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I’ve been following your program for years now and stuck at 20% bodyfat… All down to my diet but also because I was so undermuscled in the beginning I wasn’t worried about fat loss until recently. Now I’m ready to tune it in and would like to be between 15-18%. It may not sound like a big difference but it’s enough to drive me nuts.

All of these take a toll on your metabolism and ability to control levels of body fat. If you’re up against large amounts of stress in your life (from work, lack of sleep, relationships, finances, etc.), studies show you can greatly benefit from carving out more time in your busy stress relievers like regular exercise, meditation, spending time outdoors and keeping up with fun hobbies.

– 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?

Leafy greens like collard greens, watercress, kale, and arugula may not be on your everyday list, but they all contain a compound called sulforaphane. This nutrient has been shown to act directly on the genes that determine “adipocyte differentiation”—basically, turning a stem cell into a fat cell. A healthier intake of the compound means a healthier body weight for you. And just a scant teaspoon of vinaigrette will help your body absorb the fat-soluble nutrients.

Your articles are great. I agree with all you have said. I started my amazing journey in late September last year and am still going. I always excersize in a fasted state. Im 2hrs on the treadmill walking with 3-4min sprints every 8mins or so. I only eat 1 cucumber,1 avocado and a celery soup each day. I just made up my own diet and it worked for me. Ive lost 40kg. Just about to start weight training though so will have to change my diet now. I dont seem to have lost much muscle mass so far but this is the first week I have felt tired so Im thinking that could be a sign. I had been researching cosmetic surgeons for excess skin, but now I think I will see what I can achieve on my own first. Wish me luck. Poppy

What do you think of mixing BCCA, glutamine and some simple sugars (dextrose) after heavy weights, then HIT cardio for 20mins and then consuming 30g of whey isolate straight after to maximise the insulin spike?

Hi there! So, I would be so HOT in the 80’s Jane Fonda days with very little effort. However, that is not the “look” now. I have just recently realized the secret to a booty. It is less about strong legs and more about specific but targeted exercises. When I was a sprinter, I loved my butt–lots of plyometric and explosive power training. That is not currently sustainable for me or most women. I do lunges, squats, dead lifts, bridges with weights, other butt lifting exercises. If you over-develop your thighs and hamstrings, your butt will look small in comparison. One person to follow for motivation is Jen Setler (I think I got her name right). The most important thing is to be comfortable in your skin and do what you do to boost your self-confidence and health. I think there is a tendency to get a bit crazy with the cheeze whiz at times when it comes to body image and what one is willing to do to look like an air brushed 5’11” 14 year old.

work for people that do endurance sports. I’m usually always in a caloric deficit but still struggle with losing fat in my stomach. I do plenty of HIIT training as part of my routine and eat fairly clean. Any suggestions would be very appreciated!

Calorie for calorie, sugar is different to other food groups such as protein, complex carbohydrates, and fat, because it confuses your normal appetite controls and causes your body to produce fat. Refined sugars are often hidden in a plethora of different products that you wouldn’t expect such as fruit juices. Make sure to check the labels before eating the products. 

Hi Mike, I’ve been following your book, “Thinner leaner stronger”. As you recommended from the book, I’ve been eating 30~40g of protein(whey powder) and 40~50g carbs before and after workout. After reading this article, I’m not sure what to follow. Should I change plan to fasted workout and skip protein & carbs intake before workout?( I would still eat them at another time to keep my micros intake goal.) I can only workout at night around 10pm. In this case, which workout is better, fasted or fed? If I do fasted with all the supplements, would it keep me up all night? I always appreciate your help.

Sometimes our genes dictate where the unwanted body fat collects. For example, if you have a degree of insulin resistance, and many people do, often without being aware of it, body fat will tend to accumulate around your abdomen or stomach if you eat refined processed carbohydrates or even, natural, high carbohydrate foods. There are degrees of insulin resistance ranging from mild to intense, and they can progress to borderline or type 2 diabetes. If you do have a degree of insulin resistance, you may have to make more effort than other people do in relation to weight gain or unwanted body fat.

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.

I just wanted to say I love this article, its so informative! And I’m on all these supplements and I love them all. I have never felt so full and alert before. However, I do think its worth you noting here that VPX has Yohimbine in it so you don’t need to completely get all your maximum Yohimbine daily allowance from Primaforce Yohimbine HCI alone (unless I’m misataken).

Side stretches: Stand up straight, with your feet hip-width apart. Put your right hand on your right hip, and lift your left arm straight up, with the palm facing right. Keeping your legs centered, lean to the right and “reach” over with your left arm, stretching your left side. Repeat 3-5 times on each side.

losing belly fat in a week, eating healthy to lose weight, rapid weight loss diets – Gaining a flat belly can be a real struggle. Often, the difficulty is because of the belief we put in misconceptions. Here’s how to get a flat belly.

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Jog, if you’re already fit, or walk briskly at an incline on a treadmill if you’re not ready for jogging. Vigorous workouts on stationary bikes and elliptical or rowing machines are also effective, says Duke researcher Cris Slentz, PhD.

As part of the Flat Belly Plan, have an anti-inflammatory snack in the afternoon. Snacks should be rich in flavonoids, which are powerful antioxidants that help curb inflammation. They’re the natural compounds that give berries and other fruits their vibrant color. Try a sliced yellow bell pepper with hummus or a bowl of mixed berries drizzled with dark chocolate. Click here for more anti-inflammatory food suggestions.

I’ve been having great results with your supplements and your articles are right in line with everything I’ve been doing. My results over the last 3 months have been absolutely insane using the Forge/Pulse/Phoenix combo. Anyway, I was wondering if drinking a protein shake right before I start lifting ruins the effects of the Forge? I eat lunch around 12:30 and then take forge and pulse when I get home at 5:30 and start lifting at 6:00. I find myself to be insanely hungry at this time so I usually drink a shake about 10 minutes before I start. My results have been great but was curious if they could be even better if I cut out the shake? Thank you

Banana is big reason to increase fat never take banana, mango when ur going to reduce weight u can take apple,papaya, guvava,blue beeries,black berries watermelon is best because it contain 70% water….thnkxx

Hi Mike, im just starting my weight loss journey. Interested in knowing where to start with my home gym i acquired through a friend. Its just a basic one. I am 96kg and need to lose weight…..BMI says i should be about 75kg but i would be a rake at that level. Any suggestions???

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.

Tame your stress levels: I know it’s easier said than done and I wince at even putting this on the list and making you feel like you’re being lectured, but I’ve got to. There are a lot of things that we can’t change in life, but we can adapt and handle them better. Carve out a little time for yourself in the day and try to fill it with something that you enjoy that you find relaxing. Yoga, stretching, writing, reading, meditating – whatever it is, try to treat yourself to at least a little something that settles your mind when you’re feeling really stressed out. Stress can wreak havoc on health – not just on appearance or the storing of fat – and it should not be taken lightly.

