How long does it take to lose belly fat and have a well defined stomach? The answer depends on a couple of factors. Today we are going to talk about 4 main factors that will influence your ability to lose weight quickly.
1) Your body type, which will be highly influenced by genetics.
2) Fat cells
There are three main classifications of body types: ectomorphs, mesomorphs, and endomorphs. Ectomorphs tend to be naturally slim and have high energy levels. They never really have a problem losing weight. I’m more of an ectomorph. It’s hard for me to gain weight and it’s hard for me to gain muscle. It’s easy for me to lose weight, especially if I skip meals. Ectomorphs are, well, ectomorph!
Mesomorphs are your 100-meter sprinters, your Arnold Schwarzenegger. They have a high metabolism like ectomorphs, but it is easier for them to gain muscle mass.
Gaining weight is very easy and gaining muscle is very easy for mesomorphs, which means losing weight is also very easy for them because they have a lot of muscle, which means they have a higher basal metabolic rate and burn more calories. It is easier for mesomorphs to gain muscle definition.
Endomorphs have the shorter end of the stick when it comes to losing fat. I’ll be honest with you, if you’re a little rounder, find it easy to keep the weight off, and have a harder time losing it, it’s not going to be an easy path to muscle definition.
There could be an association with low thyroid function that lowers your metabolism, compounding the problem. If you are an endomorph, pay special attention to all these lessons.
It is important to realize that depending on which body type you exhibit most dominant (and we are not one or the other, but a combination of all three), if you are more of an endomorph, it is going to take a lot more work. and diligence than someone who is more ectomorphic or mesomorphic to lose fat and see more definition.
You can see my muscles without problem. If I want to lose fat, it doesn’t take any time, but if you ask me to put a couple inches on my biceps, then we’re talking about me being in the gym 24/7 doing workouts. serious. It would take a lot of work. The same goes for an endomorph.
If you want to lose weight as an endomorph, it is going to take a lot of work because you are working against the nature of your body to some extent. But it can be done and millions of people are doing it right now. So if you’re in that category, keep your head up and I know you can do it. In these lessons we will show you how it can be done.
When it comes to getting where you want to go in terms of muscle definition, it will depend a lot on where you are at the moment. In the second lesson we talked about fat cells and fat cell receptors.
Today I want to talk about fat cells themselves. Fat cells are known as adipocytes. They hold on to fat as stored energy. Certain receptors on fat cells allow hormones to influence them, such as hormone-sensitive lipase, and break down fat into fatty acids that are extracted from the body through the blood and used for energy.
I think it was in 2007 that researchers discovered the adipose gene. This is a gene that determines the composition of fat cells. Generally, an adult has about 30 billion fat cells. The common thought used to be that you were born with a certain number of fat cells, but this might not be the case.
In general, if you are at a healthy adult weight, you acquired all of your fat cells before you hit puberty. Puberty is the closing window for any new fat cell development. If you are a fairly thin adult, you will have the same number of fat cells throughout your life.
Now, if you gain excess weight even as an adult, new research shows that these fat cells can grow up to 4 times and begin to multiply. That is a very scary concept. Instead of having 30 billion fat cells, if you gain excess weight, you may have 40 or 50 billion or more fat cells in your body.
This is just another reason to lead an active lifestyle and stay fit and healthy. You don’t need more fat cells. Fat cells work like a balloon. If you fill a balloon with water, it will expand and as soon as you release it, the balloon will shrink back to its very small size.
When you lose weight, your fat cells shrink. Fat cells don’t go away, but they can multiply, so be careful with that. You don’t want more fat cells, so the key is to decrease fat stores by using fat for energy purposes.
This is why exercise is so important.
One thing you should know about fat is that it stores acid in the body. This is why alkalinity is so important in the diet. If your fat cells are holding a lot of acid, it will be very difficult for your body to get rid of fat stores because they need to be there to hold the acid. But that’s a topic for another day.
If you are an ectomorph, chances are you have been able to get away with eating whatever you want during your life. You may be able to eat fast food every day and not gain weight, but the problem is that you can be fit without being healthy.
