Featured story May 27, 2014
As a Personal Trainer and Nutritionist the most popular question I'm always asked is, "How do I get rid of my stubborn belly fat?!"
Whenever summer is approaching everyone wants that six-pack look for the beach and this article is going to explain to you how to get there fast, efficiently and healthily! I too was once in your shoes and the methods discussed below are how I dropped my body fat to reveal my six-pack!
Before qualifying, before discovering Scott Herman and before my abs were on show my goal was the "six-pack" look. I naturally had an ectomorph body type so I was always quite skinny. But I still had that layer of unwanted fat blocking my abs from view!
I'd literally eat whatever I want thinking it was ok because I was still skinny. My week consisted of training three to four times in the gym, going for two - three runs a week in the evening and trying to get in at least fifty sit-ups each day.
Sit-ups are what gets you the abs right?!
Well as most of you are now probably realizing, I was very uneducated regarding fitness and after two years of training like this with very little results, I realized I needed to completely change my approach This was when I started to look for workouts on YouTube and thank god I discovered the man, the legend, SCOTT HERMAN!
The first thing I really noticed about Scott was his abs! I thought,
“Wow this guy must know some Secret!”
Scott's enthusiasm towards fitness greatly inspired me and for the next two weeks all I did was watch Scott's YouTube videos taking lots of notes and putting them into practice in the gym!
This was when changes started to happen! I was so impressed with how following Scott’s advice started to have a physical change on my body that I wanted to know more, so started to study the anatomy!
I enrolled myself into a personal training course and to cut a long story short that is how I got my start as a certified Personal Trainer!
After obtaining my certification I watched Scott's videos in a whole new light! I understood his principle and everything Scott was teaching was exactly how I was taught on my course.
Now that I understood exercise and nutrition, it was time to finally put together a diet and exercise plan!
Six weeks later my layer of fat gone and I was starting to see some serious muscle definition!
How Did I Do It?
What worked best for me was training abs three times a week after my gym routine but then hitting one session a week really hard on Friday!
Keep in mind that you cannot spot reduce belly fat by performing crunches. But if you want to improve your abdominal muscles you need to train them like you would any other muscle on your body.
Sunday, Tuesday & Wednesday (After My Muscle Split Workout):
Now Onto Nutrition!
This is without doubt the most important part. In my opinion, your results will come from 90% diet and 10% exercise!
The first myth you need to extinguish is that you need to drastically cut calories to lose weight. Granted you need to be in a “calorie deficient” to burn fat, however not eating enough will cause your body to store fat. But how do you determine roughly how many calories you need a day?
There are several ways to figure this out. You can use the simple calculation below:
Body weight in LBS x 15 = Daily Calories
Each method will give you a great starting point for your daily calorie requirement. It will then be up to you to monitor your progress and make changes if needed.
This number of calories then needs to be divided into your meals throughout the day! For me personally I was eating every three hours and having five meals a day, but meal timing is at your discretion. You can choose to eat one meal a day or seven meals a day, just as long as you consume the required calories, protein, carbs and fat to reach your goal.
I utilized the first method to determine my calories and from there it was time to figure out my macro ratios (protein, carbs and fat).
Do not think that you need to stick to a low to zero carb diet to lose weight either. Diets like this are a “quick fix” for weight loss but not healthy long term! You definitely will want to monitor your carb intake, but what works best is to cycle your carbs.
For example, I gave myself a 4 day cycle for my carbs and my macros were calculated accordingly.
If you keep a schedule like this your body will learn how to utilize your stored fats for energy on your low carbs days. Your body will also lean to replenish your muscles / glycogen levels on your medium and high days giving your body an energy boost ready to start again on the low carb days!
Another important factor to keep in mind is that you need to be eating meals consisting of CLEAN foods! You know what I mean by clean, no junk!
I was mainly eating brown rice, oats, brown pasta and sweet potato for my carbs. Red meat, fish, chicken, turkey and shakes for protein and avocado pears, eggs, oils and nuts for my fats!
It is also essential to make sure your water intake is high! I was consuming between three to four litres a day.
Adding Cardio To Your Routine!
The last thing I needed to approach in my workouts was cardio! Whenever we think cardio, we think of running at a fast pace on the treadmill. But what I learned was that running requires too much energy and will cause your body use it's easiest to burn fuel (carbs) for instant energy!
To efficiently lose weight you need to learn how to tap into your fats for fuel. I personally found the best way to do this for my body was LISS (Low Intensity Steady State) training and I was able to do this in the form of power-walking! It's essential that each cardio session lasts for 30 minutes minimum to give your body at least a 15 minute period of burning fat!
The ideal zone to be in for fat burning is 60% of your maximum heart rate (MHR). Your maximum heart rate is calculated by 220 MINUS your AGE. To maximize my results, I performed LISS training three to five times a week!
Now you all know my secret to losing weight to have your six-pack ready for summer, use it well Nation!
My Final Note
I can’t guarantee that you will have six-pack abs in six weeks like me. I was fortunate enough to already be at a low body fat percentage. However, if you apply these methods to your current workout routine, you will see results and in time you will have the six-pack you always dreamed of!
Consistency is key and I know you can do it!