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3 Workout Hacks to Boost Your Results

Tired of killing it in the gym for little to no payoff? Ready to recharge your workouts and recalibrate your training so you can start experiencing some real Results?

Often the difference between average and amazing is a minor adjustment here and there. Here are three things that you can do today to overhaul your workouts, boost their training effect  and allowing you to finally start packing on some solid mass.*

Hack No. 1: Get in the Zone

Get-in-the-ZoneBelieve it or not, working out is more a mental than it is a physical game. Learn how to dial it in order to bring it home.

Before the Workout

(1) Mentally rehearse the workout in the hour before you hit the gym. See yourself grabbing the weights and powering through those last 3 difficult reps. Focus on your immediate goal, which is to do more than you did in your last workout – an extra rep, another 2 pounds of weight or a reduced rest between sets. Do this for every exercise to good results.

(2) Discuss your specific workout plans for that day with your buddies. Tell them you are absolutely focused on getting 8 reps with 30 pound dumbbells on the bench press. Put it out there.

(3) Surround yourself with positive people. Remember . . .

If you lay with dogs, you’ll get up with fleas.

Actively seek out people who will support you. They will pull you up when you need it and reinforce your daily goals.

(4) Be distracted early. When you first walk into the gym, pause to take in the surroundings. Check out who’s there and what’s different. Doing this early allows you not to be distracted when you flick the switch and your workout begins.

(5) Build up your inner drive. An hour before your workout, your engine should be idling at a 4. By the time you walk into the gym it should be up to a 7. During your warm-up, it’s reached 8.5. And by the time you pile the weight on for your first set, you’re hitting 10.

During the Workout

During-the-Workout(1) Focus directly on the working muscle group. Get connected. If you are doing barbell curls, put your mind into your biceps. Let nothing else matter. That way you’ll be able to fully engage a muscle and recruit as many muscle fibers as possible.

(2) Switch off your brain. At least the part of it that is bent on sabotaging your workout. You know the part. It’s constantly trying to rationalize with you to get you to do less. So you don’t injure yourself. So you don’t run out of time. So you don’t over-train. Don’t negotiate with this side of your brain. Instead, tell your brain that what you’re doing is easy. Don’t focus on the weight that you’re lifting. Visualize your body as a machine, your arms, and legs as pistons, mechanically driving the weight up and down.

(3) Play mind games on yourself. This is a technique that professional athletes have been using for decades to produce almost superhuman results from their workouts. Tom Platz is a legend among bodybuilders for his amazing leg development. His workouts were the epitome of intensity. Here’s how he’d achieve it:

Platz would constantly play mental tricks on himself during a set. While doing a set of squats, for instance, he would convince himself that his wife had been kidnaped and that someone was holding a gun to her head. Unless he completed the prescribed number of reps, she would be dead.

Can you imagine the intensity that you could generate if that was your reality? Well, it can be. Here are some other mental tricks that you can play on yourself in order to demand more from yourself during those final difficult reps:

(1) Tell yourself that a millionaire has just offered you $1 million to get that next rep.

(2) Picture an imaginary spotter who is standing over you, helping you to eke out that last rep.

(3) Imagine that an explosion has just occurred in the part of your body that you’re working. Let the power of the blast explode you through that final rep (just don’t sacrifice form on this one).

(4) Insult yourself. Sometimes a little bit of strategic negative self-talk can work wonders. There’s a classic scene in Pumping Iron where Arnold Schwarzenegger is spotting Franco Columbu on a set of bench presses. Franco gets the weight stuck on his chest and, rather than helping him, Arnold calls him a ‘lazy bastard.’ Franco then grits his teeth and powers the weight back up. You don’t need Arnold around. Call yourself a lazy bastard (or the female version thereof).

(5) Make it a life or death experience. Picture yourself hanging off a cliff by your fingertips. If you can’t get that weight up, then your grip is going to fail and it will all be over.

(6) Get angry with the weights. Consider that they are challenging you, mocking you. They are calling you a loser. Don’t let them win. Be better than them. Call on your self-pride and defeat those nasty pieces of iron.

(7) View yourself as the hardest worker in the gym (keep it to yourself, you might appear cocky). Imagine that everyone knows that you are the hardest trainer there. You have a reputation to live up to. Don’t let them down.

