30 Day Abs Challenge To Lose Belly Pooch

The extra belly fat layer is the most stubborn kind of body fat and is really hard to get rid of it. But proper nutrition and a good workout plan can help you lose belly pooch and get ready for summer.

The Abs Challenge

This abs challenge is simple! You just have to follow these rules to lose belly pooch in 30 Days:

• Do each of these 6 exercises for one minute without rest in between. Repeat for a total of 3 sets. Rest no more than 2 minutes in between sets.
• Work out 3 days in a row, rest for one day, work out 2 more days, then rest one day. Repeat.
• Start on Monday to get the rest days on Thursday and Sunday.
• Walk/run/jog 30-60 minutes every day. Every day!
• Don’t eat anything with sugar, bread, pasta, and fatty products.
• Eat lots of vegetables, poultry, and fruits.
• Foods that you can eat now and then include dairies, fatless meats, eggs, nuts, etc.

Follow this workout program for at least 4 weeks. Bear in mind that only after this period of time you’ll be able to see significant changes in your abdominal area.

The burn you feel after the first days is just your muscles telling you that you’re on the right path. So don’t stop until you reach your goal!

Best Exercises To Lose Belly Pooch

How To Lose 10 Pounds In A Week

Breakthrough research at Yale reveals – Long forgotten ancient secret that forces your body to drop 10 pounds of ugly body fat in just 1 week. Learn what your personal trainer is trying to keep a secret from you. Takes only 30 seconds per day!

Sounds too good to be true, right?

Well that’s because it is.

Everywhere you look, there are magic bullet pushing motherfuckers left and right.

Buy now before it’s too late!

Let me tell you…

If you’re looking for that “secret,” you get disappointed, every single time.

Instead, why not learn the methods that are actually proven to work?

Sure, they aren’t always as sexy.

But that’s the point and that’s what separates the winners from the losers.

In this post we’ll take a look at what the evidence says about losing weight fast and whether or not it’s even possible to lose 10 pounds in a single week.

What is weight loss?

I wish I didn’t have to ask this.

But 99% of people still think weight loss is about magic fairy dust, metabolism hacks, and “tricking” your hormones to do things that only your ex in college would do.

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Weight loss comes down to one thing – calorie balance.

Simple shit.

Eat more calories, you’ll gain weight.

Eat less calories, you’ll lose weight.

It doesn’t matter if you’re eating 10 meals per day or just one meal.

Please burn this into your mind and get a tattoo on your chest that says “calories matter.”

This is the law of thermodynamics (energy cannot be created or destroyed, it can only be changed from one form to another…blah blah blah).

We can’t escape this law, although many people have tried.

Need proof?

Look at Professor Haub, famous for the Twinkie Diet. 

He got so tired of people trying to hack their way to a leaner body that he ate Doritos, Oreos, Twinkies, and protein shakes for a duration of 2 months while being on an 800 calorie deficit per day.

You know what happened?

He lost 27 pounds in 2 months and dropped his body fat percentage from 33.4% to 24.9%.

Bottom Line

If you want to lose weight, you have to eat fewer calories than you burn.

Can you lose 10 pounds in a week? Yes, but only if you’re part of this special group of people.

I’m sure you’ve heard that one pound of fat is equal to about 3500 calories.

That means if you want to lose 10 pounds of body fat in a week, you’d (theoretically) have to burn an extra 35,000 calories.

That’s A LOT of calories.

And for the average person with 10-20 pounds to lose, it’s just not possible.

If you’re only 10 pounds away from your goal weight, you can’t burn 35,000 calories in a week without losing huge amounts of muscle and putting your health at risk.

But there is one special case of people where it’s actually possible (and very realistic) for someone to lose 10 pounds in a week: people with a fuck load of weight to lose.

I’m not talking about people who only need to lose 10-20 pounds.

I’m talking about people who need to lose 50+ pounds.

The more weight you initially have, the faster you will initially lose it. 

