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Losing weight is not difficult once you understand the the rules you need to work within to achieve results and maintain those results.  It isn’t just about calories in and calories out.  If you set a foundation of restorative sleep, while understanding the importance of reducing sugar intake along with when to eat and what to eat, you can successfully lose weight.  Adjusting the ratios of fats, protein and carbohydrates will also supercharge your weightloss to achieve greater results.

I actually like training fasted, and I know that the muscle the anti-catabolic effects of HMB would be good for preserving muscle. But how about the supplement’s fat burning benefits? Do you think I’d continue to get fat burning effects of Forge even if I’m no longer in a calorie deficit?

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.

Thanks for a quick and informativ reply:) I’ve purchased the bigger, leaner stronger book, and would like to purchase the custom meal plan, but for some strange reason the page will not accept my password.

Hormonal changes associated with menopause are another common culprit behind excess belly fat. According to Yale University, menopause causes a decrease in the production of the sex hormones such as estrogen, leading to the development of increased abdominal fat. Additionally, menopause leads to a shift in the location where your body stores fat, changing from being stored in your arms, legs and hips to your abdominal area.

What i’m really frustrated about is that I still have a little bit of stomach fat and fat around my upper thighs and waist/hips. It’s mostly around my ribs/stomach area. I’m so sick of it by now and I doesn’t seem to go away no matter what I do. In desperation, about 6 months ago I started eating 300-400 cals a day and tracking my calories. I lost some weight, mostly water weight, and I felt horrible of course.I realize that that was horrible, but I was just so tired of looking the way that I do. I’ve finally stopped counting calories about a week ago and I’m eating around 1200 calories now, more or less. I really don’t know what else to do, I just really want to lose some weight and feel better about my body. If anybody could give me some advice, I’d really appreciate it. Thanks:)

“I started meal prepping and cooking many of my meals so I could really see what I was putting into my body. I also started going to the gym and lifting weights as well as doing 20-30 minutes of interval cardio five times a week.”

Pickles are low-cal, filled with fiber and covered in vinegar—which is all good news for your waistline. In fact, just one large pickle has 15 calories and 2 grams of belly-filling fiber, so eating three or four can actually leave you feeling pretty satiated for less than 100 calories! Every dieter knows that eating filling snacks are paramount to weight-loss success, but how does the vinegar help the fat-fighting cause? Studies show acidic foods help increase the rate at which the body burns off carbs by up to 40 percent—and the faster you burn off carbs, the sooner your body starts incinerating fat, which can help you get that lean look you crave. Add these tangy, pickled cucumbers to sandwiches and burgers or munch on them solo to start feeling more confident in your skivvies.

Hey! I watched your video and read your tips ! You are awesome 🙂 just wondering: I am thirteen will I thin out ( if I don’t gain any weight , right now I’m at 120 lbs ) maybe a little if I grow a few inches in the next few years? Thanks!

Before you recoil in disgust, you need to read this. As reported in the September issue of Best Health magazine, crickets, mealworms and other creepy crawlies really could become a common food ingredient in the future. (The topic is to be the focus at an upcoming conference in Montreal, August 26-28, called Eating Innovation: the […]

Have you ever thought about why those veggies and fruits are so beautiful which you usually see in the large stores? Unfortunately, most of the farms use a lot of chemicals to grow big and beautiful products.

Commit at least 30 minutes of cardio 5 days a week. In addition to interval training, studies have shown that it’s equally important to do at least 30 minutes of cardio exercises each week to help reduce belly fat.[22]

The reason usually this happens is that we do not give up at least a few of our worst habits. For example, one of my biggest mistakes was that I ate before I went to sleep. It was my habit for long years, and I did not realize how harmful it was.

My diet is that I’ve cut out most all of my sugars, all those enriched flours and grains and I even take it easy having any heavy carbs like whole grain pasta. I’m eating protein rich foods like chicken and fish, and diet sodas are still my bane, but this belly just feels like it is holding on for dear life. Do you think this articles recommendations could be where I need to start or do you think I’d benefit from something different? I’m committed to change and doing things right. (No one has stayed on my ass about my weight, workouts, or diets for this year I’ve worked hard but me. I’m committed. I just don’t know how to push through to the next level.)

Ashley Miller is a licensed social worker, psychotherapist, certified Reiki practitioner, yoga enthusiast and aromatherapist. She has also worked as an employee assistance program counselor and a substance-abuse professional. Miller holds a Master of Social Work and has extensive training in mental health diagnosis, as well as child and adolescent psychotherapy. She also has a bachelor’s degree in music.

This just in: Saturated fat packs on more visceral fat than polyunsaturated ones, according to a 2014 Swedish study. When subjects ate 750 more calories daily for seven weeks, either in the form of palm oil (saturated) or sunflower oil (polyunsaturated), the former gained more visceral fat while the latter gained more muscle mass and less body fat. You know the deal: Polyunsaturated fats are the ones in nuts, seeds, and fish and can help you lose belly fat. (Here are 4 ridiculously healthy seeds you should be eating every single day.) 

This easy a.m. ritual works on two levels. First, a recent study found that exposure to sunlight in between the hours of 8 a.m. and noon reduced your risk of weight gain regardless of activity level, caloric intake, or age. Researchers speculate that the morning light synchronizes your metabolism and undercuts your fat genes. And burning calories before you eat means you’re exercising in a fasted state—the energy you burn comes right from your fat stores, instead of from the food you ate. But what really stunned Martha was the improvement in her heart health. Before starting Zero Belly Diet, Martha’s heart rate would typically soar to 112 beats per minute (bpm) within moments of starting her exercise bike workout. “After the first week and a half I could not raise my heart rate over 96 bpm with the same workout. It was great to see change in the mirror, and even better to know good things were happening that I couldn’t even see.”

I am 15 and have been doing crew for the last few months, 12 hours a week. Winter Season starts next week and it’s 7 hours per week and mostly high intensity training on the erg and other forms of body weight exercises. I have tried very hard but I cannot get rid of the fat on my belly/upper legs and it is really ugly. Even so, I pull some of the highest times on the team; I have a good bit of muscle for a person my age but I absolutely can not stand this fat anymore. I eat very well for a teen also. Eggs every morning with cottage cheese most days. I turkey sandwich or salad almost everyday for lunch and dinner varies. Budget is not an issue, or being able to access weightlifting equipment. I am about 5ft8in and almost 170 pounds. My question to you is how can I really take advantage of this training with possibly your supplements along with extra workouts. Your answer would be appreciated more than you know. Thanks

Success is the best motivator for implementing healthy diet and having some exercises. With the help of this drink you will achieve whatever you like. You will only spend several minutes from your time and it will provide you with positive results very soon. When you will see how easy is to begin with lowering belly fat, you will be motivated to implement your diet.

How to do it: Find a pull-up bar. While holding yourself up (pulling the shoulders down and back as much as possible), keep your feet together and exhale to bend the knees and pull them up to just above a 90-degree angle. Pause for a second at the top, and slowly lower the legs back to the hanging position. For an added challenge, perform the leg raises with straight legs (pointing the toes away from you) and add in a twist to the right and left (alternating on each rep) to hit not only the transverse abs but also the internal obliques. To stimulate the heart rate even more, perform a pull-up between each hanging leg raise. Be sure not to swing the legs and to stay in control of the motion! Perform 3 sets of 10-12 raises. —Eric Sand, National Academy of Sports Medicine certified personal trainer, lead instructor at Bespoke Premium Cycling Studio in downtown Los Angeles

The easiest way to work fasted training into your routine is to work out first thing in the morning, before you eat breakfast. This has an added benefit, as well: fasting for longer than 6 hours significantly increases your body’s ability to burn fat.

Thanks, Mike. I have a question. I wake up very, very early every day (California-based stockbroker working NYC hours) – and exercising in the morning is impossible for me M-F. Could you recommend anything for someone in my shoes?

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.

If your belly is where you tend to gain weight, and it’s the hardest spot to lose it, we know how self-conscious it can make you feel. Doing countless crunches won’t diminish your belly, though, so here are four ways to slim your tummy and help you feel your very best.

