How do you burn belly fat FAST? It's not easy, but it is possible!
When I was actively a personal trainer, 95% of my potential clients would come to me with the same problem: “I’m looking to burn belly fat,” they would say rather shyly.
Well, if you are looking to burn belly fat yourself, you should read this article because I am going to outline exactly how you do this.
First, let me tell you that it is not easy. However, if you are willing to put in the effort, you can get very good results in a reasonably short length of time. In fitness terms, a “reasonably short length of time” is about 16 – 20 weeks.
When I decided to drop my own body fat % and burn belly fat, I managed to get these results in 20 weeks. Since I was doing it to compete in a bodybuilding show, I had a very good reason to stay strict and actually achieve the results I was after.
So, before you get started, you should be aware that there are all sorts of things in everyday life that will pull you off track when it comes to burn belly fat. If you do not have a good enough reason or an actual deadline within which you aim to achieve your results, you may never earn these fat burning results.
My reason was crystal clear: From the day I started, I had only 20 weeks before I would be standing on stage — wearing the world’s smallest pants — in front of hundreds of strangers. You can see that failing to achieve my results was not an option!
If you really want to burn belly fat and achieve a decent set of stomach muscles, you can’t go wrong if you follow my advice. So, forget all the supplements, marketing hype and miracle products around fat loss, and follow this straightforward advice that I am going to share with you.
Commit And Believe
First things first. When it comes to hitting any fitness goal — fat loss, muscle building, you name it — everyone who achieves their specific goals has undergone a whole lot of emotional stress as well as physical stress.
Although these results are real, most people who would like to achieve these results for themselves will not have any idea how hard it was for the results to happen.
If you are looking for amazing fat loss results, you need to understand that it is probably going to be a lot harder than you think.
So, commit to your goal, believe in yourself and get ready for a big lifestyle change.
I am not saying this to put you off in anyway, but I would like to really hammer home the fact that this is not going to be easy. There are no magic supplements that burn fat away, there are no specific exercises that you can do to target your stomach muscles; you just have to eat right, train right and stay consistent, day in and day out.
I know that some fitness success stories are more extreme than others but it is these extreme stories that really catch the eye and inspire others to want to follow in their footsteps.
So, if you aim for extreme results and happen to fall off the wagon every now and then, you will still get good results. But that said, you do have to get back on the wagon as soon as possible!
In this article, I will outline exactly how to burn belly fat in an extreme sense. You can choose to follow it to the letter or follow it loosely, but the closer that you manage to stick to it, the better that your results will be.
You can’t target fat loss in a specific area of your body without surgery.
It is important to know that the body fat percentage is exactly that. It is a percentage of all of the materials that make up your body. Blood, bone, muscle and fat are several of these materials.
Unfortunately, areas on your body that are covered with more fat cannot be singled out and targeted for fat loss without surgery. This includes belly fat! And what’s even more unfortunate is that, in males, the stomach area is where fat deposits will most likely start to build up and will also be the last area to be burnt off.
So, to put it simply, if you start your fat burning lifestyle today, you will most probably start to lose weight in a matter of weeks, but it will take a few months to start to get fat burning results around your stomach and other stubborn areas.
If you stick to your plan and stay consistent, you will eventually start to see fat loss results occurring on your stomach.
You Need To Be Strict And Consistent
Here I go again, telling you that you need to be consistent and strict. I feel that this cannot be stressed enough.
From my experience of working and training in gyms, I have had my fair share of experience with clients and gym members who never get their results — year after year, they look the same.
If I, myself, had been going to a gym for over a year and still looked the same as the day I started, alarm bells would be ringing in my head so loud that my next door neighbour would hear them!
Yet there are many people who are happy to pay a gym membership or even shell out huge amounts of cash for personal training sessions even though they are seeing no results.
Why is there a massive number of people in this category? It is simply because they are not consistent and strict with their training and diet.
When it comes to fat loss and muscle gain, you really need to follow your plan and hit your targets with diet and training every day.
You Need To Eat The Right Food
This heading could easily amass several pages long, but I will try to keep it as short as possible. I will outline the exact diet that I used to achieve the abs in the above picture. But I must mention that this is not the only way to drop body fat; there are other high fat diets out there that will do a good job of getting you ripped.
