SIDE EFFECT: Mens Fitness

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Top 3 Tips to Lose Fat and Get Six Pack Abs

You know that there’s no such thing as an overnight success when it comes to getting six pack abs. People that have ripped bodies and the coveted six-pack have worked hard to change their lives and build the body most people envy.

Real quick: some of the links on this page may be sponsored links. Just wanted to give you a heads up to make sure you're cool with that.

Along the way, successful people have encountered obstacles that have cropped up. Rather than letting those obstacles stop them, they figured out how to eliminate them or go around them.

The same can be said when it comes to losing fat and getting those ripped abdominal muscles that you want to have. To find success, you’re going to eat the right foods and put in the hard work in the gym.

When it comes to your body and changing it, you’ll face three potential obstacles that are going to determine how fast and how well you do.

Side Note: One of the most common questions I get is how to get six-pack abs. So I decided to put together a short FREE Cheat Sheet that reveals my top 3 exercises to getting six-pack abs. I call this my “secret six-pack weapon workout”. Click here to get your 3 Secret Six-Pack Abs6 Pack Abs Secrets.

There are three things that you need to weigh when you finally decide you’re going to do what it takes to get that six-pack.

1. Six Pack Abs Genetics

The first thing is genetics.

This is one of the factors that will determine how easy (or hard) it will be for you to get that coveted six-pack. Bad genetics won’t stop you from losing abdominal fat or developing six-pack abs, but you may have to work harder and put more effort into it.

Some people let bad genetics or a slow metabolism stop them… but if this is you… then let it motivate you instead. Some bodies are genetically wired so that they don’t give up fat easily.

It simply means that you need to be aware that you’re going to have to stick with the program and not give up if your body is sluggish to respond.

2. Six Pack Abs Metabolism

The second factor that you need to think about when it comes to getting in shape and getting six-pack abs is your metabolism.

Your metabolism can be a fast one or a slow one. They type of body that you have will determine how well your metabolism burns off the fat.

You may be someone who has always struggled with a slow metabolism. Don’t let that make you afraid that you won’t succeed. Because fortunately, there are ways that you can eat and exercise to get your metabolism up to speed.

3. Six Pack Abs Mental Toughness

Finally, the third factor is your mental toughness or mindset.

Your mind is a big part of whether or not you find success in anything you do in life but especially when it comes to getting six-pack abs.

You have to be able to vow that you’re going to learn the information that you need to know about getting six-pack abs and not going to let anything stop you from saying goodbye to the stomach fat and hello to toned abs.

When you decide to go after a goal, you need to first figure out what that goal is.

Simply saying that you want to lose stomach fat or develop a set of six-pack abs is too broad.

Identify why you want to do this. You want to have this because when you feel discouraged – and discouragement comes even during times of success – you’ll be able to have a clear motivation.

Break your journey down into milestones. You can do this by breaking them down into weeks or months. What milestones do is to help you stay on target. They provide a short point that you’re able to reach on the way to the final step.

No matter how old you are or where you are in life, if you’re suffering from excess flab on your stomach, you don’t have to be discouraged that it’s a lost cause. Even if you barely have any fat – but it’s slightly covering up your strong, cut look, you can easily burn it off to reveal an amazingly toned and flat stomach!

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The Time Under Tension For Ideal Ranges

Varying the tempo on an exercise to manipulate the time under tension (TUT) is an excellent tool for building muscle and busting plateaus. It is also a great trick for making your in-home workouts more challenging if you are limited to a few lightweight dumbbells.

The Time Under Tension For Ideal Ranges

TUT is commonly used in strength training and bodybuilding as a way of calculating the total amount of work you place on a muscle. It refers to the total time a muscle is under strain during each set.

For example, a typical set of 8 reps on the barbell curl for the average lifter may take about 16 seconds. 1 second to lift the weight, 1 second to lower weight. Most people just move the weight as fast as possible.

However, various studies have shown that slowing the tempo, particularly on the eccentric portion of a movement (the lowering portion when your muscle is slowly elongating) provides a stimulus to the muscle that can trigger adaptations leading to higher rates of protein synthesis and muscle development.

In other words, by putting a muscle under longer bouts of strain, you can cause extensive muscle breakdown leading to greater muscle growth.

Take the same 8 reps on the barbell curl and slow down the eccentric portion (lowering the barbell) to 3 seconds, and now your total time under tension goes from 16 to 42 seconds.

