The Strong Stomach Workout

July 13, 2017/in Blog, Personal Training, Stomach Workout

When beginning an abdominal workout routine, for most people the goal is simple: a flatter stomach. While a smooth, flat stomach looks good, it is less of an accomplishment if the the stomach muscles have not gained any strength. In addition to slimming down around the outer abdominal, it is also important to build strength in the core abdominal.

Below are some stomach exercises that work out the core to build strong muscles throughout the abdomen. As with any workout routine, be sure to consult a professional before beginning and always warm up properly to avoid injury.

Tone Your Torso

Begin this stomach exercise on all fours, knees and hands on the floor. Keep your stomach pulled in and extend your left arm out in front of you (football fans, imagine a referee signaling first down). Keep this arm outstretched as you extend your right leg out behind you. Switch arms and legs, and repeat for an entire set. Take particular care not to let your pelvis sway out of position.

Butt Burner

You will need to lie on your back for this exercise. Use a mat or towel to cushion your spine. Bend your knees so your feet are flat on the floor, and position your arms at your sides. Squeeze your buttocks as you lift your pelvis off the floor. Keep the rest of your body in line. Raise your pelvis to about forty-five degrees, so your upper body from your head to your knees makes a straight, flat ramp. Hold this for three to five seconds before slowly lowering your pelvis back to the floor. Repeat for an entire set.

Crunchless Crunch

This stomach exercise is fairly simple in theory but can be fairly difficult to perform. Essentially, it involves trying to pull the belly button in towards the spine. This can be tricky, as it involves using muscles which you may not be used to activating. To start, either lie or on your stomach or kneel. You might want to try both ways and see which helps you feel the exercise better.

Relax your body as much as possible, then try to use only the lower abdominal to move your belly button toward your spine. Hold for ten seconds. If this feels easy, hold for a longer period. The goal is to hold the contraction until you either cannot feel it, or you feel other muscles working harder than the transverse abdominus. When you feel this, let the contraction out.

Scissor Kicks

This stomach exercise also requires lying on the floor. Position your hands under your butt, keeping your back pressed against the floor. Slowly raise one leg to a height of about ten inches, then slowly lower it back to the floor. As your lower one leg, raise the other. Repeat this motion for an entire set. Maintaining control throughout is important, not allowing momentum to get the better of you. Your upper body should remain on the floor through the entire move.

These are just a few of all the strength building stomach exercises out there. If you are looking to build strength in your midsection, look for any exercise that works your core, especially the transverse abdominal muscles. Many components of Pilates are good for this also.

Fitness for Women- Stay Fit and Healthy!

July 12, 2017/in Blog, Exercising, Fitness Programs

For women, getting fit and losing weight has always been difficult. There are so many life changes that happen along the way that interfere with the ability to get fit and lose weight naturally. Hormones, pregnancy, menopause, and post menopause all play a part in keeping the weight on.

It is particularly hard for older women to lose weight as you get older the total amount of muscle starts to go down and the amount of body fat increases so fewer calories get burned.

Here are 10 tips for women to stay fit and healthy:

