How long does it take to lose belly fat and get perfect abs?
Website design By BotEap.comHow long does it take to lose belly fat and have a well defined stomach? The answer depends on a couple of factors. Today we are going to talk about 4 main factors that will influence your ability to lose weight and lose it quickly.
Website design By BotEap.com1) Your body type, which will be highly influenced by genetics.
2) Fat cells
3) diet
4) Exercise Website design By BotEap.comThere are three main classifications of body types: ectomorphs, mesomorphs, and endomorphs. Ectomorphs tend to be naturally slim and have high energy levels. They never really have a problem losing weight. I’m more of an ectomorph. It’s hard for me to gain weight and it’s hard for me to gain muscle. It’s easy for me to lose weight, especially if I skip meals. Ectomorphs are, well, ectomorph! Website design By BotEap.comMesomorphs are your 100-meter sprinters, your Arnold Schwarzenegger. They have a high metabolism like ectomorphs, but it is easier for them to gain muscle mass. Website design By BotEap.comGaining weight is very easy and gaining muscle is very easy for mesomorphs, which means that losing weight is also very easy for them because they have a lot of muscle, which means they have a higher basal metabolic rate and burn more calories. It is easier for mesomorphs to gain muscle definition. Website design By BotEap.comEndomorphs have the shorter end of the stick when it comes to losing fat. I’ll be honest with you, if you’re a little rounder, find it easy to keep the weight off, and have a harder time losing it, it’s not going to be an easy path to muscle definition. Website design By BotEap.comThere could be an association with low thyroid function that lowers your metabolism, compounding the problem. If you are an endomorph, pay special attention to all these lessons. Website design By BotEap.comIt is important to realize that depending on the type of body you exhibit most dominant (and we are not one or the other, but a combination of all three), if you are more of an endomorph, it is going to take a lot more work. and diligence than someone who is more ectomorphic or mesomorphic to lose fat and see more definition. Website design By BotEap.comYou can see my muscles without problem. If I want to lose fat, it doesn’t take time, but if you ask me to put a couple inches on my biceps, then we’re talking about me being in the gym 24/7 doing serious workouts. It would take a lot of work. The same goes for an endomorph. Website design By BotEap.comIf you want to lose weight as an endomorph, it is going to take a lot of work because you are working against the nature of your body to some degree. But it can be done and millions of people are doing it right now. So if you’re in that category, keep your head up and I know you can do it. In these lessons we will show you how it can be done. Website design By BotEap.comWhen it comes to getting where you want to go in terms of muscle definition, it will depend a lot on where you are at the moment. In the second lesson we talked about fat cells and fat cell receptors. Website design By BotEap.comToday I want to talk about fat cells themselves. Fat cells are known as adipocytes. They hold onto fat as stored energy. Certain receptors on fat cells allow hormones to influence them, such as hormone-sensitive lipase, and break down fat into fatty acids that are extracted from the body through the blood and used for energy. Website design By BotEap.comI think it was in 2007 that researchers discovered the adipose gene. This is a gene that determines the composition of fat cells. Generally, an adult has around 30 billion fat cells. The common thought used to be that you were born with a certain number of fat cells, but this might not be the case. Website design By BotEap.comIn general, if you are at a healthy adult weight, you acquired all of your fat cells before you hit puberty. Puberty is the closing window for any new fat cell development. If you are a fairly thin adult, you will have the same number of fat cells throughout your life. Website design By BotEap.comNow, if you gain excess weight even as an adult, new research shows that these fat cells can grow up to 4 times and begin to multiply. That is a very scary concept. Instead of having 30 billion fat cells, if you gain excess weight, you may have 40 or 50 billion or more fat cells in your body. Website design By BotEap.comThis is just another reason to lead an active lifestyle and stay fit and healthy. You don’t need more fat cells. Fat cells work like a balloon. If you fill a balloon with water, it will expand and as soon as you release it, the balloon will shrink back to its very small size. Website design By BotEap.comWhen you lose weight, your fat cells shrink. Fat cells don’t go away, but they can multiply, so be careful with that. You don’t want more fat cells, so the key is to decrease fat stores by using fat for energy purposes. Website design By BotEap.comThis is why exercise is so important. Website design By BotEap.comOne thing you should know about fat is that it stores acid in the body. This is why alkalinity is so important in the diet. If your fat cells are holding a lot of acid, it will be very difficult for your body to get rid of fat stores because they need to be there to hold the acid. But that’s a topic for another day. Website design By BotEap.comIf you are an ectomorph, chances are you have been able to get away with eating whatever you want during your life. You may be able to eat fast food every day and