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Cranberries are a rich source of organic acids like malic acid, citric acid, and quinic acid that function as digestive enzymes. These acids act as emulsifying agents on stubborn fat deposits in your lymphatic system which transports all the waste products that your liver cannot process. Cranberry juice digests these lymphatic wastes and help you reduce fat. So, drink 100 percent cranberry juice (unsweetened) or cran-water.

9. Fidget and Move around – When you get home from school you usually lay in bed, nap, or sit (yes I am psychic lol). You want to avoid doing this as much as possible. You sit all day long in class, so when you get home, this is your opportunity to move around like crazy. Clean up the house, organize your room, play with your cat or dog, chase your younger siblings. Whatever it takes to get you up and moving and keep you up and moving is what you want to do.

Hey Mike. My wife and I have been following your stuff and really enjoying the progress we’ve made over the last year. Thanks for all the sound, level-headed information. Its really helpful to have a resource that cuts through the crap and sticks with real science.

4. Vertical Leg Crunch – Performing this exercise is similar to doing a leg crunch except that the legs are straight up, forcing the abs to work and adding intensity to the routine. To do this, lie on the floor with the legs straight up, knees crossed, and place the hands beneath the head for support. Contract abs lifting the shoulders off the floor and keep legs in a fixed position to crunch. Do 1 to 3 sets with 12 to 16 repetitions.

Remember: Whether you’re running or lifting, your muscles require energy to help you move. And this workout forces more of your muscles into action than you’d ever use while jogging for the same duration. It’ll also boost your metabolism for hours after your workout.

Hey, Mike! Thank you for all of this information you’ve put up to help get an understanding of why some of this weight loss and definition building. I’ve been working out regularly with a home DVD and doing couch to 5k and then on to 10k for for almost 11 months now. I started at 292lbs and am now stuck at 210 and I feel like I’m building muscle in my shoulders and arms, but my belly is stuck in that puffy area. I cannot seem to ditch it!

Cutting back on your carbohydrate intake is a very quick way to see the results of fat loss. I know are now thinking, surely a low fat diet must be better for banishing the bulge, right? You will be surprised.

The reality is you could follow every “thin belly” rule mainstream “gurus” prescribe…perform every “belly flattening” exercise on the Internet…eliminate every possible “hormone clogging” food…bid every form of sugar a sad farewell…and subject yourself to the doldrums of low-carb living…

I need help. Flat out no shit. I’m in the process of losing weight and maintaining if not gaining muscle mass. I have one month to lose approximately 30 pounds. I’ve let myself go and now I have an event to attend as well as get the body of my life. What can I do.

Hi, I have a question (btw, amazing article, thank you). I don’t like lifting in the am because it drains me and affects my job, will your concept still work if I cardio in the am and heavy lift in the pm? Thank you

Avoid inflammatory foods. Inflammation triggers belly fat storage and is an underlying factor in many disease states. Avoid refined carbohydrates, foods rich in saturated fats and trans fats, and highly processed foods. All of these foods can promote inflammation.

I think you’re a rockstar thanks for taking the time to respond and give me more resources. I’m going to get into them now and learn some more. I’ll pick up your supplements too when I can. Are you retailing only online or are you in stores as well? I’m in Australia currently

Aging does play a role too. As you age, you lose muscle — especially if you’re not physically active. Loss of muscle mass decreases the rate at which your body uses calories, which can make it more challenging to maintain a healthy weight. According to the 2015-2020 Dietary Guidelines for Americans, men in their 50s need about 200 fewer calories daily than they do in their 30s due to this muscle loss.

Eat the skin on your fruits and vegetables. Incorporating more fruits and vegetables into your diet adds fiber, but only if you eat the skin, as that’s where most of the fiber is. Don’t peel those apples before you eat them.

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What I don’t understand is the fact that even though I am at the peak of my fitness and strength, even though I can pull off moves that people with better bodies cant even try (muscle ups, pushup variations etc ) , even though I lift heavier than what my body appears to be able to , even though I strictly follow my schedule , diet, workouts , the improvement in strength and endurance isn’t really reflected in my body.

That is, it’s very good at preventing muscle breakdown, which means you will recover faster from your workouts and experience less muscle soreness (and the free acid form shows the most promise in this regard).

I’ve been doing advanced HIIT-type workouts for a couple of years now and after an overseas move (and turning 31) I can’t seem to get back to my normal weight (55-56kg), I was 53-54kg at peak fitness just over eighteen months ago. I’m around 57-58kg, 25-26% fat (Withings scales), doing HIIT 3-4hrs a week – mostly mornings before I eat and overall I eat very well, more protein than carbs etc.

Are you committed to the work needed to lose belly fat? “Reducing belly fat takes a combination approach of a low-calorie diet that is high in fiber and low in carbohydrates and sugar along with cardiovascular and weight training,” Dr. Kashyap says. “If you are willing to do the work, you can move past genetics and lose it.”

This easy a.m. ritual works on two levels. First, a recent study found that exposure to sunlight in between the hours of 8 am and noon reduced your risk of weight gain regardless of activity level, caloric intake, or age. Researchers speculate that the morning light synchronizes your metabolism and undercuts your fat genes. And burning calories before you eat means you’re exercising in a fasted state—the energy you burn comes right from your fat stores, instead of the food you ate. But what really stunned Martha was the improvement in her heart health. Before starting Zero Belly Diet, Martha’s heart rate would typically soar to 112 beats per minute (bpm) within moments of starting her exercise bike workout. “After the first week and a half I could not raise my heart rate over 96 bpm with the same workout. It was great to see change in the mirror, and even better to know good things were happening that I couldn’t even see.”

It should come as no surprise that the more strength training you do, the more muscle mass you’ll acquire — a good thing, considering all the metabolism-boosting benefits of muscle mass. Here’s the catch: While muscles take up less room than fat, they weigh more than fat by volume. In other words, when you amp up your workouts, you might notice your pants fitting better without any change in your weight. It’s why you’ll feel much better if you step away from the scale and toward the mirror, where you’ll really see your efforts paying off. 💪

Removing saturated fat (the kind found most often in animal products like meat) and replacing it with monounsaturated fat in moderation is undoubtedly a good thing. It helps lower LDL “bad” cholesterol and the chance of heart attack and stroke. So it’s a good approach for anyone with diabetes, high blood pressure, high cholesterol, or heart disease.

2. It dramatically increases your basal metabolic rate for several days after each workout, and research shows this type of training can result in hundreds of more calories burned than workouts performed with lighter weights.

A strong core also helps with balance and stability, improves your posture, and can help eliminate back pain that may be due to carrying extra weight. (13) Some of the best core exercises include V-ups, planks of all kinds, flutter kicks or scissor kicks, burpees, Russian twists and reverse crunches.

He said: “Typical day: Morning: Bulletproof Coffee. Lunch: Microwave heated leftovers (steak, deer meat, Quick Eat hamburgers, sausages). Dinner: Chicken/steak/fish/dark veggies (broccoli, asparagus, spinach). Snacks: Cheese sticks.

