Forget about diets for a flat stomach, any "little tricks" and other nonsense about how to get rid of belly fat. Here is a true story and actionable advice that will help you to get rid of it forever.
Did you know that certain fat cells in your body is extremely resistant to mobilization and burning?
Have you heard that these fat cells tend to accumulate on the abdomen, in the thighs and also the hips?
Did you know that there are several scientifically based diets, exercises and supplements that get rid of fat forever?
Imagine that you have a year-round narrow waist and washboard abs.
Imagine that will never be weird diets or grueling workouts that only disappoint their results.
Imagine that you know some supplements that have a scientifically proven effect for weight loss and which are a waste of money.
Well, you don't need to imagine anything, because I'm going to tell about all that in this article.
Just 15 minutes, you'll know why it's so hard to get rid of belly fat and what you need to do in order to disappear once and for all.
So, let's first see what makes the belly fat from the fat on other parts of the body.
Why is the fat on the belly and flanks of such a "stubborn"?
If you can't get rid of belly fat, don't worry...
- You have no problems with genetics;
- You do not need to do special exercises;
- Your hormones are likely all right;
- You don't eat the wrong foods (Yes, sugar is not the problem!);
- You don't need to give up carbohydrates;
In fact, you could follow the advice of a "guru" to get rid of belly fat... to do special exercises from the Internet... eliminate foods that "pollute the hormones"... to abandon all kinds of sugar.... to sit on a dull low carbohydrate diet...
...and the rest of your life and not to get rid of ugly belly fat.
Although, it should not be.
Regardless of your genetics and hormones, you can have a slender relief stomach you dream about. And it can be easier than you thought if you know exactly what and why you are doing.
This knowledge begins with understanding how to actually work physiology "fat burning".
When we talk about "burning fat", we're talking about a process consisting of 2 parts: lipolysis and oxidation.
Lipolysis is the process by which fat cells release molecules stored energy (fatty acids) in the blood, and oxidation is the process of using (or "burning") the cells of these fatty acids.
The main method of stimulating lipolysis is the production of adrenaline and norepinephrine, known as catecholamines.
These substances are released into the bloodstream goes into the fat cells and attached to specific points known as receptors.
By joining the fat cells the catecholamines trigger the release of fatty acids stored in these cells. Then other cells to use these fatty acids as an energy source.
Most people don't know that not all fat cells are equal. Some cells respond well to catecholamines, and some don't.
If you have some time sat on a diet, I experienced it. Certain parts of your body like chest, hands and face lose weight quickly, but others, such as the abdomen, flanks and thighs, it seems did not change.
The main reason boils down to one simple fact...
Fat cells contain 2 types of receptors for catecholamines, which in their functions are diametrically opposed.
They are known as alpha - and beta-receptors, although their physiology is fairly complex, it boils down to the following: alpha-receptors inhibit lipolysis and beta receptors trigger it.
Thus, fat cells with a large number of beta-receptors are relatively easily mobilized, while cells with a large amount of alpha-receptors – no.
That's why when you gyrosigma diet you see fast results in the areas of the body like chest, arms and face, but almost nothing happens in other areas such as the abdomen, flanks and thighs.
One of the main reasons why fat in certain areas (e.g., abdomen) of this "stubborn" is that the fat cells themselves are very resistant to mobilization, that is, contain a lot more alpha receptors than beta receptors.
So, now that you know why belly fat tends to stay so long, let's look at some strategies for defeating him.
The 5 biggest myths about burning belly fat
If you type in a search engine query on how to get rid of belly fat, then read a lot of nonsense on this topic.
Better pay attention to the following facts.
- You can't lose fat directly on the stomach. No amount of crunches, planks or any other exercise will not burn fat on the belly.
- There are no specific foods that help or hinder this process. The belly is growing because of high-glycemic, processed, dairy products, and no amount of "healthy fats" at the same time will not help.
- The problem is not the frequency of meals. Frequent food intake in small portions during the day, not "fueling metabolism," and if you eat less and large portions, it does not put the body into "starvation mode".
- The meal at night is also irrelevant. The consumption of most of your daily calories at any given time has no effect on weight loss or body structure.
