How To Lose Lower Belly Fat - How to ACTUALLY Transform Your Physique and Take Back Control of Your Health While Seeing Great Results in The Next 12 Weeks.
az
So, if your goal is to understand how to lose lower belly fat while also putting on muscle at the same time (yes, although a bit more work it CAN be done at the same time) and increase your energy, this may be a long post but I promise you it will be worth it.
By the end of the post, you will have the answers you want to get you out of the feeling of being plateaued and to drop the extra 15 lbs or more and lean out.
And NO at the end of this post, there will not be a link asking you to opt into your email for some weekend warrior course to follow or a link sending you to download a crappy lead magnet that gives you really low-quality information and then tries to get you to sign on to a program.
No this is just going to be put out there for you to gain value from so you can start getting some wins!
But you have to remember one thing.
You NEED to apply it and keep applying it consistently every week.
Where there is no consistent action there are no results.
But if you just keep working with it, I promise you the results will come through.
If you’re juggling the demands of a busy professional life, you’ve probably thought about getting back into shape but feel stuck.
Maybe you’ve tried before but didn’t get the results you wanted.
Maybe life got in the way, and you’ve struggled to find the time to focus on your health.
Whatever your reasons, I want you to know it’s not too late to reclaim your health and build a body you’re proud of.
It is never too late. NEVER. The oldest client I had helped was 65 years of age and he improved in all areas of fitness, built muscle, and increased his energy.
So, there is no excuse at all.
This post will outline everything you need to know to start transforming your physique and take back control of your health in just 12 weeks.
You’ll drop those pounds, build some muscle, increase your energy become de-stressed and finally feel as though you can make some real progress.
So, let’s get this going!
I’m gonna start off the bat by saying I have been a fitness/health coach for the past 18 years and I service men online and in person.
But I don’t care about that nor am I writing this for that. It’s just to show that I have some credibility.
I’m here because I just want to provide value.
I generally cater to business owners/corporate ladder-working males who have a hectic lifestyle however anyone can apply these methods.
Why Most Fitness Programs Fail
The truth is, that the fitness industry often overlooks the unique challenges faced by men in their 30s, 40s, and 50s.
Generic plans might work for you but it may not always be the case.
Actually, more often than not you may get some results but you could be stopping yourself from possibly processing further.
Here’s why:
One-Size-Fits-All Solutions:
Most programs don’t consider YOUR specific needs. What you can handle, what your power output for exercises are.
It really does matter that you put some effort into designing a plan that is going to help shape not just your physique, but your life.
Just taking any plan off the internet can possibly get you by but you want a plan that’s going to be more specific towards your needs.
You are not the same as everyone else and wouldn’t want to have a program suited for you.
Sure, some things might come to be the same. All guys are going to want to do bicep exercises.
But how big do you want your arms to be?
What parts of your body do you want to develop more?
What exercises do you want to put time towards?
How will you develop the exercise part of the program to maximize time if you can only give so much time a day if you’re a busy person?
What foam rolling and stretching techniques will you use to combat inflation? (I see you rolling your eyes, yes this is important especially the more you age).
What are your calories?
What are your macro settings within your calorie intake?
How much cardio are you applying every week (yes that’s right I said cardio the bad C word that you tend to shudder and stay away from, I’ll explain why you should be adding it in and how to do it where it doesn’t feel so dreadful and the importance of it).
And blah blah blah etc.
I could go on; there's quite a bit to go cover.
But this is important to know.
You don’t want cookie-cutter stuff; you want a specific program that can work.
But again, don’t worry down below I will have some answers for you as I want to provide solutions.
And NO, I know you’re thinking of skipping, don’t. Spend the time to read through this so you get ALL the context and not just some of it.
When you have to fix something in your house needs more than just the usual hammer and nail to fix it, you don’t just bring a few tools you THINK you need, you bring the whole toolbox.
Well, this whole read is your toolbox.
Lack of Accountability:
Without someone to guide you and keep you on track, it’s easy to lose motivation and especially direction.
This falls on you to stay consistent and be ready. A lot of programs, like ALL of them really, don’t help you to deal with this. This completely falls up to you.
You need to surround yourself with the right information to help you stay focused and succeed.
Getting into groups (like the one you joined here, a slight pat on the back for you my friend) helps to keep you focused.
Getting away from people or certain events that could steer you off track could benefit you.
If you are the type to be easily persuaded and have weak resistance then sit out for a while since this is very important to you.
Accountability and having no structural habits kill people's momentum and ultimately their results.
Always stay engaged in your quest towards your fitness goals, always stay focused, and keep your goals in the forefront of your mind.
Unrealistic Expectations:
This is a big one that you keep digging yourself a grave into.
