Training involves a lot of constant hard work in order to get results. When it comes to losing fat, most of us would love to get our hands on some magic elixir, special tips, or secrets that will help speed up the process. While there’s no magic elixir to make it happen, there are bodybuilding secrets that will help you lose belly fat for good, and we’re here to share them!
While there may be a few things you can incorporate into your workout routine, it’s imperative that you don’t ignore the basics. This means that you should focus on eating with a calorie deficit, as well as maintaining a consistent cardio and strength training program.
When it comes to strength training, you should focus primarily on compound movements and getting stronger or performing more reps each week. This will force you to build more muscle, burn more calories, and raise your metabolism, which will help you burn belly fat. That’s your goal, right? We’re here for you, so let’s get started.
In addition to improving your performance over time, there are a few bodybuilding secrets you may not know that will help you along the way. Keep reading to learn more.
A great way to build muscle and increase strength is to use rest and pause sets. This is a technique in which you perform multiple mini-sets in a working set of an exercise. You’ll hit your reps for one move, then rest, then continue the set again, rest, then one last time. This allows you to perform more reps than you would in a regular set, resulting in more work being done. With this technique, I recommend choosing a safer exercise, preferably a machine-based movement.
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On your final set of work, perform 8-10 reps. Rest 30 to 45 seconds, then repeat until failure. Rest once more, then do as many repetitions as possible.
If you want to maximize your results and lose belly fat for good, you need to train the same muscle groups at least twice a week. This allows your body to recruit as many muscle fibers as possible to build muscle and burn fat. You can alternate between dumbbell and dumbbell movements, changing different sets and reps. For example, if you train your legs twice a week, you can perform barbell squats for 3 sets of 6 reps, then later in the week switch to barbell squats for 4 sets of 10-12 reps.
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The last of these bodybuilding secrets that will help you lose belly fat for good is to add constant tension reps to your routine. In order to stimulate your muscles to help them grow, you need to give your muscles enough tension. There are many ways to do this, such as slowing down the tempo or using a greater range of motion. However, a clever way to increase tension is to perform constant tension reps.
To do them, just do the eccentric part (lowering the weight) as you normally do, and when going up, stop only about ¾ of the way up before coming back down. When you don’t lock or complete the concentric portion of the lift, it keeps the tension in your muscles going. You can perform this technique on almost any strength training exercise.
Begin by lying on the leg press sled with your feet shoulder-width apart and pointing slightly outward. Press the weight up, then pull the switches to unlock the machine. Lower the weight using the control, then drive through your heels, back up ¾ of the way. Once you reach this point, go back down and back up. Aim for 8-10 reps and don’t lock out until the last rep.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Learn more about Tim
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