Is all of that junk food and couch time catching up with you? It’s time to start doing something about it. But you don’t have to rely on others to lead you by the hand. Follow these 6 easy steps to designing your own mega fat burning workout and learn how to get rid of lower belly fat.
Step One: Compound Your Gains
Set up an exercise circuit that is made up of compound movements such as squats, rows, presses, etc. Why compound movements? An exercise like squats engages a number of muscles at once – thighs, glutes, calves, abs and lower back, to name a few. This means that it burns more calories and increases your workout intensity over a shorter period of time. On the other hand, exercise that involve only one muscle group, such as barbell curls, don’t require as much energy. In addition, compound moves are better for building new muscle tissue, and the more muscle you have the more calories your body burns, even when you’re vegetating in front of the television.
Step Two: Go Heavy
A lot of people make the mistake of using very light weights for 15 reps or more, with the thought that more reps will help burn calories and body fat. In reality, that’s a very inefficient way to train. Muscle tissue burns fat – and the best way to build muscle is to use sets of 8 – 12 reps. The weight should be heavy enough that you’re challenged to finish the set.
Step Three: Keep It Short
You don’t need two hours in the gym every day to achieve your dream body. About 30 minutes of focused weight room exercise is all you need, coupled with 20 minutes of cardio. Rest for only as long as it takes to move between exercises in the middle of circuits. Stay focused on the task at hand and work intensely.
Step Four: Get a Minimum of Two Workouts a Week
When it comes to how to get rid of lower belly fat, you’re going to have to put forth a little effort. Two weight training and cardio workouts a weekis the minimum, three is closer to ideal. If you choose to circuit train, divide your body up into two upper body circuits and two lower body circuits, three exercises per circuit. Do both lower body circuits one day, the two upper body circuits on another day, and then start over on your next visit to the gym.
Step Five: Use Intervals for Cardio
You can get an incredible cardio workout in 20 minutes by harnessing the power of intervals. Sprint for 20 seconds every minute. Simply watch the timer and between 30 seconds and 50 seconds of every minute, crank up the machine to a sprint. For the remaining time within each minute, jog at a slower pace.
Step Six: Evaluate Your Progress Regularly
After six weeks on your self designed program, stop and evaluate your progress. If positive changes to your body weren’t taking place, stop and rethink your strategy. Don’t settle for zero progress. Change it up within the parameters outlined above and dig in for another six weeks.
Sample Circuit Routine
Upper Body Circuit One:
Seated Military Press
Dumbbell Bench Press
Close Grip Bench Press
Upper Body Circuit Two:
Bent Over Barbell Row
Seated cable Row
Pull Up
Lower Body Circuit One:
Hack Squat
Leg Press
Deadlift
Lower Body Circuit Two:
Squat
Lying Leg Curl
Standing Calf Raise
Do upper body circuits one day, lower body another. If you want to work out three days a week, go back to upper body on your next training day and continue the pattern. Run through each circuit two or three times, performing 8 – 12 reps of each exercise per circuit.
