Ultimate Weight Loss & Fat Loss Guide

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This is going to be a massive post! We have written up more than 13,000 words for this one! We have gathered a mass amount of data and research to support the information so that we are capable of using science, what our education has taught us, and fitness training to be able to share a variety of information in regards to helping people lose weight and lose fat!

The Easiest Exercise for Losing Fat Quickly (That Actually Works)

Want to lose fat quickly and easily? You’ve arrived at the right place.

Cardio is one of the first tools people turn to when it comes to speeding up the fat loss process and breaking through plateaus.

While it’s true that incorporating cardio can be an effective way to lose fat faster, let’s be honest: cardio stinks.

For the vast majority of people, including myself, it is frequently simply unenjoyable. That is why so many people struggle to implement and maintain a cardio routine.

But, thankfully, there is one often-overlooked exercise that can help you lose fat faster without even breaking a sweat. And no, it’s not one of those gimmicky vibrating machines that claim to effortlessly melt fat away.

Instead, it’s something you probably already do on a daily basis….

…and if you haven’t already guessed, it’s walking!

Although it may appear to be nothing in comparison to the more intense forms of cardio available, it’s something I’d recommend taking more seriously as a fat loss tool for a variety of reasons.

I’ve got just the thing for you if you’re looking for a training program that will always help you set up your training routine in the most optimal approach for fat loss (and muscle growth). The unorthodox Training Membership program is intended to be an all-in-one, science-based process that will get you to your ideal physique as quickly as possible.

#1: Walking Has Been Scientifically Proven to Effectively Accelerate Fat Loss.

First and foremost, and most importantly for you, incorporating some walking into your current fat loss regimen is a simple way to boost the fat loss process.

This is not only something I’ve personally experienced, but it’s also supported by research.

For example, a 2017 study published in the Journal of Nutrition looked at the effect of walking on fat loss in 91 overweight men and women.

Subjects were assigned at random to either a low calorie diet alone or the same low calorie diet plus brisk walking.

The walking consisted of an additional 3 hours of walking per week, or an additional 25 minutes of walking per day:

As a result,

The walking group lost approximately 3 lbs more fat than the non-walking group after 12 weeks:

This may not seem like much, but it makes a big difference because we’re talking about fat loss here, not just weight loss.

It’s worth noting that this result isn’t necessarily surprising given the extra calories burned in the walking group versus the non-walking group.

BUT, it just goes to show how effective a little bit of walking can be for long-term fat loss.

#2: Walking Has a Minimal Impact on Muscle Gains

Another significant advantage of walking for fat loss is that it has little impact on muscle gains when compared to other forms of cardio.

This is significant because, as you lose body fat, you want to maintain as much muscle mass as possible to avoid looking “skinny-fat” after all of your weight loss.

The main disadvantage of most forms of cardio is that “the more cardio you do, the more it interferes with strength and muscle gains,” as summarized in this 2011 meta-analysis.

Walking, on the other hand, is such a low-impact exercise that it requires very little recovery.

That is, it is a simple way to burn extra calories without interfering with your recovery and progress in the gym.

#3: Walking Doesn’t Make You Hungry

Finally, one of the reasons why walking can be so effective for fat loss is that it has little effect on appetite.

Although the effect of cardio on appetite varies depending on the type and intensity of the cardio, multiple studies have shown that it frequently causes an increase in appetite and/or a desire to be rewarded with food……which results in subjects eating back a significant portion of the calories they burned, resulting in less fat loss.

Walking, on the other hand, is less likely to be compensated for by food intake, as demonstrated in this 2010 paper by King and colleagues. Walking, in particular, does not elicit hunger as strongly as other forms of cardio, nor does it elicit a desire to be rewarded with food.

As a result, it is easier to maintain an energy deficit.

How Much Walking Do You Need to Lose Fat?

As a result, it is clear that walking can be an effective tool for hastening the fat-loss process.

But how much walking do you need to do?

This literature review by the American College of Sports Medicine, based on a decade’s worth of research, can provide some insight. They discovered that 150 to 250 minutes of additional brisk walking per week is sufficient to accelerate fat loss – when combined with a calorie deficit through diet, of course!

Starting with 150 minutes of added walking per week (e.g., 30 minute walk 5x/week) would be a good place to start.

And a simple way to make this more enjoyable or productive is to listen to podcasts, take your dog for a walk, and so on.

It’s also a good idea to gradually increase the length of your walks over time. You can also make them more difficult by increasing your pace or walking on an incline or hill.

How Much Weight Will You Lose From Walking?

To put the effect of walking on fat loss into perspective, the average person burns approximately 200 calories per 30 minutes of brisk walking.

Given that one pound of fat contains 3,500 calories… Walking for an extra 150 minutes per week will theoretically allow you to burn an additional 1/3 pound of fat per week.

This equates to more than a pound of extra fat lost per month.

And, while this may not seem like much, it will make a significant and noticeable difference in speeding up the fat loss process over time when combined with a proper calorie deficit through your science-based diet and a solid weightlifting routine.

Walking, on the other hand, isn’t the quickest way to burn extra calories and, as such, can be supplemented with other more intense forms of cardio throughout the week if necessary.

BUT, because walking is so convenient, enjoyable, and can be done anywhere, it’s a form of exercise you’re more likely to stick with. In the end, that’s what matters most, and it’s what makes walking such a powerful tool for fat loss – and one that you should definitely consider incorporating into your routine.

That’s all there is to it for this article! Just keep in mind that your diet and weightlifting workouts must come first. Otherwise, the extra walking will most likely have no effect.

Men vs. Women: Which Is the Best Way to Lose Fat? (KEY DIFFERENCES)

If you want to understand the main gender differences in training and dieting and what they mean for you… Then you should read this piece.

It’s no secret that men and women have very different physiological needs.

We begin with varying levels of muscle mass, store fat in different ways, and have vastly different hormonal profiles.

So it stands to reason that our approaches to fat loss should be quite different as well.

So, yes… and no.

Regardless of our physiological differences or what the mainstream media may promote, the best way to lose fat will be quite similar regardless of gender.

But, with that said, there are some key differences that should be implemented in each routine for the best results.

And in this article, I’ll go over exactly what those gender differences are and how to incorporate them into your fat loss training and nutrition.

If you’re looking for a training program that will always help you train in the most optimal way for muscle growth (regardless of gender), I’ve got just what you’re looking for. The Unorthodox Training membership is designed to help you transform your body in the shortest amount of time possible. And the best part? Everything is based on science. For more information on how membership can help you click here.

1) Education

Let’s begin with instruction.

The fundamental concepts of fat loss training will be the same for both men and women.

Both should put less emphasis on cardio and more emphasis on weightlifting on a regular basis and gradually getting stronger in the gym.

This will not only help with fat loss, but will also keep you from becoming skinny fat instead of well-defined or “toned” with adequate muscle mass after all of your weight loss and hard work.

So concentrate on the weights and use cardio to speed up the process as needed.

Concerning the differences in how men and women should train, before delving into physiological differences, we must first consider gender-specific goals and how they differ.

Men’s Training Objectives:

Let’s face it: most men desire a large chest, broad shoulders, a wide back, and large arms. As a result, their training should reflect this, with an emphasis on movements that target these areas. This translates to a lot of volume for compound pressing/pulling movements as well as arm exercises.

Women:

The vast majority of women, on the other hand, do not prioritize things like “growing their chest muscles.” Instead, they frequently desire more muscle definition while putting a premium on gluteal growth.

As a result, women with these goals should prioritize and add volume to movements that target these areas, while compensating by slightly reducing upper body volume, for example.

Aside from training objectives, there are several physiological differences to consider.

Frequency and volume of training

Let’s start with training volume and frequency differences.

Several studies (one, two, and three) have found that women appear to recover faster from workouts than men.

For example, according to a 2010 paper published in the International Journal of Sports Physiology and Performance, trained men needed 48 hours to recover and re-establish their baseline strength after performing one set of bench press to failure. Whereas trained women needed only 4 hours…this is thought to be due to females having better nutrient delivery to their muscles.

As a result, they don’t suffer as much muscle damage from a workout as men do and can recover faster between sessions.

As a result, females may be able to perform slightly higher volume workouts than men.

This is especially useful if there are specific muscle groups they want to strengthen or prioritize by dedicating more weekly sets to them than usual.

Furthermore, they may be better suited to working out each muscle more frequently throughout the week without experiencing overtraining symptoms. Women benefit more from full-body workout splits or upper/lower splits because of this.

Periods of Rest

Women appear to recover faster after a set than men do, for similar reasons as previously discussed.

For example, Fulco and colleagues discovered that when the adductors were worked to physical exhaustion during a set……female subjects recovered significantly faster than men for the next set. This was particularly noticeable during the first minute of rest.

Other studies support this finding, implying that women may be able to tolerate shorter rest periods between sets than men.

So, in practice, since we know that the optimal rest time for men appears to be around 2-3 minutes between sets (or even slightly more depending on the exercise and intensity), women may want to experiment with slightly shorter rest periods than this to best take advantage of their faster recovery and greater ability to handle metabolic stress.

However, you should experiment with it to ensure that it isn’t affecting your overall strength.

2) Diet and nutrition

Moving on to nutrition and optimizing it for fat loss, there isn’t much of a difference between genders.

