Hi Mike. I’m posting an update on my muscle pain problem after starting using the Belly fat loss supplements. As I stated in my last posts. The pain in my muscles after working out was unbearable. This is what occurred the first week taking the supplements. First day supplements and work out. Four hours later I got pain in the areas I worked out. Next day still pain. Took supplements, workout that days muscles in my routine. After starting my workout pain went away. Four hours after this days workout pain started in muscles I worked out and pain came back to the muscles I worked out the day before. Now this happened every day after my workout. By the end of the week my whole body was in pain. In the mean time I purchased your book. I read it and decided to start doing the routine in the book. Before this I had no intention to take a week off. I wanted to start new on your routine so I took the week off. I still took the supplements and did cardio every day that week. In the coarse of the week the pains started to slowly go away. So now I’m on the supplements for two weeks. After the week off I started your routine. It took this first week to figure out how much weight to use in my work sets. Now I’m into my second week and on track adding weight to my work sets. Now almost four weeks later the pains have completely gone away. I just want to say in my original routine I did warm up sets and three pyramid work sets with the same intensity I’m doing your routine. I don’t know what supplement caused the pains, maybe a chemical reaction my body had to go thru. I am so glad they are gone. So if anyone experience a reaction to these supplements take a week off the weights and only do cardio this off week. After the week off go back to the weights and see if your body acclimated it’s self to the supplements. It worked for me.
Set yourself up to lose excess belly fat by setting realistic goals. You won’t be able to lose fat exclusively from your belly — it will come from all over your body, including your midsection — or shed 20 pounds in just a week. You can, however, lose 1 to 2 pounds of fat to start slimming your midsection, using sustainable methods that’ll allow for larger weight loss over longer periods of time.
Never underestimate a good night’s sleep. Since I was so heavy my untreated sleep apnea worsened over the years. This affected my body in so many ways and I’ve finally come to comprehend the major role that restorative sleep plays in not only our weight loss, but in reducing our risk of so many modern diseases. Your body cannot optimally regulate, repair and detoxify unless it is given the time it needs to fully perform those functions.
If you’ve dieted for any period of time, you’ve experienced this. Certain areas of your body, like your chest, arms, and face, tighten up quickly but others, like your belly, hip, and thighs, seem to not change at all.
Don’t undervalue rest and/or sleep: Some people can end up actually working too hard, sabotaging their own progress, maybe even making themselves more likely to come across sickness or injury. Make sure that you’re taking at least 1-2 rest days each week and that your training sessions are not running on too long. Related: Signs of Overtraining You should also try to make sure that you’re getting enough sleep – try to get 7-8 hours a night.
Nonstarchy vegetables: Because vegetables fill you up without filling you out, they’re really the backbone to any healthy eating plan. They’re also loaded with anti-inflammatory properties to continue to banish belly fat for life. Even when you reach your goal weight, aim to have a minimum of four servings of nonstarchy vegetables every single day.
You can create your own high intensity interval program by alternating between short bursts of very high intensity exercises with longer bouts of more moderate intensity exercises. For example, you can try alternating between 1 minute sprints and 5 minutes of jogging.
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 ).
Feel free to use grilled or boiled roasted chicken or duck breast for a breakfast along using steamed spinach and grilled tomatoes. Use Brazil nut products or watermelon signs or steamed broccoli for a snack. You can go up the exercise to exercising aerobically today.
Life style changes are difficult to make which is why people struggle with dieting. It’s very tough for most people to alter what type of food they eat, but it’s a bit easier to alter how much they eat.
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:
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.
Great answers! I’ll read your article and see the information. Also, if I reduce my protein, my macros percentages also will vary. I’m now in 40%CH 30-35%Prot 25-30%Fat. That aren’t the percentages you say we should stick in your articles, is that a big problem? When bulking, how should those percentages be?Thank you very much!! I continue reaching my goals and still motivated, there is a new and single vein in my belly! LOL 😀
Replace your processed grains with whole grains. However, instead of simply buying whole wheat bread, eat quinoa, oatmeal, apples, bananas, flax and wild rice. These fiber sources appear to help digestion, flush the system and help with fat reduction.
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.
The abs are important stabilizer muscles that keep your form in check. If you do abs first, you will tire them out, and your whole workout will be less than optimal. Work down from the largest to the smallest muscles.
