Achieving the lean warrior physique isn’t easy. Working your ass off for a flat stomach is a long-term goal that requires hard work and dedication.
Not only does your diet have to be incredible, you must be hitting the gym as well to mainatin that lean, tone look you want.
Here’s the good news: my philosophy is to train you to establish a healthy lifestyle. When you commit to this lifestyle, you’ll never have to worry about being fat again.
Those days of having stomach fat and a big belly are over. You’ll know how to cut weight and keep the fat off for good.
Cutting weight and reducing stomach fat is a skill that takes time to master. My mission is to teach you these skills so that you can go on living as a Lean Warrior for the rest of your life.
I’m going to give you several tips, as well as teach you the science behind weight loss. It’s important to learn the science because knowledge is power.
When you know how to calories work and contribute to fat gain, you’ll be able to create your own nutrition plans that help you burn fat week after week.
Like I said, you need to commit to the Lean Warrior lifestyle. It’s not hard! It just requires time and effort like anything else worth having in life. Stick to what I teach and you’ll see your weight drop week after week.
How Did You Get So Fat?
It’s important to understand that you didn’t get a stomach overnight. It happened over the course of several years. Even if you gain just 1 pound a month, that’s 12 pounds a year, and 36 pounds in 3 years.
This can add up rather quickly if you haven’t been taking care of your diet for several years. You hit the scale one morning and realize that you’re NOT happy with your body.
The good news is that while it may have taken you years to gain weight, you can shed it all in a matter of months.
If you can lose 2 pounds per week, you can hit your goal weight within a very reasonable time. What took you years to put on will come off 5-10 times faster.
The fatter you are, the more weight you’ll lose initially. Your body will become an active fat burning furnace IF you are eating the right types of food. More on this later.
This should motivate you! Fat loss doesn’t slow down until you reach the 10-12% body fat levels. Anything above this and you can lose anywhere from 2-5 pounds per week.
But, you need to know the science behind this process. You also should incorporate some sort of physical fitness routine. You don’t need exercise to lose weight, but it can definitely speed up the process. Plus, it’s good for your heart and you’ll live longer.
Reducing stomach fat will vary per individual. For me, my body likes to hold on to my stomach fat until the very end.
I’ll get really lean in my arms, shoulders, chest and everywhere else before I start to lose my belly fat. That’s just how my body is. I have to hit single-digit body fat levels before my lower abs start to pop.
This is common. Don’t lose hope when your belly fat reduces to disappear after everything else seems to get lean. Your love handles could be around for awhile!
Accept your body as it is. Focus on the present day and the tasks in front of you. Eat the right foods and get your exercise in. Do this daily. Make it a habit.
The Science Behind Gaining Fat and Losing Weight
First things first: it’s all about the calories and the specific macros you’re consuming.
What are macros you ask? That’s a great question! Understanding how macros work will help you create your own diet plans that cut fat.
Your macros consist of the proteins, carbs and fats you put into your body per day. It’s important to track your macros every single day. Use the MyFitnessPal app to track.
Learn to read nutritional labels. You’ll see the number of grams for fats, carbs and proteins in that particular serving of food you’re eating.
If you don’t have a food scale, get one ASAP. Here’s the one I’ve been using for years. It’s cheap but does the trick.
The scale is important because you need to weight the food you’re consuming in grams. When you record the amount of grams you’re eating, you’ll see how much protein, carbs and fats you ate.
This is the science: proteins and carbs have 4 calories per gram. Fat contains 9 calories per gram.
Knowing this, you’ll be able to calculate the amount of calories you ate for that meal. The MyFitnessPal app will record these calories for you.
If you’re consuming too many calories per day, you’ll gain weight. If you’re not losing or gaining weight each week, then you’re eating at your base level. That’s good to know, but doesn’t help for reducing stomach fat.
When you’re eating an amount of calories that causes you to lose weight each week, you’re doing it right.
It can seem tedious to weight food every day. But, it becomes a habit after a couple of weeks. You get used to it. It’s part of the lifestyle and you’ll come to enjoy it as the results come in.
How Much Protein, Carbs and Fat To Consume
This is the next part to the science of losing stomach fat. You first need to calculate how many calories you should be consuming per day.
To do this, take your current weight and multiply it by 15. This number is your base level of calories. If you eat this many calories per day, you’ll maintain your current weight.
Therefore, if you want to cut weight and lose fat, you must consume a lower amount of calories. I recommend a number between 10 and 12.
The bigger you are, the lower the multiplier. So, if you weigh 200 pounds and you’re trying to lose fat, you should consume 2,000 calories per day (200 * 10 = 2,000).
The macros you eat matter as well. I have trained people who ate low amounts of calories but still wouldn’t lose weight. Why? Because the macros were fucked.
A diet that’s low in protein, but high in carbs and fats, destroys your metabolism. The body enters into a survival state. It struggles to cut weight even with low calories.