Hack No. 2:  Hack No. 2: Skip Between Sets

Making-Healthy-Choices You need your rest between sets. If you’re training for muscular gain and strength, you should be resting between 90 and 120 seconds. But while your anaerobic system is resting, it’s a great time to work your cardiovascular system. Not only will this make your workout far more time efficient, it will also dramatically ramp up the calorie burn. So, what’s the most effective thing you can do? That’s a no-brainer . . .

It’s skipping.

Skipping involves almost every muscle in your body. At a quick pace, a 90 kg man can burn more than 1000 calories in an hour of skipping. That’s about 33 calories in a couple of minutes between your set. Skipping between sets will get you that leaned out, super defined look quicker than almost anything else you can do in the gym.

Hack No. 3: Focus on Compound Movements

 Unless you get your choice of exercise right, you’re going to be wasting a lot of time in the gym for very little reward with any results. Heavy compound movements are the key to building muscle mass. These are the multi-joint movements that work a variety of muscle groups simultaneously. They also simulate real life movements, like squatting down or lifting something off the floor. Prime examples of compound movements are chin ups, squats, and the bench press. These exercises are not only the best way to build bulk and they will get you stronger quicker than anything else. And, because they work muscle groups simultaneously, they are far more time efficient than isolation movements.
The following exercises will form the basis of your training results:Focus-on-Compound-Movements

 

  • Squats
  • Dead-lifts
  • Pull Ups
  • Bench Press
  • Military Press

 Summary

Working out is not just about the act of moving. It’s about training smart and getting your mind in the game. The three hacks outlined above will allow you be maximally engaged and in tune with your workout, while maximizing every second that you’re in the gym and ensuring that every movement that you’re performing is giving you maximum bang for your buck.

 * Fitness Disclaimer

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional.

We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

4 Awesome Reasons Why You Should Eat More Avocados! (#4 is my favorite!)

If you believe abs are made in the kitchen, then the Avocado is one of the fruits you should definitely include in your awesome diet. When you think about fruits you often think they consist primarily of carbs and water but avocados are different because, unlike most fruits, avocados are mostly fat. No, not the bad fats you’re familiar with. The fat in avocados is healthy and that fat is where most of the benefits stem from.

This article will highlight the four most awesome reasons why you should get out and buy yourself an avocado right now!*

Benefits of AvocadosBenefits-of-Avocados

 

1. Extremely Nutrient Dense

Fruits are naturally nutritious and avocados are no exception. In fact they contain 20 different vitamins and minerals. Here are some of its most abundant nutrients:

  • Vitamin K

A fat-soluble vitamin that is most well known for the important role it plays in blood clotting as well as building strong bones, and heart disease prevention.

  • Folate

It’s known to play a vital role in DNA synthesis and repair, essential for those who are pregnant.

  • Vitamin C

Protection against immune system deficiencies, cardiovascular diseases, and prenatal health problems.

  • Potassium

Reduces risk of stroke, lowers blood pressure, reduction of the formation of kidney stones, and preservation of bone mineral density.

  • Vitamin E

A fat-soluble vitamin commonly used as an antioxidant. Its most widely known health benefit is protection against toxins, eye disorders, diabetes, and even Alzheimer’s disease.

2. High in Heart-healthy Fat

High-in-Heart-healthy-Fat-avocadoAvocados are high in fat but this fat is the kind you want to get more of. Its fat is mostly made of oleic acid, a monounsaturated fat found in olive oil which, as we all know by now, is one of nature’s healthiest oils. Oleic acid has been linked to the following benefits:

  • Prevents heart disease

Oleic acid has been found to prevent oxidative modification of lipoproteins, a major contributor to incurring cardiovascular diseases.

  • Anti-inflammatory properties

Diets rich in oleic acid have beneficial effects in inflammatory-related diseases. Oleic acid could be reported as an anti-inflammatory fatty acid playing a role in the activation of different pathways of immune competent cells.

  • Anti-cancer properties

Oleic acid plays a role in the activation of different intracellular pathways involved in carcinoma cell development. Such a role could be the root of its anti-tumoral effects reported in clinical studies.

3. Lowers Cholesterol and Triglyceride Levels

The fat found in avocados is responsible for lowering LDL (bad cholesterol) and triglycerides, important blood markers linked to an increased risk of heart disease.

