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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.

For HIIT cardio, warm up for five to 10 minutes, and then structure your workout so you go hard for 30 seconds to four minutes at a time and recover for an equal or slightly longer period of time. For example, sprint for 1 minute, then walk for one minute 10 times, for a total of 20 minutes. Cool down at an easy pace for three to five minutes to complete a session.

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

Obviously, you want to keep your calories in a healthy range and avoid meals that are high in saturated fat. But research has also shown that eating more of certain foods can help you burn excess visceral fat and pave the way to a smaller middle.

Kneel on a mat on all fours with your hands directly under your shoulders. Stretch your legs back one at a time to come into plank position (the “up” part of a push-up); engage your ab muscles. Your body should be long and straight; don’t let your hips sag or lift your butt too high. Imagine there’s a seat belt tightening around your waist, drawing your lower-ab muscles inward.

How would you like to blast off belly fat by eating spaghetti for breakfast? You can! As a general rule of thumb, eat carb-heavy meals early in the day so they get burned off rather than stored as belly fat. At dinnertime, do the opposite: Focus on eating lighter, mostly protein-based meals.

Regularly training all the major muscles with resistance machines stimulates fat-burning hormones and helps you develop a greater proportion of lean tissue. Lean tissue burns more calories at rest and contributes to a stronger burning metabolism — meaning it’s easier to lose weight in your middle and elsewhere.

Eat only moderate amounts of saturated fats. There has been a lot of back and forth research over whether or not saturated fats are unhealthy. Since fats in general are higher in calories are you’re trying to reduce weight and body fat, limit these types of fats. They are found in animal products like butter, full fat cheese, red meat and lard.[19]

The type of fat that is responsible for the “ beer belly” shape is called visceral fat. Visceral fat (the fat surrounding your vital organs) is more metabolically active than subcutaneous fat (the fat just under your skin) so it tends to burn off quicker.

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

Heat 1 1/2 tsp peanut oil in skillet over medium-high heat. Add 4 oz extra-firm tofu cubes and 1 small minced serrano pepper; stir-fry till tofu is browned. Add 2 Tbsp pad thai sauce, 3/4 cup each cubed zucchini and sliced red bell pepper, and 1 minced scallion; stir-fry until veggies are al dente. Stir in 1/4 cup fresh basil. Serve over 1/2 cup brown rice; top with 2 tsp chopped peanuts.

Besides the healthy diet and exercises, these lifestyle changes can help you lot to reduce belly fat. Pick up a few good habits and get rid of the bad ones, and you will see that the fat will disappear faster than you think.

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

Carlsson AC, et al. Prediction of cardiovascular disease by abdominal obesity measures is dependent on body weight and sex — Results from two community based cohort studies. Nutrition, Metabolism & Cardiovascular Diseases. 2014;24: 891.

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.

Water retention induces a puffed belly. And as salt is something which is attracted to water, it contributes in gaining extra fat. To avoid this unnecessary fat, switch to salt-free seasonings like cayenne pepper and notice the difference on your own.

You are missing the essence of the article. People who are overweight can lose 20 lbs, and this is an example to encourage these people that this target is achievable, as this article is mainly aimed for overweight people. Of course if you only need to lose few pounds then you need to apply your logic and discretion not to become anorexic.

Hi , I’m a fourteen year old girl and honestly I get motivated sometimes but then I just don’t care anymore because well my parents including my sisters tell me that I’m still young , and I know that I still am but I’m not following strict diets I’m just eating healthy food “sometimes” . But the thing is when we go somewhere I have to eat what is available if I don’t my parents would get mad . And this month which is June I’m fasting “not eating” from 4:00am till 7:16pm and I want to exercise but we have exams and it’s too hard to have time for that and besides I need water .

The Ultimate Guide to Female Muscle Growth The Beginner’s Guide to Carb Cycling for Weight Loss What 17 Studies Say About Increasing Your Testosterone Naturally This Is the Definitive Guide to Vegan Bodybuilding Every Plant Eater Needs The Definitive Guide to Effective Meal Planning The Definitive Guide to Intermittent Fasting View more guides

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

You’ll find lean, satiating protein in every single bite you take on Zero Belly Diet. The muscle-building macronutrient is fundamental to the plan, and eggs happen to be one of the easiest and most versatile delivery systems in the universe. Not only that, they’re also the number-one dietary source of a nutrient called choline. Choline, which is found also in lean meats, seafood and collard greens, attacks the gene mechanism that triggers your body to store fat around your liver. One Zero Belly Diet recipe—a breakfast hash with sweet potatoes and fresh farm eggs—became test panelist Morgan Minor’s go-to breakfast, and after just 3 weeks on the program, the female firefighter lost 11 pounds and 4 inches from her waist! The more eggs you eat, the less egg-shaped you get.

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?

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

Hey Mike, great post. I am going to give you routine a try. I want to know what you thought about the supplement C3G( Cyanidin 3-Glucoside). It was shown in Dr. Oz as a great supplement to help you stop your body from storing anymore fat. I see a couple of supplement commanies starting to use it calling it PROC3G, but I don know if the studies are legit since it has only been verified through rats.

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

Losing belly fat can be confusing. And with so many different weight loss fitness plans and diets, sometimes it can be tough to tell the facts from fiction. As you move into a healthy lifestyle with proper nutrition and exercise, keep an eye out for these top 10 myths of losing belly fat.

A. Find a stretch of floor that allows you to go forward 10 to 20 yards, and grab anything that will slide over the surface with minimal friction. Dinner plates or plastic bags work on a carpeted floor, while towels work on wood or tile.

