Ready To Lose The Belly Fat? Click Here To Learn More About The Flat Belly Formula ©2011 and Beyond Trainer Josh Fitness. All Rights Reserved. ! 21 Sneaky Tricks To Kill Belly Fat Fast By JOSH SCHLOTTMAN Ready To Lose The Belly Fat? Click Here To Learn More About The Flat Belly Formula ©2011 and Beyond Trainer Josh Fitness. All Rights Reserved. Legal Disclaimer The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. By continuing with the program you recognize that despite all precautions on the part of Josh Schlottman, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Josh Schlottman, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program. Important Copyright And Legal Notice You do NOT have permission to copy, re-distribute, resell, auction, or otherwise give away copies of 21 Sneaky Ways To Kill Belly Fat Fast, whether in e-book or physical book format. And yes, e-books are also protected by international copyright laws.
If you attempt to do any of the above methods of distributing this e-book or book, you are in violation of international copyright laws and are subject to fines and imprisonment. Copyright infringement is a serious crime with fines starting at $150,000 and up, including potential imprisonment upon conviction. We have unique tracking codes embedded, designed to detect illegal distribution of this e-book and the download links. Do NOT risk getting yourself in legal trouble by illegally distributing this ebook. On the other hand, you DO have permission to print 1 copy of this book for your own use, or copy the pdf file for the ebook to a back-up drive or CD for your own file back-up use. Ready To Lose The Belly Fat? Click Here To Learn More About The Flat Belly Formula ©2011 and Beyond Trainer Josh Fitness. All Rights Reserved. About The Author The author of The Flat Belly Formula has followed a lifelong passion for fitness and health by officially becoming a certified personal fitness trainer. He continued to be a fitness trainer and strength coach as he studied for his degree in Nutrition from Sacramento State University. He currently owns and operates a fat loss boot camp in the Napa Valley, California. He has lead the Strength and Conditioning programs for basketball on the high school level and he also operates a fat loss blog at TrainerJosh.com. For more information on Josh and to follow him be sure to click on the links below: Follow Josh on Facebook Follow Josh on Twitter Follow Josh on Youtube Ready To Lose The Belly Fat? Click Here To Learn More About The Flat Belly Formula ©2011 and Beyond Trainer Josh Fitness.
All Rights Reserved. Introduction Losing unwanted belly fat is something that’s a pretty simple concept that everybody knows the answer to but don’t know the true solution. While most experts blankly advocate diet and exercise there are many more smaller factors that should be taken into consideration to accelerate fat loss. This is the reason I included the phrase “sneaky tricks” in the title because it goes against what a lot of the so-called experts out there are saying. All of the information included in this report has been researched and proven to be effective in burning fat. It’ll probably be quite a few more years before the mainstream is able to catch up to these highly effective strategies and you should feel fortunate to already have instant access to it. But one thing I want to emphasize is there are no shortcuts when it comes to fat loss. While the majority of us really wish there was a magical pill we could pop that would give us the body of our dreams reality has a different plan. Even though you have access to this cutting-edge information it’s not going to do you any good if you don’t do anything with it. Taking massive action is going to be the ultimate deciding factor on your success. I know too many people (myself included at one point) who bought up all the information they could on a topic but never took any action on it. And while I believe it’s important to have a well built foundation and positive mindset it’s not going to do anything until you “pull the trigger.” So now’s the time to end the procrastination and actually start taking real steps towards your success. It doesn’t matter if you’re trying to lose belly fat, make more money or have better relationships. It all starts with taking action and getting things done.
With that said I hope you enjoy the report and I’ll love to hear of your success so please feel free to email me with your transformation story. To your success, Josh Ready To Lose The Belly Fat? Click Here To Learn More About The Flat Belly Formula ©2011 and Beyond Trainer Josh Fitness. All Rights Reserved. #1 Ditch The Cardio & Burn 900% More Fat Have you ever heard of the “fat burning zone?” At around 60% of your maximum heart rate you’re going to be burning more fat as a percentage than at higher intensities such as 80%. But this has been totally misconstrued by both the media and the general public. Even though it’s true your body will burn a greater percentage of fat at lower intensities your body will in the end burn you’ll burn way more total calories through higher intensity work. In fact, when I trained for the 2009 Napa Valley Marathon I only lost a couple pounds throughout the 2+ months of training I was going through. It’s just further proof that doing the slow cardio and such will not have the much of an effect on losing fat as the higher intensity training. Besides high intensity interval training burning more calories in a single workout than low intensity cardio you’ll also keep burning fat well after you finish. A research study1 in 1994 proved that interval training was 9x’s more effective at burning body fat when compared to endurance training. And the reason for this is Excess Post-Exercise Oxygen Consumption (EPOC). To put it simply the EPOC means you’ll keep burning fat at an increased rate after an interval workout as your body tries to erase the “oxygen debt.” And this increased rate of oxygen intake following intense interval training is what’s going to have your body burning fat up to 38 hours following these workouts. To perform this interval training I’ve found using timed sets is the best way to go. For example, while on the treadmill you can easily begin to jog at a constant pace for 30 seconds & then crank it up to a sprinting speed for 60 seconds, then bring it back down to the jogging speed for 30 seconds.
Action Step: Begin using high intensity interval training protocols to burn 900% more fat than low intensity training. Ready To Lose The Belly Fat? Click Here To Learn More About The Flat Belly Formula ©2011 and Beyond Trainer Josh Fitness. All Rights Reserved. 1 Tremblay A, Simoneau JA, Bouchard C. Impact of exercise intensity intensify on body fatness and skeletal muscle metabolism. Metabolism. 1994 Jul;43(7):814-8 #2 Kick The Carbs To The Curb If you could only eliminate one thing from your diet that’s causing you to put on belly fat then I would recommend eliminating BAD carbohydrates. This will be the single most important factor when it comes to fat loss and even if you’re working out like an animal but you’re eating pizza and pasta every night you’ll never lose the weight you want. The reason these unhealthy carbs cause you to pack on the fat is because they set off a chain reaction of hormonal releases in your body that basically tell it to hold onto all the fat you have and actually causes you to crave more of these fattening carbs. Unfortunately these processed carbs have also overtaken our modern diets as they’ve become very inexpensive and easy to manufacture. In addition to causing hormonal chaos in your body they’ll also cause digestive problems as well leaving you feeling bloated and feeling like you’ve been inflated with a balloon. These are some of the BAD carbs you want to avoid: • Pizza • Pasta • Bread • Processed & Refined foods • Muffins • Bagels • Donuts • Gluten containing foods (for the majority of us but not everyone) • Tortillas • White rice • and unfortunately many more Action Step: Immediately eliminate your intake of the above list of BAD carbs and instead focus on eating more proteins, healthy fats and GOOD carbohydrates. Some of these good carbs include vegetables, well cooked black beans and the occasional fruit. Ready To Lose The Belly Fat? Click Here To Learn More About The Flat Belly Formula ©2011 and Beyond Trainer Josh Fitness. All Rights Reserved. #3 This Fat Actually Fights Belly Fat There are countless amounts of supplements out there on the market, most of which have absolutely no research behind them. Most people don’t understand supplements are a multi-billion dollar industry but I’m going to help you separate the best from the ones that should go in the trash. One supplement that has slowly gotten more attention for its fat burning abilities is krill oil. When researchers conducted a research study on an Essential Fatty Acid supplement2 they found that a combination of exercise along with krill oil supplementation led to fat loss. But how in the world does krill oil do this? Krill oil provides the essential omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
They actually enhance fat loss by their conversion to prostaglandins, which are hormone like substances that promote the process of generating body heat by increasing metabolic rate. Research also has proven that omega-3 fatty acids help prevent dietary fat from being stored as body fat. I would keep away from fish oil and opt for krill oil because the former could easily have higher levels of mercury and other toxic chemicals such as plychlorinated biphenyls (PCBs). Also a lot of the fish oils are often spoiled and have gone rancid which means they can actually harm you rather than be healthful. Action Step: Begin taking eco-friendly krill oil supplements everyday and as soon as possible. You don’t have to get super expensive stuff, but I’d stay away from generic junk because the quality will be significantly diminished. For 15% off krill oil and anything else in the supplement store just use the code KRILL15 at checkout. Ready To Lose The Belly Fat? Click Here To Learn More About The Flat Belly Formula ©2011 and Beyond Trainer Josh Fitness. All Rights Reserved. 2 Hill AM, Buckley JD, Murphy KJ, Howe PR. Combining fish-oil with regular aerobic exercise improves body composition and cardiovascular disease risk factors. Am J Clin Nutr. 2007 May;85(5):1267-74 #4 Cheat On Your Diet This is probably going to be the most counterintuitive thing I’m going to teach you in this report. Yes, it’s totally true that you actually want to cheat on your diet. But it comes with one big catch, of course. If you’re sticking to your diet then you’re naturally going to be consuming less calories than normal. After doing this for a little while your body will gradually start to lower its metabolism because it instinctively thinks there is a shortage of food. When your metabolism slows down this means you’re not going to be burning near as much fat as you should be. It all comes down to this hormone called leptin.
Leptin’s main function is to constantly communicate your current nutrition status with your brain and the more body fat you have on your body the higher levels of leptin you’re going to have. As you stick to your diet throughout the week your leptin levels slowly lower and your brain will tell your body to stop burning so much fat because it needs to save everything it has for the upcoming famine. So instead of burning fat your body is going to do the opposite and actually promote fat storage instead. After about one week of dieting our leptin levels have dropped significantly and the easiest (and funnest) answer is to cheat on our diets. I like to pick Saturdays as my cheat days and I enjoy every second of them guilt free. The goal is to have a big influx of calories one day per week and this will not only help you out psychologically but it’ll also help you burn more belly fat. It doesn’t get much better than that! Action Step: Strategically plan out one day per week to go on a full blown cheating streak on your diet. You’re only allowed one day and you’re definitely not allowed to spread them out over the week. Cheat days are only allowed for good boys and girls who stick to their diets 100% during the week, so if you cheat during the week kiss your cheat day goodbye! Ready To Lose The Belly Fat? Click Here To Learn More About The Flat Belly Formula ©2011 and Beyond Trainer Josh Fitness. All Rights Reserved. #5 Eat More Times Throughout The Day Though it didn’t get much better than the cheat day? Well this is another counterintuitive dieting strategy because we’re used to starving ourselves or only eating 1-2 meals per day. You actually cause your metabolism to slow down when you only consume 1-3 meals per day so our goal is going to be to increase that to 5-6 feedings per day. One of the reasons you store more fat by eating fewer meals is because those meals are most likely to contain more calories and you’ll be more likely to binge. It all comes down to your blood sugar levels. If you’re only eating 2 times per day then your blood sugar levels are naturally going to drop down and you’ll become hypoglycemic. Some of the symptoms of hypoglycemia include irritability, anger, anxiety, hunger, confusion, fatigue, lack of energy, headaches, dizziness and nervousness to name a few.
