Monday, December 8, 2014

The Science Behind Burning Your Belly Fat

One of the most common questions I recieved was “How do I get rid of my belly fat?”. I will explain you the methods behind getting rid of that stubborn belly fat. I am going to try my best to provide you with as much information as possible.

What makes up belly fat?

Let’s first start by understanding what makes up belly fat. There are 3 layers to recognize:
1. Visceral belly fat which is also known as the deep fat. This lies around the organs under the abdominal muscles and can’t be pinched. The deep fat is rich in Beta-receptors, it has higher blood supply and it is easier to burn.
It is important to know that even if you’re thin you can still have too much visual fat. So to burn visceral belly fat you need to:
  • exercise regularly;
  • learn stress management;
  • reduce carbs to moderation.
2. Superficial subcutaneous belly fat which hangs over your waistline and this can be pinched. This fat layer is rich in Alpha-receptors, it has lower blood supply and it is harder to burn. This is the fat most of us are concerned because we can visualy see it hanging over our waistline.
To burn subcutaneous belly fatyou need to:
  • exercise regularly;
  • learn stress management;
  • reduce carbs to low levels and choose the right carbs.
3. Deep subcutaneous belly fat which is a hybrid of both layers above.
There are 2 enzymes which are responsible for holding on to fat and also burning it. They are:
  • lipoprotein lipase (LPL) which is responsible for fat storage;
  • hormone-sensitive lipase (HSL) which is involved in fat release (what we want);

What are the hormones that trigger belly fat?

So to beat belly fat it’s not just about creating calorie deficit, it is a combination of calorie deficit with hormone balance. The main hormones that impact the LPL activity are your insuline and your cortisol. INSULIN + CORTISON = BALLY FAT BULLIES!

How does insulin couse us belly fat?

When it comes to the brain, muscles and liver you want the body to be insulin sensitive and not resistance. Being insulin resistance in these areas make a person unable to burn fat and sugar or to fill satisfied after eating. This is why many overweight people who are insulin resistance in these tissues tend to overeat because they are hungry all the time.

How does cortisol couse us belly fats?

Excess cortisol in our body can drive us to eat more of the wrong foods more often which means higher daily calorie intake and fat gain. This also causes smaller, immature fat cells to became larger, mature fat cells which is not a good thing when you are trying to burn belly fat.
In order to burn fat we need to make sure that these hormones are well balanced in our body.

Dieting doesn’t help to beat belly fat

Lt’s just start by making it clear that diet don’t work. “Dieting” makes belly fat fatter. The common “eat less, exercise more” approach is only a short term success. This approach accomplishes the calorie deficit but makes the hormone balance worse.
Just think at insulin as a starch and sugar hormone and cortisol as a sleep and stress hormone. I am sure you have heard about the low carb and high protein approach to reduce belly fat. This would work. However, a diet too low in carbs (which can cause low blood sugar) stresses the body and raises cortisol levels. But choosing the right carbs (which are lower in glicemic load) can help with belly fat and also to reduce weight gain overall.
So apply this thing on a combination of protein and vegetables as they help to suppress hunger with minimal insulin production. This results in fewer calories consumed and a good hormone balance. Here you can find a comprehensive list of glicemic load in foods.
While dealing with cortisol hormone, sleep and stress management is essential. Aim for a good 7 to 8 hours of sleep every night and practicing meditation or calming exercises would help as well.

Belly fat meal plans

1. Eat less, exercise less
You have here a 3-2-1 plan:
  • 3 meals a day;
  • 2 of these meals should be mostly protein and fiber with less starch;
  • 1 meal in a day should have havier starch (post-workout meal).
This 3-2-1 approach works well for those of you who are not heavy exercisers. I would say if you train 3 times or less in a week or you perform gentle light exercises.
2. Eat more, exercise more.
You have here a 3-2-2 plan which is for those of you who exercise regularly:
  • 3 meals per day;
  • 2 snacks per day;
  • double the starch intake one meal per day (post-workout meal).
Both these methods generate low calorie intake and naturally reduce starch intake in a way that provides enough fuel to keep hunger, energy and cravings stable but not enough to slow fat loss.

