How to Lose Belly Fat

So here it is; the sure-fire way to lose that annoying belly fat. But wait!! There are a few things you require first:

1) Be willing to work hard

2) Determination

3) Never give up


If you have those three qualities then this method to losing belly fat will work:

1) Regular exercise; at least 5 times per week for 1 hour each session. Include minimum of  20 minutes of vigorous cardio combined with weights, core training and abdominal exercises. (ideally you should try to do 30-40 minutes of vigorous cardio during 3 of the 5 visits to your gym per week and 20 minutes of cardio twice per week during your session)

2) A nutrition plan that is high in lean protein and low in fat and carbs and schedules your eating into 5 small meals per day (ideally you should try to focus on smaller portions more frequently throughout the day; this will help to boost your metabolism)


Now I need to tell you, I am not a doctor, nutritionist, professional trainer or any expert whatsoever. So how do I know the above advice works?? Well, I followed and continue to follow the above advice and it is working for me.

The results:

• I lost more than 6 inches from my waist in 12 months. 
• I have increased muscle mass (which helps to burn calories).
• My overall strength and endurance has increased significantly. (I now pedal 5km on the elliptical in 16 minutes, when I started 12 months ago it took me 40 minutes)
• My energy level has improved
• I sleep better
• My overall mood is happy and content

I welcome you to give it a try for yourself. Be patient. It takes several months before you see any real results. That's where the "determination" and "never give up" qualities come in.

Take a picture of yourself before you start. Then, take another picture three or four months into your program. You will see the difference. You will feel the difference.

Good health is not just about your body.  Having good health will affect how you feel about yourself. Your improved self-image will positively impact your life. You will be happier and more willing to try things because of the increased self confidence. It really is quite amazing how one small change can so greatly impact and improve the quality of your life.

I wish you all well.

I'm Back!!

I am back, dear readers!! Sorry for the long lapse without a post. I have been happily busy working on a new project which will consume most of my time. However, because its something I love to do, it won't seem like work. Nay! In fact it will feel more like just doing what I do best. (insert wink here)

I have been keeping up with my workout routine through all the changes to my schedule and work day. I am at the gym usually around 6:30 am through the week and work out for an hour. Weekends have become too busy for me, with summer being the main distraction so I have not been going to the gym on weekends.

As for my nutrition plan; while I'm not keeping to it strictly as I was for the first couple months, I am aware of the lessons I learned while on the plan. My food choices now try to best suit the nutrition plans ideals of low carbs, low fat, high protein and fresh vegetables and fruit. And I try to have at least 4 smaller meals per day.

I have actually lost weight; about 3 lbs. And I've lost inches again. My size 7 pants are now quite loose around the waist. I can't go to a smaller size because my legs and butt won't fit in a size 5. I'm not concerned, I wear belts when needed. Most of my tops are loose on me too. I suppose the only real draw-back of getting fit is that your clothes become too big and loose. I tend to prefer tighter fitting clothing, but since I'm on a budget, I will just have to settle for the clothes I have right now. Besides, I tend to gain weight over the winter months so there's no sense in spending on new clothes.

My elliptical workout sessions have also increased in intensity. I find I can now finish a distance of 3 miles in less than 20 minutes. Today I did 3 miles in 18 minutes. I wish I was able to actually run, as in run on pavement. The weather here has been so amazing lately, I'd love to take my workout outdoors. But my knees are not in the best condition, so its not advisable for me to run on pavement or trails.

The elliptical machine is a great substitute; since you can still get the cardio workout your muscles are capable of while not stressing your knees or hips or feet. Anyone with joint problems, try the elliptical machine. Its a great way to workout well without beating up your joints.

until next week......don't sweat the small stuff!!

The Importance of Proper Form During Exercise

The Importance of proper form during exercise cannot be overstated. Ask any personal trainer or fitness coach and they will tell you that doing 5 reps of any exercise using correct form and technique is more effective than doing 20 reps with poor form.

You might think this topic is pretty straight-forward, but actually it is fairly complex. The reason for this is because knowing and practicing correct form during exercise is a skill that requires learning and repetition.

Throughout this blog, I have extolled the virtues of exercise, regular daily exercise and being motivated to start an exercise routine. Motivation, determination and routine are fantastic and all necessary to achieve your fitness goals. However, you also need know-how; that is to say, you need to know the correct way to exercise. You need to learn correct form.

