Lose Belly Fat Once and for All with This Complete 9-Week Diet and Training Program

Let’s face it, belly fat is not very pleasing to the eye. Fat (adipose) is a complicated, and interesting, organ system. The human body contains multiple types of adipose tissue that vary by function and location.

Much of the adipose tissue in humans is made up of white fat, which is largely in charge of secreting special fat-derived hormones called adipokines, such as adiponectin.

Humans also contain brown fat, a “healthy” fat that actually increases metabolic rate and tends to be higher in lean individuals. The roles of brown fat extend beyond the scope of this article so we’ll save that for a future installment.

Back on point, visceral/belly fat is tissue surrounding internal organs that lies on the dorsal side of the abdominal wall; most belly fat is white fat and differs in form and function from subcutaneous fat tissue which lays directly underneath the skin. 

Needless to say, if longevity, health, and being lean mean much to you, then hauling around a large amount of belly fat is probably not conducive to your goals.

But how does one get rid of belly fat and keep it off?

Surprisingly, the answer is not to do hours of abdominal training every day; rather the solution is consistent diet, intense weight training, and intermittent bouts of cardio.

Read as this article will guide you through how to do all that so you can lose your belly fat once and for all

Diet Overview and Tips for Losing Belly Fat

Calories and Macronutrients

  • If belly fat loss is the goal (note the word FAT, not weight); keeping it simple we have ~3500 calories in 1lb of fat tissue, divided into 7 days of the week, which yields a goal 500-calorie deficit for losing 1lb fat each week.
  • You could safely lose up to 1.5 to 2lbs of belly fat per week, but beyond that and you sacrifice too much lean tissue (aka muscle) to benefit your main goal
  • As an example, someone with a body weight of ~300lbs @ 25% body fat (~225lbs lean mass) would land you at a maintenance (BMR * Activity Level) caloric value of ~2,700 cals/day (use this BMR calculator to help calculate your calorie needs)
  • This individual’s (maintenance caloric value – goal fat loss) yields a caloric intake of roughly 1800-2200 Calories/day
  • Research has proven time and time again that a moderate carbohydrate, protein, and fat approach seems to be best for treatment of weight loss in overweight individuals. Thus, your diet should start around one gram (g) protein/lb lean body mass (LBM), .75g-1g carbohydrates/lb LBM, and the rest of the calories in the form of fats.

Diet Tips that are tried and true

  • Eat smaller, more frequent meals
  • Consume plenty of lean protein (see: Food List section)
  • Consume a moderate amount of healthy fat at each meal
  • Eat plenty of fiber from vegetables, fruits, and unrefined carbohydrates like beans (these are godsends for hunger pangs)
  • Limit intake of starchy carbohydrates such as bread, pasta, rice and grains
  • Eat slowly
  • Continue to utilize free/cheat meals (1-2 meals/treats week or if a situation arises that calls for eating out)

A word on Free/Cheat Meals

A free/cheat meal is NOT a deliberate attempt to see how much food you can stuff down your gullet in a single meal, although this is how it is all too commonly interpreted when people are trying to shred belly fat.

The problem I often see is that people looking to lose belly fat fall out of one psychological trap (that breaking the diet at all is a huge failure on their part) and into another (they try to see how much junk they can gorge on during their breaks).

If you really want to lose belly fat, don’t decide that you’re going to try and put down an entire pizza (or two), or bankrupt the all-you-can-eat buffet, for your free meal; that’s complete and utter abuse of what the free meal is supposed to accomplish.

Rather, go eat a ‘normal’ meal where you are not overly obsessed with the content.  Don’t get me wrong, striving to make healthier choices at this point is always a good thing but taking a little break from your routine diet isn’t going to kill you.

As I said above, if you want those greasy french fries or that dessert after dinner, go for itJust don’t order two entrees, three desserts, eat the entire loaf of bread with butter and half of your buddy’s dinner and then hit the ice cream place on the way home, call it a ‘meal’, and think I somehow told you to do so.

Meal frequency/hunger

First of all, satiety and hunger are controlled by many complex systems in the human body that go beyond the scope of this article, so for your brains sanity, I will keep this simple. It should be noted that humans are the only species that eat for non-hunger based reasons: boredom, fun, drunk, commercials, its ‘meal time’, etc.