The key in both cases is to ensure that you are: • Eating at a calorie deficit

• Consuming adequate protein on a daily basis (1g per pound of bodyweight)

These two factors will, by far, be the most important determinants of the success of your fat loss efforts.

What’s interesting is that women may be able to lose weight with slightly higher fat intakes than men.

Women’s High Fat Diets

In terms of reasoning, research on female exercise metabolism has revealed that: Women burn more fat and less carbohydrates and protein than men at any given exercise intensity.

That is, they do not need to rely on carbs as heavily as men do to replenish muscle glycogen for fuel during workouts.

As a result, the reduced need for carbohydrates frees up more calories for fat consumption. This is especially beneficial for women who are dieting because it appears to help females with satiety.

A 2016 paper published in the Journal of Nutrition, for example, compared the effects of a high fat meal versus a low fat meal on appetite in men versus women.

The high fat meal was found to be 15% more satiating for women but not for men:

Because women have a greater ability to use fat for energy, a relatively higher fat diet (e.g. 30-40% or more of your daily calories coming from fat)…may help better manage hunger without negatively affecting gym performance.

However, in my opinion, the benefits of eating more fat versus eating more carbs when dieting are very individual, so I encourage you to experiment to find out what works best for you.

The Bottom Line on Gender Differences in Fat Loss

So, I hope you can see that, while the basic principles of training and dieting are the same for men and women, there are some minor differences that should be considered and implemented correctly.

Overall, a combination of regular heavy weightlifting and a calorie deficit will allow you to lose fat most effectively while retaining muscle, and this is true regardless of gender.

But, in order to summarize the article, here are the main gender differences and how they can be applied in your training and diet:

weight-loss-fat-loss-summary

Although these minor differences may not appear to be significant, they are what will allow you to transform your body as efficiently as possible.

This is why I’ve created a membership program built for both female and male individuals based off of science, so that your fitness and nutrition education and programming is optimized for you in EVERY way.

Each is intended to be an all-in-one process for transforming your body from its starting point to a leaner, stronger, and bigger physique in the quickest and most efficient manner possible.

Why You’re Not Losing Fat: 4 Mistakes You May Be Making Without Realizing

Are you having trouble losing fat and don’t know why? This article will teach you about four hidden flaws that are preventing you from losing fat.

The majority of people give up on their fat loss journey because they are not seeing results. It can be discouraging to feel as if you’re doing everything right but making little to no progress.

I can’t say I blame you. If I didn’t know any better, I’d give up if I didn’t see any results.

But, rather than giving up completely, it’s critical that you take a step back and figure out exactly what you’re doing that’s preventing you from losing fat. And if you need a structured program to keep you motivated, the Unorthodox Training Membership might be just what you need to (finally) reach your fitness goals. The membership program is intended to help you lose fat and build muscle as quickly as possible.

What Motivates Fat Loss?

Fat loss has always been and will always be about maintaining a consistent calorie deficit (study).

The only way to lose fat is to create an imbalance between your energy intake (from food) and your energy expenditure (from activities such as exercise).

You may have heard about special foods that can help you lose weight. You may have heard that eating smaller, more frequent meals helps to fuel your metabolism.

None of this matters because your fat loss will be determined by putting less energy into your body than it expels (study).

According to research, no matter what diet you follow, any diet that helps you stick to a calorie deficit will work for weight loss in the long run.

Protein is the only “special” food exception. Protein lowers the “hunger hormone” ghrelin while increasing the satiety hormone peptide YY (PYY), which lowers appetite (study, study).

These differences, however, continue to drive fat loss in the same way — calories in, calories out.

Why aren’t you losing weight? Here Are Some Mistakes You’re Almost Certainly Making

If you’re not losing fat right now, it’s not because you’re genetically cursed, your metabolism is damaged, or you’re too old to lose fat.

Your genetics, metabolism, and age all play a role, but they aren’t the primary reason you aren’t losing fat.

There are several mistakes I see people make on a regular basis that are preventing them from progressing.

In this article, I’ll walk you through four common mistakes. I’ll explain how to correct these errors if you’re making them so you can start burning fat and seeing results as soon as possible.

Mistake Number One: Underestimating Calorie Intake

The first and most common, error you’re likely making is underestimating your calorie intake.

It’s common to believe that you’re eating in a calorie deficit, but you’re not. Fat loss is prevented as a result of this.

This is the error that 99.9% of people make when they claim they don’t eat a lot of calories but still struggle to lose weight.

A study published in the British Journal of Nutrition looked at a group of women who were struggling to lose weight.

These women claimed they didn’t eat much. On average, their self-reported calorie intake was only 1,340 calories per day.

However, when the researchers calculated their exact daily calorie intake, they discovered that it was more than 2,500 calories (2,586) on average per day. This is nearly twice the number of calories they self-reported. Clearly, the reason they weren’t losing weight was that they ate too much.

It wasn’t until these women were given the actual number of calories they claimed to be eating (1,340 calories) that they started losing weight at a rate of about 1.65 pounds per week.

Several studies have confirmed the phenomenon of a distorted perception of caloric intake (study, study).

According to one study, even experienced dietitians underreported their true calorie intake!

Why do people overestimate their calorie intake?

The truth is that most people are terrible at estimating how many calories they consume.

How many calories do you think this meal of whole grain avocado toast with olive oil drizzled on top contains?

You probably wouldn’t have guessed that this could contain a whopping 620 calories.

This disparity between perceived and actual calories quickly becomes the stumbling block to someone’s fat loss.

To counteract this, you should begin tracking your food intake. Ideally, you should use a food scale to track your calorie and macronutrient intake.

The calories from these foods can then be tracked using an app like MyFitnessPal or if you are a member of our membership there are other tools and resources in there as well that can help you.

It’s not as difficult as it sounds to keep track of your food intake. I strongly advise you to do this, or at the very least try it, because it will allow you to see how many calories you consume on a daily basis. Even doing this for one week will improve your ability to estimate calories accurately.

Keep an eye out for hidden calories.

Make sure you don’t overlook any hidden calories.

Assume you need 2,000 calories per day to lose weight. You’ve kept track of your food intake for the day and are confident that you met your goal.

However, after reviewing your food intake, you discover that you omitted a few foods:

• the extra olive oil you used to cook your eggs; • the ketchup you ate with your eggs; • the drizzle of salad dressing you used; and possibly a bite of your partner’s chocolate bar.

These seemingly small and insignificant foods can add up to 400 calories (or more). A daily calorie deficit of 400 is more than enough to prevent you from maintaining a consistent calorie deficit. This could be the cause of your inability to lose fat.

Of course, hidden calories are extremely inconvenient. If you’re looking to reduce your calorie intake (without feeling deprived), our membership program might be a good fit for you.

Mistake #2: Failing to Weigh Yourself Accurately

The next reason you aren’t losing weight is that you don’t weigh yourself correctly.

Most people weigh themselves on a weekly or biweekly basis.

The issue is, well, let’s use myself as an example.

The research I did, for my daily weigh-in history over the last four weeks of cutting.

My weight fluctuated a lot. This is completely normal. What matters is that the overall trend is downward, with weekly weights falling on average.

Random weight measurements may perplex me. Even though I’m in a calorie deficit, it may appear that I’m gaining weight. This frustration is frequently the reason why people quit.

But this is simply because you haven’t taken the time to accurately track your data.

With only one weigh-in per week, you become significantly misled about the overall direction of weight change.

What you should do is weigh yourself every morning when you wake up, after you’ve used the restroom but before you eat or drink anything. These three steps will help to reduce daily weight fluctuations.

You should then write this number down every day and take a weekly average of it.

Then, every week, compare that average weight to the previous week’s average, as this will more accurately represent your weight’s progress.

If you don’t see any change in your weekly average weight after 3 or 4 weeks, you’ll be more aware that something in your plan needs to be changed, such as lowering your calorie intake.

Mistake #3: Underestimating and Consuming Calories Burned

Your next blunder is overestimating and eating back the calories you burn.

Many people find that after an intense workout, they are hungrier and believe they need to eat more to compensate for the calories they burned.

Several studies have found that people eat a lot of calories after exercising (especially cardio).

It’s normal to feel hungry after a workout. However, many people overeat post-workout to the point where they frequently consume more calories than they burned during their workout.

To make matters worse, research shows that people tend to overestimate the number of calories they burn during a workout by up to 70%.

According to research, devices or machines that track the calories you burn can overestimate the actual calories you burn by up to 24 percent.

If you’re tracking your calories burned using either of those methods, this could be why you’re not losing fat.

Stick to a consistent daily calorie intake and weekly workout schedule to keep things simple. Keep track of your weekly weight average.

If you’re not losing weight, adjust your plan by lowering your calorie intake slightly and/or increasing your cardio frequency.

Mistake #4: Recomposition of the Body

The final blunder is failing to recognize that you are undergoing a body recomposition.

When most people think of fat loss, they envision numbers on a scale.

They believe that if their weight isn’t dropping, they’re not losing fat. However, this is not always the case.

If you’re new to training, returning from a break, or becoming more serious about your results, you’re more likely to experience body recomposition.

Body recomposition occurs when you gain muscle while losing fat. Of course, losing fat and building muscle is beneficial.

