Exercise program.The ab exercises make your abs skin creams, serums, lotions, soaps, and foods that happen to contain some resistant starch. Getting rid of lower belly fat is quite difficult if not impossible and requires a lot of hard work and determination.
It is true that those muscles are different from the other muscles a bit, but they need resting, as well.
Your abdomen contains many muscles so if you want to get a flat stomach you should target all of them.
As you grow older, your metabolism gradually slows down until losing fat can seem impossible. Researches have confirmed that people with a strong core and lower back have far fewer lower body injuries than others. Professional bodybuilders, fitness and cover models are specialists in body transformation, both in the long and short term.
You can make dramatic improvements to your appearance in just 10 days, but only if you put in the proper work prior to starting this diet.
It's almost impossible to lose more than 3-5 pounds of pure fat in 10 daysa€”even on the most extreme diets. This is the key to your success: learning how to manipulate your fluid levels so you look as good as possible for your big day. During each day of the week, you're going to consume 10 calories for every pound of body weight. Before you start this guide, you should taper your calories to the point where you're eating body weight x 12. It should be no surprise that protein intake is absolutely critical when you try to achieve extreme muscle definition. It's best to avoid liquid protein such as protein shakes and egg whites during this process. Throughout the 10 days, consume carbs at about the same time you were consuming them during your diet leading up to the shred. Over the last three days, you fill out your muscles by taking in plenty of complex carbs such as rice, potatoes, yams and oatmeal. Reel back on your fat intake to just a quarter gram per pound of body weight, which is 45 grams for our 180-pound subject. If you really want to drop your body fat on Days 10 to 4, then drop your fat intake to zero. You will consume your fats at the same times you were consuming them during your diet leading up to this. If you did nothing else but manipulate your water intake, you would see a dramatic change in appearance.
The first step is jacking your water up to a set amount, 2 liters higher than your normal daily intake. The combined effects of carb-loading, salt avoidance, and water depletion will suck as much fluid into the muscle tissue as possible. Instead, from Days 10 to 5, continue doing the exact same workouts you were doing before starting to cut. The only trick I could recommenda€”and only if you really need to drop some extra weighta€”is to add one additional 20-minute cardio session, or do some quick intervals at some point in the day. As you get closer to your deadline you'll begin to feel the effects of the diet and training and start looking gaunt. Getting a good quality massage will help relieve the discomfort you feel from your training and diet. Pleasures are few and far between during a major cut like this, so pamper yourself where you can. For $30 you can get a professional spray-on tan, which is well worth the cost if you're preparing for a show or photo shoot. Ideally, you should start the tanning process a month out, and increase the time slowly and gradually. For example, at the Fitness Atlantic Championships last year, I looked too skinny while loading on 8 oz of carbs every three hours and didn't place high enough to win my pro card.
Naturally skinny guys need to play by a different set of rules and my mission is to empower and inform each client to reach their true potential.
Unless you are very naive, you probably have already figured out that there exists no miracle diet, wonder pill, or high-tech fitness device that will do the job for you.
Most of the information that I present here is public knowledge, based on scientific understanding, proven by scientific methods and decades of experience by dieticians, drug-free bodybuilders, and other people who have successfully reduced their body fat. It is not my intention to tell here a very extensive story that explains every aspect in a detailed and highly scientific manner.
Body fat is stored energy that the body will only use during periods in which there is not enough energy directly available from your food intake.
The only way to reduce your current body fat is by letting your body burn more calories than you eat and drink. If you want to lose body fat, it is recommended to eat between 15 and 30% calories less than your daily caloric need.
An average weight loss between 2 and 5 pounds (1 kg = 2.2 lbs) per month is best to reach a sustainable long-term result. When you finally have reached your target body weight, increase your calories very slowly (over a period of several months) back to your new daily caloric need. There exist four different kinds of nutrients that contain calories: proteins, carbohydrates (carbs), fats, and alcohol.
If you want to know the exact nutritional content of a food product, you can look it up on the internet.