When your body is low on calcium, it produces a hormone that signals the body to store visceral fat. Meeting your recommended daily calcium needs (that’s 1,000 milligrams for adults) can help reduce levels of this hormone. And a recent study published in Obesity Research found that calcium from dairy has a stronger effect than calcium from other sources. I recommend eating low-fat Greek yogurt as a daily snack (just six ounces contain about 20 percent of your recommended dietary allowance for calcium), though any low-fat dairy will do.

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

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).

It’s normal to feel a few hunger pangs when you cut your calorie intake, but you don’t want to feel ravenous. Filling your diet with low energy-density foods — ones that have a low calorie count per gram — allows you to fill up on larger portions while controlling your calorie intake. Many of these foods also supply water and fiber, which can make you feel full, to help with weight loss.

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Beer drinkers always have a pear shape: belly fat & man boobs – especially as they get older. Alcohol also stresses your liver which has to overwork to clear the toxins. This can get in the way of building muscles.

It’s my firm belief that when you gain as much weight as we did, 300lbs+ you get a badly uneven distribution of belly fat. So when you get lean you have that much more to lose in the lower belly. It’s like a curse, it was stored there at a high rate.

Refuse to base your actions on a cleanse or liquid diet. Cleanses are usually only effective for weight loss when combined with a healthy diet, while liquid diets do not give you the nutrients you need for lasting weight loss. Choose to change your eating habits to fresh produce, lean protein and whole grains instead.

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.

Some people just don’t do so well with fasted workouts, and feel a lot better when they eat beforehand. I would just focus on getting some carbs and protein in (at least 30g of each) before the workout and see how that goes. Check out this article – https://legionathletics.com/pre-workout-nutrition/

I’m female, 5’4″, 133 lbs and have been doing Jamie Eason’s Live Fit program for the last 9 weeks. Although I’m stronger and have obvious muscle growth, I’m not losing thigh size (huge thighs, lean and muscular up top). I’ve switched to Visual Impact for Women which touts it will lean out my thighs. I’m doing 5 reps and 4-5 sets upper body, various muscles 4 times a week, and just body weight step ups a lunges once a week. I do 15 minutes treadmill HIIT followed by 15 minutes low intensity cardio on treadmill, on all 4 upper body days. I work out at night. Do you know if I can mimic the fasting state workout if I just eat a protein shake and banana for dinner at 5:30, then workout at 8:30? Or is that too close time wise to be considered fasting? Also, do you think this program will maintain my muscles, or will I lose some muscle on the new program? So confused….

Instead of doing just the standard sit up, add functional core-strengthening exercises like planking, which engages a wider range of muscle groups, including your arms, legs, glutes, back, pelvic muscles, and obliques. Here are two key points for performing a plank correctly:

I mean, you do your cardio at nigth, have some protein before bed and go to the gym on the next day, after wake up. So, in that case, what do you eat before going to the gym? Do you have some carbo or protein before, or you still remain fasted to go to the gym? Go fasted to the gym, after did cardio, can cause hypoglycaemia?

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?

In fact, I’d go as far as saying that larger deficits are necessary for continuing to lose fat as you get leaner and are dealing more and more with stubborn fat. So don’t be afraid of a moderate calorie deficit. It’s a powerful tool for getting lean.

I work 3-11 am and eat (clean) during this time. I get home and nap until 4 pm then go to the gym around 5. I’m thinking if my last bit of food was at 10am ish then by the time 5pm rolled around I’d technically be fasted correct? Hard to find a routine around my work schedule but this is what I’m working with. Thanks for any tips.

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.

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.

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.

We now know that this type of fat, called visceral fat, churns out stress hormones like cortisol and inflammatory substances called cytokines that affect the body’s production of insulin. The result: It’s worse than just being generally overweight; you’re looking at increased risks of type 2 diabetes and heart disease. (Give your entire body a shape-up in just minutes a day with the exclusive ballet-inspired routines from Prevention’s Flat Belly Barre!)

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

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The answer to ‘how to lose stomach fat’ is by simply making the dietary changes listed above. However, if you have body fat to burn overall you can do so by moving your body in a cardio way. Cardiovascular (cardio) exercise ranges from mild to intense. Intense cardio must be brief because it is intense. Whereas, mild cardio is prolonged and can become boring. Weight training is a further option that you can add to cardio. Weight training builds muscle and muscle burns calories 24 hours per day and not just when you are exercising. You will find free weight training workouts, suitable for beginners or more advanced (male or female) in the page links at the bottom of this answer Brisk walking is an example of mild cardio exercise Intense cardio exercises include running, interval training, and graded exercise protocol.

My weight loss doesn’t seem to follow a fixed pattern , sometimes I don’t lose the slightest of a pound in a week and then the next week I will lose 1 pound making it 0.5 pounds in a week as an average. I think I’ve committed 1 mistake and that was that I didn’t recalculate and reduce my daily intake according to my weight loss in these 10 weeks. Would that have caused a hindrance in my progress ?

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

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

Don’t buy your tickets to Bonnaroo just yet; the kind of acid that will help you slim down is the stuff right inside your cabinet. A 12-week study published in Bioscience, Biotechnology, and Biochemistry reveals that obese study subjects who made vinegar part of their diet dropped more belly fat than a control group, and other research suggests that acidic foods, like vinegar, can increase the human carbohydrate metabolism by as much as 40 percent.

To find your starting weights, honestly it’s just trial and error for your first week or two. As a general rule, for every 5 lbs you add to a dumbbell exercise, you’ll lose 2 reps. The same for every 10 lbs added to a barbell exercise. So if you put 100 lbs on the squat bar and do 10 reps, you should be able to get about 6 reps with 140 lbs.

