Besides these health risks, excess abdominal fat increases the release of inflammatory hormones and damages your kidneys, eyes and arteries, impairing brain oxygenation, which results in vision problems, memory and hearing loss.
The Yohimbine you recommend contains 2.5 mg of Yohimbine Hydrochloride USP (Yohimbine HCl) per capsule. You recommend .2mg per kg. I’m 86kg so I’d be taking 17mg, this is 6/7 tablets each morning and 6/7 tablets before cardio. Do I have this right?
It’s not carbs, per se, that lead to belly fat; but the type, researchers say. In fact, whole grains are a dietary staple of people with the littlest middles. A Tufts University study found that participants who ate three or more servings of whole grains per day (oats, quinoa, brown rice, wheat) had 10% less belly fat than people who ate the same amount of calories from refined carbs (white stuff: bread, rice, pasta). Further research is required to figure out exactly why this is the case, but the hypothesis is it has to do with the high fiber and slow-burn properties of whole grains. When it comes to diet, being unrefined is a good thing!
Sleep disorders may also lead to weight gain. One of the most common disorders, sleep apnea, is a condition in which breathing stops repeatedly during the night due to soft tissue in the throat blocking the airway.
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:
Long story short I normally work out after dinner – about 8pm and often find myself having a snack before bed as a result. This morning I switched my routine to a morning workout (legs day – not sure why I chose leg day)! Any way I was surprised at how easy I found the lifting – more energy than expected and the bonus is I had breakfast after so feel less likely to snack.
However growing medical evidence shows that high-intensity interval training exercise is most effective for reducing fat of overweight individuals. Furthermore, given that one of the major constraints for weight loss is time, the brevity of High Intensity Interval Training protocols is most appealing for those who want fat reduction.
When I first started Tabata interval training I did 4 alternating sets for a week and eventually was able to work up to 12 sets. Build your stamina. Try to go for 8 alternating sets for those 4 minutes, but if you can’t adjust.
Have you ever thought about why those veggies and fruits are so beautiful which you usually see in the large stores? Unfortunately, most of the farms use a lot of chemicals to grow big and beautiful products.
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???
Eliminate sugars and replace processed, high-glycemic carbs (white bread, pastries, muffins, crispy rice cereals, corn products, regular pasta, instant rice, potatoes, bananas) with low-glycemic carbs (rye & whole grain breads, brown rice, oatmeal, all-bran, barley, buckwheat, whole wheat pasta, beans, most vegetables and fruits).
Studies have found that water can increase your metabolism and the calories you are burning. It is a zero calorie beverage and it also makes you feel full and less apt to drink other calorie laden options. People who drink water before meals also tend to eat less calories because it quenches hunger. The goal should be to drink between 8 – 10 glasses of water per day to hydrate your body and take advantage of the benefits of water.
To banish stubborn belly fat, you have to ramp up your workouts. In a study published in the journal Medicine and Science in Sports and Exercise, people who completed a high-intensity workout regimen lost more belly fat than those who followed a low-intensity plan. (In fact, the low-intensity exercises experienced no significant changes at all.) “You need to exercise at full intensity because the end goal is to burn more calories, and high intensity exercise does just that,” says Natalie Jill, a San Diego, Calif.-based certified personal trainer. High intensity workouts mean you’re going all out for as long as you can. If this sounds intimidating, think of it this way: you’ll burn more calories in less time.
Our bodies require magnesium for more than 300 chemical reactions, including keeping heart rhythm steady and regulating blood sugar levels, but in addition to its health benefits, this nutrient may also aid in weight loss and losing belly fat. A 2013 study in the Journal of Nutrition found that higher magnesium intake was associated with lower levels of fasting glucose and insulin (markers related to fat and weight gain), and one study from England found that a magnesium supplement may have some beneficial effects on reducing fluid retention during the menstrual cycle, meaning you’ll feel less bloated. (Get the whole scoop: What Is Magnesium and Do You Need More of It?)
• Beans, cucumbers, nuts and blueberries are rich in soluble fiber, which works by dissolving into a gel-like texture that helps slow your digestion and keeps you feeling fuller for a longer time. Other foods that can provide you with this include flaxseeds, shirataki noodles, avocados and Brussels sprouts
Well, the truth is these are all aspects of fat loss, but this type of marketing is little more than an attempt to dazzle you with terminology and scientific half-truths in hopes that you just accept the claimed benefits at face value.
Omega 3 fatty acids are lauded with such attractive qualities as delaying ageing and fighting degenerative diseases. However, it’s less well known that eating fatty fish is also excellent for weight loss (when accompanied by a balanced diet and regular exercise, of course). Foods such as mackerel and herring are high in protein and ‘good fats’ that help to break down some of the more dangerous fats in your body. Try to eat fish twice or thrice a week.
A serving of healthy unsaturated fat, such as 3 ounces of fatty fish, an ounce of walnuts or a tablespoon of olive oil provides critical nutrients essential to heart and bone health. A study published in a 2014 issue of Diabetes discovered that overeating saturated fats caused more visceral fat development that eating too much unsaturated fat.
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.
I do have a question though. You might have said this and I simply missed it, but would you recommend some type of post work-out protein isolate after working out? I know your consuming protein afterwards, but that’s a slower metabolized type of protein that won’t help with the recovery of your muscles as fast as an Isolate would. What’s your take on that?