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.

1

Jun

How strength training has saved me from a crippled spine.

I was a pretty scrawny little kid.

I was always skinny and athletic. Never sat still.

You could count my ribs pretty well throughout my whole childhood. My mum and dads grocery bill however would prove that I ate like a horse. I just didn’t sit still for too long.

As I reached my early teens however my mum started to express concern around my spine and my under developed musculature of my upper back.

I had extremely winged scapular so physiotherapy was sort out for me to begin the process of strengthening my scapular and the muscles of my upper back and shoulders to better hold my posture in place.

Later on it was noted that I had some significant scoliosis as well. Nothing serious enough for drastic intervention to be made but enough for some treatment to be had.

Personally, I was never too concerned about either and went about being my healthy, happy, million miles and hour kid/teen. I played a lot of sport, my focus particularly on footy.

When I turned 16 I got my first gym membership. I’ve always had a part time job since I was able to work, so getting myself into the gym was something that if I made a priority, it was my call and my parents would always support my decisions.

Beach weights were the flavour for a 16 year old teenager. Naturally! I trained with one of my closest childhood friends.

We seemed to make a bit of progress in the gym and although we were working our hardest on our ‘Beach muscles’, through some good guidance we managed to stay pretty well balanced with our bodies.

As time progressed I actually ended up starting my career in the fitness industry at that very gym!

15 years later (wow!) I am now focusing predominately within my own training on Olympic Weightlifting. This is actually a sport where being mobile, yet strong is a huge benefit. I have some aspiration on competing soon and have started to post some numbers that I am a little proud of after around 2 years of focusing on this style of training as my priority. Here are a couple of recent PB’s I have managed after working closely with my coach, Lester Ho, on my individual strengths and weaknesses.

I am a washed up local level footballer with an injury list longer than I should bore you with here. The most serious of which being a shoulder reconstruction after a series of football related dislocations.

I train hard, but also look after my body regularly with massage, physiotherapy treatment when needed and regular visits to my osteopath, particularly over the last 18 months.

Recently my Osteopath and I were discussing my joint hypermobility. I am and have for most of my life been quite flexible. Something that I thought my time in the gym focusing on this type of flexibility work had brought about. It was not something that I thought was typically un-common. Just something I thought I had brought about with diligence.

This is kinda how I feel after a solid strength training session. 😉

However, my spine in particular is very mobile.

This is not necessarily a good thing.

So, what is hypermobility?

Joint hypermobility syndrome is a condition that features joints that easily move beyond the normal range expected for a particular joint. The joint hyper-mobility syndrome is considered a benign condition. It is estimated that 10%-15% of normal children have hypermobile joints or joints that can move beyond the normal range of motion. Hypermobile joints are sometimes referred to as “loose joints,” and those affected are referred to as being “double jointed.”

Being more mobile and having more range of movement means your joints are also more unstable. When you are working toward snatching more than your body weight over your head, you must do this with the right preparation and caution as it can create issues with your shoulders, hips, spine and even elbows if done incorrectly.

However I now know that my time in the gym and my active lifestyle since I was young has probably prevented me from being a crippled mess at the age of 33.

Whilst I have suffered the odd impact based injury like my shoulder reconstruction my spine is in incredible shape (according to my osteopath anyway) for someone as mobile as I am.

You see, all of the resistance training I have been putting my body through since I was 16 has helped to transform myself from a skinny kid with winged scapula to a reasonably well developed strong father (#dadstrong not #dadbody).

In fact, the joint trauma injuries and hypermobility might make a little more sense retrospectively. If my shoulders weren’t as mobile as they were, traumatic injuries brought about by impact like my shoulder dislocations might have been a little less likely.

So after this very long winded introduction to my condition and where i’m at now, if you’re someone who suffers from a similar condition should you just hit the weights hard and stiffen up?

Hell no!

Should you you start yoga and stretch out a heap whenever you’re stiff and sore?

Double hell no!

It’s about finding a balance between your mobility and building strength in the areas that you are lacking, especially strength in your end range/weakest point of the rep.

Many people with hypermobility natural are putting their bodies at more risk of joint related injuries as their connective tissue doesn’t provide them with as much rigidity as that of others. So many of them get stiff and sore regularly. Generally if people are stiff and sore regularly the common held belief if that something along the lines of yoga will assist to to stretch out… This is, in isolation, one of the worst things you can actually do.

It will only cause to further loosen of your slack connective tissue and put you at a greater risk of a ligament or joint injury through weak or sloppy support structures.