However, if you’re losing fat while also building muscle, you may not be losing weight even if you’re losing fat.

This is why it is critical that you use other methods to measure your progress rather than relying solely on the scale.

What Else Should You Monitor?

Along with your weight, it’s a good idea to keep track of your strength in the gym. Take weekly progress photos and body measurements as well.

If your weight has remained stable over the last six weeks but your strength has increased, your arm measurements have increased, and your waist measurements have decreased, this is an indication that you are undergoing a body recomposition.

Someone who is only measuring their weight may be tempted to reduce their calorie intake even further, despite the fact that their body is making progress.

Guys, I can’t emphasize how important it is to track your data enough.

Tracking your strength in the gym, your foods, your weight, and so on are all essential. By tracking these variables, you can be confident that you are making progress and doing everything correctly.

You will be given tracking software as part of the Unorthodox Training Membership program.

This software will assist you in tracking your workouts, diet, and any other variable you need to track.

Within the program, you’ll learn how to avoid making critical errors like the ones I discussed in this article before they happen. This is why so many of my members are having such great success.

How Much Weight Can You Lose in a Week? (As Well As How To Do It)

Isn’t it true that the faster we burn fat, the better? Wrong. This article will teach you the truth about how much fat you can lose in a week.

Most people are unaware that there is a weekly limit to how much fat you can lose.

If you try to exceed this weekly limit by doing more cardio or eating even less, you will begin to lose significantly more muscle rather than fat.

If you do this for months on end, you will eventually develop a “skinny fat physique.” There’s not enough muscle and there’s still too much fat. This is obviously not ideal.

I’ve got just the thing for you if you’re looking for a training program that will help you set up every single one of your workouts for optimal fat loss and muscle growth (avoiding the dreaded skinny-fat physique). Unorthodox Training’s Membership Program is intended to be an all-in-one, science-based process that will get you to your ideal physique as quickly as possible. And the best part? Everything is based on science. We mix in some fun stuff as well!

So the real question is, what is the MOST amount of fat you can lose per week while minimizing muscle loss?

As a result, instead of becoming skinny fat, you’ll be able to achieve the lean, muscular physique you desire.

To answer this question, we’ll look at the findings of a 2005 paper by Dr. Alpert, who used various fat loss studies to try to quantify the maximum amount of fat one can lose per day without losing too much muscle.

He discovered that the body can burn body fat for energy at a maximum rate of 31 calories per pound of body fat per day.

When you exceed this rate, your body is forced to draw on your muscle mass to meet its energy demands.

Although this study is theoretical and has limitations, when the numbers are crunched, they actually align well with previous research (study, study) on the topic as well as my own experience as a coach.

But, to put this theory into context, consider the following scenario.

Assume someone weighs 200 pounds and has a body fat percentage of 20%. We can calculate someone’s body fat percentage by multiplying these two numbers.

Multiply this by the maximum rate of 31 calories per pound of body fat mentioned earlier, and we get 1,240 calories. This is the maximum daily calorie deficit someone should maintain on a daily basis in order to maximize fat loss while minimizing muscle loss.

We can multiply this number by 7 to represent a week to find out what this equates to in terms of lbs of fat loss per week. Then, divide it by 3,500 because we know that 1 pound of fat is roughly equivalent to this.

We arrive at 2.5 pounds as the theoretical maximum amount of fat someone can lose per week while minimizing muscle loss.

On the other hand, if you’re a leaner person, who weighs 170 pounds and has 15% body fat, it’s a different story.

The person only has about 26 pounds of fat on him. This means theoretically maximum weekly fat loss rate would be 1.6lbs per week.

As a result, as you get leaner, the maximum amount of fat your body can lose per week decreases. This has also been confirmed by research papers.

How Do You Put This Into Action?

lose-fat-lose-weight

So, now that we’ve discussed the maximum rate of fat loss per week, how can you put this into action?

So, if you truly want to lose fat as quickly as possible, here’s what you’d do.

To begin, use the process I outlined earlier to determine your maximum daily calorie deficit and weekly fat loss number.

To achieve this deficit, you must consume fewer calories than your TDEE or maintenance calories. You must also engage in regular resistance training as well as additional cardio.

Then you simply keep track of your body weight over the course of several weeks. Every week, try to meet your maximum weekly fat loss goal.

Slow down your rate of fat loss as you progress and your body fat decreases to avoid muscle loss.

This can be accomplished by recalculating your maximum weekly fat loss number at your new weight.

As a result, the rate at which you lose weight should slow down over time.

Is Rapid Fat Loss A Realistic Strategy?

That’s pretty much all there is to it. However, with all of that said, I do want to provide some precautions. Keep in mind that this protocol is extremely aggressive. This method involves a relatively large calorie deficit, a high level of activity, and a rapid rate of weight loss.

This may be completely doable for those with more experience. However, for most people (especially those who are just starting out), this is extremely difficult. You’d be better off taking a longer, less aggressive approach that you’re more likely to stick with.

Dr. Albert, a researcher, points out that just because you’re under the 31 calorie/lb limit doesn’t mean you won’t lose muscle.

It simply represents a value beyond which the rate of muscle loss begins to increase exponentially.

A less aggressive deficit would be preferable if you want to keep as much muscle mass as possible or even build muscle.

But if you’re motivated by seeing results quickly and can stick to a strict protocol, go for it.

Otherwise, I recommend taking a slow and steady approach to making positive long-term changes to your lifestyle. This is what produces the best results most of the time.

I hope you can see that burning fat faster isn’t always the best option.

How to Get Rid of Stubborn Belly Fat (The TRUTH – And How Long It Will Take)

Do you want to lose those extra pounds around your midsection? Don’t be concerned. In this article, I will reveal the truth about how to lose stubborn belly fat and get closer to your ideal physique.

So you’ve finally decided to do whatever it takes to get rid of that pesky belly fat. Awesome! I’m here to assist you. I’ll show you step-by-step how to get rid of stubborn belly fat. I’ll also go over the various belly fat loss tips you should be aware of.

Before we begin, it’s important to note that simply losing those extra pounds around your midsection will not help you achieve your ideal physique. You’d need a program that targets all muscle groups for that. That’s why I’ve developed science-based, step-by-step, all-in-one training that will provide you with a well-rounded physique.

How Long Does It Take To Get Rid of Belly Fat?

Take a look at the photo below. Which one best represents your current body fat percentage and where you are now?

body-fat-percentage-chart

When it comes to how to get rid of belly fat successfully, you’ll need to get down to around 10% body fat or less.

So, how long do you think it will take you? You can, however, use what we know to be the optimal rate of fat loss to aim for as a guide. This means that based on your current body fat percentage, we can get a rough estimate of how long this process will take you. Of course, this is assuming that you stick to the right approach week after week.

Have you received an estimate of how long it will take you? This may come as a surprise to many of you. That’s because the duration is almost certainly much longer than you anticipated. Because most of us, including myself, obviously want to get rid of that stubborn belly fat as soon as possible.

Why Is It So Difficult To Lose Belly Fat?

Most people are unaware that there is a “physiological catch” when it comes to how to lose belly fat. This “physiological catch” explains why it is so difficult to defeat in comparison to other areas. And explains why, despite your efforts, you may not be seeing any improvement in your belly fat.

Belly fat is difficult to lose for two primary reasons:

1) When compared to other areas of your body, stubborn areas like your belly fat have a higher concentration of a specific type of fat cell that is very resistant to mobilization. As a result, they are much more difficult to burn off.

2) The subcutaneous fat covering your abdomen receives far less blood flow than the rest of your body. Now, the less blood flow a part of your body receives, the more difficult it is to mobilize and burn fat from that part of your body.

You’ve got it now. These are the two reasons why losing belly fat is so difficult. And this is why certain areas of your body, such as your face, chest, and arms, will tone up quickly while stubborn areas, such as your belly fat, will appear to remain unchanged.

However, the good news is that losing belly fat is not impossible. It’s just that most people muck up the process before they even get to that point. But today I’ll clear everything up for you. With a 3-step protocol, I’ll show you how to permanently lose stubborn belly fat. In addition, I’ll give you a few pointers on how to potentially speed up the fat-loss process.

Step 1: Laying the Groundwork (Calorie Deficit)

When it comes to how to lose stubborn belly fat, the first step is probably something most of you are already aware of. While it is unappealing, it is the most effective way to lose belly fat. But that’s not all. It is also (without a doubt) the most important step. Because you need to be in a calorie deficit to lose fat from anywhere. And your belly fat is no exception. See, it’s all governed by the same principle, and there’s no breaking a physical law here.

So, to begin, you must consume at a calorie deficit. You should also combine this with regular weightlifting for the best results.

To assist you, I’ve compiled a “starter kit” of my previous articles that cover how to set up your calorie deficit below. You’ll also find links to my free workouts, which you can begin and use right away:

1. Calorie Deficiency

2. Full-Body Workout Plan

3. Upper Body Workout Plan

4. Lower Body Workout Plan

Yes, a caloric deficit is what will allow you to burn fat in the first place. But it’s your belly fat, in particular, that’s a little trickier. That is why the next two steps of the ‘how to lose stubborn belly fat’ protocol are required.

