SUMMARY
In todays video I will show you 4 steps to lose belly fat.
Of course theres no way to target fat-loss in just your belly, but it’s a catchy title and you will still lose body fat including the fat on your belly
Check it out and let me know what you think!
Here’s what we cover:
Now there are 4 simple steps that you can implement and follow right now, right after watching this video and hitting subscribe button. If you don’t hit that subscribe button, you will never lose your belly fat. I give you my word on that one…
Alright, these are 4 very easy steps. I’m not going to give you a specific diet plan, I’m not going to give you workout plan. Just follow these steps and you will melt away your fat.
Step 1: Simply Walk
Get outside and walk. Start walking and progress over time. Start with 5 minutes every single day.
It doesn’t matter when you do it, as long as you do it. Do it first thing in the morning, do it during lunch break, whatever is the most convenient for you.
The next day you are going to do slightly more: walk 8, 9 or 10 minutes. The next day or after 2 days: increase it again with a few more minutes. You will continue this all the way until you’re at 60 minutes. It doesn’t matter how long you it takes you to get to the 60 minutes: it may take a week or it may take 2 months. Just make the commitment to walk everyday and don’t lower the target.
You can also split your daily walks into 2 or 3 daily sessions. In the other video I talk more about this.
When you’re at 60 minutes, you can just maintain this, you can also increase the intensity, you can walk faster, walk uphill or include stairs.
Just do a little more than you did yesterday. The worst thing you can do is to go all-in 100% from the start, because you have no place left to go from there and you’re likely to burn out.
I’m saying this because I burned out too in my first few years of training. I started my weight loss phase and had the great idea to go from no cardio, to doing 30 minutes of cardio, 2 times a day, everyday, in addition to my weighttraining. And it was pretty intense cardio too, like biking and stairwalking, not just walking at a slow pace.
The first week was all fun and games. I was so motivated and full of energy. Now, the second week I talked myself out of it and said ”30 minutes of cardio, once a day, 4 times a week is PLENTY”. And the next week I quit doing cardio all together. It’s simply not sustainable if you don’t have a very serious goal like a bodybuilding competition and even then people slowly build up over the course of several weeks.
Step 2: Remove all caloric drinks and ONLY drink water.
Don’t drink soda’s, don’t drink juices, don’t drink milk or any fancy coffee from starbucks. I can make a case for coffee but it has to be black coffee without any sugar or cream.
Drinks that contain calories are not very satieting, they don’t fill up your stomach. Besides all the other health benefits you get from avoiding soda, you will take away a lot of calories that you can replace with satying foods that are high in fiber.
I’m a big believer in drinking your calories when you’re trying to gain weight and have appetite problems. But when you want to LOSE weight, you want to do the exact opposite to avoid hunger.
Step 3: Take away some carbohydrates
Step 3 is to take away some carbohydrates. And up front I want to make clear that carbs are not evil and they will not make you fat. I actually love carbs and theyre beneficial for many different reasons. But when youre trying to lose some weight: carbs is the easiest macronutient to cut back on without having too much negative impact on you. Thats when you compare it to protein and fats. Which are both essential for many metabolic functions in the human body. So cut out a few slices of bread or a cup or rice, or any other source of carbs. Don’t completely eliminate carbs but cut back slightly. Replace this with vegetables.
Step 4: Weightlifting
Step 4 is optional. I do ofcourse recommend everyone to do weightlifting but not everyone is interested in it. My priority is that you improve you body composition, health and improve your quality of life. With the first 3 steps you can easily do that and if you want to take the next step then implement weighttraining. This can be just a 30 minute session 2-times a week. That is actually a great starting point.
You only have to spend an hour a week and you will see all the benefits of weighttraining such as:
- Reducing risk of diabetes by 70%
- Reducing risk of cancer by 50% and also
- Twice as likely to recover from cancer when you do get cancer,
- Reversing ostioperosis (bone demineralisation)
- Improve joint mobility
- Less risk of heart attack and cardiovascular disease
- Increasing your metabolism allowing you to eat more without gaining weight
- Improve your energy and mood
I will make a whole video about this list by itself but the benefits are so big that it’s a no-brainer to start weighttraining. And you dont have to spend hours in the gym to see these results. You will benefit from all of these with just one hour a week total if you follow the right structured workout plan.
I have a workout plan available for that. Just message or email me at stefan@stefanlamers.com and I would love to help you out.
And that’s it!
Start to walk, remove caloric drinks, lower your carbs and introduce yourself to weightlifting when you’re ready for it.
Do these, implement these, be consistent, don’t give up on these, be subscribed to my youtube channel and you will succeed. I guarantee you that.
Check out the video and let me know what you think.
To your success!
Stefan Lamers
