7 Steps to Losing Belly Fat Forever

Lesson #5: Burn Off Belly Fat
With Aerobic Exercise and Cardio

Today, I want to talk with you about how to burn off belly fat by burning calories, because ultimately, you have to burn more calories if you want to get rid of belly fat and get a flat stomach.

Lesson #5 Aerobic Exercise Burns Tons of Calories

In the last lesson, we talked about how weight training helps you get a flat stomach by burning calories throughout the day and speeding up your overall metabolism. Today, I walk to talk with you about aerobic exercise and cardio.

Our society has changed dramatically over the past 30 years in large part because of technology.

There have been countless advances in technology that have made us increasingly sedentary, and we generally don't burn enough calories throughout the day in order to stay at our ideal weights.

Imagine the typical day of many Americans, they sit in traffic for 30-60 minutes, then they sit at a desk for 8-10 hours, then they sit in traffic for another 30-60 minutes, then they sit at the table to eat, and then sit on the sofa to watch television.

All this sitting is bad for our waistlines.

In times past we walked more, worked around the house more, played more and were so much more active. Our general activity level is so low that new recommendation for weight loss call for a minimum of 5 days a week of exercise.

If you want to lose weight and burn off belly fat, you have to burn tons of calories and aerobic exercise is a great way to burn calories.

It is generally accepted that 3500 calories equals 1 pound of fat. So if you want to lose 1 pound of fat, you must burn 3500 fat calories.

If you walk for 1 hour you will likely burn around 300-400 calories. If you jog for an hour you will likely burn 600-700 calories. And if you run at a fast pace for an hour you can burn 1000 calories or more.

So if you wanted to burn 3500 calories in a week, you would have to walk for 8-9 hours, jog for 5 hours, or run hard for 3 hours. Obviously, the harder you exercise the faster you'll lose belly fat.

This is one of the secrets of athletes. They are in such good shape that they can burn a ton of calories in a short period of time. But, don't worry, you'll get there.

Sorry that there is no way to sugar coat the fact that you have to put in work if you want the results. But what I'll say is aim for a minimum of 30-45 minutes of aerobic exercise 3 times a week.

If your schedule doesn't allow for more time to exercise, do as much as you can. It will just take a little longer to reach your goals, but you'll do it.


The main point from this lesson is that you have to burn calories if you want to burn off belly fat, and aerobic exercise is one of the fastest ways to burn tons of calories and lose body fat.

I'll be in touch in a couple of days to talk about how flexibility and posture affects your waistline. Don't miss this lesson.

Stretching is one of the most important ingredients of a core and abdominal workout routine.

Until then, take care.
Yours in Health,
Dr. Charles Inniss

P.S. Burn off Belly Fat with a Comprehensive Weight Loss Program

P.S.S. If you have found this page by searching the internet and want to receive all 7 lessons, click here to sign up for 7 lessons.

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