Tag Archives: belly fat

Still Haven’t Lost the Belly Fat?

Author:  Carolyn Small

Hello everyone. I hope all is well with your weight – fat loss plan.

How’s your diet working?  Are you losing weight?  Yes you say?  You reached your weight loss goal? Awesome!  Got that flat belly you’re been wishing for?  Oh, still battling the bulge ah?  You’ve lost 20 pounds but you still can’t get those new jeans to fasten around your waist?

Well, how did you lose your weight?  Was it through dieting alone?  Did you use a healthy diet, one that you will stick with from now on or was it one of those lose-weight-quick-while-you-sit- on-the-couch diets?  If you did exercise, did you combine cardio and strength training exercises?  Bottom line – Did you lose fat, which accounts for that spare tire around your midsection?

News Flash:  There is a method to losing weight – fat and keeping it off.

First of all there is a difference between weight loss and fat loss.  I discussed this in a previous post so I won’t delve into that subject now; however, if you missed that discussion click here to view the post.

If you are overweight and have excess body fat, you must design your workout program to include exercises that will allow you to lose weight, burn fat AND build muscle.  Your diet plan should focus on these three elements as well:  weight loss, fat burning and muscle building.

One of the best-selling diet and fitness eBooks in the history of the Internet is Tom Venuto’s Burn the Fat, Feed the Muscle book.  Tom Venuto is a respected fat loss expert, natural bodybuilder, and personal trainer.  His Burn the Fat program has been described by some as a “Fat Loss Bible.”  It is simply one of the most complete, detailed, and precise guides to fat loss you will ever see.

Why is it different from other weight loss publications on the market?

Simply put, it is not a “weight loss” program, but rather a “fat” loss program.  Burn the Fat shows you exactly why it’s fat you must lose, not “weight” (which includes muscle, water and other lean tissue) and then goes on to show you exactly how to do it.  A lot of attention is paid to each and every element of successful, healthy, permanent fat loss.

With the information in this book, you will be able to easily determine your own ideal macronutrient ratio.  [The 3 macronutrients are the main nutrients your body needs to survive. They are carbohydrates (your body’s main source of energy), dietary fats (which have numerous health benefits) and protein (which helps build, create and maintain your body’s cells).]  You will be able to analyze your body type, determine the amount of “maintenance” calories your body requires daily, and assess whether you are carb tolerant or carb intolerant.

A personalized approach such as this is needed – because each of us is unique – no two people are exactly alike in terms of body physiology and personal goals.  Therefore, anyone who needs to lose weight – burn fat, will benefit from Tom’s program.

If there is any drawback to the Burn the Fat eBook, it’s that it contains so much information, that some readers may find it a bit overwhelming.  Those who are looking for a quick start type of fat loss program might be a bit intimated initially.  The good part however, is that even these types of readers can feel confident and assured that it will be worth the effort – because this will literally be the last book they will ever have to buy on the subject.

Best of Luck on Your Weight – Fat Loss Journey!

Carolyn

P. S.:  The most important tip to remember is that diet and exercise go hand in hand.  No natural fat loss is possible by dieting or exercising only.  Natural and healthy fat loss is only going to be achieved by changing unhealthy habits and by starting a new life style.

P. P. S.:  Leave us a note.  Share with others your success story or your struggles.  We’re here to help!


FINE PRINT
This policy is valid from 12 November 2009. This blog is a personal blog written and edited by me, C. Small. For questions about this blog, please contact cvsbushrod@exercise-and-nutrition.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

Do You Need to Lose Weight, Fat or Both?

Hello.  This is Carolyn Small.

Have you ever loss weight, say 5, 10, 15 pounds or more and still not look good in that new outfit you bought?  I know I have.  What I’ve learned is that there is a difference between weight loss and fat loss.  Some people think like I once did that if they lose weight they will also lose the fat that they want.  That’s not necessarily the case.  Depending on your particular situation, you may need to lose weight, or fat, or both to reach your fitness goals.  By now you may be asking yourself, “What’s the difference” and “Which one do I need to lose?”  Well, I’m here to help.  Read on.

Measuring weight loss is essential in determining if the weight you’re losing is really coming from fat.  High levels of body fat are belly-fatclosely tied to many of the diseases affecting people today. And, size is not always the best measure. It’s possible to drop weight without affecting fat stores very much.  The result is sagging skin, no muscle tone, and a level of body fat that leads to a number of health risks.  What the body looks like on the outside can be very misleading when looking at muscle to fat ratios.  And keep in mind that when you step on your bathroom scale every morning, what you will be reading is weight loss not fat loss.