Step 2: Obtaining Belly Fat Mobilization

The next step is to mobilize your belly fat so that you can begin losing fat from that area. However, the only way to do this, and where most people fail with the process, is to follow step 1. You must maintain a calorie deficit long enough for fat loss to occur around your stomach.

Because, you remember? Before moving on to belly fat, your body will prioritize fat loss in the following areas:

• Your torso • Your arms

• Your face, for example.

Unfortunately, the majority of people will implement step 1. However, after a month or two of this, they notice no discernible difference in their belly fat. As a result, they may decide to try a “new” diet, for example. Worse, if it doesn’t appear to be working, abandon it entirely. But, in reality, they haven’t stuck to the plan long enough! The fat loss process never had a chance to reach their stomach in the first place!

Other Areas Experience Fat Loss First

1. Your belly fat hasn’t changed much

2. The strategy simply isn’t working.

As a result, you’d most likely give up entirely. However, you must recognize that, while belly fat has decreased, it has not decreased significantly. However, if you look closely at other areas of his body, such as chest, arms, and face, you can clearly see fat loss taking place.

Keep the calorie deficit going until your body mobilizes the belly fat!

As a result, you must ride out the calorie deficit long enough for your body to remove enough fat from other areas. And must now rely on burning off your belly fat for fuel.

As you lose weight, your ability to burn belly fat increases.

What’s really intriguing is that multiple studies (here, here) have found an inverse relationship between your body fat percentage and abdominal blood flow.

As a result, leaner individuals have significantly greater blood flow to their belly fat than less lean individuals.

As you gradually lose fat from other areas of your body and become leaner, your body will begin to redirect more blood flow to your belly fat. As a result, your body will begin prioritizing and utilizing that for energy.

When it comes to how to lose stubborn belly fat, hopefully you can see that this is yet another reason why you need to ride out that calorie deficit for a long enough period of time. That’s because the process of losing belly fat will naturally accelerate as your body begins to prioritize that area more. So maintaining a calorie deficit is the quickest way to lose belly fat.

Step 3: Accelerating the Process

One of the most frequently asked questions I get is, “How can I lose belly fat faster?” Despite the fact that belly fat is so stubborn, there are a few things you can do to potentially speed up the process.

Overload Abs Exercises Gradually

First, make sure you’re doing abs exercises on a regular basis. And gradually becoming stronger with them.

Because, while we know from a cursory review of the research that this isn’t going to directly reduce your belly fat, it can help you build up your abs. Essentially, this makes your abs more visible even if you have a higher body fat percentage.

This was tested in a 2017 paper, for example. Subjects were able to significantly increase the thickness of each portion of their abs after 10 weeks of abdominal training.

In theory, this means you won’t have to get as lean in order for your six-pack to really pop through that belly fat the way you want it to.

So, when it comes to how to lose stubborn belly fat, I recommend: 1. incorporating various weighted abs exercises into your weekly routine, and 2. overloading them over time, just like any other muscle, to grow them.

Also, I have an article on how to quickly grow your abs, so be sure to read that.

You Might Be Able To Reduce Belly Fat On Your Own

However, a recent 2017 paper suggests that you can take this a step further. In addition, you may be able to “spot reduce” fat from your stomach.

Given that poor blood flow to that region reduces fat mobilization, you can do the following: 1. Exercise the muscles surrounding that specific region to increase blood flow there.

2. Follow this up with some low-intensity cardio. Which, as you’re probably aware, is primarily powered by fat. This allows you to burn off the excess fat that has been mobilized.

As a result, researchers put this theory to the test. They had two groups of subjects perform either an upper or lower body workout, followed by 30 minutes of low-intensity cycling three days a week for 12 weeks. They discovered that, while both groups lost the same amount of total fat, the upper body group lost significantly more upper body fat and the lower body group lost significantly less.

Although this has yet to be replicated and was conducted with a small sample size, it was a very well-run study. And it does suggest that spot reduction is a possibility. In theory, you could apply this to your belly fat by performing an ab workout to increase blood flow and fat mobilization from that area, followed by 30 minutes or so of low-intensity cardio to selectively burn off the fat that’s been mobilized.

Focus on Steps 1 and 2 to Lose Stubborn Belly Fat

Overall, I wouldn’t get too excited about belly fat spot reduction. It does make for an interesting experiment to try.

And while it has some merit, when it comes to how to lose stubborn belly fat, steps 1 and 2 should receive the majority of your attention and effort. Because it’s been proven time and again in the literature and in my experience that if you just do those two things, your stubborn fat will eventually be mobilized and burned off.

How Many Steps Should You Take Per Day To Lose Weight? (CLICK ON THIS NUMBER!)

Do you want to know how to lose fat by simply walking? In this article, I will discuss how many steps you should take per day to lose weight.

Walking is, without a doubt, one of the most effective yet underappreciated forms of exercise for fat loss. And I speak from personal experience. I’ve tried everything for fat loss. Everything from HIIT cardio to steady-state cardio to circuit training. And I’ve discovered that doing the majority of my “cardio” in the form of walking and simply aiming to get more steps every day was by far the simplest and most effective way for me to:

Burn more calories on a regular basis while also losing weight.

WITHOUT

Leaving my body in ruins AND rekindling my appetite

As would other forms of cardio.

But it doesn’t stop there. The beauty of walking is that it can be done almost anywhere. And, as you’ll see later, you can easily increase your step count even in the comfort of your own home. You can do so by following a few simple guidelines.

But, before we get there, let’s try to figure out how many steps you should be taking to lose fat in the first place.

If you’re looking for a training program that will cover all of the bases for optimal fat loss (training, nutrition, and even supplementation), I’ve got you covered. Unorthodox Training’s Membership Program is designed to help you transform your body in the shortest amount of time possible. And the best part? Everything is based on science. We also mix in some fun and tools and resources we have developed as well.

10,000 steps per day appears to be a reasonable number.

Typically, the number that comes to mind for most people is 10,000 steps per day. That is commonly used as the ideal “benchmark” to strive for. However, guess what? This idea of 10,000 steps per day was actually just a marketing tool used to sell some of the first developed pedometers in Japan! Worse, there was no scientific support for the figure at the time.

However, new research indicates that it does have some validity. For example, we know that Public Health recommends that we engage in 30 minutes of moderate physical activity per day. And it has been demonstrated that this equates to approximately 8,000 steps per day. What does this mean in terms of weight loss? When the numbers are crunched, it has been shown that increasing this to around 10,000 steps per day is most effective for not only losing fat but also keeping that fat off in the long run.

As a result, 10,000 steps per day appears to be a good general goal to aim for in terms of overall health and long-term weight management.

Finally, it comes down to your current way of life.

Having said that, the optimal number of steps for you and what will enable you to lose fat and stay lean ultimately depends on:

YOUR DIET AND WHERE IS YOUR CURRENT AVERAGE STEP COUNT?

For example, without going into detail and boring you with the math, an average 180-pound individual can expect to burn approximately 60 calories per 1,000 steps when walking at a moderate pace.

So, let’s say you’re currently maintaining your weight with 6,000 steps per day on average. You could increase your calorie expenditure by around 60 calories for every 1,000 additional steps you took per day.

Increasing your daily steps is a simple way to burn more fat.

A pound of fat contains approximately 3,500 calories. So, if you keep your diet and everything else the same, simply increasing your daily steps from 6,000 to 8,000 could theoretically allow you to burn off an extra pound of fat per month.

Yes, just by making that minor adjustment! What happens when you increase your daily step count from 6,000 to 10,000? You could theoretically double that and lose an extra 2 pounds of fat per month!

And the research backs up this claim. For example, in a 2017 paper published in the Journal of Nutrition, subjects were randomly assigned to one of two groups:

• A low-calorie diet alone OR • A low-calorie diet plus brisk walking

The walking consisted of 3 hours of additional walking per week. In other words, an extra 25 minutes of walking per day. This equates to an additional 2,000 to 3,000 steps per day.

After 12 weeks, the walking group lost approximately 3 pounds more fat than the non-walking group. This may not seem like much, but it is a simple thing to incorporate into your routine that can both kickstart and significantly accelerate your fat loss process.

The number of steps you take per day has an impact on your body composition.

However, keep in mind that this is reciprocal. Because research has shown that when lean, active individuals who take more than 10,000 steps per day are transitioned into a more sedentary lifestyle of less than 5,000 steps per day, they end up burning roughly 700 calories LESS per day.

Why? Because the subjects’ diets were not adjusted for this! Instead, they ate the same amount as they did when they were more active. As a result, they obviously began to gain a significant amount of weight, with the majority of that weight being stored as fat.

Simply stating that the number of steps you take per day is far more powerful in terms of our body composition than we realize. And, as a result, should be closely monitored in order to: • Kickstart and accelerate fat loss AND • Keep that fat off once we’ve lost it.

How to Lose Weight by Walking: A Step-by-Step Plan

To summarize all of the preceding points, here’s what I’d recommend.

If you’re not very active right now and are struggling to slim down, set a realistic goal of how many steps you can take each day. As a result, you benefit from:

• Establish and sustain a calorie deficit WHILE

• Making certain that you do not compensate by simply eating more.

