TWR Episode 001: “Belly Fat – The Safe and Effective Way to Lose It”

Episode 1: "Belly Fat - The Safe and Effective Way to Lose It"

lose belly fat

On today's episode, the very first episode of Total-Workout-Routines.com Health and Fitness Podcast, we will share with you some very important answers to the question of how to lose belly fat. We will be sharing the fundamentals in order to help you achieve your health and weight loss goals in a way that is not only safe, but also realistic for maintaining without sacrificing all the many things in life that you enjoy.  The topics of discussion have been outlined below for you to easily follow along. Please leave us your comments and questions below, as well as any new topics you would like us to cover in future podcasts. Enjoy!


Key to Losing Belly Fat:

You can NOT spot lose - in order to lose belly fat, you must lose body fat all over.

There are 2 parts to Fat Loss:

  • Nutrition - this is the most important aspect of weight loss, and more specifically, fat loss.
  • Fitness - This serves as a supplement to nutrition, though they do go hand-in-hand and will yield better results when incorporated together

Our main focus for today will be on Nutrition.



Nutrition - Also has 2 parts: Quantity and Quality. Both are very important, but when looking to achieve fat loss, our main focus getting started is on quantity. (Disclaimer: This does not mean that we believe you should forsake the quality of your foods and strictly focus on quantity. It is simply where we begin when creating your fitness plan. Our philosophy on food is that food is fuel for our bodies and we should feed ourselves high-quality fuel. We will go into further detail on food quality at a future date.)

Quantity - how many calories minimum do you need each day?

Knowing this is the key to successful fat loss (especially belly fat), muscle gain, increased performance, etc. When first setting out on a fitness journey to accomplish weight specific goals (muscle gain, fat loss) you need to find out what your maintenance needs are.

Tools Needed for Calculating Maintenance Needs and for Gauging Fat Loss:

  • Scale
  • Body Fat Calipers

To find out your current Maintenance Calorie needs we use a very simple equation recommended by the NFPT which subtracts your pounds of body fat from your total weight in pounds and then multiplies that number by 11 to calculate your absolute bare minimum daily caloric needs. (Current Weight - (Current Weight x Body Fat %) = Lean Body Weight(LBW). LBW x 11 = minimum daily calories.) From there we are able to figure out how many calories a day you will need for fat loss, maintenance, and/or muscle gain. Please keep in mind that each person has individual needs and these calculations serve merely as an estimated starting point. Your needs will vary based on many factors and will need to be adjusted according to those needs. 

There is a secondary equation from the National Association of Sports Nutrition that we recommend if for some reason you are unable to obtain your body fat %. This equation will simply use your current weight, current age, and sex to estimate your recommended daily calorie needs for fat loss. This equation provides a pretty good estimate for calculating your fat loss calorie needs, but is not as accurate as using your body fat % will be.

Tips:

  • Weigh yourself first thing in the morning before you eat or drink anything and wearing as little as possible.
  • Take the simplest Body Fat % measurement possible. (ONE measurement - rough estimate that gives a starting point that will be useful for you to track your progress.) Using the simplest measurement makes it easier to get a more consistent measurement each time you take it and allows you to do it yourself.
  • Take your measurements (weight and body fat) on a weekly or bi-weekly basis at the same time of day and under the same conditions
  • Do not base your progress strictly on what is shown on the scale. This measurement is the least reliable for tracking FAT loss and for that reason can be very discouraging. When incorporating resistance exercise into a weight loss plan, you will experience muscle gain as well as fat loss and so the reading on the scale is not a good indication of progress. That is why we HIGHLY recommend getting body fat calipers and using them to track your fitness progress.

Ex. John is a 200lb male with 20% body fat

current weight - 200 lbs

(estimated) body fat% - 20%; LBW - 80%

body fat in lbs - 40 lbs. Fat

current weight - body fat in lbs = 160lbs LBW

 John has a Lean Body Weight of 160lbs - To find out John's minimum daily calorie needs: 160lbs x 11 =1760 calories - we should have had our calculation already done before recording. 160x11 does not equate to 1900 calories. =)

If John eats less than 1760 calories, his body will start to break down muscle. To cover daily activities such as work, walking around, running errands, etc. (workouts are not included in this) we need to add 500 calories to his bare minimum needs. So John should eat 2360 (not 2400) calories a day to maintain where he is at.

