How to fight that nasty belly fat

I hear it all the time how do I get rid of this, picture someone pinching their stomach.  Well most women have issues with belly fat as they get older.  Think about all the things a women's body goes through: our monthly friend, giving birth, menopause, hormonal overload and the overall need for our body to store fat in places we don't always want it too.  So how can we fight the battle against the belly fat.  Well as you round out every decade unfortunately your metabolism starts to slow.  With a slowing metabolism you need to eat less than you currently were or exercise more.  Unfortunately for most we don't realize that or act on it until you start to notice your svelte figure is getting rounder.  Not bad for some people but most don't enjoy the extra pounds.  Below are some tips for you to keep that figure it tip top shape.

1. Eat breakfast: This is the breaking of the fast meal.  You don't eat all evening and you wake up and run out the door without eating than go to work.  You start getting hungry and than eat the doughnuts in the break room.  Than say to yourself there goes my diet I guess I will have to try again tomorrow.  Thus forms the nasty habit.  Start a new habit and have a shake, hard boiled eggs, oatmeal, flax seed waffle with peanut butter are all good examples.

2. Drink Green Tea: The benefits as of late have ben proven to help boost your metabolism thus burning more overall calories which helps reduce the belly fat.

3. Move more at work:  So many of us sit around work and don't move for a few hours or all day.  Take a walk around the office every 30 minutes to an hour just to stretch the legs and let the eyes get away from the computer screen.  A little movement through the day has proven to help with productivity in the office.

4. Drink enough water: Make sure you stay hydrated that helps you stay fuller longer as well as keeping you away from the sugary drinks.  If you don't like the taste of regular water add a crystal light packet with no extra sugar or calories to your water.  

5. Get in your cardio: Most people find a little cardio helps keep their tummy tight.  So trying to get in at least 2 cardio sessions a week whether that be a light job, power walk or full out run for others.  You know your body best and how it responds.  

6. Do some planks: Perform a plank on the forearms.  You can do these daily and hold between 20 seconds- 1 minute.  Add side planks in if you want to work the obliques as well. 

As always check out www.safiretraining.com for more training information. 

How to uncover those abs

I have abs I just know it, they are just covered by a layer of fat.  While how can I get those abdominals to be revealed?  Below are some great tips to help you shed that layer of fat.  Remember to accomplish getting those abs you have to think is this cookie, glass of wine, piece of candy worth not meeting my fitness goal or having good health?  If it is than go for it if not put down the thing that will keep your abs covered and go for that goal.  

8 tips for uncovering those abs

1. Drink 4-6 cups of green tea (I personally do this and it has boosted my metabolism by a few hundred calories!)

2. Perform Planks & Side Planks- These are my favorite exercise to do.  I enjoy doing these 5-6 times a week.  Challenge yourself to complete them in the morning so your abs stay tight all throughout the day. 

3. Add some intervals to your life- A good dose of cardio will help burn some unwanted belly fat.  Perform 1 minute at a fast pace than 30 seconds-1 minute at a slower pace.  Repeat for 20-30 minutes.

4. Tabata Training anyone- Check out this video for more tabata information http://www.youtube.com/watch?v=PhkgcUlxKx0

5. Log your food- Make sure you log your food for at least a few weeks so you can get an idea of how many calories you are eating, how much sugar, carbs, fats & protein you are consuming as well.

6. Get some sleep- Make sure you get around 8 hours of sleep a night.  If your under that most likely your going to be storing some extra fat around your middle. 

7. Find a stress reliever- If you have a lot of extra stress in your life try and find a method to relieve some pressure off of yourself.  I personally enjoy yoga & meditation a few times a week to center myself.

8. Eat good fat- Make sure your enjoying a good sprinkling of healthy fat throughout your day.  Almonds, avocados, olive oil, salmon to name a few. 

If you want a great abdominal workout check out this video 6 Pack Abs

As always check out www.safiretraining.com for more information.