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Getting lean is difficult but there are many who start this journey. Be it for reasons for improved physical performance to better health to better looks, it’s all-important. It’s not always easy to get rid of that stubborn belly fat — or any fat, for that matter, as you can’t “spot reduce” just your belly fat.

Should You Be Using This Guide?

This guide is aimed at those who have been exercising regularly for at least a few months and who already eat fairly healthy. If you’re looking to break through a plateau and speed up the fat-burning, lean-making progress, this is your calling.

1. Lean Your Diet

The key is to cut out the junk food and other treats (except for maybe 1-2 cheat meals a week). Also, cut back on grains for a little while and focus more on lean protein, veggies, fruits and good fats. With a diet like this, you’ll get lean faster.

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2. Interval Workouts 

There are tons of great interval workouts that can speed up the process of losing fat. One of the most famous one’s – Tabata Intervals — are basically 20 seconds of intense exercise, then 10 seconds of rest … and repeat those intervals 8 times. That’s a total of four minutes — a great workout in a short amount of time.

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However, it’s important to not overdo it at first. Also realize that if you do intense intervals, you will probably have to cut back on the duration of the exercise.

3. Heavy Weights

If you normally do strength training, but only do bodyweight exercises or do high reps with lighter or medium weights, try increasing the intensity. Do this gradually, over time, as you don’t want to overdo it at first.

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Shoot for 3 sets of 5 reps with a heavier weight, for each exercise you do. This will help you to build more muscle and increase your metabolism.

4. Metcon Workouts

These are usually workouts that combine strength training with cardio at high intensities. Generally, they’re 20 minutes long (give or take 10 minutes), and they use a combination of exercises with no rest in between. Crossfit is the ultimate expression of this philosophy — typical workouts include doing four rounds of 400-meter sprints and 50 squats (as fast as you can) … or 100 pullups, 100 pushups, 100 situps, 100 squats (as fast as you can).

With this guide, you’ll be on your way to your goals with much more clarity!

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