Let’s discuss how I plan to lose belly fat, especially with my Emerald Cup bodybuilding competition (over 60 physique division) looming.
I have about seven weeks to the competition.
This approach is my battle plan, not a quick fix.
Here are my five tips for getting rid of belly fat.
1. I Am Reducing Calories in a Smart Way
We’ve all heard the “eat less, move more” mantra, but it’s not about punishing yourself.
Generally, weight loss should lead to a drop in abdominal fat.
I target my entire body and health, not my belly in isolation.
I think of my body as an engine needing the right fuel to run efficiently.
Instead of drastic cuts, I focus on swapping out the junk for the good stuff.
The cutting phase is when I try to pile my plate with brightly colored, lean protein like chicken and fish and healthy fats from avocados and nuts.
This approach keeps me full and satisfied, which is key.
As the American memoirist, poet, and civil rights activist Maya Angelou observed,
“Nothing will work unless you do.”
And smartly doing it is even better.
2. Protein: My Belly Fat’s Kryptonite
Protein is my not-so-secret weapon.
It boosts those “full” hormones, keeping me away from the snack drawer. Less snacking means less belly fat.
I admit it’s not that simple.
I imagine protein as my body’s construction crew.
It repairs and builds muscle, which burns more calories.
As bodybuilder Arnold Schwarzenegger opined,
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
Protein helps me build that strength and, in turn, helps me shed belly fat.
3. Fruits and Vegetables: Nature’s Candy & Cleansers
Then, there is the nutrient-dense nature and fiber content of fruits and vegetables.
Fruits and vegetables keep my gut happy while filling me with fewer calories.
I think of fruits and vegetables as nature’s multivitamins.
My apologies, but I can’t resist loading today’s piece with quotes, so here is another one (from Hippocrates):
“Let food be thy medicine and medicine be thy food.”
4. Move Your Body, Change Your Body.
Small changes — like taking the stairs or parking further away — add up.
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However, I aim for a weekly minimum of 300 minutes of moderate activity for serious fat loss.
That’s double the standard recommendation, but I aim for a competition-ready physique.
I also incorporate HIIT (high-intensity interval training) — short bursts of intense activity — to burn calories.
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Think of exercise as your daily dose of energy and confidence.
You guessed it: I am going to offer another quote, this one from Muhammad Ali:
“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’”
5. Strength Training: Build Muscle and Burn Fat
Lifting weights isn’t just for building muscle; it helps shrink belly fat too.
Combining aerobic and strength training leads to the biggest reduction in visceral fat for me.
Think of strength training as building your fat-burning furnace.
Yes, I offer another quote!
“Whether you think you can, or you think you can’t — you’re right.”
So think of strength training as a way to say “I can” to a leaner, healthier you.
Bonus Tips for Maximum Impact
Finally, here are some additional things I do to get my abs ripped:
- Limit sugary drinks: Water is my best friend. I ditch the sugary sodas and juices.
- Get sugar from whole foods: An apple is better than apple juice. Fiber is my friend.
- I avoid ultra-processed foods, including crackers, chips, and frozen dinners, which contain unhealthy fats, sugar, and sodium.
- Add in healthy fats: Nuts and avocados reduce inflammation.
- Eat more probiotic-rich foods: Yogurt, kefir, and sauerkraut improve gut health.
- Limit stress: Cortisol is a belly fat magnet. Yoga and meditation may help.
- Focus on sleep: I aim for 7 to 8 hours of quality sleep.
Consistency is key.
These tips aren’t magic bullets but are a solid plan for reaching my fitness goals.
