Saturday, October 9, 2010

How to Lose Belly Fat

How to Lose Belly Fat

Have you ever exercised incessantly, starved yourself or did endless crunches without getting any visible results?
I used to be like you, wondering how I can loose my belly fat and get a six pack. How can we lose weight and do not gain it back? Six years ago I lost 20 pounds in 14 weeks and I still maintain my weight. Today I’m going to share my secrets with you
The Best Way to Lose Belly Fat
1) Nutrition by eating correctly and keeping your blood sugar stable
Eating healthy doesn’t mean eating correctly. Eating healthy is a good approach and a first step to be success; however, if you eat healthy but you do not feed your body the right amount of nutrient, you still store body fat.
2) Exercise wisely and correctly
Combination: steady cardio, interval training, weight training, core training and stretching.
Why we store fat? Where body fat comes from?
Before trying to lose belly fat, I would like to show you how and why we store body fat.
When you consume a big meal and especially one with a lot of starchy or sugary foods, your body experiences a spike in blood sugar levels due to a rise in glucose in your bloodstream. In response to this rise in glucose levels, the pancreas releases the hormone, insulin. Insulin is a hormone that’s absolutely essential for getting amino acids into the muscles for growth and getting carbohydrates into the muscles where they’re needed for energy.
However, when there’s a large blood sugar spike, your body tends to "overreact" and produce too much insulin which is leading to high blood sugar know as “Hyperglycemia
The cost of high blood sugar
- Excess Secretion of Insulin
- Excess Storage of Nutrients
- Excess Body Fat Gain
- Sleepiness
- Lethargy
The insulin quickly clears the glucose from the bloodstream, leading to a sharp drop in blood sugar known as hypoglycemia.
The cost of low blood sugar
- Loss of lean body mass: The nervous system is fueled by glucose. When blood sugar is low, the body begins to break down all stored forms of fuel to create available glucose. Amino Acids fall into that category. Remember 1 pound of muscle burns 30-50 calories, fat is burned in muscle. Low blood sugar burns muscle, which is turn, slows down your metabolism.
- Body Holds Fat for two reasons
1) Fat doesn’t not break down to glucose efficiently, it takes time and energy.
2) Fat has over twice the energy of glucose and amino acids. The body holds it fat at times of starvation.
Low blood sugar levels cause the following;
- Nervousness
- Sweating
- Intense Hunger
- Headache
- Weakness
- Sugar Cravings
- Mood swing
- Decreased energy
The hunger and cravings tend to cause the sugar consumption to perpetuate itself, resulting in a vicious cycle of ups and downs in energy throughout the day.

When excessive amounts of carbohydrates are ingested, particularly high glycemic (sugar content) simple carbohydrates, insulin converts the excess glucose in the blood into triglycerides (blood fat) that are then stored in the fat cells. And, worse yet, is the release of cortisol. Cortisol is a dangerous hormone that actually kills brain cells, increases fat storage, and breaks down lean muscle mass.
The Best Strategy to get rid of Belly Fat
  1. Nutrition : Keep blood sugar stabilize
The three main keys to stabilizing blood sugar are as follows. 
  1. Meal Intervals
  2. Nutrient Ratios Per Meal
  3. Calories Per Meal
 In order to have your body use its stored fat for fuel, the blood sugar must be stabilized each meal. Think of a baby. A baby feeds every 3 to 4 hours, never overfeeding or underfeeding. Babies eat when they feel hungry, and stop when satisfied. If this is the way the body is meant to be fed, why do we ever stop eating in that fashion? We ask that question daily. Perhaps stress, work, societal pressure; basic life. Frequent meals are a must for optimizing health. Quantity and nutrient ratio (protein, fat, and carbohydrate) should be adjusted on a meal to meal basis depending on activity, stress, and body composition. Keeping the blood sugar stable and learning the necessary adjustments to make that happen is what makes our program special.

2. Exercise 
Sleep and Nutrition are used to create balance and release stored fat; exercise is used to burn up the fat. Exercise is what burns energy and speeds metabolism. Muscles are what control your metabolism. Here are the three main benefits to building muscle:
  • Fat is burned in muscle.
  • One pound of muscle is 3 times smaller than one pound of fat.
  • Each pound of muscle burns 30-50 calories per day.
This means that the purpose of exercising is to activate each muscle fiber in order to achieve the goal of an efficient metabolism.
Each type of exercise recruits different muscle fibers. To maximize results, each type should be performed on a consistent basis. These are the five types of exercises:
  • Standard Cardio (Walking, stair climbing, rollerblading, bike riding)
A cardiovascular exercise that proceeds at a steady consistent pace will activate type I muscle fiber.
  • Stretching
    Muscle will shorten when it is used, and stretching keeps the muscle elongated. It will also keep the circulatory system active, and help remove toxins and fat from the body.
  • Interval Training (sprinting, hill climbing)
    any cardio that incorporates high intensity bursts of speed that causes a high heart rate. This type of exercise activates your type II muscle fiber.
  • Core Work (pilates, yoga, swiss ball)
    You are only as strong as your weakest link. Many people never strengthen their stabilizer muscles. Remember fat is burned in muscle; given the correct strategy, the more muscle you activate, the more fat is used for energy. A strong core also prevents injuries.
  • Resistance Work (weight training)
    The first 4 types of exercise enable each muscle fiber to work. Then implementing resistance training will promote muscle size increase and improve bone strength. This translates into more energy derived from stored fat.
For more information: Nutrition Consulting and Coaching
Consulting Packages and more information:
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- Customized meal plans based on personal nutritional parameters and food preferences
- 3 Phase guide to achieving your health goals
- Personalized cardiovascular exercise plan for fast results
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- Nutrition and Exercise Journal
- E-Newsletters from the top nutrition and fitness experts
- Learn how to increase your metabolism, burn fat, and achieve all of your goals permanently!

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