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.
If you want to know what it really takes to build muscle and lose fat at the same time, then you want to read this article.
You may or may not be able to do it, depending on your body composition, training experience, and more. So, in this article, I’m going to help you understand how body recomposition works and exactly what to do to build muscle and lose fat at the same time.
Protein synthesis refers to the creation of new cells and protein degradation refers to the elimination of unwanted ones. Now, when we train our muscles we damage the cells in the muscle fibers, and this signals the body to increase protein synthesis rates to repair the damage. Our bodies are smart, too, and want to adapt to better deal with the activity that caused the muscle damage. Thus, what we think of as just “muscle growth” is actually the result of protein synthesis rates exceeding protein breakdown rates over time. In other words, when your body synthesizes (creates) more muscle proteins than it loses, you have gained muscle. In short, they are doing everything they can to bolster protein synthesis and suppress protein degradation rates with the aim of gaining as much muscle as possible. In order to lose fat, you need to give your body less energy (food) than it burns over time. While necessary for losing fat, a calorie deficit causes the body to adapt in various ways.
As you can imagine, these changes directly interfere with your body’s ability to create new muscle proteins. And to make matters worse, many people trying to lose weight also make diet and training mistakes that further impair muscle building and accelerate muscle loss. Use this workout and flexible dieting program to lose up to 10 pounds of fat and build muscle in just 30 days…without starving yourself or living in the gym. The good news, however, is that if you’re anxiously reading this article, you probably can build muscle and lose fat at the same time.
And when that’s the case, I can almost guarantee that you can add muscle and lose fat at the same time. The long story short is when you first start weightlifting, or first start properly overloading your muscles, your body is hyper-responsive and can gain muscle at a very fast rate.
Most guys can gain up to 25 pounds of muscle in their first year of weightlifting (and most girls can gain up to half of that).
When powered by newbie gains, you won’t gain as much muscle in a calorie deficit as you would in a calorie surplus, but you can gain enough to dramatically improve your physique.
So, with that out of the way, let’s move on to how to actually build muscle and lose fat at the same time. Just because your body can lose fat and build muscle simultaneously doesn’t mean it comes easily. As I mentioned earlier, even when you do it right, muscle growth is slower while in a calorie deficit than a surplus. That is, if you could gain 10 pounds of muscle in your first 12 weeks of weightlifting if you were in a mild calorie surplus, you could expect to gain about 5 pounds if you’re in a deficit. Wild claims on the Internet about losing double-digit amounts of body fat in a couple months and gaining the same in muscle are lies. So, with that in mind, let’s take a look at how to actually go about gaining muscle and losing fat at the same time.
Both groups ate a high-protein diet and, after 4 weeks, the athletes on a 300-calorie deficit lost very little fat and muscle while the group on a 750-calorie deficit lost, on average, about 4 pounds of fat and very little muscle. These findings completely jive with my experience both with my body and the thousands of people I’ve worked with. You can be aggressive (but not reckless) with your calorie restriction and dramatically increase fat loss without sacrificing muscle.
Thus, if you want to look as good as possible when you’re lean, you want to add muscle to your frame as quickly as possible. Compound exercises involve multiple major muscle groups and require the most whole-body strength and effort.
Isolation exercises involve one muscle group and require significantly less whole-body strength and effort. If you want to build maximum muscle and strength, you want to focus on compound exercises in your workouts. This has been known in bodybuilding and strength training circles for decades now, and you can find scientific evidence of it as well.
There’s a good reason why the most popular weightlifting programs in the world revolve around building strength on a handful of key, compound lifts. One of the first questions I had when I started lifting was how heavy I should be training. Well, I quickly learned that getting a simple answer to this question is far from simple. The amount of dissent among experts leaves you scratching your head, wondering whom to believe. That was years ago, though, and I’ve done a lot of studying since and have worked with a few thousand people, and I feel I have an answer worth sharing. If you want to maximize muscle growth, you want to train with heavy loads and a moderate volume.
As with the emphasis of compound movements, this is backed by both decades of anecdotal and scientific evidence. A high-volume, moderate-intensity group that did 4 workouts per week consisting of 4 sets per exercise in the 10 to 12 rep range (70% of 1RM). A moderate-volume, high-intensity group that did 4 workouts per week consisting of 4 sets per exercise in the 3 to 5 rep range (90% of 1RM).


