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Stubborn Belly Fat

Turns out certain fat cells are much happier to just stick around and can be extremely hard to loose, but not impossible. You know what I’m talking about, that stubborn belly fat that just won’t shift. Belly fat isn’t only unattractive; it’s also a major health concern. So pay attention, here is how you can finally reveal those washboard abs and safe your health.

stubborn belly fat

Causes

There are many reasons why people put on fat around their belly’s some are obvious while some may surprise you. Read this list to suss out why your pooch is growing:

  • Poor diet- eating too much refined sugars like soft drink, lollies, chocolate and eating too much refined grains like white bread and chips will increase inflammation within our bodies causing us to gain weight which usually settles in our tummy’s.
  • Age- as we age our bodies become less resistant to insulin which consequently causes us to gain weight in our mid sections. Not only that but aging changes our hormones and metabolic rates which can all impact our figures.
  • Stress- people don’t know this but stress; anxiety and depression can all cause excess fat storage especially around your tummies. Stress and anxiety raise cortisol levels which results in extra fat stores, while when we are depressed we tend to eat more, or more of the wrong foods to comfort ourselves.
  • You’re not moving- if you’re not getting enough regular exercise then your body isn’t going to burn any fat is it. We need to burn more calories than we consume on a daily basis to actually see any real results of fat loss.

stubborn belly fat

Risks

The type of fat that can accumulate around your abdomen is called visceral fat and it is some seriously nasty stuff, not only is it unsightly it is also covering and surrounding your organs which can lead to disease. Visceral fat can promote the production of stress hormones like cortisol and is also promotes an inflammatory response in the body which affects the body’s production of insulin. These two problems alone can increase your risk of type 2 diabetes, heart disease and even some cancers.

Diet

Our diets obviously play a big role in our body composition. Here are some tips to reduce that stubborn fat.

  • Eating protein at every meal will reduce your belly from getting bigger and help to shred away that fat faster. Protein can protect against insulin resistance which promotes fat storage. Think chicken breast, eggs, lean meats, fish and whey protein shakes.
  • Cut out refined sugars and grains- try switching anything white, like bread, pasta and rice to wholegrain. Also incorporate a variety of fruits and vegies into your diet. Wholegrains and natural foods are bursting with antioxidants which have anti-inflammatory properties which will actually allow you to lose weight.
  • Limit alcohol- why do you think they call it a beer gut? Alcohol is high in calories so therefore it will make us gain weight. It also poisons our bodies causing an inflammatory response, adding more fat to our waistlines. I’m not saying cut it out I’m just saying drink in moderation.

stubborn belly fat

Exercise

The best forms of exercise to eliminate that stubborn belly fat are aerobic exercises coupled with weight training. Cardio alone will not eliminate that belly fat, turns out muscle is much better at burning calories then fat is so the more muscle we have the faster we burn fat. Aim to workout 5 days a week with two rest days that are apart from each other, incorporate cardio like jogging, running, swimming and biking with weight resistance training to really slim down that tum.

On the other hand stress releasing exercises like yoga can also promote fat loss around the belly region. The key is to lower your stress levels which effectively lower your cortisol levels; this means your body will stop storing fat in and around your mid-section.

stubborn belly fat

Sleep

If you’re not getting enough sleep the body starts to stress which produces more cortisol and more fat storage. Most adults need between 6-8 hours of quality sleep a night or they face the consequences, more stress, frustration, and feeling like crap and of course weight gain.

Supplement

There are many supplements out there that will help you burn off that extra fat, supress your appetite and get you looking and feeling great again. Thermogenic fat burners are what you want to look for; these are my top 3 fat burners:

  • Ping by Faster Nutrition
  • Green Tea X50 by Tribeca Health
  • Thermo XXX by Transcend Supplements

stubborn belly fat

Conclusion

While stubborn belly fat may be a hard thing to lose it isn’t impossible. These simple adjustments to your lifestyle may be all you need to finally show off those abs!

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Obesity and Weight Lifting, Is It Safe?

If you are obese you may begin to feel helpless, as if nothing will shed those extra kilos that have piled up. Dieting is hard, cardio is hard, weights are hard and you may begin to wonder if it’s even safe to perform these exercises with the amount of strain it seems to put on your body.

Actually weight training is not only safe it is very beneficial for anyone who may be obese. This article explains why.

obesity weight lifting safe

Safety first

If you are new to training with weights it may be best to consult with a trainer so they can keep a watchful eye on you, give you advice and prevent any injuries that could occur. It always a good idea to start of slow, especially when your body isn’t used to strenuous activity. But be assured that in a gym environment you are pretty safe and there are many experienced trainers and lifters that can help you if you have any issues.

Before starting any new training exercises it is also good to consult with your DR, they can give you the best advice on limitations and a pace to start at.

obesity weight lifting safe

Lose fat not muscle

When many of us think about losing weight we immediately assume diet and cardio is the key, but actually diet and weight training will activate your metabolism faster than cardio alone and will help your body to loose fat rather than muscle and bone. When we start a diet and cardio plan only about 60-75% of weight that we lose is actually fat, the rest is muscle and bone. This is where weight training becomes very important. Weight training can help to preserve muscle and bone so that 85% of what you lose is actually fat!

A key component to our slowing metabolisms is muscle wasting, which can begin from as early as our 20’s.  This means that the stronger our muscles are the faster we can actually burn calories. Weight training will also keep our metabolisms high for at least 12hours post training which burns further calories.

obesity weight lifting safe

Lower your risk

People who are obese either have or are at high risk for various diseases and health conditions that can be greatly lowered with weight loss. Cardiovascular disease, diabetes, certain cancers, high blood pressure, high cholesterol, sleep apnoea and asthma are among some of the issues that can arise with obesity. The safest way for an obese person to lose weight is through healthy eating and weight training. When an obese person starts to lose weight they will notice symptoms that they may have had before start to diminish as will their risk of the about health issues. Weight training will also prevent us from falling victim to injury, we not only grow stronger muscles with lifting, we also grow stronger bones.

obesity weight lifting safe

What about cardio?

Cardio involves a lot of high impact activity such as running, jogging, jumping and skipping. These exercises can cause injury to an obese person, especially in the knees and ankles. However cardio is good for your heart, lungs and can help with weight loss and therefore is still beneficial for an obese person. For an obese person low impact activities are best, try using an elliptical machine or even swimming.

obesity weight lifting safe

So lift!

With the benefits of weight loss, better physical appearance and lowered risk of disease, weight training is an excellent choice for obese people who are ready to start their weight loss journey.

It will be tough, it takes time but if you’re ready to put in the hard yards then getting to a safe and healthy weight is possible.