The Positive Fitness Formula For Losing Weight or Fat

Does this sound like you?

• You find it hard to make time to exercise
• You find it hard to find the motivation to exercise
• You are frustrated that you are not getting the results you want
• Other things in life keep cropping up and get in the way of you getting the body you want
• You are not sure that getting the body you want is even possible
• You need someone to give you that push in the right direction
• You feel guilty spending time and money on yourself
• You dream about your perfect life and body but you don’t know where to start

If any of that sounds familiar, I want you to know that it’s ok and you’re not alone

Life can be extremely busy with a number of demands for our time and it can be challenging to be able to fit time in for ourselves between work, family and other social activities.

We are bombarded with misleading information about diet and exercise, most of it contradictory. Much of it comes from billion dollar slimming companies promising amazing amounts of weight loss with quick-fixes, counting calories or checks. It can all be rather overwhelming and before we know it, a few weeks or months have passed and we haven’t moved that far forward.

If only we could have an easier way of doing things and get long-lasting results...

The good news is, the Positive Fitness Formula IS a solution

I believe life should be about creating balance so we can look after ourselves and have more energy to take care of our other demands. Life should also be enjoyed, exercise should be fun, food should be celebrated and make the most of every moment we have. When making changes to our body, I believe it should be simple so it all seems effortless.

The Positive Steps for Success I recommend are:

1. Positive Mind – visualise what you want to look like, the clothes you want to wear, the things you want to be doing, how you want to feel once you’ve achieved your goals. Knowing all this and writing it all down will make it easier for you to achieve as you have a clear idea of where you are going.
2. Eat for Optimum Health – diets are often complicated and associated with cutting out the things you enjoy. Eat clean, healthy food avoiding anything that’s processed and contains high levels of sugar and wash down with at least 2 litres of water every day. Top Tip: focus on improving breakfast everyday for a whole week then do the same for lunch.
3. Active – doing more than you do just now will start to get you results. Try walking everyday for 20-30mins whether it’s to work, at lunchtime or in the evening and you will start to feel like you have more energy.Top Tip: get away from your desk at lunchtime for a short walk or park further away.
4. Rest – get 8 hours of sleep every night. Most people don’t get enough sleep and that can have an enormous impact on stress levels and body composition. Top Tip: switch tv/internet/laptops at least 30 mins before you want to go to sleep and read in bed for a while to get the best sleep
5. You – whether its exercise or diet, do what feels best for you. There is no one-size-fits-all solution so do what you enjoy and eat what works for you.

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http://www.stevenbonthrone.com/the-positive-fitness-formula/

How to Lose More Lower Belly Fat

How to Lose More Lower Belly Fat

The lower belly is one of those seriously frustrating body parts, and it’s not even an entire body part, it’s part of a body part – the lower bit of your tummy. This vexing semi-body part is the bane of anyone who’s lost weight, toned up, put in the hard work, done everything right, but just can’t seem to shift that lower belly bulge. Arrgh! That little belly bulge standing between you and a flat tummy. It is a tricky problem, but a fixable one. There are 3 causes of the lower belly bulge:

BELLY FAT

Belly fat is the most obvious and common cause of the lower belly pooch. Body fat is a funny thing. Unlike muscle that you can target and make bigger exactly where you want to, you cannot do the same with fat. There is no exercise you can do that burns fat in the specific area you want. You just can’t. While it is immensely unfair, it is as it is. When you lose fat, your body decides from where it wants to lose it and in which order. If we could gain and lose fat where we wanted, plastic surgeons would be out of business and breast enhancement (more fat) and liposuction (less fat) would be redundant. 

But alas, these are the two most popular surgical procedures in the US (along with rhinoplasty). So there you have it. You can’t decide that you’re going to lose fat from everywhere but your chest (if you’re a woman) or that you specifically want to lose fat from your belly. The lower belly can be one of the last areas from which people lose fat and because of that it appears to be stubborn fat. 

This is especially true for women, as women are hormonally predisposed to store fat in the lower belly area and thighs. But shifting these last few pounds is like shifting any other, you need to control your calorie intake and exercise. If you’re not seeing results, you may need to implement a new workout routine, step up your efforts or get a little stricter with your diet. High intensity interval training works particularly well in shifting stubborn fat.