 Learn how to assess your progress

How do you know if you are successful in a plan to reduce belly fat? Well again, you will need to check both calorie deficit and hormone balance.
Assess for hormone balance, on a scale from 1 to 10 (10 beeing high and 1 beeing low):
  • hunger and cravings < 5;
  • energy level > 6;
Do these assessments at the end of each week and if your hunger and cravings are lesser than 5 with your energy level more than 6, it means that your hormone balance is good.
Assess for body shape using the waist to hip ratio. So take your waist measurements and divide it with the hip measurement. For women, these ratio should be about 0.7 and for men the optimal number is 0.77. Always keep it below 0.8 for a healthy waistline.

Sunday, June 29, 2014

10 Foods that burn FAT...

Health Tip : Here are 10 Foods That Burn fat
1. Oats : Its not only tastes great but also reduces your hunger. Oats contains fiber which helps and stabilizes the levels of cholesterol.
2. Eggs : Eggs are the rich sources of proteins and low in calories. Eggs helps us to build the muscles and develops the good cholesterol.
3. Apples : Apples are enriched with powerful antioxidants and other supplements. Most importantly it contains Pectin which helps to reduce the fat cells in the body.
4. Green Chillies : Green chillies contains Capsaicin which helps to develop the body growth cells and burns the calories in quick time.
5. Garlic : Garlic contains Allicin which has anti-bacterial properties helps us to reduce the fat and removes the bad cholesterol.
6. Honey : Honey is the best one to burn fat. Add honey in warm water and take it daily in the early morning.
7. Green Tea : Green Tea is the most effective one which helps you to lose weight. It contains Antioxidants which helps and stabilizes our body weight.Take daily 2 cups of tea for a better results.
8. Wheat Grass : It boosts our metabolism and helps to reduce the fat.
9. Tomatoes : Tomatoes helps us to burn the fat in quick time. It also helps us to stay away from cancer. So Take tomatoes in your diet regularly.
10. Dark Chocolate : Dark chocolate contains Flavonoids, anti-inflammatory properties which helps to reduce the cholesterol levels in the blood. It boost the growth of serotonin in the blood and also burns the fat.
Must share !

Wednesday, April 23, 2014

                           CONGRATULATIONS TO SUCHI ... 12 WEEKS 12+ KG DOWN...                                                                     KEEP GOING

Saturday, April 12, 2014


If you are looking for a workout that is time tested and easy to perform, you should try out dumbbell exercises. Dumbbell exercises are a great way to increase the strength of your arms, shoulders and total upper body. Using dumbbells is very convenient and allows you to work out from the comfort of your own home. You do not need to use the complex upper body workout equipment at the gym anymore. Simply try out some great dumbbell exercises and see for yourself why they work so well.

Here are just some of the wide ranging benefits that dumbbell exercises offer:

Workout More Often

Going to the gym can be a real hassle and keep you from being diligent with your workouts. However, you can simply buy a few dumbbells to keep around your house and workout on your own schedule. You can tone and strengthen your arms, shoulders and upper body with ease in just under an hour. You will be able to stabilize all of your upper body muscles, which will result in increased muscle mass. Dumbbell exercises work great and you can do them almost anywhere.

Great Cost Effectiveness

Instead of spending a small fortune on gym equipment for your home, you can get a real bargain by simply getting dumbbells. Dumbbells are so much cheaper than other exercise equipment and still give you access to great workout results. Now you can strengthen your upper body on any budget and have no excuse to not tone your arms. Strengthen exercises are made easy with the use of dumbbells

Maintain Proper Form

The only thing that you must concentrate on when it comes to dumbbell exercises is form. Whenever you do dumbbell exercises, it is important to have a great technique and always stretch before you begin. Stretching will increase the flexibility of your muscles and allow your dumbbell exercises to be more effective. Maintaining proper form is easy as long as you concentrate throughout your entire workout.

Dumbbell Exercises Increase Bone Density

Dumbbell workouts are designed to strengthen your muscles, but they also increase bone density. This means that you can lessen you risk of osteoporosis greatly by performing dumbbell exercises regularly. Free rates will strengthen and tone with ease and help to make your bones much stronger.

