10 reasons why your body is holding onto fat

Do you ever feel like your body is holding onto fat more than others? I know I do... And it is driving me nuts!

Sometimes I look at other people and think 'how on earth have they done that?' 

I train hard/smart, and I eat blimen great most of the times.... Which is why their must be something slowing me down/holding me back and I am not having it anymore.

So here I have put together 10 reasons why you could be slowing down your fat burning process. 

Be honest with yourself and make the change you feel you need to make

1.Are you a cardio bunny? 

There is absolutely no problem doing all the cardio you want to do if you love it. However if you're doing shit loads of cardio to reach your ideal body shape, then I can tell you; 

endless amounts of cardio WILL NOT get you there and you are unfortunately wasting your time'. 

Here's the science; Excessive amounts of cardio lead to an overproduction of cortisol, which leads to MORE abdominal fat and numerous amounts of health problems. < this just makes you want to scream if you are a cardio junkie doesn't it. 

However you've got yourself a great pair of lungs and I'm sure their has been times where you have loved it and needed it. 

I used to be a cardio bunny and I can actually say I always held fat around my tummy- it drove me mad! 

Break this belief in your head and try moving away from excessive cardio. HIIT is fab and still a form of cardio- it gives you that cardio buzz, requires less time and will stimulate a fat burning effect without that long duration of cardio. However this does not mean I am saying you can't go for a 10k run, just mix it up abit. 

'1-2 cardio sessions and 3-4 weighted sessions a week, if you need to add a 20 min HIIT then add it.' Be Happy.....

2.Training smart

Here's some useful info....

Firstly; Calories burned in cardio will be the only calories you burn.

Weight training you will burn calories during your workout and throughout the day.

HIIT you will burn during your workout and again throughout your day. 

Secondly; As you become better at your training the more you will need to push your body to keep gaining results. 

Thirdly; Keeping track of your training, push yourself for more in less time or lift more after every 4-6 weeks- obviously this is goal oriented so make sure you set yourself a great plan of action.

3.Are Heathy Snacks Healthy? 

Title seems hilarious but it's true. 

Are your 'healthy snacks' actually healthy.... 

We get told to snack on fruit and nuts right? Yes I can confirm they are healthy as long as you don't over eat them.

 To much of them will prevent you from getting lean ( Bingo- this is my problem- I am such a fruit and nut fan).

So how much should we be consuming?Here is some crazy numbers for you;  One gram of fat contains 9 calories. 23 almonds is an average serving; 162 calories 14 grams of unsaturated fat, 6 grams of protein. 

And in our language; if you eat too many of these you can easily over eat your unsaturated fat intake for the who day which will only cause added inches because our bodies do not need it. One handful a day is more than enough(goal orientated). 

We averagely need between 40-60grams fat per day depending on required calorie intake. Remember we all require different consumption of nutrients, get to know your needs! Do not copy other people! 

4.Cut The Drinks

Yes this maybe convenient at times and you may actually think this will help shred your body fat but you are completely underestimating the function of chewing. I mean we are given teeth for a reason, no?! 

When you want to get ripped- chewing your calories is your best option.

 It is the actual act of chewing and digesting your soluble food that burns calories and chewing will make your body burn more calories than drinking. 

If you do love a soda, grab yourself some spring water and a drop of juice try not to go for the soda. if you are really trying to get lean, you shouldn't even be walking down the soda isle. 

5.Protein Protein Protein

Okay so how many of you hear us personal trainers tell you to eat more 'protein?' It's not even just us pt's anymore you will see adverts/celebs advertising protein. Articles in magazines all about 'eating protein for a lean body'. I'm sure most people that attend any exercise regime has heard the effects and importance of protein.. Are you understanding where I'm going with this? Hehe....

Yes protein builds and repairs muscles but it also helps the body feel satisfied which means; over eating will not occur! If you are not eating enough protein for your body you will find it very hard to get that lean body you are working your ass off for. 

6.Over Eating

Fortunately for us most of the macros are displayed on food packaging or we should generally have an idea what they are when we purchase them (I.e the amount of protein, carbohydrates, fats, sugars ect). This is good to look as we can then have an idea of what we are eating, just please do not get obsessive as it isn't healthy for you. 

Sometimes unfortunately a sauce/dressing with that healthy salad creates empty calories which actually causes 'over eating'. Sounds completely ridiculous I know! but if you eat over what your body actually needs everyday those inches will be added to your waist or will be the reason why you are not changing! Only eat what your body requires.

