Wassup Man! You've finally found it...
I’m so excited I’m having this opportunity to share practical and valuable information with you.
Let me share with you how this guide came about…
After getting countless messages from guys in the form of emails, and other inquiries about what to eat and when to eat it...
...in order to get rid of belly fat for men – I decided to put this comprehensive guide together to help with those questions.
...and give YOU an opportunity to benefit from the same valuable information that has helped many many other men and women achieve amazing results.
I put my heart and soul into this ultimate guide and I can say with certainty it’s bullet proof and very easy to understand.
Grab some lemon water and get comfortable... you're about to learn everything you need to know the healthy way.
I'm going to be totally honest with you...
Getting rid of stubborn fat is hard work. (But, it can be done!)
The toughest part of the battle starts with the mind.
I’ve seen firsthand how men and women get defeated mentally before they are able to reach their full potential of having the body they desire.
Before starting any program – first program your mind for success and expectations.
Throw out any self-limiting beliefs and press the delete button on whatever past failures you’ve had with achieving your ideal body.
"I've found that most men are not stuggling emotionally because their overweight... they are overweight because they are struggling emotionally."
Reprogram your mind about food, exercise, and ultimately about YOU.
This is a new start and with this guide you have the ability to succeed.
So, let’s get rolling…
Here's How To Set Goals To Lose The Midsection
Let me ask you a quick question...
You would never jump in your vehicle and drive across the country without first determining your destination, right?
Well, maybe you would if you’re the adventurous type.
But for the most part, you would enter your destination into some sort of navigation system and set out on your journey.
And because you identified your destination before your journey started – you’re more likely to get there without getting lost.
Setting goals for achieving your ideal body is the same concept. Determine what the final destination is (your ideal body) and then you’ll have a clear understanding of where you’re headed.
But before you verbalize some sort of vague goal.
Let me share with you on how to word it…
Don’t just say, “I want to lose belly fat” or “I want to feel better in my clothes”.
Dig a little deeper than that.
WHY do you want to lose belly fat?
WHY do you want to feel better in your clothes?
Determining your WHY will create an emotional connection to your goal. When you’re emotionally invested in your goal, guess what…
You WILL succeed in your efforts.
Let me show you how all of this is put together.
Here are common goals that I hear from working with men and women after they understand how to set goals…
- “In Three Months, I will be 20lbs lighter, Down 2 sizes, and have more energy so I can keep up with my children.”
- “On my wedding anniversary I will weigh 130lbs., feel better in my clothes, and feel more confident on my special day”.
I could keep going on and on but hopefully you get the idea. If you look closely at the goals the men and women set, the goals have a date (destination), tangible milestones (20lbs. lighter, 130lbs.), and WHY they want to achieve those goals.
You be the judge…
Who’s going to be more successful at achieving their goals?
A: “I want to lose weight.”
B: “In three months, I will be 20lbs. lighter, Down 2 sizes, and have more energy so I can keep up with my children.”
Obviously “B”, right?
Also, one last secret about setting goals…
If you take a closer look at the goals that were set by these two women, you will notice that both women stated, “I will” rather than “I want”.
“I will” is saying you’ve made up your mind and you’re determined to reach your goal.
“I want” is saying that if it happens – cool, but I don’t know if I’m going to achieve it.
Hope that makes sense?
Read it again, because if you get this down… you’ll always be successful in anything you do.
Goals are often talked about and goals are also proven to work. But only if you set goals the RIGHT way.
Now, you know how to set goals.
Let’s discuss how long it’s going to take you.
How Long Will It Take To Get Rid Of My Stomach?
I get it…
You want your gut – like yesterday.
I’m sorry to rain on your parade but it’s going to take some time. Let’s go over some realistic expectations.
Yes, you can lose 30 pounds in 30 days, and reduce your midsection but your metabolism will be shot!
No one will want to hang around you because you will be “Hangry” (Hungry & Angry).
You’ll become skinny fat because your body will breakdown your muscle tissue and use it as fuel because you’re starving yourself...
If you even look at a chip, you will gain 10lbs...
I could go on and on but I think you get the picture.
Run as far away as you can when you hear outrageous claims like 30 pounds in 30 days nonsense.
So, here’s what you should expect…
It depends on where you are right now.
Here are some rough estimates...
If you’re 190-200lbs., with 30+% body fat, you can expect to lose 1.5-3lbs/week.
If you’re 140-150 at 20% body fat you can lose 1-2lbs/week.
One of the most common tools to measure your progress is a scale.
Well, I’m here to tell you…
The scale can only reveal a piece of the entire puzzle. That’s why it’s a good idea to keep track of your body fat percentage as well.
Let me explain…
Using a scale: Let’s say someone jumps on the scale and see a weight loss of 20 pounds.
Before that person starts jumping for joy – let’s take a closer look.
The scale isn’t telling you the WHOLE truth. They lost 10 pounds of fat and 10 pounds of muscle.
That’s not good.
All weight loss isn’t good weight loss. The less muscle you have, the slower your metabolism becomes.
