pumpkin

Six Healthy and Delicious Halloween Recipes

Halloween season is here and the time is now for a big-time reality check: pumpkin season is REALLY when the holiday weight gain starts! While the month of December is typically blamed for holiday weight gain, the fact remains that the pounds actually start to get packed on in late October.

The amount of eats and treats that people consume is alarming. One of the main problems is the smaller “snack sizes” that the candy manufacturers have made available. Eating several “mini” chocolate bars is something people see as “ok“because of their smaller size. In other words, it becomes a lot easier to convince yourself to indulge in these gut-swelling goodies and then you end up eating even more than before!

So now let’s focus on what we can control. Use the following six fat loss friendly Halloween recipes  for keeping the pounds off while still allowing for the occasional indulgence this trick or treat season:

PUMPKIN PROTEIN PANCAKES

Pumpkin Protein Pancakes

Ingredients:

1 cup canned pumpkin

2 egg whites (about 1 cup)

1/4 cup water

1 cup almond flour or oat flour (ground oats)

1 big scoop vanilla protein powder

1 Tsp baking powder

1 Tsp cinnamon

1 Tsp vanilla extract

1 Tsp salt

Optional toppings:

– Tiny dash of nutmeg

– Pure maple syrup or honey

– Butter

Directions:

1. Put everything in a bowl except water and blend at medium

to high speed.

2. Add water to achieve desired consistency.

3. Heat a pan or skillet to medium hot.

4. Scoop 3-4 inches of batter onto the pan. Use a spatula to

check when they’re ready to turn as they won’t bubble like

regular pancakes.

PROTEIN MUFFINS

Protein Muffins

Ingredients:

15-ounce can of pureed pumpkin

2 eggs or . cup egg whites

1 Tsp vanilla extract

1 Tbsp coconut butter (optional)

1 cup almond butter

2 scoops vanilla protein powder

1 Tsp baking soda

1 Tsp cinnamon

. Tsp nutmeg

Drizzle of honey, agave nectar or maple syrup

Handful chopped walnuts

Directions:

1. Preheat oven to 375 Degrees

2. Mix all ingredients together.

3. Scoop mixture into muffin tray and cook for 8-10mins

PUMPKIN PIE SMOOTHIE

Pumpkin Pie Smoothie

 

Ingridients:

• 1 scoops SFH grass fed low vanilla protein

• 1 cup unsweetened almond milk

• 1/2 cup pumpkin puree

• 1 tsp cinnamon

• 1/2 tsp nutmeg

• stevia (to taste)

• 5 ice cubes

Directions:

Put all ingredients in a blender and enjoy!

PUMPKIN COCONUT CHICKEN

Pumpkin Coconut Chicken

Ingredients:

1/4 cup canned pumpkin

1/4 cup canned coconut milk

2-3 pounds chicken thighs, fat trimmed

1 large onion, sliced

1 Tsp coconut oil

1 Tsp curry powder

1 Tbsp cumin

1 small handful minced garlic (2-3 cloves) or 1 Tsp garlic powder

Sea salt and fresh cracked pepper

Crushed red pepper flakes (optional)

Directions:

1. Trim the fat from the chicken.

2. Melt the coconut oil in a pan over medium heat while you salt

and pepper both sides of the chicken.

3. Lightly brown chicken on all sides and add to the crockpot.

4. Add pumpkin and coconut milk to the crockpot, stir, add spices and stir again.

5. If chicken is not completely covered in liquid, add just enough water to cover, then top with sliced onions.

6. Cook on low about 5 hours or until chicken is fully cooked (but not over cooked!).

PUMPKIN PROTEIN PUDDING

Pumpkin Pudding

Ingredients:

1 cup cottage cheese (whole, 2% or fat-free)

1/2 can of pumpkin puree

1/2 Tsp cinnamon

3/4 scoop vanilla protein powder.

Directions:

1. Put the cottage cheese, pumpkin, cinnamon and protein powder (and any of the optional ingredients) in a bowl.

2. Mix until it is thoroughly combined. You can also blend the pudding, before adding the nuts, in a food processor or simply with a with a hand mixer to give it a smoother consistency.

