1. DRINK A GLASS OF WATER BEFORE YOU EAT
If you’re thirsty, you’re going to eat more. Isn’t that strange? But it’s true. So before you sit down to eat, drink a glass of cool water, wait a few minutes, then dish out your sensible portion and begin to eat. Much better! You’ll be surprised at how effective this way to lose stomach fat is. Give it a try!
2. EAT 5 SMALL MEALS A DAY TO LOSE STOMACH FAT FAST
Rather than eating three large meals every day, switch to five smaller meals: a light breakfast, a mid-morning snack, a light lunch, a mid-afternoon snack, and a balanced dinner. Smaller portions more often will keep you from feeling hungry. And by the way, when I say “snack,” of course I mean something healthful, not a Twinkie! This way to lose stomach fat does not require a lot of sacrifice, all you need to do is figure out a schedule for your meals, and, with time you’ll be surprised at how eating 5 meals a day will become your new healthy lifestyle habit.
3. GIVE YOURSELF 20 MINUTES TO FEEL FULL AFTER THE MEAL
Did you know that it takes a few minutes for your tummy to realize it’s full? That’s why it’s important to eat slowly and take little breaks between the courses. Otherwise, you’ll end up over-eating, undoing all of the diet magic you accomplished that day, and that’s not what you want if you need to lose that stomach fat fast.
4. GET THE RIGHT FIT!
No matter how thin you are, if you’re wearing jeans that are too small, you’re going to have unsightly muffin top — so make sure you have the right fit, even if it means going up a size or two, and you may not need to burn as much belly fat as you thought! Now, this is probably the easiest way to “lose” stomach fat fast, but bare with me, there are many more ways that will actually require action.
5. GET YOUR CARDIO GOING FOR LOSING STOMACH FAT FASTER!
While weight bearing and non-weight bearing exercise is important to help you lose belly fat, you’ll also need to add cardio to your routine. Try for 20 minutes a day, 5 days a week. What counts as cardio? Anything that makes your heart pound hard for that entire 20 minutes: bouncing on the trampoline, dancing your butt off, running, you name it! Any cardio is good if you are determined to lose that stomach fat fast.
6. HAVE A SPECIFIC GOAL IN MIND FOR YOUR WEIGHT LOSS
In any endeavor, it’s important to have a goal, and keep it in mind. Make sure your goal for losing stomach fat is realistic, and write it down, repeat it: it’s your new mantra. This goal will keep you motivated on the days when you don’t want to exercise, and when that pint of Ben & Jerry’s is calling your name.
7. ONE OF THE BEST WAYS TO LOSE STOMACH FAT – KNOWING YOUR PORTIONS
Do you know how big a serving size ought to be? Try this: pour what you think is one serving of cold cereal into a bowl, then measure it against what the side of the box says is a serving. Most of us pour double what the suggested serving size is! And worse, restaurants tend to serve more than twice the serving size, especially in meat and in fats. A serving of meat ought to be about the size of a deck of cards. Most restaurants serve a portion of chicken or beef that’s at least twice that — be sure you know what a serving size looks like, and save the rest for left-overs.
8. MAINTAIN GOOD POSTURE TO START LOSING STOMACH FAT
Want a quick tip to make it look like you’ve lost inches, even when you haven’t (yet)? Suck your tummy in, put your shoulder back, keep your head up, and, with this good posture, you’ll look (and even FEEL) much fitter — it’s even easier to breathe this way! In a way you’ll be toning your abdominal muscles, and as you know – they are essential in losing stomach fat faster.
But MOST OF ALL: Keep you mouth C L O S E D.!
Dissecting The Brad Pitt Fight Club Workout To Find The Best Strategy To Build The “Brad Body”
This week’s “Motivational Monday” is focused on none other than Brad Pitt in his role as Tyler Durden. Yes, I realize it’s been quite a while since Fight Club came out (1999), but this movie has made such a large impact in the fitness industry and it is still seeing the ripple effects. I can’t imagine too many out there not motivated by the famous Brad Pitt Fight Club Workout and the amazing shape that he was in for this movie.
“The first rule of Fight Club is: you do not talk about Fight Club. The second rule of Fight Club is: you do NOT talk about Fight Club. Third rule of Fight Club: someone yells stop, goes limp, taps out, the fight is over. Fourth rule: only two guys to a fight. Fifth rule: one fight at a time, fellas. Sixth rule: no shirts, no shoes. Seventh rule: fights will go on as long as they have to. And the eighth and final rule: if this is your first night at Fight Club, you have to fight”
I really don’t want the focus of my blog to be towards celebrity workouts… I’m honestly not an authority on them nor do I think that they are “special” routines that will produce amazing results for everyone. There are, however aspects to some of them that will help you in your fitness training routines. Let’s look at Pitt’s workout for this film and see what takeaways we can incorporate.