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.”

I have been trying to identify the reason but honestly I am lost. I have followed the same workout routine (4 days a week weight training + 4 – 5 days cardio) which was supposedly designed to maintain muscle while on caloric deficit.

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!

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:

Strength training also helps keep extra belly fat away. A study published in a Obesity in 2010 showed that regular resistance training prevented regain of visceral fat a year after women lost the weight through a low-calorie diet.

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.

Commit at least 30 minutes of cardio 5 days a week. In addition to interval training, studies have shown that it’s equally important to do at least 30 minutes of cardio exercises each week to help reduce belly fat.[22]

Eat breakfast. It might seem counterproductive to eat if you’re trying to lose weight, but studies show that eating breakfast within an hour of waking up keeps your insulin levels steadier and your LDL cholesterol levels lower.[2]Building a healthy breakfast:

At puberty, the hormone estrogen signals the body to begin storing fat on the hips and thighs in preparation for a potential pregnancy. This subcutaneous fat isn’t harmful, although it can be extremely difficult to lose in some cases (34).

The results: When participants moved from the high-carbohydrate diet to the diet high in monounsaturated fats, the distribution of their body fat changed and fat was moved away from their midsection. Pretty amazing.

Try to stay away from fad diets like those that promise if you drink only smoothies for 7 days you’ll lose 20 pounds. No one drinks smoothies all day and every day. You will have such intense cravingsfor regular food that you will break that diet and binge eat.

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.)

Great read and I’m looking to give this a go. I’ve been putting on muscle over last couple years and been complimented on it but that little roll of belly fat refuses to disappear so hope this new routine does the trick!

Brush a 4-oz yellowfin tuna fillet with 1 tsp olive oil; sprinkle with 1/4 tsp each chili powder, ground cumin, and black pepper. Grill to desired doneness; top with salsa. Serve with 1 lime wedge and 2 cantaloupe wedges.

Up the ante. Want even quicker results? Try an interval workout that alternates high- and low-intensity exercise. The powerful bursts of energy use more fat as fuel and the rest periods in between allow your body to flush out waste products from muscles. Bonus: High-intensity interval training may suppress the hunger hormone ghrelin.

Wolf recommends you eat fruits that are kinder on your belly. Berries, grapes, and citrus contain a near-equal ratio of the sugars fructose and glucose, making them easier to digest than fruits with more fructose, such as honeydew, apples, and pears. You can also eat canned fruits in natural juice or small portions of dried fruit, such as raisins and dried plums.

2. Should I be taking forge and phoenix for the second work out? It’s around four hours from the morning meal after HIIT, the article indicated Insulin levels stay elevated between 3-6 hours. For my 8 AM meal I do 1 egg, 5 egg whites, 2 slices of ezekial bread, and 40 grams whey protein. My heavier carb meal is right after weight training. Thanks again for all the great articles.

If your goal is 7-8% BF, you should probably cut for another 1-2 weeks. Then you can start reverse dieting and continue to lose a bit of weight. You should be able to get to 7-8% by the end of the reverse diet.

I followed your recommendations about fasted training, BCAAs and dieting, and I think I have made some good progress in the past 1 month. I am now 69 kg with a body fat of 14,5%. However, people now say that I look very skinny and somewhat unhealthy even though there is still some visible amount of fat around my belly.

C. Walk yourself forward with your hands to the end of your runway (aim for at least 10 yards). Rest for 60 to 90 seconds (or as long as you need to recover) and repeat the alligator walk back to where you started. That’s one set. Repeat one more time.

In a 2009 study published in Metabolic Syndrome and Related Disorders, older individuals who raised their heart rate to 75 percent or more of their maximum heart rate, a level considered high intensity, and burned 1,000 calories a week for 12 weeks lost notable amounts of visceral fat. Those who burned the same number of calories with low- or moderate-intensity did not experience the same reduction in belly fat.

Found in sardines and salmons, fish oil is a bliss food. Loaded with omega-3 fatty acids, which are essential for everyone, it should definitely be included in your diet. If not consumed directly, there are a lot of fish oil supplements available in the market too. These supplements help in burning fat, thus, leading to a flat belly.

1. Broccoli. Loaded with Vitamin C and high in fiber, broccoli should be part of you weight loss diet. Stir fry it, steam it, or even microwave it – but be sure to include broccoli in your weight loss diet.

Sylvie Tremblay holds a Master of Science in molecular and cellular biology and has years of experience as a cancer researcher and neuroscientist. Based in Ontario, Canada, Tremblay is an experienced journalist and blogger specializing in nutrition, fitness, lifestyle, health and biotechnology, as well as real estate, agriculture and clean tech.

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Mere swapping some food items with their healthy versions can actually change your life. It can help you in getting a flat belly with less effort. Try the following pointers and notice the difference on your own.

Visceral fat causes your body to release more of the stress hormone cortisol and compounds known as cytokines, which raise inflammation and negatively affect your production of insulin. As a result, you’re overweight and at greater risk of obesity, heart disease, type 2 diabetes and some cancers.

Teenagers can lose belly fat by keeping fit and healthy. Exercise regularly, for example, even a jog or long walk each day is fine. Have a balanced diet and eat plenty of veggies; most of all, ditch the extra bit of sugar. Get a good night’s sleep each night. A little bit of sugar is fine but just that extra bit can often cause belly fat to stay.

Are you having a hard time trying to fit into the dress you bought last year? Is stomach fat giving you trouble sleeping? If the answer is yes, then you may want to implement some changes in your lifestyle to address it. Stomach fat can result in negative effects to your health if it is not addressed at the right time. For sure, belly fat does not look good on you aesthetically. But the more important reason for you to address it is its long-term effect to your health. You should also want to read this article on why you may not be losing belly fat.

I’m 5’9 150 pounds and I’m assuming my body fat percentage is probably under 15. However, like you iterated in this article, it is incredibly hard to shed that fat around the waist area, any simple tips?

Go green. In a 2009 study, women who drank about five cups of a beverage containing green tea each day, combined with exercise, lost more belly fat than those who merely exercised. In addition to losing one inch around the waist, the tea drinkers decreased subcutaneous fat by 6 percent and visceral fat by 9 percent within 12 weeks. Researchers attributed the loss to catechin, an antioxidant in green tea.

Cardiovascular exercise uses the big muscle groups for an extended period of time to raise your heart rate and build up a sweat. Cardio helps shrink your belly because it burns more calories than targeted abdominal exercises.

Doing exercises together is more fun. You can help each other to get the most from the training sessions. You can motivate each other by talking about your progress and sharing your experiences. You can also do a competition together on who lose weight faster or who can reach a training goal. It is easier to follow a healthy lifestyle together.