Meal frequency is an ongoing debate in the fitness realm; yet, there is very little literature suggesting more meals is a direct cause of belly fat loss.  There is only a correlation between higher meal frequency and feelings of fullness which usually helps dieters STAY ON TRACK.

The moral of the story is that just because you go 4-5 hours without a meal doesn’t mean you’re going to slow down your metabolism; it doesn’t matter whether you eat every three or eight hours as long as you hit your carb, fat, and protein and calorie goals.

You should still aim for at least four meals spread throughout the day and aim at hitting 25% of your carb intake at breakfast, pre-workout, and post-workout (for weight training days). This leaves you with 25% spread throughout your other meals/snacks of the day. If you lift after breakfast, do 30% carbs at breakfast and 30% post-workout with 40% throughout the rest of the day.

Remember that since your calories are somewhat lower, more meals may benefit you if hunger pangs arise. Don’t fret; just spread your calories and macros out over more meals.

Sample Macro Breakdowns

For an individual consuming: 240g carbohydrate/270g protein/60g fat

  • 6 Meals (AM Workout day)
    • Breakfast: 65-70g carbs/45g protein/10g fat
    • -Lift
    • Post-WO meal: Same as breakfast
    • Meal 3-6: 25-30g carbs/45g protein/10g fat
  • 6 Meals (PM workout)
    • Breakfast: 55-60g carbs/45g protein/10g fat
    • Meal 2: 20-25g carbs/45 protein/10g fat
    • Pre-WO Meal: Same as breakfast
    • Post-WO Meal: Same as breakfast
    • Meal 5 & 6: Same as meal 2

I could sit here and give you calculations for every combination out there, but you ultimately know your schedule better than I do so just simply plug in the macros and percentages provided to get the desired portions for your meal breakdowns.

Simply use the food list and portions (see section below) to meet your macronutrient goals; it doesn’t make much difference what specifically you eat as long as the food is acceptable and helps you meet your nutrient goals.

Take home message is eat the majority of your carbs at breakfast, pre-workout, and post-workout; your proteins and fats should be relatively static throughout the day.

Just remember, success, in this case, is not determined by reaching a certain body weight in “X” amount of time, but by changing habits that got you here in the first place.

Your goal should not just be to lose some arbitrary amount of belly fat and then RETURN to your old habits. That’s exactly why nobody ever reaches their fat-loss goals indefinitely, they get there (so to speak), but they quickly return to point “A” afterward.

The goal is to lose AND maintain the belly fat loss, a change of HABIT.

Suggested Food List

Protein (6-8 grams protein per serving size)

  • * Chicken breast (white meat) boneless/skinless 1 oz or 28.35g
  • * Turkey breast (LEAN 93/7) 1 oz or 28.35g
  • * Fresh fish (cod, haddock, halibut, tuna, tilapia) 1 oz or 28.35g
  • * Shell fish (crab, lobster, shrimp) 25 oz or 35.5g
  • * Egg whites 2 or 67g
  • * Egg Beaters ¼ cup or 2.15 oz or 61g
  • * Non-fat cottage cheese ¼ cup or 2 oz or 57 g
  • * Salmon Fillet 1 oz or 28.35g (also counts as ½ fat serving)
  • * Lean Sirloin ¾ oz or 21.25g
  • * Egg (including yolk) 1 or 50g (also counts as 1 fat serving)
  • * Cheese 2% (Reduced Fat) 1 oz or 28.35g (also counts as 1 fat serving)
  • * Salmon 1 oz or 28.35g (also counts as ½ fat serving)
Fruits: 12-15 grams carbohydrate
  • * Apple, (with peel) 25 oz or 92g
  • * Banana, (peeled) 25 oz or 64g
  • * Blueberries (fresh) 5 oz or 99g
  • * Grapefruit, (peeled) 5 oz or 184g
  • * Grapes 3 oz or 85g
  • * Mango (fresh) 3 oz or 85g
  • * Orange, (peeled) 5 oz or 99g
  • * Pineapple 4 oz or 113g
  • * Peach (fresh) 55 oz or 127.5g
  • * Pear (fresh) 3 oz or 85g
  • * Papaya (fresh) 5 oz or 141.75g
  • * Raisins (seedless) 2 tbsp or 18.5g
  • * Strawberries (fresh) 5 oz or 184g
  • * Watermelon (fresh) 5 oz or 141.75g
Starches: 12-15 grams carbohydrate