Eating avocados have been shown to lead to the following benefits:

4. Weight Loss

Weight-Loss-and-AvocadoEveryone seems to be constantly looking for that one food to make them lose weight. Avocados might just be what they’re looking for. The high-fat content in avocados helps with satiation which prevents consumers from eating calories in excess, helping them lose weight without feeling hungry. A study even suggests people who incorporated avocados in their diet can lose weight on top of the other benefits of avocados they’ll get.

Summary

Avocados are the little green fruit that delivers powerful body shaping effects. Now that you know just what avos can do for you, put them at the top of your shopping list. After all, an avo a day keeps the body fat away. 

* Fitness Disclaimer

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. 

This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

Sources

https://www.ncbi.nlm.nih.gov/pubmed/24381967

https://www.ncbi.nlm.nih.gov/pubmed/9034243

http://www.ncbi.nlm.nih.gov/pubmed/23165533

https://www.ncbi.nlm.nih.gov/pubmed/23588432

https://www.ncbi.nlm.nih.gov/pubmed/8561655

https://www.ncbi.nlm.nih.gov/pubmed/8987188

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/

 

Are There Any Miracle Fat Loss Herbs?

Do herbs and supplements have any effect on fat loss or are they just another hyped up, high-priced way to get you to part with your money?  Here again, most people just don’t know how the body works. To say that some special berry has almost magical properties to burn your fat while you sit on your couch eating pizza and sodas is obviously incorrect and they are not Miracle Fat Loss Herbs.

But are there any Miracle Fat Loss Herbs that can aid you in fat loss and help you lose weight?  Yes – and we’ll touch on some here, beginning with the popular Hoodia products on the market.*

Hoodia 

Hoodia gordonii is a succulent plant that’s indigenous to a certain region in Africa.

Hoodia-gordoniiAfrican tribesmen could eat a small amount of the plant and it would give them energy and staying power all day long, so they didn’t have to eat as often.  You can see the correlation here: if we don’t have to eat as often, then we’ll lose weight, right?  It very quickly became exploited by the diet and fitness industry and morphed into exaggerated claims and broken “quick fix” promises.

Hoodia products are available in your local drugstore and blasted all over the ‘net.  But as with any natural resource, its sources have been made nearly extinct through over-harvesting.  Hoodia is now grown on farms, but it may not be the same as the native variety.

Most Hoodia products have only a tiny amount of true Hoodia plant.  The fact of the matter is that many products can get away with saying they contain Hoodia, but they only have the inactive “sawdust” part of the plant.  To get true Hoodia, you’ll pay big bucks and you have to do your homework finding the best and purest forms.

Acai Berry

Acai-BerryAnother popular Miracle Fat Loss Herbs is the açai berry. Açai berry is a tiny, berry shaped fruit of the Açai palm that grows in jungles of Brazil along the Amazon River. The Açai doesn’t suppress the appetite like Hoodia, but rather aids the body in cleansing, which is really more important to fat loss than most people would first believe.

Much of our body fat is comprised of stored toxins.  To lose fat, we have to simultaneously cleanse toxins and support our bodies as they burn the fat. The açai berry has high levels of antioxidants that support this as well as fiber and other vitamins and minerals that aid in fat loss.

There are other products out there purporting amazing results for fat loss.  But then again, common everyday foods like broccoli and cabbage are excellent for support fat loss, too.  Sometimes we think it’s just easier to take a pill.

Summary

Don’t believe everything you read.  Use common sense.  Do your research.  There isn’t a perfect one stop solution to fat loss and weight reduction.  As irritating as it may seem, the old adage eat less, exercise more is the key for any sound weight loss plan – and supplements can help when combined with your overall plan.

Fitness Disclaimer

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional. 

We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

The REAL Way to Train for Fat Loss

Getting those six pack abs is as elusive as the perfect body. It takes hard work to Train for Fat Loss to look like one of those fitness models. And those same fitness models will tell you that they have to adhere to a strict diet and almost religious exercise plans to stay ripped.*

Balance & Regularity

Balance-and-Regularity-is-the-key-to-lose-weightEven most bodybuilders don’t maintain a competition type body 12 months out of the year.  You shouldn’t try to have a “model” body.  But you can have a healthy, toned, tight physique with regular and varied exercise.

Muscle is very pliable in that it can lose or gain tone relatively easily.  It doesn’t take long to build strength and tone in your muscle – and conversely, you can fairly quickly lose tone and strength.  Regular overall body strengthening and toning is essential to getting and staying fit.

Mix it Up

This Train for Fat Loss needs to be comprised of several types of workouts: strength training, cardio training, and flexibility or stretching. Focusing on just one leaves the other two hanging and sooner or later you feel it if you don’t manage to keep up a balance of all three aspects of your routine.

Strength or resistance training should involve all major muscle groups: legs (quads), back and chest (pecs).  The lesser muscles will gain strength while these groups get targeted, but the point is to build these main groups so that you gain lean body mass (another name for muscle).  The more lean body mass you have, the more Fat Loss potential your body has.

A balanced exercise plan involves cardio or aerobic training, too.  Building a strong heart muscle and large lungs is essential to overall circulation.  Your body depends on the heart to pump nutrients and oxygen-filled blood to the uttermost parts of your body.  Cardio training alone doesn’t burn fat and must be part of a total body workout.

Stretch

Stretch-to-lose-belly-fatFinally, you need to implement some form of stretching.  Muscles are rather elastic and need to be stretched regularly to maintain their full range.  Maybe you’ve seen bodybuilders that sort of have a stiff, ape-like appearance.  It’s probably due to the fact that they worked out without stretching before and after.

 

Another explanation for the stiffness is that they may be only build part of the muscle groups.  While this might look nice in competition, it isn’t practical for everyday living. Before exercise (and even after a workout) stretching can make the difference between a successful routine and one that leaves you stiff, sore and hating to exercise.

Summary

Build a strong body and you will burn overall body fat – and yes, that stubborn belly fat will eventually go with it, too.

Disclaimer* 

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional.

We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

Belly Fat and Stress

This may be the toughest lifestyle change of all – to reduce stress.  Little did we know that just having too many bad days, weeks and years takes its toll on our bodies. Strangely enough, your body will “protect” itself by storing fat on your waistline.*

As a form of protecting you from dangerous animals and surviving long periods of hard times with little food, your body will automatically pack it on – right around your gut.  Even now, while you aren’t afraid of animals jumping out at us or dealing with periodic famine, the hormones cortisol and adrenaline surge into your bloodstream each time you experience any amount of stress; even if it’s just you swerving to miss a cat or getting the news that your dad died or that you’re being laid off.

reduce-Stress-to-reduce-Belly-FatIt’s these two main hormones that serve to prepare you to run from danger and at the same time tell your body to preserve energy (in the form of stored fat) in the event of long-term famine.  This is all well and good if you were really in a survival mode with little access to food.  But that’s not the case in modern society.

While our bodies continue to be under stressful conditions, it still stores fat even though we have regular access to food. You will have stress in your life, much of which you can do nothing about.

You may have the tendency to pack fat on around the waistline.  So while you may be a good person and you don’t eat lots of junk calories, you can still have a pad of fat covering your belly.

Stress Reduction Strategies

How do you combat the stress?  This is the subject of many books.  But let’s touch on several ways to reduce stress or at least reduce its effects on you. The first thing you can do is take a good look at your life and decide which things you can pare down on.

This is a toughie because we think we’re the main mover in so many things.  But in reality, we have too many irons in the fire.  Learn to cut out what you can and delegate what you can to lighten your load.

Stress-Reduction-StrategiesNext, learn to let go.  Find a hobby or form of relaxation that allows you to forget the troubles for just a time.  Take up yoga or try a new dance class where you get really stomping and twirling.

Adrenaline must be “burned up” through some means of moderate exercise.  So the next time you get a surge of adrenaline due to some stress, make it a point to take a walk up several flights of stairs or do 10 minutes of jumping jacks.  This will go a long way to ridding the body of the hormone that tells your body to store fat.

Summary

Learning to let go of the stress in your life is one of the most important things you can do to lose weight. Take life one day at a time, without being anxious about what the next day will bring, and you will avoid the cortisol/adrenaline attack that packs on belly fat. So, sit back, learn to breathe and don’t sweat the small stuff. . . you’ll find the big stuff, like your belly’s dimensions, will take care of itself. 

* Fitness Disclaimer

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

Nutrition and Belly Fat

Whatever you may think about food and calories has to be changed if you hope to lose stubborn belly fat.  How and what we eat is really the main factor in fat loss.  It’s not the only factor – you do need to get up off your couch and move your body, but that’s the subject of another lesson about Nutrition and Belly Fat.

For now, let’s get some basic nutrition facts straight – the “eat less” part of the equation.  In order to burn fat, you need to decrease your daily caloric intake.  You need to eat fewer calories overall.  Essentially for the balance between Nutrition and Belly Fat, you need to move from a diet based on sugars and starches to a diet based on good, balanced nutrition.*

Sugar and Your Belly

Sugar-and-Your-BellyIt’s a fact that when we take in an excess of simple sugars in the form of white sugar, white flour, pasta, potatoes, and more, we set ourselves up to become pre-diabetic.  One of the first places fat is stored due to overeating sugars and starches is the belly.  We’ve all heard that insulin is a major factor in how our bodies deal with sugar.  It will direct the body to store the sugar as fat on your belly.

The direct opposite will happen if you stop eating excessive amounts of refined starches and high sugar content foods. Belly fat will begin to decrease over time with consistent diet changes and regular exercise.

Calorie Quality Counts

Calorie-Quality-CountsIt’s important to make sure that the kind of calories you’re eating is nutrient packed.  While it’s true that a calorie is a calorie, energy-wise, it is packed with other nutrients when it’s consumed as a large green salad as opposed the “empty” or junk calories of a large strawberry milkshake.

Food-wise, an 850-calorie salad is going to feed your body what it needs to repair and maintain health whereas an 800-calorie milkshake has almost no nutrients – and to top it off, the high amounts of sugar are counterproductive to building health.

This explains why we’re hungry after eating an 800-calorie milkshake – your body still needs the nutrients and so sends out hunger signals.  If you eat a candy bar, it will satisfy the hunger pangs for a time, but then it will signal hunger again very soon.

But if you eat a large salad with chicken, for example, you won’t feel hungry so soon.  Yes, you may still desire a slice of “death by chocolate” cake, but that’s more of emotional hunger.

Summary

better-food-choices-to-reduce-belly-fat

You need to learn to make better food choices if you ever hope to reduce Nutrition and Belly Fat to get six pack abs.  It comes down to what you want more: the cake or the ripped abs?  There really is no in between, although once you’ve attained your maintenance level, you can indulge in occasional desserts and pasta dishes.

* Fitness Disclaimer 

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

 

 

 

 

 

 

 

The Truth About Spot Reducing Equipment

You see Spot Reducing Equipment every day . . .

Infomercials and full-page ads in your favorite magazines that boast how the latest amazing thigh machine for (which is modeled by some slick muscular power couple) Spot Reducing your body fat.

Only it never will.*

The Myth of Spot Reduction and Spot Reducing Equipment

The-Myth-of-Spot-ReductionAs much as you may wish to carve off that extra slab of fat on your belly and as tempting as it may seem to spend 10 minutes a day melting off your thighs or spare tire, it just can’t happen that way.

Yes, you can tighten and tone your muscles, which is good in and of itself – but the fat in that spot will not directly be affected.  Don’t, however, let that stop you from exercising.  The real secret to burning more body fat is not to spot reduce – it is to build your large muscle groups: legs, chest, and back.

The Smarter Way

Muscles require a lot of energy to maintain.  The more muscle you have to maintain, the more energy that’s required.  Where does it get that energy? From your bloodstream.  Where does your bloodstream get the energy? From several different places . . .

First of all, it gets its instant energy from the sugar already in the blood.  But that’s used up very quickly during heavy use.  Then the liver releases its supply of sugar into the bloodstream – but that’s also quickly used within 10 minutes or so of heavy work or exercise.

The-Smarter-Way-to-lose-body-fatThe next place the body takes sugar is the easiest place to make and convert to energy (sugar). That is your fat. But, it’s not necessarily the fat right where the muscle is being worked on.  It takes the fat from all over your body.

While doing 30 minutes on a gut buster machine will build and strengthen your ab muscles, it won’t burn the adjacent fat.  You’ll lose inches, but that’s your muscle toning up – not just fat burning off.

You can lose inches and strengthen your body with this kind of Spot Reducing Equipment, but to expect to spot burn the fat isn’t reasonable.  You can also add strength training with these pieces of equipment. But expect to do overall strength training to reshape your body.

Building your back and chest muscles will help burn the belly fat by virtue of the fact that a good hard workout for more than 20 minutes begins to burn fat from all over your body.  So, while we all might wish for a quick fix, the facts prove that the only way to burn belly fat or any other trouble spot is to do regular, moderate to heavy resistance training for your large muscle groups.

Summary

combine-strict-nutrition-with-hard,-total-body-training-to-lose-body-fatDon’t let the flashy late night infomercials suck you in.  You simply cannot spot reduce body fat. The best way to lose body fat to combine strict nutrition with hard, total body training. Stay focused, be in it for the long haul – and keep your credit card in your wallet. 

* Fitness Disclaimer

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training.The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

Myths and Facts About Body Fat

Whether it’s just stripping off belly fat or overall body fat, you want to look and feel great.  Aside from the fact that fat looks bad, your long-term health is directly related to how much excess fat you carry.*

Necessary Fat

Body fat in and of itself isn’t bad.  Let’s get this part straight right from the beginning.  You need fat on your body for several reasons:

  • Necessary-FatFat is the secondary source of energy for your body (dietary sugars and starches being the first).  You need blood sugar to keep all body processes going.  Dietary energy sources give out after 10 minutes or so of heavy work or exercise, and then it switches to taking energy from the tissues around them, usually the fat stored in the tissues.  It takes this stored fat and converts it into sugar, which is then used for energy.
  • Fat is what makes a woman curvier. Despite what cultural and societal “norms” have forced on us through Hollywood and commercials, a woman’s body comes hardwired to have fat stores in certain places. This is particularly so because of her childbearing capabilities.  A woman will store fat around her belly and thighs especially during her childbearing years as a built-in safety precaution during pregnancy.
  • Another purpose for body fat is that it insulates you from adverse temperatures – both heat and cold.  Like a layer of blankets, fat acts to protect your internal organs from temperature extremes.
  • Fat is also the main pad on the bottom of your feet as well as the palms of your hands.  Imagine walking on your bones for just a minute and then be thankful for fat.  It’s also important to note that fat is used to pad organs throughout your body, too, sort of like how we stuff paper into a box before sealing it up to keep the contents from shifting around.

Excess Fat

Excess-FatSo now we know we do need somebody fat – the problem is obviously that the majority of us carry too much overall body fat, which shows up as a spare tire around our waistline or as embarrassing saddle bags.

Not only that, but your doctor advises that if you don’t lose the excess fat, you’ll suffer all kinds of other problems – like high blood pressure, increased chances of heart disease, adult-onset diabetes, and increased joint disease (arthritis) to name a few.

So, how can you reduce overall body fat and belly fat in particular?  This series is going to look at the subject in more detail.  In the next article, we’ll investigate whether you can really spot reduce fat with those flashy infomercial gadgets.

* Fitness Disclaimer

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional. 

We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

Belly Fat Free Lesson 10 – Staying Healthy While Losing Belly Fat

Belly Fat Danger

In the last lesson, we talked about some hard and fast rules for losing belly fat and keeping it off. In this lesson, we are going to talk more about the healthy approach to losing belly fat.*

A firm, flat stomach is the ultimate symbol of sex appeal.  Nevertheless, researchers have also found that losing belly fat is one of the most important things you can take to stay healthy for life.

While you probably realize that excess fat is unhealthy, you should also know that where the fat is distributed is key to health. People who are fattest in the abdomen (the so-called “apple shaped body”) have a greater risk of heart disease and diabetes than those with pear shapes (fattest in the hips, buttocks, and thighs).

You won’t be surprised to learn that the best way to lose abdominal fat is to eat right and exercise regularly. There is a growing body of evidence showing that the quickest way to burn off the fat from your belly is with a mix of weight-training and aerobic exercise.

Looking at a Case Study

Looking-at-a-Case-Study-of-loosing-belly-fatOne study, published in the November 2013 Journal of American Physiology, tracked 30 obese women for six months. The women were assigned to either a control group, an aerobic exercise group, or a combined exercise group. The aerobic exercise group did a full hour of cardio exercise for six days a week. The combined exercise group did weight training on Mondays, Wednesdays, and Fridays, and aerobic exercise on Tuesdays, Thursdays, and Saturdays.

At the end of the six-month period, the women in the aerobic group had lost 23.1 cm of abdominal subcutaneous fat while the combined group lost 61.8 cm, nearly three times as much.  The combined group also did better on the abdominal visceral fat measure with 93 cm lost compared to 82 for the aerobic only group.  There was no change in the control group.

