What is the correct body fat percentage for abs to show?
The required level of body fat percentage for abs to be revealed changes depending on the size of your abs. On average, men can aim for 14% body fat and women to about 21%. In my case, I can even see my abs in 20% body fat – if this is what you’re after, check out the added bonuses (ninja option) that will show you exactly how to build enough mass on your abs so it shows under any and all conditions.
If you want to learn the best ways to test, head down to our body fat percentage chart.
8 Simple Life Hacks you can start with even today
This is not what the program is about, but if you’re looking for something to start with, here are some excellent suggestions.
1. Eat more protein
Eating more protein has well known for it’s effects on body composition and while not directly the best way to burn belly fat, it can absolutely help you reduce fat accumulation in the long run.
Some of the less known things about protein is the 60% reduction in cravings and an increase in strength. If you’re stronger and you don’t crave so much food, you are a lot more likely to work harder at the gym.
Conclusion: aim to increase protein consumption, especially animal protein if your diet allows.
2. Restrict Carbohydrates (low carb diet) and don’t ignore food combinations.
This is not a hype, after all, carbs are essentially complex sugar that when broken down, spikes insulin response. Insulin is the enemy of all your effort to burn stomach fat fast because it triggers fat storage.
One of the things that are very important to pay attention to are high concentrations of carbohydrates and fat in meals. So while bread on it’s own may not be a disaster, and avocado may be considered a healthy fat that can aid the process of losing belly fat for men… the combination of those two in a short time frame is a whole different story.
Fat slows everything down. If you large amount of fat and protein in one meal, you would get a slow release of protein.
However, large amounts of fat and carbohydrates amount to slow release of carbohydrates which as you can see, is going to trigger the fat-storing actions of Insulin over a longer period of time.
Fat and Carbohydrates are also an addictive combination making you want to eat more. You will find junk food, ice-creams, sweets etc.. aims to combine fat and carbs deliberately to increase more food cravings and drive more profits for the food industry, on your expense.
3. Cut sugar, sweetener and “zero calories” drinks
Sugar is inflammatory and sweeteners includes various chemicals that tricks our brain to sense sweetness while avoiding detection of traditional calorie testing. This creates a chain of problems varying from toxicity, to inflammation and degeneration.
Of course belly fat can’t be ignored because sugar is one of the main causes of belly fat. So how to lose belly fat for men? First step is to try and cut sugar from your diet and stop looking for ways to cheat the “calories” system by buying into artificial sweeteners. Better yet, don’t count calories and watch the video about them above.
4. Learn how to manage cortisol, HSD Enzymes and stress
Cortisol and HSD enzymes are the main reasons why we store fat in our bellies. The fat around abdominal tissue is a lot more receptive to Cortisol fat storing effects as well. One of the best protocols in our program is the Cortisol management which allows for easy way to reduce both Cortisol levels and HSD Enzymes activity resulting in a successful effort to lose stomach fat fast as we remove obstacles.
5. Do not eat five to six meals a day
This may be a good advice if you’re trying to build muscle and don’t care about wrecking your insulin sensitivity levels (as bodybuilders often do), but it’s not healthy and it’s not helping your weight loss efforts as much as you think it does.
On the other hand, intermittent fasting is a much better way to go about it and it has health benefits that stretch all the way from reducing belly fat for men and women and all the way to longevity and tissue repair.
6. Steady state cardio is a very small part of the solution.
When you go for a run, you are engaging the aerobic system. This could help you burn fat that’s circulating in your blood but it can’t really help you break fat tissue so that it ends up circulating ready to be burnt. As a result of not having enough fat for energy, our bodies turn to glycogen which is an energy source unrelated to fat. Glycogen binds water which is part of the reason we sweat a lot, but sweating doesn’t mean you are losing weight, just water.
Lastly, when glycogen storages run out, we start producing lactic acid (the burn your feel in your muscles), and while this can be helpful, it’s a very slow way to go about things.
7. Strength training and Estrogen
You simply cannot rely just on “cardio” for your training, both for health reasons and for reasons of trying to be effective with your efforts. Besides the many health benefits of strength training, it will help you improve blood lipid profile which would contribute to greater surface area to burn fat (via GLUT4) as well as an increase in testosterone.
This on it’s own is pretty good but the problem most of us don’t know about is that a lot of those positive testosterone gains (which helps you get leaner) are being offset by the process of aromatizing. This means your positive testosterone turns into negative Estrogen and of course estrogen (oestrogen) is responsible for moobs, belly fat, thigh fat and overall unhealthy hormonal balance. No gunt exercise can offset that, only a change in the hormonal balance
8. Improve sleep induced Growth Hormone production
Growth hormone helps you target belly fat and if you set yourself right, you might just produce more growth hormone while your sleep. Part of the reasons why sleep is so important for weight loss is the fact that lack of sleep result in high levels of cortisol, which really doesn’t help you reduce belly fat.
The less known effect is that during sleep, you produce growth hormone which acts directly on belly fat. You can improve your growth hormone production by over 900% !! by reducing lights, taking Glutamine, Arginine and BCAAs. The exact protocol is reserved for those who buy the program but it’s very powerful in producing visible results.
I’m currently in the process of redoing the experiment with newer and improved protocols. This would be live blogged from September 22nd here