If you’re wondering how to lose lower belly fat, then this article will show you how…
Lower belly fat is (as you’ve noticed) one of the hardest places on your body to burn fat. At least on men… with women it’s usually their lower body (legs) that is the number one hardest place to get lean with stubborn lower belly fat being the second hardest.
None the less, you CAN get your lower stomach area lean! The bad news is it takes TIME. If you’re around 10% body fat for men (or 16-19% for women) you’re probably pretty lean, now it’s just getting that last bit of stubborn fat to burn away.
Again, it takes time. But it can be done (heck I’m still working on mine). But here’s some tips to help you.
1. Keep Up The Whole Body Strength Training
The worse thing you can do is to think “I need to do a lot of ab work!” to get this area lean. That’s not going to work. You need to burn fat off your whole body, and to do that you need all the benefits of full body strength training which will keep your body in a more “anabolic” state.
Of course, my article on strength training will get you started…
2. Do Interval Training For Cardio
If you’re a regular reader, then you’ll know I recommend interval training to burn the most fat. And you can do this on the other 2 days you’re not doing strength training.
Or if you have good recovery abilities (or are an advance trainee) you could even do the shorter interval routines (short but intense, like the tabata protocol) right after your strength training — provided your total workout time isn’t going much over an hour at this point.
Again, my article on interval training will help you get started in this area…
3. After Both – THEN Do Aerobic Cardio
Aerobics targets fat cells as the primary source of fuel. If ALL you’re doing is aerobics then your body will actually think “I should start making more fat to give myself some fuel for all these hour long aerobic sessions!”…
So when is aerobics valuable? Right after the interval or strength training when the glycogen is depleted in your muscles… the high intensity intervals have “released” fatty goodness into your bloodstream (after about 5 minutes of rest after interval training)… THEN you should do some aerobic training.
Read my article on the only two times to do aerobic training for more info on this…
4. Diet – You Can’t Outwork The Dinner Table
No matter how much working out you do, you’re not going to get that EXTRA lean look if you don’t get your diet in check.
You can get to about 10% BF all year round just by eating clean and doing the other stuff I mentioned here… but to burn that last bit of stubborn fat… may require some actual dieting.
I personally LOVE intermittent fasting for fat loss and general body composition. The “eat six meals a day to stoke your metabolism” is a total myth, and intermittent fasting can help you get lean. Check out the warrior diet by Ori Holfmekler for more information.
I hope these tips show you how to lose lower belly fat.
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The “eat six meals a day to stoke your metabolism” is a total myth
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Sorry, but that method has worked for many many people. Yep, the Warrior Diet works as well, but saying that no other diets can get you that lean is simply ludicrous. Go to t-nation.com forums and see how many bodybuilders there have gotten very lean on many other diets that consist of 6 meals per day.
@ Edwin: You’re correct that people have gotten lean eating six meals a day.
But that doesn’t change the fact that the statement EVERYONE makes which is “it stokes your metabolism” or somehow “speeds” it up is a complete and total MYTH.
It’s not true. Meal frequency has no effect on metabolism. Period.