7 Steps to Losing Belly Fat Forever
Before I talk to you how to reduce belly fat through weight training, I'm curious about your progress.
I hope you've done at least one stomach workout since we last spoke. If not, don't read this lesson until you finish at least 3 sets of one exercise. Just pick an exercise, clear a space on the floor, and take 5 minutes to do the exercise.
If you're at work, just get up from your desk and stretch for 5 minutes (or if you're feeling daring do some crunches).
I've personally worked with hundreds of women and many of them are afraid of weight training, but weight training is essential for helping you to lose belly fat.
Generally, the fear is that weight training will make a woman bulky and give them big muscles like guys that are bodybuilders. But this is so far from the truth. Strength Training with weights will help to tone your muscles, speed up your metabolism, and burn off belly fat.
Why Women don't get Bulky
Hormones play a large role in developing large bulky muscles.
The main hormone that helps guys to develop muscles is testosterone. Generally speaking, the average guy has 20 times the amount of testosterone as the average woman. Because of this genetic difference, it is extremely difficult for women to add large amounts of muscle mass.
And it is no secret that many competitive female and male bodybuilders use anabolic steroids (which are illegal drugs) to add large amounts of muscle, and many of them workout 3-4 hours a day 6 days a week.
Most female athletes use weights to strengthen their muscles.
If you've seen dancers and gymnasts, many of them use weights to keep their bodies strong and athletic, and they don't look big or bulky.
So don't worry about getting bulky from strength training.
How Weight Training Helps Reduce Belly Fat
Strength Training with weights will help you get a flat stomach because it boosts your metabolism in 2 main ways.
First, when you use weights your metabolism is increased for hours after you stop exercising. For example, if you get up in the morning and lift weights for 15-20 minutes, your metabolism can be sped up for the rest of the day, and you'll burn more calories and more fat throughout the day.
This is a big benefit of weight training. It's like the gift that keeps on giving.
If you compare using weights to aerobic exercise like walking or jogging, you'll find that walking or jogging burns a lot of calories, but after you stop walking or jogging your body recovers and you don't tend to burn as many calories throughout the day.
Aerobic exercise is important for losing belly fat, but so is weight training.
The second way that strength training helps you to get a flat stomach is by preserving your lean muscle mass and adding lean muscle mass.
Lean muscle is one of the most important components of a healthy metabolism. For every pound of lean muscle tissue you add, you will boost your metabolism by 35-50 calories a day.
I know this may not seem like a lot, but if you add 5 pounds of lean muscle, your body can burn an extra 250 calories a day without you having to workout. That's about a 2-3 mile walk worth of calories that your body will burn every day, but you don't actually have to do the walk every day.
Over the course of a year, that's 91,250 calories (250 calories/ day x 365 days). It's generally accepted that you must burn 3500 fat calories to lose 1 pound of fat. If you burn an additional 91,250 calories in a year that equal to about 26 pounds of fat loss (91,250/ 3500= 26).
Now here's the kicker.
Statistics show that the average woman loses 5 pounds of muscle every 10 years from age 20-50. So if you compare your metabolism at 30 compared to 20, you're likely burning about 250 calories less every day when you're 30. This makes it very hard to lose weight.
When you lose lean muscle, your metabolism slows down. So you have to do even more exercise and eat even less calories as you get older to prevent gaining belly fat.
But, the solution to this problem is simple.
You should add strength training with weights to your fitness program if your goal is to reduce belly fat.
In my ebook Personal Training Secrets to Lose Belly Fat and Get a Flat Stomach, I lay out a simple home workout routine that is 10 exercises that will tone your entire body, help to speed up your metabolism, and reduce belly fat.
If you belong to a gym and always go for cardio machines like the elliptical and the treadmill, try adding some of the weight training machines or dumbbell exercises to your workout. Weight training will help you to tone, lose weight, and reduce belly fat.
In a couple of days, I'll be back to talk to you about how aerobic exercise can help you get a flat stomach.
Until then, keep avoiding highly processed sugar, exercise your stomach and core muscles, and lift weights 2-3 times a week.
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