The number of reps and the amount of weight have not changed, yet in the second example, you spent more than double the amount of time under tension. That is the basis of TUT training.

Focus on sets that last for a certain amount of time, based on your training goals while still maintaining good form and full range of motion. You will probably find out that as you slow down the movement, you will need to go lighter in weight or use drop sets to complete the last few reps without stopping.

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Beer And Bodybuilding

Beer is very popular among the strong half of humanity. Beer is also loved by some athletes, although practically everyone knows that alcohol is not harmless to health and for athletes even more so. And yet most bodybuilders practice drinking a glass of beer, especially on Sundays. How bad it is, or maybe it’s good, it is necessary to understand this issue.

Any alcoholic beverage contains ethanol. In addition, the main property of alcohol is the provision of an inhibitory effect on the receptors of the central nervous system. Alcohol ethanol, contained in alcohol, has a psychoactive effect.

Any bodybuilder should know that any alcohol and bodybuilding are incompatible due to the negative impact on muscle mass and strength. According to scientific studies, the negative effect of any alcohol on a person who is regularly trained is as follows:

1. The use of any alcohol to the state of easy intoxication is equivalent to skipping one exercise.

2. The use of any alcohol to the state of strong intoxication is equivalent to the effect on the muscles of a pass for almost half a month of training.

3.Sistematicheskaya use of any alcohol, including beer, at least 0.5 liters per day leads to a 100% reduction in muscle growth.

All these negative effects on muscle mass are due to the physiological processes taking place in the cell, under the influence of the alkaloids. In healthy, training men after a single use of a glass of beer, testosterone levels dropped significantly and the level of the estrogen hormone increased. This is due to the fact that the beer contains hops, which is an activator of the increase in estrogen in the body of a man. Accordingly, by raising the level of female hormones, the body reduces the content of the male hormone testosterone , because of which the strength decreases. In this regard, we can conclude that beer and bodybuilding. Like any other alcohol is simply incompatible.

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In addition to reducing testosterone, alcohol affects the release of growth hormone, which is responsible for the growth of muscle mass. Growth hormone shows a minimum content for at least two days after taking alcohol.

Another negative factor of the effect of alcohol on the body is fat formation. Especially affects the process of formation of fat cells drinks containing yeast, in particular beer. In addition, do not forget that any alcoholic beverage is a high-calorie product.

All these facts are a direct refutation of the popular belief that it is possible to combine beer and bodybuilding. Allegedly beer along with sour cream helps to increase muscle mass. From all the above, it follows that this opinion is erroneous. And for a seriously training person, the use of any alcohol is a way to regress.
Beer and sports

Since beer refers to an alcoholic beverage, its use adversely affects the results of sports training. For bodybuilders, it is dangerous to reduce the speed of muscle mass gain, decrease in strength characteristics, and slow the recovery process. Based on research conducted by scientists, we can safely say that:
drinking beer, when you feel a slight alcoholic intoxication, is equivalent to skipping one workout;
in the case of apparent intoxication, the reduction of force data should be expected, and the recovery process may last a couple of weeks;
if the beer is consumed on a regular basis, even after a day, it leads to stagnation and a decrease in the growth of muscle tissue by 100%.
Effects of beer intake in bodybuilding

In bodybuilding, as in any other sport, the use of beer leads to the manifestation of negative effects, for example:
-> The level of testosterone decreases and this leads to a slowdown in muscle growth, since any alcohol and beer, including, stimulates the secretion of catabolic hormones;
-> The level of potency decreases, as the level of testosterone decreases and the level of ceresol increases;
-> The level of estrogen increases, as the female sex hormones are contained in the beer, and this leads to the deposition of excess fat, reduced potency, fatigue, slower muscle growth, reduced strength data, the appearance of gynecomastia and other problems
-> The superfluous fat is postponed also thanks to high caloric content of beer
-> Normal sleep patterns and recovery process are disrupted
-> Deteriorates the quality of sperm.

From the above, it should be concluded that beer in bodybuilding has a negative effect on the training process. As for the positive qualities, they simply do not exist.

Nonalcoholic beer in bodybuilding

Naturally, the use of beer, especially alcohol-free, reduces the harmful effect on the body of athletes, but not completely, because high caloric content and high estrogen content remains.

In this regard, it can be argued that non-alcoholic beer negatively affects the body, by depositing fatty tissues.

