Belly Fat, that awful dreaded thing hanging over your hips… You know, that stuff that you have to pull in really tight to fit into those favorite jeans of yours. That part of your body that you hate looking at in the mirror. Yes, I went there! Let us face, belly fat is frustrating and typically hard to get rid of right? Well, if you follow the three tips below, you might be surprised to see your belly fat (and fat in other places on your body) gone “bye, bye” in the next 30-45 days!
Drink More Water
Drinking more water helps to get rid of belly fat. Oftentimes, the extra fat we have on our bodies is a result of toxins being held onto. Water is a great way to flush those toxins out. You should try to drink at least half your body weight in ounces, if not more, each day.
Cut Out the Booze
Yes, you heard me right. Drinking alcohol really has no health benefit that you cannot get from something that is not intoxicating. One of the major downfalls of drinking wine (or beer) is all of the empty calories it has. I understand that it is relaxing, but look at the expense you get instead. That expense is weight gain, particularly as belly fat! Some alcoholic beverages contain as much as 200-300 calories/glass or container. Ouch! That might be the calorie deficit you need to help you lose one to two pounds/week, particularly from your belly fat.
Add-In or Increase Your Resistance Training
Oftentimes, people turn to tons of cardio to help them lose belly fat. While cardio exercise can certainly help and is recommended, please do not neglect the benefits of resistance training. Resistance training helps to develop muscle. Our muscles are great in helping our metabolism (the calories we burn each day) stay active throughout the entire day in burning fat. If you are not weight lifting, you should be!
Belly fat is not necessary and you should not feel that you will never get rid of it. If you incorporate the three tips above, I am confident your belly fat will start to melt away! If you would like more help with helping your body shed fat away, then please contact me HERE for your free consultation!
Yes, you can lose weight after 50 yrs old! Although exercise may not be as easy as it once was, there is still hope. Below, are five ways that you can lose weight after 50!
Weight Train More.
People over 50 tend to focus more on cardio exercise. Weight training allows your body to burn calories through out the day, all day, every day. Cardio exercise may allow calorie burning for several hours only after the activity. You can lose weight after 50 by adding at least two days of weight training to your exercise. Here is a sample workout.
Eliminate the Wine
I know, your doctor has said that drinking a glass of wine each day reduces your chance of heart issues. Well, one thing they failed to mention was that wine has empty calories in it, so, you can get the benefit of the grapes elsewhere. Yep, those 200-300 empty calories you get from drinking a glass every day could be the reason why you have not lost any weight! So, you can lose weight after 50 if you put down that glass of wine. :)
Increase Your Water Intake
A lot of us simply do not drink enough water. As a start, you should be drinking at least half you body weight in ounces so you can lose weight after 50. As a side note, drinking water is important, as it is a major part of our body's natural detox system and helps our organs to function properly.
Develop Better Sleep Habits/Sleep Routine
Without enough sleep, you don’t achieve your goals. I say this because it is where everything that you have done in the gym and ate takes place. No REM sleep=no weight loss! One of the best ways to ensure REM (deep sleep) is to develop a sleep routine. This can be something like going to bed at the same time every night after having powered off all electronics, done some meditation and a drank a cup of relaxing chamomile tea. You can lose weight after 50 if you sleep more and better.
Don't diet, eat fruits/veggies/protein
Diets simply do not work for most people because they are too restrictive. Here is a simple way to change the way you eat: a consistent eating plan of unlimited veggies/fruits and moderate protein does wonders for the body. For example, a fist full of salmon, two hand full of broccoli and a fist full of blueberries will do wonders for your body (not to mention the ease in preparing it), so you can lose weight after 50.
Yes, you can lose weight after 50 by following the steps listed above consistently. Let us help you by scheduling a free consultation with us today!
Is exercise done in 30 minutes or less effective? I say yes because of the time factor we all face. Time is of the essence says the real estate world. We are simply too busy of a people! We do not have time to go to the grocery store, so, we have it delivered. We do not have time to go to the cleaners, so, we have it picked up and returned to us. What about our exercise? If there was a way we could pay someone to do it for us and get the benefit ourselves, I am sure we would, lol! Until someone figures out how to do that, we have to settle for the alternative. One of the best alternatives is exercise done in 30 minutes or less!
