How to Lose Stomach Fat and Get Ripped Six Pack Abs
Everyone would like to have ripped abs, but most people don’t have ripped abs because you have to work for them. A six pack is not something that you just work hard to get then you have it forever, you have to maintain it by not over eating, continuing to eat healthy and continuing to exercise in order to maintain your body the way you like it. If you want to lose weight and get shredded you better be prepared to make this a lifestyle change not just something you do until you get a six pack, then you will abandon this lifestyle because if you do that you will lose that six pack and gain back all that fat you lost. Now l will get into how to burn belly fat.
How to burn belly fat
You cannot spot reduce fat unless you are having the fat surgically removed so in order to burn stomach fat you have to reduce fat in your whole body. Now that sounds like a lot of work to do just to get a six pack, well it is but it’s worth it because of the health benefits and the positive self image that will come with the end result.
How does one go about losing fat throughout their whole body, well the best way to go about reducing fat is reducing the amount of calories one consumes. This can be done using many dieting methods which all basically have the same goal of putting you at a calorie deficit in order to lose weight. It does not matter what diet you do as long as it reduces your calorie intake it will work. What does matter though is whether that diet is viable for long term use; the key to a successful weight loss plan is being able to keep the weight off months or years after the initial weight loss. With this in mind choose a diet plan that you will adopt as your lifestyle from now onwards, whether it’s a low fat diet or low carb diet is up to you. An easier method to reduce calories would be just to reduce portions, stay away from fast foods and to eat slower to allow enough time for your body to realize you have had enough (most people eat more than they need).
An alternative to dieting would be intermittent fasting; below I will discuss how both the dieting and fasting will help you burn fat.
How dieting will help you lose weight/fat
The first thing you need to do is calculate how many calories it takes to maintain your current bodyweight (read this post about metabolism and body type to find out more about that) then after you know how many calories per day you need to consume to maintain your body you need to reduce those calories by 500 per day in order to lose 1lb bodyweight/fat per week. This means that in order to lose 1lb per week you need to be at a 3500 calorie deficit during that week. You must be aware that the less body fat you have the less weight you will lose, it’s easier for overweight and obese people to lose weight than people who are in normal bmi range. Also note that most weight lost in the first week of dieting and exercising is usually just water weight that’s why people usually have big weight loss numbers in the first few weeks then things slow down from there.
Basically above I was just telling you how many calories you need to cut to lose 1b of weight per week but the truth is as long as you are in a caloric deficit you will lose weight so anything between 300-500 calories below maintenance per day should be fine if you are normal sized/not over weight to cut bodyweight/fat nice and slowly so that you do not lose any muscle mass (more about this later). Depending on the type of diet you are on you will now then eat the foods you are allowed to eat to reach your new calorie target for the day which would be your maintenance calories minus 300-500 calories.
How intermittent fasting helps you lose weight
Intermittent fasting helps you lose weight first of all by manipulating/strong-arming the body to use fat as energy, but the other way it helps you lose weight it that it decreases the amount of calories you consume. You see if you are fasting using the Eat Stop Eat method you will fast for 1 or 2 days during the week that means you will be at a caloric deficit of 2 days worth of eating. Let me explain that to you in numbers, if you are fasting using the eat stop eat method, if say your maintenance calories are 2500 calories per day and you fast for 1 day during a certain week, at the end of that week you will be at a caloric deficit on 2500 and your body would have used fat as energy during your fasted state. If you managed to fast for two days you will be at a caloric deficit of 5000 calories which is huge and is accomplished pretty easily with fasting (remember to lose one pound you have to be at a caloric deficit of 3500, so fasting help you reach caloric deficit with ease without even thinking much or food choices).
I have cut weight to get abs using decreasing calories and fasting before, I am currently fasting now, check out my results from only 3 weeks of eat stop eat.
You should exercise to burn fat and build muscle
To have a great body you have to exercise whilst you are dieting or fasting ( eat stop eat recommends you workout using resistance training at least 3 times a week in order to maintain your muscle mass and to build muscle if you want to gain lean muscle). You have to work out your whole body whether you just want abs or not, think about it this way, what’s the use of having abs if you don’t have the chest, arms, delts, back and legs to go with it. Building muscle actually helps you lose more fat by increasing your metabolic rate; one of the reasons why guys tend to have higher metabolic rates than girls is because guys have more muscles. Check out these workouts to see if you like any of them so you can try them out or you can read this post about bodyweight exercises if you don’t have a gym membership.
Abs workout for ripped abs
The good thing about abs is that there are many abs exercises to choose from. The thing to remember when you are choosing workouts for abs is that our abs workout must include exercises that target all 3 abs regions so that you have well developed 6 pack abs, you don’t want just your upper abs showing so you choose exercises that also target lower abs as well as oblique’s. To make your abs thicker and more developed you can add weighted absexercises. Lifting heavy also works out abs. Doing dead-lifts gives me a good abs workout even though that exercise is meant to target your back and legs, at one point I was not even training abs and only lifting weight and I still had visible abs because the heavy lifts were indirectly training my abs and my body fat was low enough for the abs to be visible.
Here are examples of exercises that target the different abs regions:- Sit-ups and crunches target mostly your upper abs
- Leg raises/knees raises target mainly your lower abs
- Twisting abs exercises like the oblique sit-up and oblique twists target your obliques
- V-Ups and Jack knife sit-ups target both your upper and lower abs.
- Planks target your whole abdominal region, but as soon as you do side planks it targets mostly your obliques on the side you are balancing on.
I am sure you get that idea now, just mix the types of abs exercise you do and work on your abs regularly. Working out abs 3-4 times a week should be enough to get them nicely developed. It’s up to you whether you target different abs regions on different days or you mix in various exercises which target all abdominal regions during one session.
Doing cardio to get ripped
If your diet or fast is going great and you are working out and doing your abs exercises that may be enough to give you the results that you want, this is most likely going to be the case if you are an ectomorph but if you are not getting the results as fast as you like using only diet and exercise than you should start doing cardio (it not a problem if you start doing cardio from the beginning, I for one am not a fan of cardio but I realise it has many benefits). It is up to you whether you choose to do steady state cardio such as jogging or cycling at the same speed, or if you like doing HIIT exercise like sprints. It all works you just choose what is more enjoyable for you so that it will be a regular thing for you.
|Have fun getting fit|
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That is basically all you need to do to get ripped abs, if you are disciplined and are consistent with your training and watch what you eat, you will get good results.