 3500 calories = 1 lb body weight

Create a deficit of 3500 calories a week in order to lose 1lb - cut 500 calories a day - does NOT include calories expended working out

While on a weight loss program, it is up to you whether that comes from fat or muscle stores.

If you add resistance training into your weight loss program, you remind your body that you need the muscle and so it will not pull from muscle to make up for the deficit. However, since you already created a 500 calorie per day deficit with your diet, you need to eat back the calories that you burn during your workouts so that your body does not break down the muscle you are working hard to build.

Ex. John is eating 1760 calories a day in order to create the 500 calorie per day deficit needed to burn 1 lb of body fat for the week. On Monday, he completes a Circuit Training workout that burns 500 calories. So on Monday the total number of calories he needs to eat is 2360 calories. This will leave him with a net calorie intake of 1760, which creates his 500 calorie deficit from his maintenance needs in order to lose that 1 lb of fat.


To achieve a lean, tone, strong, healthy body the key is a balance between a healthy calorie restricted diet and an exercise program that incorporates both cardio and resistance training.

Do NOT do extreme dieting for long periods of time. Extreme cutting may cause a big drop in your weight in the beginning, but after too long you will cause your body to switch into starvation mode and as a result is your body will slow down your metabolism, hang on to fat, and not allow you to lose weight. If you want to build muscle and burn fat you need to adequately fuel your body.

reduce belly fat with a healthy weight loss program

While on a new weight loss program, especially when changing your eatinig habits as well as exercising, you may see greater weight loss on the scale during the first week or two that will then slow down and usually taper off to the 1-2 lb a week loss thereafter. This is where utilizing body fat calipers to track progress will be even more important. A lot of the initial weight lost in the early weeks of a program is water weight, as your body begins to flush out the excess. This will be the case especially when you are adequately hydrating your body. If you drink enough water, your body will not hang on to excess water.

Water is Very Important: especially during a weight loss diet.

3 liters - 1 gallon a day is recommended


Rapid Weight Loss is difficult, can be dangerous, and is very hard to sustain long term. There is no magic pill, magic diet, or overnight solution to weight loss. Slow steady weight loss and lifestyle changes will help you to lose the weight in a healthy manner and teach you a new way to live that is healthier and allows you to keep off the weight lost.

Lifelong changes are difficult and sometimes the slow realization of results can be discouraging, but the benefits you gain from making these changes and sticking with them are well worth it.

  • Less pain
  • more energy
  • ability to do things you weren't able to do before
  • better overall health

Find Motivation - Accountability partners, online communities, Before and After pictures/collages, group fitness classes, etc.

Don't Give Up! If you have a misstep in your program, pick back up right where you fell off the next day. Small bumps will come along, but your ability to keep moving forward and not be knocked off track will pay off big time in the long run.

 

Quick Tips:

Lance:

1.  Go to Myfitnesspal.com. They also have an app for your smartphone. This is an excellent tool for monitoring your calories. You can track what you eat and what you burn during exercise. Great for tracking and seeing what you are eating as well as how much you burn during your workouts. This is a great way to remain accountable to your program and your goals. There is also a social community.

2. Drink water - Make sure you are getting enough water for the day, and also that you are drinking it steadily throughout your day. This is great for your entire body and will help with your weight loss. Drinking enough water will ensure that your body does not retain excess water and will help to maximize your performance and your weight loss goals.

 

Kimberly:

1. Ladies: Do not be afraid to lift! If you want to lose fat and achieve a lean, toned body, resistance training is crucial. If you are creating a caloric deficit for fat loss, it is very unlikely that you will "bulk up."  Generally, it is much easier for females to lose muscle than it is to gain. Muscle growth will speed up your fat loss and help you achieve the tone and definition you want.

 

Thank you for joining us and please comment below with any questions or comments about this episode as well as any other topics you would like to hear us discuss or questions you need answers to.

Until next time, Eat. Sleep. Live. Fit!

 

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