Carlsson AC, et al. Prediction of cardiovascular disease by abdominal obesity measures is dependent on body weight and sex — Results from two community based cohort studies. Nutrition, Metabolism & Cardiovascular Diseases. 2014;24: 891.
My apologies on the lengthy post, but I’ve been reading a lot of your articles and combining all your knowledge to set the correct regimen for myself based on my time schedule and goals. I would appreciate your assurance that what I’m doing and understanding is correct.
Several key factors are to blame for such high rates of unhealthy weight gain around the belly (visceral fat), obesity and becoming overweight, including less activity, eating more processed foods, dining out more, lack of sleep, toxicity and increased stress.
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?
2. Sweep: Start with basic abs tuck (standing crunch). For that you have to lift one knee using the abs, and bend the other knee to sit slightly on the ground. Bring the rib cage to the bellybutton so that the spine is in C-curve position. Simultaneously, squeeze the oblique on one side to crunch while reaching down for the opposite foot.
Hey Mike! Great articles and I think I will buy your book. But I’m confused on something. I have a very, very slow metabolism and read your article “How to Speed Up Your Metabolism” on muscle for life. So, I know I need to keep the metabolism up and up my calories. But your sample meal plan listed here (which is 140 g breakfast, light salad, whey, dinner, and some protein) is really, really light. I’m guessing this is 1,500 calories, if that, which is highly restrictive. How do you reconcile the two articles? And since I’m a hair shy of 6′ and 200 lbs 20% bf, is 1,500 cal the right fat loss calorie target for me?
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 do have a question though. You might have said this and I simply missed it, but would you recommend some type of post work-out protein isolate after working out? I know your consuming protein afterwards, but that’s a slower metabolized type of protein that won’t help with the recovery of your muscles as fast as an Isolate would. What’s your take on that?
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.
Question for you. I get sore pretty easily and how do i manage doing HIIT workouts that will engage my legs while also weightlifting involving my legs. Do i do HIIT cardio later on in the day? Or after my legs weights workout. I typically get pretty sore from HIIT or some sort of leg workout that makes me wary of doing HIIT the next day. Alternately i’ve created this plan, do you think this will work.
Hi, you said to train on an empty stomach but also to train heavy. When I do heavy deadlifts/squats in a fasted state I feel like I’m almost about to faint and never complete my workout – unless I have e.g. oats+milk in the morning to give me energy. I get doing cardio on an empty stomach but what about heavy compound exercises?
A sedentary lifestyle is one of the major causes of occurrence of belly fat. If you don’t indulge in any physical activity, and spend most of the time sitting, watching T.V., reading, etc., it is known as a sedentary lifestyle. Lack of regular exercise, or not exercising at all can lead to fat storage around the belly area. In other words, being a couch potato will make you fat.
I’m 5ft2 and I’m 18 i weigh about 11 stones but I’ve got more muscle on my body I don’t know how to get rid of my belly fat because that is all that’s left as fat on me that makes me feel uncomfortable?
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.
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.
Hey Tom, congrats on the weight loss so far! As long as you remain in a calorie deficit, the beer gut will eventually disappear. Fat will come off different parts of your body at different rates, so don’t get discouraged! it’s down to your particular body, and how it likes to store fat.
Vatrella A. Abdominal adiposity and lung function in women. Nutrition, Metabolism and Cardiovascular Diseases. In press. http://www.sciencedirect.com/science/article/pii/S0939475315302076. Accessed March 4, 2016.
Also, I can’t split up my workouts into AM & PM since the kids are only in school in the AM so I do a HIIT spin class at 6am and weightlifting (kettlebells) at 9:30. I struggle with what to eat in between, but find I’m too fatigued to stay in the fasted state for the second workout. What would you recommend eating between workouts?
He said: “Typical day: Morning: Bulletproof Coffee. Lunch: Microwave heated leftovers (steak, deer meat, Quick Eat hamburgers, sausages). Dinner: Chicken/steak/fish/dark veggies (broccoli, asparagus, spinach). Snacks: Cheese sticks.