Lose Belly Fat? It’s Easy If You Do It Smart!
In just 10 minutes you are going to uncover the secret how to exercise and lose belly fat the smart way but safe way.
I will give you my best recommendations on diet plans and weight loss dvds plus a robust two-week exercise program.
Also in this post, I will present you with a crazy fat burning formula that is scientifically proven to melt body fat in short period, combine this with the most efficient training method and you’re going to be victorious in your fight against fat!
You won’t need any equipment or expensive gym membership just your body weight and a bit of room.
Will reveal the secret very shortly.
Quickest Way To Lose Belly Fat Through Exercise
All exercise will help you lose the belly sooner or later, but this is an age of instants. Unfortunately, weight loss isn’t an immediate solution, but with the right information, it can be a hell of a lot faster.
You’re probably aware of “continuous training” this type of training is long drawn out workouts typically lasting longer than 20 minutes doing the same exercise such as running or using a piece of equipment such as a rowing machine at the gym.
This slow process can be incredibly tedious, what you want is to train smart, and by training smart, I mean to spend less time but get more results, to good to be true right?
The two types of training you’re going to do is bodyweight, plus high-intensity interval training! mix these together, and you’re going to see weight loss at a much rapid rate.
So I Can Workout Less and Lose More Weight?
Absolutely, and if you combine high-intensity interval training with body weight resistance not only will you lose body fat but also build lean muscle to give you that toned and defined look.
What Is High-Intensity Interval Training?
This type of training commonly referred to as HIIT pushes your body to its limits for a short period, followed by a short rest period.
You perform the given exercise at 90% of your maximum effort (basically go flat out) depending on your starting fitness levels, if you are unfit then usually your flat out period is shorter than your rest period and as you get fitter the time goes up for the effort part and down for the rest part.
An easy example of this would be to sprint as fast as you can for 10 seconds followed by walking for 30 seconds and then sprint for 10 seconds followed by walking for 30 seconds etc.
Because your body gets used to patterns very quickly and adapts, your fitness will increase very quickly and have no choice but to dip into your fat supplies.
With continuous training, your body adapts to this very quickly and doesn’t need to drop into your fat stores for energy; it knows what’s coming hence why you see people in the gym who use the cross trainer every day for years but never seem to change shape.
The most beneficial aspect of HIIT is its ability to burn many more calories at resting state, basically, put you will be burning calories up to 48 hours after you finish exercising, unlike continuous training.
3 Home workout DVD’s I Recommend
When it comes to losing body fat there is one company that delivers spectacular results driven DVD’s every time and below are my 3 top picks from BeachBody. Not only do BeachBody Guarantee you results they guarantee to give you your money back if you don’t achieve your desired body.
Insanity: This DVD is responsible for my love with BeachBody products, at first I was sceptical as at the time there were a lot of celebrity workouts and to be honest all though most celebrity workout DVD’s are not terrible they’re not brilliant either.
Another grip with celebrity DVD’s is this; the only thing they are passionate about is making more money and the longevity is very short.
Insanity, however, has both passion and longevity. Released in 2009 and still selling copies to this day when it was first released it was termed “the hardest workout ever on DVD” now I haven’t tried every DVD out there, but I didn’t have to! This is still the daddy of fitness DVD’s
Shaun T takes you on an emotional 90-day body transformation this heart pumping sweat fest will Guarantee you weight loss results and a new shredded body and probably cost you your sanity.
Country Heat: Get down and dirty with this dance DVD to country music, released in 2016 country heat brings fun to exercise for the whole family and for me slight childhood nostalgia when listening to the same tracks mum would play on family trips.
Not as intense as Insanity but Country Heat isn’t trying to be, does it give you fewer results? Hell no! with Country heat your belly fat is going to shrink while you’re having fun.
Core De Force: Fight fat at the core! In this DVD you will be doing a lot of high-intensity cardio that engages your core so expect to lose a lot of weight and have a shredded flat belly at the end of 30 days.
Learn boxing, Muay Thai and plyometrics for the ultimate fat burning combination while building your muscles to hack endurance, I have my copy and love it still not as intense as insanity but will challenge your whole body with 3-minute rounds just like being in the ring.