Yoga can be effectively added into a training regime for someone with hyper mobility but only if you are doing the things you need to do to become more stable in the areas of need. This can be a very individual thing.

Adding in more spine strengthening work such as pilates or any structural strengthening work can be the key. The more you learn about your body and the more aware you can become of how you move and where your restrictions and weaknesses lie, the better you can address them.

This little guy is now the main reason I want to keep myself fit, healthy and injury free.

For me, my shoulders, ankles and spine are both incredibly mobile, my hips however need a bit of work.

So for me, doing all I can do to strengthen my spine and a unit and the retractors of my scapular works well for me to become less prone to injury. Supporting the stabilising structure of my ankles is also a focus.

The exercises you want to look at mastering as a minimum are:

  1. The Deadlift
  2. Barbell Back Squat
  3. Strict Press
  4. Pendlay Row

Diligently focusing on what you need as an individual is the key to being fit, healthy and strong as you age no matter who you are. This can be incredibly individual. So if you’re wondering what you might need for yourself, specifically seek out the advice of a strength and conditioning coach who can first assess where you’re at and then design a structured training program to have you progress towards your goals.

Or get in touch. I can point you in the right direction and would love to hear from you.

Luke

3

May

26

Apr

19

Apr

30

Mar

Long awaited Online Programming and Coaching now available

We are taking registrations of interest for our first initial intake for our online programming and coaching program.

This is a unique opportunity to work with our highly skilled and qualified coaches even if you don’t have the ability to head in to work with us here at the gym in South Melbourne.

This opportunity would be idea if you’re outside of Metropolitan Melbourne or if you’re someone who prefers training on your own rather than in a gym setting.

If you’re keen to be a part of our initial intake of only 10 individuals please get back to us immediately as this is an extremely limited first intake.

This limited intake will be able to take advantage of our unique Foundation membership 50% ongoing discount.

To take advantage of this foundation discount and lock in this ongoing rate head across to our online store via the links below and use the discount code: revoptonlinefoundationmember

Who will you be working with?

The coaches launching our online programming and coaching program are none other than Jaimie-Lee Brown and Nathan McCulloch.

Jaimie-Lee Brown: “Strength and happiness comes from finding balance.”

Before personal training, Jamie-Lee was a teacher for children with special needs.

While the classroom may seem worlds away from RevoPT, to Jamie-Lee they’re not so different.

In both roles, she helps people realise their best selves – something that takes patience, understanding, communication and trust.

She moved into training after using exercise as a personal stress-relief that offered mental and physical results. When people started asking her for advice, she knew she’d found a new career. With clients that range from their 20’s to their 70’s, Jamie-Lee doesn’t have a set training style. Her focus is on using your individual strengths and goals to create a tailored program that suits you.

You can read more about Jaimie Lee here: revo.pt/jaimieleebrown

Nathan McCulloch: “Change is the best thing you can do.”

Like most people who’ve completed the Overland Track, Nathan has a natural sense of adventure and it comes through in the way he trains.

He loves clients who don’t just enjoy a challenge, but provide them too.

Whether it’s requesting a new type of exercise or working around a physical limitation, Nathan believes that every session should be something you shape together. He’s flexible, relaxed and always open to new ways of working.

Nathan believes that change is the single best thing a person can do. It’s what saw him move from Tassie to Melbourne, complete a degree in Exercise and Sports Science, change his lifestyle and ultimately start a career in Personal Training.

You can read more about Jaimie Lee here: revo.pt/nathanmcculloch

Hear Jaimie and Nathan’s recent appearances on our podcast here:

  

 

 

 

Don’t forget that you can catch up with any of our post episodes of the podcast via:

The Apple Podcast App or

 

BASIC Membership Normally $30 Per Week

Our Foundation BASIC member special ONLY $15 per week ongoing. Offer ends April 30th 2017!

Our Basic coaching package is the ideal way to get started with your Coach

 

 

  • Customised goal setting
  • Daily custom programming
  • FitBot online account
  • Up to 7 emails weekly

Sign Up NOW here.

ADVANCED Normally $50 Per Week

Our Foundation ADVANCED member special ONLY $30 per week ongoing. Offer ends April 30th 2017!

Includes all of the services offered with our Basic Coaching Package PLUS:

  • 1 hour initial assessment
  • Regular phone contact
  • Regular email contact
  • Input from multiple coaches

Sign Up NOW here.

Take advantage of our Foundation member ongoing 50% off rate

To take advantage of this foundation discount and lock in this ongoing rate head across to our online store here via the links below and use the discount code: revoptonlinefoundationmember