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)

Matcha Green Tea: When it comes to boosting your metabolism and helping with weight loss, science shows that few things are more beneficial than matcha green tea. In one study, drinking the tea for 12 weeks reduced body fat. (12)

Obese people who consumed a tablespoon or two of vinegar daily for eight weeks showed significant decreases in body fat—particularly visceral fat—according to a 2009 Japanese study. “One theory is that the acetic acid in the vinegar produces proteins that burn up fat,” explains Pamela Peeke, M.D., professor of medicine at the University of Maryland, author of Fight Fat After 40.

Hey Mike, great post. I am going to give you routine a try. I want to know what you thought about the supplement C3G( Cyanidin 3-Glucoside). It was shown in Dr. Oz as a great supplement to help you stop your body from storing anymore fat. I see a couple of supplement commanies starting to use it calling it PROC3G, but I don know if the studies are legit since it has only been verified through rats.

Moderate exercisers who stocked up on the antioxidants found in green tea, called catechins, were more likely to lose belly fat while exercising than those who didn’t take them. One study put the daily dose at 625 mg, the equivalent of two or three eight-ounce cups of green tea. (Follow these steps to make the perfect cup of tea.)

Naturally, the first step in finding out how to lose belly fat starting with food. Eating real foods from nature, instead of fake foods found in packages or boxes, is one of the best (and easiest) things you can do for yourself and your loved ones. Real foods are the ones that humans have been eating for all of history: vegetables, fruits, seeds, clean meats and fish, legumes, and others grown in healthy, rich soils without any chemicals added.

Social networks. Study examining the effects of weight gain among friends siblings, and spouses have found that a person’s risk of becoming obese increased by 57 percent if a close friend became obese, 40 percent is a sibling did, and 37 percent if a spouse or partner did. (3)

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?…

3. Standing Band Rotations: Stand sideways to a cable band with feet hip-width apart, pull the cable close to body at the height of your chest. Keep your hands in the middle and use all your core muscles to brace your torso.

Consult your doctor before changing your diet and exercise if you have a chronic disease or joint problems. The doctor may ask that you workout with a physical therapist to avoid doing harmful exercises or seek the aid of a nutritionist.

But that doesn’t answer my question. The bottle says four caps is a serving, but it also says four caps is only half a dose. According to the chart on the bottle a “full dose” for me is 7 caps while a “serving” is four caps. So if I’m supposed to take “2 servings” before lifting, am I supposed to take 8 caps (4+4, which is two “servings” but only two half-doses) or 14 (7+7, which is two full doses but almost four “servings.”) The wording here is very confusing and with 5 days lifting and 4 days cardio will mean the difference between a bottle lasting two weeks or as little as four days.

Listen to your mum – dieting is faddish. Instead, improve the “quite” to “all” healthy and eat only nutritionally balanced, healthy foods. Cut out all sweets and junk foods, apart from an occasional treat, as humans would have always done till recent times. The exercise is important, and include plenty of stealth exercise, such as taking the stairs instead of the elevator and cycling to the shops instead of driving, etc.

Great article again!! Im wondering, will a protein shake in the morning ruin your fasted state? I usually drink one before morning workout just to not feel too hungry and add coffeine pills when doing cardio…

So even though this is my 8th week of “cutting” you suggest i still stay in a deficit longer? even though i haven’t been perfect with my targets I’ve still been in a deficit so i don’t know how much longer i should keep going before damaging my metabolism.

Thanks for this great article! I am a 44 yr old with 5 sons. I had my last 2 in 2010 and 15 months ago. I’m 5’6″ and down to 123 pounds. Before the 2010 pregnancy my last son was born in 2000 and I fluctuated from 115-123 for 10 years. Now at same weight my belly is flabby and I lost a lot of muscle with last pregnancy. My skinny everywhere except belly! I can garland lots of flab..I’m skinny fat. Can you direct to to a starting point on your site? I’d like to get back into my bikini and get rid of fat and gain muscle before menopause kicks in.

Mike, I purchased your Bigger, Leaner, Stronger book. Unfortunately due to muscle injuries, I cannot do strength training. I can only do HIIT or regular cardio. Any recommedations to bring down body fat from 18% to 8-9% in a few months?

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!

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?

“Refined grains like white bread, crackers, and chips, as well as refined sugars in sweetened drinks and desserts increase inflammation in our bodies,” Patton said. “Belly fat is associated with inflammation, so eating too many processed foods will hinder your ability to lose belly fat.”

Some people get overly jittery from yohimbine, so I recommend you start with .1 mg/kg of body weight to assess tolerance. If you feel fine, then increase to the clinically effective dosage of .2 mg/kg.

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

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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.  

Hi Mike I weigh 84 kgs and total body fat percentage is 24%, are these workouts are good enough to bring my total body fat percentage to 8? Or do I need to do more.. I am going in the morning to gym, and having hydroxycut of 2 pills before workout along with green tea.. post workout I have whey protein and white eggs 3.Please suggest me..

Vatrella A. Abdominal adiposity and lung function in women. Nutrition, Metabolism and Cardiovascular Diseases. In press. http://www.sciencedirect.com/science/article/pii/S0939475315302076. Accessed March 4, 2016.

I like to comment on your routine. My routine consisted of working out each body part two-three times a week. I’m on your five day routine. Your routine only works each body part once a week. I thought I would loose strength and have stiffness in my muscles only worked once a week. Well, I feel stronger and have no stiffness. Also only working out one muscle area a day I don’t have it in the back of my mind. I have to save energy for my next muscle group. I can keep my mind on the intensity of the exercise, like lets say doing my leg workout. I’ve been able to push more weight and reps. I know it’s only been two weeks. But I can feel the difference.

Math is incorrect, as pointed out by Stan. You can lose weight as long as you’re in a deficit. For best results and body composition, I highly recommend that you reconsider. There are too many benefits of weight lifting to pass it up.

