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HMB is often sold as a muscle-building aid but the research purported to demonstrate these benefits is shaky at best, hindered most by design flaws. Thus, I’m not comfortable making any claims about muscle growth.

Hey Mike, what’s your take on undereating after a day of overeating? I’m usually pretty good with my diet but every so often I’ll go to some party or event or something and just won’t be able to stop eating haha. Since I’m clearly going over my deficit (as well as maintanence level) at that point, is it ok to subtract the “overage” amount of calories (or at least a portion of it if it was really a lot) from my intake the next day to offset the overeating as much as possible?

Start on your back, bend your knees up with shins parallel to the floor and extend your arms to the ceiling. Straighten your left leg and extend your right arm back to about 6 inches off of the floor, and then come back to the original position. Then, repeat the exercise on the opposite side. Just be sure to keep your abs engaged throughout this move to really work your muscles!

Stores of visceral fat, or belly fat that sit around the internal organs can increase a woman’s risk of diabetes and heart disease. Luckily, visceral fat is metabolically active and can be reduced quickly with a dedicated combination of diet, exercise and stress relief. You can lose belly fat fast by regulating stress hormones and boosting your metabolism.

That’s awesome you’re making good progress and watching your protein intake. Good job! Ideally, you should get on weight training now, but you can definitely still make progress with HIIT until you have gym access.

I have just purchased my Forge, Pheonix & Pulse…..been using Pulse…..trying to lose weight at 55…..always been thin but now am thicker…..around middle 🙁 I have my calories and macros set and am ready….this has been so hard trying to find my motivation since I have never had a weight problem until I hit my 50’s….. Will this be enough to get rid of this stubborn belly fat?? I really am working hard to get back where I used to be …..Sherri

Uniquely, you can follow your bodyweight overtime so you can make adjustments after this week. However, given that your focus is one losing body fat in one week; use this calculator to find your baseline current caloric intake you need to maintain your weight.

The best workouts for losing belly fat tend to be the same kind that help develop and support a healthy, strong body; ditch the shortcuts and overly focused workouts and look at the whole picture – it’s better for “results” and it’s better for your wellbeing. Don’t waste your time with hundreds of reps of core exercises. Core strength is important, but crunches and/or core exercises are among the slowest possible ways to burn belly fat, lose weight, or tone. 

Lie on your back on a stability ball with your feet hip-distance apart on the floor and knees bent to 90 degrees. Place your right hand behind your head and your left fingertips on the floor for balance. Brace your core and lift your left foot off the floor. Extend your left leg, foot flexed.

Get enough sleep each night. Studies have shown that getting less than five hours of sleep each night or more than nine hours of sleep can result in an increase in weight gain.[37] Some studies further show that not getting enough sleep increases the body’s cravings for high-calorie foods, and led to an overall increase in caloric intake.[38]

– Little gains beyond newbie phase so recently trialed a very bad dirty bulk experiment Nov 2014-Feb 2015, where I ate everything and balloned from 160 to 187 in about 3 months and hit 22%BF 🙁 (felt like crap, pretty frustrated, realized I was doing it very wrong)

As you get older, your body changes how it gains and loses weight. Both men and women experience a declining metabolic rate, or the number of calories the body needs to function normally. On top of that, women have to deal with menopause. “If women gain weight after menopause, it’s more likely to be in their bellies,” says Michael Jensen, MD, professor of medicine in the Mayo Clinic’s endocrinology division. In menopause, production of the hormones estrogen and progesterone slows down. Meanwhile, testosterone levels also start to drop, but at a slower rate. This shift in hormones causes women to hold onto weight in their bellies. The good news: you can fight this process. Read on.

Cheers Mike. I’ve found some products that are still getting through despite containing some yohimbine (see below) or is it because of the type? May have to order a supply of Forge before it get blocked…

I want to prioritise fat loss and hold onto muscle. And to try and do both activities fasted. Problem is I have quite a small window to fit everything in due to my long and late working hours. Often 6M-2AM.

However, there’s also the risk of burning through muscle instead of stored glucose, which is the last thing you want to happen when you’re committing to regular strength-building workouts. Everyone is different at the end of the day, but research suggests working out on an empty stomach might work for short distances, but not as well before longer or tougher workouts.

3. V-Sit Ups are one of my favourite exercises for my abs because it is quite challenging. The V sit-ups work on the upper and lower abs regions and you also have to focus on your balance to keep the abs engaged at the same time. It’s a great strength builder for your core.

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.

You’ll find lean, satiating protein in every single bite you take on Zero Belly Diet. The muscle-building macronutrient is fundamental to the plan, and eggs happen to be one of the easiest and most versatile delivery systems in the universe. Not only that, they’re also the number-one dietary source of a nutrient called choline. Choline, which is found also in lean meats, seafood, and collard greens, attacks the gene mechanism that triggers your body to store fat around your liver. (That’s why eggs are one of the best foods for weight loss.) One Zero Belly Diet recipe—a breakfast hash with sweet potatoes and fresh farm eggs—became test panelist Morgan Minor’s go-to breakfast, and after just three weeks on the program, the female firefighter lost 11 pounds and 4 inches from her waist! The more eggs you eat, the less egg-shaped you get.

As you probably know, the supplement industry is notorious for its lies and shenanigans. The truth is the majority of the supplements you see in the magazines and on the shelves aren’t going to help you reach your goals faster.

Great read and I’m looking to give this a go. I’ve been putting on muscle over last couple years and been complimented on it but that little roll of belly fat refuses to disappear so hope this new routine does the trick!

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..

Do you even lift, bro? If you’re serious about getting rid of that belly fat fast, resistance training might just be the key. A study from the Harvard School of Public Health found that adding weight training to adult male test subjects’ workouts significantly reduced their risk of abdominal obesity over a multi-year study period, although doing the same amount of cardio had no such effect. Research from the University of Maryland even found that just 16 weeks of weight training boosted study participants’ metabolic rates by a whopping 7.7 percent, making it easier to ditch those extra inches around your middle.

Drink alcohol 10% of the time. Example Friday & Saturday night. Normal alcohol consumption, not the get drunk. Rest of the time: water, water with squeezed lemon, green tea, etc. Either that or forget about losing your belly fat.

Stay away from food with low– nutritional content. You can decide on breakfast with whole wheat grains bread and omelet with the white of a few eggs. Continue drinking 10-12 decanter or glass of water and choose healthy snacks enjoy soy crisps, berries with yoghurt drop etc.

Some people just don’t do so well with fasted workouts, and feel a lot better when they eat beforehand. I would just focus on getting some carbs and protein in (at least 30g of each) before the workout and see how that goes. Check out this article – https://legionathletics.com/pre-workout-nutrition/

When you go out to eat, avoid fattening freebies like bread and chips at all costs. If you’re ravenous when you arrive, ask your server for a side salad, or a vegetable-based appetizer or side dish. Grilled asparagus, sautéed spinach, marinated mushrooms and hummus with crudite are all examples of smart picks.

Belly fat does tend to be a stubborn area to lose fat and an easy place to put on fat, but as long as you continue getting losing fat and getting leaner using proper training and dieting, you WILL eventually lose the belly fat. And it won’t take too much training either. At the max, I recommend 4-5 hours a week of weightlifting and 2-2.5 hours of cardio. That’s the most I do, and I get down to 6% BF.

Instead, pair a balanced diet with exercise for slower weight loss. Keep your metabolism revving with a moderate calorie restriction, which is above 1,200 calories for women and above 1,800 calories for men. You’ll feel more satisfied and energetic and get better results in the long run for a beach-ready bod.

Glucose burning is predominant as we live in a world of refined carbohydrates and sugars. But that’s not the natural way the body should run. When you eat meats (or protein from vegetables) and saturated fats you’re eating what the body is designed to eat. Quite simply you reboot your body to go back to being a fat burning machine.

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Have adequate water to flush away those toxins. This will give you dual benefits of a glowing skin and a flat tummy. Drinking water does not only mean having gallons of water in a day, but also drinking healthy drinks like green teas with anti-oxidants and fresh vegetable and fruit juice.

Direct Relief is a humanitarian nonprofit with a mission to improve the health and lives of people affected by poverty and emergencies. Recognized by Charity Navigator and Forbes for its efficiency, Direct Relief equips health professionals in the U.S. and throughout the world with essential medical resources to effectively treat and care for patients – without regard to politics, religion, or ability to pay.

