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Let’s face it, belly fat is not very pleasing to the eye. Fat is a complicated and interesting organ system. The human body contains multiple types of fat tissue that vary by function and location.
Much of the fat tissue in humans is made up of white fat, which is largely in charge of secreting special fat-derived hormones. Humans also contain brown fat, a “healthy” fat that actually increases metabolic rate and tends to be higher in lean individuals. The roles of brown fat extend beyond the scope of this article so we’ll save that for a future installment.
Back on point, belly fat is tissue surrounding internal organs that lies on the abdominal wall; most belly fat is white fat and differs in form and function from fat tissue which lays directly underneath the skin.
Needless to say, if longevity, health, and being lean mean much to you, then hauling around a large amount of belly fat is probably not helpful to your goals.
But how does one get rid of belly fat and keep it off?
Surprisingly, the answer is not to do hours of abdominal training every day; rather, the solution is consistent diet, intense weight training, and periodic sessions of cardio.
Read as this blog will guide you through how to do all that so you can lose your belly fat once and for all
If belly fat loss is the goal, keeping it simple we have ~3500 calories in 1lb of fat tissue, divided into 7 days of the week, which yields a goal 500-calorie deficit for losing 1lb fat each week.
You could safely lose up to 1.5 to 2lbs of belly fat per week, but beyond that and you sacrifice too much lean muscle to benefit your main goal
As an example, someone with a body weight of ~300lbs with 25% body fat would land you at a maintenance caloric value of ~2,700 calories per day. This individual will need a caloric intake of roughly 1800-2200 calories/day to lose body fat at a healthy rate. You can also use this BMR calculator to help calculate your calorie needs.
Research has proven time and time again that a moderate carbohydrate, protein, and fat approach seems to be best for treatment of weight loss in overweight individuals. Thus, your diet should start around one gram of protein per pound of lean body mass, 75g-1g carbohydrates per pound of lean body mass, and the rest of the calories in the form of fats. Lean body mass is simply an individual’s body weight subtract their total fat percentage.
A cheat meal, or a free meal, is NOT a willful attempt to see how much food you can stuff down your gullet in a single meal, although this is how it is all to commonly interpreted when people are trying to shred their belly fat.
The problem I often see is that people looking to lose belly fat fall out of one psychological trap (that breaking the diet at all is a huge failure on their part) and into another (they try to see how much junk they can gorge on during their breaks).
If you really want to lose belly fat, don’t decide that you’re going to try and put down an entire pizza or bankrupt the all-you-can-eat buffet for your cheat meal; that’s complete and utter abuse of what the cheat meal is supposed to accomplish.
Rather, go eat a “normal” meal where you are not overly obsessed with the content. Don’t get me wrong, striving to make healthier choices at this point is always a good thing, but taking a little break from your routine diet isn’t going to kill you.
As I said above, if you want those greasy french fries or that dessert after dinner, go for it. Just don’t order two entrees, three desserts, eat the entire loaf of bread with butter and half of your buddy’s dinner, hit the ice cream place on the way home, and think I somehow told you to do so.
First of all, fullness and hunger are controlled by many complex systems in the human body that are beyond the scope of this article, so this will be kept simple. It should also be noted that humans are the only species that eat for non-hunger based reasons such as boredom or fun.
Meal frequency is an ongoing debate in the fitness realm, yet there is very little research suggesting more meals are a direct cause of belly fat loss. There is only a correlation between higher meal frequency and feelings of fullness, which usually helps dieters stay on track.
The moral of the story is that just because you go 4-5 hours without a meal doesn’t mean you’re going to slow down your metabolism; it doesn’t matter whether you eat every three or eight hours as long as you hit your carb, fat, protein, and calorie goals.
You should still aim for at least four meals spread throughout the day and aim at hitting 25% of your carb intake at breakfast, pre-workout, and post-workout. This leaves you with 25% spread throughout your other meals and snacks of the day. If you lift after breakfast, do 30% carbs at breakfast and 30% post-workout with 40% throughout the rest of the day.
