8

Jun

5 Efficient Ways to Burn Visceral Fat

Image result for visceral fat

Fat has become one of the most common results of bad lifestyle choices and habits. Modern people are trapped in their offices, in front of their screens, or in their cars while commuting to and from work, while their diets usually consist of fast food, lots of sugar, sodium, or a number of various other unhealthy options, and all this inevitably leads to overweight and obesity. However, there are two kinds of fat, and there’s a big difference between them. One is subcutaneous, which means that it’s situated right under the skin, while the other is visceral, and it’s situated in the abdominal cavity, around the internal organs. Visceral fat, also known as belly fat, is more dangerous as it’s associated with an increased risk of heart disease, type 2 diabetes, and metabolic issues. Here are a few suggestions about how to get rid of it.

Lifestyle changes

Albert Einstein once said that we can’t solve a problem by using the same kind of thinking we used when we created them. A few fundamental lifestyle changes can make a tremendous difference and help you eliminate abdominal fat. Physical activity is a must, and without it all your other efforts will be in vain. Make an appointment with your physician and go for a medical check-up to establish your fitness level. There are numerous workouts efficient for burning visceral fat, but it’s also important to select high-quality fitness clothing in order to feel comfortable and avoid injuries during exercising. To cut the long story short, forget about sitting in front of your TV with a pizza, surfing the internet for hours and gorging yourself on fast food and candy. But first of all, you need to be persistent and willing to make a shift towards a healthier lifestyle.   

Stick to lean protein 

Image result for skinless chicken

Skinless chicken and turkey breast is the kind of food that will keep you full and reduce your appetite. Did you know that the process of digesting and metabolizing protein requires the most energy? In other words, your body will burn more calories in order to digest protein than it burns in order to digest any other ingredient. A high protein intake is your most reliable ally in preventing late-night snacking, which is the most dangerous behavior that contributes to gain weight and visceral fat formation. Of course, this refers only to unhealthy “snaccidents” when you polish off a pint of ice cream or a plate of brownies.

Eat good carbs

Believe it or not, but there are carbs that aren’t bad guys. Don’t get your hopes high just yet, as we’re not talking about sweets and other guilty pleasures. Fibers are, actually, carbs that can’t be digested, and they just pass through your body. Their role is to control sugar levels, as well as your appetite. Still, it’s good to know that there are two types of fiber: soluble and insoluble. The former can help you trim your belly fat, which means that you should stock up on oatmeal, apples, lentils, blueberries, beans, or nuts, and eat them on a regular basis. According to a study, a 10% daily increase in soluble fiber results in a 3.7% lower risk of piling on belly fat. Insoluble fiber also plays a significant part in the sense that it gives you the energy to exercise longer and at a greater intensity, so it’s important to include brown rice, legumes, carrots, whole wheat bread and tomatoes in your diet.

Drink green tea

This beverage is highly recommended for getting rid of visceral fat, as well as for losing weight in general. People who exercise and drink a lot of green tea are 87% more likely to trim visceral fat. A research study has found that high doses of green tea aqueous extract can prevent accumulation of visceral fat. Besides that, its antioxidants are known for reducing the risk of certain types of cancer, including ovarian, breast, and prostate. Of course, don’t forget that water is crucial for weight and fat loss, so make sure that you drink it, too.

Go green

Image result for all green salad

Certain vegetables are rich in water and low in calories, which is a great combo for burning visceral fat. Who doesn’t enjoy guacamole? Luckily, avocado is one of the superfoods that should find its place on your plate. Packed with good, monounsaturated fats, this delicious fruit will control your cravings, help you maintain normal body weight, and melt your love handles. Asparagus acts as a diuretic, which means that it eliminates excess water from your body and relieves bloating. This vegetable contains inulin, a type of fiber, that prevents constipation and keeps your gastrointestinal system running like clockwork. Kale is an underestimated and neglected vegetable, although its benefits are numerous. It controls the levels of sugar and it’s brimming with vitamin A, riboflavin, and vitamin B6, all of which are responsible for energy metabolism.

As you can see, there are numerous healthy substitutes for fast and processed foods which are delicious and effective for getting rid of visceral fat.

Luke is a fitness and health blogger at Ripped.me and a great fan of the gym and a healthy diet. He follows the trends in fitness, gym and healthy life and loves to share his knowledge through useful and informative articles.

24

Jun

Treat Your Body The Way You’d Treat Your Business

business

If you want to achieve business success, you need to approach running your business with the same mentality as training your body. It requires hard work and dedication; there are no shortcuts or overnight results.

Here are some reasons why treating your business the way you treat your body will help you achieve business success.