Both groups did the same exercises (which included the bench press, back squat, deadlift, and seated shoulder press), and both were instructed to maintain their normal eating habits (which was monitored with food diaries).
After 8 weeks of training, scientists found that the high-intensity group gained significantly more muscle and strength than the high-volume group. It’s no surprise that the high-intensity group gained more strength, but many people wouldn’t have expected them to gain more muscle as well.
And this, in turn, results in a greater adaptation across a larger percentage of the muscle tissue. This is more important than maximizing cellular fatigue through high-rep sets, drop sets, giant sets, and so forth. In the study outlined above, subjects increased weight after hitting their prescribed reps for two workouts.
The key here was an emphasis on increasing weight on the bar, not on increasing the number of reps performed.
Now, that isn’t to say that higher rep training and isolation exercises have no place in a weightlifting program.
You can lose fat without doing cardio, but if you want to lose it as quickly as possible, you want to include cardio in your routine.
And while you can accelerate fat loss with something as simple as walking, if you want to lose fat as rapidly as possible and don’t mind a challenge, then you want to do high-intensity interval training (HIIT). The high-intensity intervals push your body toward its metabolic limits (basically as hard as you can go) and the low-intensity intervals allow it to recover (catching your breath).
This style of training is gaining more and more popularity these days because studies show it’s far better for burning fat and preserving muscle than the more traditional low-intensity steady-state cardio. HIIT burns more fat over time than low-intensity cardio, and a study conducted by scientists at The University of Western Ontario gives us insight into how much more effective it really is.
Researchers had 10 men and 10 women train 3 times per week, with one group doing 4 to 6 30-second treadmill sprints (with 4 to 6 minutes of rest in between each), and the other group doing 30 to 60 minutes of steady-state cardio (running on the treadmill at about 65% of VO2 max). After 6 weeks of training, the subjects doing the intervals had lost significantly more fat.
Significant spikes in growth hormone levels (which aid in fat loss) and catecholamine levels (which are chemicals your body produces to mobilize fat stores for burning).
The science is clear: if your goal is to burn as much fat in as little time as possible, then HIIT is the way to go. Studies have also shown that the longer your cardio sessions are, the more they impair strength and muscle growth.
And when the goal is optimizing body composition (which requires progress in the weight room), you need to keep your individual cardio sessions short but intense enough to burn a significant amount of calories, and your total weekly duration relatively low. Research shows that sleep deprivation causes hormonal disruptions that can cause muscle loss, which helps explain why it has been linked to muscular atrophy. For example, one study conducted by researchers at the University of Chicago found that when 10 healthy men reduced sleep for a week from about 9 hours per night to 5, their testosterone levels dropped by up to 14%.
Insufficient sleep also decreases growth hormone and insulin-like growth factor-I (IGF-1) levels, which play important roles in maintaining and building muscle mass. Studies also show that sleep restriction raises free cortisol levels, which further impairs muscle gain. And in terms of losing fat, sleeping too little can magnify your appetite, which makes you more likely to break your diet and overeat. Sleep needs vary from individual to individual, but according to the National Sleep Foundation, adults need an average of 7 to 9 hours of sleep per night to be well rested. I saved this for last because, quite frankly, it’s far less important than proper diet and training. You see, supplements don’t build great physiques–dedication to proper training and nutrition does. Unfortunately, the workout supplement industry is plagued by pseudoscience, ridiculous hype, misleading advertising and endorsements, products full of junk ingredients, underdosing key ingredients, and many other shenanigans. Most supplement companies produce cheap, junk products and try to dazzle you with ridiculous marketing claims, high-profile (and very expensive) endorsements, pseudo-scientific babble, fancy-sounding proprietary blends, and flashy packaging. So, while workout supplements don’t play a vital role in building muscle and losing fat, and many are a complete waste of money…the right ones can help.
The truth of the matter is there are safe, natural substances that have been scientifically proven to deliver benefits such as increased strength, muscle endurance and growth, fat loss, and more. As a part of my work, it’s been my job to know what these substances are, and find products with them that I can use myself and recommend to others. Finding high-quality, effective, and fairly priced products has always been a struggle, though.
