Ab workout secrets for burning more belly fat and strengthening ab muscles.
What you need to think about is the difference between weight loss and fat loss. See, fat loss is what we are really after. If you’re looking to get ripped and you want your abs to show, you have to get rid of as much body fat as possible.
Weight loss however, can simply come in the form of water. The water will be replaced very quickly after you are done with your workout just by rehydrating. And you can’t out smart your body. Your body knows what is going on. Your body needs the fluids to maintain blood volume. Your body is going to tell you to drink more to help replace the lost fluids. The fact is, you won’t ever out smart your body that way.
What’s important to focus on is caloric expenditure. Are you creating as much caloric expenditure as possible so at the end of the day you have a net caloric deficit that will allow you to drop body fat when you workout consistently?
So, we need to make sure that when we are focusing on our caloric expenditure, we choose exercises that allow us to do that. So, you need to make sure you do the tough exercises. Yes, you may sweat more, but what is actually happening?
(Ab workout secrets #1 - More sweat means more fat loss)
Sweat is simply your body’s reaction to help you maintain core body temperature.
This means as you start to increase your elevated core temperature over 98.6 degrees, your body starts to release some of the fluid on the surface of your skin. As it evaporates, it helps your body cool down. That’s all that’s happening. So, sweating isn’t a requirement for fat loss. Sweating isn’t integrated into the same process as fat loss.
If you want to really start burning fat, you not only need to be consistent with what you do, but you need to really start using exercises that put you at a high caloric deficit.
Also, here’s another thought.
Just because the harder exercises are likely to have a higher caloric expenditure and increase the amount of muscles needed to do the job you’re trying to do…
...this results in increasing your core body temperature…
...and this leads to a sweat…
... and this doesn’t guarantee it’s going to happen in every case.
As a matter of fact, the fact you are dehydrated is going to make your body much more resilient to offering up more water to help bring your core temperature down. In this case, the overall effectiveness and performance of your workout is going to suffer because you are dehydrated. So, chasing the sweat isn’t always a great idea.
The Myth About Sweat - Ab Workout Secrets #1
Now, I want to talk about the fastest way to lose weight. I’m going to share with you a strategy that may work really well for you.
The key here is to focus on the important fat burning hormone called growth hormone. This hormone is made in the pituitary gland and works through the liver. So, growth hormone is your body’s main fat burning hormone. One of the things that triggers growth hormone is intermittent fasting.
The following is an important strategy to easily learn how to intermittent fast.
Step 1: 3 Meals a day for 3 days. This means just 3 meals. No grazing at night. No snacks. Just 3 meals.
Step 2: 2 Meals a day for 3 days. So, after 3 meals for 3 days, you go to 2 meals a day. You may not be hungry in the morning. If so, have your first meal at lunch then have your second meal at dinner with nothing in between. If you are hungry in the morning, you could eat in the morning then have your second meal in the late afternoon.
The key is to spread out the meals. Just make sure it’s two meals a day with no snacks in between.
(Ab Workout Secrets #2 - As growth hormone goes up, insulin goes down)
Why no snacking? Snacking raises insulin and when you increase insulin you’re going to lower growth hormone. The goal with what we are trying to do here is to spike growth hormone.
Step 3: Next, we do 1 and half meals a day. This means you do the first meal and then later you do a smaller meal. You want to have a lot of nutrients in your meals, especially greens to help flush out the fat that’s being burned.
After doing 3 days of doing 1 and half meals, you switch back to 3 meals a day. Depending how you feel, you can keep rotating between 3 meals, 2 meals, and 1 and half meals.
What we are basically doing is eating, then not eating. Eating, then not eating. You are rotating back and forth in order to induce a fat-burning effect by spiking the growth hormone. The key is also what you eat. For example, eat lots of vegetables... especially green leafy vegetables.
Intermittent Fasting...Ab Workout Secrets #3
Why vegetables? Vegetables are low carbohydrate and have a lot of nutrients (vitamins and minerals).
You also need some protein and healthy fat. The protein and fat will allow you to go longer without getting hungry. Good fats are in coconut oil, avocados, fish, nuts, etc. You can do fatty red meat as long as it’s from organic (wild or grass fed) animals. We don’t want to do low fat. Fats are also important because they work with greens especially the veggies high in fat soluble vitamins A, D, and K2.
Avoid processed foods, sugars and starches.
The key here is to increase growth hormone as you rotate your intermittent fasting as you flush out the fat with your greens. Also, exercise will help speed up the fat burning process even more. Then you also have the added benefit of putting on even more muscle due to the spike in growth hormone.