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These people have so much excess body weight, that being in a calorie deficit the first week will result in massive weight loss.

And this can usually be done with your standard calorie deficit of 20-25% below maintenance levels.

But I’ll also say, very overweight people can tolerate larger deficits (up to 40% below maintenance). But I wouldn’t recommend this if you’re just starting out.

I’m not saying everyone in this group will lose 10+ pounds, but it will definitely be more than the typical 1-2 pounds you hear about all the time.

Weight loss distributions

Note, when you lose 10 pounds in a week, it’s never 100% pure body fat.

It will always be a combination glycogen, water, body fat, and muscle (if you don’t weight train).

I don’t know the exact ratios, but it skews heavily towards glycogen and water weight.

That’s why some diets, like low carb/keto plans can produce massive weight loss in short periods of time.

When you’re low on carbs, you shed huge amounts of water weight in the beginning.

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Faster weight loss for the average guy?

So let’s say you’re an average guy with a decent amount of muscle who needs to lose 10-20 pounds.

This will take you anywhere from 12-18 weeks to lose, assuming you use a calorie deficit of 20-25% below maintenance levels.

So why not just lower calories further and turn the 12-18 week window into one of those 6 week transformation, “It’s like the fat just melted off” miracle plans?

Because that shit don’t work.

At least not in the way you expect.

Sure, you might lose more weight, but you’ll lose a crap ton of muscle, especially if you’re already lean.

Plus, dropping calories too much decreases your metabolism.

In general, a calorie deficit of 20-25% works best for most people to prevent muscle loss.

At the very most, I would go for a 30% deficit.

Anything beyond that and you’re just asking for trouble.

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Here I have about 10 pounds to lose if I wanna get super lean. Trying to do that in 1-2 weeks will be a recipe for disaster.

And this goes beyond simply preventing muscle loss and metabolic damage.

I don’t want to sound like some preachy guru fuckface, but losing weight should never be the end goal.

The end goal should be for you to maintain whatever results you get and build lifelong healthy habits.

Trying to find that one tiny shortcut or hack so you won’t have to diet an extra 5 weeks just shows how weak your work ethic is.

How to calculate your maintenance calories?

Thorughout this post I talk a lot about eating 20-25% below maintenance levels to lose weight.

But how do you calculate maintenance levels?

I keep it simple.

Your estimated maintenance calories = Multiply your bodyweight in pounds by 15.

That’s it.

So if you’re 200 pounds, multiply your bodyweight by 15 (which is 3000 calories). 20% of that is 600. So your estimated daily calorie intake to lose fat will be 2400 calories per day.

If you’re crazy active, then use a 16x multiplier.

If you sit at a desk all day drinking Diet Coke and jerk off for a living, use a 14x multiplier. (And email me your info – keith@fitmole.org. I wanna know more about your job).

What foods should you eat to lose weight?

If you want to lose weight, the amount of calories you consume is more important than the exact foods you eat.

So if you aren’t already, track the amount of calories you consume for at least a few days.

To make this easier, there are plenty of apps and trackers you can use like MyFitnessPal, Lose it, and Cronometer.

Once you have your calorie intake set, we can get more technical and take a look at your macros.

Remember to focus on protein for building/retaining muscle mass.

For example, one study had 130 overweight people follow a calorie-restricted diet for 12-months.

At the end of the study, those who followed a high protein diet lost 53% more fat than those on a regular diet.

Why?

Protein makes you feel less hungry, therefore causing you to automatically eat less.

In this study, people increase their protein intake from 15 to 30% and ate, on average, 441 fewer calories per day.

You should aim to get at least 0.6 grams of protein per pound of bodyweight if you don’t have much muscle. But you should bump that amount to a minimum of 0.8 grams of protein per pound of bodyweight if you start lifting and taking muscle building seriously.

Once you know your daily protein intake, it’s time to look at your carb and fat intake.

In reality, the ratio doesn’t matter that much. Your total calorie intake remains the most important thing.

