How Do I Lose Belly Fat?

Belly fat or “love handles” as many people call it, is something that most people are struggling with. Even those who are still seem to retain some belly fat. Those with excess body fat will notice that a lot of it will go onto their midsection. Generally, excess body fat can pop up whenever it likes. It could appear on your waistline, thighs, hips, upper back, and buttocks. However, it seems like the body’s most abundant type of fat tends to accumulate specifically around the waist.

Unfortunately, we are not able to target specific body parts to shed fat. In order to have a slimmer midsection and get rid of the belly fat, you need to lose body fat overall. So, if you really want to lose belly fat, you shouldn’t focus on belly fat, but you should focus on burning fat overall. You do that by being more active and especially by having a proper diet.

Prepare to Burn Body Fat

I must point out that it is going to take a bit more than just a bit of exercise in order to lose belly fat. The key, as said, is to burn fat. But when it comes to burning fat, you need to create a calorie deficit, which you can do with your diet by eating less and getting more physical movement to burn more calories.

The calorie deficit is the most important thing when it comes to fat loss. Fat loss is the only way to lose belly fat because, as said, we can’t target specific body parts to burn fat. So, it is important to keep in mind that there are various factors that may affect weight loss. They include:

• Your body type
• Gender
• Age
• Height
• Weight
• Genetics
• Medical conditions
• Lifestyle

You need to eat less, as this will make your body use more calories than it receives, therefore, burning fat. But you also need strength training and cardio exercise. Being active will significantly contribute to your total daily calorie expenditure, which is very important. If you reduce the calorie intake and stay active, it will create a gap between calories in vs calories out. This gap makes you burn fat. The bigger the gap, the faster you lose. You create a bigger gap by eating less and being more active. However, it is not healthy to create a huge gap, so you should do it wisely and slowly.

How Much Belly Fat Will I Lose?

It is important to understand that there’s no exact way to predict fat loss. However, you can get a rough approximation. The general idea is behind the 3,500 calorie rule. This rule suggests that one pound of fat is about 3,500 calories. Therefore, it means that for every 3,500 calorie deficit you create, you would lose about one pound of fat.

However, as said, you can’t create too big of a calorie deficit because it is not only not sustainable in the long run, but it may be dangerous, as you’re depriving your body of important nutrients. Therefore, you need to create a calculated calorie deficit per day, which is about 500 per day. Staying in a 500 calories deficit per day, makes 3,500 calories a week, meaning you would lose one pound of fat a week. You can go for up to 1,000 calorie deficit, meaning you’d lose 2 pounds a week. You can create larger deficits when you have a lot of body fat. People with already very low body fat percentages can only stay in a very small deficit. But considering we’re talking about how to lose belly fat, you’re likely able to stay in a 500 to 1,000 calorie deficit a day.

Increase The Cardio Sessions

You probably know by now that any type of cardio is going to help burn fat. As said, you burn fat all over your body, including belly fat. This is the reason you can see many people doing cardio when they want to be fit. Nevertheless, you may notice that many of them don’t really get fit. That’s because they still eat in surplus. You burn calories when doing cardio, but the belly fat won’t disappear as long as you eat all those calories back.

Also, needless to mention that you need to exercise regularly. A couple of cardio sessions 1-2 weeks that made you burn 2,000-3,000 calories won’t make a huge difference. Especially if you haven’t been dieting correctly.

This is the reason why when deciding the types of workout you need to be doing, it is not only the calorie burn, but it is also highly important to do an activity that you enjoy and keeps you motivated. For example, you may not love to run, but you love boxing. Great, instead of walking, go boxing. It is still cardio, and it is still going to help you lose belly fat.

Still, the intensity is very important too. It is quite obvious that the harder you exercise, the more calories you burn. It’s not hard to understand that the faster you run, the more calories you tend to burn. So you’d burn more calories when running than walking, obviously. So, try to run, swim, bicycle, or whatever. Perhaps you love to dance, do kickbox, or whatever else. Just make sure that you challenge yourself and keep a high intensity to ensure that your body keeps on burning fat.