I have been cutting for 18 weeks now and have gotten myself down to ~10% body fat. I am able able to see outlines of upper abs when relaxed, but I still have a decent belly bulge in lower abs; not the nice flat belly all the way down that I am striving for. When lightly flexed, the bulge goes away..

Thanks for your answer!! I don’t know about caloric deficit while carb cycling, but I think that you decrease carbs in low carb days to be in a caloric deficit and try to burn extra fat gained in high carb days. I’m not very sure about this.

Sean, I wager it’s your diet. Have you set calorie and macro targets? Are you (accurately) tracking? It all comes down to energy balance. If you aren’t eating less cals than your body uses, then you won’t lose fat.

Belly fat is associated with many health issues and diseases, such as cardiovascular disease, diabetes, and cancer. Specifically it’s the deepest layer of belly fat that poses health risks. That’s because these “visceral” fat cells actually produce hormones and other substances that can affect your health.[1] There are many dangerous and ineffective gimmicks about how to lose belly fat. While there is no “magic bullet” that will target abdominal fat in particular, this article will explain what causes an expanding waistline and how you can make that spare tire go away.

If you’re smart about the foods you choose and limiting your intake, eventually you’ll start losing body fat all over. But sorry: There’s no way to get it to disappear from only your belly — you may lose fat your face, hips, butt and chest, too.

Hi Mike! First of all, great articles! I am extra motivated because of all your clear tips and incredible results. Thank you for sharing with us. I have a question. 4 hours after having your light dinner or meal, you do your HIIT cardio session. After that, what are you having as post-cardio meal? Do you try not to eat till a couple of minutes passed or do you try not to have carbs after cardio to keep the insuline still in its base level and keep burning fat, or however what it really only matters is hitting your macros no matter with which nutrients but finishing the day with the caloric deficit of 20%? Thank you very much, I hope you have passed good holidays and keep on going with this useful page!

All trans fats should be avoided, but contrary to popular advice, saturated fats are a key component of a healthy diet that will promote weight loss. Most people need as much as 50-85 percent of your daily calories in the form of healthy fat for optimal health.

How to Get Rid of Loose Skin After Weight Loss The Ultimate Shoulder Workout: The Best Shoulder Exercises for Big Delts The Ultimate Chest Workout: Chest Exercises for Awesome Pecs The Ultimate Arms Workout: The Best Arm Exercises for Big Guns How to Build Muscle and Lose Fat…at the Same Time The Ultimate Back Workout: The Best Back Exercises for a Thick, Wide Back

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.

I spent a year in personal training after some bad life stuff had me at my heaviest. I went from 147-135, however I took my body fat % from 38% to 30% in that year. So while It doesn’t look like I lost much weight, I converted a lot of fat to muscle. I am now in the dreaded belly fat stage. Everything else has come along nicely and it’s made the belly fat even more obvious. For the past 6 months I have been stuck, hovering between 134-137lbs with my % hovering between 30-31%. I’m doing most of the stuff here you suggest, but now I’m wondering if maybe I am doing too much cardio? I tend to (according to the machine) burn 500 calories in about 30 mintues on a precore 3 times a week. I also swim, and walk a lot. I did a big calorie deficit and have been eating between 1000-1100 a day with high protein. I’m always burning more than I eat. I did in desperation try a few diets like paleo or gluten free for a few months at a time but they didn’t make a difference.

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Use it to lose belly fat: Stop this vicious cycle by making water or unsweetened tea your standard drinks with meals. If you’re bored with H20, sweeten it with slices of fruit. Coffee is also fine, but minimize high-calorie additions. (Here are more dietitian-approved tips for ditching diet soda.)

Hi Mike! I have a question! Have you felt strange when arriving to low body fat levels? For example dizzy all day when moving your head and losing balance, cold hands, a little preassure in your head as very little headaches. I ask you this because I’ve been feeling dizzy all day long for a month ago and I don’t know if its because of having already arriven to a low BF%. According to my caliper and the 3meassure formula I’m in 5-6%BF. Do low BF% can have some side effects?

The lower belly is one of those seriously frustrating body parts, and it’s not even an entire body part, it’s part of a body part – the lower bit of your tummy. This vexing semi-body part is the bane of anyone who’s lost weight, toned up, put in the hard work, done everything right, but just can’t seem to shift that lower belly bulge. Arrgh! That little belly bulge standing between you and a flat tummy. It is a tricky problem, but a fixable one. There are 3 causes of the lower belly bulge:

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.

Why It Beats Bloat: Sodium makes you retain water, puffing up your belly. Most of us eat more than twice as much sodium as we should—topping 3,400 mg a day, rather than the recommended 1,500, according to the CDC.

Not that you needed an excuse to hook up with your guy every night, but the fact is, this position is a fat blaster. Being on top means you do the rocking, and the more active you are, the more calories you burn — up to 144 for 30 minutes.

2. Sweep: Start with basic abs tuck (standing crunch). For that you have to lift one knee using the abs, and bend the other knee to sit slightly on the ground. Bring the rib cage to the bellybutton so that the spine is in C-curve position. Simultaneously, squeeze the oblique on one side to crunch while reaching down for the opposite foot.

Hey. I’m 15 and 210 pounds. I used to play baseball, but I quit. My knees got all bad and since then I’ve gained. Is there anything I can do? Would this apply to me? If not, is there an alternative? I’d prefer not to use the powder, you know, parents and such. Thank you, I’m in real need of a confidence boost.

And if you like what you see and decide to support my work…you’re awesome. 🙂 It’s because of people like you that I get to spend my time writing articles like this that help others get into the best shape of their lives.