For a basic version, get into the top of a push-up position and hold. Draw your belly in towards your spine to maintain a rigid back. Start with 20 to 30 seconds at a time. Work up to a minute or longer as you become stronger.

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Want your metabolism stoked all day long? Of course, you do—and making it happen is as easy as sitting down to a protein-rich breakfast. In a recent study of 21, half were fed a breakfast of bagels while half ate eggs. The egg group was observed to have a lower response to ghrelin (the “hunger hormone”) were less hungry three hours later and consumed fewer calories for the next 24 hours! Bonus: Egg yolks contain choline, a nutrient with powerful fat-burning properties

Aim for slow and steady weight loss. Losing visceral fat depends on changing lifestyle factors, including diet and exercise. This is a long-term process. The most effective weight-loss programs aren’t quick, but rather take place over time.[13]

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If you take 1 scoop of protein powder before Fasted cardio, that’s 25 grams of protein, 1 gram of protein= 4 Calories. So you would have ingested 100 calories before you started your fasted cardio! Your body uses whats in your stomach first, so you’d subtract the 100 cal from how much you would burn during that session. That would mean if you burned 300 cals that session, 100 calories would have been from your protein, lowering how much fat you burned to 200 per session. With just BCAA (0-30 cal), you get to help preserve muscle and burn about 300 cal per session. Mike said it simply, but I noticed a lot of people asking this so I wanted to explain.

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.

Hi mike! I just need some pointers on keeping muscle and loosing fat. I’m female and I’m 27 years old. Body fat around 20%. You mentioned in the article to cut 20% of your TDEE to loose belly fat. I have 2 questions for this. If I’m only active 3tx or 4 tx a week (2 strength days 2 HIIT days) should I cut more than 20% to loose fat?

Thanks! Any suggestion on what product ? Diet excercise? Again I’m really into endurance sports. Ultra marathons and Adventure racing I just can’t believe I still have fat when I burn so many calories! Any feedback will be greatly appreciated

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, eight hours is ideal. These 20 ways to sleep better every night can help.

Here’s something else most people probably don’t know: Fidgeting is good for you. It’s considered a nonexercise physical activity, and it’s an important way to burn energy. You get more health benefits if, in addition to exercising, you are a more fidgety, more active person the rest of the day. This means gesturing while you’re talking, tapping your foot, just moving around.

If your weightlifting session lasts about 45 to 60 minutes and HIIT session lasts 25 minutes how do you make 4 to 5 hours of weightlifting and 1.5 to 2 hours of HIIT cardio per week? Don’t you have at least one day break in between?

Robin Baccus I have been using Belly Blaster PM for one month now and am quite pleased. my stomach has decreased in size and I have lost at least four more pounds. I am now able to wear several pairs if pants that gaped in the front by around four inches, one month ago. Now they all fit easily. My confidence has increased. I know I have a ways to go but I am well on my way to getting there. Thank you for such a good product, they are rare to come by. I have to agree with Cindy Benoit it doesn’t make you have a BM every day, but I have more BM’s than I was before I started this product. Am looking forward to getting my next bottle, praying I get it before I run out. I don’t want to miss a step in the program.

The new book Zero Belly Breakfasts will have you looking and feeling great in no time flat, thanks to hundreds of delicious and nutritious breakfast secrets—and more than 100 mouthwatering recipes you can prepare in minutes! Compliments of today’s most influential nutritionists, each recipe features fat-burning proteins, belly-filling fibers, and healthy fats that will boost your metabolism and lead to all-day (and night) calorie burning, including eggs and omelets, pancakes and waffles, breakfast meats, sandwiches, homemade cereals, oatmeals and overnight oats, and creamy and delicious smoothies.

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

Awesome! Glad you’re enjoying the content. Nice work with the cut, and great momentum with 1.1/week! Could slow down to 0.75-0.5 as you get to 10% and single digits. Good to hear you have lots of room left until BMR! Keep it up man. Single digits right around the corner.

The bottom line is that when it comes to belly fat, the answer is not in drugs or supplements. Enjoying a healthy lifestyle should be the focus. And while that’s not as simple as swallowing a pill, the benefits will last a lifetime.

Every single serving of Belly Blaster manufactured for Liquid Supps is made within a GMP certified facility. GMP Standards are the highest and most stringent guidelines in the nutritional supplement industry.

A daily run or Spin class is great for your heart, but cardio workouts alone won’t do much for your waist. “You need to do a combination of weights and cardiovascular training,” says Sangeeta Kashyap, MD, an endocrinologist at Cleveland Clinic. Strength training increases muscle mass, which sets your body up to burn more fat. “Muscle burns more calories than fat, and therefore you naturally burn more calories throughout the day by having more muscle,” says Kate Patton, a registered dietitian at Cleveland Clinic. Patton recommends 250 minutes of moderate-intensity exercise or 125 minutes of high-intensity exercise a week.

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).

Forskolin. This increases blood plasma and intracellular levels of a molecule known as cAMP. When cAMP is high, it signifies a lack of ATP (the most basic form of cellular energy in the body) and thus initiates a process to make more ATP by burning through energy reserves (body fat).

Great stuff Mike, I have been following this program as well. For the VPX Meltdown, it also has Yohimbine in it. Do you factor that into the 15mg you take daily or is that on top of it if you follow the .2mg/kg you recommend? I’m doing the 3 Meltdown VPX + 10mg Yohimbine right now at a bodyweight of 84 kg

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?

A trim midsection is good for many things, like fitting into your favorite jeans or walking the beach in a swimsuit with confidence. But there are even better reasons to work off extra baggage around your stomach. That baggage, known as visceral fat, isn’t just the most annoying kind — it’s also the most dangerous. As it forms between your organs, deep within your abdominal cavity, it secretes proteins that can trigger chronic inflammation, putting you at risk for heart disease, diabetes, and even cancer.

No need to be perfect. Eating junk food actually helps fat loss by keeping your hormones sharp. Don’t overdo it though. Eat junk food 10% of the time max. That’s 4 junk meals/week if you eat 6 meals/day.

I’m a female, am alittle above 5’7″, and weighed about 150 lbs when I started working out. I’ve been working out for about 2 years really hard now. I used to run 5 miles a day, then after about a year, slowly went down to 2 or 3 a day instead. But I run every day. If I’m not running, I’m lifting weights, on a stair-stepper, or on a stationary bike. I’m at the gym for around 2 hours a day and eat very clean. The first few months I started working out, I felt great about myself, but recently I feel myself falling back into worse moods. I’ve noticed these past 2 years, I’ve maintained my weight of 150, but I recently went to the doctors and turns out I now weigh 158 lbs. My belly feels like its getting bigger although I still go to the gym 6-7 days a week for 2 hours at a time. All I really seem to eat is big salads, soups, and turkey, and yogurt. I don’t know if I’m not eating the right foods, the right amounts of foods, or something’s wrong with my exercising habits. But honestly, any advice could help. Thanks for taking the time to read! have a great day.