Lowering Body Fat = Lowering Belly Fat

Lowering-Body-Fat-equals-Lowering-Belly-FatLosing belly fat starts with developing a combined exercise plan that is strenuous enough to burn calories. 30 minutes a few times a week won’t cut it. You need a full body training program combining cardiovascular and resistance exercises. You don’t need to do hundreds of crunches, sit-ups or any of the complicated routines being touted by the “six-pack abs” hype machine. The key to losing belly fat is to burn more calories than you eat. Those fancy exercises don’t burn the kind of calories you need in order to be really successful.

Getting killer abs has a lot less to do with training and everything to do with lowering your total body fat. The next step is to eat the right foods. There is a lot of conflicting information on nutrition. From the Atkins “eat no carbs” people to those who avoid all fats, there are radicals on every side.

Protein and Muscle Mass

Protein-and-Muscle-MassIt’s also important to take in enough protein to maintain muscle mass. At least 20 to 30 percent of your diet should come from fats. Then, you balance your carbs around the other two factors depending on whether you want to lose weight or not. Bottom line; if you are trying to lose belly fat, you do want to lose weight. You must take in fewer calories than you burn.

This is the end of the Belly Fat-Free Training Course, BUT your journey to getting those sexy 6 pack abs has just begun! Be sure to keep checking your email as I’ll have a ton of good stuff for you in the future to make losing weight faster, easier, and sustainable. I want you to be able to look and feel your best for years and decades to come!

* Fitness Disclaimer 

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment.

This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

Sources

http://www.health.harvard.edu/staying-healthy/taking-aim-at-belly-fat

http://ajprenal.physiology.org/

Get Your FREE Gift Now

And as I promised, I have a very special gift for you for making it through the entire course. By clicking the link below you can get a PDF version of this training course which you can use as a convenient reference when you’re working to lose weight.

I call it Belly Fat-Free: Ultimate Edition

Also contained in the guide are 2 new chapters featuring all new content not found in this training course! This is just my way of saying “thanks” for being such a great subscriber.

Click the Link Below to get your copy of Belly Fat-Free: Ultimate Edition now.

Yes, give me my FREE guide now!

Belly Fat Free Lesson 9 – 3 Unbreakable Rules for Losing Belly Fat Fast

In the last lesson, we talked about some simple yet effective ways to burn belly fat.  In this lesson, we are going to go over some hard and fast rules for Losing Belly Fat and keeping it off.

There are many reasons why you have accumulated fat in your belly. The trick to losing your belly fat for good lies in controlling the intake of foods that add to your belly fat while taking the precautionary measures that allow you to lose it.*

Do Your Sit-ups

Sit-ups and crunches are the easiest and probably the most effective way to Losing Belly Fat fast. You will achieve the desired results in no time. All fat is just stored energy.  Therefore, in order to lose belly fat, you need to burn more calories than you consume. In order to get the best results, you need to do sit-ups, which are the single most effective exercise. They work on almost all body types.

Cut Out the Fried Stuff

Cut-Out-the-Fried-StuffIn order to get a flat belly, you need to cut out some kinds of foods. Fried foods will put on belly fat faster than any other kind of caloric intake. Fried foods mostly contain empty calories, which are poor in nutrient value.  They only provide you with calories, which add to your belly fat.

Don’t Snack Between Meals

Snacking is one of the best (or worst) ways to stack up that belly fat. And, late night eating is the worst kind of snacking.  When you consume your calories during the day, you have a chance to burn them off.  When you eat at night, you go to sleep and that food just sits in your stomach.

Additionally, when you eat at night, you tend to engage in mindless snacking. You’ll start out with a whole bag of chips and after an hour of television, half is gone. When you snack, you are not being mindful of your food, which leads you to have to say “I want to lose my belly fat.”

Burn it Off

Burn-it-Off-with-running-and-loose-your-belly-fatAs I mentioned earlier, belly fat is unused energy.  It accumulates in the form of fat in the stomach area. If you want to get rid of belly fat, you have to burn off more calories than you take in.  All kinds of aerobic exercise are good for Losing Belly Fat. This can include walking, running, cycling, or working out on a cardio machine at the gym. Even basic activities like taking the stairs instead of the elevator at work or parking in the furthest lot when going to the mall can help.

I hope you enjoyed today’s lesson. In your next lesson, we will be talking about the healthy approach to losing belly fat, and I’ll give you the results of an amazing study done on aerobic and cardiovascular exercise. See you then!

Fitness Disclaimer

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment.

This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

Where Should We Send You 150 Low Carb Recipes?