Using a scale with body fat testing (Recommended Method): Now, another person loses 20 pounds.
Their training and nutrition was on point. They lost 25 pounds of fat but ended up gaining 5 pounds of muscle – Awesome!
More muscle = Faster Metabolism.
"Use your scale but don't let it be the only measuring tool that dictates if you're succeeding or not."
Without knowing the type of progress you’re making, you’ll never know if your program is working or not.
Faithful Over Few
Adopting a healthy lifestyle can be very overwhelming.
Especially, if you’ve been set in your old habits for years.
I always recommend creating new habits in the background of what you’re already doing.
Start with just one habit a week. Don’t try to change everything at once.
Example, if you’re struggling to drink water. Then, let that be the one habit you master before moving on to another habit.
When you master a habit, it gives you confidence and fuel to tackle the next habit.
I call these “Mini-Wins”...
Continue to stack your “Mini-Wins” and you’ll all of sudden look up and realize you’ve created an entirely healthy lifestyle and lost weight.
How To Eat Without Starving Yourself
Ok, you made it!
Time for the good stuff.
On the priority list… Nutrition is a very close second to mindset. Nutrition can be very complicated…
Allow me to break it down for you in an easily digestible way (pun intended).
Please remember, “You can’t out-train a bad diet”
This nutritional information is essential if you want to reach your health and fitness goals.
KEY NUTRITION TIPS
Just so we are on the same page here, let’s just go over which foods are considered fats, which are carbs, which are proteins and which are veggies so we can breeze through this and change your life permanently.
I am certainly leaving some foods out here but this is a very good list for you to start with.
LIST OF HEALTHY FATS
LIST OF LEAN PROTEINS
LIST OF VEGGIES
Ok, now that you understand which foods are considered proteins, fats, and carbs.
Let’s just go over quickly what a “proper portion” of some foods are so you can fall within your daily caloric limits without having to weigh, measure, or count anything.
I said this plan was going to be SIMPLE right?
Well, this is as SIMPLE as it gets.
The Handy Method: Visualizing Food Without Calorie Counting
So far so good, right?
Let’s move on to creating a sample day of eating.
Meal and Snack Creation Rules
Eat breakfast within 60 minutes of waking or EARLIER.
You have to break-the-fast and speed up your metabolism by eating soon after waking. You want to burn fat and burn calories all day long, not store them.
The heaviest people I know are the ones who skip breakfast and the opposite is true.
By the way…
If you weight train in the morning, I feel it’s a big mistake to skip breakfast.
If you were just doing cardio, an empty stomach would be fine.
I actually would recommend doing cardio on an empty stomach but NOT if you’re lifting weights.
You can just keep it simple if you don't have time — grab a protein bar and a bottle of water!
Sample Day Of Eating
Ok, I made this so that every meal can easily be prepared or ordered at any diner or restaurant and all of the snacks are super easy and transportable so there is NO EXCUSE to not follow these examples — failure is NOT an option for you!
We live in a fast-paced world where we are always on the go and since I don’t have much time (if any) to be a chef, I assume you don’t either.
This is REAL advice for the “busy” man or woman who lives in the real world of increasing demands.
Eating Schedule For A Day
Breakfast: 3 scrambled egg whites, two slices of Ezekiel toast with a tablespoon of almond butter. If time doesn't permit, make a protein smoothie and take it To-Go.
Mid-morning snack: Greek yogurt such as Chobani or Oikos. Dairy-free option: Grab a high quality protein bar with a medium size piece of fruit.
Lunch: Skinless grilled chicken breast, a cup of veggies, & serving of brown rice
Mid-afternoon snack: Apple + almonds (even though almonds are in the “fats” section, they contain a good dose of protein so this would be ok provided you follow portion control)
Dinner: Fish, Turkey, Chicken, or lean beef with broccoli [protein (lean) + veggies (green) in the evening].
When coaching clients on how to eat, I have them limit the starchy carbs in the evening. Replace the starchy carbs with fibruous carbs.
Fibrous carbs help with regularity and good digestive health. Like momma always say, "Eat your broccoli".
What To Eat Before A Workout
Whether you workout in the morning or evening, I am still a HUGE fan of having a snack pre-workout especially for fat loss?
Well, you are about to perform and you need energy to lift, to squat, to lunge, to jump and to GET A BETTER, STRONGER AND LEANER BODY.
No food = No focus = No energy = Bad workout and weak muscles = A waste of time and ZERO results.
Find YOUR happy medium... Don't be hungry but don't be full either. Half a serving size of a protein drink will do fine!
You MUST eat something within 20-60 minutes after training (even if you initially don’t feel hungry.)
This is known as the “window of opportunity” — the chance where you can give your body and muscles the nutrients it needs to start the recovery process and to skyrocket your metabolism.
Having a protein shake is ideal after your workout. It’s easy, quick, and full of nutrients that your body needs.
The absolute WORST THING you can do is to NOT EAT after you workout. You are breaking down muscle tissue DURING training.
Not eating AFTER training can cause your body to become in WORSE shape.
It’s true! You get leaner and tighter only if you give the body the proper nutrients to change.