All of these take a toll on your metabolism and ability to control levels of body fat. If you’re up against large amounts of stress in your life (from work, lack of sleep, relationships, finances, etc.), studies show you can greatly benefit from carving out more time in your busy stress relievers like regular exercise, meditation, spending time outdoors and keeping up with fun hobbies.

Ramp up the cardio. Do aerobic exercises which get your heart pumping, burn calories quickly and facilitate fat loss all over the body, including your belly. You can’t “spot-burn” belly fat, but it’s usually the first to burn off when you exercise, regardless of body shape or size.[10]

Im signed up for the email list to be notified when the supps are re-stocked, but just wondering any idea when that would be? Cauuuuuse Im so jonesing to try out Forge, Phoenix and Pulse. I HATE bcaa’s with a passion (so gross) and so I would love to try out HMB instead.

You have to prevent your body from getting used to any fixed workout routine. Hence, you can switch occasionally. Try running for a change. It is an effective way to keep your heart rate up, burn calories, and lose belly fat.

Besides maintaining a natural circadian rhythm, there are a number of additional ways to help improve your sleep if you’re still having trouble. For a comprehensive sleep guide, please see my article “33 Secrets to a Good Night’s Sleep.”

Hello Mike! Reading again your article, another question appeared. Actually I’m in 73kg 22% fat. Being in caloric deficit I’ll arrive to 72 kg, but at that weight the caloric deficit of 20% wont be the same amount as when I had 73kg, the values of TDEE for 72kg are new ones.

Partly because of genetics, including the effects of “fetal and postnatal imprinting,” or passing on likelihood of obesity from mom to baby. Research now shows that a mother’s environment, habits and diet during pregnancy can have lasting consequences on body weight and risk of chronic disease in the offspring. (2)

Thanks for this awesome article Mike. I was doing some reasearch on Yohimbine and found that it can have some side effects. Some of which sound a little scary. In your opinion would it be likely to still be able to get down to as low as 6 or 7% body fat without this supplement or related supplements?

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:

While some people have an easier time than others, almost everyone has to deal with hunger and cravings to one degree or another. It’s just human nature to want to indulge in food after accidental or intentional deprivation, and whether it’s normal or not, it’s still interfering with your goals.

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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).

Belly fat is maligned for its way of tampering with any outfit that doesn’t involve a muumuu, but really there’s something way worse about the stuff: When white fat expands in your abdomen, nestling deep among your organs, it sets you up for some serious health trouble.

Hey Mike! Great articles and I think I will buy your book. But I’m confused on something. I have a very, very slow metabolism and read your article “How to Speed Up Your Metabolism” on muscle for life. So, I know I need to keep the metabolism up and up my calories. But your sample meal plan listed here (which is 140 g breakfast, light salad, whey, dinner, and some protein) is really, really light. I’m guessing this is 1,500 calories, if that, which is highly restrictive. How do you reconcile the two articles? And since I’m a hair shy of 6′ and 200 lbs 20% bf, is 1,500 cal the right fat loss calorie target for me?

I know it is difficult to answer “exact science” questions about my body, but how long does it take you to enter a fasted state after a meal? Scenario: my gym doesn’t open until 05:30 and I work from 6am-2pm, so I work out after work. Id rather not fast for 10+ hrs, so assuming moderate size meals…when should you stop eating to train fasted?

Some people say to get rid of stubborn fat you have to ‘stop’ dieting and eat more and excercise more becasue eating less and exercising more can get you metabolism to burn up to 300 calories less.(metabolic slowdown)

Another reason to walk is that is saves money. I live in a big city and cut driving. I no longer have to pay $100/month for gas. $25/month for car insurance (from Insurance Panda). $50 in tolls ($2 each way).

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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.

I am going to gym for more than 1 year.Everyday i burn around 500 calories in trademill and strictly follow the exercise card made by gym trainer.I rarely feel hungry .I skip my breakfast and lunch.Only take dinner and that with two small rotis and small amount of veggi and dal.I am neither gaining strength nor loosing belly fat.When ever i ask my gym trainer they only recomend supplements.I have really got frustated.I am 19 yrs old and weigh around 70 kg.My height is 5 feet 6inch and my waist is 32.Please can u help me in this regard.I am like giving up gyming as i have lost all my hope

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.

Every day, your body flips back and forth between these fed and fasted states. Exercise done while your insulin levels are elevated and your body is still processing your last meal and insulin levels are high is fed training, and exercise done when your body has finished and insulin is low is fasted training.

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?

Eating more and more processed and packaged foods, with a decrease in fresh plant foods. The most substantial dietary change to happen in the last century include over-consumption of high calorie foods including processed vegetable oils, sugary drinks, fast food and all types of sweet snacks.

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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). 

Quick question RE HIIT cardio. Do you think there is any benefit or drawback to “mixing up” the type that you do. For example, I’ve pretty much exclusively been doing treadmill sprints (for whatever reason I find the movement on the recumbent bike very uncomfortable so tend to avoid it) but wondered if it might be worthwhile occasionally subbing in steep incline intervals, or even switch to the rowing machine from time to time.

1. Flick Step: Bend knees and shift weight to that side. Squeeze the oblique’s and rock the hip to lift the other leg (should have some resistance through the toe to allow to “flicking” up off the ground). You should do 10 reps each side, then 10 again (total of 20, alternating after 10)

Too often people are spinning their wheels trying to change up their exercise program in an attempt to get rid of the belly fat, when in reality it is the diet program that needs to be manipulated, changed, and experimented with the most. This is the real way a six pack is built. Abs are indeed made in the kitchen.

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.

Want your metabolism stoked all day long? Of course, you do—and making it happen is as easy as sitting down to a protein-rich breakfast. In a recent study of 21, half were fed a breakfast of bagels while half ate eggs. The egg group was observed to have a lower response to ghrelin (the “hunger hormone”) were less hungry three hours later and consumed fewer calories for the next 24 hours! Bonus: Egg yolks contain choline, a nutrient with powerful fat-burning properties

Not to be too nit-picky, but there are no Beta-2 receptors located on adipocytes, they are actually Beta-3 receptors. Beta-2 R’s are located mostly in vascular and bronchiole smooth muscle, and when they are stimulated, they cause smooth muscle relaxation meaning vasodilation and bronchodilation. Once Beta-3 R’s are stimulated, they increase lipolysis as well as permit the release of adiponectin, which in turn is an essential endocrine hormone and promotes fatty acid oxidation, improves insulin sensitivity, as well as many other good benefits. Adipose tissue plays a key role in endocrine function by releasing adiponectin, and these levels are shown to be higher in leaner individuals. Not only does it increase insulin sensitivity, it has also been shown to decrease instances of atherosclerosis which causes CAD, PAD, etc… Just trying to help you out by enlightening you with correct information, one professional to another. Feel free to email me if you’d like.

