Summer is in full swing and with it the time of short skirts, shorts and chic swimsuits. And of course we all want to look good on the beach and feel good in our skin. But to tone the body, unfortunately, is not always so easy and to lose weight successfully, we always need a good concept. Especially if you want to lose belly fat, you need to eat healthy and exercise regularly. A flat stomach has always been considered the epitome of fit and is sought by men and women alike. You torture yourself every day in the gym, but still nothing happens? Then we have the solution for you! With the 2+2+4 weight loss formula, you’ll get rid of that belly in just a few weeks, and without counting calories or working out for hours! Make the belly fat melt away and learn here how exactly the weight loss method works!
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Why is inner belly fat dangerous?
The small rolls of flab on the belly not only look unsightly, but can have a negative impact on our health. A trained belly is a real eye-catcher, strengthens the back and improves our posture. The inner belly fat in particular, still known as visceral fat, harbors numerous health risks. It represents the largest energy store in our body and is deposited on the organs. Too much inner abdominal fat can lead to higher blood pressure or type 2 diabetes, as well as promote lipometabolic disorders and heart attacks. In men, an abdominal circumference of more than 95 centimeters is considered dangerous, and in women – from 80 centimeters. If the reason for too much fat is an unhealthy lifestyle, then the 2+2+4 weight loss formula can help you lose belly fat.
Lose belly fat with the 2+2+4 formula for weight loss: How it works
The 2+2+4 formula for losing weight was developed by the German sports scientist Dr. Dr. Michael Despeghel. During an investigation the test persons lost thereby in a period of 3 months on the average 9 kilograms and up to 5 centimeters belly circumference. And no, anyone who wants to lose belly fat with the 2+2+4 formula doesn’t have to be a math genius. The weight loss method is based on a 3-point strategy, which is a combination of healthy eating and exercise. You have to do endurance training on 2 days and strength training on 2 other days – usually 20-30 minutes is perfectly sufficient. And on the entire 4 days of training, the focus is on a healthy and balanced diet. The remaining 3 days you can rest and eat what you feel like. Sounds pretty good, right?
Lose weight with endurance training on the abdomen
With the 2+2+4 formula for losing weight, you need to do endurance training 2 days a week for 20-30 minutes each. Cardio sessions are a great way to increase your heart rate and successfully reduce your body fat percentage. Depending on your fitness level, there are many sports to choose from for this and it doesn’t always have to be jogging. There are actually many great alternatives to jogging that boost fat burning. How about swimming or rowing, for example? Short HIIT sessions are also ideal for burning several calories and losing belly fat. However, there’s no such thing as the best type of cardio – to make sure your motivation doesn’t disappear quickly, opt for something you enjoy.
Lose belly fat with strength training
The more muscle mass we have, the more fat we burn – even at rest. Regular strength training boosts fat burning and increases our daily basal metabolic rate – the energy we need to maintain vital functions such as circulation, metabolism and breathing. So if you want to lose belly fat, you should rely on a combination of endurance and strength training. However, you don’t necessarily have to go to the gym for this. There are many great full-body exercises that you can do at home.
Focus on a healthy diet
Although the 2+2+4 formula for losing weight is not actually a diet, proper nutrition plays an important role here as well. Fortunately, you don’t have to count calories in the process and it’s not about how much you eat, but what you eat. Saturated fats, fast food, alcohol and sugar are absolutely taboo on these 4 days. Instead, go for whole grains, fruits and vegetables and drink plenty of water. Also make sure you consume enough protein – the rule of thumb is about 1.2 grams per kilogram of body weight. Hot spices, such as pepper, ginger and chili, also boost metabolism and stimulate fat burning. Here’s a quick summary of what your diet should look like with the 2+2+4 formula for losing weight.
- 2 servings of fruit a day, but only until 4-5 p.m.
- 600 to 800 grams of vegetables (raw, cooked or grilled)
- Fiber and seeds
- Lean protein like fish, and chicken
Lose belly fat with the 2+2+4 formula: 3 cheat days are allowed
Lose belly fat while eating what we feel like? Sounds too good to be true, right? With the 2+2+4 formula for losing weight, this is actually possible! While you need to stay consistent on the 4 days, you can rest and treat yourself to something special on the remaining 3 days. Whether it’s chocolate, juicy spare ribs or a delicious ice cream, you can enjoy everything in moderation. This will make you appreciate these things all the more and you won’t suffer from binge eating like most diets. Afraid you’ll hit those cheat days extra and end up gaining weight? That can happen, but the 2+2+4 formula for losing weight is not about doing without, but rather about changing our eating habits in the long run.