On today’s episode of Live Lean TV, I’m sharing the 5 best exercises to lose belly fat flab.
How many of these 5 moves that demolish flab are you actually doing?
Let’s find out.
I usually refer to these moves as compound or multi-joint exercises.
If you’re a Live Lean newbie, and you don’t know what this means, I want to clear up the confusion.
Or if you know what this means, but are intimidated by these 5 best exercises to lose belly fat flab, I want to give you some clarity on some regressions and easier options.
These beginner moves will still burn a lot of ugly belly fat flab.
So first, compound exercises, also known as multi-joint exercises, are movements that incorporate more of the bigger muscles in the body, during the lift.
The more muscles you are working, the more calories you will burn, thus the more belly fat flab you’ll be demolishing.
Here’s a simple way to remember this.
Training a big muscle group equals a big calorie burn.
For example, let’s take a look at the standing barbell bicep curl.
Sure this exercise looks cool, but it mainly recruits a smaller muscle group, the biceps.
Therefore, the bicep curl does not create a lot of metabolic demand on the body.
This means not very many calories are burned during the lift, or even after the lift.
The same thing is true for crunches.
Training a small muscle group equals a small calorie burn.
Now let’s compare completing a crunch to a barbell back squat.
A squat recruits bigger muscles such as the:
This creates a much larger metabolic demand on the body, so a lot of calories are burned during the lift, and after the lift.
When I say after the lift, I simply mean it maximizes the afterburn effect, which burns more calories for up to 48 hours after your workout.
You get it?
Ok, let’s talk about the 5 best exercises to lose belly fat flab.
If you’re new and intimidated to load a big heavy barbell on your back, don’t worry.
Remember, you actually perform this box squat movement every day by simply sitting down in a chair.
You’ll still be demolishing your belly fat flab, even if you only use your bodyweight.
If you don’t have good balance, simply start off with this supported squat variation by holding onto the a chair, a pole, or even a wall.
Then follow the same movement pattern as if you were going to sit down on a chair.
Once you feel comfortable with that, you can then progress to a non-supported squat such as the prisoner squat.
To add resistance, start off by holding onto one dumbbell to complete the dumbbell goblet squat.
You can even use the smaller fixed straight barbell on your back to complete a fixed straight barbell back squat.
Then you can move up to the olympic barbell to complete a barbell back squat.
Once you get comfortable with that, try the barbell front squat.
It’s all about progressions.
The most important thing is that you do your squats.
Once again, deadlifts may be an intimidating name, but remember this.
You bend over and pick things up every day, don’t you?
That’s the movement of the deadlift.
Start with one dumbbell and complete a single dumbbell deadlift.
Then move on to two dumbbells to complete a dumbbell deadlift.
Then move on to the smaller barbells and complete a fixed straight barbell deadlift.
Eventually build up the confidence to start using the olympic barbell deadlift.
Presses are any movement that presses weight away from you.
You could start with the push up.
I did a full push up tutorial video here.
You can then progress to dumbbell flat bench press.
Then use the smaller barbells to complete a fixed straight barbell flat bench press.
Eventually progress up to the olympic barbell flat bench press.
Vary the angles to hit different muscle fibers, and you’ll be demolishing your belly fat flab.
Many people consider the pull up the ultimate bodyweight exercise.
Now I know what you’re thinking, “I can’t do that, I can’t even do one pull up”.
Well, once again, let’s regress the movement.
If you have an assisted pull up machine at your gym, use it.
But if you don’t have access to an assisted pull up machine, try the jumping pull up.
Jump up to grab the pull up bar, then control the lowering of your body.
Use these techniques to build up strength, and eventually you’ll be doing full pull ups.
Olympic lifts are more of a category of exercises.
Here are a few olympic lift examples.
Complete the dumbbell one arm snatch.
Complete the barbell power clean and jerk.
These are more advanced lifts.
You’ll see most CrossFitters doing them, which is why most experienced CrossFitters are usually so lean.
I do perform these olympic lifts myself, but if you’ve never done them before, I suggest you hire a good in-person coach to cue you through the movements.
So there you have it.
These were the 5 best exercises to lose belly fat flab.
I want each and everyone of you to start doing at least the first 4 of these moves in your workout.
If you’re just going to the gym with no workout plan, you need a professionally designed workout program to follow.
It’s essential to keep you motivated and to keep you on track to get faster results.
My updated Live Lean Afterburn 2.0 workout incorporates these flab demolishing moves into 6 weeks worth of workouts that will get you results, just like it has done for so many of our other incredible Live Lean Success Stories.
Check out the full 6 week Live Lean Afterburn 2.0 here and start Living Lean.
Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.