When it comes to problem areas, I know that a lot of women struggle with belly fat. But I’ll tell you a secret…you can start getting rid of that belly fat in as little as 10 days.
But before I get into HOW, I just want to clarify one thing. A lot of you guys ask me if doing ab workouts will help you get rid of belly fat. Ab workouts are great but doing JUST ab workouts, won’t help you lose belly fat specifically.
You cannot really spot reduce fat. If you want to lose belly fat, you’ll need to lose body fat all over. Drop your body fat percentage and you’ll see results on your belly :)
I hope this clarifies that myth about spot reducing. Now let’s dive into the HOW part of this blog post!
Your body type heavily influences the way you lose fat and weight. And that means your workout and diet efforts need to be tailored to your personal body type. If you workout and eat according to your body type, this will help you lose belly fat quicker.
Endomorphs typically benefit from following a low carb diet and doing more cardio than the other 2 body types.
Famous endomorphs: Kim Kardashian, Scarlett Johansson, Jennifer Lopez and Kate Winslet :)
You can read more tips for endomorphs here.
They struggle to put on muscle and can find it tough to stay toned.
Unlike endomorphs, ectomorphs do best on a high carb diet and they don’t need to focus on cardio a lot, unless they have extra body fat they want to lose.
Famous ectomorphs: Keira Knightly, Karlie Kloss, Lorena Rae and Elsa Hosk :)
You can read in detail about the ectomorph body type here.
Mesomorphs are kinda in the middle between the other 2 body types. They can store body fat more easily than ectomorphs, but it’s easier for them to lose it than it is for endomorphs. They do best following a balanced diet and with doing moderate amounts of cardio for fat loss.
Famous mesomorphs are: Gigi Hadid, Jennifer Lawrence, Adriana Lima, Irina Shayk.
You can read more tips for mesomorphs here.
If you are not sure about your body type, I have a special quiz that will help you determine your body type in just two minutes. And it’s completely free :)
Knowing your body type will help you better tailor your workouts and your diet routine to maximize your fat loss :)
The KEY to losing belly fat in 10 days is to watch what you eat. If your diet is not on point, you won’t get any results, especially not in just 10 days!
This means you need to eat nutrient-dense foods that are actually GOOD for you. Cut out all junk food, processed food, bad carbs, sugar, and alcohol for the full 10 days. No cheating.
And you need to eat the right amount of food for your body type. If you have no idea about the calories and macros in your food, try counting it for a few days (I use the free app called myfitnesspal). This will give you a good idea on how much you’re actually eating, and you’ll know if you need to eat more or less. And if you need to eat more carbs, less carbs, more protein, etc.
When you are stressed, your body releases the stress hormone called cortisol. Constantly high levels of cortisol will result in your body storing fat, especially around the stomach.
So if you put too much pressure on yourself about fat loss and exercise too hard or become extremely strict with your diet, it might actually backfire.
You see, if your high cortisol levels are caused by overtraining and constant obsessing over your diet, training harder and dieting won’t help you.
Try to avoid things that put you under stress, mentally, emotionally or physically – exercising too much, having a poor diet/gut health, not getting 8 hours of sleep, medication, being in a bad relationship, travelling, chemicals exposure, etc.
You will never get rid of the excess belly fat unless you sort out your stress and high cortisol levels. Assuming that you are eating well and taking care of your overall health, as soon as you reduce your stress and cortisol levels, you will start to lose belly fat :)
The key to how to lose belly fat in 10 days is definitely your DIET. But results will come faster if you exercise regularly.
Steady state cardio (especially high intensity exercises such as running) burn LOTS of calories, and will help you lose belly fat fast.
Try to also be as active as you can. Walk as much as you can, skip the elevator and take the stairs, or play with your kids. Get yourself moving so you can burn those calories!
HIIT stands for high intensity interval training. It basically means you’ll do one type of exercise for a short period of time as hard as you can and then take a break. For example, you’ll sprint for 30 seconds and then you’ll rest for 30-60 seconds to give your heart rate a chance to calm down. After that, you’ll repeat the high-intensity exercise again.
HIIT is great for burning tons of calories fast. It typically doesn’t burn fat, but it will boost your metabolism and it can help reduce your cortisol levels which is very important for fat loss. You’ll also continue to burn calories after your HIIT workout! And the more calories you can burn, the better.
Resistance training builds muscle. Muscle helps burn fat and raises your metabolism (meaning you’ll burn more calories at rest). So incorporating resistance training into your fitness routine will help you burn fat faster and easier.
This doesn’t mean you need to go the gym and lift heavy weights. All you need is your own bodyweight. Try this bodyweight routine to give you a whole-body workout without any equipment.
You should also incorporate some ab focused routines to help tone that tummy. As I mentioned, doing just ab workouts on their own won’t make your belly fat disappear. But when you combine them with a healthy diet, resistance training and cardio, they will help tone your abs :)
Here are some of my favourite home based ab routines:
Losing belly fat in 10 days is definitely doable. You just have to be willing to put in the effort to:
Some body types will lose fat faster than the others.
Ditch ALL processed food, sugar and alcohol, and follow a diet that is best suited for you body type.
High levels of stress hormone will slow down your fat loss process. Also make sure you’re getting enough rest and sleep.
You don’t need to do TONS of workouts. You need to do the right type of workouts. Incorporate high intensity workouts to lose belly fat quickly (running and HIIT work best!).
If follow these 4 steps, there’s no way you WON’T see results in as little as 10 days :)
Thanks for reading guys and if you have any blog post requests, let me know!
If you really want to step up your training and transform your body, I have a 3 Steps to Lean Legs Program which will help you slim down your legs and tone up your body, without getting bulky. There are three versions of my program, for each of the three body types. That way you can be certain you’re going to get the best possible results!
My program includes cardio, a complete 8-week meal plan
Also, the resistance training part of my program now has FULL-LENGTH videos that you can follow from warm up to cool down.
To find out more about my 3 Steps to Lean Legs Program click the link below:
To find out more about my FULL-LENGTH VIDEOS, follow this link:
And as always, if you have any questions, please feel free to ask!
Love Rachael xx