However, if you need to lose weight fast, then consider dropping your carbs down to 50 grams per day. This will put your body into ketosis, killing your appetite and making your body start burning primarily fats for fuel.

• Eat cereal or oatmeal. A 2010 study of the diets of nearly 90,000 people found that those eating at least 10 grams per day of fiber—especially the kind in whole grains—had waists about three inches smaller than those who ate very little.

My question is this, if I keep training fasted and keep going with the above supliment stack will I continue to burn fat? I feel like I am but have also heard that the above supliment stack is useless when you get to TDEE.

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.

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?

Up the ante. Want even quicker results? Try an interval workout that alternates high- and low-intensity exercise. The powerful bursts of energy use more fat as fuel and the rest periods in between allow your body to flush out waste products from muscles. Bonus: High-intensity interval training may suppress the hunger hormone ghrelin.

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Top 2 1/2 cups mixed salad greens with 2 oz smoked turkey breast, 1/2 cup sliced English cucumber, 1/4 cup canned drained white beans, 1 small sliced pear, 10 seedless red grapes, 1 1/2 TBSP chopped roasted walnuts, and 2 TBSP vinaigrette.

Sometimes, to whip your body into shape, you have to get a little nutty. While nuts are high in fat, it’s that very fat that makes them such powerful weapons in the war against a ballooning belly. In fact, research from Reina Sofia University Hospital reveals that study participants who consumed a diet rich in monounsaturated fats, like those in nuts, over a 28-day period gained less belly fat than their saturated fat-consuming counterparts while improving their insulin sensitivity.

That sour cherry is pretty sweet when it comes to your health. The results of a study conducted at the University of Michigan found that rats given high-fat foods along with tart cherries ditched nine percent more body fat than those in a control group over just 12 weeks. Cherries are also a good source of antioxidant pigment resveratrol, which has been linked to reductions in belly fat, dementia risk, and lower rates of macular degeneration among the elderly.

A lot of women turn a blind eye to their waist size, but that’s a dangerous mistake. Women with waists larger than approximately 32 inches are at risk for heart disease, diabetes, stroke and cancer. Make a belly band by placing a ribbon around the center of your waist and cutting it to size with a pair of scissors. Use this band to track your waistline daily, and make sure you’re staying within the range of 32 inches or less.

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

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.

If you have it yes continue taking it at 4-6 grams per day. The reason it’s not in the article is more recent research has shown that it looks to be unreliable, that’s all. I may be removing it from my recommendations.

A study from Spain’s Autonomous University of Barcelona suggests that mild physical activity clears gas and alleviates bloating. That’s because increasing your heart rate and breathing stimulates the natural contractions of the intestinal muscles, helping to prevent constipation and gas buildup by expediting digestion. Take a short walk after meals or pedal lightly on a bike at the gym to help relieve bloat. Need more inspiration to work out? Check out these 17 ways exercise does your body good.

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.

Social networks. Study examining the effects of weight gain among friends siblings, and spouses have found that a person’s risk of becoming obese increased by 57 percent if a close friend became obese, 40 percent is a sibling did, and 37 percent if a spouse or partner did. (3)

“Burpees are such a great way to activate multiple muscles, get the heart rate up and burn mega calories,” says Kit Rich, celebrity trainer and co-owner of SHIFT by Dana Perri. “In one single burpee, you work your legs, arms and abs and you also elevate the heart rate to increase cardiopulmonary strength. If you’re looking to lose weight, incorporating them into your workout routine is a must.” Lori-Ann Marchese, fitness celebrity and owner of Body Construct LLC agrees: “This exercise will burn major calories, diminish fat and reveal your muscle tone. There is no other exercise that works as many muscle groups as the burpee.”

Besides maintaining a natural circadian rhythm, there are a number of additional ways to help improve your sleep if you’re still having trouble. For a comprehensive sleep guide, please see my article “33 Secrets to a Good Night’s Sleep.”

Well if you want to kiss goodbye to that muffin top, then you may want to start drinking it. It would be safe to say this drink is jam packed full of powerful antioxidants and is incredibly good for you and comes with the added bonus, it’s a fat burner too. So what’s not to like?

First of all, thank you for sharing all your knowledge with us. Now, I have two questions, the first one is that I’m currently cutting and I want to consume Phoenix but at my work we are randomly tested for alcohol and drugs every now and then so I’m worried that if I consume it one of those test may come up positive due to the stimulant nature of some of the ingredients contained on the product. And the second question is, if I exercise in a fasted state and drink coffee as a pre work out, does that coffee overrides the fasted state??

Turn one side of your body toward the pillar or cable and walk out until you feel slight resistance. Hold the handle in both hands at the center of your chest and push straight out in front of you. Pause for a second or two and carefully return the handle to your chest. You build strength by resisting rotation toward the cable.

Don’t undervalue rest and/or sleep: Some people can end up actually working too hard, sabotaging their own progress, maybe even making themselves more likely to come across sickness or injury. Make sure that you’re taking at least 1-2 rest days each week and that your training sessions are not running on too long. Related: Signs of Overtraining You should also try to make sure that you’re getting enough sleep – try to get 7-8 hours a night.

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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.

That’s a lot of supplement to take in. I am financially limited, will BCAAs be enough for a fasted training? That’s the only one supplement I can find within my vicinity, caffeine and GTE, I get from my coffee/tea (whichever I have atm).

Q: Do you think it is better to avoid carbs post-cardio to keep on burning fat since insuline is still low, or if there is a caloric deficit at the end of the day it doesn’t matter having low GI carbs post fasted cardio for example at breakfast?

Sure! HMB is great to take if you’re training fasted. Leucine is another option. Not going to be much fat burning going on since you’re on maintenance cals. Because fat loss isn’t the priority right now, I recommend you have some preworkout nutrition prior to training. That way you will have better physical performance.

Hey mike. Does it make a difference if you do HIIT first thing in the morning and lift weights in a fasted state in the evening compared to lifting weights first thing in the morning and doing HIIT in a fasted state in the evening? Thanks.

For most of us, this means rapid fat reduction in places like our arms, shoulders, chest, face, and legs, and slower reductions in our stomachs, hips, lower back, and thighs, which have high concentrations of stubborn fat cells.

There are plenty of fun ways to get moving and exercise. The key is figuring out what you find fun and then going and doing it. Many find classes like cycling, Zumba, hip hop, step, boot camp to be great fun, while others find their fun hitting the trails, playing tennis, biking, swimming, or even just walking with their dog. Sometimes a personal trainer, a friend, or even an online program can make any format of fitness fun as well. Be open minded and try everything you can. You won’t be disappointed.

Sugary beverages appear to be even worse than high-sugar foods. Because your brain doesn’t process liquid calories the same way it does solid ones, you’re likely to end up consuming too many calories later on and storing them as fat (47, 48).

Success breeds success. Track progress accurately so you know where you are and stay motivated to keep working at losing your belly fat. Don’t just read this post and go back to what you were doing. Take action. Lose your belly fat.

Curl-ups: When you can do 10 shoulder lifts, move on to this. Start in the same position on the floor. Lift your torso until it’s about halfway between your knees and the floor behind you. Reach toward your knees and hold for 2 to 5 seconds. Then, slowly lower yourself down.

These machines usually come with workout recommendations that include cardio and total-body strength training as well as a nutrition guide. These measures are what help you lose belly fat, not the ab machine.

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.

Having excess fat in your abdominal area comes with a lot of health challenges. So whenever you notice your belly fat is in excess, you should take steps to get rid of it. A healthy lifestyle, eating right, drinking a lot of water and exercising regularly are ways to reduce belly fat.

hey mike, i have been training since 95′ and am in pretty good shape. weight train 5-6 days and cardio 2-5 days a week. my diet is good and 90% clean. i seem to be in a rut. i have never counted calories and this is probably my downfall.

Halter JB, et al. Weight and age: Paradoxes and conundrums. In: Hazzard’s Geriatric Medicine and Gerontology. 6th ed. New York, N.Y.: The McGraw-Hill Companies; 2009. http://www.accessmedicine.com. Accessed March 8, 2016.