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There is another factor that has a significant impact – this is the quality of both non-alcoholic and alcoholic beers. Especially it concerns the domestic manufacturer, because sometimes the prices for beer are rather doubtful, which indicates their low quality. As for European countries, the situation here is somewhat better and the quality of food products is controlled accordingly. Despite this, even high-quality beer is not recommended for athletes, if they want to achieve high results in sports.

Dependence on beer

Do not discount the fact that alcohol has a narcotic effect on the human body. Dependence on beer is not a fictitious myth of fighters for a healthy lifestyle, but a scientifically proven phenomenon. Therefore, do not forget not only the negative effect, but also that excessive beer craze leads to dependence on this drink. This dependence is difficult to track, since retraction is carried out gradually and is practically not noticeable for the athlete. First he drinks a cup a month, then a cup a week and, finally, the athlete starts practicing almost daily beer.

Knowing the results, we can safely say that the use of beer, including non-alcoholic beer, deprives the athlete of any chance of high sports results. Unfortunately, this problem has a broader concept, since alcohol affects not only sports performance, but also normal family life, has a negative impact on the financial situation. Therefore, not only on weekends, but also on holidays it is better to give preference to juices or compotes.

To correctly combine alcohol and physical activity, you should adhere to the following tips:

So, beer versus bodybuilding – is it possible to combine, and if so, how?
1. You can’t work out for two days after drinking beer, this period it is very easy to crush the muscles;
2. Do not to drink alcohol for a couple of days after hard workout, as this eliminates the positive effect of workout plan;
3. Choose some foods that contain amounts of protein so it can reduce the bad effects of beer on muscles.
4. Drink a lot of mineral water use ascorbic acid to restore water balance the next morning after beer.

Conclusion about beer and bodybuilding: It will do more harm than good, so if you want to to maintain your health, many doctors recommend a pause of two days between workout and drinking beer.

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Advice For Those Who Are Building Muscle After 50

People think once they have gone over the age of 50, they are too old to gain any muscle but that isn’t the case. The body can still take a good amount of exercise and produce muscle that you can show off. Here are some good tips that will have a person building muscle after 50 with no problems.

Strength training at least twice a week is the recommended amount for people over the age of 50, exceeding no more than four times. Between each workout, the body should be given two days to rest and recover. Without this resting period, over training can occur, which results in injuries that will make it impossible to exercise and cause muscle mass to decrease. Cardio must be done as well, and since women are more likely to get osteoporosis, they can benefit from high impact cardio training that increases bone density, provided their joints can handle it. It’s always best to consult a doctor before starting to learn what your body can take and how to make a good exercise plan.

For each session, do two exercises for each muscle group. Don’t be afraid to try out different exercises with each session. Focus on key areas, like the biceps, back, abs, and chest for a good build. Multi joint exercises offer the greatest stability increase and target multiple groups for a more efficient workout. Push ups, bench presses, and pull ups are good examples of such exercises and when done correctly, will cause muscle gain while minimizing the chances of getting an injury.

You can determine the ideal weight to lift for your exercises by doing 15 reps in a couple of sets with different amounts. The weight that makes you the most tired after the reps is what you want to use, and as you become stronger, you’ll be able to lift a heavier weight. Transitioning to heavier weights helps the body avoid the dreaded plateau, where you don’t seem to be making any progress with your workouts. A personal trainer can be a great help if you are doing strength training for the first time. The safest way to exercise is to use machines over free weights.

A person’s aerobic capacity decreases as they age, making their cardio fitness level lower with it. Aerobic exercise such as running, swimming, and even dancing can be used to increase this level. More calories are burned during aerobic exercise than they are when doing strength training, which makes aerobic exercises a better option for getting rid of any excess weight that you don’t want lingering over the muscles you’re trying to gain. You don’t even have to do the most intense activities to perform aerobic exercises. A simple walk with the dog or garden work can give you quite the aerobic workout.

While a major part of building muscle after 50 is physical work, the mind of the person also comes into play. Don’t think of yourself as an old person and unintentionally limit what you can do. You should know the limitations of your body, and not push yourself to injury, but don’t think that you don’t have the strength to do anything. If you stay focused, you can get past any mental road block. Now that you’ve been given advice, try it out and see how much muscle you can build.

