If you are in the gym every day trying to build muscle, you may already have the body you envision, you just need to lose the fat.
If you are attempting to build muscle and you do not have a lean physique (See: Ideal Body Fat Percentage Chart if you are unsure), I strongly recommend you focus on losing fat without losing muscle before attempting to add some bulk to your frame. Gaining muscle without gaining fat is a very difficult proposition, even if you count every calorie you eat meticulously.
I must disclose I have a bias against muscle building – I think most guys have more than enough natural muscle once they reach maturity and after putting in a few good years of quality lifting and eating.
If you are at, or above 15% body fat (the chances are likely), I highly recommend focusing on losing fat first. If you are not lean, you have body fat that is hiding your hard earned muscle mass and even more important, hiding the shape of your muscles. For example, your shoulder muscle is a round, teardrop shaped muscle that is involved in all pulling and pushing movements.
In the photo of me to your right taken a couple of years ago, I have 155lb of lean body mass and I weighed around 167lb.
Let’s say you want to add 10-15lb of muscle to your frame, do you know how much volume 10-15lb of muscle has? I’m not a big fan of using weight when it comes to building a certain amount of muscle. The better way is to measure your body parts to see if there are any major areas of improvement. You may learn after doing some body measurements that you can definitely get your thighs and calves an inch bigger. I hope after reading this article the choice is very clear as to whether you should lose fat first, or build muscle. My overall goal is to get to 190 at 10% body fat, so to get to the point, would going up in weight to about 210 lbs and then cutting be more effective than going up to about 14 or 15% body fat and then cutting not to allow my body to become too accepting of holding onto bodyfat. To answer your other question about adding bulk, yes, adding some fat is ok at 10% body fat, just want to be careful, that’s all.
After changing your body fat percentage from the high teens to the low teens, hitting a plateau is almost expected from my experience. 2) Add more intensity to your exercise program – You may want to first take down the volume of exercise down a little for a couple weeks to gain your bearings, but then whatever you have been doing, take it up a notch either in terms of volume, or intensity. Be sure you are drinking enough water and getting enough sleep, which can easily effect your results. For the answer to your second question, I could write a book on it, but in the meantime, i just added this article so that you can appreciate the difference between maintenance vs. Hey Marc, I’m 15, a male, and I am 5 feet 3 inches tall is 122.4 pounds too much wait for me ? Thanks your site is amazing and can you do a pull up video on how to do pull ups properly and how to get from one pull up to 20 pull ups? After reading several of your articles I’m really understanding the science of getting lean alot better.
Hey Devin – I suggest you check out some of the motivational articles under the motivation category (top right of this site there is a box which has the categories tab). I’ve been fasting on water only for 7 days and have dropped from 93 kgs to 87kgs in 7 days. Can you read the message that I sent you on You Tube (PolishBob96), the message that is about my workout and can you tell me if it is a good workout and will this workout make me stronger and build muscle and if it is bad what should I add or get rid? Is there anything that I can do to help this web site grow, I wrote about your website on my you tube account, you can check it out if you want to or when you have the time. Thank you for making a video on how to do a push up properly and how fast that I should do them, I finally know how to do them correctly! Sorry for all these long message, and sorry If I am being annoying by writing so much and asking so many questions. For nutrition you are saying to eat only all- natural food or organic food and how much water should I drink a day ? You also may consider my BuiltLean Program for a structured approach to getting the body you want.
Tummy Fat is that fat which does not only trouble the obese and overweight, but also the thin individuals. I meet a lot of people who are already exercising and doing their bit of what it takes, but are still struggling for weight loss. Some more details on “how to lose belly fat?” with exercises are mentioned below in the article. Surya Namaskar – Surya Namaskar comprises of various asanas, which work to strengthen your core muscles and get your abs muscles to work out and lose fat. Walkout from push up position – This exercise does not only increase your metabolic rate but walkout from push up position benefits in upper body conditioning. The alligator drag – Like Push up walk out, the alligator drag turns out in an anaerobic exercise as soon as your muscles get exhausted. 2 ] Legumes and beans to lose belly fat – Meats contain Proteins and some amount of saturated fat but lacks fiber, where as beans and legumes are a good source of both fiber and protein. 3] Fish and fish oils to lose belly fat – Fishes like salmon, tuna and mackerel are packed with omega 3 fatty acids. 4] Eat whole grains to lose belly fat – Avoiding carbs completely will leave you with a deprived feeling. 5] Green vegetables helps to lose belly fat – The goodness of green vegetables lies in its rich vitamin and mineral content. Stuff your whole wheat parathas with fenugreek leaves to increase fiber and benefit in terms of fat loss. 6] Yogurt to lose tummy fat – The international journal of sport nutrition and exercise metabolism conducted a study on women and found out that those women who consumed 3 servings of curd lost more weight in comparison to women who were on a low calorie diet. 7] Avocados – Apparently, any food that is rich in fiber and provides fewer carbohydrates will help in weight loss and in losing belly fat. 8] Lemon water to lose belly fat – Every time i plan a diet for my client, i always add a glass of warm water with lemon early in the morning on empty stomach. The best way to have lemons is by squeezing them in a glass of warm water early in the morning on empty stomach.
