Tags: ab foods

Here’s a unique exercise to help flatten your abdomen while driving

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Here’s a unique exercise to help flatten your abdomen while driving

This is essentially an uncomplicated exercise that you can perform anytime, anywhere to help get a flat abdomen over time. Now I will say that this exercise does NOT enhance fat burning, but it CAN aid to flatten your stomach by strengthening your deeper transversus abdominis muscles and thereby “pulling in” a lazy abdomen (aka beer belly or “pooch belly”). It implies doing an exercise called “ab vacuums”. I believe it is a good time to start the habit of performing daily ab vacuums whilst driving daily or another time that would get you in the habit of doing them regularly. Just make sure that it doesn’t distract you from driving. Essentially, ab vacuums can be performed anywhere and don’t have to be just for driving, but I’ve found that it helps me bring them to mind if I perform them at a specific time when driving frequently. This could be done even as you’re driving home from the gym every time, or possibly during your everyday commute to your worksite. Ab vacuums are simple: You can perform ab vacuums basically anywhere, at any time. You can do them while standing, seated (like, in a car), kneeling in a four-point stance, or even lying flat on the floor. The movement is as simple as pulling your belly button in as far as you can by imagining you’re trying to touch your belly button to your spine and holding it in for 10-20 seconds at one time. Start by inhaling greatly. Then, when you exhale, begin pulling the belly button in towards the spine and detain it there for 10-20 seconds whilst just taking short breaths. Go over for several holds. Get in the habit of doing this at least 4-5 days a week while driving somewhere and you might find that this aids in flattenning your abdomen more by strengthening the transversus abdominis muscle (the deep abdominal muscles under the rectus abdominis) if you previously had a “lazy belly”. Like I said, this workout doesn’t enhance fat burning. It just helps to flatten a round stomach that has lazy deep ab muscles. If you want a true “six pack abs” form, you still need to shed off the body fat that covers your abs. That calls for a fully encompassing exercise routine (not just ab exercises), a strategic nutrition program, and the right mindset for accomplishment.

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Additional Abdominal Fat Is Not Just Unattractive, But Extremely Dangerous To Your Health

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Additional Abdominal Fat Is Not Just Unattractive, But Extremely Dangerous To Your Health

Did you know that the great majority of individuals in this day and age have extra abdominal fat?  It’s true. As much as 70% of the people in some “westernized” nations such as the US and Australia are now deemed either overweight or obese.  The first thing that a lot of people think of is that their added abdominal fat is simply ugly, is keeping their abs from being visible, and makes them self-conscious about showing off their body. Then again, what most people don’t understand is that additional abdominal fat in particular, is not just unsightly, but is also a high risk factor to your health. Scientific research has clearly determined that though it is unhealthy in general to gain extra body fat throughout your body, it is also dangerous to have extra abdominal fat. There are two kinds of fat that you have in your abdominal area. The first kind that covers your abs from being noticeable is called subcutaneous fat and lies directly beneath the skin and above the abdominal muscles. The second classification of fat that you possess in your abdominal area is called visceral fat, and that lies deeper in the abdomen under your muscle and surrounding your organs. Visceral fat also has a role in giving certain men that “beer belly” look where their abdomen juts excessively, but at the same time, also feels sort of hard if you push on it. Both subcutaneous and visceral fat in the abdominal area are dangerous health risk factors, but science has shown that having spare visceral fat is a lot more dangerous than subcutaneous fat.  These types of fat greatly enhance your risk of having heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases. Excess stomach fat has also been associated in studies with higher amounts of C-reactive protein (CRP), a marker of inflammation within the body that can cause heart disease and other health issues. Part of the reason visceral fat is especially dangerous is that studies show that it distributes more inflammatory molecules into your system on a consistent basis. One of the major reasons that several people gather more visceral fat than other people can be from a high carbohydrate diet that leads to insulin resistance in time (years of loading your system with too much sugars and starches for your body to properly handle the constant excess blood sugar). Studies show that high fructose intake, particularly from high-fructose corn syrup, can be a major contributor to extra visceral fat. If you value the quality of your life as well as your loved ones, reducing your abdominal fat (including reducing visceral fat) should be one of your TOP priorities! There’s just no excuse for it. Besides, a side effect of completely getting rid of all of that spare abdominal fat is that your abdomen will flatten out. And if you get rid of enough stomach fat, you will be able to really see those eye-catching …

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What I think of Good Carbs, Bad Carbs, Low Carbs, and all of the Carb BS out there

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What I think of Good Carbs, Bad Carbs, Low Carbs, and all of the Carb BS out there

With a lot of talk, confusion, and controversy in recent years about “carbs”, I wanted to give you my opinion on good carbs vs. bad carbs, low carb, and all the other “carb chaos” out there.  I’ll also illustrate to you my favourite healthy carbohydrate choices. First of all, although I’m not a “low carb” fanatic, I do believe that one of the major reasons why so many people struggle to get rid of any body fat is that they are eating a lot of processed carbohydrates such as: cereals pasta rice bagels muffins breads (even whole grain varieties are not ideal if you want to lose body fat) sodas juices candies crackers   It is really hard to lose body fat if you’re eating a lot of any of these kinds of carbohydrates (even though you exercise very hard). In addition to causing fierce blood sugar swings and insulin rushes which can promote body fat deposits, consuming too many carbs also raises your appetite. Note that I didn’t incorporate potatoes in the roll of processed carbohydrates. In spite of the trash talking they get from a lot of fitness professionals, I think whole potatoes (not fries or chips!) are a nutrient-laden healthy food. Even carbohydrate sources that most people feel are “healthy” really are just excess calories that don’t actually give a whole lot of nutrient density… and many kinds of breads and cereals are passed off as “whole grain” with clever advertising, when in reality the main ingredient in them is refined flour, which is just going to shoot your blood sugar up high. My belief on it is that the bulk of people struggling to lose body fat would do much better following these kinds of carb guidelines: Reduce your grain-based carb products in the diet (cereal, pasta, rice, crackers, etc) and focus more on the diet of healthful grass-fed and/or free-range meats and eggs, grass-fed raw dairy, and TONS of vegetables and fruits. I understand that it’s very hard for most individuals to give up completely their breads, cereals, and pastas.  But don’t worry, just put aside the grain-based carbs for a 1-day a week “cheat day”, and you can still do just fine! Instead of the grains for most of the carbs, try getting a lot of your carbs from vegetables, sweet potatoes, and a range of whole fruits and berries (NOT fruit juices, which remove the beneficial fiber as well as other necessary parts of the fruit). If you’re going to consume any grains at all, focus on the most nutrient laden and fibrous portions of the grain… the germ and bran. This means that the best parts are getting oat bran instead of oatmeal, and utilizing rice bran to include in your yogurt, cottage cheese, salads, soups, etc.  This way, you receive all of the most beneficial and nutritious parts of grains, without including all of the extra starches and calories. To restore the void if you’re used to eating lots of bread, pasta, …

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