We can't really target fat loss in a specific area, rather than talking about burning fat in you belly, butt, arms or legs we have to be more generic and follow a diet and a lifestyle that helps us with a total body fat loss. If you want to lose belly fat your diet should not be any different from any other fat loss diet. Some nutritionists say that the best diet to lose belly fat is the classic "cave man" diet. In our life let's say it's not always possible to live like a cave man unless you have a big far and eat only what you produce. Low testosterone levels lead to undesired body changes like loss of muscle mass and especially increased body fat. Do some research if you want, for now just trust that alcohol, and especially beer, increases estrogen levels which leads to the development of man boobs. The best diet to lose belly fat and body fat is a lean diet that contains foods that can increase your metabolism. While to lose fat you have to have a calorie deficit at the end of the day, it's important that you don't drastically reduce your calories. Reducing carbs is okay for some short periods, but the classic low carb diet doesn't work, trust me. Another thing you should know is that if you stop eating your body reacts to that by storing any calorie you eat as fat, so you basically obtain the opposite result. The principle that you need to understand is that your body burns calories while it processes the food you eat.
By eating small meals more frequently during the day, not only you make it easier for your stomach to digest, your body keeps working to process that food. The best foods that burn fat are those that make your body burn more calories to process, that contain fibres and those that raise your temperature. Fibres rich foods make you feel full and for longer, so that you don't feel the urgent need to eat and reduce the quantity of food that you eat during the day.
If you include these foods in your diet to lose belly fat and have some of them for every meal you will be healthier and leaner fast. This is just an example of diet to lose belly fat that I tried and that worked very well for me.
I have read it somewhere that one should not have milk at night, it would lead to fat deposit as during sleep time the nutrients in milk gets deposited in body in he form of fat. Enter your email address to subscribe to this blog and receive notifications of new posts by email. I want to explain a few secrets of endurance training by answering some fair and common questions about it. As the temperatures start to get pleasant, it gets harder and harder to drag yourself to the gym to get the exercise you need.
Before we analyze the HIIT training benefits, I'd like to spend a minute explaining what HIIT is. By continuing to use this website without changing the settings, you are agreeing to our use of cookies. Anyone who's ever truly been on a real bulking phase or a cutting phase will know exactly what extremes I'm talking about. However, with science, information, and understanding of how the various systems of the body function, we can better understand and apply correct exercise and nutritional timing to better enable us to achieve the goal of increasing muscle mass and losing fat simultaneously. What we are going to do is take advantage of the body's hormonal state as it pertains to day-to-day circadian rhythms, exercise and nutrient timing.
The rest of the time you'll either be sleeping, hitting the iron heavy and hard, or eating like a madman to drive protein synthesis, build muscle, and take advantage of the anabolic hormones induced by the weight training and feeding schedule.
Some form of cardio should be done 3-6 days per week, and alternated between longer, slow-duration cardio and HIIT cardio.
The actual content of your weight-training sessions is not nearly as important as the timing. My training is usually done with mixed goals of performance and vanity, so it tends to be a bit unconventional for many. I normally like to keep sets per exercise around 4-6 and reps between 4-8 and use antagonistic supersets when possible. In my case, I do smaller muscle groups such as forearms, abs, calves, and rotator cuff on my weight-training off-days; however, this is definitely not something that needs to be done.
Caloric intake: The same amount as you would take in during a normal low-calorie day, but these calories are to be consumed in a time span of 6-8 hours. Preferably sometime in the late afternoon or early evening, perform HIIT cardio or sprinting. Again, our hypothetical trainee gets up and this time does the optional slower, longer-duration cardio for 40 minutes, such as walking on a slightly inclined treadmill at a pace not so fast that it leaves him out of breath, but just fast enough so it would be a little difficult to carry on a conversation. Another important thing to remember is, since this is a weight-training day and this training session is around 3 p.m.
The weight training and preceding dieting phase not only burns fat but also puts the body into a glycogen-depleted state which heightens insulin sensitivity so the body is ready to suck up on all the nutrients delivered during the short-term carbohydrate overfeed.
Having high insulin levels all the time could be a bad thing and lead to fat gain, but for such a short period of time after an intense workout we're able to maximize the anabolic power of insulin for anabolism and muscle building with little danger of spillover into fat storage. Also, during this time and after, the body will respond to this short-term overfeed with larger amounts of the hormones testosterone, thyroid and leptin. Likewise, the timing of the weight training sessions coincides with the time when the body would normally begin to go from an anabolic to a catabolic state. Although supplements are not absolutely necessary there definitely are certain supplements worth considering. It is vital to have the right mix of diet, lifestyle and exercise in order to lose fat and gain muscle.  Losing fat and gaining muscle requires the right attitude and commitment to a good personal fitness regimen. You need to be able to devote yourself to a fitness regime that is challenging and fitness enhancing.