But I recommend a relatively balanced intake (aka. don’t skew too heavily to carbs or fats).

What workout should you do to lose weight?

Muscle loss is one of the biggest problems when dieting.

It not only undoes some of your hard work from your “bulk,” but it also makes losing and maintaining weight a lot harder in the long run

Why?

Muscle burn more calories than fat (though not as much as most people claim). So if you lose muscle, your body will burn fewer calories than before.

Fortunately, we can prevent (most of) this diet-induced muscle loss by lifting.

But here is the problem…

Many trainees know that lifting heavy is the best way to build muscle.

But when it’s time to “cut,” it seems to be a universal rule that you must drop the heavy weights and do high rep “pump” training.

That’s a terrible approach.

By far the best way to maintain your muscles on a cut is by maintaining your strength and training intensity.

Lifting heavy is both the primary driver to both build and to maintain muscle.

If you take this away, especially on a calorie deficit, you’re gonna lose muscle, fast.

Create your calorie deficit via dieting, not exercising.

Of course you can add in some low impact cardio (like walking) or small amounts of HIIT, but it’s totally optional.

So what’s the final word on losing 10 pounds in a week?

Want to safely lose 10 pounds in one week?

Well that’s depends on where you’re starting out.

If you’re really fat (50+ pounds to lose), you’ll lose close to 10 pounds your first week.

Remember, the more fat you initially have, the faster you’ll initially lose it.

But if you only have 20 pounds to lose, trying to lose 10 in one week is a horrible idea. Not only will trying to do so cause massive muscle loss but it’ll also wreck your metabolism.

P.S. If you want to take away all the guesswork with training and dieting , check out my 3 Week Diet Program. It will hold you by the hand, step-by-step and show you exactly how to develop the body of your dreams

3 Secrets To Successfully Sticking With A Weight Loss Program

Struggling to stick with your diet program? You aren’t alone. Millions of people worldwide start up and fall off diet programs every day. Why is it so hard to stick with something? Why they can’t carry out a plan once and for all?

Often, it’s due to a few key mistakes they’re making along the way. Let’s take a closer look at three secrets that you need to know about sticking with a diet program. When you put these secrets into action, you’ll find it’s easier than ever to get the results that you are looking for.

Get A Diet Buddy

One word of advice: don’t go at it alone. Those who get a diet buddy to do a diet and experience the high’s and low’s with them tend to stand a much better chance of seeing success in the long run.

If you can’t convince someone to do the diet with you, at the very least, find someone who will stand by your side and be there for support when you need it.

You will hit a hard time, and during that hard time, it can really help if you have someone there to encourage you through it.

Use Hunger-Busting Strategies

Hunger is another reason why many people can’t stick with a fat loss diet plan. Either they are cutting their calories back too far, thereby causing the hunger, or they are not eating foods that encourage satiety.

You want to focus your diet around foods that break down and digest slowly. Lean proteins coupled with fibrous carbohydrates are the best choices, followed closely by small doses of dietary fat.

While the calories in fat do add up quickly, a small amount added to your diet can work wonders to help you better control hunger.

Set Short Term Goals

Finally, consider setting some short term goals. Think about what it is that you want to accomplish within the next two or three weeks. Far too many people have a long term view of what they hope to achieve in a year’s time, but it’s too easy to lose sight of that light at the end of the tunnel.

Instead, focus on the here and now. Find a program such as The 3 Week Diet that has you focusing on the coming weeks ahead. Build good habits in those three weeks and you will be well set up for the future months.

Remember that Rome wasn’t built in a day, and you won’t lose all the weight you have to lose in just a week. Be patient, but at the same time, don’t fixate too far in the future. Otherwise, you’ll just lose motivation and give up.

Want to learn more about how to make the 3 week concept work for you? Check out The 3 Week Diet plan, which teaches you how to build proper habits over the course of three weeks that result in great weight loss and set you up for a future of weight loss and maintenance.