3. Once you have it all mixed up, I think you know what to do from there.

Bonus candy recipe for crushing those sweet tooth cravings:

NO-SUGAR SOUR FRUIT CANDIES

Sour-Candies-copy-1024x680

INGREDIENTS
Serves 12
⅓ cup fruit-only juice (make a batch with your favorite 100% only Juice)
1 teaspoon citric acid, divided
½ cup water, divided
4 (1/4 oz) packets unflavored gelatin
¼ cup coconut nectar
1 Tablespoon arrowroot starch(you can substitute tapioca starch or corn starch)

INSTRUCTIONS
In a small pot combine the fruit juice, ½ teaspoon of the citric acid, ¼ cup of the water. Mix well then sprinkle the gelatin evenly over the top of the fruit mixture. Set aside.
In another small pot, combine the remaining ¼ cup water and the coconut nectar.

Bring to a rapid boil for 5 minutes. Pour the hot nectar mixture over the gelatin mixture. Immediately place over medium heat and stir well until liquid and smooth, about 4 minutes.

Pour the mixture into an 8×8 pan and leave at room temperature for 2 hours. Cut into pieces. Combine the arrowroot with the remaining ½ teaspoon of citric acid and coat the candies. Place the candies on a wire rack and dry for 8 hours or overnight.

*For fun shapes try using a rubber mold, and pour the mixture into the mold in step 3. Enjoy!

NUTRITION
Serving size: 1 Piece Calories: 36 Fat: 0 Carbohydrates: 6 Sugar: 0 Sodium: 7 Fiber: 0 Protein: 2

We must break out of the frustrating emotional eating patterns that sabotage our fat loss efforts during the holidays. Our brains are wired to crave the sugar-laded treats that typify the Halloween season.

So, instead of using Halloween as a reason to justify eating a bunch of junk food we spin the seasonal event to spice up food by making healthier holiday recipes. Halloween thus becomes a fat loss tool for us, an approach that is key to adopting a healthy lifestyle for long-term weight loss success.

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Nancy Mirror

Flip Your Priorities When It Comes To Fat Loss

One lesson I have learned over the past 14 years being fitness professional is that common sense is not so common.  Now this has nothing to do with the all the amazing members of Fit-2-The-Core over the years I’ve had the pleasure of working with, it’s the advice they get from the Media, Doctors and Friends that have taught me this very valuable lesson.

I had a big reality check this week, as a Doctor of one of my newest members actually prescribed that she stops strength training until she loses 6 pounds, no distinction between fat or muscle, just 6 pounds. His prescription was to perform a 4-5 week aerobic training program until she loses 6 pounds and then she could return to strength training – this blew my mind!

It seems that there is so much misinformation out there, that even Doctors must be confused by all of it. The fact is that there is information overload when it comes to fitness and I understand why the average person could be confused, but I really don’t understand why a medical professional would be. I believe if someone is going to give you advice, that they must back it up by science not hype, they must be a real world practitioner working with clients who got real results and have experience as a coach in this field.

Now beyond this doctors’ recommendations I do believe there are many people maybe even including you, that still believe that aerobics is more effective than strength training.  Don’t mistake this with interval training or aka HIIT, as this is an effective strategy for fat loss, but stills fall shorts of the fat loss benefits associated with resistance training.

Cardio is simply anything that gets your heart rate-up; your body doesn’t know the difference, whether your jogging or performing kettle bell swings. The distinction between what type of result you get from cardio are the intensity or heart rate zones you’re working in. Simply imagine how different of a feeling it is to jog and sprint. Jogging can be done for hours, where sprinting at maximal speeds can only be done for seconds, and there is a huge difference in how your body adapts.

Now of course I don’t believe that someone who hasn’t worked out in awhile should just go head first into a high intensity strength or interval workout. So the initial goal is to move better and feel better while learning many of the movement skills required for the progression into higher intensity efforts, as this is where the fat loss magic happens.

So in a sense this could be considered a form of aerobic training and slowly as you start to move better, feel better and become proficient at many of the exercises,  you start to ramp up the intensity. The same holds true for cardio, this is why the way we utilize heart rate training is so effective, it meets you where your current fitness level is (at), keeping you in the recovery zone longer than the training zone. Over the weeks you start to spend more time in the higher intensity zones as your fitness improves.