If you are eating junk food, you are not doing your body any good on the inside. You may not show any physical weight gain, but to be healthy and fit you need to eat the right nutrients. Trust me, you will look and feel much, much better than you feel right now if you start eating whole foods.
As an endomorph, you have to be very strict and diligent about your diet. As you probably know, if you have the wrong foods in your diet, like refined carbohydrates, for example, you will tend to retain water and gain weight easily.
Hopefully, you are listening to your body enough to be able to relate the foods you eat to how you feel. It is important to have that body awareness. If you have no idea how food affects the way you feel, now is a good time to start making those connections between food and mood.
As an endomorph who wants to lose belly fat and really start to see some definition, you need to pay attention to your diet. You need to make sure you are in that caloric deficit we talked about earlier.
You need to make sure that you are eating nutrient dense foods and you should stay away from strictly carbohydrate and nutrient-free foods such as chocolate bars, cakes, refined bread, soda, etc. Eat lots of vegetables. Vegetables are very rich in nutrients and act by burning calories due to their thermal effect.
They are high in fiber, which means your body has to spend a lot of time digesting them, which means your body burns calories doing so.
Mesomorphs can eat more or less like ectomorphs, but that doesn’t mean they should eat! In general, everyone should stay away from refined carbohydrates. Even if something is made with 100% whole wheat, it is not good.
Stick to pseudograins like amaranth, quinoa, millet, spelled, etc. Those grains are easier for your body to digest. Wheat is very difficult for your body to digest, and many people have trouble digesting wheat, which can lead to bloating.
One of the reasons it is difficult to have a flat stomach is food sensitivity. Eliminating foods that you are sensitive to will make it easier for you to see a flat stomach.
Whether or not you get that flat stomach depends a lot on where you are with your diet. If you are an endomorph, again, you have to work a little harder and be more diligent than an ectomorph or a mesomorph.
If you are a man with less than 10% body fat, you should see muscle definition. If you are a woman, any body fat percentage below your mid-teens should show muscle definition. You don’t want to drop your body fat percentage too low. It is important to have a certain amount for energy purposes.
Let’s talk about exercise. If you are an endomorph, you will want to spend more time doing cardio in addition to strength training. Your body requires more effort if you are looking to burn fat. Endomorphs are looking for 3-4 cardio sessions per week and a minimum of 3 strength training workouts per week.
The goal of your workouts should be intensity. Your workouts should not last more than an hour at high intensity. If you’re an ectomorph, you don’t need to go crazy with cardio because you’re already pretty skinny.
The difficult thing for ectomorphs is building muscle, so spend more time doing full-body strength training to build a little size and maintain your lean muscle mass. If you’re going to be doing cardio, which you should be doing, keep it short and intense and stick to intervals. I’d say 20 minutes three times a week is fine.
Mesomorphs have a bit of freedom because they are naturally blessed. Mesomorphs must incorporate cardiovascular and strength training in one form or another.
I wish I could tell you exactly how long it will take. I wish I could tell you that if you follow my advice, you will see results in exactly 7 days, but it doesn’t work like that.
Anyone who makes those ridiculous claims is someone you should run from. A given program will not produce the same results for two different people. We are all unique.
The way you respond to your food intake and exercise will be very different from someone else’s. There are many factors involved. With exercise, you have intensity, how long you are exercising, what muscle groups you are targeting, etc. There are all kinds of variables.
The goal is to maintain that long-term vision of what you want to achieve and be committed to achieving it. Keep in mind, as we mentioned in previous lessons, that it will take time.
From a general fat loss perspective, 1 to 2 pounds of fat loss per week is healthy. During the week, you must create a 7,000 calorie deficit to lose 2 pounds. It is not easy, but it can be done.
Stay engaged no matter what. And don’t trust the scale.
Pay attention to how your clothes fit. Some people may not notice a difference on the scale, but they notice a decrease in body fat percentage in the mirror and on clothing. That is the true mark of improving your health and fitness.