If you want to get rid of excess bodyfat that you have right now the only way to do so and sustain it for life is to have 3 major components in your program. Marketers will tell you otherwise, but you need a good resistance training plan to build muscle, a cardiovascular part to lose fat, and a solid diet program. We can’t get around this fact. If a program is being sold and does not have these three things in some way or another it’s a waste of money. Some programs, like the most popular and best ones will have resistance training and cardio training in the same workout by doing high intense resistance training and circuit training.
The majority of people who try to lose fat around their belly specifically will try to do thousands of crunches, or sit-ups in hopes of burning belly fat. Many of them will at the same time starve themselves in hopes of losing that weight… big mistake and I’ll tell you why.
In reality, you should be doing 2-3 times of resistance training per week in order to build more metabolically expensive muscle tissue. The more you have the better. A good example is bodyweight training circuits or super-sets… Another is the classic bodybuilding split with the intention of building muscle and not lose fat. Either way is fine, as long as you do additional cardio with your muslcebuilding program.
Diet programs and fads are my greatest pet peeves. I hate the fact that they can promise you 1-2 lbs of weight loss a week without exercise. That’s dangerous! You are losing muscle and water, and some fat. Then when you get off the diet you gain it all back and more because now your body is less metabolically active than it was before (less muscle).
A raised metabolism is essential for fat loss and the only good way to achieve this is through intense workouts. An intense workout as short as 4-8 minutes can yield bigger benefit than 60 minutes of cardio becuase of the afterburn or EPOC effect. Get off the treadmill and start doing short demanding workouts!
So my tip to you is to find a fat loss program that works both your diet and your exercise. It should never be only a diet, trust me, once you get on a “real program” and follow it you’ll find amazing success in just 12-16 weeks.
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