- The stress and. Stress can contribute to behavior that will lead to weight gain, but can not directly call it through hormonal imbalances or any other processes.
How to get rid of belly fat and sides: what to do?
Fortunately, to get rid of belly fat is much easier than many people say. There are only 2 things that you should know to do it once and for all.
- You need to reduce your overall percentage of body fat. All really comes down to this. Decrease body fat to 10% (men) and 20% (for women) and the bulk of belly fat will disappear.
- You can use a specific diet, workouts and supplements to quickly mobilize and burn belly fat. Considering the first paragraph, all you will do to accelerate the fat burning in General, will also accelerate the burning of belly fat.
There is, however, a few special things you can do to help the body to get fat and to get rid of it, including on the stomach.
Combine both strategies (accelerating fat burning and improving mobilization of fat cells), and you will have a extremely effective program for getting rid of stubborn belly fat.
5 proven ways to quickly get rid of belly fat
As you know, there are 2 main ways in which you will be able to get rid of belly fat faster:
- to increase the speed at which you burn fat in General;
- to help the body better mobilize fat cells with a large number of alpha-receptors.
I know 5 different scientifically proven ways how to do it. Let's talk about each of them.
1. Use a moderate calorie deficit
When you're on a diet, aiming to lose fat, you should strive to burn fat quickly while maintaining muscle and health.
How well you do, mainly determined by the size of the calorie deficit.
That is, a small deficit of 5-10% will give small and slow result, compared with a deficit of 20-25%.
If you consume enough protein, doing strength exercises to stimulate fat loss and take your cardio to a minimum, you can easily maintain a calorie deficit at the level of 20-25% while maximizing fat loss with minimal muscle loss.
In fact, I would say that this increased the deficit in order to continue to lose fat while you become bolder and more and more progress in the fight against stubborn fat. So don't be afraid of a moderate calorie deficit. It is a powerful tool when working on terrain.
2. Practice on an empty stomach
If you are ever looking for tips on how to get rid of fat especially on the flanks, belly and the hips – you probably read about training on an empty stomach.
According to many experts, training on an empty stomach is a simple but powerful way to increase the amount of fat the body burns during exercise.
In these words there is truth, however, is not so simple. How empty should the stomach be? What types of exercises work best? What are the drawbacks of this approach?
The first thing that you must understand: it is not enough to make you feel like your stomach is "empty". It does not guarantee speed up fat burning.
However, to get rid of fat will help you workout in a fasted state, which is associated with the levels of various hormones that affect fat loss because it is your stomach empty or full.
You know that after eating, the insulin level increases and starts splitting, absorption, utilization and retention of nutrients that have entered the body. This is known as "postprandial" ("prandial" means "pertaining to food") or "fed" state, which can last for 2-6 hours depending on how many and what types of foods you eat.
In the end the body finishes the digestion of food, and insulin levels fall to low, stable, base-level, where it stays until the next meal. This is known as "postabsorptive" or "hungry" state.
Every day your body moves between these two States. Exercises performed at a time when insulin levels rise, but the body is still digesting food, are training in the fed state. Exercises performed in the time when the body has finished digesting, and insulin levels fell, are training in the fasted state.
1. Studies show that training in the fasted state increases as the level of lipolysis, and the rate of fat oxidation.
This means that during training at the base level of insulin the body is better able to mobilize and burn fat than with elevated levels of insulin.
2. Studies show that blood flow in the abdomen is increased in the fasted state, which helps to burn fat in that area.
As you know, one of the causes of stubborn body fat and belly fat in particular, is to reduce the blood flow to these areas, and an empty training will help to get rid of it.
However, the fasting training has a big drawback – it accelerates the destruction of the muscles.
This is undesirable, because if you damage and destroy too many muscle cells to exercise, the body will not have time to recover and you can over time begin to lose muscle mass.
Another disadvantage of the hungry of the training is reduced energy level. Many people notice a decrease in the level of energy and focus during training in the fasted state, and therefore they can't maintain their usual physical intensity and mental attitude.
So, as you can see, a workout on an empty stomach is a great way to burn more fat. It is good for fast fat burning, but not to maintain muscle mass.
Fortunately, you can get rid of these disadvantages using effective supplements.