You might think passing on lunch will save calories and trim your middle, but you’re actually trending toward the opposite. Going long periods of time without eating can send your body into starvation mode, meaning it starts storing everything you’ve already eaten as fat since it doesn’t know when you’re going to feed it again. And guess where that chub piles on first? Yup. Your midsection. Experts say having a small meal or snack every three hours will keep your body fueled and in prime calorie-torching mode all day.

Mike, your articles and site reads a bit like an infomercial, which almost caused me to skip it. Glad I didn’t because it was actually very good and informed advice with a strong scientific foundation. I’m assuming that you have marketing reasons for the way you structure the site, but it has a tendency to turn off people who are suspicious of gimmicks and fads. It’s a bad presentation of excellent information in my opinion because it triggers all kinds of instinctive alarm bells. Still, it’s convinced me to take a look at your books and do some more research on your supplements.

Hi, Im a 15 year old male, 5’9″ and i weigh about 147 pounds. Im kind of skinny fat (im about 18 percent body fat) and my stomach looks fairly big. I was wondering what i should do to mainly reduce my stomach size, but also gain muscle in the process (i would prefer not to recomp, im not good at keeping exact track of macros). Ive been going to the gym for only around 2 months now, so im still a beginner.

My question is sorta multi-faceted so I’ll try to keep it condensed. Basically I’m struggling with getting a small amount of belly fat off but its been really really stubborn. I’m 43 years old and I’m about 10% BF but yet I still have this small “padding” on my stomach that won’t seem to go away. My TDEE is supposedly 2265 (with 4-6 hours of excercise per week). I know that I’m not genetically cursed however I feel like there’s no way that’s my real TDEE. When I even begin to approach the 2000 calorie mark I immediately begin to put on belly fat. I’m a disciplined eater. I don’t drink, I eat my macros almost perfectly (40,40,20). What the heck? I should be at a 20% cut at 1850 calories but I never seem to lose any of the belly fat when I eat those calories. When I get up around 1950-2000 (should still be in a calorie deficit) I begin to put on belly fat. I own two companies and my work life is stressful so I’m wondering if I have too much cortisol in my system all the time? Not sure. I’m afraid to reverse diet back up to 2265 because I’m afraid I’ll blow up like a balloon. Not sure whether to cut with lower calories, reverse diet or what? Do I need to do more cardio? HIIT? But I’m supposedly already in a calorie deficit so I’m not sure if that will help. Feeling really stuck.

So far, there is not one single drug that is approved by the Federal Drug Administration for the reduction of belly fat. Supplements claiming a “one trick solution” to belly fat are not strictly regulated, and a lot of the claims made in the ads are not backed up by research.

and reading all this is hard to consume all at once especially in my state of mind. i used to weigh 196 pounds,lost 30, need to lose 20 to 30 more,but the last bit of fat has been there for years,and its really complicated,can you please help? maybe explain some more or something? im very confused. the last bit of fat is being very stubborn and it wont come off, i dont know what else to do. 🙁 please an thank you.

So make an effort to increase your intake of high-protein foods such as whole eggs, fish, seafood, legumes, nuts, meat, dairy products and some whole grains. These are the best protein sources in the diet.

Halter JB, et al. Menopause and midlife health changes. In: Hazzard’s Geriatric Medicine and Gerontology. 6th ed. New York, N.Y.: The McGraw-Hill Companies; 2009. http://www.accessmedicine.com. Accessed March 8, 2016.

Great yea, that might work. If I do that then would I continue to stay fasted all the way through cardio even on weight/cardio days? Im using phoenix and forge and just wanna get the cut over with asap! 🙂 Thanks again.

Also, if one were to do fasted weightlifting and cardio in 1 session (I know its not ideal, but in case you just dont have time) would you recommend taking something after weightlifting and before cardio?

Sugary beverages appear to be even worse than high-sugar foods. Because your brain doesn’t process liquid calories the same way it does solid ones, you’re likely to end up consuming too many calories later on and storing them as fat (47, 48).

In fact, a study conducted by The University of Western Ontario showed that doing just 4 to 6 30-second sprints burns more fat over time than 60 minutes of incline treadmill walking (one of the staples of “bodybuilding cardio”).

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Core exercises will strengthen your abs, but they won’t eliminate the fat that lies beneath them. To do that, you have to ramp up your overall calorie burn with cardio (running, walking, biking). A Duke University study found that people who did moderate cardio for 178 minutes per week (roughly 30 minutes of walking six days per week) gained hardly any visceral fat over the course of eight months. Participants who worked out at a higher intensity (jogging) for a similar amount of time saw even better results — reducing their belly fat by almost 7 percent. To maximize your workout, try interval training, which alternates between high- and low-intensity cardio.

A little garlic in your meals could mean a lot less weight around your middle. The results of a Korean study found that mice given a high-fat diet supplemented with garlic lost significantly more weight and abdominal fat than those who just ate fatty foods. Even better, they also improved their liver health, making it easier to stay healthy and burn off that excess fat in the long term. For more flavorful ways to make your food more enjoyable, turn to the 20 Spicy Recipes That Fire Up Your Metabolism and watch those pounds melt away.

Choose snacks intelligently- What you call light snacks do more harm. Burgers, pizzas, French fries and all that junk food is not good for your body. Eat less of them as also sodas and processed foods. Foods indicating low calorie, low fat or sugar free too can contribute to belly fat. Artificial sweeteners in these foods may induce your body to store fat. Avoid them and opt for healthy snacks like fruits, nuts etc.

The proof that hormones control fat storing and burning is common knowledge in the medical world and is not controversial. Yes there are hormones that control hunger and feeling full but in the end it’s all about being a fat burner or sugar burner.

Have more of good fat- Omega 3 fats help lose belly fat. So have more of foods having this good fat such as salmon. Low glycemic-index foods such as beans too are beneficial when it comes to losing belly fat.

I then went on a heavy lifting program 5 days with one cardio day to try and build some muscle mass while eating at a surplus for 6 months and probably got up to 19-20% but added a half decent amount of muscle (I had very little before as a result of the long weight loss).

The transversus abdominal muscles are located at your sides, below the obliques. Often called “lower abs,” these are the muscles that women who are trying to lose their belly after pregnancy should concentrate on. Exercises that call for raising the legs instead of the upper body are effective at strengthening the transversus.

You’ve tried them all in your pursuit of flat abs: crunches, reverse crunches, planks, bicycles and even the ab roller. After all, it seems logical. To increase muscular definition and lose fat, you should work your stomach muscles more. But will that really lead to a trim belly?

The most common mistake you’re probably making when doing abs work is jumping in without limbering up, causing you to do most of the work with your hips and back. See, your core muscles are harder to activate when the areas surrounding it are still tense. Try this: Before doing a single crunch, put a foam roller in the center of your back at the edge of your shoulder blades and stretch back over the roller, arms up. Repeat until the middle part of your back, which tends to get pulled the most during improper abs work, feels loose.