Alcohol has a very high caloric density of 7 calories per gram, and is easily converted into body fat.
Glucose (also called dextrose) is a monosaccharide with a sweet taste that occurs a lot in honey and sweet fruits such as grapes. Fructose is the sweetest carbohydrate (about 70% sweeter than table sugar) and is mainly present in honey, fruits, berries and most root vegetables such as sugar beets. Sucrose (table sugar) tastes about 33% sweeter than glucose and occurs in products such as white table sugar, honey, candy, jam, biscuits, chocolate, soft drinks, etc. Lactose is the carb that occurs in milk and milk products, and it does not have a sweet taste.
Complex carbs are basically long chains of glucose molecules that mainly occur in products such as starch, maltodextrin, bread, pasta, rice, potatoes, oats, corn, cereals, and vegetables. Protein is also an essential nutrient for maintaining your muscle mass during a low calorie diet.
Drink and eat foods with a low caloric density (low number of calories per serving or per 100 grams). Drink 1 liter of green tea per day or take 1 g of green tea extract powder 1 hour before breakfast (protein neutralizes green tea).
As it takes over 15 minutes for your body to start feeling satisfied, it is important to eat slowly to prevent overeating. Don't make it a habit to eat during other activities, such as watching TV, studying, etc. Avoid activities, social events, and places where people eat and drink lots of (bad) food, such as parties, restaurants, drinks, cinema, etc. While reducing your daily calorie intake, and eating correctly are essential to be successful in losing body fat, your results will probably not be very impressive if your level of physical activity remains very low. Cardiovascular exercises, also called aerobic exercises, specifically focus on burning calories by means of endurance exercises such as jogging (very stressful for your joints), swimming, cycling, or training on one of the cardio machines that you will find in your local gym: stationary bike, elliptical machine, stairclimber, treadmill, row machine, etc. While bodybuilding workouts also consume lots of energy, the main goal of bodybuilding is to increase the lean muscle mass. Don't eat during the first 2 hours of the day because your body is still in the fat burning mode of the night. If you want to go through life with a certain body fat percentage, it is important never to let your body fat rise significantly above that level, because it is much easier to stay lean than it is to get lean.
To be successful in losing body fat and staying lean, it is very important to be motivated, determined, devoted, disciplined, strict, and well organized in terms of planning your meals. Change your mindset: stop thinking about food as an item of pleasure, consider its nutritional value as a means to feed your body, to get slim, and to stay healthy. Allow yourself one junk day per week, on which you can eat whatever you want (without going above your daily calorie intake). The most efficient way and in many cases the only way to reduce your body fat permanently is by combining a well-designed diet with an exercise program that consists of aerobic exercises as well as weight training. Your fat loss diet should contain between 10 and 30% less calories than your daily caloric need depending on your goals and results. Your daily calorie intake should consist for 30% of protein, 50-55% of carbohydrates and 15-20% of fat.
As you decrease your calorie intake down to 30% below maintenance level, you should mainly decrease your carbohydrates and maybe also your fat intake, but your protein intake should stay high.
Your protein should come mainly from lean products of animal origin such as low-fat dairy, meat, poultry, fish and egg whites, or from products of vegetable origin such as nuts, beans and soy. Perform aerobic exercises (jogging, running, treadmill, bicycle, stationary bike, elliptical machine, rowing machine or stairclimber) to stimulate your metabolism and burn extra calories. Train with weights (bodybuilding) 3 to 6 times per week for 45-60 minutes to maintain or build extra muscle mass.
Any changes in diet or training program should be made gradually in small steps to ensure optimal results and prevent injuries.
In order to enable and support this accelerated glycogen and protein synthesis sufficient glucose and amino acids, the building blocks of glycogen and protein respectively, need to be available in the blood.