Remember that since your calories are somewhat lower, more meals may benefit you if hunger pangs arise. Don’t fret; just spread your calories and macros out over more meals.
For an individual consuming: 240g carbohydrate/270g protein/60g fat:
I could sit here and give you calculations for every combination out there, but you ultimately know your schedule better than I do so just simply plug in the macros and percentages provided to get the desired portions for your meal breakdowns.
Use the food list and portions to meet your macronutrient goals; it doesn’t make much difference what specifically you eat as long as the food is acceptable and helps you meet your nutrient goals.
The take-home message is to eat the majority of your carbs at breakfast, pre-workout, and post-workout; your proteins and fats should be relatively constant throughout the day.
Just remember that success is not determined by reaching a certain body weight in “X” amount of time, but by changing habits that got you here in the first place.
Your goal should not just be to lose some random amount of belly fat and then return to your old habits. That’s exactly why nobody ever reaches their fat-loss goals indefinitely: they get there, but they quickly return to point “A” afterward.
The goal is to lose and maintain the belly fat loss, which is a change of habit.
For cutting belly fat, the right supplements can help accelerate your results rather significantly. Unfortunately, there are a ton of “fat burners” on the market that do next to nothing and may even make you feel sluggish and anxious due to all the stimulants.
Since you will train with weights and do cardiovascular exercise on this program, we recommend taking a pre-workout before hitting the gym. Our best-selling thermogenic pre-workout, Nitrosurge SHRED, is packed with key fat burning ingredients like L-carnitine, as well as effective doses of key strength, pump, and energy enhancing ingredients like caffeine, L-citrulline, and beta-alanine.
Remember, when you hit the weights, your goal should be to constantly progress and get stronger. This is where a pre-workout with science-backed ingredients, like Nitrosurge SHRED, can propel your efforts.
Since your main goal is to cut belly fat, you can also stack a pre-workout with our clinically dosed fat burners: BURN-XT and LEAN-XT.
If you opt for a pre-workout with caffeine in it, then it is best to choose LEAN-XT, a stimulant-free fat burner that works synergistically with Nitrosurge SHRED for enhancing results in the gym and maximizing belly fat loss.
The training program is split into two phases. Your weekly training regimen will look like this:
How to do HIIT: A HIIT session shouldn’t take much more than 20-25 minutes if done properly and hard enough. For example, try starting out with something like sprints on an upright exercise bike:
Perform LISS cardio until you burn 300 calories on the designated days AFTER your weight training workout. During HIIT cardio, your goal is to perform 5-6 all-out sprints (each lasting about 15-20 seconds).
Perform LISS cardio until you burn 400 calories on the designated days AFTER your weight training workout. During HIIT cardio, your goal is to perform 6-7 all-out sprints (each lasting about 15-20 seconds).
Perform LISS cardio until you burn 450 calories on the designated days AFTER your weight training workout. During HIIT cardio, your goal is to perform 7-8 all-out sprints (each lasting about 15-20 seconds).
Perform LISS cardio until you burn 500 calories on the designated days AFTER your weight training workout. During HIIT cardio, your goal is to perform 8-9 all-out sprints (each lasting about 15-20 seconds).
Perform LISS cardio until you burn 600 calories on the designated days AFTER your weight training workout. During HIIT cardio, your goal is to perform 9-10 all-out sprints (each lasting about 15-20 seconds).
Perform LISS cardio until you burn 650 calories on the designated days AFTER your weight training workout. During HIIT cardio, your goal is to perform 9-10 all-out sprints (each lasting about 15-20 seconds).
Perform LISS cardio until you burn 600 calories on the designated days AFTER your weight training workout. During HIIT cardio, your goal is to perform 11-12 all-out sprints (each lasting about 15-20 seconds).
Perform LISS cardio until you burn 500 calories on the designated days AFTER your weight training workout. During HIIT cardio, your goal is to perform 11-12 all-out sprints (each lasting about 15-20 seconds).
