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As soon as you get up . . before you eat . . Get Burning That Fat
Doing this type of tabata style workout out first thing before you eat, gets that fat burning. Simply put . . as soon as you wake up your body is looking for fuel so doing a tabata makes it look where you really want it to ie your fat stores!! This type of intense 4 minute workout will get the body pumping and keep burning fat for hours after you have finished. Come on, you can spare 4 minutes!!
Set your interval timer for 20 seconds work 10 seconds rest
1st exercise HIGH KNEES
2nd exercise QUICK FEET
REPEAT ONE AFTER THE OTHER 4 TIMES
If you can walk easily and are not sweating after doing this . . you were not
Recently I was asked what food will give someone more energy? OK we have to roll back time here and take a little look at what you have been up to and maybe ask the opposite question ie what foods make you tired and sluggish?
If you are feel lack lustre and just can’t get that mojo working then you have obviously done something to get to this point.
Feeling A Bit In the Dark?
If you are living in the West there is a high possibility that over the late autumn and winter months there has been a noticeable lack of sunshine and a lot of dark grey days. People do suffer from Seasonal Affective Disorder or SAD as it is known. An easy fix for this is just buying a light therapy lamp or replacing the light bulbs in your house with full spectrum bulbs. Personally I have found that come the dark days and grey skies my mood dips and with it my motivation to exercise. Having a near as natural, well lit room does make a difference.
Now, let’s really get down to it. What have you been consuming?
Drinking It All In
Starting with sports drinks, coffee, tea, hot chocolate . . all of these things give your system an initial kick but the high does not last as long as the low. Just like any drug, they get over used and your body will start pushing you to drink more to keep the high. Viscous circle. Kick the caffeing, high glucose, theobromine crap, stick to water, natural flavoured water, fresh raw fruit juice, smoothies and herbal teas
Are you eating big cooked meals?
The body has to work hard to break down cooked food as it no longer contains the original amino acids that would normally work with the body to help. If you have ever eaten a Christmas dinner/Sunday roast you will recognise that stuffed sensation and afterwards you just want to lay down and sleep, or at best sit down and relax.
The same is said for eating a lot of cooked meat. This takes the body a long time to digest. People have been on health kicks for weeks, had a colonic and meat residue will still be in their stools. It can just sit in the intestines rotting down for some time. This is why people on the Atkins found they suffered with foul breath, they were literally full of rotting meat! Nice huh! So if you do eat meat try and keep it to a smaller amount in one meal rather than every meal.
Do you have regular bowel movements
When I say regular I mean at least twice a day? If not, this is a sure sign that you need to increase a few things.
First your water intake
If you do not work from home try getting up half an hour earlier and drinking 500ml – 1000 ml. Then, throughout the day drink at least another 1,000 ml of water. You can easily do this by breaking it down to 250 ml portions. By the end of the day you should have clear pee and will have noticed that your bowels have started working!
Second . . . exercise
Try and increase your exercise levels to help your body flush out toxins. A great one to get those bowels moving is body weight squats or lunges.
Third. . . back to food
Up your fresh fruit intake. Either just munch on oranges, apples, bananas throughout the day or start looking into making smoothies. Smoothies are a superb way to increase your fruit and fiber intake.
Are You Feeling Bloated?
Onto the demon wheat. It tastes so good, but is the devil incarnate! Wheat will bloat you, cause gut irritation, inflame joint pain, drain your body’s water, make your breathing laboured . . . amongst a myriad of other things. So try cutting wheat out of your diet. Once again if this is just too much to ask, at least cut it right back. For some gluten free ideas just CLICK HERE
So what food DOES give you energy?
At this point may shout at your screen a bit but bear with me.
Food doesn’t give you energy. Exercise gives you energy. Food just repairs, fuels and build. All food is fuel. Protein is a fuel, carbohydrate is a fuel, fat is a fuel. Your body will use everything as fuel. To stop feeling tired, bloated and angry/depressed avoid processed foods, drugs (including caffeine, processed sugar, theobromine, fast foods), tobacco, alcohol, wheat and huge cooked meals. Start making your meals smaller and try to incorporate more fresh whole foods. When you have your main meal have it with a large salad and eat that first. Treat the salad as your starter. Always drink at least 250 ml of fresh filtered/spring with your meal. I drink a little before and a lottle (yes I meant to spell it like that) after I eat.
Go on a detox
Last but by absolutely no means least try a detox. There are many reasons to give your body a detox, the main one here is we are trying to recalibrate your system and give it a chance to flush out a build up of toxins. This does not have to be months long, it can literally be a 24 hour (10 of those are usually used up just sleeping so only 14 hours) water fast. You can do green juice fasting for a few days. This is not an article about weight loss, this is about energising your body.