Please forgive my ignorance. I’m not sure I understand the fasted state workouts, even tho I’m doing them. If you wake up, eat, and then do your HIIT, besides oxygen and blood being diverted to the stomach for digestion, I don’t see how your body can use the food/calories that are in there, as they haven’t even been digested yet? I mean digestion takes how long? Aren’t you pretty much running on what you ate the day before? Would the body be able to use whats in your stomach if it was just consumed? I mean the fact that egg protein is absorbed at 1.3 g an hour tells me most of my egg protein wont even be a factor if I ate it prior to a fasted workout. What am I missing here?

I don’t have access to weights, so I’m wondering about the value of push ups, chin ups, pull ups, crunches, lunges etc. – which I do with my class most times – since November, that is…. My instincts tell me they’ll work fine up until they become too easy, at which point more resistance is needed. But what is “fine,” assuming my instincts are correct? At this point, I can do 30 full, proper form push ups before I start “cheating” by not going all the way down. I can do about 100 crunches no problem. Pull ups I can only do 1 or 2 proper form, before I start swaying and lunging to reach the bar, then I can struggle my way to about 5. At that point, I do “let downs,” if that’s the right term – starting in the up position and letting myself down slowly as possible.

For high-intensity cardio, warm up for five to 10 minutes at an easy pace with an exercise mode of choice — could be on a stationary bicycle, treadmill or outdoor track. Then work at an intensity that’s 70 to 85 percent of your maximum heart rate for 20 minutes or more at a time. Be sure to cool down for several minutes.

On a stationary bike, I do a 3 minute warm up followed by 30 second sprints & 30 seconds of rest for the next 20 minutes. When I can swim, I’ll sprint 50 yards ( for me that’s 27-30 seconds) then rest 30-60 seconds. Recently I’ve been jumping rope too following the same pattern — 30 seconds as fast as I can (for me that’s 90-110 skips in 30 seconds, usually closer to the former rather than the latter), followed by 30 seconds of rest. I’ve also worked in hills/flat ground sprints, again following the same work rest protocol. The opportunities are endless as far as HIIT activities, but research has shown that biking is the activity that not only helps you preserve the most muscle but can actually help you build more too.

The most important thing you need to do is to program yourself mentally. Don’t use a scale to measure your progress. If you work out with weights, you may gain a few pounds while losing inches around the waist. Instead, use that pair of jeans that you want to fit into again, or a pair that fits you now. You’ll see a slight change every few weeks, and that should give you confidence.

Ah, the age old question of “how to lose belly fat without exercise?”.   With so many diets out there about losing belly fat it’s easy to get confused.  I, like many people, have tried various diets and found that some temporarily worked and some just weren’t for me.

I tried training fasted before but I don’t think I did it right. I’d like to try again with Forge as the additional arsenal. I’m on your customized meal plan: have banana shake with whey for breakfast at around 9, lunch around 12 (pretty heavy on the carbs with usually chicken and quinoa, whole wheat couscous or potatoes) and around 3 a scoop of whey with some unsweetened almond milk. With this schedule do you think I might be fasted, and therefore be able to supplement with Forge and Phoenix, by around 6:00/6:30?

Whether you’re an “apple” shape with excess belly fat, or a “pear” with wide hips and thighs, when you lose weight you’ll most likely lose proportionately more from the abdominal region than elsewhere.

Combine 1 cup whole-grain oat cereal, like Cascadian Farm Organics Purely O’s, 1 cup light soy milk, and 2 TBSP semisweet chocolate chips; sprinkle with 1/2 tsp cocoa powder. Serve with 3/4 cup cherries.

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Aim for 30 to 60 minutes of moderate-intensity work on a cardio machine of your choice most days to help start the process of losing fat, including at your belly. Cardio machines also facilitate high-intensity interval training, which is especially beneficial to fat loss, especially visceral fat.

What i’m really frustrated about is that I still have a little bit of stomach fat and fat around my upper thighs and waist/hips. It’s mostly around my ribs/stomach area. I’m so sick of it by now and I doesn’t seem to go away no matter what I do. In desperation, about 6 months ago I started eating 300-400 cals a day and tracking my calories. I lost some weight, mostly water weight, and I felt horrible of course.I realize that that was horrible, but I was just so tired of looking the way that I do. I’ve finally stopped counting calories about a week ago and I’m eating around 1200 calories now, more or less. I really don’t know what else to do, I just really want to lose some weight and feel better about my body. If anybody could give me some advice, I’d really appreciate it. Thanks:)

This is the one exception to the stick-to-water-only rule: Just as a coffee run makes your morning at work more productive, a pre-exercise cup of java with a splash of skim milk (about 11 calories) or black (just 5 calories) will energize your workout, explains Dr. Klauer. “You’ll burn more calories without realizing you’re pushing yourself harder.”

If your belly is sapping your body confidence, don’t despair. The reason for your puffy midsection may well be bloat, not fat. That’s because one of the worst culprits for this problem—a slow digestive system—is common among women over age 40. However, exciting research now suggests you can get your digestion moving and beat bloat with a few easy menu and lifestyle tweaks. Put all of these ideas into effect right now, and you should be flatter, sexier, and fitting comfortably into your clothes in less than a week. (Repeat after us: No more dieting. Ever. Instead, learn how to eat clean—with zero deprivation!—and watch the pounds drop off, with Your Metabolism Makeover.)

For most of us, this means rapid fat reduction in places like our arms, shoulders, chest, face, and legs, and slower reductions in our stomachs, hips, lower back, and thighs, which have high concentrations of stubborn fat cells.

If you have it yes continue taking it at 4-6 grams per day. The reason it’s not in the article is more recent research has shown that it looks to be unreliable, that’s all. I may be removing it from my recommendations.

A diet high in protein may protect you against insulin resistance, Aronne says. One easy way to up your intake is to add Organic Whey Protein to your smoothies, meals, or snacks. (You can also meal prep these 6 protein-packed recipes that will actually last all week.) 

Don’t try to isolate the stomach muscles. Belly fat, like other body fat, cannot be spot reduced. Body fat will need to be removed with a combination of diet and exercise from all areas of your body where it is stored. [1]

My lifting program consists of 2 days of upper body exercises and 2 days of lower body ones. It includes bench press, rows, deadlifts, squats, etc. and recommends 2 or 3 sets of 4 – 8 repeats (depending on the exercise).

Finally, and this is the most important thing and the thing no one ever wants to listen to, you can’t do this with exercise alone. You could be doing all of the exercise stuff just right and not lose weight or belly fat and perhaps even gain it because DIET IS THE MOST CRUCIAL ELEMENT IN BODY CHANGE AND FAT LOSS.

You are very knowledgeable in weight training and losing weight in a healthy way. I just happened to find my way to one of your articles and I am impressed at how well you back your articles with research and personal story.

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Crunches can also cause lower back pain, slouching shoulders & forward head posture. The Reverse Crunch doesn’t cause these problems, but again: spot reduction is a myth. To lose your belly fat, you need more. Keep reading.

Extend your left arm toward the sky, staying engaged through your core (shown). Now scoop your left arm in front of your body and reach under the space between your chest and the ground, twisting only from the waist up.

