need is the right exercise and diet program.
So if you want permanent results that won’t vanish from one week to the next, get rid of your belly fat with smart – not hard – work as outlined above.
If you want a flat stomach all you have to do is take action RIGHT NOW!
CLICK HERE to discover how to get a sexy and flat stomach!
