How to Lose Belly Fat WITHOUT a Gym

May 21, 2024

Brought to you by…
Coach Adam
(aka TRX Traveller)
Body Transformation Coach
Founder of Fitness Freedom Athletes

In this post we’re going to look at to lose stubborn belly fat by following two simple phases.

Phase one, how to optimise your body for fat loss.

And then phase two, how to accelerate that belly fat loss with the right workout.

I’ve use this method that I’m about to take you through myself for many years.

And it’s also the method that I use with my private one to one coaching clients.

If it can work for them and me, it can work for you.

Let’s dive in…

If you prefer to watch this as a video click play below, otherwise read on…

The most important phase to start with is your diet…

Phase #1 – Optimising Your Body for Belly Fat Loss.

In the world of health and nutrition, everyone argues and disagrees on many things.

But there’s one universal thing everyone’s pretty aligned with…

If you lose belly fat, it makes a dramatic difference for your health, longevity, energy, and your body confidence.

Here’s the main mistakes that people make when trying to lose belly fat:

Restrictive eating – They’ll skip breakfast everyday and or randomly skip dinner only to wake up starving in the middle of the night and bunge.

Cleanses – They’ll only have green smoothies for every meal. Sounds great and yummy. But leads to massive demotivation and being sick of life.

Fat free – No tasty fatty meats anymore. Or the majority of tasty food for that matter. Screws up hormones and just sucks!

Zero carbs – They can’t eat out or have a beer anymore. And they wonder why they have no easy available energy in workouts or for hobbies. Sluggish.

Slim Shakes – I’m happy to live my life off tasteless liquids. I wouldn’t be, would you?

Cut Calories – I’ll only eat what the rabbit eats. Come on, that’s no way to enjoy life.

Here’s a fact…

“87 percent of people will regain their belly fat and weight after the first few months of trying a diet.”

These clickbait money making methods flat out don’t work

Or, they may work short term, but not long.

And ultimately, they’re not sustainable, realistic, and they restrict your life.

And you’re going to waste your number one assets, your time and energy.

Here’s Why They Don’t Work

Imagine the food you eat is like the petrol for an engine.

And your body is a worn out engine.

No matter how good that petrol is or how big the promises of high performance is,

if you put that petrol in a worn out engine, it’s still not going to run correctly.

Because the engine’s worn out.

Your body is the same.

It’s not what you eat.

It’s how effectively your body uses what you eat.

If you have belly fat and low energy…

That comes down to your body not using the nutrients from the food you’re eating effectively (it’s not using the petrol effectively).

And that comes down to having poor insulin sensitivity.

You might be sitting here thinking, But Coach Adam, I don’t have poor insulin sensitivity.

I haven’t got insulin resistance, or diabetes.

You might not be in the red at that far end of the scale here.

But it’s a fact, if you’ve got stubborn belly fat, you find it hard to build muscle, you have a low energy, and you feel sluggish…

You do not have good insulin sensitivity.

Because you wouldn’t feel like that, and it would be a lot easier to achieve those things, if you had good insulin sensitivity.

If you did have good insulin sensitivity, here’s what it looks like…

When you eat food, insulin is released into the body

Insulin is like little keys that go around your body.

And those keys go to your muscle and functional cells and they open the door to let the nutrient in.

And your muscle and functional cells go, “Great, I’m going to absorb that nutrient”

That’s what happens when you’ve got good insulin sensitivity.

All those keys work in all those cell doors.

If you have bad insulin sensitivity, here’s what it looks like…

Those insulin keys go out in your body and up the muscle and functional cells, and they try and open the door.

But that key won’t work in the cell doors because they’ve become resistant to the key, they’ve become resistant to the insulin. Hence insulin resistance.

Now here’s the crap thing…

Fat Cells do not get Insulin Resistance.

They have an open door all the time.

So, your body goes, “right, I can’t put it in the muscle and functional cells, so I’m going to dump it into fat cells”

And this just keeps getting worse and worse.

It’s a fact…

“A significant proportion of the population in Western countries, particularly parts of Europe and the United States, are dealing with insulin resistance or related metabolic issues, such as pre-diabetes and type 2 diabetes.”
-WHO

If you have poor insulin sensitivity, because your body’s not using the nutrients from food effectively, you’re also going to find:

  • You have poor sleep.
  • You’re irritable.
  • You have low hormones, like low testosterone for men.
  • You get brain fog
  • You feel sluggish
  • You generally feeling down.
  • You have snack cravings.
  • You’re lethargic.

So it’s a bigger problem in the grand scheme of things.

You may be making things worse too, if you’re trying to lose belly fat with any of these common mistakes:

Long Cardio

Long cardio can cause muscle loss.

Muscle cells are insulin regulators.

The more of them you have, the better you can regulate insulin.