  • * Bagel – whole-wheat, oat-bran, 9-grain (3.5 inch) ½ or 42g
  • * Bread – whole-wheat, oat-bran, 9-grain 1 slice or 32g
  • * Ezekiel bread (sprouted grains NO FLOUR) 1 slice
  • * Whole Wheat English muffin ½ or 33g
  • * Pita bread (6.5 inch in diameter) ½ or 32g
  • * Whole Wheat Tortilla, 6 inches across 1 or 35g
  • * Barley (pearled) (dry) 25 tbsp or 15.6g
  • * Kashi Medley 1/3 cup or 19.8g
  • * Cream of Wheat regular or quick (dry) 5 tbsp or 16.7g
  • * Granola, low-fat (Heartland brand) 5 tbsp or 16.5g
  • * Grape-Nuts (Post brand) 5 tbsp or 16.5g
  • * Honey    ¾ tbsp or 15.8g
  • * Millet (dry) 5 tbsp or 18.75g
  • * Oat Bran (dry) 5 tbsp or 20.5g
  • * Oatmeal (Quaker Instant/Old Fashion, dry) ¼ cup or 20g
  • * Pasta, wheat (noodles, bowtie, shells etc), (cooked) 1/3 cup or 46g  
  • * Quinoa Grain (dry) 75 tbsp or 18.6g
  • * Rice, brown long-grain (cooked) 1/3 cup or 64.35g
  • * Rolled Oats ¼ cup or 20.25g
  • * Steel Cut Oats, dry 1/8 cup or 20g
  • * Baked potato (no skin) 8g or 2.25 oz
  • * Baked Sweet potato (baked no skin) 7g or 2 oz
  • * Yams (baked, no skin)     7g or 2 oz
  • * Black Beans (S&W – canned) 106g or 3.75 oz
  • * Red Kidney, Pinto Beans (Green Giant – canned) 85g or 3 oz
Dairy (12-15 grams carbohydrates, 6-8 grams protein )
  • * Skim milk (0 grams fat) 1 cup or 8 Floz
  • * 1% Milk 1 cup or 8 Floz
  • * Plain non-fat yogurt ¾ cup or 6 oz
  • * Yoplait/Dannon Light Fruit yogurt 6 oz (1 container)
Vegetables (These foods can be eaten at will for hunger control)

  • servings sizes are based on (raw or steamed) 
  • * Asparagus 4 oz or 113 g
  • * Broccoli 2.75oz or 78g or ½ cup
  • * Cauliflower 2.75oz or 78g or ½ cup
  • * Green Beans 2.2oz or 62.5g or ½ cup
  • * Onions 53g or 1.86 oz or 1/3 cup
  • * Spinach 125g or 4.4oz or 2/3 cup
  • * Celery 120g or 4.25 oz or 1 cup
  • * Cucumber 156g or 5.5 oz or 1/3 cup
  • * Green onions 50g or 1.75 oz or ½ cup
  • * Mushrooms 78g or 2.5 oz or ½ cup
  • * Tomato 90g or 3.2 oz or ½ cup
  • * Salad greens (lettuce, romaine) 165g or 5.2 oz or 3 cups
Essential Fats (Mono/Polyunsaturated)

