Posts tagged with "Fat Los’s"

Four Ways to Lose Belly Fat

Although it can be hard to target fat in order to burn it off your body, it is essential to your health to get rid of belly fat. This fat, also known as visceral fat, accumulates inside the body around vital organs. Fortunately, several ways to reduce belly fat exist, including those below.

Learn to De-Stress

One of the main causes of weight gain is stress. Many people eat when they are under stress, and their choice of snacks is usually salty, sugary, or processed foods. When people are under great amounts of stress, their body’s release cortisol, which in turn triggers insulin.

The insulin acts to lower your blood sugar, which can make you feel ravenously hungry, so you reach for anything that’s close at hand. It’s seldom healthy food that people binge on, so they end up gaining fat.

By learning to de-stress with yoga or meditation, you can stop the triggers that get you to eat unhealthy foods and gain fat around your middle.

Skip Sugary Drinks

Research has found that sugary drinks, like sodas, sweet tea or added sugar to coffee, can lead to having more visceral fat on your body. Visceral fat accumulates in the organs like the liver or heart, which can block it and result in heart attacks or strokes.

Instead of drinking sugary drinks, try replacing sodas with water and drink tea and coffee without sugar. Another cause of hunger can be dehydration, so if you’re craving food, drink a glass of water to hydrate your body to keep it healthy.

Add Supplements to Your Diet

Fat burning supplements and protein powders with fat burning ingredients like collagen can help reduce the fat gathering around your middle. Also, doing exercises targeting visceral fat will also reduce the fat in your abdominal area.

Losing this fat can prevent several serious diseases and help you live longer. Studies show that people with normal weight but with fat around their middles have shorter life spans than some people who are overweight. It’s not a bad idea to get more information about fat burning supplements.

Get a Good Night’s Rest

Studies show that younger people who sleep less than five hours a night can have much higher levels of cortisol and ghrelin. Ghrelin is a hormone that can make you feel hungry, which along with cortisol, makes it easier to gain weight, especially around the middle.

Getting more good quality sleep, about eight hours or more, can stop triggering these two hormones. It can also keep your metabolism running at a good pace. Poor sleep habits can lead to the body slowing the metabolism to conserve energy, which also causes weight gains.

Visceral or belly fat is bad for your health because it can lead to heart disease, diabetes, and fatty liver disease. Even if you are young and in good shape, having just a small amount of visceral fat around your abdomen can shorten your life.

However, if you follow these four tips and eat a healthy diet and exercise, then you can lose the fat around your middle and live longer.

LIIFT4 Effective Strength Training Routine

Top 5 reasons why you need to strength train 2-4 times per week. By Beachbody Super Trainer and Creator of LIIFT4, Joel Freeman.

1. Effective Fat Loss: Weight training increases your body’s caloric burn during and after every session due to increased post exercise oxygen consumption. A cardio workout alone does not have this same effect. Strength training will also offset the negative outcomes that caloric restriction induces by telling your body to preserve and build muscle, preventing or reducing metabolic decline.

2. Muscle mass IS your metabolism—the more muscle mass you have, the more calories you burn at rest. After the age of 30, physically inactive people can lose 3-8% of their muscle mass each decade and can even increase after the age of 60! This results in a reduced metabolism, which makes it much easier to gain weight and result in limited physical ability to participate in daily activities like carrying grocery bags, cleaning the house, climbing a stair case, etc. Lifting weights is the most effective way to help our bodies preserve and build muscle as we age.

3. Carves Sexy Curves: Lifting maintains and builds new muscle that will help create an aesthetically pleasing hourglass shape: round shoulders, tight waist, and defined legs, perky rear, etc. While most men understand these benefits, women tend to fear becoming “bulky” if they lift weights. Women simply do not have enough natural testosterone to accomplish this. With proper diet, the result will always be sexy, tight curves.

4. Stress Relief & Improved Sleep:  Just 5 minutes of exercise can trigger anti-anxiety responses in the body. Those who regularly strength train tend to manage stress better and experience fewer adverse reactions to stressful situations as those who do not. Since stress is a common cause of sleep issues, reducing stress can also improve your ability to fall asleep faster, sleep deeper and wake less often.

5. Boosts Confidence: If you’re not happy with yourself first, how can you be happy for anyone else? Self-confidence can lead to an overall healthier lifestyle and looking and feeling better is a great start to improve upon yourself, your relationships and work performance.

How to maximize your results in your sessions when you are strength training 2-4 times per week.

1. Weight training with enough intensity and selecting the right weights are essential to maximize the results. Lift 5 more pounds if your last set wasn’t challenging enough. It should be challenging! Progressive overload will keep your muscles engaged and advancing past plateaus. You are challenging your muscles, so they can grow and get stronger all while burning the maximum number of calories every workout.

2. Eat enough protein. Protein is the building block of muscle, and if you’re not getting enough your body can’t repair and build the muscle you’re asking it to after a strength training session. Try eating 0.8-1 gram of protein per pound you weigh every day.  Select high quality proteins like lean meats, fish, eggs, dairy, beans, nuts & seeds, and even tofu. If you have a difficult time consuming enough protein from foods, add a protein shake as a snack or right after your weight training session.

3. Try to get 8 hours of sleep.  Sleep is one of the times your body produces the most growth hormone, therefore the more sleep you get the faster your muscles will recover and build from weight training exercises.

4. Be consistent! Building muscle takes time. Keep lifting and challenging your muscles and your results will show.