POSTURE

Posture can make it seem as though you have a problem with lower belly fat. In fact, your belly bulge may be due to your pelvis being tilted too far forward and downward, causing your lower back to over arch  and pushing out the lower part of your belly. So it  makes your belly look bigger than it really is, and it also makes you shorter. Even if you’re super lean and have very little belly fat, if you have an excessive anterior pelvic tilt, your lower abdomen will protrude. There are stretches that for an excessive anterior pelvic tilt as this video demonstrates. However, if you suspect this may be a problem, your best course of action is to see a health professional for diagnosis and treatment.

LOWER ABDOMINAL MUSCLES

Your lower belly may be pouching out because of under-developed abdominal muscles. Your transverse abdominis, a deep abdominal muscle that wraps around the torso, helps stabilizes your back and also pulls your waistline in, making you look smaller and your stomach flatter. This muscle effectively acts as a corset pulling you in. Standard ab exercises like sit-ups and crunches aren’t going to cut it because they mostly target the upper abs. Working your lower abs and deep abdominal muscles will pull you in and slim you down, as well as tone and define your lower belly area. Here are 10 amazing exercises that target the lower. 

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http://www.superskinnyme.com/how-to-lose-lower-belly-fat.html

Easy Tips to Stick to Your Diet While Travelling...

1. PACK YOUR PROTEIN

Taking a source of protein with you is the simplest tip of all and can be the most beneficial. Like I mentioned, many restaurants have low protein and high carb/fat foodsThis makes hitting your macros much more challenging. To combat this, you can add some protein to your meal to bring it where you need it.

There are many forms of protein, and any will do. Personally, I enjoy protein bars while travelling because I can put them in my pocket and take them with me. Another plus of protein bars is you don't have to worry about mixing it with water like a powder.

Forgetting to pack protein is a huge mistake if you want to stay fit while travelling. Don't make this rookie mistake and take some with you.

2. PACK CONVENIENCE FOODS

I'm not talking about candy and cookies but healthy snacks that are easy to pack. Convenience foods are a lifesaver because you won't need to eat out as often. This not only saves you money but also reduces the number of calories you consume.

There are many convenience foods I like to take for travelling. Basically, I take anything that doesn't need refrigeration. Below are a few of my favourite's.

• Bagels
• Bread
• Granola
• Graham Crackers
• Apples
• Bananas
• Dried Fruit
• Nuts
• Seeds
• Tuna
• Beef Jerky

These foods give you options for when you are on the go. You can use them for a snack or a whole meal. If you want to make a meal out of them, just pair some of these with the protein you packed. One of my go-to convenient meals is a bagel, banana, and whey protein shake or bar.

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https://www.muscleandstrength.com/articles/10-tips-stick-to-diet-while-traveling

Shred Belly Fat – How to Get Admirable Abs!

 Shred Belly Fat – How to Get Admirable Abs!

Women want a flat, toned midsection, men six-pack abs. Despite these aspirations, most of us are heading in the wrong direction and gaining more and more belly fat, year upon year. You might be overweight or might be lean and have too much belly fat. Irrespective of your BMI, there are many health risks associated with belly fat. You can’t sleep as well as you used to, your lower back aches and exercise causes your knees hurt. Worse than that, belly fat releases biologically active substances that cause metabolic dysfunction such as diabetes, insulin resistance, metabolic syndrome, heart disease, and more.

Your belly fat might just be killing you slowly. But lets be honest, despite all the health risks, losing belly fat is also about looking good. Unlike other problem areas, a large belly projects out and is instantly noticeable no matter what you wear. Too much belly fat screams look at me; look down here – look at my generous proportions. The good news is you can lose the belly fat.

The first rule of great abs is to blast the belly fat that is masking the abdominal muscles, which lie underneath. You could have the strongest, largest, toughest six pack in the history of mankind, but if they are covered by a layer of belly fat no one will ever know you have them.

CALORIES TO LOSE BELLY FAT

You want great abs, but to get there you first need to lose belly fat through a calorie controlled diet. First find out how many calories you need to maintain your current weight using this calorie calculator, then subtract that amount by at least 500 calories. However, women should not go below 1200 and men 1800 calories per day. Anything more than this and you risk failing in your diet, losing muscle along with belly fat or your body switching into starvation mode. Basically, you’re aiming for moderate calorie restriction. If you want to create a greater calorie deficit to blast.

