4 Ways I Burn BELLY FAT: Tips to Try

Experts and Belly Fat?

Let’s face it, there are all kinds of so-called experts that will tell you that their way is the best way to lose belly fat. Well, I totally disagree. I believe each of us is different and must find what works best for you and your body type.

Belly fat, also known as visceral fat, is not only a cosmetic concern but also a health risk. Excessive belly fat has been linked to various health conditions, including heart disease, diabetes, and certain types of cancer. While spot reduction is not possible, there are several proven methods that can help you burn belly fat and achieve a toned midsection. In this blog, we will explore four effective strategies to help you on your journey towards a healthier and fitter you.

There are many reasons why we gain this weight – stress, depression, and boredom to name just a few. The list can be long and numerous. The main thing that we must remember is that we need to regain and maintain a healthy lifestyle. When we do this, our immunity builds allowing us to fight off nasty bugs.

“Fat around the abdomen causes more health problems than, say, fat carried around the bottom or on the thighs. Having a large amount of tummy fat (when compared to having fat around the bottom or thighs) makes you more likely to develop type 2 diabetes and heart problems.” (1)

Not only is belly fat unhealthy, it is also some of the most difficult fat to get rid of. I have worked hard to keep the fat off of my mid section. 

How did I find what worked best for me to burn belly fat? Research and constant fine tuning. I did not want to get bogged down with micromanaging a daily caloric strict diet and eating bland foods every day. I decided early to enjoy my life, eat the foods that I liked (in moderation), and balance it all out in the gym.

Routine

Like anything else, your body gets used to the same old routine, so I am constantly changing my cardio to keep my body guessing. There are several other minor techniques that I use to try and keep my fat levels in check. As I have gotten older, these TIPS have really been beneficial to me.

Tips

Interval Cardio Training

As you can tell by reading my post on cardio-at 50, my regimen is a 2/3 split which means I work out 2 days in a row, then take a rest day followed by 3 more work days.  I combine daily cardio (or Aerobic) and weight training (or Anaerobic) exercises in my routine.  The conditioning is extremely important, it allows me to train harder with the weights by increasing my stamina and endurance. This allows me to double dip in the fat burning department in conjunction with building and maintaining hard earned muscle.

If you’re looking for an efficient and effective way to boost your cardiovascular fitness, burn calories, and achieve your fitness goals, interval cardio training is a game-changer. This dynamic workout technique alternates between intense bursts of exercise and active recovery periods, pushing your body to new limits.

1. Accelerated Calorie Burn:  One of the significant advantages of interval cardio training is its ability to torch calories. By engaging in short bursts of high-intensity exercise, your body rapidly burns calories both during the workout and in the post-exercise recovery period. Studies have shown that interval training can lead to a higher calorie burn compared to traditional steady-state cardio exercises, making it an excellent choice for those seeking efficient fat loss.
2. Increased Cardiovascular Endurance:  Interval cardio training challenges your cardiovascular system by elevating your heart rate during the intense exercise intervals. As you repeatedly push your cardiovascular limits, your heart becomes stronger and more efficient at pumping blood and oxygen to your muscles. Over time, this improves your cardiovascular endurance, enabling you to exercise for longer periods without fatigue.
3. Time Efficiency: In our fast-paced lives, time is often a limiting factor when it comes to exercise. Interval cardio training offers a solution by providing a time-efficient workout option. Since it combines high-intensity exercise with active recovery, you can achieve significant fitness benefits in a shorter amount of time compared to traditional steady-state cardio workouts. This makes it ideal for those with busy schedules or anyone looking to maximize their workout efficiency.
4. Enhanced Fat Burning: Interval cardio training has been shown to be highly effective in targeting and reducing body fat, including stubborn belly fat. The intense bursts of exercise stimulate the release of fat-burning hormones and increase your metabolic rate, resulting in accelerated fat burning. Additionally, this type of training helps preserve lean muscle mass, which is crucial for maintaining a healthy metabolism.
5. Versatility and Adaptability: Interval cardio training can be tailored to suit various fitness levels and preferences. You can choose from a wide range of exercises, such as running, cycling, rowing, jumping rope, or even bodyweight exercises. The duration and intensity of the intervals can be adjusted based on your fitness level and goals, making it a versatile training method suitable for beginners and experienced athletes alike.

