Quickly Digestible Natural Carbohydrates

Frozen bananas, Pineapple, Raisins, Organic Maple Syrup, Honey: Foods such as these help trigger the insulin response you need to promote replenishment of muscle glycogen and an overall muscle building (anabolic) effect.

Quickly Digestible Protein:

The best source is either a good quality, non-denatured whey protein isolate or some low fat or fat free yogurt – or both.

One easy and delicious way to get the post-training nutrients you need is to whip up a smoothie. To kick start the recovery process after your workout routine, try these recipes:

Pineapple Vanilla Smoothie

1 cup water

½ cup vanilla yogurt

1 cup frozen pineapple

2 tbsp raw honey

30 grams vanilla whey protein powder

Blend together and enjoy! [35 g protein, 71 g carbohydrates, 0.5 g fat, 425 calories]

Chocolate Banana Smoothie

1 cup water

½ cup skim milk

1 ½  frozen bananas

2 tbsp organic maple syrup

30 grams chocolate whey protein powder

Blend together and enjoy! [38 g protein, 72 g carbohydrates, 0.5 g fat, 440 calories]

Note that if you want to lose stomach fat, a post-training meal needs to have the opposite characteristics of your other daily meals. That is, for this one meal your goal is to consume minimal fat, quick high glycemic index carbohydrates, and quickly digested proteins. If you have a sweet tooth, here’s the best news: This is the one meal of the day when you can afford to eat extra sugars because it will all go straight to your muscles instead of adding to your belly.

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Why? Completing an intense workout routine creates a catabolic state in which muscle glycogen is depleted, and an increase in cortisol levels begins an excessive breakdown of muscle tissue. This is not a good condition and not helpful to the goal you are trying to achieve. On the contrary, you want to reverse this condition, and the only way to get your body out of this catabolic state (and into a beneficial anabolic state) is to eat a meal as quickly as possible after your working. This post-training meal needs to consist of quickly digestible carbs that will replenish muscle glycogen, and you also need quickly digestible protein because it contains amino acids that give your body a jumpstart on muscle repair.

Note that one key phrase here is “quickly digested”. A 300-500 calorie meal such as this will provide a surge of carbs and amino acids, promoting and insulin spike that swiftly delivers nutrients to muscle cells. The calorie requirement depends on body weight. A 120 pound female may require only 300 calories whereas a 200 pound male might need up to 500 calories. In any case, the post-training meal should a carbs to protein ration of anywhere from 2:1 to 4:1. Also, this meal should include only the barest minimum of healthy fat because it will slow down absorption of the meal – exactly what you don’t want right after a great workout!

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1. It’s boring. That makes it very difficult to be consistent, which defeats your good intentions and end results.

2. It’s unproductive. Other forms of training will give you much better results by stimulating your metabolism to a greater degree. (Not to mention that other options are far more interesting!)

3. It allows a disconnect between mind and body. These are called “steady state” exercises, which means you can read or watch TV while exercising. You’ll get much better results from exercises that require you to focus your attention and concentrate on what you’re doing.

4. It’s expensive. If you work out at home, purchase of an elliptical machine or treadmill for personal use is extremely costly. There are many other options that won’t cost you anything and will give you a much better workout.

5. It’s far less effective than natural exercises. For instance, studies show that factors such as abnormal stride on a treadmill decrease the benefits of your exercise. Natural running outdoors is better, and you’ll even burn slightly more calories.

Granted, if you truly enjoy the time you spend on a treadmill or elliptical runner, then you may want to stick with it. Even though the benefits are far less than other workout options, if you love what you’re doing, you’re more likely to be consistent about your routine. In the long run, being persistent will serve you well, no matter what your choice of fitness routine.

However, if you aren’t that crazy about such machine workouts anyway, stay tuned. In our next post we’ll give you ideas of options that will not only be more fun but work better too. You’ll be on your way to lose stomach fat and get six pack abs in no time!

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As a general rule, always stock up on a wide variety of fresh vegetables, local produce when possible. Great choices include broccoli, spinach, zucchini, mushrooms, red peppers, and onions.

Staples for your fridge:

Cottage cheese, ricotta cheese, and yogurt

Walnuts, pecans, almonds – delicious and great sources of healthy fats.