Obese people who consumed a tablespoon or two of vinegar daily for eight weeks showed significant decreases in body fat, particularly visceral fat, according to a 2009 Japanese study. “One theory is that the acetic acid in the vinegar produces proteins that burn up fat,” explains Pamela Peeke, professor of medicine at the University of Maryland and author of Fight Fat After 40.

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/

Walking puts all of the abdominal muscles to work. Make sure you swing your arms and contract your midsection while you walk, and maintain a brisk pace. Once you get your body accustomed to a daily walk, you’ll hate to go a day without it. Walk for at least thirty minutes each time to achieve the aerobic effect, and be sure to drink plenty of water.

Why It Beats Bloat: Constipation distends your belly, and one easy way to get rid of it is by starting each morning with a breakfast cereal that guarantees your body a daily dose of fiber. This gets the digestive system moving within a day or so and keeps it that way. Based on a study of breakfast cereals, University of Toronto researchers say that consuming two kinds of fiber at once is most effective. The scientists found that participants had an easier time staying regular with a cereal that contained both insoluble fiber (from bran) and gel-like soluble fiber (from psyllium). The two types work together to pull water into your colon and speed up elimination, explains Joanne Slavin, PhD, a professor of food science and nutrition at the University of Minnesota. The result? You look and feel lighter.

Eat polyunsaturated fats. While saturated fat leads to the body’s retention of visceral fat, causing abdominal girth and excessive weight gain, studies have shown that a diet high in polyunsaturated fat helps promote the production of muscle mass instead of body fat.[8] Polyunsaturated fats can also help reduce cholesterol levels in the body, lowering the risk of stroke and heart disease.[9] Sources of polyunsaturated fats include:[10]

Long story short I normally work out after dinner – about 8pm and often find myself having a snack before bed as a result. This morning I switched my routine to a morning workout (legs day – not sure why I chose leg day)! Any way I was surprised at how easy I found the lifting – more energy than expected and the bonus is I had breakfast after so feel less likely to snack.

Weight loss* is mostly about what you eat. You need to reduce* your calorie consumption if you want to lose* weight. Discipline is very important especially when you’re used to eating anything you want. You need to learn the basics of counting calories to estimate your daily caloric consumption. Otherwise, it would be just like guessing and weight loss* won’t be guaranteed.

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.

Monounsaturated fats, or more simply MUFA, may help you lose belly fat. Research suggests that a diet rich in MUFA may be more effective than a carbohydrate rich diet in burning belly fat. While a carbohydrate rich diet appears to increase belly fat, there is evidence that a MUFA-rich diet helps get rid of belly fat – even in the absence of exercise. A study published in the journal Diabetes Care showed that participants who ate a diet rich in monounsaturated fats lost more stomach fat than those participants who consumed the same amount of calories but less of the healthy fats. A study published in the journal Diabetes Care showed that participants who ate a diet rich in monounsaturated fats lost more stomach fat than those participants who consumed the same amount of calories but less of the healthy fats. Not only does it help burn belly fat, but MUFA also help control satiety, reduces risk of diabetes and confers cardiovascular benefits. Therefore, including MUFA in your 5 daily meals and snacks will help you stick to your calorie controlled diet to lose belly fat. Include one serving of MUFA at every meal.

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Hi Mike , I just ordered the BLS THE new Beyond BLS and TLS for my wife and i can’t wait to start .I am about 18% of fat and i would like to start the fasted training with heavyweight lifting once I am an experienced gym man. My main question is , I start work at 8 am and can go to the gym only after 8 pm i can’t go early to the gym because it opens only after 8 am so how can i do the fasted training ?when can i eat? and how many hours after lunch if I have at 12-1 pm can my body go in fasting mode?And my work is in a beach bar with quite a lot of heat and lots of work thats why the working hours are so much and this will be in a period of 6 months of every day non stop work from end of April till end of October .Do you think it will be ok or will it be to much to work and do the fasting training? Thank you in advance.

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.

While it’s true that you can’t spot reduce, research shows that high-intensity interval training (HIIT) workouts may be more effective than traditional cardio at getting rid of stubborn abdominal body fat. Plus strengthening your core muscles can help create flatter, more drawn-in abs and improve your posture, contributing to a more sculpted core and flatter stomach. So get ready to blast off belly fat with this 15-minute HIIT circuit that combines fat-scorching cardio intervals with standing core exercises that do double duty as your active recovery.

Several studies show that alcohol can increase appetite and food intake, and certain types of alcohol are associated with belly fat specifically. If you’re an ale aficionado, be especially mindful of your consumption: One 2013 study review from Denmark suggests that intake of beer is associated with abdominal obesity, while a German study found that lifetime consumption of alcohol is positively related to abdominal fat in 160,000 women. (Not to mention, drinking too much alcohol can mess with your fitness goals.)

Eggs, plain yogurt (Greek yogurt is higher in protein than regular), 1/2 cup of beans or lentils, 4 oz tofu or tempeh, 1/2 cup quinoa. Keep in mind that most food contains protein and your body can only assimilate about 25 grams at a time, so if you are planning your meals around whole plant based foods, you will get enough protein (for example, kale has 2.9g of protein in 1 cup, sweet potato has 2.1g in 1 cup), and so forth.

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]

It’s normal to feel a few hunger pangs when you cut your calorie intake, but you don’t want to feel ravenous. Filling your diet with low energy-density foods — ones that have a low calorie count per gram — allows you to fill up on larger portions while controlling your calorie intake. Many of these foods also supply water and fiber, which can make you feel full, to help with weight loss.

HI Mike, great article!! I have question. I trained in the morning, can i do a hitt workout with empty stomach for 30 min and then take bcaa to do weight lifting? I want to loose weight but still lift weights.

Instead of satisfying your sweet tooth with some refined sugar, turn to berries and enjoy a slimmer waistline in no time. Berries are loaded with antioxidants, which can help reduce inflammation throughout the body, and research from the University of Michigan reveals that rats given a berry-rich diet shaved off a significant proportion of their belly fat when compared to a control group. Berries like strawberries, raspberries, blueberries, and blackberries are also loaded with resveratrol, an antioxidant pigment that has been linked to reductions in belly fat and a reduced risk of dementia, to boot.

The doctors say that removing excess abdominal fat is a necessary step to maintain a state of optimal health.Thus, people with apple-shaped body (fat accumulated in the abdominal area – abdominal fat) shows a higher risk of developing cardiovascular disease and diabetes than those who have pear-shaped body ( fat accumulated on the hips, buttocks and thighs). You can find more here http://myfitdiet.com/weightloss/abdominal-fat/

My goal was to get to single digit bf (which I never thought I would achieve tbh. Especially when things stalled for weeks). Set my next goal at Xmas to get to 7%. So currently (hopefully) I am working towards that along with working on abs more than I have.

Controlling stress is also an important part of dieting and rebooting your body. Taming your stress results in reduced levels of cortisol, which has been linked to belly fat. Prevent your nerves from fraying with these tips and your body and your belly will thank you for it.

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.

In a study of more than 2000 people, those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they did drink (12).

How It’s Done: Start with an easy stroll. Eventually you’ll work your way up to a pumped-up power walk. But a gentle walk can still do wonders for you and your body, especially in the beginning. Bringing baby along in a front pack will add extra weight that can increase the benefits.

I stumbled upon Mike’s website while searching for a solution to the ‘post-baby belly’. He seemed to be talking a lot of sense but I still wanted to be sure this book would be right for me before purchasing. So I emailed Mike my questions. He answered right away and was friendly, knowledgeable, positive, encouraging, and trustworthy.

Qian F, et al. Metabolic effects of monounsaturated fatty acid–enriched diets compared with carbohydrate or polyunsaturated fatty acid–enriched diets in patients with type 2 diabetes: A systematic review and meta-analysis of randomized controlled trials. Diabetes Care. 2016;39:1448.