One of the most effective ways of exercise done in 30 minutes or less is circuit training. Circuit training is simple performing a group of exercises one after the other, with minimal to no rest between each exercise. If you have limited time, but want to change your body composition for the better, then this type of training is for you! Its helps burn off fat, increase your muscle and helps you look great! An example of circuit training could include the following: Dumbbell (DB) Steps followed by Push-ups followed by DB Squats followed by Pull-Ups. There is no set order of exercises to circuit training, so, feel free to experiment with the order of the exercises. Typically, you would do 1-3 sets, 8-20 reps with a 15-60 second rest b/w the exercises, 3x/week. Try this circuit workout!
Peripheral Heart Action (PHA) Training
PHA training is a version of circuit training exercise done in 30 minutes or less that has the same benefit. However, unlike regular circuit training, PHA is done in a certain order & that order is to alternate the lower body, with the upper body. By doing this, you can improve your blood circulation, get your cardio in and alter body composition. An example of PHA training could include: ball squats followed by cable rows followed by DB lunges followed by ball chest press. The advantage of this form or exercise done in 30 minutes or less over the normal one is that it is more specific to one’s desired goals. For example, if your goal is to add muscle size & definition, then you would do 3-4 sets, of 8-12 reps with a 60 second rest after you have completed your first round of exercises. You would do this kind of workout 3-4x/week. Try this version of the circuit training workout!
Yes, we are all busy people nowadays. However, we should not use that excuse to let our health go to waste. Our bodies were made to move, so let us make sure we doing that by incorporating exercise done in 30 minutes or less into your weekly routines. Trust me, they work! If you need help, please let us know by clicking here!
Skipping jumping rope is what we did as kids for fun. However, they are still great for us as adults to do today. Here are three reasons why they are still not only effective and great exercises, but also fun!
Skipping jumping rope fits into interval training. Because skipping jumping rope both involve short, repeated bouts of high intensity activity (i.e. interval training), they are great to improve fat and weight loss. You can burn more calories in a shorter period of time doing these exercises instead of the elliptical or treadmill.
Helps to Prevent Bone Diseases
Skipping jumping rope involves stress to our bone density because of the speed and force produced with each skip and jump. As a result, they can help prevent or slow down the bone diseases known as osteopenia and osteoporosis. Skipping jumping rope will allow our bones to receive good stress to it, which helps make it stronger!
Muscle Definition in Legs
While muscle definition may not be a goal of everyone, it is nice to see some muscle on your body right? Because of the high intensity and power involved in skipping jumping rope, you will develop some nice muscles, particularly in the legs. If you don’t believe me, look at a boxer’s body. Boxers include a lot of skipping jumping rope in their workouts.
Suggested Beginner’s Program for Skipping Jumping Rope:
Surface: grass or rubbering flooring preferably
Reps: 5-8 (skipping) 20-30 seconds (Jumping rope)
Tempo: controlled to moderately fast
Rest: 0-90 seconds
Skipping jumping rope are usually kids and athlete activities. However, they should be done as adults because they help with fat loss, prevention of bone disease and they are just fun activities that will keep you laughing! If you would like to learn how to include them in your workout, then please schedule a free consultation with us today!
Functional Fitness is a buzzword that gained its popularity in the late 1990’s/early 2000’s. At that time, the introduction of non-traditional pieces of equipment started becoming more popular in the gym. Things such as stability balls, bands, Bosu balls, wobble boards and bands/tubes to name a few, were being used more in the gym compared to traditional machine and free weights. With more and more people trying those pieces of equipment and inventing new exercises, the term functional fitness gained its popularity.
What Is It?
Simple put, functional fitness is exercising your body specifically for the demands that it will face on a daily basis. In our daily lives, we do the following without most of us thinking about it: lower and raise our center of mass, push and pull, locomote and rotate. Functional fitness is making sure when we exercise, that we do exercises that mimic our daily activities of life. This can be different from what a lot of people do in the gym. A lot of people in the gym simple train body parts for aesthetics. Functional fitness is not really concerned about aesthetics, but is more focused on function.
What Are the Benefits?