Due to the many benefits that are attainable, there really is no reason to not try dumbbell exercises out for yourself. Here is a useful infographic with the main dumbbell exercises:

If you enjoyed this article, please share it on........

Wednesday, February 26, 2014


Girl eats lots of protein and gets huge rippling muscles.

Said no one, ever.

Moral of the story- eat protein, and stop givin me shit, man.

(do people get my humour yet….)

Tuesday, February 25, 2014


Something that's been grinding my gears lately in the gym.
One thing that really pisses me off is the people at gym with good bodies looking down at or making snide remarks to the overweight or underweight people who have just started training.

It takes a lot of courage to step foot in a gym when you are out of shape and have everyone staring at you. We all started off exactly as they have. And we all remember our self-esteem level's at that time in our life.

These people have decided to make a decision to do something about their lives and for that I commend them. It's easy to prance around in the gym like you own the place because you have an aesthetic physique with all these little kids mirin but bloody hard to work up the motivation when your goal is so far away.

So if someone is doing a workout wrong, instead of sitting around with your mates laughing and embarrassing the person further. Be kind and maybe offer some friendly advice instead.So to anyone that wants to take potshots at people who have just stepped foot in the gym for the first time to transform their bodies, take a good hard look at yourself.

No-one started off aesthetic. Everyone once had an average body. What defines you is that once you achieve your goal you don't forget where you came from in the first place so that you can be respectful of those in the situation you were once in. - Strong People Don't Put People Down, They Lift Them Up!

Feel free to share this stuff. It could have opened people's eyes

Sunday, February 16, 2014


Who is in a better position to lose more body fat over a longer period of time and keep it off?

22% body fat person eating 300g carbs daily no cardio


15% body fat person eating 100-g carbs daily with, 4 hours weekly cardio


which is better?

Energy efficiency or energy inefficiency for body composition!!!!!!???

Friday, February 14, 2014


Recently I've been speaking to people in the gym about seems a lot of people still believe the best way to lose body fat is to eat less and move more! This is NOT the case, I can't stress enough the importance of a healthy balanced diet with ALL 3 macro nutrients! Believe it or not you can get extremely lean eating carbs! Choose your sources wisely and train intelligently.....the days of low carb and endless cardio are fast becoming a thing of the past! Knowledge is power......educate yourself and don't listen to these idiotic gurus! 

Tuesday, February 11, 2014

“It Works For Me” – Defining ‘It’.,, 
(Learn the underlying philosophies people)
A personal trainer is, technically, a health professional. Their aim is to improve a client’s health by facilitating better movement, increased strength, increased aerobic fitness, and by educating them about the importance of well-balanced nutrition.

A doctor also aims to improve a patient’s health. The patients they deal with tend to have slightly more serious health issues, and so require different methods of treatment (I am of the personal belief that exercise should be prescribed to most, if not all individuals, but that’s a different matter and irrelevant to the analogy that I’m about to draw, so bear with me).

The fundamental approach of the doctor is based on all the available evidence. They spend years learning how the various systems in the human body work and interact with each other, so they can understand what a particular pathology (an illness or disease) affects, how it affects it, how best to treat it and what NOT to do under any circumstance. They call on basic principles of anatomy, physiology, ethics, pathology, pharmacology and other topics in the medical curriculum, along with the latest advances in clinical research, and lastly their own experiences with similar situations to formulate the best action plan for their patient.

WHY SHOULD the fundamental approach of a personal trainer, coach or nutritionist be anything less?????????????????????

A personal trainer will spend roughly 6 weeks learning the basics of their craft, before being ejected into the real world to start a career as a personal trainer.

In medicine, it’s 4-5 (maybe more) years.

A doctor would very rarely turn around and say “I’m doing this because it works for me.”

He might turn around and say “I’m doing this because it works” and be able to justify:

Why this particular protocol is effective
Why he hasn’t chosen another equally effective protocol (contraindication is a key word here)

If you are a client, looking for a personal trainer, you would expect the same degree of justification – wouldn’t you?

If you are a personal trainer… can you answer those questions?

If not, it might be time to get your head back in the books, or book on to a CPD course. Because you have a responsibility to your client to provide the best possible solution to their problem –exactly the same as a doctor.