3. Twist: One foot placed slightly in front of the other with body facing the corner. This should resemble the movement of wringing a towel while taking knees further “inward” and opening body in the opposite direction. Start with knees bent and straighten with the twist by lifting the hip and leading it to the opposite corner.10 reps each side, then 10 again (total of 20, alternating after 10)

6. 1 Bottle of water for every 2 classes – A huge problem teens have is remembering to drink water. If you keep it in your mind that you should drink 1 bottle per water before every two classes, it becomes easy to remember. Remember to drink two additional bottles once you arrive home, so you will have enough water to lose weight for the day.

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Hey Mike! This article was a really interesting read and opened my eyes to a few things. I had no idea about the alpha and beta fat cells. Perhaps I have more alpha cells in my belly / hips area. I am a 21 year old female, 5’8 and 135 lbs. I do about 3 days of resistance training (arms, abs, legs), and 4 days of cardio (one of which includes HIIT). I have a pretty clean diet and seriously can’t figure out why my body still looks the same after months. I’m not by any means fat or even chubby. I just have the smallest amount of fat to lose around my stomach and hips and would be happy forever if I could, but I just CAN’T seem to lose it. Do I need to do heavier weight lifting? Maybe my calorie deficit isn’t enough. I would say I eat around 1600 – 2,000 calories depending on the day. I rarely drink alcohol or eat any sweets / processed foods. What would you recommend I do different to speed up my fat-loss weight? I don’t have much money to drop on supplements unfortunately as I know they get rather pricey!

Don’t expect even weight loss. You are going to lose more inches on your belly in the first 2 weeks than subsequent weeks if you stay dedicated to a weight loss routine. If you are at least 15 lbs. (6.8 kg) over your ideal weight, you should see significant results in the first 2 weeks and belly reduction may be harder afterward. [3]

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.

This gel can dramatically slow the movement of food through your stomach and small bowel, and slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite (32).

Apple cider vinegar is a great way to kick-start your metabolism and get belly fat moving. The acetic acid in the vinegar produces proteins that can help you burn up fat stores. With stress and the resulting increase in cortisol secretion, your body starts to produce more insulin as you age, since your muscle and fat cells aren’t responding to the increased levels of cortisol properly. With the increase in insulin comes fat storage, especially around your belly. A diet high in protein may protect you against insulin resistance, thus decreasing belly fat.

Hello Mike! Reading again your article, another question appeared. Actually I’m in 73kg 22% fat. Being in caloric deficit I’ll arrive to 72 kg, but at that weight the caloric deficit of 20% wont be the same amount as when I had 73kg, the values of TDEE for 72kg are new ones.

Don’t undervalue rest and/or sleep: Some people can end up actually working too hard, sabotaging their own progress, maybe even making themselves more likely to come across sickness or injury. Make sure that you’re taking at least 1-2 rest days each week and that your training sessions are not running on too long. Related: Signs of Overtraining You should also try to make sure that you’re getting enough sleep – try to get 7-8 hours a night.

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.

Lie on your stomach, stretch your arms overhead, point your toes, and lift your arms and legs about 6 inches off the ground. Hold for 1 count, imagining your legs being pulled out and back, away from your hips.

First things first, everyone has fat, both the layer of subcutaneous fat just under our skin that helps insulate the body and the deeper visceral fat that surrounds and protects your organs. That’s right: You’re supposed to have belly fat. But just how much fat you have and how it’s distributed has more to do with genetics than your core workout.

1/4 cup of walnuts packs more than two day’s worth of ALA (alpha-linolenic acid), a type of omega 3. And bonus: Walnuts have also been shown to reduce blood pressure and decrease inflammation in the blood vessels during times of stress. Add them to any of these

All of these take a toll on your metabolism and ability to control levels of body fat. If you’re up against large amounts of stress in your life (from work, lack of sleep, relationships, finances, etc.), studies show you can greatly benefit from carving out more time in your busy stress relievers like regular exercise, meditation, spending time outdoors and keeping up with fun hobbies.

You need to tackle this problem to stay healthy and look good at all times. You can reduce your belly fat by abstaining from some kinds of sugary foods and sticking to low-carb foods, vegetables, and foods with high fiber content.

Yea after reading it I think the problem is the inbalance between sodium and potassium so hoe can I get my potassium levels higher? And also if we’re taking 4 a day how long do you think it will last a month? And also when days I’m doing cardio the best thing to help with fat loss is hiit right? Thnx

If you’re among the 30% of Americans who sleep less than six hours a night, here’s one simple way to whittle your waistline: catch more Zs. A 16-year study of almost 70,000 women found that those who slept five hours or less a night were 30% more likely to gain 30 or more pounds than those who slept 7 hours. The National Institutes of Health suggest adults sleep seven to eight hours a night.

FYI, your workout is only half the battle; reducing belly fat also requires a diet change. Read up on the best and worst foods for flat abs, the hottest new flat-belly foods, and these healthy but high-calorie foods that may be causing weight gain.

Hi, I have a question (btw, amazing article, thank you). I don’t like lifting in the am because it drains me and affects my job, will your concept still work if I cardio in the am and heavy lift in the pm? Thank you

Great stuff Mike, I have been following this program as well. For the VPX Meltdown, it also has Yohimbine in it. Do you factor that into the 15mg you take daily or is that on top of it if you follow the .2mg/kg you recommend? I’m doing the 3 Meltdown VPX + 10mg Yohimbine right now at a bodyweight of 84 kg

Belly fat, or visceral fat, is an especially harmful type of fat that sits around your organs. The first 2 weeks of belly fat loss are the most important, because changes to diet and exercise can result in relatively large weight loss in a short time. Learn the truth about how the body stores and removes belly fat, then adjust your lifestyle for maximum fat reduction.

wow ! good tips to reduce the belly fat. But to be frank i am a little bit lazy and due to my laziness and extreme love towards food i get overweight. I tried lots of tips and exercise but i didn”t get results. As you if you have proper guidance and diet plan then you don”t get any results. After couple of tried i known about the Josh”s diet and exercise plan. Definitely i am not going for surgery which could have ruin my life. Rather i like to try Josh Diet plan which is of course have 60-days … Read More

“You can do 50,000 crunches a day, but it will still only be toned muscles under your belly fat,” says Lauren Harris-Pincus, MS, RDN and owner of Nutrition Starring You. “The truth is, unless the weight comes off, you’re not going to get a six-pack.”

The opposite process (losing weight) works the same. When we burn fat we burn it from our entire body, there is nothing we can do to target fat burn in specific areas. You can find more information in the article Lose Arm Fat and Lose Leg Fat.

Swap sweets, junk food and foods high in trans fat and saturated fat for fresh, unprocessed foods. Removing tempting snack foods and processed foods from your kitchen makes it easier to stick to a healthy food plan. If you cut 500 daily calories from your consumption, you’ll be on track to lose 4 pounds per month.

Excelsior! Thanks for information. I also like the idea of not having to take BCAA before working out, HMB pills (Forge) are much more convenient, There are enough of all the amino acids in the whey that I look forward to when I finish my workouts.

Cardio is one of the best ways to burn your calories and lose unwanted flab from the body. Walking is one of the first cardio exercises you should have as it is a good and effective method to burn away that belly fat. If you implement a healthy diet plus walking at a good steady pace for about 30-45 minutes four to five days every week or more, you will soon witness a change in the weight. This low-impact exercise can increase your metabolism and heart rate. It has a decreased risk of injuries and is regarded to be an efficient workout for beginners.

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.

Cut to the core. To attack your fat even more effectively, target the deeper layers of muscle along your abdominal walls by doing Pilates, yoga, and mat exercises such as crunches and push-ups. Core training will help you develop well-defined muscles in your back, chest, and abdomen.

Don’t be discouraged if it takes a few months, though. Some bodies require more time to make the shift from burning sugar to burning fat as its primary fuel. Just keep making incremental changes, and stick with it. Intermittent fasting can be helpful for making the transition faster. For details on this, check out my previous article, “What the Science Says About Intermittent Fasting.” There is simply no question in my mind that this is the most powerful tool you can use to optimize your lean body mass.

In addition to HIIT, you’ll want to consider adding some strength training to your program. Note that you can actually turn your strength training session into a high-intensity workout simply by slowing down your movements. Proper form is important, so to learn more about how to perform such exercises, please refer to my previous article, “Super-Slow Weight Training.”