Perform LISS cardio until you burn 400 calories on the designated days AFTER your weight training workout. During HIIT cardio, your goal is to perform 12 all-out sprints (each lasting about 15-20 seconds).
**AMRAP = As Many Reps As Possible
| Exercise | Sets | Reps |
| Incline Barbell Bench Press | 4 | 12-15, 10-12, 8-10, 6-8 –>Rest-Pause Set for AMRAP |
| Decline Barbell Bench Press | 3 | 12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP |
| Cable Flyes | 3 | 12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP |
| EZ-bar Skullcrushers | 3 | 12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP |
| Dips (add weight if you can) | 3 | 12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP |
| Reverse-grip Tricep Pressdowns | 3 | 12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP |
| Exercise | Sets | Reps |
| Barbell Deadlifts | 4 | 12-15, 10-12, 8-10, 6-8 –>Rest-Pause Set for AMRAP |
| Close-grip Lat Pulldowns | 3 | 12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP |
| Bent-over Barbell Rows | 3 | 12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP |
| Wide-grip Lat Pulldowns | 3 | 12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP |
| Reverse Grip Barbell Curls | 3 | 12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP |
| Cable Curls | 3 | 12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP |
| Exercise | Sets | Reps |
| Barbell Back Squats | 4 | 12-15, 10-12, 8-10, 6-8 –>Rest-Pause Set for AMRAP |
| Stiff-legged Barbell Deadlifts | 3 | 12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP |
| Barbell Lunges | 3 | 12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP |
| Leg Curls | 3 | 12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP |
| Leg Extensions | 3 | 12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP |
| Reverse Hyperextensions | 3 | 12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP |
| Exercise | Sets | Reps |
| Seated Barbell Overhead Press | 4 | 12-15, 10-12, 8-10, 6-8 –>Rest-Pause Set for AMRAP |
| Standing Barbell Shrugs | 3 | 12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP |
| Machine Shoulder Press | 3 | 12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP |
| Machine Lateral Raise | 3 | 12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP |
| High-angle Cable Facepulls | 3 | 12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP |
| Cable Shrugs | 3 | 12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP |
| Exercise | Sets | Reps |
| Standing Barbell Curls | 4 | 12-15, 10-12, 8-10, 6-8 –>Rest-Pause for Set AMRAP |
| Close-Grip Barbell Bench Press | 3 | 12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP |
| EZ-Bar Curls | 3 | 12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP |
| EZ-Bar Skullcrushers | 3 | 12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP |
| Reverse Grip Cable Curls | 3 | 12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP |
| Tricep Pressdowns | 3 | 12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP |
| Exercise | Sets | Reps |
| Ab Wheel/Rollouts
superset w/ Standing Machine Calf Raises |
3 | AMRAP each set with a weight that allows no more than 20 reps and no less than 10 |
| Seated Calf Raise | 3 | 12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP |
| Hanging Leg Raises | 3 | AMRAP each set with bodyweight only |