There are several benefits to functional fitness. The first benefit is that the body gets trained as one unit. Have ever paid attention to yourself when you are doing things such as walking, running or bending down on the ground to pick up something? I so, you may have noticed how several bones, joints and muscles all work together to allow you to move. The body is designed to do this. Another benefit to functional fitness is balance. Since there are times in our lives where we are forced to balance (i.e. misjudging your step off of a curb, slipping on ice or wet pavement), it would be smart to work on your balance. Functional fitness says that balance should be a part of your exercise program. Lastly, if you play recreational sports, then functional fitness can be very beneficial for you. By mimicking the movements your sport requires when you are exercising, your body will be prepared for that sport and reduce risk of injury.
How Do I Do It?
There are several ways to incorporate functional fitness into your exercise program. Examine the daily activities you do in your life. Do you sit and rise a lot during the day? If so, squats would be appropriate for you. I would vary the type of squats you do to include squats such as single leg, split stance and balancing squats (i.e. Bosu ball squats). Do you do a lot of lifting? If so, exercises such as deadlifts would be appropriate for you. Once again, I would vary the deadlifts to include single leg, split stance and balancing deadlifts (i.e. Bosu ball deadlifts). How about lifting things over your head? If you do this, then exercises such as medicine ball and dumbbell shoulder presses are what you should be doing. Here is a list of some great functional exercises: Functional Exercises
Functional fitness has been mistaken for exercises that only use certain pieces of equipment such as wobble boards, Bosu balls and tubes. However, functional fitness is any exercise that allows your body to mimic its daily activities of life. As a result, any age group can do functional fitness. Sign up with us today to find out the best way to do functional fitness for your exercise!
Have you noticed that summertime weight loss is easier? Why is this? Maybe it is because everyone looks forward to the summer. Whether you have plans to hit the beach, pool, mountain climbing, or vacationing, everyone wants to look and feel their best during the summer. Here are five reasons why people find summertime weight loss easier.
Who does not like a 75 degree day with the wind blowing and the sun shining? Days like this heighten our mood and make us want to move! If you do not believe me, the next time it is a beautiful day see if you do more moving. Summertime weight loss in Bethesda is easier because of the weather.
Have you noticed that most summertime foods are just plain “lighter”. I do not know about you, but I find myself eating more salads, fruits and drinking more water in the summertime. Typically, this equates to less calories in my body. If we are consuming less calories and moving our bodies more, then, we are less likely to gain weight. As a matter of fact, we lose it! Summertime weight loss in Bethesda is easier because of the foods we eat.
One of the best parts about summertime weight loss is that we can wear really light clothing and less of them too. I do not mean skimpy clothing, but, rather less layers. We tend to feel more free and when this happens, we are happier. If we are happier, this means we have less stress. Less stress means our bodies are more prone to weight loss (yep, it is a trickle down effect).
The summertime is made for outdoor activities. Hiking, swimming, kayaking, jet skiing, rock climbing, etc., are all forms of summertime exercise, even though it does not feel like it since we are having fun doing them. There is nothing better than moving our bodies for fun and burning calories without even thinking about it!
Overall, More Active
Lastly, we just move more in the summertime. In our country, where we are moving less than ever due to technology, the summertime sort of forces us to be more active. We take family vacations that usually require a lot of walking and more activity everyday. Our kids are in summer camps and they are more active too. So, summertime weight loss in Bethesda is easier because we are overall more active.
Summertime is weight loss is easier. It is easier because the weather is better. Our food and clothes are lighter. We spend more time outdoors and we overall just move more! If you have a goal of weight loss, then, the summertime is a great time to conquer that goal!
Morning or evening exercise, which is better? I am sure you have heard this question before. While some say it really does make a difference, there is no “hard & fast” research to back it up. However, there are great benefits with both. Let us look at a few benefits for morning or evening exercise.
Browse the research on morning or evening exercise in Bethesda and you will find that morning exercise helps you sleep better, gives you more energy through out the day and it jump starts your metabolism. All of these are awesome benefits. Who could not use more sleep, energy and a boost in our body’s ability to burn fat? If you are indeed a morning person, then, morning exercise might be best for you.
Browse the research on morning or evening exercise in Bethesda and you’ll find that evening exercise helps you sleep better, reduce your stress from the day and boost your body’s ability to burn fat. This reads pretty similar to morning exercise right? Yes, you are right! This proves my point that there is no "hard and fast" research that says one is better than the other. If you’re a night owl, then exercise at night might be better for you.
