[heatherfit]

Hey everyone I wanted to post these tips, especially for women..let me know if you have any questions.
Belly Fat tips:
I would first look at what your nutrition consists of
cut out the simple sugars (that is huge when it comes to contributing to bellyfat_

increase your protein intake..this will help your body to burn more fat
(think chicken, egg whites, turkey ect.)

Include weight training-many woman are scared for fear it will bulk them up..this is nonsense..weight training helps your body to burn fat and keep metabolism elevated more so than cardio

Cardio is best done with intervals -just walking is not going to help you burn excess belly fat. Interval or HIIT are short bursts anywhere from 30 sec-2min followed by 30-2 min. moderate pace. ;)

[Geno Prussakov]

What about men?

I'm sure many of us (men) would like to have a flat belly too. :cheerful:

[heatherfit]

What about men?

I'm sure many of us (men) would like to have a flat belly too. :cheerful:


Of course...for men I find it's lot easier to lose belly fat.

Women need to do more exercise(weights and cardio/nutrition whereas men
tend to only need weight training and tighten up nutrition.

Nutrition and training set-up will be depend on body types:
mesomorph
ecotmorph
endomorph

I also find men tend to assimilate carbs better than women as women get older their carbohydrate metabolism tends to change.

[Geno Prussakov]

Women need to do more exercise(weights and cardio/nutrition whereas men
tend to only need weight training and tighten up nutrition...
Cardio + diet have always worked best for me personally. Could you please elaborate more on why you believe men "tend to only need weight training" + diet... No cardio? You burn fat best while doing cardio, don't you?

Geno

[CanadianDave]

I have a very simple formula for losing weight (and it has been working great):

-Walk 5Km to work (and then home again) every day (even in winter).
-When you get to work do not eat that muffin!
-Eat a well balanced diet.
-Eat good sized meals - enough to fill up so you don't snack but not so much that you are stuffed.
-No soft drinks (soda) and no beer (could lose my citizenship for that one)
-Do 50 sit-ups and 50 push-ups every morning.
-Do not snack before going to bed.
-Vitamin B gives you energy to burn calories.
-Drink lots of water.

Honestly, I have been living like this for two years now and I have lost around 15 pounds at a good steady rate (not too fast or slow).

Dave

[Geno Prussakov]

Good ones, Dave. :up:



-Walk 5Km to work (and then home again) every day (even in winter).


...and put all of that money saved on gas into buying a new treadmill (to compensate the walk during the off-work days), huh?! :coolsmile

G.

[CanadianDave]

Geno,

I have found that I spend the money saved on not burning gas on shoes, clothes for four seasons and more food (my apetite has increased dramatically).

Dave

[reneton]

Actually, you can't burn only belly fat, what really happens, is that by burning fat you burn it through the whole body. That's why there isn't one and only exercise to get rid of just the belly fat alone.

Renet

[Geno Prussakov]

I have found that I spend the money saved on not burning gas on shoes, clothes for four seasons and more food (my apetite has increased dramatically).

As long as it's *healthy* food and designer (or at least, quality) footwear/apparel, I don't blame you, man. ;)

Geno

[heatherfit]

Cario + diet have always worked best for me personally. Could you please elaborate more on why you believe men "tend to only need weight training" + diet... No cardio? You burn fat best while doing cardio, don't you?

Geno


Men have faster metabolism..now that's not to say they shouldn't do cardio. But a better way to do it would be to structure your weight training program doing complexes which creates a better EPOC..in the end it's a matter of calories taken in and what is appropriate for fat loss. And if your concerned about being heart healthy weight training takes care of that.

Focus on diet first then if you hit a plateau you can add in cardio


Side note:Also doing crunches does not eliminate stomach fat...having lower body fat does which is only achieved through diet and exercise. :p

[heatherfit]

Actually, you can't burn only belly fat, what really happens, is that by burning fat you burn it through the whole body. That's why there isn't one and only exercise to get rid of just the belly fat alone.

Renet


Agreed..but the the causes of belly fat need to be addressed

Excess sugar contributes and nutrition
and cortisol to name a few.

Some store fat more in the belly and of course you want to be concerned with viseral fat.

[heatherfit]

I have a very simple formula for losing weight (and it has been working great):

-Walk 5Km to work (and then home again) every day (even in winter).
-When you get to work do not eat that muffin!
-Eat a well balanced diet.
-Eat good sized meals - enough to fill up so you don't snack but not so much that you are stuffed.
-No soft drinks (soda) and no beer (could lose my citizenship for that one)
-Do 50 sit-ups and 50 push-ups every morning.
-Do not snack before going to bed.
-Vitamin B gives you energy to burn calories.
-Drink lots of water.

