On Point ~ Monday

8 ways to lose your belly fat:

1. Exercise and eat right
No kidding, right? Yet so many of us sabotage this no-brainer of a gut-busting plan. Study after study proves that eating a well-balanced diet heavy in fruits, veggies and whole grains and low in fat and refined sugars, plus exercising regularly, will help you shed not only subcutaneous fat (the surface fat that makes love handles), but also the deeper visceral fat, which builds up around abdominal organs and can raise your chance of suffering high cholesterol, heart disease, or type 2 diabetes. And regular exercise not only helps you slim down your whole body, it actually shrinks the size of fat cells in your stomach.

2. Get down to your healthy weight
Losing that gut isn’t easy, but you can improve your contours (and lower your risk of heart disease and cancer) by lowering your overall body mass index. A healthy adult BMI is roughly 19 to 25. You can do as many crunches as you want, but if you’re overweight, your abs will be hidden under a padding of fat. (By the same token, you can be naturally slim but still carry a paunch if you don’t exercise or eat right. Bottom line: think of Tactic #1 as the Golden Gut-busting Rule.)

3. Don’t be a stress case
Scientists are studying the link between stress and belly fat. Heightened cortisol levels in blood, resulting from stress, seem to react with the body’s insulin to create visceral abdominal fat — and, in a double whammy, to also drive us toward fatty, sugary foods. Reducing stress may make it easier to say no to barbecue chips or chocolate truffles that go straight to the waistline. Try yoga as a way of cutting stress. Bonus: it’ll tone you, too. And if your daily commute is a cause of stress, wear an iPod or read a funny book to help you chill out on public transportation; if you drive, consider ways to reduce your commuting time.

4. Stop boozing, quit smoking
Think cigarettes keep you thin? Think again. Both smoking and alcohol raise the levels of the stress hormone cortisol in your body.

5. Hire a personal trainer
Embarking on a fitness regime is more likely to be successful if you invest in some one-on-one workouts with a personal trainer. She can devise a regimen that will give you the right amount of cardio plus strength training to help you tone up, and target trouble spots most effectively. And the faster you see results, the more likely you are to stay motivated — and active.

6. Skip the Thai, meet for sushi instead
A recent Japanese study found that fucoxanthin, a compound in brown seaweed, shrank abdominal fat in lab animals, and encouraged a five to 10 per cent weight loss. Human studies are next, but the scientists are excited. And you should be too, if you love Japanese food. Order that miso soup or seaweed salad. Not only do these low-fat appetizers contain seaweed, they’ll fill you up so you won’t pig out on that caloriepaloooza known as tempura.

7. Avoid trans fats like the plague
Yes, we already mentioned a low-fat diet in Tactic #1, but trans-fatty acids, found in many convenience foods, deserve their own mention. Trans fats are linked to cardiovascular disease, and, as if that weren’t enough, they literally go straight to your belly. A recent study found that not only do trans fats create excess visceral fat in the abdomen, they actually cause fat from other parts of the body to redistribute there.

8. Don’t believe late-night infomercials
A study by the American Council on Exercise (ACE) found that expensive ab-targeting home-exercise equipment is no better than (and in some cases, is worse than) good, old-fashioned exercises. Skip the gimmicks and work these three ab moves into your workout: the bicycle manouver, reverse crunches and pull-ups.

On Point ~ Monday

Every body wants a six-pack to show off, especially during the summer. We all want it especially us males because it make us look more attractive to women. So im give you guys seven steps to get your six-pack and look great for the summer.

Train with 2 Types of Exercise
Some abs exercises are based on movement. Others focus more on balance, so your abs contract harder to keep your body stable. “Most men have difficulty with either stabilization or mobilization,” says Carter Hays, C.S.C.S., a Houston-based personal trainer and a performance-enhancement specialist for the National Academy of Sports Medicine. Include both types of moves in a workout to challenge your abs.

For instance, try performing a Swiss-ball rollout (mobilization), followed by a Swiss-ball crunch (stabilization). To do the rollout, kneel in front of the ball with your forearms pressed against it. Keeping your knees and feet in place, roll the ball in front of you so your hips, torso, and arms slide forward. Advance as far as you can without arching your back, then pull back to the starting position.