To increase the effectiveness of your cup o green tea, you can add a few leaves of basil, mint and then squeeze a little lemon.
Green tea does not only help to lose belly fat but it will also help in better digestion and toxin removal too. 10] Add ginger to your diet to lose belly fat – Ginger has a great thermogenic effect on the body. 11] Eat Garlic to lose belly fat – Adipogenesis is a process in which adipocytes (fat cells) are formed.
Those who do not eat garlic due to religious reasons or the strong taste, you can consume garlic extract capsules.
Take some leaves of mint, 10 slices of cucumber, 2 lemons (1 squeezed for juice and 1 sliced), sliced ginger (10 Gms).
14] Chia seeds or Sabja seeds to lose belly fat – Chia seeds are more commonly known as sabja seeds or falooda seeds in India. If you are a soup person, try adding chia seeds to your soups as a thickening agent instead of corn flour. 15] Lean meats to lose belly fat – lean meats are high in protein, have almost no carbohydrates and no fat. Clean this meat when cold, so when you remove the top layer, all the saturated fat on the surface will be removed and the meat will become lean. 16] Cinnamon to lose belly fat – Cinnamon helps in burning fat by increasing the metabolism.
Give up on Alcohol – You might find alcohol to be a soothing agent, but you body does not agree.
Get sufficient sleep – Providing at least 7-8 hours of rest to your brain and body is necessary to avoid stress build up.
In this article i have tried to incorporate all the information on “how to lose belly fat?“ Hope you make use of it , and burn the belly fat off.
Payal is a Registered Dietician; a Professional Blogger, and a human who believes in healthy living. Hi Payal my question may be seems silly but the thing is in above things you told take fish oil capsule and lemon water and etc with empty stomach. There are lots of false advertising and misleading information out there to add confusion to your already frustrated fitness goals. Workouts promising “Get a 6 pack in 6 days” or methods like “Train in the fat burning zone to lose your belly fat quickly” or supplementation advice like “Take this thermogenic pill and watch the fat melt away” NEVER WORK. There are great workouts that will be discussed later in this article that will help you maximize on shredding the fat and getting that toned core but they are not overnight fixes.
And although this is true, you do burn a higher percentage of calories from fat training at a lower intensity, you burn more total calories overall training at a higher intensity therfore burning more fat in the long run. Ok, what that means is the hot model you are looking at advertising that product did not get their results from the pill you are thinking of popping, but rather from an intense workout program and strict diet. Hopefully we all know by now that there is no way to spot reduce or target train a specific part of the body.
But to make this simple for the reader I will explain how training with full body movements will help you lose more fat and stay in better shape.


Full body workouts with multi joint exercises like squats and deadlifts allow you to lift heavier weight.
Learning how to squat correctly is more functional in day to day living than being able to do a bicep curl for example.
The more muscle you have the faster your metabolism is which in turn allows for a greater caloric expenditure. Many people love to hit the gym and get a run on the treadmill in or a workout on the elliptical. Because your body does not allow for you to train at the highest level of intensity for long periods of time you have to bring the heart rate down a bit to recover before raising it again to your intense effort.
It is basically a way that your body pays back itself for a borrowed energy source which is oxygen used during your workout. Break your meals up and eat 5-6 times a day with focus on portion control and appropriate nutritional balance per meal to keep an even metabolism. Keep your body fresh and ready for battle the next time you walk into the gym for your intense workout and that belly fat will stay on the run. During exercise it is recommended to consume 8 ounces of water for every 15-20 minutes of intense workout. So although spot reduction is not a method to eliminate fat in a specific area, that doesn’t mean that you shouldn’t spend special focus on your trouble spot. The core is not only your abdominals and obliques, but also your lower back, hamstrings, glutes and hip flexors.