So, to sum up.
Get your body saturated in natural sun light for at least 15 minutes a day
Drink plenty of water
Cut out the processed, refined crap
Bin the drugs and mood flicking drinks
Up the intake of whole plant foods (this does not mean eating a whole lettuce/bag of carrots etc it just means not processed food ie whole in nutrients!)
Why do Body Builders and Athletes Use Protein Powder?
Most people will just tell you it is because they need increased amounts of protein to build muscle. This is not the whole story. The main reason why body-builders and athletes use protein powders is because it is the equivalent to fast food. It is quick to prepare, easy to carry around for hours on tour, easy to store and this meal gets digested much quicker than solid foods which means they can get back to training without waiting for the bloat and digestive process to take place.
We read of professionals in the fitness world consuming high levels of protein, what is missing is the fact they are not only eating high levels of protein but high levels of carbs and fats too. These people are doing excessive amounts of strenuous exercise and need a lot of calories. Another fact that is also missing is that the largest part of an athlete’s diet is not protein but carbs around 70% . Carbohydrates are the fuel our bodies go to first.
Why Do We Need Protein?
Protein is in every cell of the human body and is used for growth, body maintenance and repair of muscle and body tissue. It is also the most prolific nutrient the body holds. So there is your starter for 10 ie we already have it as a huge natural part of being human.
For over a hundred years there has been a recommendation for the amount of protein we need each day. The down side is that there is still a disparity and debate on what the correct amount is.
How Can I Tell If I Have Protein Deficiency?
You would be under famine conditions, severly malnourished have oedema of the hands and feet, irritability, anorexia, a desquamative rash, hair discolouration and a large fatty liver . . . . . . . millions more people in the west suffer from too much protein, fats than too little!
What if I am NOT an Elite Athlete or Body Builder and Just Want To Get Fit and Toned. Would I Benefit From Protein Supplements
Most people who enter a gym do so to lose fat and get fit. One sure fire way to put weight on, is excess protein. It is agreed across the board that the average lay person will consume enough protein in their balanced diet and have no need at all to supplement this. It has also been argued that as long as an athlete is getting sufficient calories in the diet they require no supplementation either.
How much protein do I need?
The Recommended Daily Allowance (RDA) for a regular person who goes to the gym is 0.8 grams of protein per kilo of body weight per day. You have to bear in mind that these are “recommendations” we are not all the same height or build and we do not all do the same amount of exercise. The RDA for a professional strength ATHLETE is around 1.4-1.8 grams of protein per kilo per day and an endurance ATHLETE 1.2-1.4 grams of protein per kilo per day .
So for person around 140 pounds this is . . .
10 stone person/140 pounds/63.5 kilo = 50.8 grams of protein
Now where could you get protein from?
100g of tuna = 26.35g of protein
100g of pumpkin seeds = 28.8 grams of protein
100g of soya beans = 35.9 grams of protein
100g of beef fillet steak = 20.9 grams of protein
100g of egg = 12.5 g of protein 
. . . . and they dogma is meat is the highest protein source! pff go figure! Although I would not rush in to recommend eating a pile of soya either!
So, we have been given the RDA for both non-athletes and athletes and they are not a huge amount at all. So what is the big fuss about protein shakes and supplements. Simply put, protein shakes and supplements are just that . . protein. A 200g bag of pumpkin seeds will set you back a around $2.49. where as a tub of whey protein powder will set you back $4.62 per 200g, but you have to buy these in plastic bottles at around $45.00 a go!! It is also worth bearing in mind that this expensive whey powder is A WASTE PRODUCT from the dairy industry!
Also, ladies be warned if thinking of using Soy Protein be careful as they imbalance your estrogen levels due to increasing an enzyme known as aromatase.
Now before anyone starts the sentence “yeah but since when do you eat a whole bag of seeds?” Answer: YOU DON’T! A meal of consisting of tuna, salad with pumpkin seeds in will be giving you your protein requirement for the day. My banana smoothie in a morning has 6g of protein in, my lunch of rice and beans has over 25 g of protein in so already without my dinner I am over half way there!
What about Protein Supplements To Lose Weight?
PLEASE DON’T DO THIS!!! The negative results of the Atkins Diet and excess protein in the body are way too available for you to make this error. Protein only suppresses your appetite for a certain amount of time, then bam, being what protein is ie a building block it starts growing stuff, loads of it and can end up building things you really, really didn’t want due to the fact that it also carries with it cancer-promoting growth hormone IGF-1. 
