In fact, less than 1/10th of 1% of our genes have changed in the last 10,000 years. In terms of evolution, it is not that long ago! Consequently, our bodies are not equipped for our current this way of eating.
Mike, have a question: I have a couple injuries that are preventing me from lifting (tendinitis in my right arm) and I’m pushing 15% BF. I’m thinking about cutting while recovering from the injuries. Is there any research out there that show an adverse impact of cutting on recovering from an injury? Thanks
It’s nice to think there’s a one-size-fits-all approach to losing belly fat that works for everyone, but this simply isn’t the case. There are many variables at play when it comes to losing belly fat: genetics, how fit you otherwise are, what type of exercise you’re doing, your medical history, hormones, age, gender and so on.
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.
With age, your body chemistry changes, and many of those changes make it increasingly difficult to lose weight. For example, around the age of 30, your human growth hormone (HGH) level begins to drop off, and HGH helps with both fat metabolism and muscle building. And, as noted in the featured article:
Thanks for this awesome article Mike. I was doing some reasearch on Yohimbine and found that it can have some side effects. Some of which sound a little scary. In your opinion would it be likely to still be able to get down to as low as 6 or 7% body fat without this supplement or related supplements?
Belly fat is maligned for its way of tampering with any outfit that doesn’t involve a muumuu, but really there’s something way worse about the stuff: When white fat expands in your abdomen, nestling deep among your organs, it sets you up for some serious health trouble.
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.
In your post here it says —> About 4 Hours After a Light Dinner of Protein and Veggies, If Doing Cardio That Day:About 15 minutes before doing your cardio, I take the following: (10 grams BCAAs or 3-5 grams leucine, 100 mg caffeine,1 serving of Phoenix or 2 pills green tea extract, .2 mg per kg of yohimbine)
Amazing transformation you had Keith, congrats! Can you tell please, in how much time did you achieved from 28%BF to 9%BF? In what consisted your caloric deficit diet? Or you only tried to eat good/clean with no counting calories? It will be very motivating for all of us that are trying to achieve our goals to read some experiences! Thanks!! 😀
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I’m a 26 year old 6’5 skinny fat guy who weighs 86Kilograms. Just a year ago I was just skinny (almost like anorexic) but with continuous efforts I have gained good amount of muscle mass in the entire body and look way healthier than before (with alot of fat around the waist and stomach 🙁 unfortunately).
3. Prone Slider Toe-Ins: Go into a prone or plank position, your body should be horizontal or parallel to the floor. The legs should be straight and toes should be in. You have to use a slider to move back and forth. This is best done at a gym where all gym equipment is available.
Yes I am trying my best to incorporate all of your tips for losing fat in my routine! But I guess I just have to persist with my workout program and wait for the results to appear. Ive had 2.5 months of cutting and still I feel that I have a lot of stubborn fat to lose, so do you recommend to continue cutting since I already feel like having lost quite a bit of size.Is it ok for a skinny guy like me to cut for 4 or more months after just 5 months of proper bulking?
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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.
This just in: Saturated fat packs on more visceral fat than polyunsaturated ones, according to a recent Swedish study. When subjects ate 750 more calories daily for seven weeks—either in the form of palm oil (saturated) or sunflower oil (polyunsaturated)—the former gained more visceral fat while the latter gained more muscle mass and less body fat. Polyunsaturated fats can be found in nuts, seeds, and fish.
There are plenty of fun ways to get moving and exercise. The key is figuring out what you find fun and then going and doing it. Many find classes like cycling, Zumba, hip hop, step, boot camp to be great fun, while others find their fun hitting the trails, playing tennis, biking, swimming, or even just walking with their dog. Sometimes a personal trainer, a friend, or even an online program can make any format of fitness fun as well. Be open minded and try everything you can. You won’t be disappointed.
Don’t starve yourself. Eating too little will tell your body to go into fat storage mode, so eat breakfast, healthy snacks and fresh meals. Women should not eat less than 1,500 calories per day, while men should not eat less than 1,700 calories. 
I’m not disputing that genetics are important. Metabolisms can differ a bit, and body fat, lean mass, etc. have an effect, as well. Plus, some people’s metabolisms are generally more adaptive. Some people are insulin resistant, but the vast majority will do better with more carbs if they’re lifting weights. Of course, some people respond better to training, as well. The fact remains that you have to consume fewer calories than you burn in order to lose weight.
Are you finding it difficult to fit into your little black number? Is belly fat giving you sleepless nights? If your answer is yes, you need to make some lifestyle changes to get the figure of your dreams. No doubt, belly fat looks aesthetically displeasing. It can assume serious proportions and affect long term health, if not curbed at the right time.
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.
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.
You may have an apple-shaped or a pear-shaped body structure. Accumulation of fat occurs differently for different people, it actually depends on the body structure. For those whose bodies are pear-shaped, the fat tends to accumulate in the lower part of the body, like the buttocks. But for those whose bodies are apple-shaped, your body tends to store fat around the middle section, thus resulting in fat accumulation around the belly. You must know that there are two types of belly fat – visceral, which accumulates around the abdominal organs, and subcutaneous, which occurs between the skin and abdominal wall.