Get More from Your Cardio
Strip away abdominal fat by switching around your cardio routine so you run hard early. In a study published in the European Journal of Applied Physiology, eight men ran for 30 minutes on 2 separate days.

In the first session, the men ran at a relatively high intensity—80 percent of their maximum heart rate—for 15 minutes, then slowed to 60 percent for the final 15 minutes. In the other session, they ran the slower part first.

The men burned 5 to 10 percent more fat when they ran faster at the start of the workout. “And this is only a 30-minute workout,” says Jie Kang, Ph.D., the study’s lead author. “If you extrapolate that to a longer workout three to five times a week, things can add up.”

Here’s why it works: To burn fat, your body first breaks down fat tissue into fat molecules. “Our study found that this works better when your abs exercise is done at a relatively high intensity,” says Kang. Next, molecules go to your cells to be burned, which Kang says can occur at relatively lower intensities.

The best part: You’ll feel as if you’re burning fat easier than ever. Kang measured the participants’ perceived exertion—how hard they felt they were working. Turns out the body feels fatigued late in a workout, regardless of what you do.

Stay Hydrated
This one’s almost too easy, but drinking plenty of water not only helps you burn fat, but also builds more muscle. “All creatine does is force fluid into the muscle,” says Hays. “Your body will do that itself if there’s enough water available.”

Skip the Bonus Abs Routine
Edging closer to sharp abs can tempt you to work them every day. Don’t. Training more can actually make your abs show less. “You don’t need to overwork your abs—they’re no different from any other muscle,” says Hays. “If you’re always in a state of overtraining, you’re going to get more laxity in your muscles.”

In other words, they’ll appear soft. Instead, add resistance to make moves you already do more challenging. For instance, hold a light weight plate during a Russian twist or Swiss-ball crunch. Then give your muscles time to rest.

Do More Total-Body Exercise
Isolation moves like crunches are great for developing your muscles, but they don’t burn much fat. You’re better off training multiple muscle groups at once, says Hays. Total-body exercise burns more calories and also causes a greater release of muscle-building hormones.

Try combination moves, like the reverse lunge to cable chest fly. Stand between a cable station’s weight stacks and grab a pulley handle with each hand. Hold your arms straight in front of you. Then step back with one leg, bend your knees, and let your arms move out to the sides. Pause when your back knee is just off the floor and your upper body looks like a T, then push yourself back up while you pull your arms together. Repeat the move with your other leg in the back position.

Get Off the Floor
Define the lower portion of the rectus abdominis (your six-pack muscle) with a Swiss-ball reverse crunch, but instead of doing the move on the floor, hop on a bench. “It allows for a greater range of motion,” says Gregory Joujon-Roche, C.P.T., president of Holistic Fitness, in Los Angeles.

Lie faceup on the edge of a bench with a Swiss ball pinched between your heels and hamstrings. Keeping your abs drawn in, roll your pelvis off the bench and, maintaining the same knee angle, bring your knees toward your chest. Slowly lower the ball. As soon as your back begins to arch on the way down, that’s the end of your range of motion. Pause at this point for a few seconds before finishing your set. Try five sets of 15 to 20 repetitions.

Go Deep
Abdominal muscles are multilayered, but most men focus only on the outermost layer with exercises like the crunch. So look for moves that work the abdominal muscles closest to the spine, such as the plank. Strengthening these tiny stabilizers will provide a solid foundation to allow your six-pack muscles to grow stronger and bigger.

 

On Point ~ Monday

After you guys watch this video, I don’t wanna hear that people can’t get in shape or turn their life around. There this word called “will power“, which means YOU, have the ability to do something/anything you want to succeed if you focus and give it your all. I am very impressed after following this story and watching his whole process on being fit to fat to back to fit again. I feel that no one should make excuses anymore about getting it shape. JUST PUT THAT WORK IN, BELIVE IN YOURSELF AND JUST DO IT! 