This is the beauty of strength training, it helps you to move better, and it gets you stronger and leaner, reshaping your body and mindset. It also increases many of the growth hormones that increases your bone mass, lean mass (the reason why scale weight is not a an effective measure for progress), insulin sensitivity and decreases many health risks such as heart disease, obesity and osteoporosis, something aerobics simply doesn’t do effectively.

I believe people; even Doctors apparently forget that it’s your muscles that move your limbs, not your heart. Also muscle is where sugar and fat is burned, so why do something that will shrink what basically increases how many calories you burn throughout your day?

Simply put strength-training changes the way your body looks, by gaining precious lean muscle mass, bone mass all while helping you to lose inches (This is why the scale can tell you lost minimum weight, but you dropped two clothes sizes). Now interval training compliments this perfectly by giving you some of the same hormonal effects, but also helps to stimulate the metabolism even further by demanding more fat calories be burned throughout the day, just like strength training, but for a shorter period of time.

Aerobics is the least effective strategy for fat loss, but it can compliment the other two as a recovery strategy and yes you burn some calories, but you do not improve your metabolism at all. In fact you only burn calories during your exercise effort, and depending on how much you do, you can slow your metabolism down.

Take a look at these two studies:

Six Month Study
Two Groups:
Diet Only
Diet Plus aerobic exercise (50mins, 5 days per week)
No additional effect of aerobic exercise on body composition
J Clin Endocrinol Metab. 2007 Jan 2
Effect of calorie restriction with or without exercise on body composition and fat distribution
Reedman et al

Twelve Month Study

  • Six hours of aerobic training per week for one year.(60 mins per day, six days per week)
  • Average weight loss after one year was 3.5lbs or about .3lbs per month
  • 08lbs for women and 3.96lbs for men

Obesity 2007 June- 15:1496-1512

Exercise Effect on Weight Training and Body fat in Men and Women

Mctierman et al

The first study showed that 5 days of 50 minutes of aerobics for 6 months resulted in zero weight or fat loss. So they performed 1,200 minutes or aerobics and got nothing from it, talk about a waste of time.

The second study was for 12 months at 60 minutes 6 days a week of aerobic training, and at the end of the year, they lost only 3.5 lbs. that work (17,280 minutes) and only .3lbs of weight loss a month, not even sure of fat loss, as they didn’t distinguish between fat loss and muscle loss, so who knows?

This study compares aerobic training to interval training:

20 weeks of endurance training vs 15 weeks Interval training

  • Energy cost of endurance training = 28,661 calories.
  • Interval Training= 13,614 calories (less than half)
  • The interval training group showed a NINE TIMES greater loss in subcutaneous fat that the endurance group(when corrected for energy cost).

Burn Fewer Calories and Burn more Fat with Interval Training

  • Tremblay A, Simoneau JA, Bouchrd C.
  • Impact of exercise intensity on body fatness and skeletal muscle metabolism
  • 1990 Jul;43(7):814-8

Interval group burned nine times more fat and spent 47% less time exercising, ouch. The correction for energy cost is the amount of calories that the interval training group burned for the next 24-48 hours after their workout, EPOC(Exercise Post Oxygen Consumption). This is the beauty of interval training, you work without oxygen during the high intensity part of the interval workout, creating an oxygen deficit that your body must payback, so it increases your oxygen uptake during the next 24-48 hours, increased in fat calories burned, yay.

These are just a couple studies, but I believe it’s very clear that aerobics is literally a waste of time and effort and it’s because your body adapts to aerobic exercise by creating an environment that burns less calories. It does this simple by shrinking your metabolic engine (lean muscle mass) so you can go longer. This is why marathon runners have very little muscle mass compared to sprinters and also why they have a higher body fat percentage compared to sprinters, aerobics results is a hybrid human, just like a hybrid vehicle, not the goal if your looking to lose fat and get stronger.

Lets look at one study that shows the power of strength training when it comes to fat loss:

  • This study compared three groups following a hypocaloric diet for 12 weeks.
  • Group one was a diet only group. Group two was
    diet, plus resistance exercise plus a casein (milk) supplement. Group three was identical to group two although they used a whey protein supplement.
  • After 12 weeks the diet only group had a loss of 5.5lbs of fat with no change in lean mass. The resistance plus whey(cheese) group had a total fat loss of 9.2lbs and a lean mass gain of 4.4lbs. The resistance plus casein group showed a total fat loss of 15.4lbs and a lean muscle gain of 8.8lbs.

Demling RH, DeSanti L.

Effect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers.
Ann Nutr Metab. 2000;44(1):21-9.

In both cases, fat loss was 2 to 3 times greater in the resistance training group that diet alone, with one extra huge benefit, they increased their lean muscle, thus their amount of calories throughout their day (Basal Metabolic Rate). Something even interval training can’t match.

That’s scientific evidence part, here is the real results of real people using these strategies:

Deirdre B&AW

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Of course your diet is key as we see in all these studies, but this was a focus on exercise intervention and what strategies are most effective. Here are your priorities when it comes to fat loss:

  1. Train Hard or Go Home! Stop wasting your time.
  2. Completely flip your priorities when it comes to exercise. Focus on strength training, then interval training and then cardio.
  3. Take the emphasis off of burning calories during your workout and instead make boosting your metabolism the priority long term.  Use exercise that will increase your metabolic rate, which means resistance training.
  4. Use interval style cardio instead of steady state.

There you have it, now you will be the common sense solution in a not so common sense world.

Want a Team that will give you everything you need, Support, Accountability, Evidence based and real world results using proven and effective nutritional strategies, Exercise strategies and Think Right Strategies. Give us a try for 14 days and see what happens when you have team that has your bask every step of the way. Give us a call now at 925-672-5777 or email us at tina@fti2thecore.com for your complimentary body blueprint session today!

 

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F2cMailer AAAL2_Page_1

Holy Grail Of Fat Loss, Before and After Pics Inside!

We are just days away from our I want it “AAAL” challenge. In our last team contest our challengers lost a total of 243lbs of fat and added 81lbs of fat burning lean muscle.  Go here now to register now: http://wantitaaal.com

Winner B&A

 

Jessie Pease B&F

Losing fat and gaining muscle at the same time is known as the “Holy Grail”of fat loss. Anyone can lose weight on the scale, but often it’s done with diets that focus on deprivation or even worse water manipulation to lose those last few pounds! Your pounds consist of muscle, fat and bone mass. Dieting” can increase food cravings, food preoccupation, guilt associated with eating, binge eating, weight fluctuations, and a preoccupation with weight. Looking at the pic below you have a total body change of 18.19lbs (fat loss + muscle gain).

 

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Your muscle is made up mostly of water and if you lose water weight so will you lose muscle, your tone, your strength and your metabolism, up to 30 calories a day per pound lost. If you starve your muscle you will again lose muscle and hold onto fat, which doesn’t require as much energy to sit in your midsection, your arms, your hips and your thighs.

 

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Losing fat and gaining muscle not only makes your body more calorie expensive(requires more calories per day), but it improves your health(more insulin sensitive), your performance(stronger and better conditioned) and your tone(loss of inches). One other big benefit is that muscle is where sugars are stored and used as energy and the less of it you have, the less capacity you have for storage and thus the rest gets stored as fat and your performance will also suffer as it’s your muscle that drives the intensity of your workouts. Go here to register now: http//:wantitaaal.com

 

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This many times is why people rebound after losing pounds quickly, when the focus is just on weight loss, not body re-compositioning (Increasing lean muscle, mass and decreasing fat). Not only does the metabolism get slower with each pound of muscle and water loss, but their capacity to store sugar also decreases. This is not an effective recipe for people who still want to enjoy a glass of wine, a delicious desert or a couple pieces of pizza etc. This also is disastrous  if you expect to live an active lifestyle as all your growth hormones(responsible for fat loss and muscle) and will start to down regulate and hold on to rather than tap into the energy stores required for optimizing fat loss and performance. As you can see it’s a negative cascade of effects that leave 98% dieters right back where they started after they lost weight! Go here to register now: http://wantitaaal.com

 

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They have effectively left little room for damage control and enjoying life, especially in social situations, this is the person who leaves for weekend splurge and comes back weighing 5lbs more that when they left.The other issue with losing muscle and fat and the same time is that each time you you have to eat less and less calories as evidenced by the biggest loser article that was published a year ago. Most contestants not only gained their weight back, but they ended up fatter than before, and even worse, reset there metabolism to much lower levels  only able to eat 800 calories daily in some instances in order to maintain there weight. This equates to 3 snacks a day or two small meals in a 24 hour period.Go here to register now: http//:wantitaaal.com

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In our AAAL team challenge the focus is on re-body compositioning. No diets, no tricks just scientifically proven real world strategies to change the way your body looks, feels and performs. This is one key to long term success, a body that thrives has stronger bones, more lean muscle, less fat and and a hormonal environment that not only supports fat loss, but your health! Go here to register today: http://wantitaaal.com
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Our “AAAL” challenge is the “HOLY GRAIL” of fat loss as it will not only teach you how to work out effectively for muscle gain and fat loss, but we also teach and show you how to eat for life! Real world strategies, no matter whether your motivation is low or your willpower is gone, we will show you how to train smarter, eat smarter and thrive in your new body.
Justin Knipstein B&A
Go here now to register today. Or mark your calendar for our kick off event this Thursday April 6th at 6:30pm. This is a Team Challenge so even if you can’t find someone to do it with you, we have teams that need you! The challenge starts on Monday April 10th and you can win $5,4000 in cash prizes!
Go here now and register today: http://wantitaaal.com

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Veggie-bowls

15 Brilliant Meal Prep Hacks

MEAL PREP HACKS!

In our I Want It “AAAL” Spring Team Challenge, we don’t just encourage people to Meal Prep their food for the week, WE MAKE THEM.  We feel it is one of the most important habits you can adopt to get to your goals both physically and mentally.  These are just a few of the tips and tricks we have our students do to ensure they get amazing results!!!

Hard-Boil-Eggs

1. Hard Boil Eggs ( in the oven)
Hard boiled eggs are like the original meal prep protein source. They are easy to take on the go or to add to salads. They are also great to have as a stand alone.
Here’s what you do:
1. Put your eggs in a muffin tin. You don’t need to put any water in the tins or anything. Just set them in there. If you want to, you can also stand them upright using mini muffin tins.
2. Put the pan in the oven and bake at 350 degrees for 30 minutes.
3. Remove and put the eggs in a bucket of ice water for at least 10 minutes.
The only tricky part about this method is that the cooking time will vary from oven to oven. So, if your oven runs hot, you may need to cook them at 325. However, for my oven, if I cook them at 325 for 30 minutes, they don’t cook all the way. So I cook mine for 30-32 minutes at 350 degrees. So, it may take a couple test batches, but let me tell you, after a little trial and error, this method is AMAZING. So easy and they’ll cook perfectly every time!
Just a word of advice. Do a SMALL test batch until you figure out your oven temp. Don’t, say, test 18 eggs all at once if you’re not sure what temperature to use…not that I did that or anything. Luckily, eggs are cheap!
The eggs might get some brown spots as they bake:

smoothie-bag.jpg.xxxlarge_2x

2. FREEZE YOUR SMOOTHIES IN MUFFIN TINS
Yes, make your smoothies ahead of time, then pour into muffin tins and freeze. This will let you have quick and easy to make smoothies every morning. Check out this recipe
Coffee Fig Smoothie Cups

spiral veggies

3. Chop or Spiral Veggies in Advance
Too hangry to make dinner at the end of a long day? Cut veggies in bulk ahead of time to avoid wasting precious minutes chopping on busy weeknights. Zucchini noodles (“zoodles”) and butternut squash noodles will stay fresh in the fridge for 3-5 days, and chopped vegetables like carrots, onion and pepper will last a week when refrigerated properly in a sealed plastic bag or tupperware.

Veggie-bowls

4. Roast different vegetables with same cooking time.

Roasting vegetables is a great way to bring out their natural sweetness, but waiting 30 to 40 minutes for each pan of nutrient-rich goodness to cook can be time-consuming. To prep a large batch of veggies, try pairing them based on roasting time. Fast-cooking vegetables that can bake in the same pan include asparagus, mushrooms and cherry tomatoes; slow-roasting vegetables include carrots, cauliflower, onions, potatoes and parsnips.