Let’s begin by defining weight loss & fat loss so you know what I mean.

  • Weight Loss. You want to lower your body-weight, the sum weight of your bones, muscles, organs, body fat, etc.
  • Fat Loss. You want to lower your body fat, the amount of fat your body carries.  For healthy goals see table below.

Problems with Weight Loss. If you want to lose weight, it’s most likely because you carry too much fat.  There are people who must lose weight, like athletes before a competition, but most want really want to lose fat.  So stop weighing yourself.

  • Unreliable. Your body-weight can fluctuate daily since it’s influenced by your stomach/bowel/bladder content, water loss/retention, muscle loss/gain, fat loss/gain, ….
  • Irrelevant. 2 people with similar height can weigh the same, but look completely different because one has lower body fat than the the other.

So just what is considered a healthy percent body fat?  The table below reflects the recommendations of the World Health Organization and the National Institutes of Health:

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Make Sure You Lose Fat, Not Muscle? 5 lbs muscle takes less space than 5 lbs fat.  That means you’ll look slimmer at the same body-weight by building muscle.  Keys to losing fat, not muscle:

  • Get Stronger. Strength training builds muscle & prevents muscle loss.  It also helps sticking to your diet.
  • Eat Healthy. The best way to take off excess fat and still be healthy is by adopting a well-balanced diet.  Eat whole unprocessed foods 90% of the time, eat less starchy carbs, significantly reduce your fat intake and exercise daily.

You can do cardio to speed up fat loss.  But without strength training, cardio will cause muscle loss and you’ll end up skinny, but still have excess body fat…something you will want to avoid.

Remember fat is also a necessary, vital part of our physical make-up.  It is excess body fat that is the big problem. Having excess body fat, being fat, increases your risk of heart attack, stroke, diabetes, hypertension and many other serious diseases.  And perhaps most serious of all, if you can get more serious than a heart attack or a stroke, is that excess body fat is being linked to many more types of cancers than previously known.  Excess fat is bad, bad,very bad!

Hopefully the above will help as you design your Healthy Lifestyle Plan.  After putting your Plan into action and sticking with it, check yourself in a couple of weeks.  You may find that you don’t really need to lose weight after all.

I wish you the very best on your quest for losing your excess fat and for achieving a healthy lifestyle.

Feel Good!  Look Good!  And Be Good!

V/r,

Carolyn

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FINE PRINT

This policy is valid from 12 November 2009. This blog is a personal blog written and edited by me, C. Small. For questions about this blog, please contact cvsbushrod@exercise-and-nutrition.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

3 Strategies to Melt Away Belly Fat

Author: Michael Inglesbelly-fat

You can  melt away belly fat  with three proven techniques for weight loss: cardio training, healthy eating and muscle building exercises. Belly fat is just like any fat that is stored on the body and it comes off in the same way. Hiding it is one option but we all know that that only works to a certain extent. When you have extra fat on your tummy, all you want is to know how to get rid of it.

Here are 3 strategies that will help you melt away belly fat:

1- Step Up the Fat Burning

One of the best ways to melt away belly fat is by stepping up your heart rate and stoking your body’s fat burning furnace. It is true that any kind of sustained exercise burns extra calories but when you exercise to increase your heart rate, you burn even more calories as your body taps into your fat stores even more quickly. This is accomplished with cardiovascular exercise.

It does not matter which type of exercise you do as long as you are sustaining your workout at a rapid rate. First, you need to determine your target heart rate range, and then you should work out at the top of that range. Anything above can be dangerous and anything below will not be as effective. Whether you choose to power walk, swim, dance or bike, you can burn extra calories and melt away belly fat in just a few weeks with regular exercise.

2- Eat Smart

Cardiovascular exercise will not do much if you are taking in more fat and calories than you are burning.  It is equally important to follow a healthy diet plan to achieve the maximum benefits of exercise. Cut out all fats and sugars from your diet and increase lean protein and complex carbohydrates.

3- Build that Muscle

Strength training tones the muscles all over the body and can firm up your belly area, too. With strength training, the more muscle you build, the more fat you will burn.

If you really want to  melt away belly fat , use all three of these methods and you will see fantastic results in just a few weeks!