When you blood sugar gets this low you’ll also instinctively want to feed your body the worst food possible such as pizza or a bacon cheeseburger. But if you’re consuming 5-6 smaller meals throughout the day then you’ll keep your blood sugar in homeostasis meaning it’ll be in the fat burning zone and you shouldn’t experience as many cravings. But this doesn’t mean you get to pig out 5-6 times per day. Consider these more frequent meals to be smaller “feedings” and not a license to go buck wild. Try to set a timer and eat every 3-4 hours to keep your blood sugar levels stable and the fat burning high. Action Step: Start eating 5-6 smaller feedings that stick to your nutritional program throughout the day by planning them out every 3-4 hours. Ready To Lose The Belly Fat? Click Here To Learn More About The Flat Belly Formula ©2011 and Beyond Trainer Josh Fitness. All Rights Reserved. #6 Hit The Weights And Hit ‘em Hard I’ve heard it over and over again from the majority of my female clients that they don’t want to lift weights (especially heavy) because they don’t want to build big, bulky muscles. The reason females won’t look like a juiced-up Arnold Schwarzenegger is because they simply don’t have enough testosterone in their bodies, they’re not going to be lifting that heavy and they won’t be consuming calories like an asteroid is about to hit the earth. So bringing in weight lifting into anybody’s routine will not only help burn off the belly fat but it’ll also help tone up the body as well. In 1997 a study was published by the Journal of Clinical Nutrition3 who found the strength training group lost 44% more fat than the group that only did aerobic training. In the end they also found the resistance training group increased their metabolisms while the aerobic training group actually decreased. Another huge myth is using light weights with higher repetitions for fat loss. This will practically be the equivalent of wasting your time. To gain lean muscle I recommend metabolic resistance training, which is a form of weight lifting by using heavier weights in the hypertrophy repetition range of 8-12. An example of this would be to alternate between sets of exercises of opposing muscle groups such as performing a set of push-ups and then immediately moving on to a set of front squats. You’ll be able to maximize your work density and your time under tension therefore increasing your total calories burned. Action Step: Begin a metabolic resistance training program 3-4 times per week, along with your high intensity interval training workouts, using compound movements to train all the major muscle groups in the body.
Ready To Lose The Belly Fat? Click Here To Learn More About The Flat Belly Formula ©2011 and Beyond Trainer Josh Fitness. All Rights Reserved. 3 Geliebter A, Maher MM, Gerace L, Gutin B, Heymsfield SB, Hashim SA. Effects of strength or aerobic training on body composition, resting metabolic rate, and peak oxygen consumption in obese dieting subjects. Am J Clin Nutr. 1997 Sep; 66(3):557-63. #7 Eat A Protein Rich Breakfast Immediately Upon Waking Growing up I was one of those kids who loved cereal and my favorite was Lucky Charms. My mornings wouldn’t be the same if I didn’t get to eat my cereal. As I grew older the cereal just wasn’t cutting it anymore and I could feel my body crashing. It wasn’t only not healthy but it was causing my body to put on fat. Eating a protein rich breakfast of preferably 25-30g of protein is going to be critical to burn belly fat. Make sure you eat this breakfast within 30 minutes of waking to ensure you keep your blood sugar levels stable so you keep burning fat. The protein is going to play a critical role to keep the muscle you’ve been gaining which will also help to naturally burn fat for you on auto pilot. If you really despise eating breakfast then I highly suggest getting some protein powder and drinking your breakfast first thing in the morning. It’s probably not going to be as beneficial as eating real whole foods but you’ll be getting the needed nutrients to keep your metabolism going strong. I remember reading a study4 which found the group who ate eggs for breakfast lost more weight then the group that ate a bagel. So put away those bagels, donuts and cereals and instead focus on eating a protein rich breakfast every morning upon waking. Action Step: Begin eating breakfast every morning within 30 minutes of waking up. Aim to eat 25-30g of protein for every breakfast meal. If you’re stressed for time then I suggest investing on some protein powder. Ready To Lose The Belly Fat? Click Here To Learn More About The Flat Belly Formula ©2011 and Beyond Trainer Josh Fitness. All Rights Reserved. 4 Vander Wal JS, Gupta A, Khosla P, Dhurandhar NV. Egg breakfast enhances weight loss.
