Bodybuilding program tips on belly fat loss
The women’s flat stomach training program perfectly combines targeted strengthening and cardio to allow you to obtain optimal results and effective fat loss at the level of the abdominal strap.
Principles of training to lose belly fat
This flat stomach slimming program is specially designed for a flat stomach. With this targeted training, you will be able to increase your metabolism, the main responsible for abdominal fat, and find a flatter stomach. Belly too round, bulge above the jeans, waist too thick… How do train well to eliminate the fat mass located on the belly ” tips on belly fat loss”?
What to remember from the flat stomach program:
- Training ratio: 70% cardio / 30% strength training
- Exercises: 100% isolation
- Loads: only body weight
- Sessions: 4 sessions per week
- Training duration: maximum 50 min
bodybuilding exercises for a flat stomach
The flat stomach program is based on a mix of cardio training and weight training sessions. The majority of training should be cardiovascular to destock fat as a priority. Combined with targeted exercises, the workout is ideal for redefining the core and waistline.
Warming up
Before each session, it is important to take a few minutes to warm up the muscles and joints.
5 min of cardio (treadmill, elliptical, bike, etc.)
Cardio workout
Cardio training sessions should make up the bulk of your training to draw as much as possible from your reserves and destock effectively. You will have the choice for your free cardio sessions, depending on your preferences, to opt for running or the elliptical trainer.
The advantage is that these devices usually have the technology to measure heart rate and monitor your maximum heart rate. By having control of your FCM, you will be able to maximize fat burning ” tips on belly fat loss”.
Bodyweight isolation exercises
For your bodybuilding and muscle strengthening sessions, you will favor isolation exercises, specially targeted to refine the abdominal area.
You will work on bodyweight because if you add additional loads, you risk thickening the abs and waist, which is not the goal if you want a flat stomach.
Training Intensity
Your training cardio or strength should be based on moderate intensity. There is a large amount of localized work on the abs and waist, where you will be required to regularly reach the maximum number of repetitions.
You will have to repeat the movement until you can’t take it anymore. Over 4 series, your number of max reps will not necessarily be the same on the first and the last series because you will have already solicited the muscle.
In addition, for cardio exercises, you will have to be careful to maintain a certain percentage of your maximum heart rate to burn fat as much as possible. For maximum combustion, we generally speak of maintaining an intensity between 60 and 65% of the CMF.
Frequency
To lose belly fat, you will need to base yourself on 4 workouts per week. Thus, you will maintain a sufficient training volume during the week, to burn fat, but you will not over-stress the abdominal strap. So there’s no need to work on your abs and your waist every day.
These muscles need to recover between two sessions, and over-training this area could cause the opposite effect: water retention. So remember to keep 1 day off during the week, and 48 hours on weekends.
To know the ideal heart rate for your cardio session. Take the FCM and multiply by 60% * to 70% * = the heart rate of the zone where the body consumes the best ratio of fatty acids (fat)
- 60% for beginners
- 70% for confirmed
Women’s formula: 226 – age X 60% or 70% = cardio sweet spot to burn fat
Examples:
40-year-old beginner woman: 226 – 40 = 186 X 60% = 112 beats / minute
30-year-old woman: 226 – 30 = 196 X 70% = 137 beats / minute
How long?
Your ideal sessions will not exceed 50 minutes. For a cardio workout, 40 to 50 minutes is more than enough. In these sessions, combine both weight training and cardio, you should not exceed this period of time either.
Beyond that, your sessions risk being counterproductive since you will stress your body. It will then produce cortisol, the stress hormone responsible for fat storage.
Summary
Objective: lose belly, refine the size
Duration: 4 weeks
Supplements: program tips on belly fat loss
Session 1: Cardio
Exercises Number of sets
Cardio —— Do 15 min of moderate cardio at 60% HR
Intensity —– (maximum heart rate), 15 min of cardio
Variable —— 15 min of moderate cardio at 65% of
FCM.
Session 2: Abs / Waist + Cardio
Exercises ——-Number of sets
Crunches ——-6 x max
Leg raises ——4 x max
Plank sheathing—– 4 x to failure
Standing waist stretch—- 6 x 30 reps
Intensive cardio —- Practice 5 times 1 minute with HI
Session 3: Abs / Waist + Cardio
Exercise—– Number of sets
Twisted crunches—– 4 x max
Leg raises——4 x max
Sheathing plank——–6 x to failure
Seated bust rotation—- 6 x 100 reps
Intensive Cardio —- Practice 5 times 1 minute with HI
Session 4: Cardio
Exercises ——- —-Number of sets
Moderate cardio—-Do 40 to 50 min of cardio at 60% HR
Rest day 3 + 48h on weekends
How to choose the right foods to lose belly fat?
To lose weight foods should be avoided, and favored to increase fat burning.
Other foods promote transit. Their consumption prevents bloating and helps to find a flatter stomach.
Diet principles to lose belly fat
Do you store at the abdominal level?
Even if it is easy to know which foods to avoid, and not always easy to apply rules daily, especially which foods you prefer to eat.
As when you go on a diet, you will need to adopt a diet that promotes the destocking of fat and increases your metabolism.
Our coaches have also designed an effective diet program to lose belly fat, which will be of great help to you in parallel with an adapted training plan ” tips on belly fat loss”.
Supplements required for abdominal fat
In addition to losing weight, to help you reduce your waistline effectively, in addition to sports and a suitable diet, and use food supplements.
Allow you to destock more quickly and increase the burning of fat. Using a very powerful thermogenic fat burner (Redburn Ladies) combined with a carnitine formula, you target localized fat in the waist to deflate quickly and feel more comfortable in your clothes.
Once the abdominal fat has been eliminated, you can continue your momentum by choosing the following programs: