Bye bye belly fat

belly-2473_1280Certified fitness professional, James Staring, has offered up his top tips on fighting your wiggly waistline and while I’m a firm believer in ‘abs are made in the kitchen’ he puts forward some interesting extra tid bits that will help you become the best version of you – something that James advocates.

Check out his tips and see which ones might work for you as you banish the belly.

Keep your carbs unprocessed and only eat them after a workout
Avoiding carbs that are refined such as white bread and pasta as they enter the blood stream faster than other carbs, they are also absorbed quicker and therefore spike your insulin. This is followed by a dip in energy.

Unprocessed carbs such as whole grains and veg and fruit make you feel fuller and release sugar into the blood stream at a slower rate, stabilising your blood sugar levels so you don’t peak.

Your body is able to process carbs easier after exercise and so eating carbs post-exercise when your body needs to repair will greatly benefit your fitness, otherwise they are stored as fat.

Keep exercises full body
The more muscle groups you use, the more calories you burn both during and after exercising. Complex movements
opposed to isolated movements use more of your body and therefore energy. You will burn more calories after exercise due to EPOC (excess post-exercise oxygen consumption), so when you start exercising your body goes from rest to increased metabolic activity, thereby requiring more oxygen, resulting in an ‘oxygen debt’. When you finish your session your body then ‘pays back’ this oxygen debt through EPOC as your body needs to consume more oxygen to replenish energy and nutrients causing more calories to be burned.

Efficiency leads to frequency
To lose belly fat you must exercise and short bursts of exercise followed by short recovery periods (HIIT) enables you to achieve the same exercise benefits in less time than hours on the treadmill. In turn, HIIT has a positive effect on your body in terms of EPOC as you are burning more calories for longer and leads to a higher energy demand for recovery.

Keep track of what you eat, and how you feel afterwards
Busy lifestyles often mean that eating has become a required reflex not a considered decision. To get a sense of what you are consuming and how it is affecting you, try the following for 30 days:

  1. Try an outfit that currently doesn’t fit and take a selfie wearing it.
  2. Start writing down everything you eat and the time you eat it, and ensure you do this for 30 days.
  3. When you finish each meal, set your phone alarm for two hours later and ask yourself, ‘what is my energy like?’ and ‘How full do I feel?’. Then record the results as I have high energy/feel satisfied and not hungry, I have a moderate energy level/I feel just a bit pekish or I have no energy/I could easily gnaw off my own arm I’m so hungry.
  4. Take your selfie again.

skingWatching your energy level patterns is an effective way to monitor your sugar levels, keeping these levels consistent with carbs timing plus HIIT will help shift belly fat.

Found this information interesting? Visit www.fittolast.co.uk to find out more from James.

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