Staying fit and healthy starts with a balanced diet. Know and monitor the right weight for your age. Consult your doctor to learn what food you should avoid and follow your eating discipline routines. If you are trying to lose some weight, foods with high calories should be omitted from your meals. Food with high fiber and low fat should be included a priority in your grocery list instead of red meat, sugars and fats.
Drink plenty of water. Drinking at least eight glasses of water everyday. This cleanses the body from impurities. It is also advised for lactating women to increase water intake to keep the body hydrated.
Take Vitamins and Supplements. Do not forget your Calcium supplement. Sufficient Calcium intake is beneficial for women of all ages. This has been proven to prevent having cramps and Pre-Menstrual Period (PMS) Symptoms. It also prevents Osteoporosis especially for menopausal women. Vitamin E boosts strong immune system. Women who undergo menopausal period should take Vitamin E-400 as it stops night sweats and hot flashes. Also, Vitamin E is said to be best in avoiding wrinkles when aging.
Quit smoking. If you are smoking, stop. It is also a big “NO” for pregnant women, as this will affect the health of the baby. Pregnant women who smoke may pass the harmful content of cigarettes to babies through the bloodstream. Recent studies have shown that women smokers are more prone to diseases than men smokers. Women who smoke have a high risk of getting breast cancer. Also limit your alcohol intake.
Incorporate exercises in your daily routine. Take a walk after work, use stairs instead of elevator or play with your kids when you are at home. Home exercises are also effective especially when you do not have time to go to the gym and would like to lose some weight. Yoga and Pilates are only a few of the many effective exercises you can do at home. Exercises help in limiting the risk of cardiovascular diseases.
Avoid stress. Many women are prone to too much stress. Stress has been known as cause to many sicknesses. As much as possible take time to relax. Read a good book, hang out with friends and engage into sports. Pamper yourself by going to parlors or you can do some shopping. And do not forget to get enough sleep to revive your energy.
Use sunscreen to protect your skin from the harmful rays of the sun. Wear hats when under the sun to protect your skin. Too much sun is bad for your skin. The skin is prone to cancer when exposed to too much sunlight. It also speeds up the aging of skin cells, which causes wrinkles to women.
Make sure to visit your dentist to keep that beautiful smile. Always have it cleaned to prevent cavities and bad breath.
Visit your Gynecologist. Women who are eighteen and above should have their Physical Examination annually especially for the Pap Smear test. Women who are forty and up should have their mammograms and the Breast self-exam is encouraged once puberty has been reached and should be a habit as they mature
Safe sex is strongly recommended. Use condoms to prevent sexually transmitted diseases.

Why Losing Weight is Good

July 12, 2017/in Blog, Dieting Advice, Nutritional Consultant

There is a great benefit acquired from losing weight. Though losing weight is not easy, the long term effects brought by it would probably be of help to anyone considering to shed those unwanted and unhealthy pounds.

The following are a few of the remarkable advantages from losing those excess weight.

Weight loss prevents high blood pressure, heart disease and stroke

That is a three in one benefit from losing weight. It is a fact that heart disease and stroke are one of the primary reasons for disability and death in both men and women in the US. People who are overweight have a higher risk to have high levels of cholesterol in their blood stream as well as triglycerides (also known as blood fat).

Angina, one type of heart disease, could cause chest pains as well as a decrease in the oxygen pumped to the heart.

Sudden death also occurs from heart disease and stroke, and usually this strikes with very little warning, signs and symptoms.

It is a fact that by decreasing your weight by a mere five to ten percent, this could positively decrease the chances of you having or developing heart disease or a stroke. Plus, how your heart functions would also improve as well as your blood pressure, cholesterol and triglyceride count will decrease.

Weight loss prevents type 2 diabetes

Diabetes puts in jeopardy one’s life as well as how one leads his or her life because of the complications that result from having it. Both types of diabetes, type one and type two are linked with being overweight. To those who already have diabetes, regular exercise and losing weight could help in controlling your blood sugar levels as well as the medication you may be currently taking. Increase your physical activity. You could simply walk, jog or dance. It helps get those blood streams moving as well as lose those unnecessary pounds.

Weight loss helps reduce your risk for cancer

Being overweight is linked with a number of kinds of cancer. Specially for women, the common types of cancer that is associated with being overweight include cancer of the uterus, gallbladder, ovary, breast, and colon. This is not meant to scare you, this is only to keep you informed. Men are at risk too from developing cancer if they are overweight. These include cancer of the colon, prostate and rectum. Extra weight, a diet high in fat and cholesterol should as much as possible be avoided.

Weight loss reduces sleep apnea

Or it could eliminate it all together. Sleep apnea is a condition wherein one could temporarily stop breathing for a brief period and then would continue to snore heavily. Sleep apnea could cause drowsiness or sleepiness during the day and – because of being overweight – could result in heart failure. Shedding those excess pounds could help in eliminating this problem.