International Journal of Obesity. 2008 Aug; 32:1545-1551. #8 Stop Drinking Your Calories To improve your health and to lose fat one of the most important strategies I recommend to all of my clients is to not drink their calories. The only liquids you should be drinking are water, brewed green tea and freshly juiced vegetables. Other than that you shouldn’t be drinking anything else and putting it into your body. There are a ton of calories and sugars in most drinks out there and they’ll be so bad for your body that the fat will just start to pack on. Even a lot of the drinks we think are actually healthy for us are causing us to get fat such as: • Smoothies • Fruit Juices • Coffee (with milk, sugar, cream, etc.) • Muscle Milk protein shakes • Alcohol • Soda & Diet soda To keep the fat off it’s going to be very important to not drink your calories and I can’t stress this one enough. As well with drinking a lot of water I also highly recommend investing in a vegetable juicer and start juicing. You’ll quickly be able to consume a boatload of healthy nutrients and it’s way easier to get in your veggies this way rather than eating them all separately. But whatever you do stay away from the list above and instead focus on water and juiced vegetables as your only liquids. If you are going to drink alcohol try to drink it in moderation and stick with a red wine. Stay away from beer, champagne and other sugar drinks as they will more likely cause you to put on fat. But you should be drinking a lot of iced water throughout the day because it’ll not only keep your body hydrated but also raise your metabolism and for you body to optimally perform, and burn fat, it needs to be well hydrated. Action Step: Drink only water along with juiced vegetables for your liquid intake. Eliminate all of the NOT recommended drinks above from your diet. Ready To Lose The Belly Fat? Click Here To Learn More About The Flat Belly Formula ©2011 and Beyond Trainer Josh Fitness. All Rights Reserved. #9 Sleep Your Fat Away Probably the easiest strategy to burn mega amounts of fat you’re going to read in this report is this one. Getting enough sleep can help you lose fat while naturally increasing your energy levels. Way too many people unfortunately avoid this part of the fat loss equation and they’re really missing out on some relatively easy fat burning. The big reason why you’re going to burn more fat from sleeping more is because of a hormone called ghrelin, which in high levels will increase your hunger causing you to eat more, slow down your metabolism and decrease the rate of fat oxidation.
Increasing our sleep time will naturally keep lower levels of this hormone in our bodies. I also read a study5 by Swedish scientists that found those who were wellrested were more attractive than the group that didn’t get enough sleep. In fact, they found those who didn’t get enough sleep looked unhealthy and less attractive in the eyes of others. So in essence, if you want to look hotter get some sleep! They found 8.5 hours of sleep to be the optimal time for most people. Now I know this may be difficult for some people who have busy lives but do your best to prepare yourself for some sleep. But don’t think all you have to do is sleep all day and the fat will just melt off your body. Make sure you’re using this strategy along with an awesome nutrition program and training system. Action Step: Set an alarm to go off 8-9 hours before you have to get up the next morning to signal for yourself to go to sleep. Turn off all electronics, make sure to exercise, read some light fiction and avoid caffeine late at night to maximize your sleepy time. Ready To Lose The Belly Fat? Click Here To Learn More About The Flat Belly Formula ©2011 and Beyond Trainer Josh Fitness. All Rights Reserved. 5 Axelsson J, Sundelin T, Ingre M, Van Someren EJW, Olsson A, Lekander M. Beauty sleep: experimental study on perceived health and attractiveness of sleep deprived people. BMJ 2010;341 #10 Don’t Eat So Much Fruit I know we’ve all been brought up to believe we should be eating a ton of fruits and vegetables to stay healthy but this is only half true. I’m a big believer we should be eating a lot of vegetables, especially green leafy and cruciform ones. But fruit is something that shouldn’t really be consumed very often especially if you’re really trying to lose fat. The reason is because fruit is loaded with fructose which is another form of sugar. Fructose is also metabolized differently than glucose as the majority of it is directly converted to FAT.
The problem with fructose is it tricks your body into gaining weight by fooling your metabolism because it turns off your body’s natural appetite control system. The reason is because fructose doesn’t effectively stimulate very much insulin release (you naturally want to have some) which will then prevent you from the hormone ghrelin being released (known as the “hunger hormone”) and finally it doesn’t stimulate the release of leptin which tells your body it has eaten enough. This leads to eating more and developing insulin resistance. Eating fruit will quickly lead to you gaining weight and specifically putting on belly fat along with decreasing HDL (good cholesterol) and increasing LDL (bad cholesterol) in addition to elevating triglycerides, blood sugar and high blood pressure. Eventually consuming fruit on a regular basis will lead to insulin resistance which is an underlying cause of not only obesity but also type 2 diabetes, heart disease and cancer. When you think about it our hunter-gather stone age ancestors who evolved our diet didn’t have year-long access to fruits like we do today. Fruits were only available in late summer and early fall but today we have access to them 365 days a year. They should be considered the occasional treat and you should definitely be eating way more vegetables than fruit. Once again the most important thing you can do to lose belly fat is to reduce your consumption of sugars, fructose and grains in your diet while replacing them with healthy vegetables, proteins and fats. Action Step: Lay off the fruit, juices & smoothies and instead stick to your vegetables during the week and only eat fruit on your cheat day. Ready To Lose The Belly Fat? Click Here To Learn More About The Flat Belly Formula ©2011 and Beyond Trainer Josh Fitness. All Rights Reserved. #11 Be Careful With Your Dairy Most of us already know we shouldn’t be consuming too much dairy as it is but most people don’t know the reason why isn’t because of the high fat content. Dairy intake will stimulate lots and lots of insulin secretion which is because of its lactose (a sugar) content. The main reason why nature intended dairy to raise your insulin levels so much is because the baby cow needs to absorb the most nutrients possible to grow. Not to mention the vast majority of the US consume pasteurized skim milk which is a refined, fundamentally altered food. The pasteurization and homogenization process kills all the live enzymes in the milk causing it to be difficult for our bodies to digest and absorb effectively.
