How to Lose Belly Fat the Right Way
The most effective training, diet, and lifestyle strategies to reduce both subcutaneous and visceral belly fat.
If you’ve been trying to drop stubborn belly fat, you’re not alone—and you’re not crazy for thinking some belly fat is harder to lose than others.
That’s because there are actually two types of fat in your abdominal region:
- Subcutaneous fat, the soft fat you can pinch under your skin.
- Visceral fat, the deeper fat that wraps around your organs like your liver, pancreas, intestines, and kidneys—and it’s far more dangerous.
While subcutaneous fat is mostly a cosmetic concern, excess visceral fat has been linked to heart disease, diabetes, and certain cancers. And unfortunately, there’s no magic ab workout to target either type.
The only proven way to reduce both? Smart training, nutrition, and lifestyle changes. Let’s break them down.
Train Smarter to Burn More Belly Fat
Research shows the most effective approach is a combination of resistance training workouts and cardio.
For lifting, a full-body training plan is best for overall fat loss. Aim to hit each major muscle group—legs, back, chest, shoulders, arms, and abs—two to three times per week. Three sets per muscle group will do the job.
For cardio, you have two solid options:
- Steady-state cardio, like walking or biking for 30–60 minutes.
- High-intensity interval training (HIIT) , such as
Access Every Article, Workout, Meal Plan, & App For $1
Related Articles
-
How To Maximize Muscle Growth With Intermittent FastingWant more size and strength gains while doing intermittent fasting? Follow these IF guidelines to maximize muscle while losing body fat.
-
Protein Needs: How to Prevent Muscle Loss During InactivityEven underworked muscles need protein – science proves it. Keeping protein intake high during times of inactivity could save your hard-earned muscle mass.
-
How to Bench PressBench pressing is a foundational exercise for building upper body strength. Ensure proper form by maintaining five points of contact: feet, glutes, upper back, head, and hands. Proper technique maximizes gains and minimizes injury risk.
-
How to Calculate Protein Needs in Grams Per PoundLearn how to calculate your protein needs in grams per pound with Jim Stoppani’s simple guide. Find your ideal intake for muscle growth or fat loss!
Foundations
-
Featured Meal Plans
-
Muscle Hypertrophy: Build Muscle Fast
-
Rethink Your Rep Range
-
The Science of Strength Bands
Training
- How to Lose Belly Fat the Right Way
- Brutal Biceps & Triceps Superset Workout for Bigger Arms
- How Long Should You Rest Between Sets for Muscle Growth?
- Can Swearing Make You Stronger? Science Says Yes
- How Many Sets and Reps to Build Muscle?
Nutrition
- How to Lose Belly Fat the Right Way
- How Intermittent Fasting Impacts Brain Function, According to Science
- Why You Should Eat Carbs Immediately After Your Workout
- Coffee for Muscle Growth and Fat Loss: What the Latest Study Shows
- Should You Train Fasted? New Research Shows It Can Hurt Strength Gains
Supplementation
- How to Lose Belly Fat the Right Way
- Betaine Boosts Performance and Testosterone, According to New Study
- What Is a Normal Testosterone Level for Men? Here’s What the Research Says
- Probiotics for Muscle Growth: New Research Confirms the Link
- How Tongue Scraping Can Improve Muscle Pumps
Health
- What Is a Normal Testosterone Level for Men? Here’s What the Research Says
- 5 Ways to Burn Fat Today
- High-Protein Diets and Kidney Disease
- The Truth About Trenbolone
- Don't Pass It On: Taking COVID-19 to Heart