Weight loss reduces the pain of osteoarthritis

When one weighs heavily, the joints of his or her knees, hips and lower back would have to exert double – if not triple – effort to carry him or her through out his / her waking, walking and moving life. This could cause tension and stress on these joints. Weight loss decreases the load these joints carry thus decreasing – if not eliminating – the pain of one who has osteoarthritis.

When To Do Stomach Exercises

July 12, 2017/in Blog, Personal Training, Stomach Workout

There is no question, people want a flatter stomach. Whether it is a woman who just had a baby, or a man who wants to impress someone, or anyone in between. While most people have good intentions when it comes to building their “six pack” not as many people can find the time or dedication to really follow through to see real results, and usually give up.

To remedy the problem there are several ideas that can help a person wanting to get a flatter stomach but cannot find the time or energy to do intense stomach exercises.

For as many people that want to do stomach exercises, there are just as many people, probably more, that like to watch television. This is a perfect time to do stomach exercises. During commercials, or every ten minutes if there are no commercials, try lying on the floor and doing as many stomach exercises as possible during the break.

If you have not done stomach exercises in awhile, it is best to start slowly, but eventually make it a game, and try to get more repetitions in each time. By following this simple plan, it will help your body in several different ways.

First of all, there is no extra scheduling involved, for most people, watching television at some point in the day is natural so no extra time is taken out of the day to do stomach exercise. The second thing this strategy helps with is that the human body should not remain motionless for more then thirty minutes anyway, by getting up and doing stomach exercises every few minutes it really boosts up the bodies metabolism.

Another good time to do stomach exercises is first thing in the morning. Try rolling out of bed, maybe literally, and lie down on the floor and do as many repetitions as possible in a set amount of time, even just five minutes. There is a lot of evidence to suggest that exercising first thing in the morning may be more beneficial to a person then trying to exercise other times of the day.

While there are many reasons for this, one valid reason is that it gets the metabolism going for the day after a nights sleep. Since most people are extra concerned about the appearance of their stomach, it seems logical to start the day with a good set of stomach exercise.

Of course, for those that are able to dedicate time each day to exercising, their routine should include stomach exercises. There are some reports that say that muscles need time to rest, so only exercise a particular group of muscles every other day, while other reports say that stomach muscles are okay to exercise everyday.

One way to answer the question on when to do stomach exercises, every day or every other day is first listen to your body. If the stomach muscles are sore, rest them, if not then maybe one day work on them more intensely then the next day, but try to include at least one set of stomach exercises daily.

There is good reason for wanting to develop strong stomach muscles, besides for appearance sake. This is the core of your body. If it is not strong, the rest of your body will suffer. The good news is that most stomach exercises can be done anywhere with absolutely no machines or gadgets. With a little diligence and some creativity, there are plenty of times throughout the day to sneak in stomach exercises.

What to Expect When Starting a Yoga Routine

July 11, 2017/in Blog, Fitness Programs, Yoga

Yoga. We’ve all heard the word and seen the mats everyone seems to carry around with them these days. But can yoga really help improve your health and fitness levels?

The answer is yes, definitely – provided that you start safely and sensibly and know what to expect.

Why Yoga?

Yoga can help you get fit quickly and safely because it uses the weight of your body to tone and trim. It is low impact, and good for people of all ages and body types who want to build their strength and stay fix and flexible.

You’re Never too Old for Yoga

Yoga is ideal even for seniors because it can improve range of motion, balance and stability. It also relieves stiffness. The long lean muscle built through yoga can protect bones and aging joints in order to keep you mobile and injury-free. Those muscles can also help boost your metabolism so you will burn more calories, which is ideal if you wish to lose weight.

Thousands of Years of Proof That It Works

Yoga has been used for thousands of years for health, healing and fitness. It may seem weird or “New Age” to us in the West, but the truth is that Hatha yoga has been practiced for thousands of years in the Far East.

