Summary of 5 Effective Ways To Lose Belly Fat & Build Muscle:
Dr. Mike Bohl, a certified personal trainer and nutrition coach, provides tips on how to lose belly fat and build muscle. He states that it’s essential to lose weight overall to achieve a flat belly, and losing weight takes time. He also recommends consuming lean proteins, focusing on strength training, incorporating cardio, managing stress, and getting enough sleep. Additionally, establishing good eating habits, such as consuming fewer calories and adding veggies, fruits, and healthy fats to the diet, is crucial. Bohl stresses that a healthy rate of weight loss is one to two pounds per week.
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How to Lose Belly Fat and Build Muscle: The Ultimate Guide
Losing weight and gaining muscle is one of the most common goals for many people. However, it is not an easy journey, and you need the right game plan to achieve your goals. That is why we spoke to Mike Bohl, MD, MPH, ALM, a member of our Medical Expert Board and a certified personal trainer and nutrition coach, to provide us with quick and effective ways to lose belly fat and build muscle. Here are some of his helpful tips:
Understand That Spot Reduction Is a Myth
Dr. Bohl explains that there is no way to target weight loss to a specific area. Instead, you need to lose weight overall, and belly fat will be among the weight you lose. Therefore, to lose belly fat, you need to shed pounds all over your body.
Lose Weight Gradually
Dr. Bohl advises that a healthy rate of weight loss is one to two pounds per week. If you’re going faster than this, your diet may be too strict, and you’re not providing your body with the nutrients it needs.
Consume High-Protein Foods
Protein is essential for adding muscle to your frame, but it can also support your weight loss efforts. Eating high-protein foods and drinking protein shakes can help you preserve lean muscle mass, decrease body fat, feel satiated, and shed excess weight. Dr. Bohl recommends focusing on lean proteins like chicken, fish, and plant-based proteins.
Incorporate Strength Training
Resistance training can help you slim down and achieve an impressive muscle tone. Dr. Bohl recommends circuit training, which includes performing various kinds of exercises in one workout. You can also try a split routine, concentrating on working specific parts of your body every day.
Add Cardio Exercise to Your Routine
Cardio exercise is a fantastic calorie burner and is excellent for heart health and blood flow. Whether you prefer to run, take brisk walks, swim, or bike, incorporating cardio into your routine can enhance your overall body composition.
Manage Your Stress and Get Enough Sleep
High stress and not getting enough sleep are both associated with weight gain. That is why you need to establish healthy habits to help you manage stress and get enough solid rest. Meditation and yoga are excellent activities to weave into your routine each day or week to calm your mind. As for healthy sleep, it’s recommended to snooze in a cool, dark room, avoid caffeinated beverages late in the day, power down your blue light devices long before bedtime, and make sure you’re sleeping on a comfortable mattress.
Establish Good Eating Habits
Weight loss is more about what you’re eating than the amount of exercise you’re getting. That is why you need to make sure you’re overall consuming fewer calories than you’re burning. Eating wisely can help you feel satisfied each day while consuming less. Lean protein is so important, but your diet also requires veggies, fruits, and healthy fats. Monounsaturated and polyunsaturated fats can be found in several foods, such as seeds, nuts, and avocados.
Final Thoughts
Losing belly fat and building muscle is a journey that requires patience and dedication. However, by incorporating Dr. Bohl’s tips, you can lose weight, gain muscle, and achieve your fitness goals. Remember to lose weight gradually, consume high-protein foods, incorporate strength training, add cardio exercise to your routine, manage your stress and get enough sleep, and establish good eating habits.