Another reason I would seriously body swerve someprotein powders is this piece of caution on Amazon web site that can be found on many protein powder sales pages after the supplement companies nutrition statements:
Will Protein Powders Help Me Put On Bodyweight
If you are skinny and want to bulk up your body you should look to eating NUTRIENT dense foods in a good balanced diet and doing bodyweight exercises. Just pilling a load of high calorie food into your body will just make you put on fat. Be very wary of all the posts that claim high protein = big muscles. They are missing a whole lot of extra information!!!
High protein = lots of protein . . not lots of muscles.
High levels of nutrient dense foods in a balanced diet, weight lifting and bodyweight exercises = big muscles.
A great quote from Alan Aragon, Nutrition expert for bodybuilders, physique models and LA Kings, Anaheim Ducks & LA Lakers 
“Protein powder is more of a matter of convenience than anything else,” Aragon says. “The big part of this is just making sure you get what you need. There is nothing special about protein powders that makes them any better than getting protein from food.” ….
Are You Saying All Protein Powders and Supplments Are Bad For Me
No, not at all. As I keep writing the best and safest way to get protein is through whole foods. All the nutrition experts will say the same thing. However, if you are in training and need a quick meal replacer or need to eat and train soon after then yes these supplements do have their place. Yes protein helps repair and build muscle when training no argument. The point is, you don’t need to spend huge amounts on dried food (as that is all it is) when you have the whole food, no chemicals, no allergy problems, no bloat right there in the supermarket.
A Word Of Caution BE VERY VIGILANT Some Protein Powder Supplments Have Been Found To Contain Heavy Metals
WATCH THIS SHORT VIDEO FOR MORE INFO
Heavy Metals in Protein Powder Supplements
I Want To Use Protein Powder Which One Should I Use?
Bearing in mind there are over 19,300,000 sites selling protein shakes/supplements etc out there I am not going to even try and start recommending brands. It is a very personal thing are you sensitive to dairy? Do certain foods give you bloat? Do some amino acids react with your hormones? Also as I am on the whole food rather than dried food side of things I am just better at asking you to consider a few points if you are going to use protein powders:
The more additives a supplement has the more likely you a buying a chemical shit storm! The less additives the more likely you are getting more of original whole food rather than the afore mentioned storm.
Vegan based proteins such as pea, hemp, brown rice have a very low allergy issues
Be very wary of soy a which as mentioned above, due to the oestrogen in it can play havoc with your hormones.
Casein a dairy protein is slower than most others to digest and has high allergy problems.
Whey a dairy protein is deemed one of the best due to the fact it has a large content of leucine (an amino acid which helps muscle growth) . . . mind you so do the whole foods in the chart below . Be aware there is also an allergic rate to whey due to it being dairy based.
Whole Foods Containing Leucine
AS EVER I HOPE THIS HAS SHONE A LITTLE LIGHT ONTO
THE QUESTION OF PROTEIN SUPPLEMENTS
If it helped shed a light and you enjoyed your time here why not buy me a coffee!
DO YOUR RESEARCH,
ALWAYS READ THE LABELS!
 Nutritional practices of elite athletes. Practical recommendations. Pubmed 8303140
 Do athletes need more dietary protein and amino acids? Pubmed 7550257
I bimble through my day and sometimes memories hit from my rather turbulent past few years and one came screaming back at me today.
I will say now that I have learnt from it and understand it all now; however, at the time I really didn’t. So, here is a heads up for anyone who really wants to change (for themselves), anyone who has found a different path they would love to investigate . . be warned . . people will start dropping out of your life! On a positive note other, more wonderful ones will enter it!
OK . . where to begin. I swore to myself I would be the fittest of my life for my 40th birthday and so I started training . . hard . . . every day! This was not my “normal” way of life. The fitter and more muscular I became the weirder the behaviour of my husband (now ex . . see where this is leading) started getting around me. He would turn up out of the blue when I was working (I owned an animal care company and spent most of my time out with packs of dogs). I thought he may be worried there was someone else so invited him to train with me, he turned up once and never came back. Then it got REALLY weird he would try and get me to fight him and I don’t mean argue . . I mean he wanted to REALLY fight me. When my eldest daughters boyfriend and pal came round (two big 6ft 2 lads) he would encourage them to block my way. I am 5ft 2″ on a good day and this was becoming very frightening. I didn’t understand it and it really freaked me out.
Then I noticed certain members of my immediate family slowly detaching themselves from me. Very close members of my family.
It seemed the fitter I was getting the angrier they were getting! I also started learning about the law of attraction the only spiritual thing that had ever made sense to me . I was becoming fitter and gentler with life and yet the hate I was getting in return was unbearable. I had to understand this.
So, I went looking for answers and found them . . in fact found loads of people have had the same experience.