  • * Avocado 1 oz or 28.35g
  • * Almonds (dry roasted) 1/3 oz (~ 6 pieces) or 1 tbsp or 8.6g
  • * Benecol light 1 tbsp or 14g
  • * Cashews 1/3 oz or 1 tbsp or 9.65g
  • * Enova oil 1 Tsp or 4.5g
  • * Flax oil 1 Tsp or 4.5g
  • * Mayonnaise (Light, reduced-fat) 1 Tbsp or 15g
  • * Oil (olive or canola, Enova) 1 tsp or 4.5g or 0.16 oz
  • * Peanuts 1/3 oz or 9.36g
  • * Peanut/Almond butter (smooth or crunchy) 2 tsp or 0.38 oz or 10.6g
  • * Pecans ¼ oz or 1 tbsp or 7.44g
  • * Salad dressing (Light, reduced-fat) 2 Tbsp or 30g
  • * Sesame seeds 1Tbsp or 1/3 oz or 9.4g
  • * Smart Balance Light spread 1 tbsp or 14g
  • * Sunflower seeds 1Tbsp or 1/3 oz or 9.0g
  • * Walnuts 1Tbsp or 1/4 oz or 7.5g
FREE FOODS (Use up to 2 servings per meal)
  • FAT FREE or REDUCED FAT
  • * Cream cheese 1 Tbsp
  • * Creamers, non-dairy liquid 1 Tbsp
  • * Creamer, non-dairy powder 2 Tbsp
  • * Mayonnaise, fat-free 1 Tbsp
  • * Margarine, fat-free 4 Tbsp
  • * Miracle Whip, non-fat 1 Tbsp
  • * Salad dressing, fat-free 1 Tbsp
  • * Sour cream, fat-free 2 Tbsp
  • SUGAR FREE or LOW SUGAR
  • * Hard candy, sugar free 1 piece
  • * Gelatin dessert, sugar free 1
  • * Gum, sugar free 1 piece
  • * Jam or jelly. Low sugar or light 2 tsp
  • * Syrup, sugar free 2 Tbsp
  • DRINKS
  • * Coffee
  • * Club soda
  • * Diet soft drinks, sugar free
  • * Tea
  • * Tonic water
  • SUGAR SUBSTITUTES
  • Stevia
  • Splenda (Sucralose)

Supplements

For cutting belly fat, the right supplements can help accelerate your results rather significantly. Unfortunately, there are a ton of ‘fat burners’ on the market that do next to nothing and may even make you feel lethargic and anxious due to all the stimulants.

Since you will train with weights and do cardiovascular exercise on this program, we recommend taking a pre-workout before hitting the gym. Our best-selling thermogenic pre-workout, Nitrosurge SHRED, is packed with key fat burning ingredients like L-Carnitine, as well as efficacious doses of key strength, pump, and energy enhancing ingredients like caffeine + Hordenine, L-Citrulline, and beta-alanine.

Remember, when you hit the weights, your goal should be to constantly to progress and get stronger (in some form or fashion). This is where a pre-workout with science-backed ingredients, like Nitrosurge SHRED can propel your efforts.

Since your main goal is to cut belly fat, you can also stack a pre-workout with our clinically dosed fat burners: BURN-XT and LEAN-XT.

If you opt for a pre-workout with caffeine in it, then it is best to opt for LEAN-XT, a stimulant-free fat burner that works synergistically with Nitrosurge SHRED for enhancing results in the gym and maximizing belly fat loss.

The Workout Schedule

The training program is split into two phases. Your weekly training regimen will look like this:

  • Monday–Workout A + LISS Cardio
  • Tuesday–Workout B 
  • Wednesday—Workout C + HIIT Cardio
  • Thursday–Workout D + LISS Cardio
  • Friday–Workout E 
  • Saturday—Workout F + HIIT
  • Sunday—Off (no cardio or training)

Cardio Plans

LISS=Low-intensity Steady-state cardio: >8% incline treadmill walking or Stairmaster

HIIT=High-intensity interval training: preferably on upright bike or Stairmaster

How to do HIIT: A HIIT session shouldn’t take much more than 20-25 minutes if done properly and hard enough. For example, try starting out with something like sprints on an upright exercise bike:

  • Warm-up with 5 minutes of moderate intensity cycling
  • Turn up the intensity/resistance and pedal as hard and fast as you can until you literally can’t keep going (should be about 15-20 secs)
  • Turn the intensity back down to a low setting and pedal lightly for about 75-90 secs to recover
  • Catch your breath and repeat as directed to achieve the number “sprints” as directed below

Week 1 Cardio Goals:

Perform LISS cardio until you burn 300 calories on the designated days AFTER your weight training workout. During HIIT cardio, your goal is to perform 5-6 all-out sprints (each lasting about 15-20 seconds).

Week 2 Cardio Goals: 

Perform LISS cardio until you burn 400 calories on the designated days AFTER your weight training workout. During HIIT cardio, your goal is to perform 6-7 all-out sprints (each lasting about 15-20 seconds).

Week 3 Cardio Goals: 

Perform LISS cardio until you burn 450 calories on the designated days AFTER your weight training workout. During HIIT cardio, your goal is to perform 7-8 all-out sprints (each lasting about 15-20 seconds).

