Summer Is Coming – Exercises To Lose That Belly Fat!

Summer is fast approaching and winter’s belly fat is still flopping around the mid section in all its miserable glory.  Feeling the heavier side of wobble is disheartening, especially when reaching for that swimsuit.  Don’t give up, determination, healthy eating and exercise will prevail.

 

YOU’RE DOING IT WRONG

This is where it gets interesting!  Many people have been doing the exercise all wrong.  Workouts have either been sporadic or involve tummy crunches and lunges in desperation to squeeze that fat away.  The crunches are ideal after the pudge starts to slide off, as it will help tone muscle.  However, before concentrating on toning up, there is a crucial kind of exercise to do for at least 30 minutes a day:  high impact.

 

Elevating the heart rate moves oxygen and blood into our muscles, which in turn work more efficiently.  Noticing the difference in your mobility and stamina will happen over a couple of weeks.  Once muscle productivity and stamina increase due to heart rate elevation, fat will start to burn off.

 

NEW AND EXCITING WAYS TO GET RID OF BELLY FAT

The tummy stores the fat, but the key to slimming down is working out the entire body not just the middle.  There are many fun and thrilling exercises that will assist in improving the heart rate and increase muscle mass, as well as a few that will support the high impact moves like yoga or Pilates.   (Any form of high impact exercise will require checking with a physician, before undertaking any of the following suggestions)

 

  • The Tracy Anderson Method. Its difficult to stay motivated with the same old run, swim or cycle ride, so try something new, dynamic and that the Hollywood stars are hooked on.  Tracey Anderson, a dancer turned weight loss/fitness trainer, has come up with an exercise routine that will get the heart pumping, whilst concentrating on smaller core muscles to lengthen and give definition. Tracey, TAM, has video streaming classes, which are amazing, motivational, exciting, and well worth the monthly fee.
  • Burn60 is a full body high impact workout lasting 60 minutes. Increasing endurance, speed, and strength, they claim that a person will see a difference in two weeks with an average of 500-900 calories burned each class.  They are currently only based in California, USA but you can stream their workout videos .  Burn60, is fun and will test you to your limit.
  • A combination of music and high impact routines produces Pound. A unique way to combine physical and emotional influence to get a person fit.  The 45-minute class uses a specially designed lightweight drumstick (called Ripstix) as a prop to combine yoga, Pilates, cardio and muscle conditioning to music.  Kirsten Potenza, co-creator of Pound says “its about how your body feels not just about the way it looks”.

 

TYPES OF EXERCISES THAT GET THE BODY MOVING

This is a fun, highly energetic workout that will get hearts dancing, the wobble melting away and the mind happy.

 

  • Pilates is a great way to strengthen core muscles as well as improving posture, strengthening abs and back muscles. Combining posture and high impact exercise is the perfect combination.
  • Trampoline workout. Find that inner child and go jump on a trampoline. This exercise for adults is fun, gets the heart pumping and the muscles jumping into shape. LEKFIT has fabulous online classes, and there is no need to even leave the living room.

 

Adding an exercise which is different, fun and engaging, will elevate the mood, the body, and how the swimsuit fits, minus the rubber ring, before the pool even opens.  To read more on this subject and more, please visit getthrive.com

 

RESOURCES

https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/belly-fat/art-20045809

https://academic.oup.com/ajcn/article/89/4/1043/4596712

 

 

How To Lose Belly Fat For Women

What happened to the days where skin used to ping back into shape and eating a burger with fries had little effect on the circumference of the pants?  Sad to say those days are long gone and the reality of shifting the middle jiggle is a living nightmare.  In desperation to return to the leaner side of the tummy bulge, liposuction and even fat freezing has become popular.  However, quick fixes will not change that spare tire without some heavy duty planning and determination.  Get ready to tighten that belt and put those high wasted mom jeans back in the closet.  Warning: This belly-off advice may lead to dancing through the veggie isles whilst ignoring and laughing at the candy section.

 

THE DANGERS OF BELLY FAT

Studies show that belly fat has a link to genetics and depending on the body makeup, governs where the weight is stored or lost.  Women going through menopause are also prone to obtaining belly fat, due to the drop in estrogen levels. The fat dispenses from the buttocks and thighs, and it heads straight for the belly.  Visceral is the harmful kind of fat that is stored in the abdomen and wraps itself around the internal organs.  This fat should be taken seriously as it may cause the following problems:

 

 

Levels of a protein called Fibroblast growth factor-2, are found in visceral fat, where the FGF2 has the potential to stimulate these cells into tumors.  According to the Washington University School Of Medicine, belly fat can affect the outcome of women surviving kidney cancer.  Cancer sufferers who have substantial visceral fat have the average survival rate of 3 ½ years, compared to those who had little fat surviving 10 years or more.  There has not been any link of visceral fat and the length of cancer survival in men.