Is HIIT really good for people who want to preserve their muscle while losing fat? The linked studies showed better fat loss in overweight people but nothing about muscular test subjects. Also, the link that states that HIIT increases GH and that GH preserves muscles had very dubious conclusions.

It’s the best fruit for weight loss. That means Pink Lady over Granny Smith, watermelon over honeydew, red grapes over green ones. The higher levels of nutrients called flavonoids—particularly anthocyanins, compounds that give red fruits their color—calm the action of fat-storage genes. In fact, red-bellied stone fruits like plums boast phenolic compounds that have been shown to modulate the expression of fat genes.

Citicoline. CDP-choline (also known as citicoline) is a chemical that occurs naturally in the brain that increases levels of another chemical called phosphatidylcholine, which is vital for brain function.

My problem is not weight loss but its the fat loss. Ive lost around 3 kgs in 9 weeks which is not bad i guess , but i feel that i havent lost a decent amount of fat around the love handles . Ive lost some muscle as well even though i take good amount of protein and also 10gms of BCAAs before faster workouts. Dont know where am i going wrong or maybe i should just wait ?

Too often people get to a point where either consciously or unconsciously they decide “this way of eating is good enough and I am comfortable here”. Sorry, but your level of comfort has nothing to do with it. If you want change, you have to make change and that change may be much more drastic than you have ever considered. It’s not fair, but it is the way it is.

Can’t imagine giving up your favorite chips and cookies in the name of weight loss? You don’t have to. Just pre-portion your snacks into small baggies to ensure you stick to just one serving size. It’s the easiest way to eat your [insert favorite snack here] and have it, too!

This means it’s also more effective than branched-chain amino acid (BCAA) supplements because they rely on leucine for their anti-catabolic effects (isoleucine and valine are very weak in this regard).

Belly fat is stored when the combination of excess calories meets the hormonal influence of cortisol and insulin. This is important to understand because those losing weight who take a purely caloric approach may find that the fat around their belly seems to burn off at a much slower rate or lag behind all together. This is because belly fat is as much a hormonal phenomenon as it is a caloric one.

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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:

According to one study, volunteers who consumed a small amount of vinegar with a high-carb meal ate less food for the rest of the day, leading to a daily reduction of 200 to 275 calories – when added up, this can result in a 1.5-pound weight loss.5

However, if you think you’ll be successful “spot treating” your belly fat with crunches, think again, says Julie Buckley, a UK-based personal trainer and author of Ignite: 4 Weeks to a Leaner, Faster, and Hotter Body. “There are a few key exercises you can incorporate into your workout routine that are effective at burning fat from the belly and the rest of your body,” she says. Here, Buckley and other personal trainers share their favorite belly fat-blasting workouts that’ll help you whittle your middle—fast. (You can also fire up your metabolism and flatten your belly with the simple plan in Prevention’s new Walk Your Way to Better Health!)    

With age comes more responsibilities and often more stress, which directly affects the belly by inflaming fat cells and causing weight gain. Studies have also shown a link between a moderate amount of alcohol consumption and less belly fat. Reduce stress where you can and also drink one glass (6 oz) of red wine a day. It’ll help you relax and also provides antioxidant-rich resveratol, known to reduce inflammation.

losing belly fat in a week, eating healthy to lose weight, rapid weight loss diets – Gaining a flat belly can be a real struggle. Often, the difficulty is because of the belief we put in misconceptions. Here’s how to get a flat belly.

This targets the corset and six-pack. Lie faceup with knees bent to 90 degrees, hands behind head, and abs contracted. Keeping knees stacked over hips, lift shoulders and crunch up; inhale and hold for 3-5 seconds.

You know cardio is critical to tummy toning, but weightlifting is just as clutch since it helps up your body’s lean muscle mass. The more muscle you have, the more efficiently your body processes calories and burns body fat. So not only will you get a sculpted middle, you’ll also make it so you can eat more without packing on any extra poundage.

“If weight loss is the goal, I recommend learning how to properly deadlift,” says personal trainer and Co-Founder, Excelerate Wellness Victoria Viola. Andre Crews, a trainer at Crossfit Union Square, New York City agrees: “Deadlifts are a gym session must because they essentially work everything south of your neck: Traps, lats, pecs, abs, glutes, quads—the list goes on. It’s the most fundamental movement in the history of man. By building a solid foundation of lean muscle mass, your body will burn more fat while at rest, explains Crews,

The third standing Ab exercises are called side knee lift crunches. It is very easy to do this exercise and this exercise can be done anywhere. This targets the mid section and will help you in toning and building the strength of this region. Watch the video for detailed instructions.

Simple. This process is accelerated by sugar and refined carbohydrates. If you eat high fat low carb then this process is slowed down. There is no big spike or ‘‘sugar-high’ basically less fat gets stored and the potential for fat to be burned is heightened.

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Theanine. Theanine is an amino acid found primarily in tea that  reduces the effects of mental and physical stress, increases the production of nitric oxide, which improves blood flow, and improves alertness, focus, attention, memory, mental task performance, and mood.

Research indicates a connection between high levels of belly fat and premature death – no matter what the person’s overall weight might be. This means even if your Body Mass Index (BMI) is within normal levels, you might still be carrying a dangerous amount of belly fat.

This is what you call the rolling plank exercise. Lie down on the mat or floor sideways. Support your body on right elbow and right leg. The elbow should then be perpendicular to your shoulder and your left leg should be above your right leg, making sure they are together. Keep the knees straight. The hips should also not be touching the ground. Hold this posture for about 30 seconds. Once you are comfortable, you can hold this position for about one to two minutes.

Don’t skip meals- When you starve your body, it gets into survival mode and starts storing foods in the form of fat. So, have your breakfast, lunch and dinner daily. Keep your meals small and snack on healthy foods in between these main meals.

Hey Mike, what’s your take on undereating after a day of overeating? I’m usually pretty good with my diet but every so often I’ll go to some party or event or something and just won’t be able to stop eating haha. Since I’m clearly going over my deficit (as well as maintanence level) at that point, is it ok to subtract the “overage” amount of calories (or at least a portion of it if it was really a lot) from my intake the next day to offset the overeating as much as possible?

As in, make sure you’re eating a lot of it. In a 2011 trial, subjects who increased their soluble fiber intake by 10 grams a day (the equivalent of two small apples, one cup of green peas, and one half cup of pinto beans) reduced visceral fat by 3.7% after five years.

The baby bouncer: This move is similar to the baby glider, but instead of forward lunges, do side lunges — stepping to the side instead of to the front — and do a squat. Reach back with your behind as if you’re sitting in a chair, keeping your knees over your ankles. Repeat 8-10 times to each side.

Crunches can also cause lower back pain, slouching shoulders & forward head posture. The Reverse Crunch doesn’t cause these problems, but again: spot reduction is a myth. To lose your belly fat, you need more. Keep reading.

Eat low-glycemic-index foods. Foods that are low on the glycemic index (GI) are digested and absorbed more slowly than high-index foods, and when coupled with increased physical activity a low-GI diet has been shown to be effective in losing weight.[11] Foods that are low on the glycemic index include:

Français: perdre votre graisse abdominale, Deutsch: Bauchfett weg bekommen, Português: Perder Barriga, Español: bajar la panza, Nederlands: Vet op je buik kwijtraken, Italiano: Eliminare il Grasso dalla Pancia, 中文: 减掉肚子上的赘肉, Русский: избавиться от жира на животе, Bahasa Indonesia: Menghilangkan Lemak di Perut, Čeština: Jak zhubnout na břiše, 日本語: お腹まわりの脂肪を取る, العربية: فقدان دهون البطن, हिन्दी: पेट की चर्बी घटायें, ไทย: ลดไขมันหน้าท้อง, 한국어: 뱃살 빼는 방법, Tiếng Việt: Giảm Mỡ bụng

Mike, thanks for the tips…I’ve lost a considerable amount of weight over the past 8 weeks. My fat loss has been dispersed fairly well over my body since the beginning, but now I am plateauing on belly fat loss. Throughout the process I’ve used (and been happy with) Garcinia and Forskolin as supplements. Do you have any opinion on the use of these products? I am going to try your products to see if I can break through my plateau.

Why is this? Because of the fat! If a heavy woman does hundreds of crunches a day, she may develop strong abs, and they might tighten up a bit, but they’ll still be hidden by fat, and she won’t look any thinner.

While this approach to losing belly fat is not a good fit for everyone (such as some athletes, those who are underweight, or women who experience hormonal alterations easily), it has been shown to help many struggling with being overweight to drop pounds while not feeling hungry or deprived. (11)

Fitness should be your first priority because if your are healthy, only then will you be able to perform a variety of activities with the same energy level. What is the secret to a flat stomach? There is no secret; it is sheer hard word and a strict control on your diet which will give you the desired results. Choose exercises that target the core muscles and tighten your abs by giving you a smaller tummy.

Why It Beats Bloat: Once air from any source reaches your digestive system, you experience it as gas and a distended belly. Eating or drinking quickly, sipping through a straw, sucking on hard candy, and chewing gum can make you swallow air.

This situation is all too common for my clients and patients, and fortunately, I am going to bring you my secrets. The best part is not that you will look great, but rather that you will lay down the foundation for you to achieve long-term and consistent weight loss so you look great all year around.

However, drinking a little bit of dry red wine can help with burning tummy fat, it has many benefits for the digestive and vascular system. It contains resveratrol that lowers the fat cell development around the waist and makes the metabolism faster. Drink a small glass of wine 3-4 times a week.

Be realistic. Some women are able to return to pre-baby weight and shape, but many women find their bodies different after childbirth. You may find that you have wider hips, a softer belly, and a larger waistline.[22]

Plant-based oils like extra-virgin olive oil create that “full” feeling and help you slim down overall. Skip battered foods deep-fried in oil, though! Fried snacks are associated with weight gain, so you’re better off enjoying them only once in awhile. 

It’s true that your immune system won’t be quite as resilient when you’re in a calorie deficit. However, you can mitigate the damage by making sure the vast majority of your calories are coming from nutrient-dense foods, taking a multivitamin, reducing stress where possible, etc. If you ALWAYS get sick when you cut, you might be lowering calories too much, exercising too much, or not sleeping enough. Check this out:

Yeah you’ll want to account for the yohimbine in VPX MD. That said, I’m not sure they use the Hcl molecule? If it’s the bark extract, it’s going to be a lot (several hundred mg) but we don’t know how much of the yohimbine molecule is actually in the yohimbe bark extract…

Matcha Green Tea: When it comes to boosting your metabolism and helping with weight loss, science shows that few things are more beneficial than matcha green tea. In one study, drinking the tea for 12 weeks reduced body fat. (12)

Hey Michael. Bought both your books and read all your blogs. I also bought Pulse, forge and phoenix. I had a question though. You say in this article that you take all 3 before a fasted workout. Is this the way you recommend taking them? I thought phoenix was to be taken with food and forge was to be taken before fasted training. Any clarification would be appreciated.

Add resistance training. A 2006 study published in the International Journal of Sport Nutrition and Exercise Metabolism suggests that combining cardiovascular (aerobic) exercise with resistance training is more effective than cardiovascular training alone in getting rid of abdominal fat.[11] You can do resistance training with free weights, exercise machines or resistance bands and it may also be useful to train from unstable positions due to increased muscle activity.

As said before, measuring your waist with the tape is the easiest way to check belly fat. Measure your torso at the level of your navel. As per the official guidelines, measure your abdomen from just above the hip bone or the iliac crest, just where it intersects the line dropping down from the middle of the right armpit. Breathe normally while taking the measurement, and don’t hold the measuring tape too tight against the skin. Those with a waist size more than 33 inches are at risk of developing chronic heart disease.

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If you are serious about your desire to lose belly fat, you need to stop indulging in junk food. That includes any type of fast-foods or convenience foods you buy. These foods are high in calories, saturated fats, trans fats, refined carbohydrates, salt and sugar and low on vitamins and minerals. They do not help you lose belly fat, but impede your efforts. It is incredibly difficult to reduce your calorie intake and eat high-calorie foods. Why? Because these foods are high in calories, but they are not as filling as they should be considering their high calorie content. Therefore, after eating junk food, you are hungry faster and end up overeating.

Hey I’m jack , going to be 18 this year . i currently weight at 115 kg . and i am really motivate right now to finally lose all those belly fats and my man tits . but i have a question, which suppliments is best for me and should i just straight doing cardio till my weight is 80+ then i start hitting the gym or i should balance my cardio and gym right now ?

– Proteins are harder to digest and take longer to metabolize and use. This means that you lose energy as you burn them. They make you feel fuller quicker and leave you satiated for longer. This is also one of the 3 secrets for losing 88 pounds in 1 year.

Body Mass Index is the ratio of your weight in kilograms (kg) divided by the square of your height in meters (m). If your BMI is between 24.9 and 30, then you are overweight. And if your BMI ratio is more than 30, then you are obese. If you fall under any of these categories, you need to reduce your belly fat to stay free from health challenges.

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?

Hey Angela! Walking is actually really beneficial, and there’s nothing wrong with incorporating it into your routine. Adding in some HIIT to help move the needle is a great idea. Check these articles out:

The omega-3 fatty acids found in fish, such as salmon, play an essential role in preventing depression. A tasty crust of pistachios adds not only a flavourful crunch but also a boost of vitamin B6 – a key player in emotional health and quality sleep. 

Yes, you read that right. Simply walking can go a long way toward helping you shed belly fat, says Sahmura Gonzalez, a master trainer at Crunch in New York City. “It seems so simple, but 45-60 min of brisk walking every day can do wonders for your metabolism,” says Gonzalez. “Plus, it ensures that you don’t over-train, which can lead to an over-production of cortisol—a stress hormone that’s been shown to contribute to belly fat.” (Find your perfect pair of walking shoes with this guide.) In fact, if your walking workout helps you unwind after a stressful day or work through emotions that might otherwise rile you up and stress you out, there’s a chance it’ll help you lower cortisol levels, which in turn can keep belly fat in check, says Gonzalez. And brisk walking is an effective way to drop pounds—including the belly fat that’s hiding your abdominal muscles. “One hour of rapid walking a day can lead to 1 pound of fat loss a week,” says Gonzalez. “That is significant!” (Here’s what happened when one writer made herself go for an hour-long walk every single day for a month.)

Did a pretty good job explaining here. Well done. I’ve done a whole document experiment myself (5 weeks, everything was logged) and published a book here: http://movementfirst.co.uk/lose-weight-fast/ It’s quite deep with science but should be really intreseting to see if other people can match the results.

People that say ‘it’s hard to follow’ have NEVER been in ketosis as once you are in it you have no cravings for sugary or carbohydrate high food. It’s the diet where you lose the most and keep it off longer.

Although there are a few studies that have suggested green tea helps boost weight loss, there is also evidence (in a study published in The Journal of Nutrition) that green tea targets belly fat and can make it the first area targeted during weight loss. In other words, it makes losing belly fat easier. The precise mechanisms by which green tea works is still poorly understood. However, scientists do believe that green tea increases the rate at which fat is broken down by the body. Green tea is also thought to help improve insulin sensitivity (i.e. better blood sugar regulation), which helps reduce cravings for refined carbohydrates and sugar and decrease the risk of diabetes.

My personal favorite to bring with me is a low calorie protein bar for a snack. I eat it very slowly and with a large glass of water. I take my time between bites to savor the chocolate and as I sip water between each bite I feel fuller.

If you’ve ever felt gassy, crampy, or bloated after dairy, you may be one of 30 to 50 million Americans with lactose intolerance. This occurs in people whose bodies lacks the ability to break down and digest the sugar in milk, resulting in digestive issues like gas, bloating, cramping, and diarrhea. Try lower-lactose foods (such as hard cheese or yogurt) or lactose-free dairy products (such as rice milk and almond milk), or take a lactase enzyme to help break down lactose. Dr. Wolf recommends soy milk as a dairy alternative but warns that some people experience gas and bloating from soybeans as well.

So if my tdee is 1869 I would have to cut 750 calories which is a 24% caloric deficit and that would take me to about 1,100 to be in a caloric deficit. Second question what if I wouldn’t want to do weightlifting but kept high in protein and increased the HIIT cardio workout. Would that still help with weightloss?