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Top 10 Ground Rules for Fast, Lasting Weight Loss

I’m sure you’ve seen those magazines in the checkout aisle at the grocery store – the ones with headlines like “JUICE OFF 14 LBS IN A WEEK!”

Ugh. Where’s the follow-up story about the people who “juiced off,” only to gain it all back, plus found it even harder to lose weight because they wrecked their insulin response?

While it may be easy to get caught up in the hype of quick-fix diets, the truth is they’re never the answer for long-term fat loss!

Not only do fad diets deprive your body of calories and nutrients, leaving you miserable and starving, they also slow your metabolism and interfere with your ability to lose weight in the long run.

I have a better solution for lasting weight loss: let’s get back to the basics! I’m talking about the tried-and-true strategies that nourish your body while consistently delivering results.

Incorporate these 10 simple, effective ground rules into your day to lose weight and keep it off without sacrificing your health…

1. Make breakfast a protein shake.

All too often, folks either skip breakfast altogether or start their day out with empty carbs and sugar. (I’m looking at you, cereal and muffins!)

Both options guarantee a mid-morning blood sugar crash that leaves you starving and exhausted before lunchtime. Instead, try a protein shake for breakfast.

With a protein shake, you get a quick, filling breakfast that tastes amazing and sets you up for sustained energy and a speedier metabolism to help you lose weight. (Get 48 awesome shake recipes in the free guide available at the end of this blog…)

2. Eat by the clock.

Every time you eat, you raise your insulin levels. And when insulin levels are chronically elevated, your fat-burning doors remain locked. That’s why it’s crucial to space your meals out to give your body the chance to dip into fat storage for fuel.

To experience the greatest metabolic benefits, follow these helpful meal timing rules:

• Eat a balanced breakfast within 1-2 hours of waking up.
• Eat a balanced meal every 4-6 hours. (More on that coming up…)
• Close the kitchen at least 3 hours before bedtime to get a 12-14 hour fast each night.

3. Fill up on fiber.

Fiber is your secret weapon for weight loss! Not only does it help you feel full and avoid the cravings that can so quickly derail your weight loss efforts, it also has a host of incredible health benefits.

Some of my favorite high-fiber foods include avocados, lentils, and green leafy veggies. But if you’re struggling to meet your daily fiber quota, stirring a spoonful of Extra Fiber into your protein shake is a great way to boost your fiber intake and help you feel full for hours.  

4. Stop counting calories.

Our bodies are chemistry labs, not bank accounts! That means you need to drop the “calories in-calories out” dieting model if you want speed up your metabolism and lose weight for good.

What’s really important is how you get those calories and whether your diet includes inflammatory foods. When you choose the right types of foods, you send the signal for your body to burn calories instead of store fat away. (Build a balanced meal every time with the help of this handy diagram…)

5. Gradually wean yourself off inflammatory sugars.

Cutting out sugar cold turkey will only make you feel awful and lead to cravings that can send you nose-diving into the nearest cupcake. Use the Sugar Impact Diet plan instead!

The Sugar Impact Diet lays out a step-by-step process to help you transition off of the foods with the most damaging sugars so you can lose weight, drop fat, and improve your health without feeling deprived.  

6. Address food intolerances.

For years, we’ve been taught that typical diet foods like egg white omelettes, tofu, and non-fat yogurt are the way to go. But the truth is those supposedly healthy foods may actually be stalling your progress!

That’s because food intolerance is so often the hidden cause of extra pounds. A negative reaction to certain foods like gluten or dairy can trigger inflammation and cause a host of nasty symptoms, including stubborn weight gain. 

7. Don’t let the enemy into the house!

If Ben and Jerry’s is your weakness, don’t buy it! If one bite of almond butter turns into the whole jar, don’t even think of adding it to your shopping cart. Otherwise, you create a slippery slope that can quickly sabotage your best intentions.