To be concrete, for a fat burning workout with moderate to high intensity endurance exercises I would recommend to take one serving of (whey) protein shortly before the workout and a substantial portion of your carbohydrates (up to 50%) within the first couple of hours after the workout. It is difficult to put exact numbers on the amounts of protein and carbohydrates that you need to take around your workouts as it differs for each individual and depends from the exact exercise program. As you can see, it is recommended to consume a very substantial portion (up to 70%) of your carbohydrates (during and) after your workouts to replenish your glycogen stores. One trick that some bodybuilders use to obtain ultra-low body levels is calorie or carb cycling.
Letting every 3 days of low calories follow by 1 to maximum 3 days of high calories should do the trick. Eat and drink only slowly digesting products that contain lots of fiber, protein, water, lactose and other carbs with a low glycemic index. Assume you are a 30 year old, 66 kg (145 lbs) weighing, moderately active female of 170 cm (5"7') with 30% body fat. You drink 3 protein shakes per day, each containing 0.20 liter of zero-fat milk and 15 grams of milk protein powder, giving a total of 20 grams of protein, 11 grams of lactose, 1 gram of fat and 130 calories. Each of your meals contains about 21 grams of protein from non-fat meat, non-fat poultry, non-fat fish, egg whites, or non-fat milk products. You may choose to build your own personal diet plan in which you calculate for every meal how many grams of protein, carbs, fat and calories you eat. Below you will find the best information about how to lose belly fat for men and women, such as fat burning exercises, healthy ways to diet and the truth behind all.

Read the following post to see which are the best compound exercises that help to get rid of belly fat. Luckily, there are various foods and meals, mainly vegetables and fruits, which contain components which help to burn belly fat or reduce your hunger.
For instance, consuming apples have positive effects on getting rid of body fat and it has numerous other benefits for general health.
In the days leading up to a show or photo shoot, these athletes make more dramatic physique changes than most people make over the course of a given year. However, if you need to look your best for an upcoming photo shoot, class reunion, or important date, you could learn a lot from people who have been there and done that many times before! This is not a lifestyle diet; it's a guide to look your absolute best for a specific event, using pre-contest strategies from the world's top bikini, fitness model and figure competitors.
In order for this guide to work, you need to start it with a decent degree of muscle mass and be sure your body fat levels are close to your goal look. Your six-pack doesn't need to pop, but all six abdominals should be clearly visible in the mirror while flexing. So don't kid yourself into thinking you've lost 10-plus pounds of fat once this diet is over. Most of it will be in the form of water, but that's OK, because when you drop water from an already lean and muscular body, you look tighter, hotter, and more defined! This should allow you to shed some body fat without burning any of your hard-earned muscle. From Day 10 through Day 4, you'll consume 1.5 grams of protein for every pound of body weight. The additional protein promotes fat burning and muscle sparing, but you should take in plenty of amino acids so your body won't be put into a position to break down muscle tissue to access that protein.
It's best to spread carb intake out across smaller mealsa€”for example, eight or nine meals instead of four or five.
If you can make it, your body is going to act like a sponge when we carb-load during days 3-1!
This increases your glycogen stores and pushes water into the muscles, giving you a full and round appearance for your big day.
Cutting back on your fat is what might make you feel miserable, because fat helps produce your "happy" hormones and produces feelings of satisfaction. Now is the time to start reading labels and make sure none of the foods you're eating have sodium in them. It consisted of a fitness challenge and physique challenge, and after I competed in the fitness challenge I was told that only the Top 10 would compete in the physique challenge. Your initial goal over the 10 days is to deplete your glycogen levels with the diet and workouts; the end goal is to replenish it.
Your body will also increase its cortisol levels which can result in losing muscle and storing water around your midsection.
But you'll be surprised how much loosening your body can improve your spirit and help you make the most of your final few workouts. If it helps, you can justify the increased expense because your food budget goes down over the 10 days. Keep in mind, that even a good fake tan almost never looks as good as a natural tan, so if you can get some natural sunlight in gradual increments each day, you'll look much healthier. Two weeks later, I competed again at the Quebec Championships and loaded on 10 oz of carbs every 2.5 hours, and I looked better, but still not as full as I wanteda€”although I looked good enough to win my card.
It's not about performance and I fully understand this is not considered "healthy." Don't put your body through this extreme experience until it's going to be worth it! This section is not written for bodybuilders in contest preparation who want to get a body fat percentage below 5%, which can only be reached by using drugs, and is unhealthy and unsustainable.
All the commercial nonsense that you see on TV, in the magazines, and even in your local pharmacy only have one goal: getting your money.
As you will read, the most successful method to lose body fat in a sustainable manner is through a combination of reducing daily calorie intake (how much you eat and drink), eating correctly (what you eat and drink), hunger control (what and how you eat and drink), and physical activity (exercise). I rather prefer to keep this a concise and practical guide that can be used by anybody, irrespective of age and background. The total number of calories that your body uses daily depends on your gender, age, length, weight, muscle mass, and physical activity. This can basically be accomplished in two ways: by keeping your daily caloric intake below your daily caloric need, or by increasing your physical activity so that your daily caloric need increases above your daily caloric intake. In order not to shock and block your metabolism, which is very contra-productive, always change your calorie intake gradually.
Note that, as your body weight goes down, you will have to further decrease your daily calorie intake to stay below your new daily caloric need, and because your metabolism will gradually slow down during a calorie restricted diet.
If you do it too fast, you will start gaining weight again, and might end up even fatter than you were before your diet. Sources of protein are: chicken, turkey, meat, fish, eggs, milk, quark cheese, yogurt, protein powder, nuts, beans, peas, and soy.
Sources of carbohydrates are: oats, potatoes, yams, rice, pasta, table sugar, fruit, vegetables, bread, couscous, candy, sweet drinks, fruit juice, milk, cookies, chocolate, corn, cereals.
Sources of fats are: butter, oil, fat meat, fat fish, sausages, egg yolks, sauces, fat milk, cheese, cookies, fries, chips, nachos, nuts, olives, chocolate. For example: 1 liter of sweet wine (15% alcohol, 15% sugar) contains 150 ml of alcohol (= 1050 calories) + 150 g of sugar (= 600 kcal) = 1650 calories per liter. They contain the highest amount of calories (9) per gram, and the body stores them very easily as body fat. It is rather easy to drink relatively large quantities of it, and it invites to drink more as it tastes so well. Most carbohydrates that you eat are slowly converted into glucose during digestion before being absorbed into the bloodstream. Sucrose is a disaccharide that is split into glucose and fructose during digestion, and has a GI of about 75. Lactose is a disaccharide that is split by the enzyme lactase into glucose and galactose during digestion. A couple of hours after a meal all food will be digested and all its nutrients are entered into the bloodstream.
Avoid alcohol, sugar and HFCS as much as possible and keep your fat and oil consumption to a minimum.
Depending on the intensity these exercises can help you burn several hundreds of calories per hour. As the muscles are one of the main energy consumers in the body, having bigger muscles implies that the body burns more calories throughout the day, even during rest. Don't eat any fats and not too much carbs during the last 3 hours before you go to bed. Your body will always easily slip back to its highest level of body fat, as it has some kind of memory.
It is very important to realize that you need to lose body fat and not muscle mass because the muscles give shape to your body and most important you need them to keep your metabolism high and burn calories throughout the day and night.
Never go farther than 30% in order to prevent that your metabolism blocks and to prevent that you will lose muscle mass. For a 3000 calorie diet this means that you should eat about 225 g of protein, 375-410 g of carbs and 50-70 g of fat, since protein and carbs contain 4 calories per gram and fat contains 9 calories per gram. Your carbohydrates should come mainly from starchy and fibrous products such as oats, potatoes, yams, rice, pasta, fresh fruit, vegetables, bread, couscous, sugar-free cereals. Do 20 to 60 minutes of aerobic exercises 3 to 6 times per week, keeping your heart rate at 130 (low intensity) to 170 (high intensity) beats per minute. Do 2 to 4 exercises per muscle group and perform 3 to 4 sets of 10 repetitions for each exercise as explained in the training routines. For these people, proper timing of nutrient intake may have a substantial additional benefit in helping to lose body fat while building or maintaining muscle mass.
