Fat Loss

How To Get Rid Of Lower Belly Fat

Figuring out how to get rid of lower belly fat can be one of the most frustrating things when people start losing weight.  Even though their belly fat is coming off there’s still that little pooch hanging off their lower stomach.

If you can figure out how to lose belly fat in general then you’ve already finished most of the work.  To say it up front, I really don’t believe that you can spot reduce significantly by just doing 1,000’s of situps every day, but there are ways to eliminate lower belly fat.

First of all you’re going to figure out how to lose belly fat naturally just to get the ball rolling.  Then once you’ve made some progress and you’ve noticed that you still have some lower belly fat then, and only then, is this information going to help you out.

I’d also recommend checking out my post on what foods to eat to lose belly fat as well.  The proof is in the pudding on this one.  You can train until you puke everyday of the week but if you’re still eating like crap then you’re not going to get the real results that you’re looking for.

Once you get your nutrition under control and you’re not eating foods that are going to pack on the belly fat you can start taking care of the hormones that may be causing you to hold onto that lower belly fat.

1 Sneaky Trick To Get Rid Of Belly Fat

The hormone cortisol has gotten a ton of press coverage the past couple years and it’s been heavily linked to the storage of belly fat.  You’ve also probably seen those cheesy commercials on TV trying to sell you anti-cortisol pills (which are B.S. by the way).

If you’re packing on belly fat, especially lower belly fat then the odds are very good that you have high levels of cortisol running through your body.  Cortisol is a stress hormone and it’s produced by the adrenal glands.  It’s an essential hormone to the human body as it helps fight stress, breakdown macronutrients and store them, immune support and anti-inflammatory effects.

So obviously we want to have some cortisol levels running in our bodies at all times, but many people who are overweight are actually living a way too stressful life and their hormone levels are through the roof.

Most people don’t know this but even exercising can produce cortisol in the body.  So even if you’re trying to lose fat and gain muscle by exercising your body is also producing cortisol which can make you put on even more fat.  But that doesn’t mean you should exercise…

Growth hormone is also a great hormone that gets released from the body from doing certain types of exercise and it’s the #1 combatant of cortisol and belly fat.  Naturally producing as much growth hormone as possible is going to be imperative if you’re trying to find out how to get rid of lower belly fat.

So the key to lowering cortisol levels and thus lower belly fat, we’re going to have to exercise to naturally raise our growth hormone levels.  And the best training to do this is by maximizing your time under tension for each exercise in the concentric (positive) phase.

This means when you’re doing an exercise such as push-ups you would lower yourself at a normal speed towards the ground but you would go super slow going back up taking 4-5 seconds to do so.  Create a progression for the exercise so you can only get around 10-12 reps by doing this method.

You should really feel that burning sensation that lactic acid produces in your body, this is a great sign because it means that your body is going to naturally create more growth hormone so it can battle your belly fat and tone up your body.

I would do this with just about all of your exercises in your training program and even your abdominal exercises.  This type of training is essential to answering the frustrating question on how to lose the last 10 pounds.

I wish it were as easy as doing a hundred hanging leg raises but unfortunately it isn’t.

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  1. Charles

    December 11, 2011 at 9:18 pm

    The first thing to lose lower belly fat, is diet. Avoid all junk foods. If possible eat food from their natural state. I mean avoid all processed foods. Drink a lot of water, at 8 glasses of water per day. Drink water before you eat, for which water will make you feel full and wont eat more. Do exercises regularly, at least 3 days in a week 20-30 minutes, cardio workouts and at least some weight training once a week. With consistency and focus, you will reach you goal and get the body you have always desired.


  2. G g sophia

    January 23, 2012 at 11:03 pm

    I am always on the lookout for scientific explanations for how our body stores/burns fat. This article makes sense. I will start following the slow motion reps. Thanks.


  3. Jane Bowlin

    April 5, 2012 at 6:36 am

    Hi, I’m 62 years young… female……overweight and STRESSED out. Help!! Please and THANK YOU!!!!!!!!!!!



    October 20, 2012 at 5:49 am



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About Josh

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Hey, I’m Josh.

I help good people transform their bodies with smart nutrition & training.

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