Add intervals simply after you warm up; speed up your chosen mode of cardio for a minute or two and then slow down to an easy pace for a minute or two. Alternate for 20 to 30 minutes and cool down. Intervals are intense, but time efficient, so a busy woman can slide them easily into her schedule.

Hey Shelbi, happy to hear you’re enjoying the content so much! Having lunch around noon is ok, if you need it to tide you over during the afternoon. Otherwise, it sounds great! I recommend at least a 3-day weight training split, though.

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Last but not least, exercise correctly! For results, make sure you include high-intensity interval exercises, along with strength training and core-strengthening exercises. If you’ve lost track of how many hours you’ve spent plodding on the treadmill and squeezing out sit ups without success, implementing these changes may be the answer you’ve been looking for.

The short circuits in Zero Belly Diet offer a variety exercises that blast your core without relying on traditional sit-ups—easy enough to squeeze in before dinner in the comfort of your living room. Within six weeks of incorporating the mini circuits, test panelist Krista Powell lost 25 pounds—and she was finally able to dress in a way that reflected her true sense of style: “I’d avoided wearing high heels because the extra weight made my knees hurt so bad. I can actually wear my heels with confidence and without pain!”

Do not try to lose weight too rapidly. Crash diets and diet pills that promise weight loss are usually bad for you and actually don’t help keep the weight off in the long run. Resist the urge to take the “easy” way out and instead stick with a healthier lifestyle. This way you lose the weight and improve your health, helping you keep the weight off in a way that won’t harm you in the long run.

A major reason diets fail is people just aren’t able to stick to them long enough. Wishes turn into cravings and ultimately binges, which can undo days or even weeks of hard work if it really gets out of hand.

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.

Hi Mike! You’ve said before that you can lose fat without cardio (albeit more slowly), although you will need cardio to get single digit lean. I was just curious why that is? Wouldn’t you theoretically keep losing fat if you maintain a deficit and are diligent with your weight training? Is the reason because eventually your metabolism would slow down too much? And cardio helps prevent that?

Getting rid of your belly bulge is important for more than just vanity’s sake. Excess abdominal fat—particularly visceral fat, the kind that surrounds your organs and puffs your stomach into a “beer gut”—is a predictor of heart disease, type 2 diabetes, insulin resistance, and some cancers. If diet and exercise haven’t done much to reduce your pooch, then your hormones, your age, and other genetic factors may be the reason why. Read on for 11 possible reasons why your belly fat won’t budge.

A strong core also helps with balance and stability, improves your posture, and can help eliminate back pain that may be due to carrying extra weight. (13) Some of the best core exercises include V-ups, planks of all kinds, flutter kicks or scissor kicks, burpees, Russian twists and reverse crunches.

No, you would not be fasted in that case. Fasted training is when your insulin levels are at baseline, and that meal will raise your insulin, despite the lack of carbs. Being in a fasted state usually translates to about 5 or 6 hours since your last meal.

Low-fat diet: This is not a low-fat diet, but the type of fat is heart-healthy. You eat monounsaturated fats at every meal, and you need to watch your portion sizes so you don’t get too many calories.

Hello, Losing the belly fats is the ideal way to prevent the abnormal loss of HGH. If you don’t have a chance to exercise and if you think you are running out time, these alternatives will work best for you. The fat on your waist may be putting your health at risk. If not detected, it will lead to health complications such as stroke, diabetes and heart disease. The prevalent way to reduce belly fat is by exercising but if you can’t afford to invest time, you can have these alternatives instead.

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.

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.

60 seconds: That’s all the time it takes to blend up a Zero Belly Smoothie—a unique mix of super nutrients that will flatten your gut, boost your metabolism, heal your digestive system, and turn off your fat genes for good. Buy Zero Belly Smoothies today!

However, most all nutrient trackers today rely on users to input new food data that is not validated and then shared with everyone. In this scenario, errors easily (and often) slip in, leading to inaccuracy.

I basically eat veggies, a small amount of fruits, beans, rice, sweet potatoes, oats, tofu, etc. I also don’t eat any refined or processed sugar or other foods. If i do have a little sweeter I’ll have a tspI try to not have to much soy as well. I only eat healthy fats, almond butter, avocado, and try to keep those and oils (only olive oil and coconut oil) to a minimum. I also try to not each to much, and not stuff myself and I don’t really snack between meals, if I do I’ll have a piece of fruit or veggies.

Repeat after us: It’s time to start eating clean. She recommends a combination of veggies, fruit, whole grains, nuts, seeds, beans, low-fat dairy and lean protein like poultry, eggs and fish for a dose of omega-3 fatty acids. And  nix the added sugar while you’re at it. “Studies show that when you have a diet rich in whole grains — and calorie-controlled — that you can trim the belly fat,” she says. But remember to watch your portions, too. “A lot of people eat very healthy and don’t eat junk, but their portions are too large.”

One of the most effective and efficient ways to lose unwanted belly fat, or simply extra weight distributed all over, is burst training or HIIT workouts. High-intensity interval training–style has been shown to be an excellent way to burn fat in a short period of time and help improve the physical performance of athletes of all kinds. (8)

2. Burpees are tough compared to side plank but it is also a great way to lose belly fat. For this you have to first stand and then with a quick movement contract your abs and go into a side plank position with your bottom tucked in. Do the push-up and jump back to the standing position. Do 30 repetitions and add 10 more as you progress.

For some populations, trouble affording healthy food. It’s been found that individuals from disadvantaged communities seem to have greater risks for obesity than more affluent individuals of the same age.

My only concern is that this new schedule will lose some of the muscle I’ve worked so hard for – I’m not currently taking any shakes / supplements while cutting. During the bulk phase I was taking whey protein shakes morning and post workout. My macros are good for a cut without supplements.

Try a diet in which you consume 2200 calories (men) or 2000 calories (women) per day. This should cause a deficit sufficient for you to lose one or two pounds per week, depending on your activity level. Some women may require lower daily calorie intake, such as 1800 or 1500 a day. Start by limiting yourself to a 2000 calorie limit per day, and lower the limit if you do not see progress.

Fantastic article! I was just wondering if you had any alternatives to the caffeine intake (including the green tea extract). I rarely drink coffee and I don’t ingest it for personal reasons. Thanks! 🙂

All participants exercised on their regular schedule and followed a high-protein diet. One group of the athletes maintained a ~12% calorie deficit, eating about 300 calories less than they burned each day, and another group maintained a ~24% deficit, eating about 750 fewer calories than they burned.

I haven’t tested in a couple months though so maybe due for another testing just to be sure. Thanks for the tip, I might try that with the carbs. Here are pictures I took just this morning. My place can be a bit dark and not sure if lighting is enough so I’m attaching another (the one in the camo pants) taken a couple of weeks at my gym that has better lighting I think.

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Instead of investing in an ab-specific machine, which may be no more effective than the traditional crunch, according to 2014 research published by the American Council on Exercise, spend your dollars on a health club membership or a home gym.

Does drinking really give you a beer belly? In a 2003 study, adults who drank four or more alcoholic beverages at a time on an infrequent basis were more likely to develop a gut than those who had a single drink daily. And imbibing hard liquor, as opposed to wine and beer, put them at greater risk. The study’s authors concluded that regular moderate drinking may protect against belly fat by improving insulin sensitivity.

Keeping your legs grounded, bend your body to the right as much as possible till you feel a strain on your left waist. As you do so, ensure your right hand is on the right hip, and the left hand is raised upwards. Stay in the position for 15 seconds.

How to do it: Set your forearms on the floor with elbows directly under your shoulders and legs fully extended behind you, with your knees locked out. The trick to this exercise is to be as parallel to the ground as possible, so try not let your hips drop or your head push toward the ground. The more aligned you are, the more effective it is. Draw your navel in, squeeze your butt and try to pull your elbows toward your feet (this will engage your lats). If you are doing this exercise properly, you will probably only be able to hold it for 20 seconds. That’s OK—put your knees back down on the ground with your forearms in place, rest for a few seconds and have at another rep.