This can only be accomplished by sufficient nutrient (carbs and protein) intake shortly before, during and after the workout. For a very high intensity muscle building workout with weights I would recommend to take one serving of (whey) protein shortly before the workout and another serving or two shortly after the workout. On the other hand a rather normal portion of your protein is recommended right before or after your workouts to prevent breakdown and enable rebuild and growth of muscle protein. This basically means that you go low in calories for a few days followed by a few high calorie days. Your breakfast, lunch, dinner, and evening meal contain each about 335 calories (21 g protein, 43 g carbs, 9 g fat). The carbohydrates should come from the lactose in the milk products, fructose in fresh fruits, and complex carbs in raw vegetables and small quantities of dark bread, brown rice, cereals, pasta, or potatoes. To accomplish this you could use my TNBB diet plan excel spreadsheet and customize it according to your own needs. Many people cannot get a flat stomach because they do not know exactly what they should do. Check out the following study that has proved that crunches are among the inefficient ab exercises. Subscribe to our newsletter and get this ebook for free in which you can learn a lot of practival ways to get rid of your stubborn belly fat. I don't recommend putting your body through this more than twice each yeara€”and trust me, you wouldn't want to. For men that will be around 6-8 percent body fat, and for women, approximately 13-15 percent body fat. If they are not, keep training and eating clean, and revisit this protocol when you're ready for the finishing touches. If your diet has been primarily chicken, turkey, and beef, then stand fast to those three items as your protein sources. Also, consider supplementing with a digestive enzyme to help break down carbs during your carb-load.
During that first week, the goal is to deplete your body of glycogen stores by gradually eliminating all carbsa€”this encourages significant fat burning! The carb-loading phase is the fun part of the shred and ensures you look as good as possible. If you choose to keep in the fats, stick to whole-food sources such as mixed nuts or avocado.
From Days 10 to 2, start actively salting your meals and even consider adding some small amounts of salt to your water. The goal in cutting is to suck fluid from the outside of your muscle cells to their inside, giving them a full and shapely look.
I wasn't in the Top 10, so that night I went to celebrate at Yellowtail, the sushi restaurant at the Bellagio, where I consumed more than 20 rolls of sushi.
I can't believe this!" Standing in front of the mirror, my abs had seemed to disappear overnight, even though they were popping 12 hours earlier.
If you want to do anything, shorten your rest periods between sets to help you burn through your glycogen. If you're afraid of getting a real tan because of the dangerous rays, well, a fake tan never hurt anyonea€”although bad fake tans have bruised a lot of egos!

A few months later at the WBFF World Championships, I loaded up on 10 oz of carbs every 2 hours and looked my absolute best! The aim of this section is to help you, without the use of illegal and unhealthy drugs, to reach and maintain a healthy and aesthetic body fat percentage between 8% and 15% for men, and a few percent higher for women. If you want to know more on any specific topic, I advise you to consult wikipedia.org or search the internet. The simplest (but not so accurate) method to estimate your daily caloric need is to multiply your body weight in kg by 33 (or multiply your body weight in lbs by 15). I recommend you to do it in steps of 5 or 10% and letting your body adjust for at least a couple of weeks between consecutive changes. Daily calorie levels should never drop below 1200 calories for women or 1600 calories for men of average stature.
Proteins from animals (meat, poultry, milk, fish) are more nutritious than proteins from plants (nuts, beans, peas, soy). As a comparison: non-fat milk contains only 340 calories per liter and orange juice contains 425 calories per liters.
As fats contribute to the delicious taste of many food products, people usually tend to eat more if their meal contains lots of fat. If you eat products that contain lots of glucose, the glucose enters your blood very fast (GI>95), it is converted and stored as body fat very easily as soon as there is too much glucose in the blood, and you become hungry again very quickly.