Think back to high school, or even grade school and Phys-Ed class (or Fizz-Ed class as I like to remember them as). Surely you can recall at least one well-meaning teacher who taught you how to do situps and push ups. Sit Ups were performed by laying flat on your back, then reaching up and across to touch your toes. Personally, I never really felt much going on in my gut, but my back sure did hurt afterwards. Push-ups seemed just as pointless to me, no one told me to squeeze my butt and keep my back straight not swayed. So again, very little affect for me at that time, except again to aggravate my back.

No fault to the Fizz-Ed teachers; they were simply teaching what was practiced at that time.

These days, physical fitness and nutritional health are not just for the fringe few. Fitness and health have become "buzz words" that are known by the general public. Yet sadly, only 15% of Canadians achieve the recommended weekly 150 minutes of physical activity; according to the Globe and Mail . What the Stats Can survey does not take into account is the quality of the exercise that the 15% are engaging in. I think its safe to say most people would prefer quality over quantity in most things; TV shows, movies, food, cars etc.

So I've kinda wandered away a wee bit from my original thought here, but the point is that correct form (aka: quality) is very important during your exercise sessions. So now the question is, how do you learn correct form??

You can research; like I've done here for you OR you can book a few personal training sessions with a qualified Personal Trainer at your gym.

If you decide to take the route I recommend most, which is work with a Personal Trainer; make the most of your sessions by asking outright what you want to achieve; that is TELL YOUR PERSONAL TRAINER WHAT YOUR FITNESS GOALS ARE. They can only help you if you tell them; so don't be shy. Second; during your training sessions, if you have any questions or are unsure about what you are doing ASK QUESTIONS!. The best Personal Trainers will respond to your questions and will be further inspired by your interest in your own physical health.

When I started my most recent personal training sessions, my trainer had me use free-weights for some of the exercises. I had never used free-weights before and I told him that so that he would know I was a beginner. This gave him the opportunity to teach me the correct form; thereby achieving maximum effect while performing the exercises AND most importantly; avoiding unnecessary injury or strain that can happen when you perform an exercise with poor or incorrect form.

Again; I want to repeat that last point:

Using proper form during exercise will help you to achieve maximum effect while performing the exercises AND most importantly; avoid unnecessary injury or strain that can happen when you perform an exercise with poor or incorrect form.

Of course, you can also learn correct form from books and videos. Be sure to check the dates to ensure the information is current and check if the author and their information is backed by a government agency or other qualified agency.

I found a few web sites and videos in a quick search for correct exercise technique:

Side Crunch

Squats: this one describes the squat technique I use which was taught to me by my personal trainer 

Abdominal Exercises: This video shows a series of exercises done together to achieve optimal results, I actually use about half of these exercises in my own routine. The demonstrator in the video is quite good at explaining the mechanisms behind the exercises

I'm pretty picky, these three were the only ones I found so far, that were easy to understand and also showed correct form during the exercise. I was trying to find some videos showing free weight exercises similar to the ones I have been taught. But I was not able to find any today.

Basically, I use a 20 or 30lb barbell for the first exercise. The idea is to hold the weight in front of you, allowing your arms to relax stretched down fully  in front of you while you stand with your legs hip width apart, knees very slightly bent, feet pointed forward. Slowly bend at the waist (do not bend at your knees); pushing your butt out behind you until your hands holding the weight lower past your knees. Be sure to keep your chest and head up, looking straight ahead. Hold for 1 second then come back up more quickly than you went down; squeezing your butt while doing so. Keep your core (tummy) tight during the exercise. If done correctly; you should feel the exercise work your butt, thighs, tummy and lower back. I had started with 20lbs several weeks ago and today I used 30lbs and was able to feel the exercise again. Do about 15 reps, then mix with 15 reps of two other exercises and repeat 4 times. 

If you find some great videos showing excellent proper form for exercises, please send me the links and I will post them here for everyone to share.

The summary of today is to remember that proper form is extremely important during your exercise routine. Whenever you are unsure, always ask a personal trainer or seek other professional advice. An easy rule to use is that if the exercise is causing you pain; then its probably not working correctly. The key is to know the difference between pain and the normal burn you feel when working the muscle correctly. A personal trainer can help you to learn this and they can help you to achieve your own fitness goals.

