Thread by @amerix

So,

You've been struggling to lose that annoying belly fat?

You've been doing hundreds of sit-ups and crunches?

Here is some bad news:

YOU WILL NEVER SHRED THAT BELLY FAT until you lose entire body fats.

1. Eat right.

2. Lift weights.

3. Rest & Sleep for 7 hrs.

Thread.

First, you should understand that you can never achieve anything by focusing ONLY on having a flat belly.

Your belly was the first to accumulate fats therefore it will be the last to drop them.

You must therefore focus on losing body fats not spot reduction of belly fats.

Also,

You should take this as a lifestyle. This is a lifetime process.

There is no shortcut or magic to fat loss.

You must put in the hours, the sweat, the blood and tears.

1. Eat right

A good nutrition will do 70% of the work. The role of a healthy diet is to

1. Lower your insulin levels

2. Raise insulin resistance

3. Raise Growth hormone.

These hormonal changes lead to proper metabolism that will burn your fats.

If you are struggling with fat, your diet plan should promote proper metabolic activity. The best plans are

1. Ketogenic diet.

2. Intermittent Fasting.

I prefer IF.

Eliminate intake of simple carbohydrates then add this with IF. Your results will begin showing after 5 weeks.

2. LIFT WEIGHTS

This has brought a lot of debate on my timeline but I stick with physiology.

Lifting weights will

1. Raise your Growth hormone

2. Lower your cortisol hormone

3.Raise Testosterone in men.

You will burn more fats by working on your muscle growth.

There are 6 important COMPOUND workouts that are necessary for fat loss. (The rest are unnecessary)

1. Squats

2. Deadlifts

3. Bench Press

4. Bent Over rows

5. Shoulder press

SQUATS are mandatory every time you workout. Pick 2 &3 for day 1, 4&5 for day 2.

See fats drop.

3. REST and SLEEP

Workout for 4 days, rest for 3 days.

Workout days :

Mon, Wed, Fri, Sun.

Rest on Tue, Thurs, Sat. ALTERNATE the following week.

Always rest to allow your body recover. Choose 2 days of your rest days to do light cardio (Swimming, Running, cycling)

SLEEP

This is the biggest fat loss engine.

Sleep for AT LEAST 7 hours.

Sleeping lowers cortisol hormone and raises growth hormone. This ensures your muscles continuously burn fats for 48 hours after training.

Weight lifting is beneficial to aerobic exercises if your goal is to lose fats because your muscles continue to burn fats 48 hours later.

You'll realize that I skipped the crunches and sit - ups because they are not necessary.

They'll mess your lower back and strain your spine.

Concentrate on COMPOUND WORK OUTS.

You can add

1. Walking Lunges with weights (Dumb bells or barbell)

2. Jump squats

3. Planks

4. Dips.

These will ensure the growth of your core muscles.

That's all I had.

Thanks for reading.

Raise insulin sensitivity*