Unfortunately, when a large quantity of carbs is consumed the liver converts fructose into fat rather than glucose, and therefore fructose consumption should remain moderate. The US food industry often uses High-Fructose Corn Syrup (HFCS) instead of sucrose to sweeten food products. Proteins digest very slowly, they slow down the uptake of glucose in the blood, and they reduce the hunger feeling significantly.
Therefore it is better to choose products that are high in protein and low in fat, such as chicken and turkey breast, egg whites, non-fat milk, non-fat cheese and yogurt, low-fat fish and low-fat meat. Because their nutrients are released more slowly into the blood stream, they are less likely to be converted into body fat.
If your blood is overloaded with nutrients (glucose, protein, fat) from a big meal, the body will start storing it as body fat. Unless you are physically very active in your daily life, I recommend you to do at least 4 times per week some sport for about 1 hour.
A high protein diet in combination with bodybuilding training, is the best way to increase your lean muscle mass, and therefore to increase your daily caloric need.
When you lose more than 5 lbs of body weight per month chances are high that you are losing muscle mass and you should increase your calorie intake to prevent further loss of muscle. Your fats should come from vegetable products such as nuts, olives, flaxseeds and sunflower oil, or from fish or a limited number of egg yolks. Do your cardio first thing in the morning before breakfast, or right after your weight training workout. The reason for this is rather simple: during intense physical activity the body consumes large amounts of glycogen and during a heavy weightlifting session lots of muscle protein is broken down. By concentrating your carbohydrate and protein intake within this time frame you not only ensure optimal workout recovery and muscle growth but you also substantially reduce the chance that these nutrients are converted into fatty acids and stored as body fat. What carbohydrates concerns, I would recommend to take a very substantial portion (up to 70%) of your carbohydrates between the start and three hours after the weight training workout. This is because it is important that also during the rest of the day sufficient protein is eaten so that the body has continuously access to sufficient amino acids to uninterruptedly enable protein synthesis 24 hours per day. This method is especially useful when you have hit a plateau and you are no longer able to lose additional body fat even though your calorie intake is much below maintenance and you aerobic and weight training are at a high level. This is a natural survival mechanism your body uses to cope with periods of low food supplies.
Note that this is just an example and any reasonable variation might fit your personal needs even better. After a month of diet your daily caloric intake should be about 20% below your daily caloric need, which results in (2177 x 0.80) = 1740 calories per day. Alternatively, if you opt for applying nutrient timing with a high carb consumption post-workout, your breakfast, lunch, dinner, and evening meal could contain 60, 10, 10, and 90 grams of carbs, respectively, and equal amounts of protein (21 g) and fat (9 g). You keep sugar, HFCS and alcohol intake to a minimum and limit your fat and oil consumption. I have just created a short video on how to get a flat stomach in which I share what are the most important facts you need to know.
If you already have lean stomach with almost no belly fat, this is perhaps not true for you.
This day will be called Day 1, so when you're 10 days away from your big day, you can post "I'm 10 days out!" and all the physique athletes will know what you're talking about. The goal here is to reduce your calories significantly, but not so much that you start burning significant amounts of muscle mass.
On Day 5, you reduce your carbs to a quarter gram per pound of body weight, or 45 grams per 180 pounds. Even though they are healthy, fats are caloric, and, since you need to cut your calories back by 15 percent, it makes sense to start there. By doing this, you'll encourage your system to start actively excreting both salt and water. I ended up competing and did well, but I would have looked better if I didn't pound back that soy sauce the night before. By drinking a higher amount of water you trick your body into flushing more when you cut back, which results in your muscles looking tighter. If you stop working out while jacking up the carbs and cutting your water, your glycogen stores will hit their limits! It took me three shows to nail it, and without tracking it carefully, I would not have been able to manage the outcome.
