Banish Belly Fat – Can These Trainer Secrets Get You A Cut Above
One of the biggest complaints at the gym is “belly fat.” In my years as a trainer I have put the pieces together to help myself and my clients be more successful. While I don’t have any hard evidence to back this up directly I have hundreds of clients that have used this technique to shed body fat and belly fat (myself included).
Belly fat can be directly linked to how your body uses sugar and carbohydrates. You may have noticed that people who are diabetic store weight in their midsection. As trainers, we can look at a person and make an “educated guess” as to what their food issues could possibly be. Example: If a new client comes in and wants to lose weight and has concentrated fat in their belly, I know right off the bat that their cabohdrate intake is off. Either their body isn’t using the carbs or they are consuming the carbs at a time of day that isn’t beneficial to weight loss.
What about calories??
Yes, calories play a HUGE role in belly fat and overall body fat. However, you can alter the way your body uses / stores those calories by directing them into the muscle. You still must eat less calories then you burn to have an overall weight loss.
Direct The Calories Away From Your Belly Fat
Years ago I learned that it was imperative for diabetics to lift weights. Why you ask??? Weight training uses blood sugar (glycogen) to fuel the muscles. That means that if you eat a bunch of carbs (that could turn into fat, or belly fat) your body will direct those carbs into the muscle to be used as “muscle juice.” This keeps their insulin levels low and allows them to maintain a healthy weight without the trademark belly. For Diabetics who aren’t processing the carbs correctly, the excess sugars floating in their blood go into the muscle and stop affecting their body negatively.
If you have diabetes, research has shown that strength training can:
- Improve insulin sensitivity
- Improve glucose tolerance
- Help you lose weight
- Lower your risk for heart disease (source)
But I’m Not Diabetic, Will This Still Work For Me???
Awhhh the age old question…. YES !! If you are prone to having a Budda Belly, chances are diabetes runs in your family. You may not have it, your mom may not, but maybe grandma does. Quickly scan your family tree and make mental notes. While you are scanning, also make notes of all the people in your family that store predominantly in their stomach. I am sure you can find a couple.
Top 4 Tips For Directing Belly Fat
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Make sure you weight train 30 – 45 mins 3 times per week .
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Pad Your Workout Routine – This means place the majority of your carbs before and after your routine. Preferably 45 minutes before and after.
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Do you track your carbs?? I recommend 80- 120 carbs per day. They must also be from good sources, no junk!
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Eat the most calories and carbs when the sun is the brightest. That means taper them off as the sun goes down. Eating the least at night.
Use these trainer tips to get you to your fitness goals fast! Belly fat does’t have to be your enemy , now you have the tools to fight back. If you loved our fitness tips then share then with your friends and family using our “share” button above.
Currently have 3 Comments
Your ‘Banish Belly Fat’ info is interesting. Some I knew but some I didn’t and I am glad that I read it. It will be very helpful. Thanks and I look forward to checking out the rest of your site. And, I will be pinning you onto my board: “Sites I Like”. I will also be sharing this too.
But what if 4 days a week I work 12 hour night shifts? Get up at 4:30 pm and go to bed the next morning at 9:00 am. I will have to eat the majority of my calories after dark, just nothing 3 hours before I go to bed. If I am counting sugar grams, does the healthy sugars from fruit and dairy count or just processed sugars?
Beverly,
Since you work the night shift you must tailor your calories to the most active parts of your day. For instance, eat the majority of your calories when you are moving the most. For you this could be the beginning and the middle of your shift.
I have had clients that worked the night shift. They would come to me, exercise, then start their day (shift). A big component for them was actually the LACK of vitamin D (which comes from the sun and dairy products). Without this it will throw your body off and you will be more hungry and more tired then the average day shift worker. Take it at the beginning of YOUR day.
Also, you MUST count the carbs that come from your fruit. It might also be helpful to know what kind of work you are doing ??? If you are really stumped I would add in a Bodybugg. This calorie tracking device will help you take out a lot of the guess work.
It’s imperative that you exercise. I have seen swing shift workers and night shift workers really take a dive physically because their activity is compromised. Man was not made to sit 24/7. You need the cardio to flush toxins, stimulate endorphins, and burn excess calories. You need to lift weights to maintain muscle mass and increase growth hormone to help you sleep and keep you looking young.
I hope all of this info helped. If you have further questions feel free to write me back!
Adria