Fitness & Nutrition Secrets On How To Blast Stomach Fat
In this post I’m going to share with you some of my top secret tips on how to blast stomach fat. I was inspired to write my internationally selling fitness and nutrition book, Awaken The Abs Within, after seeing so many people struggling with the wrong techniques to blast stomach fat. Due to all the confusion caused by unethical marketers of “ab gadgets” and “lose belly fat in 6 minutes” gimmicks, I finally decided to write a book about how to get a flat stomach via a healthy and maintainable fitness and nutrition lifestyle. Once you pick up a copy of Awaken The Abs Within, all the complication and confusion is thrown out the door. This book simplifies everything for you. All you need to do is provide the work.
So stop struggling to lose abdominal fat by following these tips and secrets to get a flat stomach.
What Is The Biggest Reason Most Males And Females Struggle With Losing Belly Fat?
It’s simple. People are confused. It’s not that hard to get a flat stomach as long as you have a properly designed workout program and nutrition plan. However, to burn excess belly fat, it does take a lot of discipline with your diet as well as increasing the intensity of your workouts. Simple doesn’t always mean easy! People tend to struggle most with the diet. But I promise you, once your diet consists of consuming natural and unprocessed foods, you will feel a new sense of energy that you probably haven’t felt since you were a kid. This occurs because your blood sugar and hormonal levels will be properly balanced.
Are Ab Exercises, Such As Crunches, The Best Way To Blast Stomach Fat?
Absolutely not! If you don’t have much belly fat, ab workouts will help sculpt and give definition to your abs. However, if you currently have a thick layer of belly fat covering your abs, direct abdominal training exercises are not effective in burning belly fat. I repeat, 100s of crunches will not help burn belly fat! Your efforts are best spent completing more effective full body workouts that elicit the greatest metabolic and fat burning hormonal response in the body. In Awaken The Abs Within, there are 30 weeks of specific workouts that burn fat and calories faster as well as indirectly strengthening your abs.
So if you want to blast stomach fat, stop wasting 30 minutes of your valuable time in the gym doing ineffective exercises such as crunches, leg raises, sit-ups, etc. These exercises do not incorporate enough muscles to effectively burn fat. Focus your time completing more effective multi-joint exercises such as the Clean & Press, Deadlifts, Squats, Lunges, Upper Body Presses, Upper Body Pulls, and Dumbbell Swings and Snatches. All of these exercises are much more effective in increasing your metabolism, burning calories, and creating a fat burning hormonal response in the body.
Once you focus the majority of your time on these multi-joint exercises, you will begin noticing the belly fat burn away. Then you can spend 5-10 minutes incorporating direct ab training into your routines. Ab training should always compliment your full body workouts, not the other way around. There are 10 levels of ab workouts in the Awaken The Abs Within program. For example, crunches tend to be a beginner ab exercise as they are lower in resistance. Once you get stronger in your core, you can then move up in levels and incorporate higher resistance ab exercises such as pelvic curled hanging leg raises.
How Often Should People Train Their Abs To Get A Flat Lean Stomach?
Although you’re indirectly training your abs via the multi-joint exercises listed above, once the belly fat comes off, people can often get good results by directly training their abs in as little as 5-10 minutes, twice a week. Most people assume the only way to train your abs is via traditional ab exercises such as ab bicycles, ab pikes, crunches, hip thrusts, leg raises, and sit-ups. However, I like to add other ab strengthening and stabilization exercises such as front squats, mountain climbers, renegade dumbbell rows, and one arm snatches.
Although front squats primarily works the legs, it also takes a lot of stabilization in the abs (due to the weight being on the front of the body) to properly perform the movement. Also renegade rows, often seen as a back exercise, requires a lot of ab stabilization due to the exercises being completed in a push up stance. Add front squats and renegade rows to your routines!
What Form Of Cardio Should I Be Doing To Blast Stomach Fat?
Typically people waste way too much time doing slow/steady pace cardio. HIIT cardio in combination with an intense full body resistance training program (body weight or weights) is the quickest way to lose fat. Thinking big picture, anaerobic training will give you an overall better result than just aerobic training.
For example, if you go on a treadmill for 45 minutes at a steady pace, you’re only training your heart at one specific heart rate (lets say 125 bpm). Now lets compare this with a HIIT session of wind or hill sprints. Since the effort put into wind or hill sprints is very high, they tend to only last for 15-20 minutes. This would include an all out sprint for 20 seconds, followed by 40-60 seconds of recovery (walking back to your original spot). This type of training trains your heart in multiple heart rate zones thus making it much stronger compared to slow/steady pace cardio. For example, during sprints your heart rate could increase to 160 bpm and then fall back down to 110 bpm during your recovery.