Tips for Incorporating Interval Cardio Training

• Start with a warm-up: Always begin your interval cardio session with a proper warm-up to prepare your muscles and joints for the intense exercise ahead.
• Gradually increase intensity: If you’re new to interval training, start with shorter intervals and lower intensity, gradually increasing as your fitness level improves.
• Monitor your rest periods: The active recovery periods are essential for allowing your body to recover before the next intense interval. Aim for a balance between challenging yourself and giving your body adequate rest.
• Stay consistent: Consistency is key to reaping the benefits of interval cardio training. Aim for 2-3 sessions per week and gradually progress as your fitness improves.

Intermittent fasting

Intermittent fasting has gained significant popularity as a dietary approach that offers numerous health benefits beyond weight loss. By strategically incorporating periods of fasting into your eating routine, intermittent fasting can help optimize metabolism, improve insulin sensitivity, and support overall well-being. Here, we’ll explore the concept of intermittent fasting and its potential advantages for health and weight management and fat burning.

1. Understanding Intermittent Fasting: Intermittent fasting is not a diet in the traditional sense, but rather an eating pattern that cycles between periods of fasting and eating. There are different methods of intermittent fasting, including the 16/8 method (fasting for 16 hours and consuming all meals within an 8-hour window) and alternate-day fasting (alternating between fasting and regular eating days). During the fasting periods, only calorie-free beverages like water, unsweetened tea, and black coffee are consumed.
2. Enhanced Weight Management: Intermittent fasting can be an effective tool for weight management. By restricting your eating window, this approach naturally reduces overall calorie intake. Additionally, intermittent fasting promotes fat burning by stimulating the release of stored body fat for energy during fasting periods. Studies have shown that intermittent fasting can lead to significant weight loss, particularly when combined with a balanced diet and regular physical activity.
3. Improved Insulin Sensitivity: Intermittent fasting can improve insulin sensitivity, which is essential for maintaining stable blood sugar levels. When you fast, insulin levels decrease, allowing your body to utilize stored glucose for energy. Over time, intermittent fasting can help regulate insulin levels, reducing the risk of insulin resistance and type 2 diabetes. Improved insulin sensitivity also promotes fat burning and aids in weight management.
4. Cellular Repair and Autophagy: During fasting periods, the body enters a state called autophagy, a process in which damaged cells are cleared out and recycled. This cellular repair mechanism helps remove toxins and waste products, promoting cellular health and longevity. Autophagy has been linked to various health benefits, including reduced inflammation, improved brain function, and lower risk of age-related diseases.
5. Brain Health and Mental Clarity: Intermittent fasting may offer cognitive benefits, as it supports brain health and improves mental clarity. Studies have shown that fasting can enhance the production of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth and protection of nerve cells. Increased BDNF levels have been associated with improved cognitive function, memory, and mood regulation.

Tips for Practicing Intermittent Fasting

• Start gradually: If you’re new to intermittent fasting, begin by extending your fasting window gradually. Start with a 12-hour fasting period and gradually increase it as your body adjusts.
• Stay hydrated: Drink plenty of water during fasting periods to stay hydrated and help reduce hunger.
• Listen to your body: Pay attention to your body’s hunger and fullness cues. Intermittent fasting should not be used as an excuse to overeat during eating windows.
• Combine with a balanced diet: Opt for a nutrient-dense, balanced diet during your eating periods to ensure you’re getting all the necessary nutrients your body needs.

Energy Drinks

Usually, toward the end of a busy work week, I need an extra boost of energy to make it through workout number 4 or 5.

These beverages often contain ingredients that are believed to provide a quick and effective energy surge. Here, we’ll explore how energy drinks can boost energy levels and discuss their potential benefits and considerations.