Pelvic Floor Exercises For Men And Women

Let’s Get Physical (About Pelvic Pain & Coccydynia Relief)

One of the points I’ve talked about with regards to Pelvic Girdle Pain is that some people continue to suffer from associated chronic pain long after pregnancy and giving birth. It’s nearing a decade since I gave birth, but I still feel some of the pain associated with PGP (or SPD).

One type of issue that always resurfaces is a pain in my coccyx (tailbone). I find it most often ‘surfaces’ when the weather changes. I know . . . I’m a walking weather barometer. I don’t know if there is arthritis setting in there, or if this is a sign of my old age, but I do find that when the weather changes drastically (from hot to cold or vice versa) I feel added pain in my tailbone. I also find that it hurts more often in the Winter, but then again, everything hurts more in the Winter, doesn’t it?

This isn’t the superpower I was hoping for.

The pain is certainly not as severe as when I was pregnant. For starters, it’s not the excruciating throbbing pain in my coccyx that was too tender even to touch. Now, it’s more of a pain that feels like my tailbone is swollen (if that makes sense—I know it’s a bone) and the ache is a dull ache. It’s still a strong enough pain to make it uncomfortable to sit, but it’s not an unbearable throbbing.

Thankfully we have cushions to help with the pain, but there’s more to it.

The other issue that I have is when I walk for longer periods of time (even at a stroll) my pelvis starts to feel tight and lock up. My pelvis basically becomes stiff and I start to walk like an uncomfortable cowboy who can’t keep up with his posse. Those are the two main stay-overs from my experience with PGP. Most women find their PGP disappears shortly after giving birth.

However, as I’ve mentioned in previous posts, a small portion of women suffer from severe PGP long after giving birth―some suffer from chronic pain for the rest of their lives. I suppose I’m somewhere in the middle and have found ways to help with my own chronic pain so I would like to share a couple tips today with the hope that it might benefit someone (both male and female).

It’s okay, only a few more steps . . . almost there!

EXERCISE TIPS TO RELIEVE PELVIC AND/OR COCCYX PAIN

For some tips to help remedy the cowboy walk/stiffness I have tried a number of things. Something that I never thought would help the stiffness in my pelvis but it has helped loosen them up quite a bit is riding a stationary bike. I do 20-minutes every day or so (sometimes I skip a day), but I have found that it has helped a lot. Walking in the water (aqua size) or some sort of swimming might also be useful in strengthening or moving your pelvic joints without feeling much pain, stiffness or pressure.

One of the themes that come up constantly when discussing how to deal with PGP is having a strong core. I wasn’t in bad shape before pregnancy, but I made it a priority to work on strengthening my core after giving birth. This, I have found has cut down on the frequency with which I experience some of the aches, pains, and stiffness associated with the long-term remnants of PGP. So, I have an a10-minute program for your core (abs and lumbar) to try along with me. I have a nifty illustration below, and my cute little model, Leo, demonstrates how it’s done.

Before we jump into some exercises, I want to stress that looking lean and having a well-defined midsection doesn’t mean that you have a properly functioning core. There are lots of men and women who have spectacularly sculpted midsections but still suffer from the core and pelvic floor dysfunction. So, our goal (or at least my goal) isn’t to have the perfect six-pack, rather I want a healthy and strong midsection that will help relieve pelvic and tailbone pain or not add to the chronic pain I already have. What strengthening my own core muscles has helped with is:
Easing some of my lower back pain (by strengthening the muscles in my midsection);
Helping boost my posture (tighter abdomen allows me to sit/stand with less slouching―this too, relieves some pressure in my back);
Easing some of my tailbone pain;
Improving my balance and stability;
Relieving some pressure in my pelvic area that contributes to my pelvic pain.

10-MINUTE WORKOUT TO STRENGTHEN YOUR CORE MUSCLES

In connection with your core, you also need to work on your pelvic floor muscles. Strengthening your core doesn’t always help with diastasis, incontinence, pelvic pain or other conditions related to pelvic pain, so you also need to spend time on your pelvic floor muscles.

And a friendly reminder: please do not push yourself too hard. Ease into these if you need to and work your way up to the complete 10 minutes if you find it too much to do in the first few days. This is no sprint, so take your time and work your way up to 10 minutes over a number of days (4 minutes for the first day, 6, the next, 8 the next and so on). Feel the burn, but don’t overdo it, so listen to your body. Also, don’t just give up after a few days, try to keep this up between 3-4 times a week and make this a long-term exercise routine for your core. Set this mere 10 minutes aside for you.