You can stop the loss of muscle mass with beta-hydroxy-beta-methylbutyrate (also known as GMB). This substance is formed when the body metabolizes this amino acid leucine which directly stimulates protein synthesis.
Hydroxymethylbutyrate or HMB is an organic acid produced in the human body due to the breakdown of amino acid leucine which is a BCAA composition. Hydroxymethylbutyrate can be useful when muscle mass, drying and burning fat, as well as for athletes who do endurance training.
GMB is often sold as a tool for building the muscles, but research shows that its advantages are dubious at best, and besides, it has many drawbacks. Thus, I can confidently say its impact on muscle growth.
However, one advantage of GMB is well established: it is an extremely effective anti-catabolic agent.
That is, it is good to prevent muscle disintegration, and that means you will recover faster after a workout and experience less pain in the muscles (this form of the free acid is very promising in this regard).
GMB also has no effect on the level of insulin in the blood, so it will not break your hungry state.
All these GMB properties make it an excellent tool to use in training hungry.
Its anti-catabolic effect and an insignificant effect on the insulin mean that you will gain all the benefits from a fast train without any problems associated with loss of muscle mass or insulin production.
3. Do high-intensity cardio
High-intensity interval training (HIIT) is a method of training in which you alternate periods of near-maximum intensity with low-intensity recovery.
The idea is simple: during high intensity periods, you laid as much as they can, and during low-intensity periods, you are trying to catch my breath, preparing for the next.
The essence of HIIT training is more time effective fat loss than traditional cardio with a constant low intensity.
For example, a study conducted by researchers from the University of Western Ontario, proved that people burned more fat, performing 4-6 thirty second sprints (resting for 4 minutes), in comparison with walking on an inclined treadmill for 60 minutes.
From a mathematical point of view, it is very impressive. 17-27 minutes HIIT-workout burns more fat than 60 minutes of conventional cardio. This is not a random phenomenon, because the same results were obtained in many other studies.
The science is clear: if your goal is burning more fat for a short time, then HIIT training is the appropriate way to do it.
Although the exact mechanisms of this process are not completely clear, scientists have identified several factors. Studies show that HIIT training:
- Increases speed of a metabolism within 24 hours;
- Improves insulin sensitivity in muscles, which helps the body better absorb and use food (and not store it as fat);
- Increases the ability of muscles to burn fat for energy;
- Raises growth hormone levels that helps to get rid of fat;
- Maintains the level of catecholamines, substances that are mobilized for burning fat;
- Reduces appetite after physical activity, helping to prevent overeating.
In addition to HIIT workout to be effective, they should not last more than 20-25 minutes, and short cardiosense will help you better maintain muscle and strength.
4. Lift heavy weight
If you are familiar with my work, you know that I am a supporter of basic exercises with heavy weights.
This type of training gives you 2 big benefits to fat burning.
- This helps to preserve strength during the caloric deficit, which in turn helps to preserve muscle.
- This dramatically increases the basal metabolic rate for several days after each workout, and studies show that this type of training can burn hundreds more calories compared to training with light weights.
Another advantage of the basic exercises with heavy weight is what most people these exercises deliver more pleasure than a workout with a high REP range, as this implies greater progress in the long term.
5. Take proven supplements to burn fat
Supplements are not the key to getting rid of fat but if you combine them with proper diet and exercise, you can significantly speed up this process.
Here is a list of my supplements to burn fat that I use and recommend.
Millions of people cannot Wake up without a morning Cup of coffee, but it's powerful stuff has a lot more other properties.
Caffeine helps to lose weight, increasing the amount of energy that the body consumes during the day and also boosts the power, improves muscular endurance and anaerobic performance.
Studies have shown that for best results, caffeine should be taken in pills or in powder form, although you must be careful to avoid forming a tolerance to it.
Personally, I get my caffeine from my pre-workout Supplement PULSE, which also contains a clinically effective dose of the other ingredients, improving the effectiveness of training:
Yohimbine is an extract from one of the African plant yohimbe.
Studies show that yohimbine is able to accelerate the fat burning by blocking the activity of alpha receptors in fat cells.
