“How To Lose Stomach Fat”Well, summer is now upon us and we all know what that means. It means we have to shed some of the cloths we’ve been wearing over the spring and start showing some skin. It means we have to bring out the shorts, tank tops and flip flops. For some, this in no problem but for other’s, it can be an embarrassing time of year. Unwanted stomach fat can be very embarrassing because there is no way to hide it. I know some of you reading this right now will have some unwanted stomach fat and will want to
get rid of it. If you find yourself in this situation, there is something you can do about it. Now, if you
want to do something about this immediately, than you may want to read on. First, let me say that there is nothing easy about losing stomach fat. I’ll be honest, it’s tough and it’s
going take a lot of motivation on your part to get rid of stomach fat. If you know that you really want
to get rid of your stomach fat and are willing to work at getting rid of it, the following program will
certainly help. I’ve laid out a 6 week crash course that will really get you on the road to getting rid
of your stomach fat. However, it’s not easy and will take a lot of dedication on your part. The 6 week program I’ve laid out here is all about getting rid of your stomach fat. The program is
laid out in such a way that after 6 weeks, you should be seeing a huge improvement in the amount
of stomach fat you have on your body. If you can dedicate your time and concentration on this
stomach fat program, you’ll get the results you want. “How Do You Get Rid Of Stomach Fat” The first rule of fat loss is very simple. You have to start burning calories. You have to program your
body to start it’s internal fat burning machine. Once you start to apply this concept, you half way
there. This means consistent exercise. Once you get into the habit of doing consistent exercise, your
going to feel and notice a difference in your body right away. We will take a closer look at the
program shortly. The second rule of fat loss is to simply eat less. It is impossible to lose fat without creating a calories
deficit in your body. That is, you have to burn more calories than you take in each and every day.
This is the key to losing stomach fat and it’s this fact that most people fail to lose any body fat. Now,
I’m not going to get into the dietary side of this fat loss program here. However, there are some
pages you must read if you want to find out more: http://www.building-muscle101.com/burning-fat.html • Resistance training using weights; • Cardio sessions using interval training. In my opinion, the combination of the above training techniques will produce the best overall fat
burning results. I decided to go with weights because I personally prefer it. I’ve used body weight
exercises in the past and they do work but in my humble opinion, I get a better feel in my body and
muscles by using weights. I also get a better gauge of progress by using weights. However, I’ll leave
it up to you whether or not you want to use weights, although the program is outlined for weight
training. The most recent study is also from Australia. The study involved two groups of females. One group followed a 20 minute high intensity interval wind sprints (8 second high intense sprint followed by 12 second rest), while another group followed a 40 minute steady state cardio program performed at 60% of maximum heart rate. The group that performed the high intensity wind sprints lost an amazing 6 times more body fat than the steady state cardio group. Click Here To Find Out I’ve personally tried both and I can tell you without a doubt that interval training in much more
effective at burning fat. However, it is harder to perform but the results are well worth it. Now, for those of you who don’t know what interval training is, here’s the official definition: “An interval is basically alternating high-intensity and lower-intensity exercise such as the elliptical
trainer within a single workout.” Interval example: Exercise on the exercise bike for 4 minutes at low resistance than increase the resistance to high and exercise at the same pace for 1 minute. This is considered one interval. Here is an example of an inverval workout using an elliptical trainer: Now, high intensity interval training has just now started to gain more popularity amongst fitness
enthusiasts as a more efficient way to burn fat and maintain muscle mass rather than long, steady
state type cardio workouts. With interval cardio training, the workouts are shorter and much more
intense, and chances are, you’ll work much harder than you did with your steady state cardio
program. However, the results can be very dramatic. You see, steady state cardio training usually involves low to moderate cardio exercises performed
at 60% to 70% of your maximum heart rate. This usually involves long cardio sessions that can last
up to one hour - Even longer for those who are cardio freaks. The idea is to burn fat while using low
to moderate levels of intensity. However, high intense cardio sessions are much shorter - 15 minutes long and use close to 90% of
your maximum heart rate. The idea is to use higher intensity levels while burning maximum
amounts of fat and maintaining lean muscle mass. Now, I’ve picked the exercise bike as the cardio exercise but you don’t have to strictly use the bike.
