how to lose belly fat ?

do short, high-intensity training

I already mentioned that cardio training has little impact on losing and getting rid of belly fat.

One exercise that burns up to 7x more fat is short, high-intensity training (HIIT) (source). This is a way of exercising in which you exercise briefly at high intensity, after which you relax again.

This effect was shown in a study (source) in which one group did short high-intensity training and the other group did cardio over 12 weeks. In addition, the temporary high-intensity training group had gained 1 kilo of muscle mass, while the cardio group had lost 0.5 kilos of muscle mass!

Another study (source) found that after 15 weeks, women who did short, high-intensity training instead of cardio three times a week:

Had an average lower fat percentage than the cardio group.
Significantly lost more belly fat and fat around the legs than the cardio group.

This and these studies show similar results.

Even if you burn precisely the same amount of calories with short, high-intensity training as you do with cardio, you’re still working out a lot more belly fat.

With this training, you use all types of muscle fibres, namely the slow, fast and super-fast muscle fibres. In cardio, such as running, you only use slow muscle fibres.

In addition, you make more testosterone and the growth hormone HGH, both of which increase fat burning. Strength training is also more effective for losing belly fat than cardio.

If you do three times 20 minutes of short high-intensity training, you will achieve A LOT more than equally long or even longer cardio workouts.

For example, you can follow the following schedule for a high-intensity workout:

3 minutes warm-up

Eight sets of 20 seconds of effort with 60 seconds break
2 minute cool down

For example, you could do
Eight sets of 20 seconds of sprinting and then rest for 60 seconds each time by walking.

Is sprinting not for you, or are you a bit old? Then change the schedule to 8 sets of 20 seconds of brisk walking and then a 60-second break each time. That, too, is much more effective than walking continuously at the same pace.

If you want to have a nice tight stomach, abdominal muscle training is, of course, also beneficial.

Summary Tip #4: Do high, short-intensity training to burn fat much faster than cardio or running.

Tip #5: avoid prolonged stress

Stressful person stress makes more of the anti-stress hormone cortisol. This hormone mainly leads to fat storage around the abdomen (source) and increases appetite (head). So that isn’t very pleasant!

You get a higher blood sugar level (source) and a slower metabolism when your cortisol level increases. This also blocks your fat burning.

It should be clearly stated here that acute stress cannot harm; that is even good. For example, a short cold shower is fine, even though the body perceives this as stressful. Not suitable are extended periods of stress, also called chronic stress.

So do the following regularly:

Watch TV or a quiet or funny movie
have sex
Meditation exercises can lower your cortisol level by 20% (source)
Do yoga or breathing exercises
Take extended and relaxing breaks during work
Put plants at home or work can reduce stress by about 15% (source)
And of course: a fantastic night's sleep!

Summary tip #5: Avoid prolonged stress by sleeping better and relaxing more.

Tip #6: look for the cold

There are many benefits of seeking out the cold. Unfortunately, this tip isn’t that popular, something I’ve experienced before 🙂

But the idea is twofold.

Exposing yourself briefly to intense cold
I was sitting in the cold for longer, like swimming in cold water.

Point 1 can be achieved by, for example, taking a short cold shower. By that, I mean that you stay under the freezing rain for half to 1 minute at the end of your battery. So the hot tap is entirely off!

This stimulates the production of testosterone, which promotes fat burning. You also put your body in a mode where it heats the stove considerably to burn calories and get rid of belly fat.

But to burn a lot of extra calories, you will have to swim in cold water. For example, with 3 minutes of swimming in cold water, you burn 250 kcal extra in calories, which is pure because the body has to keep itself warm).
Take enough omega-3 oil.

The ratio of omega-3 and omega-6 fatty acids in your body is significant for your health. The fatty acids should be present in your body about the same amount.

Because nowadays we get a lot of omega-6 (a lot through vegetable oils) and just a little omega-3 (fish is almost the only good source), this ratio does short high-intensity training