1. Stimulant Ingredients:  One of the key reasons energy drinks provide an energy boost is due to the presence of stimulant ingredients. Caffeine is a primary component found in most energy drinks. It acts as a central nervous system stimulant, promoting wakefulness, increasing alertness, and reducing fatigue. Other stimulants commonly found in energy drinks include taurine, guarana, and ginseng, which are believed to further enhance energy levels.
2. Quick Absorption:  Energy drinks are designed to be rapidly absorbed into the bloodstream, allowing for a swift energy surge. The combination of caffeine and other ingredients can be absorbed quickly by the stomach lining, entering the bloodstream and reaching the brain within a short period. This fast absorption rate contributes to the immediate energizing effect that many people experience after consuming an energy drink.
3. Mental Alertness and Focus:  Energy drinks are known to enhance mental alertness and focus, making them a popular choice for individuals seeking increased productivity or improved cognitive performance. Caffeine, as a stimulant, can enhance concentration and mental acuity, promoting better focus and attentiveness. This effect can be particularly beneficial during periods of prolonged mental exertion or when experiencing fatigue.
4. Physical Performance:  Energy drinks are often consumed by athletes and fitness enthusiasts to enhance physical performance. The combination of stimulants like caffeine and taurine can increase endurance, reduce perceived exertion, and improve muscular strength and power output. Energy drinks may also stimulate the release of adrenaline, which can further enhance physical performance during high-intensity activities.
5. Considerations and Moderation:  While energy drinks can provide a temporary energy boost, it is crucial to consume them in moderation and consider potential drawbacks. Excessive consumption or frequent use of energy drinks may lead to adverse effects such as increased heart rate, elevated blood pressure, disrupted sleep patterns, dehydration, and dependence on stimulants. Individuals with certain health conditions, such as cardiovascular issues or caffeine sensitivity, should exercise caution or avoid energy drinks altogether.

Weight Lifting Belt

A weight lifting belt is a supportive accessory that is commonly used by individuals during weightlifting exercises to provide stability and support to the lower back and core region. While the primary purpose of a weight lifting belt is to protect the lower back, it also plays a role in keeping the core muscles tight during workouts. Here’s how a weight lifting belt can help in this regard:

1. Increased Intra-Abdominal Pressure: When you wear a weight lifting belt tightly around your waist, it acts as a physical cue for your body to increase intra-abdominal pressure. This increased pressure creates a stable environment for the spine and helps to support and protect the core muscles. By maintaining this pressure, the weight lifting belt assists in keeping the core muscles engaged and tight throughout the exercise.
2. Support for the Transverse Abdominis: The transverse abdominis (TA) is a deep core muscle that plays a crucial role in stabilizing the spine and providing core strength. When you wear a weight lifting belt, it provides external support to the TA and helps to activate and engage this muscle more effectively. A tight and engaged TA contributes to a stronger and more stable core during weightlifting exercises.
3. Mind-Muscle Connection: Wearing a weight lifting belt can enhance the mind-muscle connection, which is the ability to consciously engage and activate specific muscles during exercise. The sensation of the belt around the waist acts as a tactile reminder to brace and tighten the core muscles. This increased awareness and connection between the mind and the core muscles can improve form, stability, and overall performance during weightlifting workouts.

It is important to note that while a weight lifting belt can be a valuable tool in maintaining core tightness during workouts, it should not be relied upon as a substitute for proper core training and muscle activation. It is essential to focus on strengthening the core muscles through targeted exercises, such as planks, squats, and deadlifts, in order to develop natural core stability and strength. Additionally, it is recommended to consult with a fitness professional or trainer to ensure proper usage and fit of a weight lifting belt.

Bottom line is that you have to find what inspires you and keeps you motivated. I coined the phrase, “to earn it, you got to burn it” to motivate new members at the gym where I train. This reminds all of us, that to get the body you want, you have got to do some down and dirty burning. It may not be easy, but the results are worth it. Keeping the fat from around your belly helps to prevent many kinds of diseases.

At the end of the day, when all is said and done, EXERCISE is ONLY a piece of the puzzle. Don’t forget – nutrition and consistency. Those help to complete the puzzle. Please feel free to incorporate some of what you have read into your daily routine.

Remember what is important is to find what works BEST FOR YOU. Your NUTRITION, Weight Training and CONSISTENCY are all KEY in helping you lose and maintain low body fat. Combine nutrition with my favorite natural supplements, Apple Cider Vinegar AM/PM, Black Seed Oil, and Fish Oil.

Remember:

• Cardio – Aerobic means “relating to, involving, or requiring free oxygen”, and refers to the use of oxygen to adequately meet energy demands during exercise.
• Weight – Anaerobic exercise is a type of exercise that breaks down glucose in the body without using oxygen, as anaerobic means “without oxygen”. In general terms, this means that anaerobic exercise is harder but shorter than aerobic exercise.
• Nutrition – This means to watch what you are eating… make wise choices in your food and supplements.
• Consistency – When you are consistent, you develop a routine and that routine will become a habit. This doesn’t happen overnight but stick with it. Trust me, it will be worth it in the end.

I would love it if you shared some of the ways that you burn belly fat. I truly believe that we can learn from each other. Leave a comment or a suggestion. Let’s burn some belly fat!

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