The butterfat in whole raw milk from grazing cows on green pastures has very unique nutrients that support thyroid function and help you body develop muscle rather than fat. If you are going to consume dairy then I highly suggest finding raw sources only and it may require some searching if you’re not near a health food store or farm. Some of the benefits your body will love with raw milk from grass-fed cows include: good bacteria, enzymes, raw fat and cancerfighting conjugated linoleic acid (CLA). Once again it isn’t the fat content that’s going to cause your body to put on the fat but the high insulin response milk brings even though it’s low on the glycemic index scale. So the simplest strategy to keep your fat burning high is to just eliminate the dairy from your nutrition program. The only exception I would have is for the occasional raw milk/cheese, butter, cream and full-fat yogurt. If you’re trying to pack on muscle and size then you’ll want to consume more dairy but if you’re trying to lose weight then I’d only eat dairy on your cheat days. Action Step: If you’re looking to lose belly fat then be very strict with your dairy intake and only consume raw dairy choices preferably on your cheat days. Ready To Lose The Belly Fat? Click Here To Learn More About The Flat Belly Formula ©2011 and Beyond Trainer Josh Fitness. All Rights Reserved. #12 Soy Sucks Because It Makes You Fat And Unhealthy One of the biggest myths in the world of fat loss and nutrition is soy and the belief it’s one of the healthiest foods for you. The big reason the masses believe soy is so healthy for you is from the billions of dollars that have been spent by the health food industry in promoting it. A lot of vegetarians have also been getting the short end of the stick because they’ve been using it as a replacement for meat when they should be avoiding it like the plague. Just about all the soy on the market contains phytoestrogens which are known as isoflavones and these hormones are responsible for decreasing levels of testosterone. This can cause a hormonal imbalance in women leading to problems with the reproductive system and for men it can lower libido, lower sperm count and decrease muscle. And guys if you have estrogen pumping through your body then you’re much more likely to get the dreaded man boobs! But these isoflavones cause even bigger health problems in our bodies such as fatigue, low energy, depression, weight gain, hair loss, diminished sex drive and poor skin.
Researchers found all of those negative symptoms from those who regularly consumed high amounts of soy each day leading to a decreased thyroid functioning. 91% of soy grown in the U.S. has also been genetically modified (GM) meaning it’s loaded with toxic pesticides. The only soy that is considered to be healthy is organic fermented soy such as tempeh, miso, natto and organic soy sauce. Action Step: Completely eliminate soy from your diet and I wouldn’t even recommend eating this stuff on your cheat day. Such soy containing foods you want to AVOID include tofu, soybean oil, soymilk, soy cheese/ice cream/yogurt, soy “meat,” soy protein, edamame and soy infant formula. Ready To Lose The Belly Fat? Click Here To Learn More About The Flat Belly Formula ©2011 and Beyond Trainer Josh Fitness. All Rights Reserved. #13 Arti!cial Sweeteners Also Make You Fat If you made it this far then you already know how bad sugar is for you and how it’ll make you fat but I’m going to set the record straight with artificial sweeteners which are supposedly “better” for you. If you think diet soda is a good idea for losing belly fat then you should stop it immediately because I’ve read numerous studies that found you actually get FATTER than consuming regular soda. One of the big reasons artificial sweeteners are so bad for us is because they create a bad hormonal response in our bodies with blood sugar, insulin and cortisol which cause us to pack on the fat while increasing our cravings for other sugary carbohydrate rich foods. This is another reason why those who consume diet sodas are still fat because their cravings actually get worse and they’ll drink more soda and eat more starchy carbohydrate rich foods until their brain finally tells them they’re full. I remember reading a study6 that found a 41% increase in the risk of being obese or overweight for every can of diet soda a person drinks each day. Chemically modified artificial sweeteners such as Splenda, aspartame, saccharine, acesulfame potassium and high fructose corn syrup still cause the same insulin release as sugar but it’s like consuming chemical laced pesticides at the same time.
Our bodies were never meant to ingest these sweeteners and it can cause numerous problems in our bodies such as negative organ effects, possible cancers, cravings, digestive problems, headaches and more. Action Step: Eliminate artificial sweeteners from your diet and if you have to sweeten something then use a more natural sweetener such as raw honey or stevia but preferably nothing. Ready To Lose The Belly Fat? Click Here To Learn More About The Flat Belly Formula ©2011 and Beyond Trainer Josh Fitness. All Rights Reserved. 6 Fowler, Williams K. "New analysis suggests ‘diet soda paradox’ – less sugar, more weight." UT Health Science Center. Sansom, W. 2005 June. The University of Texas Health Science Center at San Antonio. http://www.uthscsa.edu/hscnews/singleformat2.asp?newID=1539 #14 These 3 “Non-Abs” Exercises Burn More Belly Fat Than Sit-ups Or Crunches We’ve been brought up believing that all you have to do to get a flat belly was to do a boatload of sit-ups and crunches every day. While it’s true that these exercises will help tone up your midsection so you can see some definition it’s not going to do anything significant when it comes to burning the belly fat off your abs. The truth is isolation exercises aren’t very effective for burning fat from the body and instead you should be focusing on compound exercises that involve multiple muscle groups in the body working on multiple planes of movement. These next few exercises are what I’ve found to be highly effective at not only toning your abdominals but also in burning fat. 1. Plank-to-Pushups with Mountain Climbers • Start in the pushup position and drop one elbow at a time to the floor and then bring yourself back up one elbow at a time. • At the top of the movement perform 4 mountain climbers by driving one knee forward until it’s underneath your chest and then firing it back while you simultaneously fire up your other knee. 2. Kettlebell Swings to Goblet Squats • Start by standing with your feet hip width apart and holding a kettlebell. • Slowly lean forward and squat down to let the kettlebell lower to the floor and then quickly fire your hips forward as you stand up allowing the kettlebell to swing up. • Catch the kettlebell at your chest and then squat down to the floor and stand up as you press the kettlebell over your head. 3. Burpees with Renegade Rows • Hold a pair of dumbells and then squat down to the floor and quickly shoot your feet back until you’re in the pushup position. • Perform a full pushup and then row one dumbbell up towards your abs at a time. • Shoot your feet back up until they’re next to your hands and then quickly jump up in the air. Ready To Lose The Belly Fat? Click Here To Learn More About The Flat Belly Formula ©2011 and Beyond Trainer Josh Fitness. All Rights Reserved. #15 Calorie Restriction Will Screw You Over Every Time Probably the #1 thing people do when they have to drop fat is to immediately start cutting out calories but this is also the #1 worst thing they can do to their bodies. Calorie restriction isn’t only going to put you and your body through a living hell but it’ll also quickly put a halt to your fat burning. When you start to cut out your calories your body will naturally start to think there is a shortage of food so it’s going to slow down your metabolism so it can preserve the fat for the future.
