Continuing on with part 2 we are going to discuss more about why lean protein is so beneficial, fiber intake, and of course exercise.  So lets begin with guideline #4. 

4.  You don’t eat a lean protein food at every feeding opportunity.

Protein contains 4 times the burning effect of fat and carbs.  This is called Thermic Effect of Food.  So when you eat 100 calories of lean protein it takes your body 27 calories to digest and utilize those 100 calories.  Your net calorie intake for that protein is around 73 calories.  Whereas if you were to consume 100 calories of carbs it only take 7 calories to digest the 100 calories so your net consumption is 93 calories.  Fat is even worse with only 3-4 calories needed to digest 100 calories. 

This is why it is vitally important that you consume lean protein at every feeding opportunity so that you can force your metabolism to burn more calories. 

Protein intake also releases a hormone called glucagon which acts the opposite of insulin.  Instead of promoting fat storage glucagon promotes fat usage for energy.  This is how to get rid of [tag-ice}belly fat[/tag-ice} and [tag-tec]lose the beer belly[/tag-tec}.  When others talk about the best way to burn belly fat this is one of them.  Best of all your body is doing the work for you. 

5.  You don’t eat enough fiber to promote fullness and instead eat too many refined carbohydrates. 

Incorporating starches into your diet that contain higher fiber will allow you to control you food intake by providing fullness and keeping your blood sugars in control.  When your blood sugars are elevated your body increases its insulin release, which tends to promote fat storage.  Your goal is to keep your blood sugars and insulin level lower by eating whole-grain starches that are good fiber sources and consuming lean protein. 

Choose foods that will provide at least 2-3 grams of fiber per serving when choosing carbohydrate foods.

6.  You don’t exercise or exercise properly.

When it comes to exercise first you have to do exercise and then you have to exercise properly if you want to burn fat and not just spin your wheels and waste your time.  If you are doing slow boring cardio then you could very well be wasting your time.  To maximize fat loss complete high intensity interval strength training and cardio intervals for your workouts.  You will be able to work out in half the time of long slow cardio and burn more overall calories.  What I mean by strength training intervals is that you pick 3-4 exercises and complete them with minimal rest between sets.  When you have completed each exercise 1 time then rest 1-2 minutes and repeat for 2-3 more times.

Then when you complete your cardio intervals I suggest you work at maximum effort for 30 seconds and then work at moderate effort for 1 minute.  Repeat this sequence over and over for 20 minutes.  Overall you will burn more calories in 20 minutes then you will with slow cardio for 40 minutes. 

This is the other answer to those that ask "how to burn belly fat".  Incorporating strength training intervals and high intensity cardio intervals will have you ditching that beer belly in no time and revealing those six pack abs.

Continue applying these guidelines with the first 3 guidelines to achieve your "six pack abs" status.

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