Portion-Control-Jars

5. Make portions crystal clear.

Guard against overeating by portioning your nuts, pretzels, veggies or favorite nibbles into plastic baggies or portable jars. It’s easy to mindlessly munch when you’ve got an entire bag sitting in front of you, but having just enough ready to go for lunch or a snack will keep you from going overboard.

smoothie

6. Bag up smoothie ingredients.
Ever put a little of this, a little of that in your blender and end up with a super-sized smoothie? Save yourself from unnecessary calories by pre-assembling and freezing the ingredients. By measuring out your berries, yogurt (frozen in an ice cube tray) and greens ahead of time, your shake will be perfectly portioned, every time.

meats

7. Skewer meats for quick portions.
Kabobs aren’t just for street meat. Weighing your chicken (or salmon or beef) and putting it on wooden skewers can help you control how much you’re eating in one sitting. (Four ounces of chicken has approximately 36 grams of protein, and six ounces of salmon has 34 grams of protein.) Cook up a batch and save some skewers for the rest of the week. If you’re using wooden ones, remember to soak them in water so they won’t catch fire in your grill or oven.

jars

8. Pre-assemble jarred lunch salads.
Think salad from home is a no-go because it always gets soggy? Think again. Using a glass jar will save your veggies from getting mucky before lunchtime. Put your dressing at the bottom of the jar, layering sturdier vegetables like peppers and beets, and then saving the leafy greens for the top. Put a paper towel square at the top to absorb moisture if you’re storing the salad for multiple days.

Six-crockpot-soups

9. Use Freezer Bags For Storage
When you start meal prepping for the week, space in the fridge quickly disappears. Room is at a premium. Put foods that won’t be smashed (or you don’t care if they do) in freezer bags to save space.

costco

10. Cook a ton of vegetables on meal prep day.
If you are prepping a protein, say like buffalo chicken, it’s nice to have some already cooked veggies to put the protein over. Make one or two freezer bags of veggies, already cooked and seasoned, and add a fist size serving to every meal that doesn’t already have vegetables mixed in.

 

Screen-Shot

11. Buy Your Own To Go Containers
If you are finding your car or office filling up with tupperware, or will be traveling, invest in some high quality togo containers. They are cheap and reusable, but they can also be thrown away if needed.

build own containers

12. LABEL EVERYTHING
Your fridge will soon be filling up with all sorts of containers that you are using to store your healthy eats. Don’t let them go bad, but also, don’t eat expired food. Use a marker or crayon to label. Put; WHAT IT IS, as well as the DATE YOU MADE IT.

chicken

13. Cook one thing and use it for multiples.
Cook and shredded a chicken on Sunday. On Monday, use it for shredded chicken salads. On Tuesday, add it to some zucchini noodles and sauce.   On Wednesday, put it over some veggies and add BBQ sauce. On Thursday, mix it with some eggs for chicken omelettes. Sometimes meal prep might only mean prepping the ingredients that take the most time to cook.

costco-chicken

14 The Pre-Made Chicken
If you don’t have time to buy some lean protein, head to Whole foods, Safeway or Linardi’s and buy their rotisserie chicken. When you get home proceed to pull all the meet off the carcass and put into a Tupperware bowl. Use two forks to shred it. Now you have a quick and easy protein to add to any meal.

tracking sheets

15. Plan To Cheat
The mistake most often made is people want to be perfect, and they are…for about a weak, and then they binge. Plan to cheat and eat out or have a drink but only %10 of the time. Use a chart like the one above to track how much you cheat vs eat good. It will help you see where your problems are.  Then you can improve them week over week.

 

If you want to have it “AAAL” are ready to  lose fat and inches in your Arms, Abs, A** and Legs?

You Need to Apply for our Upcoming Spring I Want It “AAAL” Team Transformation Challenge!

It is team transformation contest with $5,400 in cash prizes for the best team transformation and best individual transformation. Call us at 925-672-577 or register by clicking on the image below for more information:
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belly

3 Belly Fat Shrinking Tips

If you’re anything like our clients here at Fit-2-The-Core, you’ve probably had trouble keeping the weight off at one time or another, or from piling on as you’ve gotten older.

Could be that your carrying that extra fat all over, or maybe just in certain areas like your belly, butt, hips or thighs. And like anything else you’re still struggling with in life, you might believe that there has to be something out there that could help that you that you just don’t know about yet…

…so I know you’re pumped up to put these 3 quick belly shrinking tricks to work for you because they helped our clients lose 100’s of pounds of fat after struggling for years!