You need to perform cardiovascular exercises for 30 minutes at least 3 to 4 times in a week.
You need to do deadlifts, bicep curls, shoulder presses, upright rows and bench presses to gain muscle and lose fat.
The first important thing to note is that the calorie surplus to gain muscle is very, very small when compared to the calorie deficit required to lose fat. Lets look at what your body does with its calories, please look at my body on left side of the above diagram. Lets talk about this nuclear reactor here and how to stop if from turning on and burning up our muscles. Consume enough calories to keep your body from thinking its starving but not so many calories that you gain fat, 10% under your TDEE is a good value to use.
Many beginners to fitness ask if they should lose their fat first or start lifting to gain muscle first, the answer is that they should do BOTH at the same time!!! Especially for beginners, it is very easy to lose fat and gain muscle at the same time! Losing fat and gaining muscle at the same time is very difficult for advanced bodybuilders. Skinny teens who can’t gain either fat or muscle even when they eat as much as they can.
Advanced bodybuilders with low bodyfat (under 8%).Your body needs some fat so when you get to a certain point, your body will start choosing to burn muscle instead of fat if you have a caloric deficit. Maybe they have a job where they sit all day (office work or truck drivers are the most common) and that causes abs muscles to relax. When we burn fat we burn it from our entire body, there is nothing we can do to target fat burn in specific areas.
It's unhealthy first of all, and of course the side effect is that they contribute with fat storage like nothing else. Alcohol has the horrible property of lowering your testosterone level by increasing estrogens in your body like I explain in the article Increase Testosterone Naturally. You may lose fat at the beginning, but it's proven that people on a low carb diet gained fat again immediately after. Of course you need to combine exercise with it to lose belly fat fast and have much better results.
I became a fitness passionate during the last 10 years, where I learned a lot by studying and also through personal experience.
Cookies are files stored in your browser and are used by most websites to help personalize your web experience. If you are dedicated enough to follow the plan then you will be able to build muscle and lose fat. The plan involves periods of both extreme underfeeding for fat loss, and extreme overfeeding for muscle gain coupled with both training for fat loss (cardio, HIT) and training for muscle gain (heavy weights). Walking on a slightly inclined treadmill for 45 minutes is an ideal form of the longer-duration cardio which should be performed on weight-training days (up to 3 times per week).
Do abs and calves whenever you want, just make sure your workouts are hard, heavy, intense, and cover your entire body.
The timing for the HIIT on weight-training off-days is not terribly important, but keep in mind that the evening is usually a time when the metabolism begins to slow. In addition to increasing cellular hydration, which is important for protein synthesis, the body responds to this overfeeding by increasing levels of the anabolic hormone insulin.
Studies have shown that carbohydrates consumed during massive short-term carbohydrate overfeeding have a small effect on de novo lipogenesis, or conversion to fat from carbohydate. Leptin is the hormone which normally drops during a diet and causes our fat loss efforts to reach a stand-still and causes our body to begin cannibalizing muscle tissue. Someone who just came off a hard-core bulking diet eating 6000 calories per day will have a hard time putting on any additional muscle mass following this program, however, it will allow better retention of muscle while dieting.
You need to have motivation and dedication to both your workout and the way you eat, if you want to lose weight and gain muscle. If you stay hydrated, you have higher stamina levels to perform a good workout and thereby build your muscles and lose fat.
Resistance training is very good for shedding extra calories and giving you that toned, sculpted look.  It can make all the difference and give you a slim, svelte look.
This will help you to regulate your calorific intake and ensure that you are only fulfilling your daily requirements and not exceeding them. Common wisdom is that you have to gain some fat to gain muscle, its the whole bulking and cutting mentality. Most mature adults can gain a maximum of 15 pounds of muscle in a year but many can only gain 5lbs of muscle a year. To keep you alive, your body needs two things, plain energy to burn in the form of carbs or fat and then amino acids in the form of protein. Our bodies are really smart, they know muscle is really important and they wont burn it unless they absolutely have to. Cardio will not burn muscle, it will help you gain muscle while losing fat at the same time.
Many of them are close to their genetic limits so adding muscle is very difficult and slow for them even under the best of circumstances.
If you are 8% bodyfat and want to get down to 4-6% bodyfat you wont be able to add muscle while you do this, at best you can do is to maintain your muscle mass. Then, depending on genetics, some people may grow a large butt and belly (classic peer shape) or store more fat in arms and legs, or man boobs. In order to shed fat after building this muscle, the body needs fewer calories and more tedious cardiovascular-type exercise. However, with dediction and hard work, it will enable you to achieve these two goals simultaneously by taking advantage of nutrients and exercise timing. Basically you'll be in a fat-burning mode the majority of the time, eating lower carbs and calories, and performing fat-burning activities like regular cardio and HIIT cardio to help in this aspect.


