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By: Obi Obadike
Bottom line: diet and cardio are the keys to shedding belly fat. A lean stomach is not a sign that you can perform endless sit-ups, it is indicative of low body fat. For a male to see his abs, his body fat percentage has to be ten percent or under. For a woman, this needs to be 14 percent or under.
Your diet should consist of high protein and very low carb intake. You should intake carbs only in the morning, but this should give you energy throughout the day. Protein intake should consist of chicken, fish and turkey. The carbs you consume should be a combination of high- and low-glycemic. Take your high-glycemic carbs in the morning, since they are high in sugar. If you plan on taking carbs a second time that day, these should be low glycemic carbs. Four to six smaller meals a day will allow you to optimize and speed up your metabolism.
For protein shakes, I advise a simple whey protein drink, low in calories with zero fat grams. Whey protein is the best protein for people trying to shed pounds because they digest so completely.
You should also be doing cardio at least four to five times a week, 45 minutes to one hour per day.
For body fat percentage, the best gauge is a routine hydrostatic check. This is the most accurate body-fat testing in the world, the best gauge on the amount of body fat you need to lose in order to see your abs. After two months of eating and training, you may need to take a fat burner if fat-loss issues still persist. This acts as a catalyst in speeding up your metabolism and allowing you to burn fat at a faster rate.
Again, the key things to remember in removing belly-fat are: eating 4-6 small meals a day, one cheat meal a week, consistent regimen of cardio 4-5 times a week, consistent weightlifting regimen, abs routine every other day. If you consistently follow these, you should be able to get rid of the extra belly fat. When it comes to dropping fat and reaching your fitness goals, consistency is the factor that wins out every time.
Once you start eating healthy and doing cardio, your belly fat should start to shrink. The next stage is getting your abs to pop out and grab people’s attention. Weighted abs exercises are your best option. To begin, try weighted sit-ups. Start with a five to ten pounder and work in moderation. Done correctly, you’ll work the upper and lower abs.
Also, try the Kneeling Cable Crunch and the weighted one side crunch, which works the upper and obliques. Lastly, long arm weighted crunches target the upper abs. Perform all of these at 12 to 15 repetitions per set. If you’re able to follow a healthy diet regimen, consistent cardio and a mix of weighted and non-weighted ab exercises, then you will attain your goal of eye-popping abs removing the fat around your belly.
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