 

CONTROL THE BELLY FAT AND LOWER THE HEALTH RISK

According to research at the Mayo Clinic, a greater risk of death comes from having a large amount of belly fat, rather than a higher BMI (Body Mass Index).  So what to do to control this deadly fat?  First of all, there is no quick fix or fad diet that will solve this condition.  Lifestyle change and determination will not only help eliminate unsightly fat, but the dangerous fat too.

 

The following list will help keep the belly fat at bay:

  • Get rid of sugars. Choose whole fruits not fruit juices and view those fruits as sweet treats.  Eating too much sugar slows down or shuts off the lepton response, encouraging the feel of hunger.
  • Fat intake should consist of natural fats, like low fat plain yogurt, avocado, nuts, and olive oil.
  • Choose leaner proteins like salmon, skinless chicken, tofu, legumes.
  • Stay hydrated with water, to help detox and clear the body, as well as keep hunger under control.
  • Keep stress under control. Our body produces more cortisol when we are stressed and this hormone may influence weight gain.
  • Exercise at least twenty minutes a day can relieve stress, raise the heart rate and help combat the fat.  Try stomach crunches, leg lifts and weights for toning and high impact exercise to raise your heart rate (consult with a doctor or a professional before trying a new form of exercise).  Pilates or yoga are ideal for toning muscles, correcting posture and obtaining core strength.
  • Getting enough shut eye is extremely important, to keep hormones under control. Lack of sleep can activate ghrelin, which stimulates the appetite.
  • Drink less alcohol
  • Eat more soluble fiber like blackberries, avocados, split peas, black bean, lima beans broccoli, Brussel sprouts, oat bran, lentils, peas etc.

 

Vanity aside, belly fat is a potential killer and losing even a small amount of fat can lower the risk of disease and literally leave you feeling lighter.  With an unwavering mindset and strict rules, the spare tire can be lost at the side of the highway while racing away from health hazards to a new healthier and better body.

 

To read more on this subject visit getthrive.com

 

RESOURCES

Harvard Study

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3473928/

Belly Fat Workout

 

 

Exercises to Lose Belly Fat

What’s the first exercise that comes to mind when you think of shrinking or lose belly fat around your middle? Sit-ups, of course! But, hang on a second (and drop that doughnut!) If you mean business—and don’t want to do a million crunches—here are several alternative exercises to flatten that tire forever.

 

Bye-Bye Belly Fat: Don’t Let the Door Hit You on the Way Out!

 

Are you so tired of that roll hanging over the top of your jeans? Ugh! Who isn’t? The people who got rid of their belly fat aren’t complaining anymore…

If you think a few sit-ups will do the trick, then someone sold you a bridge in Brooklyn. Losing belly jelly requires a combination of good eating habits and a collection of exercises. Here’s the best news: it is possible, and participating in a few moves everyday will have others wishing they looked as good!

 

A Longer Waistline May Mean a Shorter Life

 

Aside from how fabulous you will look and feel, losing belly fat may help keep you alive on this planet a bit longer. Research has shown that a larger waist size can be linked to:

– diabetes

– heart disease

– stroke

– some cancers

It’s never too soon to exercise your option to exercise.

Want to Go Belly Up?

 

Doing sit-ups is certainly a way to strengthen your core and tone tummy muscles. But if you want to shed the belly blubber, you’ll have to do other exercises. Your objective is to boost your metabolism, which will help you burn calories and fat and eventually lose belly fat.

Here are some key exercises to lose belly fat:

1) Run. Running in intervals (and on an incline) will maximize your effort. Try moving ahead at full speed for one minute. Then, allow your muscles and breathing to recover for one minute—but do not stop moving. During recovery mode, lower the intensity to a jog or a brisk walking pace. After the minute, go back to high intensity for another minute. Repeat this process for about a half an hour.

TIP: Running with your favorite tunes has shown to improve your workout. A great pair of bluetooth headphones, like the SENSO Wireless Sports Earphones are awesome for gym running. The sweatproof earbuds come in HD stereo and with a battery that lasts 8 hours.

 

2) Row. Rowing increases your heart rate and uses a bunch of different muscles, burning tons of calories. For this exercise, try 20 seconds of high intensity and then 10 seconds of rest. Keep your body in the same position; just stop rowing during the short recovery period. Repeat the process for up to a half an hour.

 

3) Lift Weights. Focus on lifting heavier weight, but take care not to injure yourself. Focus on your technique, earning the optimum results from each repetition. The beauty of weight bearing exercise is that you continue to burn calories long after you’re done with the workout.

Neoprene Body Sculpting Hand Weights get the job done!


 

4) Brisk Walk. Walk purposefully, at a speedy pace, continuously, for up to an hour. This will boost your metabolism and help burn away the fat.

