I Want To Lose Belly Fat…Most of us do

I would say that most women want to get rid of their belly fat, but it’s not only belly fat, what about back fat that horrible fat that bulges out just above your waist at the back and the fat that spills over your bra it doesn’t look nice but you can reduce it.

What is belly fat?

belly fat

You hear so many women and men say I want to lose belly fat, but what is this fat, well this kind of fat is called visceral fat and its not good, this is the fat that is linked to all sorts of health issues like type 2 diabetes, heart disease so you need to reduce your body fat with a good diet and exercise.

Scientists that do research into this kind of fat have found that it hurts the immune system and has an effect on your hormones which could cause forms of tumors. If you want to be fit and healthy as you grow older than you must make a commitment to change your lifestyle, you need to stop eating foods that make you fat and have an inflammatory effect on your body and that can cause health issues. We really don’t move around enough and we were built to sit around doing nothing, our children are growing up sitting indoors playing computer games so just think in the future what health issues they will have as they grow up, It’s not all doom and gloom you can change things.

Commit To You

keep moving

You have made the choice to get fit and healthy now the work begins, you didn’t get overweight overnight and you won’t lose weight overnight either you realise you have a problem and the first step is saying I want to lose belly fat I want to be fit and healthy as I grow older, I want more energy and I want to look good in my clothes.

You may have a bad week when you do no exercise and overindulge we have all been there don’t beat yourself up about it just start again if you have taken 10 steps forward and 2 steps back you still have gained 8 steps. No one is perfect don’t judge yourself on other people we are all different, I’m never going to look like I did when I was in my twenties and that is fine the difference is I’m a lot fitter and healthier now.

Commit to you, what I’m saying is don’t do this for others do it for you, if someone is negative don’t let it bother you, some people will try to make you feel bad or tease you they want you to fail because they don’t believe in themselves be strong be committed and you will see the change.

 

 

Plan ahead and keep a record.

Let’s put a plan of action in place, plan ahead by this I mean plan what food you will buy, this will take time find food you will enjoy eating don’t go on a strict diet that not going to help in the long run, measure your food this will help with not over eating and add extra calories, so for breakfast you could have 1/3 cup of porridge this would be 150 calories add 1 cup of semi-skimmed milk and that is another 83 calories and top it off with mix berries 80 calories that is 313 calories or you could have Toast 64 calories a teaspoon peanut butter 64 calories and half a banana that 181 calories. Once, you get into the swing of things measuring your food will become second nature. Keep a record of what you eat either write it down or put it in Myfitnesspal which you can download on your phone this way you will keep on track.

Keep Moving

1 hour is 4%

Half an hour or an hour exercising out of your day is nothing, Just think of the time you sit around watching TV or drinking coffee with friends this time could be used to get up and get moving. See if your friends and family would like to join you on your journey to get fit, It’s proven that if you workout with someone it makes it a lot easier and you can help each other through those days when you just can’t be bothered, we all have those days.

Write down what you did and how long for this will keep you motivated and when you look back through you will be amazed at how far you have come.

Stay Positive

Don’t obsess about your weight you will change that.

Make a commitment to you, you are strong and determined and no one will stop you getting to where you want to be.

Plan your meals and record everything you eat you will be less likely to cheat if you do this.

Keep moving, I’m here to support you and give you encouragement.

 

 

 

 

Beginners workout program…… We all started here

We are going to look at starting a workout program, you will find an activity you will enjoy so you will work towards your goals and achieving the body you want. With exercise and a good clean food diet you will see great results.

Getting started.

This is going to be hard for some people, we all make excuses for not starting to exercise but the only way to make changes is to stop the excuses and start doing something. It doesn’t matter what size you are or how unfit you are we can all feel better and look better if we just put in the work.

You have to find a beginners’ workout program you are going to enjoy, you can join a gym but many people find it a little intimidating but if you need someone to tell you what to do joining a gym and doing classes is a good start. Think about what kind of exercise you may like to do, If you like to be outside you could start with walking at a brisk pace to get your heart beating, then after a while once you have built up a little stamina you may want to do a light jog and in no time you will be running.

What about home workouts there are many easy to follow programs on YouTube find one that’s for beginners’ even if its 10 minutes every day you are starting to move your body then after a few weeks add another 5 minutes till you have built it up to 30 minutes once you have got to this point it’s a good idea to add some weight training use very lightweight to start with you will soon build up you strength in no time and every time you exercise you are losing weight and getting to your goal.