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http://www.superskinnyme.com/blast-belly-fat.html

6 Eating Rules To Slim Down

6 Eating Rules To Slim Down

 

 

4. Protein

Aim for three servings of lean protein (such as fish, white meat chicken and turkey, pork loin chops, and lean beef sirloin) per day. In addition to being an essential nutrient, protein helps to keep you feeling full longer, which is a big benefit when you’re trying to lose weight. In a small 2009 study, participants who ate a higher-protein breakfast were more satiated afterwards (and took in fewer calories at lunch) than those who ate a low-protein breakfast. (Be sure to vary your protein sources and include plant based ones, too.)

5. Water

Studies from Stanford Prevention Research Centre suggest that water helps promote weight loss in two ways. First, drinking more water—at least 4 cups per day—was linked to a 5-pound weight loss over the course of a year. According to the researchers, this amount of water increases the amount of energy or calories your body burns. Second, substituting water for sugary drinks—sodas, sports drinks, flavoured drinks, and sweetened milks, coffees, and teas—resulted in even more weight loss.

The exact number of pounds lost depended on how many sugary drinks were consumed in the first place, and how many were replaced with water.

Still don’t think you can give up your sodas and mochaccinos? Then consider this: It’s been shown that when people consume a certain amount of calories, they’re more hungry and more likely to overeat at their next meal when those calories are in liquid rather than in solid form. Translation: If you eat a 200-calorie snack, you’ll be more satisfied afterwards and eat less later than if you drink a 200-calorie beverage.

So frequently drinking calorie-dense beverages could increase both your hunger and your calorie intake throughout the day.

6. Green Tea

Sip at least 3 cups of green tea every day. Catechins, the antioxidants found in high amounts in green tea, have been shown to be helpful in promoting weight loss, specifically belly fat. If caffeine is a concern, decaf tea is an option. Some decaffination processes, however, can lower the antioxidant content so you might want to have an extra cup or two.

In a study at the USDA Human Nutrition Research Centre on Ageing at Tufts University, participants who drank the equivalent of 3 cups of green tea a day lost twice as much weight as those not drinking tea. The tea-drinking group also lost significantly more belly fat than the non-tea drinkers.

If you like citrus, the news gets better. Replacing some of the tea brewing water with citrus juice, such as lemon, lime, orange, or grapefruit, allows your body to use more of the tea’s catechins. You can drink your green tea freshly brewed for a warming hot drink, or chill it after brewing for a refreshing cold drink.

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http://www.prevention.com/weight-loss/weight-loss-tips/eating-rules-faster-weight-loss?s=5

6 Eating Rules To Slim Down

6 Eating Rules To Slim Down

 

   

 1. Fiber

Eat at least 20 grams of fiber per day from whole grains, fruits, and vegetables. Fiber helps keep you feeling full longer—a big benefit when you’re trying to lose weight. A study from Brigham Young University College of Health and Human Performance demonstrated that women who ate more fiber significantly lowered their risk of gaining weight. Each gram of fiber eaten correlated to 1/2 pound less body weight. The researchers suspect that the higher fiber intake led to a reduction in total calories over time.



2. Calcium & Vitamin D

Strive for three servings of calcium- and vitamin D-rich foods a day. These nutrients often occur together in foods, especially dairy.

Calcium and vitamin D work together in your body, primarily to strengthen your bones. But if the latest research is any indication, both of these nutrients may flex some muscle in your weight loss success. Dairy foods are the prime source of calcium and vitamin D in the diet. In a study from Johns Hopkins Bloomberg School of Public Health, college students who came closest to meeting the three-a-day dairy requirement while eating an otherwise healthy diet weighed less, gained less, and actually lost belly fat, compared with students who consumed little or no dairy.

Moreover, vitamin D by itself may play a role in weight control. Extra body fat holds on to vitamin D so that the body can’t use it. This perceived deficiency interferes with the action of the hormone leptin, whose job is to tell your brain that you’re full. And if you can’t recognize when you’re satiated, you’re more likely to overeat.

