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I agree with above answers that there no way to target belly fat. But four keys that control stomach fat are exercise, diet, sleep, and stress management. With a regular routine exercises such as walking, jogging and other cardio exercises, approximately 20 minutes per day. With a proper and balanced diet, a good sleep and a decrease of stress in your life ...


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All the carbs you mentioned are good. But i believe there is a little bit more to carb cycling than what you mentioned. Try Carb backloading. I do believe you should eat carbs on the days you exercise, and keep them on the low end when you don't exercise, at the same time keeping protein and fat intake mostly the same. Keeping protein intake high is ...


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This probably isn't the answer you want to hear but it's the one you need to. It's not a good idea to try and burn fat and build muscle at the same time, as it gets very complicated and it's not very effective. Your time and money would be much better spent if you committed to doing one or the other. Either dial down the calories and exercise more to bring ...


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try simple approach. Cut physical activity by 2/3(volume) , but keep the weight on the bar. Cut calories to 800 Cal a day(200g protein from lean meats). Add I pill of multivitamin and 10 grams of fish Oil. any number of green leafs. For 2 weeks . It is usefull if you are low-carber paleo eater, in this case it would be easy. you may loose up ...


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To decrease your fat percentage, you need to lose fat, increase lean muscle mass, or do both. There are two approaches used for this. You can do a "steady state approach" where you eat enough to keep your weight constant and exercise enough so that you don't lose muscle at the same time. This is known as "recomposition". You can do the "bulk/cut". In a ...


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Are you losing weight at all? How are you measuring your fat percentage? Scales that use bioelectric impedance are not very reliable. However, make the best of it and always measure in the morning, before breakfast. Count you calories, make a conservative estimate of your calorie expediture, adapt your diet to the expenditure and you will lose weight, and ...


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It can be difficult to separate lifestyle risk from genetic risk. Lifestyle choices tend to run in the family. Sedentary parents tend to have sedentary children. Parents with unhealthy eating habits are likely to pass them on to the next generation. On the other hand, genetics play a big part in determining weight. Sometimes behaviors can’t take all the ...


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Good news is that you have realized early enough that you could be in danger of type 2 diabetes and you may already be in fact a bit insulin resistance. I have been able to reverse my dad's pre-diabetes purely by controlling his diet. I have also been able to improve blood lipid markers for my elder brother. Here are my suggestions and recommendations ...


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There willpower is strong that they never strive for delicious food? First of all they have massive incentives - millions of dollars - second of all they are surrounded by dieticians and trainers who choose their food for them at most hours of the day. Their job is eating well and training for a role. How they workout being on such ...


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The real answer can only be provided to you by a health professional, but I can give you some things to consider and educate yourself on in advance. Do some research and have a serious conversation with your doctor. You may already be experiencing insulin resistance. This means that your arteries are routinely being doused with fatty deposits that are ...


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Back before Costco, Lean Pockets, and Pepsi I'm sure the relationship between energy levels and hunger was a bit more straight forward. Hunger is caused by a peptide (cousins of a hormone) called ghrelin. A lot of things can cause this to rise and fall, including sleep schedules. Most people notice that on days where they get poor sleep, the next day they ...


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Strength programs like 3x5, 5x5, or other low-to-mid-rep heavy lifting programs are well suited to maintaining the same weight while doing body recomposition. Just don't eat a tremendous amount. The other option, which I like quite a bit, is to eat as much as possible of high-quality foods (meat, veggies, fish, eggs, dairy) while maintaining a high ...


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Lifting for optimal weight/muscle gain is not optimal for burning calories or building endurance. If your goal is to burn more calories, run. Running can burn up to 1000 kcal/hour at best, you'll never reach those kinds of numbers weight lifting, even considering that weight lifting increases your metabolism for a long time. It should also be noted that ...


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Lifting heavy weights is classed as an anaerobic exercise, so yes it does have similar benefits to your metabolism. I think that weight lifting is never mentioned as HIIT method is because it's not really considered to be cardio, it's usually labeled separately in a different category. However, if you've ever lifted heavy on a compound movement with ...


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You are worth your name. Your regime looks pretty strong, but you could try a few things to make it more effective. Firstly, as you said yourself, try to get more sleep. Rest is critical if you are working out this hard. I had significant results when I started sleeping for almost 9 hours. Secondly, your diet looks pretty good,but you could try a few ...



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