Honestly, I have been living like this for two years now and I have lost around 15 pounds at a good steady rate (not too fast or slow).

Dave


Congrats on your progress!

If your not taking fish oil that is a must everyday for health and fat loss. :clap:

[CanadianDave]

If your not taking fish oil that is a must everyday for health and fat loss. :clap:

Funny that you'd mention that. I do take fish oil capsules everyday but I take them for good cholesterol (Omega 3) - I had no idea that they were good for weight loss too! Thanks for the info.

Dave

[Geno Prussakov]

How many MG of fish oil a day is best?

[heatherfit]

6 Grams per day for most people which is aprox. 6 capsules.

To avoid what they call "fish burps":yellowlau store in freezer

For women with thyroid conditions they generally need more.

Additional benefits for fish oil are:
Helps with joint problems (achy and that popping noise)
arthritis
menopause
monthly cycles regular
hair, skin, nails
brain clarity and development in children
ADHD
Depression
and so much more :thumbup2:

[CanadianDave]

I get a lemon flavoured capsule that repeats a lot less.

[maranda]

Those are some great tips and advice on losing "the belly," Heather. Besides the sit ups and push ups every morning, is there anything else we can do to lose the belly fat without having to spend money on exercise equipment?

I've been thinking that a daily salad when I get home from work would suffice. Am I heading in the right direction here? I have a fast metabolism and find myself getting hungry more often if I exercise regularly. Anyone have any snacking ideas or tips?

[reneton]

As for exercise, your own body is a very good equipment for it actually. There are a lot of exercises that are based on using your own body weight. So, technically no expensive exercise equipment is necessary.

Oh, and swimming of course is great, it uses so many muscle groups at the same time, not to mention, it's fun.

[Geno Prussakov]

I get a lemon flavoured capsule that repeats a lot less.
Swallowing 'em with half a cup of cold milk helps too... ;)

Geno

[heatherfit]

Those are some great tips and advice on losing "the belly," Heather. Besides the sit ups and push ups every morning, is there anything else we can do to lose the belly fat without having to spend money on exercise equipment?

I've been thinking that a daily salad when I get home from work would suffice. Am I heading in the right direction here? I have a fast metabolism and find myself getting hungry more often if I exercise regularly. Anyone have any snacking ideas or tips?


If you have a fast metabolism that's great because you can eat more.
Salad is great just make sure you have lots of protein on it like chicken, shrimp, turkey, or other lean protein

Snack tips:

I like to pre-make my meals so I will make a protein pancake
oats
protein powder
egg whites
splenda
baking soda
a little water

I cook as a regular pancake and can put some sugar free jam on top

Make ahead and put in a tupperware..much better than processed foods

Peanut butter (all natural)
mixed with some low fat cottage cheese is easy too.

I like to make things easy and tasty..as well as be creative :artist:

Exercise:

Yes, bodyweight exercises along with getting some dumbbells are great.
You don't need to spend a lot on equipment.

Stick with compound movements to burn more calories. :thumbup2:

[maranda]

Ok, I've been pretty good with eating only salad in the evening when I get home. This seems to be working for me. Also, I've been thinking that I really need to keep my calorie intake below 1200.
Unfortunately, I can't indulge in too much peanut butter. It provokes my acid reflux. I've been keeping it under control for the last couple of years, so I don't want that annoying burning sensation in my chest returning. :badidea:

[heatherfit]

Taking your calories that low will make your metabolism bottom out...trust me.

In order to make it faster you must slowly take your calories up.
Everyone's metabolism is different but it's usually the same scenario I find with women who want to lose body fat..not enough exercise (like weight training) and not enough calories.

Make sure you eat enough protein too...most women do not.
You can take your lean mass and x between 1-1.5 and that will give you the grams per day that you need :thumbup2:

Also, make sure you take your EFA's everyday

[maranda]

Thanks for that great info, Heather. Just one more thing: EFA. What exactly is an EFA? :confused:

[heatherfit]

Thanks for that great info, Heather. Just one more thing: EFA. What exactly is an EFA? :confused:


Your welcome :D

EFA are essential fatty acids ...your body does not produce them and they are essential for many bodily functions, including fat loss.

It also helps with:
menopause
arthritis
joints (helps keep them lubricated)
brain clarity
cholesterol
blood pressure
and the list goes on :ecomcity:

The best source to get this from is fish oil...the conversion of flax doesn't compare to fish either.

take 6 grams daily

[1av8r]

so i guess that relacore PM is out then?