What I learnt was the more we progress both physically and spiritually, we start leaving the people that are staying stagnant behind. I am not saying I am better than anyone, let’s get that straight here and now. I just moved on with my life in a new direction and path that they did not want to travel with me. What I do know is my whole being operates on a different level than it used to. I emit a different resonance than I used to or put simply give off a different energy. I have become a lot stronger both physically and mentally. I am happier now than I ever was and it just jarred with people.
I looked back and realised that the people who were dropping out of my life were the ones who I used to allow to manipulate me/bully me. They were the ones who said “do xyz” as otherwise we know you don’t love us! Well I realised this was bull and cut my strings so I could be puppeteered no more. They really didn’t like this! It was around this time a series of events happened that culminated in my husband getting a knife to my throat. I left the next day.
This is when I learnt the BIGGEST lesson of my life. Let people be. If they want to hate you, let them. Don’t defend yourself as there is no need. By letting your ego in on things you are adding gasoline to an already turbulent fire! You have to learn that not everyone wants to progress. This is fine, but you also must know that you cannot stay around them either as they WILL hold you back, and due to the fact the journey for you has commenced you will not be happy any other way.
People get very jealous and feel threatened by anyone that is progressing in life. They feel a need to rip them to pieces rather than congratulate. If you want to test this theory out start talking about someone like . . . .Richard Branson, Bill Gates, Mark Zuckerberg and most people will instantly try to get their nails in to something negative about them. Very few want to applaud them and say “yes what an amazing person they are created an empire and enjoys life . . what an inspiration!” and, trust me, the pulling apart bit . . they will do it about you!
On the hugely superbly up side of things, you start to attract people into your life that are resonating on the same level as you. They are the ones that after you have spent time with them you feel like your whole being is energised. The people that are eager for you to grow, who motivate you forward. These are the people who want to hear how you have succeeded and bask in your happiness. You can tell the people you are falling away from as your whole being will drop like a lead balloon as soon as they get near. All conversations will end up feeling fraught and angry and they will try everything to dis-empower you.
It sounds all doom and gloom, but I promise it isn’t. When you get through the prickly, rocky bits there is such a huge and beautiful journey laid in front of you. You will do exactly the same as me and, even though it hurt, you will appreciate every step taken on this journey and grow from it. Every new piece of learning. You will find kindness from the most unexpected places. Learn to be grateful and look forward with eager anticipation as this journey is the best one you will ever take, so you must make the most of it and keep on keeping on.
As the saying goes “Haters only hate the people they can’t have or cant be”
Is maintenance harder than getting there? And when you have been overweight for a long time how long before your mind catches up with you?
Is maintaining a healthy weight as difficult as the journey to get there?
The simple answer to this is no. However, there may be pitfalls along the way. As I wrote in my article yesterday there is a tendency for people moving over to the healthy lifestyle to think it is normal to under eat to lose weight. Sadly, this just leads to slowing the metabolism down and starting to do what is well known as “yo-yo dieting” ie under calorie eating and losing weight, body goes into starvation mode, moving to higher calories, body stores emergency fuel, you put weight back on then start the whole cycle again. This can lead to Metabolic and Adrenal Burnout. Metabolic and adrenal burnout is predominant in sports like body-building from years of cutting and bulking. In an interview Dorian Yates admitted that to compete you have to have such a low BMI that he was in agony just walking on the stage. He later found out this was due to the fact his body had stripped the fat from the soles of his feet! After competition they go into bulking or what we would just call binge eating. Eating huge amounts of food to replenished the body . . . . this is not natural behaviour for a healthy body.
To get the balance right you have to ensure your diet is always as healthy (clean) as you can make it. There is a plethora of sites out on the net giving you recipes for gorgeous, tasty, healthy meals have a look at Forks Over Knives Recipes for instance. Keep your daily intake between 1800 – 2200 calories a day. Obviously these figures are calculated on an average person, eating a healthy diet. However, if you are . . . let’s say a lumber jack or someone with an above average amount of serious lifting/moving in your day then you will need more calories. You can gauge what you are eating by using free sites such as Cronometer. If you go to the “Profile” tab you can set what your diet is ie even (fat, protein, carbs), zone, paleo or LFRV (low fat raw vegan) I use the LFRV gauge as I follow the 80/10/10 rule (80% carbs, 10% fat, 10% protein) but have a cooked meal once a day. The numbers in the box representing in units of ten the percentage of each.
To maintain you do not need to exercise anywhere near as intense as the journey you have been on to get there. Getting rid of the fat takes a lot of hard work as burning fat is the last resource your body goes for (carbs being the first). Once you are at your desired weight as long as you are eating healthily you can maintain without very much exercise. If you are anything like me though, you will want to keep your fitness level up as well as your healthy weight. I personally would advise doing a 15 minute HIIT routine at least 3 times a week. It is also worth pointing out that if you have been on the fitness journey for a while and you suddenly stop training you will find that you become very grumpy and may get some strange little mood swings as your body is now used to the happy little endorphins you produce every time you train (either that or you need more carbs in your diet!)
How long will It take For Your Mind Acknowledges the Transformation
The general consensus on this is around a year. This will vary from person to person. On interviewing a psychologist on this one she told me it takes a while for the brain to register long term major change in the body as it has programmed itself over the years to be used to seeing the body in a certain way. You have to start being very gentle with yourself on this point. When I returned to my pique fitness level I could pinch no more than a half a centimetre of flesh; however when I looked in the mirror I still thought I looked overweight (thus the interview with a psychologist ). I had to train my brain to see a slim woman instead of the unfit, overweight person I had been. A small tip is NOT to look at your body every day and just know that you are the size you are happiest at. Let your brain adjust. The most important thing you have to do is keep giving yourself the positive thoughts in your head. At the end of the day you have to control not just your eating and training but your thoughts too. Let those bad boys get out of whack and you really are in for rough ride. My thoughts in every aspect of life, is keep a track on your thoughts!
I HOPE THIS ANSWERS YOUR QUESTION.
ANY QUERIES ABOUT THIS PLEASE JUST LEAVE A COMMENT.
Weight loss and fitness have many pitfalls. The main enemy being . . YOUR OWN MIND!
It all starts out so well. You decide it is time to drop the extra pounds and/or get fit. You see all the right motivational posters. Probably spend way too much on gym clothes and gadgets/gym membership. Then after the first week or maybe a touch more, your motivation starts to slip if not come to a complete standstill.
WHY? There are a couple of reasons this happens:
Are You Doing This For The Wrong Person?
One of the reasons people fail is because this journey is not for themselves. It was started to either impress someone else, stop someone else bitching at you or because you are trying to “fit in” with what you perceive another person wants you to be.
Here is a HUGE heads up for you.
YOU CAN NOT BE ANYONE ELSE BUT WHO YOU ALREADY ARE!
If you want to change because YOU are fed up with your body then the motivation will continue as it is what you truly desire. If you don’t really want to be doing this, the entirety of your being will push against it. For instance, I train every day, some days I just don’t feel like it. That is different. The difference being is I will be looking forward to my training the next day or even later on that day. If the exercise and change of diet is making you even more miserable you really need to look into what the true root cause of your problem is.
The only approval you should be looking for should be your own. You cannot cartwheel around enough times to please everyone, so stop. You have to face your issues of self worth and take it from someone who has already sojourned down that multi-lane highway, it takes time. First off you have to understand this limited time we have on earth is made happier or more miserable by . . . YOU and YOU alone!
Mind Over Matter
Mind over matter is such a simple phrase but take it literally. Your mind can either propel you forward or put you in a permanent state of stasis.
Start taking notice of your own thoughts. Try for 1 hour not to have a single negative thought either about yourself or another person. Negativity breeds negativity. It is said that a negative statement about another person is a reflection of your own failings. Commenting on someone’s weight is a reflection of how you are unhappy with your weight. Commenting on someone wearing flamboyant clothing is a reflection of your fear to do your own thing even if it does mean standing out in a crowd. The list goes on.
Under-eating is a huge stumbling block for millions of people. Say you were eating around 3,000 calories a day of high protein, high fat foods and not exercising. You got overweight and read somewhere you are meant to eat 1,500 calories a day to lose weight. You also read that fresh fruit and veggies are the best way. If you eat meat then you’ll assume that chicken is healthy (that is another article all together). So your meals are now high in green leaves, a couple of tomatoes and a bit of chicken. Later on you are hungry, but because you are on your mission you ignore it. Soon you start getting irritable, cry for no readily apparent reason and then it all comes to a crashing halt. Reason, you have to eat enough fuel for your body to keep on going without putting it into starvation mode.
What is starvation mode? This is what your body does when you switch the calories right down. It goes into panic and slows your metabolism right down to compensate for a lack of calories.
My advice is to eat between 1800 – 2200 calories a day. Get your diet as healthy as possible, lots of rice, baked potatoes, yam, salads, fruit. Learn to make healthy smoothies rather than buy it. Find out about juicing. If you get hungry between meals eat fruit, eat a small bowl of rice.
Foods I personally avoid:
Causes bloat and irritates the digestive tract and bowel.
Causes mucus and is a major contributor to many disease. It is also high in fat . . even the low fat stuff!
Too many health reasons to list. However, this is a very personal choice. Some people love eating meat too much to give it up. You just have to do your own research on this one and come to your own conclusions. I read The China Study, 80/10/10, The Starch Solution and a plethora of medical papers from places like Pubmed and the British Heart Foundation to name but a few.
