How To Lose Belly Fat Fast In 3 Easy Steps!

Do you feel like you will never lose belly fat? Have you tried all the latest hyped up gizmos, books, training programs and weird diets that make you feel dizzy just thinking about them? Well, you are not alone.

Here on this website I share all my favorite tips, tricks and time-tested proven techniques on how to lose belly fat fast. No doubt is it harder than many think, but once you get the right knowledge about how to finally get rid of your belly fat the only thing left to do is apply the work. Keep in mind: You didn’t get fat overnight, so you probably will not get slim overnight either, no matter what anybody tells you.

losing belly fat the right way is a scientific process that works fast for some and a little slower for others. The great thing is that, the bigger you are not and the more fat you carry, the faster this method will get rid of it. If you have only the last 5 lbs to lose, this is still my weapon of choice for battling them, but it wouldn’t take as little time as if you had 75 lbs to lose for example =) So lets get to it!

What Does It Take From Me To Lose Belly Fat And Get In Shape?

I love this question, since most people think they can get away with running once and not eating that ice cream a few times and lose tons of weight. Well, it won’t happen like that. Losing belly fat requires that you have the right knowledge, which you’ll get here, as well as the right mindset to keep going even when there are difficulties, road bumbs and mistakes. You will not be perfect the first time around. All that is required is 100% focus and dedication to the task at hand and you can easily lose the weight. You MUST change the way you live and think about food, exercise and other damaging behaviour in order to lose belly fat fast.

What Are The Simple Steps To Lose Belly Fat Quickly?

Ah, glad you asked! The steps to losing belly fat are quite simple in general terms, but harder in reality. Think of it as putting your body in an energy deficit where you aren’t putting in as much fuel as your body needs and you are spending more energy than the body is consuming (eating), making your body have to take energy from stored energy deposits (fat)… Making you lose weight as long as you keep that deficit of energy going.

The basics are that simple. Energy taken in vs. energy spent and you always need to spend more energy than you take in, be it from drinks or food. Energy in food is often referred to as “calories” and most foods will be labeled with the amount of calories a food item has.

You should also pay close attention to calorie density, meaning how much calories is in a piece of food as opposed to another peice of food the same size. 1 cup of lettuce is LOW on calories, meaning not so calorie dense. You can pretty much eat as much lettuce as you like in a day and not gain weight. 1 cup of sugar is extremely calorie dense…

Lets now get into how to lose belly fat step-by-step!

This plan works for most people who are not currently exercising the right way, or eating the right way. If you just want to lose a little bit of stomach fat and feel that you don’t want to dedicate your life to exercise, health and fitness, that’s ok. You don’t need to be a professional body builder or build tons of muscle and get all ripped etc. You just need to do basic exercise a few times per week and eat healthy most of the time. Let’s get into the plan below, it has 3 specific components that are all important. Let’s look at them in order of importance, from most professional trainer’s point of view:

Step #1 – The Right Diet Program

As I’ve explained eariler, in order to lose weight you need to eat less food than you spend each day in energy. You need a deficit in calories. This is the basis for weight loss. In a good diet program, you should be told to follow a set of simple rules. These rules come from many researchers and top nutritionists throughout the world. They are all very famous nutrition expert who has helped hundreds of thousands of people get their diet programs on track. You can see the rules below. If your diet breaks a fewrules, it is likely that your diet is not spot on and could halt your chances of losing belly fat. Most experts agree that if you can do this 90% of the time you’ll be successful and since I’ve followed this plan my body has never been the same.

Simple Rules of Good Nutrition

These aren’t the newest techniques from the latest cutting-edge plan. Rather, they are simple, time-tested, no nonsense habits that you need to get into when designing a good eating program.