Business Nutrition

One of the most important things you can do for your body is sticking to a balanced, nutritious diet. An unhealthy diet makes all your training efforts more difficult and less effective.

You need to consider the health of your business just like you consider the health of your body. If there is a problem with your business, whether you are aware of it or not, it will make all of your hard work running it less effective.

You can check the overall health of your business by looking at all of its processes in depth and identifying problem areas. Does your business have a clear organisational structure and hierarchy? Do you have a clear plan for the direction of your business? Do all your different team members or departments communicate quickly and effectively? Does your business compete on value instead of price? Fixing problems like this will make your business quicker on its feet and give it the energy boost it needs to succeed.

Correct Form for Your Business

Whether you’re doing squats, pushups or lifting weights, you need to ensure you have correct form if you want to get the most out of your exercises. Having incorrect form will diminish your result and increase your risk of injury.

If your business operations are structured incorrectly or inefficiently, then you run the same risks. Your profits will be reduced because you’re paying for inefficiencies and you run the risk of your business failing.

When you scrutinise your business processes, you need to keep in mind that just because you’ve always been doing something one way doesn’t mean that it’s the best way you could be doing it. You should always be asking yourself “why do we do this task that way? Is there a better way we could be doing it?” This could save you a lot of wasted effort and massively increase your yields.

Rest Days

Proper rest and recovery are essential for experiencing the strength, power, and endurance that you train so hard for. Without it, your musculoskeletal system, nervous system, and immune system can all be weakened, putting you at risk of injury, illness, and weak lifts.

The same goes for working too hard at your business. Obviously, business owners need to work hard, but it pays to work smart rather than putting in more hours. Working ridiculous hours on a regular basis will just make you sleep deprived, unwell, and uninspired. This is a recipe for burning out.

One of the best ways to reduce your workload is to recruit and lead the best possible team. This is easier said than done since it isn’t just about hiring the most qualified applicant, you need to be able to see the potential in people and bring it out of them with your leadership. Ideally, you want your team to be so good that they can run the business without you.

Training with a Partner

Having gym buddies or a personal trainer is a great way of keeping your motivation high and getting training advice. They can make sure that your form is correct and that you’re on track to achieve your goals.

Entrepreneurs and business owners rarely succeed on their own, having business partners and connections is just as important as having gym partners. Whether it’s someone you’re in business with, other business owners in related industries, or a professional business coach, a business partner will be invaluable for your business success.

If your business is struggling and you don’t know where to start improving it, the services of a business coach could be just what you need to get yourself on the right track. Hands-on advice from a professional about your specific circumstances can make a huge different to your health and fitness, and to your business success.

About the Author: Business Benchmark Group offer professional business coaching services. They have a proven track record of success in their own businesses and those of their clients.

17

May

What Is VO2 Max and Why Is It Important?

In reading about exercise and fitness, it is likely that you have come across the term “VO2 Max” at least once. Is this metric something you should be concerned with, or is it geared more towards elite athletes? Read on for everything you need to know to become a VO2 Max expert.

What Is VO2 Max?

VO2 Max is a measure of the maximum volume (V) of oxygen (O2) your body can use while working out as hard as you can. It is measured in millilitres of oxygen used per minute per kilogram of body weight, and it shows the efficiency of your body’s use of oxygen. While this measurement is a useful tool for charting your cardiovascular fitness, it is not the only metric you should use. VO2 Max varies according to a number of factors, including red blood cell count, muscle adaptation to exercise, genetics, and the volume of blood your heart can pump. Even among elite athletes, VO2 Max levels can vary drastically due to these external factors. For an overall frame of reference, average VO2 Max for the general population typically falls within a range between 30 and 60 ml/min/kg, with men showing slightly higher numbers than women. VO2 Max deteriorates as your body ages, so older individuals typically have lower VO2 Max than their younger counterparts.

What Is VO2 Max Testing?

A qualified fitness professional can test your VO2 Max for you. The test involves wearing a breathing mask while performing an increasingly difficult exercise on a treadmill or stationary bike. The mask measures the ventilation, oxygen, and carbon dioxide levels as you breathe in and out. The test will push you to your highest limits of exertion, so keep in mind that this test is not meant to be easy. While the test takes varying amounts of time for each individual, it can typically be completed in about 10-15 minutes. VO2 Max can also be approximated from race paces and other in-the-field data, but these methods only give an approximation, not an exact calculation of VO2 Max.

Why Should I Measure My VO2 Max?