Oils of any variety
Adding fat to a meal? I don’t think I even need to explain this one!
Eating small amounts is fine but don’t be fooled into thinking they are the “healthy” option. They are have a very high fat content.
Makes the body retain water. Is a great contributor to kidney damage, muscle cramp, high blood pressure and more severely stomach cancer amongst various other things.
Unless you are an athlete or body builder and have a balanced diet this is just old worn out dogma that can lead to constipation, kidney problems, liver damage and help you pile the pounds back on too. Not only do they cost a fortune, they are HUGELY unnecessary.
Meal Replacement Shakes
Ask yourself this . . how difficult is it to put 5 banana’s, 5 dates and some mango juice into a liquidiser? Learn to make healthy meals. These replacement shakes are not a SUSTAINABLE way to proceed. When you have dropped the weight . . . what are you going to eat then.
The best advice I can give you is EDUCATE YOURSELF. Read as much as you can. When you are reading a book that claims to be a “weight loss and health” diet find out what the author looks like. If they can’t keep up the diet how are you meant to!
I have found that people rush into a gym and go on EVERYTHING. Don’t train properly and then get frustrated by the lack of results. You need a clear and concise routine that you follow religiously until you have mastered it.
If you go to a gym talk to the instructors. Ask them to make you a beginners program. You want to do high intensity interval training. Be it on a cross trainer, running or rowing machine. If you want to do weights try and stick to free weights where possible and MAKE SURE TO ASK how to do PROPER FORM. Trust me you may feel an idiot asking, but you would definitely be an idiot if you didn’t! What do you think the instructors are there for? To make sure you have your pass? No! Instructors love being asked how things work, how the body works, the mechanics of training and if they don’t they are a should hand in their notice!
WOMEN DO NOT GET BIG AND END UP LOOKING LIKE ARNOLD SCHWARZENEGGER! To look more into this read the article: Ultimate Fitness For Women
My advice, stick to High Intensity Interval Training. If you have not bought a gym membership here is a heads up for you YOU DON’T NEED ONE! The best exercises you can do are bodyweight exercises. All you need is 15 minutes a day and your body! HIIT means doing an exercises explosively for an interval of time, resting and repeating. This will leave you hot and sweaty and burning fat even after you have finished.
Training With Friends
As strange as this may sound don’t get a group of friends together and all decide to train at a gym together. In my experience the impetus will last about a week and then you will find people making up excuses, not turning up, turning up too late to train . . the list goes on. A problem I faced was people getting jealous even angry with my results because I trained my ass off and they stayed home eating cake! Yes, take a friend with you now and again. This commitment you are making should be to yourself and with yourself end of!
Now go out there and get yourself fit and healthy.
It goes without saying that anyone with an interest in getting fit desires six-pack abs. As ever, here at Get Rid of Butt Fat, I’m about to give you the low-down on six-pack abs.
“Oh, oh” I hear you cry. “Rob’s about to shatter my dreams and condemn me to a life of jelly-bellydom.”
Well – I do have some good news, and I do have some not so good news. The not so good news is that you’ve probably been going about your six-pack abs quest in the wrong way. The good news is that it is easy to fix. But first we have to get to the bottom of the strange gym-lore that is preventing you from getting your six-pack abs.
Actually, the shopping channel is probably more at fault. They are the ones that sell you the
latest gizmo and have you believe it is going to carve out your muscles and slice the blubber off you. All you have to do is wiggle your arse for several minutes a day and “Tah Dah”.
Shock of shocks when you don’t seem to be getting the results promised. Several commercials later and now hundreds of $’s out of pocket you are back at square one.
Your house is starting to resemble something out of a S & M theme night and your partner is wanting to start up an Ebay shop to clear some space.
So now let us take a look at the small print on those adverts. Some where in very small writing it will say that you will only get results if…you follow a calorie controlled diet.
So let’s cut to the chase here. We all have six-pack abs. If we didn’t our intestines would flop out onto the carpet every time we sneezed. They are your stability – without them you can’t do a right lot…Granted, you can always improve them. But not by doing a million crunches or by wiggling your arse on the infomercial gizmo you just shelled your hard earned on.
Your six-pack abs are already there, they are just hidden beneath a snug layer of chub. If you want to see your six-pack abs, you have to get below 10% body fat. Note, if anyone mentions BMI to me, I swear I’ll kill them.
Anyway…Enter the next gym-lore myth “Fat spot-reduction”…No amount of stomach exercises in the world can spot-reduce the fat around your waist. It isn’t going to happen. It isn’t going to happen on any part of your body. Your body is a one-piece suit – the bits aren’t independent of each other. Unless you have Liposuction to remove fat, you are going to have to burn it off everywhere.