It’s kind of like when you get fired from your job and you immediately start cutting back on expenses and start cutting out coupons like Edward Scissorhands. And it’s true you’ll lose some weight from restricting calories it’ll most likely be from muscle and you’ll end up with the “skinny fat” syndrome meaning you may appear thin but your body still looks unattractive. Cutting back on calories will just cause you to become more and more hungry until you eventually binge and end up going back to your old ways. Not to mention you’ll just be a peach to be around as you’re tired all the time along with being irritable and depressed. The secret isn’t with the amount of calories you’re eating but the kinds of calories your eating. Don’t get me wrong, you still have to regulate on your calories so you’re eating whats right for you body but you can’t cut them back or else you’ll just be screwing yourself over. Action Step: Stop cutting back on calories so much and instead focus on the kinds of calories you should be eating. For a complete detailed meal plan system with recipes then I suggest my Flat Belly Formula program. Ready To Lose The Belly Fat? Click Here To Learn More About The Flat Belly Formula ©2011 and Beyond Trainer Josh Fitness. All Rights Reserved. #16 De-Stress To De-Fatten Your Belly Stress is something that creeps up on all of us and if we don’t work to get it under control then it can make our lives miserable. Relationships, work, kids and finances can cause some major problems in our lives and cause our stress levels to go through the roof. When the mind is stressed then it’s also going to transmit the stress to the rest of the body. If you don’t believe me then remember the last time you were nervous and you could feel your heart beating faster, you started sweating or had “butterflies” in your stomach? Stress will cause increased levels of cortisol in your body which on a regular basis will weaken your immune system, increasing cravings and keep you from burning off the belly fat. It’ll also make it more difficult for you to get enough sleep which will in effect cause you to lose motivation to train and to stick to your nutrition program. Keeping stress levels low is something you have to work at and even if you get better it’s still always a work in progress. You really have to make time to do things that will allow you de-stress even if it’s only something small for a short while. The #1 thing I can do to de-stress is to take a 20 minute power nap and usually when I wake up everything is right with the world. And I live a busy life too but I write down my naps into my schedule and turn my phone off when it’s nap time. Discover small things you can do that will help you de-stress such as going on relaxing walks, yoga, listening to music, meditating, reading, etc.
I even have to work hard to think positive thoughts because sometimes my mind just starts thinking negatively and it’ll ruin the rest of my day. It’s not rocket science and the hardest part about de-stressing is making time to balance out your life so you’re not stuck in the rate race all day. Action Step: Make a list of things you can do to de-stress your life and then schedule them into your calendar. Discover the most effective ones and do them more often. Ready To Lose The Belly Fat? Click Here To Learn More About The Flat Belly Formula ©2011 and Beyond Trainer Josh Fitness. All Rights Reserved. #17 Blame It On The Alcohol I’m always surprised when the first thing a new client asked me who starts my nutrition program is if they can drink alcohol. And the cold hard truth is what we already know that it’s going to negatively affect your health along with your fat loss efforts. Some of the main reasons why alcohol isn’t going to help you lose fat is because it contains a lot of calories and it’s carbohydrate rich. Not to mention your body treats alcohol as a toxin and it can put a lot of stress on your liver as it tries to process it. Alcohol packs a big calorie punch with 7 calories per gram while other carbs are only 4 calories per gram. Most alcoholic drinks are derived from a starchy or sugary carbohydrate source such as grapes, barley, wheat and even potatoes. And if you made it this far then you’ll know these carbs are strictly off limits if you’re trying to burn belly fat. Also we all know alcohol consumption leads to more alcohol consumption because most people can’t stop once it hits their lips. After quite a few number of drinks McDonald’s and Taco Bell instantly sound much more better than salmon and broccoli. And even worse you’ll see people drink those sugary drinks which will also mess with your blood sugar levels and cause you to put on even more belly fat. If you have to drink try to limit it to once per week on your cheat day and try not to go buck wild. Stay away from beer, sugary drinks and champagne as they’ll tend to be the worse for you and pack on the most stomach fat. If you absolutely have to drink then go with a red wine such as a cabernet sauvignon, merlot or pinot noir. Action Step: Stop drinking alcohol all together and if you have to drink stick to a red wine for a few drinks but only one day per week. Ready To Lose The Belly Fat? Click Here To Learn More About The Flat Belly Formula ©2011 and Beyond Trainer Josh Fitness. All Rights Reserved.
