So many people struggle with how to achieve effective fat loss without realizing that they’re the ones sabotaging their own goals. If you want to know how to lose belly fat fast, you need to understand that focus and commitment are the two most important factors determining your success.
If you want to lose weight fast, you have to nail your diet and you can enhance your results by adding in exercise as well.
Exercise won’t make you lose weight on its own, but when combined with a good diet you can lose fat more efficiently.
The Five Levels of Exercise for Fat Loss
If you believe that exercise is an answer to the question of how to lose belly fat fast, you’re right. It’s one of the most useful tools that you can take with you on your weight loss journey.
There are four different types of exercise for fat loss, and some work much better than others do.
Below is a hierarchy of exercises you can perform to help supercharge your fat loss goals.
- Weight lifting builds muscle and burns fat long after you’re finished.
- Circuits burn loads of calories in a short period of time for rapid fat-burning potential
- Full-body workouts burn huge amounts of calories and they raise your metabolism as well for long-term weight loss benefits
- High rep weight lifting routines torch fat but can also lead to muscle loss or slowed gains over time.
Pick Your Goal, And Be Fully Committed
If you’re wondering how to lose belly fat fast, the truth is that you need to be committed to that goal and nothing else if you want to make it happen quickly.
That means you cannot try and build muscle or strength during this time. If you mix multiple goals together you’re going to slow down your progress and limit what you can achieve in a short period of time.
If you compare two different scenarios that fall over a 12 week period, you’ll quickly come to see why focus is essential for meeting fitness and fat loss goals fast.
In the first scenario, you diet and focus only on losing weight during a 6 week period. During the following 6 weeks, you eat more heavily, you push yourself really hard in the weight room and you focus on putting on muscle mass.
In the second scenario, you spend the entire 12 weeks trying to lose weight and to put on muscle mass at the same time.
You’re watching your diet carefully to try and keep yourself in a calorie deficit so you’re losing fat.
Unfortunately, being in that deficit makes building muscle very difficult and you achieve little progress towards either of your goals.
It’s difficult to see how focusing on one fitness goal at a time is the best strategy to take, because it seems like spending more time on all your goals would yield better results.
The truth is that you can only really achieve one thing at a time with your body.
Focus on the goal that’s most important to you, set serious goals and stick with your plan and you’ll lose body fat faster and get the physique you want more effectively as a result.
Diet For Fat Loss
The truth is that the answer to how to lose belly fat fast is to diet as effectively as possible.
No amount of training in your local gym can undo the damage that a poor diet will do to your body. That’s why it’s up to you to build a diet that’s going to encourage as much fat loss as possible.
Take advantage of lean protein sources such as tuna, chicken breast, seitan and others that will give you the necessary protein you need to maintain your lean body mass without the calories that will set your weight loss journey back.
Use Resistance Training to Supplement Your Diet
Once your diet is in check, the next best thing you can do is make use of resistance training.
With the right resistance training routine, you can trigger your body to burn more fat for up to 38 hours after your workout in just a short period of time.
You could complete a lifting circuit in 30 minutes and raise your metabolism for nearly two days after if you do it right.
Weight Training Proves More Effective than Aerobics
In modern studies, researchers have put aerobics and weight training head-to-head to see which exercise was more effective at burning fat.
Nearly every time the weight training was the better option. Not only does weight training normally leave to greater fat loss results during a test period, but it also helps preserve muscle mass much more effectively than aerobic training does.
Not only that, but it’s also less time-consuming most of the time which makes it pretty convenient as well.
Focus the Big Muscle Groups at Hypertrophy Reps for Results
Following any sort of weight lifting routine will help you burn fat effectively, but there are some routines that work better than others do.
If you’re looking to optimize your fat loss, you need to carefully adjust the types of lifts and the number of reps you perform while working out.
It’s important to keep your reps between 8 and 12 reps for 2 to 3 sets to maximize your metabolic increase.
You need to generate substantial amounts of lactic acid during your workout in order to really elevate your metabolism to its fullest extent.
These muscle groups create the biggest spike in metabolism as well and lead to substantially more weight loss than smaller muscle groups do.
How to Maintain Strength While Burning Fat
If you’re a serious weight lifter and you want to preserve your strength gains, you’ll have to tailor your lifting routine slightly in order to make that happen.
While you should follow the suggestions up above, you should start each lifting session with a few heavy sets in order to maintain your current strength level.
Do a few sets with just 4 to 6 reps at a very high weight, then swap over to your fat-burning weight set instead.
With this technique, you can hold onto your strength while also maximizing how much fat you burn through weight training.
Use Interval Training to up Your Fat Loss
Aside from lifting weights, interval training is the next best form of exercise you can use to burn fat. It’s up to 9-times more effective at burning fat than aerobic exercise is according to recent studies.
That means you can rely on short but intense HIIT (high-intensity interval training) routines in order to help you lose more weight.
In training sessions as short as 20 minutes you can burn a substantial number of calories and greatly improve your weight loss results.
How To Lose Belly Fat Fast The Takeaway
If you have only enough time for one type of exercise in your schedule, rely on weight training to maximize your weight loss.
If you have a bit more time you should also add in HIIT routines to take your results to the next level.
These simple tips make it clear how to lose belly fat fast. If you want results sooner, put in the work, focus in on your fat loss goals and you’ll be amazed at what you can achieve in just a few months.
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Hi, I’m David and I believe absolutely anyone can achieve the body of their dreams. I’m a qualified health and fitness coach and have been helping clients achieve their dream bodies for 15 years. Whether you are looking to get beach body ready, compete in a bodybuilding show or simply to improve your confidence and wellbeing, I can help.