Lose Your Belly Fat Overnight

Excess adipose tissue around a male's mid-section.

Image via Wikipedia

Everybody is trying to get rid of that tricky belly fat that just won’t seem to go away. We were told to do sit ups. We were told to buy electrodes to put on our skin that will miraculously shape and tone your six pack.  We were told to wear crazy outfits that would sweat off the fat while all we had to do was lay there and do nothing. Can someone please come forward and show me when any of those things has worked and who they’ve worked for.

The truth about your belly fat is that it’s not going away without a fight. It wants to be there and it’s in love with your mid-section. Some think that it’s a ancestral genetic trait to store body fat at the mid-section as this makes it easier for the body to carry. The close the weight is to your center the easier to move it. I mean you don’t really see people with enormous ankles or fat wrists. No one has extremely fat forearms or very fat calves. Well they do , but not without the rest of their body being just as fat. The bottom line is your body likes to keep storage in the tummy, hips and butt.

So how do we get rid of it? Well, here are a few things you should consider if you are to lose your belly fat overnight.

  1. Get a good night sleep. All those late nights out clubbing or late nights in front of the Television are killing your goals. Sleep is essential for your body’s repair process, which if you exercise needs to happen regularly. Sleep loss also limits fat loss by decreasing leptin which is a natural appetite suppresent. Have a look at these articles.
    1. http://ezinearticles.com/?Effects-of-Sleep-on-Fat-Loss&id=135138
    2. http://www.sciencedaily.com/releases/2010/10/101004211637.htm
    3. Drop the late night alcohol consumption. Well I prefer to drop alcohol in general if your goal is to lose body fat. It does nothing positive for you in any way. Not only does it destroy your ability to uptake nutrients because the alcohol takes precedence over all other substances as your body looks to remove this poison as quickly as possible. Also the excess calories intake doesn’t bode well if you’re trying not to store calories.
    4. Cut out the late night snacks…at least the junk food snacks. If you’re going to have a late snack, try low glycemic foods like cottage cheese, milk and some fruits like berries. Those are good low calorie snacks that will keep you full and help you avoid sending your body into starvation mode, slowing your metabolism.

 

 

“Can I lose weight and still go out drinking?” (via BodyByH’)

Alcoholic beverages

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If your goal is to lose weight then alcohol must be the first thing to go. I’ve written about lowering stress and lowering body fat, lowering stress and increasing body fat. Alcohol puts a stress on the body and it is a toxin. This is one case where you can’t have your cake and eat it too. Heavy drinking, binge drinking or regular consumption of alcohol is destroying your strength gains and your fitness goals and it doesn’t only have an impact directly after consumption, but the recovery could take a couple of days. In my list of 101 ways to lose weight, body fat is right up there at the top. Check out how alcohol impacts your body, metabolism and fat loss.

“Can I lose weight and still go out drinking?” Q:  ”Can I lose weight and still go out drinking?” A:  Your body absorbs ‘ethyl alcohol’ (the kind of alcohol in alcoholic beverages) extremely quickly and classifies it as a toxin.  So your body doesn’t like toxins because your body was built to live…and survive…and do great things. Therefore, it metabolizes alcohol before the essential macronutrients (carbs, fat, PROTEIN) in order to get rid of the toxin as soon as possible. This means that you … Read More

via BodyByH’

Healthy Body Fat for Active Women

 

Jadever Body Fat Scale. Old version of model J...

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We must face reality sometimes ladies. Women naturally carry more body fat than men. Maybe it had something to do with the Apple…I don’t know. No really, it comes down to genetics. Women carry the extra body fat for health reasons. Did you know that a body fat percentage below 15%  puts you ladies at risk for losing your period? Did you also know that it also increases risk for osteoporosis and fatigue.

It is estrogen in the teen years that begins to distinguish women from men. Women begin to put on more body fat through the hips and breasts.  With the naturally higher amounts of body fat, young girls must pay closer attention to their eating habits, especially if they aren’t active because the addition of natural body fat with excess calories carries the potential to drive body weight up rapidly.

So nutrition and activity are key to maintaining a healthy level of body fat for women, but what are the ranges? According to the March 2010 issue of Oxygen magazine:

  • Top Athletes 15-20%
  • Fit Women 21-24%
  • Healthy/Acceptable 25-32%
  • Over the limit 33% plus

Of course these are just general guidelines as there are plenty of unfit people with low body fat percentages, but you can roughly use these to determine your overall fitness. If you’re not active, maybe it’s time to get active!

By Rich Thurman, B.Sc., MA, CSCS, CPT

Health & Performance Coach

Active Lifestyle Co. Ltd

With a degree in Physiology from UCLA and a Masters Degree in Sports & Fitness Management, Rich combines his knowledge of rehabilitation and sports performance as well as nutritional studies to provide a complete and holistic approach to training clients. The focus is on lifestyle change which creates long term health.

 

Burn More Calories, Lose More Fat

Fitness Model 1

Image by ★ spunkinator via Flickr

So you’re interested in burning losing more body fat? Well we can all agree that your nutritional intake is going to play a major role in your fat loss, but in order to sustain long term fat loss you’ve got to burn the calories and build muscle. The problem is that most people spend very little time being active enough to burn some extra calories during the day. Just 30 minutes a few times a week has been shown to have significant impact, but what you do during that 30 minutes matters big time!