Try a diet in which you consume 2200 calories (men) or 2000 calories (women) per day. This should cause a deficit sufficient for you to lose one or two pounds per week, depending on your activity level. Some women may require lower daily calorie intake, such as 1800 or 1500 a day. Start by limiting yourself to a 2000 calorie limit per day, and lower the limit if you do not see progress.

According to me, losing weight is much more than just consuming fewer calories to bring about a drop on the weighing scale. For a lot of people, it is essential to safeguard themselves against the growing menace of lifestyle diseases.

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The problem with belly fat is that it doesn’t just make you look unattractive but it also increases* risk of many serious health problems like heart disease, high blood pressure, stroke and diabetes. This is according to the American Heart Association. Even individuals who are at their healthy weight range are at risk if they have a lot of stored fat in the abdominal area. This is why you need to be proactive and lose* weight if you have a big waistline. Here are the things you can do to lose* weight and reduce* belly fat.

It’s true that eating at a caloric deficit downregulates your metabolism, but you don’t need to worry about starvation mode. I don’t recommend eating below your BMR, so there does come a point where increasing activity is more practical than lowering calories. Here’s how to speed up your metabolism: https://www.muscleforlife.com/how-to-speed-up-metabolism/

What i’m really frustrated about is that I still have a little bit of stomach fat and fat around my upper thighs and waist/hips. It’s mostly around my ribs/stomach area. I’m so sick of it by now and I doesn’t seem to go away no matter what I do. In desperation, about 6 months ago I started eating 300-400 cals a day and tracking my calories. I lost some weight, mostly water weight, and I felt horrible of course.I realize that that was horrible, but I was just so tired of looking the way that I do. I’ve finally stopped counting calories about a week ago and I’m eating around 1200 calories now, more or less. I really don’t know what else to do, I just really want to lose some weight and feel better about my body. If anybody could give me some advice, I’d really appreciate it. Thanks:)

In a controlled 10-week study, overweight and obese people who consumed 25% of calories as fructose-sweetened beverages on a weight-maintaining diet experienced a decrease in insulin sensitivity and an increase in belly fat (6).

Q:What should you do? Forget about your weight and keep on going in deficit caloric because what it really matters is to lose that extra BF, being maybe the fat lost replaced with muscle tissue and staying in 71kg? Because if being in caloric maintenance to stay in 71kg, no BF is lost like you wrote “No calorie deficit no losing fat, period”, isn’t it?

Ornithine. Ornithine is an amino acid found in high amounts in dairy and meat that reduces fatigue in prolonged exercise and promotes lipid oxidation (the burning of fat for energy as opposed to carbohydrate or glycogen).

I’m using Isolate whey protein and working around 12 hours a week in gym. And from those 12 hours almost 6 hour I do abdominal excercises. I give 1 hour daily for abs excercise except sunday. Is it in right direction or I have to change it. I’m getting very slow result.

I’m looking to incorporate creatine along with your fat burners and pre-workout supplements. Do you lean one way or the other to someone doing this? Are there any negative side effects to fat loss by implementing creatine?

Non-starchy vegetables are typically flowering parts of the plant. Lettuce, asparagus, broccoli, cauliflower, cucumber, spinach, mushrooms, onions, peppers and tomatoes are all considered non-starchy vegetables.

Routinely squeaking by on five hours or less per night increases visceral fat levels, according to a 2010 Wake Forest University study. As you likely already know, 8 hours is the number to aim for and is ideal for losing belly fat. These 20 ways to sleep better every night can help.

I did use a competitor’s Beta-Tor (HMB-FA) with great effectiveness. I’d have to say it was the single most effective supplement I have ever taken, but also the most expensive. I am really stoked Forge is finally available.

Doing ab workouts might strengthen your core, but it won’t actually zap fat — and that’s why you need to eat healthy. “You exercise for 30 minutes compared to the 23-and-a-half hours that you don’t exercise. You need to eat the right things,” says Harris-Pincus.

That should be okay. Ideally you would split them up and do cardio later but we realize that not everyone’s schedule allows for that. Doing the cardio portion after lifting is great too. Just make sure you are having some protein and carbs after the exercise so you aren’t pushing it for a few more hours.

Women who wake up and go to bed at the same time each evening have lower levels of body fat, according to a recent Brigham Young University study. Chaotic sleep habits cause your internal clock to go haywire, which in turn causes your body to secrete fat-storing hormones like cortisol. (Avoid these 10 more unhealthy weekend habits that set you up for a less-than-stellar week.)

PrettyKeli is a NASM Certified Personal Trainer who is passionate about helping women achieve their Fitness, Nutrition and Weight loss goals. With over 5 years of Personal weight loss, fitness, and nutrition experience combined with the knowledge from the National Academy of Sports Medicine, PrettyKeli has the passion and compassion to make the transfer into a healthier lifestyle smooth and easier for women. Follow

This is excellent for getting a flat stomach fast. You can do this crunch by lying face-up on a stability ball with your back and head pressed onto the ball. Keep your feet together on the floor and hold a 5- to 10 pound dumbbell in your hands against your chest. Now, tighten your abs and crunch up with your shoulders off the ball. Raise your hands up, trying to reach up to the sky. Repeat.

Eat polyunsaturated fats. While saturated fat leads to the body’s retention of visceral fat, causing abdominal girth and excessive weight gain, studies have shown that a diet high in polyunsaturated fat helps promote the production of muscle mass instead of body fat.[8] Polyunsaturated fats can also help reduce cholesterol levels in the body, lowering the risk of stroke and heart disease.[9] Sources of polyunsaturated fats include:[10]

The simple carbs in white rice, spaghetti, and sandwich rolls can “wreak havoc on your weight because they’re digested very quickly, leaving you hungry and more likely to overeat later,” says Jana Klauer, M.D., author of The Park Avenue Nutritionist’s Plan.

This would be considered a traditional approach to weight loss. For those of you interested in crunching nutrition numbers, the high-carbohydrate diet contained 65 percent of calories from carbohydrates, 20 percent of calories from fat, and 15 percent of calories from protein.

You know that choosing the right types of fats is key, and here’s why: Unhealthy fats, found in processed foods, meats, and cheeses, feed the type of bacteria that spark inflammation and cue your body to store fat, says Lipman. But healthy fats high in omega 3s and 6s — like those in avocado, nuts, olive oil, and salmon — do the opposite. They provide long-burning energy by regulating how quickly glucose enters your cells, keeping hunger at bay. Top a sandwich with mashed avocado, or make a summery side salad with chopped avocado, cherry tomatoes, basil, and lemon juice.

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If you are serious about your desire to lose belly fat, you need to stop indulging in junk food. That includes any type of fast-foods or convenience foods you buy. These foods are high in calories, saturated fats, trans fats, refined carbohydrates, salt and sugar and low on vitamins and minerals. They do not help you lose belly fat, but impede your efforts. It is incredibly difficult to reduce your calorie intake and eat high-calorie foods. Why? Because these foods are high in calories, but they are not as filling as they should be considering their high calorie content. Therefore, after eating junk food, you are hungry faster and end up overeating.

Hey I’m jack , going to be 18 this year . i currently weight at 115 kg . and i am really motivate right now to finally lose all those belly fats and my man tits . but i have a question, which suppliments is best for me and should i just straight doing cardio till my weight is 80+ then i start hitting the gym or i should balance my cardio and gym right now ?

