What Kind Of Belly Fat Do I Have? Your ol' buddy Santa gets so many questions about belly fat. Everyone wants to lose it. At the end of the day, getting rid of it comes down to a handful of basic principles. Carry out these principles consistently and you'll get to your goal. Lets get to it.
Success leaves clues. Meaning, if someone can gets a result, you can break down the steps and then follow the same path to get that result. Like opening a cook book ingredients to bake a cake.
Some of the world's leanest people (with the least body fat) are fitness competitors. The good thing here is that you don't need to have any interest in getting on stage or competing. You can just follow what they do and get the result. I learned a lot and implemented everything from Charles Damiano's rapidly ripped program.
What Kind Of Belly Fat Do I Have? Here's My Take:
1. Cut Your Calories
Keep daily calories right at your caloric break even point or daily calorie burn. Your caloric break even point is the number of calories needed to maintain your current body weight.
Fitness athletes stay right at their caloric break-even point and then engage in high-intensity weight training and cardio to create a slight energy deficit.
Bonus tip: Keep a Food Journal
For a week, record every bit of food you eat and include the type of food, how it was cooked, what was added, and exact amounts. Keep track of your calories per meal and total calories for the day.
Write a sentence or two about how you feel after every meal in terms of energy, alertness, hunger etc. Once you’ve established how many calories you’re eating each day, slash this amount by 10-15% to accelerate fat loss.
2. Alter Your Food Selection
It matters very much which foods you select to fill your calorie allotment. Certain foods -those loaded with sugar- have a terrible effect on insulin. However, eating protein has a positive effect on insulin while refined carbohydrates have a detrimental effect. Sugar is the number one enemy of insulin control. Be aware of insulin and choose you foods wisely.
Bonus Tip: More Protein, Less “Bad” Carbs.
Try to eat about 1 gram of protein per pound of body weight, daily. So if you are a 180 pound male and are eating six small meals a day, each meal should contain around 30 grams of protein.
Also make sure you eat nutrient dense carbohydrates, brown rice, oatmeal, yams, vegetable etc., and limit the nutrient sparse carbs, orange juice, white bread, sugar, all processed foods etc., to avoid disrupting your insulin stores.
And be sure to include a protein source (chicken, turkey, fish, lean beef, eggs, cottage cheese etc.) and complex carb source in each meal.
3. Eat More Often (yes- more often).
Eat small portions often. This multi-meal eating strategy is an irreplaceable cornerstone component of a fitness competitors body fat slashing strategy.
For best results, spread out the consumption of your daily caloric allotment. If your daily allotment is 2700 calories, it is better to ingest six small 450 calorie meals instead of the traditional three big 900 calorie meals.
Small frequent meals consumed every 3 hours are less daunting on your digestive system. They are digested more efficiently, more nutrients get absorbed efficiently by your body, and keep you in a positive nitrogen balance for maintaining lean muscle.
Bonus Tip: Fit in 5-6 small meals per day
Eating frequently keeps your insulin levels consistent, thereby giving you better energy and helps you with your appetite control and fat loss. Plan for pre- and post-workout snacks higher in protein, and balanced healthy snacks for between meals. You'll have more energy to work out and replenish your glycogen stores afterwards.
4. Weight Training and Cardio are Not Optional.
Fitness athletes run, jog and do elliptical work for cardio. They also lift weights, eat light, and eat often. As a result of this ultra-active lifestyle combined with small, precise and frequent eating you develop a lightning fast metabolism and becomes a fat-burning machine!
Bonus Tip: Follow through with your strategies
Eating the right foods in the right combination and at the right time can give you the energy you need to blast through your workouts or simply to avoid the mid-afternoon crash.
Keep in mind that eating a big meal just before a workout no matter how balanced will slow you down and zap your energy. The energy tips below will help you maintain a healthy weight and feel good all day long.
5. Caffeine and Sugar Offer Only Temporary Bursts of Energy
You’ll crash soon after consuming them, so use both in moderation. I recommend a big cup of coffee right before each workout. The Caffeine will give you a good kick in energy and help mobilize fats. As a general rule, drink 2 glasses of water for every cup of coffee since caffeine has a dehydrating effect on the body.
6. Feeling Tired can be a Symptom of Dehydration
Be sure to drink plenty of water throughout the day. I recommend at least 10 glasses or a gallon of water a day for increased energy and aided fat loss. To ensure energy during exercise, drink water before, during and after your workout.
7. Eat Enough Fiber
One often under-appreciated source of low energy is a digestive tract that is not working right. Be sure to eat plenty of fruits and vegetables. Your goal should be 20-25 grams of fiber per day.
8. Choose the Right Energy Bar
If you are on the run and really need a snack, look for an energy bar that’s about 200 calories and is nicely balanced with protein, carbohydrates and fats-and is low in sugar.
Pre Workout Snack
Exercising on an empty stomach deprives you of the energy needed to get the most out of your workout. Eat a small snack, no more than 200 calories, 30-60 minutes before you exercise. Avoid pure carb snacks by eating some protein, which will take longer to break down and will keep your blood sugar levels steady.
Some of my favorite snacks before an intense resistance training workout are: an apple with a table spoon of natural sesame butter or almond butter, a plain yogurt with some walnuts and blueberries, just to name a few.
After Workout Meal:
You should always aim for a balanced mix of protein, carbohydrates and healthy fats to replenish your body, for your post workout meal. Remember, a great workout should never be an excuse to indulge in a pepperoni pizza or a cheese burger with fries afterward!
For breakfast try a 3 egg white omelet with low fat cheese, tomato and onion or a bowl of oatmeal, spiked with a scoop of whey protein, walnuts, blueberries and a table spoon of cinnamon flax seed oil.
For lunch choose a salad with grilled chicken or a turkey with lettuce and tomato on whole grain bread with mustard (no mayo!). Keep in mind that if you drink a lot of caffeinated beverages-such as coffee, tea or soda- you will be more dehydrated so drink plenty of water after you work out.
Mid-Afternoon Pick Me Up
For many people, the 3 p.m. slump is often the most tempting time to settle for a quick, but not always smart energy fix. Keep healthy snacks handy to ward off an emergency trip to the vending machine or fast food joint. Aim for around a 200 calorie snack.
Some of my favorites are a whey protein shake or bar, some raw nuts mixed in vanilla Yoplait yogurt (supplying both protein and healthy omega-3s), an apple with 2 low fat mozzarella cheese sticks or low fat cottage cheese with pineapples.
Stay away from sugary drinks, processed high sugar snacks and fast foods. They will send your calorie count and blood sugar soaring and zap your energy shortly thereafter!