Therefore, it’s important that you get yourself on a high protein diet. I want you to consume at least 1 gram of protein per pound of goal weight.
So, if your goal is to weigh 165 pounds, then you should eat 165g of protein per day. If your goal is to cut to 110 pounds, then eat 110g of protein.
Hoever, the heavier you are the more protein I want you to eat. This is because we need to bring you carb levels down. Unhealthy carbs are keeping you heavy.
There are certain foods that can cause inflammation and reactions in certain individuals.
For example, my body doesn’t like dairy. It reacts to it in negative ways. Therefore, I don’t consume foods that have dairy (except for some cheeses).
Because dairy products tend to be higher in fat, I stick to a diet that’s high in healthy carbs and lower in fats.
Therefore, stick to whole foods for your carb sources when losing weight. Think fruits, vegetables, rices. Avoid breads, candies, and other processed foods.
If you limit your carbs to 100g per day, you’ll find it easy to hit this number with an apple or two, a bowl of rice and a protein bar. The rest of your foods should come from good fats and proteins.
A little bit of fiber is really important for a healthy diet. I really enjoy reduced sugar craisins. These are a great carb source that’s packed with fiber. I also put frozen spinach in my smoothies.
I don’t personally track any greens that I eat. I add them to my diet without putting them in MyFitnessPal. This means any spinach, broccoli or other salads I eat don’t get recorded.
However, if I am pouring a tablespoon or two of oil, I’ll record that because it’s pure fat. Don’t forget to calculate oils! Oils are around 13g per tablespoon.
LEet’s get into some quick tips.
1. Drink Water 90% of the Time
Self-explanatory. Water should be your drink of choice 90% of the time. Aim for drinking 3/4 of a gallon per day.
Yes, you’ll pee a lot but it’s alright. By removing sugary drinks and other flavored beverages out of your body, you’ll cut unnecessary water weight quickly.
It’s amazing how much weight the body holds onto when you consume a lot of diet, sugar-free drinks. Switching to water can literally “drain” your body over the next few weeks. I’ve seen this happen with several clients.
This is also important if you enjoy socializing and having drinks. That’s great! Be social. Don’t let the Lean Warrior lifestyle keep you from having fun.
However, don’t have too much alcohol. There are around 80 calories in one shot of vodka. So keep this in mind when you’re out drinking.
Also, try to have drinks that are either sugar-free, or low in sugar. My drink of choice is vodka with sparkling water and a lime. It’s tasty enough and does the job.
2. Power Walking 3-4 Times Per Week
You can refer to my article about power walking for fat loss, but I’ll quickly sum it up here.
Go find some hills to walk up for about 20 minutes, or get on a treadmill with an incline.
Set the speed high enough so that you’re able to give yourself a good workout with just 10-15 minutes of power walking on the treadmill.
Do NOT hold the rails. Keep your hands free while you power walk. Make sure the incline is high enough so it’s tough! You should feel the burn in your legs. It’s a great calve builder.
Doing this just 3 times per week will accelerate your weight loss goals which will reduce stomach fat.
3. Keep Your Sugar Intake Low
It’s slowly becoming widely known that sugar is the main contributer to fat gain. It’s healthier to eat fats than sugars to lose weight!
Check out this article by the new york times. You’ll learn how the sugar industry “played down the link between sugar and heart disease and promote saturated fat as the culprit instead, newly released historical documents show.”
It’s some very, very interesting information that will help you to see a new light on fat, especially saturated fats. Saturated fats are good for you! So eat those eggs and fatty meats. You won’t get heart disease.
Heart disease and fat gain is caused from a diet too high in sugars. Think about all those donuts, cereals, and other crap that people consume on a daily basis.
This also means that you should avoid juices. It’s much more beneficial to eat an apple a day instead of having a class of apple juice.
4. Start Weight Training and Build Strength
Whether you’re gaining weight or losing weight, you should be hitting the gym at least 3 times per week. You want to get stronger regardless.
When you lift weights, you are burning calories. Leg workouts burn more calories than any other muscle group. Check out my fat burning leg workout for a solid routine.
I recommend you get in the gym 4 times per week. But, if you can only get in there 2-3 times, that’s okay. Diet is still superior for burning fat. Get your diet handled before anything else.
5. Consistency Is Key For That Flat Stomach
At the end of the day, it’s your level of consistency that will help you finally reduce stomach fat. You can’t cut weight if you’re inconsisstent. You’ll struggle for the rest of your life.
This is why you want to make your weight loss goals part of your lifestyle. It’s your way of living life.
When you approach weight loss from a lifestyle point of view, it becomes part of your journey. There’s less stress because you’re not trying to lose 50 pounds before that wedding in 4 weeks.
Instead, you’re focused on the long-term goal. It makes losing weight a stress-free process.
Once you hit your goal weight level, you’ll have that Lean Warrior physique. Then, you just add a few hundred more calories per day and you’re set for life!
Questions or comments? Leave them below and share your story.