by Princess Harris, Sports Model, Fitness Consultant
So many people find it hard to lose those “love handles” or what we all know as belly Fat. Just like losing weight or building muscle it takes hard work, dedication, and commitment. the first thing one needs to remember when trying to lose belly fat is to avoid eating late at night. This is a problem because after a late night snack there isn’t much activity afterwords and most people go to bed – which will cause high sugar levels in the blood stream and not much energy spent after that – And a fluctuations in blood sugar causes an increase in ones appetite that will simply turn into belly fat.
Rid yourself of Sugar/Saturated Fat and Junk food
Like they say, “you are what you eat,” so don’t eat junk. The problem with junk food and sugar is that its considered to be the greatestcause of belly fat. The best way to wing yourself off of junk is to not buy it or keep it in your House. This is true because if you do not have these bad food lying around, you will not think about it and after sometime the habits will be broken.
Identify the Good Carbs/Bad Carbs
While the consumption of carbohydrate is essential – Refined flours created by foods such as white bread, cakes, and pasta should be avoided. Instead, incorporate good carbs such as, vegetables and fresh fruit. Other good carbs that should be incorporated and are beneficial to ones diet are oats, brown rice, sweet potatoes. However, a dieter that consumes most of their carbs from fruits and vegetables as opposed to refined flours are usually healthier.
Exercise/Exercise/Exercise/Exercise which is essential to burning belly fat. While some people don’t work out at all – some may workout 1 or 2 days per week and feel as if that is sufficient enough to reach a balanced health and fit lifestyle. The truth is – you should be exercising at least 5-7 times per week.This does not have to be done in a fitness center or gym- a sprint or a walk makes no difference, so long as you do the work. The key is to find a physical activity that you love and do it. In a later article I will discuss exercises that works best for targeted areas but for now the main thing to remember is that there is no single good exercise to lose your belly fat – what I find to be most important is that you exercise on a regular basis and try to burn as many calories as you can.
The Burpee similar to ‘Squat Thrusts’, is an all conditioning exercise that focuses on all major parts of the male and female physique…the Shoulder, Pecs/Chest area, Abdominals, Glutes, Hamstrings, Calves and it is an overall Cardiovascular workout and good for the heart.
According to the Wikipedia , ‘The exercise was named in the 1930s for American physiologist Royal H. Burpee, who developed the Burpee test. He earned a PhD in Applied Physiology from Columbia University in 1940 and created the “Burpee” exercise as part of his PhD thesis as a quick and simple way to assess fitness.The exercise was popularized when the United States Armed Services adopted it as a way to assess the fitness level of recruits when the US entered WWII. Consisting of a series of the exercises performed in rapid succession, the test was meant to be a quick measure of agility, coordination and strength.’
In my research on this ‘Celeb’ workout, many seem most excited about the fact that you can do it anywhere, yet get major results, many sharing their love-hate relatiosnhip with the exercise:) Gentlemen, according to many fitness experts, the Burpee is the most effective exercise for men to achieve that overall ‘masculine’physique… Do your own research, then try it and share if you think it works.
Ladies imagine how quicker we can get tight with this…being the beast I am…Im about to try it then stop or slow down if I start seeing more than the desired ‘feminine’ results, haha..Its Summertime, lets start burpeeeing….
Below are varied demos of Burpee, choose which one works for you:
Warning: Video below has Graphic lyrics in background Music
For those who may not be the best at coordination (lol), I also found a ‘beginner’s burpee’ video to get you prepared for the regular burpee. See below:
by Princess Harris, Sports Model/Fitness Consultant
Summer is fast approaching…you still have time to get in shape! Weight Loss does not require having a degree in Health and Fitness, but, it does require having Determination, Persistence, Motivation, and Patience. As we all know it takes 3500 calories to lose one pound – that means one has to exert more energy than what we consume in Calories.
Here is a quick Weight Loss list to help you jump-start this process:
1) Plan and Prepare your meals daily – this way you won’t be tempted to eat out!
2) Instead of having 3 large meals a day – have 5-6 smaller meals a day to increase you metabolism and Weight Loss
3) Drink 8 glasses of water every day to flush out toxins
4) Select high-protein foods to give you a constant supply of amino acids – this prevents a catabolic state, and promotes an anabolic state in addition to keeping your metabolism high.
5) In the morning, do your cardio on an empty stomach – this helps burn more fat.
6) Eat Slowly and – Put your fork down in between every bite of food as your brain lags behind your stomach by about 20 minutes when it comes to delivering the full or satisfying signal
7) Perform weight training 3-5 days per week to increase lean muscle and metabolism
8 ) Perform at least 30-60 minutes of cardio on 4-6 days per week
9) Portion Control – Portion Control – Portion Control – Portion Control – Portion Control
10) Never crash diet to lose weight. When you lose weight rapidly, your body is typically only losing glycogen (carbohydrate) and water weight, not fat. Your body thinks it’s starving and reduces its metabolic rate, which makes it harder for your body to burn each calorie.
11) Brush your teeth after every meal. If your mouth is clean and minty fresh, you will be less inclined to continue eating.
12) Treat your constipation problems. In an effort to start a diet, many individuals experience constipation problems, which, apart from the adverse effects on the body, also affect the weight loss process. The daily consumption of more fiber, which has the capacity to contribute to the greater mobility of the gut, and the increased consumption of liquids, helps to correct the metabolic function. So you should increase the consumption of fruits and vegetables like oranges, apples, pears, plums, broccoli and greens.
13) Drink green tea. Green tea contains polyphenols and catechines, which contribute to the increase of metabolism and fat loss.
14) Be careful of “light, low fat” products. Products labeled as “light” or “low-fat” do not mean low-calorie. Just because it says light that does not mean you can consume a lot of that product.
15) Do not get on the scale daily. Bodyweight can fluctuate hourly, so weighing yourself every day can cause more confusion than clarity.
by Princess Harris, Health and Sports Fitness Model
Monounsaturated Fats, Polyunsaturated fats, and Omega-3 fatty acids are all good for your heart and waistline.
Monounsaturated fats are liquid at room temperature but may thicken when cold. Polyunsaturated fats such as most vegetable oils, including safflower, corn, sunflower, and soy oils, are typically liquid at room temperature and when refrigerated. Omega-3 fatty acids are polyunsaturated and found in cold-water fish; other good sources are walnuts and flaxseeds.
In general, the “bad fat” label belongs to any fat that is semi-solid to solid at room temperature, such as, a stick of butter or the marbling in a steak. Animal products, coconut oil, and cocoa butter are foods that are high in saturated fat.
Trans fat is considered a ‘Bad fat’. It is produced when hydrogen is added to liquid oils to make them solid and extend their shelf life. You will find Trans fats in packaged products and just about every food that contains shortening.
Here is a handy hint: If you see “hydrogenated” or “partially hydrogenated” on a food label, put whatever you’re looking at back on the shelf;)