And aiming for at least 8,000 or even 10,000 steps per day is a reasonable goal. This isn’t just for increasing your daily calorie burn. But it’s also because studies have shown that active people who burn more calories throughout the day, whether through walking or other forms of exercise, have better control over their appetite and food intake. This is due to a variety of physiological changes that occur in the body as you become more active.

That is, the benefits of 10,000 steps per day, for example, go beyond simply burning calories. Increasing your steps can have an effect on the calories “in” side of the equation. As a result, your fat loss process will be accelerated even further.

For many of you, 10,000 or even 8,000 steps per day may seem daunting and out of reach. Especially if you spend the majority of your day at home or at the office. However, as you will see, this is not the case. And it’s made a lot easier by simply incorporating it into existing habits that are already part of your daily routine.

How to Incorporate More Steps into Your Existing Routine

As an example:

• Make it a habit to go for a 10-minute walk after each of your meals for the day (e.g., breakfast, lunch, and dinner). This alone, if done for three meals a day, will add an additional 3,500 steps on average.

• Then, tying it into another of your habits, which you should be doing every day. Instead of inspecting yourself in the mirror as you brush your teeth, take a walk around the house. Assume you brush your teeth twice a day for about 2 minutes each time. This alone can increase your step count by 400 steps.

• Next, stay hydrated by drinking plenty of water throughout the day. I probably go to the restroom more than anyone else I know. And, assuming there isn’t a bladder issue, it’s because I drink a lot of water. However, because I frequently have to get up from my chair to use the restroom, this also helps me get my steps in. And when I do, I make it a point to use the most remote, inconvenient restroom available. It may not appear to be much. However, 3-5 extra trips to the restroom throughout the day can easily add 400 steps or so to your step count. Even if you’re just at home, this is true.

Finally, while some of you may despise me for this, what you can do is choose a hallway or doorway in your home and establish a rule. Every time you walk down that corridor, you do 20 jumping jacks. Assuming you don’t avoid that hallway at all costs and pass through it at least five times per day, that’s easily another 200 steps. That is assuming a step count of two per jumping jack.

In The Weight Loss Equation, Every Step Counts Add it all up. And that’s easily another 4,500 steps added to your total. Remember how we assumed 60 calories were burned per thousand steps? You just increased your metabolism and daily calorie expenditure by 270 calories per day! This would theoretically result in an extra half-pound of fat burned per week. That is solely due to those changes.

So, yes, the goal of 10,000 steps per day may appear intimidating and unrealistic at first. However, if you follow the tips I provided, it will become much easier and more accessible to you. As a result, you’ll be able to tap into the often underappreciated power of walking. And reap the benefits of fat loss that it has to offer.

But, on that note, keep in mind that these additional steps you’ll be taking must be combined with a solid nutrition plan and regular weight training for the best results. Because that is what will expedite the process and lay the groundwork for your long-term success.

Why Can’t You Lose Stubborn Fat: 4 Habits to Break to Lose That Belly Fat

Can’t seem to get rid of that pesky belly fat, no matter how hard you try? This is the article for you. In this article, I’ll go over the four habits you need to break in order to lose stubborn fat all over your body, whether it’s on your belly or your back.

Have you ever tried a diet before? If you answered yes, you’ve probably noticed that some areas of your body lose fat quickly, while others don’t seem to move at all. For most of us, the stubborn fat areas are the lower belly, love handles, and lower back fat. It may appear that they are impossible to get rid of. That is true regardless of what we do or how hard we work.

And, as I’ve previously stated, there is a scientific explanation for this. Less blood flow is directed to these stubborn fat areas. Not to mention that it contains fat cells that are more difficult to burn off than fat cells in other areas of our body. In fact, our glutes are known as the most difficult area to lose fat. And have been shown to be 10-20 times more difficult to eliminate than belly fat. So… Do you think you’ve got it tough? Imagine what professional bodybuilders have to go through to get striations in their glutes to show!

Before that, if you’re looking for a training program that will cover all of the bases for optimal fat loss (training, nutrition, and even supplementation), I’ve got you covered. Unorthodox Training Membership has been designed to help you transform your body in the shortest amount of time possible. And the best part? Everything is based on science. We continue to add to the program all the time constantly updating to keep things interesting and helping our members work towards their desired results.

Patience and perseverance are required to get rid of stubborn fat areas.

Now, I’m going to assume that you’re not looking for “shredded glutes” leanness. Getting rid of stubborn fat in the belly and lower back, on the other hand, will require a great deal of patience and perseverance. These are usually the last areas to be demolished.

Habit No. 1: Being Overly Aggressive in Your Approach

The first thing preventing you from losing that stubborn fat is that your approach is too aggressive and impatient. Here’s something most people aren’t aware of. Your rate of weight loss will, and SHOULD, slow down over the next few weeks. Because research shows that when you have a higher body fat percentage, you can lose fat faster and with less risk of muscle loss. This ability, however, diminishes as you get leaner and leaner.

However, when people stop losing 1-2 lbs per week and their weight loss begins to slow, they become concerned. And try to accelerate it by employing unsustainable methods. As an example, they could drastically reduce their calorie intake. This can then lead to a complete rebound. Or it could be that too much weight is lost too quickly, resulting in muscle loss.

This is something that we must avoid at all costs. Because, as I discussed in a previous discussion with Dr. Eric Trexler, muscle loss appears to be highly correlated with increased hunger levels. Which does not appear to return to normal until the muscle mass is restored. This makes dieting even more difficult. In fact, it can be so difficult that you simply cannot stick with it for long enough. As a result, fat loss cannot reach those hard-to-reach areas, such as your lower belly fat.

Instead, stick to a sustainable weight loss rate. To Get Rid of Stubborn Fat

Instead, aim for a weekly weight loss rate of 0.5-1 percent of your body weight. To begin, if you have a higher body fat percentage, stick to the higher end of the range. This is due to the fact that you can afford to lose more weight per week (e.g. 1 percent ).

However, as you get leaner and your body fat percentage decreases, you should slow down this rate. As long as you’re not completely stalling, this reduces the risk of muscle loss (e.g. 0.5 percent ). For example, you may initially lose 2-3 pounds per week. After you’ve gotten pretty lean, you can reduce your weekly weight loss to half a pound.

Habit No. 2: Estimating Your Calories

Poor calorie tracking is the next bad habit you should kick. To achieve the levels of leanness required for stubborn fat to melt away, you’ll need to keep track of your daily calorie intake. And, perhaps more importantly, making certain that you’re tracking correctly. This helps ensure that you’re eating in a calorie deficit.

Because most of us are terrible at estimating our food consumption. In fact, the data shows that people tend to underreport their daily calorie intake by 300 to 1,000 calories per day! Even dieticians have been shown to underreport their calories by 223 calories per day on average!

The Small Things Add Up

Consider those who consume “a serving” of peanut butter. If you weighed it, you’d find that it easily doubled or tripled the calories you thought you were consuming.

However, even if you are tracking, you may not be tracking accurately. Many people overlook the minor details. Condiments, creamers, and sauces that you use throughout the day are included. You may be surprised at how small the serving sizes are for these. And how quickly these can add up to hundreds of extra calories throughout the day.

And then there are the out-of-town dinners, social events, and weekends… Most people end up just letting loose or only loosely tracking their calories in these situations.

And this can easily add up to thousands of extra calories. This calorie surplus will completely negate all of your hard work throughout the week. In fact, one study found that subjects who were closely monitored on their diet tended to lose weight during the week. However, due to weekend overeating, I would end up plateauing or even gaining weight.

Keep Close Tabs on Your Calories

So, once again, be prepared to make sacrifices. Maintain vigilance in your tracking. Make an effort to cook more meals at home. This allows you to know exactly what’s in your food. And, if you do go out for dinners or social events on weekends, plan ahead.

This allows you to have a good time and enjoy yourself without jeopardizing your progress. Have a big social event on Saturday, for example? Then, during the week, simply reduce your calorie intake by another 100 calories or so to prepare. Then, on the day before the event, eat mostly protein and vegetables. You’ll save more calories for that meal this way. You can easily save an extra 2,000 calories for that event. Yes, just from forethought.

Poor calorie management is habit number three.

The third bad habit to kick is poor calorie management. You can get away with being more flexible with your food choices at the start of your diet.

• skipping meals, and • including more treats… As long as you’re still eating at a calorie deficit at the end of the day.

However, as you progress through your diet and become leaner, you will likely consume fewer calories than you did at the start of your diet, giving you much less wiggle room.

At this point, your body will do everything it can to fight back. It wishes to keep you from losing fat further. You’ll feel more hungry and tired. As a result, you will have a much more difficult time sticking to your calorie deficit.

Incorporate Satiating, Nutritious Foods into Your Diet.

So, do you want to get past this point? Then you must improve your daily calorie management. Yes, your daily calorie intake is the most important factor in weight loss. However, how you spend these calories on a daily basis has a significant impact on your hunger and recovery.

So don’t “save” or “spend” your daily calories in order to include more convenient, less nutritious, high-calorie foods. These aren’t going to satisfy your hunger. Instead, you’ll have to make some sacrifices. Also, choose foods that are high in volume, high in nutrients, and low in calories. These will give you the most bang for your buck in terms of suppressing your appetite, increasing your daily energy levels, and hastening your recovery.

You’ll have to accept that as you lose weight, you’ll be hungrier than you were when you were carrying more body fat. And controlling your hunger with the right foods will be critical if you want to keep making progress.

