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09.06.2015
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Theya€™re common sense ideas that can be summed up as: only eat when hungry, cut out the extras, and move around.
For body fat loss to occur, you must first get the fat cells (adipocytes) to release the fat into the bloodstream.
For fat to be released, the hormone adrenaline (epinephrine) must be secreted and send a signal to your fat cells. What I suggested to this young man was cutting back the ab training, spending the time he was wasting on excess ab exercises for more intense, calorie-burning cardio and weight training for the rest of the body. As it turned out, his diet was a mess, and as nutrition experts like to say, “You can’t out-train a lousy diet.”  It’s a monumental error to think that 1,000 reps of ab work a day will make your abs finally “pop” when your diet is a disaster and leads to fat storage. Put an end to the excuses of “I don’t have time to work out” or “I don’t want to join a gym”. If this is the only workout you’ll be doing, perform 2-3 times a week on non-consecutive days.
For example, the bicycle crunch is proven to be one of the, if not the best, excise you can do to work your abs from all angles. Keep in the back of your mind that yes, you do want to push yourself to keep your heart rate up. Be consistent with your workouts and there’s no way you should be stuck in the beginners workout for months unless there’s a serious physical ailment. Effectively training your abs at home in less than 10 minutes twice a week with NO equipment. Hitting the entire core at every angle to give you a slim, sexy waistline and ab definition that just screams hotness!
Then check out my Belly Fat Lies 12 part course, it’s JAM PACKED with easy to use information to get you losing fat ASAP! The Thin and Healthy program focuses on 3 core areas which include Food, Movement and Motivation. That said, since ita€™s the beginning of the year and wea€™re all trying to lose weight (yet again!) I thought Ia€™d share some tips for weight loss that I know work. Ignore the time of day or when you think you should eat and wait until you feel physical hunger.


When Ia€™m losing weight, I choose foods like salads, fish with a vegetable side, chicken breasts, fruit, vegetarian sandwiches, and so on. I know this is tough for some people, but there does seem to be something to the idea of sugar being addicting. I mostly drink no-calorie beverages like water, diet soda, coffee and try to keep regular soda, juice, and alcohol to a minimum. Examples of a€?fatty extrasa€?: mayonnaise, aioli, pesto, whip cream, ranch dressing, tarter sauce, peanut butter, and hollandaise sauce. We’ve eaten out so often, that even our kids freely admit they prefer to eat a home-cooked meal. Each of us inherits a genetically determined and hormonally-influenced pattern of fat storage just as we inherit our eye or hair color.
THEN, the free fatty acids must be delivered to the working muscles where they are burned for energy.
Your fat cells receive this hormonal signal via adrenaline receptors called adrenoreceptors. Well, it turns out that in men, the lower abdominal region has a higher concentration of A2 receptors, so this gives us one possible explanation of why the lower abdominal region is often the first place the fat goes when you gain it, and the last place it comes off when you’re losing it. No matter how much you protest, there is no way you can drain the deep end before the shallow end.
It’s a huge mistake to think that hundreds or thousands of reps of ab exercises will remove lower abdominal fat, except to the degree that it burns calories and contributes to a calorie deficit. I also suggested he do an accounting of his food intake, get his nutrition in order and decrease his calories slightly if necessary. All you need is a little space, a little time, and a few easy exercises to lose belly fat at home. The way I got out of the habit was to stop buying snack fooda€”no more chips, cookies, ice cream, or even healthy snacks like dried fruit or vegetable chips.
Since fruits, veggies, and lean proteins are lower calorie, simply opting for them means you’re more likely to lose weight.
Wine in particular can creep up on mea€”one 5-ounce glass of wine has 130 calories, which is almost like drinking a can of Coke. Youa€™re just not as likely to layer on as much butter and grease as a restaurant is likely to do. Go for walks, kick a ball around, ride a bike, plant a garden, drag out the tennis racket a€¦ in other words, find movement that is fun for you, and try to do it a couple times a week. Meal-planning, shopping, and wise use of food is something neither Donna nor myself have ever been taught.


I can tell when we’re eating at restaurants a lot because I will gain weight from it. They are actually endocrine glands which send and receive signals from the rest of the body. What removes the fat—all over your body—is a calorie deficit and that comes from decreasing food intake, increasing activity, or a combination of both. But all the ab exercises in the world won’t help as long as you still have body fat covering the muscles. However, I’ve seen people fly through this exercise just to say they did 50 reps and it looks horrific. No more worrying about gluten or carbs or how many points things have–just add a row of numbers and stop when you hit the limit.
Once a week is plenty of sweets for me, and it makes having dessert into something special.
When eating out, I always get these sauces on the side so I can control how much goes on my food.
You could say that your fat cells “talk to your body” and your body “talks to your fat cells.” This occurs through a hormone and receptor system. You can’t “spot reduce” with abdominal exercise and YOU CAN’T SEE YOUR ABS THROUGH A LAYER OF BODY FAT!
By this I mean I’d rather you do an exercise properly and reap the most benefit of it, rather than trying to speed through it just to say you did it in half the time.
Embarrassing to say, I’ve seen way too many people incorrectly doing this for speed and it just looks like they are intensely dry humping the air. This is when you know to advance by either adding another go-round of the circuit or try adding a few more reps to the exercises. They activate hormone-sensitive lipase, the enzyme that breaks down the fat and allows it to be released into the bloodstream to be burned.
Sometimes faster isn’t always better, especially when you start sacrificing form for speed.
You can calculate how many calories you need to get to your desired weight here and then keep track of what you eat on sites like Livestrong or FitDay. That’s why I’ve put together a quick and convenient workout that consists of easy exercises to lose belly fat at home.



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