Anyway, if a stationary bike, walking or aquasize hasn’t worked or you aren’t up for trying those suggestions yet, do try to strengthen your core muscles. A strong core helps decrease back pain (lumbar), it will help strengthen your joints around your pelvic region, and your stronger stomach muscles will help boost your posture.

Remember, your goal does not have to be looking ‘ripped’ (unless that’s the look you are trying to achieve), but having a stronger core has a myriad of benefits and can help ease suffering from PGP or chronic pelvic pain.

Take care, everyone!

How Many Calories Do You Need To Build Muscle?

People tend to forget their calorie intake when attempting to gain muscle. You need to consider the number of calories you are consuming every day to ensure proper muscle growth.

Calories are important in the growth and development of your muscles. Every day your muscles burn them to maintain its shape and strength. Because of this, you'll want to know exactly how much calories you are taking daily to ensure that your muscles remain strong.

However, this can be a complicated task for some. It requires a lot of calculations and knowledge that can be rather challenging to understand. That is why we've made this article so that you can maximize your muscle gains.

So how do you find out how many calories you need to build muscles naturally?You'll need three different things:

Estimation of Lean Weight
Your BMR
Calories Burned Daily Throughout Activity

In this article, we'll go in-depth on these three aspects of calorie calculation. Our goal is to give you the right information needed to calculate your calories accurately. By the end of this article, you will know how much calories you'll need to consume daily to help you build muscle.
Estimation Of Lean Weight

First, you'll want to hop on the scale to determine your body weight. For this example, I'll use 200lbs.

Bodyweight: 200lbs

After finding your bodyweight, you'll need to calculate your Body Fat Percentage (BFP). To calculate this, you'll need to measure the circumference around your body. For males, you need to measure your weight and waist circumference.

Females have to add in their waist, hip and forearm circumference. To make is simple, there is a Bodyfat Calculator Online. Find the circumference of your body by using a measuring tape. Then, place the numbers you found into the Bodyfat Calculator to find your BFP.

Here is an example of a body fat percentage that we'll use in our calculation.

BFP: 20%

Finding Lean Body Mass

After that, you'll need to find out your Fat-Free Mass. This stands for the amount of lean weight you have in your body. To do this, look at the following formula:

Step 1: body fat % x Body Weight = BF (0.20 x 200 = 40lbs. body fat)
Step 2: Bodyweight – body fat = lean body mass (200 – 40 = 160lbs. lean body mass)

Here are your results:

Bodyweight: 200lbs
Body Fat Percentage: 20%
Body Fat: 40lbs
Lean Body Mass: 160lbs

Now, you're ready to find your BMR.

BMR

Your BMR stands for the Basal Metabolic Rate. It stands for the number of calories you burn while at rest. This is the number of calories needed to keep you alive and have your body function properly.

BMR accounts up to ¾ the of the calories burned daily. Multiple factors such as gender, age, metabolism, weight, and height that determines your BMR. While there are various online calculators used to help you measure your BMR, we'll teach how you to do it manually.

Here are the BMR calculation formulas for men and women:

Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

To determine your BMR, you need to find your height, weight, and age. After that, just place the numbers in the formula to see your average BMR.

For instance, let's say that you're 20 years old, weighing in at 200 pounds that's 5 feet tall.

Women: 655 + 870 + 270 + 94 = 1889 Calories
Men: 66 + 1246 + 762 + 136 = 2210 Calories

If you are female, you'll need at least 1889 calories a day to determine your BMR. For males, you'll need 2210 calories. Calculating your BMR is an important step in growing muscle. After calculating it, you can figure out the number of calories you burn throughout the day.

Daily Calories Burned

Your calories rely on constant activity to keep them burning. To increase the rate of calories burned, you need to exercise. Certain exercises such as cardio and strength training are useful in maintaining the fat off of your body and allowing your body to grow lean muscle.

To figure out how many calories you need to burn, you need to know two things.

How much physical activity do I engage in daily?
How many extra calories can I consume?

Physical Activity

Physical activity amounts to the rate of how fast you will burn calories. The more you work out, the faster you will burn them.

Here's the formula for calculating your total daily calories in regards to your BMR and the Benedict Activity Formula. It's a number that takes account the intensity of physical activity done daily.