not gain weight, but the problem is that you can be fit without being healthy. Website design By BotEap.comIf you are eating junk food, you are not doing your body any good on the inside. You may not show any physical weight gain, but to be healthy and fit you need to eat the right nutrients. Trust me, you will look and feel much, much better than you feel right now if you start eating whole foods. Website design By BotEap.comAs an endomorph, you have to be very strict and diligent about your diet. As you probably know, if you have the wrong foods in your diet, like refined carbohydrates, for example, you will tend to retain water and gain weight easily. Website design By BotEap.comHopefully you are listening to your body enough so that you can relate the foods you eat to how you feel. It is important to have that body awareness. If you have no idea how food affects the way you feel, now is a great time to start making those connections between food and mood. Website design By BotEap.comAs an endomorph who wants to lose belly fat and really start to see some definition, you need to pay attention to your diet. You need to make sure that you are in that caloric deficit we talked about earlier. Website design By BotEap.comYou need to make sure that you are eating nutrient dense foods and you should stay away from strictly carbohydrate and nutrient-free foods such as chocolate bars, cakes, refined bread, soda, etc. Eat lots of vegetables. Vegetables are very rich in nutrients and act by burning calories due to their thermal effect. Website design By BotEap.comThey are high in fiber, which means your body has to spend a lot of time digesting them, which means your body burns calories doing so. Website design By BotEap.comMesomorphs can eat more or less like ectomorphs, but that doesn’t mean they should eat! In general, everyone should stay away from refined carbohydrates. Even if something is made with 100% whole wheat, it is not good. Website design By BotEap.comStick to pseudograins like amaranth, quinoa, millet, spelled, etc. Those grains are easier for your body to digest. Wheat is very difficult for your body to digest, and many people have trouble digesting wheat, which can lead to bloating. Website design By BotEap.comOne of the reasons it is difficult to have a flat stomach is food sensitivity. If you eliminate the foods that you are sensitive to, it will be easier for you to see a flat stomach. Website design By BotEap.comWhether or not you get that flat stomach depends a lot on where you are with your diet. If you are an endomorph, again, you have to work a little harder and be more diligent than an ectomorph or a mesomorph. Website design By BotEap.comIf you are a man with less than 10% body fat, you should see muscle definition. If you are a woman, any body fat percentage below your mid-teens should show muscle definition. You don’t want to drop your body fat percentage too low. It is important to have a certain amount for energy purposes. Website design By BotEap.comLet’s talk about exercise. If you are an endomorph, you will want to spend more time doing cardio in addition to strength training. Your body requires more effort if you are looking to burn fat. Endomorphs are looking for 3-4 cardio sessions per week and a minimum of 3 strength training workouts per week. Website design By BotEap.comThe goal of your workouts should be intensity. Your workouts should not last more than an hour at high intensity. If you’re an ectomorph, you don’t need to go crazy with cardio because you’re already pretty skinny. Website design By BotEap.comThe tricky thing for ectomorphs is building muscle, so spend more time doing full-body strength training to build a bit of size and maintain your lean muscle mass. If you’re going to be doing cardio, which you should be doing, keep it short and intense and stick to intervals. I’d say 20 minutes three times a week is fine. Website design By BotEap.comMesomorphs have a bit of freedom because they are naturally blessed. Mesomorphs must incorporate cardiovascular and strength training in one form or another. Website design By BotEap.comI wish I could tell you exactly how long it will take. I wish I could tell you that if you follow my advice, you will see results in exactly 7 days, but it doesn’t work like that. Website design By BotEap.comAnyone who makes those ridiculous claims is someone you should run from. A given program will not produce the same results for two different people. We are all unique. Website design By BotEap.comThe way you respond to your food intake and exercise will be very different from someone else’s. There are many factors involved. With exercise, there is the intensity, how long you are training, which muscle groups you target, etc. There are all kinds of variables. Website design By BotEap.comThe goal is to maintain that long-term vision of what you want to achieve and be committed to achieving it. Keep in mind, as we mentioned in previous lessons, that it will take time. Website design By BotEap.comFrom a general fat loss perspective, 1-2 pounds of fat loss per week is healthy. During the week, you must create a 7,000 calorie deficit to lose 2 pounds. It is not easy, but it can be done. Website design By BotEap.comStay engaged no matter what. And don’t trust the scale. Website design By BotEap.comPay attention to how your clothes fit. Some people may not notice a difference on the scale, but they do notice a decrease in body fat percentage in the mirror and on clothing. That is the true mark of improving your health and fitness.
