by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Before I give you the 2 vital secrets for losing stubborn belly fat, I wanted to tell you about yet another new healthy lunch recipe that I came up with recently. As you probably already figured out, I'm always trying to concoct meal ideas that are healthy but also unique and help to keep us from getting bored with our meals.
I know this meal concoction may sound a little weird, but I had a couple friends try it and they couldn't believe how good it was. They demanded the recipe they liked it so much. Really it's nothing more than a bunch of stuff thrown together in a pot.
Geary's Healthy Turkey-Bean Concoction Recipe (makes about 4-5 servings)
In a large pot, mix the olive oil, diced tomatoes, onions, peppers, and garlic together until it starts simmering and allow to cook for a few minutes. Then add in the shredded turkey and can of baked beans and simmer for a few more minutes. That's it... Simple, and maybe sounds a little weird, but I couldn't believe how delicious it was! Plus, it has a great mix of healthy carbs, protein, and fat, as well as a good dose of antioxidants, vitamins, and minerals.
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The 2 Vital Secrets You Need for Losing Your Belly Fat for Good
I bet you're thinking that you've tried every technique in the world for losing your stubborn belly fat, but it just never seems to budge... right? I'm sure you see TONS of commercials and ads making all kinds of miracle claims for losing your belly fat overnight with their magic pill or wildly-hyped snake-oil supplement.
How about all of the bogus infomercial gadgets out there claiming you can shrink your stomach in a matter of days just by strapping some worthless "ab-belt" around your waist, or sizzle away the stomach fat by using their patented "ab-roller-rocker" do-hicky.
Come on now! I hope you've been insulted by all of these fraudulent marketers and the gimmicks and scams that they are pushing down your throat by trying to get you to believe that a fat-loss miracle is possible overnight.
So let's get past all of the scams and gimmicks and get right down to the hard science and reality behind what techniques and strategies really do help you for losing your stubborn belly fat and keeping it off for life!
1) The first important principle we'll discuss is how you structure your workouts. In order to stimulate fat-loss from your stomach, you need to stop wasting so much of your time doing all kinds of various abdominal exercises and hundreds of reps of crunches, leg lifts, and torso twists in the hopes of "spot-reducing" your belly and love handles.
I'm sure you know by now if you've read any reputable fitness publications over the last decade that spot-reduction DOES NOT occur. It's a myth that just won't seem to go away. The truth is, losing belly fat does NOT occur by doing exercises that target the stomach area. Unfortunately, even though most people by now do understand this (or at least they should), they still spend WAY too much of their training time trying to target the stomach with tons of abs exercises.
Now don't get me wrong, a certain amount of abdominals exercises are great and they do help to strengthen your core and help you maintain a healthy back. But the fact is that direct abs exercises should only be a small portion of your workout routines. The majority of your time should be spent focusing on big multi-joint exercises that work the largest muscle groups of the body like the legs, chest, and back.
Now that is one of the REAL secrets for ridding yourself of that sloppy belly fat for good. Focusing on big multi-joint exercises for the largest portions of your body greatly increases your metabolic rate both during the workout, and for 24-48 hours after the workout. In addition, this also stimulates an increase in fat-burning hormones within your body. You simply don't get this type of metabolic and hormonal response by wasting most of your time with "abs-pumping" exercises.
Want to lose your belly fat the right way... Well, get your butt under a barbell and do some squats, some lunges, some deadlifts, step-ups, some back and chest work. For you ladies, don't worry...it's not going to "bulk you up".
It doesn't matter per se if it's barbells, dumbbells, or even bodyweight exercises... the focus needs to be on big multi-joint exercises at a high intensity. That means no 5-minute rest periods between sets while you flap your gums with half of the people at the gym. Losing that stubborn belly for good requires some focus and intensity in your workouts! Anybody who tells you that you can do it while sitting on your couch watching TV with some "ab-belt" strapped to you, or doing only 2-minutes of crunching with your "ab-rocker-roller" is flat out lying to you!
2) The second important principle to rid yourself of that flabby belly revolves around your nutrition. The first thing you need to realize is that "diets" only work against your body in your effort to lose the stomach fat. You see, if you follow any of these fad diets like extremely low-carb, or low-fat, or the grapefruit diet, the soup diet, or anything else that restricts 1 or more of the macro-nutrients (protein, carbs, and fat), most of the time you will actually lose lean muscle and lower your metabolic rate. This only makes you fatter in the long run, when you start to eat normal again!
I could go into all kinds of details, but essentially you are messing up processes related to your hormonal balance in your body, the muscle glycogen process, insulin, blood sugar, etc., and this stops your fat loss dead in its tracks!
It's important to stop falling for the fad diet gimmicks, and understand that as humans, we are meant to eat a balanced diet full of a diverse array of foods from healthy natural sources of carbohydrates, proteins, AND fats. This gives your body all of the macro-nutrients as well as all of the vitamins, minerals, antioxidants, and enzymes that your body needs to run like a well-oiled fat-burning machine!
I could go on and on with dozens more strategies for losing your belly fat faster, the natural way, but I've rambled on long enough for one article. You can find all of my best fat-loss strategies to help you uncover those hidden abdominals of yours, laid out into actual programs for you to follow in my Truth about Six Pack Abs Program for Losing Belly Fat
If you've been thinking of getting a copy of The Truth about Six Pack Abs Program, but just haven't made the move yet, now is the time to take action, and get started on your lean ripped flat stomach today!
But don't take my word for it... instead check out the fat loss results that some of my other readers are seeing with the Truth about Abs program
As always, best wishes for a healthy and lean body.
Founder - TruthAboutAbs.com & Busy Man Fitness .com