During HIIT cardio sessions, your muscles also receive more of a resistant workout than during steady pace cardio. This stimulates a higher residual metabolic response after your workout, thus allowing you to burn more calories throughout the day.
Finally, if all this info hasn’t convinced you that HIIT cardio is superior to steady pace cardio, compare the physiques of 100 meter sprinters (HIIT cardio) to marathon runners (steady pace cardio). Marathon runners don’t have a ripped muscular physique as the long duration cardio sessions tend to eat away at muscle tissue. Compare that to the ripped physique of a sprinter. Enough said!
Do The Ab Gadgets Promoted On Late Night Informercials Work To Get A Tight Stomach?
NO! I don’t want to waste a lot of your time on this one because it would insult your intelligence. Simple body weight exercises will provide you with more effective workouts than those crappy machines. I actually know of a lot of the fitness models in these infomercials, and they don’t use any of those gadgets. It takes intense workouts and a solid nutrition plan to get a flat stomach. Not some electronic device that straps around your waist!
What Are The Top Nutrition Tips To Get A Flat Stomach?
I say diet is 80% of the equation to get a flat stomach. The other 20% is your workouts. I often see the same people at the gym working hard everyday, yet they never seem to lose any fat. Chalk this up to diet. Unfortunately, the diet portion is what the majority of the people struggle with most. Why work so hard in the gym to only go home and eat like crap? I don’t understand it!
There is so much confusion about nutrition. It’s not about going on low-carb, low-fat, or other fad diets. It’s about eating a balanced diet that focuses on eating the right types of foods, in the right quantities, at the right times. This is why I’ve designed and outlined the TQT principle to nutrition planning (type, quantity, timing) in Awaken The Abs Within.
People also need to restrict consuming refined and processed junk foods such as soda and deep fried food. I also recommend people remove soy-based food and reduce consumption of wheat-based foods if they want to get a flat stomach. Soy is very unhealthy and many people are intolerant to wheat without even knowing it. Both these foods can cause major problems in the body.
In Awaken The Abs Within, I take a complicated topic such as nutrition and make it simple. Here is an example of a few simple nutrition tips to follow:
1. Consume whole, unprocessed, and natural organic foods.
2. Consume foods that are filled with vitamins, minerals, and anti-oxidants rather than nutrient void processed food.
3. Consume lots of vegetables and some fruit as your main carbohydrate source. Limit your consumption of grains.
4. Eat a good lean source of protein with every meal and snack.
5. Consume foods high in fiber to help keep you satiated and help balance your blood sugar levels (glycemic control).
6. Consume healthy fats everyday to help control hunger and hormone levels. Sources of healthy fats include: avocados, wild fish and fish oil (krill oil is even more effective than fish oil), nuts and nut butters, seeds, organic free range whole eggs, coconuts, virgin coconut oil, and extra virgin olive oil.
Wild Salmon Is A Great Source of Healthy Fats
Follow these easy nutrition tips and you will begin to see drastic changes to your body fat levels. You’ll also no longer crave sweets and junk foods since your hunger will be satisfied and your blood sugar and hormone levels will be balanced. You’ll also notice you’ll be eating more food but consuming less calories!
What Are Your Top 3 Tips On How To Blast Stomach Fat?
1. For weight lifting, 90% of your workouts should be focused on high intensity full body workouts consisting of multi-joint exercises such as deadlifts, squats, clean & presses, lunges, dips, upper body rows and pulls, push ups, bench presses, overhead presses, and pull ups. The remaining 10% can be focused on direct ab training once you’ve reduced your belly fat levels.
2. For cardio, focus your efforts on HIIT (variable intensity training) programs such as wind and hill sprints, jump rope, stair sprints, etc. rather than low intensity steady pace cardio.
3. For nutrition, don’t follow low-carb, low-fat, or low calorie diets. Eat a balanced diet. Don’t restrict your body of any macronutrients (protein, carbs, fats) as this can slow your metabolism and cause you to lose muscle. Fuel your body to fulfill its energy requirements and build lean muscle tissue. This includes a diet full of veggies, organic meat, fruit, nuts, seeds, organic free range whole eggs, etc. Also include quality sources of lean protein, fiber, and healthy fats at most meals, and limit consumption of refined sugar, starches, hydrogenated oils (trans fats) and processed polyunsaturated oils such as soy and corn oil, and alcohol.
Ultimately It’s Up To You…
These 3 tips are just a tiny percentage of what’s included in Awaken The Abs Within program. Hundreds of other easy to implement tips and guidelines are found in this program to get a flat stomach.
Don’t wait. Make the choice to change your lifestyle and pick up your very own copy of the Awaken The Abs Within program.
Take action now!
Do You Have Any Other Tips On How To Blast Stomach Fat?
Share your tips on how to blast stomach fat below…