The health benefits of a regular yoga practice include increased:

* Concentration
* Strength
* Flexibility
* Long, lean muscle
* Stamina

Yoga will decrease:

* Anxiety
* Stress
* Tension
* Blood pressure
* Stiffness

Safety First

Before you start to twist yourself into a pretzel, it is important to put safety first. If you have any underlying health issues, check with your doctor before starting yoga. Choose a yoga that is low impact, such as Hatha, Kundalini or Vinyasa, compared to the more demanding forms such as Bikram (hot yoga) or Ashtanga.

Be aware of any old or recent injuries and protect your back and knees. Start with yoga poses that can work your core muscles, such as Mountain, Tree, and the Warrior series of poses, and Plank pose. A good set of abdominal and back muscles will give your practice stability and help keep you safe.

Don’t believe the myth of “no pain, no gain” in reference to yoga. That is the surest way to sideline yourself with a potentially serious injury. After a workout, it is natural to feel a little sore the next day, but if this persists, rest those muscles until the strain in healed.

Practice on a level surface and use a non-skid mat so you do not slip. It will cushion your joints as well when doing your poses. Warm up before and cool down after with some gentle stretching. Stay warm but not too hot. Cold muscles will tense can be injured more easily.

If you are using a DVD, work at your own pace. Pause it as needed. If you are confused, look up the poses online at a reliable site like Yoga Journal.

Enjoy your meditations. Think of them as a mini-break from your daily life even if some of them seem weird. Chanting mantras such as OM might also seem a bit odd, but you will soon notice your body, mind and spirit all becoming in tune with each other.

Don’t skip deep relaxation at the end. This is usually done lying down in Corpse pose and is a great way to de-stress.

Now that you know what to expect, start a daily yoga practice and see what a difference it can make to your health.

Wonderfully Fit | Nutritional Consulting

Why You Should Choose a Clean Eating Lifestyle

July 11, 2017/in Blog, Clean Eating, Nutritional Consultant

Clean eating is a lifestyle trend that has been growing in popularity over the past few years. Clean eating focuses on whole, unrefined foods rather than pre-cooked or processed alternatives.

The alternatives tend to have much of their nutritional value removed as a result of making them last longer or cost less. Does your diet consist mostly of fast food or instant meals? Here are a few of the thing you can gain by adopting a clean eating lifestyle.

A Healthier Heart

Many whole foods can have a positive impact on your heart health. Nuts are high in heart-healthy nutrients such as vitamin E, omega-3 fatty acids and fiber. Almonds are particularly high in monounsaturated fats, which help lower the levels of bad cholesterol in your blood.

Whole grains such as brown rice, oats, or whole wheat bread are also great sources of fiber, which helps your body to process cholesterol. However you do it, lowering your blood cholesterol levels lowers your risk of heart disease.

Less Risk of Diabetes

Sugar tastes great. Which is unfortunate, because it’s not a healthy part of your diet. Sugar provides what are called “empty calories,” meaning that it offers no nutritional value other than calories.

Regularly eating too much sugar can also cause your body to build up an insulin resistance. This means that your cells are more resistant to insulin’s normal effect of transferring glucose into them from the bloodstream. Insulin resistance can contribute to the development of disorders including metabolic disorder and type II diabetes.

More Energy

Processed foods have a high glycemic index, which means that they are broken down quickly by your body. They give you a sudden, short-term burst of energy due to the spike in your blood glucose levels. However, these sudden bursts also mean sudden declines, which has the potential to leave you feeling sluggish and fatigued.

Clean foods, on the other hand, tend to have a lower glycemic index. This means that they take longer for your body to break down and are a more stable source of energy over a longer period of time.

Expand Your Horizons

When you plan a menu around packaged or pre-prepared meals, you take some of the freedom out of your menu choices. It may not seem like this is the case, since there are so many different flavors and varieties of these packaged meals to choose from. But, there are countless recipes available from sources like cookbooks, cooking magazines and food-related websites. Look for recipes that stick to whole foods as much as possible.