People with chronically high levels of the stress hormone cortisol tend to carry excess visceral fat. Foods that are high on the glycemic index (GI), which uses a ranking system of 0 to 100, cause more rapid spikes in your blood sugar, in turn triggering the release of cortisol when glucose levels crash. The constant up and down of your blood sugar levels can also lead to insulin resistance — the first step on the road to type 2 diabetes. To help keep cortisol levels stable, choose low-GI foods (with a rating of 55 or less) like beans, lentils, and chickpeas, instead of high-GI options like white rice and potatoes. To find the GI rating of your foods, use the University of Sydney’s database at glycemicindex.com.

7. Eat More Protein. Protein has a higher thermic effect than other foods: your body burns more energy processing proteins than it does processing carbs and fat. That’s why high protein diets work great at burning your belly fat.

Mike- thanks for all the great info. Elsewhere, I have read that keeping the belly region warn during cardio should improve blood flow to the stubborn fat areas, hence increasing the ability of those fat cells to release fat. Your thoughts? Use of belt, capriscan or other topical cream? Thx

The omega-3 fatty acids found in fish, such as salmon, play an essential role in preventing depression. A tasty crust of pistachios adds not only a flavourful crunch but also a boost of vitamin B6 – a key player in emotional health and quality sleep. 

That said, in my experience although legs are the largest muscle group, it takes quite a bit of time to really start seeing separation. They just get big and bloofy first and then, over the course of a couple of years, they really start taking shape. Kinda like chest.

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.

Put aside the butter and olive oil: coconut oil should be your new go-to medium for frying and basting. The reason is that it can withstand much higher heats, so it’s less carcinogenic than other oils. Studies show that the medium-chain fats in coconut oil boost metabolism and decrease the amount of fat you store in response to high calorie intake.

Avoid low-calorie or low-carb products containing sugar alcohols, which go by the names xylitol or maltitol and cause gas, bloating, and worst—diarrhea. And don’t reach for a stick of gum when you’re trying to quell that sugar craving. Instead, satisfy your sweet tooth by using a little maple syrup on your morning oatmeal or yogurt snack.

Research suggests that the consumption of high amounts of refined grains, basically refined carbohydrates, such as white bread, refined-grain pasta and sugary drinks may encourage greater levels of belly fat. Indeed, a study found that people who ate 4 to 5 daily servings of white bread, gained significantly more belly fat than those who only ate 1 serving of white bread, despite consuming the same amount of calories. Research also shows that trans fat (found in vegetable shortenings, margarine, cookies, snack foods, crackers, and other foods made with, or fried in, partially hydrogenated oils), can change your body shape causing body fat to be redistributed to your belly. In other words, trans fats increase belly fat. A study in which monkeys were fed trans fats, published in the journal Obesity, showed that their waists were 30% larger than the waists of monkeys that were given monounsaturated fats. Not only that, trans fats increase total body fat. Saturated fat is also linked to belly fat.

Let’s face it — losing stomach fat gets harder with age. Moreover, it can be downright infuriating for women because their bodies naturally store fat more easily and burn it far more reluctantly, as compared to men. For a woman over 40 years old to lose stomach fat, she really has to take a multifaceted approach by combining proper nutrition with highly effective exercise techniques. According to a 2011 study published in “The Journal of Strength and Conditioning Research,” training the abdominal muscles exclusively does not lead to decreased fat mass in the stomach area. But the good news is that you can fight age-related metabolic decline and stomach fat with the right diet and some balanced resistance-training exercise, according to “Xtreme Lean” by Jonathan Lawson and Steve Holman.

To banish stubborn belly fat, you have to ramp up your workouts. In a study published in the journal Medicine and Science in Sports and Exercise, people who completed a high-intensity workout regimen lost more belly fat than those who followed a low-intensity plan. (In fact, the low-intensity exercises experienced no significant changes at all.) “You need to exercise at full intensity because the end goal is to burn more calories, and high intensity exercise does just that,” says Natalie Jill, a San Diego, Calif.-based certified personal trainer. High intensity workouts mean you’re going all out for as long as you can. If this sounds intimidating, think of it this way: you’ll burn more calories in less time.

For a basic version, get into the top of a push-up position and hold. Draw your belly in towards your spine to maintain a rigid back. Start with 20 to 30 seconds at a time. Work up to a minute or longer as you become stronger.

If you want to lose belly fat fast and get a flat tummy, but ab crunches are very hard for you or make you feel hurt on your back (back pain). This video will show you about “how to lose belly fat in a week” without doing ab crunches (Standing ab workout to lose belly fat fast for women).

Are you planning to workout fasted in the morning, and also at 5:30pm? Yohimbine is a stimulant, so you’d have to assess your own tolerance and reaction. I wouldn’t take yohimbine unless you’re 1) cutting, and 2) in a fasted state.

Why It Beats Bloat: Sodium makes you retain water, puffing up your belly. Most of us eat more than twice as much sodium as we should—topping 3,400 mg a day, rather than the recommended 1,500, according to the CDC.

Lie on your back and with your knees locked raise your legs straight up, thighs together, so your legs are pointing at the ceiling. Place your extended arms with the palms of your hands facing down, by your sides for support. Your back should be flat. This is your starting position.

Typically you don’t need a full day of rest. You can do your weightlifting in the morning and then do cardio at night. If you are following a standard 5 day split that should cover the 4-5 hours of weightlifting and then HIIT a few times a weeks.

Whether you’re headed to the beach, prepping for a special occasion or just want to jump-start a healthier lifestyle, you can set the foundation for belly fat loss in a week. And while you likely won’t reach your final weight loss goals in a week — unless you’re only looking to lose a pound or two — you might be able to see minor differences and burn some initial belly fat. However, the results from diet and exercise modifications can keep you motivated to stick to longer term goals, and they’ll set you on a road to success — without the high risk of weight regain associated with fad crash diets.

I stopped going to gym due to work commitments. I never really lost all of my pot belly, so went back aroun 6 weeks ago. My problem is I am losing 1-2 lbs per week but don need to lose weight anywhere else apart from my stomach. So to conteract the weigh loss and started doing weights as well as cardio. I want to lose my stomach but dont want to lose anywhere else or I will start to look scrawny.

Español: eliminar la grasa abdominal en mujeres, Italiano: Eliminare il Grasso Addominale (per Donne), Português: Perder Gordura Abdominal (Para Mulheres), Deutsch: Als Frau Bauchfett verlieren, Français: perdre de la graisse abdominale si vous êtes une femme, 中文: 减掉腹部脂肪(女性), Русский: избавиться от округлого живота для женщин, Bahasa Indonesia: Menghilangkan Lemak Perut (untuk Wanita)

Of course, you need to add salt to your food. Instead of sodium salt, you can consider using potassium, lemon, and sea salts.  Also, adding a few herbs and spices like pepper helps in reducing the salt requirement.

10. Stay Motivated. Looking at your belly or in the mirror gives you inaccurate feedback. What you see is influenced by food intake, water retention, light and your own perception. Self-image issues can make the last one tricky.

Losing weight or belly fat takes at least twice as long as it took to put it on. If you’ve had excess fat around your middle for a year, you should give your body at least that long to get rid of it. Reduce your calories, eat more vegetables, eliminate or strictly limit simple carbohydrates, quit alcohol and all greasy foods. Walk for 60 minutes a day and weight train twice a week for 20 minutes each session.

MUFAs (monounsaturated fatty acids) are proven to reduce belly fat, and you can find them in avocado, nuts and nut butters, seeds, and olive oil. Just be mindful of how much you eat since these are also high in calories. Definitely avoid hydrogenated oils since these can contribute to weight gain.

Water, on the other hand, has zero calories and carbs and little to no sodium, making it the perfect slim-down drink. And, strangely, it actually helps flush out excess water weight as well as jumpstart your metabolism.

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Juicing can help you boost your vegetable intake if you’re having trouble getting enough of them into your diet. By removing processed foods, you automatically cut out most of the refined sugars and carbs (grains) from your diet, along with a whole host of other health-harming chemicals and additives. If you opt for organic, you’ll also automatically avoid hazardous pesticides and herbicides, as well as genetically engineered ingredients

Besides aesthetics and reducing your disease risk, having strong core muscles will also allow you to maintain good posture, conduct everyday movements of reaching and bending more easily and safely, continue to have strong continence, and sustain strong balance and stability.

If I were to eat a larger meal containing a fair amount of carbohydrate, however, there’s a chance that my insulin levels would still be elevated come cardio time. Thus, I “play it safe” and keep the meal small.