The good news then is that you already know that the more intensely you train, the quicker you will burn fat. The more compound exercises you use, the more fat-burning chemicals your body will produce to burn fat. And the more compound exercises you do, the stronger your abs will be. So you really do not need to do hundreds of crunches a day to get six-pack abs.
In fact, you can get away with doing three very simple exercises throughout the course of a week. And this will probably take you less than 10 minutes per week to get the results you desire…Remember, the compound movements are doing most of the work for you. You are just adding the finishing touches to your six-pack abs.
Six-pack abs exercise 1
Six-pack abs exercise 2
Six-pack abs exercise 3
Low or High Pulley Crunch.
Perform the Crunch with one rep – use a weight that you can only just move and hold the contraction for 5 seconds
You are now on your way to six-pack abs.
For the fastest and most effective workout ever use SCT
Rant – Everything that annoys me about the so called Health Industry.
It’s no good I’m gonna have to get this off my chest – So please excuse this rant.
Here at Get Rid Of Butt Fat we like to stick our heads above the parapet once in a while and survey the mayhem around us. Most of the chaos is quite laughable and unoffensive and doesn’t warrant our attention, let alone a good rant. But every now and again something will come along and yank our chains and the rant ensues.
If you are of a sensitive nature, I will warn you now that there maybe swearing in this rant. Don’t say you haven’t been warned
Let The Rant Commence…
Some of you will be aware that Get Rid Of Butt Fat doesn’t suffer fools gladly and that It hates the misinformation peddled by the Health (S)care industry / Food Industry / Drugs companies…Please rearrange to suit. They are the same thing or at least bed-fellows. The Drugs companies own the Food companies and sponsor the Health (S)care industry. And they all sponsor the schools.
Depending upon which profession is spouting at you, everything that comes out of their dysfunctional sales manual is either sanitized, fictionalized or sponsored lies. If you are really unlucky then you will have a terrible combination of all three.
Anyway – back to my rant.
We find it incredible how much of the crap that they peddle, gets regurgitated and is used as ‘FACT’ by the populous. Humans by their very existence are essentially very lazy and because of that laziness they become very gullible and stupid.
Gone are the days though when it was not possible to uncover the truth because we now have the interweb. Exercise is one thing – there are a myriad of ways to get fit and healthy. So we understand the fact that people get confused and do not know where to start.
Diet is a contentious issue, but again, it is subjective and is down to the individual.
There are basic rules that work in both if you stick to them. You do exercise – you get fit. You eat a good diet – you improve your health. All very basic but if you head in the general direction you will get results of a fashion.
Ah…the true cause of my rant
But then we have the quackery – and what makes this more insidious than gym-lore or diet fiction is the fact that it is peddled by Doctors. The medical profession, people who are held in high regard in our society. These people have a licence to get away with murder – and some do.
We cringe when we hear people say “Oh, it must be true – my Doctor told me…” However, we do love it when the same people ask for advice and we can say “How the fuck should I know – I’m not your Doctor”.
Nobody takes these people to task on any of the crap that they spout as fact. When questioned about their spurious none sense, their stock reply, much like that of the teaching profession, is “Because it is”.
So Why The Rant?
Yes, most people are lazy and quite a few are stupid. But these poor bastards actually believe everything that is told to them by people they have been led to believe are better than them.
These people are charlatans, snake oil sellers and their lies are fucking dangerous.
Come on people, if something blatantly doesn’t make sense, question it! Don’t just walk away with the words “Because it is” ringing in your ears.
Test everything out for yourself. Don’t just grease up, pucker up and take it. If you think you are being shafted, then the Rohypnol has worn off.
Believe me, if you are following then you are being shafted.
Fight for your right to Rant…Besides, there is nothing funnier than catching someone on the hop when they can’t explain why they are paying lip service to something that makes no sense.
And in this World of Political Correctness, it is good to have a rant and be Politically In correct.
What is Training Motivation and why do we need it?
Training Motivation is what makes us move forward. It is what makes us progress. Training Motivation is the one thing that separates the dreamers from the achievers.
The doers from the thinking about its!
Training Motivation and motivation in anything is the crucial element in setting and attaining goals.
Training Motivation is focus and discipline and goal setting is your road map.
It is a question that gets asked repeatedly, time after time. Anyone who wants to become fit, healthy and more educated have to be motivated to do so. They basically want to know how to maintain momentum. How to continue in their quest to make their lives better for themselves.
Training Motivation is what makes us move forward. It is what makes us progress. Training Motivation is the one thing that separates the dreamers from the achievers.
Where Does Training Motivation Come From?
The only person that can truly motivate you in anything is you. So Training Motivationstarts and ends with you. Other people may be able to help you in your quest for a period of time. But as soon as your goals differ to theirs, they will no longer be of any motivationto you.
Why? Because you are doing something that they are not. Your aim is no longer their aim – you have moved in a different direction. A direction that normally conflicts with theirs.
The problem that a lot of people face is wipe out in motivation after a couple of weeks. This article will provide you with some tips to keep your Motivation For Training up and quite literally running.
Motivate Yourself . . Don’t Demotivate Yourself
Training Motivation involves Setting Goals and Rewards
Training Motivation involves always setting goals for yourself.
Set small goals which are easier to achieve and set longer term goals which will take longer to achieve. This will ensure that your goals are taken one step at a time. There is little point in going from never having exercised in your life to saying “I will have a P90X body in 3 weeks”. It is not going to happen.
Your P90X body is a long term goal – 90 days to be precise.
However, if, for example, you can not do a single pushup; make it your goal that in two weeks time you will be able to do a single pushup. Start by doing a pushup with bent knees and work towards your goal.
You now have a short-term goal. A goal that will take two weeks to achieve.
When you achieve your first goal, you then set another short-term goal. This next goal could be “doing 30 pushups in a row”. This is Training Motivation.
Each small goal gets you closer to your larger goal.
When you reach your goal reward yourself with something to motivate you further. An ipod, training timer, kettle bell etc. Your Training Motivation is fueled by your progress to each small goal and the rewards you give yourself.
Training Motivation ~ KEEP FOCUSSED ON WHAT YOU WANT . . ALL THE TIME
Training Motivation Tips
Write down your goals, and read them every day.
Surround yourself with pictures of everything you want to be and have.
Watch inspirational people of videos.
Surround yourself with like-minded people.
Only focus on what you desire.
Take pride in everything you have done.
As you grow, change your goals.
Training Motivation starts and ends with the goals you set. Fail to plan and you plan to fail
To get rid of butt fat, it is not just about the exercise you do. It is also about the quality of the food you stuff in to your face. If you shove fat and sugar in to your mouth, you are going to struggle to get rid of butt fat.
However, there are healthy and tastier alternatives to the Worlds favourite snack. So if you can’t do without your chocolate fix, don’t worry!
You see, the whole ethos behind Get Rid Of Butt Fat, is to find ways to keep you on track. We hate wasting time, money and energy. If we can get rid of any obstacles that stand in your way, then we will.
Eating the right foods will help you to get rid of butt fat. But , as we’ve pointed out previously, eating or diet is a very emotive and tricky subject. Getting everything that you enjoy out of your life does not make for a happy or enjoyable experience.
So, keep some of your favourite foods in there. Just make sure that they are on the healthy side. This smoothie ticks all of the boxes.
Here is our favourite recipe to one of the finest tasting smoothies on the planet.
Ingredients for the Get Rid Of Butt Fat Choccie Smoothie
125g of Almonds or
125g of Hazel Nuts or
125g of Sun Flower Seeds or
125g of Sesame Seeds or
125g of Linseeds etc etc etc
Pick a nut or seed that you like the taste of. Nuts need to be soaked in fresh water over night and seeds need to be soaked for about 2 hours. If you like your smoothies to be sweet – soak a Date with your nuts or seeds.
2 desert spoons of raw Cacao. You can use normal Cocoa powder but it has a burnt taste and will need sweetening up with dates.
Recipe for the Get Rid Of Butt Fat Choccie Smoothie
Strain the seeds or nuts that have been soaking (with or without Dates – Dates add more sweetness) and put into blender with approximately 500 ml of fresh water.
Blend to oblivion. If you are using a normal blender this may take a minute or two, if you are using the blender shown it will only take seconds.
Now strain your mixture through a sieve or a muslin cloth or through a pair of tights/stockings. This will leave you with the milk of your nuts or seeds.
Now add more water water to your milk to make it up to 2 litres. 125g of nuts or seeds easily make up 2 litres of milk. You are now ready to make a smoothie.
To make a litre of choccie smoothie add approximately 500ml of nut milk to your blender, put in 4 bananas and 2 desert spoons of either raw Cacao or Cocoa powder and blend it all together.
Tah Dah! You now have one of the finest smoothies in the World.
You can make your smoothie sweeter by adding dates to the milk or by using riper bananas and you can make your smoothie thicker by adding more bananas or by adding a little more cacao or cocoa powder.
You can buy cocoa powder from all Super Markets but Raw Cacao is usually a specialised purchase though very comparable in price. The difference is that Raw Cacao is not cooked and therefore does not have that bitter burned taste that cocoa has.
Enjoy your drink – it will help you get rid of butt fat.