– Proteins are harder to digest and take longer to metabolize and use. This means that you lose energy as you burn them. They make you feel fuller quicker and leave you satiated for longer. This is also one of the 3 secrets for losing 88 pounds in 1 year.

Body Mass Index is the ratio of your weight in kilograms (kg) divided by the square of your height in meters (m). If your BMI is between 24.9 and 30, then you are overweight. And if your BMI ratio is more than 30, then you are obese. If you fall under any of these categories, you need to reduce your belly fat to stay free from health challenges.

Yes I am trying my best to incorporate all of your tips for losing fat in my routine! But I guess I just have to persist with my workout program and wait for the results to appear. Ive had 2.5 months of cutting and still I feel that I have a lot of stubborn fat to lose, so do you recommend to continue cutting since I already feel like having lost quite a bit of size.Is it ok for a skinny guy like me to cut for 4 or more months after just 5 months of proper bulking?

Hey Angela! Walking is actually really beneficial, and there’s nothing wrong with incorporating it into your routine. Adding in some HIIT to help move the needle is a great idea. Check these articles out:

The omega-3 fatty acids found in fish, such as salmon, play an essential role in preventing depression. A tasty crust of pistachios adds not only a flavourful crunch but also a boost of vitamin B6 – a key player in emotional health and quality sleep. 

Yes, you read that right. Simply walking can go a long way toward helping you shed belly fat, says Sahmura Gonzalez, a master trainer at Crunch in New York City. “It seems so simple, but 45-60 min of brisk walking every day can do wonders for your metabolism,” says Gonzalez. “Plus, it ensures that you don’t over-train, which can lead to an over-production of cortisol—a stress hormone that’s been shown to contribute to belly fat.” (Find your perfect pair of walking shoes with this guide.) In fact, if your walking workout helps you unwind after a stressful day or work through emotions that might otherwise rile you up and stress you out, there’s a chance it’ll help you lower cortisol levels, which in turn can keep belly fat in check, says Gonzalez. And brisk walking is an effective way to drop pounds—including the belly fat that’s hiding your abdominal muscles. “One hour of rapid walking a day can lead to 1 pound of fat loss a week,” says Gonzalez. “That is significant!” (Here’s what happened when one writer made herself go for an hour-long walk every single day for a month.)

Did a pretty good job explaining here. Well done. I’ve done a whole document experiment myself (5 weeks, everything was logged) and published a book here: http://movementfirst.co.uk/lose-weight-fast/ It’s quite deep with science but should be really intreseting to see if other people can match the results.

People that say ‘it’s hard to follow’ have NEVER been in ketosis as once you are in it you have no cravings for sugary or carbohydrate high food. It’s the diet where you lose the most and keep it off longer.

Although there are a few studies that have suggested green tea helps boost weight loss, there is also evidence (in a study published in The Journal of Nutrition) that green tea targets belly fat and can make it the first area targeted during weight loss. In other words, it makes losing belly fat easier. The precise mechanisms by which green tea works is still poorly understood. However, scientists do believe that green tea increases the rate at which fat is broken down by the body. Green tea is also thought to help improve insulin sensitivity (i.e. better blood sugar regulation), which helps reduce cravings for refined carbohydrates and sugar and decrease the risk of diabetes.

My personal favorite to bring with me is a low calorie protein bar for a snack. I eat it very slowly and with a large glass of water. I take my time between bites to savor the chocolate and as I sip water between each bite I feel fuller.

If you’ve ever felt gassy, crampy, or bloated after dairy, you may be one of 30 to 50 million Americans with lactose intolerance. This occurs in people whose bodies lacks the ability to break down and digest the sugar in milk, resulting in digestive issues like gas, bloating, cramping, and diarrhea. Try lower-lactose foods (such as hard cheese or yogurt) or lactose-free dairy products (such as rice milk and almond milk), or take a lactase enzyme to help break down lactose. Dr. Wolf recommends soy milk as a dairy alternative but warns that some people experience gas and bloating from soybeans as well.

So if my tdee is 1869 I would have to cut 750 calories which is a 24% caloric deficit and that would take me to about 1,100 to be in a caloric deficit. Second question what if I wouldn’t want to do weightlifting but kept high in protein and increased the HIIT cardio workout. Would that still help with weightloss?

Add intervals simply after you warm up; speed up your chosen mode of cardio for a minute or two and then slow down to an easy pace for a minute or two. Alternate for 20 to 30 minutes and cool down. Intervals are intense, but time efficient, so a busy woman can slide them easily into her schedule.

Hey Shelbi, happy to hear you’re enjoying the content so much! Having lunch around noon is ok, if you need it to tide you over during the afternoon. Otherwise, it sounds great! I recommend at least a 3-day weight training split, though.

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Last but not least, exercise correctly! For results, make sure you include high-intensity interval exercises, along with strength training and core-strengthening exercises. If you’ve lost track of how many hours you’ve spent plodding on the treadmill and squeezing out sit ups without success, implementing these changes may be the answer you’ve been looking for.

The short circuits in Zero Belly Diet offer a variety exercises that blast your core without relying on traditional sit-ups—easy enough to squeeze in before dinner in the comfort of your living room. Within six weeks of incorporating the mini circuits, test panelist Krista Powell lost 25 pounds—and she was finally able to dress in a way that reflected her true sense of style: “I’d avoided wearing high heels because the extra weight made my knees hurt so bad. I can actually wear my heels with confidence and without pain!”

Do not try to lose weight too rapidly. Crash diets and diet pills that promise weight loss are usually bad for you and actually don’t help keep the weight off in the long run. Resist the urge to take the “easy” way out and instead stick with a healthier lifestyle. This way you lose the weight and improve your health, helping you keep the weight off in a way that won’t harm you in the long run.

A major reason diets fail is people just aren’t able to stick to them long enough. Wishes turn into cravings and ultimately binges, which can undo days or even weeks of hard work if it really gets out of hand.

Correct shin splints. If you get painful shin splints (pain along the front of your shins when you run), you may be over-pronating (landing with most of your weight on the outer side of your foot). There are shoes designed specifically to help alleviate this.

Hi Mike! You’ve said before that you can lose fat without cardio (albeit more slowly), although you will need cardio to get single digit lean. I was just curious why that is? Wouldn’t you theoretically keep losing fat if you maintain a deficit and are diligent with your weight training? Is the reason because eventually your metabolism would slow down too much? And cardio helps prevent that?

Getting rid of your belly bulge is important for more than just vanity’s sake. Excess abdominal fat—particularly visceral fat, the kind that surrounds your organs and puffs your stomach into a “beer gut”—is a predictor of heart disease, type 2 diabetes, insulin resistance, and some cancers. If diet and exercise haven’t done much to reduce your pooch, then your hormones, your age, and other genetic factors may be the reason why. Read on for 11 possible reasons why your belly fat won’t budge.

A strong core also helps with balance and stability, improves your posture, and can help eliminate back pain that may be due to carrying extra weight. (13) Some of the best core exercises include V-ups, planks of all kinds, flutter kicks or scissor kicks, burpees, Russian twists and reverse crunches.