Clean eating is all about getting the nutrients that your body needs without taking in extras which may be harmful. Eating clean can help reduce the risk of kidney damage, heart disease, type II diabetes and a stroke. Whole ingredients may be a bit more expensive, but the resulting health benefits are well worth the extra cost.

Why Do I Keep Messing Up My Diet?

July 11, 2017/in Blog, Motivation, Personal Training

Every year, on New Year’s Day, millions of people make a resolution to diet and lose weight and get in shape. In fact, surveys show that this is the number 1 resolution in the entire world.

It is also the fastest resolution to get broken. Many don’t get past the first week. Most don’t get past February.

Why?

One of the main reasons for this is that people have a few slip ups in their diet, end up feeling guilty and tell themselves that they just don’t have the discipline. They then tell themselves that it will never work and they give up on themselves.

This is truly a pity. It really is because you are all you have and if you give up on yourself, then who is going to help you? The road to personal fitness is your road and it’s yours alone. Others may walk it with you, but nobody can walk it for you.

Before even thinking that you don’t have what it takes, let’s examine the reasons why most people slip up when it comes to eating.

1. Unrealistic goals

This is without a doubt the main reason. Someone who has been eating pizza, junk food, sodas, doughnuts, etc. for years should NEVER ever suddenly decide to go on a diet of lean chicken breast and broccoli. It’s madness.

The change is too drastic. Yet, so many people do this. They have unrealistic expectations and think that their will power is extremely strong. In most cases, it isn’t.

Always start with small goals. If you drink a lot of sodas, try cutting that out for a week and drink water instead. Keep the rest of the diet the same. The following week, if you snack while watching TV, then stop snacking. If you can’t do that, then stop watching TV. The week after that you may reduce your portion sizes but keep the diet the same.

By doing this, your goals are incremental. If you ask too much of yourself initially, you will most probably fail. Inch by inch, life’s a cinch. Yard by yard, life is hard.

2. Letting one slip up make them give up

If you accidentally dropped your mobile phone on the floor, what would you do? You’d most probably pick it up, dust it off and check if it’s all okay and be more careful. Would you pick it up and keep smashing it on the floor just because you accidentally dropped it once?

No way! Yet, when it comes to the diet, many people throw the entire diet away just because they had a doughnut or a plate of pasta.

You know what? It’s human to slip up. Everybody does it. You just pick yourself up and try to be more compliant to the diet. You may have read that a good body is 30% exercise and 70% diet. The truth is that a good body is 100% commitment.

And… commitment is very difficult. That’s why obesity is an epidemic. It’s difficult to commit. If you’ve already started, don’t give up. Anytime you feel like it, remember why you started.

Success is not linear. You will take three steps forward, two back, five forward, maybe six back… whatever the case may be, only one rule holds true. You keep going. So you ate that glazed doughnut… well, that’s ok. You will run for 15 minutes and burn it off later. Don’t tell yourself, “Argh! I ate one doughnut. My diet is screwed. I better just eat the remaining 5 doughnuts in the box”. NO! YOU WON’T.

These are the 2 reasons most people mess up their diet. Unrealistic expectations and aiming for perfection. Expect yourself to slip up. It’s a given.

Now that you know that you should aim to set your goals in incremental levels and not be too hard on yourself, stop worrying about those times you mess up your diet and focus on getting it right as much as you can.

That’s the only way.

Vinyasa Yoga 101

July 10, 2017/in Blog, Fitness Programs, Yoga

Yoga means union, the union of mind, body and spirit. There are a number of yogas to choose from. The best yoga will combine all three.

However, many modern yoga focus mainly on the poses, or asanas, and tend to not focus as much on the meditation and breath work which are an essential part of Hatha yoga, the oldest form of yoga.

What Is Vinyasa Yoga?

