Hello friends, we are going to talk about how to lose bellyfat naturally witthout steroids.
1. Calorie Deficit - First you have to measure your maintainance calories, after that you have to reduce around 15% calories from your maintainance calorie. For eg. My maintainance calorie is 3000 and if i will reduce 15% calories then it will be 2550cal that's how you also have to do the same thing.
2.Cardio - Cardio is very important excercise even if you are gaining weight, because cardio helps you to eat more food. For eg. My maintainance calorie was 3000 and i have reduced 15% then it becames 2550. Now with the help of cardio i have burned around 400 calories, now i can add 400 more calories and make 2950cal then also i will be loosing same amount of fat.
3. Always measure weight
This is also a very important part of loosing fat, because without measuring weight how will you know that you are loosing fat, because when you start fat loss, the fat which loose first in your body is your internal fats. The fats which are present on your internal organs. So you have to measure your weight every single day with empty stomach. You have loose at least 80g to 100g a day. Whenever your weight stops going down then reduce 100cal more from your diet.
4. Which type of cardio you should do
The best cardio to do for weight loss is walking. Walking is the beat cardio because it never makes you tired. Now we'll talk about how to do, first you have to buy any smart watch, which shows your steps, so you will know how many steps you have walked. 1000 steps burns around 40 to 50 calories. So if you walk 10000 steps a day then you will burn around 400 to 500 calories. Just go for morning walk for 1 hrs, and for evening walk also, then you can complete 10000 steps easily, without getting tired.
If you will do high intensity cardio like running, skipping, burpees and more,that will effect your muscle recovery so don't do these type of cardio. It is not going to burn more fat. Its also helps you to burn calories but a little bit fast. Like you can burn 400 to 500 cals in just 30 to 45 minutes. You can use these cardio also, like if you don't have time, then this will be helpfull for you.
5. Important
Always remember that you are not going to burn loose only bellyfat, you will loose full body fat like you face fat, arms fat, legs fat and chest fat. Because spot reduction i just a myth, like so many people saying that you can loose belly fat with crunches, its absolutely wrong, if someone says that then he actually don't have any knowledge about fatloss. Because fat is not like your muscles that you can focus by contraction. Crunches only build your abs muscles not reducing fats.
6. Workout
Workout is also a very important part of fat loss, you have to focus more on you compound exceecise, compound excercise means the excercise which is heavier to do and train many body parts, like squats, deadlift and benchpress, squats train you legs muscles, quada, hamstring, calf, glutes, lowerback, neck. Deadlift trains your lats, lower back, traps, biceps, triceps, forearms, shoulder, quads, hamstring, glutes, calfs, neck. Every single muscle group.
If you will follow these things then definitely you are going to loose your bellyfat.
7. How much time it will take
This is a question which everyone wants to know, and the answer depends upon you, how consistant you are towards your fat loss. If you will consistantly follow everything then you can loose upto 2.8 or 3 kg fats per month, you don't have to be in a very large calorie deficit, because it will make you too week.
If you want online training then contact me
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