These are the 3 BEST Science-Based tips to lose belly fat & flatten your stomach fast. If you’re a man looking to get rid of your gut and you’d like to learn about what foods to eat or what workouts to do, you won’t want to miss this video. Learn why belly fat burning exercises are more than likely a waste of time and what exactly you should do instead to reduce your stomach fat.
Whether you call it a beer belly, a spare tire, or a muffin top, excess belly fat increases your chances of developing heart disease, type 2 diabetes, and metabolic dysfunctions. As your waist to hip ratio increases, hormones in your body like testosterone, insulin, leptin, and ghrelin go through a series of negative changes, creating a vicious cycle that makes it easier for you to store fat, and harder for you to lose it, and when your waist starts getting bigger than your hips the medical issues start becoming more and more of an inevitable reality.
On top of the health issues having a gut just doesn’t make us look or feel all that great. But the good news is that just by making a few simple changes you can quickly drop belly fat, reduce the size of your waist, and turn this whole situation around.
Now, usually, the first thing that beginners think of doing is to try targeting the area with crunches and situps. And the truth is that it’s very unlikely that you’ll be able to burn the fat directly from your stomach with exercise. For example, in one study only one leg was trained for 12 weeks while the other leg was not and there was no noticeable difference in fat loss between the two legs. (1) In another study, only one arm was trained for 12 weeks but there was no major difference in the amount of fat lost from one arm when compared to the other. (2) And when looking specifically at training the abs, the studies still show that performing abdominal exercises won’t actually help you spot reduce the fat that’s covering those abs up.
(3) Now there was one very interesting recent anomaly study that did show otherwise and it found that participants that trained only their lower bodies experienced far more fat loss from their lower body, while other participants that only trained their upper body lost more fat from their upper body. (4) The researchers concluded that for the potential possibility of spot reduction working you need 3 things.
Number one is high-intensity exercise, so for the abs that would be training them with heavyweights. This would be done to help release and mobilize the fat stores. But just because the fat stores are mobilized doesn’t mean that the fat will actually be used for fuel and if it’s not burnt through a process known as lipolysis the fat will return right back to where it originally was.
2.Workout that burns a lot of calories
so Number two, would be to follow up immediately with some kind of workout that burns a lot of calories like cardio or full-body interval training.
3.Maintain an overall calorie deficit
And finally, the third condition is that you’ll have to maintain an overall calorie deficit. Now even though some of you may want to give this a try… there’s still no guarantee that you would burn more fat specifically from your belly because we need more studies to support these results.
The majority of evidence still suggests that spot reduction is a myth and that overall body fat reduction that’s achieved mostly by following a good diet is the best way to lose belly fat so the first evidence-based tip is to shift your attention to burning fat by improving your diet rather than concentrating on burning the fat with exercise.
Now as soon as I say that you need to have a good diet the first question that pops into everyone’s mind is what’s the best diet that’ll make me eat less and help me get rid of this gut, is it low carb or low fat?
Nowadays, most people assume that cutting carbs is the way to go. And the truth is low carb diets do have some unique advantages. Just by going on a low carb diet you’ll probably automatically put your body into a caloric deficit, but on a low-fat diet, you’ll most likely have to still track your calories to make sure. Another advantage is that some studies show that low carb dieting is more effective at reducing appetite and hunger than low-fat dieting(5) Low carb diets will also quickly lower insulin levels which is important for fat loss because insulin stimulates the production and storage of fat and it prevents your body from burning previously stored fat. (6) But, even with all of these supposed advantages, the true determining factor that makes a diet plan efficient is if the person on the plan can stick to it consistently.
A study that I’ve mentioned before that involved over 600 people divided between a low-fat group and a low carb group, proved that long-term adherence was the key to a successful diet plan after a year of dieting some people in each group lost a lot of weight others lost a little bit of weight and some even gained weight but both charts for total weight loss in the low-fat and the low-carb groups matched almost identically. This means that you shouldn’t look for the single best diet plan out there because there is no such thing and your goal shouldn’t be to strictly eat less.
Instead, our second evidence-based tip suggests that the plan that you enjoy and that you can stick to best, is the one that’s actually best for you and if you want to be able to stick to a plan that’ll help you burn fat without losing much muscle.
In the process the plan has to provide three things:
First, you have to enjoy the food options that are available on your plan or else you’re not going to stick to it. Meaning if you can’t imagine living without carbs don’t go on a really low-carb diet.
Second, you have to prioritize protein sources and eat enough of them on a daily basis this is because protein will help prevent the loss of lean muscle mass while cutting, and it’ll help elevate your resting metabolism since protein requires significantly more energy to digest than carbs and fats do.
