I get asked every day by random people who know what I do for a living about how to get rid of my stomach fat. Many complain that they do sit-ups every day and added a couple more miles a week to my running and it’s not working! My answer is usually quick because I’m always in rush, as a business owner there is always something on the go. Fix your diet is my suggestion. I would say 80 percent of your results come from a good diet. Here is how I structure my clients training process for those who want to lose abdominal fat.
1. Fix the diet. Limit carbohydrates and increase their protein, water and good fat intake.
2. Weight training. I gear their programs around big movement, like squats, deadlifts, presses, pulls, and sled dragging. Big movements create a greater metabolic cost, than small movements like biceps curls and triceps extensions.
3. Short rest periods. If you want to lose fat, work with rest periods of 5s to 60s between reps and sets. There is empirical evidenced based research that shows the increase of growth hormone production working in these parameters while using the right intensities.
4. Intensity. Work with reps of 10 to 50-rep range. One thing that drives me crazy when I see someone lifting a load for 10 reps and they can actually do 10 reps more! How do you expect to trigger adaptation if you are not working hard enough? Increase the load accordingly until you have to squeeze out your rep goal.
5. Training frequency. If you can’t commit to training a minimum of 3x per week you are not serious! Training 1 -2x per week is maintenance, 3 -5x per week of training you will see the most progress.
Overall, the bottom line is to fix your diet and get in the gym 3 to 5 times per week and focus on big movements with short rest periods. Keep it simple, if you fall off track just refer to these 5 tips and you will be ok.
About the Author: Clance Laylor
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