It’s a good idea to have a little notebook to write your goals down like today I did 20 minutes walk outside and write down how that made you feel its good motivation.

It’s not going to easy at first you will have to take into consideration any problems you have, it will be no good running if you have knee problems or joint issues.

Be positive don’t let anyone put you down and discourage you, you are in control and only you can make it happen.

Keeping on top of your diet

If you want to lose weight and get fit you need to be in control of your diet there are no if or buts about this, combining exercise with a good diet is essential to achieving your goal of losing weight. When you start a beginners’ workout program and diet plan you will see great results, though I don’t like the word diet as it conjures up thoughts of not getting enough to eat so I like to call it a healthy eating lifestyle plan.

So you need to think about what you are putting in your mouth you will need to eat some protein at every meal add some carbohydrates from vegetables if possible and maybe some healthy fats, so for breakfast you could have a slice of wholemeal bread with half an avocado and poached egg on top. There are loads of ideas and recipes out there you just need to plan your meals adding herbs spices or chili will add different flavors. Make sure you fill your plate with plenty of vegetables or salad eat some berries and fruit. If your not sure of how much you should be eating you can go online and type in how much food should I eat and it will come up with many sites you would just have to put in your weight age and how much you exercise and it will give you a guide on your calories you should have. Please keep away from processed food this is not good for your body and will not help you lose the weight. Make sure you drink plenty of water we need to be hydrated you can also drink green tea, first thing in the morning have a glass of water with fresh lemon juice it will set you up for the day.

I’m not saying you can’t have a treat now and again I love dark chocolate so I have a small bar at the end of the week, so treat yourself now and again.

 

Finding the Time

Sometimes it hard to fit everything in, today our lives are so busy but it is essential to find the time to do some form of exercise. Can you set the alarm to go off earlier so before your day starts, you can get your workout done first thing in the morning then it is out of the way. Or how about in your lunch hour half an hour walking or even finding a stair case and going up and down a few times, what about after you have sorted everyone out in the evening instead of sitting on the sofa watching TV go and do 10 or 20 minutes of cardio walking on the spot lifting your knees high, if you love music and dancing, dance for 30 minutes,every little helps you work towards your goals.

It is just changing your attitude and thinking outside the box even doing the housework you can make into a workout. You have got this, you can do it lets start now.

Warming up cooling down

So you decided to start your beginners’ workout program good on you when you begin you should always start with a warm up 5 minutes is all you need to warm your body up and get it ready for the workout that follows, this is an important place to start by warming up you are less likely to get an injury or strain any muscles. You should warm up the whole body, start with shoulder rolls forward then backwards, arm circles forward and backwards then cross your arms in front of you then bring them out to the side do these slowly, hold onto a chair and gentle swing your leg out to the front and then to the back only go as far as you can manage walk forward and back once you are all warmed up you can start your workout.

Cooling down is just as important as the warm up, this brings you heart rate down so just do the same as the warm up, if you want to do a little stretching this has great benefits and will make you more flexible as time goes on.

When, I feel like a workout.

Nobody is going to do this for you, to lose weight and get healthy you must commit to a workout regime and change how you eat.

  • Getting started is the hardest part I think, you will make every excuse under the sun but if you are committed you will lose weight and become more healthy and it’s only you that can do it. Start slowly because everyone who you think looks good and workouts were in your shoes we all started out as beginners’ but we never gave up, you can do this you just have to put your mind to it.
  • Make a conscious decision to eat healthy with plenty of vegetables, fruit and berries.Try to have protein with every meal and drink lots water. Workout how many calories you need this varies with age so someone younger needs more than an older person.
  • Find the best time for you to workout, make your daily chores into a workout think outside the box.
  • Always do a warm up and cool down this is so important so you don’t get an injury and do a little stretching.
  • Write down your goals and workouts, stay focused It’s going to be hard at first but you’ve got this.

If you need any encouragement or want to ask me any question please do not hesitate to get in contact with.

 

 

 

 

The Key To Losing Belly Fat….There is no magic pill.

There are so many of us out there who for whatever reason wants to get rid of that dreaded belly fat, we all come in all shapes and sizes and whatever age you are this is achievable, but you have to make changes.