Whole flax seeds

Eggs

Nut butters (peanut butter, almond butter, sesame seed butter, cashew butter, macadamia butter)

Salsa

Butter

Avocados

Whole grain wraps and whole grain bread (the best contain at least 3-4 grams of fiber per 20 grams of total carbs)

Rice bran and wheat germ

Leaf lettuce, spinach, shredded carrots

Home-made salad dressing (balsamic vinegar, extra virgin olive oil, and Udo’s Choice oil blend)

Staples for your freezer:

Frozen fish

Frozen berries

Frozen veggies

Frozen chicken breasts

Frozen buffalo, ostrich, venison, and other “exotic” lean meats

Staples for your cabinets:

Oat bran and steel cut oats

Cans of coconut milk

Various antioxidant rich teas (green, oolong, white, rooibos)

Stevia (natural non-caloric sweetener)

Organic maple syrup

Raw honey

Whole wheat or whole grain spelt pasta

Brown rice and other higher fiber rice – NEVER white rice

Cans of black or kidney beans

Tomato sauces

Dark chocolate (as dark as possible)

Organic unsweetened cocoa powder

Of course, everyone may not like everything on that list, but it will surely give you some ideas. Hopefully you will try some new things and experiment with various combinations. You might just discover how delicious “healthy” can be!

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Are you sick of crunches? If you’re striving for six pack abs, you can change your routine and get better results by adding front squats using a barbell. This high intensity exercise will boost your metabolism and work not only your abs but your entire body.

How to do it:

This exercise is the same as back squats, except that for front squats you place the barbell in front of you on the front of your shoulders (instead of resting the barbell on your upper back like with back squats).

To stabilize the barbell on your shoulders, cross your arms and push your fists into the bar against your shoulders. While doing this, you should keep your elbows out in front of you. Proper form is essential, so a good idea is to find a trainer at your gym who can help you get started doing it correctly.

Combine this with your other abs exercises, and the sets and reps can vary. For example, you could do three or four sets of 8 reps each, or you can do more sets and fewer reps.

Why does it work?

Holding the barbell from your back to in front of you shifts the weight to the front of your body, which demands extreme stabilization strength from your abs. Most of us think of squats as strictly a leg exercise, but you’ll be able to feel this really working on your abs too.

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Basically, body fat is divided into three parts – essential, reserve, and excess. Essential body fat is made up of subcutaneous fat and intramuscular fat. Subcutaneous refers to the fat layer directly beneath the skin, and it provides insulation from extreme temperatures as well as protection from bruises. Intramuscular is the body fat contained within muscles, and this is the fat that serves as a source of emergency fuel for the body, plus it acts like a cushion to protect vital organs from impact forces.

Reserve refers to the level of body fat needed to avoid health risks. Yes, it is entirely possible to not have enough body fat! What is the minimum level recommended for your reserve body fat? It depends on your gender, height, and age. A quick search on the internet will lead you to dozens of online resources where you can calculate your appropriate level. One chart showing the percentage of essential fat and other levels for men and women is at http://en.wikipedia.org/wiki/Body_fat_percentage.

Excess fat, of course, is any body fat in addition to your combined Essential and Reserve body fat. This blog is all about that excess fat. Specifically, we’re focusing here on how to lose stomach fat.  However, before you attempt anything too drastic on your quest for six pack abs, you do want to educate yourself on the facts about fat loss and make sure you choose an approach that is safe and healthy.

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Our waistlines tend to grow for many reasons. In addition to individual body type or biological nature, stomach fat is impacted by factors such as stress, lack of sleep, and jobs that keep us sitting at a desk all day. As well, our rat race lifestyle too often leaves us with so little time to eat that we grab whatever is quick and easy, which usually translates to high carb, high fat, empty calorie junk food. Worse, most of us have eaten junk food for so long that we’ve come to prefer it over fresh, unprocessed foods. We actually crave the bad-for-you stuff – the more refined flour and sugar the better!

That doesn’t mean there’s no hope, and it doesn’t mean we have to suffer. Yes, in order to lose stomach fat you do have to make some changes. However, the best way to start is to ditch all the negative thoughts in your head. Never mind what you will “have to give up”. That’s the sacrifice mentality, and it isn’t about sacrifice. It’s about what you really want, and if you’re serious about belly fat loss, start right now with a positive attitude. You aren’t “giving up this”. Rather, you are “choosing that”.

Sound silly? Well that little voice in your head doesn’t think so. Tell it you’re giving up something, and it immediately shifts into victim mode where all you can think about is how much you’re suffering. On the other hand, when you decide to choose something different like a healthier meal or snack, you suddenly have grounds to argue with that nasty little voice. You’re making a choice that’s going to help you achieve what you really want, which is to lose stomach fat. You’re saying yes, eating that chocolate donut would give me a moment’s pleasure, but it would also keep me stuck right where I am, where I don’t want to be. Instead, I’m choosing a different snack that will set me free from this rut. Finally, I’m taking back my personal power and choosing what I really want!

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