Vinyasa is also known as flow yoga. The word vinyasa means to place in a special way. It uses the same asanas as Hatha yoga. However, rather than each asana being done individually with a pause in between, the poses are organized into sequences whereby the body is in constant motion as it moves smoothly from one pose to the next.

The word vinyasa can also mean “breath-synchronized movement,” with the asanas being performed, held, and changed in conjunction with inhale and exhale patterns and a number of breaths being counted.

The most prominent teacher of vinyasa was K. Pattabhi Jois, who founded his own yoga institute in India in 1948 and helped popularize yoga throughout the world.

The Eight Limbs of Yoga

Vinyasa flow yoga belongs to the ancient practice of Ashtanga yoga. It is also known as Ashtanga Vinyasa yoga. Ashtanga is a Sanskrit term which means “eight-limbed,” referring to a 2,000-year-old book about yoga which stated that the practice of yoga, or union, involves eight limbs, or arms and legs, to support it.

Two of the eight limbs are asana and pranayama, that is, poses and breathing. Pranayama is a combination of two words, prana (life-force energy) and ayama (to move or regulate). Through controlling our breathing, therefore, we can regulate our energy and use it to achieve our goals in life. We can also use it for health and healing. Yoga is part of Ayurvedic, that is, traditional Indian medicine that has been used for centuries to bring the body back into balance.

Yoga for All

The beauty of Vinyasa flow yoga is that it can be practiced by people of any age and ability. The main trick is to learn the postures first, to then be able to move smoothly from one to the next.

Vinyasa is low-impact compared to Ashtanga, which is a good deal more strenuous and has seven levels (one beginner, two intermediate and four advanced). With Vinyasa, you need focus and concentration as you move from one posture to the next and then hold it for a certain number of breaths before moving on to the next asana. However, it is not high impact.

Different forms of breathing are used, though there is not as much pranayama and meditation compared with Hatha or Kundalini yoga, which are both also good for those new to yoga.

Due to its continuous movement, you have no time to get bored, plus Vinyasa has many beneficial physical effects such as improved circulation, digestion, flexibility and mental abilities such as concentration. It relieves stiffness and lowers blood pressure, while reducing stress and improving mood.

Vinyasa will give you more energy and offer relief from depression and anxiety. It can also improve your social skills as you attended classes and work with your teacher to improve your postures and flow.

If you are looking for an interesting and fun form of yoga, see if there is a Vinyasa or flow yoga studio near you, and see what a difference yoga can make to your mind, body and spirit.

What Does It Mean To Eat Clean?

July 10, 2017/in Blog, Clean Eating, Nutritional Consultant

Clean eating diets are a very popular trend these days. They focus on replacing unhealthy processed foods with fresh, whole alternatives. Processed foods have often lost much of their nutritional value in order to make them last longer or taste better. Not only that, they may also contain additives or preservatives that have a negative impact on your health with regular consumption.

Here’s some more info on the clean eating lifestyle, as well as some tips for “cleaning up” your diet if needed.

Who Started Clean Eating?

While the idea of eating whole foods to stay healthy was certainly not new at the time, it gained in popularity in 2007 when the Eat-Clean Diet Book was published by bestselling author and fitness model Tosca Reno. The book detailed the “eat-clean” diet that she stuck to in order to get in shape for a bodybuilding competition. The popularity of the book lead to ten more titles in the Eat-Clean series being published.

Stay Away from Sugar

The first step to take in order to eat a more clean diet is to cut out sugar as much as possible. Regularly eating sugar or foods that contain high-fructose corn syrup can lead to weight gain and diabetes, among other things.

Cutting sugar out of your diet completely won’t be easy. Just about every sweet, processed snack food on the market includes some sugar. But, when you’re in the mood for something sweet, reach for some fruit rather than candy or sweets.

Drink Plenty of Water

When you feel thirsty, water is the healthiest drink to reach for. Try to drink at least two liters of water every day. You may want to buy a reusable water bottle to help encourage you to drink more.

