Reducing your belly bulge is more important than just vanity’s sake. Excess abdominal fat- visceral fat specifically the fat that surrounds your organs and puffs your belly out into a “beer gut”. Storing high amounts of visceral fat is associated with increased risks of a number of health problems including type 2 diabetes. Read on for 4 possible reasons your belly fat wont shift.

1. Your workouts are wrong

A daily jog or a spin class is great for increasing your fitness levels, but cardio workouts alone won’t do much for your waistline.

You need a combination of weight and cardiovascular training. Strength training increases lean muscle tissue, which sets your body up to burn fat and help keep it off. “Muscle burns more calories than fat, and therefore you naturally burn more calories throughout the day by having more muscle”, says Kate Patton, a registered dietitian at Cleveland Clinic.

2. You’re eating the wrong types of fat

The body reacts to fats in different ways. Researches correlate that high quantities of saturated and trans fats lead to increased visceral fat. Monounsaturated fats however (the kind found in avocados and olive oil) and polyunsaturated fats (mainly found in nuts, seeds and oily fish like salmon) have ant-inflammatory effects in the body, and eaten in moderate portions can do your body good. But be warned eating too much fat of any kind increases your calorie intake and could lead to weight gain.

3. You’re not getting enough sleep

Lack of ZZZ’s can have serious consequences on the waistline:

Why? Too little sleep causes an increase in hormone levels which stimulates appetite. Michael T. Murray, N.D., is widely regarded as a leading authority on natural medicine states:

“Increasing the level of cortisol, thereby promoting increased appetite, cravings for sugar, and weight gain. An elevated cortisol level also interferes with proper utilization of carbohydrates, leading to an increase in the storage of body fat and insulin resistance, a critical step in the development of obesity and diabetes”.

4. You focus too much on ab crunches

If you’re someone who trains abs and thinks that will get rid of belly fat you may find its taking you longer than expected! What I mean is just doing crunches will not give you abs. The only way to lose belly fat is to lose fat from the entire body. This means ditch the ab only workouts and find exercises that work multiple muscle groups at the same time. If you’re stuck on finding which exercises to start with and how to do them download our guide here. Compound exercises such as squats, lunges and push ups will do a much better job than small isolation exercises such as calf raises, sit ups or bicep curls.

To reduce belly fat you have to start ramping up your workouts. In a study published in the journal Medicine and Science in Sports and Exercise, people who completed a more high-intensity workout routine lost more fat around the belly than those who followed a low-intensity plan. You need to train at an intensity where you exceed your comfort zones.

Hope this helps!

Lean Body

No time for breakfast in the morning, worked through lunch, or arrived home too tired and couldn’t be bothered to cook. Will there be consequences?

While your bodies reaction to a missed meal can depend on the rest of your diet, age, health, the act of skipping meals can start a range of physiological processes- good and bad.

1. Lack of nutrition

Cutting back on meals means cutting back on opportunities to consume adequate amounts of micronutrients- vitamins and minerals to enable the body to function properly. When it comes to weight loss, the emphasis tends to be on total calories, and the three macronutrients: carbohydrates, protein and fat. Because micronutrients are required in smaller amounts, the roles are typically less emphasized. However, these dietary components are essential to many body processes such as growth and development, disease prevention and overall well-being. To maintain a healthy lifestyle and get your body to function at its best, focusing on consuming foods with more nutritious content as well as more rounded meals is necessary for overall health.

2. You might lose weight, but there’s a catch

Despite everything you hear about “calories in, calories out”, the links between skipping meals losing weight can be confusing. A research study from Ohio State University suggests you drop bad weight in the short term-but you eventually gain back the weight- if not more. More studies suggest the weight you lose may come from muscle and not just fat, which is not ideal. There can be some unavoidable reasons to skip meals sometimes but losing weight should not be one of them.

3. Your likely to make up for a missed meal with junk food or binge eating

Research by Cornell University found that meal-skippers grab just over 31% more junk food at the supermarket when shopping hungry, compared with when they had a snack beforehand. Hungry shoppers who hit the aisles during the times of 4pm and 7pm selected a larger percentage of high-calorie foods. These findings suggest your body may crave more calorific foods which are high in fats and sugars if you skip meals.

Its important to note that everyone is different, there are range of influences, habits that play a role in each individual’s weight and health. However, as a general recommendation, it is advisable to try and adapt healthier eating habits and incorporate more regular exercise, rather than skipping meals to lose weight.

Healthy regards,

Coach Paul

 

1. Go hard then Get Home

In the mood to get in then out the gym? Then go heavy and as hard as possible. According to Colorado state university, training at 80% of your max heart rate for 40 minutes will ramp your metabolism up for up to 24 hours. Ready, deep breath.

2. Temptation Takeaway

According to the Journal of Academy and Dietetics, Italian takeaways are worst for your six-pack, with an average of 1556kcal per meal. Greek – with 904 – is best for takeaway indulgences.

3. Off The Scales

You can gain muscle and lose fat, this being one of the reasons we stress people to not follow the scales. Fat composition, how your clothes fit and how you look in the mirror matters more than what the scale says.

woman running

You can lift heavy, eat right, lean down and still weigh the same. Use the scales as a guide, but how you look in the mirror, how you feel, and how your clothes fit are much better indicators of progress.

4. Increase Your Protein

Increasing protein intake will help muscle recovery leading to increased metabolic speed, all of which helps with fat burning. In fact, your body burns more calories when you eat protein than when you digest either fats or carbs. According to a study published in the American Journal of physiology. One group was fed a high protein diet, while the second group consumed an amount closer to the lower recommendation of the RDA (recommended daily allowance). The group who ate the higher-protein diet burned more fat.

5. Reduce Your Calories Gradually

When looking to lose fat, don’t make huge calorie cuts. This will kick start your body into starvation mode, reducing your metabolism and making it more difficult to shift the fat. To prevent this metabolic

slowdown and allow your body to reduce fat levels at an optimal rate, make smaller calorie reductions every week or two.

6. Get On The weights

Resistance training helps with fat loss in a number of ways. Weight training per session alone burns calories. Studies also show that, unlike aerobic exercise, weight training increases the calories you burn at rest up to two days after your workout. On top of that, the more muscle your body has, the more calories you burn each day.

Get on the weights

Even if your goal is to only lose body fat, you need to train with weights. This will help prevent, along with correct nutrition prevent any of the weight you lose from being muscle.

Were that to happen, your metabolism would slow right down, stalling your fat loss efforts and turn you in a ‘skinny fat person’. Yes, even people can have a high body fat percentage.

Have a great week

Coach Paul