Quick Belly Shrinking Trick #1: Progressive Overload to Accelerate Fat Loss…

One of the biggest mistakes when it comes to resistance training for fat loss is changing the workout each and every time you workout. This is most popularly known as “The Workout of the Day” Our clients know better, as they understand that the body needs repeated exposures to a progressive stimulus in order to create a positive adaptation, in this case shrinking your belly. It’s very hard to create PROGRESSIVE overload (a key training principle) if the stimulus is constantly changing, the same holds true if you never change the stimulus.

So there’s a sweet spot. Physiology seems to suggest about 4-6 exposures of the same workout on average will glean the most optimal results in losing belly fat. So what does this all mean?

Example workout:

Workout A:                      Week 1               Week 2                 Week 3            Week 4

1A) Hex Bar D-lift             3 x 5(100)            3×5(105)             3×5(110)           3×5(115)

2A) Chin-ups                    3 x 5                    3 x 6                     3 x 7                   3 x 8

 

In the example above you can see that each week the total load (intensity) was increased incrementally by 15lbs a week for Hex Bar D-lifts (5 x 3= 15) and for the Chin-up if a person weighs 130lbs that would be an incremental increase of 130lbs each week. By the end of the 4 workouts to the same stimulus (exercises) they would have increased the amount of total load by 20lbs in the Deadlift and 390lbs in the chin-up.

This is the progressive overload that would result in an adaption of increased muscle mass and fat burning. If the workout changed every week this would be impossible, as you would spend more effort on learning a new exercise rather than progressing the intensity of each exercises and workout.   This is exactly how our cliens at Fit-2-The-Core are able to get consistent results, by simply following this proven trick that is not only supported by science but real life results.

Quick Belly Shrinking Trick #2: Chomp on These To Kill Your Cravings…

Most people who are on diets fail because they are complicated and focus on restriction. Our clients find it much easier to eat right for a shrinking their belly, faster fat loss and health by focusing on foods that are super loaded with micronutrients, instead of obsessing over protein, carbs and fats ratios (macronutrients).

They also found that by eating lots of organic vegetables, fruits, beans, legumes, raw nuts, and seeds and whole unrefined grains, along with a lean protein that they automatically ate much less but still felt more than satisfied.

The fact is that these are the best belly shrinking foods because they have the highest nutrient profile, and when you give your body the required nutrients without overloading it with foods that have little to no nutrients, fat loss becomes so much easier because the hunger and cravings that plague dieters almost disappears as well as fat loss plateaus.

Quick Belly Shrinking Trick #3: Stop Doing These Exercises…

‘Abs’ exercises like sit-ups and crunches for most people are a complete waste of time because you’ll never flatten your stomach unless you lose enough fat from your body.

And the fastest way to lose fat with exercise is to use metabolic movements that work the largest amount of muscle in your body at the same time. That means sit-ups are out and fast fat burners like squats, dead lifts, pushups and rows etc… are in.

One simple set of bodyweight squats done a couple times a week will do far more for losing belly fat than 2000 crunches a week because the amount of calories and fat that will be burned from the squats will far outweigh those crunches. According to Men’s Health, it takes 22,000 crunches to burn one pound of fat, and they don’t even mention how much damage crunches will do to your spine, ouch on both fronts!

Our clients have lost 100’s of pounds fat by using these 3 tricks (along with a few other techniques), and you’ll also find it interesting that:

1.They did it by enjoying delicious foods several times a day, every day, almost never hungry…

2.They performed compound exercises that challenged every muscle and movement in their bodies, and progressively challenged these movements by increasing the intensity each week for a minimum of 4 weeks before changing the workout. This allowed their bodies to adapt by accelerating fat loss and building metabolically lean tissue throughout their whole body.

3.Many of our clients have lost over 5-10 inches off their belly and dropped 3-4 pants sizes. (Noticed I didn’t mention weight loss, if you lose fat, you lose inches!)

There you have it, be sure to use these 3 tricks and you will start to see your belly shrink right before your eyes…

If you would like too see how these 3 strategies work first hand then take advantage of our March 3 Class Pass Program by going here: 

3 Free Class Pass

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