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20.11.2013
Even if you are on an active weight loss exercise plan, high sugar foods can cancel out the effect of your workouts and prevent your body from losing fat.
As we discussed earlier, one of the key steps in losing belly fat is to regulate your insulin level.
As you insulin level stays low and you body keeps burning fat for generating energy to digest, the net effect reduces the overall fat content in your body. Firstly, alcoholic drinks contains a large amount of calories especially those which are sweetened.
If you truly want to learn how to lose belly fat and get abs, then the very first thing you can do starting today, is to cut down on alcohol.
Don’t waste your hard earned cash on those gimmicky machines they show on late night infomercials or on ultra-power fat burning pills.
The more muscle your body has, the faster it can burn fat and also you need to lose lesser fat to reveal those 6 pack abs. If he gained 20 pounds of lean muscle his weight would be 220 pounds and his new body fat percentage becomes 20 divided by 220 times 100 i.e.
How to lose belly fat for women fast has become a major concern in today’s hectic world. A 55-year-old man with type 1 diabetes shocked his doctors, after he revealed what looked like two bottom cheeks hanging below his navel.
The man went on to develop 'firm and pendulous' masses on his stomach - a condition known as lipohypertrophy.
Dr Landau added that although the lumps may shrink slightly the disfiguration would be permanent without plastic surgery.The patient was encouraged to rotate the injection-site and use a smaller needle. The views expressed in the contents above are those of our users and do not necessarily reflect the views of MailOnline.
Impossible as it sounds, there actually are many studies showing that more sleep is your ally if you want to burn off belly fat as opposed to burning the late night candle. Staying up late could be the big culprit sabotaging your fat loss goals. The other hormone, leptin, is affecting your appetite in a good way. Leptin will let your brain know when your stomach is full.
Many studies, including a biggie which followed 60,000 women for 16 years, have reported a connection between short sleep duration and increased weight gain.
Another more recently published study divided 12 healthy dieters into two groups for two weeks.
While both groups did lose weight, more than half of the weight lost in the adequate sleep group was from excess fat, compared to only one-fourth from fat in the sleep-deprived group. Since the ancient times of the cave dweller, our bodies have been programmed to burn sugar and conserve fat during certain times. For millions of years, the existence food was not guaranteed and those who were able to conserve fat easily were the ones to survive. There are also environmental signals that have been around since the caveman days telling our body when to burn fat. It might seem obvious, but before the regular use of artificial light (just over 100 years ago) artificial heat, and processed foods, the only option at night was to sleep and, er, one other thing too if you had a willing partner! Summer and winter during the pre-light-bulb world sent clear, distinct signals to our body’s functioning. During summer, the longer days mean elevated stress hormones like adrenaline and cortisol.
Summer also signals the extra food supply meaning elevated levels of insulin to signal fat storage and leptin to increase your hunger.
The whole goal of summer is to mate and also eat, eat, eat as much as you can to get fattened up for the coming winter. As autumn rolls around, your body’s been exposed to high amounts of the stress hormones insulin and leptin, for so long you become resistant to their action creating a condition where the ability to use fat or sugar for fuel is hindered. This is the modern day equivalent of what doctors now call metabolic syndrome (insulin resistance syndrome = extra belly fat).
For ancient man, reaching that state of hormone resistance was critical to surviving the winter. Lower light exposure, a complete reliance on just some occasional meat for food, and prolonged sleep kicked in a hormonal program that switched on all the fat burning genes. By the time spring came, the body was primed for action and burning through its fat stores at an accelerated rate.
With all this going on, a true winter never comes like it did for ancient man. But your body is still hardwired a certain way and continues to respond as if you were still living in the natural world.
You get fatter, more tired, and more depressed because leptin, insulin, and cortisol continue to run a hormonal program instructing you to eat as much as you can to get fat for the coming winter. There are 2 fairly recent studies that lend serious credibility to the artificial summer hypothesis and show that key hormones related to fat burning are altered negatively with reduced sleep. The important thing to remember is that you don’t need science to tell you what makes sense intuitively.
Don’t get the wrong idea, I’m not telling you to go hang out in a cave for 3 months and hibernate.


