Burn Belly Fat Fast - 3 Most Important Things to Lose Belly Fat Fast

By Justin Stow

Want to burn belly fat fast? There's 3 main things to follow- have a great workout program, eat right, and sleep a lot. Here's why.

1) The process to lose belly fat starts in the kitchen!
What do you eat on a regular basis? Lots of fruits, vegetables, and lean meats?
Or do you find yourself eating a lot of breads, sweets, or fast food?
What you eat has the biggest impact on your body, period. To really get your body into great shape, you have to feed it what it craves.
Concentrate on eating lots of lean meats, fruits and veggies, and try to eat small meals 5-6 times a day.

2) Running doesn't make you skinny!
Weight lifting and intense cardio (like interval training) are the best ways to burn belly fat fast.
Weight lifting helps because it lets your body build new muscles, which then burn more calories.
Interval training keeps your body from getting used to the same old motions, and the more intense intervals (like running sprints) are what really rev up your metabolism.
Just jogging or cycling slowly isn't going to get you toned, because it really isn't hard work for your muscles, even though your heart is getting a work out.

3) Sleep like a baby.
The good thing about eating right and exercise is they will help you sleep better- listen to your body in this!
If you want your muscles to rebuild slower, have a bigger appetite, and have less energy, then deprive yourself of sleep. Otherwise, get 7-9 hours a night!

Best Cardio to Burn Belly Fat

By Craig Ballantyne

Everyone knows spot reduction is impossible, right? Well, guess again! One of Australia's top fat loss researchers published a study showing that interval training burns belly fat specifically. So if you are looking to lose inches from your waist, you have to add interval training to your workout program.
Fortunately, you can drop the slow cardio, add intervals, and still save time from your workouts. Here's why.
The Australian study compared a 20-minute interval training workout (done 3x's per week) against a 40-minute slow cardio workout (also done 3x's per week). Women did the workout for 15 weeks, and only the interval group lost belly fat. The cardio group got practically no results at all.

So spot reduction is possible, as long as you don't expect slow cardio or endless crunches to do the trick. Instead, you need to use interval training. According to Professor Steve Boucher, the Australian co-author of the latest interval training study to show intervals work better than slow cardio, "high intensity intermittent exercise may result in greater fat loss in the abdomen".

Basically, interval training burns stomach fat first, over all other sources of fat on the body.
Now we all have heard that spot reduction doesn't work. If you haven't, here is the story. For some reason, many people think that by doing tons of crunches, they will burn stomach fat. Unfortunately, that just isn't true.

In fact, Boucher quotes the following example...
"...researchers have examined the fat content of elite tennis players' racket arm. The logic here is that if a tennis player uses his racket arm much more than his other arm then the fat content should be less. Racket arms of tennis players usually possess greater muscle and bone mass but similar fat levels."
So here's the odd thing about Boucher's theory...Notice that he's not claiming sprint interval training done on a bike will burn more fat around your legs. Instead, he's claiming that interval work done by your legs will lead to a spot reduction of fat from around the belly. Completely backwards to what the beginner exerciser thinks. Boucher also says this interval program will work really well in men with lots of abdominal fat - so its not just for women.

So why do the intervals work so well?
Boucher believes it has something to do with the increase in hormones called "catecholamines" (adrenaline is a catecholamine hormone). These increase after intervals, but not after slow cardio.
Catecholamines are a fat burning hormone and there are a lot of catecholamine receptors in belly fat...so he seems to think the elevated fat burning hormones from intervals ends up leading to targeted belly fat burning.
Interesting theory...we'll see if they do more research and are able to confirm that belly fat burning hypothesis. Regardless, its great to see studies showing intervals to be more effective for losing stomach fat than slow cardio workouts.

Surprisingly, Boucher recommends stationary cycling as one of the best ways to burn fat with intervals. Seems like another fat loss expert has been saying that for years now...oh yeah, it was me! I know, and research shows that using both resistance training and interval burns more fat than slow cardio workouts.
Boucher also recommends a Mediterranean diet (lots of fruits and vegetables)...another commonality with Turbulence Training (that is, the emphasis on fruits and vegetables).

So there you go...Turbulence Training years ahead of this study, but supported by the latest scientific research and the expert's hypothesis. And don't forget, Boucher and his group didn't even throw in the Turbulence Training resistance training exercises...that probably would have resulted in even more belly fat burning and loss of stomach fat.

So forget about hour-long stationary cycling workouts when you can get the same or more fat-burning benefits in 20 minutes. Exercise intensity is the most important factor determining post-exercise energy expenditure and fat loss success!

