"I find your site very helpful and informative, and have taken on board quite a lot of ur tips, and am seeing notices in my biceps and a belly." - Ali H.
How to burn stomach fat? Everyone wants to know the answer to this question on how to lose belly fat -- especially you!
There is no single answer because nothing alone will help you lose belly fat. And, that includes doing hundreds of crunches!
For example, if you workout every day but then you eat fast foods, fried foods, and processed foods which are high in fat and empty calories (and god knows what else). Guess what?
You can workout as much as you want, and youll still have a flabby belly! So, you can't just focus on one thing, but not do the other...
Instead, the most effective way to burn stomach fat is working your body as a whole using this three-step process--with each step working together to building muscle, shedding fat, and giving you the best possible results on your stomach!
Heres how to lose belly fat:
- The first and most important step is to eat clean and lean by following the best abs nutrition plan.
- Next, strength-training to build muscle, so it is easier to burn stomach fat.
Why is Interval Training the Best Cardio Exercise to Lose Belly Fat and More Effective Than Any Other Cardio Workout?
Because to burn stomach fat its not about time or distance, its about intensity and intensity cycling.
Research has shown interval training -- alternating between low-intensity and high-intensity--is unmatched for fat burning potential. When you workout at a higher intensity level, you burn actual body fat--not just the calories youve consumed that day.
Plus, by working at a higher intensity level. You stimulate your bodys own natural growth hormones, which burns even more fat, boosts your metabolism, and builds muscle!
Whats really wild is your body continues burning more calories hours after your workout. And the best part, you burn stomach fat faster by working out less! Make sure you check out Turbulence Training for more tips and exercises to lose belly fat with less workout time. It's the perfect program for busy people!
Yet, too many people still do the same, slow even paced 30 to 45 minutes of cardio day in and day out. They assume by doing longer cardio workouts everyday, they'll burn more fat. Big mistake!
Doing 30 to 45 minutes of cardio every day is great. But if that 30 to 45 minutes is slow and low-intensity, youre not burning any fat! You have to be working at the optimum intensity level--not just half-@ssed! Just like anything else in life, you cant do it half-@ssed and expect to see great results
But, how many of us can really do cardio (or anything for that matter) at an optimum intensity level for 30 to 45 minutes straight? We cant. Its humanly impossible. Our bodies arent build that way. We need to be able to take a break.
Which is another reason why interval training is the best cardio exercise to lose belly fat because interval training gives your body time to recover, so you can work at a high enough intensity again, and again. Which is whats needed to burn stomach fat, and how our bodies are naturally built to work.
Besides, doing the same cardio exercises every day at the same pace is just plain boring! And, your body will eventually hit a plateau, which means you will burn fat more slowly and less effectively.
Not to mention, doing cardio for too long every day can cause muscle loss, which means a slower metabolism. For example, just take a look at a marathon runner's body--someone who runs long distances and does lots of cardio. Their body is very skinny with little to no muscle tone. Right?
Now, compare it to a sprinter's body--someone who only does high intensity training, and sprints for short periods of time. A sprinter's body is not bulky, but it's very lean and ripped. As their body carries a lot of fast-twitch muscle fibers, which they get by doing sprints and high intensity training.
So, which body would you rather have?...
OK. But, wait Lawrence, what about the fact our own government and other so-called fitness 'experts' saying if I want to burn stomach fat, I should walk, jog, or get some sort of aerobic activity and exercise for at least thirty minutes a day?
For instance, when someone loses 20-30 pounds, ever notice they still have flabby love handles, a fat stomach, and are still fat? Thats because even though theyve lost weight, they still havent gotten their body fat level low enough to get a toned, flat stomach.
To achieve a toned six-pack, you need to be carrying very low amounts of body fat. For men, your body fat needs to be in the single digits. And, for women its in the teens.
So, if you just want to lose some weight, but still have flabby love handles and a fat stomach. Then, take a stroll around the block for thirty minutes a day. But, if you want to seriously burn stomach fat and get the sexy, toned six-pack abs you've always wanted. Then, do interval training!
Here are the interval training routines to burn stomach fat fast:
But please note: You shouldnt jump into interval training right away. First, you should be able to do at least 30 minutes of aerobic exercise at a steady pace--and you should be doing it for at least three months before you begin advanced cardio training.
If youre new to interval training or returning after a break, dont get discouraged! To build your endurance for interval training, start with doing low-intensity cardio--go for short walks or runs at a steady pace for five to 10 minutes, four to seven times a week.
Then gradually over the next few months, or as soon as youve built enough endurance, work up to 30 to 45 minutes of running at a steady pace four to seven times a week. Once you are able to do that, youre ready to do some serious fat burning with interval training!
Gold Level
- Begin with easy warm-ups of two to three minutes (five minutes if necessary) by fast walking or light jogging on the treadmill to loosen up
- Jog at moderate pace for one minute
- Sprint for one minute
- Slow down to jogging for one minute
- Walk for one minute
- Repeat the four until youve completed 20 minutes total. To ensure proper intensity, dont include the warm-up period toward your total.
- Cool down and stretch
[Quick note on gold level intervals: The jogging portion before and after your sprint can be optional.