Here’s a few calorie burning stats from Men’s Health with my personal spin. These activities have been assigned a calorie count per hour based on a 180lb male. Here we go…

Of course you could sit at your desk for an hour and burn 147 calories. Now that’s low. Get out of that chair and move around a bit during that hour and increase your calorie expenditure at work.

You could Golf and burn 368 Calories per hour. I’m sure this includes walking from hole to hole. Come on guys, it’s a sport so use those legs.

You’re gonna love this one. Having sex apparently burns 160 Calories per hour. A couple points I have to make here. 1) Sitting at the desk burns 147 calories so I’m assuming this guy is just laying there. 2) How many guys go for an hour straight? If so, I think the caloric output would be a lot higher. Just my opinion.

Strength training would burn about 655 calories per hour. Definitely depends on your strength training session. We’re not talking about a leisurely lift or two with a 5 minute chat and a 10 minute stare at the girls on the treadmill guys!

Running up stairs burns about 1221 calories per hour. Who can run stairs for an hour? Well that’s not the point. If you divide that hour by 4 and get 15 minutes you would burn approximately 300 calories in 15 minutes. That’s a lot. I’m going to question Men’s Health on that one.

Whatever you do, get more active and burn more calories. The more activity the better and the greater the intensity, challenge or muscle groups involved the higher the caloric expense. So get after it and lose that body fat!

Healthy Traveler; How to keep your healthy lifestyle while traveling

Food Court

Image by caribb via Flickr

Living a healthy and active lifestyle when you travel can be a challenge for all of us. Whether we’re a short term traveler or we’re in it for the long haul, there are hurdles and difficulties surrounding our efforts to remain in shape or to get in better shape. Meeting the challenges in front of you as a healthy traveler can be made easier if you have the right tools in your tool belt. Here are five things you can do to keep up your healthy lifestyle while traveling. Read more of this post

Female Fitness Model Ava Cowan Discusses Her Training


It’s important to have inspiration for anything that you do. Ava Cowan is a fitness model and fitness champion. Understandably, not everyone wants to be a fitness model. However, it’s important to get key tips from people like this in order to better understand how to reach your goals. Women in particular think that heavy weight training is going to make them big or bulky. The truth of the matter is that a woman can not naturally get big and bulky. Notice the word “naturally”. This means that women who are big and bulky are taking substances to get them to that level.

Another thing that most women don’t understand is that the physique of fitness models during competition is at the pinnacle of Read more of this post

Top 5 Fat Blasting Exercises (with a Thai twist)

Free weights

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Exercise doesn’t have to be boring. It doesn’t have to include weights although it should if you plan to build a strong and shapely body. In order to burn body fat the exercises you choose should be full body and/or include the larger muscle groups. Check out my top five fat blasting exercises for August.

5. Mountain Climbers- be sure to keep the back in a neutral spine position. In the video the spine is not neutral.

4. Squat Jump you want to tone those legs and tighten those gluts as well as add some shape then these are essential.

3. Plyometric Split Squat – be sure the knee does not go forward over the toes and that you land through the center of the front foot.

2. Burpee – Burpees are high intensity and require a full body explosive movement. If you’re looking to melt away some body fat his exercise is a must.

1. Squat & Press – despite the annoying music in the background this would be a squat & press. I decided to incorporate this particular VDO because we’re in Thailand and I just had to put a local twist on this article. It’s not often you see a woman in Thailand lifting like this and it shows that heavy weights are nothing to fear. If you want to lose body fat and tone then it’s a must!

Rich’s Training Log 1

This week I’m setting out to work on my overall strength. Sometimes you have to sacrifice one thing for another and when training for strength you have to set aside the idea of fat lossand not even consider weight. As long as you’re eating healthy any weight you add will probably be good lean weight during this type of phase. Sometimes people don’t have the patience for actual strength training, but if you’ve ever trained for strength you know that you have to allow decent rest periods.

Some personal trainers will constantly keep you on the go, preaching weight loss, fat loss and the only way to get the results that you want is through high intensity training, but the body needs to go through multiple phases in order to achieve good results. As I mentioned in my article about whole grains, cycles in nature required humans to eat a certain way during certain times of year. On the same token, the body must go through cycles or phases not only to keep it off balance and constantly guessing, but also to keep it growing and stimulated in different ways. Read more of this post

Increase Fiber for Fat Loss (via Bangkok Personal Trainer)

If you missed this post you may want to look back and have a look at how fiber impacts fat loss. Most people don’t consume enough fiber each day and as a result are not only subject to an increase in body fat, but an increased risk of cancer and heart disease.

So you’ve been working out at the gym for months now; you’ve increased your protein intake and you’ve been doing cardio like a madman or woman, but you’re still not getting the fat loss results that you desire. This is happening to countless people around the world as they strive for that dream body and those six pack abs. As a personal trainer living in Bangkok I can’t tell you how many people tell me that they want to lose inches around their m … Read More

via Bangkok Personal Trainer

Top 10 Weight Loss Tips from Personal Trainer Rich Thurman

Hey guys, back again with some tips for weight loss. I don’t like to use weight loss so much these days, but people still like to hear the word. It seems to make people happy to say they lost weight. I typically say it’s not about the quantity of weight but the quality of it. If you maintain your weight but add lean mass and lose body fat then most likely your clothes will be fitting better. Dress size is a better indicator for most people. Anyhow, for all you weight loss junkies out there. Here are my top 10 tips for weight loss. Read more of this post

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