Until next time; don't sweat the small stuff... 

Belly Fat Challenge: Week #11 update

So here it is, the long awaited picture of progress. In order to appreciate how much work I have done to lose the 3 inches I have lost from my waist in 11 weeks you need to review some of my posts which discuss my daily workouts. Yes, daily. I had been going to the gym everyday for about an hour each day since March 6th. Recently, I have had to scale this back to 6 days per week, due to a new commitment.

Here is the before picture taken
on March 6, 2012:

March 6, 2012

May 18, 2012

And over here >>is the after picture;  after 11 weeks of hard work taken today, May 18, 2012.

Wow, I wasn't even aware of the difference myself until just looking at these two pictures now.

It sure makes me feel good that all my hard work has translated into some really great results. This is not the end of my belly fat challenge, gosh no. It has now spurred me on to keep working hard and keep up my exercise routine and maintain my healthy diet. It feels great to be able to slip on my jeans now, rather than squeeze myself into them. LOL!!

I sincerely hope that by sharing my experiences here has inspired some of my readers to take up their own fitness challenges. For years I thought there was no way I'd ever lose the belly fat I gained through two pregnancies. The skin there was so stretched and the fat just didn't seem to ever want to go away. But now I've managed to change all that by working out more often and by changing my diet. For me, its not just about how I look, but how I feel overall.  And, its also about setting a goal and reaching that goal.

Until next time; don't sweat the small stuff...

Diet - Easy And Tasty Recipe #5

Gee, its been awhile since I've shared a recipe on here. March 20th was the last time I posted a diet suggestion. Today I have a new one for you, and its part of the nutrition plan that I have been following for about a month now.

Curry Chicken Salad

Ingredients:
lettuce, chopped
cucumber, diced
red pepper, diced
onion, diced
zero or low fat cheese (2 small slices, cubed)
one hard boiled egg, peeled and sliced
3oz chicken
zero or low fat balsamic dressing
1 tsp yellow curry powder
1 tsp cumin
1 tsp turmeric
1 tsp crushed coriander seed
salt and pepper to taste

Gently saute the chicken in a pan with 1 tbsp of olive or canola oil. Add the curry, cumin, turmeric and coriander when the chicken has browned. Add 1 tbsp of water and cover and simmer.

Meanwhile; assemble your salad by layering the lettuce, cucumber, pepper and onion in a salad bowl. Garnish with the egg and cubed cheese.

Slice the chicken when finished cooking and add to the salad.

Top with 1 tbsp of balsamic dressing.

Enjoy!! 

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Today's Workout: Update April 2012

As you know, I've been following a nutrition plan for the past two weeks along with personal training sessions AND I have my own workout routine that I go through in between my PT sessions. Right now, I go to the gym at least 6 times per week for at least 1 hour each visit. This gives me 6 hours of vigorous to moderate physical exercise each week.

I'm still using the schedule I set out for myself and listed in a previous post:

My exercise schedule is:

Monday: 1hr personal training session

Tuesdays: 1hr cardio

Wednesday: 1hr personal training session

Thursdays: 1hr cardio

Friday: 1hr boxing

Saturday: 1hr cardio/weights

Sunday: 1hr cardio/weights

This week I did change it up a wee bit. Tuesday and Thursday I added some weight training and a few strength training exercise that my PT had shown to me. Today I did NOT go to boxing. I was actually more in the mood for a good cardio session, so I spent 40 mins on the treadmill. According to the readouts on these machines, my ideal target heart rate for a cardio workout is 140. I have previously been able to read that target using a level 3 elevation and a 3.8 speed. Unfortunately that formula no longer works for me!!! Now I have to set the treadmill at level 4 elevation and 4.2-4.4 speed in order to reach my target heart rate of 140.  Thing is; already I can see myself getting used to this increase and eventually will have to increase it again. The biggest problem will be that due to my knees not being able to handle me running on them for any extended period; I don't know how fast I can walk nor at what elevation I can handle before my knees start to complain.  BUT, I'm not there yet, so I should not worry about something that hasn't happened yet. We shall cross that trainer when we get to it. *groan*

Looking at my calendar now, I have 6 weeks left before my self-imposed deadline arrives for my Belly Fat Challenge. Honestly, I think I'm doing fairly well. No, I'm not ready to take another picture to post here. The first one was hard enough for me to find the courage to post it, lol.  I'd like to give myself at least one more week, then post a picture to show you the progress I've made.

