How to Lose Belly Fat, Love Handles, & Chest Fat FAST! (9 steps)

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Today I’ll be sharing a simple 9-Step Process to INCINERATE your stubborn Belly Fat, Love Handles, and Chest Fat FAST! We’ll be covering the exercises/ workout, the diet and what to AVOID if you really want to lose fat in these areas forever!

Step 1:  The Right Approach

  • Understand that you can’t target fat loss with a specific exercise.
  • When it comes to storing fat, your body has it’s preferences. For some people, their body will store excess fat in the belly for others it might be the chest.
  • It’s just simply where your body stores it first and then decides to take it from the last.

Step 2: Increase Resistance Workouts

The real way you could get into losing fat is by getting into a calorie deficit or in simple words, by burning it. 

So there lies an obvious question, 

“ What’s the best workout or diet to burn fat ? “

  • Before you drag crazy diets into your lifestyle, the better way is to just increase one more workout per week.
  • You’ll definitely notice the fat burning without making complex changes.

Step 3: Step it Up !

  • Now let’s add 2 extra walks every day for just 10-15 minutes.
  • In conjunction with that extra workout a week now, we’re starting to actually raise the bar of fat loss a little bit quicker. 

Step 4: Light Cardio

  • So in addition to this, let’s add some light cardio. 
  • We have a dedicated video in our channel that gives the best exercises for this. So definitely check it out to progress. 

Step 5: The Calorie Problem

The sooner you realize that you have problems with your eating habits, the better. If you have excess fat in your body, there is no doubt that your diet is off. 

You might be in an ongoing diet, but if you don’t see results on your body though weeks past by, it’s time for a major change.

Step 6: Math !

  • Let’s determine how many calories you need on a daily basis.
  • Next let’s determine your fat loss goal. Typically, I’ll recommend a calorie deficit of about 350 to 500 calories every single day. 
  • So let’s say your body needs 2200 calories every single day for maintenance levels. So if we’re using 500 calorie daily deficit as an example, you take 500 calories. If you deduct that from your 2200, it gives you 1700 calories a day. That means if you’re really trying to lose fat you’re going to need to consume 1700 calories a day. 

Step 7: Eat with Consistency

  • Start eating the same thing every single day (at least Monday to Friday).
  • This will entirely eradicate a lot of confusion and will prevent you from burning out.
  • So, determine the calories you need and pick the food accordingly and have the same for Monday to Friday.

Step 8: Cheat Meals

If you have something to take away from all this it should be to avoid cheat meals at any cost.

  • Don’t ruin all the progress you’ve made from Monday to Friday by having crazy cheat meals at the weekends.
  • Even though you think you are burning, cheat meals keeps you in an endless cycle where you won’t actually see any amount of results.

“When can I have cheat meals?”

Progress is key. Remember to take pictures of your progress just so you can see results starting to happen. Once you start to see that a significant amount as well that’s when you can start to responsibly introduce cheat meals.

Step 9: Keep the Fire Burning!

Now that you’ve made this far, you are going to have a good idea of what you can and can’t do on a daily basis. It’s easier to maintain so from here and you’re going to be able to really start to stick with this habits that are going to develop. That’s about the best way that you can go about losing love handles losing belly fat and losing your man boobs.

How To Get BIGGER Arms FAST (MASSIVE BICEPS AND TRICEPS!!!)

If you’re looking to get BIGGER arms in the fastest amount of time, you’ve come to the right place. Today’s blog will be all about my best tips to growing the size of your arms.

Tanner Wideman of BarbarianBody Showing You How To Get Bigger Arms

Tip #1: Insertion/Origin Vs. Lifting From Point A-B

This is one of the most important and effective tips for you guys to use when you’re training. Typically, people think about lifting a weight from point a to point b, which is the “newbie” way of training. You need to start thinking about moving the insertion and the origin point of the muscle you’re trying to target with the designated exercise as close together as possible, as if you were trying to squeeze that muscle as hard as you possibly can. Then, when you’re bringing the weight down on the eccentric portion of the lift, you’re going to be focusing on trying to stretch those points out as far as possible.

Arms Insertion/Origin Point Example Image
Insertion/Origin Points

What this is going to do is help you develop the all coveted mind-muscle connection. Once you’re able to develop this and apply it during your workouts, I’m telling you, your muscular growth is going to go through the roof.

Tip #2: Prioritize Your Triceps To Get Bigger Arms

Moving onto tip #2: prioritizing your triceps. People always go: “I want to get bigger arms” then they’ll go and hit up the barbell curls, dumbbell curls, literally six different exercises just for the biceps. Then, at the end,they’ll do one triceps exercise.

Well, here’s the fallacy with that; the triceps are about twice the size of your biceps.

So, if you actually prioritize your triceps at the beginning of your workouts, when you have the most amount of energy, focus, and intensity, you will be able to put the most amount of volume on the triceps as opposed to the biceps. This is where your muscular growth will start to accelerate FAST.

Example of Tricep Muscles
Triceps Size

I’m not saying to neglect the biceps, instead I’m stating to focus primarily on the triceps and you’re really going to be blown away with how quickly the overall circumference will increase on your arms.