Although HIIT workouts burn calories, if you have lean muscle mass, you’ll burn even more fat and calories in the long run. So include strength training in your fitness program, especially lifting heavy weights, at least three times a week.
Many get confused if they are thirsty, tired, or hungry, and end up nibbling sugary or fatty food. Always carry a water bottle, and make sure you keep sipping water throughout the day. One needs to drink six to eight glasses of water, though this depends on your weight and lifestyle. Calculate accordingly, and make sure you consume enough water.
Hi Amber! Thanks so much for the reply. You are so very right. I want so much to just feel good in my own skin. Having reached a body I never thought possible it’s eye opening to realize I still see the things that need “fixing” instead of how far I’ve come. It all comes down to validation I suppose. We’re all looking for it. I am going to look up the Jen now. Always welcome new input and direction. I’ve heard it for years that fitness can become an addiction. I get it now. There’s ALWAYS room to improve. But to your point…at what point do we say enough? Thanks again for the response. Feels good to share 😉
How to do it: Find a pull-up bar. While holding yourself up (pulling the shoulders down and back as much as possible), keep your feet together and exhale to bend the knees and pull them up to just above a 90-degree angle. Pause for a second at the top, and slowly lower the legs back to the hanging position. For an added challenge, perform the leg raises with straight legs (pointing the toes away from you) and add in a twist to the right and left (alternating on each rep) to hit not only the transverse abs but also the internal obliques. To stimulate the heart rate even more, perform a pull-up between each hanging leg raise. Be sure not to swing the legs and to stay in control of the motion! Perform 3 sets of 10-12 raises. —Eric Sand, National Academy of Sports Medicine certified personal trainer, lead instructor at Bespoke Premium Cycling Studio in downtown Los Angeles
2. It dramatically increases your basal metabolic rate for several days after each workout, and research shows this type of training can result in hundreds of more calories burned than workouts performed with lighter weights.
When our body stores fat it doesn’t accumulate it in one area or the other. Fat storage just distributes in our entire body. Then, depending on genetics, some people may grow a large butt and belly (classic peer shape) or store more fat in arms and legs, or man boobs.
When you eat food, it gets broken down into various molecules that your cells can use, and these molecules are released into your blood. Insulin is released as well, and its job is to shuttle these nutrients into cells for absorption and processing.
FYI, your workout is only half the battle; reducing belly fat also requires a diet change. Read up on the best and worst foods for flat abs, the hottest new flat-belly foods, and these healthy but high-calorie foods that may be causing weight gain.
Your genes also can contribute to your chances of being overweight or obese, as well as play a role in where you store fat. However, balancing the calories you consume with activity can help prevent weight gain, despite your age and genetics.
Hi Karen, the small snack at 4pm would not allow you to be in a fasted state at 6pm. If you were to have it at around 2-3pm, that would better for fasted training before dinner. Great job sticking to the diet plan and getting your exercise in! Happy to hear you’re getting results. Stubborn fat in the lower ab area can take some time and work. Here’s more info to help you keep progress moving:
Non-starchy vegetables are typically flowering parts of the plant. Lettuce, asparagus, broccoli, cauliflower, cucumber, spinach, mushrooms, onions, peppers and tomatoes are all considered non-starchy vegetables.
Aim for 30 to 60 minutes of moderate-intensity work on a cardio machine of your choice most days to help start the process of losing fat, including at your belly. Cardio machines also facilitate high-intensity interval training, which is especially beneficial to fat loss, especially visceral fat.
Hi everyone. I was wondering if someone could help me. I’m a 15 year old 5’3 petite female. And last time I weighed myself I was about 131 pounds. I do cardio 4-5 times a week for 40-60 minutes and I also like to walk around my neighborhood. I’m a vegan so I don’t eat any dairy, meat etc.
Hi mike I have a question, let’s say that you are trying to lose fat, doing the reverse diet and lets say you hit 2000 kals and get down to 10-12% bodyfat, and you want to bulk, but you need 2800 kals(400 kals surplus) to do a clean bulking phase, and then you go from 2000 kals to 2800 to bulk and you do it Slowly, will you gain bodyfat while slowly incresing you calories from 2000 to 2800? and if so, how much? this is just an example, but what do you think?
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?
Kneel in front of a stability ball, draping your abs and hips over the ball. Place your hands on the ground in front of you and walk them out until the ball rolls beneath your thighs (as shown above).
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. Some strategies for combating everyday stress: