 With a MILLION-AND-ONE different dietary protocols to follow, how the hell are you supposed to know what will work for fat loss? The beauty of it all is that they ALL work..just not for everyone So I'm going to give you a very simple strategy to use that requires NO calorie counting, No weighing food and NO cutting out entire food groups. Important: Please consult your GP or physician before making dietary changes Below is a chart depicting 2 different scenarios  If you like to train in the morning like me, that's predominantly where we'll incorporate all the carbs that we plan on eating for the day. Carb sources that I include are: sweet potato, rice (any type), fruits and oats. Portion them by using a handful. The same is also true if you prefer to train in the evening. The importance of having carbs is before or after exercise is to support recovery & performance. They're not just for athletes. They are also vital for brain function. (Ever get brain fog on a low-carb diet?) In a study done by the Maastricht University, it confirmed that carbs that are stored as glycogen within the body ARE NOT sufficient enough to fuel your High intensity, fat burning workouts. Therefore eating some carbs before or after your training session will allow you to perform at a high intensity for longer as well as decrease any irritability that some people get from following a "low-carb diet." Using this simple method will naturally place you in a calorie deficit, which will help you lose weight in the form of body fat. This assumes there are no other factors contributing to weight gain eg. hormonal imbalance etc Take your weight & measurements, try this for a minimum of 14 days, then remeasure to gauge your progress! My 14 Day Flat Belly Formula starts next Monday!
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 Before we jump in the deep end with this topic it's important that you understand that YOUR BODY IS UNIQUE. There are multiple scenarios where some people find it harder than others to reduce belly fat for numerous reasons such as: hormonal imbalance, stress, lack of sleep, poor nutrition, medication etc So I'm going to cover the the basics & give you strategies that you can deploy right now! TrainingThe right type of training can have an enormous influence on how fast you burn belly fat. Commonly it's thought that long, extended periods of cardio will force the body to burn your fat, however, while you might burn a lot of calories, hours of cardio is NOT a feasible option for most people. This is where High Intensity Interval Training comes in. I'm sure you've heard about "HIIT" before, maybe you've even been lucky enough to try it! But have you actually done it? OR have you simply been performing 'Interval Training"? Here's the thing.. The HIIT research that yields all the fat burning benefits had individuals performing exercise at MAXIMUM effort with every interval. If you're doing 30 seconds work intervals with only 30 seconds rest intervals, your performance is going to suffer and as a result you won't be operating with maximal effort. Make sense? Instead, take a longer rest period, as long as is needed for you to really give 100% with every interval. In The Journal Of Diabetes Research it stated that "MICT [Moderate intensity continuous training aka cardio] consisting of prolonged sessions has no quantitative advantage, compared with that resulting from HIIT, in abdominal visceral fat reduction [the dangerous belly fat]. HIIT appears to be the predominant strategy for controlling obesity because of its time efficiency." Basically, HIIT can yield the same amount of fat loss as your long cardio sessions, just in way less time given that you are performing it correctly. Check out my new article "Nutrition for Fat Loss" to learn how to eat to lose the belly! My 14 Day Flat Belly Formula starts next Monday!
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Author : Revel LoughlinWeight Loss Specialist Archives
June 2018
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