| Calf Raises on Leg Press Machine | 3 | 12-15, 10-12, 6-8–>Dropset for AMRAP |
| Decline Weighted Sit-ups | 3 | 12-15, 10-12, 6-8–>Dropset for AMRAP |
| Exercise | Sets | Reps |
| Incline Dumbbell (DB) Bench Press | 4 | 12-15, 10-12, 8-10, 6-8 –>Dropset for AMRAP |
| Decline DB Bench Press | 3 | 12-15, 10-12, 6-8–>Dropset for AMRAP |
| Flat DB Flyes | 3 | 12-15, 10-12, 6-8–>Dropset for AMRAP |
| Dips (add weight if you can) | 3 | 12-15, 10-12, 6-8–>Dropset for AMRAP |
| DB Overhead Tricep Extensions | 3 | 12-15, 10-12, 6-8–>Dropset for AMRAP |
| Cable Rope Pressdowns | 3 | 12-15, 10-12, 6-8–>Dropset for AMRAP |
| Exercise | Sets | Reps |
| DB Deadlifts | 4 | 12-15, 10-12, 8-10, 6-8 –>Dropset for AMRAP |
| Close-grip Lat Pulldowns | 3 | 12-15, 10-12, 6-8–>Dropset for AMRAP |
| DB Rows | 3 | 12-15, 10-12, 6-8–>Dropset for AMRAP |
| Wide-grip Lat Pulldowns | 3 | 12-15, 10-12, 6-8–>Dropset for AMRAP |
| DB Hammer Curls | 3 | 12-15, 10-12, 6-8–>Dropset for AMRAP |
| Cable Curls | 3 | 12-15, 10-12, 6-8–>Dropset for AMRAP |
| Exercise | Sets | Reps |
| Hack Squats | 4 | 12-15, 10-12, 8-10, 6-8 –>Dropset for AMRAP |
| Stiff-legged DB Deadlifts | 3 | 12-15, 10-12, 6-8–>Dropset for AMRAP |
| DB Bulgarian Split Squats | 3 | 12-15, 10-12, 6-8–>Dropset for AMRAP |
| Leg Curls | 3 | 12-15, 10-12, 6-8–>Dropset for AMRAP |
| Leg Extensions | 3 | 12-15, 10-12, 6-8–>Dropset for AMRAP |
| Reverse Hyperextensions | 3 | 12-15, 10-12, 6-8–>Dropset for AMRAP |
| Exercise | Sets | Reps |
| Seated DB Overhead Press | 4 | 12-15, 10-12, 8-10, 6-8 –>Dropset for AMRAP |
| Standing DB Shrugs | 3 | 12-15, 10-12, 6-8–>Dropset for AMRAP |
| Machine Shoulder Press | 3 | 12-15, 10-12, 6-8–>Dropset for AMRAP |
| DB Side Laterals | 3 | 12-15, 10-12, 6-8–>Dropset for AMRAP |
| High-angle Cable Facepulls | 3 | 12-15, 10-12, 6-8–>Dropset for AMRAP |
| Cable Shrugs | 3 | 12-15, 10-12, 6-8–>Dropset for AMRAP |
| Exercise | Sets | Reps |
| Seated DB Curls | 4 | 12-15, 10-12, 8-10, 6-8 –>Dropset for AMRAP |
| DB Overhead Tricep Extensions | 3 | 12-15, 10-12, 6-8–>Dropset for AMRAP |
| DB Concentration Curls | 3 | 12-15, 10-12, 6-8–>Dropset for AMRAP |
| DB Skullcrushers | 3 | 12-15, 10-12, 6-8–>Dropset for AMRAP |
| Reverse Grip Cable Curls | 3 | 12-15, 10-12, 6-8–>Dropset for AMRAP |
| Tricep Pressdowns | 3 | 12-15, 10-12, 6-8–>Dropset for AMRAP |
| Exercise | Sets | Reps |
| Ab Wheel/Rollouts
superset w/ Standing Machine Calf Raises |
3 | AMRAP each set with a weight that allows no more than 20 reps and no less than 10 |
| Seated Calf Raise | 3 | 12-15, 10-12, 6-8–>Dropset for AMRAP |
| Hanging Leg Raises | 3 | AMRAP each set with bodyweight only |
| Calf Raises on Leg Press Machine | 3 | 12-15, 10-12, 6-8–>Dropset for AMRAP |
| Decline Weighted Sit-ups | 3 | 12-15, 10-12, 6-8–>Dropset for AMRAP |
So there you have it, a total 9-week diet, supplement, and training protocol t destroy belly fat without unnecessary restriction. The key to finally getting rid of belly fat, and keeping it off, is consistency.
Missing one workout or slipping up on your diet for one meal isn’t the end of the world, but when that becomes habitual, then results will fade.
Remember, progress is progress, so even if results seem minimal out of the gate, keep going! If you lose 2lbs per week, that will add up to over 25lbs in three short months.
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