Try a diet in which you consume 2200 calories (men) or 2000 calories (women) per day. This should cause a deficit sufficient for you to lose one or two pounds per week, depending on your activity level. Some women may require lower daily calorie intake, such as 1800 or 1500 a day. Start by limiting yourself to a 2000 calorie limit per day, and lower the limit if you do not see progress.

I haven’t tested in a couple months though so maybe due for another testing just to be sure. Thanks for the tip, I might try that with the carbs. Here are pictures I took just this morning. My place can be a bit dark and not sure if lighting is enough so I’m attaching another (the one in the camo pants) taken a couple of weeks at my gym that has better lighting I think.

There is no need to “eat back” the calories expended from HIIT cardio. The TDEE calculation already takes into account all exercise activity. So, your cutting target is 20-25% below TDEE. There is no modification to it required. Simply shoot for that target.

As a side note, I took L-Carnitine shots for 2 months and that’s when I saw most progress with losing fat. I stopped that this month and recently started taking BCAA before my fasted training early in the morning as you suggested.

I’ve been trying to cut fat and have read BLS, use TSC, and have read the article above and the ones you’ve directed me to. I’m following all the diet advice in the above. I’m at ~1800cals in a 20% deficit and following

The Yohimbine you recommend contains 2.5 mg of Yohimbine Hydrochloride USP (Yohimbine HCl) per capsule. You recommend .2mg per kg. I’m 86kg so I’d be taking 17mg, this is 6/7 tablets each morning and 6/7 tablets before cardio. Do I have this right?

All participants exercised on their regular schedule and followed a high-protein diet. One group of the athletes maintained a ~12% calorie deficit, eating about 300 calories less than they burned each day, and another group maintained a ~24% deficit, eating about 750 fewer calories than they burned.

Although HIIT workouts burn calories, if you have lean muscle mass, you’ll burn even more fat and calories in the long run. So include strength training in your fitness program, especially lifting heavy weights, at least three times a week.

I’m trying to cut down to 10%BF and will then slowly increase cals to 10% above TDEE to be in a surplus as you suggest. Following your 4 day split. Have also been fasting for Ramadan and training on a 16hr fast before sunset.

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Please forgive my ignorance. I’m not sure I understand the fasted state workouts, even tho I’m doing them. If you wake up, eat, and then do your HIIT, besides oxygen and blood being diverted to the stomach for digestion, I don’t see how your body can use the food/calories that are in there, as they haven’t even been digested yet? I mean digestion takes how long? Aren’t you pretty much running on what you ate the day before? Would the body be able to use whats in your stomach if it was just consumed? I mean the fact that egg protein is absorbed at 1.3 g an hour tells me most of my egg protein wont even be a factor if I ate it prior to a fasted workout. What am I missing here?

You are very knowledgeable in weight training and losing weight in a healthy way. I just happened to find my way to one of your articles and I am impressed at how well you back your articles with research and personal story.

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.

Belly fat can make your jeans feel extra snug, 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.

Talk to your parents, and make an appointment to see your doctor. Ask for a referral to talk to a registered dietitian. They will help you make some diet and lifestyle changes. It is not healthy to skip meals, and it is dangerous to lose weight too quickly.

You might have heard the term ‘middle-age spread’. This means, as women progress towards their middle years, the ratio of body fat increases compared to the body weight. During menopause, when the levels of estrogen go down, and the amount of androgens or male hormones increase, then there is an increased risk of fat accumulation in the waist. Hormones actually regulate the fat concentration in the body, and your figure depends entirely on it!

I was wondering if I should keep on cutting or start bulking to increase my muscle mass and shred the fat afterwards (which should in theory reduce overall body fat ratio if done correctly)? I read your article on best way to gain muscle. The limit you set there for bulking was 15% body fat. Could you please tell me which way I should go?

While some researchers have stated that there are certain health benefits to moderate alcohol consumption, I completely advise against it mainly because the negative effects cannot justify the potential benefits that you my reap from it. To learn more, read more on how alcohol harms your body.

Hi!! I have a quick question 🙂 What if I did my weight lifting early in the morning (fasted) and then followed by a 20 min. HIIT? Would that continue fat burning or will this have a negative impact? I always thought it should be the other way around, that cardio should be done fasted then weight lifting later but recently I just started doing it all together in the morning before eating breakfast. So I would wake up, have my BCAA’s, go to the gym and weight lift for 45-60 min. (Heavy training) then I would do 20 min of HIIT cardio after. Then I would wait about an hour and have my post-workout meal. Would that work?

Another diet trend that promises results when it comes to belly fat: the apple cider vinegar diet. While animal studies have been promising, current research in humans has yet to show impressive results. The data supporting the benefits of the Mediterranean diet, however, are real and cause for making some dietary changes.

I stopped going to gym due to work commitments. I never really lost all of my pot belly, so went back aroun 6 weeks ago. My problem is I am losing 1-2 lbs per week but don need to lose weight anywhere else apart from my stomach. So to conteract the weigh loss and started doing weights as well as cardio. I want to lose my stomach but dont want to lose anywhere else or I will start to look scrawny.

“Refined grains like white bread, crackers, and chips, as well as refined sugars in sweetened drinks and desserts increase inflammation in our bodies,” Patton said. “Belly fat is associated with inflammation, so eating too many processed foods will hinder your ability to lose belly fat.”

1. Stop Doing Crunches. Crunches will strengthen your stomach muscles, but won’t burn the belly fat that covers your abs. Spot reduction is a myth. You’re wasting time & effort doing 200 daily crunches.

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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.

2. The Bicycle: This is one of the best exercises for flat, well-defined abs.  Lie on the floor with just your fingertips touching the back of your head.  Bring your right elbow to your left knee as you straighten your right leg. Switch sides and continue to pedal.  Do 1-3 sets with 15-25 repetitions.

It’s true that eating at a caloric deficit downregulates your metabolism, but you don’t need to worry about starvation mode. I don’t recommend eating below your BMR, so there does come a point where increasing activity is more practical than lowering calories. Here’s how to speed up your metabolism: https://www.muscleforlife.com/how-to-speed-up-metabolism/

Research also shows that fasted training increases blood flow to the abdominal region, which further helps burn belly fat away (the better the blood flow to a region, the more catecholamines can reach it).

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?

As a woman progresses in her later years, aka her menopause years, she loses estrogen. One frustrating consequence of this lost estrogen is that the normal contours of her body change. What she now finds that instead of weight settling on her hips, it goes to straight to her belly.

You see, when you eat food, your body’s insulin levels rise, and it begins breaking down, absorbing, and using and storing the nutrients you’ve just fed it. This is known as the “postprandial” (prandial means “having to do with a meal”) or “fed” state, and it can last anywhere from two to six or more hours, depending on how much and what types of food you eat in a meal.

Was wondering. How does it work with people, myself included who have hypothyroidism. I have been trying to lose my belly fat and still no success. There are so many factors that could be involved such as birth control pills and balancing my TSH levels for my hypothyroidism. I am a 24yr old female. 110lbs and have always been a small figure. How should I approach losing belly fat correctly?

4. Build your workouts around the compound movements for the major muscle groups of the body. For example, leg presses and squats for the legs, assisted pullups for the back, bench presses for the chest, upright rows for the shoulders and biceps curls and triceps pushdowns for the arms. These exercises provide the most efficient fat-burning workout, according to “Burn the Fat Feed the Muscle” by Tom Venuto.

“There is no way to spot reduce belly fat, but if a client comes to me looking to lose fat around their middle, I would tell them two things – ditch the boredom snacking and move,” says Ajia Cherry, personal trainer and Founder at Functional Innovative Training. “We often find ourselves in situations where we are mindlessly eating because we’re bored. If you find yourself bored and grabbing for a bag of chips, go for a quick walk around the block, running in place or do some push-up or planks,” suggests Cherry. “Not only does this eliminate mindless snacking, it adds more movement into your day.”

I’ve now lost almost 40lbs. I had a body pod test done and I still have 12-13% bf left and a little lower belly flab/fat. How do I get rid of that last bit. And how do I lose or get rid of the loose skin on my lower belly?