1. Eat lots of vegetables

2. Drink only water, tea, coffe and zero-calorie drinks.

3. Avoid anything white (that’s flour, sugar, potatoes, rice)

4. Eat lots of fiber

5. Get plenty of protein from natural sources such as beef, fish and fowl.

6. Eat healthy fat

7. Avoid foods that will raise blood sugar and elevate your insulin levels too high.

Step #2 – The Right Strength Training Program

I cannot stress the importance of getting on a good strength training program enough! Without building muscle your efforts in losing belly fat will be slower and the results you get will not be as impressive. You will get weaker and possibly lose muscle during your dieting period making you gain weight if you get off the diet. This is the most common mistake that people make when trying to lose weight. This is what creates the “yo-yo” effect, which is far from what we want happening, right? For permanent fat loss it is important to build muscle and get on a good strenght training program that incorporates the right exercises with the right weights with the right rest times.

How to strength train is a whole science on its own and I couldn’t include everything that needs to be said here. Instead I want you to check out Truth About Abs, on of my favorite fat loss workout programs that will help and teach you how to get in shape from strength training alone! You also get smashing diet tips that can really help you out!

I suggest training with weights 3 times per week. Monday, Wednesday and Friday. I train those days and it’s keeping me in shape, big time.

Step #3 – The Right Cardio Training Program

If you though I’d leave out cardio from the equation you are wrong =). Cardio is extremely important for losing more fat faster. I recommend 20-30 minutes of cardio per day, or in between the days where you do strength training. This gives you the chance to do cardio on Tuesdays, Thursdays and Saturdays. Keep the sunday as a rest day! Don’t get over worked. If you stick with running, that is fine. If you like biking that is fine. Any activity that raises your heart beat consistently for 20-30 minutes is considered cardio.

You can do this for a while until your fat loss slows down a lot. Then I would move to more intense cardio, such as HIIT or High Intense Interval Training. This is the type of cardio that will get your heart beat pumping like crazy. It is very intense and great for losing more fat in less time. This technique is also talked about a lot in Truth About Abs. So if you are ready to start losing belly fat fast, right now I suggest you follow this plan.

Workout once per day. Eat 6-7 times per day and keep off bad foods as much as possible. You’ll start to drop weight pretty easily with this plan, guaranteed! Keep your food portions small and frequent =) Good luck!

How Many Reps To Lose Belly Fat?

If you want to lose belly fat then you’ve likely heard that you should do some kind of strength or resistance training, right? Well, how many reps should you do to lose fat when training? This is a big question many ask…

For gaining muscle and strength my recommended rep range is 5-7 reps, because that’s when you can lift heavier and get close to “real muscular failure”, but for getting ripped abs and losing belly fat it is a little bit different.

Since the aim is not to build muscle specifically but to boost your metabolism through activating as many mucles as possible during exercise it is common to recommend a rep range of 8-12 for losing fat. Some even go as high as 15! The trick however is not so much in the rep range as it is in the particular exercise, weight used and rest between sets.

It’s important that you start out slow with bodyweight exercises to get used to weight training! Use proper lifting form and stick with a lighter weight and do 12 reps or so. Try to do more “full-body” and compound exercises that will use many muscles when you perform the exercise. This will give you the most overall muscle use.

Then rest as little as possible between sets. I sometimes rest about 3 seconds between sets, just to get my heart rate going and lactic acid pumping into the muscle. That’s what’s going to get you to lose the belly fat. A great program that explains all this in great detail and is PERFECT for beginners is Turbulence Training by Craig Ballantyne, certified personal trainer and nutrition expert.

Get over there and start with the beginner routines, then work your way up to more intense workouts later. The harder you train and with more intensity and less rest the faster you’ll lose belly fat through weight training!

Should I Be Dieting To Lose My Stomach Flab?

Is it important to diet when you want to get a flat lean stomach? Of course! You are what you eat. If you are eating the wrong foods you are bound to get bad health and bad results in physical appearence. The idea is to eat healthy to look and feel healthy. You don’t have to go on a crazy bodybuilding or fitness model diet either, just make a few adjustments in order to get less calories in your body each day. Although you want to keep the intake of calories pretty high and frequent in order to keep your metabolism high.

When I diet in order to lose fat down to the 10-12% bodyfat range, while trying to keep as much muscle as possible I tend to eat 6 times per day and eat some kind of protein with each meal that I consume. This means a few eggs at breakfast, with some kind of fruit or oatmeal for example. This is healthy and balanced.

