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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?

If you’re among the 30 percent 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 percent 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.

**Note: I personally listen to to audible.com during all my workouts to get mentally prepare for my intense training and also prepare for my daily tasks…. it’s not only a game changer, it’s a life changer.

Get more sleep. Studies have shown that lack of sleep can wreak havoc on your appetite and body fat. When you don’t get enough sleep you run the risk of weight gain and increased fat around your stomach.[14]

Instead, the program will help you to cut a considerable amount of weight by teaching you several simple body movements that you can do with minimal effort. In addition to that, it guides you through natural foods that you need to eat for you to cut as much as 1 pound of body fat around the waist region every single day.

Fiber is a type of carbohydrate that your body can’t digest, and it helps regulate the body’s use of sugar as it slowly passes through your digestive system. Increasing your daily fiber intake can result in greater satisfaction after meals, less blood-sugar spiking and crashing, and subsequent reductions in the amount of calories eaten for the rest of the day. When trying to trim belly fat, aim to get at least 25 grams of fiber in your diet each day. Foods that are rich in fiber include pulses, like lentils and beans; apples and pears, with the skin; nuts and seeds; and cruciferous vegetables like broccoli and Brussels sprouts. Try this recipe for Tabbouleh with Chickpeas for a fiber-packed side dish or a one-dish dinner!

The Right Amount: Researchers have found that 1.2-1.6 grams of protein per kilogram of body weight per day is optimal in promoting sustained weight loss (3). To reach this level, a typical woman needs approximately 90-120 grams of protein per day while a typical man needs approximately 105-140 grams per day.

In this book you will learn some recipes that you can cook which will help you to reverse heart disease and diabetes, as well as some herbs, spices and minerals you should be eating more of to cleanse your arteries. Very importantly, you’ll also learn some signs to watch out for that may indicate that you have an immediate risk of having a heart attack.

Spider crunches for that desirable abs. For spider crunches, start in a push-up position. Now, lift your left leg and bring it close to your left arm. Return to the starting position and repeat with right leg.

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

If you don’t like running, try jogging instead. Research suggests that jogging is more effective in breaking down unwanted fat when compared to weightlifting. This is a form of aerobic exercise that is extremely useful for fighting obesity and staying fit.

Thank you Bruce Krahn! Lean Belly Breakthrough has helped me lose 30lbs and 4 inches around my waist in just 1 month. I’ve been following the meal advice and exercise routine daily and I’ve never felt better…can’t wait to see where it takes me. I will write another review in about 1 month.

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

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The program doesn’t involve any crazy diets or extreme exercise methods – it simply focuses on healing herbs, simple foods and invigorating spices that will help you to support your health. Also, it teaches you five specific movements and it claims that these exercises will help you to lose a pound of fat per day.

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