So let's get past all of the scams and gimmicks and get right down to the hard science and reality behind what techniques and strategies really do help you to lose your stubborn belly fat and keep it off for life! I'm sure you know by now if you've read any reputable fitness publications over the last decade that spot-reduction DOES NOT occur. Now don't get me wrong, a certain amount of abdominals exercises are great and they do help to strengthen your core and help you maintain a healthy back.
Now that is one of the REAL secrets for ridding yourself of that sloppy belly fat for good. 2) The second important principle to rid yourself of that flabby belly revolves around your nutrition.
I could go into all kinds of details, but essentially you are messing up processes related to your hormonal balance in your body, the muscle glycogen process, insulin, blood sugar, etc., and this stops your fat loss dead in its tracks! It's important to stop falling for the fad diet gimmicks, and understand that as humans, we are meant to eat a balanced diet full of a diverse array of foods from healthy natural sources of carbohydrates, proteins, AND fats. I could go on and on with dozens more strategies for losing your belly fat fast, the natural way, but this article can only be so long, so see below to download a free report detailing some of my best fat-loss strategies for helping you to flatten that belly and uncover those hidden abdominals of yours. Welcome to the Science of Sport where we bring you the second, third, and fourth level of analysis you will not find anywhere else. Be it doping in sport, hot topics like Caster Semenya or Oscar Pistorius, or the dehydration myth, we try to translate the science behind sports and sports performance. Then, as exercise intensity rises even more, the contribution from fat declines, so that by the time you’re exercising vigorously, between 80 and 90% of the energy comes from CHO, and only about 15% from fat.
The moral of the story, which is shown further in the graph below, is that if your objective is to maximize fat burning, low intensity is not necessarily the best option.  Rather, moderate intensity burns more fat per hour, before a decline in fat use as the intensity rises beyond about 60%. So, what this means is that if your goal is maximum fat use, then lower intensities may mean a greater relative contribution, but it is moderate intensity that gives you greater fat use per unit time.
The next point, before we get too carried away, is that the actual differences are pretty small.  Not to discourage you too much, because exercise is vital for weight management and health, but one rule of thumb is that you can estimate total energy use during running by saying that you burn 1 kcal per kilometer per kilogram. Next time, we’ll look a little more at energy use during exercise and the role of diet. The views expressed on this site are not those of the University of Cape Town (UCT), the Sports Science Institute of SA (SSISA), The Vitality Group, or Discovery Holdings.
Press your heels together, press your lower back into the mat and lower your legs down and back up.
For those of you doing the #JanYOUary calendar with me, yes you can do the 30 Day Flat Abs Challenge alongside the regular calendar or the beginner’s calendar.


Oh and don’t forget to write down everything you do in your 2015 Blogilates Fit Planner!
Those extra glasses of water, is that in addition to what you normally drink or what you should drink in a day?
Ok blonde question the blue numbers on each square are they the day number or the rep number? I am doing the beginner calendar with this challenge and I already feel stronger, I am only on day 4!
I completed this challenge 2 months ago and it was great because my lower belly pooch disappeared and I had really flat abs. Also, keep in mind that you cannot spot reduce, so if you lose fat you will lose fat everywhere. I hope you've been insulted by all of these fraudulent marketers and the gimmicks and scams that they are pushing down your throat by trying to get you to believe that a belly-fat reduction miracle is possible overnight. In order to stimulate fat-loss from your stomach, you need to stop wasting so much of your time doing all kinds of abdominal exercises and hundreds of reps of crunches, leg lifts, and torso twists in the hopes of "spot-reducing" your belly and love handles.
But the fact is that direct abs exercises should only be a small portion of your workout routines.
Focusing on big multi-joint exercises for the largest portions of your body greatly increases your metabolic rate both during the workout, and for 24-48 hours after the workout. Well, get your butt under a barbell and do some squats, do some deadlifts, some lunges, step-ups, some back and chest work.
The first thing you need to realize is that "diets" only work against your body in your effort to lose the stomach fat. This gives your body all of the macro-nutrients as well as all of the vitamins, minerals, antioxidants, and enzymes that your body needs to run as a well-oiled fat-burning machine!
The reasons for these shifts, incidentally, include increased sympathetic response to exercise, activation of different muscles as intensity increases, local regulation of metabolism in the muscle, and also the exponential nature of physiological responses to an increase in intensity.  That’s a post of its own! To complete the challenge, all you have to do is check mark the moves after you complete them each day.
I wanted to create something that was simple enough to do and squeeze into your day. I know that sometimes doing the monthly workout calendars can be intimidating and requires time and major commitment. It’s your own fit journey and you should take credit for everything you do to get you to where you want.
Lets say, you should drink 2 L water a day, do you have to drink on day one 2 L + 1 glass of water?


I want to try tthis but i have a question: would it be okay if i do this challenge by itself or should i add another challenge to it?
And if you can, try not to blame yourself, I used to do that ad I felt awful, I try to just accept myself now. The app also takes uouronfo like weight height n again to determine hiw many calories yiu need per day. But if you didn’t want to do the whole challenge, I think it would be enough to just keep up a bit of exercise, to keep everything the same. But if you didn’t want to do the whole challenge, I think it would be enough to just keep up a bit of exercise, to keep everything the same. Am I suposed to be doing heaps of other excersise on top of this and eating very healthy for it to work? The majority of your time should be spent focusing on multi-joint exercises that work the largest muscle groups of the body like the legs, chest, and back. You see, if you follow any of these fad diets like low-carb, or low-fat, or the grapefruit diet, the soup diet, or anything else that restricts 1 or more of the macro-nutrients (protein, carbs, and fat), most of the time you will actually lose lean muscle and lower your metabolic rate.
I'm sure you see TONS of commercials and ads making all kinds of miracle claims that you can lose your belly fat overnight with their magic pill or wildly-hyped snake-oil supplement. Unfortunately, even though most people by now do understand this (or at least they should), they still spend WAY too much of their training time trying to target the stomach with tons of abs exercises.
You simply don't get this type of metabolic and hormonal response by wasting most of your time with "abs-pumping" exercises.
I living with a host family but I find it hardand a bit unkind to reject their food, but its not a 100% healthy. How about all of the bogus infomercial gadgets out there claiming you can reduce your belly fat in a matter of days just by strapping some worthless "ab-belt" around your waist, or sizzle away the stomach fat by using their patented "ab-roller-rocker" do-hicky. That means no 5-minute rest periods between sets while you flap your gums with half of the people at the gym. Anybody who tells you that you can do it while sitting on your couch watching TV with some "ab-belt" strapped to you, or doing only 2-minutes of crunching with your "ab-rocker-roller" is flat out lying to you!



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