Knowing your VO2 Max gives you increased insight into your overall fitness level and the efficiency of your body as it processes oxygen. It is a highly useful metric for tracking your progress on your journey to cardiovascular health. It is recommended that you test your VO2 Max about once a year if you are trying to maintain your current level of fitness. If, on the other hand, you are training to improve your cardiovascular health, you should aim to test your VO2 max every 6-12 weeks so you can chart your progress.

How Do I Improve my VO2 Max?

The best way to increase your VO2 Max is to get consistent aerobic exercise. Most experts recommend at least 30 minutes, three to five days a week. You can further increase your VO2 Max by incorporating intervals into your training. For example, let’s say you are going to run 5 km, and it usually takes you about 25 minutes. Run the first 5 minutes at a relaxed, comfortable pace, then switch to 2-5 minutes at your maximum pace. Keep alternating paces until you have completed your target distance or time.

Now that you have an understanding of VO2 Max, it’s time to get tested. With Metabolic Measures, the test comes to you and we will be happy to answer any questions you may have. This is the first step towards improved cardiovascular fitness for now and for the rest of your life.

Author: Jarrad White, cofounder of Metabolic Measures is a Physiotherapist and VO2 Max testing expert based in Perth, Western Australia.

23

Nov

Can you get strong without bulking up?

Everyone’s perception of their ideal body varies. While many of us want definition, not everyone wants muscle bulk. There are many myths around that state lifting heavy weights will increase your muscle bulk but many of these are simply not true. An example could be that lifting lighter weights for more reps aims to tone, while lifting heavy builds bulk.

Lift Heavy – Why to lift heavy

A better understanding of basic weight training methodologies is first needed to understand why load bearing exercise is necessary. In very simple terms, there are three broad styles of resistance training. These are:

  • Strength
  • Hypertrophy
  • Muscular Endurance

Each of these styles has a recommended repetition scheme and intensity level associated with it. These are as follows:

  • Strength (2-5 sets of 1-6 repetitions at 85-95% of 1 rep max)
  • Hypertrophy (3-5 sets of 8-12 repetitions at 75-85% 1 rep max)
  • Muscular Endurance (2-3 sets of 12-20 repetitions at 50-75% 1 rep max)

Typically we see most gym goers using a hypertrophy program, usually associated with a bodybuilding approach, or a muscular endurance program, with a perceived “toning” effect as the ultimate goal. But why should we consider lifting heavy and using a Strength training approach?

Firstly, strength training improves bone density. This is hugely important as we age and helps increase our body’s longevity. Secondly, it does exactly what it says on the label – it gets us stronger! Why is this important? We need functional strength as we age, the ability to pick up a heavy weight from the ground and transport it to another destination – think picking up the kids or carrying shopping bags!

A huge misconception is that lifting heavy weights will make you bulky. Quite the opposite in fact – lifting heavy weights will tone and cause what’s referred to as “functional hypertrophy”. This means that the cross sectional area of your muscle will expand without holding on to excess sarcoplasm or water. “Non-functional hypertrophy” is typical of the bodybuilding approach where a trainee gets much bigger musculature without actually significantly increasing the force that can be applied by those muscles.

Work for shorter periods to fatigue – increases strength

A huge advantage to strength training is that you work for shorter periods of time prior to reaching fatigue. This means a shorter and yet, more effective workout.

Even better, it requires minimal equipment. Here is a list of recommended equipment to get you started:

How to get best results

As with any type of training, it is important to have routine and structure in order to maximise your results. It is wise to talk with a trained professional to get the best advice however, below are some links to some basic starter programs for strength training:

One final thing – ladies, the likelihood of you adding significant mass by doing any type of resistance training is incredibly minimal. Our primary growth hormone is testosterone and to foster significant changes in muscle size, one needs a significant amount of this hormone. Females simply don’t possess enough testosterone to “bulk up” in the same way as males. In fact, males produce 30 times more testosterone than females!

Dave Robertson is a Strength & Conditioning Coach with over a decade of industry experience. He enjoys blogging for Little Bloke Fitness and in the past has also owned a personal training studio in London & a CrossFit gym in Melbourne. He is completing postgraduate studies in Sports Coaching, is a former semi-professional rugby union player and has coached two national record holders in Powerlifting & one state champion in Olympic Weightlifting.

1

Sep

Everyone is doing CrossFit but is it right for me?

The concept is simple enough.  Rather than specialise in a particular activity or field, a range of specialties are covered.  This “Jill of all trades” approach is precisely what makes CrossFit unique.
The key outcome of CrossFit is also simple.
To improve a person’s overall fitness and strength by undertaking exercises that improve core areas such as: endurance, strength, power, stamina, flexibility, coordination, accuracy, balance, and agility.
CrossFit works best for people who want to improve their overall fitness rather than focCrossfit fitness gym weight lifting bar groupusing on one specific area.  This makes it better for people who want to do a range of activities rather than just one sport like rowing.
If you are considering CrossFit but are still on the fence, then the following information will be useful.  Below we detail the good and bad parts, and help you decide if CrossFit is right for you.

