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.

11

May

Staying hydrated is as easy as 1L, 2L, 3L…

Sometimes it’s hard enough remembering to consume enough water on a daily basis but particularly coming into the cooler months of the year, it can be difficult to hydrate our bodies and maintain a good water balance to assist us with recovery and physical performance.

Water is vital to health, healing and life. The human brain is made up of approximately 95% water, with the lungs at nearly 90%. As is evident, not only is water abundant in the body but it is also the single most important nutrient your body needs to function.

According to Don Tolman, the Indiana Jones of Wholefood Medicine, an individual needs to consume around 1 litre of water for every 22kg of body weight. For someone of 70kg, this is around 3L of water that should be consumed daily.

In a previous blog posting ‘Optimising your recovery from training’ we discussed that a common recommendation for adults is to drink 2.1-2.6 litres (8-10 cups) daily, but most experts agree it’s not possible to specify a quantity that is suitable for everyone.

There are many factors at play when it comes to determining your water requirements; these include genetic, body size, fitness levels, environment and exercise.

You will lose body water content through regular daily processes including breathing, sweating, bowel and urine movements and this can total a fluid loss of 4% total body weight so replacement of this as a minimum is essential.

Exercise performance is impaired when an individual is dehydrated by as little as 2% of body weight. It can reduce an individual’s ability to thermo regulate and tolerate heat, which is a very important mechanism when it comes to engagement in physical activity. Dehydration can also contribute to the early onset of fatigue in prolonged exercise.

Dehydration occurs when we are not replacing our fluid losses throughout the day.

There are some common signs and symptoms when we experience dehydration. See if you can relate to any of these.

Signs of dehydration

  • dry mouth
  • decreased sweat rate
  • dry skin
  • yellowing of the eyes
  • chapped lips

Symptoms

  • headaches
  • sleep disturbances
  • reduction in blood volume
  • constipation
  • increased core temperature
  • extended recovery time
  • lowered immune function
  • decreased reaction time
  • decreased cognitive function

Water should be the go to fluid for the majority of the day in regards to hydration, however when we perform exercise we sweat more and lose electrolytes that can only be replaced by food or electrolyte drinks such as hydralite, shotz and gastrolyte. These should be used in conjunction with water and alongside medical advice.

The general advice around fluid consumption after exercises is for every 1kg loss through sweat and exercise, a replacement of 1.5L is required.

Understandably it can be hard to prioritise hydration on a daily basis given the busy nature of our working lives but it is something that I personally and professionally recommend drawing focus to for increased performance, injury prevention and overall wellbeing.

If drinking water for you is difficult, you can add natural flavour by adding fruits, vegetables and herbs such as lemon, strawberries, cucumber, orange, mint and raspberries. You can also consume your water warm/hot infused with the above food products. These will give you the added immune benefits and help you remain cold and flu free throughout winter.

Make sure you always have a bottle with you so it can act as a reminder to maintain daily water requirements.

Written by Krystal McCluskey

http://www.ausport.gov.au/ais/nutrition/fact_sheets/fluid_-_who_needs_it

http://www.humankinetics.com/excerpts/excerpts/dehydration-and-its-effects-on-performance

https://www.acefitness.org/blog/5397/how-hydration-affects-performance

http://thedontolman.com/blog/tag/water/

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

12

Dec

Siubhan’s Choc Avocado Mousse

Siubhan's Choc Avocado MousseSiubhan’s Choc Avocado Mousse is an awesome healthy chocolaty treat.

Have a crack and putting this one together and we’re pretty sure you’ll be a convert to this as an alternative to your standard recipe!

 

 

Ingredients:

2 large ripe avocados

1/4 cup raw cacao powder

2 teaspoons vanilla extract

3 tablespoons maple syrup or honey

1/3 cup coconut cream

150g dark (70%) chocolate, melted

Extra grated dark chocolate to serve (optional)

Step One:

Cut the avocados, remove stone and skin. Scoop flesh into the large bowl of a food processor. Add the cacao powder, vanilla, maple syrup and coconut cream. Process for 10 seconds the scrape down the sides of bowl and process for another 10 seconds.