You may also want to consider a vitamin D supplement. The latest research suggests that this nutrient may be a factor in protecting you from everything from heart disease to memory loss and even chronic pain.

Evidence is mounting that we need more than the current recommended intakes, especially as we age, because older skin produces less vitamin D (and sunscreens block the body’s ability to use sunlight to produce this vitamin). That’s why the leading experts in vitamin D research are now recommending a daily supplement of 1,000 IU of vitamin D—the kind most readily used by the body.

Daily Recommended Calcium Intake
Men and women ages 19-50: 1,000 milligrams
Men and women age 51+: 1,200 milligrams

Daily Recommended Vitamin D Intake
Men and women ages 19-50: 200 IU
Men and women ages 51-70: 400 IU
Men and women age 71+: 600 IU



3. Good fats
These include monounsaturated fatty acids and omega-3 fatty acids, found in oils, nuts, avocados, certain fish—and yes, even chocolate! Eat 3-4 servings daily.

A study published in the journal Appetite shows how these fats—besides being good for your heart—can help you feel fuller longer after meals. The study participants with a higher intake of omega-3 fatty acids (more than 1,300 milligrams a day, either from foods or from supplements) reported feeling less hungry right after their meals, as well as 2 hours later, compared with a lower omega-3 intake (less than 260 milligrams a day). Less hunger means less munching and an easier time keeping calories in check.

More specific research has been done on walnuts, a good source of monounsaturated fats. An Australian study had participants follow a healthy low-fat diet, either with walnuts or without. Both groups ate the same number of calories and lost approximately the same amount of weight at 6 months. But during the next 6 months of the year long study, the walnut-eaters continued to lose weight and body fat, while the other group stopped losing—even though they were still following the same diet.

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http://www.prevention.com/weight-loss/weight-loss-tips/eating-rules-faster-weight-loss?s=2

Everything You Need To Slim Twice As Fast

Everything You Need To Slim Twice As Fast

A day on the 30-20-10 eating plan

Hungry? Good! Here's how tasty a day on the plan can be.

Breakfast
Tomato and feta omelet (2 lg eggs, 1/4 tsp canola oil, 1/2 c baby spinach, 1 diced plum tomato, and 1 oz feta); 1 c fat-free milk; 1 pear
429 cal, 26 g pro, 45 g carb, 7 g fibre, 33 g sugars, 17 g fat, 7.5 g sat fat, 585 mg sodium

Lunch
Open-faced tuna salad sandwich (2 oz drained canned water-packed light tuna mixed with 1 Tbsp reduced-fat mayonnaise and spread on 1 slice whole grain bread) and side salad (1 1/2 c lettuce; 1/2 c chopped red bell pepper; 1/2 carrot, sliced; 1/4 cucumber, sliced) with balsamic vinaigrette (1 Tbsp extra virgin olive oil whisked into 2 Tbsp balsamic vinegar); 1 c grapes
491 cal, 20 g pro, 56 g carb, 7 g fibre, 36 g sugars, 21.5 g fat, 3.5 g sat fat, 510 mg sodium

Dinner
3 oz broiled or grilled chicken breast with 1/2 c peas and rice pilaf (3/4 c cooked brown rice, 1 1/2 Tbsp olive oil, 1 oz dried currants, 1 Tbsp chopped onion, 1/2 oz slivered almonds, and salt to taste)
580 cal, 37 g pro, 68 g carb, 9 g fibre, 24 g sugars, 18 g fat, 2.5 g sat fat, 144 mg sodium

Snacks
3 oz fat-free plain Greek-style yogurt; 1 c blueberries
129 cal, 9 g pro, 25 g carb, 4 g fibre, 18 g sugars, 0.5 g fat, 0 g sat fat, 33 mg sodium
12 baby carrots; 1/4 c hummus
136 cal, 6 g pro, 17 g carb, 6 g fibre, 4 g sugars, 6 g fat, 1 g sat fat, 309 mg sodium

Daily total: 1,765 cal, 98 g pro, 211 g carb, 33 g fibre, 115 g sugars, 63 g fat, 14.5 g sat fat, 1,581 mg sodium

http://www.prevention.com/fitness/fitness-tips/your-complete-fat-burning-plan?s=10

The No Squats Belly, Butt, and Thighs Workout

The No Squats Belly, Butt, and Thighs Workout

 Love Your Lower Body!