After a 5-minute warm-up, follow this sample beginner's protocol:
* Start at 15 seconds of intense effort (90% of your maximal pace).
* Follow that with "active rest" (~30% of your maximal pace) for 2 min.
* Perform 3-6 intervals.
* Finish with 5 minutes (or longer) of moderate intensity exercise.
As you become more advanced and accustomed to intervals, progress to:
* Increase your intensity to 95-98% of maximal pace (always hold a little back).
* 30- to 60-second intervals with only 30- to 60-seconds active rest.
* Try to keep your active rest the same length or longer than your work interval.
* Perform 6-12 intervals per session.
* Finish with 5 minutes (or longer) of moderate intensity exercise.
Interval training is the best cardio to burn belly fat and help with spot reduction of stomach fat over your ab muscles.

burn fat and build muscle

Fat burning advantage by practicing exercises in the morning. A frequently asked question ...
Is it better cardiovascular exercise in the morning or evening?

You burn the same number of calories in the morning than in the evening for the same amount of exercise. However, research shows that the percentage of fat burned during exercise in the morning on an empty stomach is bigger.

A study at the University of the State of Kansas USA, evaluated the type of calories you burn by doing exercise fasting and also after a normal meal.

Eight individuals in good physical shape (aged 21-27 years) participated in this study.

The results have shown that you burn the same amount of calories on an empty stomach after a meal, but people who had consumed any calories before exercise, burned greater amount of fat than those who ate their last meal up to an hour and a half before exercising.

Other advantages are related to cardiovascular exercise done in the morning. The increased energy throughout the day and increases metabolism (more calories burned) during the waking period.

In addition, this research has shown that people who exercise early tend to maintain their exercise program long term.

While those who prefer to exercise later in the day tend to miss workouts, this being due to distractions and fatigue daily.

The experts agree that training the practice of physical activity in general is beneficial regardless of the time you do.

Get up early to do your cardio can help you burn more calories from fat.

Exercising at night is also effective and should not be overlooked. When you exercise in the evening, your metabolism increases so you burn fat and pull a huge advantage for the cardiovascular system.

Spread your meals to burn more fat.
The composition and distribution of meals can play an important role in your ability to burn fat.

Losing body fat quickly depends not only what you eat but when you eat.

If you do your cardio in the morning, do it immediately after waking up and not eat.

Take an additional type Energy Performance Booster ® with caffeine before exercise to help mobilize fat for energy.

Research shows that the use of caffeine before exercise can help burn more fat by affecting the mobilization of it for energy.

To maximize the benefits of cardio throughout the day, you need to split your meals and reduce the consumption of carbohydrates.

Do your cardio 2 or 3 hours after eating and make sure that this meal is low in sugar to reduce the effects of insulin and to maximize fat loss.

After your workout, try to eat a meal at relatively low glycemic index.

This will help support the hormones responsible for burning fat, such as glucagon and insulin control.

Eating at least two hours before your workout cardiovascular and making sure meals before and after your workouts, you are carb burn more calories from fat and avoid depression energy .

Adjust the duration of cardiovascular exercise to build muscle.
Moderate intensity cardiovascular work is the best way to build muscle and improve heart health. While cardio is beneficial to health in general, do cardio 4-6 times per week at a high intensity is cons-productive to muscle growth.

If you do cardio while trying to build muscle, it should be done at moderate intensity.

Means of low intensity exercises that keep the heart at a rate that does not exceed 60% of the maximum frequency (VO2 MAX).

If the intensity is too high, excess calories are burned and you may use some of the muscles for energy.

Balance and distribute meals to build muscle mass.
Build muscle means eating in quantity and quality sufficient to increase muscle mass.

Eat plenty of high quality protein throughout the day both before and after your workouts.

Start your day with a source of quality protein to complement your breakfast (Pure Performance ® Whey or Whey Protein Isolate Performance ®).

It is important to make a contribution to high quality protein and carbohydrates immediately upon waking. Then start your workout in the morning.

If you train in the evening, good absorb calories including protein, complex carbohydrates and essential fats before starting the day.

This is of course completely different for people who aim to try to burn fat and avoid eating before cardiovascular exercise.

Recent research conducted by Tipton show that consumption of 30 grams of whey protein (containing 15 grams of essential amino acids) before and after your workout can increase protein synthesis up to 400%!

Additional research shows that consuming a drink that combines protein and carbohydrates, the type of beverage protein powder immediately after training can also increase protein synthesis.

These are set in the more muscle if they are consumed several hours later.

The following meals should contain a combination of high quality protein and complex carbohydrates.

Build muscle depends on a balance between the proper training, the nutritional quality and sufficient rest for recovery.

Neglecting any of these settings may prevent you to gain muscle you want.