In terms of supplements, there are some that can help you reach your goals faster. That said, they aren’t necessary to lose weight and you can reach your goals with just diet and exercise. Check this out:
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.
Yes, add weight training. Resistance training raises your metabolism and build muscle which allows you to burn more calories. Don’t rely on cardio too much. Heavy compound movements such as the deadlift, squat, bench press, etc burn the most calories. Remember fat loss is a total body process, despite what you may heard about spot reducing body fat. That’s impossible.
There are many natural ways to reduce fat. Garlic, onion, ginger, cayenne pepper, cabbage, tomato, and spices like cinnamon and mustard are some of the fat reducing foods. Consuming a few cloves of raw garlic and a one-inch piece of ginger every morning is good for fat metabolism.
High-protein breakfasts, especially ones that include eggs, have been linked to weight loss, reducing belly fat in the process. Add eggs to salads, stir-frys and sautés, or pair them with 100% whole-grain toast and veggies for a hearty breakfast.
GREAT ARTICLE! My entire household has been dieting for weight loss. (Me-44, my wife-39, my mother in law, 67) I have restricted myself to 1000 calories a day, high protein, low carb, weight training and at least 40 minutes a day on the treadmill. I have lost 50 pounds. My wife and mother in law are both diabetic (My wife-diet controlled, my mother in law-insulin dependant) so they can’t do my diet. So I have some questions. What should our calorie restrictions be? How should we be working out? Supplements? Can they do a fasting workout? Any suggestions for their diet targeting weight loss? I’ve thrown a lot of questions at you so if you don’t have the time for all of this, I totally understand.
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:
Get your natural carbohydrates from low carbohydrate (non-starchy) leafy green vegetables, and have only a moderate amount of low carbohydrate fruit such as berries. Remember, that most fruit is high in (glucose/sugar/carbohydrate).
One good place to begin improving your food choices is to eliminate sugary drinks — and not just soda, but juices. Sugar increases belly fat and fiber reduces belly fat; thus when you’re juicing fruits, you’re removing the fiber, leaving pure sugar. So one quick fix, a very concrete fix, would be eliminating sugary drinks.
In one 5-year study, eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity, but it had no effect on the amount of fat under the skin (34).
There’s loads of advice out there regarding how to lose weight quickly, and often with the least possible effort involved. And while your primary reason for wanting to learn how to lose belly fat may be due to vanity, there are also loads of convincing health reasons for wanting to trim down your waistline as well.
I was at 113lbs but have been eating very clean and doing 45 minutes of fasted cardio 4 times a week for the past 3 weeks, along with weight training 4 times a week. My weight training is 3 sets of 10 going max on weight that will allow me to finish the set.
Personally I get my caffeine from my pre-workout PULSE, which contains a dehydrated and concentrated form of caffeine (caffeine anhydrous) shown to be more effective for improving performance than what is naturally found in beverages like coffee.
I’m a 53 year old man, 6-4, 225 lbs, martial arts instructor since 1989. I’m down from two-freakin’ seventy! Hooray but… my goal is 200. I know, 270 is unbelievable since I teach martial arts, right? Well, I try and DO the martial arts as much as I can, but most times, to serve my students right, I need to coach, not train. Since November 2016, I ride my bike with my kids about 4 days per week – around 13 mile round trip – and that includes about 5 or 6 30 second races with my 10 year old son. Don’t laugh… he beats me most times. It’s a great “super push” during the medium strain ride. Also do plenty of push ups etc… which brings me to my question:
You don’t have to go low-carb to ditch those extra pounds around your waist in a short period of time. In fact, opting for more whole grains might just get you there faster. Researchers at Tufts University have linked eating three or more daily servings of whole grains to as much as a 10 percent reduction in visceral body fat, the kind that ups your risk for chronic diseases, like diabetes, heart disease, and high blood pressure.
Research also shows that high-intensity interval training can help reduce excess fat around your middle. Besides working your core, try incorporating a day or two of more vigorous exercise into your weekly schedule. (You can start with these three beginner routines.) Keep in mind that even if you move around more at work, you can lower your total body fat percentage, according to another study.
I used a note pad which was dedicated solely to my weight loss. I started with writing down my initial weight and then writing my ideal weight and calculating the number of pounds standing between me and my future slim self.
Let’s face it: that marshmallowy middle you’re sporting didn’t get there overnight. Stressful days at the office, indulging in one-too-many cheat meals, or finding excuses to skip a day, week, or month’s worth of workouts are all making it easy to pack on the pounds and making it difficult to get them off.
Thanks a lot for the response Mike I’m a big fan of your work. I’m going to use those 3 things while training fasted for one month and see where it gets me. Ill make sure to lift heavy and add hiit as well. Thanks again.
So I understand that for shifting to the maintenance mode I would have to bump my daily calories to 100-150 and maintain it during 7-10 days and then re-adjust to another 100-150 daily increment throughout the subsequent week and so on until I reach my TDEE. Is this correct?
Hi , great article . I just have a few questions , I plan on going to the gym in the morning fasted 5 times a week once a day and on 3 of those days do hiit cardio , I plan on buying pulse and forge so do I take these products before my workout on all 5 days , and do I take them on my days off as well ? Also I plan on eating a lot of protein is there any other things I should incorporate in my diet ? I’m willing to be on a very strict diet but will that even help in this case ? Thanks !
The real monster is the fat in the abdominal cavity, also known as belly fat. Not only does it bring you health problems, but also it is one of the most difficult types of fat to get rid of. However, you can get rid of it injust a single night.
I need help. Flat out no shit. I’m in the process of losing weight and maintaining if not gaining muscle mass. I have one month to lose approximately 30 pounds. I’ve let myself go and now I have an event to attend as well as get the body of my life. What can I do.
While many people turn to artificial sweeteners in a misguided attempt to whittle their waistlines, those fake sugars are likely to have the opposite effect. According to researchers at Yale, artificial sweeteners are actually linked with an increased risk of abdominal obesity and weight gain, possibly because they can trigger cravings for the real stuff and spike insulin levels in a similar fashion to real sugar.
Understanding adult obesity. Weight-Control Information Network. http://www.niddk.nih.gov/health-information/health-topics/weight-control/understanding/Pages/understanding-adult-overweight-and-obesity.aspx. Accessed March 8, 2016.
What’s your take on using regular green tea as a supplement along with the proper diet and workout to help aid in losing belly fat? I see it with my husband that when he drinks mostly green tea, he definitely looks leaner in the waist almost immediately, actually.
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:
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.
I am 5’1 woman weighing in at a hefty 121 pounds, haha! I simply hate to count calories. I lift weights, do HIIT and eat a strict clean, no BS (bread, sugar) diet. Do I HAVE to count calories to be deficient? I tried calorie counting apps and they are daunting! Is there a simpler way to say ‘eat this for breakfast’ ‘eat this for lunch’? I can’t get into the %percentage% garble that goes on. But, I want a leaner, cut look! I am starting to see abdominal muscles and biceps popping out. But- a stall is happening on the horizon!
Hey Jeff, congrats on the progress so far! Bodyweight exercises are great. Sure, you wont make your best gains possible, but you will still make progress. Remember that progression is key, so you need to increase resistance over time, as you mentioned. I think this article will help you out: https://legionathletics.com/bodyweight-exercises/
This was an GREAT ARTICLE. .my hours are all over the place i dont get up till 12am be to work by 1:30pm get off at 10:30pm then try to workout at 11:15pm sleep by 12:30-1am then start it all over again how can I fit HIT workouts in
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.