Exercises That Help You Lose Belly Fat

A lot of people tend to believe that doing a lot of ab exercises will help burn belly fat. That’s just a myth. Doing a lot of ab exercises will help build abdominal muscles, but they will barely help shed fat around your waist, because most ab exercises do not burn a lot of fat. If you want a rock-hard six-pack with strong and visible abdominal muscles, you do need to do ab exercises. They are actually playing an important part in your strength training program.

Nevertheless, when it comes to losing belly fat and finally seeing those love handles go away, you need to stay in a calorie deficit to burn fat, which you mostly do with the help of a great diet. Exercise can help widen the gap and create a higher calorie deficit to see the belly fat go. However, exercises that use more calories will help best. As said, intensity matters.

So, we all know that cardio burns calories. But strength training burns calories too. In fact, strength training can be even more helpful than cardio because it builds muscle mass, boosts your metabolism, and your body uses more energy to both build lean muscle and keep hold of it. Therefore, if you really want to see belly fat go, add strength training exercises. Weight exercises in your workout sessions will add lean muscle and get you stronger. While they do not burn as many calories as cardio does while working out, there’s the afterburn effect, where your body keeps on burning calories even after you stop working out. There’s no such effect with cardio.

Having that said…

Compound exercises are the best exercises you can do in the gym to help lose belly fat. They are perfect because they are using more than just one muscle group at a time. Since they activate more muscle fibers, it leads to greater calorie burn. It is quite obvious that squats, for example, would burn more calories than bicep curls. Moreover, as compounds involve multiple muscles, you can work with heavier weights, which leads to more micro tears in muscles, leading to more muscle growth and more afterburn effect! It is not to say that isolation movements are not effective. But when it comes to particularly losing belly fat, there’s barely anything better than compound movements.

Let’s check examples of the compound exercises that you should go for if you really want to lose belly fat:

• Squats
• Lunges
• Deadlifts
• Pushups
• Burpees

In short, you want to go for exercises that use larger muscles and multiple muscles at once, which helps burn more calories faster, working multiple muscles and growing more muscle.

Exercising Correctly

Compound exercises performed at a high intensity, whether it is lifting heavy weights or just taking very small rests in between sets, will significantly encourage something that is called Excess Post-exercise Oxygen Consumption (EPOC). The body is going to use a lot of energy (calories, because calories are just a measurement unit for energy the body uses/needs) to repair, recover, and return to the normal state after a period of intense exercise. This is the afterburn effect that I was talking about. It is your body continuing to burn those calories even after you finish your workout session.

Besides, you’ll get another awesome benefit from compound exercises – most of them will challenge your abdominal muscles too, which means that you will grow bigger and stronger ab muscles too. As said, ab exercises grow bigger ab muscles. So, you want bigger abs muscles because after you lose belly fat, you will reveal a toned waistline with a six pack.

Lastly, it is very important to make sure you work out correctly with a proper form and correct technique. This way you ensure you burn more calories, gain the most muscle, and stay away from injuries.

Lose Belly Fat With Supps For Life

In the end, it is extremely important to remember that it is going to take way more than just one workout, or one month to get rid of belly fat and say goodbye to those love handles. As said, you will need to focus on regular exercise in order to see those results. And not only regular exercise but regular dieting, because, as said, you won’t lose belly fat as long as you keep on eating all those calories you burn (even if you work out).

There is not really a strict amount of workouts you need to get into your week, and there’s not a certain amount of time in which you can expect to see that toned waistline. It depends on your diet and workout plan. You can strength train 3-4 times a week, and do a lot of cardio. When you have a lot of belly fat, doing as much cardio as you possibly can, with a proper diet and enough strength training will definitely bring you results. Keep in mind that this is a commitment.

Based on all of this, I’m pretty sure that you are going to lose belly fat and say goodbye to those love handles pretty fast. Nonetheless, if you’re trying for a while and do not get the results you were hoping for, or maybe you want to speed up the results or break through the plateau – Supps-For-Life.to is here to help.

BUY PRODUCTS THAT HELP YOU LOSE BELLY FAT HERE

At Supps For Life you find the best compounds in existence when it comes to helping you get shredded, build muscle, and burn fat. You can achieve your goals starting today, as we will help with everything you need – cycle advice, compounds, or numerous other helpful information!