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How To Reduce Belly Fat…The Easy Way

Let me be clear about this and say it as simple as possible…..

You CANNOT spot reduce fat!  In other words, if you want to lose belly fat, doing sit ups and crunches will NOT give you a small midsection!
Let's face it folks, when you're over 45 years old, this whole "I can do a 2 hour workout at the gym" thing just isn't as sexy as it was when you were 25 years old.


But, at the same time, you have learned to be more efficient with things in our life at this age as opposed to the younger you, right?
I'm here to tell you we can all be more efficient with this "reduce belly fat" thing as well.
Remember, we ALL have a six pack in our midsection, but it's mostly covered up with that unwanted fat.
So the question then is, "how do I get rid of the fat in the most efficient way possible?"
Let me see if I can explain this in simple terms. (I like to keep things simple)

In order for this to make sense, you may need to change your mindset just a tad.  In other words, instead of focusing on doing mid section exercises, focus on total fat body fat loss. Get it?
I'm going to outline a thought process that, hopefully, will make sense and could be labeled in the "more efficient" category, sound good?

The First Thing Is:

Understanding that your body is ALWAYS burning energy.  When your body burns energy, it's actually burning calories.
Here's the rub though, the older you get, the less energy your body burns while you're resting.
Now granted, it isn't all age.  As I've stated quite a bit….LIFE HAPPENS!  With this comes things like…..stress!
Also, let's not kid ourselves, we don't move as much as we did when we were younger.  We like our "quiet time" and our "beer time" too, which all comes into play with this energy use thing.
I say this because now our metabolism is used to all this Life Happens stuff, so we have to consciously make a change to fool it into using more energy.
To do this leads to…..

The Second Thing:

Figure out how to burn more energy/calories while you sit on the couch.
And, here's a bit of trivia for you: Every pound of muscle you add to your body, your body uses up to 50 more calories a day while at rest.
So, we just need to figure out how to add more muscle to your body is all.  Simple, right? 
What happens when you add more muscle?  You lose more fat……..WHILE YOU'RE RELAXING.
Think about it, how would you like to reduce the fat around your arms, in your legs, maybe in your butt, and AROUND YOUR WAIST?
And what happens when that fat reduces and melts away?  Your muscles start to show more and more!
Remember when you used to show off the "guns"?  Well, with this reduction of fat, the "gun show" will come back in town baby!

Think about this for a minute, and I'm showing off that Saint Joseph's College Mathematics Degree here…
if adding one pound of muscle burns and extra 50 calories a day just when sitting around, how much does two pounds of muscle burn?  100 calories!
So, you literally burn an extra 700 calories a week, just when you're relaxing!  Now THAT'S some math I can enjoy! 


The Third Thing:

How do you add that 2 lbs of muscle?
Believe it or not, it's easier than you think.  AND, 30 minutes a day, 4-5 times a week is all you'll need.  But I'm talking a good solid 30 minutes of some sort of exercise, not doing one set of something and resting for 5 minutes.
Remember how I talked about that efficiency thing earlier? 
Well, it REALLY comes into play now.
There has been all kinds of science showing how a good solid 30 minute workout can add muscle to your body just as a 90 minute workout can, but we'll save that for another time.

The purpose of this writing was to get you thinking in a different way, about how your body works and yes, how you can reduce that belly fat too!

I get into the "How to be more fit and healthy after age 45" thing in more detail with a video.  You can view it at www.TopFitnessStrategies.com/fit

Just click that link and give it a listen.  Hey, you never know, it may trigger something and you'll say "Yeah, that makes sense!"   Now, just click and listen!

How To Achieve Your Fitness Results…The Easy Way

If you look around the internet (yes, even here at TFS), you’ll see programs for exercise, programs for  nutrition, and just programs for overall good health.   Is there anything wrong with these findings?  Usually not, but that’s not what I’m talking about today.

Today, let’s talk about results.  What are they and how to achieve them.   As always, this writing will have the lovely TFS spin on it, so pay attention!

Results are what happens to your body when you start a program and STICK TO IT!  Now, the program doesn’t  always have to be good for you.  For instance, and I’m sure some of us have partaken in this program a time or two….the “pizza and beer” diet.  The physical and visual results may not be appealing after a month of following this diet a couple of times a week….are you with me?

Now, if you do just the opposite, have a nice healthy meal a couple of times a week and wash it down with some good ol’ water, your results may be a bit better.  You may lose a few pounds, you may be able to focus more clear (or is it clearer, I’m not sure), and you just may feel better about yourself all the way around.

So, as you can see, I did not give you a clear definition of results, but I feel a made a pretty damn good argument when it comes to understanding what results are, don’t you think?

Let’s now put our focus on achieving results.  Better yet, let’s focus on the motivation behind achieving  the results you may seek. 