Belly fat is a big No! Women love to flaunt a slim figure that can make others envious of them but how to reduce belly fat is the question! Well as the old saying goes,”Where there is a will, there is a way”. We all must work towards our dreams. Nowadays we have a number of exercises to lose belly fat. They will also help you lose those love handles or rather the stubborn fat that surrounds your waist. So why don’t we make use of them?

Hi Mike! When you cutting, is your post-workout meal (I guess, protein shake) a breakfast or you eat full breakfast in addition? Since I workout early in the morning (after waking up), I have my protein shake as “recovery drink” and 10-15 minutes later I have a breakfast. I was thinking if it is too much food for body to digest (500-7)00 calories? Would it be better to have a gap between “post-workout drink” and breakfast?

I used Blue Fat freeze kit and it helps me to lose 2 inches around my waist in 2 months. It’s a very simple way of losing weight just by wrap it around your fatty part and gets rid of your fat cells. You don’t need to follow such hectic diet plan and worry about its sustainability. But do adopt healthy eating habits as it has no substitute.

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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.

Hey Mike! I am following your methods pretty closely and bought a bunch of the supplements and think they’re great. The main one I’m having a hard time getting the most out of is Forge, because working out fasted is hard for me. Would Forge be useful to take at any other time of day, such as a period I’m fasted but not directly pre-workout?

Not only are vegetables like kale, lettuce, and broccoli practically calorie-free, they’re also full of vitamins and are super filling. Munching on these at lunchtime or for a snack will make you less likely to eat something naughty and pudge-inducing later on.

If you feel like you’re making smart moves to lose weight but still aren’t seeing the scale prove you right, it may be because your diet contains sneaky foods that lead to bloating, water-retention (ahem, salt!) and a higher calorie intake. These quick swaps will keep you fuller longer, all while working their nutrient-powered magic.

Fasting can be a useful strategy for many people, but it’s not a magic bullet. What matters most is burning more calories than you take in. I talk about fasting here: https://www.muscleforlife.com/the-definitive-guide-to-intermittent-fasting/

I’m not telling you that it’s easy, but it really is pretty simple. In an age where people don’t even have to go outside to grill a steak, it’s tempting to spend a few dollars on a quick fix. Human anatomy hasn’t changed much throughout history, however. If you adopt your grandparents’ work ethic and apply it to your every day life, you will achieve your greatest results.

Awesome! Glad you’re enjoying the content. Nice work with the cut, and great momentum with 1.1/week! Could slow down to 0.75-0.5 as you get to 10% and single digits. Good to hear you have lots of room left until BMR! Keep it up man. Single digits right around the corner.

Hi Mike. I’m posting an update on my muscle pain problem after starting using the Belly fat loss supplements. As I stated in my last posts. The pain in my muscles after working out was unbearable. This is what occurred the first week taking the supplements. First day supplements and work out. Four hours later I got pain in the areas I worked out. Next day still pain. Took supplements, workout that days muscles in my routine. After starting my workout pain went away. Four hours after this days workout pain started in muscles I worked out and pain came back to the muscles I worked out the day before. Now this happened every day after my workout. By the end of the week my whole body was in pain. In the mean time I purchased your book. I read it and decided to start doing the routine in the book. Before this I had no intention to take a week off. I wanted to start new on your routine so I took the week off. I still took the supplements and did cardio every day that week. In the coarse of the week the pains started to slowly go away. So now I’m on the supplements for two weeks. After the week off I started your routine. It took this first week to figure out how much weight to use in my work sets. Now I’m into my second week and on track adding weight to my work sets. Now almost four weeks later the pains have completely gone away. I just want to say in my original routine I did warm up sets and three pyramid work sets with the same intensity I’m doing your routine. I don’t know what supplement caused the pains, maybe a chemical reaction my body had to go thru. I am so glad they are gone. So if anyone experience a reaction to these supplements take a week off the weights and only do cardio this off week. After the week off go back to the weights and see if your body acclimated it’s self to the supplements. It worked for me.

Not to be too nit-picky, but there are no Beta-2 receptors located on adipocytes, they are actually Beta-3 receptors. Beta-2 R’s are located mostly in vascular and bronchiole smooth muscle, and when they are stimulated, they cause smooth muscle relaxation meaning vasodilation and bronchodilation. Once Beta-3 R’s are stimulated, they increase lipolysis as well as permit the release of adiponectin, which in turn is an essential endocrine hormone and promotes fatty acid oxidation, improves insulin sensitivity, as well as many other good benefits. Adipose tissue plays a key role in endocrine function by releasing adiponectin, and these levels are shown to be higher in leaner individuals. Not only does it increase insulin sensitivity, it has also been shown to decrease instances of atherosclerosis which causes CAD, PAD, etc… Just trying to help you out by enlightening you with correct information, one professional to another. Feel free to email me if you’d like.

Arguably the best way to lose stomach fat is exercising. If you are really serious about losing weight, you may need to put in an hour of exercise in your everyday routine to target and reduce belly fat. There are some great fat burning ab-excercises and in our article we’ll show you 10 simple excercises you can do at home and reduce your belly fat naturally.

She then went on to reveal how she lost weight, and explained it was tracking the nutritional content of her food that really helped: “I downloaded MyFitnessPal and counted calories but more so tracked my macros.

http://www.weightlosssolutionprogram.com Get These 5 More Yummy Foods:: tinyurl.com How to lose belly fat fast in 1 week. Is it possible? Discover how to lose belly fat fast by knowing what foods to eat and what not to eat. Losing belly fat seems a really hard tasl to go through… the exercising and all that… It all comes down to what you eat, because it’s what you eat that caused the belly fat right? Yeah.. If you want to lose belly fat really fast using a complete system that many are using, then I recommend you to go here: and watch the video and get rid of that belly fat. ……………………………………………………………………………………………………………………… Did you know you can easily burn 10% of your body fat in about 30 days just by simply adjusting your diet? If you’re having trouble losing belly fat, this article will give you solid advice that will help you melt fat by simplifying the diet process. fastestwaytolosebellyfat.weightlossproductsandtips.com If you stick with the advice in the article, you will lose belly fat… guaranteed! What are typical results? 3-10 pounds of fat gone in one week is very typical. And… If you keep the plan going, you’ll burn fat consistently until you reach what ever weight goal you have. This diet will not make you: starve, do anything strange to your colon, take any supplements or diet pills, deprive yourself of eating satisfying foods or count calories. Even if you have tried and failed

Why It Beats Bloat: Research published in Alimentary Pharmacology and Therapeutics reveals that an imbalance of bacteria in your gut can cause your digestive system to slow down and your belly to puff up. However, yogurts that contain live bacteria, otherwise known as probiotics, can help. Though researchers don’t fully understand the mechanism, a study in the Journal of the American Dietetic Association found that the bacteria seem to tame tummy bloat by causing an improvement in intestinal mobility, thereby relieving constipation.

But then I got sick and tired of being sick and tired, and since then, I’ve made it my life’s work to learn everything there is to know about belly fat. But nothing in my 20 years of health journalism has prepared me for the groundbreaking research that has emerged in just the last year—new science that shows exactly how we can turn off our fat genes and lose weight almost automatically.

First, you need to understand that your body fat during weight loss will be removed from all sections of your body. There is no such thing as an exercise that can specifically make you lose fat in just your belly.

Hi Mike. Thanks so much for this article, it has explained exactly everything that I had questions about! I do however have a question about macros- what should my P / C / F ratio be if I am in a 20-25% deficit at 1776 calories / day (per your calculator). It defaults to 40% / 40% / 20% but I’m just curious if it should be more like 30% / 50% / 20% ? There is so much info out there about macros and it’s hard to find a simple straight answer, especially because everyone is different. I also lift (moderately heavy- I’m a total beginner) and do HIIT cardio 6x a week. I weigh 155lbs at 5’5″. I’m not set on a real “goal weight” as I’m just going off of how I look and feel more so than the scale. I’m 24 years old and have a desk job. My goal is to develop lean muscle and lose body fat and then once I’m happy with that I would like to moderately bulk and start the process again. Thanks so much for any advice/guidance you are willing to give. I’m glad I stumbled upon your website!

Hi Mike! When you cutting, is your post-workout meal (I guess, protein shake) a breakfast or you eat full breakfast in addition? Since I workout early in the morning (after waking up), I have my protein shake as “recovery drink” and 10-15 minutes later I have a breakfast. I was thinking if it is too much food for body to digest (500-7)00 calories? Would it be better to have a gap between “post-workout drink” and breakfast?