For example, after your sprint, you can either walk it or jog it. The reason why jog is there (above), is because jogging would be like a cool down period after your sprint. So if you decide to eliminate the jog portion, you'd just walk for a minute. But, if you find you need more recovery time you can walk for ninety seconds to two minutes max.
Also, before your sprint, going from jog to sprint would be an easier transition to make, as its more natural to go from jogging (medium pace), and then to sprinting (max pace). As opposed to going from walking (slow pace) to sprinting (max pace).
By jogging first, you can build up, and get a head start before your sprint. This is what Id prefer. Its up to you, and this is just another variation. But, either way you'll burn belly fat and it just shows how creative you can get with training. So, use this as a guideline and don't be afraid to switch it up!]
Your heart rate should be 80 to 90 percent during the high-intensity sprinting intervals, and it should be 60 percent or less during the low-intensity walking and jogging intervals. Your heart rate is 220 minus your age. If youre in great shape, its 210 minus your age.
Platinum Level: When youre ready to take it to the ultimate level!
- Begin with easy warm-ups of two to three minutes (five minutes if necessary) by fast walking or light jogging on the treadmill to loosen up
- Jog at moderate pace for one minute
- Sprint for 30 seconds
- Slow down to jogging for one minute
- Sprint for 30 seconds
- Repeat the jogging and sprinting intervals until youve completed 10 sets of jogging and 10 sets of sprinting, for 15 minutes total. To ensure proper intensity, dont include the warm-up period toward your total.
- Cool down and stretch
Your heart rate should be 90 to 95 percent during the high-intensity sprinting intervals, and it should be 60 percent or less during the low-intensity jogging intervals.
If youre using a treadmill, you should gradually increase the incline on the treadmill over time. This will help you constantly challenge yourself to achieve the best results.
You can also increase your interval training time to 30 minutes if you like--that would not include the warm-up period. This will keep it challenging so you continue to elicit the best results.
Remember once its not challenging, its no longer intervals--or for that matter, a workout, period! But I guarantee after 20 minutes of doing intervals, youll be spent! Now thats what you call cardio!
For more tips on interval training, and other ways to measure your own perceived effort without a heart rate monitor, go to FAQ's.
How Many Times a Week Should You do Interval Training to Burn Stomach Fat?
Do interval training a maximum of three times to four times per week (get 24 hours rest between each session) to turn your body into a lean, mean fat-burning machine!
When is the Best Time to do Interval Training?
The optimum time for cardio training is in the morning. But dont worry too much about when you do it--like the commercial says, just do it! Just be consistent, and you will see results by using the best exercise to lose belly fat -- interval training!
Bottom Line on How to Lose Belly Fat Fast?
Spot training doesnt burn stomach fat. Ab exercises do not burn stomach fat. Doing low-intensity exercises does not help you burn stomach fat.
To burn stomach fat, dont focus on much fat youll burn in the gym. Instead, focus on how you can workout, to help you burn stomach fat when you're out of the gym!
Because by working at a high intensity level, you will stimulate the release of your muscle building and fat burning hormones. And, increase your metabolic rate to burn additional calories hours after your workout was over! The best part is you do it by working out less!
Now, Who Doesn't Like the Sound of Burning Stomach Fat Faster by Working Out Less?
Turbulence Training
If maximizing fat loss and getting a defined, toned, and sculpted body with minimal workout time is something that interests you.
Then Turbulence Training is the workout program for you...
I first discovered the Turbulence Training program in college, and loved the fact I could finish the workouts in the morning before class, or still have time to do it in the evening...
Turbulence Training is perfect for busy people who don't have an hour each day of the week to workout, but still want to burn stomach fat and get lean and mean. Check out Turbulence Training here.
More Great Recommended Resources to Help You Get Lean and Burn Stomach Fat Fast...
The Truth About Abs Program
Written by a certified fitness expert, Mike Geary's The Truth About Six Pack Abs shows you a straight forward and honest approach that works when it comes to losing stubborn belly fat and getting lean.
Unlike other ab books and workout programs, The Truth About Six Pack Abs doesn't show you more ways to do ineffective "ab exercises" like crunches and sit-ups. Instead it addresses the real reasons why you're not able to get the abs you want.
From nutrition and diet tips to cutting edge exercises, this book is the complete A to Z guide to burning belly fat and sculpting tight, rock hard abs. Find out more here.
Burn the Fat, Feed the Muscle
Burn the Fat, Feed the Muscle shows you how to burn stomach fat -- not just lose water weight or muscle -- using natural whole foods.
No two bodies are the same, and what may work for me, may not work for you or someone else. But by discovering what the best foods are to eat, and not eat for your exact body type (e.g. What body type are you? Are you more of an endomorph, ectomorph, or mesomorph?). As well as having a better understanding of your body's own ideal protein, fat, and carbs ratio.
You will lose fat more effectively...
And, learn why when it comes to getting lean. It's fat you must lose -- not "weight." Check out Burn the Fat, Feed the Muscle here.
Want More Tips on How to Lose Belly Fat Fast?
Click here to learn how to lose belly fat fast!
Tired of Your Unattractive Big Beer Bellies?
Click here to learn how to get rid of your beer belly!
Return from Burn Stomach Fat page to Best-Abs-Exercises.com
But too much belly fat can affect your health in a way that other fat doesn't. wrap it around your waist at your belly button, Lose Weight With These 9 Foods.
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