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How to reduce belly fat


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How to reduce belly fat? We need to have a combination of strategic exercise plan and nutritious daily meal in order to reduce belly fat effectively. Please refer the "BEST Formula".

How to reduce belly fat

  1. 1. Presented by ChenBSc of Genetics and Molecular Biology University Malaya Medical Centre
  2. 2. How To Reduce Belly FatHow to reduce belly fat? These are the phrases that most of the people nowadays searching on internet. Belly fat, or scientifically we called it abdominal obesity is the accumulation of abdominal fat causing the increase size of the waist. In fact, there are majority of people regardless the genders (both men and women) in this modern age have this belly fat problem. This extra abdominal fat is not only makes them embarrass to show off their body, but it is also causing tons of health problems. Many scientific studies have proven that it is particularly risky in term of health to have excess abdominal fat. However, most of the people do not aware of this serious health problem. It is not just simply ugly, but it is dangerous!
  3. 3. Types of Fat in AbdomenBefore we go any further about how to reduce belly fat, we need to understand some of the basic knowledge about the belly fat first. Generally, there are two types of fat in our abdomen. The first type is subcutaneous fat. The subcutaneous fat is found just beneath the epidermis which is the outermost layer of skin. It covers up our abs from being visible. The second type is visceral fat or organ fat. Visceral fat is found inside the abdominal cavity. If compare to subcutaneous fat, visceral fat is much harder to lose. And, the excessive visceral fat is even more dangerous than subcutaneous fat in term of health. This kind of fat will boost up the risk of getting heart disease, high blood pressure, stroke, diabetes and so on.
  4. 4. In fact, I do not really understand what is belly fat until I found a book called “Truth About Six Pack Abs” from Mike Geary. He is a certified dietary expert and a contributing author to the popular Muscle & Fitness Magazine & Oxygen Magazine. After doing some deep research on how to reduce belly fat in “Truth About Six Pack Abs”, I can conclude all the methods with a formula called “BEST Formula”. What is BEST formula? Please refer to the illustration below for the explanation.
  5. 5. BEST Formula Firstly, we need to understand that there is no any fast, quick and miracle way to reduce belly fat. Many people proved that there are no pills or supplements that can really help us to lose our belly fat faster. Obviously, the only solution to consistently reduce our belly fat is to Boost up the efforts on Exercises, Stop fat inducing foods, and Take in healthy foods. That is what we called BEST formula. The combination of nutritious diet and strategic exercise program can stimulates the necessary hormonal and metabolic response in our body. This is essential to reduce our belly fat in a natural and healthy way. You may find out more information at
  6. 6. Boost Up the Efforts on Exercises Yes, we need to boost up our efforts on doing exercises. However, only the strategic exercise program can really help in reducing the belly fat. Mike has shown us 3 unconventional exercises to reduce belly fat effectively. 1. Renegade Dumbbell Rows Renegade Dumbbell Rows can be done by starting in a pushup position with the hands holding one dumbbell each. Then, row one dumbbell up while stabilizing our body with the other arm. Then, bring the dumbbell back to the ground and alternate the rowing arm while stabilizing with the opposite arm. The stabilizing effect can effectively reduce the belly fat. 2. Front Squats with Barbell Front squats with barbell can be done with the barbell in front of the body on the front of shoulders instead of resting on the upper back as in back squats. We will stabilize the barbell on shoulders by crossing arms and pushing fists into bar against the shoulders while keeping elbows out in front of the body. 3. Mountain Climbers Mountain climbers can be done by starting in a pushup position. Next, we can shuffle the feet in and out so that the knees are moving in under the chest and then back out to starting position. For these 3 exercises, a good rep scheme to use is 3 to 4 sets of 8 reps for each. For mountain climbers, we can do for a time interval instead of reps. Find out more information about strategic exercises at
  7. 7. Boost Up the Efforts on Stop Fat Inducing Foods According to Mike Geary, wheat and dairy are the culprits of weight gain, headaches, and so on. Personally, Mike is anti-wheat person. However, it is not a must to eliminate the wheat and dairy permanently from our diet. But, at least try to reduce it. He has shown us how to carry out a test for Zero wheat and dairy to see the belly fat loss results in his book. You can find out more details at about-abs/.
  8. 8. Boost Up the Efforts on Take in Healthy Foods Consuming a nutritious daily meal is essential in reducing belly fat too. Cruciferous vegetables such as broccoli, Brussels sprouts as well as turmeric are the top recommended foods to reduce the belly fat.
  9. 9. Practicing BEST Formula If we follow the BEST Formula, we will see the importance of combining exercises and diet to reduce belly fat effectively. The old exercise program will not working well enough even we do it routinely if we do not really understand the abdominal itself. Those typical boring ineffective cardio routines are not going to be useful in reducing abdominal fat as well. Luckily, Mike Geary will show us many good exercises for fat loss on abdominal part and nutritious diet. He had done many studies and applied those practice with himself as well as thousands of his clients from all over the world.
  10. 10. Practicing BEST Formula In conclusion, belly fat is not just ugly but it will cause some serious health problem too. If you care about the quality of life and the loved ones, start learning how to reduce belly fat should be your top priorities. You can gain back your health and confidence now by reading the Truth about Six Pack Abs. It is not about abs exercises only but it includes the detailed strategies for both nutrition and exercises that maximize your ability to lose belly fat so that you can get rid of dangerous health risk and desirable body shape. This is a proven system. If you apply it, the results will come. Remember the BEST formula! It will help you a lot!
  11. 11. Find out more information at about-abs/.