When you feed your body high carb foods all day and bathe in artificial light, it’s going to trigger those ‘summer-like’ hormone levels. Feeling tired is no longer a reliable indicator of the need for sleep because everything in our modern environment is sending the hormonal signal to stay awake. So when it is dark outside, try to dim things down in your home at night – even your computer screens, so you can decrease stress hormones at night.
You can record your favorite late night TV shows and watch them the next day at an earlier time so you can go to bed earlier. Every night your body goes through its rhythm of hormonal computing to repair, regenerate, and revitalize the tissues of the body. Plus other growth promoting and antioxidant hormones like melatonin will increase their activity. The combination of this hormonal environment signals the body to burn fat.
But if you sleep less than 8 hours a night you may never reach fat burning at all. Booooo!!!
If you are exposed to light at night you will not be able to easily switch into relaxing sleep. Artificial lighting, TV and computer screens bypass this response by lengthening the time your hormonal wake software is active. People going to sleep closer to midnight have higher cortisol levels in the morning than those going to bed around ten o’clock.
That means eliminating anything that allows even the tiniest bit of light to shine into your bedroom. Good sleep quality and quantity creates the optimal situation for lasting weight loss. One of the most effective tools for fat loss is the avoidance of food for at least 10-12 hours every night.
Getting back to sleeping more like your ancestors is like installing a driver update to maintain optimal program functioning in your body. It helps you to feel good, boosts your energy for the day ahead, and since it helps burn off extra inches, it’s time well spent. If you?ve been struggling because you don?t know how to get rid of belly fat with cardio and diet, then you?ll be shocked at the short fat burning workouts you?ll discover today. Adam Harper was one guy who had belly fat and just wasn?t getting results with his workouts. In fact, Adam had been trying to burn belly fat for 15 years, and struggled just like you and everyone else. For years he worked out for over an hour, but with less intensity, and as a result he didn?t get results and couldn?t lose stomach fat.
It wasn?t until he entered a body transformation contest that he was able to get the motivation and social support that he needed to get rid of his belly fat. Plus, he switched his workout program from slow cardio to short, burst Turbulence Training workouts. Adam discovered that he doesn?t need to spend hours in the gym to burn stomach fat and cut his body fat percentage by almost half.
Of course, Adam also knew that diet was a huge component of being able to get rid of body fat. Finally, all of these new habits became simple routines that allowed Adam to get rid of belly fat for good.
By the end of his body transformation, Adam was finally able to see his abs, and that was something he?d never been able to do in his adult life. With the short Turbulence Training workouts and simple changes to his fat burning diet, Adam simply discovered the easy way to get rid of his belly fat. WOMEN: Click here to discover the truth about cardio for fat loss, and why the two components of short, burst exercise workouts have been scientifically proven to better for fat loss and losing your belly fat.
MEN: Click here to uncover the secrets of short workout you can do to build muscle and burn fat at the same time, all while getting in and out of the gym in under 45 minutes only 3 times per week, so that you can get on to more important things in your life. Movies and advertisements are filled with celebrities who show off their chiseled bodies and tempt you. These foods cause lesser insulin to be released and thus reduce the amount of fat being stored by your body.
Before you begin any workout plan make sure to replace the high sugar foods in your diet and bring down your insulin levels.
The main reason our body experiences spikes in insulin level is because most people eat 3 meals a day of breakfast, lunch and dinner.
This will cause the body to release smaller doses of insulin prevent your blood insulin level from rising too much. Eating foods which are high in protein allows the body to burn down fat while keeping the muscles untouched. If you constant experience stress for long duration of time and you have a job which makes you sit all day long then it won’t be long before you develop a bulging belly.
If you have a habit of getting a few drinks in the evening, then these calories will build up real quickly and so will your waistline.


Everyone is born with 6 pack abs, but for most people they are covered with a layer of fat and hence they become invisible. If a person weighing at 200 pounds has a body fat of 10% it means he has about 180 pounds of lean mass and 20 pounds of fat.
All you need is the determination and will to follow a definite plan of action to get a flat stomach. The patient from South Africa, had been told to inject his life-saving insulin jabs into two areas of his stomach to control his blood-sugar levels.However, he hadn't realised that he needed to rotate the injection site around different parts of his body because the hormone insulin encourages the build up of soft fatty swellings within the layers of the skin.
Mild cases are surprisingly common, however this patient had a severe case as he hadn't changed his injection sites for three decades.Dr Stan Landau, from the Centre for Diabetes and Endocrinology in Joannesburg, was part of the team who treated the patient. Ghrelin, known as the hunger hormone, stimulates appetite; the higher the ghrelin level, the hungrier you feel. Less Rem sleep means fewer calories burned – plus affected hormones that regulate your appetite and metabolism. Without plenty of body fat stored, the chances of surviving a long cold winter was reduced. Fat storage was exactly what was needed to induce hibernation mode for a harsh winter. And more importantly, we extend our days and decrease our sleep by exposure to artificial light in the form of TV, computers and of course the light bulb.
This lends strong support to the fact that human avoidance of natural factors such as light and temperature has caused hormonal confusion as to how to manage our fat stores. Most of you know that if you get a good nights rest, you are more likely to feel energetic, motivated, and make better choices. But if you are serious about your fat loss, you will have to ask yourself what is more important; burning fat, or burning the midnight oil watching  your favorite late night TV show.
The longer you are exposed to light after sundown the more you push back your hormonal sleeping signals. This means sleeping eight hours, but going to bed at midnight only gives you five or so hours of sleep in the dark. You can never rewrite your ancient hormonal program to which your genes and metabolism are tuned. He tried over and over, but the long, slow cardio workouts didn?t do it, and were boring and so he lost motivation. He was ecstatic with his results and even gained muscle at the same time as he was able to lose fat, even though nerdy scientists claim that is impossible.
He?ll never go back to his old ways, and he has more energy and more muscle from the Turbulence Training lifestyle.
It is only natural for a person to look down on their bulging belly and wonder how can I lose my belly fat and get abs. This in turn will reduce the amount of fat your body will store, thus helping you to lose belly fat and get abs. Whenever you experience stress, your body diverts the blood flow away from less important parts like your stomach and skin. If you spend an evening or night drinking, you will not burn any fat during that period and all the food you eat will be simply converted into fat and stored in your body.
Some so called fitness gurus will tell you that the only way you can lose belly fat and get six pack abs is by doing hundreds of crunches and squats every day.
Running on a treadmill for hours or using some fancy ab machine is NOT going to get you those washboard abs you dream of.
Thus just by gaining muscle and without any actual fat loss he was able to bring down the fat percentage in his body. Just like I pointed out earlier, the sleep-deprived group had decreased leptin and increased ghrelin levels. To insure your fat burning hormones are working, the time you go to bed is just as important as how long you sleep. He was frustrated because he just couldn?t lose his stomach fat no matter how hard he tried. By the end of his body transformation, Adam was able to lose over 8% body fat and slash two inches from his waist, all while losing over 15 pounds. These three meals cause your insulin level to rise high and cause most of the nutrients to be stored as fat.
Only after all the alcohol in your system has been completely used will your body go back to burning food for energy. An average size chicken breast with a serving of rice should get you about 30 grams of protein. Fat burning pills may help you in the short term to lose some weight but they cannot help you get 6 pack abs.



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