Now, I get that sports science/nutrition research often has many flaws, and often uses very small, very specific populations for its research. This makes it hard to generalise an approach that is based purely on the research!

Evidence-based practice, which brings basic scientific principles, the body of research and human experience under one umbrella, is the name of the game here.

[Note that when I say basic scientific principles, I’m not only talking about the concepts of reliability, validity, and experimental control, but also the fundamental principles of anatomy, physiology and endocrinology that underpin our basic function as human beans.]

So often people focus entirely on one aspect of the triumvirate of evidence-based practice and ignore the others. This context is where the phrase “It works for me” starts to, in my eyes, becomes at best ill-informed and at worst downright dangerous – especially if the person relies too heavily on human experience.

For example…

Low-carbohydrate diets are often recommended for weight loss. They tend to back it up with some variation on the theme of “It’s worked for me, look!”. When asked to justify further, they generally will turn around and spout something to do with chronically lowering insulin levels, which leads to less fat storage because insulin is a ‘storage’ hormone and other such hypotheses.

For rapid weight loss, cutting carbohydrate does work. As we know, it will reduce glycogen stores in the muscle and liver (and the associated water that it is stored with), and you are also eliminating a food group that is pretty calorie-dense, and often makes up a significant portion of someone’s diet. By simultaneously increasing protein and fibre intakes, feelings of satiety are increased which makes the diet potentially sustainable. Ta da! Magic.

Or… not. Hey presto, it reverts back to the fact that you’ve slashed someone’s calorie intake, so they lose weight.

What we can see here is confusion as to exactly what “it” is that has worked for an individual. Whilst people claim “it” is the magical insulin that has caused them to lose fat, “it” is not. Contributing factors are:

The fact that their caloric intake has been reduced and that they’re initially shedding a lot of stored water which has contributed to their weight loss.
Also, if they’re working with a trainer, it’s likely that their activity level will have changed, which alters their caloric expenditure.
They may also be less stressed because they’re finally seeing some changes within their body that they’ve been unhappy with for years, and so maybe they’re sleeping better.
They may be responding very well to the increased protein, fibre and fat intakes, so their energy levels aren’t horrendously low.
They really enjoy eating the foods that they’re currently eating so that they can adhere to the diet.
So, in the case of a low-carbohydrate diet, “it” is defined by the correct application of the basic scientific principles and thorough analysis of the client’s circumstances. This is why blanket prescriptions of various training or nutritional interventions are missing the bigger picture – everyone has different circumstances, and so will require a slightly different approach.

Knowing which approach to take requires evidence-based practice. You need to be able to recall the basic principles of how the body works, whilst simultaneously analysing the relevant scientific literature and also the circumstances in which certain training or nutrition interventions have either succeeded or failed. Only then can you truly be confident that the approach that you decide on for a particular client is appropriate, and should help them achieve what they came to you for.

A personal trainer is NOT a doctor. However, I believe that the fundamental approach to dealing with a client should be no less rigorous than that of a trained medical professional.


Saturday, February 1, 2014

8 Diet changes you must do to lose weight
1. Water, instead of commercial soda. Do not be fooled by diet drinks without calories. They’re as full of chemicals as all other trade drinks and do not hydrate the body so good like water.

2. Homemade fruit juice instead of commercial beverages. Sugar free and full of vitamins, natural fruit juice homemade is the best antioxidant.

3. Healthy vegetables instead of fries. Yes, it seems one of the tips of “easier said than done.” But the reality is that there is a huge variety of vegetables and healthy ways to prepare them. So much so that with time the fries are not an option.

4. Fruit instead of sweets. Fruits are the perfect dessert: gives you a dose of vitamins, the body needs are filling and help digestion. Opt for fresh fruit or sour, depending on appetites. And yes, contain sugar, but it is a natural sugar that does not cause any damage.

5. Whole bread instead of white bread. White bread is “bleached”, reaching lose all their nutrients. Opt for whole grain bread that is more healthy and nourishing, so you’ll be hungry increasingly less.

6. Low fat dairy products instead of those very fat. We all know that cheese is one of the forbidden foods in diets. The good news is that for a healthy lifestyle you can replace dairy products like cheese, milk and yogurt, with their low fat version. The same amount of calcium and vitamin D, but considerably less fat.