Step Two:

Add the cooled, melted dark chocolate. Process for another 10-15 seconds or until creamy and smooth. Spoon into a ‘small’ 🙂 serving bowl or glasses.

Serve with fresh fruit and enjoy! Let us know what you think of this one.

26

Oct

The Benefits of Protein Shakes Post-Training.

AthElite Lean ChocolateWhen you push through a tough training session your muscles are constantly challenged, and their fibres begin to break down and sustain damage, (not a bad thing).The process of repairing and rebuilding those fibers called, muscle protein synthesis, uses amino acids from protein to encourage healthy recovery and muscle growth (a really good thing). Although any nutritious source of protein will help the process along, there are few clear advantages to drinking protein shakes after exercise.

Protein powder is an isolated nutrient source, so it provides a lot of nutrition for relatively few calories. After exercise, your body needs that nutrition to recover, but it doesn’t need enough calories to ruin all the effort you put forth during your workout. For post-training find a protein shake that contains some carbs, or blend your shake with a carb-rich snack like a banana. According to the National Sports and Conditioning Association, when you eat carbs and protein in a 4:1ratio within 30 minutes of exercise, you’ll recover faster and actually gain more strength and that’s a really good thing.

Most protein powders on the market feature whey protein concentrate or whey protein isolate as primary ingredients. Whey is a “fast-acting” protein, so most people are able to digest it easily. That makes it a prime choice for post-workout protein shakes as well. Although whey doesn’t affect all athletes in the same way, whey, however, does have the ability to stimulate gains in muscle size in some people, when combined with proper nutrition and regular strength training.

After assessing a wide collection of research related to protein and exercise, the International Society of Sports Nutrition published an article in 2007 stating that having protein shortly after a workout is associated with fewer medical visits, decreased muscular soreness and better immune response to infections. Subjects who received a placebo after their workouts got sick more often and logged more total doctors’ visits.

2

Oct

Trish’s Paleo Bar Lemon Cheesecake Pots

Lemon Cheesecake PotsHey Revo Peeps,

I have met some of you here at the gym sweating your butts off but for those of you that I have not met yet, I’m Trish the latest edition to the Revolution PT Team. If you have read my profile you will see that I love my fitness and I am also very much into great nutrition but I must confess – I have a sweet tooth….actually a very sweet tooth, so I am constantly ‘inventing’ new healthy treats and desserts so as not to ruin all my hard training I do all week; after all as we all know “You cannot out train a crap diet”.

I also have some really effective muscle building recipes which I will share with you in the coming weeks and months. Ok let’s start with the yummy stuff; here is the first sweet treat for you to try. The great thing about this dessert is that you can serve it to your guests after a great healthy dinner; both girls and boys will love this one. The second great thing is that you have Paleo bars right here in the studio so you don’t have to go hunting for them in the grocery stores. How good is that!?

PALEO BAR LEMON CHEESECAKE POTS.

SERVES 2

What you need.

1 x Original PALEO Bar

1 x 170g Lemon 2% Chobani Yoghurt tub

1 x tsp ground cinnamon

1 x tsp chia seeds

3 x peach wedges (to decorate)

OPTIONAL

30g chopped natural almonds

How it’s done.

• Firstly mix the cinnamon and chia seeds and just put them aside.

• Cut the Paleo bar in half and place into 2 ramekins or similar flatten – there is your base.

NOTE: This next step is super important – make sure you DON’T mix the lemon sauce through the yoghurt, you want to get a tang hit when you eat it.

• Open the Chobani yoghurt and spoon evenly over the base making sure both pots get equal amounts of lemon sauce.

• Spoon the cinnamon/chia mixture over the top

• Decorate with the 3 peach wedges – come on be creative!

• Now if you want some crunch you can now sprinkle the chopped almonds.

Make sure your guests don’t have nut allergies or you’re doomed.

What you get.

Cals – 291

Protein – 10.65g

Total fat – 18.45g

–Sat fat – 2.5g

Carbs – 19.35g

–Sugar – 17.65

Sodium – 56.5

Note* – These amounts do not include peaches.