Yes, “treats” can still be snuck in here and there. You can also take the “if it fits your macros” route. However, as you get leaner and adhering to your calorie deficit becomes more difficult, the frequency with which you do so will have to decrease.

4th Habit: Become Lazier

The last thing holding you back from losing that stubborn belly fat is that you’ve become lazier. You’ve been on a diet for a while. Things are becoming difficult. And the initial thrill of starting a diet has worn off. This is when people begin to overlook the minor details. They begin to be less active, skipping walks and moving less throughout the day than they used to. In fact, research has consistently found that this is true when dieting, as your body attempts to conserve energy in response.

This is bad for fat loss because these subtle movements do burn a significant amount of calories every day.

This, combined with the fact that you now weigh less than you did at the start of your diet, can result in you burning hundreds of calories less than you did previously. This can easily put a halt to fat loss.

Maintain Consistent NEAT Levels

So, to account for this decrease in calories burned, you have two choices. You can increase your overall activity levels slightly. And/or, if possible, reduce your calorie intake slightly.

However, to reduce the extent to which you must do those two things, simply make it a habit to move more throughout the day. Keep track of how many steps you take each day. Aim for a specific target. And keep that goal in mind throughout your diet. This helps to ensure that you don’t end up burning significantly fewer calories unknowingly, especially as you get leaner.

Overall, the more variables you can control and keep track of when it comes to how to burn stubborn fat (e.g., your lower belly, love handles, and back), the better. As I mentioned earlier, it’s often an oversight on any of these variables that causes people to stall and prevents fat loss from ever reaching their stubborn areas.

How to Get Rid of Belly Fat Forever (4 Week Plan)

Do you want to lose belly fat quickly and permanently? You’ve arrived at the right place. Here’s a 4-week plan to help you kickstart – and even accelerate – your fat loss journey.

With a 4-week plan, I’ll show you how to lose belly fat for good. A little backstory: According to research, there are four things that are essential for losing fat and keeping it off. So, for a total of four weeks, we will implement one of the four items. What you can expect to learn is as follows:

• How to properly assess and monitor your fat loss progress • Food swap examples to jumpstart fat loss

• Exercises that will accelerate fat loss • A bonus tip that will make all the difference (this is only for those who are serious about losing belly fat!)

By the end of this article, you’ll have a complete plan – complete with tips on how to lose belly fat – that you can start right away. If you stick to it, you’ll be able to say goodbye to that belly fat.

Week 1: Keep track of your weekly average weight.

You should begin weighing yourself every day in week one. You’d need to employ a method that significantly improves the accuracy of your weigh-ins. But wait, why are you weighing yourself in the first place? This is because consistent weight tracking has been found to be a significant predictor of those who successfully lose weight in several studies. You must complete this step before we discuss diet changes to jumpstart fat loss the following week.

To do so, weigh yourself after waking up and after using the restroom every morning. Before you start, don’t drink or eat anything. Take an average of your weight after 7 days. This seven-day average will then serve as your “weight” for the week. This process will be repeated once a week. You’ll then compare these weekly averages to see how much fat you’re losing in comparison to what we’ll do next in weeks 2-4.

It is critical to weigh yourself in this manner because your weight will fluctuate from day to day. • The timing of your weigh-in; • How much you slept the night before; • How hydrated you are; • The timing of your last meal; AND • How much you ate over the weekend… All of these factors can impact measuring your weight by up to ten pounds! If you just weigh yourself whenever you feel like it, these fluctuations make determining whether you’re losing fat or not nearly impossible.

How Quickly Should You Lose Weight?

What should you look for in your weekly average weight? A reasonable goal would be to lose weight at a rate of 0.5-1 percent of your body weight per week. This will amount to about 0.5-1 kg of weight loss per week for most people. You may be doing too much, too soon if you lose more weight than this. This not only makes adherence difficult, but it also puts you at risk of muscle loss. But what if you only lose a fraction of this? Then, as we’ll go over in the next three weeks, you can ramp up your efforts.

Week 2: Bridge the Gap

You’ll still need to weigh yourself every day during the second week. However, you’d also need to close the gap between: • how many calories you can eat to lose fat AND • how many calories you’re currently eating.

This will help to kickstart the fat loss process, which will be accelerated in weeks 3 and 4.

So, first, determine how many calories you can consume to begin fat loss. We’ve developed software that automates this entire process for you in our Unorthodox Training Membership Program. For the time being, a simple method to get a rough estimate is to take your body weight and multiply it by 13 or 29 if you’re using pounds or kilograms. As an example:

• 180 pound x 13 = 2,300 calories

• 80 kgs multiplied by 29 = 2,300 calories

Make a note of that number. And we need to know how much you’re eating now. Download a food tracking app (such as MyFitnessPal) and begin logging everything you eat in a typical day. By the end of the first day, you’ll have a good idea of how many calories you’re consuming. You can keep doing this for a few days to improve its accuracy. What you’ll notice is that this number is almost certainly greater than the number of calories you can consume to lose fat.

Make Calorie-Saving Changes To Lose Belly Fat, Rather Than Eliminating Foods

We need to bridge this gap in order to jumpstart fat loss and help you (finally) lose belly fat. So, now that you’ve determined your calorie target, how do you go about doing it? According to research, almost any diet can be effective as long as it is sustainable. You should avoid removing foods from your diet. This has been linked to less fat loss and less dieting success.

Instead, for the best chance of success in losing belly fat, it’s suggested that you take a flexible approach to your diet plan. This is where you eat what you want but gradually make substitutions to reduce your calorie intake. Here’s a link to a recent guide I wrote on specific food swaps that will help you lose fat faster. Check it out if you haven’t already, but here are some examples to get you started:

• Fattier meats INSTEAD OF leaner meats • Cooking oil INSTEAD OF spray oil

• Half of your rice for cauliflower rice • Dairy milk for almond milk PB2 REQUIRED

These simple food swaps can significantly reduce your calorie intake and help you lose fat faster.

And the best part is… You don’t have to make drastic changes to your diet.

Be patient, but go at your own pace with this step. It may take you more than a week to complete the task. That’s perfectly fine. After all, this will be the foundation for getting rid of that belly fat. And, when combined with the following two steps, you will be able to accelerate the process.

Track & Boost Week 3 NEAT

Calorie restriction is the most effective way to begin fat loss. Being active, on the other hand, should not be overlooked because it will expedite the process. Starting in week 3, we’ll track something called NEAT to ensure you’re getting enough exercise. We’ll work on increasing NEAT to help you burn more calories. NEAT refers to any activity you do outside of your scheduled workouts (Non-exercise activity thermogenesis).

It may not appear so, but daily living activities such as: • Walking • Fidgeting • Washing dishes • Gardening… All of these activities increase the number of calories you burn per day. And, as a result, can make a significant difference in fat loss. Taking 10,000 steps per day, for example, can burn well over 500 calories, which equates to about 1 pound of fat loss per week.

Furthermore, having low levels of NEAT can make it more difficult to control your calorie intake, according to research. More specifically, studies show that in people with very low NEAT levels, hunger levels are poorly regulated, making them more likely to overeat. However, as your activity level increases, your body appears to start doing a better job of regulating your hunger levels. And the number of calories you consume.

Keeping Track of and Increasing Your Daily Step Count

Your step count is the simplest way to track your overall activity. Nowadays, most phones and smartwatches can track this with high accuracy.

In terms of how many steps to take per day, the greatest benefits appear to occur in the range of 7,000-9,000 steps per day. And it’s a good starting point. If you’re significantly below this number, gradually increase your current step count by about 10% at a time until you’re within that range. It’s as simple as taking a 10-minute walk in the morning and evening, or after each meal.

Once you’ve nailed this down, you can finally move on to week 4 to speed up the process even more.

Week 4: Perform the Appropriate Amount and Type of Exercise to Lose Belly Fat

In week 4, you must implement a structured workout routine that includes the appropriate amount and type of exercise to lose belly fat. As a general rule, you should aim for at least 30 minutes of exercise three times per week. It would be even better if you could increase this to at least 60 minutes 4-5 days per week.

For comparison, people who get at least 150 minutes of exercise per week lose TWICE as much weight as people who get 75 minutes of exercise per week, according to studies that have been conducted.

Furthermore, when exercise is combined with the diet that we established in week 2, it is even more effective for weight loss than either method alone.

What kind of exercise should I do? While many people take a “all or nothing” approach to either weights or cardio, a combination of both will yield the best fat loss results:

• Resistance training – This ensures that your muscle mass is maintained or increased. WHILE

• Cardio – A much more efficient way to burn calories.

What we recommend in our Unorthodox Training Membership Program, which have helped many of our members, is to start with a foundation of about 3-5 weight training days per week.

Once you’ve mastered that, add in 20-30 minute cardio sessions to help you meet the weight loss goals we set in week one. Now, for those who are eager, combining all of this with the next bonus tip can help your results indirectly.

Weighted Ab Training is a bonus.

Here’s the deal. You can’t directly target belly fat loss. However, you can train your abs with weights just like any other muscle. They will protrude more through your skin as they grow. As a result, even if you haven’t lost all of your belly fat, they will be more visible.