Wall Bridge

Lie on your back with your butt against the wall and arms at your sides. Bend your knees and plant your feet 3 to 4 feet up the wall. Raise your lower and middle back off floor, keeping your shoulder blades on the ground. Hold for a deep inhale, then exhale and slowly return to the starting position.

MAKE IT HARDER


Cross your right ankle over your left knee so that only your left foot is on wall. 

MAKE IT EASIER


Don't use the wall. Keep your feet flat on floor as you lift into a bridge.

Windshield Wipers
Lie face up on the floor with your legs against a wall, the bottoms of your feet facing the ceiling. Slowly lower your left leg down the wall like a clock arm toward 9 o'clock, then return to the starting position. Repeat with right leg, sweeping toward 3 o'clock. Continue to alternate legs until you've completed all of the reps. (Got 10 minutes? Then you've got time to lose the weight for good with Prevention's new 10-minute workouts and 10-minute meals

MAKE IT HARDER


Wrap an elastic exercise band around your left foot. Hold both ends at your right hip for added resistance as you sweep your left foot down the wall. Do all reps, then switch legs and repeat.

MAKE IT EASIER


Move your butt 3 to 6 inches away from the wall while performing the move.

 

.Toe Reaches
Lie on the floor with your heels pressed against the wall, your legs straight. Reach your right hand toward your left foot, allowing your right shoulder to raise off the floor. Return to the starting position. Repeat with your left hand and right foot. Continue to alternate until you've completed all reps.

MAKE IT HARDER


Perform the exercise with your feet stacked toe to heel.

MAKE IT EASIER


Reach toward your knees.

http://www.prevention.com/fitness/strength-training/love-your-lower-body?s=2

Everything You Need To Lose Fat Twice As Fast


Triple-interval training: is a technique that can help you go harder and incinerate calories quickly. Here's how it works: Instead of alternating between two intervals—fast and slow, as you would during an HIIT (high-intensity interval training) workout—you alternate between 30-, 20-, and 10-second bouts, building your burn from slow to fast to max.

So what gives this method an edge? It pushes you harder without your even realising it. Even when you think you're in high gear, you probably have the capacity to push a little bit more. Here, the last interval forces you to dig down and find whatever you have left to burn, and because you know it'll be brief (you can do anything for 10 seconds), you're less likely to slack off, says Jens Bangsbo, ScD, professor of exercise physiology at the University of Copenhagen. Those last seconds spike metabolism, endurance, and speed.

Danish runners tried it and proved the theory: They shaved seconds off their times and lowered their blood pressure, all while cutting their mileage in half. When we tested it on walkers, they lost up to 11 pounds and more than 12 inches in 8 weeks. Try it with whichever activity you like best to supercharge your burn; throw in some lower-body toning moves; and then, since balance is everything, try our chill-out plan to calm your mind, too. (Toned body, tamed brain, anyone?)

Your Cardio Interval Plan
The basic 30-20-10 Core Set is a total of 6 minutes: 5 rounds of 30-20-10 intervals followed by a 1-minute recovery. After starting with a 4-minute warm-up of your activity of choice, repeat the 30-20-10 Core Set a few times before ending with a 2-minute cool-down. We recommend 2 sets in week 1, 3 sets in week 2, and 4 sets in weeks 3 through 8. Swimming laps without a stopwatch? Stick to a moderate pace for 1 length, rev it up for two-thirds length, and kick it into high gear for the last third.

http://www.prevention.com/fitness/fitness-tips/your-complete-fat-burning-plan?s=1

Do the above routine 3 times a week to fast-track results.
30-20-10 core set

Activity	Intensity	Duration
Brisk pace	5	30 sec
Fast pace	7	20 sec
Speed pace	9	10 sec
*Do 30-20-10 intervals 4 more times
Recovery	4	1 min
TOTAL	6 min

Your 8-week plan                                                

	Week 1	Week 2	Weeks 3-8
Warm Up	4 min	4 min	4 min
30-20-10 core sets	2 sets (12 min)	3 sets (18 min)	4 sets (24 min)
Cool down	2 min	2 min	2 min
TOTAL	18 min	24 min	30 min