14-Day Body Weight Workout
Day 1 – body weight cardio
- Do star jumps for 2.5 minutes
- Burpees for 1 minute
- Star Jumps for 2.5 minutes
- Time to rest for 1 minute
- Mountain climbers for 2.5 minutes
- Burpees for 1 minute
- Star jumps for 2.5 minutes
- Jog on the spot for 2 minutes
- Rest again for 2 minutes and repeat steps 1-8 x 2
Day 2 – Lower body targeting the big muscles for extra calorie burn
- Deep squats for 2.5 minutes
- Right leg lunge for 2,5 minutes
- Left leg lunge for 2.5 minutes
- Rest time! one minute
- Square jumps into squat for 2.5 minutes
- Side lunge to the left for 1 minute
- Side lunge to the right for 1 minute
- Sumo squat for 2 minutes
- Rest for one minute and repeat steps 1-8 x2
Day 3 Mix it up – full body workout
- Star Jumps 1 minute
- Squats 1 minute
- Push ups 1 minute
- mountain climbers 1 minute
- Star jumps 1.5 minutes
- Squats 1.5 minutes
- Rest 1 minute
- Burpees 2.5 minutes
- Sumo squats 2.5 minutes
- Burpees for 2 minutes
- Rest for 1 minute and repeat steps 1-10
- Side lunge right leg knee to elbow 2 minutes
- Side lunge left leg knee to elbow 2 minutes
- Alternate side steps knee to elbow 2 minutes
- Upright mount climbers 2 minutes
- Rest 1 minute
- Squat to basketball shot 2 minutes
- Knee highs 2 minutes
- Burpees 2 minutes
- Rest 1-minute repeat steps 1-8
Day 2 Lower body
Today youre going to refocus on the lower body from week 1, reason being is we want to really push the big muscle for maximum calorie burn.
So for today just see lower body workout in the first week and follow that.
Day 3 mix it up
Deep Squats for 2.5 minutes
Right leg lunge for 2.5 minutes
Left leg lunge for 2.5 minutes
Rest one minute
Upright mountain climbers for 2 minutes
Knee highs for 2 minutes
Jog on the spot for 1 minute
Rest for 1 minute and repeat steps 1-8
How To Work Out Your Optimal Fat Burning State
Have you ever been to a gym or know someone who works out regularly but never changes shape or loses weight? I Have many times; there is a few reasons this can be, most commonly it’s down to the fact they are working blind and don’t know how to train.
See, when you go to the gym or take up a fitness regime you tend to follow the same plan as someone else and guess what? You’re not someone else you and need something tailored towards you and not fail like most people who take up a new plan.
Everyone wants to lose weight fast but remember you didn’t put weight on overnight so by that same definition you won’t lose it overnight either.
But with this proven secret formula that even gym instructors don’t know or can’t be bothered to work you will lose it a lot quicker than others.
This method is so simple but so useful, see below for the magic formula –
Your weight in lbs x11 = starter point
Your starter point + 400 = calorie needs
Calorie needs – 750 = Target deficit amount
This is your optimal fat-burning state, for instance, my calorie intake for the day would be 1344 which is not a lot at all, keep in mind if you add exercise to this you will be burning off anywhere between 200 – 400.
As you can see this is pretty drastic, but this is of my weight and not your’s if you’re overweight you will have more calories in a day as 1000 calories aren’t recommended I would start to see a loss in muscle but you will be okay.
Enhanced Fat Loss With Diet
You now know how to exercise and lose belly fat, work out your optimal fat-burning state, and got a 2-week training plan but if you really want to see the best results it all boils down to your diet.
Don’t forget you have very little calories to play around with now you have your starting point deficit you got to make your meals and snacks count.
I would highly recommend you increase protein and healthy fats and lower carbohydrates; I can’t stress this enough carbs are not the enemy overeating is!
It is true that surplus carbs will convert into fat that is why we are going to limit them but NOT exclude them like some diets suggest.
Foods that are high in proteins are –
- Lean beef
- Cottage cheese
- Dried lentils
2 Diet Systems I recommend
Two programs I am a big advocate of is 21-day fix from BeachBody and The three-week Diet by Brian Flatt, the reason I like them is they are not fads, unsustainable, educate you about real food and coach you on portion control.
21 Day Fix: A portion control system that focuses on an eating plan without the need to count calories, instead you have color coded plastic containers (see below) that will hold your meals and snacks in for the day, on top of this you get 24/7 support and a 30 day workout DVD for extra calorie burn.
- Blue—Healthy Fats
- 2 Orange—Seeds & Dressings
- Shakeology Shaker Cup—Drinks
3 Week Diet By Brian Flat: Similiar to 21 Day Fix but this comes as a digital download to follow along to for three weeks educating you on the right foods to eat personally for you, three week Diet system is tailored for you and delivered to your inbox instantly.
Hope you enjoyed this ultimate guide on how to exercise and lose belly fat, it can be confusing with all the information out there, but if you train smart and eat healthily, I promise you in just three weeks others will see a difference in your appearance.
Don’t waste your time with long boring workouts and start doing HIIT to lose your belly fat perhaps look into fitness DVD’s as there fun, motivating and make you accountable and there is no better weight loss exercise DVD’s than BeachBody.
Lastly be sure to work out your optimal fat burning state to get the most out of any program this formula is magic and proven to work.
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