I also will supplement with my fish oils and multi-vitamins right away in the morning so that I’m health and vibrant for the day. A few hours, like 2-3 hours later I’ll have a mid-morning snack. This usually consists of either cottage cheese + grapes and some tomato mixed, this tastes good in my opinion, or I’ll have a protein shake and a whole fruit.

Then 2-3 hours later I’ll again eat, but this time lunch and I might have a chicken breast (lean meat/protein) with vegetables (a lot of vegetables), maybe a glas of milk or smoothie, along with olive oil and some feta cheese on top to make kind of a greek sallad.

Then I’ll have another small snack such as a protein shake and an apple or something like that, cottage cheese + apple or whatever. Even a healthy smoothie such as Milk + Banana + Almonds + Cinnamon mixed in a blender – yummy!

Then for dinner I’ll have potato/rice or something like that with vegetables and a big piece of meat, like chicken, ground beef, lean turket or salmon. Usually spice it with lemon or something other natural. I’ll also take another fish-oil supplement if I’m not having fish at this time.

This kind of diet as you can see that it’s tasteful and healthy. It’s frequent and keeps the metabolism high. I will during the day tend to drink as much water as humanly possible to flush out toxins and left overs in the body that doesn’t need to be there, such as sodium (salt).

I stay away from fried foods, junk foods, candy, soda, sugary drinks and things like that to keep my calories in check. Then during the weekends I “bend the rules” and eat pretty much whatever, except I try to keep it as clean as possible, I just don’t bother with portion size to the degree that I do during the weekend.

I combine this with intense weight lifting and cardio training in order to lose fat and build muscle. This got me pretty ripped in just 16 weeks! I only did cardio for the last 8 weeks and the pounds kept falling off and my muscles are more toned and defined. Abs are starting to appear etc. This works like crazy.

Try it and good luck with your diet and exercise programs!

Can I Lose My Belly With Pull-Ups?

The pull-up is a great exercise to lose belly fat, because it is a full-body movement where you are pulling the body through space. Push-ups are a good example as opposed to a bench press. A lot more muscles are activated during the push-up since you also have to keep the core engaged and legs hard etc.

The pull-up is this exact thing, but instead of a “pull-down”. You are moving the body through the motion, meaning you are getting many more stabilizers into the movement. This is great for over all muscle stimulation, thus fat loss. It will also make your lats and upper back stronger and bigger making your waist appear smaller.

Weighted pull-ups are one of my favorite exercises for upper back and lats development. Doin heavy sets of 5 x5 is my routine. This gets the lats the width you want and the added benefit of fat burn. The metabolism in your body is also greatly stimulated during this exercise, which makes it a perfect exercise to include in a fat loss plan.

A few great full-body exercises that can be combined with the pull-up to lose belly fat are:

Squats
Lunges
Push-Ups
Inverted Rows
Split Squat with elevated back foot
Handstand push-ups
Hanging leg raises
etc

Combine these exercises with pull-ups to get a great full-body workout! Make sure you superset the exercises using one upper and one lower body exercise each time! Wait to lose some belly fat my friend =)

Lose Belly Fat – How To Lose Belly Fat Fast?

Ever wonder how to lose belly fat fast? Have you tried crunches and sit-ups, but nothing is working? Well, the truth is that you cannot spot-reduce fat from a specific area. This means you will have to lose fat all over your body in order to get in shape and lose fat from your belly.

Unfortunately, the belly is the first place that the fat is stored and last place it comes off. How unfortunate, right? Well, not really. There are ways to lose fat all over your body so that the belly fat is gone forever. What you need to do is get on a diet and nutrition plan that is healthy and balanced.

The idea is to boost your metabolism so that you are burning fat 24/7 through proper eating and proper exercise. Skip the pills, potions and workout routines in the fitness magazines… And stay as far away as possible from supplements and “steroids”. Here we’ll lose fat naturally through good nutrition and exercise, the only 2 proper ways to do it!

There are three things that you have to have in order to lose belly fat quickly:

Good nutrition
Strength Training
Cardiovascular Training

This means that you have to change how you live your life… Your lifestyle must change to a positive and active one. You will need to workout at least 3 times per week, minimum, starting slow and adding to your intensity each week. Your diet needs to be stripped of bad foods and replaced with good foods, period.