And don’t believe the myth that your family needs other food when you’re eating healthy. There are plenty of tasty, healthy options your whole family will love!

8. Ditch endurance exercise.

Believe it or not, steady-state cardio can actually make you store fat, not burn it! Studies show that prolonged endurance exercise can raise levels of the stress hormone cortisol, sending the message to your body to break down muscle for energy and hang on to fat.1

But that doesn’t mean you shouldn’t work out! When you swap long cardio sessions for burst training combined with weight resistance, you’ll be well on your way to shedding excess pounds and building lean muscle. Check out my Fast Fitness Online Program to find out how you can get a complete, fat-burning workout in just minutes a day…

9. Get good sleep.

Going without sleep quickly knocks your stress- and appetite-regulating hormones out of whack, making you feel hungrier and more likely to fall prey to emotional eating. Not only that, sleep loss triggers a rise in insulin levels, causing you to pack on body fat. 

If you want to crush cravings and whittle your waist, you need to get 7-9 hours of quality sleep each night. 

10. Stress less.

Chronic stress takes a toll on your body, leading to elevated stress hormones that signal your body to hold on to fat, especially around your belly. (Not to mention that long-term stress fuels inflammation and the risk of serious issues that goes along with it.)

Whether you address your stress with meditation, yoga, or a walk around the block, be sure to make it a top priority. Your weight and your health depend on it!

There you have it! Now you can skip the dieting trends that will fade away with tomorrow’s news and achieve your weight loss goals with simple, science-based strategies that stand the test of time.

Successful (Weight) Losers Have These 3 Things in Common

Are you struggling to stick with your diet program? Or maybe you’ve lost some weight before but have gained it all back again? Don’t despair because you are definitely not alone. In fact, data shows that most people attempt a ‘diet’ 4-5 times per year.

But I know that’s not what you want. You want to lose weight for good! So, to help you, we’ve rounded these tips from some of the most successful losers (of weight!) we know.

Successful Losers DON’T DEPRIVE THEMSELVES

It’s not about cutting out food groups at all. It’s about learning which foods promote satiety (fullness), while at the same time triggering your body’s natural way of releasing and burning fat. Think of your body as a machine. You need the right ‘fuel’ to make it function at its best.

BeFinallyFit is a weight loss system that does not advocate deprivation at all. In fact, many who have tried it even say they think they’re EATING MORE than they were before!

Successful Losers MOVE

When you’re trying to lose weight there’s this MYTH that you need to spend hours in the gym and bust moves that could kill you. This is just that, a MYTH.

You don’t need to exercise ‘forever’ to lose weight. In fact, for weight loss, exercising is optional. However, successful losers DO advocate physical activity for these reasons.

• It helps you tighten and tone your body faster.
• The energy you get from movement is exhilarating. Anna says, “There’s just a certain ‘high’ I get from exercising. It doesn’t have to be strenuous. A walk in the park or a short trail hike gives me that ‘happy feeling’ already.”
• It guards against weight regain!

Successful Losers FOLLOW AN EASY-TO-UNDERSTAND, DETAILED PLAN

One of the most common reasons why ‘diets’ fail is that they’re too limiting, yet too nonspecific at the same time. Here’s an example…

Conventional diets would say something like “cut your calorie intake to just 1,400 calories”. And then, “make sure you eat 20 grams of protein per meal”, or “limit carb intake to 45%”. What do these even mean for the average person? It’s hard to figure out, right? So you must limit food intake dramatically but you have no clue how? It doesn’t make sense.

Also, most people today don’t have the time to RESEARCH what’s good, what’s bad, what’s too much, what’s too little, etc.

Successful weight losers find that a DETAILED system they can just ‘plug and play’ into their busy lives is much better and easier to follow.

BeFinallyFit is a step-by-step, day-by-day plan you can just ‘insert’ into your busy life. It’s a short, 28-day(!) system that will help you become a successful (weight) loser too! If you want to learn more, just watch this short video to find out why successful losers (of weight!) say it works.