To accomplish this, train your abs with weighted movements 2-3 times per week. Weighted exercises are a great way to get in shape.

• Sit ups • Cable crunches • Reverse crunches

I also have an article on weighted ab training, so if you’re serious about losing belly fat, check it out.

Takeaways for Losing Belly Fat

Just remember that weighted ab training is the cherry on top. It should not be implemented until you have completed the previous four steps. When you implement all four, you will begin to lose fat. If you do this for a long enough period of time and consistently, the fat will eventually come off stubborn areas like your belly.

And if you want to take it a step further with a program that combines all of this for you, so you know exactly how to train and what to eat week after week to lose stubborn fat for good and build lean muscle like thousands of our members have, then:

How to Quickly Lose a Lot of Fat (Mini-Cuts Explained)

Want to lose a lot of fat quickly while still gaining muscle? You can do so by employing a technique known as a “mini-cut.” Here, I explain what that is and how to properly implement it for rapid fat loss.

How long does it take to shred something? I was able to lose fat quickly and go from lean to shredded in just 6 weeks. This was made possible by a technique known as a “mini-cut.” In this article, I’ll go over the science of:

• Why mini-cuts are so effective, but so difficult to maintain • How I modified my diet and training to make it easier AND • What I did afterward to maintain my results

By the end of this article, you’ll understand exactly how to use mini-cuts to lose body fat and get shredded quickly. You won’t just learn how to lose fat; I’ll also teach you how to keep it off in the long run.

By the way, if you’re looking for a complete step-by-step program that shows you how to easily set up, track, and monitor every single variable (i.e., both training and nutrition-related) that contributes to fat loss in the shortest amount of time: Being an Unorthodox Training Member could be a good fit for you!

What Exactly Is A Mini-Cut?

Let’s start with an explanation of what a mini-cut is. And how well it performs. So we know that the typical approach to dieting is to go slowly in order to lose fat in a sustainable manner. Mini-cuts, on the other hand, are the polar opposite of this. More specifically, there are two factors that distinguish them:

1. Speed: This refers to the short amount of time you will be dieting for. Mini-cuts typically do not require dieting for more than 4-6 weeks.

2. Aggression: You may be a little grumpier than usual. However, the aggression we’re referring to here is related to the amount of calorie deficit you’ll be on. And how much weight you hope to lose each week. Typically, you should aim for a weekly fat loss rate of 0.5-1 percent of your body weight. Mini-cuts, on the other hand, should aim for weekly weight loss of 1-1.25 percent of your body weight. This is usually 1.5-3 lbs per week for most people.

What is the underlying concept of this quick but aggressive diet? It’s just that this method allows you to lose fat quickly while avoiding muscle loss and fatigue that would occur if you extended it any longer. Mini-cuts are most effective when used as follows:

• During a bulk, reduce your body fat percentage quickly before returning to a bulk. OR • As a quick way to relax before an event, such as a wedding or vacation

Mini-cuts: How Effective Are They for Fat Loss?

A recent study conducted by Joe, one of our Unorthodox Training researchers, provides some insight.

The study used a group of resistance-trained males and females to see how much fat they could lose in just two weeks. To accomplish this, the test group reduced their calorie intake by nearly 40% while continuing to exercise and eat a high-protein diet. After two weeks, they had lost nearly four pounds. Of course, some of this weight loss was due to water loss. The rest was pure fat, with almost no muscle mass loss.

So, you’re probably thinking that this sounds fantastic at this point. And they are eager to give it a try. The issue with mini-cuts is that they are difficult to maintain. Plus, even if you do manage to persevere? Unfortunately, the changes your body undergoes during the mini-cut make it very easy to regain the fat you lost as soon as you’re finished.

Don’t be concerned. Because I’ll show you exactly what changes I made to my workouts and diet to make the mini-cut easier to follow. I’ll also go over what I did afterwards to ensure that the fat I lost stayed off, so you can do the same.

How I Modified My Workouts to Lose Fat Quickly

Let’s start with exercises. I’ve divided this section into two parts: my weight training workouts and my cardio workouts, because I made significant changes to both.

Workouts for Weight Training

Prior to the mini-cut, I was lifting weights 5 times per week. I was following the 5-day workout schedule from the Unorthodox Training Membership Program.

An aggressive calorie deficit, on the other hand, means I have much less fuel to energize my workouts and support my recovery. This can quickly lead to exhaustion and a loss of strength.

To avoid this, I made a few changes in response to the findings of a 2011 study. The researchers took 70 trained men and had them lift weights three times a week for months while tracking their progress. After 4 months, the researchers tested to see what amount of workout volume was required to maintain their new gains. They discovered that only one workout per week was required, which was one-third of what they were doing previously.

Don’t get me wrong here. I enjoy lifting weights. However, incorporating these findings into my routine was game-changing for managing fatigue during my mini-cut. To accomplish this, I changed to a four-day workout split from The Unorthodox Training Membership program. And I cut one set from every exercise in my routine.

This effectively cut my total workout volume in half. However, it was more than enough for me to maintain my gains.

Cardiovascular Exercises

Prior to the mini-cut, I was taking 10,000 steps per day on average. In addition, I do two 20-minute HIIT sessions per week. During the mini-cut, I focused on increasing my overall activity to burn more calories every day. That’s because I didn’t want to have to rely solely on calorie restriction to achieve my desired deficit. Those of you who are more sedentary will greatly benefit from this strategy.

However, I had to make certain that I included the proper type of cardio. This meant cardio that was simple to recover from. And something I could stick to for the entire six weeks, despite my lower energy levels. So I resolved to do two things:

1. Increasing the number of walks I take throughout the day and using an under-desk treadmill while working: This easily increased my daily step count to an average of 15,000 steps per day.

2. Switching out my two 20-minute HIIT sessions for something much easier to recover from: That meant doing light cycling for 30 minutes three to four times a week instead. Depending on the weather, I did this on a road bike outdoors or a stationary bike indoors.

This routine had a positive effect on my body. I quickly recovered. My energy levels remained high during my workouts. And it was something I could easily stick to on a daily basis.

However, these workout modifications would not have been nearly as effective if I had not made specific dietary changes. The changes I made there were what allowed me to: • Maintain my muscle and strength

• Maintain my energy levels during workouts AND • Keep my hunger and cravings at bay

Dietary Changes I Implemented During My Mini-Cut

So, let’s shift gears and talk about the dietary changes I made to lose fat quickly. My body required approximately 2,600 calories to maintain my weight at the time. I reduced this by about 25% during the mini-cut to around 2,000 calories. This drastic reduction in calories presented me with two challenges:

1. I needed to find a way to save the majority of my energy for my weight workouts so that I didn’t lose a lot of strength and muscle.

2. I needed to figure out how to control my hunger and cravings.

How I Structured My Meals to Increase Energy While Reducing Calories

To address problem number one, I planned ahead of time which foods I would eat less of. The daily minimum amount of fat you should consume for good health is around 0.2g/lb of body weight. So, in order to reduce calories while still ensuring I had enough carbs for energy and protein to maintain my muscle, I reduced my fat intake close to that minimum amount rather than significantly reducing my carb and protein intake.

In addition, I strategically timed my carbohydrate intake to best fuel my performance and recovery. This was accomplished by reserving the majority of my daily carbohydrate intake for my:

• Pre-workout meal: to provide energy for my workout; • Post-workout meal: to aid in recovery

The rest of my meals were then carbohydrate-free.

How to Overcome Cravings and Hunger

Now for problem number two: hunger and cravings.

1st Method: Food Swaps

So I made simple food swaps that kept me full while allowing me to eat nearly the same meals as before the mini-cut. But with a lot fewer calories. For example, before the mini-cut, this is what a typical breakfast would look like for me. Here are the substitutions I made, along with their calorie impact:

• Whole eggs in place of egg whites (280 calories down to 160 calories)

• Avocado bagel for low-calorie bread (300 calories down to 150 calories)

• Including more greens

I was able to save hundreds of calories (a total of 270 calories) without reducing the amount of food I ate. This was true for lunch. I kept the ingredients mostly the same. However, instead of a 300-calorie tortilla, I used a low-calorie wrap (300 calories down to 120 calories).

Again, with the dinner. By making the following substitutions, I was able to reduce the calorie count of this meal by over 300 calories:

• White rice in place of cauliflower rice (400 calories to 200 calories)

• Reducing fat content by omitting eggs from the rice (140 calories to 0 calories)

That amounted to a total calorie savings of 340 calories for dinner. By the way, many of these meals can be found on my Instagram stories and grid. So, be sure to follow me for a plethora of meal ideas. And to pay attention to what I eat.

Method 2: Delicious Low-Calorie Desserts

Now, in addition to these food substitutions. Throughout the day, I had to resist temptations. Not to mention, it helps me sleep better at night. To that end, I always made sure I had some sort of tasty yet low-calorie dessert on hand. Examples include: banana ice cream, apple fritters, frozen yogurt, and so on. Just something sweet at night that I could look forward to during the day to help me stay on track.

We have many recipes in the Unorthodox Training Recipe Database as well as on our blog, Why? It’s because we know how frequently cravings can completely derail progress. We continue to add recipes regularly as well.