Any more and you’ll overdo it! The key factor that makes interval training so effective is intensity. To reap maximum results, you need to work out at maximum intensity, with rest periods in between spurts.

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A bright yellow fruit from Brazil, the goldenberry is loaded with B vitamins that are essential for maintaining a healthy metabolism. While they’re sold fresh, goldenberries are easier to find in dried form and are available at health food stores or online for about $12.  Eat 1/4 cup daily.

It seems counterintuitive to feed the microbiome foods with antimicrobial properties, but studies show that garlic only goes after bad, inflammation-causing bacteria while leaving good bacteria intact. It’s also rich in inulin, the fiber that helps the body digest food more efficiently and steadies blood sugar. Add fresh chopped garlic to tomato-mozzarella salads and stir-fries, or sprinkle garlic powder onto meats and fish before grilling.

Hello Mike. I have no questions. I just wanted to give you an update and tell you the adverse reaction to the supplements I got, have gone away and wanted to comment on your workout routine from your book. I Like your book and workout routine.

Real food grew from the ground or had a heart beat at one time. If you set it out on the counter, it will spoil in a relatively short time. If it has an ingredient list, there will be no more than a few items listed and you will be able to pronounce and recognize all of the ingredients. Real food likely does not come in a box or wrapper. So […]

Natural yoghurt is rich in protein and makes an excellent snack. Just add a little honey, fruit or granola. Yoghurt contains lactobacillus bacteria, which are the “good” bacteria that improves intestinal function and nutrient absorption and reduces bloating. Furthermore, yogurt can help you not just reduce bloating, but also belly fat. A study from the University of Tennessee showed that people who ate yogurt, as part of their calorie controlled diet, lost more weight, lost more belly fat, lost more inches from around their weight and lost LESS muscle mass. Indeed, they recommended that dieters should eat 3 servings of fat-free or low-fat dairy products every day.

Don’t overdo it. Start with three cardio workouts a week, or alternate cardio with lighter exercises like walking for thirty minutes daily. Pushing yourself hard every day doesn’t allow your body enough time to recover and build up muscle, and could lead to injury.

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Eat breakfast. It might seem counterproductive to eat if you’re trying to lose weight, but studies show that eating breakfast within an hour of waking up keeps your insulin levels steadier and your LDL cholesterol levels lower.[2]Building a healthy breakfast:

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.

Most people don’t realize that loads of cardio/aerobic exercise can actually wear down our joints, increase our stress hormones (including cortisol) and contribute to fatigue or overeating. A better option is to alternate the types and intensities of your workouts, doing some at a harder pace but for shorter duration (like with the Tabata protocol) and others for strength or cardiovascular benefits.

Thanks for this awesome article Mike. I was doing some reasearch on Yohimbine and found that it can have some side effects. Some of which sound a little scary. In your opinion would it be likely to still be able to get down to as low as 6 or 7% body fat without this supplement or related supplements?

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If your goal is 7-8% BF, you should probably cut for another 1-2 weeks. Then you can start reverse dieting and continue to lose a bit of weight. You should be able to get to 7-8% by the end of the reverse diet.

3. Sleep: Getting the right amount of shut-eye helps. In one study, people who got 6 to 7 hours of sleep per night gained less visceral fat over 5 years compared to those who slept 5 or fewer hours per night or 8 or more hours per night. Sleep may not have been the only thing that mattered — but it was part of the picture.

This worked unexpectedly but not at the time I was taking it. When I received the product and started taking it I I didn’t see any results. But almost 2 to 3 weeks after I dropped a few pounds (used the restroom) and felt like I lost 20lbs.

Hey Mike, is it ok to do HIIT in a fasted state in the mornings? Other reading I have done suggests low intensity cardio burns more fat and is less stressful for the body. Also I find weight lifting fasted really affects my performance, ie can’t lift as much? Do you find this as well?

Your parents weren’t kidding about how important veggies are for a healthy body. What they probably didn’t tell you, however, was that snacking on veggies is also one of the easiest ways to shed unwanted belly fat, too. According to a study published in the Journal of the Academy of Nutrition and Dietetics, opting for non-starchy veggies, like cauliflower, broccoli, and cucumber, as snacks helped overweight kids shed 17 percent of their visceral fat while improving their insulin sensitivity over a five-year period. Think snacking on veggies will leave you hungry? The 20 Most Filling Fruits and Veggies will have your belly satisfied in no time.

Also, TDEE calculations in the book are broad guidelines and don’t fit perfectly into every situation, but are a close approximation. The MFL websites gets a little deeper, but numbers still have to be adjusted based on results because everyone’s case is different. Based on your experience and macro tracking, it looks like those numbers are too high and you need to cut below 1850 with maintenance at roughly 1850.

Definitely. My question was more in relation to the recommended supplement regimen. What would I take upon waking (if anything) knowing that I can’t exercise until about 4pm? Would I still want to take the recommended morning supplements?

Yes, add weight training. Resistance training raises your metabolism and build muscle which allows you to burn more calories. Don’t rely on cardio too much. Heavy compound movements such as the deadlift, squat, bench press, etc burn the most calories. Remember fat loss is a total body process, despite what you may heard about spot reducing body fat. That’s impossible.

I got my supplements today and I’m going to start fasted training in the morning. I”m a little confused by your recommendations. Above you say to have “1 serving of Phoenix” both before training and before cardio. The bottle says 4 capsules is a serving. Are you telling me you take 8 capsules a day? Likewise and far more concerning is Forge, for which you suggest “2 servings” before both lifting and cardio. I’m 170 pounds. Is a “full dose” 6 or 8 caps for me? Let’s say it’s 7. Are you telling me I should be taking 28 caps per day?! Consume the entire bottle in 4 days???

However, in the case of how to lose stomach fat, exercise is not essential, whereas the dietary changes are. So, you can still achieve good results by following the ‘how to lose stomach fat’ dietary change plans even if you are unable to exercise, or simply don’t want to. If you do choose to exercise, remember that it is important to get sufficient rest and recovery on non-exercise days. Exercise is like medicine. It should be neither too little nor too much.

What about Green tea? Does it really help in reducing the body fat somehow? I drink about 5-6 cups of green tea everyday and have a maximum of 1000 calories per day. I try to avoid carbs as much as i can and i have a fasted HIIT every morning. I’ve been doing this for a month now but there hasnt been any significant change in my weight loss, even though my face has gotten thinner and so have my lower limbs but that belly fat is definitely not going away easy. I’m a 21 year old female, 5’4 and 132 pounds and my target is 120 pounds.