Second Q, I tend to loose muscle way faster than fat even if I eat clean I notice that my muscle gains are fading if I cut, therefore I stop cutting my calories In order to keep my weight!! The problem with that is yeah I keep the muscle but gain I keep the fat too.! It’s been a frustrating 2 years of this ! What am I doing wrong here?! Any comment appreciated!

You can still sculpt out a slimmer silhouette with cardiovascular exercise, a healthy, balanced, low fat diet and whatever bonus activities you throw in. This may not be a novel approach, but it really works.

This is my favorite belly fat diet piece of advice. The biggest problem I’ve found people encounter when starting a new diet is NOT that they lose motivation or give in to cravings… it’s that this new diet requires them to read about, buy, and learn to prepare a whole host of new meal plans.

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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.

I work 3-11 am and eat (clean) during this time. I get home and nap until 4 pm then go to the gym around 5. I’m thinking if my last bit of food was at 10am ish then by the time 5pm rolled around I’d technically be fasted correct? Hard to find a routine around my work schedule but this is what I’m working with. Thanks for any tips.

Simple question I am a early morning person so I have a focused energy to do exercises in the morning. What is your take on exercising in early morning when our body is low in insulin, but high on cortisol ? by the way my goal is to end being skinny fat.

You don’t have to do casein no but I do like to have some protein an hour or two before bed because it can help with recovery. A minor point but worth noting. Personally I do low-fat cottage cheese or 0% Greek yogurt.

Sharing his story, he wrote: “I have two young kiddos and a very supporting wife, and the thought of keeling over at 40 because I was overweight and them having to be the kids at school who’s dad died because he couldn’t say no to Cool Ranch Doritos wrecked me.

Now the only problem is, my job is to sit infront of my computer and otherwise while traveling eating etc. the entire day. I dont have cardio area or machines in my gym and I barely even walk entire day. I dont have access to jogging spots so I can not even jog. I have stopped working out and high calorie diet coz i dont want to get fatter in the abdominal area. What should I do?

When you’re leptin-resistant, your body no longer hears its own signals to stop eating, burn fat, or pass up sugary foods. As a result, you feel hungry, crave sweets, and your body continues to store fat even though it already has more than enough. When your body routinely stores this excess as visceral fat, you increase your risk for high blood pressure, high cholesterol, vascular disease, atherosclerosis (hardening of your arteries), and an increased thickness in the walls of your heart.

Calculate your waist-to-hip ratio. Your waist-to-hip ratio — or the circumference of your waist divided by the circumference of your hips — can be a good indicator of whether you need to lose belly fat. Here’s how to get it:

You wouldn’t have to straight up tell them that you are trying to lose weight. You could tell them you are eating healthy and exercising because you want to live a healthier lifestyle. Everyone’s bodies are shaped differently, don’t feel like you have to look like a model. God made you the way you are out of his own image and likeness. Also, don’t be afraid to tell your parents the truth. Maybe you could exercise WITH your parents and help them lose some weight too!

Research also has associated belly fat with an increased risk of premature death — regardless of overall weight. In fact, some studies have found that even when women were considered a normal weight based on standard body mass index (BMI) measurements, a large waistline increased the risk of dying of cardiovascular disease.

Love your articles, website, and diet info, its really helping. I just need that little extra to get down to 10%, Going to get hydrostatically weighed this week to really narrow it down and see where I’m at. Believe I’m right around 16% or so…

BCAA’S should be taken in a 3:1:1 ratio of Luciene, valine, Isolucine at 1 gram per 10 pounds of LBM. This ratio works because it simulates the the ratio of BCAAS that would be present in your bloodstream if you were in a catabolic state. Your body thinking it is in a catabolic state will then almost be forced to burn fat as it’s primary fuel source. This is exactly why this method works.

Hey Mike I’ve been doing the one year challenge for about 2 1/2 months and I’m definitely seeing a change. I also just bit the bullet and bought your 30 day supplement package (the exchange rate is going to be eye popping) but I’m hoping it’s what gets rid of my onliques. I’ll let you know.

I didn’t eat enough calories a few days like 1000 prob because I just wasn’t Hungry the pounds just fell then I literally drunk with the chicken at the end of the night I then went up 5 pounds. I’m just getting a little frustrated every time I let go for the one night I lose my progress lol I want it to be consistent progress while being able to enjoy myself once or even twice a week without ruining my progress. Thanks for all your help I am making progress and very happy with the help you guys are giving me it’s great to have some help Cheers Neil

Hello sir, I read this whole article and re-read through it 4 times, and im a 14 year old boy struggling with this stomach fat that im desperately trying to burn. Im in crossfit for 3 days a week; monday, wednesday friday, and i burn some fat and then it just comes back and I dont know what to do anymore. I cant go on diets long enough because I crave other things, and i dont know if its my gene’s because my dad is a heavy kind of person.

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.

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.

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Many observational studies prove that people with a higher protein intake have lower levels of belly fat. It also raises your metabolic rate, making you more likely to build muscle during and after exercise. 

Your best bet for blasting belly fat is slow, steady weight loss — not instant one-week results. Steer clear of diets promising double-digit weight loss in just a week or diets that cut out entire food groups or require you to eat just a couple foods. These are typically fad diets that aren’t sustainable — so you’re likely to regain any lost weight — and such diet plans might even interfere with your ability to lose fat in the long run, explains the University of Wisconsin-Madison.

Adult women require anywhere from six to eight hours of sleep every night. If you’re staying up late on the regs and aren’t meeting that minimum, you’ll throw off your natural rhythm, which can cause your body to freak out and start overproducing hormones (including cortisol). By getting the right amount of sleep every night, your body and metabolism will stay regulated — keeping you and your tummy on point.

Diet, of course, is only part of the picture. Exercise, and the right type of it, is crucial to boosting your metabolism and shrinking both subcutaneous and visceral fat cells. If you’re not working out regularly, now is the time to start, using these guidelines:

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.

Hi Mike, I am a Bigger Leaner Stronger user (its been a month and a half). I have a question after reading this post of yours and would really appreciate it if you could clarify it for me. In your book, you suggest to incorporate a pre-workout meal which includes about 30 grams of carbs and 30 grams of proteins, which is what I have been following. However, in this article, you talk about working out in a fasted state for effective belly fat loss. Which one should I be following – I am currently following macros for cutting 1.2g P, 0.2g F, 1g C per pound of body weight. I workout first thing in the morning, however, I do have a pre-workout shake with 30 grams of each carbs and proteins. I do not have all the things you mention here BCAA etc etc to incorporate in my pre-workout meal. Would you suggest I ditch the pre-workout shake all together? Please advise. Thank you for all your hard work. It has helped my entire family greatly.

My question is sorta multi-faceted so I’ll try to keep it condensed. Basically I’m struggling with getting a small amount of belly fat off but its been really really stubborn. I’m 43 years old and I’m about 10% BF but yet I still have this small “padding” on my stomach that won’t seem to go away. My TDEE is supposedly 2265 (with 4-6 hours of excercise per week). I know that I’m not genetically cursed however I feel like there’s no way that’s my real TDEE. When I even begin to approach the 2000 calorie mark I immediately begin to put on belly fat. I’m a disciplined eater. I don’t drink, I eat my macros almost perfectly (40,40,20). What the heck? I should be at a 20% cut at 1850 calories but I never seem to lose any of the belly fat when I eat those calories. When I get up around 1950-2000 (should still be in a calorie deficit) I begin to put on belly fat. I own two companies and my work life is stressful so I’m wondering if I have too much cortisol in my system all the time? Not sure. I’m afraid to reverse diet back up to 2265 because I’m afraid I’ll blow up like a balloon. Not sure whether to cut with lower calories, reverse diet or what? Do I need to do more cardio? HIIT? But I’m supposedly already in a calorie deficit so I’m not sure if that will help. Feeling really stuck.

Depression. Dutch researchers found that adults with depression were more likely to gain visceral fat (but not overall body fat) than those who are not depressed. Here again, women are at particular risk since they experience depression at nearly twice the rate of men.