Forge, on the other hand is my fasted training product. It is only taken before fasted training. Fasted training is a great way to accelerate fat loss. The problem with fasted training is that it also breaks down muscle. That’s where Forge comes in. It prevents muscle breakdown due to fasted training. To add to that, it also accelerates the fat burning that occurs from fasted training.

You might be trying to lose belly fat because it makes you feel less attractive; or, you might be doing it because you’re worried about the impact it has on your health and quality of life. The first reason might be the more obvious and observable one, but both motives are completely valid and worth considering.

There’s no way to specify where you will lose weight from. Spot reducing isn’t possible. As you make efforts to lose weight, where that loss comes from is up to your body. However, it’s not all hopeless. According to the American Council on Exercise, if you lower your overall body fat percentage, you’ll see changes in your problem areas, including your belly. Therefore, instead of focusing on targeting your belly, turn your efforts toward your overall fat.

3. Do resistance-training workouts three to five days per week. According to the Mayo Clinic, it’s best to start with two or three days a week and then add more workouts as you become more experienced in the gym. Make sure to allow adequate recovery by taking at least one day off between workouts for the same muscle groups.

You are missing the essence of the article. People who are overweight can lose 20 lbs, and this is an example to encourage these people that this target is achievable, as this article is mainly aimed for overweight people. Of course if you only need to lose few pounds then you need to apply your logic and discretion not to become anorexic.

Although too much sugar in any form may lead to weight gain, sugar-sweetened beverages may be especially problematic. Sodas and other sweet drinks make it easy to consume large doses of sugar in a very short period of time.

Questions: Should I have a casein protein shake right before bed? (It fits in my macros and proportions) (Should I be in a fed state within the first few hours of sleeping to maximize the time of being in a “fasted state”?)

Remember that not all fat is the same. Belly fat that is stored around your organs is called visceral fat, and it increases your chances of diabetes, heart disease and cancer. If you store fat in your thighs, buttocks or arms, scientists believe it may be more healthy for you than a “beer belly.” [4]

In fact, I’d go as far as saying that larger deficits are necessary for continuing to lose fat as you get leaner and are dealing more and more with stubborn fat. So don’t be afraid of a moderate calorie deficit. It’s a powerful tool for getting lean.

Go shopping each Sunday. Shop along the perimeter of the grocery store and shop for produce with a wide variety of colors. For the next 2 weeks, only buy whole grains, fruits, vegetables and lean proteins.

hello mike, im 15 years old and im trying to lose belly fat not body weight im currently in the morning drink a banana peanut butter milkshake with 25g of protein powder and then after 30 minutes i do my one hour workout. am i dong the right stuff? or doing the wrong thing? any tips? thanks!

Men often refer to their belly fat as “the beer belly”, beer gut, pot-belly or front butt. For men, this sudden increase in belly fat can be due to the loss of testosterone levels that results in them suddenly developing belly fat in their later years.

Finding it hard to shift stubborn belly fat? It might be time to rethink your core routine. There’s no need to scrap your current schedule – simply throw a few exercises that require extending the abs into your workout. Your stomach will look sculpted, slender and slim in no time!

Why are so many people still confused about this? I would not doubt that a lot of it comes down to the large number of trainers that are still perpetuating bad information. A lot of times it feels like misinformation is really much easier to come by than good information. Be a smart consumer, and make sure that you are not trusting your health to someone who knows very little about health/fitness/nutrition. Related: Top 10 Signs of a Bad Personal Trainer

Found in sardines and salmons, fish oil is a bliss food. Loaded with omega-3 fatty acids, which are essential for everyone, it should definitely be included in your diet. If not consumed directly, there are a lot of fish oil supplements available in the market too. These supplements help in burning fat, thus, leading to a flat belly.

With increasing obesity, you have people whose regular areas to store fat are so full that the fat is deposited into the organs and around the heart, says Carol Shively, PhD, professor of pathology-comparative medicine at Wake Forest School of Medicine.

“do squats lose belly fat +sit ups will lose belly fat”

FITNESS DISCLAIMER: The information contained in this site is for educational purposes only. Vigorous high-intensity exercise is not safe or suitable for everyone. You should consult a physician before beginning a new diet or exercise program and discontinue exercise immediately and consult your physician if you experience pain, dizziness, or discomfort. The results, if any, from the exercises may vary from person-to-person. Engaging in any exercise or fitness program involves the risk of injury. Mercola.com or our panel of fitness experts shall not be liable for any claims for injuries or damages resulting from or connected with the use of this site. Specific questions about your fitness condition cannot be answered without first establishing a trainer-client relationship.

Mike, starting my cut for summer. Am training in the morning so fasted training is fine for me. Am taking leucine, but my VPX meltdown are still yet to arrive in the mail so I was going to just get some caffeine via a strong black coffee pre-workout. Is drinking a black coffee going to spike insulin levels at all? (as I presume caffeine pills on their own do not…)

Exercise vigorously daily. Elevate your heart rate for a prolonged period by doing aerobic workouts such as dancing to fast music, running up and down the stairs, jumping rope, doing dynamic yoga stretches, jogging on your treadmill or doing calisthenics. If you exercise vigorously 300 minutes per week, you can lose between 2 and 3 pounds of body fat per month.

I just noticed there is a new product from your line – Legion Forge – and I’m considering to add this. Please let me know if the below would give me the same (if not better) fat-loss / maintain muscle growth results:

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

This, along with all of the abundance of health benefits, is a great reason to adapt a smart, well rounded workout program that addresses all of the muscles in the body (upper, lower, and core) and includes strength training, various forms of cardio (particularly HIIT), and stretching/mobility workouts (typically weaved into our warm up & cool downs, these exercises are what allow you to keep working out safely). 

Remember, successfully implementing a belly fat diet is to not do everything all at once. Your diet should not disrupt your daily life, but instead fit into it. Once you get into the habit of doing these belly fat diet tips, it’s harder to NOT do them than just to, well, do them!

It would be great I think to lose weight, but I deleted my fav app for this, and when I wanted to delete this app, it made me delete 200.58 GB more than I should have for this app. I am SO annoyed, because I now dont have enough space to download it again. I HATE THIS APP. Never download it, because u might have the same problems as me.

Follow these 7 simple tricks for 7 days and you will lose that belly fat. Look great, feel great, and create a solid foundation for weight loss to continue for long after your meet your fitness goals.

That said, there are ways you can beat bloat and improve the way you feel when time is of the essence — and you don’t have to starve yourself, invest in unsafe weight loss supplements, or double up on workouts to achieve results.

B. Crunch up, twisting your right shoulder and rib cage toward your left knee while simultaneously stretching your right leg straight (keep your foot on the floor). Return to starting position (left leg lifted and right leg bent); that’s 1 rep.

Limit your use of saturated fats. Saturated fats to avoid are found in meats and high-fat dairy products such as cheese, milk (and cream), and butter. Some plant-based oils, such as palm oil, palm kernel oil and coconut oil, also contain high levels of saturated fats. Polyunsaturated fats are a better alternative. Polyunsaturated fats are found in many nuts, seeds, avocados, and some fish.[2]

While whole flaxseeds are high in the fat-shrinking nutrient ALA, their hard exteriors often resist digestion, meaning you don’t necessarily get the nutritional bang for your buck. Go for the ground version (also known as flax meal), which has about 2.3 grams of ALA per tbsp, or get nearly a week’s worth of the good stuff by drizzling a little of the oil onto your salad. Studies have found flax to be helpful for cardiovascular disease symptoms like hypertension, according to a recent study in the journal Hypertension.

Can’t imagine giving up your favorite chips and cookies in the name of weight loss? You don’t have to. Just pre-portion your snacks into small baggies to ensure you stick to just one serving size. It’s the easiest way to eat your [insert favorite snack here] and have it, too!

– this week my weight just before the weekend went from 13.10 to 13.4, the evening wanted to cheat I did a 1 hr bike ride, porridge, veg, eggs, cous cous, onions, peppers etc @ 12% fat for the day. I had my drunken night out I had 6 double vodka and tonic waters finished off with a chicken Shish with a large pitta salad and mayo I weighed myself this morning I was 13.9 why such a big difference?

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