Well, you have choices. If you are overweight and don’t want to be, you can make some lifestyle changes and work on it. If you are not overweight or don’t want to lose any weight, ignore the bullies, or better yet, smile and hold your head up high. Namecallers are just insecure people and you don’t need to stoop to their level.

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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?

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

Don’t worry so much about the scales when you’re trying to lose belly fat. The changes you’re making will replace fat with muscle, which weighs more, so you’re likely to notice changes in the way your clothes fit before you notice changes on the scale.

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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.

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Cayenne pepper: Hot peppers will increase your heart rate, make you sweat, and boost your metabolism at the same time. They are also one the best foods to reduce inflammation in your body. Capsaicin, found in cayenne pepper, can increase calories burned after consumption. A study in the British Journal of Clinical Nutrition found that when subjects consumed capsaicin for weight maintenance, fat oxidation (the breakdown of fat) was increased. Capsaicin may also stimulate the production of AMPK, leading to further breakdown of fat. Try adding cayenne pepper to recipes like chicken tenders for an extra fat-burning effect or try a detox drink with cayenne pepper.

Great read, and as always my favorite source for information on the web. I’ve been doing great, since early June I’ve went from about 23% body fat to what looks and measures to be 12% and have retained virtually all muscle (and recomped unintentionally early on).

Hey Jeff, congrats on the progress so far! Bodyweight exercises are great. Sure, you wont make your best gains possible, but you will still make progress. Remember that progression is key, so you need to increase resistance over time, as you mentioned. I think this article will help you out: https://legionathletics.com/bodyweight-exercises/

The Best Abs Exercises: Alligator Drag Why It Works: This abs exercise uses your entire core to keep your body stabilized and burns additional calories by adding movement (dragging yourself along the floor). It mixes cardio, stability, and strength training to get you fast results. How To Do It:

Don’t waste your time focusing on core-specific moves. Instead, do full-body moves like thrusters, which require you to use both your lower and upper body. These types of exercises save time by working multiple body parts while simultaneously engaging your core.

Head lifts: Lie on your back with your arms along your sides. Keeping your lower back flush to the floor, bend your knees with your feet flat on the floor. Relax your belly as you inhale. As you exhale, slowly lift your head and neck off the floor. Inhale as you lower your head back down.

3. Standing Band Rotations: Stand sideways to a cable band with feet hip-width apart, pull the cable close to body at the height of your chest. Keep your hands in the middle and use all your core muscles to brace your torso.

Sit with your feet on the floor, knees bent, hands beneath your knees for support. Keeping your chest lifted and shoulders back, engage your ab muscles and raise your lower legs until they are parallel to the floor (your knees should still be bent) and you are balancing on your sitting bones.

Measure the broadest area of your hip and the narrowest area of your wrist. Then divide the values to get your waist-hip ratio. If your ratio is 0.8 or above, then you have excess belly fat and you are the risk of having cardiovascular diseases.

Welcome to LoseBellyFat.com, the premiere resource for articles, videos, and resources that will show you how to lose belly fat fast in the healthiest way possible. We interview fat loss experts, show you the best fat loss supplements, review the best diet programs, provide in-depth nutritional and exercise advice, and also have comprehensive articles that show you how you can finally lose your belly fat.

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?

Draw in your belly to your spine while you are lying on your bed. Slowly, flatten your lower back to the bed by using your core muscles. We suggest that you exhale while pressing your belly down and inhale on the release. Repeat at-leastten times for a straight posture.

Zero Belly Diet panelist Martha Chesler did just this as part of her Zero Belly program, and the results were astonishing. “I saw changes immediately,” she reports. In less than six weeks on the program, Martha dropped over 20 pounds and an astonishing 7 inches from her middle by combining the Zero Belly Foods with a pre-breakfast walk.

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.

It is important to remember that keeping the body’s metabolism up and running so that the body continuously burns calories prevents it from going into the fat-storing mode that causes unnecessary weight gain.

Of course, you need to add salt to your food. Instead of sodium salt, you can consider using potassium, lemon, and sea salts.  Also, adding a few herbs and spices like pepper helps in reducing the salt requirement.

So cook up some oatmeal—and top it with some fruit. What’s so magical about this combination? Each provides insoluble fiber that helps reduce blood cholesterol and feeds the healthy bacteria in your gut. By doing so, you trigger your gut to produce butyrate, a fatty acid that reduces fat-causing inflammation throughout your body. In a Canadian study, researchers discovered that those whose diets were supplemented with insoluble fiber had higher levels of ghrelin—a hormone that controls hunger. (Try these two-minute oatmeal recipes that’ll make you an oatmeal fan forever.)

1. HIIT Sprints: This is done using a treadmill or running or outdoors. I get clients to run as fast as they can for 30 seconds followed by 30 seconds rest and will repeat this between 10-15 times depending on fitness levels. HIIT training stands for high Intensity Interval Training and is very effective way to burn calories and fat.

Fat is actually the preferred fuel of human metabolism, and this can be traced back to our evolutionary roots. Avoid highly processed and genetically engineered omega-6 oils like corn, canola, and soy, however, as they will upset your omega 6:3 ratio.

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Pickles are low-cal, filled with fiber and covered in vinegar—which is all good news for your waistline. In fact, just one large pickle has 15 calories and 2 grams of belly-filling fiber, so eating three or four can actually leave you feeling pretty satiated for less than 100 calories! Every dieter knows that eating filling snacks are paramount to weight-loss success, but how does the vinegar help the fat-fighting cause? Studies show acidic foods help increase the rate at which the body burns off carbs by up to 40 percent—and the faster you burn off carbs, the sooner your body starts incinerating fat, which can help you get that lean look you crave. Add these tangy, pickled cucumbers to sandwiches and burgers or munch on them solo to start feeling more confident in your skivvies.