Mike, so far I’ve been doing 4 HIITS per week, keeping them around 30 minutes, and I lift 5 times per week (45-1 hour). I have been doing my HIITS first thing in the morning in a fasted state, and I take forge, pulse and phoenix (I love the Legion supplements, can’t wait to get fortify to replace the joint supplement I’ve used before). So I do my HIIT in a fasted state at 7 AM. Then I eat breakfast at 8 AM. Then I have been doing my weight lifting at Noon, and I take just pulse, because I’m not sure if my insulin levels are still high, so I haven’t been taking forge at that time. So on to my questions, I just have two;

Second Q, I tend to loose muscle way faster than fat even if I eat clean I notice that my muscle gains are fading if I cut, therefore I stop cutting my calories In order to keep my weight!! The problem with that is yeah I keep the muscle but gain I keep the fat too.! It’s been a frustrating 2 years of this ! What am I doing wrong here?! Any comment appreciated!

I’m not new to lifting or proper nutrition, but I’ve been stuck fluctuating between 9-11% bf, and 175-185 pounds. Looking to drop those last few pounds keeping as much muscle as possible obviously. Decided to change things up a bit and give IF a try. Doing between 16-18 hours fasted 6-8 hours eating… Currently I end my fast for a small breakfast and preworkout shake – I feel like I wouldn’t be able to train with the same kind of intensity if I don’t eat anything at all.. Most articles I read suggest that waiting until after training would yield the best results.. Since there’s so much conflicting data out there I figure the best way to find out is just to try it for awhile – I’ve been plateaud for awhile so I really don’t have anything to lose..

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 been having great results with your supplements and your articles are right in line with everything I’ve been doing. My results over the last 3 months have been absolutely insane using the Forge/Pulse/Phoenix combo. Anyway, I was wondering if drinking a protein shake right before I start lifting ruins the effects of the Forge? I eat lunch around 12:30 and then take forge and pulse when I get home at 5:30 and start lifting at 6:00. I find myself to be insanely hungry at this time so I usually drink a shake about 10 minutes before I start. My results have been great but was curious if they could be even better if I cut out the shake? Thank you

Put aside the butter and olive oil: coconut oil should be your new go-to medium for frying and basting. The reason is that it can withstand much higher heats, so it’s less carcinogenic than other oils. Studies show that the medium-chain fats in coconut oil boost metabolism and decrease the amount of fat you store in response to high calorie intake.

Well, several studies such as those conducted by Laval University, East Tennessee State University, Baylor College of Medicine, and the University of New South Wales have conclusively proven that shorter sessions of high-intensity cardio result in greater fat loss over time than longer, low-intensity sessions.

This might be “bro science”, but something that has helped me during my dieting is cold showers. I heard they are supposed to get rid of “brown fat cells” or something like that. They are also supposed to increase testosterone.

Now that you have a clearer vision of where you stand in your weight loss journey, you simply add daily or weekly weight targets to your calendar and start on with the rest of the flat stomach tips and methods provided below.

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.

Second, if you really need to, and can’t tolerate the fasted cardio at that point, you can have a shake after your lifting, and then proceed with HIIT cardio. Think you can get to the gym 15min earlier to extend your cardio time? Alternatively, do your stretches at home. That frees up 10min in the gym for you for cardio.

If you like what I have to say, sign up for my free newsletter and every week I’ll send you awesome, science-based health and fitness tips, delicious “diet-friendly” recipes, motivational musings, and more.

Eating more and more processed and packaged foods, with a decrease in fresh plant foods. The most substantial dietary change to happen in the last century include over-consumption of high calorie foods including processed vegetable oils, sugary drinks, fast food and all types of sweet snacks.

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Controlling stress is also an important part of dieting and rebooting your body. Taming your stress results in reduced levels of cortisol, which has been linked to belly fat. Prevent your nerves from fraying with these tips and your body and your belly will thank you for it.

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Becoming more physically active goes a long way in helping to address belly fat in people of any age, including women. As Rush University Medical Center notes, the first type of fat lost in anyone who loses weight with exercise is visceral fat.

3. Twist: One foot placed slightly in front of the other with body facing the corner. This should resemble the movement of wringing a towel while taking knees further “inward” and opening body in the opposite direction. Start with knees bent and straighten with the twist by lifting the hip and leading it to the opposite corner.10 reps each side, then 10 again (total of 20, alternating after 10)

“I can’t do this. I can’t face another diet.” My friend Kimberly was making yet another series of desperate New Year’s resolutions. “Every year, I starve myself for months, I lose maybe 5 pounds, and by springtime it all comes back,” she complained. “What’s the point? I’m just destined to be overweight.”

Naturally sweet recipes in Zero Belly Diet were the key to test panelist Isabel Fiolek’s dramatic 13-pound weight loss. “I happen to have a big sugar addiction,” Isabel admits, “But the recipes have been surprisingly satisfying for my sweet tooth.” Isabel also made dramatic health strides: A checkup after her six weeks on Zero Belly Diet revealed she’d dropped her total cholesterol by 25 percent and her blood glucose level by 10 percent.

a. This is similar to what we call the cat stretch pose. This is also known as the four-point, transverse-abdominal stomach vacuum. Follow the steps mentioned below to do this exercise for reducing belly fat:

A sedentary lifestyle is one of the major causes of occurrence of belly fat. If you don’t indulge in any physical activity, and spend most of the time sitting, watching T.V., reading, etc., it is known as a sedentary lifestyle. Lack of regular exercise, or not exercising at all can lead to fat storage around the belly area. In other words, being a couch potato will make you fat.

You know that protein’s essential for a slimmer you. But here’s why protein really needs to play a prime roll on your plate: “Your body starts to produce more insulin as you age, since your muscle and fat cells aren’t responding to it properly,” explains Louis Aronne, M.D., director of the obesity clinic at Cornell University. Insulin promotes fat storage—especially around your belly—and a diet high in protein may protect you against insulin resistance, says Aronne. In one study, obese women who followed a diet for eight weeks that was roughly 30 perecent protein, 40 percent carbs, and 30 percent fat lost significantly more fat—including visceral pudge—than women who stuck to a plan that was 16 percent protein, 55 percent carbs, and 26 percent fat.

Eat foods that have been shown to reduce belly fat specifically. A 2008 Pennsylvania State University study found that eating whole grains rather than refined grains resulted in a greater loss of fat around the midsection. A study appearing in the July 2007 issue of “Diabetes Care” found a diet rich in monounsaturated fats resulted in the greatest loss of belly fat compared with diets rich in carbs or saturated fat. Examples of belly-fat-fighting foods include brown rice, oatmeal, whole wheat, nuts, seeds, olive oil, canola oil and avocados.