Finally, the third and most important thing that will help you stick to your plan is going for and eat more strategy rather than the typical eat less strategy you can do that by selecting foods that fill you up without costing an incredible amount of calories. In other words, most of the food you eat should not be calorically dense like ice cream and cake but instead, they should have a low-calorie density like vegetables. do this is actually also where protein provides another benefit because it’s great at satisfying your hunger and reducing your appetite but other than vegetables and protein we can also find other very filling foods by looking at the satiety index which ranks foods based on their ability to satisfy hunger.
Now, even though this list is far from perfect because it was based on how people rated the different foods you could immediately see a common trend shared by the right half of the food so that we’re most filling versus the left half that were least filling almost all the filling foods are whole natural single ingredient foods while the least filling foods were mostly processed not only our natural unprocessed foods more filling but just like protein they require significantly more energy to digest which will further elevate your resting metabolism and help you burn more fat this is why if you drink a glass of orange juice and you eat an orange your body will spend significantly more energy digesting the orange in its whole natural state than the glass of process orange juice you can clearly see this playing out in a study where researchers compared the effects of eating a processed sandwich to a minimally processed sandwich and even though calories and macros were equally matched the minimally processed sandwich took twice as much energyto digest this can ultimately make ahuge difference in how many net caloriesyour body actually absorbs over timewhich will make it much easier to burnfat and maintain a slimmer waistso bottom line if you want to create asustainable effective diet plan that youcan actually stick to a high-proteindiet full of single ingredient foodsthat you actually enjoyed eating isexactly what you need now our thirdscience-based tip that is absolutelycrucial to lose the fat around yourmidsection and keep it off for the longrun is to incorporate progressivestrength training in a 12 year longstudy involving over 10,500 menresearchers found that in the long runlifting weights was twice as effectiveas cardio for maintaining a slimmerwaist lifting weights and working ongetting stronger over time is sopowerful because it’s been shown to doamazing things for your body compositionnot only will weightlifting help youincrease your muscle mass and not onlywill it help you burn more caloriesduring and after your workout but moreimportantly building that muscle is oneof the few things you can do to boostyour resting metabolism in a study whereresearchers compared bodybuilders to asimilar control group with less musclemass the bodybuilders had significantlyhigher resting metabolic rates to thepoint that they were burning over 350extra calories per day at rest than thecontrol group if you could burn morecalories at rest it becomes a lot easierto burn body fat and keep it off withouthaving to starve yourself so make surethat you’re lifting weights at leastthree times a week and make sure thatyou’re training all the muscles in yourbody with compound exercises like squatsdeadlifts bench presses and rows thenmake it a priority to work on increasingthe weight load you lift for all of yourexercises and progressively gettingstronger because that’s the best way tobuild more muscle and elevate your metabolism now on top of the weighttraining sessions many people want toalso incorporate cardio to help burnbelly fat a little faster and whilecardio isn’t bad if your goal is toimprove your endurance and conditioningfor fat loss cardio won’t provide themetabolic boosting effects that weighttraining will provide because it’s justnot as effective at building muscle infact when we look at a number of studieson the subject we find that there’ssomething known asthe concurrent training effect or theinterference effect and in a nutshellyour body isn’t that great at improvingat cardio and weight training at thesame time three studies in particularshowed that combining resistancetraining and cardio leads to decreasedlower body strength gains less explosivestrength gains and less strength gainsin circuit training researchers believethat this is because cardio activates anenzyme known as NPK which increases yourendurance but it also inhibits mTORwhich is a crucial muscle buildingpathway so even though you can do bothcardio and resistance training to getthe optimal results that each of theseprovide you will have to lean in onedirection over the other and if you’relooking to build a nice physique andlose your belly fat it’s gonna help youa lot more in the long run to focus onstrength training since once againstrength training leads to more leanmuscle mass and a faster metabolism toomuch cardio on the other hand willdecrease strength gains from your weight training workouts it’ll lead to chronic depletion of your glycogen stores and it’ll limit your ability to progressively lift the heavier and heavier weights it’ll also change your muscle fiber types from the fast twitch which are better for strength and muscle growth to slow twitch which are better for endurance.
So, the bottom line is that you should not be doing cardio only programs to create a nice physique. Instead, you should be doing the minimum amount of cardio necessary to help the fat loss process along and focus more unprogressive overload with weights. I recommend starting with no cardio at all and when you hit plateaus slowly add in one short high-intensity interval training cardio session at a time. The long-term benefits of having a faster metabolism far outweigh the short-term benefits of burning a few extra calories with cardio that about wraps.