Week 4 Cardio Goals: 

Perform LISS cardio until you burn 500 calories on the designated days AFTER your weight training workout. During HIIT cardio, your goal is to perform 8-9 all-out sprints (each lasting about 15-20 seconds).

Week 5 Cardio Goals: 

Perform LISS cardio until you burn 600 calories on the designated days AFTER your weight training workout. During HIIT cardio, your goal is to perform 9-10 all-out sprints (each lasting about 15-20 seconds).

Week 6 Cardio Goals: 

Perform LISS cardio until you burn 650 calories on the designated days AFTER your weight training workout. During HIIT cardio, your goal is to perform 9-10 all-out sprints (each lasting about 15-20 seconds).

Week 7 Cardio Goals: 

Perform LISS cardio until you burn 600 calories on the designated days AFTER your weight training workout. During HIIT cardio, your goal is to perform 11-12 all-out sprints (each lasting about 15-20 seconds).

Week 8 Cardio Goals: 

Perform LISS cardio until you burn 500 calories on the designated days AFTER your weight training workout. During HIIT cardio, your goal is to perform 11-12 all-out sprints (each lasting about 15-20 seconds).

Week 9 Cardio Goals: 

Perform LISS cardio until you burn 400 calories on the designated days AFTER your weight training workout. During HIIT cardio, your goal is to perform 12 all-out sprints (each lasting about 15-20 seconds).

Phase 1 (Weeks 1-4)

**AMRAP = As Many Reps As Possible

Workout A (Chest and Triceps)

ExerciseSetsReps
Incline Barbell Bench Press412-15, 10-12, 8-10, 6-8 –>Rest-Pause Set for AMRAP
Decline Barbell Bench Press312-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
Cable Flyes312-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
EZ-bar Skullcrushers312-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
Dips (add weight if you can)312-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
Reverse-grip Tricep Pressdowns312-15, 10-12, 6-8–>Rest-Pause Set for AMRAP

 

Workout B (Back and Biceps)

ExerciseSetsReps
Barbell Deadlifts412-15, 10-12, 8-10, 6-8 –>Rest-Pause Set for AMRAP
Close-grip Lat Pulldowns312-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
Bent-over Barbell Rows312-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
Wide-grip Lat Pulldowns312-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
Reverse Grip Barbell Curls312-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
Cable Curls312-15, 10-12, 6-8–>Rest-Pause Set for AMRAP

 

Workout C (Quads, Glutes and Hamstrings)

ExerciseSetsReps
Barbell Back Squats412-15, 10-12, 8-10, 6-8 –>Rest-Pause Set for AMRAP
Stiff-legged Barbell Deadlifts312-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
Barbell Lunges312-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
Leg Curls312-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
Leg Extensions312-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
Reverse Hyperextensions312-15, 10-12, 6-8–>Rest-Pause Set for AMRAP

 

Workout D (Deltoids and Traps)

ExerciseSetsReps
Seated Barbell Overhead Press412-15, 10-12, 8-10, 6-8 –>Rest-Pause Set for AMRAP
Standing Barbell Shrugs312-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
Machine Shoulder Press312-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
Machine Lateral Raise312-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
High-angle Cable Facepulls312-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
Cable Shrugs312-15, 10-12, 6-8–>Rest-Pause Set for AMRAP

 

Workout E (Biceps and Triceps)

ExerciseSetsReps
Standing Barbell Curls412-15, 10-12, 8-10, 6-8 –>Rest-Pause for Set AMRAP
Close-Grip Barbell Bench Press312-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
EZ-Bar Curls312-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
EZ-Bar Skullcrushers312-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
Reverse Grip Cable Curls312-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
Tricep Pressdowns312-15, 10-12, 6-8–>Rest-Pause Set for AMRAP

 

Workout F (Abs and Calves)

ExerciseSetsReps
Ab Wheel/Rollouts

superset w/

Standing Machine Calf Raises

 

3AMRAP each set with a weight that allows no more than 20 reps and no less than 10
Seated Calf Raise312-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
Hanging Leg Raises3AMRAP each set with bodyweight only
Calf Raises on Leg Press Machine312-15, 10-12, 6-8–>Dropset for AMRAP
Decline Weighted Sit-ups312-15, 10-12, 6-8–>Dropset for AMRAP

 

Phase 2 (Weeks 5-9)

Workout A (Chest and Triceps)