Test panelist Bryan Wilson, a 29-year-old accountant, lost 19 pounds and an astounding 6 inches from his waist in just six weeks on the program, and he attributes his success to the Zero Belly shake recipes in the program. “I love the shakes. I added them to my diet, and almost immediately I lost the bloat,” Bryan said. “I’m a sweet craver, and the shakes were an awesome alternative to bowls and bowls of ice cream I would have had.”

After one month, the researchers used a body fat x-ray machine to examine fat distribution (the machine they used is called a DEXA). Participants were then put on the second diet plan for one month before researchers looked at their body fat distribution again.

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Try weight lifting. Strength training, which includes weight lifting, stomach crunches, etc. builds lean muscle mass. Because muscles burn more calories than fat does, your body will use calories more efficiently. Doing strength training at least three days per week, paired with moderate aerobic exercise, has been connected to losing belly fat.[8]

My question is about pre -post nutrition for hiit cardio. I have porridge,eggs and berries at 7am then 20g whey protein with spinach at 10am. How long after the whey protein should i wait before doing hit, and how long do i wait to eat a meal after the cardio? What should i eat after cardio? What is the best pre-post cardio nutrition and how long to wait before taking each meal?

Remember that it takes a 3500-calorie deficit to lose one pound of fat. That is, you have to either burn off 3500 calories through exercise or eat 3500 calories less than you burn in a week. Break this up into daily limits. To burn 3500 calories a week, you should aim to have a 500 calorie deficit every day. For example, you can exercise to burn 250 calories and cut 250 calories from your diet.

Yea after reading it I think the problem is the inbalance between sodium and potassium so hoe can I get my potassium levels higher? And also if we’re taking 4 a day how long do you think it will last a month? And also when days I’m doing cardio the best thing to help with fat loss is hiit right? Thnx

The results: When participants moved from the high-carbohydrate diet to the diet high in monounsaturated fats, the distribution of their body fat changed and fat was moved away from their midsection. Pretty amazing.

With age, hormonal changes and a more sedentary lifestyle, fat can begin to accumulate around the midsection. For some, the tendency to carry extra weight in the belly is inherited and can occur without actual changes in weight. The danger is that fat in the midsection, unlike fat in other areas, may be producing hormones that increase your risk of many chronic diseases. MayoClinic.com suggests that the best way to control belly fat is to perform moderate-level aerobic activities. Walking, biking, dancing and swimming will all help you burn calories, which in turn will shrink the midsection. Extra weight carried anywhere in the body is the result of eating more calories than the body burns off. Just doing sit-ups without changing your caloric expenditure will not make your belly smaller. A well-designed exercise program will burn calories, reduce belly fat and reduce the risk factors for disease.

By the time you hit your 40s, a host of physical changes converge to coax the fat that may once have collected on your hips and thighs — the bane of pear-shaped women — to land on your tummy instead. If you’ve always been an apple shape whose fat naturally gravitated to your middle, aging only intensifies the pattern. Here are some of the factors responsible for that extra cushioning.

Love your articles, website, and diet info, its really helping. I just need that little extra to get down to 10%, Going to get hydrostatically weighed this week to really narrow it down and see where I’m at. Believe I’m right around 16% or so…

Many people turn to steady-state cardio workouts, like long jogs, when trying to slim down. The problem with this approach: A 45-minute run at a consistent pace may help you shed pounds at first, but soon your metabolism will adjust and you’ll stop burning calories the moment you hop off the treadmill.

Lie on your back on a stability ball with your feet hip-distance apart on the floor and knees bent to 90 degrees. Place your right hand behind your head and your left fingertips on the floor for balance. Brace your core and lift your left foot off the floor. Extend your left leg, foot flexed.

A: You are correct: Cleaning up your diet and adopting a regular exercise schedule (a mixture of cardio and weight training) is essential for losing belly fat, but there’s one secret that’s even more effective. By strategically changing characteristics of your diet, you can actually target specific regions of body fat. And I’m not talking about some late-night-infomercial type cure for belly fat; this is based on real scientific research.

Safety Warning Not all Fat Loss products are made equally. Some contain extra fillers and additional ingredients that delay the absorption of the active ingredients. When looking for a powerful and fast-acting product like Belly Blaster, make sure that you are getting a highly-concentrated extract designed for superior absorption. You can trust Liquid Supps to offer only the highest quality and purity of clinically studied weight loss and life enhancing health supplements. We are thrilled to offer a full 30 day supply at 1 serving per day, providing a total of 900mg per day, making this product one of the highest dosed Fat Loss products on the market. With Belly BlasterTM, you can safely take as much as 640mg per night, and absorb 95% more of the active ingredient compared to competitor’s products that only last for 15-20 days. — Not to be taken by anyone under the age of 18, or women who are pregnant or nursing. Do not take if you have allergies to coffee or caffeine. —

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Teenagers can lose belly fat by keeping fit and healthy. Exercise regularly, for example, even a jog or long walk each day is fine. Have a balanced diet and eat plenty of veggies; most of all, ditch the extra bit of sugar. Get a good night’s sleep each night. A little bit of sugar is fine but just that extra bit can often cause belly fat to stay.

Some diets preach weight loss and 6 pack abs if you remove all carbohydrates from your diet. That’s crazy. Your body needs carbohydrates for energy. When those are restricted you will purge on bread and pastas.

Great post, I’ve just ordered my supplements and I am awaiting the arrival. I definitely will be trying out the fasting state in the morning, as I do cycling in the morning and aim to do 45km in 60 minutes and burn approximately 1,000 calories.

It’s no secret that obesity rates have been rising for several decades now, and scientific studies continue to draw conclusions about how eating a highly processed diet that’s tied to weight gain is one of the leading contributors to most chronic diseases. According to the Center for Disease Control and Prevention (CDC) the rate of obesity between 1980 and 2000 doubled among adults and children, and scarily has tripled amongst adolescents. This translates to 60 million obese adults in the U.S. alone — a staggering 30 percent of the total population.

Carb cycling isn’t something I have tried properly. My opinion would be its only something you need to try once you get weight/bf down and things stop moving. Its also not something you can use instead of a calorie deficit to lose weight… You still need a calorie deficit to lose weight even if carb cycling?

Thanks for this awesome article Mike. I was doing some reasearch on Yohimbine and found that it can have some side effects. Some of which sound a little scary. In your opinion would it be likely to still be able to get down to as low as 6 or 7% body fat without this supplement or related supplements?

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.

This was my biggest mistake. When we sleep, the metabolic rate is slower. If you eat just before going to bed, your body accumulates the additional nutrients and transforms it to body fat. If you go to sleep at 10, have dinner before 7.

It is a misconception that we should eat 3 times a day. If you want to lose weight, you need to eat 5-6 times a day. Of course, the portions must be smaller and should contain the beneficial nutrients, vitamins, and minerals.

