I’ve been trying to follow your plans as much as I can. I really started constantly 2.5 months ago. I’m 32, 6ft, and weigh 185 currently. Your articles taught me HIIT and caloric deficiet. Which I do both. My starting weight 2.5 months ago was 200lbs. I weigh myself on the same scales to keep consistant. But even though the scales say I’ve lost 15lbs, I still have a belly. It’s not flat by any means. I’m trying everything but I have a pooch. I’m lost. I even started taking lipotropic b12 shots a couple weeks back. But still have a belly. Any advice please. Thank you.
It’s a very effective technique that can help you reprogram your body’s reactions to the unavoidable stressors of everyday life. Getting enough sleep will also help reduce your cortisol levels, and can have a significant bearing on metabolic disorders such as obesity, hypertension, and type 2 diabetes, allowing such problems to improve. As noted in the featured article:
Questions: Should I have a casein protein shake right before bed? (It fits in my macros and proportions) (Should I be in a fed state within the first few hours of sleeping to maximize the time of being in a “fasted state”?)
GREAT ARTICLE! My entire household has been dieting for weight loss. (Me-44, my wife-39, my mother in law, 67) I have restricted myself to 1000 calories a day, high protein, low carb, weight training and at least 40 minutes a day on the treadmill. I have lost 50 pounds. My wife and mother in law are both diabetic (My wife-diet controlled, my mother in law-insulin dependant) so they can’t do my diet. So I have some questions. What should our calorie restrictions be? How should we be working out? Supplements? Can they do a fasting workout? Any suggestions for their diet targeting weight loss? I’ve thrown a lot of questions at you so if you don’t have the time for all of this, I totally understand.
Two questions Mike… 1) I was following this diet of 20% deficit (or close to it as I thought) for about 2 months. Did my metabolism suffer as a result? 2) Why do some suggest to breakdown macros into 1-1.5 P g/lb, .5 F g/lb , remaining cals from carbs??
I actually like training fasted, and I know that the muscle the anti-catabolic effects of HMB would be good for preserving muscle. But how about the supplement’s fat burning benefits? Do you think I’d continue to get fat burning effects of Forge even if I’m no longer in a calorie deficit?
Hi, you said to train on an empty stomach but also to train heavy. When I do heavy deadlifts/squats in a fasted state I feel like I’m almost about to faint and never complete my workout – unless I have e.g. oats+milk in the morning to give me energy. I get doing cardio on an empty stomach but what about heavy compound exercises?
Getting to a healthy weight and having a flat stomach can only be achieved through both exercise and diet combined. Start small and make changes that are easy at first. Once you start to see changes you may be more motivated to take your diet to the next level.
In your post here it says —> About 4 Hours After a Light Dinner of Protein and Veggies, If Doing Cardio That Day:About 15 minutes before doing your cardio, I take the following: (10 grams BCAAs or 3-5 grams leucine, 100 mg caffeine,1 serving of Phoenix or 2 pills green tea extract, .2 mg per kg of yohimbine)
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Hi Jose, happy to hear you’re enjoying Mike’s content. Phoenix will not get flagged for anything. But, if you’re worried, you can train fasted with Forge. The Yohimbine will target stubborn fat. A very potent combo!
I have started my cutting routine 2 months back , i was 71 kg before that and now am 69kg. But i dont notice a decent amount of reduction in my belly fat. Also , i dont feel any kind of weakness that is usually attributed to calorie deficit diets. I feel ive lost a little bit of muscle ( or is it fat am not too sure ). I believe am following all the correct concepts of cutting – fasting , taking bcaa before workout , good postworkout meal , lighter lunch , other meals and even lighter dinner. But still , somehow my body responds really slow to anything. I had a hard time gaining 4 kgs and the same goes for losing. I am pretty ripped around my arms , legs , shoulders and upper back but have fat around my lower stomach and back area. I am, by no means , obese. But i feel that something is missing. Or is it just too soon to decide , should I continue working out the way i feel is right and wait for the results to show ? Please guide me mike.
Let’s face it: that marshmallowy middle you’re sporting didn’t get there overnight. Stressful days at the office, indulging in one-too-many cheat meals, or finding excuses to skip a day, week, or month’s worth of workouts are all making it easy to pack on the pounds and making it difficult to get them off.
Hi,one question, for example, my goal is to be at 7 % bf, can I go down to that % WITHOUT using yohimbine, and green tea extract, and getting by BCCA from Whey Protein(High source of BCAA)? and doing the others things: lifting often, heavy, doing some HIIT, taking cafeine and doing some Fasted Training? its also worth to mention that I’m taking my time dieting and doing slowing reducing 100kals per week instead of jumping from 400 grams of carbs to 200 carbs in one day(Obs I know I have to be in a caloric deficit, just want to know if 7% is achievable without using yohimbine, and green tea extract, and getting by BCCA from Whey Protein) … what are your thoughts? as Always, great article!