Soda and sports drinks both come with a lot of added sugar (not to mention the acid found in soda, which softens tooth enamel). An occasional glass of fruit or vegetable juice is a healthy drink alternative. Just make sure that you look for juice made from real fruits and vegetables.

Check the Labels

When in doubt about a certain food, check the nutrition facts and ingredient list carefully. Make sure that the bulk of the ingredients listed are whole foods and not artificial or processed. Some foods may say that they are “whole” on the label, but actually only be made in part with clean ingredients.

Also, make sure you pay attention to the serving size. A food’s nutrition facts may not look so bad, but “one serving” usually doesn’t include the whole product.

While there are many different ideas of what exactly encompasses clean eating, the basic principle of skipping processed foods in favor of whole, fresh ones is of great benefit to your body.

Even if processed foods have had nutrients added in to replace what they’ve lost during processing, they are not as healthy as the real, unprocessed versions. Next time you go to the store, try to buy as many of your ingredients as possible from the produce aisle rather than the canned goods aisle. Not only will all of your meals taste better, they’ll also be better for your health.

It’s My Body Type

July 10, 2017/in Blog, Motivation, Personal Training

If you ever wonder why some people have it so easy, stop yourself. This mindset needs to change and it needs to change ASAP.

There is no doubt that some people have it easier. They have a higher metabolic rate and are less prone to getting fat. That’s just the way things are. Everyone in your family may be overweight and you gain weight easily. Maybe that’s the hand you are dealt with but your genes do not hold you back.

You hold yourself back by thinking in this manner. People who are naturally thin are lucky but people who have had to fight to become slim are strong. If you are overweight, the struggle and challenge of shedding all that weight will make you physically and mentally strong.

In many cases, if everyone in the family is overweight, most of the time it is due to poor dietary choices. The grandparents ate poorly and passed on those habits to their children who will in turn pass them on to their children. Most of the time their diets are atrocious and the live they lead are sedentary.

If your parents eat all the time, that doesn’t mean you have to. Cut down your food intake and watch if it makes a difference. If it does, then it’s not the genes that are holding you back but your eating habits.

If you have been watching your diet closely and training but still see no results, there are several reasons why this may be so. None of these have anything to do with your genes.

You may not be eating enough. You should aim for a daily caloric deficit of about 500 calories. Many beginners make the mistake of cutting their calories too drastically. When you do this, your body panics and goes into starvation mode. It desperately holds on to every bit of fat that it can. Once this happens, you will find it very difficult to melt the fat off.

Another reason could be a lack of water consumption. Your body needs water to metabolize fat. Make sure you are drinking enough of it.

How about overdoing cardio? Does that hold me back? You bet it does.

Once again, this is a beginner mistake. They pound the track for hours hoping to burn off the fat as fast as they can. Too much cardio is counterproductive because of the law of diminishing returns. Your body will be stressed out and release the stress hormone, cortisol, which indirectly makes you gain weight.

Poor planning is another reason that you might not be making headway. Are you really hitting your caloric deficit? The occasional snack here and there adds up. Many beginners who train often mistakenly believe that they burnt a whole ton of calories so they can be a little lax with their diet.

Guess what? 2 slices of pizza is enough to wipe out an entire hour of cardio. Imagine that. You can undo an entire hour of sweating and panting within 15 minutes. Maybe you’re watching TV and decide to just pop in 3 Oreo cookies in your mouth. That’s about 160 calories. That may be about 15 minutes of weight training gone. What? You only trained for 25 minutes? Tough luck.

Watch your diet with the eyes of a hawk.

These are just a few of the reasons you may not be progressing. There are quite a few more and you will need to do more research online to brush up your fitness knowledge. Your genes are not a death sentence on your weight loss dreams. You definitely can lose weight if you really want to. Millions of people with genes just like yours have lost weight and kept the ugly fat off.

Join them. It’s yours for the taking.

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