The 3 Week Diet

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Nigel Holder has been a member since March 20th 2014, and has created 4 posts from scratch.

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Flat Stomach

Can you truly get a level belly in one month? Well, obviously this is all going to rely on how big your stomach is right now. The good news is that it is rather easy for any individual, at any level of physical fitness to achieve radical lead to as brief a time as a month. This really is possible for any individual ready to put in a little job. One crucial thing I assume I should mention though, is that there are no marvel pills and also no very supplements available that really work and also if they do have any type of favorable effects, they will certainly be short lived. The very same opts for the newest craze diet regimens which generally starve you of a particular nutrient (carbohydrate, fat or healthy protein). Once more, although you might see good lead to start with, they will certainly soon wear away when you come off the diet regimen and you are most likely to place all the weight back on.

Bellow, I have actually provided the only 3 acts you actually require, to obtain a flat belly in one month.

To start with, you are going to require a good training regular with an excellent abdominal workout, in addition to an across full body workout. Fortunately, is a little cardio will certainly suffice, you do not require to invest hrs on the treadmill, as long as the rest of your training suffices, you will certainly be burning lots of fat.

Secondly, you are going to need a good balanced eating strategy; You will certainly discover I did not state diet plan as this is not just what I believe it should be, you won’t should stop eating foods you like, you will simply be consuming the right points at the correct time, it’s almost breaking old habits and starting new ones.

Lastly, the last acts you are visiting need is positive reasoning, since if you do not think you could achieve your objectives, you probably never will. All this requires is a little bit perseverance and also in a month’s time, you will certainly be offering on your own a pat on the back.
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Flat Belly Diet!

Belly fat is a big problem for people who are overweight; it can cause heart disease, diabetes, high blood pressure and other major health problems. It seems that belly fat is the hardest to lose especially if you are really carrying a lot of extra weight. There are effective diets out there and you will lose weight, but some have a concern about not losing enough fat off their stomach. A flat stomach is just about every woman and man’s dream, you have to know how your body works, what foods to eat and which diet plan is appropriate for you. There is a weight loss plan I have read about and it is very interesting. It is called The Flat Belly Diet, while reading it, it just seemed too simple to me, but many people have gotten phenomenal results from it.


This diet will help dieters burn two times more calories and seven times more belly fat; all you have to do is spike this special oil in your meals. The oil is coconut oil, apparently the fat in this oil when used in muffin batter and salad dressing boosts your weight loss according to Marie-Pierre St. Onge, Ph.D. A group of Women’s World readers tried a two-muffin-a day plan like the one use in a Columbia study, they had reported losing most of their abdominal fat, and they lost six pounds and three inches of their waist in one week!


The dieters were put on a 1500-calorie a day diet plan that included 4 teaspoons of medium-chain triglyceride (MCT) like coconut oil or four teaspoons of olive oil. Using the MCT they had slimmed down tremendously, Olive oil is still good, but the MCT’s in coconut oil is better because Olive oil has longer chains of fatty acids that digest differently. When you use MCT’s they set off a chemical reaction that enhances your weight loss in a number of ways. You will benefit even more with ab exercises, learn the most effective workouts that will give you the body you want at


What should know?


The MCT’s are smaller than other fats and can create a shortcut to the fat processing center in your liver. Because they get to the liver more quickly, they are less likely to be stored as fat cells, “promises St. Onge. The MCT’s are broken down by the liver and that gives your metabolism a huge jumpstart, which makes you burn more fat and burn more calories, explains holistic health expert Cherie Calbom, author of The Coconut Diet.


You will target your tummy fat:


MCT-induced fat-burning heat, they have a smooth effect on belly-fattening stress hormones and blood-sugar hormones when these hormones drop it’s easier to burn belly fat says Calbom. The fat in the coconut oil also waves off hunger pangs too, it also improves the levels of anti-hunger hormones, since medium-chain fats are burned for energy so fast, they trigger the body’s satiety signals very rapidly. This diet will help you to become lean and healthy, even if you have no energy or have thyroids or diabetes you still can lose weight. You can find this oil in health stores for around $7-$14, it is solid a room temperature, so you will have to melt it before using it in salad dressing or recipes.


Here is the recipe for the muffins you will need:


1 ½ cups of all purpose flour

1-cup oatmeal

½ cup of sugar

1 Tbs. baking powder

½ cup of raisins

1-cup fat-free milk

¼ cup MCT oil or melted

1 Egg, lightly beaten

1 tsp. vanilla


Here’s how to make them, heat oven to 400F, Mist muffin tin with cooking spray. In a large bowl, mix flour, oatmeal, sugar, baking powder and raisins. In small bowl, blend milk, oil, egg and vanilla. Add to dry ingredients; stir until just moistened. Fill 12 muffin cups almost full. Bake 18 to 20 minutes. Cool on wire rack 5 minutes. Remove from pan.


