“how to lose belly fat diet +lose belly fat gain lean muscle”

Belly fat raises the risk of disease when non-pregnant women have a waist circumference of 35 inches or greater and men have a waist circumference of 40 inches or greater. However, according to Harvard Medical School, a total body strength-training program not only helps to trim the waist, but it also plays a role in helping to avoid weight regain. Muscles need more calories than fat does, so as muscles get stronger, metabolism naturally increases. This, in turn, burns more calories, which can shrink the belly. The goal is to work all the large major muscles in the body and to avoid just targeting the abs.

2. Eat fajitas naked. Next time you eat Mexican food, skip the flour tortillas and enjoy your fajitas naked. Eat the chicken/beef/shrimp with salsa, lettuce, and sautéed peppers and onions. Add guacamole to get your healthy dose of monounsaturated fats and an extra boost of flavor. You won’t miss the starchy casing.

7. Add 20 to 30 minutes of cardiovascular exercise immediately after your resistance-training workout. Lawson and Holman say that timing it this way forces your body to burn fat directly. MayoClinic.com recommends a total of 150 minutes of moderate aerobic activity, or 75 minutes of vigorous activity, per week.

Hi Mike – quick question from the UK! I’m a busy mum and although I’ve tried, I just can’t fit in doing a training session first thing before getting kids ready and getting to work – plus my gym doesn’t open until 4pm! I’m training at the earliest of 6pm at night – if I have breakfast around 7am, small snack at 10am and lunch before 1pm and nothing else before training, would this count as being fasted? I’ve been having a small snack (cottage cheese for example) at around 4pm – I’ve lost quite a few inches in 8 weeks so things are moving in the right direction but my mummy tummy lower abs isn’t shifting. I know it’s early days and this time I’m determined to do this properly and not yo-yo from being skinny fat. I don’t want to lose motivation thinking that I’m doing something wrong as I’ve stuck to my diet plan for the entire 8 weeks with no cheating which is a first for me. I’m getting better at hiits and feel an improvement in my fitness and I’m moving up the weights, so I think I’m doing ok. But now I’m concerned so I’d really appreciate your opinion if I need to change things around.

If you’re taking lots of vitamins and probiotics each day, you may want to reevaluate your strategy. Increased levels of B vitamins have long been associated with a higher prevalence of obesity and diabetes, perhaps because megadosing triggers our fat genes. A daily multivitamin is probably fine, but don’t try to convince yourself that more is better. And a recent study by ConsumerLab.com found that most commercial probiotics have far less healthy bacteria than they claim. Your better bet is to focus on the Zero Belly foods to ensure your belly is getting plenty of love—and your fat genes are being cut off at the pass.

Goran MI, Calles-Escandon J, Poehlman ET, O’Connell M, Danforth E. Effects of increased energy intake and/or physical activity on energy expenditure in young healthy men. J Appl Physiol Bethesda Md 1985. 1994;77(1):366-372.

Of course you know that protein’s essential for a slimmer you and essential for losing belly fat—you couldn’t have made it through the Paleo and South Beach crazes without hearing all about it. But here’s why protein really needs to play a prime roll on your plate: “Your body starts to produce more insulin as you age, since your muscle and fat cells aren’t responding to it properly,” explains Louis Aronne, MD, Director of the Obesity Clinic at Cornell. And insulin promotes fat storage, especially around your belly (yippee!).

I also want to say that as a female, I’ve resigned myself to the fact that after giving birth a few times, a super flat taut stomach just isn’t in the cards anymore. I think being realistic about what you can achieve helps tremendously.

You’ve likely heard that moving more is beneficial for general wellness, but did you know that adding a structured walking program to your fitness routine can help you scorch serious belly fat? It’s true! In a International Journal of Obesity study of 113 subjects at a high risk for type 2 diabetes, researchers found that three weekly hour-long walks significantly lowered participants cholesterol levels and accumulation of belly fat, compared to the control group. Lace up your sneakers can hit the streets with Fido or go to the gym and break a sweat while you’re catching up on “Shark Tank.” Super easy yet extremely effective.

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

If you want to boost your protein intake to 25-30% of calories, as recommended above, just eating more protein rich foods won’t cut it. You need to actually measure and fine tune in order to reach that goal.

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