I’m going to share with you the “Triple Attack” to lose belly fat fast. I’ll tell you what you need to hear, (not necessarily what you want to hear), to lose belly fat fast… and get rid of those love handles and that beer belly once and for all!

So if you’re willing to hear the truth about losing fat fast, and do something about it, you can develop the washboard six pack, flat stomache, lean abdominals you’ve always wanted… absent of the belly fat that has been keeping you from performing, feeling and looking your best!

The Triple Attack To Lose Belly Fat Fast!

Many of you have tried endless abdominal exercises, exercise fads and equipment in search for the six pack look… only to end up tired and frustrated with muscles hidden by layers of fat. Others have tried reduced calories diets to lose belly fat… and even after all the sacrifices, ending up with more belly fat than when you started. It seems like a hopeless cause.

The reason… losing belly fat cannot be accomplished, (for most), by the exclusive use of either exercise or diet. As a matter of fact you need a triple attack to lose belly fat fast!

Your belly fat is a RESULT of your workout program, nutrition plan and lifestyle… so to reduce belly fat you must CHANGE what you do, what you eat and how you live.

It IS as simple as that!

To lose belly fat fast you must…

- burn belly fat through exercise…
- lose belly fat through proper diet…
- avoid belly fat through healthy lifestyle.

And yes, you must do all three if you want to lose belly fat fast… no “can I do only one” or “there has to be an easier way”. And no, there aren’t any super fat loss pills or magic potions you can take to lose belly fat fast.

I told you it might not be what you want to hear!

Belly Fat Attack #1… Lose Belly Fat Fast Through Exercise

In order to get rid of that embarrassing belly fat… you must exercise to burn fat.

I know what your thinking… “I tried that, and it didn’t work!” And you’re right… most exercise programs won’t significantly help you lose belly fat fast. You must combine resistance training to build muscle, intense cardio to burn calories and targeted ab exercise to firm and tighten your mid-section and stomach area.

Only be combining all three methods of exercise will you begin to build the body that will drive belly fat into extinction. Because after all, this type of exercise does not just destroy belly fat… it exposes a lean, muscular athletic physique under the fat!

But no amount of exercise will make up for a poor diet, so…

Belly Fat Attack #2… Lose Belly Fat Fast Through Proper Diet

In order to expose the firm, tight core you develop through exercise… your nutrition plan and diet must aid fat loss.

Oh no, I said the 4 letter word “diet”. By “diet” I don’t mean those restrictive calorie diets you tried before… only to end up with more belly fat than when you started. As a matter of fact… don’t try to starve yourselves!

Don’t focus on what you can’t eat… focus on how you should eat to make belly fat a distant memory. Eat properly, embrace healthy eating habits and improve metabolism… and the belly fat will come off!

If you’ve been paying attention so far, you would have realized I have changed the classic axiom of “Exercise More, Eat Less” to “Exercise Better, Eat Better”!

But exercise and diet are not the only things you can do to lose belly fat fast…

Belly Fat Attack #3… Lose Belly Fat Fast Through Healthy Lifestyle

There is more to life than exercise and diet… your body is a dynamic organism, reacting and adapting to all outside and inside influences. Therefore, don’t sabotage your exercise and diet efforts with an unhealthy lifestyle and low self image. Drinking, smoking, stress, poor sleeping habits, low self image, etc. all effect your body and can contribute to the accumulation of belly fat.

Getting rid of excess belly fat can actually lower high blood pressure… a major health risk. Reduce stress, and you create an environment where belly fat fails to thrive. Last, but certainly not least, improve self image to ensure long term leanness… and you’ll keep the bell fat off forever.

The Triple Attack To Lose Belly Fat Fast works… but exactly how it is applied by each individual will be unique to that individual. While there is probably room for improvement in all the areas of exercise, diet and lifestyle… there is usually one area that is more of a problem than the others. To start seeing RESULTS for your efforts faster… focus on your biggest problem area first!

Change what you do (effective fat loss workout), what you eat (a healthy diet) and how you live (habits that support your diet and exercise) and you WILL lose belly fat fast.

Are you looking for specific exercises to lose belly fat? Truth is, belly fat does not burn off from only doing sit-ups, crunches or any other type of spot reducing exercises aimed at burning belly fat. Those are all great for shrinking the belly area by tightening muscle but they will not actually take the fat off from around your belly. For that, you have to do a little more. The most effective exercises to lose belly fat are those workouts that cause all over fat burning.

Cardiovascular Exercises to Lose Belly Fat

To burn fat off your body you have to burn more calories than you take in. Long, brisk walks, jogging, stepping, jumping rope, aerobics classes and spinning are all great fat burners. The best way to shrink your belly fast is to incorporate a combination of cardiovascular exercise and toning either in one workout or two separate workouts. If you are not sure where to begin, there are programs online as well as offline that can teach you ways to lose fat and tone up your abdominal muscles.