Write your goals down, take responsibility and don’t let anyone discourage you, you can do it.

Calories in Calories out

We all know overeating and lack of exercise will make you put on weight, with today’s lifestyle we sit around more, drive everywhere eat takeaways, our sedentary existence leads us to be unfit and unhealthy and one day we look down and see we have put on weight going on. But you can change this at any age with what you eat and doing some exercise this is a lifestyle chose, you don’t want to be on an extreme diet that restricts you so when you finish the diet you go back to eating the same things you did before and start putting on the weight again.

The key to losing that belly fat is cutting out all those bad foods that will just keep you fat but still eating and enjoy good food, there are lots of recipes out there that you can use to make some delicious meals, if you like Chinese food you can make your own with simple ingredients that are mouthwatering.

A good start is to get one of the many apps that are out there that log all you eat or keep a food diary, this will show you how much you are eating how and much fat you are consuming, you will be surprised with the number of calories you are eating.

Most of us eat far to bigger portions, our bodies don’t need and it doesn’t like huge amounts of food in one sitting, what it doesn’t use as fuel it stores as fat. Eating good clean food is the key, this means cutting out process foods like ready meals, cakes, biscuits and any other food that are empty calories that really don’t give you any nutrition. But saying that you can have a treat now and again, it’s something to look forward to, but don’t go overboard.

vegetables

The key to losing belly fat is by cutting your calorie intake this is half the battle to getting rid of that stubborn fat.

 

 

Cardio

Depending on your fitness level will depend on what sort of cardio you will do, if you have not exercised ever, you will take it slow, start off going for a 20-minute walk every other day building you speed up, the more you do the faster you will start walking, I sometimes know the weather won’t allow this so just walk on the spot indoors, if you start moving and raising your heart rate you will start burning calories. Also, try a little stretching it’s always easier later on in the day when your body is warm, doing 5 minutes of stretching in the evening will do you wonders. There are so many varieties of cardio you can do, you don’t need a gym to do it.

Your aim is to build up your stamina so you can go for a run in the park or do a home cardio session, you can join a gym if you want but you don’t have to. If you burn an extra 250 calories by doing some form of cardio and cut your calorie intake by 250 calories that’s 3500 calories which is a pound of fat loss.

Always warm up before any kind of exercise.

rope

 

Strength Training

Some women are afraid of the term strength training, if we don’t use our muscles we lose muscle especially as we get older it knows a joke, who wants to be weak with saggy underarms and a Buttock that’s gone south …no one

Strength training will help with bone density give you more energy and you will be stronger to cope with day to day life. you will burn more calories so it is a win-win situation, this is another key to burning belly fat.

When I first started doing any form of strength training I was so weak I had to do push-ups on the wall because I couldn’t even do one on my knees, but I didn’t give up, you have to be in for the long haul and it will pay off.

hand weights

There are many exercises and equipment you can use, the TRX is good you are using your own body weight and can vary the intensity by just moving your feet. What about dumbbells these are great and you can get a good strength workout done with a couple of different sized weights, always start off with a weight you can comfortably use for at least 12 reps, you should be aiming for 3 sets to start off with. I would try to get Three weighted workouts in a week along with Three cardio workouts.

I like a Kettlebell but unless you have been taught how to use one properly I would leave it as you can injure your lower back.

 

Stretching

I touched briefly on this earlier, If you want to be flexible and have good mobility and less prone to injury you must stretch, this is one of my favorite things to do.

Taking 10 minutes at the end of your workout to stretch all your muscles and ligament will help with recovery, the more you stretch the easy it will get, at first you may not be able to go too far but if you keep it up in no time at all you will one day touch your toes. Its such a great feeling and your body love a good stretch.

The Key to Losing Belly Fat

  • Cut out all the junk food that does’ not give you any nutrition, eat good quality food and cut down on your portion size.
  • Log what you eat on one of the many apps out there or keep a food diary.
  • Do some sort of cardio exercise at least three times a week, if new to exercise start slowly and build up your stamina it won’t take long before you can do 30 minutes of cardio in one go and always warm up first.
  • Add in some strength training this will build muscle, keep you strong and burn extra fat.
  • Try to do at least 10 minutes of stretching at the end of your workout to help with flexibility and mobility.