No, you would not be fasted in that case. Fasted training is when your insulin levels are at baseline, and that meal will raise your insulin, despite the lack of carbs. Being in a fasted state usually translates to about 5 or 6 hours since your last meal.

Low-fat diet: This is not a low-fat diet, but the type of fat is heart-healthy. You eat monounsaturated fats at every meal, and you need to watch your portion sizes so you don’t get too many calories.

Hello, Losing the belly fats is the ideal way to prevent the abnormal loss of HGH. If you don’t have a chance to exercise and if you think you are running out time, these alternatives will work best for you. The fat on your waist may be putting your health at risk. If not detected, it will lead to health complications such as stroke, diabetes and heart disease. The prevalent way to reduce belly fat is by exercising but if you can’t afford to invest time, you can have these alternatives instead.

I need help. Flat out no shit. I’m in the process of losing weight and maintaining if not gaining muscle mass. I have one month to lose approximately 30 pounds. I’ve let myself go and now I have an event to attend as well as get the body of my life. What can I do.

High-intensity interval training combines short, high-intensity bursts of exercise, with slow, recovery phases repeated throughout one short 15–20 minute session. It’s done at 85–100 percent of one’s maximum heart rate rather than 50–70 percent in moderate endurance activity.

60 seconds: That’s all the time it takes to blend up a Zero Belly Smoothie—a unique mix of super nutrients that will flatten your gut, boost your metabolism, heal your digestive system, and turn off your fat genes for good. Buy Zero Belly Smoothies today!

However, most all nutrient trackers today rely on users to input new food data that is not validated and then shared with everyone. In this scenario, errors easily (and often) slip in, leading to inaccuracy.

I basically eat veggies, a small amount of fruits, beans, rice, sweet potatoes, oats, tofu, etc. I also don’t eat any refined or processed sugar or other foods. If i do have a little sweeter I’ll have a tspI try to not have to much soy as well. I only eat healthy fats, almond butter, avocado, and try to keep those and oils (only olive oil and coconut oil) to a minimum. I also try to not each to much, and not stuff myself and I don’t really snack between meals, if I do I’ll have a piece of fruit or veggies.

Repeat after us: It’s time to start eating clean. She recommends a combination of veggies, fruit, whole grains, nuts, seeds, beans, low-fat dairy and lean protein like poultry, eggs and fish for a dose of omega-3 fatty acids. And  nix the added sugar while you’re at it. “Studies show that when you have a diet rich in whole grains — and calorie-controlled — that you can trim the belly fat,” she says. But remember to watch your portions, too. “A lot of people eat very healthy and don’t eat junk, but their portions are too large.”

One of the most effective and efficient ways to lose unwanted belly fat, or simply extra weight distributed all over, is burst training or HIIT workouts. High-intensity interval training–style has been shown to be an excellent way to burn fat in a short period of time and help improve the physical performance of athletes of all kinds. (8)

2. Burpees are tough compared to side plank but it is also a great way to lose belly fat. For this you have to first stand and then with a quick movement contract your abs and go into a side plank position with your bottom tucked in. Do the push-up and jump back to the standing position. Do 30 repetitions and add 10 more as you progress.

For some populations, trouble affording healthy food. It’s been found that individuals from disadvantaged communities seem to have greater risks for obesity than more affluent individuals of the same age.

My only concern is that this new schedule will lose some of the muscle I’ve worked so hard for – I’m not currently taking any shakes / supplements while cutting. During the bulk phase I was taking whey protein shakes morning and post workout. My macros are good for a cut without supplements.

Try a diet in which you consume 2200 calories (men) or 2000 calories (women) per day. This should cause a deficit sufficient for you to lose one or two pounds per week, depending on your activity level. Some women may require lower daily calorie intake, such as 1800 or 1500 a day. Start by limiting yourself to a 2000 calorie limit per day, and lower the limit if you do not see progress.

Fantastic article! I was just wondering if you had any alternatives to the caffeine intake (including the green tea extract). I rarely drink coffee and I don’t ingest it for personal reasons. Thanks! 🙂

All participants exercised on their regular schedule and followed a high-protein diet. One group of the athletes maintained a ~12% calorie deficit, eating about 300 calories less than they burned each day, and another group maintained a ~24% deficit, eating about 750 fewer calories than they burned.

I haven’t tested in a couple months though so maybe due for another testing just to be sure. Thanks for the tip, I might try that with the carbs. Here are pictures I took just this morning. My place can be a bit dark and not sure if lighting is enough so I’m attaching another (the one in the camo pants) taken a couple of weeks at my gym that has better lighting I think.

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I was at 113lbs but have been eating very clean and doing 45 minutes of fasted cardio 4 times a week for the past 3 weeks, along with weight training 4 times a week. My weight training is 3 sets of 10 going max on weight that will allow me to finish the set.

2. The Bicycle: This is one of the best exercises for flat, well-defined abs.  Lie on the floor with just your fingertips touching the back of your head.  Bring your right elbow to your left knee as you straighten your right leg. Switch sides and continue to pedal.  Do 1-3 sets with 15-25 repetitions.

It’s true that eating at a caloric deficit downregulates your metabolism, but you don’t need to worry about starvation mode. I don’t recommend eating below your BMR, so there does come a point where increasing activity is more practical than lowering calories. Here’s how to speed up your metabolism: https://www.muscleforlife.com/how-to-speed-up-metabolism/

Research also shows that fasted training increases blood flow to the abdominal region, which further helps burn belly fat away (the better the blood flow to a region, the more catecholamines can reach it).

Hello Mike! Concerning the example of your lunch meal consisting of chicken and salad with balsamic vinegar, if you add extra virgin olive oil or virgin coconut oil to the salad or cooked some vegetables with this would that influence the level of insulin levels when was time to do your cardio?

As a woman progresses in her later years, aka her menopause years, she loses estrogen. One frustrating consequence of this lost estrogen is that the normal contours of her body change. What she now finds that instead of weight settling on her hips, it goes to straight to her belly.

You see, when you eat food, your body’s insulin levels rise, and it begins breaking down, absorbing, and using and storing the nutrients you’ve just fed it. This is known as the “postprandial” (prandial means “having to do with a meal”) or “fed” state, and it can last anywhere from two to six or more hours, depending on how much and what types of food you eat in a meal.

Was wondering. How does it work with people, myself included who have hypothyroidism. I have been trying to lose my belly fat and still no success. There are so many factors that could be involved such as birth control pills and balancing my TSH levels for my hypothyroidism. I am a 24yr old female. 110lbs and have always been a small figure. How should I approach losing belly fat correctly?

4. Build your workouts around the compound movements for the major muscle groups of the body. For example, leg presses and squats for the legs, assisted pullups for the back, bench presses for the chest, upright rows for the shoulders and biceps curls and triceps pushdowns for the arms. These exercises provide the most efficient fat-burning workout, according to “Burn the Fat Feed the Muscle” by Tom Venuto.