For Optimal Belly Shrinking, Add Some Toning

While crunches and sit ups do not burn belly fat if done in exclusivity, they do help tone your muscles and because of this, they can significantly reduce inches around your waist and belly. Exercises to lose belly fat should include ab exercises as they can make a big difference in the way your belly looks. Not only will your belly be smaller because of losing fat from cardiovascular exercise and dietary changes, but it can be firmer, too.

If you are having “issues” with a chubby belly, the best way to fix the problem is with a good weight loss program. There are no miracle fixes that will make your belly disappear but there are programs that work! All exercises that burn calories are exercises to lose belly fat and one of the best things you can do for yourself is to get up and get moving!

 

1.Sit – Ups Can Help You to Lose Your Belly Fat

If you want to lose belly fat then sit up is the best option for you. It would help you to lose your fats as soon as possible. Belly fat is considered to be the stored energy. If you want to lose belly fat then you need to burn the calories. You need to burn the extra calorie that is there in your body. If you want to lose your belly within short duration then you need to do sit up. This would help you to fat as soon as possible.

2.Avoid Eating Fired Stuff

If you want to lose belly fat then you should avoid eating fried stuff and also need to do little bit of exercise which would help you to lose your fat. You should avoid eating fried food because fried food would help you to increase the fat. Due to this reason you should avoid eating fried food. Fried food don not contain any nutrition. It is a food which has low nutrient value.

3.Avoid Snacking

You should avoid snacking. Snacking is a way by which the fat is accumulated in the belly. You should try to avoid late night snacking. Late night snacking would help you to increase your weight. So, you should try to avoid late night snacking as it can have a bad effect on your belly.

4. Burn the Fats:

Belly fat is the considered to be the energy which is not in use. This energy is collected in the form of fat. Therefore, it would become important for you to burn this fat as soon as possible.

5. Walk As Much As Possible

If you want to lose your weight then you should a bit of walking exercise which would help you to lose belly fat. Always, go no walk don’t miss a single day. Be particular about your walking exercise. If you want to lose your belly fat then try to climb the stairs.

For those that have tried to do calorie counting does this sound familiar? The food doesn’t have a label for you to know how many calories you are eating, you don’t have your notebook to right down what you ate or you try at night to remember everything you had that day to add up your calories only to find you can’t remember or you went over your calorie allotment.

What if there was a way to eat foods without having to count calories yet still not only lose weight, but lose more weight than the average dieter?

Thankfully researchers have proven that there is a more efficient way to burn belly fat than calorie counting. This doesn’t involve any special program or fancy method of determining calories. It involves choosing the proper foods at the proper times. If you eat the right nutrients at the right times you not only feel full on less calories, but you maximize your fat furning potential and reduce stomach fat at the same time.

Pennsylvania State University researchers divided up 71 obese women into two groups. Both ate a reduced fat diet, but one group ate predominately fruits, vegetables, and lean meats. These are foods that are high in water content. Six months later the group eating the fruits, vegetables and lean meats lost an extra 5 pounds more than then the other group.

The participants not only ate more food but they felt less hungry throughout the day. These water rich foods allow you to eat good size portions while still providing fewer calories so that you can reduce stomach fat. Eating foods such as lean meats also provide a high thermic effect which helps you burn belly fat faster than eating other foods. Another reason why these foods works is because they are foods that help you feel fuller longer. A great nutrient to fill you up without a lot of extra calories is protein and fruits and vegetables also provide that fullness because they are good sources of fiber. All keys to reducing stomach fat.

Provided are some examples of lean protein and water rich fruits and vegetables to help you burn belly fat.

Lean Protein:

Chicken or turkey (white meat)

Tuna fish (canned, in water)

Lean beef

Egg whites

Non-fat cottage cheese

Fish (shark, salmon, flounder, etc.)

Shellfish

Water Rich Fruits and Vegetables

Broccoli

Salad (lettuce, romaine, etc.); use non-fat dressing. Cabbage

Green beans

Spinach

Zucchini

Squash

Red or green pepper

Asparagus

Carrots

Tomatoes

Cauliflower

Mushrooms

Artichoke hearts

Raspberries

Strawberries

Blackberries

Apple

Pear

Prunes

Orange

If you want to burn belly fat fast then make sure that at every feeding opportunity you incorporate a lean protein choice and at least 1 fruit or vegetable into your meal plan. To reduce stomach fat consistency is the key along with the proper fat burning foods. The foods listed above meet those guidelines to burn belly fat.

Do away with calorie counting forever and start enjoying life again. There is no need to diet to burn belly fat and quite frankly it doesn’t work that well. If you eat the right foods and eat frequently not only will you not have to diet, but you will burn belly fat at a furious pace. No more trying to remember what you ate for breakfast or if you had a snack at 10am and how many calories it was.

As a body transformation coach, one of the number one areas that people want to ‘lose’ is the stomach. The problem is, though, that most of those people are trying to get rid of their belly fat by doing an endless amount of crunches and abdominal exercises.

Unfortunately that doesn’t work. Another way people are trying to lose their belly fat is by doing a long, steady state aerobic cardio. This is what the fitness industry has taught since the Arnold days and especially in the 80’s and 90’s. Long cardio, however, hasn’t really proven to be totally efficient at bringing everybody shredded six-packs.

