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You’ll burn even more calories per session if your workout incorporates interval training: alternating short bursts of intense cardio with slower activity. Experts aren’t sure why it works, but trainers swear by it.

Dieting and exercise go hand in hand. If you thought that only dieting will burn your belly fat, you are wrong. If you really want to lose weight, you need to include an hour of exercise in your daily routine for targeting and reducing belly fat. Here, we have compiled a list of 16 exercises that can help you reduce belly fat faster than you thought it would take:

Yoga For Beginners : – Image : – Description A lean chiseled core signals a fit and healthy body and sex appeal, and is, without fail, at the top of everyone’s wish list. Sharing is power – Don’t forget to share !

You don’t need more than 1 to 1.2 grams of protein per pound of body weight to maintain lean mass so long as your calorie deficit isn’t too large and you’re weightlifting at least a few times per week (and training your entire body).

How do you relieve stress? To an extent, the answer is personal – we’re all different – but studies consistently show that getting out in nature and regular bouts of meditation work to reduce our anxiety.

Below, we’ve compiled ten easy-to-follow steps that can help melt that middle away. From introducing more protein and soluble fibre into your diet, to adding resistance training to your workouts, it shouldn’t be long before you’re saying bye bye beer belly, hello fab abs! 

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.

Walnuts, flaxseeds, or chia seeds: These nuts and seeds are loaded with belly-fighting omega-3 fatty acids. Their rich fiber and protein content also help to keep you full. Just remember that they’re rich in calories, so one to two servings a day is really all you need.

8. Ab-stabilizing, Ab-strengthening, and Challenging Cardio – Have you ever seen a person who had an extremely hard gut? This is most likely because their workouts consist of ab-strengthening exercises without ab-stabilizing exercises. You want to incorporate both as well as challenging cardio. Example: Stabilizing ab exercise – Plank , Strengthening ab exercise – Crunches , If walking is easy for you and you have no struggles while doing it? Move up to jogging or walking fast in intervals.

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?

There’s a good amount of evidence to suggestion that protein is key to losing tummy fat. Firstly, it releases the hormone PYY, which helps to send a message to your brain that you’re full. A dollop of protein in a meal should help you avoid overeating.

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 am currently roughly at a 10-11% bodyfat and eating around 2000 calories and having 3-4 strength trainings – no cardio. I would like to go down to 6-7% bodyfat. I am planning to reduce slightly my calories and implement additional gym activities to accelerate the fat loss…. 2 questions..

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.

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Hey Mike, great article and clears a lot of things up for me. I am currently no where near you guy’s level of fitness, but working hard to over come that. I am 6’2″ and 313 lbs always been built thick and working to get myself back into good physical condition. Your tips will help me improve. Thanks man, BTW I started 1 month ago and down from 339lbs.

You can restore your sodium-potassium equilibrium by increasing your potassium intake to an optimum 4,700 mg per day. To do this, you need to eat about 4½ cups of produce daily, including the especially rich sources that are mentioned below. As you rebalance your system, you’ll flush out the extra sodium along with the water. Presto: less puffiness. Watch out, though. Food is a safe source of potassium, but supplements are not. They can cause potassium to build up in your body and potentially lead to abnormal heart rhythms and even heart attack, especially in people with kidney or heart problems, says Leslie Bonci, RD, MPH, chief nutrition officer at Come Ready Nutrition.

Thanks so much! Implementing the few things i have at the right time and dose is just genius! I knew it was important! Anyway, do you have advice for late night weight lifting besides obviously in a fasting state? Also, what about Jacuzzis? Ty!

You know that protein’s essential for a slimmer you. 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, M.D., director of the obesity clinic at Cornell University. Insulin promotes fat storage—especially around your belly—and a diet high in protein may protect you against insulin resistance, says Aronne. In one study, obese women who followed a diet for eight weeks that was roughly 30 perecent protein, 40 percent carbs, and 30 percent fat lost significantly more fat—including visceral pudge—than women who stuck to a plan that was 16 percent protein, 55 percent carbs, and 26 percent fat.

Hello Mike, I love all the information in your articles. I’ve been on Intermittent Fasted training since Dec. I don’t have a problem not having enough energy to finish my workouts. But I’m having a problem shedding the belly fat. I came across this article and decided to give your plan a try. I ordered all the supplements you mentioned and received them two weeks ago. I’m adhering to your plan except I’m taking a lower dose of the caffeine because I never drink coffee or pop. Until I see how my system reacts. I do my workout and then cardio. Because it is just easier for me. Now here is my problem. Since going on these supplements the next day after my workout and every day since. I have very intense aches and pains in my muscles and joints. My workout routine and intensity has not changed. I’ve read that BCAAs help eliminate muscle soreness. Have you heard of anyone having this reaction? And, do you think it will go away after a few weeks when my system gets used to the change? Thanks for your help.

Stop treating your kitchen like an all-night diner and you’ll stop seeing those unwanted pounds piling onto your frame, too. The results of a study published in Cell Metabolism found that mice who only had access to food during an eight-hour period stayed slim over the course of the study, while those who ate the same number of calories over a 16-hour period gained significantly more weight, particularly around their middle. When you’re finished with dinner at night, shut the fridge and don’t look back until morning — your belly will thank you. When you do head back to the kitchen in the A.M., make sure the 40 Things Healthy Cooks Always Have in Their Kitchen are there waiting for you.

There are different types of HIIT but an easy one to begin with is to simply warm up for 3 minutes on an elliptical machine or by walking.  Then work out for 30 seconds so that at the end of the exercise you feel satisfied.  Reduce the speed to slow down to a moderate pace.  Do this 7 more times or for total 8 intervals. Start with one interval and as your body is ready to take more increase the intervals.  Studies show that HIIT to be the absolute premier cardio for weight loss and optimal health as compared to longer, traditional cardio.

3. Exercise Ball Crunch – For this exercise, an exercise ball is necessary. In this routine, the abdomen does more exerting but will still need the entire body to stabilize it throughout the routine. To do this exercise, lie on the ball with your lower back fully supported. Place hands behind the head. To lift the torso off the ball, contract the abs to pull the bottom of the rib cage towards the hips. Keep ball stable as you curl up, then lower back down to stretch the abs. Do 1 to 3 sets with 12 to 16 repetitions.

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