But to keep it short, sweet and simple, below is what I ate every single day for 20 weeks:
7:00 AM: 100g porridge oats, 6 cooked egg whites (200ml), and a scoop of whey protein.
10:00 AM: 250g chicken breast (seasoned with chilli, garlic), 100g brown rice, and half a head of broccoli.
12:30 PM: 260g tuna in spring water (seasoned with cracked black pepper), 100g brown rice, and half a head of broccoli.
15:30 PM: 250g chicken breast (seasoned with chilli, garlic), 100g brown rice, and half a head of broccoli.
18:00 PM: (post workout) 1 large scoop of high quality carb and protein powder mixed with water.
21:00 PM: 6 cooked egg whites for starters and for desert, and then 100g brown rice blended with a scoop of whey protein (this was actually my favourite meal of the day).
So that is roughly:
- 4 chicken breasts
- 2 tins of tuna
- 12 egg whites
- 300g of brown rice
- 100g of porridge oats
- 1.5 heads of broccoli
- 2x scoops of whey protein
- 1x scoop of carbs and protein.
As you can see, this is an awful lot of food. It is important to note here that NOTHING else but water went into my mouth — not any seasoning, no sauces to make it taste better, no added sugar — this was exactly what I ate.
You will also notice that this is a bigger hassle if you wanted to ensure that you ate at the exact right time. I had to work out an arrangement with my boss at the time. We agreed that I would not have the usual 45-minute lunch break like the rest of the team, but, rather, I would have three 15-minute breaks throughout the day so that I could step out of the office and get the food into my stomach.
As I said, this is an extreme diet. But if you want your results quickly, being consistent with this kind of diet is the way to go.
You Need To Train Hard And Smart
As we mentioned earlier, you can’t “spot reduce” fat. This means that if you plan to get a six pack by doing 500 sit-ups every day, you will be very disappointed.
Everyone has a good six pack; it’s just hidden underneath a few layers of fat, in most cases. If you work out in a gym with weights regularly, you will probably have a strong, toned set of abdominal muscle. Even if they are hidden, they will be getting a good workout on almost every exercise that you do.
This is because they act as “stabiliser” muscles. If you are lifting with correct form, you should be able to get a six pack without even doing abdominal isolation exercises!
The key is steady state cardio. I know that many people will argue with me here but I am speaking from my own personal experience.
Before you eat your first meal, you should go on a 45-minute brisk walk. You should not stop along the way, and, by the end of the end of the exercise, you should in sweats. If you do this every day before breakfast, you will start to lose weight in a very short time.
By doing this cardio before your breakfast, the energy that you use will come from your fat stores directly as you have basically been starved through the night.
This is a good approach when the goal is for effective fat loss and to burn belly fat. It may be slightly harder to do this on an empty stomach but I think it is well worth it.
Training With Weights
After your third meal, you are probably ready to hit the gym. There are many ways to train with resistance but I would suggest a 2-day split. I outlined this approach in my book, Jim’s Weight Training & Bodybuilding Workout Plan.
Split training is a great way to train because it is intense and you get to hit each body part twice per week. But as I just mentioned, there are plenty of ways to train that will yield similar results.
The important thing to note here is that you hit the gym and you train hard, at least, four times per week.
It will also add to your fat burning efforts if you can jump on the treadmill or cross trainer for 20 minutes after each gym session.
To Sum Up
To How to burn belly fat and reduce your general body fat %:
You need to do a steady state brisk walk for 45 minutes every single day before breakfast.
Train with resistance, at least, four times per week, preferably in the form of a 2-day split.
Do 20 minutes of steady state cardio after each resistance session.
To burn belly fat, It Is As Simple As That
Yeah, I didn’t say it would be easy 🙂 But nothing worth having ever is. A solid set of jewelled abs is definitely worth having, in my opinion!
As I have mentioned throughout this article, the methods discussed are an extreme way of going about this. But the more seriously that you take it, the quicker that you will get your results.
So, feel free to follow this advice completely, or take ideas from this to make your own plan. I do agree that the diet outlined here is not sustainable and could do with a bit of variation. So, if you keep things simple, it is much easier.
Anyway, I hope that this has been useful in some way and I look forward to hearing from you in the comment section below.
All the best,