#18 Use Intermittent Fasting To Flatten Your Belly Fast I know you’re probably thinking, “what the heck is this guy talking about” especially after I just told you calorie restriction will cause you to quickly lose the fat loss battle. But the big difference between a calorie restriction diet and intermittent fasting is that you strategically fast for a specific amount of time you can maximize your fat burning. There have been quite a few studies over the past decade and a half that have found periodic fasting can have dramatic results for weight loss, longevity and increased health. The tough part about this is you’re going to have to practice a lot of willpower because I know when I get hungry I feel like it’s a life or death ordeal. But even the American Journal of Clinical Nutrition7 found periodic fasting decreased blood pressure, reduced oxidative damage to lipids, protein and DNA as well as improving insulin sensitivity and decreasing fat mass. The only thing you’re really allowed to consume during a fast is water but I’ll sometimes include a little bit of fruit juice just to bring up my blood sugar in the morning to normal levels along with some Branched Chain Amino Acids. A simple method will be to pick a day, I recommend the day following your Cheat Day, to do a 24 hour fast. This means from the time you eat dinner on Saturday you’re not allowed to eat any food until Monday morning. I’m not an expert on intermittent fasting so if you’re serious about it then I highly recommend checking out Eat STOP Eat by Brad Pilon. Ready To Lose The Belly Fat? Click Here To Learn More About The Flat Belly Formula ©2011 and Beyond Trainer Josh Fitness. All Rights Reserved. 7 Varady KA, Hellerstein MK. Alternate-day fasting and chronic disease prevention: a review of human and animal trials. American Journal of Clinical Nutrition. 2007 Jul; 86(1):7-13 #19 Switch Up Your Workouts They said variety is the spice of life for a very good reason and it holds even more true in your workouts. I know I need to keep switching up my workouts or else I’ll quickly become bored and I’ll lose motivation to go to the gym and pump out my training session. Even though motivation alone is a strong enough reason to mix up your workouts your body will also quickly become used to the same caloric burn and muscle exertion as it adapts to the same exercise movements. A great way to switch up your workouts to get better results and have more fun is by increasing the intensity. Instead of doing those long cardio runs, which aren’t doing near anything for fat loss, you can instead go faster on your sprinting sessions, sprint for longer periods and/or decrease your resting periods. This will not only help stimulate the release of more fat burning hormones such as human growth hormone but it’s also a heck of a lot more fun then running at the same pace all day. You can also throw a big curveball to your body and mind by taking your training session outdoors. I like to go down to my local park and sprint up the hills there until I feel like my chest is going to cave in.
It’s definitely hard work but it’s reenergizing to do it and I always get a great workout. Most people who are training for fat loss are working out way too easy and they need to increase their intensity to get real results. Action Step: Start planning out your workouts before you do them so you add in variety and aren’t stuck at the gym doing the same routine because that’s what you’re used to. Ready To Lose The Belly Fat? Click Here To Learn More About The Flat Belly Formula ©2011 and Beyond Trainer Josh Fitness. All Rights Reserved. #20 Write It Down And Take Pictures Of Everything Even though we may have a nutrition and training program written out in detail we still have to hold ourselves accountable or else it’s going to be completely worthless. It’s easy to justify splurging a little bit here and there such as snacking on those cookies or drinking just a little bit of that beer. But all of these little things are going to add up and it’s going to be important to keep track of everything you eat for a least 21 days. During these first 21 days you’re going to write down everything you’ve eaten along with its nutrition content. And when I say everything I mean it all including that morning cup of coffee and even the soy sauce you dipped your sushi in. Keeping a food diary will keep you honest and show you what you’re really putting into your body. The reason writing down what you eat is going to help you drop the fat is because it’s going to keep you accountable for your food intake because it’s forcing you to consider what you’re eating before you stuff it into your mouth. This will help regulate yourself against emotional eating and mindless snacking. If you’re too lazy to write everything down in a food journal you could more easily use your cell phone to take pictures of your food before you eat them. A study by the University of Wisconsin8 actually found taking photographs of your meals before you ate them helped prevent people from cheating on their nutrition plans. The act of physically taking that picture can do a lot to stop yourself from indulging in a meal that’s going to pack on the belly fat. Action Step: Use a food journal or an online one such as FitDay to track your food intake and start taking pictures of everything you eat before you eat it. Ready To Lose The Belly Fat? Click Here To Learn More About The Flat Belly Formula ©2011 and Beyond Trainer Josh Fitness.