To get a flatter, more defined stomach, you need to concentrate on core exercises that tone and strengthen the abdominal muscles. However, you should not keep your hopes tagged with only these exercises. In order to see an overall effect, as in a flattened stomach and a strong, toned, and healthy body, you need to perform other fat-burning exercises as well. This way, you will teach your muscles to be able to lose the excess fat. The following stomach toning exercises are effective, simple, and don’t require any equipment.

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.

Another example of a functional exercise would be to work with a stability ball, as your body will have to engage a wide range of core muscles to stabilize itself on the ball. Keep in mind, however, that in order to really get “six-pack” abs, you have to shed fat. Men need to get their body fat down to about six percent, and women around nine percent in order to achieve a classic six-pack look.

Once I got put on a CPAP machine, I was able to actually sleep through the night and wake up completely rested.  Sleep and rest is very important at any age and I now shoot for at least 8 hours of sleep a night to recharge my body. By doing this I give my body the time it needs to repair and restore during the sleep cycle.  Without getting a restful nights sleep any actions you take to lose weight are useless.

Vitamin C is important for the secretion of carnitine, a compound that helps the body convert fat into energy. Besides, it also helps block cortisol, a hormone that is secreted by the body under stress. A spike in the cortisol levels is the main reason for abdominal fat.

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Cut back on calories. The most important part of losing weight is not working out until you collapse — it’s your diet. If you burn 500 to 750 more calories than what you eat every day, you will lose 1–2 pounds every week (any more than that is considered unsafe weight loss).[2] There are tons of little changes you can make to cut calories from your diet, from replacing high-calorie dressings with vinaigrette and asking for all dressings/sauces served on the side, eating at the table instead of in front of the tv, skipping cheese and other fatty additions to your salads and meals, using smaller plates, leave off the whipped cream on your coffee drink, and on and on.[3]

Add strength-training to your exercise regimen. Harvard points to a study of women 22 to 44 that found strength-training twice a week for a year reduced overall body fat, including belly fat. Muscle requires more energy to maintain, and the more you have, the more calories your body will burn all day long.

Keep your goals in check: You should be working out and eating healthily so that you can have a better life – it should not take over your entire life. Having six pack abs or a toned-looking stomach does not necessarily mean you’re fit. Not all of us are meant to have low enough body fat to have an incredibly toned stomach – and some people may actually find that their health may begin to suffer if they get their body fat down that low. My main point is; fitness looks different on each of us; don’t compare yourself to others, and don’t ever put appearance related goals higher on the priority list than your health.

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

Skip the crunches — for now. Abdominal crunches and sit-ups should build strong muscles, but you might not see them under belly fat. In fact, crunches might actually make your stomach look bigger as you build up thicker abs. Instead, if you strengthen your back muscles, your posture will improve and pull in your belly. Alternative core exercises:

Squeeze the garlic. leave them for 15 minutes (until they smell; to maximize the nutrients). Then cut them into very small pieces. Put honey. Have a tablespoon and swallow full (without chewing) with the help of water.

– This will help you to balance your blood sugar levels and prevent insulin resistance. It slows the absorption of carbs and sugars (a combination of certain foods can lower the meal’s glycemic load – the speed at which food gets absorbed into the blood as glucose). This would make you less likely to store fat or develop diabetes. You can also consume ACV to get similar effect.

The internal and external obliques, which I like to call “nature’s girdle,” are located at the sides of the rectus abdominis. They are the muscles you use when you bend sideways at the spine or twist at the waist. They also contract to compress the abdomen, so you should work them just as hard as you work the rectus abdominis. Adding a twist to crunches works, as well as dumbbell side bends, but be careful not to use any jerky motions, especially if you’ve had back problems.

Great post as always. Quick question – you said, 10g of BCAA’s when training in a fasted state. Is there a range for this and is this on the high end? I am looking at Optimum’s BCAA product and each capsule is 1,000mg (suggested serving 2). I really need to take 10 of these things or am I missing something?

I don’t recommend eating back calories burned like that. I’d just keep it simple and use an appropriate activity multiplier with this calculator, and stick with that amount of cals: https://legionathletics.com/how-many-calories-should-i-eat/

Reduce your intake of grains (especially refined kinds). All grains are not bad (especially sprouted or gluten-free grains), but they won’t help you lose weight or recover from a health condition. Instead, focus on vegetables and fruits that are low in sugar and high in fiber (like raspberries in the chart above).

So even though this is my 8th week of “cutting” you suggest i still stay in a deficit longer? even though i haven’t been perfect with my targets I’ve still been in a deficit so i don’t know how much longer i should keep going before damaging my metabolism.

Start by lying down flat with your knees bent and your feet on the ground. Lift your hands and then place them behind the head. You can also keep them crossed on the chest. Inhale deeply. As you lift the upper torso off the floor, you should exhale. Again inhale when you get back down and then exhale as you come up.

Sharing his story, he wrote: “I have two young kiddos and a very supporting wife, and the thought of keeling over at 40 because I was overweight and them having to be the kids at school who’s dad died because he couldn’t say no to Cool Ranch Doritos wrecked me.

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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.

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?

Contrary to popular belief, ab exercises do not target the fat around your mid-section. Neither do they get rid of stomach fat. Doing ab exercises will define stomach muscles but you must first get rid of the fat that is hiding them. Otherwise, you will look even worse.

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:

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.

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!

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.

I was wondering if I should keep on cutting or start bulking to increase my muscle mass and shred the fat afterwards (which should in theory reduce overall body fat ratio if done correctly)? I read your article on best way to gain muscle. The limit you set there for bulking was 15% body fat. Could you please tell me which way I should go?

People often have food sensitivities that go unaddressed for years. If you think you may be suffering form an allergy, it’s important that you report it to your doctor who may refer you to a dietitian.

