Check out the 5 steps you need to take to lose belly fat in 30 days.
Before we get into it, this is not going to be a magical solution for your belly fat to disappear. No shakes, ab workout, or whatever it is that you might think to work on losing belly fat. In fact, losing belly fat is, technically, impossible – you lose body fat overall and finally your belly will disappear, but it is known as stubborn fat, so it takes time.
If you are trying to lose weight, there are a couple of paths you can choose but know that in all of them, you must be in a caloric deficit. To get to a caloric deficit there are a couple of ways to go, mainly through eating less caloric meals and exercising more.
According to Max Posternak, there are 5 applicable steps to quickly burn off the belly fat while retaining as much muscle as possible.
Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.
Check out below his 5 steps to lose belly fat in 30 days.
5 Steps to Lose Belly Fat in 30 Days
This is, as Posternak explains it, a “super simple step-by-step guide that you can try without overthinking it and taking action is actually the biggest key to losing that belly fat.”
1. Decrease Meal Frequency
Although people will tell you that you need to have 5 or 6 small meals every day to keep your metabolism high, this is a myth. Fasting is healthy and can substantially help you lose body fat.
Posternak suggests adopting one meal a day or maybe two maximum to see the benefits.
“We want to minimise not only the amount of calories you take in per day, but also the amount of willpower and complexity that it takes to burn as much fat as possible.”
Unless you are trying to bulk up, which shouldn’t be your case since you clicked on this link, then 1 or 2 meals a day will help you tremendously to limit the calories you eat, thus increasing your chances of losing body fat.
2. Shop Simple Foods
The general tip that Posternak gives to people is to go shopping on the outside aisles of grocery shops in sections like produce, meat and seafood, dairy and eggs. Buy fruits that are easy to eat and doesn’t require prep time like apple or bananas.
To make the diet as easy and hassle-free as possible, you should either prep things in advance while not hungry, or buy already cut fruits, for example. “If you’re starving and you run over the fridge, you’re much more likely to grab watermelon if it’s already prepped rather than something else that is something unhealthy in your fridge.”
Also, buy frozen mixed vegetables. It will make everything faster and easier in case you need a low-calorie meal.
3. Cook Your Own One-Meal-A-Day
According to Posternak, a stir fry is the easiest way to make your single meal of the day using the ingredients presented above that you should buy at the grocery.
You will only abide by your diet if the food you eat is good, and low-cal. Posternak suggests these four seasonings for your daily nutritional needs: seasoning food mix, all-purpose seasoning, smoked seasoning, and soy sauce.
4. Lift Weights
Cardio can help burn additional calories, but you will burn a lot of fat with the single ingredients mentioned earlier. However, to keep your muscles in check and lose body fat instead of muscle mass, you want to do resistance training at least 3 times a week.
“Lift heavy weights that cause you to fail at 10 reps tops,” Posternak says.
If you are going to the gym only 3 times a week, you should adopt an upper/lower body split training program.
5. Repeat Over and Over
Consistency is key. You probably heard this before and it is true. Repeat the last 4 steps for the next 30 days and you will see your body fat and your belly shrink.
For more information, click on the video below.
Maintaining a healthy body fat percentage can have several benefits for your overall health and well-being. Here are some potential benefits of having a low body fat percentage:
- Reduced risk of chronic diseases: Research suggests that having a low body fat percentage may help reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
- Improved cardiovascular health: Lower body fat can be associated with improved cardiovascular health, including lower blood pressure and cholesterol levels.
- Improved physical performance: Having a lower body fat percentage can improve athletic performance by increasing strength, speed, and endurance.
- Reduced strain on joints: Carrying excess body fat can put additional strain on joints, leading to joint pain and increased risk of injury. Maintaining a lower body fat percentage can reduce this strain and protect joint health.
- Improved self-esteem and body image: For some individuals, maintaining a low body fat percentage can improve self-esteem and body image, leading to better mental health and well-being.
It’s important to note that there can be negative consequences to having a body fat percentage that is too low, such as hormonal imbalances, decreased immune function, and decreased bone density. It’s important to aim for a healthy body fat percentage rather than trying to achieve an extremely low percentage. Consult with a healthcare professional to determine what a healthy body fat percentage is for you.
Metabolism refers to the chemical processes that occur within an organism to maintain life. It is an essential process that is responsible for converting food into energy, building and repairing tissues, and removing waste products from the body.
Metabolism is important for several reasons:
- Energy production: Metabolism is responsible for converting the food we eat into energy that our cells can use. This energy is necessary for all bodily functions, from breathing to walking.
- Tissue maintenance: Metabolism is also responsible for building and repairing tissues in the body. This includes the growth and repair of muscles, bones, and organs.
- Waste removal: Metabolism helps to eliminate waste products from the body, such as carbon dioxide, urea, and other toxins.
- Regulation of body weight: Metabolism plays a key role in regulating body weight. A slow metabolism can make it more difficult to lose weight, while a fast metabolism can help to burn more calories.
- Hormone production: Metabolism is responsible for the production of hormones, which are chemical messengers that regulate various bodily functions.
Overall, metabolism is a critical process for maintaining optimal health and wellness. A healthy metabolism helps to ensure that the body is functioning properly, which can help to prevent a variety of health problems.