 

5) High intensity interval train. Choose between four and eight different exercises. Examples would be: planks, mountains climbers, crunches, push-ups, squats, etc. Create a rotation going from one movement to another without stopping. Place exercises that work different muscles next to each other so you get an interval “break.” (Perhaps do 10 push-ups, and then immediately after, do 10 crunches, then do lunges, and so on…)

TIP: You can get a full body workout using a Vertical Climber .

These exercises, besides burning calories, help reduce stress. Stress encourages the production of cortisol, which actually holds onto fat, keeping you from losing weight. Stress-reduction and slimming down are a win-win proposal!

 

Gain Muscle, Lose Belly Fat

 

Once you’ve gotten into the good habit of exercising 3-5 days a week, minimum, you’ll be burning through calories like crazy. Then, once you lose your belly fat, you’ll be better able to see your muscles. This is where doing sit-ups will benefit your abs’ appearance.

You don’t have to do 100’s of crunches or bicycles in order to lose the big lump in the middle. You just have to eat nutritionally and moderately, and then add some fat-burning exercises. It won’t be long before you’re imagining yourself in a bikini again!

 

Sources:

https://www.prevention.com/fitness/best-workouts-to-target-belly-fat/slide/1

http://www.stylecraze.com/articles/5-exercises-and-5-foods-to-reduce-belly-fat/#gref

https://getthrive.com/weight-loss-tips-not-for-dummies/

 

 

 

Try This Efficient Formula to Lose Weight Safely

Everyone knows that being overweight or obese can be detrimental to your overall health. What you don’t hear enough of, however, is that losing weight too rapidly or engaging in certain types of diets can be dangerous, too. If you want to lose weight safely, read on as we share an efficient formula that is definitely worth trying.

 

Safety, Safely First

The decision to lose weight is generally accompanied by determination and enthusiasm. Usually, we get so annoyed that we can’t fit into our jeans, and then realize it’s time to take action. We make a choice to “diet” and off we go, idealistically, into a program with full gusto.

The problem with hastily moving forward on a weight-loss quest is that we can encounter several pitfalls if we’re unprepared. Our blood sugar, heart rates, and metabolism can become imbalanced if we lose too much, too soon. If we overdo it with exercise, there’s a likelihood injury could occur, actually creating a setback on our mission.

The key, henceforth, is to keep in mind three important elements when embarking on a safety-prioritized diet. They are:

 

  • Preparation
  • Consistency
  • Mindfulness

 

A Fantastic Formula

With preparation, consistency, and mindfulness, you can be successful at dropping pounds in a healthy fashion. Along with following and adhering to several dietary and lifestyle adjustments, you now have a formula, which can be both safe and efficient. The adjustments recommended to maximize your weight-loss goal are:

 

  • Improving sleep quality and quantity
  • Increase protein intake
  • Increase fiber intake and hydration
  • Increase good fats intake/ Reduce or avoid bad fats intake
  • Increase physical movement

 

SLEEP

Lack of sleep makes most people grouchy, brain-fogged, and prone to physical injury. Additionally, researchers report that those who sleep less than seven hours each night, not only have a more difficult time losing weight, but often wind up gaining weight over time.

Poor sleep quality also leads to poorer decision-making. You may “give up” on your diet if you get cranky enough. You need proper rest to maintain willpower and clear thinking. Behavior control can be compromised, and that’s not safe.

Stress is a killer (literally), and especially of weight-loss plans. Our bodies suffer and hold onto fat when they get in the “fight or flight mode.” Cortisol, the hormone produced and released during stressful moments, keeps us from losing unwanted extra pounds.

Get between 8 and 9 hours of sleep per night and your body will start processing nutrients in a beneficial way, helping you to efficiently drop weight. 1) Prepare your day so you can get to sleep on time. 2) Be consistent with your sleep times. 3) Be mindful and make your space conducive to restful sleep.

 

PROTEIN

High protein foods may be higher in calories, but we actually burn more calories from the process of digesting them. Protein helps boost our energy level and builds muscle. We also feel fuller faster and longer. These are extremely beneficial factors for efficient and safe weight-loss.

Some excellent examples of nutritious, protein-rich foods are:

 

  • organic lean poultry (chicken and turkey)
  • hard-boiled eggs
  • low-fat cheese (feta and goat)
  • fish (tuna and salmon)

 

1) Shop ahead to prepare for your meals. 2) Eat high-protein foods consistently, daily. 3) Be mindful that your proteins are organic, locally farmed, and/or void of any preservatives.

 

FIBER AND WATER

Fresh fruits and vegetables are incredible sources of natural fiber. Eating 20 to 30 grams of fiber daily will help with your weight-loss program as well as help lower your blood pressure. (High blood pressure is not safe.)