You can use any aerobics exercise that elevates your heart rate such as the treadmill, elliptical
trainer, rowing machine or any other aerobics exercise. The combination of weight training and high intensity interval training can be very, very effective
at burning fat in a relative short period of time - in this case, 6 weeks. For the weight training program, I’ve decided to go with a circuit training program. There’s nothing
fancy about the program but it is very effective. “How Circuit Training Works” The key to circuit training is to keep your body moving at all times, wasting little to no time in the
gym resting. Once you’re through with one exercise, you go straight to another one that doesn’t use
the same muscle(s) as the previous exercise. This is called super-setting you’re routine and it allows you to rest the muscle you just worked
without wasting time resting your whole body. You’ll be working some muscles while you rest
other’s, allowing you to stay active the whole time. This adds an aspect of cardio and endurance
training to your strength routine. What you will do is perform one exercise one after the other with no rest in between exercises. For
the first week, you will perform one circuit. The second week, you’ll perform two circuits. The third
week, you’ll perform 3 circuits. The fourth week, you perform 4 circuits. The fifth week, you’ll
perform 5 circuits. On the sixth week, you’ll perform 5 circuits. By the last week, you should be in
pretty good condition and you should be noticing a difference in your body, especially your muscles. Let’s take a look at the program. Monday and Friday Warm up Exercise bike for 5 minutes at low intensity. Remember, this is simply a warm up and you don’t
have to exert a lot of energy. Circuit Training Squats - 12 reps Seated dumbbell shoulder press 12 reps Dumbbell dead lifts 12 reps Cardio Circuit Training Remember – There’s no resting in between exercises. Rest for 60 – 90 seconds in between each
circuit. Here’s how your Week one: 1 circuit Week two: 2 circuits Week three: 3 circuits Week four: 4 circuits Week five: 5 circuits Week six: 5 circuits Here’s what you’ll do. You’ll need to set up your equipment before hand. You can do your squats
with weight or no weight. It depends if you’ve ever done them before. If you haven’t done squats
before, you may want to do free squats with no weight. If you have done squats before, than you will
want to start with a weight than allows you to do them in comfortable fashion. Set up the squat rack
with the weight you want to use. For the seated dumbbell shoulder press, you will want to get the dumbbells ready. I prefer to do my
dumbbell shoulder press while seated. This takes the stress off my lower back and helps me keep
stable. However, you can do the press’ while standing if you don’t have a seat with a backrest. For the dead lift, you will want to get the dumbbells ready. Pick a pair of dumbbells that allow you
to perform the exercise in comfortable fashion. Keep these dumbbells close by. I suggest you do the incline sit up because, personally I find them much more effective than regular
sit ups. However, if you don’t have access to a sit up board, than regular sit ups will suffice. If you
don’t want to do regular sit ups, try doing crunches instead. What you will want to do is start with the squat and do 12 repetitions. As soon as you’ve finished
doing squats, head over to the seat and do 12 repetitions with the dumbbell shoulder press. Do 12
repetitions. As soon as you’ve finished doing the dumbbell press, put the dumbbells down and head
over to where you’ve set up the dumbbells for the dead lift. Do 12 repetitions for the dumbbell dead
lift. Once you’ve completed that, do 12 repetitions of the incline sit up or regular sit up (crunches
if you want). That’s it. You’ve completed one circuit. As the weeks progress, you will add more circuits as
outlined above. However, if you are ambitious, do another circuit. Remember to do what you can
and no more - You will build up to more and more circuits. Cardio For the first week, your not going to do any intervals. Yep, no intervals. All I want you to do is to
do 15 minutes of cardio after you’ve completed your circuit training. At this point, your going to get
your body used to doing some cardio work. For week two of cardio, your going to start getting into
interval training - see below. Week 2- Cardio
For week 2, you will do 2 intervals. Remember, you want to build your wind and endurance to be
able to do 6 or 7 intervals by week 6 using 100% of your maximum effort. Now, I’m going to
assume that your exercise bike has 15 levels of resistance with 1 being the least resistance and 15
being the maximum resistance.
Week 3 - Cardio
For week 3, we’ve added one more interval for a total of 3 intervals. We also increased the resitance to 10 instead of 8 so you’ll be putting in more effort to complete the interval. Week 4 - Cardio
For week 4, you should be able to do 4 intervals using slightly more resistance. Your now at about 90% of your heart rate and these intervals should be difficult to perform. Week 5 and 6 - Cardio
For weeks 5 and 6, you should be doing 5 to 6 intervals for your cardio session. When you reach 5
to 6 intervals per cardio session, your going to be in shape and should be off to a great start in terms
of burning A LOT of body fat. Remember, the above noted cardio schedule is an example. You will
probably have to experiment the first couple of weeks or so to find out what kind of resistance works
best for you. Wednesday Warm up Exercise bike for 5 minutes at low intensity. Circuit Training Lunges 12 reps Dumbbell bench press 12 reps Lat machine pull downs (or barbell bent rows) 12 reps Hanging leg raise (or crunches) 12 reps Cardio Cardio for 15 minutes Circuit Training Remember – There’s no resting in between exercises. Rest for 60 – 90 seconds in between each
circuit. Here’s how your circuit progression will look like: Week one: 1 circuit Week two: 2 circuits Week three: 3 circuits Week four: 4 circuits Week five: 5 circuits Week six: 5 circuits As for Monday’s and Friday circuit training program, you will follow the same format but with
different exercises. Here’s what you’ll do. You’ll need to set up your equipment before hand. You
can do lunges with dumbbells or with no weight. I suggest doing lunges with no weight for the first
week or two, and depending on your progress, you can add dumbbells in weeks 3 or 4. For the dumbbell bench press, you will want to set up your dumbbells with a flat bench. I’m going to assume that you have a lat machine. However, if you don’t, you can do bent over
barbell rows as a substitute. Remember to get the barbell ready if you plan on doing bent over
barbell rows. As for your hanging leg raises, you don’t need to set that up. However, if you don’t have access to
the hanging leg raise apparatus, you can substitute crunches. What you will want to do is start with the lunge and do 12 repetitions. As soon as you’ve finished
doing lunges, head over to the flat bench and do 12 repetitions with the flat bench dumbbell press.
Do 12 repetitions. As soon as you’ve finished doing the dumbbell press, put the dumbbells down
and head over to do lat machine pull downs. If you don’t have access to the lat machine, head over
to where you set up the barbell for bent over rowing. Do 12 repetitions for the lat pull down or bent
over row. Once you’ve completed that, do 12 repetitions of the hanging leg raise (crunches if you
want). That’s it. You’ve completed one circuit. As the weeks progress, you will add more circuits as
outlined above. However, if you are ambitious, do another circuit. Remember to do what you can
and no more - You will build up to more and more circuits. Ideally, you want to build up to 5 or 6
circuits by the end of week 6. As for cardio, you are going to follow the schedule that was set above for Monday’s and Friday’s
training program. You are going to follow the interval schedule that’s already set up.
Do you know someone who might benefit from the information on losing stomach fat? Why not let them know about this six week program. Simply click the link below and you can send anyone of your family members or friends this information.
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