Don’t overdo it. Start with three cardio workouts a week, or alternate cardio with lighter exercises like walking for thirty minutes daily. Pushing yourself hard every day doesn’t allow your body enough time to recover and build up muscle, and could lead to injury.
Diet question: When I started cutting, I was obese (over 30% BF) with about 50 lbs of fat to lose before I get down to 10%. Are there any special instructions for length of the cut? If I am averaging 1lb. fat loss per week, then it may take me upwards of a year before I would be ready to bulk per your book. My energy balance is good, pretty good macros, and I’m still losing 0.5 lb – 2 lb fat per week, so I am not seeing any issues. I just wanted to know if there were any long term effects of going on a cut for that long? You mention reverse dieting after several weeks, but I assume that is only for people that are stagnant and/or much lower BF%. Thanks!
Success breeds success. Track progress accurately so you know where you are and stay motivated to keep working at losing your belly fat. Don’t just read this post and go back to what you were doing. Take action. Lose your belly fat.
I have 25% of fat and going gym at night after work. Do whey protein helps me to cut my belly fat or should i take fat burner?? If yes at what time cause i go to gym at night and go for work in the morning
Cut back on calories. The most important part of losing weight is not working out until you collapse — it’s your diet. If you burn 500 to 750 more calories than what you eat every day, you will lose 1–2 pounds every week (any more than that is considered unsafe weight loss). There are tons of little changes you can make to cut calories from your diet, from replacing high-calorie dressings with vinaigrette and asking for all dressings/sauces served on the side, eating at the table instead of in front of the tv, skipping cheese and other fatty additions to your salads and meals, using smaller plates, leave off the whipped cream on your coffee drink, and on and on.
I’m not disputing that genetics are important. Metabolisms can differ a bit, and body fat, lean mass, etc. are somewhat genetically determined as well. Plus, some people’s metabolisms are generally more adaptive.
However, keep in mind that grain-based fiber is less than optimal, and may in fact promote insulin and leptin resistance. Ideally, you should opt for both soluble and insoluble fiber from these foods:
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.
You have to prevent the body from getting used to workout routines that are fixed. Hence, you may need to switch occasionally. How about running? It is a good effective way of keeping your heart rate up, lose calories, and reduce belly fat.
Hello Mike! Concerning the example of your lunch meal consisting of chicken and salad with balsamic vinegar, if you add extra virgin olive oil or virgin coconut oil to the salad or cooked some vegetables with this would that influence the level of insulin levels when was time to do your cardio?
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Besides the healthy diet and exercises, these lifestyle changes can help you lot to reduce belly fat. Pick up a few good habits and get rid of the bad ones, and you will see that the fat will disappear faster than you think.
A sports or energy drink, fruit smoothie, or light beer — each serving contains about 100 calories. Yet these beverages don’t satisfy you the way 100 calories of food does, so they’re a waste. Other liquids may be high in sodium and carbohydrates, which trick your body into retaining water, puffing you out.
The 3-day split and cardio 3 days a week works. You could also do the 5-day split with 3 days of cardio. You’d just have a couple days where you’d do both weightlifting and cardio. The cardio could be done right after the weightlifting.
Correct shin splints. If you get painful shin splints (pain along the front of your shins when you run), you may be over-pronating (landing with most of your weight on the outer side of your foot). There are shoes designed specifically to help alleviate this.
Hey Mike, is it ok to do HIIT in a fasted state in the mornings? Other reading I have done suggests low intensity cardio burns more fat and is less stressful for the body. Also I find weight lifting fasted really affects my performance, ie can’t lift as much? Do you find this as well?