All Rights Reserved. 8 Zepeda L. and D. Deal. “Think before you eat: Photographic food diaries as intervention tools to change dietary decision-making and attitudes.” International Journal of Consumer Studies. (32), 2008: 692-698. #21 Reduce In"ammation In Your Body Something nobody seems to talk about when it comes to dropping the unwanted weight is reducing the amount of inflammation in the body. Basically there’s a whole category of foods that are inflammatory that can increase the levels of cortisol in your body along with stress and lack of sleep, which also cause cortisol levels to rise. Having too much inflammation and cortisol in the body will make it almost impossible for you to burn off your belly fat. Here’s a list of high inflammatory foods you want to AVOID: • wheat, grains & other flour based foods • foods containing gluten • alcohol • processed foods • sugar • juices • trans fats • grapes • fruit • grapefruit And here’s a list of anti-inflammatory foods you WANT to eat: • Green Tea (steeped or extract) • Turmeric and Curry • Ginger • Cruciform Vegetables; broccoli, brussels sprouts, bok choy, cauliflower, etc. • Garlic, Onions, Leeks, Shallots, Chives • Omega 3 Krill Oil • Mushrooms; shiitake, maitake, enokidake, cremini, portobello, oyster & thistle oyster • Herbs & Spices; rosemary, thyme, oregano, basil & mint • Berries; strawberries, raspberries, blueberries, blackberries & cranberries Avoiding inflammation causing foods and eating anti-inflammatory foods will not only melt your belly fat but it’ll also boost your immune and reduce your risk of cancer…it doesn’t get much better than that! Ready To Lose The Belly Fat? Click Here To Learn More About The Flat Belly Formula ©2011 and Beyond Trainer Josh Fitness. All Rights Reserved. Do I recommend taking supplements? Taking a few proper supplements can take your health and fat burning to the next level. Here are a list of the supplements that I personally take and recommend. Athletic Greens I consider this to be one of the ultimate super supplements out there and it’s easily the #1 best thing I’ve included into my diet this year.
It improves your health by assisting your micronutrient and digestive balancing. Just by taking this powerful supplement you can improve your micronutrient ratios and digestion while also speeding up your fat burning as it significantly enhances your health. It’s a “no brainer” if you’re into whole body health. EFA Icon This is the omega-3 essential fatty acid that Prograde Nutrition has created. It’ll help balance out your omega-3 and omega-6 ratios and it’s been found to help burn fat independently from diet and exercise. I’ve done a lot of research on the differences between fish oil and krill oil and the latter is the clear winner. Protein Powder Too many people have misconceptions about protein powder and they think it’s going to cause them some kind of harm. When taken in moderation it can be really beneficial to your health as well as how much fat your body burns. Prograde protein is great because it’s naturally sweetened with stevia, gluten free, GMO free, cold-processed and you won’t feel bloated. VGF 25+ Multivitamin for men/women This is so much more than your typical multivitamin. Unlike most multivitamins it’s made from concentrates of 25 whole vegetables, greens and fruits. Ready To Lose The Belly Fat? Click Here To Learn More About The Flat Belly Formula ©2011 and Beyond Trainer Josh Fitness. All Rights Reserved. Discover My #1 Secret To Losing Belly Fat After going through the last 21 “Sneaky Tricks” to Kill Belly Fat Fast report I’m hopeful you feel like I’ve over-delivered with some awesome information. I also wanted to share with you The Flat Belly Formula which is my ultimate fat loss solution program. It strategically emphasizes using the most natural and effective fat burning methods to blast away your unwanted belly fat. I’ve laid out an entire blueprint for you and I’m basically holding you by the hand as I tell you everything you need to do to get rid of stomach fat. The program includes 77 easy to make and delicious recipes, meal plans and a complete 16 week training program that I personally created myself after many years of testing and refining. If you’re serious about permanently eliminating your unwanted fat along with improving your health then this is your solution. I’ve put everything into creating this program and I’m sure it’ll also exceed your expectations with incredible results. Here’s what one of my Flat Belly Formula members have already experienced: “Hi Josh!!! Since I can’t make it to your boot camp in the mornings, I am trying your program at home! I am happy to tell you I have lost 4 pounds in 4 days!!! I love the recipes! I will try the pork loin in crock pot tonight.
So far I have just been following the meal plan without the workouts. Next week I will add the workouts. Thanks so much!” – Amanda Click Here To Discover My #1 Secret To Lose Belly Fat Ready To Lose The Belly Fat? Click Here To Learn More About The Flat Belly Formula ©2011 and Beyond Trainer Josh Fitness. All Rights Reserved. During the period of following the
hcg diet plan
in a month. You must have evade also the unnecessary food to eat during
hcg diet. So that you can observe the effect on how to lose belly fat in a month. My Super “Flat Belly” Shake Recipe I usually wake up pretty early in the morning and immediate have to head out to either train clients or to instruct my boot camp so it’s important to get in some nutrients fast. The best solution I’ve found is to make this super shake in the morning before I head out and it really gets me going for the day. It also tastes good too! You could also easily drink this after your metabolic resistance training or high intensity interval training workouts. It’s necessary to replenish your body with vital nutrients to quickly begin the recovery process. I usually recommend for my clients to drink half of this shake before the workout and then finish the other half afterwards. All you have to do is blend it all together and take it with the EFA Icon along with the VGF 25+ Multivitamin. If you’re really lazy about having to wash your blender or if you travel a lot I would recommend investing in a hand blender which washes easily and is very compact. Ingredients: • 1 cup steeped Green Tea or Raw Milk or Cold Water • 1 cup Ice Cubes • 1 serving Chocolate Protein Powder • 2 tablespoons Organic Psyllium Husk • 1 tablespoon Flake Unsweetened Coconut • 1 tablespoons Almond Butter • 1 serving Athletic Greens • 1 tablespoon Raw Cacao Powder Ready To Lose The Belly Fat? Click Here To Learn More About The Flat Belly Formula ©2011 and Beyond Trainer Josh Fitness. All Rights Reserved.
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