The only way to reduce your body fat is by lowering your daily food intake so that the body starts burning the stored energy supplies (body fat) to get the energy it needs.
The lower the glycemic index (GI), the more slowly the carbohydrate is digested and the lower the chance that it get stored as body fat.
Limit your consumption of products that contain lots of glucose if you want to lose body fat.
Because fresh fruits mainly contain water and lots of fiber, it is fine to eat a few pieces of fresh fruit per day. Proteins do not easily convert into body fat (the body burns about 1 calorie to convert 1 gram of protein into body fat, therefore, 1 gram of protein can only be converted into 0.4 gram of body fat). Avoid chicken skin, sausages, hamburgers, and other meat products that are prepared with lots of fat or oil.
Moreover, by eating big meals, your stomach will become larger, resulting in a stronger hunger feeling. In the middle between each meal, drink a protein shake containing zero-fat milk and milk protein (casein) powder.
That is because during the night, your body switches into fat burning mode, as the energy supply from food intake is no longer available. By combining bodybuilding with cardiovascular exercises, you will get without doubt the very best results. It may take a long time (over 1 year) before your body is completely used to your new body composition. Changes in calorie intake should be made gradually in steps of 5 or 10% every couple of weeks. Without weight training you will unavoidably lose muscle mass during a calorie restricted diet and consequently suffer from a decreased metabolism which will hinder further and permanent fat loss.
During the first few hours after the workout the body recovers by replenishing the glycogen stores and rebuilding muscle proteins by increased glycogen and protein synthesis. A couple of high calorie days may be all that is needed to reaccelerate your metabolism and get you out of the dead end path. You eat about 145 grams of protein per day (1 gram per pound of body weight or 33% of your calories), 205 grams of carbohydrates (47%) and 40 grams of fat (20%).
Between the meals you don't eat anything, and only drink zero-calorie drinks such as water and sugar-free tea. Several years ago somebody stated that abdominal muscles can be trained daily, and that is the only method to get six pack abs. 80% of the well-known exercises for abdominal muscles are good for strengthening and toning, but not for burning belly fat. When you go on a low-calorie dieta€”body weight x 10 is lowa€”it's almost guaranteed that you'll start burning muscle mass to some degree as your body hunts down any ready source of fuel. However, any form of exercise will burn through the glycogen you need to look full, round and hard.
The most accurate way to determine your personal daily caloric need is to count your average daily caloric intake during a long period of stable body weight. This way, it is unlikely that it gets stored as body fat, and it takes a long time before you become hungry again. It is better to eat uncooked vegetables because they contain lots of fiber that slows down the digestion.
There are basically two things that result in a hunger feeling: an empty stomach and a low level of blood glucose (or other nutrients). The best fat burning results are obtained while training at a heartbeat rate between 130 and 165 beats per minute.
Finally your metabolism will find its new equilibrium and it will become easier to stay there.
Muscle loss is a major cause of rapid body fat regains many people experience after a diet (yo-yo effect).
As a consequence of eating most of your carbohydrates around your workout, your remaining carbohydrate intake during the rest of the day will be lower, which additionally stimulates your body to use fat as energy source during that period. After a month, you may decide to lower your daily caloric intake by another 10% (220 calories) down to 1520 calories per day.
Also don't drink any fruit juices as they contain lots of sugar and get absorbed very fast. If you like soft drinks, pick the artificially sweetened ones that are sugar-free and contain zero calories. Unfortunately, some people are lactose intolerant, which means they miss the enzyme lactase needed to digest lactose, causing digestive discomfort.
Foods that contain lots of fiber (dark bread, brown rice, oats, fresh fruit, raw vegetables), and uncooked products also slow down the digestion. Several small meals spread over the day keep your stomach smaller and keep your blood glucose level high enough throughout the day. Drink at least 2 liter of water per day (the water in your tea, milk, and juice, obviously also counts). Once you reach your target weight, you very slowly (over several months) increase you daily calorie intake back up to your new daily caloric need, which might be around 2100 calories.

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