You have set these expectations for yourself based on someone else’s before and after pictures when you know NOTHING about what they had to go through to get there.
How long it took, what their experience in working out is, what struggles they went through, etc.
But you also can’t be too hard on yourself as truth be told, you probably didn’t know better as you have been sold something different on the internet.
But I am going to tell you it’s not always that simple.
As a matter of fact, more often than not it isn’t and then you have to take into consideration that as you start to see results you may hit roadblocks along the way.
People go through different circumstances and health scares in life that could derail them or slow them down.
I’ve spent years working with men like you who’ve faced these same challenges.
The key to success isn’t necessarily about doing more; it’s about doing what works for your life.
It’s about incorporating how it can fit your schedule and then challenging yourself enough to keep progressing but not destroying yourself.
I have found some guys can go balls to the wall even if they are just starting and succeed and get results over time.
But more often than not people can’t do that.
You have to be willing; you have to be dedicated; you have to be determined and you have to take action and stay consistent.
But that is a different level for everyone.
You MUST ALWAYS be moving forward with no excuses but it should be at a pace you can handle while you don’t bullshit yourself AND while holding yourself accountable.
Knowing your Nutrition
Calories:
The first thing you need to do is learn to measure your calories. Out of anything else, this is the most important thing.
What you are going to do is calculate 7 days in a row of EVERYTHING you eat. Doesn’t matter if you eat one meal or 5 meals in a day.
If you undereat or overeat, if it’s junk food or healthy, don’t change anything now because you're conscious of it.
Write everything down and how many calories are in each food you eat.
Write down how many calories you are taking from your beverages as well. Mark everything down.
When you do this, you will be surprised at how much you are actually eating. A lot of people undercalculate what they intake, it’s been shown in numerous studies so don’t be so sure that you don’t do it either.
After you have calculated one week's worth and have your rough caloric intake for every day for seven days, you then will add up all seven days and divide it by seven because, well you guessed it, there are seven days in a week!
Now once you have this number, you’re going to drop 300 to 500 calories from that number to be in a deficit.
Because even though your calories may not be consistent every day, we are trying to get you structured and situated where your metabolism gets regulated with the same flow of food intake daily while consistently staying in a deficit.
This also builds a great habit for you to become structured in your approach to your nutrition.
Being in a calorie deficit you will possibly see some energy loss. This can be migrated through some of the foods you intake and also maintaining fiber to around 30g but you will have to play with this a bit, everyone is different.
I can’t tell you how many times different clients have reacted to this when in a weight loss phase. But this is why you have to also give it some time, generally 2 weeks to adapt.
Remember you are taking less food which means less energy. Do your best to eat nutritiously dense foods to stay full when you can but even if it bothers you, you will adapt.
There are people online now, some with a lot of followers, and think they seem to be in a place or position to say that counting calories doesn’t work.
And I’m going to tell you that is a load of bullshit. Yes, it is possible that you don’t have to count calories to have weight loss or even just make healthier choices to get results.
But this is a form of measurement, and what gets measured gets accomplished. It’s another way big way to enable your success.
I can already hear some people complaining now. “Uh but do I really have to? No, you don’t but if you are serious about weight loss or your health in general then why wouldn’t you want to learn something that could help?
If you're already complaining now and don’t want to put in any effort then you don’t care.
And why leave a form of measurement unchecked when it can help get you to the results you want, especially when it’s the most effective method, proven to work, backed by science and biology, and has loads of studies that show its effectiveness?
It’s not even up for argument as it’s just a fact that it works.
Macros:
Now that you have the foundation on how many calories you are taking, you need to see how many macros you will be having within that calorie limit.
Higher protein is a must as it aids the most in weight loss and helps with sustaining muscle as much as possible when you are in a weight loss phase.
Just note, that if you don’t completely hit these numbers all the time it’s fine. Not every food or meal is going to have exactly the macros you need and your body still utilizes fats and carbs for muscle building as well so don’t sweat it.
Just do your best.
So, you’re going to take your total calorie intake, let’s say it’s 2000 calories for the example and you will divide it by the percentages you give each macro.
2000 calories total
50% protein - 2000 x .50 = 1000
30% carbs - 2000 x .30 = 600
20% fats - 2000 x .20 = 400
Based on the calculations you would be dedicating 1000 calories to protein, 600 calories to carbs, and 400 to fats.
What kind of carbs and fats and protein you need or should be using doesn’t matter as much now.
You just need to focus on bringing down the weight and building some muscle.
Follow the basics first and then you can get into the more in-depth things later on.
But make sure to go based on what you calculated your calories to. And stick to it day after day with CONSISTENT effort and putting in the best effort you can.