7. Dark chocolate instead of milk chocolate. It has fewer calories and gives the same dose of happiness and vitality like all other sweets. So chocolate aficionados should not give up small pleasures of life, just opt for dark chocolate.

8. Home-cooked dinners, instead of the restaurant dinners. And this for two simple reasons. First, when you cook at home you have control over the ingredients you use and avoid excesses. Second, portions of restaurants sometimes tend to be a little big especially for dinner.
Want to know how many calories you burn when make love?
Love seems to be the perfect diet: butterflies in the stomach which perfectly hold hunger, happiness which help us get rid of unsightly fat. And pleasurable activities in two … are great for burning calories. Are you curious how many calories you burn when … you make love? Let’s talk in numbers!

Here’s how many calories you burn when you make love:

The kiss:

Remember the passionate kisses from the beginning of the relationship that gradually were replaced by kisses on the run? Well, take a step back and kiss your lover like that! Besides the benefits of a passionate kiss for your relationship, it will help you burn about 70 calories per hour. And with so pleasant activity you will not realize how time flew!


I know it is nice to get a massage than to make one (even to the loved one), but next time you’re asked by him to fulfill this desire, think about how many calories you burn while helping your partner to get rid of pain and numbness. You lose more than 80 calories / hour, and the number increases as the massage is more intense!

Dance in 2:

And no, I do not mean tango or waltz, but simply a slow dance, sprinkled with intense looks and sweet words! How many calories you burn squeezing your lover in your arms on music? Over 100 calories / 30 minutes! And if dance movements involve more complicated pirouettes or brisk steps, the better for your figure.


What could be more wonderful than to combine playing gestures of love with love, nuzzling, caress and sweet kisses? And 30 minutes of games and sensual gesture get rid of 200 calories, due to the acceleration pulse, shortness of breath and anticipation of what will follow…

Making love:

Making love burns about 100 calories in 30 minutes, regulates blood pressure, strengthens the immune system, lowers the risk of heart disease and heart attack, increases our confidence and relieves stress! Of course, with the more passionate, the calorie consumption increases. And if it has to be extremely rigorous and to count every calorie, it would be wrong to consider the 10 calories burned when we get off our partner’s clothes.

However, besides curiosity about how many calories you burn when you make love with passion, never hurt to rediscover the sensual side and give free rein to the imagination when it comes to making love!
Fitness mistakes are avoided if you get informed before you start your first fitness program in a gym.

The summer is just around the corner and you want to work out your body. You want to achieve results in a short period. Be careful, most women without some advices of a personal trainer are going to fail from the start. These mistakes affect your results or even worse, affect your health. These tips are addressed to women and men without experience in the gym.

The greatest mistake that women make in the gym is doing the same exercises every session. Avoid it. I know that in your first day in the gym you have tested several systems and you picked favorites. If you want to use the same systems every day, you’re wrong. Why? For the simple reason that the muscles need time to recover. If you push the same muscle groups every day, soon you will not be able to train at all for a whole week. I recommend minimum two days of rest for each muscle group. As a beginner you need two days of rest per week.

Try weight lifting. Mixt your cardio with weight lifting exercises. You will not lose your feminine body, don’t be afraid. I know, you want to get rid of unsightly fat as quickly as possible. But try to reduce intense cardio workout to 3-4 days a week, 30-40 minutes. Weight training accelerates fat burning, increase flexibility, protect joints, lowers the risk of osteoporosis and improve bone density!

Do not abuse of abdominal exercises! We all know that the main reason women go to gym is to get rid of the belly. And the solution to this problem is to do exercises for the abdomen. If you abuse of these exercises for a flat belly you will not get it. You’ll not get rid of the excessive fat, but will shape the muscles underneath. You should combine cardio with a healthy diet and exercises.

Don’t forget to drink water! Drink as much as you can. Take a big bottle full of water with you. It eliminates toxins, protects joints, boosts metabolism, reduces fatigue and prevents drowsiness.

Fitness should be a public place where people come to work out their body, not to admire it. Don’t use much perfume in the gym. You’ll annoy everyone with a strong perfume.
To stay fit at 30 years is more simple than you thought. You just follow these exercises daily and you’ll look younger and fresher.

