As we have all found out, it is much easier to
accumulate body fat than it is to reduce or lose it. It seems that despite our
best efforts, help from others and newly found methods, the fat tends to hang
around. There are a few tried and true approaches that with consistency and
hard work will work in your favor. Below I have provided you with five or many
approaches that will enable your fat loss goals. Let’s jump into it.
#1-Lose
The Added Sugars:
Consuming added refined sugars to your diet will not
only become addictive but it is harmful to metabolic health. Added sugars are
made up of glucose and fructose. Fructose is metabolized primarily by the
liver, which can handle only so much at a time. Glucose stimulates insulin release
from the pancreas, which helps remove the glucose form the blood stream.
Fructose on the other hand, does not stimulate insulin release. Once inside the
liver, fructose may enter pathways that provide glycerol, the backbone for
triacylglycerols. To sum this up, consuming fructose is likely going to store
in the body as FAT.
This makes liquid sugars much more dangerous and
potentially counterproductive to the fat loss process. The body/brain does not
recognize liquids the same as it recognizes solids. This can lead to an over
consumption of sugars, thus increasing your total calories and fructose intake.
Liquid sugars extends to sports drinks, fruit juices, sugar-sweetened drinks,
as well as coffee and tea with added sugar.
I suggest that you start reading your labels because
plenty of frozen, canned, process foods have sugars added to them. Typically
speaking, things ending in “ose” or “ol” on labels are likely
sugars.
#2-Control
The Portions:
For those looking to get serious about their goals,
this is essential. Simply eyeballing and guesstimating what you are consuming
will only get you so far. To reach that specific goal, you must do specific
things. This doesn’t mean break out the scale and monitor every grain you eat.
Portion control means finding the proper
macronutrient needs for your goals and “STICK
TO THEM”. It may become tempting to return for second and third
portions. Or to have a heavy hand when pouring or scooping food onto your
plate. Before you do, think of all the times you’ve done this in the past and
regretted it shortly after. BREAK THE
CYCLE, monitor what you put into your body and STAY IN CONTROL.
#3-Watch
The Carbs:
Cards are oftern the first to go when we want to
shed the pounds. To be honest, carbs aren’t as horrible as they are popularized
to be. We just have to remember tip #2 from above. Low carb diets have benefits
of reducing type-2 diabetes, belly fat, appetite suppression and removing water
from the body. This is normally used for instant gratification to kick your
diet off. The issue with this is most low carb diets do not last. Before you
know it, those initial pounds are returning, and with friends.
The best approach is to reduce your intake
week-by-week so your able to adapt and stick with the change. Consuming
feverous fruits and vegetables will help curve those cravings. Adding in
complex carbs will also help with staying on track with this change.
#4-
Get Active and Get Fit:
The idea of getting active and fit will likely mean
something different to each person. Some use the interpretation of active and
fit as a crutch or excuse to not push themselves. The majority of us do not
suffer from chronic diseases or physical restraints that stop us from getting
active. More often than not it is our lack of self-motivation and followthrough
that makes us lazy towards getting active. Get up, get out and elevate your
heart rate.
Gym memberships aren’t necessary but you may find motivation in a gym environment. Taking a hike, bike ride, jog, run, martial arts, dance class, swimming, etc., anything with purpose. Find an at home workout for your schedule. Be serious and deliberate because a lackluster approach will only mentally justify you showing up. You must put in the work. Get creative and keep it fun so you stay interested. There are tons of articles and videos with fun ideas you can access for free on YouTube channel.
#5-
Avoid the Magical Products:
Let me say that I am not targeting anyone’s
products, methods or experiences with this tip. I believe that using certain
products that suggest by simply applying them will drop you body fat. Time to
read the fine print. It is almost certain that the product will read “with
regular diet and exercise”, “results may vary” or “results not typical”. Since
regular diet and exercise is the proven science, I chose to reinforce this and
not make people dependent on waiting for the product to work for them. The application of creams, wraps, teas, detox
drinks, etc., will only work with regular diet and exercise. So if you are into
any of these, then use them as a tool and not the basis of your fat loss
campaign.
I choose to disregard the fads, the before and the
after pictures on products because chances are the product contributed to less
than 3-5% of what was actually accomplished. Nothing will beat hard work and
consistent efforts when it comes to losing body fat. Long lasting effects can’t
bet bottles and sold, you must work for it.
FREE
ABDOMINAL CIRCUIT TRAINING
This program is designed for those on the beginning
level of fitness to those on the most advanced levels. Remember, you get out
what you put in. with this program, you will be required to continue moving
from start to end. This elevates your heart rate, forces increased oxygen
intake and keeps stress on the body. Look over each exercise so that you’re
familiar with the proper way to execute each exercise. This will allow for
smooth transitions and minimize recovery. Also get the necessary equipment
before starting the program. Dumbbells, kettle bells or resistance bands should
suffice.
Circuit
1
High Flutter Kicks 1
min
Ab Push Through 1
min
Russian Twist 1
min
Circuit
2
Side Hip Raises 30
sec/per side
Toe Touch Crunches 1
min
Circuit
3
Pilates Leg Pull (facing down) w/knee Tuck 1 min
Toe Taps w/Hip Raise 1
min
*After completing Circuit 3 and only after
completing Circuit 3, take a 2min or less to rest and hydrate then start over
at Circuit 1. This routine is to be done for a total of THREE times.*
***Always consult a
qualified medical professional before beginning any nutritional program or
exercise program. The information contained herein is not intended to be a
substitute for professional medical advice, diagnosis or treatment in any
manner. Always seek the advice of your physician or other qualified health
provider with any questions you may have regarding any medical condition.***
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