However. Here’s something to keep in mind. While these dietary changes were important in assisting me to lose fat quickly and sustainably over the course of six weeks, it was what I did after that helped me keep that fat off. It’s also where most people make mistakes.

After your mini-cut, keep an eye on your diet and activity levels.

There are two factors that contribute to rapid fat re-gain following a mini-cut or any dieting phase.

The first is related to your metabolism. My metabolism is slightly lower than it was when I was carrying around more weight as a result of weighing less and the effects of dieting. To put it another way, before I went on a mini-cut. Furthermore, drastically reducing or eliminating my activity after the mini-cut would not only mean: • I’m burning even fewer calories every day BUT

• There is also evidence, and I can attest to it, that lower levels of activity make regulating hunger more difficult. As a result, it is easier to overeat after a diet.

The second point is ultimately what causes people to overeat unknowingly after their diet has ended. To avoid this, participants in the Unorthodox Training Membership program often use nutrition software, tools, or resources from the member’s area to track how their metabolism changes.

Those who aren’t in the membership program (yet) should expect their new maintenance calories to be 100 or 200 calories lower. That means you’d have to stay active by doing things you enjoy – and can keep up with. You should also keep track of your body weight. Of course, your weight will initially rise by one or two pounds (mostly from water, due to the increase in food intake). However, your weight should soon return to normal. And it’s a sign that you’ve struck the right balance.

Takeaway

Remember that mini-cuts are exactly what their name suggests. Mini. They are NOT a long-term, long-lasting solution. It’s short and brash for a reason. Keep in mind that if they are pursued for an extended period of time, they can quickly become unsustainable. However, when used correctly, they are effective.

4 Weight Loss Mistakes No One Tells You (AVOID THEM!)

You don’t have to struggle with losing weight. Here, I’ll go over the four things you should know to increase your chances of reaching your ideal weight.

The vast majority of people who try to lose weight on a diet fail. It’s a known fact. There are numerous reasons for this failure. But what I’ve discovered (both in the literature and through helping thousands of people successfully transform their bodies) is that there are four fat loss tips that people would greatly benefit from knowing before dieting. Today, we’ll tell you what they are. And how you can take advantage of them.

Before that, if you’re looking for a training program that will cover all of the bases for optimal weight loss (training, nutrition, and even supplementation), I’ve got you covered. The Membership program for unorthodox Training is designed to help you transform your body in the shortest amount of time possible. And the best part? The program is based on a mix of science, tools and resources we have created, and we mixed in some other fun stuff to keep things interesting and sustainable!

#1: Not All Body Fat Is Created Equally

The majority of people are not aware that not all body fat is created equal. There are two receptors in our fat cells:

1. The alpha receptors: Alpha as in “terrible.” This is due to the fact that alpha receptors instruct the body to store fat rather than burn it.

2. Beta receptors: The letter B stands for “beautiful.” This is because beta receptors work in the opposite direction of alpha receptors, encouraging fat to be burned for energy.

Where on the body do we have the highest density of these dreadful alpha receptors? That is determined by our biological sex:

• Males: Abdominal fat and love handles (to protect our internal organs)

• Women’s hips and waist (for child-bearing purposes)

This is what makes these areas so “recalcitrant” to fat loss. However, most of us who begin a diet want to lose fat from the beginning.

This prompts many of us to wonder if there is a “shortcut” to shedding fat from these troublesome areas.

Can abs exercises, for example, be used to target fat in troublesome areas such as the belly? A 2011 study put that theory to the test. What were the results? It discovered that 6 weeks of 5 days a week direct ab training had no effect on reducing belly fat in overweight subjects.

In fact, numerous studies have put to the test all of the most popular “solutions” to losing stubborn fat (many of which I’ve tried myself in the past in the hopes of finding a quick fix).

There is no quick way to get rid of stubborn fat.

Regardless of the proposed theories underlying these methods, studies have consistently found that, no:

Avoiding carbs after 6 p.m. will not helpFasted cardio in the morning will not helpThere are no special foods or diets that can help target those areas

High-intensity cardio workouts are also ineffective.

So, what works if those don’t?

You must understand that your body will only begin to focus on burning off your more stubborn fat cells for energy once you have lost enough fat cells from other areas of your body.

In the meantime, embrace the other changes you’re going through that most people don’t notice. Your face will look better as a result. Your arms will be more defined as a result. You’ll have more energy. And you can be confident that the problem areas will eventually fall off. All you have to do is be patient and consistent.

#2: Weight Loss Isn’t Going to Be Linear

When most people start a diet, they expect to lose weight at a consistent rate.

Have you noticed all the ups and downs? The truth is that your weight can fluctuate by up to five pounds from day to day depending on: • how much you’ve eaten • whether or not you’ve used the restroom • how hydrated you are • or some combination of the above.

This means that after weeks of dieting, you may step on the scale and discover that you’ve “gained” weight when, in fact, you haven’t.

What else can you do besides be aware of the situation?

Keep an eye on the overall trend.

To begin, we advise all of our members to weigh themselves regularly as an means of tracking or assessing progress, first thing in the morning, on the same scale. Particularly after they’ve used the restroom but before they eat or drink anything. You will still see some variation if you use this method. However, it will be smaller.

Then, to improve even more, avoid focusing on the day-to-day numbers. Instead, look at your weekly average weight and compare it to the previous week’s. The key here is to concentrate on broad trends.

You’ll notice a significant drop in the first few weeks. This is due to the fact that you are losing water weight. From then on, it should continue to fall, albeit at a slower pace.

However, be prepared for 2-3 weeks where your weight does not budge or even increase. This is perfectly normal. When this occurs, it is critical that you remain patient. Maintain a low stress level rather than doing anything crazy or concluding that what you’re doing isn’t working. Often, it only takes a week or two for your weight to return to a new low.

However, if your weekly weight hasn’t changed for at least 3 to 4 weeks into your weight loss program, it’s a sign that something needs to be changed.

#3: Losing Weight Doesn’t Mean Losing Fat

Although the majority of you reading this will say, “you want to lose weight,” what you really mean is “you want to lose fat.” The distinction between “fat loss” and “weight loss” is critical.

If lowering the number on the scale is your only goal, you can do so quickly by eating very little and doing a lot of cardio. The problem with this method is that it will not leave you looking the way you want. This is due to the fact that weight is made up of both fat and muscle. Although the very low-calorie, high-cardio approach will help you lose weight quickly, the majority of the weight you lose will be muscle, not fat.

As a result, You’re basically a “smaller” version of yourself. However, some of the negative side effects of muscle loss, such as fatigue and hunger, must be considered. To look and feel the way you want, you must lose fat while preserving or even building as much muscle as possible (i.e., fat loss without muscle loss).

There are a few things you can do to ensure this happens as you lose weight.

First and foremost, as I’ve mentioned in previous articles, focus on slow, gradual weight loss. You should not lose more than 1% of your bodyweight per week. You should also lift weights on a regular basis, prioritizing those workouts over doing a lot of cardio.

How to Lose Fat While Keeping Muscle (Or Losing Only Minimal Amounts Of Muscle)

lose-weight-lose-fat

Aside from that, protein intake appears to be becoming increasingly important, especially with new research emerging. A recent 2018 study exemplifies this point quite well. The researchers divided a group of resistance-trained subjects into two groups:

• Group 1: Reduced their current protein intake of 0.7g/lb of body weight to 0.4g/lb.

• Group 2 increased their protein intake from 0.7g/lb to 1.1g/lb.

Because the low protein group had to eliminate a lot of protein, they ended up eating about 300 fewer calories per day than they did before. The high protein group, on the other hand, ended up eating about 250 calories more to meet their higher protein intake. They did all of this while continuing to lift weights on a regular basis. What’s really interesting is that, despite increasing their calories, the high protein group lost significantly more fat while gaining muscle than the low protein group after 8 weeks.

The researchers were unable to determine why this occurred, but other studies have found a similar effect when protein levels are increased.

These studies show the effectiveness of combining a high protein intake with resistance training. This is especially true if you’re dieting and limiting your calorie intake.

To begin, I’d recommend aiming for at least 0.8g/lb of body weight in protein per day. If you’ve already been doing that, try increasing it to 1.1g/lb of body weight or even higher. You should still keep track of how many calories you’re consuming while doing so. However, many of you will likely see more favorable changes in your body composition as a result of this simple change.

#4: The Weight Scale Doesn’t Tell the Whole Story

So far, we’ve talked a lot about weight. We even talked about how important it is to weigh yourself on a regular basis. But here’s the reality. The weight scale does not reveal everything. And it can be extremely frustrating when you’re doing everything correctly but nothing seems to work.

This is why you should consider other indicators of progress. Our membership program recommends taking weight measurements regularly, but also: • Take progress pictures • Track their strength during workouts

• Keep a record of their waist circumference AND

• Track their physiological changes.

If, for example, your weight isn’t changing but your strength is, your waist measurements are shrinking, you’re feeling more energized, and you’ve made positive lifestyle changes, those are all signs that you’re on the right track, regardless of what the number on the scale says.

Takeaway for this section

It is critical that you optimize your diet from the start. It’s also critical to understand what to measure. That is why, within the Unorthodox Training Membership Program, we have created powerful custom tools for you to track your progress, as well as the other tools, resources and information provided for members in the member’s area. It has been the catalyst for many transformations in our members.

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