Why It Beats Bloat: Constipation distends your belly, and one easy way to get rid of it is by starting each morning with a breakfast cereal that guarantees your body a daily dose of fiber. This gets the digestive system moving within a day or so and keeps it that way. Based on a study of breakfast cereals, University of Toronto researchers say that consuming two kinds of fiber at once is most effective. The scientists found that participants had an easier time staying regular with a cereal that contained both insoluble fiber (from bran) and gel-like soluble fiber (from psyllium). The two types work together to pull water into your colon and speed up elimination, explains Joanne Slavin, PhD, a professor of food science and nutrition at the University of Minnesota. The result? You look and feel lighter.

Hmm assuming she only has dumbbells, working out with only dumbbells is a bit tough because you can’t squat, deadlift, bench press, or military press (and these are the most important exercises in any program, really).

“I absolutely love the low plank exercise because it creates a lot of stability around the entire core,” says Brian Flynn, owner of Body Unique in Brooklyn, New York. “This helps you run a lower risk of back pain. It’s also a fantastic exercise to help slim down your waistline.”

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 bicycle exercise: Tips to reduce belly fat will be incomplete without the bicycle exercise. Burning body and belly fat with cardio exercises is half the battle. Next is strengthening abdominal muscles . In a recent study, ab exercises were ranked from best to worst. The bicycle exercise ranked as #1 because it requires abdominal stabilization, body rotation, and more abdominal muscle activity.

I’ve been following your program for years now and stuck at 20% bodyfat… All down to my diet but also because I was so undermuscled in the beginning I wasn’t worried about fat loss until recently. Now I’m ready to tune it in and would like to be between 15-18%. It may not sound like a big difference but it’s enough to drive me nuts.

The type of cardio exercise you choose is less important than the intensity at which you perform it. While any activity is positive when it comes to losing belly fat, moving at a high intensity or performing high-intensity intervals is most effective.

Hey ! I’m trying to lose some wieght I have a long tour sow and I was a cheerleader and I ran everyday. I stopped working out and I’m out of shape I’m getting more fat in my hips than my stomach. My thighs have muscle but then again I think it’s fat. Can you give me some tips to get rid of the fat on my hips and excercise for my thighs?

I am a female at about 16% body fat and I just ordered your forge but I have a very hard time putting on muscle, I want to get the very last bit of fat on my low abs gone but I don’t want to lose muscle, should I take forge and do fasted cardio? Or just do some hiit and one liss training per week?

Research shows that eating healthy protein, healthy fats, and healthy carbs can help slim your stomach. These 14 foods are among the best sources of protein, fiber, and all the other ingredients and nutrients that help fight fat. In fact, they’re so good for you that they’ll just about single-handedly exchange your fat for a toned, lean body and sexy abs. You can base entire meals and snacks around them, but you don’t have to. Just be sure to follow these simple rules.

“lose belly fat in two weeks -can i lose belly fat in 2 weeks”

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!

However, aging also plays a role. Muscle mass might diminish slightly with age, while fat increases. Loss of muscle mass also decreases the rate at which your body uses calories, which can make it more challenging to maintain a healthy weight.

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?

Many compounds are known to reduce hunger and others are known to increase the sensation of fullness you get from a meal. When a combination of proven molecules is used effectively, you can successfully reduce hunger and cravings and derive the maximum benefits from your diet.

thank u. so for my next questions how can u be lifting heavy and not gain muscle if you’re only in a small calorie deficit like 20 PERCENT? and also when you’re dealing with water retention that completely stood you from losing fat right, i have also read your article on that too, but i don’t think you mentioned that. thamkk u

Hey Michelle, that’s possible (although there are a few hormones at play, not just cortisol). But if that’s the case, it’s really a bit of a waiting game. It can seem like nothing is happening, and then one day you’re 3 pounds lighter. Eventually your weight will even out, but in the interim, it’s still generally a good idea to drop your calories and/or increase your activity levels.

Decompress. Research indicates that the secretion of cortisol (a hormone your body produces during times of stress) is correlated with an increase in belly fat.[3] Some strategies for combating everyday stress:

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?

This is because when you boil fat loss down to its utmost simplicity, it’s determined by the difference between the energy your body burns and the energy you feed it with food. Expend more energy than you consume over time, and you’ll lose fat.

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.

A trim midsection is good for many things, like fitting into your favorite jeans or walking the beach in a swimsuit with confidence. But there are even better reasons to work off extra baggage around your stomach. That baggage, known as visceral fat, isn’t just the most annoying kind — it’s also the most dangerous. As it forms between your organs, deep within your abdominal cavity, it secretes proteins that can trigger chronic inflammation, putting you at risk for heart disease, diabetes, and even cancer.

3 Science-Backed Leg Workouts for More Hypertrophy, Power, and Strength 3 Science-Backed Arm Workouts for More Hypertrophy, Power, and Strength Motivation Monday: Opportunity Doesn’t Knock–It Whispers Motivation Monday: Stop Waiting for Perfect (or Suffer the Consequences) Motivation Monday: Excuses or Progress: Choose One Motivation Monday: The Easiest Way to Do Great Work (Isn’t What You Think)

Some people are also more insulin resistant, but the vast majority will do better with more carbs if they’re lifting weights. Of course, some people respond better to training than others in general, too. The fact remains that you have to consume fewer calories than you burn in order to lose weight.

However, if you need to lose weight fast, then consider dropping your carbs down to 50 grams per day. This will put your body into ketosis, killing your appetite and making your body start burning primarily fats for fuel.

Fasting can be a useful strategy for many people, but it’s not a magic bullet. What matters most is burning more calories than you take in. I talk about fasting here: https://www.muscleforlife.com/the-definitive-guide-to-intermittent-fasting/

Its powerful anti-catabolic effects and non-existent insulin effects means you reap all the fat loss benefits of training fasted without any of the problems relating to muscle loss or insulin secretion.

Great article! I am very, very frustrated with my belly fat. I’m a 22-year-old female, and I started heavy lifting a year ago at 5’11” and 160 pounds. I used to be a strict cardio person- and I still do a lot of cardio (a few months ago I ran a half-marathon). However, in the past few weeks I’ve started doing more intense interval workouts in an attempt to lose this fat. With the lifting, the intervals, and a relatively healthy diet, I still have a good amount of pinchable fat on my stomach that makes me forget all the progress I’ve made in my legs and arms from lifting. I am exactly the same weight I was a year ago.

I’ve been trying to design a training/eating regime that suits my life at the moment, while ensuring that I train in a somewhat fasted state. Here’s what I have come up, Sun-Fri, 2 hiit cardio, 2 spinning classes, 2 resistence training sessions:

Belly fat, or visceral fat, is an especially harmful type of fat that sits around your organs. The first 2 weeks of belly fat loss are the most important, because changes to diet and exercise can result in relatively large weight loss in a short time. Learn the truth about how the body stores and removes belly fat, then adjust your lifestyle for maximum fat reduction.