This allows the body faster to reduce fat reserves meaning you become leaner and burn the so-called "stubborn" fat.
Although yohimbine is a small feature: elevated insulin reduces fat burning effect. If you want to fully benefit from ingestion of yohimbine, take it when training in the fasted state.
However, the beneficial properties of yohimbine does not end there. He does more than just helps you burn fat.
The research indicates that yohimbine improves and extends the performance, but also effectively fights physical fatigue.
The use of pre-workout complexes that are created specifically for maximum fat loss during exercise in the fasted state will help to speed up the process.
That give fat burners?
It helps to burn fat 3 different ways:
- dramatically increases the rate of metabolism;
- increases the effects of fat-burning substances formed in the body;
- increases the feeling of satiety after eating.
Many companies are trying to sell fat burners, creating the impression that the process of getting rid of fat is excessively complex.
They talk about the increased oxidation of fat, maintaining muscle mass, maintaining the thyroid gland, stimulating thermogenesis, inhibition of enzymes associated with the accumulation of fat, stimulate enzymes which cause fat loss, manipulating hormone levels and neurotransmitters, reducing water retention, improving nutrient absorption and much more.
Yes, all the aspects of burning fat, but this type of marketing is an attempt to blind you with terminology and pseudo-scientific half-truths in the hope that you will accept the claimed benefits at face value.
How to speed up the process of burning belly fat?
When you listen to what the science says about the fat burning process, you will realize that there is only 3 ways to speed it up considerably:
To increase the basal metabolic rate
Metabolic rate is the amount of energy that your body uses during the day, and the longer it is, the faster you can lose weight.
Simply put, fat burning will be determined by the difference between the energy the body uses and the energy it consumes from food. Expend more energy than you consume and you will lose fat.
Although there are many ways that can help increase metabolism, but ultimately they rely on one (or both) of the following mechanisms:
- The stimulation of cells to produce more energy from carbohydrates and fatty acids.
- The decrease in the efficiency of the process which produces cellular energy, thereby increasing the "cost" of energy needed to meet the body's needs.
To reduce the feeling of hunger
The main reason for the failure of diets is that people just are not long enough to follow them. Wishes turn into cravings and ultimately there is a failure. It will take days or even weeks of hard work to rectify the situation, if it really got out of control.
Although some people this is easier, almost all experiencing hunger or cravings in varying degrees. It's human nature to indulge their desires after the inadvertent or deliberate deprivation of food, and whether this behavior is normal or not but it hinders your goals.
Many substances are known as reducing hunger, while others – increasing the sense of satiety. When a combination of proven additives used effectively, you can successfully reduce hunger and cravings and derive the maximum benefit out of their diet
To make dieting more enjoyable
Let me explain: while working on the body through diet, exercise and supplements can greatly change your life for the better, to make it not so simple.
No pills and powders will not give you the result. It takes hard work and time. Here's another reason why diets fail: people don't want to experience discomfort, through it all.
As in the case with reduced feelings of hunger if you make the process of staying on a diet more enjoyable, primarily by improving overall health, it will make it easier to adhere to your plans and bring the matter to the end.
Although the mechanism of fat loss with using supplements – the topic is vast and complex, the practical application remains simple.
Contrary to what many company make you believe, direct stimulation of any of the proteins and enzymes involved in burning fat, either fails or its effect is not proven.
Fat burning is a complex process that takes place throughout the body, and by focusing on simple and proven key moments, everything else aktiviziruyutsya and operates accordingly.
My personal program to get rid of belly fat
Before we finish, I want to share with you a program for burning belly fat, which well helped me and thousands of people with whom I worked.
It begins with a caloric deficit of 25%, high-protein diet, and 4-5 hours of weight training and 1.5-2 hours HIIT-workouts a week.
This is a recipe for getting rid of fat. Remember that no supplements will not help you, if you do not adhere to the diet and do not exercise.
To summarize in burning belly fat
Millions of people struggle with belly fat, resorting to all sorts of strange diets, supplements and "tricks to get rid of belly fat".
Not worth the hassle. No, never.
If you take the simple steps outlined in this article, you will get washboard abs with six cubes you have always dreamed of and will be able to keep it for a lifetime.