Fat Loss for Men - How To Lose Belly Fat

Lose Belly Fat Fast!

Virtually everyone wants to lose some excess fat on their body somewhere. For men it's usually the stomach or belly area, and for women the bum and thighs, but for the vast majority or people, we're looking to lose abdominal fat and we want to abdominal fat really quickly!

Many of us spend the winter months indoors, watching DVD's, drinking and overeating, and then kill ourselves at the gym trying to remove what's accumulated over winter!

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The physiology of the belly area is actually slightly different to the rest of the body, when it comes to fat storage. There's a specific reason for this. It's the first place we tend to store fat, as it's where body fat is needed for protection the most - to protect the organs and spine.

So your fat belly is going to do everything it can to remain just where it is. And that's not going to make it easy for you, in your drive to lose belly fat.

In order to overcome this, you're going to have to work really smart & really hard. I'm not saying it can't be done; it definitely can, but you're going to have to have realistic expectations about the time frame you will achieve this goal over and how much effort you'll have to put in.

Exercise to burn belly fat

Right, so what exercise do you have to do to specifically target lose belly fat? Firstly, you must do resistance training, so hit the weights. When training, make sure you are lifting as heavily as you can manage, as this will boost your metabolism the most. Aim for a 6-10 repetition range, as this is the range that optimises the metabolic effect. Any more and metabolic effect is reduced, any less and there will be no effect! Do 3-5 sets of each rep.

Secondly, ramp up your cardio-vascular training. Don't do hours of aimless cardio though, focus on sprints or interval training of 30-40 minutes. To optimise the benefit, do perhaps 30 mins of interval training and then steady state cardio afterwards; perhaps 20 mins.

This is incredibly important, as it will cause the body to release the fatty acids from your body tissue and making them available to burn as fuel during the steady state cardio-period. This double-whammy of interval training AND steady state cardio is extremely effective at burning that stubborn belly fat and far more effective than steady-state cardio alone (which is what we'd instinctively do!)

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Eating to Burn Belly Fat

It's also important to review your eating habits, as too many fat or carbohydrates calories will slow your progress, while protein, will generally help as the body burns more calories just digesting it.
This can be taken too far though - there is no need to exceed 1.5 grams per pound of body weight, but keeping it up around that level is your best approach. Then, fill in the remainder of your calories with “clean”carbohydrates around the workout period and fat during the other times.

Carb Cycling

Maybe you've heard that a low carb diet works wonders for fat loss. That's true, but it's very difficult maintain this extremely low level of carb consumption, especially when accompanied by intense carb cravings. Enter carb cycling!

There is strong evidence to suggest that following a low-carbohydrate eating plan for 3 or 4 days, and then re-introducing healthy carbs back in for the following day, works more efficiently than a continuous low carb eating plan.

Why? The carb day replenishes nutrient stores, reduces cravings, and prevents the body thinking it is being starved. You have control over this and can time your carb day for just after you do a serious cardio session.

As long as you set realistic goals and continually push yourself in the gym, there is no reason why over time you won't have your own set of six-pack abs.

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