 | Mobile Personal Training | | Extreme Weight Loss & Yummy Mummy |
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Contrary to many people's belief, cutting out carbs is NOT the way to go!
Your body needs energy to get through the day and by cutting out carbs you are taking away your body's supply of energy which leads to exhaustion, tiredness and very quickly brings your diet to a standstill because it is simply not sustainable.
As your body lives on carbs and stores fat, the answer to a sustainable diet is simple: Cut out fat!
That way you can eat plenty of food as carbs are much lower in calories, so you feel full & full of energy and by adding daily exercise you are on the right track to losing the extra weight.
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Myth: You have to exercise at a light level in order to burn fat.
Truth: In order to lose those extra kilos you first have to understand how your body works.
What you eat is energy in 3 different forms: Carbs, Fat & Protein which is being used by your body in exactly this order. It is extremely easy to burn and use carbs for energy so your carb stores will always be used up first, unused carbs will convert into fat.
To avoid further weight gain you have to first make sure all your carb stores are used up each and every day and stay away from further fat consumption. Your body can at this point not convert fat into energy which is why it gets stored on your stomach, hips, legs & arms.
Once you have stopped further weight gain you have to teach your body to convert fat into energy, which your body will get better at, the fitter you get!
Perfect work out: 30- 45mins of high intensity exercise 4-5 times a week will help burn excess carbs and teach your body how to use fat as energy.
Myth: Weight training will make me look like a body builder!
Truth: It is very hard for your body to build lots of muscle tissue. Yes we are all different and you may be one of the people who build muscle quickly, however if it was 'that' easy to gain muscle mass, body builders all over the world would not have to use steroids!
If you have a fantastic trainer, he or she will ideally incorporate weight exercises and cardio training into your programme, especially if your goal is to lose weight.
Lean muscle mass will burn calories even while resting, which fat does not do. And who wouldn't want to burn calories while sitting around?
Perfect work out: Weight training once or twice a week, depending on your goals and fitness level.
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By now, you have seen countless articles promising you an easy way to flat abs, or seven exercises that will create flat abs in just three weeks. The truth is that these are simply lies. Yes, exercising your abdominals will help you to create flatter more toned stomach, but the key word here is "help." In order to actually decrease the size of your abs you have to lose the fat that is covering them. Here are some of the more basic principles behind the real way to lose inches and increase muscle tone:
 Cardio workouts: in order to burn fat, you need to raise your heart rate for sustained periods of time.
Only work your abs in the direction you wish them to go: If you do crunches by forcing your abs out, you effectively train those muscles to protrude. Instead, do exercises that focus on pulling your abs back toward your spine.
Work in all three directions: do a variety of ab exercises that bend you forward, laterally and diagonally (twisting).
Focus on posture: stand up straight and pull your abs in; bad posture can contribute heavily to a belly pooch.
Check your diet: if you are eating a lot of gas-producing foods or eating on the run (which causes most people to chew and swallow too quickly) some of the stomach bloat you notice may be the result of your body working to digest food or passing gas through the GI tract. You should also avoid high-fat foods at all costs.
Lower your stress: studies have shown that the body, when under stress, stores more fat cells in the belly. Avoid activities - such as smoking and not getting enough sleep - that increase cortisol in the body.
Work all your muscles: your body is like a machine in which all components work together to perform. You should never focus on strength-training only one muscle group. For example, well developed back muscles are essential to strong abdominal muscles.
Achieving flat abs comes down to three things: getting plenty of cardiovascular exercise, doing full-body strength training that includes a variety of ab exercises, and adopting a healthy diet.
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My 3 top Tips for burning more fat
- GET FIT! The fitter you are the more efficient your body gets at burning fat. Our main source for energy are carbs, but with increased fitness your body will learn how to burn fat even when you are not exercising.
- INTERVAL TRAINING! Shock your body by doing something completely new out of the blue and get your body to adjust to the training. When interval training you will go at 80-90% of your maximum heart rate for a short period of time, then recover and go again. As you get fitter you can go at a higher level for longer with shorter recovery periods in between.
- BUILD MUSCLE! Contrary to most women's belief, building muscle does not mean you will turn into a body builder. Lean muscle will burn calories even while resting rather than fat which does not burn any calories at rest at all. Therefore it is important to work your muscles especially the big muscle groups in your legs, bottom, chest & back.
Do you have any fat burning tips that have worked for you?
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