Losing belly fat can be stressful.Body recomposition refers to the process of changing the ratio of fat mass to lean mass — that is, losing body fat and gaining muscle mass. The goal of body recomposition is to lose fat and gain muscle simultaneously, unlike the traditional approach of bulking and cutting in which you intentionally put on a lot of weight first (muscle and fat) and then go through an intense calorie deficit to lose the fat and reveal the muscle underneath. In principle a clear distinction needs to be drawn when it comes to loosing fat. People often talk about wanting to lose weight, but in most cases that’s not really what they mean they usually want to lose fat.
The following guidelines will assist in losing most if not all that belly fats and gain some six pack muscles.
First and foremost switch from bodybuilding to strength training, especially if you’re still using body-part splits, incorporate more strength training exercises into your routine that simultaneously target several muscle groups like squats, deadlifts, barbell rows, and presses. The result is you’ll burn more calories than before as you put a larger stress on your muscular system eventually, you’ll create a higher metabolic effect after you finish your workout. When done properly, one is able to elevate his testosterone levels because heavy strength exercises put a massive stimulus on his hormonal system.
Secondly eating carbs on workout days is another great way for fat loss. Carbs give your body the fuel it needs to repeatedly blast your muscles in the gym with heavy weights, without it, an individual will get weak and run out of energy. By eating carbs on workout days only, an individual ensures that the body only uses those macronutrients for muscle growth, recovery, and fuel storage in the form of muscle and liver glycogen.
Carbs also enhance the fat loss by spiking leptin levels—as an individual body continue a caloric deficit, your body’s leptin levels drop to fight against perceived starvation. This, unfortunately, stalls the body fat loss and maintains that last bit of belly fat. By eating carbs during a diet called refeeds, will re-elevate the body leptin and restart belly fat loss.
Switch to Branched chain amino acids as another rare and great way to get the benefits of protein shakes without the calories. The amino acids also accelerate your fat loss and prevent muscle loss during calorie restriction—a study in the International Journal of Sports Medicine found that Branched chain amino acids helped competitive wrestlers drop 17 percent body fat while keeping a high level of performance. In our case by drinking BCAAs at pre- and post-workout helps the body generate more energy that will be burned during the training session and a quicker switch from a catabolic (muscle-burning) to anabolic state (muscle-building) after you leave the gym.
Lastly drink more water, water will simply assist to increase the body fat loss. A study from The Journal of Clinical Endocrinology and Metabolism found that drinking two cups of cold water increased metabolism by 30 percent within 30 to 40 minutes of consumption. Two litres of water per day was also shown to boost energy expenditure by almost 100 extra calories.
Thus, start with a tall glass of water after you wake up—in the morning, reason being the body is already dehydrated because you haven’t drunk liquids in over eight hours. Even just a 1% loss of your bodyweight in water will hurt your physical performance. Also, your fat loss will stall as your bodily functions slow down to conserve fluids.
Fat loss ultimately comes down to your calorie maintenance. To lose fat, you must eat fewer calories than you burn. Cardiovascular exercise, or combined cardio and resistance exercise, alongside a healthy diet still stands as the best technique for fat loss there’s just no way around the science. Losing fat in a safe, sustainable way also means having realistic goals and not depriving your body of the nutrients it needs — disordered eating habits are never worth the risk.