May 26, 2022

7 RULES TO APPLY TO LOSE BELLY FAT

Losing abdominal fat is the challenge faced by any individual wanting to lose weight. From a scientific point of view, losing fat located on the abdominal area is impossible. On the other hand, spreading the fat to other parts of the body is quite possible. When we talk about “abdominal fat loss”, we are talking about reducing the visibility of the abdominal muscles.

There are many dietary methods for losing fat, gaining muscle, gaining weight, losing weight. . . In this article, 7 rules for losing abdominal fat are diplayed. Since each individual has his or her own health, physical condition and diet, these rules will not work for one hundred percent of individuals. However, with proper follow up and rigorous application of these rules, a remarkable change can take place on the abs.

The difference between fat loss and health

Image 1: Imagine a person who is used to eating high calorie foods: bread, pasta, sweets, fried foods, and who is not physically active. He decides to go on a diet

Image 2: Imagine an person who eats mainly unprocessed foods, eats high-calorie foods once or twice a week, and is physically active regularly.

Now imagine that the two individuals are both overweight and decide to lose fat.

The first individual will certainly have more positive than negative effects from adopting a correct and slightly low-calorie diet.

The second individual will have a small drop in fitness due to the diet, as he eats healthily all year round.

These two images have been put forward to illustrate that if you want to lose weight, you need to do the right thing.

RULES TO BE APPLIED TO LOSE WEIGHT

Rule number 1: limit carbohydrate consumption

Energy, or carbohydrates more explicitly, can be supplied in the body by two different means. First, energy supplied directly through the diet. Second, energy made by the body itself. The second option is the most suitable if you want to lose fat. All you have to do is not force yourself to eat carbohydrates. Even though it is often said that you have to eat carbohydrates to be strong, to have stamina, you should not eat more than you need, but only when the tank is empty. For example, after sport.

Rule number 2: eat vegetables to satisfy hunger

When we are hungry, we tend to eat more fat (meat, hamburgers, chips, bread, etc. ) than vegetable fibres. However, it is beneficial for people who want to lose weight to eat vegetables when they are hungry. Vegetables calm hunger and provide the body with vitamins and minerals.

Rule number 3: reduce proteins intake at mealtimes

To lose fat, it is also advisable to eat a minimum amount of proteins at each meal. You don’t necessarily have to reduce proteins intake, you just have to vary the protein-rich foods, to avoid consuming a large amount at each meal.

Rule number 4: avoid snacking between meals

To lose belly fat, it is also important not to snack between meals. Eating every 3 hours, for example, should be avoided, even if you are a bodybuilder. You can save the fuller calorie rations for after the sports session, but snacking too often is never good for the digestive system. On the other hand, it also affects your intellectual speed of thought.

Rule number 5: avoid following the mass

Following the same dietary protocol as the majority of people, especially sports people, is not at all advisable. This is because they often fail to do so, and often blame it on bad genetics. To succeed or fail in losing weight, you have to experiment with your own diet. The one that we have found to be the most beneficial to our health and our body.

Rule number 6: avoid the fear of fat

Sometimes, once we want to lose fat, we start to fear everything that is fat. This fear should be avoided. Just because you want to lose fat doesn’t mean you have to remove every single calorie in your diet. From time to time, you can eat eggs, avocados, organic virgin oils and even a little amount of animal fat.

Rule number 7: avoid stress

When you go on a diet, you tend to get stressed. When you go out to a restaurant with friends or to a professional brunch, you have a plate full of fat in front of you. In these situations, you should not stress. On the contrary, you should indulge yourself. Breaking your diet is not a killer. You can make the most of it and do some sport the next day. In the end, the result is always positive.

How to Lose Belly Fat: A Beginner’s Guide

Just a heads up, for those who have been around the block once or twice: You won’t see a single “miracle” food or device in this guide. Nor will you see any revolutionary fad diets or, really, anything that’s secret.

Nope, this plan is all about the behaviors that we’ve seen, time and time again, lead to dramatic and lasting weight loss. This is your complete step-by-step plan, and you can start it right now.

Step 1: Calculate How Many Calories You Need

Sure, you could just pick an arbitrary number of calories each day—say, 1,500—and then hope it’s right for you. But the truth is that we’re all different, so the number of calories we need every day differs, too. How you should eat depends on your age, your size and weight, goal, and your activity level.

You can get a good idea of how many calories you can eat each day and lose weight by using Bodybuilding.com’s Calorie Calculator.

Provide your personal stats, then select “fat loss” as your goal. Pick an activity level that matches how active you really are—be honest! If you say you’re more active than you are, the calculator will give you more calories per day than you need.

Step 2: Get Your Protein

Here’s a secret that shouldn’t be a secret at all: All diets work with about the same level of effectiveness, as long as two elements are the same. One is calories. The other is protein. Registered dietician Susan Hewlings, RD, PHD explains why this matters in the video, “How to Eat to Lose Weight.”

What does this mean for you? There’s more room than you think to customize your diet based on your tastes and preferences, as long as you know what you’re doing. And since protein can help control cravings, there’s really no downside to treating yourself to a protein shake after exercise.

To dial in your protein, use Bodybuilding.com’s Protein Calculator. Or to get your calories and protein in one, along with recommendations on carbs and fats, use the Macronutrient Calculator. You can even customize your macro ratio based on whatever type of diet you prefer: high carb, low carb, or somewhere in between. Make sure you choose “lose weight” as your goal and an appropriate activity level.

Step 3: Lift Weights

You might expect to see “do cardio” listed here first. Sure, cardio is a great way to burn calories and lose weight. But weight training can help ensure that the weight you’re losing is in the form of fat, not muscle—and plenty of research back this up.

As an added benefit, muscle tissue helps improve your insulin sensitivity. In practical terms, this means is that the more muscle you have, the better you’re setting yourself up to keep off any extra weight you lose.

Muscle is also much denser than fat, so a pound of muscle will take up a lot less room on your body than a pound of fat. You can also be more targeted about where you add it, so you can help to enhance your body’s shape, not just make it smaller.

Lift weight to burn fat.

Taking aim at belly fat in particular? Doing some targeted ab work is a great idea, but you should also do lifts for the rest of your body. Bodybuilding.com’s program The One-Month Six-Pack is a sensible, sustainable program that balances both approaches in a way that will set you up for success. Even if you don’t see your abs in one month, you’ll be on the right path.

Step 4: Use Cardio To Burn Fat

Cardiovascular exercise or “cardio” doesn’t build muscle very well, if at all, but it does help burn fat. And low-intensity cardio can actually boost recovery and decrease muscle soreness from your weights workouts.

The American Heart Association recommends a minimum of 150 minutes of moderate aerobic activity or 75 minutes of intense aerobic activity per week. In action, this means you should shoot for 30 minutes of moderate-to-intense cardiovascular activity 3 times a week, on top of your lifting workouts.

You can do cardio on non-training days whenever you have time, or after your lifting workouts. You could also use high-intensity interval training or “HIIT” to burn even more calories in less time.

For any cardio, make sure you start by warming up at a moderate pace for about 2-5 minutes before you begin. Once you’re warm, you can speed up to your working pace, or begin your intervals. Then, allow a 2-3-minute cool-down by moving at a slow pace at the end of your cardio workout.

The best way to slim down in the middle is to do plenty of cardiovascular exercise. Some good examples of this are:

  • Walking
  • Jogging
  • Swimming
  • Aerobics
  • Bicycling

Step 5: Find Your Workout Community

One thing we’ve learned in over 20 years of helping people change their lives is that it’s far, far easier to do—and to maintain—when you do it with the support of a community.

The best fitness community we know happens to be the one we created over a decade ago: BodySpace. It’s a fitness-focused social network that has helped millions of people on their fitness journey and remains a powerhouse of positivity where—big bonus—you can also track your progress and workouts.

T3 (Cytomel) Overview – What To Expect

T3, also known as Cytomel, Liothyronine Sodium, and Triiodothyronine, is one of the most commonly misunderstood drugs in not only bodybuilding, but in the medical community.

I have spoken with several individuals who have had major issues with fat loss, and having a weak metabolism who actually were walking around for years with an undiagnosed Thyroid deficiency (hypothyroidism).

Unfortunately, the method used to diagnose hypothyroidism, and autoimmune disorders that cause hypothyroidism is completely flawed, and 99% of physicians are utterly clueless as to what they are doing, or what their patients need to get healthy.

Sorry for the rant, but Thyroid hormones are a controversial topic for me as I have seen far too many doctors completely screw over their patients by being utterly clueless in the subject.

What Is T3?

In layman’s terms, T3 is the hormone in your body that regulates how fast your metabolism is.

The higher your T3 level is, the more calories you will burn, and the more fat loss potential you will have.

T3 is a drug that is prescribed to those with hypothyroidism, but it is commonly used by bodybuilders and recreational lifters who want to reach a level of body fat that would be difficult to achieve without drug assistance.

That isn’t to say that it is easy to get shredded on T3, it helps though.

Typical T3 Dosages

Determining the ideal T3 dosage will be based upon several factors.

Typically, T3 for bodybuilding/fat loss purposes involves purposely ingesting a supraphysiological amount of T3 in order to increase your metabolism to a level that would otherwise be impossible.

This can be achieved with as little as 25 mcg, however, not all T3 is created with equal quality.

Despite T3 being an inexpensive drug, for some reason, the quality varies wildly between different sources.

Ideally, you’d want to get your T3 from a pharmacy (and prescribed by your doctor of course), as that’s the only way to absolutely ensure it is dosed accurately.

The standard dose for fat loss purposes ranges between 25 mcg – 75 mcg of T3.

The standard starting dosage for treating Hypothyroidism is typically much lower (as low as 5-10 mcg per day), and may be titrated up based on your doctor’s recommendation.

Personally, I never go above 50 mcg because T3 can be very catabolic at higher dosages, as it doesn’t discriminate between muscle and stored fat, so the higher your T3 dose is, the more muscle it will rip off your body.

50 mcg – 75 mcg should be more than sufficient for anyone to reap the benefits of a supraphysiological dose of T3.

Side Effects

Once you get to the 100 mcg + range, you put yourself at a much higher risk of side effects like Tachycardia, muscle loss, anxiety, and feeling weak.

Side effects that will be notable at any dose, but will be more pronounced the higher you dose T3 will be increased body temperature, increased hunger, and in some cases (I get this) constant muscle flatness.

By muscle flatness I mean it is a lot harder to get a pump, and your muscles lack that pop that they have when they are properly glycogen loaded and hydrated.

That is one of the first things I look for when I am determining if my T3 is legit or not.

I get a notable increase in body temperature, and I notice I am much flatter at the gym and it’s a lot harder to get a pump.

My appetite starts getting a lot more ravenous once I go above 50 mcg as well.

At 75 mcg I am hungry pretty much all day long.

Offsetting The Muscle Loss From T3

The only way you can offset the catabolism from a high dose of T3 is with anabolic assistance.

Whichever compounds are used to achieve that, the fact remains that a supraphysiological amount of Anabolics will almost always be necessary to maintain 100% of one’s hard earned muscle tissue when venturing into the higher dosage range of T3.

Obviously it isn’t mandatory, but you will lose A LOT more muscle on T3 without any anabolic assistance than you would with it.

How Much Fat Loss Can You Expect From T3

I’m going to be completely honest with you as addressing this question specifically is the main reason why I wanted to write this article.

T3 is NOT some magical compound like some portray it to be that lets you eat whatever you want all day long and stay shredded.

Usually the individuals who perpetuate this myth about T3 consider “lean” as hardly visible abs.

For me though, being lean is being shredded at a single digit body fat %.

You CANNOT get to single digit body fat % by eating like crap on T3 just because you are on T3.

You still need to diet hard in a calorie deficit, keep training hard, and do your cardio; T3 will simply magnify how much body fat the body burns up during your cut.

I honestly think I could reach very close to the same body fat % I do during my cutting phases without T3 at all (I’d probably end my cut at 1-2% higher than I usually would), it would probably take me a month longer or so though.

Basically, T3 speeds everything up and makes things a bit easier.

It IS NOT an excuse to eat like crap though.

You can get fatter even on T3 + DNP if you overeat.

Trust me, I have.

Does T3 Suppress Your Natural Thyroid Production?

Yes, taking exogenous thyroid hormone will absolutely stop your natural production.

Basically how your thyroid gland works is it has a stimulating hormone called TSH (thyroid stimulating hormone) that is present at a certain level to signal your thyroid gland how much T4 it needs to produce, which then will get converted to the active form of thyroid hormone (the one we want) T3.

When you take exogenous T3, your TSH plummets to near 0 because your body will recognize that there is already so much T3 in your system, that it has no need to produce any on its’ own.

So your thyroid essentially goes to sleep for the duration of time you are taking T3.

However, once you stop taking T3, your body will recognize there is no longer an excess amount of T3 in your system, and your TSH will skyrocket back up to signal your thyroid gland to start producing thyroid hormone again.

There is NO SUCH THING as complete thyroid shutdown.

Your thyroid will never be permanently destroyed from taking T3, and once you come off of T3, if you had a healthy thyroid to begin with, you will eventually recover to healthy natural thyroid function again.

Typically, this recovery process takes a few weeks, but for others it can take substantially longer.

It is all individually dependent.

Personally, I have never had my thyroid suppressed for more than a couple weeks, even after staying on 50 mcg T3 for nearly a year straight.

Why T3 Is My Favorite Fat Burning Agent

I use it almost every single time I cut because it is one of the few things that works really great, and isn’t a stimulant.

Granted, both T3 and stimulants can create cardiovascular complications if abused, I simply prefer T3 if I had to only choose one thing to use as a fat burner.

I barely even notice T3 aside from slightly increased body temperature and a slightly faster resting heart rate, whereas with Clen my resting heart rate is borderline tachycardic and I can’t combine it with any other stimulants that day without fearing some significant cardiovascular disaster.

I also prefer it to DNP simply because DNP makes me feel like I’m dragging so much ass I can barely get myself to the gym to train, and I’m actually twice as flat and my workouts are complete garbage on DNP.

Bottom line, T3 works, but it isn’t a magic pill that will get you shredded overnight.

How To Know If Your T3 Is Legit

Like I mentioned earlier, there are various sources for T3 and their quality varies.

Obviously the best place to get it would be a pharmacy after being prescribed it by a doctor for treating Hypothyroidism if you have it.

However, if you want to assess how potent your T3 is and see if the dose you are using is adequate for whatever you are using it for, then you need to get blood work to see how it is affecting your values, and know how to interpret them rather than trust some arbitrary dosage number that a doctor throws at you (doctors are notorious for doing this with hormone replacement therapy).

Clenbuterol Reviews 2022: Proven Clenbuterol Results

You might well have heard of clenbuterol, especially if you have an interest in enhancing your physique, because it’s one of the most effective fat-burning substances yet discovered. 

Before you rush off to buy it, though, there are some caveats. First, it’s an illegal substance in many places, which means purchasing clenbuterol might break the law in your country. Second, the reason it’s illegal or banned so widely is that it can cause unpleasant and potentially dangerous side effects.

Nevertheless, if you’re serious about achieving a perfectly ripped body, you might want to consider clenbuterol and find out for yourself whether it’s a viable option. In this article, we’ll give you an overview of both sides of clenbuterol and suggest some possible alternatives.

What Is Clenbuterol?

Clenbuterol is a drug that was originally developed to treat asthma and other respiratory conditions that cause narrowing of the airways and is used around the world to treat horses with breathing problems. 

Clenbuterol is a beta2-adrenergic antagonist, which means it stimulates beta2-adrenergic receptors in the throat, relaxing the muscles and tissues inside your lungs (a process known as bronchodilation). This makes it easier to breathe during an asthma attack or at other times when you’re in respiratory distress. 

