How can I burn the last layer of belly fat and get a six pack?
I have been working out regularly for 5 years but can never get rid of the last layer of fat around my abdomen. What is the key to a six pack?
- Monitor - Begin keeping a food log if you haven't already. Monitor your food intake and start cutting between 250 to 500 calories a day. The best way to do this is by eliminating empty calorie foods such as soda, alcohol, and processed foods.
- Strength Training - Becoming familiar with the weight room is important when it comes to burning fat. Utilizing compound movements such as the squat, deadlift, and overhead press is the best way to burn the maximum amount of calories. Also, at night during your R.E.M. cycles, your body will release a larger amount of fat burning, repair hormones such as testosterone and H.G.H. Lift your way to a flat stomach.
- High Intensity Interval Training - In conjunction with your strength training, you need to be incorporating a high intensity cardiovascular workout. This is where HIIT comes in. HIIT involves taking a set number of compound bodyweight-based exercises, typically 8 to 10, and performing them in rapid succession. Once the last exercise is complete, take a 60 to 90 second break and begin again. Complete 2 to 3 sets for beginners and 4 to 6 sets for advanced lifters.
- Eat! - In order to maximize your metabolic rate, it is best to begin eating immediately upon waking and continuing every 2 to 3 hours. This will ensure that your metabolic rate stays elevated and keeps burning calories throughout the day. Eat small, equally portioned meals of protein, carbohydrates and healthy fats.
- Consistency - You need to be consistent in these new habits if you ever want to shed the last bit of fat on your stomach. Dedicate yourself to these behaviors. Think of them as a lifestyle and not as a temporary holiday. Force yourself to adopt this new way of living with rewards and friendly competition. Your results will be your key motivation to keep going.
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