The Benedict Activity Formula * BMR = Total Calories Daily

Sedentary

Little to no activity – BMR x 1.2

Minimal Activity

Light sport and simple exercises - BMR x 1.375

Moderate Activity

The average level of activity or sports activity. – BMR x 1.55

Active

Having a very intense exercise or sports activity – BMR x 1.725

Extreme Activity

Physically demanding occupation or extreme level of activity. - BMR x 1.9

For instance, the male from the previous example of has a BMR of 2210 calories, exercises four days a week at a moderate activity. He would use the moderately active level and then multiply by his BMR.

BMR 2210 x 1.55 (Moderate Activity) = 3425

This means that on average he burns at least 3425 calories a day. He'll have to consume this amount of calories to maintain his body weight.
Gaining Or Losing Weight

Consider if you want to gain or lose weight after calculating your total calories. You'll need to add 300-500 calories on top of that number to build muscle.

Gaining weight will require you to go over your normal caloric intake. For instance, say that you are a hard-gainer that wants to gain muscle. To gain muscle, you'll want to eat 500 more than your daily calorie intake.

Let's look at our previous example. The male has a total calorie intake of 3,425. He'll need to add 300-500 calories to this number to gain muscle. This method works because it allows him to make small gains while avoiding extra fat.

Remember, there is not a perfect set of a calorie surplus. Some people do well with 300 extra calories while some do great at 500. Understand which surplus grants you the most results. Cut back the calories if you are gaining too much unnecessary fat. Add extra calories if you don't see any results.
Conclusion

We suggest staying active now that you know how to calculate your total calories. Having a proper diet and an effective exercise routine will help you build muscle at a natural rate. Remember, you'll need a mixture of both of them to receive results.

Resources

BMI Calculator

Natural Bodybuilding Nutrition & Supplementation, Journal of the International Society of Sports Nutrition

How to Calculate BMR, Daily Burn

Macronutrient Calculations to Gain Muscle, My Fitness Pal

A Beginner's Guide To Lose Fat Fast Forever

Booty Burner: Full Glute Workout
on April 04, 2018 bodybuilding fat fitness Flexibility lose weight
A Beginner's Guide To Lose Fat Fast Forever
on January 06, 2018
A Beginner's Guide To Lose Fat Fast Forever

A Beginner's Guide To Lose Fat Fast Forever

You can lose fat fast and forever without waking up at 5am to run on an empty stomach, without exercising 6x/week, without feeling hungry all the time or cutting your favorite foods forever and without expensive supplements.

You only need 3 things to lose fat: strength training, healthy nutrition & cardio. This post will give you a simple, efficient fat loss plan so you can get your body fat to dream numbers while still have a life & eat normally.

1. Get Stronger. Strength training increases cardiovascular fitness, strengthens joints & bones, builds muscle, improves flexibility, … And it also helps fat loss.

Maintain Muscle. More strength is more muscle. Strength training builds muscle and prevents muscle loss so you don’t get skinny + fat.

Burn Fat. Strength training prevents your metabolic rate from going down when dieting. This means more fat loss.

Stick to Diet. Exercising positively influences your eating habits. You’ll stick to your diet better if you do strength training, losing more fat.

You’ll get best results doing a free weight routine of compound exercises like Squats & Deadlifts. Check StrongLifts 5×5: it only takes 3x45mins/week.

A Beginner's Guide To Lose Fat Fast Forever

2. Eat Healthy. Eat whole, unprocessed foods 90% of the time. Whole foods come as close as possible to their natural state: without added sugars, fats, sauces, … Buy raw foods and cook them yourself.

Protein. Necessary to build & maintain muscle so you don’t get skinny + fat. Protein also satiates and has the highest thermic effect. Eat a whole protein source with each meal: beef, poultry, fish, dairy, whey, etc

Veggies & Fruits. Fill your stomach, but usually low in calorie. Also high in fiber, water, vitamins & minerals. Eat veggies & fruits with each meal: spinach, broccoli, kale, asparagus, apples, oranges, etc.

Healthy Fats. Fat doesn’t make you fat, bad nutrition & lack of exercise do. Healthy fats help fat loss: they satiate and slow down digestion. Eat healthy fats with each meal: fish oil, olive oil, mixed nuts.

Water. Thirst can make you think you’re hungry. Avoid soda, alcohol and fruit juice. Drink 2 cups water with each meal and sip water during your workout. Green tea and water with squeezed lemon are OK too.