However, in addition to its function as a bronchodilator, clenbuterol has been used extensively for weight loss and in the bodybuilding scene. The problem with clenbuterol is that it’s viewed with suspicion in many countries; for example, the World Anti-Doping Agency lists clenbuterol as a banned substance that can’t be used at any time, and in the United States, clenbuterol is illegal for human consumption.

What Are The Ingredients Of Clenbuterol?

The active ingredient in clenbuterol is clenbuterol hydrochloride. You might find that some brands of clenbuterol also contain other ingredients and possibly fillers.

You’ll often see clenbuterol described as a steroid, but this isn’t the case. Anabolic steroids increase your testosterone levels, which stimulates the synthesis of protein and speeds up muscle growth and repair. Clenbuterol doesn’t increase testosterone; it uses an entirely different mechanism to burn fat and increase muscle mass.

How Does Clenbuterol Work? How Good Is The Effect Of Clenbuterol?

Clenbuterol stimulates your heart and central nervous system (which consists of your brain and spinal cord) and has a similar effect to the hormone adrenaline and drugs like amphetamines. Clenbuterol is also a beta-2-agonist, which means it increases the production of adrenaline and noradrenaline in your body. Having heightened levels of these stress hormones can cause various effects, such as:

  • Excitability
  • Nervousness
  • Increased energy levels
  • Enhanced drive
  • Rapid fat burning

Clenbuterol works as a weight-loss drug because increasing these hormones speeds up your metabolism. That means when you exercise, you burn more calories, melting away the fat more quickly. You also gain strength and muscle mass. 

In addition, clenbuterol triggers a process called thermogenesis, which increases your body temperature. If your temperature is higher, it boosts your metabolism, and your body burns more calories. Fat is your body’s store of energy, so when you need extra fuel to keep up with the raised metabolism, your body makes use of its fat stores. The result is a decrease in body fat and a reduction in weight.‌

Another benefit of using clenbuterol is its function as a bronchodilator. If you’re undertaking vigorous exercise, clenbuterol increases the flow of air into your lungs and, therefore, the quantity of oxygen in your blood. The more oxygen you have available as you work out, the harder you can push yourself, further increasing your muscle mass. Many people who use clenbuterol also find the drug works as an appetite suppressant.

Clenbuterol Clinical Studies Evaluation & Results 2021: Is Clenbuterol Safe To Use?

There are several studies that reflect the positive side of clenbuterol. For example, it doesn’t cause women to develop male sex characteristics in the way that anabolic steroids (another popular bodybuilding drug) do. The androgenic side effects of steroids include a deeper voice and increased facial hair, which most women wouldn’t find desirable. Clenbuterol doesn’t cause these problems.

Studies of clenbuterol as a fat burner demonstrate that using the drug increases the quantity of fat lost when used in conjunction with a calorie-controlled diet. One study found that men taking clenbuterol lost an average of 2.7 kg more fat than those who weren’t on the drug.

However, clenbuterol is still banned in many places, mainly due to the potential side effects it can cause. These include:

  • Anxiety
  • Shaking
  • Headaches
  • Abnormal sweating
  • Raised body temperature
  • Heart palpitations
  • Atrial fibrillation (fast, irregular heartbeat)
  • Problems with blood pressure

Clenbuterol can sometimes cause a condition called cardiac hypertrophy, where your heart becomes abnormally large. Clenbuterol also contains dopamine, a feel-good chemical that plays a key role in addiction. Despite these potential drawbacks, clenbuterol remains a highly popular choice for weight loss and muscular development, and many people use it with no apparent ill effects. 

muscular-man

How Do You Use Clenbuterol? Our Dosage Recommendation:

Clenbuterol comes in pill form, or you can inject it. Most suppliers recommend you don’t use clenbuterol every day, but have a period of a two or three days where you take it and then stop for the same period. You should continue the cycle for no more than three months.

Clenbuterol Results Before And After: Does Clenbuterol Really Work Or Is It A Scam

Clenbuterol’s effects are backed up by extensive clinical research, so it’s definitely not a scam. The evidence supporting its effectiveness is plentiful, and users frequently boast of the tremendous difference clenbuterol has made to their physique.