As they say in life, “timing is everything”…well it’s not EVERYTHING but it’s sure important when it comes to a better body.
TOP SUPPLEMENTS FOR MEN (not mandatory, but recommended)
Supplements are exactly that…
To SUPPLEMENT a good nutrition and training program; not take the place of.
Sometimes we just can’t get what we need from the food we purchase anymore so supplements ensure that we do.
While no supplement is a magic bullet, when used along-side healthy dietary strategies and smart consistent training — you will be AMAZED at the results you can achieve.
I am going to give you the “basics” ONLY — nothing crazy — just the 3 supplements that help men to lose weight, tighten up, look younger, feel more energetic and stay injury-free.
Men’s Multivitamin — A major study shows that less than 1% of people get the right amount of essential vitamins from their diets. Many men are defecient in key vitamins and minerals that are essential to health but also assist with losing weight.
Look for 100% of the daily value of the vitamins and minerals. More is NOT better.
Having a good multivitamin will help fill in the gap so you provide your body with the essential vitamins that it needs.
Whole food vitamins are much more absorbent in the body than synthetic vitamins.
If you’re going to be taking a vitamin, you want to make sure your body is absorbing as much of it as possible, right?
Here's a great whole food vitamin that my men clients rave about.
EPA/DHA Omega 3 Fish Oil — Contrary to what you’ve read, you should not cut all fat out from your diet.
This supplement keeps your brain, heart, and eyes healthy.
Omega 3’s lubricate the joints, increases exercise performance and it’s a dietary fat that helps the body burn BODYFAT!
It enhances the efficiency of leptin, a hormone that tells your body when you’re full. You can grab fish oil here. Just follow what the label recommends.
PRO TIP: Some people experience fish burps. I know, it sounds pretty gross but it’s true.
Here’s how you fix that… Take your fish oil before bed and hopefully you won’t burp too much in your sleep.
Trust me, I’ve shared this tip with many clients and they can’t thank me enough for it.
A lot people have no problem but there are some people who have burps. If that’s you, now you know what to do.
Protein powder – Protein is the building block of all cells in your body. Your hair, skin, and nails survive because of protein.
Sadly, men don’t get enough to sustain their bodies and promote optimal health.
All protein isn’t created equal.
There are many forms of protein powders. You have some powders that men buy to gain weight. Then, there are certain types of protein powders that people take at night.
I’ll help you sort through the noise and let you know which protein my men and women clients love and see great results with. This is a high-grade protein without all the added junk.
How To Exercise
Ok, now that you have an understanding of nutrition – it’s time to GET MOVING!
Exercise is the tool that’s going to help you lose fat; not just lose weight.
Not all exercises are created equal.
Don’t worry, I'm not going to leave you hanging - I got ya back… you’ll have some examples below.
There are two popular methods of performing cardio. The most popular is steady-state cardio.
That’s when you perform a particular activity for an extended period of time while maintaining a steady heart rate.
That might mean – running, getting on an elliptical, or taking a stroll on a bike for 30-45 minutes.
My favorite and what has helped many of my clients get amazing results is HIIT (High Intensity Interval Training).
It’s using short bursts of intense effort followed by short or moderate rest periods – depending on the individual and goal.
Cardio is not the king of burning fat; the king is resistance training. Yes, you can lose weight with cardio - if you’re going for the “skinny fat” look. But my guess is… you’re not interesting in that look.
So, if you’re looking to truly transform your body, you need to incorporate resistance training.
Resistance training lets your body know it should hold on to muscle. Muscle is what keeps your metabolism revved up even during a rested state.
Below, are some great HIIT workouts that will help you burn fat.
These 6 sizzling exercises that targets your stomach and help melt off fat around your mid-section.
As you already know, stomach fat can be stubborn. Well, you're going to perform exercises from different angles to ensure an effective workout.
Each exercise is to be completed for 10 reps. This may not sound like much but you'll see. Complete six rounds for a great fat burning workout.
You'll start with the mountain climbers to warm up the abs and elevate your heart rate to burn calories. The other exercises are going to target your upper abs, lower abs, obliques, and overall stomach area.
No need to worry about equipment. Just grab an exercise mat.
LIST OF EXERCISES
Got 15 Minutes? Sure you do! Give these exercises a try! You'll be glad you did! Grab a pair of dumbbells so you can increase the calorie burn.
In the video, I explain modifications to help you get a great workout no matter what your fitness level is.
You'll be performing an AMRAP for this workout. That simply means As Many Rounds As Possible for 15 minutes. Sounds fun, right?
After performing all 5 exercises for one round, take a 30 second break before going to next round.
This workout is designed with one thing in mind... BURN FAT!! Ok, let's go!!
LIST OF EXERCISES
Hope you enjoyed this ultimate guide for men. Remember, in order to flatten your stomach, it all starts in the kitchen.
Combine healthy eating along with high intensity interval training to lose your stomach.
If you found this information helpful, please share with a friend. Also, if you have any questions or need any help... feel free to drop me a message.
Transformation Coach/ Pizza Lover