Don’t buy your tickets to Bonnaroo just yet; the kind of acid that will help you slim down is the stuff right inside your cabinet. A 12-week study published in Bioscience, Biotechnology, and Biochemistry reveals that obese study subjects who made vinegar part of their diet dropped more belly fat than a control group, and other research suggests that acidic foods, like vinegar, can increase the human carbohydrate metabolism by as much as 40 percent.

You always have time to exercise. Twenty minutes of physical activity each day will help (just make sure you take five minutes to warm up and stretch). I learned from my PE teacher that you can always find 30 minutes to get a good workout in. Also, in school you should be careful what you eat on your lunch break.

3. Standing Band Rotations: Stand sideways to a cable band with feet hip-width apart, pull the cable close to body at the height of your chest. Keep your hands in the middle and use all your core muscles to brace your torso.

I guess the part I’m struggling with most is with BCAA’s… I’ve been taking Legion Pulse as my preworkout for years now and after trying too many others and comparing ingredient profiles – it’s hands down the best I’ve ever had and I’ll stick to it… I’ll consider picking up Forge as well but for now I’m thinking about trying Pulse + 10 grams of 2:1:1 unflavored bcaas preworkout and breaking my fast post-workout.. The part that’s confusing me is why bcaa’s spike insulin if they don’t contain any calories? And beyond that, even if they do somehow spike insulin, does it really matter if I haven’t consumed any carbs in the last 16-18 hours?? Also, on every HMB I’ve ever seen – it says to take it with a meal… Is that not necessary for absorption??

This is ratio of weight in kilograms to the square of height in meters. This parameter helps doctors judge whether the person will suffer from heart disease or strokes. Those having a BMI of 25-29.9 are considered overweight and those with a BMI of 30 are considered obese. However, this parameter is not always accurate in measuring belly fat. In fact, you can measure your belly fat with a measuring tape in front of the mirror, and set your own targets to reduce belly fat. Looking at the mirror and checking regularly will motivate you to lose the unhealthy fat lining your abdomen.

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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To do that and lose fat (not water weight), you’d have to cut about 1,600 calories out of your diet every day! You could do that by eating less and increasing your exercise, but that’s a lot to ask of anyone.

I am 25 year old, 5’3 weigh 132 and I initially started with a goal to lose body fat. I was working out 3-4 times a week and I’m actually pretty fit, most of my muscle was on my legs … but once I started my calorie deficit diet 20-25% (eating about 1460 calories) consuming 1gram per body weight of protein, cardio (stairmaster) of 30 min x 5 days, and weightlifting 5 days a week 1-2hrs per day by the fourth week I had lost most of my leg and glute muscle… all I wanted was to lose body fat, what did I do wrong in the process? Too much cardio ? Or very low Calorie deficit?

I love reading your blog, I always feel like I am learning so much more than when I was studying Human Movement Sciences at varsity level. The way you explain everything is like a story and it just makes so much sense for the way my thinking works. Just a bit of background info: I am 24, female, weigh 61kg and am 171cm in length. I am out of shape, so I look a bit overweight and I do have stubborn belly fat. Anyway, I work a 8-4 desk job. I would like to start training in a fasted state but I work a 8-4 desk job and I find it impossible to wake up an extra 2 hours earlier in the mornings to go train (I also live a little out of town). I also only have a 30min break at 12h30 and don’t work close to any gym anyway.

I’ve just got a quick question for you. I started my cut about 3 weeks ago at about 175 lbs 14 percent body fat using your recommendations for calories/macros and I’ve been losing about 2 pounds per week. My lifts have stayed about the same and some have even slightly increased, but I’m not sure if I’m losing muscle. Should I increase calories to get back to the one pound per week range or am I good where I am?

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

Good question. You can continue cutting as long as you’re getting results and are eating no lower than BMR. Once you’re all the way down to BMR and not losing 1-2 pounds a week, it’s time to RD. After the RD, if you aren’t down to your goal BF%, you can continue cutting.

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

While sit-ups can’t “target” belly fat, what they can do is help you burn calories, strengthen your core and develop more muscle. Because muscle is more metabolically active than fat, the more muscle you have, the more calories you’ll burn when you’re at rest.

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?

Don’t waste your time focusing on core-specific moves. Instead, do full-body moves like thrusters, which require you to use both your lower and upper body. These types of exercises save time by working multiple body parts while simultaneously engaging your core.

Eat Healthier. Apply the 8 nutrition rules. Eat breakfast. Eat every 3 hours. Proteins, veggies & fruits with each meal. Carbs post workout only. 2 cups of water with each meal. Whole foods 90% of the time.

Eat small meals, several times per day in order to avoid food cravings. You will not be eating consuming more food; you will simply be spreading it throughout the day. Moreover, by this, your body does not assume that you are starving and begin to consume muscle instead of fat. Our bodies love to hold on to a certain percentage of fat. Therefore, if we go too low, then our body starts to tear down our muscle, which is an effect that works against us. We are aiming to build muscle to burn calories 24 hours per day. Therefore, we do not want to lose muscle.

Hi Michael! I have been following all your tips. However, since a week ago I have a lower back pain in the right side, but nothing muscular, it’s internal pain. I don’t know if its maybe kidney problem so I’ll see the doctor, but I also want to ask you. Do you know if the quantity in protein can produce kidney problems? And the caffeine quantity per day? I’m trying to shred and I’ve been eating 1,5gr prot/lb of lean body mass. Now I’ve reduced it to 1,15gr/lb of lean mass to see what happens. Will that reduction in protein won’t allow me to obtain the same progress I’ve been having? How much minimal protein quantity can we reach to continue obtaining good results in fitness and BB? Maybe 1gr/lb lean mass or 0,8gr/lb?? Thank you Michael.