Focus on planks and short range crunches for the abdominals, rotational movements for the obliques, back extensions for the erector spinae muscles of the lower back, straight leg raises for hip flexion and extension, long lunges and deadlifts for hamstrings, and some bridges for focus on the glutes. Get that entire core complex working as a unit and watch how the belly fat starts to melt off as your core becomes a battleground for fat. By following the eight tips above you can help battle stress and keep your cortisol levels in check. Anthony Austin is an experienced personal trainer specializing in training clients using full body movements with an integrated approach, training muscles how to work as one system, rather than isolated muscle training.
Why users still use to read news papers when in this technological globe everything is available on web? But what do you do if you physically cringe when someone tells you about a yoga session, a dance class, some stand up paddle-boarding or a cycle ride that they just enjoyed? If you want to know how to lose belly fat and you hate exercise, but you want to benefit from the wonderful physical and mental rewards physical fitness offers, take a look at these 5 tips below.
Ask any physical fitness coach or expert how to lose belly fat and one of their top recommendations will be to you get yourself a workout partner.
This entry was posted in EXERCISE TO REDUCE BELLY FAT and tagged best way to get a flat stomach, lose belly fat naturally, Natural Weight Loss, unusual tips to lose belly fat fat loss factor, weight loss workout plan, When Should You Exercise To Reduce Belly Fat? I have been active for years, but this is the first time I have taken a workout regime seriously. How long should a person do this, and when do we know that all of the fat is gone we don’t have to focus on getting rid of the fat and when all of the fat is gone do we have to do any workouts on getting rid of fat or just focus on building muscle again? I eventually wised up, focused on fat loss, then switched to improving my strength once I hit my target. Yes those in their ideal weight range are many times troubled with the way their tummy pops out from their clothes. You should start with at least 30 counts and then gradually increase to 50 and then 100 counts. Side planks Side Planks are tougher than the others, but very effective when it comes to strengthening the midriff. Starving is definitely not the answer to your question, “How to lose tummy fat?” Burning fat with healthy eating habits is the best way to lose tummy fat.
This effect of weight loss is attributed to the Vitamin B12 and protein content of the egg.
Replacing meats with beans and legumes at least twice a week will bring positive changes in losing belly fat.
Fiber helps in making you feel full and hence you end up loading yourself with lesser calories.
When you consume ginger, your body temperature rises, this increases the metabolism and the rate at which fat is burned. Protein being the only major nutrient in lean meats it increases the process of thermogenesis in the body.
Stress increases the level of hormone cortisol in the body; it makes you do all the unwanted stuff. Here at Dietburrp, you will find her talking about health,weight loss, fitness, parenting, healthy cooking and how to keep yourself motivated to be healthy. Don’t be fooled by believing in methods of training and miracle pills that promise quick results.
There is no quick fix or workout program that will melt fat to reveal your six pack in a matter of days.
People go to their gym and hop on a piece of cardio equipment and stare down at the settings and think..”What now? If you are looking to lose belly fat naturally the best way is to eat lean and healthy, stay active with a focused workout program, get lots of rest and stay hydrated. So to lose belly fat, you can’t just sit at home and do 1000 crunches and think that the fat will just melt away. If we start to think of the muscle system as ONE system instead of many separate muscles we can begin to understand a bit how the body works. The heavier the load and more complicated the exercise involving more muscle groups, the more calories your body burns.
So replace fat with muscle to burn away that stubborn belly fat by utilizing full body workouts with multi joint exercises.
You will burn more calories during your sprints at a higher zone, so the more times you can take your body up into a higher heart rate zone during your workout the more calories over all you will burn. If you are a beginner start at a lower zone like 60%- 70% and climb to 70%- 80% during your sprints. Focus on organic meats like chicken and fresh fish and pleny of leafy green and colorful vegetables. Go organic, go raw, go green and always remember brown complex carbs instead of simple white carbs.
Make sure you get the adequate 7-8 hours of recommended sleep a night and that you take a rest day from your workouts.
Stay hydrated before and after your workouts to keep the body regulated and running like a well oiled machine to help burn that belly fat. So if you are looking to melt away that belly fat make sure you are getting in a core workout several times a week.
