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5 simple tips to shed stubborn belly fat
Did you know that as we age, our lean body mass shrinks and our metabolic rate (the rate at which we burn calories) slows down. We can eat exactly what we did ten years ago and weigh the same, but have a higher body-fat percentage. More fat carries risks including diabetes, arthritis, back pain, high cholesterol and high blood pressure. It can even raise your risk for certain cancers. Strength training lowers body fat by building lean muscle mass; 20 minutes, two to three times a week, is all you need. Still, all the strength training in the world won’t do you as much good as you might think without changing a few other things in your life too.
1. Reduce stress.
Many people don’t realize that stress in the body — whether the stressor be physical or psychological — is read the same way by your brain. When the body senses stress, it goes into fight or flight mode and secretes cortisol, the stress hormone that causes the body to store fat, mostly around the abdominal area of the body.
2. Eat clean and supplement.
Chips, pop, fast food and preservatives were not meant to be digested by the human body. The body stores the extra glucose and carbohydrates found in these foods as fat instead of acquiring the proper nutrients to fuel your body appropriately. This doesn’t mean you should cut carbs out of your diet, but just go for foods that have a better nutritional value. On a moderate to high-level workout regimen, your should be eating a balance of approximately 40% carbs, 30% protein, and 30% healthy fat. This should help optimize your metabolism, while leaving you feeling satisfied and without uncomfortable hunger cravings. Shakeology can definitely help you get the nutrients your body may be missing, while making you feel like you’re having a treat.
3. Find a workout plan that works for you.
Overwhelmed by the amount of information out there recommending the “optimal” and “quickest” way to burn body fat? For anyone starting out, the best plan is one you will stick to — not a “get fit quick” plan that would never fit into your lifestyle. Programs like Master’s Hammer & Chisel and chaLean Extreme offer enough of a variety in their routines and workouts to help you achieve a leaner body in as little as 60 days.
4. Keep yourself accountable.
Make your weight loss public! By telling your friends and family, by blogging about, by finding a workout partner, or by joining an accountability group — keeping yourself accountable is a sure fire way to stick to your new routine. To learn more about my accountability groups, use the contact form at the bottom of this page.
5. One step at a time.
One small change in your lifestyle could be the turning point that makes the scale decrease instead of increase. It doesn’t have to be difficult. The average person who lives a busy lifestyle can easily integrate all or a few of the above recommendations to see fat loss and an overall increase in their fitness level.