A wierd tip that actually works is eating more frequent meals throughout the day, remember how I said to keep metabolism high, well, eating 6 small meals per day will help you achieve this goal.

Next you need to be willing to push yourself and build muscle. Muscle is metabolically expensive and requires energy just to sit on your body. This is great! So the first goal should be to build muscle through proper weight training exercises and bodyweight exercises. This might take you 2 months or so to gain some muscle.

You’ll also need to do cardio. Yepp! Cardio, oh no right? Well, not really. Cardio should be fast, hard and intense. None of this 60 minutes on a treadmill stuff. Throw that idea out the door. Instead I tend to focus on short bursts of hard work followed by short rest periods. This kind of training is called interval training, but more known as “HIIT”, high intense interval training. This is the best fat loss stuff you’ve ever seen.

In future posts I’ll post routines and workouts that will help you lose the belly fat fast. You’ll also get information on what foods to eat and things like that. I might also post videos to help you out.

Here I’ll explain to you about how to lose belly fat quickly. Seriously, this stuff melts that stuff away like wildfire. No hype either. Prisoners call them “Prison Workouts”, because you can do it Anytime, Anywhere. I love to do this workout and usually do it 1-2 times per week. I train strength with weights on Monday, Wednesday and Friday.

I do this workout or some kind of High Intensity Interval Training on Tuesday, Thursday and Saturday. The workout I’m talking about is HIGH INTENSITY. It’s HARD. It will make you breathe like crazy. You will feel like you want to die, ok mayeb not, but it’s tough.

The exercise we’ll be focusing on in this workout is the burpee. The burpee is a great exercise for fat loss, strength and stamina.

Here’s a video of how to perform the exercise:

Ok, great! Now to the fun part

How should I make this workout hard for myself? Hehe. That’s easy!

You can do it in a time interval fashion, such as 30 seconds of burpees at full speed, followed by 30 seconds of rest.

This is how I perform my ultimate fat loss workout:

A few minutes of warm up, jump around or jog in place or whatever gets you warm.
30 seconds of burpees (usually about 10-12 burpees)
30 seconds of rest (nice one set down, that was easy)
Repeat this sequence for either 5,7,9, 11, 13 or 15 times.

That means as a beginner you do 6 “sets” of 30/30 reps for a total of a 6 minute workout. If you are more advanced then you just add 2 sets each week until you reach a total of 16 sets for a total of 16 minutes… Don’t go above 16 minutes, instead try to do more burpees each set.

This is the formula I use personally. I’m at 16 x 30/30 burpees right now, and I try to do 10-12 burpees per workout set. This is hard to do and I often get as low as 7 burpees towards the end. I feel very tired.

This workout is hardcore fat loss and works like crazy. Some things to notice after the workout is your pulse. It will be elevated for up to an hour after this workout, seriously. You’ll feel hot as well. This is your body which is trying to get back to normal levels of energy, burning TONS of calories to refresh itself. This is also known as afterburn.

Never do this on consecutive days, always skip a day in between or it may become too taxing on your central nerval system.

This workout is great because you can do it anywhere, at anytime using just your bodyweight. If you do not have a watch or timer to perform this exercise here’s another variation that I like to do when I don’t have access to my Gymboss Intervall Timer.

Alternate Workout For Those Without A Stop-Watch/Friend:

If you do not have a timer or something to keep track of exact times, then I suggest you simply do 10 x 10 burpees. That means, 10 sets of 10 burpees. Keep the rest to about 30-60 seconds here though. Count in your head, approximately 30 seconds, this is fine.

So here is how you would perform it, anywhere, without excuses

10 Burpees
Count to 30 or 60 at a 1 mississippi pace (about 30 – 60 seconds) or even longer if you are very out of breath.
Repeat 10 times for a total of 100 burpees

As you can see, it doesn’t require huge amounts of equipment or “secret sauce tools” to build a rockstar body. You just have to do the work and keep an eye on your nutrition. With this workout I lost about 8 lbs in 5 weeks without watching my diet. Abs are showing and poppin’ since I started my “cutting phase”, which means I built muscle and gained fat previously.. I usually walk around with a six pack during summer, lol!