Wow. These supplements will run you over $100 per month. I’m going to have to compare ingredients with those in cheaper/similar supplements from Swanson Vitamins and make the best decision. This is outrageous and nothing but pure greed.

The diseases often referred to as diseases of Western civilization, such as obesity, hypertension, diabetes, heart disease, dental caries, and others, became pervasive in the twentieth century primarily because we consume too many refined processed carbohydrates. The reason you are accumulating fat is that you are giving your body so much carbohydrate that it not only does not burn body fat but it actually stores fat (mainly around the abdomen). Once you significantly reduce the amount of the refined processed carbohydrate that you consume, your body will begin to “burn” fat and you will lose the fat stored around you stomach (and elsewhere if you have it).

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.

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I want to prioritise fat loss and hold onto muscle. And to try and do both activities fasted. Problem is I have quite a small window to fit everything in due to my long and late working hours. Often 6M-2AM.

Sleep deprivation causes obesity. Sleep is vital for our metabolism and weight control. When we don’t get enough sleep, our hormone balance suffers, and the way we store and process carbohydrates is altered.

Festivals are around the corner and there could be no time better than this to start that much thought about diet plan. And it is actually possible within a week. Wondering how to lose weight in 7 days? Give this diet plan a try and see the difference on your own. After all, being a women you want to fit in that lehenga of yours and show off that much dreamt of flat belly.

If you’ve got weight to lose and you want it gone fast, try swapping out your usual proteins in favor of fish. Not only is fish lower in calories than an equivalent amount of beef or chicken, a study published in Obesity reveals study subjects who added omega-3 fatty acids, like those found in fish, to their diets shed more weight and had an easier time keeping it off than those who skipped them.

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.

Your weight is largely determined by how you balance the calories you eat with the energy you burn. If you eat too much and exercise too little, you’re likely to carry excess weight — including belly fat.

You must have noticed that some of your friends eat a lot of sugar-based foods, fried foods, or cold drinks. Yet, they manage to have a flat stomach, the reason being they have a very high metabolic rate. If your metabolism is not good, you may have a bloated stomach. Thyroid conditions, diabetes, and other medical conditions can be the reasons for slow metabolism.

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!

But that doesn’t answer my question. The bottle says four caps is a serving, but it also says four caps is only half a dose. According to the chart on the bottle a “full dose” for me is 7 caps while a “serving” is four caps. So if I’m supposed to take “2 servings” before lifting, am I supposed to take 8 caps (4+4, which is two “servings” but only two half-doses) or 14 (7+7, which is two full doses but almost four “servings.”) The wording here is very confusing and with 5 days lifting and 4 days cardio will mean the difference between a bottle lasting two weeks or as little as four days.

Hi, am 40 years old and about 5’4 in height and currently weight about 136 lbs. For the past few 3 months i am on a high protein diet. ( 4 egg whites in the morning, 1 cup of coffee ), lunch is 1 small cup of rice with veggies, coffee at 5 pm then i do my work out for about 1 hour on an average – lift heavy weights. Post work out by 7 PM i take about 2 scoops of whey protein followed by dinner at around 8 PM ( Mostly boiled egg whites -4 and some veggies ).

Hey! I took some time and went through the videos. Honestly, he seems to make a pretty easy subject more convoluted than it needs to be. The simple fact is restrict calories and you will lose weight. You adrenals are probably fine.

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

Matcha Green Tea: When it comes to boosting your metabolism and helping with weight loss, science shows that few things are more beneficial than matcha green tea. In one study, drinking the tea for 12 weeks reduced body fat. (12)

Reduce or stop alcohol consumption- Alcohol is full of calories but when you consume alcohol you don’t feel full. Binge drinking in particular deposits fat around your waistline. It’s better not to have alcohol but if you can’t do that at least avoid binge drinking and also reduce the quantity and frequency of alcohol intake.

1. Sit ups and crunches will help you lose your belly. It might seem to make sense that if you want to lose belly fat, then you should do exercises that involve your stomach. But this is not true. Fat loss training should involve full body movements that get your heart rate cranked. And sit ups, crunches, and other typical “ab” exercises do not move the body through a great enough range of motion to garner this effect. Abdominal exercises may give you strength in your core area, but they will do little to actually […]

Have trouble cutting yourself off after you’ve eaten your fill? Light a candle when you sit down to the dinner table and blow it out after you’ve finished your meal. This simple action sends a message to your brain—and your mouth—that it’s time to stop noshing. Not only will this strategy keep the temporary food baby that develops when you overeat at bay, over time, eating fewer calories adds up major weight loss.

Belly fat does tend to be a stubborn area to lose fat and an easy place to put on fat, but as long as you continue getting losing fat and getting leaner using proper training and dieting, you WILL eventually lose the belly fat. And it won’t take too much training either. At the max, I recommend 4-5 hours a week of weightlifting and 2-2.5 hours of cardio. That’s the most I do, and I get down to 6% BF.

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Certain foods can help you with weight loss* and reducing* belly fat. Spices contain the compound capsaicin which has been shown to increase* the metabolism. This is the reason spicy food creates a temporary boost* in the metabolism which is beneficial if you want to lose* weight. Foods high in protein can also be helpful since it fills you up quickly and keeps you full for a longer time.

What’s more, studies have shown that liquid calories don’t have the same effects on appetite as calories from solid foods. When you drink your calories, it doesn’t make you feel full so you don’t compensate by eating less of other foods instead (8, 9).

Lie on your back with hands behind your head. Contract abs, lifting upper body slightly off the ground. Raise right leg 5 inches (or keep it on the ground if that’s too challenging) and left leg straight up toward the sky.