I posted a butthurt little piece a couple months ago about how I pigged out over the Holidays and gained some weight which undid many of my gains the last 2 years. I basically wanted permission from you guys to get a tummy tuck and, thankfully y'all put me in my place.

The problem was I have always had a huge barrel chest but my beer belly was always bigger. This has been an irritant for many, many years.

I lifted for years. I did cardio. I got a black belt in karate. I played football I did the Atkins diet. I tried Paleo. I skipped entire days eating. I could never get my belly smaller than my chest. It is all baby fat and the damn beer belly has been there since I was a young lad.

So...I have found the answer for some, probably most of you guys who are in my situation. Follow this 4 step plan and you too will lose that gut and have coworkers and women checking you out and doing double takes while they flush red. Yes, /r/thathappened

1. Lose the Cardio and switch to Lifting Circuits: Cardio is supposed to help you lose weight but "cutting" fat is best done by increasing your muscle mass. Muscle burns fat. Since cardio doesn't create a lot of muscle, it is far inferior to plain lifting if the goal is to be a Red Pill guy with lots of T or just a lean, muscular guy with lots of women hanging off him. In order to get BOTH the benefits of strength training and cardio do your lifting in circuits. Simple! Just don't rest between sets and switch to another exercise. Hit the reps boom...boom...boom and it drives up your metabolism AND increases muscle mass.

2. Do Compound Lifts: This is self explanatory if you know compound lifts engage multiple muscles. I was already doing mostly compounds (military, bench, squat (leg press) etc) so all I did was lose the curls and triceps isolation and add supported dips and supported chin ups to my circuit rotation. Even that small change has yielded huge benefits. My entire body is firm now rather than just the chest and arms. Who knew there are muscles on the back and stomach that you hardly ever use directly but which are just waiting for you to build into ripcords.

3: Check to see if you have lordosis.This post a little over a week ago has made a huge difference for me!. If you have a lordotic curve in your spine, that protruding belly may not be all fat! If you do office work sitting down your low back is usually bent and tight along with the front of your hips. At the same time, your hamstrings and stomach muscles, especially the lower stomach, are weak and flabby. This causes a lordotic tilt in the pelvis extending your stomach out.

The solution? An anterior pelvic tilt. Check out the dudes video in the link. Good stuff that I will quickly summarize.

There are 2 areas that are tight and 2 that are loose.

Tight: Lower Back, Hip Flexors (top of the legs in the front)

--Stretch these areas doing toe touches and cradle rolls (low back) and lunge stretches (top of leg/hip flexors).

Weak: Lower abs, Hamstrings

--Exercise these areas- hamstrings are easy but there is the trick to the lower abs. Usually you do crunches EXCEPT this doesn't work because it also exercises the hip flexors. So instead of crunches, do planks and roller planks which isolates the lower stomach from the hip flexors.

4. Colon Cleanse: The Blue Pill will have a field day with this because they always say I am full of shit. Guess what? It is true! The average American has SEVERAL POUNDS of fecal matter backed up in their colon. I am on day 10 of a 2 week "Acai Berry Cleanse" and let me tell you a couple of things. First, my belly is flatter than it has ever been in my entire life. You can even see the 6 pack! Second, if you are going to do this keep some candles in the bathroom. Third, this is the easiest way ever discovered to drop a couple of pant sizes so long as you keep your kindle or a good book in the bathroom. I will leave the rest to your imagination.

If anybody has other tips for losing that gut please chime in.