“There is no way to spot reduce belly fat, but if a client comes to me looking to lose fat around their middle, I would tell them two things – ditch the boredom snacking and move,” says Ajia Cherry, personal trainer and Founder at Functional Innovative Training. “We often find ourselves in situations where we are mindlessly eating because we’re bored. If you find yourself bored and grabbing for a bag of chips, go for a quick walk around the block, running in place or do some push-up or planks,” suggests Cherry. “Not only does this eliminate mindless snacking, it adds more movement into your day.”

I’ve now lost almost 40lbs. I had a body pod test done and I still have 12-13% bf left and a little lower belly flab/fat. How do I get rid of that last bit. And how do I lose or get rid of the loose skin on my lower belly?

Belly fat is a big No! Women love to flaunt a slim figure that can make others envious of them but how to reduce belly fat is the question! Well as the old saying goes,”Where there is a will, there is a way”. We all must work towards our dreams. Nowadays we have a number of exercises to lose belly fat. They will also help you lose those love handles or rather the stubborn fat that surrounds your waist. So why don’t we make use of them?

Hi Mike! When you cutting, is your post-workout meal (I guess, protein shake) a breakfast or you eat full breakfast in addition? Since I workout early in the morning (after waking up), I have my protein shake as “recovery drink” and 10-15 minutes later I have a breakfast. I was thinking if it is too much food for body to digest (500-7)00 calories? Would it be better to have a gap between “post-workout drink” and breakfast?

I used Blue Fat freeze kit and it helps me to lose 2 inches around my waist in 2 months. It’s a very simple way of losing weight just by wrap it around your fatty part and gets rid of your fat cells. You don’t need to follow such hectic diet plan and worry about its sustainability. But do adopt healthy eating habits as it has no substitute.

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FITNESS DISCLAIMER: The information contained in this site is for educational purposes only. Vigorous high-intensity exercise is not safe or suitable for everyone. You should consult a physician before beginning a new diet or exercise program and discontinue exercise immediately and consult your physician if you experience pain, dizziness, or discomfort. The results, if any, from the exercises may vary from person-to-person. Engaging in any exercise or fitness program involves the risk of injury. Mercola.com or our panel of fitness experts shall not be liable for any claims for injuries or damages resulting from or connected with the use of this site. Specific questions about your fitness condition cannot be answered without first establishing a trainer-client relationship.

Mike, starting my cut for summer. Am training in the morning so fasted training is fine for me. Am taking leucine, but my VPX meltdown are still yet to arrive in the mail so I was going to just get some caffeine via a strong black coffee pre-workout. Is drinking a black coffee going to spike insulin levels at all? (as I presume caffeine pills on their own do not…)

Exercise vigorously daily. Elevate your heart rate for a prolonged period by doing aerobic workouts such as dancing to fast music, running up and down the stairs, jumping rope, doing dynamic yoga stretches, jogging on your treadmill or doing calisthenics. If you exercise vigorously 300 minutes per week, you can lose between 2 and 3 pounds of body fat per month.

I just noticed there is a new product from your line – Legion Forge – and I’m considering to add this. Please let me know if the below would give me the same (if not better) fat-loss / maintain muscle growth results:

Mike, have a question: I have a couple injuries that are preventing me from lifting (tendinitis in my right arm) and I’m pushing 15% BF. I’m thinking about cutting while recovering from the injuries. Is there any research out there that show an adverse impact of cutting on recovering from an injury? Thanks

This, along with all of the abundance of health benefits, is a great reason to adapt a smart, well rounded workout program that addresses all of the muscles in the body (upper, lower, and core) and includes strength training, various forms of cardio (particularly HIIT), and stretching/mobility workouts (typically weaved into our warm up & cool downs, these exercises are what allow you to keep working out safely). 

Remember, successfully implementing a belly fat diet is to not do everything all at once. Your diet should not disrupt your daily life, but instead fit into it. Once you get into the habit of doing these belly fat diet tips, it’s harder to NOT do them than just to, well, do them!

It would be great I think to lose weight, but I deleted my fav app for this, and when I wanted to delete this app, it made me delete 200.58 GB more than I should have for this app. I am SO annoyed, because I now dont have enough space to download it again. I HATE THIS APP. Never download it, because u might have the same problems as me.

Follow these 7 simple tricks for 7 days and you will lose that belly fat. Look great, feel great, and create a solid foundation for weight loss to continue for long after your meet your fitness goals.

That said, there are ways you can beat bloat and improve the way you feel when time is of the essence — and you don’t have to starve yourself, invest in unsafe weight loss supplements, or double up on workouts to achieve results.

B. Crunch up, twisting your right shoulder and rib cage toward your left knee while simultaneously stretching your right leg straight (keep your foot on the floor). Return to starting position (left leg lifted and right leg bent); that’s 1 rep.

Limit your use of saturated fats. Saturated fats to avoid are found in meats and high-fat dairy products such as cheese, milk (and cream), and butter. Some plant-based oils, such as palm oil, palm kernel oil and coconut oil, also contain high levels of saturated fats. Polyunsaturated fats are a better alternative. Polyunsaturated fats are found in many nuts, seeds, avocados, and some fish.[2]

While whole flaxseeds are high in the fat-shrinking nutrient ALA, their hard exteriors often resist digestion, meaning you don’t necessarily get the nutritional bang for your buck. Go for the ground version (also known as flax meal), which has about 2.3 grams of ALA per tbsp, or get nearly a week’s worth of the good stuff by drizzling a little of the oil onto your salad. Studies have found flax to be helpful for cardiovascular disease symptoms like hypertension, according to a recent study in the journal Hypertension.

Can’t imagine giving up your favorite chips and cookies in the name of weight loss? You don’t have to. Just pre-portion your snacks into small baggies to ensure you stick to just one serving size. It’s the easiest way to eat your [insert favorite snack here] and have it, too!

– this week my weight just before the weekend went from 13.10 to 13.4, the evening wanted to cheat I did a 1 hr bike ride, porridge, veg, eggs, cous cous, onions, peppers etc @ 12% fat for the day. I had my drunken night out I had 6 double vodka and tonic waters finished off with a chicken Shish with a large pitta salad and mayo I weighed myself this morning I was 13.9 why such a big difference?

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The real monster is the fat in the abdominal cavity, also known as belly fat. Not only does it bring you health problems, but also it is one of the most difficult types of fat to get rid of. However, you can get rid of it injust a single night.

Hi Mike. My goals are twofold and likely counter-intuitive and counterproductive. I’m a 48 yr old Male. I’ve been middle-long distance running for about two years now. As the weekly runs and distance fluctuate (10-15 miles in winter up to 25-40 per week in the summer) I tend to plateau and put on weight (fat) in the winter. This winter I put on about 8 lbs and decided to re-join the gym, with a goal of gaining some muscle for aesthetics and strength but also understanding that it will aid in fat loss. HOWEVER I also have a goal of running my second full Marathon in about 3 months. PArt of that training will include a couple of long slow runs per week. So for the last 10 weeks i’ve been averaging 4-5 gym workouts (kind of a push/pull/lower rotation) while also running 4 times a week (currently 25-30 miles). I’ve lost about 7 lbs already so assuming a 2lb muscle gain and 9 lbs fat loss (if that’s reasonable) I would like to double that up in the next 2-3 months. Also, I haven’t really changed my calorie intake either way. QUESTION, can i lose fat, gain some muscle, all while training for a marathon??? and if so how? Thanks, Russ

Drink green tea. Some studies suggest that drinking green tea (including decaffeinated green tea) or taking green tea extracts can increase the body’s rate of fat oxidation and may decrease overall body fat. The studies used green tea extract, administered by capsule, but dieters may also get some of the same benefits from drinking green tea.