If you've been following me, you will have noted by now that losing body fat; whether it be belly, butt, arms or legs, is a very long and challenging process to undertake. It takes REAL work to change your health. Ever watch that TV show; The biggest loser?  Have you ever noticed how much those people sweat?  How hard they work?? The diet they eat???  It takes alot of commitment, determination and a "never give up" attitude to reach the goal to being health. Not only that; it requires commitment, determination and a "never give up" attitude to STAY HEALTHY.  If you learn nothing else from eating healthy and adopting a regular exercise routine; learn that its not a temporary act. To stay healthy you have to keep up the new way of eating and the exercise routine. Essentially, you change your lifestyle.  Sounds scary??  Too hard???  I thought so too. But once you adopt a new routine and way of eating, it becomes a part of your regular everyday life. I don't even think about it as something separate from the rest of my daily routine. Its like brushing my hair or getting dressed. Its just normal now.   

until next time...don't sweat the small stuff

Nutrition Plan: Update

I finally have an update for you on the nutrition plan I have been following. Its been going very well. I am finding that the meals are actually quite tasty even if they are incredibly simple. Some of the combinations seem a bit unconventional, but once you try it you discover although it seems a bit weird, it actually tastes pretty good. Such as the combo of canned tuna with a sweet potato.

I think the trick is being able to stick to the plan. Just like any plan, of course!!

So I typed out the first days' meal offerings for your reading amusement:

As you see, and as I noted previously, the focus of this nutrition plan is on protein, low fat, low carbs and metabolism boosting foods.

I've already discovered ways of making the grocery list easier on your wallet. The yogurt can be found at any grocery store; BUT it is almost half the price at discount department stores who also now offer grocery shopping. One store in particular, which is found all across Canada and the US also has the best price on the liquid egg whites. Almonds I found for $3 in a large container at my No Name brand grocery store. The chicken is the most expensive item on the list, however if you are saavy, you can save on this too. I have a farmers market type-grocer in my city that offers amazing deals on meats. I tend to stock up when I visit there.

Another thing to keep in mind is look for items that are low in fat. The Greek yogurt has 18 grams of protein per 3/4 cup serving; most other yogurts offer 4 or 8 grams. This is available in regular fat and 0% fat. Always get 0%. I also opted for the plainer flavours, vanilla or honey as the calorie count was lower.

For the almonds, always buy raw almonds. They are lower in calories and higher in protein.

The tuna should always be packed in water. Does anyone still buy it in oil?? Tuna is relatively cheap and can often be found really cheap when its on sale. Stock up.

Something else I should note. Today I ran out of sweet potatoes. So instead of having the 1/2 sweet potato with my tuna, I substituted 1/2 cup of lentils. The lentils were the canned kind. I did not compare the nutritional data before deciding on the substitution. Lets check now to see how I did:

1/2 cup Lentils (canned)

calories - 115

fat - .5 grams

carbs - 20 grams

fibre - 8 grams

sugars - 2 grams

protein - 9 grams

1/2 sweet potato

calories - 103

fat - 0 grams

carbs - 24 grams

fibre - 4 grams

sugars - 7 grams

protein - 2 grams

hmm.......well, not a perfect substitute but not a terrible one. Lentils have more fibre, less sugar and more protein. I suppose overall its not a bad choice. Which is great, because for some reason I have several cans of these in my pantry.  I used this web site to check the nutritional values: Nutritional values Checker

I think the point of this nutritional plan is to eventually teach me how to make better food choices and establishing new and better habits by eating smaller meals more frequently through the day. For some odd reason, we in North America have adapted the habit of having our largest and heaviest meal in the evening. Which, as you can imagine, is probably not the best idea. This give our body little time to digest and even less time to burn off all the mindless calories we consumed at such an ungodly hour. LOL!!

Anyway, change is good. Embrace it. Well, at least try it!!!!!!!!

always remember, don't sweat the small stuff!!!