There will be distractions, and you will have people who try to derail you but if you stay consistent you will see success.
Cheat Meals:
I already know what you’re thinking. “But what about cheat meals??” or “There's no way I can give up coffee with cream”.
You don’t have to. No one is saying you need to give it up.
If you CHOOSE to go down a route to eliminate certain foods because you believe it will help you better sustain your ability to stay consistent then do so.
This is fine; however, you still need to be in a deficit.
Where you have gone wrong before is when you were told you could have a cheat meal right away on the weekend.
You see when you did that you ended up eating the calories you had lost during the week from being in a deficit, or worse, you ended up eating a little more.
People do not understand how having that one meal with several drinks can place you right back into the same position you were just starting a week ago.
So, can you have cheat meals? Of course! But you need to do it strategically.
First off, you can’t eat great and be in a deficit for five days and then overload on the weekend. You always, ALWAYS need to be in the form of a deficit to lose the weight and continue to do so.
So, you can either do two things here.
You can have the food you want as long as you're in a deficit and you always stay in a deficit.
Or
You eat straight into a deficit for 13 days and then on the 14th day or the next weekend, whatever your schedule permits, you have the meal you have been wanting to have.
This way, even if you go overboard a bit, you have been in a deficit for 2 straight weeks which will still keep you in a deficit even if you happen to have a meal with higher calories.
I mean as long as you're not vacuuming food like you’re at a hot dog-eating competition you’ll be fine.
This is great because it gives you options on what route you want to take, be able to enjoy certain foods you like, and still be in a deficit.
Or if you prefer to just stay in a continued deficit for longer you can do that too.
I have clients now and have had clients in the past who just enjoy a continued deficit. They prefer the idea of knowing they won’t taste certain foods that will trigger them to want to go and binge eat certain foods.
It really depends on the person but the options are there for you to take.
Designing Your Weight Lifting Program
Be honest. How many times have you walked into the gym, looked around, scratched your head, and just decided to try anything that was in front of you?
Or how many basic exercise routines have you used on the internet in the gym and applied haphazardly with no real results?
Probably several times.
You left feeling the gym knowing it was an underwhelming workout and you know it yourself.
You don’t want to be feeling as though you left the gym knowing it was just a blah workout.
You want to be challenged.
Not killed or destroyed.
But challenged.
Never be scared of that word when it comes to lifting weights and fitness as it will be your best friend in terms of allowing you to grow, gain results, and become stronger over time.
Weightlifting:
For now, you will dedicate a total of five days to exercise.
Five days?!
Yes, five days.
If you want to start seeing great results and put yourself in a position to keep maintaining them you are going to have to challenge yourself.
Remember I said to challenge not destroy. And down below I’ll show you how this can be applied for a total of five days of a program without you killing yourself but challenging you enough to keep getting results.
One thing I highly suggest you do is to write everything out.
The program you end up putting together from the information below should be written out so you know EXACTLY what you will be doing for the next 3 months.
There is no guessing, no thinking, just action, consistency, and results. That’s it
So make sure to either write it down, put it on your phone or computer, or whatever, just make sure to know exactly what you are going to be doing.
What Exercise to Do:
For three days out of the week, you will be doing weight lifting. You can pair any muscle groups together but it must be two of them.
I generally like to do
Chest/back
Legs/Biceps
Triceps/Shoulders
But you can do any combo you want. It’s really up to you.
Spread these out during the week. Something like Monday, Tuesday, and Wednesday can work. If your schedule doesn’t allow it because you’re a very busy person then spread them out as best as possible.
Don’t stack them three days in a row, spread them out.
Sets and Reps:
This is where the intensity and building of muscle and aid with weight loss comes in.
You want to stay consistent with your repetitions and sets.
Now there are MANY techniques and ways you could go about doing this but again I’m going to simplify it for you to be able to get challenged and then increase with progressive overload and keep getting challenged.
For the first month:
For the first 4 weeks, you are going to aim for 3 sets of 12 to 15 reps.
You are going to do 3 different combinations of exercises by pairing a group together and super-setting them.
As an example, if you were doing chest and back then you can do a barbell chest press and then right after doing a bent-over dumbbell back row. This would count for one set. And aim for twelve to fifteen reps.
For the second month:
For the next 4 weeks, you are going to do three sets of fifteen reps.
You are going to do three different combinations of exercises by again pairing two groups of muscles.
You can keep the combinations the same, or you can change them it’s really up to you.
For the first two weeks, after every three sets, you are going to do one set of a conditioning exercise.
It could be various things such as but not limited to.
Running on the spot, feet switch, various methods of using battle ropes, ball slams, getting on the recumbent bike, going for a jog on the treadmill, etc.