CrossFit is good for motivation
One of the key benefits is that you work with quality instructors, and generally in a group environment.  This can help motivate you and drive you to work hard.  It also has a social aspect, which while intangible, is still very important.
It’s true that when you find the right group of people, exercise becomes a whole lot easier.  CrossFit definitely ticks this box.
CrossFit gets you fit. Very fit!
While people argue that you are not specializing in a particular type of exercise, the fact that you are doing so many exercises means that you get fit very quickly.
In fact, CrossFit people are some of the fittest in the industry.
It can also help you develop muscle tone and lose unwanted weight very quickly.  Muscle tone may be an issue for some women whose main goal is to lose weight.
Cost effective
The cost of CrossFit classes is generally lower because they are group classes.  As such it offers good value for money when compared to other types of training programs.  It’s a lot better priced than a one on one personal trainer.
You do need good technique though
While anyone can do CrossFit, you need to have a good technique and form for all of the exercises you will be doing.
In addition, you also need a well-qualified instructor who can teach you the right techniques from the start so you don’t form bad habits.
If you execute movements incorrectly, then you stand to cause yourself injury.
A good instructor will make sure that you can do the exercises without injuring yourself before they let you in the program.
You need to be fit and healthy
CrossFit is an intense form of exercise.  It is hard work.  There are Navy Seals that would struggle with some aspects of the program!
Because of its intensity, before starting you should check with a doctor to make sure that you are fit and healthy enough to undertake CrossFit.  Click here for more details.
There are a lot of sit ups!
Yes these are great for your health and improve your core body, posture and also muscle tone.  However, be warned.  There are a lot of these bad boys and they will make your stomach burn.  These sit ups are all part of the process though.
So is CrossFit for you?
In short, CrossFit does work.
It can get you very fit very quickly and can help you lose unwanted weight.  However, it is also an intense work out.
If you work well in groups, like specific instructions, and are willing to learn specific techniques and work at a very intense level – then CrossFit could be for you.  If you prefer to workout at a more modest speed, and to your own pace, then it may not be the best option.
When considering CrossFit you need to see a doctor and get the all clear first.  You also need to spend time working out the exact technique, so you don’t injure yourself.
Overall it has a lot of benefits, and you can see results very quickly, so if it matches in with your needs it is a good option.
Nevil Hunter is the Sales Manager for Orbit Fitness, a fitness equipment retailer based in Perth, Western Australia. Connect with Nevil on Google+.

19

Jun

The TOP FIVE yoga poses for athletes to help improve performance.

Why you should incorporate yoga with YOGAMIGOS into your weekly training schedule

Yoga offers health and wellness benefits for everyone. It is becoming increasingly popular amongst athletes and sports enthusiasts. Yoga can be used in conjunction with other exercise and training routines to enhance performance through; improving flexibility, speeding up recovery and promoting core strength and mental discipline. It is also a fantastic way to enhance well being and build team spirit. Any athlete can benefit from adding yoga to their training regime.

The TOP FIVE yoga poses for athletes to help improve performance.

1.) Wheel Pose (Urdhva Dhanurasana): Wheel Pose (Urdhva Dhanurasana)

very energizing, strengthens the arms whilst opening the back, shoulders, and hips

 

 

 
image22.) Downward Dog (Adho Mukha Svanasana):

calms the brain and helps
relieve stress, energizes the body, stretches the shoulders, hamstrings and calves whilst strengthening the arms and legs

 

 

image33.) Pigeon Pose (Eka Pada Rajakapotasana):

excellent for opening the hips, stretching the gluteus and developing a focused mind

 

image44) Frog Pose (Mandukasana):

Stretches the inner thighs, groins, and hips, opens the chest and shoulders and relieves stress and anxiety

 

image55.) Revolved Triangle Pose (Parivrtta Trikonasana):

Strengthens and stretches the legs, stretches the hips and spine, opens the chest to improve breathing, relieves mild back pain, stimulates the abdominal organs and improves sense of balance

 

 

YOGAMIGOSPrint run weekly sessions at Revolution Personal Training every Thursday night from 8-9pm.  Our sessions are specifically designed to assist with improving recovery whilst building strength and flexibility. These classes will improve your performance, reduce the chance of injury and leaving you feeling restored and fantastic.

We look forward to seeing you on the mat soon! Kate and Gem