I’m a 53 year old man, 6-4, 225 lbs, martial arts instructor since 1989. I’m down from two-freakin’ seventy! Hooray but… my goal is 200. I know, 270 is unbelievable since I teach martial arts, right? Well, I try and DO the martial arts as much as I can, but most times, to serve my students right, I need to coach, not train. Since November 2016, I ride my bike with my kids about 4 days per week – around 13 mile round trip – and that includes about 5 or 6 30 second races with my 10 year old son. Don’t laugh… he beats me most times. It’s a great “super push” during the medium strain ride. Also do plenty of push ups etc… which brings me to my question:
Reduce calories by watching portion sizes and emphasizing whole, unprocessed foods. Make an effort to include certain foods in your diet. Eat low fat dairy because, as noted in a 2009 study from Australia’s Curtin University, dieters who ate five daily servings lost more belly fat than their peers who consumed only three servings. Swap refined, white breads and rice for whole grain varieties. A study in the American Journal of Clinical Nutrition published in 2008 found that dieters who replaced their regular intake of white flours with whole grains experienced more loss of fat from the belly.
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Belly fat can actually be very dangerous for your health, it can cause a slew of health issues from diabetes, to heart disease, sleep apnea and even some cancer. Plus it’s uncomfortable and can lower self esteem. (1)
Planks: Get in the push up position, but rest on your elbows and forearms. Pull your stomach muscles in tight, keeping your back, neck, and bottom in a straight line. Hold this position for 30 seconds or as long as possible. Rest and repeat 3-5 times.
Hey Mike, I usually do cardio with weights in the morning before I eat once a week, then I do HIIT 3 times a week before I eat. I’m fine with the workouts I’m just having trouble with my macros. I started the year at 215lbs and I’m now down to 160lbs I don’t want to lose more weight if anything I should gain some, I just want to lose fat. Should I base my calories and macros as If I’m just trying to gain weight and build muscle and the fat will basically fade away over time or what should I do?
Keeping a food diary is essential to help you stay on track and allow you to evaluate your progress. Food-tracking tools also help you monitor your intake of nutrients such as carbs, protein, micronutrients and fiber, and can even allow you to record your exercise and physical activity.
Eat whole foods: Eating whole foods is the easiest way to lose weight. Whole foods are natural, filling, and low in calories. They are full of vitamins and minerals, and fiber which keeps you full and helps you lose weight.
Although you cannot spot-treat, incorporating some strength training exercises that focus on your core (back and abdominal muscles) can help support the look of a toner, leaner stomach. Do exercises like: the plank, crunches, or v-sits.
The first is cardio. This is any kind of exercise that gets your heart rate going That includes biking, running, walking, hiking, swimming, jogging, playing sports and dancing. The Centers for Disease Control and Prevention recommend getting at least 30 minutes of cardio most days of the week. This will help you burn the calories you need to create a deficit that is conducive to losing fat.
Eat more protein. Protein is required by the body to repair damaged cells and plays a vital role in growth and development. But it can also play a role in weight loss. Diets high in protein tend to make people feel fuller, and when paired with a reduction in carbohydrate intake these diets can help with weight loss. However, it’s important to remember that not all sources of protein are good for you: red meat and full-fat dairy products, though high in protein, can also increase the risk of heart disease. Good sources of protein include:
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:
According to Bruce, the program helped his father-in-law lose nine pounds of belly fat in a record three days and 30 lbs. in one month. A video testimonial exists and is available for anyone to watch.
Not quite! HIIT actually requires you to go all out for short periods of time, so it can be pretty taxing and does require a lot of effort. Luckily, you only need to do HIIT for about 20 minutes for it to be effective. Click on another answer to find the right one…
We also love yoga, hula-hooping (yep, great for the abs) and the good standby “Abs of Steel” videos, and trust me the outfits in the 1990’s video will increase the cardio aspect just from laughter alone! There are also a slew of videos online, find one you love and can stick to every few days and you’ll be toning as you shed the unwanted belly fat.
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.
Many people fail to realize that exercise can have a pronounced effect on your hormone production, naturally raising sex hormones and HGH, for example, which can have a more or less direct bearing on weight management.
Saturated fat is bad??? Come on. What century are you living in?! Uh…you might need the saturated fat for things like hormone production and cellular integrity, no? You have seen the recent studies debunking the idiotic myth that saturated fat is bad for us, correct?
It’s my firm belief that when you gain as much weight as we did, 300lbs+ you get a badly uneven distribution of belly fat. So when you get lean you have that much more to lose in the lower belly. It’s like a curse, it was stored there at a high rate.