There has not been any concrete studies that show that morning or evening exercise is better. I suggest you try exercising at different times during the day for two weeks to find out which one is best for you. If you feel better overall, are starting to get some results and it fits into your schedule, then go with that one. Let us know how it goes! If you need help with deciding if morning or evening exercise in Bethesda is right for you, then please contact us!
Common weight loss myths are just that, common! What have you heard is the best way to lose weight? How about cardio only? What about starving yourself? Perhaps wearing a sweat suit when you exercise is the best way to get that perfect, lean and slender physique. Shall we discuss a few of the most common weight loss myths.
Cardio Only to Lose Weight
The first of the common weight loss myths is only cardio is needed to lose weight. While cardio exercise does help to burn a lot of calories, it is not the “end all, be all”. It does not specifically work all your muscles like weight training does. Lifting weights has been proven to be more metabolically (your body’s ability to burn fat) active than traditional cardio exercises (like running, biking or swimming) because when you lift weights, you stand a better chance to increase your muscle mass. More muscle mass means your body remains more active (burning calories) even when you are not exercising. This is why people can be lean without doing any cardio exercises. Cardio & Weights To Burn Calories
The second of the common weight loss myths is starving yourself. While this logically may sound like it makes sense, not eating to lose weight does not work forever. Our bodies are akin to cars. In order for cars to do anything, they need gas. Well, our bodies need gas too in the form of healthy food. It has been proven that when your body senses that it has not been receiving enough nutrients, it will hold on to what it has (like your fat)! As a result, you will not lose weight. Do Not Starve Yourself to Lose Weight!
Plastic Sweat Suits
The third of the common weight loss myths is wearing those plastic sweat suits. If you have belonged to any gym in the U.S., then you’ve probably witnessed the person running on the treadmill wearing a plastic sweat suit. You’ve probably also noticed that the person never seems to lose any weight wearing them. Sweating is not an indication of weight loss. Sweating is an indication that your body has a great cooling off system! Lasting weight loss does occur with those sweat suits. Sweat Suits For Weight Loss
Weight loss is very achievable if done the right way and with the proper mindset. Unfortunately, some people have believed that the common weight loss myths of cardio only, starving yourself and plastic sweat suits are the best ways to lose weight. Hopefully, this article has given you enough to change or rethink your approach to effective, safe and healthy weight loss! Let us help you lose weight the right way. Sign up with us today for a free consultation!
The best way to lose weight in Bethesda is by making changes to your lifestyle. Some people take extreme measures to lose weight like not eating for days or exercising for three hours everyday. You may lose weight from them, but, they are not sustainable nor healthy. There are two healthier ways to properly lose weight and they include: changing your current way of eating and exercise. Let's talk about each one to find out the best way to lose weight.
Change Your Eating
There is a lot of Research that shows that by changing your diet, you can lose weight. Weight loss can be as simple as: “less calories in, more calories out.” If someone were to cut down on the amount of food they eat each day, they will lose weight. If at the end of a given week, a person has taken in an average of 1800 calories/day, but their body has burned 2400 calories/day, then they end up with a deficit of 600 calories/day. If they continued with this pattern for a month, then they would have lost ~ 4-5 lbs. Obviously, we are making the assumption that the food they are eating is healthy. Healthy foods would include things such as: grass fed beef, poultry, wild caught salmon, in-season organic fruits & veggies, water, herbal teas and super grains such as quinoa & barley. That was our simple way to lose weight in Bethesda without exercising,
Exercise Is Key Too
If you include consistent exercise into your life, you can lose weight too. Weight loss happens from exercise because it increases your metabolism & helps to build muscle which is more active than fat. However, it is a lot harder to almost impossible to lose weight just by exercising alone and not changing the way you eat as Research 2 shows this to be the case. We should be exercising not just for weight loss, but also for healthy bones, muscles and internal organs. We should be exercising to increase our longevity of life. With that said, yes, I am going to promote exercise and healthier eating TOGETHER for weight loss!
The combination of healthy eating and exercise is the best way to lose weight (and keep it off)! By combining healthy foods with movement, our bodies recognize this as the key to weight loss. The combination of the two allows for the greatest calorie deficit and fat loss hormonal balance says Research 3. So, there you have it. A combination of exercise and healthy eating works best for you to lose weight. If you have not started with either, I suggest you do and here is the best way to Start!