Absolutely. Cardio exercise, including aerobics, is one of the best things you can do to lose belly fat and fat anywhere. Strive for 30 minutes of moderate cardio exercise (aerobics, fast walking/jogging, elliptical, biking etc) at least 5 days per week. On a 10-point scale, moderate means you’re working at about a level 5 or 6. If you don’t have this much time, you can pump up the intensity to vigorous exercise and slim down the time to 20 minutes and get the same benefit. Vigorous exercise would be a 7 to 8 on a 10-point scale. In fact, if you do vigorous exercise, 3 days a week should do the trick. Of course, the more you do, the more fat and calories you’ll burn. Interval training is a great way to get your body used to vigorous exercise. To start, do 2 minutes of moderate, alternating with 30 seconds of vigorous for 20 minutes. As you get in better shape, you can increase the vigorous exercise time. Good luck!

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.

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.

Weight loss isn’t always as straightforward as “calories in vs. calories out.” Changing the type of calories you eat can also accelerate weight loss and reduction of belly fat. A ketogenic diet is a strict low-carb diet that is high in filling foods that supply mostly fats and some protein. Reducing carbs helps the body burn stored body fat for energy, usually very quickly.

Making your own natural juice is very easy, so there is nothing on your way in substituting the processed juice and sodas with natural juices. I will present you some other different recipes because you can’t drink parsley juice every day.

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.

Flavor your water with fruits, such as watermelon, strawberry or lime. Or fill an ice tray with coconut water, freeze it, and then pop a coconut ice cube or two into your fresh water glass for some extra flavor.

Yes. However, High Intensity Interval Training (HIIT) sessions should be limited to 30 minutes in length, and performed no more than 2 or 3 times per week. Other exercises, such as walking and bicycling, can be done for much longer. Build up your endurance gradually.

Andrew Bennett enjoys exploring health and fitness through his personal workouts, as well as researching the latest about the subject. As a natural body builder, Bennett enjoys the ongoing pursuit of health and wellness in all aspects of life. He writes articles, blogs, copy, and even award-winning screenplays.

Eating real foods will also result in you eating more of a high-fiber diet, beneficial for controlling appetite, digestion, heart health and more. It’s been stated by certain obesity researchers that “Increasing consumption of dietary fiber with fruits, vegetables, whole grains, and legumes across the life cycle is a critical step in stemming the epidemic of obesity.” (5)

My goal was to get to single digit bf (which I never thought I would achieve tbh. Especially when things stalled for weeks). Set my next goal at Xmas to get to 7%. So currently (hopefully) I am working towards that along with working on abs more than I have.

Wondering why we are talking about sleeping here? Adequate sleep is very important for weight management. Everyone needs six to eight hours of sleep. According to a recent study, too much of sleep or the lack of it can lead to weight gain.

Hey Mike, great post. I am going to give you routine a try. I want to know what you thought about the supplement C3G( Cyanidin 3-Glucoside). It was shown in Dr. Oz as a great supplement to help you stop your body from storing anymore fat. I see a couple of supplement commanies starting to use it calling it PROC3G, but I don know if the studies are legit since it has only been verified through rats.

Hey mike. Does it make a difference if you do HIIT first thing in the morning and lift weights in a fasted state in the evening compared to lifting weights first thing in the morning and doing HIIT in a fasted state in the evening? Thanks.

Researchers have found that obese people tend to have greater numbers of Firmicutes bacteria than people of normal weight. Studies suggest that these types of bacteria may increase the amount of calories that are absorbed from food (39, 40).

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What a great answer, perfect. I’ve been following all your tips and I’ve passed from 71kg 22%BF to 69.3 kg 20%BF in 2 weeks. I don`t know if its OK but I’m still very motivated to achieve the 6-10%BF range before June! 😀

Loosing belly fat is not only for the appearance sake, but it is important to shed the extra fat on your belly for health reasons. A pot belly that men usually develop is a sign of bad health and needs to be reviewed. Women too need to keep a check on their weight in order to stay fit.

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.

Workout for 60-70 minutes a day in total and stay hydrated. During your exercise, include a 5 minute warm-up to slowly rise your heart rate, like a slow jog with a slowly accelerating pace. After, do 60 minutes of exercise to keep the heart rate up, you could do 2-3 different exercises. Finally do a 5-minute cool down to lower your heart rate like a jog turned into a walk.

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You know that your cardio sessions are crucial when it comes to burning the layer of fat sitting on top of your abdominal muscles. But it’s still important to work those abs even as you’re trying to shed fat, says New York City-based personal trainer Adam Sanford, founder of Adam Sanford Fitness. His favorite move to do that? Holding plank on a BOSU ball. “It’s more challenging than a normal plank where your hands are on the floor, because the BOSU tests your balance,” says Sanford. “When your body tries to find control as your balance is challenged, your abs, obliques, and deep transverse abdominal muscles are activated.” Strengthening these core muscles also helps increase your metabolism, ultimately helping you to burn more calories and fat. (Here are 6 other ways to make a plank work your abs even more.) 

Is your fat tummy bothering you? Have you ever wondered if you could achieve an unbelievably flat tummy faster than any of your peers? Owing to today’s sedentary lifestyle and poor eating habits, there is no wonder a fat tummy is something that has been bothering most of us.

Keep your stress levels low. Stress causes the body to crave fatty foods, often called “comfort food”, and can also lead to snacking or eating when the body isn’t actually hungry. Finding ways to lower your stress levels can help you feel better and may help you lose weight faster.[39]

Add in low-fat dairy in the form of yogurt. Yogurt helps lower cortisol levels with calcium. Greek yogurt has more protein than regular yogurt, and 1 serving per day, as part of a balanced diet, can help you burn off belly fat faster.

Hi there! So, I would be so HOT in the 80’s Jane Fonda days with very little effort. However, that is not the “look” now. I have just recently realized the secret to a booty. It is less about strong legs and more about specific but targeted exercises. When I was a sprinter, I loved my butt–lots of plyometric and explosive power training. That is not currently sustainable for me or most women. I do lunges, squats, dead lifts, bridges with weights, other butt lifting exercises. If you over-develop your thighs and hamstrings, your butt will look small in comparison. One person to follow for motivation is Jen Setler (I think I got her name right). The most important thing is to be comfortable in your skin and do what you do to boost your self-confidence and health. I think there is a tendency to get a bit crazy with the cheeze whiz at times when it comes to body image and what one is willing to do to look like an air brushed 5’11” 14 year old.

Several studies show that alcohol can increase appetite and food intake, and certain types of alcohol are associated with belly fat specifically. If you’re an ale aficionado, be especially mindful of your consumption: One 2013 study review from Denmark suggests that intake of beer is associated with abdominal obesity, while a German study found that lifetime consumption of alcohol is positively related to abdominal fat in 160,000 women. (Not to mention, drinking too much alcohol can mess with your fitness goals.)

No amount of pills or powders are going to get you there. It takes hard work, and it takes time. And this is another major reason why diets fail: people don’t want to go through the discomfort of it all.

Eating real foods will also result in you eating more of a high-fiber diet, beneficial for controlling appetite, digestion, heart health and more. It’s been stated by certain obesity researchers that “Increasing consumption of dietary fiber with fruits, vegetables, whole grains, and legumes across the life cycle is a critical step in stemming the epidemic of obesity.” (5)

I’ve lost over 110 pounds over 2 years but my belly still holds a lot of fat and when I measure it and then put in a body fat percentage calculator, it says I have 27% BF which is totally demoralizing as I’ve worked at it for a long time now. It feels like I’ve forever been in a caloric deficit but I’m not seeing any fat coming from my mid-section. I’m currently changing it up at the moment by drastically cutting sugar out of my diet and taking in around 100g of carbohydrates a day, 5 days a week and having 2 high carb days as I’ve heard it’s good to shock your metabolism to carb cycle. My protein intake daily is 140-180g and my fat is between 50g-95g.

Belly fat is linked with higher risk for developing various health issues. It is a strong risk factor for heart disease, type 2 diabetes, and even some types of cancers, says Samuel Klein, MD, the director of the Center for Human Nutrition at Washington University School of Medicine in St. Louis, Missouri.