Resveratrol is an ingredient that is found in red wine is another alternative to achieving successful weight loss; it is very nutritious and has anti-aging ingredients that makes you feel and look younger.

Flat Belly Diet

Getting a flat belly is not the hardest thing in the world. A lot of people make a big deal about getting a flat belly for many reasons. Some of these reasons are more justified than others. A lot of times, people who embark on a weight loss program are either mis informed  about what they are doing or they do not have a solid, scientific plan that has been proven to work over and over again. Well don’t worry, because what I am about to show you is the exact plan that I give a lot of my clients when they come to me to lose their belly. Without further ado, here is the diet plan.

First thing is you need to have protein in every meal you consume. There are many reasons for this but the main ones are because protein is very filling, it helps repair muscle damage, and increase your metabolism. By staying full, you will be less likely to binge and give into cravings. Protein is also 30% more thermogenic than carbs or fats. What this means is that when you ingest any form of protein, your body has a harder time breaking it down, especially if it’s solid food. Therefore, your body has to use energy in the form of calories to digest protein into simpler forms.

The next thing is you need to eat multiple times a day. If you don’t, you lead to an increase in fat storage. By eating small meals throughout the day, you are essentially stoking the fire, and the fire is your metabolism. Shoot for 5 to 6 meals a day. Have a breakfast, lunch, and dinner. In between breakfast and lunch have a light snack and another snack between lunch and dinner.

Consume all of your carbs in the form of fruit and veggies. This one is pretty straight forward. Unless you are an athlete, you will not need a lot of carbs especially if you have a high percentage of body fat. The higher the number, the less carbs you need because you are insulin resistant. By only getting your carbs from fruit and veggies ensures that you are getting enough nutrients from healthy sources.

Also, the last half of the day, you should only consume a mixture of protein and healthy fats with veggies, no carbs at all. As the day goes on, there is a higher chance of the carbs you ingest being stored as body fat. You are more insulin sensitive in the morning as compared to at night. A perfect dinner would be any type of lean protein with a ton of veggies doused in olive oil.

Consume healthy fats. Fat is not bad for you. The only real type of fat that you do not need in your diet is trans fat. This is really unhealthy and has been linked to cancer, heart disease and a host of other disorders. Consume omega 3 fatty acids daily. Good sources are salmon, herring, mackerel, and flax seeds. Omega 3 fatty acids have been shown to reduce inflammation, which is great for your cardiovascular health. They also have been shown to aid in weight loss.

If you just follow these tips and tricks that I have outlined above, you will lose weight. That I can guarantee you. However, this is a matter up to you if you are willing to put forth the effort.

However, this is not all I use when getting clients in the best shape of their life. A lot of what I tell them can be found on my blog.

Flat Belly

Like a lot of people, I was looking for the best way to lose belly fat. A good belly fat diet can help you speed up weight loss and achieve a flat belly faster. But a diet that focuses on deprivation will only lead to weight gain in the end.

1. To lose stomach fat, it is of utmost importance to combine a balanced diet with regular exercises. Exercises help to speed up metabolism and promotes fat burning. Regular physical activities can also help to promote your mental and physical health and wellbeing. Cardiovascular exercises, strength exercises, weight training exercises and abdominal exercises are the most important exercises to lose stomach fat fast.

2. Eating all natural foods that are high in protein and fiber is one way of losing stomach fat. Processed foods often contain high amounts of carbohydrates, saturated fat, salt and sugar. A raw food diet, sometimes called a “caveman” diet, often results in quick reduction of stomach fat. Fruits and nuts figure prominently in a natural diet because they contain some sugar, which gives one energy, and no saturated fat. Some foods, including salmon, yogurt and grapefruit, actually boost the metabolism.

3. You will want to get your protein from healthy sources, and nuts are a natural way to provide your body with the necessary protein it needs without adding the animal fats that lean cuts of meat still have. Another protein source that has proven abilities in controlling your weight is fresh fish. Please remember that canned tuna or processed fish such as breaded fish filets are not going to help you lose the weight. Fresh fish should include tilapia, salmon, or farm raised freshwater trout, if you must have tuna, then only fresh tuna filets that can be baked or broiled will do. Again, instead of adding fat to the fish, try the lemon and cracked peppercorn for added flavor.

4. Stay away from sugar drinks. Your body has no other choice but to store these calories as fat. Replace them with good old fashion fresh water. Not only will you have more energy but you’ll also have more room in your jeans.

5. Alcohol and soft drinks have no nutritional value and are high in calories. The carbohydrates and calories in alcoholic drinks, and the sugar in soft drinks, add up quickly in the body and result in stomach fat. One or two drinks on the weekend may not lead to dramatic weight gain, but excessive drinking will certainly make weight loss more difficult.

6. Eat fiber. Not only does it help promote good digestion it will help you feel fuller longer. Helping you to reduce the cravings between meals. It also helps regulate your blood sugar giving you extra energy.