 

On Point ~ Monday

Well as we get ready to kick off summer, I know there are some of us that wanna get in shape or tone up before we show off our beach body. So I am gonna give you some super foods that will help you lose that belly fat in get in shape asap! To build muscle & lose fat, you need a variety of proteins, veggies, fruits, carbs, and healthy fats. Eating protein helps building & maintaining muscle. But it also helps fat loss: protein has a higher thermic effect than carbs/fats. Eating fats also helps fat loss: your body holds fat if you don’t eat fats. Fruits & veggies contain vitamins & minerals, necessary for recovery from your workouts. And carbs fuel your muscles so you feel full of energy at the gym. So here what you need:

 1. Whole Eggs. Cheap & rich source of protein: 7g/egg. The yolk contains most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels.

2. Fish Oil. Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. You need 9000mg EPA/DHA per day. Since you’ll probably struggle to get that from eating fatty fish, consider a fish oil supplement.

3. Wild Salmon. One of the best sources of omega-3 fatty acids that also gets you 20g protein per 100g serving. Farm raised salmon is, however, omega-3 deficient: it’s corn/grain fed. Go with wild salmon.

4. Berries. Strong antioxidants that prevent cancer, heart & eye diseases. Any kind works: cranberries, raspberries, blackberries, blueberries, etc. Buy fresh or frozen berries and mix with oatmeal.

5. Yogurt. Contain bacteria that improve your gastrointestinal health. Don’t buy frozen yogurt or yogurt with added sugar and fruits at the bottom. Get plain low fat yogurt. Eat it with berries & flax seeds.

6. Flax Seeds. Source of fiber, protein & omega-3. Grind the flax seeds to get the most out of them. Take 1 tbsp with yogurt & berries before going to bed. Stay away from flax oil: it’s unstable and contains no fiber.

7. Extra Virgin Olive Oil. 70% monounsaturated fats that protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy Extra Virgin Olive Oil: it contains more polyphenols and tastes better.

8. Mixed Nuts. Contain mono & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you’re a skinny guy who wants to gain weight.

Anything works: almonds, walnuts, cashews, hazelnuts, … Peanut butter also works as long as you buy natural peanut butter without added salts/sugars.

9. Red Meat. Protein, vitamin B12, heme iron, zinc, creatine, carnosine and even omega-3 if you eat grass-fed beef. Eat steaks & hamburgers from top round or sirloin. 

10. Broccoli. High in cancer-fighting phytochemicals and anti-estrogenic indoles. Broccoli is also high in soluble fiber and low-calorie, helping fat loss. Eat othercruciferous vegetables for a change: cabbage, bok, choy, cauliflower, and kale

11. Spinach. One of the most alkaline foods. Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile. Try one of the spinach recipes I shared a while back.

12. Turkey. If you don’t believe saturated fat is good for you, try white turkey. The leanest beef has about 4.5g saturated fat/100g, while white turkey has close to (that why it’s so dry). Eat turkey with spinach & quinoa.

13. Quinoa. South American “king of grains”. Quinoa is higher in fiber & protein than rice or oats, tastes a lot better and is gluten-free. Buy the whiter grain, it’s better quality. Eat it post workout with meat & spinach.

14. Oats. Reduce cholesterol, provide you with low-gi carbs for energy, and high in soluble fiber. Try this post workout shake of whey & oats.

15. Tomatoes. High in lycopene, which prevents cancer. The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes. Have pizza or pasta with tomato sauce & olive oil post strength training.

16. Oranges. Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Quit drinking processed orange juice which often has added sugars. Eat oranges or make your own orange juice.

17. Apples. Pectin in apples helps weight loss by increasing satiety. Apples are also the strongest antioxidants after cranberries (eat the peels). Unfortunately apples are one of the most pesticide-contaminated fruits. Go organic.

18. Carrots. Their huge vitamin A content improves eye-health, especially night vision. Carrots are also rich in fiber, low-calorie and taste good, even raw.

19. Water. Your body holds water if you don’t drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration from strength training. Get a Brita filter and drink 2 cups of water with each meal.

20. Green Tea. Strong antioxidant and natural diuretic. Green tea also speeds up fat loss, prevents cancer and improves blood sugar & circulation. Drink green tea in the morning instead of coffee. Real green tea, not the teabags.

To Sum It All Up: Eat proteins, veggies, fruits & fats every 3 hours. 2 cups water with each meal. Carbs post workout only. Junk food 10% of the time. Get stronger in the meanwhile and you’ll build muscle & lose fat.