That’s why I took matters into my own hands and decided to create my own supplements. For the purpose of this article, let’s just quickly review the supplements that are going to help you get the most out of your efforts to build muscle and lose fat. You may have heard that creatine is bad for your kidneys, but these claims have been categorically and repeatedly disproven. In healthy subjects, creatine has been shown to have no harmful side effects, in both short- or long-term usage. This gives you the proven strength, size, and recovery benefits of creatine monohydrate plus the muscle repair and insulin sensitivity benefits of L-carnitine L-tartrate and corosolic acid. You don’t need protein supplements to gain muscle, but, considering how much protein you need to eat every day to maximize muscle growth, getting all your protein from whole food can be impractical.
WHEY+ is 100% naturally sweetened and flavored whey isolate that is made from milk sourced from small dairy farms in Ireland, which are known for their exceptionally high-quality dairy.
I can confidently say that this is the creamiest, tastiest, healthiest all-natural whey protein powder you can find. And for the same reasons it’s also no surprise that fat burners are some of the most expensive supplements on the shelves and feature some of the loudest marketing claims, often making big promises of “scientifically proven” rapid fat loss. Synephrine. This increases both basal metabolic rate and lipolysis, inhibits the activity of certain fat cell receptors that prevent fat mobilization, and increases the thermic effect of food (the “energy cost” of metabolizing food).
Naringin. This stimulates the production of a hormone called adiponectin, which is involved in the breakdown of fat cells, and that it activates a type of receptor in fat cells that regulates fat mobilization (the PPAR? receptor). Through these mechanisms, naringin also works synergistically with synephrine and hesperidin to further accelerate the basal metabolic rate. Epigallocatechin gallate (EGCG). This inhibits the activity of a different enzyme also responsible for breaking down neurotransmitters that induce lipolysis.
Forskolin. This increases blood plasma and intracellular levels of a molecule known as cAMP.
Research has show that supplementation with forskolin accelerates fat loss and increases testosterone levels. The bottom line is if you want to lose fat faster without pumping yourself full of stimulants or other potentially harmful chemicals…then you want to try PHOENIX.
There’s no question that a pre-workout supplement can get you fired up to get to work in the gym.
Others still are downright dangerous, like USPLabs’ popular pre-workout “Jack3d,”which contained a powerful (and now banned) stimulant known as DMAA. Even worse was the popular pre-workout supplement “Craze,” which contained a chemical similar to methamphetamine.
The reality is it’s very hard to find a pre-workout supplement that’s light on stimulants but heavy on natural, safe, performance-enhancing ingredients like beta-alanine, betaine, and citrulline. 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. 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. To do this, they add cells to the muscle fibers, and this is how muscles get bigger and stronger (and why progressive overload is so important for building muscle and strength). Two adaptations are particularly relevant to the subject at hand: a reduction in both anabolic hormone levels and protein synthesis rates. When in a calorie deficit, protein synthesis rates may not be able to outpace protein degradation rates and hence, no muscle growth. Contrast that with the reality that someone with 3+ years of proper training under their belts is limited to 3 to 5 pounds of muscle gain per year, and you see the magnitude of these effects. What you’re usually looking at is a combination of muscle memory, drugs, and Photoshopping. Like naringin, this also stimulates the production of adiponectin and activates the PPARa receptor. When cAMP is high, it signifies a lack of ATP (the most basic form of cellular energy in the body) and thus initiates a process to make more ATP by burning through energy reserves (body fat).
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.
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. If it creates more or less the same number as it lost, you have neither gained nor lost muscle. 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. 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).
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. 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. Diet would consist of mostly lean meats, fibrous veggies and quality fats about every three hours throughout the day.




Best supplements for losing belly fat and gaining muscle naturally
T5 fat burner wowcher


Comments »

  1. Author: impossible_life, 22.12.2014 at 12:17:20

    Strongest weight loss pills similar.
  2. Author: 66, 22.12.2014 at 13:17:46

    Effective diet plan that you can follow, go online and make nutrition.