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A few Simple ways to a flatter stomach

Have you ever dreamed of that stunning “bikini body” for the beach or that “wash board” stomach to make others jealous of. Well achieving that dream isn’t that hard to do, all it takes is some few simple steps and I am going to share them with you now;

 

First of all you need to look at your diet. This is the fundamentals to a flatter stomach you could do all the exercise in the world, if you eat the wrong foods you aren’t going to achieve that flatter stomach you dream for. Eating the right foods will help you reduce those extra wobbly bits so your new improved abs will show through. Try and eat more proteins as these will keep you feeling fuller for longer. Foods such as chicken and turkey are great sources of protein which will help your body burn more fat and help build your muscles, in this case your abdominal muscles. Replace sugary drinks (even the diet variety) with water, drinking sugary drinks will only counter act the hard work your doing, so don’t do it!

 

Basic stomach exercises will help you to achieve your dream of a flatter stomach. Doing exercises such as “stomach crunches” are a great way to start, as these types of exercises concentrate on the abdominal muscles.

 

Aerobic exercise

Now you cant just do stomach exercises and you will get a flat stomach you need to have an overall fat burning regime. You can do all the crunches in the world but if you have a layer of flab covering up your tummy, all your doing is building muscles underneath your “flab” and by doing this you actually will look much rounder than flatter. Even just by doing 30 minutes of aerobic exercises such as cycling, jogging or an activity which gets your heart rate going 4 to 5 times a week is enough. 

A Natural High

Do you find after you have had a workout you feel that you can do anything? Well that’s not just you it happens to all of us. That “high” you experience is due to your body being flooded with endorphins while exercising. Endorphins help to lift your mood and make you feel better about yourself, but it also help the body to release another important hormone, a hormone that affects your metabolism known as the human growth hormone (the natural hormone the body produces not the drug which some athletes use). This hormone when release into the body helps us with a lot of things it help us to build muscle, protects our bones, increase our overall health, burns fat and helps to resist heart disease.

Now the best thing is, is that you can turn your body into this growth hormone factory. The key is to exercise at a high level of intensity, during this level of intensity the hormone encourages the body to use fat as fuel instead of glucose thus burning more fat as you exercise while also keep a stable blood glucose level, which in turn gives you more energy to keep going on.  

Barnstaple personal trainer Wayne Large:Latest Health and Fitness Magazine

Barnstaple personal trainer Wayne Large:Latest Health and Fitness Magazine

Barnstaple personal trainer Wayne Large:How to build bigger arms

Barnstaple personal trainer Wayne Large:How to build bigger arms

Barnstaple personal trainer Wayne Large asks: Why are we Still Gaining Weight?

Barnstaple personal trainer Wayne Large asks: Why are we Still Gaining Weight?

Barnstaple personal trainer ask are you Struggling to lose weight?

Barnstaple personal trainer ask are you Struggling to lose weight?

Struggling to lose weight?

Why you struggle to lose weight!

It is no coincidence that we are in the middle of an obesity epidemic. Obesity now is the fastest growing disease on the planet. But why?

We now have more low fat/no fat products on the supermarket shelves than at any other time. I see people picking up the low fat versions of their favourite foods.

So if we are eating less fat, exercising more why are we getting fatter.

Here we go bold statement coming up FAT DOES NOT MAKE US FAT!!!

Ok I can hear people saying yes it does, I say it does not and the argument starts. However consider this statement for a while. If fat does not make us fat, What does?

How many people believe fat turns to fat in the body, so if we eat fat it adds to our fat?

Now let me just add something here, any excess consumption of food whether from fat, carbs or proteins will be stored as fat.

Fat as an energy source is amazing, because it is so calorie dense, it is vital for the use of fat as energy, that oxygen is present which is lucky for us because we use it every day, oxygen causes the reaction of ATP adenosine tri phosphate, think of this as the energy currency for all tissues.

The potential energy stored in the fat molecule of an average sized male is about 81,000 kcals, take away the body fat required for vital 

functions this would leave 65,000 kcal available for energy enough to power a 500-600 mile run.

An ideal intake of fat should be around 20-25% of total calorie intake/day, saturated should make up the lowest amount of this percentage. The Majority should come from good fats which are omega 3 and omega 6 oils. The benefits of these are massive reductions in heart disease, controlling inflammation, Reduce arthritis, help reduce menstrual pain. In numerous animal studies omega 3 fatty acids decreased the number, size and growth rate of tumors. Research has indicated that omega 3s are of benefit to colon, pancreas, breast and prostate cancer.

So we have put the Fat theory to rest, so if its not fat what is it that makes us fat.

The answer is sugar!

All carbohydrates are converted to sugar in the body. Some are better utilized than others, however they all cause a raise in Blood sugar and as a response a raise in the hormone insulin. Type 2 diabetes is the fastest growing disease in the western world according to the WHO 171 million people worldwide suffer with diabetes.

So what are sugars.

Monosaccharides  (simple sugars) Glucose

Fructose found in fruit and the sweetest of all sugars.

Dissaccharides

Lactose found in milk

Maltose found in the malt of beers

Sucrose basically table sugar.

As you can see it is in all carbohydrates and most foods.

So what?

Well sugar has a massive list of  side effects.

Why are we Still Gaining Weight?

Why are we still gaining weight? There is more information than ever about dieting and more low fat diets than ever. 

So why do we still have a massive obesity problem? Is Fat Really the problem? In basic terms no. Now I am not saying go and eat loads of fatty foods, its just that fat isn’t the main problem with our nutrition, its sugars.

More and more food products are “low fat” but what they have done is replaced the fat with sugars.  So I thought I would just let you know how much sugar a person who is having a “low fat” diet is having each day:

Breakfast – Museli with dried fruit100g (6tsp), 200ml skimmed milk (2tsp), Orange Juice 250ml (5tsp)

Snack 1 – “Low Fat” Yogurt (2tsp)

Lunch – 3 Ryvita Biscuits (2tsp), ½ cottage cheese (1tsp), 1 Banana (8tsp), Orange Juice 250ml (5tsp)

Snack 2 – 2 “extra light” rich tea biscuits (1tsp)

Dinner – Healthy option sweet chili chicken meal (5tsp)

That is a total of 37 teaspoons of sugar that is 185grams of sugar a day that is a lot of sugar. So I ask the question again why are we still gaining weight?

I will let you decide!

What is your metabolism?

What is your metabolism? Is it the way your body burns calories?

Well that is what your metabolism does but it isn’t what your metabolism is, your metabolism is in actual fact a hormone.

Hormones are chemicals released by a cell or a gland in one part of the body that sends out messages that affect cells in other parts of the body. In essence, it is a chemical messenger that transports a signal from one cell to another.

For example; some hormones will tell you that you’re full; some hormones will tell you that you’re hungry. Also as you eat hormones will tell your body what to do with the food, for example the hormone may decide to tell your body to store it or on the other hand it may decide to burn it as fuel. This is also the same when you exercise hormones will communicate with your body sending it messages to move and consume energy stores, and also give the body instructions on how to boost or shutdown different body parts. In effect Hormones control almost every aspect of how lose and also gain weight.

The endocrine system is a group of organs and glands, which act like an information signal system. 

They release hormones that regulate key bodily functions. It is like building a house; imagine each hormone as a builder. If each builder is working properly, you get a very well built house however if halfway through the build a plumber doesn’t fit the pipes properly you will find that the house doesn’t function properly and could cause larger problems in the future i.e. burst pipes. Its exactly the same with your metabolism, if any of your hormones are out of tune your body can’t work the way it was meant to. As soon as one hormone goes, they all follow and that’s why when your balancing your hormones you must not just focus on one hormone at a time, you have to focus on all of them and try to get them back into line and start getting to work back in harmony again.

Fast Facts Fridays

Lack of water is the #1 trigger of daytime fatigue

Wayne Large Bsc Dip HE Dip PT
As seen in Health and Fitness. Mens Fitness
info@exercisenutritioncoach.co.uk

Don't be lazy Thursday's

If you go to bed a bit earlier and wake up earlier you have just created time to do some exercise

Wayne Large Bsc Dip HE Dip PT
As seen in Health and Fitness. Mens Fitness
info@exercisenutritioncoach.co.uk

How to build bigger arms

Personal Trainer Barnstaple How to build big biceps.m4v Watch on Posterous

Wayne Large Bsc Dip HE Dip PT
As seen in Health and Fitness. Mens Fitness
info@exercisenutritioncoach.co.uk

Motivation Monday

http://blog.exercisenutritioncoach.co.uk/index.php/fight-the-fight-win-the-ba...

Check this out if your struggling with motivation.

Latest Magazine

Check out the latest Fitness Magazine from Barnstaple personal trainer Wayne Large from Absolute Training and Nutrition.
http://exercisenutritioncoach.fitpromag.com/

Wayne Large Bsc Dip HE Dip PT
As seen in Health and Fitness. Mens Fitness
info@exercisenutritioncoach.co.uk

Monday meal

Handful of spinach steamed in White wine vinegar, baked salmon fillet, and mushrooms, delicious and quick.