I also recommend incorporating Buteyko breathing into your workout, which involves breathing through your nose while doing your workout. This raises the challenge to another level, but it will also help you pace yourself as you may need to slow down in order to keep breathing through your nose.
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?
I am in a bulking phase and doing some cardio a couple of times per week. I have a Pre-lifting “meal” per your 30-30-30 suggestion. Can I do the cardio in a fasted state as long as I am getting my overall calories in over the course of the day? I was thinking this could help minimimize some of the fat storage. Or does doing fasted cardio during a bulking phase not make sense? If I do eat pre-cardio, should I follow the same 30-30-30 suggestion or should be doing something else? Thanks!
That said, in my experience although legs are the largest muscle group, it takes quite a bit of time to really start seeing separation. They just get big and bloofy first and then, over the course of a couple of years, they really start taking shape. Kinda like chest.
When fat is stored close to the vital organs, it’s easier for this fat to get into the bloodstream and circulate through the entire body. This leads to problems such as clogged arteries, hypertension and even problems with metabolic functions in the body. Several hormones are involved in accumulation of belly fat, including insulin, ghrelin, leptin and cortisol. Here are some of the ways that the “modern lifestyle” can cause belly fat to start increasing:
If you’re currently getting stronger in the gym, while also losing fat, then you’re doing great. I’d recommend continuing on with what you’re doing because it’s working well. It sounds like you’re doing a ton of activity though, and you want to avoid overtraining. If you start to feel burnt out, you may need to back off on something. Check this out: https://legionathletics.com/signs-of-overtraining/
I am a relatively small female (118 lbs, ~22%) and every time I use a TDEE calculator with my appropriate activity level it gives me such a low calorie amount (1710kcal/day) for my current weight. It amounts to ~300 kcal/day lower than what I currently eat to maintain. If I take a moderately aggressive deficit, as you suggest above, I would be starving! I’ve seen suggestions for 10-12 kcal/lb (1180-1460 kcal/day) or weight loss and there is no way I could function let alone train on that low level. Even 20% deficit on my current intake (1850-2000) would leave me starving! BUT, I really would like to lean out!! Suggestions?
Hello Mike my name is Govindas and I have been dieting for about 2 months and I am at 10% body fat but I still have a lot of fat on my belly and sides like you did and a normal day for me is wake up eat cereal (museli) then go gym for about 1 hr 30 doing 15 mins interval training and then weight training 30 mins then I do 10 mins boxing and 15 mins abdominal training then after this I have a protein shake with 1 banana , peanut butter , whey impact protein , 1 egg and then I will have 1 oily fish tin at about 3 a clock then have dinner at 5 probably chicken and rice or pasta then have snacks like peanuts or a sandwich or fruit at around 7 then go sleep and I’ve been doing this for 2 months but I can’t lose my lower belly fat , should I keep going or is there something I should change ? PS sorry for the long paragraph. Btw I’m 18 and am 5 foot 8 and am around 10 stone
Don’t expect even weight loss. You are going to lose more inches on your belly in the first 2 weeks than subsequent weeks if you stay dedicated to a weight loss routine. If you are at least 15 lbs. (6.8 kg) over your ideal weight, you should see significant results in the first 2 weeks and belly reduction may be harder afterward. 
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.
The biggest reason we can’t stick to our workouts? No time. Trying to squeeze a trip to the gym, with a shower and change of clothes, into a hectic schedule—especially around the holidays—can make even the most dedicated fitness buff into someone, well, less buff. But scientists in New Zealand recently found that men and women who engaged in three 10-minute exercise “hors d’oeuvres” before breakfast, lunch and dinner saw lowered blood glucose levels—a fat-busting benefit these folks showed all day long!
Hi Mike – quick question from the UK! I’m a busy mum and although I’ve tried, I just can’t fit in doing a training session first thing before getting kids ready and getting to work – plus my gym doesn’t open until 4pm! I’m training at the earliest of 6pm at night – if I have breakfast around 7am, small snack at 10am and lunch before 1pm and nothing else before training, would this count as being fasted? I’ve been having a small snack (cottage cheese for example) at around 4pm – I’ve lost quite a few inches in 8 weeks so things are moving in the right direction but my mummy tummy lower abs isn’t shifting. I know it’s early days and this time I’m determined to do this properly and not yo-yo from being skinny fat. I don’t want to lose motivation thinking that I’m doing something wrong as I’ve stuck to my diet plan for the entire 8 weeks with no cheating which is a first for me. I’m getting better at hiits and feel an improvement in my fitness and I’m moving up the weights, so I think I’m doing ok. But now I’m concerned so I’d really appreciate your opinion if I need to change things around.
Are you planning to workout fasted in the morning, and also at 5:30pm? Yohimbine is a stimulant, so you’d have to assess your own tolerance and reaction. I wouldn’t take yohimbine unless you’re 1) cutting, and 2) in a fasted state.
Scientists have discovered that the number of fat cells you will develop depends entirely on your genes. If your parents or grandparents had excess belly fat, you too might have the same. Yes, it is true that genetics is a determinant of how the fat is distributed.