The easiest one to think about is the dreaded weight loss results.  Because certain television shows focus on weight loss, it seems the whole country is ONLY interested in it as well.  And we, as trainers (or even wanna-be-trainers) usually tell you to throw away that scale!  Why do we say that?  Because if you want to lose, let’s say, 5lbs in the next month and you only lose 4lbs, you may be less motivated to work as hard as you did.  You may get that little negative guy on your shoulder saying, “see, I told you, all that work and you didn’t meet your goal weight, why do all that effort when you know it doesn’t work.”  You know what I’m talking about here, I don’t need to go into details.

But there is also the opposite, you may be the kind of person that is determined to get to that 5lbs and you’ll work even harder to get there!  You’ll tell that little guy on your should to “f” off and get out of your way!  If that’s you, AWESOME!  But trainers can’t take that chance for people to be self motivated.  We want to people to ACHIEVE…not get discouraged.  Does this make sense?

Instead, the good trainers would rather you NOT focus on the scale and DO focus on a dress you’re wanting to fit into; a pair of jeans you haven’t worn for a while because they are too tight; that new suit hanging in that store window that would LOOK awesome on you; that shirt with the baggy sleeves you’re wanting muscle to fill, are you feeling me dawg?

What I’m saying is results will happen when you attach something emotional to it.  How did you feel the last time you tried on a pair of jeans that used to be too tight on you and they now fit?  What about that dress you once wore proudly and you can once again rock the house in?  Felt pretty good, eh?

Here’s the secret about the results, they were achieved by having the motivation to fit into those cloths.  Oh sure, you worked hard, you sweated, you struggled and you sacrificed, but it was a journey to achieve the results from the motivation!  It was the emotional high you felt when you tried on those cloths that made you feel good about those results. 

What I’m saying is, being emotional about something was the factor to getting the results.  Once you can attach emotion to whatever it is you’re doing, the results will come a LOT easier than if you don’t.  

Does it have to be cloths? Heck no, maybe you want to be all toned up on stage in some sort of competition.  Maybe you want to look good for an upcoming reunion.  Maybe you want to ride the Dumbo Ride with your kids at Disney World.   Whatever it is, emotional attachment will be the driving factor for you to ACHIEVE THOSE RESULTS!

Now, are you a Fitness Insider?  Have you heard the latest podcast?  Just click on the “podcast” tab at the top to find out more.

Alcohol and Working Out

Let’s talk about alcohol and the affects it has on your body (in terms of being healthy and working out).  We hear all the time that “alcohol is bad for you” “alcohol makes you gain weight” and stuff like that, right?  Well, I’m here to tell you that I’m Italian and drinking wine is part of my culture.  Now, the last time I checked, wine was considered alcohol, so yes I drink alcohol.  I say that because I don’t believe alcohol, in small amounts, is bad for you.  I do believe, though, that excessive amount of alcohol is bad for you.  

But today, I’m not going to focus on how much you should or should not drink, but WHEN you should be drinking it (again, in terms of being healthy and working out).  How many of us, no matter in what stage you are in your workout cycle, go out to a friend’s party and say “I’ll just drink a little to be social because after all, I’m trying to lose weight and get fit”.  Now, there is nothing wrong with this, but do you understand how your body reacts to fuel intake at different times of the day?  If not, I’ll give you a brief explanation, which is what this article is all about.

We all know that the human body burns fuel 24 hours a day.  But it significantly slows down when the body is sleeping.  We also know that the body burns off sugars before fat, protein, etc..  So, when we look at the way this all works out, it makes sense. 

When you drink this “social drink(s)” at the party, it almost always is accompanied with some sort of food consumption as well.   We now leave the party and go home and it’s time for bed.  What happens when we sleep?  Our body burns the alcohol first then goes to the food.  BUT, our metabolism is slowed down because of the sleep thing so we aren’t burning as fast.  Now we wake up and, even though our body was burning the alcohol, chances are it didn’t get to the food.  We get up and now it’s time for breakfast because we are conditioned to eat at certain times of the day (it’s that Pavlov’s dog thing).  We put more food into our body which has not finished doing its thing from the food we ate the night before.  Get it?

Not only this, but we don’t “feel” like working out because we feel a bit bloated.  Being bloated may also make you feel ugly.  When you feel ugly, you just want to eat more.  It’s an ongoing cycle.  

I know this is a brief and crude explanation, but it does make sense when you think about it this way.  Maybe you’ve thought of this all the time and maybe you haven’t.  But now you know how it all works.  So, if you’re engaging on a workout program, or you just want to lose weight, or just want to get fit, or just want to feel better, this little tip about when NOT to drink alcohol may help you out. 

Now, before I finish, I want to say that if you are in the process of losing weight, ANY alcohol is not a good idea.  Also, we can go on and on about what alcohol does to your midsection.  Can you say "muffin-top"?  Nuf said