All of those muscles work synergistically to function as a strong core and stabalization system. Some other stress relieving techniques are meditation, yoga, breathing techniques, stretching and massages, Tai Chi, and even short mid day naps. So many people focus on the visual of a healthy body and forget about the functionality of one. As owner of Crossbones Fitness, an independant personal training company, Anthony offers one on one training and small group training. One of the most important and fast results you will notice is an increase level of energy,  healthier digestive tract and overall wellness. Not that I’m complaining, but slow loading instances times will very frequently affect your placement in google and can damage your high quality score if advertising and marketing with Adwords. I wish to say that this post is amazing, nice written and include almost all significant infos.
Playing catch with your kids, taking your dog for a walk around the park and mowing your lawn are all examples of exercise.
When you have an accountability partner, especially when it’s a friend or family member you respect and admire, you have a much better chance of following up on your exercise commitments. If you want to take this proven fitness technique even further, join a large class of like-minded individuals that make your physical fitness efforts socially rewarding. Take a moment to check out this Home Exercise Program that shows you how to lose belly fat with simple exercise routines that you can easily follow on your computer, iPad or iPod without ever having to step foot into the gym! I am curious if you have any tips for breaking through a barrier like this in your workout regime. I am planning to apply for them after graduating college because currently I want to double major in Exercise Science and Chemical Engineering. It’s not nearly as frustrating to add some fat with the muscle now than it was when I was heavier. This workout session should consist of proper warm ups, cardio session, intermediate training, strength training and then cool down at the end. It gives Strength and stability to the core muscles and helps in toning them up to make you look fit. Vitamin B12 helps in metabolizing fat in the body and breaking it down, where as protein helps in increasing the overall metabolic rate. It is wise to choose the healthy carbs to maintain the balance and keep your brain calm and away from stress and depression. Have spinach, broccoli, bottle gourds and other green vegetables in the form of soups or salads 15 minutes prior to your main meal. It helps in eliminating the waste from metabolism in the liver and also helps in burning fat.
All you need to do is ground some cinnamon and sprinkle it over your salad, soups, breakfast cereals and dips.


Achieving that toned bathing suit beach belly is possible if you follow these 8 simple tips. I guess since I want to lose belly fat I’ll train in this fat burning zone.” So, what is the fat burning zone? Although these caffeine and thermogenic pills will burn a few extra calories the payoff isn’t always worth it. You can create a caloric defecit either by burning calories through activity or by reducing the amount of calories you ingest through diet, or better yet, a combination of both. So, if you are 30 years old you want to train in a heart rate zone around 70%-80% of your maximum heart rate which is 190bmp (beats per minute) with several shorter bouts of more intense sprints at around 80-90% of your maximum heart rate zone.
Eating clean and healthy with attention to how many calories your consume daily is your goal to getting rid of that stubborn belly fat.
Overtraining can be just as counterproductive as no training at all, or in some cases even worse. Water is vital in regulating body tempurature, lubricating joints, aiding in digestion, transportation of nutrients and in many other important roles.
It is the flight or fight hormone and when your cortisol levels are too high for too long it has been shown to increase abdominal fat. So while you workout to lose belly fat and gain your six pack, don’t forget to focus on the entire body to remain strong and toned.
He has worked for nationally and internationally recognized fitness companies in the past like Equinox and New York Health & Racquet Club, both in Miami and in NYC.
I lost 34 lbs this summer doing the ethosien diet , but i have quite a bit of lose skin around my stomach. Drinking vegetables and fruit juices and water helps to dehydrate the body,improve circulation and provide the body with abundant amount of nutrients.
Well I’m adding this RSS to my email and can look out for much more of your respective exciting content. And to burn those calories you have to physically get moving. Whilst eating a healthy diet is important, if you think that you know how to lose belly fat without physical exercise, the odds are stacked against you. Find ways to keep physically moving with activities you actually enjoy, and you will find yourself ‘exercising’ more frequently, and you’ll enjoy it too. You simply flick a light switch, and not a single microsecond of conscious effort went into the process. Human beings can turn conscious behavior into unconscious habits quickly and that’s the best way to lose fat. I want to take your advice against bulking, but I am not sure what regimes are good for developing muscle mass without necessarily going through the bulking phase. I have hit a couple of plateaus during this adventure however I been stuck at this weight for over two weeks. Lately I have been utilizing an Atkins type diet, high fat, high protein, low carb approach. Some are advicing me to get into HGH and steroids to burn more fats and get the solid look but am still not convinced. Cardio exercises help in building up lean muscles and it improves the strength of midsection.