You want to keep a medium intensity when doing these exercises for 45 seconds.
Don’t do this nonchalantly, put a bit of effort into it to get your heart moving a bit.
Be the best judge for yourself on what you can do but challenge yourself.
For the last two weeks of the second month, you are going to add this in two times. So, you will do three sets of a combination of exercises.
Then do your one 45-second conditioning exercise.
Then, move on to do another three sets of another combination of exercises.
And now complete another 45-second conditioning exercise. It could be the same one or another, that is completely up to you.
For the third month:
For the next 4 weeks, you are going to do three sets of fifteen reps and more. The aim is to try and do more than fifteen repetitions.
If you have noticed for the past two months, we have been building muscle conditioning and also continually challenging your muscles for growth.
For the first two weeks of the second month, you are going to add conditioning exercises two times.
For the final two weeks, you will add in a conditioning exercise of your choice after every three sets for the entire session.
Cardio:
Now I know you hate cardio. It’s become the bad word to use within the firstness world especially if you are someone who prefers lifting completely.
You may have even been told some garbage like it completely breaks down muscle tissue, which is widely exaggerated as nutrition has a bigger part to play than most people think.
But for you, I want to highly encourage you to add in cardio. If you want to get the full benefits from this and give yourself the best chance of success then add it in.
It’s not just for weight loss purposes, although it will greatly help with this as well.
It’s also beneficial to strengthen your heart which obviously allows you to live longer.
And because you strengthen your lungs further and increase heart strength, you will also notice you can breathe easier and longer.
To me it’s a no-brainer and a win/win for you and the benefits you gain out of it are way worth it.
So, along with everything you are doing listed within the months up above, on two other days, you want to add in cardio.
Now let me be clear here. EVERYONE is on a different level on what they can handle with cardio.
You need to listen to your body and do what you can handle.
Start off with 10 to 15 minutes of walking on two other days of the week. For the first month.
Speed walking is great, usually a 3.0 to 4.0 speed on a treadmill generally is great to start off at.
Then up that in the second month, add in a light jog every 5 minutes. So, you will walk for five minutes and when you hit that five-minute mark you are going to jog for 20 to 30 seconds.
Repeat this process for 15 minutes.
In the third month, you just want to increase the allotted time from 15 minutes to 20 minutes.
Remember, we are creating progressive overload and continually wanting to challenge ourselves with smaller incremental increases for growth.
But listen to your body on what you can do and handle.
The Results of Continued Action
So now you have your method to start making progress and getting the success you want when it comes to dropping body fat and leaning out with adding muscle in 12 weeks' time.
I want you to imagine you walking home after working out at the gym.
You get inside and go upstairs to change and shower after a good and fulfilling gym session.
As you get into your room, you stop to realize the noticeable change you see in certain areas of your body, such as the weight loss within your face and neck area and the muscle you have developed in your arms and chest.
You then happen to look over to a picture you have above your bedside with you and some friends. You can see the expression on your face in that picture and remember even though you were smiling you weren’t exactly happy.
You remember the stress you were enduring, the lack of confidence you emanated, and the exhaustion you would feel even from walking up a smaller flight of stairs.
You were never even that big of a guy but you wanted to lose weight, you hated not having definition in your physique and didn’t like not feeling as though you didn’t feel your age.
But now, when you look in the mirror, that was something of the past as you have primed yourself into the new version of yourself.
One that’s less in weight, increased energy, increased strength, more vibrant, and confidant too.
Just then your girlfriend opens the door and comes in. You greet her and tell her to come on upstairs into your room.
As she comes into the room to say hi, she notices the results and smiles and compliments you on your success so far.
And you realize this is just the start. You are going to blow past this get even more results and continue to grow yourself into a better version of yourself every month.
You see this isn’t that far off from you to enjoy. It’s in the near future.
If you stay focused and move towards it.
You now know what you were doing wrong.
You have the methods on what to do for the next three months.
Now you just need to implement them.
You got this. This isn’t something complicated. It just requires consistent effort and discipline to achieve.
And all you literally need to do in order to achieve these results,
Is start.
And you can start by taking action today.
My program has a 100% chance success rate if you listen to what I tell you to do.
There is a reason why I have been coaching for 18 years. And it's because I know how to get men results and then show you how to maintain them after we have stopped training together.
So you need to understand if you don't take action now, you are just going to be repeating the same behaviour and results.
And nothing will change.
If you are seriously ready to make the change then click on the link here to book a call with me so we can see if we are a great fit together and start putting together a specific plan for you to start getting results in 12 weeks time.
Don't sit back and wait for 3 months to pass and regret for not making the decicion to move foreward.
Click the link below and let's Get you started now
Ready?
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