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Start an exercise plan that builds muscle on your arms and legs, and you’ll burn off fat from your belly as well. In rare cases, you could have a medical condition, such as Cushing’s syndrome. Visit a doctor or endocrinologist for tests if you think this is a possibility.
Luckily, exercise can help spur things along when it comes to that pesky stomach fat. “Visceral fat responds well when… [you] start exercising and [you’re] watching your calories and what you eat,” Harris-Pincus says. And while endless crunches aren’t your ticket to a flat stomach, it is still important to train your ab muscles. “Everything radiates from the center of your body – your balance, your posture, your functional movement,” says Joe Ardito, founder of Fit Crush NYC. “You can perform better when you have a strong core.”
Choose vigorous exercise. When it comes to burning body fat, not every exercise is created equal. For the next 2 weeks, choose high-intensity workouts like running, swimming laps, road cycling, rowing or boot camp over easy to moderate exercise.
Although HIIT workouts burn calories, if you have lean muscle mass, you’ll burn even more fat and calories in the long run. So include strength training in your fitness program, especially lifting heavy weights, at least three times a week.
It can be helpful to remember that fat is far more satiating than carbs, so if you have cut down on carbs and feel ravenous, this is a sign that you have not replaced them with sufficient amounts of fat. Sources of healthy fats that you’ll want to add to your diet include:
In addition to HIIT, you’ll want to consider adding some strength training to your program. Note that you can actually turn your strength training session into a high-intensity workout simply by slowing down your movements. Proper form is important, so to learn more about how to perform such exercises, please refer to my previous article, “Super-Slow Weight Training.”
Betaine. Betaine is a compound found in plants like beets that improves muscle endurance, increases strength, and increases human growth hormone and insulin-like growth factor 1 production in response to acute exercise.
1. Bicycle Crunches are a great ab exercise and work the abs from every angle. It’s a combination of the regular crunch, a side-to-side motion that hits the oblique muscles and a reverse crunch that targets the lower abs. You can change the difficulty level by increasing or decreasing the range of motion used and the speed of movement as well as the intensity of the crunch by holding and squeezing.
Hi Mike, Nice article. Very informative. I am 5′ 8 and weigh 130 pounds. My BF is 39% – Dexa scan. Abdominal (gynoid) BF is 44% vs 37% in arms. This has all happened in the last year upon turning 48. I have gained 10 pounds and I’ve never had so much belly fat. I’ve always been naturally lean and thin. I’m wondering if hormones are at play. I lift heavy weights 4-5 days per week consistently and my diet is basically the same as it has always been. Moderately clean. I use BCAA’s during workouts. I’ve never had to track calories. I do very little to no cardio. What are your thoughts?
Hi Amber! Thanks so much for the reply. You are so very right. I want so much to just feel good in my own skin. Having reached a body I never thought possible it’s eye opening to realize I still see the things that need “fixing” instead of how far I’ve come. It all comes down to validation I suppose. We’re all looking for it. I am going to look up the Jen now. Always welcome new input and direction. I’ve heard it for years that fitness can become an addiction. I get it now. There’s ALWAYS room to improve. But to your point…at what point do we say enough? Thanks again for the response. Feels good to share 😉
The soreness/pains is deep in the muscles. Legs, back, arms and shoulders. They would not go away until I worked out again the next day, when it would return again in about four hours after working out. This all started the next day after starting the supplements. I’ve been taking the supplements for fourteen days now. In the meantime I’ve purchased your book. I decided to take a week off to set myself up to start on your workout routine. Now since I’m taking this week off and stopped working out, except for cardio everyday, the pains have stopped. I’m still taking the BCAA, Caffeine and Green Tea Extract. So Monday, 4/7/14, I will start working out again and will see if the muscle pains come back. Sorry for such a long post but it’s hard to describe my condition in a few words.
Cortisol is often called “the stress hormone” because we release more of it when we’re emotionally or physically stressed. Although we need cortisol for some essential functions, too much can contribute to fat accumulation around the midsection, increase appetite in some people, interfere with sleep quality and have other negative effects.
How much faster depends on many things, but I’ve worked with thousands of people and I can confidently say that combining these strategies with a proper diet and training routine can speed up fat loss by 30 to 50%.
I am not sure if losing some more weight would be the right thing to do for lowering body fat ratio as I am already in the recommended BMI. Would you have any recommendations to make more progress? Would BLS make a difference? Or would it be a better approach to stop cutting and focus on building some muscle instead (and cutting later again)?
Hey Jeff, thanks for sharing your opinion. My first goal is to educate people, which is why I spend most of my time writing content like this article. That said, I do believe in the supplements we sell and want people who could benefit to know about them.
1. In your book you give us a couple of formulas to calculate our macros. In the articles you give us a generator that uses our weight and body fat percentage and then then we’re supposed to calculate our macros from that.