By now I’m sure most of you have seen my regularly updated YouTube videos. In many of those, I take viewers through some of my routines, which often includes ab exercises. This isn’t all I did to forged my rock hard abs, though. My six-pack is also a result of dieting, strength training, and HIIT. What then, are the best exercises for losing stomach fat?
The Big 3
In bodybuilding, there is a term famously referred as the Big 3. Basically, this refers to three exercises: squats, bench presses, and deadlifts. These three exercises are considered the best foundational movements for building mass due to the multiple muscles they recruit and the amount of weight they enable a lifter to use. Here’s the thing: these exercises also burn massive calories, thus helping you burn fat while you build muscle.
When I’m in the gym, the Big 3 are actually the exercises I hardly see people doing. Those that do perform them often use a laughingly light weight and/or end the set clearly before they reached failure.
The Big 3 will only work their magic when you go heavy and to absolute failure. Yes, it’s going to hurt, but muscles are stubborn and will only get bigger if you show them that you mean business. Bigger muscles translate to more fat loss since muscles require additional calorie expenditure.
Use Free Weights
When doing any of the Big 3, I highly recommend sticking to a traditional barbell. Forget about alternatives like cable machines or a smith machine where the bar is fixed to a rack. Free weights force you to use your stabilizer muscles, whereas machines place your body in a fixed plane of motion. This causes the body to move in an unnatural way and in a manner that places undue stress on the body.
Sample Big 3 Workout
|Squats||3-5 sets, 5-6 reps each|
|Deadlifts||3-5 sets, 5-6 reps each|
|Bench press||3-5 sets, 5-6 reps each|
This seems like a fairly straightforward workout since there are only three exercises. While it is indeed simple, trust me when I say that there is nothing easy about it. This workout will have you sweating like a pig and panting heavily. If executed in this manner and to failure with each set, however, then muscle gains and fat loss is guaranteed.
I recommend doing the exercises in the order listed. While you may reverse the order of the bench press and deadlifts, I advise keeping squats as the first exercise. You’ll need the most energy for it due to the movement targeting the largest muscles in the body.
You may also add an isolation exercise or two after completing the Big 3, though it’s not necessary. The Big 3 alone is sufficient for enormous muscle gains and blow torching fat.
What About Cardio?
The best exercises for losing stomach fat also include cardio. I have plenty of HIIT cardio videos you can check out. Below is one of them.
You don’t have to solely do HIIT. There are other alternatives, such as sprinting, running on a hill, jump roping, or cardio kickboxing. Whatever you do, it should be at a high enough intensity where you are struggling for breath by the time you’re finished, which should be within 20 minutes or less with very few and short rests in between.
That’s all There Is to It
Check out my program The Simple Shredded Solution for more information.