ExerciseSetsReps
Incline Dumbbell (DB) Bench Press412-15, 10-12, 8-10, 6-8 –>Dropset for AMRAP
Decline DB Bench Press312-15, 10-12, 6-8–>Dropset for AMRAP
Flat DB Flyes312-15, 10-12, 6-8–>Dropset for AMRAP
Dips (add weight if you can)312-15, 10-12, 6-8–>Dropset for AMRAP
DB Overhead Tricep Extensions312-15, 10-12, 6-8–>Dropset for AMRAP
Cable Rope Pressdowns312-15, 10-12, 6-8–>Dropset for AMRAP

 

Workout B (Back and Biceps)

ExerciseSetsReps
DB Deadlifts412-15, 10-12, 8-10, 6-8 –>Dropset for AMRAP
Close-grip Lat Pulldowns312-15, 10-12, 6-8–>Dropset for AMRAP
DB Rows312-15, 10-12, 6-8–>Dropset for AMRAP
Wide-grip Lat Pulldowns312-15, 10-12, 6-8–>Dropset for AMRAP
DB Hammer Curls312-15, 10-12, 6-8–>Dropset for AMRAP
Cable Curls312-15, 10-12, 6-8–>Dropset for AMRAP

 

Workout C (Quads, Glutes and Hamstrings)

ExerciseSetsReps
Hack Squats412-15, 10-12, 8-10, 6-8 –>Dropset for AMRAP
Stiff-legged DB Deadlifts312-15, 10-12, 6-8–>Dropset for AMRAP
DB Bulgarian Split Squats312-15, 10-12, 6-8–>Dropset for AMRAP
Leg Curls312-15, 10-12, 6-8–>Dropset for AMRAP
Leg Extensions312-15, 10-12, 6-8–>Dropset for AMRAP
Reverse Hyperextensions312-15, 10-12, 6-8–>Dropset for AMRAP

 

Workout D (Deltoids and Traps)

ExerciseSetsReps
Seated DB Overhead Press412-15, 10-12, 8-10, 6-8 –>Dropset for AMRAP
Standing DB Shrugs312-15, 10-12, 6-8–>Dropset for AMRAP
Machine Shoulder Press312-15, 10-12, 6-8–>Dropset for AMRAP
DB Side Laterals312-15, 10-12, 6-8–>Dropset for AMRAP
High-angle Cable Facepulls312-15, 10-12, 6-8–>Dropset for AMRAP
Cable Shrugs312-15, 10-12, 6-8–>Dropset for AMRAP

 

Workout E (Biceps and Triceps)

ExerciseSetsReps
Seated DB Curls412-15, 10-12, 8-10, 6-8 –>Dropset for AMRAP
DB Overhead Tricep Extensions312-15, 10-12, 6-8–>Dropset for AMRAP
DB Concentration Curls312-15, 10-12, 6-8–>Dropset for AMRAP
DB Skullcrushers312-15, 10-12, 6-8–>Dropset for AMRAP
Reverse Grip Cable Curls312-15, 10-12, 6-8–>Dropset for AMRAP
Tricep Pressdowns312-15, 10-12, 6-8–>Dropset for AMRAP

 

Workout F (Abs and Calves)

ExerciseSetsReps
Ab Wheel/Rollouts

superset w/

Standing Machine Calf Raises

 

3AMRAP each set with a weight that allows no more than 20 reps and no less than 10
Seated Calf Raise312-15, 10-12, 6-8–>Dropset for AMRAP
Hanging Leg Raises3AMRAP each set with bodyweight only
Calf Raises on Leg Press Machine312-15, 10-12, 6-8–>Dropset for AMRAP
Decline Weighted Sit-ups312-15, 10-12, 6-8–>Dropset for AMRAP

What Are You Waiting For?

So there you have it, a total 9-week diet, supplement, and training protocol to obliterate belly fat without unnecessary restriction. The key to finally getting rid of belly fat (and keeping it off) is consistency.

Missing one workout or slipping up on your diet for one meal isn’t the end of the world, but when that becomes habitual then results will fade.

Remember, progress is progress, so even if results seem minimal out of the gate, keep going! If you lose 2lbs per week, just think that will add up to over 25lbs in three short months.

After the first 4 weeks be sure to check in on the Jacked Factory Facebook page and let us know how your progress is going!

 

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