Second Q, I tend to loose muscle way faster than fat even if I eat clean I notice that my muscle gains are fading if I cut, therefore I stop cutting my calories In order to keep my weight!! The problem with that is yeah I keep the muscle but gain I keep the fat too.! It’s been a frustrating 2 years of this ! What am I doing wrong here?! Any comment appreciated!

Aerobic exercise is great to help expend calories and boost metabolism to promote weight loss. Keep in mind, however, that you can’t “spot reduce” weight loss, meaning that you can’t do a certain exercise to target weight loss from a particular part of your body.

10 Stars to this App! Thank you Women’s Fitness for coming up with this great app not only it helps all woman to be healthy and fit it also helps individual to stay healthy even without internet. Just turn off your mobile data if you don’t want advertisements. Overall by far this4 is an Excellent App for Women who wants to stay healthy and fit. Hopefully I can do all the exercise in a day but for now, I will do it one step at a time. May I suggest to also include free offline Aero or Zumba execises? it will be more fun and will for sure complete this app! More Power to you guys!!! Thanks again.

Our muscles are habitual of storing a kind of carbohydrate known as glycogen. This stored carbohydrate is only consumed when our body does some extra exercise. When we get rid of carbs, we can actually access this stored fuel and consume it off. For this avoid consuming carbs after lunch and substitute with low-carb food so that no new fat is stored.

Sit with your feet on the floor, knees bent, hands beneath your knees for support. Keeping your chest lifted and shoulders back, engage your ab muscles and raise your lower legs until they are parallel to the floor (your knees should still be bent) and you are balancing on your sitting bones.

PS: Still waiting on more Legion products to be available at Europe – only Pulse right now at Amazon – so I can get Forge (I’ve ordered once from here… took me nearly 2 months till get it in home, due customs wait and costs, etc) 🙁

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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?

Raise both legs up toward the ceiling so that they are perpendicular to your torso and steady yourself by extending your arms out away from your sides on the floor with your palms facing downwards. This is your starting position.

One animal study found that bacteria-free mice gained significantly more fat when they received fecal transplants of bacteria associated with obesity, compared with mice that received bacteria linked to leanness (40).

Try to stay away from fad diets like those that promise if you drink only smoothies for 7 days you’ll lose 20 pounds. No one drinks smoothies all day and every day. You will have such intense cravingsfor regular food that you will break that diet and binge eat.

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Join the resistance. Why? Resistance training builds muscle, and more muscle means a faster metabolism. Aim to strength-train for at least 30 minutes two to three times a week and switch up lower- and upper-body exercises. Tip: Experts say that you burn more fat by lifting weights before your cardio workout.

The question of how to lose stomach fat in a week cannot be overstated, sure some people may doubt it, but losing belly fat in a week is easily doable and has been done before. When the question of how to lose stomach fat fast is asked, it should be how many pounds, because losing belly in a week, could mean 2 pounds, 4 pounds, or even a pound of belly fat. Whether you’re a woman looking for ways on how to burn belly fat, or a man looking for best way to lose belly fat for men, the goal is achievable if you follow the steps mentioned here in this video for steps on how to lose belly fat in one week.

Arrange 6 lean beef tenderloin cubes and, separately, yellow squash wedges onto skewers. Brush with 1 1/2 tsp olive oil, sprinkle with rosemary, grill until done. Serve with 1/2 cup steamed quinoa with grated lemon zest to taste.

How They’re Done: Your goal is to contract and hold the muscles that control the flow of urine. To get which muscles they are, start by doing the exercise while you use the bathroom. As you urinate, manipulate your muscles until the stream temporarily stops. Then release and let the urine flow. Remember what that feels like, and when you’re not urinating, contract, hold, and release those same muscles. Try to do this 10 times per session, three times a day.

Most exercise plans for fat loss focus on regular steady state exercise such as walking and jogging at a moderate intensity for an extended period of time. However, most of these plans have led to relatively negligible weight loss.

2. Be the class clown in gym class – Have entirely too much energy in gym class. Act super enthusiastic and excited, move around the entire time! Volunteer to take the lead and demonstrate exercises. Whatever it takes to bring your energy and activity level to a 10? Make it happen!

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2. Should I be taking forge and phoenix for the second work out? It’s around four hours from the morning meal after HIIT, the article indicated Insulin levels stay elevated between 3-6 hours. For my 8 AM meal I do 1 egg, 5 egg whites, 2 slices of ezekial bread, and 40 grams whey protein. My heavier carb meal is right after weight training. Thanks again for all the great articles.

Balance the power. An ideal fat-burning meal plan includes 30 percent protein, 40 percent carbohydrates, and 30 percent fat. In a 2009 study, dieters who stuck to these ratios lost 22 percent more belly fat after four months, and 38 percent more after a year, than those who followed a low-fat diet.

Zero Belly Diet panelist Martha Chesler did just this as part of her Zero Belly program, and the results were astonishing. “I saw changes immediately,” she reports. In less than six weeks on the program, Martha dropped over 20 pounds and an astonishing seven inches from her middle by combining the Zero Belly Foods with a pre-breakfast walk.

Start each day by making a large pitcher of “spa water”—that’s water filled with sliced whole lemons, oranges, or grapefruits—and make a point of sipping your way through at least eight glasses before bedtime. Citrus fruits are rich in the antioxidant D-limonene, a powerful compound found in the peel that stimulates liver enzymes to help flush toxins from the body and gives sluggish bowels a kick, according to the World Health Organization. For added belly-blasting benefits, brew yourself a pot of green tea, one of the five best teas for weight loss.

3. Standing Band Rotations: Stand sideways to a cable band with feet hip-width apart, pull the cable close to body at the height of your chest. Keep your hands in the middle and use all your core muscles to brace your torso.

High-Intensity Interval Training (HIIT) is the one type of workout proven to help you lose belly fat. It’s the most effective way to lose overall body fat percentage, which is necessary if you want to lose your tum. Try this 45-minute HIIT workout.

Belly fat can make the waistband of your pants uncomfortably tight and leave you feeling self-conscious in a bathing suit. Classic weight-loss strategies help slim your middle so you feel more confident, but you’ll have to be a little patient.

I don’t recommend eating back calories burned like that. I’d just keep it simple and use an appropriate activity multiplier with this calculator, and stick with that amount of cals: https://legionathletics.com/how-many-calories-should-i-eat/

No, endless crunches aren’t the secret to a flat belly. Crunches, sit ups and planks may strengthen the muscles that lie underneath excess belly fat, but they don’t burn it off. Cardio exercise that raises your heart rate for an extended period of time is more likely to help you slim down that muffin top.

Don’t go by the sweet taste of cinnamon, it won’t increase your fat. In fact, cinnamon will help reduce your overall body fat including the belly fat. Cinnamon is a thermogenic. It means, cinnamon tends to produce heat through metabolic stimulation. Thus cinnamon makes you burn your fat. So, include 1 tsp. of ground cinnamon to your daily diet in order to increase your metabolism. Take ground cinnamon and not the cinnamon bark oil which may lead to ulcers, mouth sores and mouth burning when consumed. Cinnamon is one spice that you can cook with any food.

Hey Mike, I’ve been following the protocol you outlined here for a couple of weeks now but am seeing little-to-no results. I’m wondering if it has to do with what I’m eating after my training/my training schedule. It looks like this:

You have to prevent the body from getting used to workout routines that are fixed. Hence, you may need to switch occasionally. How about running? It is a good effective way of keeping your heart rate up, lose calories, and reduce belly fat.

Unfortunately, this doesn’t count as fasted training. Does it still work? Yes, but not nearly as well as ingesting solely BCAA’s. Keep in mind that building muscle, maintaining, or losing fat can all be done WITHOUT supplements–we all know how pricy they can get– which Mike has acknowledged many times in the past. The suggestions he lays out are just that–suggestions and you can use as many or as few of these suggestions as you want. That’s what’s so great about his work–he references pretty much everything and explains what it is and why he uses or suggests it, allowing you to take this information and fit it into your plan. Quan, if BCAA’s would put a dent in your pocketbook, then just stick to the protein pre and post workout and keep hittin’ it hard–just my thoughts. Best luck to you.