Proper fiber intake also helps balance blood sugar. This makes for more efficient fat-loss as well as reducing risk of developing type-2 diabetes.

Drinking half your body weight in ounces of water daily is one recommendation. Other experts suggest keeping a full bottle of water by your side all day and consistently sipping from it. Staying hydrated, all the time, should be your priority. And when increasing fiber to your diet, increasing your water consumption is a must.

1) Prepare by shopping at farmers’ markets or in the organic produce section of your grocery store. 2) Be consistent by making half your plate, each meal, full of vegetables—and drinking lots of water. 3) Be mindful of where your fiber and water is coming from. Avoid hidden, added sugar.

 

GOOD FATS/BAD FATS

Good fats are generally unsaturated (mono or poly) and can contain Omega 3- and/or 6- fatty acids. Some examples are: avocados, nuts, olive oil, coconut oil, hemp oil, almond butter, and seeds (flax, chia, pumpkin, etc.)

Bad fats are ones with saturated fats, especially polysaturated and hydrogenated oils. These are processed products that contain no nutritional value and actually are dangerous (ie. carcinogenic and toxic). Some examples include: vegetable oil, margarine, many chips, frozen dinners, deep-fried and fast foods, etc.

1) Prepare your diet by checking labels and having “good” foods around the house. 2) Be consistent about what foods you allow yourself; cheating never feels good afterwards. 3) Be mindful of how great you feel when you eat healthy foods.

 

EXERCISE

Physical activity is a necessary component to healthy, safe, and effective weight loss. Weight loss and weight management are about balance. Your body won’t be able to handle drastic physical change without rebelling. Your exercise induction must bear the three elements: preparation, consistency, and mindfulness.

There’s no need to start running marathons. Simply increasing physical movement on a daily, consistent basis will increase your metabolism and help your body adjust accordingly. Overdoing workouts can be very unsafe. You could be putting your heart at risk as well as your bones and muscles. Injury is bad and will only set you back physically and mentally.

1) Prepare by knowing your physical limits, but also pushing them slightly. 2) Be consistent; slow and steady wins the race! 3) When exercising, be mindful of all parts of your body—your breathing, heart rate, muscle strength, and flexibility.

 

There are thousands of “diets” and a plethora of materials about how to lose weight. The unfortunate thing is that many of those don’t take into account your safety. With this efficient formula, you can relax while allowing your body to free itself from its overload. Stay the course, and keep in mind that if you don’t have your health, what do you have?

We are on your team and cheering for your success. See other articles on GetThrive for more tips and information on how to keep you and your family the healthiest they can be!

 

Sources:

https://healthyeater.com/carb-protein-fat-rich-foods

https://www.womenshealthmag.com/weight-loss/sleep-weight-loss

https://www.health.harvard.edu/blog/making-one-change-getting-fiber-can-help-weight-loss-201502177721

https://getthrive.com/weight-loss-quiz-know-whats-working-whats-not/

https://getthrive.com/effective-healthy-eating-tactics-2018/

 

 

 

Will Counting Calories Help You Lose Weight?

If you’re trying to lose weight, counting calories matters, but they’re hard to understand. A nutrition professor tries to clear up some of the confusion behind caloric intake and weight gain.

Where They Come From

Marion Nestle, a professor of food studies at New York University, shares her theories on calorie counting. She explains that where your calories come from play a huge part in maintaining your weight and overall health. Whole grains, veggies, and fruits have calories, but they also offer nutrition. You’re also more apt to feel fuller faster, so you’ll eat less.

Calories from sugar are the most harmful to your body. They are also the largest source of “empty” calories. That is, they hold zero nutritional value. There are no vitamins, protein, or fiber. A large cup of soda contains a wealth of sugar and calories, yet it doesn’t “feed” your body. It persuades your body to eat more. When we eat something sweet, we want more of it.

Less is Better

Clearly, the fewer calories you ingest, the more possibility of weight loss—especially if you’re exercising regularly. Nestle warns, however, that even though Chipotle offers more nutritious food, we think we can eat more of it. McDonald’s, she adds, (although unhealthy) they do offer portion control. So, even if you’re eating nutritious foods, some calories you consume still count.

Nestle believes that obesity in America wouldn’t be so rampant if we understood the basic principle of calories. “Larger portions have more calories.” A 20-ounce soft drink can contain up to 300 calories. Think of how much exercise you need to do to work off those empty calories. And you still haven’t even eaten anything.

Best Calories

Enjoying a diet of fresh, unprocessed foods will be your healthiest source of calories. Nestle does not advocate cutting sugar completely out of your food repertoire. Just keep it limited. According to this expert, it’s portion size that will determine your ability to maintain or lose weight.

To check out other articles on diet, health, and nutrition click here.