Over the last few years the tide has been shifting to a training protocol called High Intensity Interval Training or HIIT. HIIT is performing a short burst of high intense activity at about 80-90% of your maximum effort (100% is as hard as you can possibly go) and then ‘resting’ for a longer period of time at about 30% of your maximum effort.

Keep in mind that your 100% intensity might not be what mine is, for example. Mine is a full out sprint. Yours might be a fasted pace walk.

Another thing you need to know about how to perform interval training properly is taking into consideration the length of the ‘work’ interval. If the ‘work’ interval is 30 seconds long then your 80% intensity should be able to handle the 30 seconds, but you should not be able too much longer than that.

Steve Boucher, a fitness professional in Australia, came out with some interesting findings in a research study he performed about HIIT.

During a 15 week study he had women perform either HIIT or steady state cardio for 45 minutes 3 times a week. The HIIT group performed a 5 minute warm-up, did 8 seconds of bike sprints at 90% intensity with 12 seconds of ‘rest’ at 30% intensity for 20 minutes, and then finished with a 5 minute cool-down.

At first the HIIT group only did 5 minutes of HIIT and built up to 20 minutes by the sixth session (2 weeks).

Here’s what he found:

• The HIIT group lost 3 times MORE fat then the steady cardio group

• The HIIT group worked out HALF as much then the steady state cardio group

• The HIIT groups aerobic fitness actually increased MORE than the steady state cardio group (26% and 19% respectively)

• The HIIT group lost a SIGNIFICANT amount of fat off of their stomach

If you are currently performing long, steady state cardio you could be holding yourself back from maximum fat loss. And if you’re trying to shed that ugly belly fat from your body then interval training is the way to go.

Here’s what I do with my clients.

If you are a beginner you should shorten up the length of your high intensity intervals. Generally, most of my beginning clients do 15-20 second intervals at 80-90% of their max with 90-120 seconds ‘rest’ at 30% of their max intensity. Typically 5-6 intervals are sufficient to begin with.

Remember to always do a 5 minute warm-up and a 5 minute cool-down.

As you progress all you have to do is make the intervals longer. Perform anywhere from 30-60 second hard intervals with 30-120 ‘rest’ intervals. Perform anywhere from 6-8 intervals and you’ll be shedding belly fat in no time.

The sad truth is, the majority of us will never get that much sought after six pack. However we can flatten and tone our stomachs to a much better level than where they are now.

The first thing to do is to ensure that one has a good diet platform to start on. Most of us have to lose weight before we can attain any kind of flat stomach. Get the diet going, start losing weight and then start on trimming and toning that tummy.

Aerobic exercises are one of the most effective forms of exercise. Just simply walking 20 to 40 minutes a day will help boost your metabolic rate and help you to lose some of that extra flab.

Swimming is marvelous for getting in shape and toning and as a bonus, it’s a “no-impact” sport and therefore safe for bones and joints.

You can join a gym and take their aerobic classes or if you are the shy type, there are many good exercise DVD’s that you can do in the privacy of your own home. Also, don’t forget your public television channels. I recorded an excellent Tai Chi beginners program from one of the University channels and have really benefited from it.

There are also exercises that are designed just for the stomach that will help tone and tighten those relaxed muscles.

Hip lifts: Lie on your back with your legs straight up in the air. Keep your back pressing into the floor and think about squeezing the muscles in your waist. Slowly pull your belly button to the floor and as you do so, feel your hips lifting gently off the floor as your legs are lifted. Do not lift with the legs, but instead with the abdominals. Repeat 10-15 times.

Planks: This one has been around for a long time and has been proven to be very effective. Facing the floor, get on your hands and knees, keeping your shoulders over your hands. Straighten out your body and keep your toes on the floor. You should be straight like a board with your abs pulling in tight. Think of it as half a push up. Breathe in and out naturally. Hold for up to one minute. Repeat 4-5 times.

The Bicycle: This is one that most of us know. Lie on your back with you knees bent. Slowly pull

The core question you have to ask yourself is this? What am I prepared to do to loose belly fat permanently? Sacrifice will be required. The days of sitting in front of the Tv for hours on end will have to change. There is action required, you will need to move. The idea that you could sit and watch your favorite TV channel and have a vibrating belt around your body melting away the fat is not going to happen.

You will need to include a mildly deficit calorie restriction diet. You will need to do frequent cardio workouts. You will need to do some strength training with weights. Your objective will be to build muscle. This will help to raise your metabolism and in turn you will lose weight and burn fat naturally. The fact that you don’t have six pack abs is because body fat is covering them. The reduction in calories will begin the process of loosing fat.

Just because you want that flat tummy does not mean that you only focus on abdominal exercises. Remember we want to lose fat. There are other exercises better than abdominal exercises for burning calories and body fat.

Some of the factors that will help you lose belly fat is strength training. This increases your resting metabolic rate. Cardiovascular exercise helps to burn calories. This along with proper nutrition packs a deadly punch in eliminating fat. Once again the objective is to burn fat; once you burn fat your muscles will be exposed.

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