If you approach this beautiful age of 30, health and your physical form must occupy the first places in the list of priorities. Around this age begin to experience loss in bone mass, decreased physical strength and flexibility . So ask yourself: how good you feel about yourself now, when you have around 30 years?

If you hesitate to answer loudly “I feel great!”, Here is a easy workout recommended by specialists, which will help to keep your silhouette and enjoy every day of your life ! Stay fit at 30 years with just 40 minutes of exercises in every two days.

Do this cardio exercises to stay fit at 30 years (30 minutes, 3 times per week):

1. Brisk walking 5 minutes for warm up.
2. Easily run 7 minutes, then three minutes brisk walking.
3. Intense run 3 minutes, then walked briskly 2 minutes.
4. Repeat steps 2 and 3.
5. Moderate run for 3 minutes, then two minutes easy walk.

Train yourself to be strong and to stay fit at 30 years (10 minutes 3 times a week):

1. Lie on your back on the floor, put your hands behind your head, lift your shoulders off the floor and bend your knees, bringing the feet into the air. Try to get as close as you can your right elbow to your left knee, pointing simultaneously your right leg in the air. Then repeat the exercise for 1 minute with your left elbow and right knee without a break.

2. Stand straight, holding a light dumbbell in each hand. Put your feet at a distance equal to that between the shoulders and bent your knees slightly. Kneel in front of the hips, with your back straight so that it becomes parallel to the ground. Let your arms hang, palms facing inside. Bend elbows, bringing the dumbbells close to your abdomen than let the arms down. To stay fit at 30 years, repeat the movement one minutes without a break.

3. Stand straight with your feet slightly apart and arms stretched sideways. Bend your knees and let your little squat, then jump and head arms up, then land into starting position. Repeat this move for one minute without a break.

4. Sit in pushup position with feet slightly apart, leaning up in peaks. Raise your left leg until the heel reaches your hips. Do a pushup. Repeat this for a minute, alternating legs.

This is how can you stay fit at 30 years and how to get rid of pain, heaviness or stiffness in minutes, with these exercises very easy!

Saturday, January 18, 2014

6 foods to help burn belly fat 

•Cinnamon - assist and stabilise blood sugar (great in coffee)

•Cayenne pepper - increases thermogenesis in the body increasing metabolism.

•Leafy greens - high in chlorophyll, which aids detoxing.

•Apple cider vinegar - contains acidic acid which helps breakdown existing body fat, can also remove fat from the body before it is stored!

•Whey - stimulates chemicals in your digestive system, suppress' hunger and promotes a feeling of fullness

•Salmon - high in omega 3 which improve insulin response

These foods can be eaten on a daily basis and should be looked at if your serious about your fitness goals!

Tuesday, January 14, 2014

The idea behind DRS(pre-exhaust) is that it ensures the larger muscles involved are indeed fully exhausted.

The theory is that in a compound lift, the smaller, weaker muscles that are involved in lifting the weight can fail before the larger ones, causing you to fail before the larger muscles are thoroughly exhausted. For example, on the bench press when you reach failure, your triceps and anterior delts may be the muscles causing you to fail at that point,not your chest. Obviously this is a major problem if the reason you're benching in the first place is to stimulate your chest! You may end your chest workout without fully stimulating your chest! - BAD!!

So, pre-exhaust is designed to solve this problem by exhausting the larger, target muscle first, with an isolation movement before the compound, that will exhaust that muscle and only that muscle. The compound would immediately follow, stimulating the larger muscle to the absolute max. For example, you may start your chest workout by doing a set of flyes (or crossovers) to failure to first make sure your chest is exhausted. THEN, immediately, with no rest, hop on the bench and do a set to failure. This way, you would "pre-exhaust" your chest before you even do the compound, ensuring that when you reach failure on the compound, your chest is, indeed, exhausted and therefore stimulated for growth.

 I've utilised this method on myself and clients over and over again and highly recommend it if your looking for growth! It's also great for burning body fat!

Remember guys hours and hours of cardio isn't the way to go for body composition LIFT WEIGHTS!!!!

Friday, January 3, 2014