All women over 40 should consume 25 grams of fiber per day to stay healthy. As an added benefit, fiber helps you stay full. However, you don’t want to consume all your fiber at once or you’ll get bloated. Dr. Oz’s Fiber Pack will provide morning fuel and healthy snacking throughout the day so you don’t reach for any harmful goodies like cookies or salty snacks loaded with unhealthy carbs.

Unfortunately, most of the things we eat contains MSG (monosodium glutamate). All the highly processed foods contain this substance. It harms not only your body but also helps abdominal fat generation. Try to avoid processed foods as much as you can, and eat raw things.

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 referring to the phoenix product and so while i try to raise my potassium levels taking phoenix will increase my chances of beating bloating? thats what you’re saying right, just wanting to clarify thanks.

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2. Ab Plank is a great exercise to really challenge your entire core and build up your strength and endurance. The Plank works the lower abdomens, the oblique muscles and your lower back. It takes focus and concentration plus some upper body strength. Start with holding the plank position for 30- 40 seconds and build your way up. You will be amazed at how strong your cores will get by doing this exercise regularly.

Hi Mike. I really like all your articles. Thank you! I’m planning to follow your routine and take the 3 supplements you recommended. However, I’m so confused about the dosage. I read from the labels that the serving size is 4 capsules for both forge and phoenix. According to your routine, that would be 8 capsules for each supplement per day. Isn’t it too much? I’m 180 lbs btw. I’d appreciate if you could give me some pointers. All the best!

Hormones can definitely play their part but the solution is always similar. Figure out what your calorie intake is and adjust it accordingly so you can lose weight. Have you played around with this calculator before.

Researchers have been long studying the role that your gut flora plays in different areas of health, including weight management. Studies actually suggest that there’s a positive-feedback loop between the foods you crave and the composition of the microbiota in your gut. According to the source article:

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?

2. Boxing: I let my clients do boxing as I feel that it’s a great way to pump up your heart rate and increase sweating. Higher the heart rate the more calories they’ll be burning. Usually I instruct my clients to do one minute of punches or combinations usually on boxing pads but can also be done on a punch bag followed by 30 seconds rest. Usually I repeat this exercise several times until my clients are fit. Then I let them hold the plank in between rounds as an active rest.

Sugar is really bad for you. And you especially want to avoid added sugar when you trying to lose belly fat – even hidden sources of sugar like sweetened dairy, juices or packaged snacks made with grains.

Leafy greens like collard greens, watercress, kale, and arugula may not be on your everyday list, but they all contain a compound called sulforaphane. This nutrient has been shown to act directly on the genes that determine “adipocyte differentiation”—basically, turning a stem cell into a fat cell. A healthier intake of the compound means a healthier body weight for you. And just a scant teaspoon of vinaigrette will help your body absorb the fat-soluble nutrients.

Another noteworthy benefit of heavy, compound training is the simple fact that most people find it more enjoyable than high-rep, “feel the burn” workouts, and more enjoyable workouts means better long-term compliance and progression.

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.

Reduce your intake of grains (especially refined kinds). All grains are not bad (especially sprouted or gluten-free grains), but they won’t help you lose weight or recover from a health condition. Instead, focus on vegetables and fruits that are low in sugar and high in fiber (like raspberries in the chart above).

I understand eating on a deficit can be difficult (I’m on a cut myself!). If you’re currently maintaining at 2000cals, then you have to eat less than that to create an energy deficit. No way around it. Hunger pangs are normal first few weeks, but they start to go away. You can also eat meals that are higher in volume to increase the feeling of fullness. Cheat meals once a week or every two weeks also help. You got this!

The diet also recommends you cut back on high-fiber foods like beans and broccoli. Yes, they may cause gas — maybe even a bit of temporary bloating if you’re not used to them. But these foods are great ways to lose weight and keep it off. Fiber helps you feel full, so you eat less.

Belly fat is something that makes you look really bad and it is also very unhealthy. A sedentary lifestyle and wrong food choices are responsible for belly fat. However, not to worry, you can always do some core strengthening exercises to get the desired washboard abs. Here are some expert tips to show you the way to shed those extra pounds from your belly.

Hi Mike. I dont have time to workout twice like you do. AM: lifting PM: cardio. My routine is lifting, then cardio fasted first thing in the morning with the proper legion supplements. However, by the time I get to cardio, i am drained from lifting, stomach is making hungry noises and i am starving by then. Any adive on how to have more energy for cardio?? My routine is stretch 10 mins, lift 45 mins then cardio 10 mins on stairmaster. I like to add more cardio to my routine. Currently at 19% BF, goal is 17%. I am a female.

This just in: Saturated fat packs on more visceral fat than polyunsaturated ones, according to a 2014 Swedish study. When subjects ate 750 more calories daily for seven weeks, either in the form of palm oil (saturated) or sunflower oil (polyunsaturated), the former gained more visceral fat while the latter gained more muscle mass and less body fat. You know the deal: Polyunsaturated fats are the ones in nuts, seeds, and fish and can help you lose belly fat. (Here are 4 ridiculously healthy seeds you should be eating every single day.) 

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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.

Don’t starve yourself. Eating too little will tell your body to go into fat storage mode, so eat breakfast, healthy snacks and fresh meals. Women should not eat less than 1,500 calories per day, while men should not eat less than 1,700 calories. [2]

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Workout for 60-70 minutes a day in total and stay hydrated. During your exercise, include a 5 minute warm-up to slowly rise your heart rate, like a slow jog with a slowly accelerating pace. After, do 60 minutes of exercise to keep the heart rate up, you could do 2-3 different exercises. Finally do a 5-minute cool down to lower your heart rate like a jog turned into a walk.

Hey, Mike! Thank you for all of this information you’ve put up to help get an understanding of why some of this weight loss and definition building. I’ve been working out regularly with a home DVD and doing couch to 5k and then on to 10k for for almost 11 months now. I started at 292lbs and am now stuck at 210 and I feel like I’m building muscle in my shoulders and arms, but my belly is stuck in that puffy area. I cannot seem to ditch it!

I’m a female, am alittle above 5’7″, and weighed about 150 lbs when I started working out. I’ve been working out for about 2 years really hard now. I used to run 5 miles a day, then after about a year, slowly went down to 2 or 3 a day instead. But I run every day. If I’m not running, I’m lifting weights, on a stair-stepper, or on a stationary bike. I’m at the gym for around 2 hours a day and eat very clean. The first few months I started working out, I felt great about myself, but recently I feel myself falling back into worse moods. I’ve noticed these past 2 years, I’ve maintained my weight of 150, but I recently went to the doctors and turns out I now weigh 158 lbs. My belly feels like its getting bigger although I still go to the gym 6-7 days a week for 2 hours at a time. All I really seem to eat is big salads, soups, and turkey, and yogurt. I don’t know if I’m not eating the right foods, the right amounts of foods, or something’s wrong with my exercising habits. But honestly, any advice could help. Thanks for taking the time to read! have a great day.

Even walking can be adjusted for an HIIT workout. Do 3 shorter, fast-paced interval walks (alternating faster walking with a few slower periods) and 2 walks at moderate intensity each week. You will burn 3 to 5 times more visceral (belly) fat. [5]

Ah now I think I understand. When fed state insulin high and in this state it’s not using fat for fuel?. When fasted stated insulin low and body turns to fat and mobilises stubborn belly fat? Thanks Mike!

There are several ways to practice fasting, including: skipping breakfast, eating all you want five days out of the week, severely limiting calories on some days or even not eating anything at all some days, or limiting your eating hours to only 6 or 8 hours a day.

I just have a question regarding Phoenix. You state that you take 1 serving of Phoenix before your workout in the morning and 1 before your workout in the afternoon. Does it mean that you take 8 capsules a day (a serving being 4 capsules)? It is indicated not to go over the dosage (2 capsules twice a day) on the container that’s why I’m wondering.

3. Standing Band Rotations: Stand sideways to a cable band with feet hip-width apart, pull the cable close to body at the height of your chest. Keep your hands in the middle and use all your core muscles to brace your torso.