Sprinting outdoors or on a treadmill and cycling are ideal forms of HIIT cardio which should be done on weight-training off-days (2-3 times per week). By performing intense exercise at this time, we stimulate the metabolism so the metabolic rate over the course of 24 hours is greater. The amount of carbs would be less than the preceding days of HIIT cardio post-workout consumption, maybe 20 grams since the longer-duration slower cardio is less taxing on the glycogen system. Instead of 1600 calories, 200 grams of protein, 80 grams of carbs, and 53 grams of fat, we need to cut those in half and eat about 800 calories, 100 grams of protein, 40 grams of carbs, and 26 grams of fat from breakfast until 3 p.m. By boosting leptin through over-feeding, we also ensure that our fat loss efforts continue unhindered throughout the plan while all the other hormones are optimized for muscle gain. Following the weight-training workout with a high carbohydrate overfeed gives solid, around-the-clock hormonal and dietary management of both muscle gain and fat loss. Likewise, someone who already dieted down to 5% body-fat likely won't lose any fat with this program but will be able to build some muscle while keeping body-fat stable. Some may find they can get away with little to no cardio and just follow the diet, but most will need at least 3 sessions per week.
To get an idea of how much exercise you should target in a day, you need to allocate certain targets. Now, your first thought is probably that it can’t be done because to gain muscle, you have to eat 100 calories more per day and to lose fat, you have to eat 400 calories less per day. 50% is housekeeping stuff to keep us alive – breathing, pumping blood, maintain body temperature, replacing dead cells, etc. Your body has an amazing series of emergency backup system to keep you alive should food be scarce.
Losing fat and gaining muscle at the same time is something that only beginning and intermediate bodybuilders can do.
With regular dieting, its tough to drop down to 4-6% without losing muscle mass but carb cycling seems to really help for this specific purpose. Whether this is just a natural personality tendency among us, or it is a result of the habits requisite to induce noticeable and lasting physical changes in our physique, it rings true for a large majority.
To try and embark on a mutual compromise between bulking and cutting typically brings compromising results in either direction.
Those somewhere in the middle of the metabolic continuum should perform three HIIT sessions and ditch the regular cardio sessions. Also make sure you schedule the weight training early enough in the evening so you are allowed a minimum of six hours between your weight-training session and bedtime. After this, have a protein drink along with some liquid carbs which would be equivalent to about half of the total 80-gram allotment of carbs for the day. Keep fruit and fructose consumption to a minimum, and definitely make sure you stay away from fat. Regular cardio is done earlier in the day not only to burn more calories and fat but, more importantly, to give a big metabolic stimulus throughout the day. Success on the program will typically manifest itself with bodyweight staying constant and the physique taking on a harder, more dense, leaner look. If cardio and HIIT sessions are to be scaled back it is best to eliminate those sessions on the weight training days (regular cardio) rather than eliminating those done on the off days (HIIT). Because of many peoples unrealistic expectations about adding muscle they come to the incorrect conclusion that you can’t gain muscle while losing fat.
For an average person losing weight, they will eat about 400 calories a day less (12,000 calories a month) than their TDEE to lose a pound of fat a week, or 52 pounds of fat in a year. Even when taking training out of the equation, what other group of people or athletes puts itself through the dietary rigors of a bodybuilder? Those with excellent metabolisms might find they need only one or two HIIT sessions per week. This is the time you will overfeed to drive protein synthesis and replenish glycogen stores. Since the body is most responsive to carbohydrate consumption following activity, try to get more carbs in post-workout, regardless of when you perform it. The secret to this is that our assumption that you need to eat more to gain muscle is incorrect for most adults. About 20% is actually spend DOING stuff – walking, lifting, moving and only about 5% is spent adding muscle. You eat enough to feed a small country while on a bulking phase, yet turn around and barely subsist on enough calories to feed a bird while on a cutting phase. Doing so too early in the day would halt fat-burning for the rest of the day and put a damper on your training and fat-burning economy.
Continue to pig out on carbs until bedtime and then wake up the next morning for another 1.5 days of dieting before hitting the workout and overfeed all over again.
Don’t get hung up on the exact numbers, the important thing is that exercise and building muscle uses very little of the calories we consume. And your muscles are the emergency backup, your body wont turn on this nuclear power plant to cannibalize muscle unless its a DIRE emergency. Diet would consist of mostly lean meats, fibrous veggies and quality fats about every three hours throughout the day. Energy can come from any of the three systems but amino acids can only come from the stomach or the muscles.



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