A Beginner's Guide To Lose Fat Fast Forever

3. Eat Grains Post Workout Only. Grains like pasta or rice are very caloric dense: 100g blank pasta has over 350kcal while 100g broccoli has only 35kcal. Limit your intake of grains to post workout only to automatically reduce your caloric intake.

Eat Less Starches. Eat proteins, veggies, fruits & healthy fats with each meal. Carbs from veggies & fruits are OK, this isn’t a zero carb fat loss diet. Don’t eat starchy carbs except post workout.

No Workout = No Carbs. If you do strength training 3x per week, you can eat starchy carbs 3x per week post workout. Eat proteins, veggies, fruits & healthy fats with all other meals.

Eat Whole Carbs Only. Whole carbs promote fat loss and take longer to digest. Avoid white carbs. Eat whole carbs only: brown rice, whole grain pasta, whole grain bread, oats, quinoa, …

A Beginner's Guide To Lose Fat Fast Forever

4. Eat More. Frequent meals prevent hunger by keeping your blood sugar stable. Frequent smaller meals also decrease your stomach size over time, which means you’ll feel full sooner. Eat every 3 hours.

Eat Breakfast. Build the habit of eating breakfast and try one of these breakfast recipes. Cook your food for the day while making breakfast.

Eat Post Workout. The only meal where you can have carbs to replenish energy stores. Whole meal of protein & carbs or post workout shake.

Eat Every 3 hours. 6 smaller meals per day instead of 3 large ones. Breakfast, lunch, dinner, pre-bed and 2 snacks.

A Beginner's Guide To Lose Fat Fast Forever

5. Add Cardio. Excess cardio burns muscle instead of fat, causing the skinny + fat look. Never do cardio only. Add cardio to speed up the fat loss you get from strength training & healthy nutrition.

Moderate Intensity. 60-70% of your max heart rate. Breathing heavier than at rest, not gasping. Your goal is fat loss, not exhaustion.

3x45mins. Start with 15mins cardio post strength training 3x per week. Build up to 3x45mins per week by adding 1min each workout.

Elliptical Trainer. Aka the crosstrainer. There are many cardio machines you can choose from, but this one remains my favorite.

A Beginner's Guide To Lose Fat Fast Forever

Fat Loss Strategies. Now that you know what to do, you need to make it as easy as possible to apply the above fat loss tips. Follow the next 8 strategies, even if they sound counter-intuitive to you.

Buy Healthy Foods Only. Enough for your whole week so you can stick to your fat loss plan. Don’t buy junk food – avoid temptations.

Prepare Food in Advance. Cook your food for the day on waking up or when you get back from work. This takes about 1 hour.

Make Double Portions. Speeds up preparation. Prepare 12oz chicken and eat half at lunch and half at dinner.

Eat The Same Every Day. Removing choice kills cravings and makes you see food for what it is: fuel for your body. Switch it up every 3 weeks.

Eat at Fixed Times. Don’t wait until you’re hungry or feel like eating.Eat every 3 hours. Build consistency.

Take Food with You. Take food to work, to school, to the movies, etc. This ensures you’re eating foods that will make you lose fat.

Eat Before Going Out. Avoid ending up eating junk food because you’re hungry. Eat before you leave home and take food with you.

Eat Junk Food 10% of The Time. You can eat 4 junk meals/week if you eat 6x/day. This actually helps fat loss. Eat out so you can’t overdo it.

Track Progress for Motivation. Pictures, body fat, measurements and strength gains. Aim for 2-3% fat loss/month (use a fat caliper).

Example Fat Loss Diets. To lose fat: proteins, veggies, fruits and healthy fats with each meal. Carbs post workout only. Example fat loss diet:

-Breakfast: eggs with tomato & bell peppers, orange, green tea
-Snack: cottage cheese with apple
-Lunch: chicken, bok choy, tomato, chicory, olive oil
-Snack: mixed nuts
-Post workout: ground round, brown rice, mixed veggies, banana
-Dinner: chicken, spinach, baby carrots, pear
-Pre-bed snack: cottage cheese, berries, ground flax seeds, fish oil

Don’t waste your time counting calories: you won’t get fat eating unprocessed foods. Just eat your stomach full and prepare your own food so you have total control over the ingredients. Aim for 2-3% fat loss per month.