Ramp up the cardio. Do aerobic exercises which get your heart pumping, burn calories quickly and facilitate fat loss all over the body, including your belly. You can’t “spot-burn” belly fat, but it’s usually the first to burn off when you exercise, regardless of body shape or size.
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.
Great article! I am very, very frustrated with my belly fat. I’m a 22-year-old female, and I started heavy lifting a year ago at 5’11” and 160 pounds. I used to be a strict cardio person- and I still do a lot of cardio (a few months ago I ran a half-marathon). However, in the past few weeks I’ve started doing more intense interval workouts in an attempt to lose this fat. With the lifting, the intervals, and a relatively healthy diet, I still have a good amount of pinchable fat on my stomach that makes me forget all the progress I’ve made in my legs and arms from lifting. I am exactly the same weight I was a year ago.
Hi Mike, I’ve been a big fan for a while, and I’ve posted before. I’m 47 this month, so, to be honest, I’m a bit scared to even try a bulk because of how difficult it is to lose fat at this point–I do admit my metabolism has evolved in a good way. If you were me, would you continue cutting even more (before even considering a bulk)? Maintain? Or am I lean enough to attempt a reverse diet then clean bulk? If I do a bulk it would be the only/last one, because I almost have the strength and mass I want. I’m 6’0″ 188# right now. Thanks for all your help, and I am currently cutting w/ both the Forge and just added Phoenix.
Berries – Another metabolism boosting ingredient, berries are packed full of Vitamin C and fiber. Studies have shown that fiber helps raise your metabolism and helping you shed belly fat fast. Blueberries, raspberries, blackberries, strawberries, cranberries, and are good choices. (7)
When setting up your routine, you may need to experiment to find a schedule that works for you. Just remember, you don’t want to work the same muscles two days in a row, although you can do cardio on consecutive days.
Im signed up for the email list to be notified when the supps are re-stocked, but just wondering any idea when that would be? Cauuuuuse Im so jonesing to try out Forge, Phoenix and Pulse. I HATE bcaa’s with a passion (so gross) and so I would love to try out HMB instead.
I’ve always had trouble getting with belly fat. It seems like no matter what I would do, my upper body would never get ripped and muscular. Until one day I discovered a new style of training called “Afterburn Training” that finally helped me burn off my belly fat and get me the ripped V – Shape body and abs I’ve always wanted.
High Intensity Interval Training (HIIT) is where you go hard out for anywhere from 30 seconds to a minute, followed by periods of rest where you go very low intensity. The beauty of this aerobic workout is that you spend a fraction of the time but the theory is that you’re getting results from this workout that last long into the next day. They say that if you spend 40 minutes on a stationary bike just doing a low intensity aerobic workout, you’re only burning fat during that 40 minutes. But with an HIIT workout lasting only 10-20 minutes you end up burning fat the entire day, and long after you’ve finished the workout.
In fact rule #40 in my book, The Skinny Rules, is titled, Try These Belly Blasting Foods! More on the link between whole grains and belly fat: A study in the American Journal of Clinical nutrition found that adults eating whole grains during the 12-week program lost double the fat in the belly area as compared to those eating refined grains (aka white-grain products). The likely cause is fiber naturally slows digestion and prevents blood sugar levels from spiking too quickly, which results in lower insulin levels. Foods to include: oatmeal, quinoa, millet, whole wheat bread and brown rice.
The Lean Belly Breakthrough program will show you how to melt away fat, clean your arteries and avoid starving yourself on a strict diet or undergoing hours of exercise every day. It consists of very simple rituals that will help you to melt your belly fat once and for all.
Belly fat does tend to be a stubborn area to lose fat and an easy place to put on fat, but as long as you continue getting losing fat and getting leaner using proper training and dieting, you WILL eventually lose the belly fat. And it won’t take too much training either. At the max, I recommend 4-5 hours a week of weightlifting and 2-2.5 hours of cardio. That’s the most I do, and I get down to 6% BF.
There’s no doubt that any amount exercise is good for you, but the more you do, the more ab fat you can get rid of. In one study, researchers measured abdominal fat in people involved in different amounts of exercise. The group who worked out the most (about 200 minutes a week) and at the highest intensity (80 percent to 95 percent of max heart rate) lost the most abdominal fat.
TORWAISTUDIO /Shutterstock”Position your body in plank. Pull your right into your chest. As the knee draws to the chest, pull your abs in even tighter to be sure your body doesn’t stray from the plank position. Then, quickly switch and pull the left knee in. At the same time, you push your right leg back, pull your left knee in to the chest. Continue switching knees so that you are creating a running-like motion. A common misconception is that mountain climbers have to be done fast. Rather, whatever your speed, be aware of your body positioning and core stabilizers.” Lagree recommends three one-minute intervals with short rests in between. Side note: Mountain climbers are great for preventing knee pain.
Why is this? Because of the fat! If a heavy woman does hundreds of crunches a day, she may develop strong abs, and they might tighten up a bit, but they’ll still be hidden by fat, and she won’t look any thinner.
The Lean Belly Breakthrough features an exercise routine of 5 videos for workouts that only last for 2 minutes each. This means that you will be spending only about 10 minutes every day on your workouts which should definitely be very easy to deal with.
Get enough calcium. Adults typically need around 1,000 milligrams of calcium every day to help maintain muscle and nerve function, and it’s necessary for healthy bones and teeth. But calcium may also help prevent the body from storing visceral fat in the abdomen. Though studies have not shown a drastic change in weight due to increased calcium intake, researchers suggest that it may have a small effect in some people. Calcium requires vitamin D to be absorbed into the body; therefore, be sure to get enough vitamin D as well. Sources of calcium include:
People often have food sensitivities that go unaddressed for years. If you think you may be suffering form an allergy, it’s important that you report it to your doctor who may refer you to a dietitian.
Keeping your legs grounded, bend your body to the right as much as possible till you feel a strain on your left waist. As you do so, ensure your right hand is on the right hip, and the left hand is raised upwards. Stay in the position for 15 seconds.
I had reached a sticking point with my efforts and was feeling frustrated, but reading this book put things back into perspective. Success won’t come from starving or exhausting yourself, but from using diet and exercise to nurture a healthy metabolism for the long term. Thank you, Jenny!
Believe it or not, your body actually doesn’t want to store fat. And the secret to lasting weight loss does not come down to complicated calorie-counting and weight-loss gimmicks. Instead, it’s about working with your body’s natural hunger and sleep rhythms to curb cravings, burn fat and send your energy levels soaring. (In as little as 30 days, you can be a whole lot slimmer, way more energetic, and so much healthier just by following the simple, groundbreaking plan in The Thyroid Cure!)
It’s quite commendable that this program uses a combination of natural foods to reverse most of the damage that has been caused on your body due to unhealthy living. It helps deal with the root of the problem by getting rid of deadly belly fat that is the source of most heart diseases since it plays a big role in clogging your arteries. In the same way, it helps to enhance your insulin levels to solve your diabetes problem quickly. So you shouldn’t expect a recurrence of any of these diseases.
We suggest going with the 40 40 20 split as it ensures ample protein while you are in a caloric deficit. You have a bit of leniency though but during a cut you don’t want to go lower than 1g per lb on protein ideally it would be 1.2g per lb. So you can see with the 40 40 20 split that gets you right at that number. Also 6 HIIT sessions a week is quite a bit. Typically we suggest 3-4 sessions of HIIT.