So less muscle means your insulin sensitivity reduces

Slim Shakes

The majority of them are full of sugars so they taste good.

It’s a high sugar diet.

That reduces your insulin sensitivity too.

Crash Diets

They are a stress on the body. Cortisol is released when you do that.

Cortisol inhibits insulin and that reduces your insulin sensitivity further

Here’s why you find it hard to lose belly fat and you lack energy…

You’ve got poor insulin sensitivity from your lifestyle and your age.

So you gain belly fat and low energy.

You make those common mistakes or those diets that I’ve mentioned, you worsen your insulin sensitivity, and you gain more belly fat and you lack more energy.

It’s a vicious cycle.

Here’s How to Solve Belly Fat

What I started doing with my private clients was to improve their insulin sensitivity first, to optimise their body.

So their body was using the nutrients that they were eating from food effectively.

Which meant they can melt their belly fat and double their daily energy easier.

Once you’ve improved your insulin sensitivity to optimise your body, you upgrade your body engine.

You go from that old worn out car engine to a new car engine.

You’ve got a new body, a high performance machine.

And you’ve shifted the needle along…

Everything becomes easy once you do this.

You can melt belly fat easier, build muscle easier, and you have more productive energy.

This is the answer.

Focusing on your improving your insensitivity, gets your body working as an optimised performance machine.

It’s very powerful.

This then leads us nicely onto phase two…

Phase #2 – How to accelerate your fat loss with the right workout

Now you’ve got a body that’s optimised for high performance…

Because you’ve improved your insulin sensitivity, so your body’s using the nutrients that you eat from food effectively.

It’s easier to build lean muscle and strength.

And it’s easier to get fitter, quicker, to accelerate your fat loss further

Here’s the even more awesome thing.

When your body’s optimised, you can spend a lot less time and energy trying to get fit and still get great results.

In other words, you’re working smarter, not harder.

Because your body is working like a performance machine.

You can do a lot less for big gains.

And that’s why I always get my private clients starting with just 20 minute metabolic HIIT workouts.

Becuase they can do it from the their home. A lot of my private clients are busy professionals and business owners. They are very busy.

So these are short workouts that can get in real easy.

Why 20 Minute Metabolic HIIT Workouts?

Why are they effective?

1 You Can Get Fit Quick,

Mitochondria in the muscle cells learn to use fat as a main energy source when we get fitter.

And the quicker the cells adapt, the more fat we burn at rest for sustainable energy.

2 Develop Muscle Tone

More muscle means a higher metabolism

And it’s better for functional movement.

So if we can move better, we feel more confident moving, we will move more, and we will burn more.

3 Boost Hormones and Metabolism Further

You get a boost of human growth hormone, testosterone, and key fat burning hormones.

And that effect can be maintained for hours after the workout as well.

So you still get that fat burning after burn effect.

4 Simple to do, no Excuses

They’re a fast stress release.

We live very busy lifestyles. We get stressed easy.

Once your body’s optimised and you do these HIIT workouts, you can release that stress fast and you’re melting your fat.

So you improve your mental wellbeing, which helps with your productivity and focus.

Just 20 minutes, three or four times a week, for:

  • A fitter body
  • Cardiovascular health
  • A toned physique
  • Increased energy
  • Stress release
  • Better movement patterns

Shorter workouts for a bigger transformational stimulus.

But, you must optimise your body first…

Otherwise, it’s just like trying to push a boulder up a hill.

It’s a lot harder than it needs to be.

If you optimise your body first, like what I’ve just took you through in step one, then you do these metabolic HIIT workouts, you get great results.

And your physical fitness is directly correlated with your productivity and work brilliance.

Because you get improved cognitive abilities, sustained energy, and a higher stress resilience.

It’s a fact – a high performance mind can only exist in a high performance body.

A vice versa.

An unfit body leaves you tired and slow, which affects your work performance,

That’s why it’s really powerful and really crucial to get these two steps right.

These two steps are the complete opposite to the usual fat loss approaches.

They leave you feeling drained due to:

  • Lack of proper food
  • extreme lack of calories
  • Doing lots of cardio
  • Burnout from daily weightlifting and gym routines for hours.

We’re just too busy and we don’t have the time for all that.

Focus on those two things instead…

If you want to dive deeper into how to use this 2-step method for yourself, checkout “Belly Fat Annihilation”:

www.FitnessFreedomAthletes.com/Belly-Fat-Annihilation

Lose Belly Fat Smarter NOT Harder,
Coach Adam

Coach Adam  (aka TRX Traveller)

Coach Adam (aka TRX Traveller)

Body Transformation Coach

I help people build lean muscle, lose fat, and transform their body anywhere! With my complete body transformation TRX Suspension Trainer and Resistance Band Programs, and Private 1-1 Coaching.

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