As more people are gaining weight, it seems like the search to find a way to burn abdominal fat has become harder. Companies are taking advantage by creating contraptions that will “deliver” the results but really they are just after your money.
There are also thousands of programs that promise to guide you through every single step, but at the same time, they believe everyone is exactly the same and that their “plan” works for everyone the same. The truth is, everyone is different and there is no “one-size-fits-all” plan, as much as the executives at these diet and supplement companies would have you believe.
The fact of the matter is that there are three things you can do to melt your belly fat. These 3 basic things have been neglected for so long now that they can actually be thought of as “secrets” in some circles simply because people forget about how important they were while they were looking under rocks for the magic pill.
So, without further ado, here are the 3 “secrets” to burn abdominal fat…
1. Don’t Be Afraid To Sweat
This is ultimately one of the things that most people avoid. I’m not going to sugar coat it for you. You need to get your butt moving if you are really serious about losing fat. If you’re not serious, you should just stop reading now. But my guess is that you are serious, or you would be reading this right now.
Now, when wanting to burn abdominal fat, you will need to get your heart rate up. You also have to realize that it is virtually impossible to just lose fat in your abdominal area. You will lose fat from all over your body. Therefore, grabbing one of those stupid abdominal contraptions that tell you they melt belly fat really won’t do much for you.
The best way to really get your heart rate moving is by implementing high intensity interval training (HIIT) into your workouts. If you are going through a weight lifting program, it is a good idea to do HIIT for at least 20 minutes after your lifting session and, if you are really motivated and kind of hardcore, 15 or 20 minutes in the morning (kinda like those 2-a-day’s we used to do in football).
HIIT is just a form of exercise that focuses on short bursts of energy. You will be sprinting, biking or basically anything for a short period of time at high intensity and then taking a break for a shorter amount time. This will get your heartbeat racing and have you burning calories all throughout the day.
A quick 20 minute example might look like this:
|Minutes||% Max Effort||Minutes||% Max Effort|
|0 to 1||50%||10 to 11||60%|
|1 to 2||50%||11 to 12||80%|
|2 to 3||50%||12 to 13||60%|
|3 to 4||60%||13 to 14||80%|
|4 to 5||60%||14 to 15||60%|
|5 to 6||80%||15 to 16||80%|
|6 to 7||60%||16 to 17||60%|
|7 to 8||80%||17 to 18||50%|
|8 to 9||60%||18 to 19||50%|
|9 to 10||80%||19 to 20||50%|
2. Don’t Be Afraid To Lift Weights
Lifting weights is mandatory when you are trying to burn fat because you do not want to be burning muscle. By lifting weights (and not going off the deep end with your diet and nutrition – see the next section), you ensure that you will be saving your muscles and that you are just burning fat.
Focus on just short sessions as you are not really trying to build a lot of muscle but you are just trying to preserve them so that you are ensuring that only fat is being burned. Three days a week of heavy lifting will be enough to preserve your muscles and you might even be able to gain a little lean muscle during this time.
Do compound lifts that focus on multiple muscle groups and you will be just fine.
Turbulence Training, the world famous program by Craig Ballantyne, focuses on combining steps 2 and 3. I had good success with during a four-week test, and it is highly recommended.
3. Don’t Be Afraid To Eat
When it comes to trying to burn abdominal fat, you should never be scared to eat (as Tom Venuto says, “Burn the Fat, Feed the Muscle“). Eating about 6 times a day is perfect for those trying to cut calories and fight hunger and cravings.
Be sure to eat 6 small meals a day (focus on eating lean proteins in every one) so that you will be able to still grow and recover. Foods like tuna, chicken, egg whites, fruits and vegetables should be the main focus of your diet. Avoid junk food and processed crap. Drink water on a consistent basis and you will be start to see changes in the way you look before you know it.
Take your time with the process and never rush to get the results. The process to burn abdominal fat is not impossible but you simply just have to know the basics to finally change the way your body looks.
Burn the Fat, Feed the Muscle by Tom Venuto
Turbulence Training by Craig Ballantyne