2) Fat cells
3) diet
4) Exercise Website design By BotEap.comThere are three main classifications of body types: ectomorphs, mesomorphs, and endomorphs. Ectomorphs tend to be naturally slim and have high energy levels. They never really have a problem losing weight. I’m more of an ectomorph. It’s hard for me to gain weight and it’s hard for me to gain muscle. It’s easy for me to lose weight, especially if I skip meals. Ectomorphs are, well, ectomorph! Website design By BotEap.comMesomorphs are your 100-meter sprinters, your Arnold Schwarzenegger. They have a high metabolism like ectomorphs, but it is easier for them to gain muscle mass. Website design By BotEap.comGaining weight is very easy and gaining muscle is very easy for mesomorphs, which means that losing weight is also very easy for them because they have a lot of muscle, which means they have a higher basal metabolic rate and burn more calories. It is easier for mesomorphs to gain muscle definition. Website design By BotEap.comEndomorphs have the shorter end of the stick when it comes to losing fat. I’ll be honest with you, if you’re a little rounder, find it easy to keep the weight off, and have a harder time losing it, it’s not going to be an easy path to muscle definition. Website design By BotEap.comThere could be an association with low thyroid function that lowers your metabolism, compounding the problem. If you are an endomorph, pay special attention to all these lessons. Website design By BotEap.comIt is important to realize that depending on the type of body you exhibit most dominant (and we are not one or the other, but a combination of all three), if you are more of an endomorph, it is going to take a lot more work. and diligence than someone who is more ectomorphic or mesomorphic to lose fat and see more definition. Website design By BotEap.comYou can see my muscles without problem. If I want to lose fat, it doesn’t take time, but if you ask me to put a couple inches on my biceps, then we’re talking about me being in the gym 24/7 doing serious workouts. It would take a lot of work. The same goes for an endomorph. Website design By BotEap.comIf you want to lose weight as an endomorph, it is going to take a lot of work because you are working against the nature of your body to some degree. But it can be done and millions of people are doing it right now. So if you’re in that category, keep your head up and I know you can do it. In these lessons we will show you how it can be done. Website design By BotEap.comWhen it comes to getting where you want to go in terms of muscle definition, it will depend a lot on where you are at the moment. In the second lesson we talked about fat cells and fat cell receptors. Website design By BotEap.comToday I want to talk about fat cells themselves. Fat cells are known as adipocytes. They hold onto fat as stored energy. Certain receptors on fat cells allow hormones to influence them, such as hormone-sensitive lipase, and break down fat into fatty acids that are extracted from the body through the blood and used for energy. Website design By BotEap.comI think it was in 2007 that researchers discovered the adipose gene. This is a gene that determines the composition of fat cells. Generally, an adult has around 30 billion fat cells. The common thought used to be that you were born with a certain number of fat cells, but this might not be the case. Website design By BotEap.comIn general, if you are at a healthy adult weight, you acquired all of your fat cells before you hit puberty. Puberty is the closing window for any new fat cell development. If you are a fairly thin adult, you will have the same number of fat cells throughout your life. Website design By BotEap.comNow, if you gain excess weight even as an adult, new research shows that these fat cells can grow up to 4 times and begin to multiply. That is a very scary concept. Instead of having 30 billion fat cells, if you gain excess weight, you may have 40 or 50 billion or more fat cells in your body. Website design By BotEap.comThis is just another reason to lead an active lifestyle and stay fit and healthy. You don’t need more fat cells. Fat cells work like a balloon. If you fill a balloon with water, it will expand and as soon as you release it, the balloon will shrink back to its very small size. Website design By BotEap.comWhen you lose weight, your fat cells shrink. Fat cells don’t go away, but they can multiply, so be careful with that. You don’t want more fat cells, so the key is to decrease fat stores by using fat for energy purposes. Website design By BotEap.comThis is why exercise is so important. Website design By BotEap.comOne thing you should know about fat is that it stores acid in the body. This is why alkalinity is so important in the diet. If your fat cells are holding a lot of acid, it will be very difficult for your body to get rid of fat stores because they need to be there to hold the acid. But that’s a topic for another day. Website design By BotEap.comIf you are an ectomorph, chances are you have been able to get away with eating whatever you want during your life. You may be able to eat fast food every day and not gain weight, but the problem is that you can be fit without being healthy. Website design By BotEap.comIf you are eating junk food, you are not doing your body any good on the inside. You may not show