Hey Mike, what is the clear cut difference between Phoenix and Forge? Also if you do like a mini faste at the middle of the day (from Lunch to HIIT), don’t you have a lot of macros to catch up on from 6-7 pm when you’re done with working out?

Finally, and this is the most important thing and the thing no one ever wants to listen to, you can’t do this with exercise alone. You could be doing all of the exercise stuff just right and not lose weight or belly fat and perhaps even gain it because DIET IS THE MOST CRUCIAL ELEMENT IN BODY CHANGE AND FAT LOSS.

Doing ab crunches and following a crash diet is not the right way to lose belly fat. If you really want to flaunt a well-toned belly you have to eat a balanced diet with all the good fats rather than starving yourself. You should also exercise for three to five times a week.

6. Do three to four sets each of three different abdominal exercises. For example, begin with incline bench knee-ups, then do full-range crunches and finish with 30-second planks. The abdominal muscles are like any other muscle group and should be trained once or twice per week, say Lawson and Holman.

Limit your use of saturated fats. Saturated fats to avoid are found in meats and high-fat dairy products such as cheese, milk (and cream), and butter. Some plant-based oils, such as palm oil, palm kernel oil and coconut oil, also contain high levels of saturated fats. Polyunsaturated fats are a better alternative. Polyunsaturated fats are found in many nuts, seeds, avocados, and some fish.[2]

You might have heard the term ‘middle-age spread’. This means, as women progress towards their middle years, the ratio of body fat increases compared to the body weight. During menopause, when the levels of estrogen go down, and the amount of androgens or male hormones increase, then there is an increased risk of fat accumulation in the waist. Hormones actually regulate the fat concentration in the body, and your figure depends entirely on it!

Phoenix is my fat-burner. Phoenix helps you burn fat in three ways. It increases the amount of calories you burn daily by 150-200. It amplifies the power of fat-burning chemicals produced in the body, and it helps you feel more full thanks to the ingredient, 5-HTP.

Moderate activity — raising your heart rate for 30 minutes at least three times per week — also helps. It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be stepped up.

I am now 69,9 kg and my BF is 16,2%. While it seems like a progress, the measurements indicate that I am now losing more muscle than fat. My BF went down to as low as 15,7% two months ago but it has been increasing since then. My muscle mass was 57,1 kg in January but now its 55,6 kg.

Sept 2015 no flex and flex(http://i605.photobucket.com/albums/tt139/WabbaJ/Workout%20progress%20pics/Sept%202015%20no%20flex.jpg); (http://i605.photobucket.com/albums/tt139/WabbaJ/Workout%20progress%20pics/Sept%202015%20flex.jpg)

This product was not for me it gave me stomach cramps at one point I thought I was pregnant bc of the pounding and thumping that was occurring inside my stomach I am not pregnant but this gave me terrible stomach pains and I could not sleep at all I will stick to green tea pills

Read Mike’s book and ordered the supplements. Have lost 20 lbs in 4 months and gained quite a bit of muscle. Am 57 years old. Question: I like to work out early, before work. If I do not eat quite a bit before the workout, I get a headache and am nauseous all day long. Experimenting with what to eat before the work out. Any ideas? Is this a common issue? No problems if I work out after work. I am also able to go long periods without food and not have a headache, only if I lift without eating.

Deutsch: Bauchfett in zwei Wochen abnehmen, Italiano: Eliminare il Grasso sulla Pancia in 2 Settimane, Français: perdre du ventre en 2 semaines, Español: deshacerse de la grasa abdominal en 2 semanas, 中文: 在两周内减掉腹部脂肪, Русский: избавиться от жира на животе за две недели, Nederlands: In twee weken van je buikvet afkomen, Português: Perder Gordura Abdominal em 2 Semanas, Bahasa Indonesia: Menghilangkan Lemak Perut dalam 2 Minggu, Čeština: Jak zhubnout tuk na břiše za dva týdny, 日本語: 2週間でお腹周りの脂肪を落とす, العربية: التخلّص من دهون البطن في أسبوعين, हिन्दी: दो हफ्तों मे पेट की चर्बी कम करें, ไทย: ลดไขมันหน้าท้องใน 2 สัปดาห์, 한국어: 2주 만에 복부 지방 제거하기, Tiếng Việt: Giảm Mỡ bụng trong 2 Tuần

Industry Experts are saying The “Health Foods” You’re Eating Every Day Are Making Your Fat Cells SICK. So Called “Health Food Companies” Are lying to you. Are your eating habits Healthy? Are you in best shape of your life?Its Not Your Fault !

Don’t undervalue rest and/or sleep: Some people can end up actually working too hard, sabotaging their own progress, maybe even making themselves more likely to come across sickness or injury. Make sure that you’re taking at least 1-2 rest days each week and that your training sessions are not running on too long. Related: Signs of Overtraining You should also try to make sure that you’re getting enough sleep – try to get 7-8 hours a night.

Real peanut butter is made with two ingredients: peanuts, and maybe some salt. You already know that peanuts give you belly-slimming monounsaturated fats, tummy-filling fiber, and metabolism-boosting protein. But peanuts have a hidden weapon in their weight-loss utility belt: Genistein, a compound that acts directly on the genes for obesity, helping to turn them down and reduce your body’s ability to store fat. (Beans and lentils have the same magic ingredient, albeit in slightly less delicious form.) But be careful of the brand you buy: if you see ingredients like sugar, palm oil, or anything you can’t pronounce, put it back. They’ll undermine any good the peanuts might do.

I’m a 53 year old man, 6-4, 225 lbs, martial arts instructor since 1989. I’m down from two-freakin’ seventy! Hooray but… my goal is 200. I know, 270 is unbelievable since I teach martial arts, right? Well, I try and DO the martial arts as much as I can, but most times, to serve my students right, I need to coach, not train. Since November 2016, I ride my bike with my kids about 4 days per week – around 13 mile round trip – and that includes about 5 or 6 30 second races with my 10 year old son. Don’t laugh… he beats me most times. It’s a great “super push” during the medium strain ride. Also do plenty of push ups etc… which brings me to my question:

Load up on low energy density foods, like vegetables, fruits and fat-free broths. A few minor tweaks can lower the energy density of your favorite meals, too. For example, substitute a half-cup of spaghetti and a half-cup of spiralized zucchini “zoodles” for a full cup of spaghetti. Or make a chicken, vegetable and brown rice soup instead of serving grilled chicken with brown rice and veggies; the broth is often very low or virtually free of calories, lowering the energy density of your meal, so you may fill up on fewer calories.