Brad Pitt Fight Club Workout
Pitt used a semi-bodybuilding type workout. Normally I wouldn’t suggest this approach but you have to take into account the exceptional condition he has been in throughout his career. Not only has he always had a somewhat muscular physique, he’s also always been very lean. If you Google him, you will find most of his pictures have him looking lean & toned: Brad Pitt Workout Pictures
Tyler Durden’s Stats
Brad Pitt weighed about 155lbs′(he’s 6 ft. tall) in Fight Club and was at 5-6% body fat – pretty “small” but you can see how shedding fat will actually make you appear bigger and give you a much more impressive physique!
Pitt’s workout was based on a training routine targeting only one muscle group per day. He did3 sets of 15 reps per exercise and rested for 1 minute between sets. The amount of weight he used caused him to reach failure on his last rep but still be able to keep good form – training to failure isn’t something I usually endorse either. It is a great way to add size though!
After 4 straight days of resistance training, Pitt hit cardio to ensure that his body remained in a fat burning mode. Here is an overview of his Fight Club workout:
Monday – Chest
Push-ups – 3 sets of 25 reps
Bench press – 25, 15 & 8 reps @ 165, 195, 225 lbs
Nautilus press – 15 reps @ 80, 100, 130 lbs
Incline press – 15 reps @ 80, 100, 130 lbs
Pec deck – 15 reps @ 60, 70, 80 lbs
Tuesday – Back
25 pull ups – 3 sets to fatigue
Seated rows – 3 sets @ 75, 80, 85 lbs
Lat pull downs – 3 sets @ 135, 150, 165 lbs
T-bar rows – 3 sets @ 80, 95, 110 lbs
Wednesday – Shoulders
Arnold press – 3 sets @ 55 lbs
Laterals – 3 sets @ 30 lbs
Front raises – 3 sets @ 25 lbs
Thursday – Biceps & Triceps
Preacher curls – 3 sets @ 60, 80, 95 lbs
EZ curls cable – 3 sets @ 50, 65, 80 lbs
Hammer curls – 3 sets @ 30, 45, 55 lbs
Push downs – 3 sets @ 70, 85, 100 lbs
Friday & Saturday – Cardio
Treadmill – 1 hour at 80-90% MHR
Sunday – Rest (finally!)
The Workout You Should Do To Get The “Brad Body”
Sounds funny: “Don’t do the Brad Pitt Fight Club Workout if you want to look like Brad Pitt in Fight Club.” I know, but hear me out…
The main reason he looks so good is because of his low body fat.
He really doesn’t have that amazing of a build (critically speaking, of course). If you look at his physique his chest isn’t spectacular, it’s ripped so it looks great, and his traps and lats aren’t off the charts either, also ripped so still looking great!
His best assets are his arms and shoulders. That is what makes him look a little bigger than he really is as far as muscle size.
Oh yeah, he’s also got some of the coolest abs ever!
If you want to achieve this look, you must be at a low body fat percentage. As was mentioned, Pitt is at about 5% – that is very low and very impressive. My guess is that the average “fit” guy is around 12% (women probably around 25%) and would benefit greatly by dropping down to around 8% (20% for women) – that is when you are really going to start seeing the type of definition that will give you the Tyler Durden look.
Why Was Brad Pitt’s Workout So Effective?
Overall, I honestly wouldn’t recommend this style workout for everyone, but if you have worked your butt off to get lean or are already a lean person than this workout would be adequate. A far superior approach would be to follow Rusty Moore’s Visual Impact Muscle Building.
Adding Muscle to a Lean Body
What made this so effective for him was the fact that he was already down to such a low body fat percentage. If you are skinny, or very lean, that is the perfect time to build muscle. If you have a few pounds of fat to shed (or more than a few) I would recommend going on a diet to look like Brad Pitt first.
The diet that practically all of my fitness colleges, as well as myself, use to shed fat on demand is Eat Stop Eat. The main goal here is to find a diet that you can follow and maintain long enough to get ripped.
Once you have dieted down and maintained your new weight, your skin is going to be used to the small version of you. When you add bulk to your already tight skin you get the “shrink wrap effect.” This is the same method that Taylor Lautner used (by accident) when he got in such great shape for his role in Twilight and it is the reason the Brad Pitt Fight Club workout worked so well for Pitt.