Good luck with your workout and hope you stick with this, it’s a very powerful workout that WORKS and doesn’t cost a penny of equipment unless you decide to order a Gymboss Interval timer. I recommend you get one!

Does Crunches Work To Lose Belly Fat?

In a short answer, NO. Spot reduction is a myth. You cannot specifically remove fat from a specific location, such as doing crunches to lose belly fat. This is because you lose fat all over your body. That means that while crunches are good to build your ab strength you should burn off the fat covering your abs to make them visible.

Truth is that the only ab-specific exercise I do nowadays is actually the “plank”.

I’ve built up enough strenght to do it for a few minutes. Now I am adding weight, I do about 1 minute with 60 lbs in my back with plates that a friend helps me put there.

The rest of the time I focus my energy on fat loss or building muscle. You won’t get “ripped” doing cardio and ab workouts, unfortunately. You have to strengthen and build some muscle too. That means eating more first and training with heavy weights to build up strength and muscle size (you’ll gain some fat as well).

Then you have to remove calories, keep strength training and add cardio to your routine. When I’m cutting weight (losing belly fat) I train with weights 3 times per week and do HIIT cardio 3 times per week alternating days.

Monday: Back, Traps, Calves

Tuesday: Burpee HIIT (30 second work / 30 second rest)

Wednesday: Chest, Shoulders + Planks

Thursday: Sprint HIIT (30 second work / 30 second rest)

Friday: Legs, Biceps, Triceps

Saturday: HIIT (30 second work / 30 second rest)

Sunday: REEEEST A LOT!

This is a typical cutting week for me. Sometimes I’m off doing things and I’ll have to do a quick Tabata workout in the morning. I always do burpees with tabata because I can do it in 4 minutes at home, with no equipment or space.

So, all in all. Crunches are good at first, then you should move to planks and adding weight to them. Go for a 1-2 minute hold. This makes your abs thicker and deeper, very nice! It doesn’t burn fat, but makes them nicer once they appear

All the while you need to be strength training to build muscle and doing cardio to lose fat. I hope you really start to work hard, becuase it’s not easy to lose belly fat if you don’t know how. If you know how, then it’s very simple, you just have to do the work. Nothing is free, especially not abs! There are ways to do it “faster”, such as I’ve outlined here. You can probably cut the time from 6 months to 3 months by doing it this way.

Good luck,

– Chris

Exercises To Lose Belly Fast – Fastest Exercises To Lose Belly Fat?

Are there any exercises to lose belly fat fast? Yes, and no… In order to get rid of abdominal fat, the way you want you need to have a complete routine of exercise and diet. No specific exercise will help burn off the belly fat. Truth is, you should be working with weights (strength training) and also doing regular cardio training in order to get the best results…

You cannot ONLY exercise either, you need to be in a caloric deficit through dieting. That means you will have to clean up your diet and cut out a lot of sugar from it. If you are currently eating hamburgers and pizza every single day I guarantee that no matter how much exercise you do, it will not burn of the stomach! Yepp… A diet is required to lose fat, unfortunately.

What are the fastest exercise to lose belly fat you might ask? Well, that’s a different question. There are exercises and workouts you can do that are faster than just jogging or running… That’s the advantage! You can asctually increase your metabolism a lot by doing the right strength training exercises.

Whenever somebody asks me how to lose belly fat I always tell them to do a full-body workout with heavy compound exercise. Compound exercises are exercises that work multiple muscles in your body, such as the squat or pull-up.

A squat will work your legs, butt, abs, and almost your whole body… With a single move! This burns more calories in less time so you can get in and out of the gym faster. Another exercise is pull-ups, this uses your shoulders, back, traps and biceps (along with other smaller muscles) all in the same workout.

Push-Ups are another exercise that works your entire core and body in the same amount of work. In order to burn off fat you should focus on these compound exercises and put together a solid training program that makes you burn fat 24/7. Luckily Mike Geary has figured all this out and created the perfect program to get a six pack!

Click Here To Check Out The Truth About Abs Right Now!