any physical weight gain, but to be healthy and fit you need to eat the right nutrients. Trust me, you will look and feel much, much better than you feel right now if you start eating whole foods. Website design By BotEap.comAs an endomorph, you have to be very strict and diligent about your diet. As you probably know, if you have the wrong foods in your diet, like refined carbohydrates, for example, you will tend to retain water and gain weight easily. Website design By BotEap.comHopefully you are listening to your body enough so that you can relate the foods you eat to how you feel. It is important to have that body awareness. If you have no idea how food affects the way you feel, now is a great time to start making those connections between food and mood. Website design By BotEap.comAs an endomorph who wants to lose belly fat and really start to see some definition, you need to pay attention to your diet. You need to make sure that you are in that caloric deficit we talked about earlier. Website design By BotEap.comYou need to make sure that you are eating nutrient dense foods and you should stay away from strictly carbohydrate and nutrient-free foods such as chocolate bars, cakes, refined bread, soda, etc. Eat lots of vegetables. Vegetables are very rich in nutrients and act by burning calories due to their thermal effect. Website design By BotEap.comThey are high in fiber, which means your body has to spend a lot of time digesting them, which means your body burns calories doing so. Website design By BotEap.comMesomorphs can eat more or less like ectomorphs, but that doesn’t mean they should eat! In general, everyone should stay away from refined carbohydrates. Even if something is made with 100% whole wheat, it is not good. Website design By BotEap.comStick to pseudograins like amaranth, quinoa, millet, spelled, etc. Those grains are easier for your body to digest. Wheat is very difficult for your body to digest, and many people have trouble digesting wheat, which can lead to bloating. Website design By BotEap.comOne of the reasons it is difficult to have a flat stomach is food sensitivity. If you eliminate the foods that you are sensitive to, it will be easier for you to see a flat stomach. Website design By BotEap.comWhether or not you get that flat stomach depends a lot on where you are with your diet. If you are an endomorph, again, you have to work a little harder and be more diligent than an ectomorph or a mesomorph. Website design By BotEap.comIf you are a man with less than 10% body fat, you should see muscle definition. If you are a woman, any body fat percentage below your mid-teens should show muscle definition. You don’t want to drop your body fat percentage too low. It is important to have a certain amount for energy purposes. Website design By BotEap.comLet’s talk about exercise. If you are an endomorph, you will want to spend more time doing cardio in addition to strength training. Your body requires more effort if you are looking to burn fat. Endomorphs are looking for 3-4 cardio sessions per week and a minimum of 3 strength training workouts per week. Website design By BotEap.comThe goal of your workouts should be intensity. Your workouts should not last more than an hour at high intensity. If you’re an ectomorph, you don’t need to go crazy with cardio because you’re already pretty skinny. Website design By BotEap.comThe tricky thing for ectomorphs is building muscle, so spend more time doing full-body strength training to build a bit of size and maintain your lean muscle mass. If you’re going to be doing cardio, which you should be doing, keep it short and intense and stick to intervals. I’d say 20 minutes three times a week is fine. Website design By BotEap.comMesomorphs have a bit of freedom because they are naturally blessed. Mesomorphs must incorporate cardiovascular and strength training in one form or another. Website design By BotEap.comI wish I could tell you exactly how long it will take. I wish I could tell you that if you follow my advice, you will see results in exactly 7 days, but it doesn’t work like that. Website design By BotEap.comAnyone who makes those ridiculous claims is someone you should run from. A given program will not produce the same results for two different people. We are all unique. Website design By BotEap.comThe way you respond to your food intake and exercise will be very different from someone else’s. There are many factors involved. With exercise, there is the intensity, how long you are training, which muscle groups you target, etc. There are all kinds of variables. Website design By BotEap.comThe goal is to maintain that long-term vision of what you want to achieve and be committed to achieving it. Keep in mind, as we mentioned in previous lessons, that it will take time. Website design By BotEap.comFrom a general fat loss perspective, 1-2 pounds of fat loss per week is healthy. During the week, you must create a 7,000 calorie deficit to lose 2 pounds. It is not easy, but it can be done. Website design By BotEap.comStay engaged no matter what. And don’t trust the scale. Website design By BotEap.comPay attention to how your clothes fit. Some people may not notice a difference on the scale, but they do notice a decrease in body fat percentage in the mirror and on clothing. That is the true mark of improving your health and fitness.