Now I’ve been getting up on the scale everyday this week and not only my body fat % have not dropped but remained the same number or even higher some days (and my weight dropping or not) which theorically would mean I may be losing lean mass?…
Hi Mike. I recently had my body fat reading taken at a UFC Gym (chain) and the reading was much higher than I expected. 16%. The caliper readings have me around 12-13 I believe. It seems like a sales scam to stretch out the number of ‘sessions’ I would need to reach my % goal. Keep in mind fat loss wasn’t even why I was meeting with this trainer–it’s for Muay Thai. Any ways I don’t want to be naive and not consider the reading. I’m posting a few pics here (shadow and light) and I’d like your opinion—do you think 16% is a possibility? Thanks. MFL member. Following BSL. https://uploads.disquscdn.com/images/b03a0c99d78a4d1fa34fa857688a1531f2992ef85ee135b76356bb855fc3a904.jpg https://uploads.disquscdn.com/images/349d75db57aebb4cbc6833ebcce4487ae820945acbe062ad9693b2855a281361.jpg https://uploads.disquscdn.com/images/7b69c05c0e3f65764d62c8a66b8a89df1611a1125343be9b29fc0d2f4729cecd.jpg
Damn you ARE lean. That’s great. Honestly getting lower than that is a real pain in the ass and likely unhealthy. I’ve worked with quite a few women that wanted to be REALLY lean and started losing their periods around 15%. Just an FYI.
Having an active hobby — and if you don’t already have one, developing one — is important. Get engaged in some kind of sport, whether it’s a group activity or something you can do alone. Essentially, if an activity is pleasant to you, you’ll continue to do it.
Thanks Mike for the response. I drink enough water and I am taking the BCAA supplement you suggest. Since I’ve been taking the Caffeine, Green tea extract and BCAA I’ve been having these pains in my muscles. They do go away after I warm up and work out but that night and the next day, the pains in my muscles come back. After I warm up I’m ok again. I never had these pains before taking these supplements. I’m just wondering if this is a short term reaction and when my system gets used to taking them the pains will go away? This is why I asked if anyone else had this reaction?
When I read this article previously, I thought I read about adding a protein shake after lunch or before bed, but cannot find that included in this version of the article. Can you please let me know if it was something I misread or remembered incorrectly?
Why are so many people putting on more weight, despite their best efforts to reverse or prevent it? While not all experts entirely agree on what needs to be done in order to correct “the obesity epidemic,” most support the theory that several key factors are to blame for such high rates of unhealthy weight gain. Accumulation of dangerous visceral fat (essentially the belly fat that most want to see disappear the most) and general obesity is said to be a “complex pathological processes reflecting environmental and genetic interactions,” which include:
PS: Still waiting on more Legion products to be available at Europe – only Pulse right now at Amazon – so I can get Forge (I’ve ordered once from here… took me nearly 2 months till get it in home, due customs wait and costs, etc) 🙁
I bought BLS yesterday, not yet finished reading though. Btw, about this stubborn fat, am on a fasted training. Latest meal usually on 2000 or 2100, and go to gym on 1300 the day after on an empty stomach, only take BCAA before workout. I think i can lift as heavy as if i have breakfast..but need your advise though, is it safe to fast that long and go for a weight training? and for HIIT, is it better before or after weight training?
According to recent studies, instead of working out for hours or running a few miles, doing short bursts of active exercises is very helpful in reducing stubborn fat. For example, if you are walking on a treadmill, randomly increase the speed for a few seconds and get back to walking.
When you eat food, it gets broken down into various molecules that your cells can use, and these molecules are released into your blood. Insulin is released as well, and its job is to shuttle these nutrients into cells for absorption and processing.
This means it’s also more effective than branched-chain amino acid (BCAA) supplements because they rely on leucine for their anti-catabolic effects (isoleucine and valine are very weak in this regard).
Exercise in small bursts. Research shows that interval training, or alternating short bursts of energy with brief resting periods, can improve muscle and build endurance more quickly than traditional exercise.Interval Training for Weight Loss:
Planks: Get in the push up position, but rest on your elbows and forearms. Pull your stomach muscles in tight, keeping your back, neck, and bottom in a straight line. Hold this position for 30 seconds or as long as possible. Rest and repeat 3-5 times.
It’s up to you. Typically if you are trying to lose weight we suggest doing fasted training and taking Forge so help out. The HMB will help spare muscle and the added yohimbine will target stubborn fat. Just make sure you have a post workout meal after with some protein. 🙂
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!
Focus on eating real foods, especially veggies, when you’re trying to lose belly fat. This will help not only get rid of the unwanted visceral fat but also give your body the vital nutrients it needs to function properly. Believe me, you’ll feel and see the difference when you make the switch from fake foods to healthy real foods.
Hi Mike. Read all your books and love your program and always get great results. Based on what you state you do for cutting here, it appears your 20% caloric deficit may be based on your baseline TDEE (unless there is another meal before bedtime not listed which would make sense as you don’t seem to be hitting your protein macros on those 3 meals). I was under the impression that we should be at a 20% reduction from a exercise adjusted baseline TDEE.
Do strength training 6 times in the next 2 weeks. This works out to 3 times a week, every other day. Start with 4 to 5 lb. (1.8 to 2.3 kg) free weights and move up to 7 lbs. (3.2 kg) if you are comfortable with it.
Hey, I’m wondering if you have any advice for women when cutting, with smaller number ranges to work with. I have a hard time cutting because a 25% deficit puts be at about 1,150 calories per day! This just seems way too low, and there’s no room to go lower from there.