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How To Lose Stubborn Belly Fat In 3 Easy Steps (And How Long It Will Take You)

3 steps to lose that flab.

Learn how to lose stubborn belly fat in 3 steps with these great tips from Jeremy Ethier.

How To Lose Stubborn Belly Fat In 3 Easy Steps

“Finally ready to do what it takes to lose that stubborn belly fat of yours? Great! And I’m here to help you. In this video, I cover the truth on how to lose stubborn belly fat, and how long it’ll take you to burn belly fat, so you finally achieve a flat belly. To successfully get rid of stomach fat, you’re going to have to get down to ideally around 10% body fat or so. But why is belly fat so difficult to lose?”

bowl full of vegan foods for energy How To Lose Stubborn Belly Fat In 3 Easy StepsSource: Jo Sonn on Unsplash

Types of Fat

“First, when compared to other areas of your body, stubborn areas like your belly fat consist of a higher amount of a specific type of fat cell that’s very resistant to mobilization and a lot more difficult to burn off. Second, the subcutaneous fat covering your abdominal area also receives significantly less blood flow than other parts of your body do. And this makes things more difficult because the less blood flow an area of your body receives, the more difficult it becomes to mobilize and burn off the fat from that area. The good news, however, is that losing your belly fat is not impossible.”

Step 1

“When it comes to how to lose stubborn belly fat, the first step is something that most of you are probably familiar with but is hands down the most crucial step. Because to lose fat from anywhere, you need to be in a calorie deficit. And your belly fat is no different. So to start, you need to be eating at a calorie deficit and combining this with regular weightlifting for the best results. But your belly fat, in particular, is where things get a little trickier and are where the next two steps become crucial.”

Athlete Swimming in the poolSource: Stevie D Photography

Step 2

“To get rid of stomach fat, the next step has to do with mobilizing your belly fat. But the only way to do this is by adhering to step 1, a calorie deficit, for long enough until fat loss starts to finally come off from your belly. Meaning that you need to ride out the calorie deficit for long enough such that your body has stripped off enough fat from other areas and now needs to rely more on burning off your belly fat for fuel.”

“Also, there seems to be an inverse relationship between your body fat percentage and abdominal blood flow, and as a result of this, leaner individuals exhibit significantly higher blood flow to their belly fat than less lean individuals do. Simply meaning that as you gradually strip off more and more fat from other areas of your body and get leaner, your body will actually start redirecting more and more blood flow to your belly fat so that it can start prioritizing and using that for energy.”

Healthy foods on tableclothSource: Ella Olsson on Unsplash

Step 3

“There are a couple of things that you can do to burn belly fat faster. First, you want to ensure that you’re regularly performing abs exercises and getting stronger with them over time. So what I’d recommend is incorporating various weighted abs exercises into your weekly routine and overloading them overtime to grow them. Also, a 2017 paper has suggested that you can even potentially “spot reduce” fat from your belly. Applying this to your belly fat, you could, for example, perform an ab workout to first increase the blood flow and fat mobilization from that region and then follow that up with 30 minutes or so of low-intensity cardio to selectively burn off the fat that’s been mobilized. But at the end of the day, steps 1 and 2 need to be where you put most of your focus and effort. Because it’s been proven time and time again in the literature and my experience that by applying those 2 steps alone, your stubborn fat will eventually be mobilized and burned off for a flat belly.”

Video – How To Lose Stubborn Belly Fat In 3 Easy Steps

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Muscles of the Core and Abs

The core is a complex collection of muscles that run through your torso and back. The muscles in your core are responsible for helping you stabilize your spine. They also play an important role in movement and posture, which makes them critical for overall health and wellness.

How To Lose Stubborn Belly Fat In 3 Easy Steps – The rectus abdominis

The rectus abdominis is located at the front of the abdomen, and it runs from the pubic bone to the sternum. It helps with flexion and rotation of your spine. The rectus abdominis can be strengthened by doing crunches.

How To Lose Stubborn Belly Fat In 3 Easy Steps – The external obliques

The external obliques are the most superficial of all four core muscles. These muscles run from the lower ribs and pelvis to the vertebral column and help you rotate your torso, flex your spine, bend sideways to either side and move your torso away from midline.

When they contract they pull down on their attachment points at the lower ribs and pelvis, which in turn pulls up on their attachment points along the vertebral column. Their contraction also causes lateral flexion (side bending) of the spine as well as rotation; however, internal rotation is more difficult than external rotation because it requires adduction (pulling inwards) of both legs.

Because they attach at several different points along their length they’re able to do more than just resist extension of a spine or twist it: They can also assist with other movements such as bending sideways or rotating when needed.

How To Lose Stubborn Belly Fat In 3 Easy Steps – Your internal obliques

The internal obliques are the muscles that form the sides of your torso, and they’re particularly important for athletic performance.

These muscles are located on either side of your abdomen, along with two other pairs of muscles: external obliques (the ones you can see) and transversus abdominis (the deepest-set muscle in your core). The internal obliques stretch from just below where your ribs join to the level of your pelvis. They work to rotate or twist your torso as well as help support some movements like bending over or reaching up high. Exercises for these muscles include planks, side planks, crunches and bicycles.

How To Lose Stubborn Belly Fat In 3 Easy Steps – Serratus Anterior

Your serratus anterior is located on either side of your rib cage, at the bottom of your pectoralis major. This muscle helps to stabilize your torso and move it upward, especially when you laugh or cough.

How To Lose Stubborn Belly Fat In 3 Easy Steps – The transverse abdominis

The transverse abdominis, or TVA for short, is a deep muscle that wraps around the body like a corset. It helps to stabilize and protect the spine and pelvis by supporting them during movement. The TVA is often overlooked in strength training programs because it’s not as visible as other abdominal muscles (i.e., rectus abdominis). But working this important core muscle can improve posture and reduce low back pain.

TVA works with the diaphragm to help with breathing; when you inhale deeply, your diaphragm moves downward and outward—this action pulls up on the TVA, which causes it to contract in turn drawing in more air into your lungs for greater breathing capacity!

How To Lose Stubborn Belly Fat In 3 Easy Steps – The erector spinae

The erector spinae is a group of muscles that run along the spine, from the base of your skull to your pelvis. It’s responsible for extending and rotating the spine, as well as maintaining an upright posture. In other words, it helps you stay standing straight up! The erector spinae is made up of three separate muscles:

  • The iliocostalis lumborum runs along the sides of your lower back and pelvis; it’s responsible for extending those parts of your body.
  • The longissimus thoracis runs down most of the length of your spine; it extends from this part to each rib.
  • Lateralis spinalis lies on either side of nerve roots at each vertebral level; it extends nerves exiting through holes in vertebrae called intervertebral foramina (IVFs).

Conclusion – How To Lose Stubborn Belly Fat In 3 Easy Steps

Understanding which muscles are most important when it comes to improving your core strength and overall health is key. Not only will this knowledge allow you to work on a more focused routine that targets specific areas, but it will also help you avoid injury by taking note of any pain or discomfort during exercise. If something hurts, stop doing it!

Use these steps to burn off that stubborn belly fat!

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