How To Lose Belly Fat In A MonthFirst, let’s get one thing straight: there are no quick fixes to get rid of belly fat. Like any other typical “problem area,” the only way to really get rid of belly fat is to burn fat all over your body. You cannot burn fat in one part of your body and not the others! Burning off that stubborn belly fat will come as a side effect of combining a healthy, consistent workout routine with healthy eating! But, why do you want to blast that belly fat?
Strength TrainingIn order to burn more fat, you have to have more muscle. Simple as that. It’s just science, my friends! A stronger body is a leaner body, whether it’s arms, shoulders, or abs. The Harvard School of Public Health states that “Engaging in resistance training (strength training) or, ideally, combining it with aerobic exercise could help older adults lessen abdominal fat while increasing or preserving muscle mass.”
Cardiovascular ExerciseAb exercises alone will not burn belly fat. That kind of spot-reducing fat is a myth. Like we said before, you cannot spot reduce belly fat. Rather, you need to focus on total body fitness and fat burning. In order to help eliminate the layer of fat that is covering your strong healthy abs. You will need to get your cardio fix in at least 3-4 days a week. Related: 9 Ways To Get Rid of Menopausal Belly Fat A publication by Harvard Medical School states: “For now, experts stress that lifestyle, especially exercise, is the very best way to fight visceral fat.” All-over strength training matters, and yes, abdominal exercises are important too. Strengthening your core and building the muscle in your belly remains an important piece of the belly fat puzzle.
The Belly Fat Blast Challenge Is For You If…
- You think you have so many healthy habits, and yet your belly fat won’t go away. You’ve tried workout classes, your limit your calories, you’ve tried a juice cleanse and a weight loss supplement, but haven’t seen big results. Hey, we get it! It’s frustrating when you don’t get instant gratification. But, trust us! Weight loss takes time and consistency, and that’s why we designed this challenge: for YOU!
- If getting tighter abs is what is standing between you and self-confidence, then this challenge is here to help!
- You know the feeling: all of a sudden, you go to throw on a pair of jeans and they’re quite a bit snugger than you remember them being. Somewhere, somehow, seemingly out of nowhere, your midsection has expanded without you noticing.
- You are looking for new belly fat exercises that are efficient, fun, and don’t include crunches!
- You want to form new healthy habits. It takes 28 days to make a habit stick and this challenge is a fun way to get motivated.
When You Lose Belly Fat You Improve Your HealthPerhaps the most important thing to know about the fat around your middle is that it is the most dangerous fat to have. So many of us focus on looking good in a bikini or in those upcoming wedding photos, but a good thing to always remember is that having too much body fat really is unhealthy. For men and women alike, the fat around the middle – of the “apple shape” – indicates a deeper layer of fat. This visceral fat not only weighs you down on the outside, but it surrounds your internal organs putting you at risk for much bigger problems than larger pant sizes. According to the Mayo Clinic, belly fat increases your risk of:
- Cardiovascular disease
- Type 2 diabetes
- Colorectal cancer
- Sleep apnea
- High blood pressure
valerie m sawhill on December 30, 2021 at 11:45 AM
I did this regularly for 2 months and lost belly fat . Restarted mid December because gained my belly back
PAULINE on February 9, 2021 at 1:46 PM
Cant wait for more progress !
Emily on September 3, 2020 at 11:57 PM
What is pyramid power?
Chris Freytag on September 17, 2020 at 12:50 PM
Hi Emily - Pyramid Power is a style/ format of interval training that I teach. It essentially has you building through exercises through a period of time reaching the top of the pyramid, and then you come back down the pyramid. Working interval will get longer once you reach the top of the pyramid, but the rest ratio will always remain to be 30 seconds.
Angel on April 14, 2020 at 11:23 AM
i weigh 230 pounds and i want to be 175 pounds any tips?
Chris Freytag on April 16, 2020 at 2:32 PM
Hi Angel, we are just about to offer my course, Whole Body Reset (https://wholebodyreset.com/), which is my most information-packed offering when it comes to health and weight loss. I'm offering 3 free videos right now that you can check out here: https://wholebodyreset.com/3-part-free-training
monika on March 10, 2019 at 5:30 PM
do you think i could get a flat stomach by june (its march right now) if i do this workout until then? That's when school gets out for me and i want to be able to wear crop tops, any advice for getting rid of baby fat? thanks chris!!!
Chris Freytag on March 15, 2019 at 6:54 AM
Hi Monika - Giving yourself a few months to get into the shape that you would like is definitely important. It is important to understand that we will not see changes immediately over night (even though we would like to see that!). My advice is to always make sure you are doing a combination of things to start seeing that progress. You are going to want to first and foremost start looking at your nutrition and the foods you are putting into your body. Eat whole and natural foods, lots of fruits and veggies and getting protein in as well especially if you're going to be exercising. Secondly, you will want to make sure you are getting some form of exercise that you see is best fit for your body and is also something that you enjoy! Drink lots of water and get lots of sleep! We forget how much sleep plays a role into our bodies. Remember, it takes time and that you just have to stay positive! You can do this!
Carolyn Yela on April 30, 2018 at 6:38 PM
LOVE the 28-Day Challenge because it is so easy! I combine it with your Extreme 10 Pound Slim Down for my cardio and strength training. I have very good results this month and plan to continue this into the summer months! I really hope to meet you, Chris, one day as we work out together nearly six days a week! Thanks for your motivation and inspiration, you have been my favorite trainer for years!
Chris Freytag on May 1, 2018 at 9:12 AM
Aww thanks, Carolyn! Glad you're finding success and thank you for your sweet words!
Dana on October 22, 2017 at 1:45 PM
So, HIIT can count as the cardio for the day? How long? most HIIT workouts I see are not more than 20 minutes each? Thanks
Chris Freytag on October 23, 2017 at 9:43 AM
Hi Dana - absolutely! HIIT is a great workout that combines both strength and cardio. We have a full beginner's guide to HIIT you can check out here: https://gethealthyu.com/the-beginners-guide-to-hiit/.
Dana on October 23, 2017 at 10:22 AM
Thanks Chris! Love, LOVE all of your workouts and I think I've done nearly all of them! ;-) It just gets harder to keep belly lean after menopause!!!!!!! Plus I get bored easily...
Christine on January 16, 2017 at 6:06 PM
On day 5 it states pyramid power. Wgat does that mean?
Chris Freytag on January 17, 2017 at 1:52 PM
Hi Christine - haha oh funny! That's actually a typo so just ignore it! We are working to remove it.
Lina on December 4, 2016 at 2:24 PM
Is that correct - only 10 oblique burners on Day15 ?
Soujatya Banerjee on January 17, 2017 at 12:37 PM
Lina, you can gradually increase your reps as your body strengthens day by day.
Chris Freytag on December 5, 2016 at 12:24 PM
Hi Lina - Good catch. That might be a typo and it should be 20 BUT if you need a bit of a break, feel free to take it there, or do however may you want!
Ava on October 6, 2016 at 5:34 PM
What does it mean when it say extra workout?
Chris Freytag on October 7, 2016 at 8:41 AM
Hi Ava - It just means that you choose an extra workout of at least 30 minutes of cardio and/or strength at least four days a week in addition to these moves. It's explained a little bit more in the article :)