Last Updated on March 28, 2019 by Viky Unterberg
Having stubborn lower belly fat can be annoying.
Trust me, I’ve been there.
The good news is that it can be done. Many people have done it before and so can you.
You should look at it as a challenge to “level up” your fitness challenge.
The Truth About Lower Belly Fat
I’m sorry to break it to you but simply weight training and eating at a caloric deficit isn’t going to be enough for these stubborn areas.
It’s much harder to lose fat from the lower belly than other areas of your body, which is why so few people have a flat lower belly.
But the reason why most people struggle to lose fat in this area is:
- They get impatient and quit.
- They aren’t doing the right type of training.
Here’s what happen with most people.
They start a new fitness regime, start seeing some results in losing fat from other areas except the belly. In spite of that they will keep pushing on.
But after months of hard dieting and cardio they still don’t see much change in their lower belly fat.
But this is normally because of reason 2 which is…
Not Doing The Right Type Of Training
You see, getting down to moderately low levels of body fat for example from 25% body fat to 10% is a lot easier.
But getting down to very low levels of body fat going from 11% to 15% is bit more challenging. This is why you need to take your training to the next level in order to continue seeing results.
So, in this short guide, you’re going to learn 3 science-backed tips to help you shred stubborn lower belly fat as fast as possible.
These tips are what I personally use to get rid of that last bit of fat on my lower abs and lower back.
But keep in mind that you should be at around 10% to 12% body fat before being concerned with lower belly stubborn fat.
Because although some of these tips can increase abdominal fat burn, if you’re at a higher level of body fat then your body will prioritize losing fat in other areas of your body.
Places like your arms, shoulders and thighs rather than lower belly fat.
Hack 1: Use The Power Of Intermittent Fasting
This is an eating protocol where you ingest all of your calories with an 8 to 10 hour window and fast for the rest of the day.
For example, eat from 12 p.m. to 8 p.m and you should not eat anything with calories outside of that time frame.
You can drink unsweetened coffee and green tea as those are zero calories.
The thing is, intermittent fasting can effectively target stubborn body fat WAY better than most dieting hacks out there.
Research by Gormsen and Nielsen, shows that it achieves this by increasing the levels of a group of fat releasing hormones called catecholamines, which leads to an increase in abdominal blood flow.
This simply means these hormones will have an easier time reaching your stubborn belly fat and thus burning off the fat in this area.
For most persons, a fasting protocol with an 8 hour feeding window and a 16 hour fast is the easiest one to be consistent with.
Hack 2: Train During A Fasted State
During a fasted state your insulin level will be lower.
Remember, insulin stops the breakdown of fat and in a fasted state it’s a lot lower.
The goal here is to maximize fat loss during our workouts as much as possible.
Using an intermittent fasting protocol when you wake up, you’ll actually be in this fasted state until you have your first meal.
So, by increasing your energy demand while in a fasted state, you theoretically increase the fat burning process in stubborn areas like your lower belly.
This is where you’ll notice a BIG difference when cutting fat with fasted cardio.
This can definitely get you from a 10% body fat down to 6-7%.
Hack 3: Do HIIT/Cardio
This is best done DURING your fasted state for maximum results.
There have been several studies concluding that HIIT training is able to burn more fat than steady state cardio and in less time.
More importantly for us the research also indicates that HIIT may be especially helpful in getting rid of stubborn belly fat.
This is due to the hormonal responses that is exhibited from performing HIIT training.
Studies, shows a significant increase in catecholamines levels in the body during and post workout.
And as I mentioned earlier, increasing catecholamines levels in the body ESPECIALLY when you’re in a fasted state can potentially increase fat loss in stubborn areas.
And since we don’t see this chemical immune response during steady state cardio as shown by a study by Zouhal & Jacob (Sport and Health Laboratory), it seems that HIIT is the best method to target that stubborn fat.
One of the biggest downsides with fasted training is that it can increase muscle loss when you’re on a caloric deficit.
So to fix this, supplement your training with branched chain amino acids to counteract muscle loss.
Especially, for those of you building your glutes.
In addition, some people find that they don’t do very well lifting weights while in a fasted stated and they have to lower their weights as a result.
If this is the case for you then I suggest you do cardio in a faster state and your weight lifting in a non-fasted state in order to best maintain your strength and maximize your results.
Here’s a few HIIT workout you can do:
Note: If you can’t manage high impact workouts, here’s a no-jumping routine you can do:
So how exactly can you best use these hacks? It’s pretty simple.
- Use an intermittent fasting protocol that you prefer. For example a 16 hour fast and 8 hour feeding window.
- Perform your weight training and cardio while in a fastest state, ideally in the morning. But if you prefer weight training non-fasted do that instead and stick to fasted cardio.
- Use HIIT as your fasted cardio 2 to 3 times per week and do additional fast low intensity cardio if that isn’t enough. Since doing HIIT too often is very stressful on the body.
An Important Reminder
One very important thing to always keep in mind is that at the end of the day you need to be eating at a caloric deficit.
Look, you can use all these hacks we just went over but it won’t get you anywhere, if you’re not eating at a caloric deficit.
That’s basically it!
This works extremely well when it comes on to that stubborn belly fat but it all boils down to being patient and being consistent.