If you have been jogging for an hour on the treadmill and still not losing the belly fat, stop doing so.
Resistant starch delays the process of digestion and absorption, and increases the involuntary burn out of calories. These acids also help in reducing stress which could be a eason for gaining fat in the tummy area.
It helps in clearing the toxins produced in the body due to high metabolism process happening. A study published in the American Journal of Clinical Nutrition stated that people, who drank around 4 cups of green tea every day, lost around 3 kgs of weight in only 2 months.
Ginger aids in digestion and it also suppress the production of the stress hormone cortisol. Chia seeds when soaked in water or any liquid for some time, it swells up with water and provides beneficial fiber.
But water has high mobility inside the body and withing 30 mins , you will feel the urge to urinate. I have also begun to reduce and avoid sugar intake, sweets and other deep fried food items. It basically means that the body burns a greater amount of fat at a lower intensity workout than at a higher intensity workout. Interval training is also a great way to maximize what is called EPOC (Excess post- exercise oxygen consumption). Anthony is now training clients in Virginia Beach, VA and is Nationally Certified through The National Council on Strength and Fitness and is multi certified in many fitness disciplines such as TRX, Kettlebells, ViPR, Animal Flow, Pre and Post Natal, Urban Rebounding and more. If you practice the juice cleanse at least 3 times a year, you will notice big improvement with your skin and hair.
Exercise makes it easier for you to lose weight (especially fat) and it has numerous health benefits.
Set a regular schedule to exercise 3 times per week, all at the same time each day and for the same length of time. Maybe you realize the health risks of excess belly fat and want to become healthier, so you can spend more quality time with your children or grandchildren.
My problem is that I am second guessing my workouts and diets now, and I want to know what the best options are for me at this point. Regularity and maintaining the correct posture are important to consider while losing belly fat.
If you are a vegetarian and want to enjoy the benefits of omega3, you can opt for fish oils. Taking these fiber rich food items before your main meal will help your brain understand how much food you need to eat and thus save you from over eating. Lemon water increases your resistance to diseases and you will not catch infections or become weak during dieting. When you infuse water with various herbs like mint, cinnamon and add cucumber, lemon, orange and ginger slices to it and store it for some time. This fiber will instantly help you in feeling full and will keep your cravings and hunger at bay for some time, helping you in utilizing the body fat for energy needs and burning the fat off.
This will directly and indirectly make you put on more weight and most of the fat will be stored in your midriff portion.
I was lucky to find a diet and exercise routine that worked for me and now I have lost several pounds in a short time. Some individuals would prefer to perform colon cleanse and reap a lot of health benefits from using cleanse kits available in health food stores or online.
After 20 to 30 consistent repetitions, your brain will start putting exercise on an unconscious schedule that ensures you don’t miss a workout.
You can truly see whether or not you are putting in the time required to get the efforts desired. Whatever the reasons, remember the ‘why’ you are exercising, and you will find yourself enjoying exercise instead of hating it. I read that your body can burn fats in place of carbs and it won’t raise your blood sugar. Interval training involves short bursts of high intensity burnouts into whatever exercise you are doing.
You burn these extra calories without working out and just by incorporating these beans in your diet. Not only do these herbs implant a distinguished flavour to the water, but they also transfer their medicinal qualities. I’m very lean everywhere except for my belly they guy who did the measurements thought it was a little odd how lean I was everywhere except for my belly. Yet, with the the colon cleanse kits you would still need to follow a certain diet for a few days. I have just started this approach with the diet to lose the last bit of fat to get ripped, ( already a devout gym rat doing HIIT three times a week with weights 2-3 times a week). I will show you the photos of my results and tell you how things are going for me with the stuff I tried. Juice fasting is a great way to perform total body detox with fruit and veggies that you already  have in your kitchen.
And then a run for an hour…i dont like to really lift weights, my diet is rather well, I would asume.
The increased frequency of urination is a sign that your body is burning fat and you are losing weight.
But I would LOVE your advise in what I can do to achive a decent toned body (im not picky), what I should change and keep.
One thing in your get ripped article that you didn’t mention is the type of carbs to eat?
I am afraid even with high protein and high fat, with little to no carbs I may burn muscle!



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