The Lean Belly Breakthrough system was created by fitness trainer Bruce Krahn, who is an expert in health and fitness. He discovered the secret for the program while he was trying to help his father-in-law – who had been fighting with obesity and heart disease.
Slow down and maintain a moderate pace for two minutes. Moderately jog or cycle to recover from the intense interval of the workout. Continue alternating for 25 to 30 minutes, depending on your fitness level. Perform this exercise two to three times a week to reduce your belly fat.
Japanese actor Miki Ryosuke recently discovered an interesting method that helped him to lose 13 kg (28.7 lb) and 12 cm (4.7″) from the waist in just a few weeks. This result was a side effect of a back pain relief exercise prescribed to him by a doctor, and this exercise takes him only 2 minutes a day.
Drink green tea. Some studies suggest that drinking green tea (including decaffeinated green tea) or taking green tea extracts can increase the body’s rate of fat oxidation and may decrease overall body fat. The studies used green tea extract, administered by capsule, but dieters may also get some of the same benefits from drinking green tea.
Exercise can help reduce your waist circumference. Even if you don’t lose weight, you lose visceral fat and gain muscle mass. Do at least 30 minutes of moderate-intensity activity five or more days per week. Better yet, try to get 45 to 60 minutes each day.
According to recent studies, instead of working out for hours or running a few miles, doing short bursts of active exercises is very helpful in reducing fat. For example, if you are walking on a treadmill, randomly increase the speed for a few seconds and get back to walking.
Hi Mike. I recently had my body fat reading taken at a UFC Gym (chain) and the reading was much higher than I expected. 16%. The caliper readings have me around 12-13 I believe. It seems like a sales scam to stretch out the number of ‘sessions’ I would need to reach my % goal. Keep in mind fat loss wasn’t even why I was meeting with this trainer–it’s for Muay Thai. Any ways I don’t want to be naive and not consider the reading. I’m posting a few pics here (shadow and light) and I’d like your opinion—do you think 16% is a possibility? Thanks. MFL member. Following BSL. https://uploads.disquscdn.com/images/b03a0c99d78a4d1fa34fa857688a1531f2992ef85ee135b76356bb855fc3a904.jpg https://uploads.disquscdn.com/images/349d75db57aebb4cbc6833ebcce4487ae820945acbe062ad9693b2855a281361.jpg https://uploads.disquscdn.com/images/7b69c05c0e3f65764d62c8a66b8a89df1611a1125343be9b29fc0d2f4729cecd.jpg
HMB is often sold as a muscle-building aid but the research purported to demonstrate these benefits is shaky at best, hindered most by design flaws. Thus, I’m not comfortable making any claims about muscle growth.
A good overall cardiovascular conditioning exercise program is crucial to burn fat, say Sedlock and White. “Walking is excellent,” White says, but most people have to pump it up a bit from their routine pace, especially if they’ve been exercising for a while and the flab isn’t budging.
While many people turn to artificial sweeteners in a misguided attempt to whittle their waistlines, those fake sugars are likely to have the opposite effect. According to researchers at Yale, artificial sweeteners are actually linked with an increased risk of abdominal obesity and weight gain, possibly because they can trigger cravings for the real stuff and spike insulin levels in a similar fashion to real sugar.
As part of the package, the Lean Belly Breakthrough comes with a very rich list of all the herbs and spices that you can use to lower bad cholesterol in your body, unclog your arteries and eliminate your risk of heart diseases through smoothing the flow of blood in your body.
You can eat hot peppers raw, cooked, or dried. Habanero peppers have the most amount of capsaicin, but cayenne pepper is great too. You can add these peppers to your soups, stir fries, and other dinner dishes.
Ensure your high protein low carb diet also has a generous serving of vegetables. Specifically, go for non-starchy vegetables like broccoli and spinach that are very low in calories. Such vegetables are also high in fiber which not only helps in bowel movements during digestion but also goes a long way in helping you feel full thus limiting overeating.
Juicing can help you boost your vegetable intake if you’re having trouble getting enough of them into your diet. By removing processed foods, you automatically cut out most of the refined sugars and carbs (grains) from your diet, along with a whole host of other health-harming chemicals and additives. If you opt for organic, you’ll also automatically avoid hazardous pesticides and herbicides, as well as genetically engineered ingredients
I would take the full dosage all at once and the elevated blood pressure won’t be much of an issue as long as it goes back down to the normal range shortly after. It’s 24/7 elevation that would be concerning.