Tip #3: Train Arms 2 Times Per Week

If you really want to maximize the growth of your arms, then start to train them two times per week. Now, don’t be a newbie and workout your arms two days in a row. I ALWAYS recommend you give your muscles 48 hours at the very least to rest before you start targeting the same muscle group again. This is to ensure that you aren’t impeding on the growth process after you’ve pummeled the muscle down and smashed it on the first arms workout.

So make sure that when you’re training your arms twice a week, that you are not doing it twice in a row. Spread it out a few days then hit them again to ensure you’re getting the most out of your workouts.

Tanner Wideman of BarbarianBody Doing A Bicep Curl

Tip #4: Increase Time Under Tension

So many people make the mistake of spending one to two seconds on every single repetition on a 10 rep set, which means they’re getting around 10-20 seconds on a working set. By increasing the time under tension, we’re going to take those one to two second repetitions and actually increase those to three to four seconds.

What this is doing is keeping your muscles working a lot harder and longer, which is going to help grow your muscles a lot bigger. A tempo that I recommend for this would be: one to two seconds on the contraction of the concentric portion. then, add in a one second isometric hold and utilize a two second eccentric portion of the lift. This will give you a roughly three to four second repetition, which not only promotes muscle growth, but will also improve your form.

This tip is something that you can incorporate into all of your exercises to promote the most growth possible.

Tanner Wideman of BarbarianBody Showing What Time Under Tension Is

As a note: you don’t have to have high time under tension repetitions for every set or exercise, you should combine them with sets of fast explosive repetitions which will increase your strength, so long as you add them into your routine if you are not currently doing so.

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Tip #5: Utilize Progressive Overload

If you aren’t doing this, you need to start doing this! Lots of guys will go into the gym, head over to the barbells, grab their 40 pound barbell and pump out 10 repetitions of four sets. Next week, they’ll go and do the exact same thing, week after week, then they’ll complain that they’re training hard and consistently, but aren’t gaining any muscle mass.

The reason for this is because they’re constantly doing the exact same exercises, week after week, and they’re not challenging the muscles to grow stronger and bigger.

YouTube Comments

You can change this up by either adding one or two more repetitions and doing an 11 or 12 rep set. You could even start to do sets with a 45 pound barbell as opposed to 40 pounds. The best way really, is to actually track your workouts. Track the exercises, weights, reps, and sets that you do. If you want to do this and you’re too lazy or busy to create a log, head on over my website where I have printable workout logs. In these workout logs, you can track your workout information in when after purchasing any one of my fitness programs. These programs not only include printable PDFs for you, they also include tons of videos, structures, and workouts for the next 14 weeks.

Tip #6: Incorporate Intensity Increasers

This tip goes hand-in-hand with the progressive overload tip. Start to implement intensity increasers into your workouts. You may be wondering: what is an intensity increaser? An example of one is a drop set: let’s say you get to your 10th repetition on some cable curls, repetition number 10 was almost impossible for you, so after you get that 10th rep, you’re going to complete the set, grab the pin on the stack, and lower the weight by two plates, then squeak out as many more repetitions as you possibly can. When you hit failure again, go back to the machine, lower it by a few more plates, rinse and repeat for about 3-5 times until you get to the point where your arms can no longer move.

Tanner Wideman Showing An Example of a drop set and how it helps you get bigger arms

What this is going to do is shake you out of the plateau you’re probably in right now and challenge you a lot more than you currently have been. Another example of this would be partial reps. So, you hit that 10th rep, that’s failure. Now, you’re going to start to squeak out 3-5 repetitions just to completely fatigue and burn out the muscle group.

REST Quote (It's Part Of The Program)

The final intensity increaser that I would recommend you incorporate into your exercises are rest pauses. So, when you hit that 10th repetition, which is your failure point, you lower the weight and give yourself 10 seconds of rest, then you pick it back up and squeak out as many repetitions as you possibly can.

If you aren’t currently incorporating any of these intensity increasers, you should definitely consider it to help shake you out of the plateau you are in and help increase your overall muscle growth.

Tip #7: Diet

This may be fairly obvious, but if you aren’t properly monitoring the amount of calories and protein you intake, you are pretty much just spinning your wheels. This is the foundation, if you want to successfully increase your muscle mass.

I always recommend you give yourself one gram of protein per pound of body weight. So if you’re 160 pounds, guess what? 160 grams of protein every single day.

If you’re one of those people who has a tough time actually getting in that amount of protein, head on over to EHPLabs and grab one of their protein powders. They have regular protein powders and vegan protein powders available and if you use the code: Barbarian at checkout you will also receive a special discount.

Protein Filled Pork Chops On A Grill

Now, in conjunction with the protein, you have to get the proper amount of calories. If you’re in a calorie deficit of 500 and you’re trying to grow your muscles, good luck… Try to be in a calorie surplus of 250 on top of your maintenance level of calories every single day if you want to see muscular growth in your arms. If you’re at a maintenance level or in a deficit, you won’t be able to get the big arms that you want to get.

Tie all of these tips together I can bet that you will see some extraordinary gains in your arms in a short amount of time.

This concludes today’s blog and I hope you were able to take some of these tips and get the bigger arms that you have always wanted. These tips can easily be transferred to any other muscle group, so make sure to note which ones you want to incorporate.

As always, thanks for reading.

Tanner Wideman,

BarbarianBody

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