7.Are you drinking enough water? 

Realistically how much water do you drink? This should be the easiest one to alter. I say should be because a lot of people find it difficult to actually drink enough water.... Writing that seems crazy as its in our taps, in every shop, at every work place... But yet we do not take advantage of it.

Water cleanses the body, helps suppress appetit and will help boost our metabolism aswel as many more benefits!

Our body actually requires water for all of its metabolic functioning, so you can see how easily you can slow your fat burning process down. Drink at least 1.5 litres a day and your'll be on your way to your goal. 

8.Lack of sleep and rest

This can cause a hormone known as cortisol to release into the body which can cause an increase in body fat storage. Lack of sleep and rest also prevents full recovery and muscle repair. So us parents are pretty screwed- just get as much sleep as you can. 

Sleep deprivation also decreases insulin sensitivity which increases those cortisol levels which again will slow down the fat loss process. Try and create yourself a regular sleep pattern with at least 6-8 hours of sleep a night- I know with life situations it may not be realistic but try and give yourself a sleep routine. 

9.Stress

Stop being stressed! Ha if only it was that simple. 

Relating back to lack of sleep and rest, Stress produces the same hormone cortisol which again has the same effect; increasing body fat storage if uncontrolled. Some people find that they lose weight through stress this still can cause the same effect, leaving your body jelly like. Even if your training and diet is on point, stress can slow you down. So maybe it's time to take some time to yourself?! Give yourself some love! 

10.Be consistent and realistic

Consistency is the key to your door. Look back at all 9 reasons and put the word consistency to them! You need to be consistent will everything. Yes it will take hard work, huge amounts of control but if you want it you have the power to make it happen. I also believe that being realistic to yourself as possible will massively make a change. The only person your cheating is yourself! Set realistic goals- seek professional help if you need too. I can promise you these 10 reasons will 100% get you to your fat loss goal. 

Three weeks of making small but significant changes and I can honestly tell you I can see and even feel the difference. You could read through all of this and feel that you already do it... But then if you did already do everything why would you be reading this blog. 

In these situations you have to be brutally honest- it's only YOU that's missing out. As soon as I started researching I saw so many changes that I could do and have done... And it's paying off. 

I think for me it was the healthy snacking; I snack healthily but a snack is a snack- it's not suppose to fill you up< and that's where I think I was going wrong. 

Yes I believe that genetics do play a part- however I do believe that we all have potential to reach what we want to reach. Let's exclude the obvious though- I want longer legs but they are definitely not going to grow- so let's be realistic! #DestroyBodyFat 

5 gym essentials

Whether a beginner or an expert it is always good to check you are packing the right gym essentials.

Yes, It may seem obvious to some people but to others it can cause delays, excuses and embarrassment. 

Of course everyones' bag will be packed with different essentials due to different goals. However, there are fitness-must-haves that we all need to pack. 

1. Quality training shoes

Ahh this is a must must must. If you are serious about getting fit or continuing your exercise/sport it is essential to make sure you have the appropriate footwear. Work-shoes or flipflops will just not cut-it... Plus they will look dreadful darling'

Running shoes, cross trainers, weight-lifting shoes.. What ever the exercise maybe, support it!

2. Suitable fitness clothing

Yes it's time to invest in your fitness wear if you haven't already. Look for breathable, well fitted, supportive clothing.. I promise you the more you feel comfortable in your fitness wear the better you will perform and the likiness of continuing. 

No one wants to be tugging, or pulling down their clothes every other minute- so sometimes' you may just have to go with comfort rather than the look. 

And ladies, my lovelies... Make sure those tight pants don't go see through during those squats, so be sure to drag a friend along and perform the bend-and-snap' test before you purchase. 

3. Water bottle

Do not be one of those people to turn up to a class or a gym session with no water. Running to the water fountain takes your time away from exercise especially if there is a que. Any water filter bottle is perfect, it saves money, saves time and can be used over and over again no matter where you are it can always be refilled too. 

4. Music and headphones

How many of you have forgotten your music or left your headphones behind. I am definitely guilty of that'.

Buy some that you can keep in your gym bag. Also make sure you invest in a good pair of headphones as I'm sure we have all fought with our wired ones, which then end up ruining our workout. Grrrrrrr. 

5. Sweat towel 

This does not need to be massive, a flannel is a perfect size for wiping down that sweaty body. Keep it fresh, wash it after every session and store up on a few so you will always have one when the other are washing. 

It is fantastic to sweat but it's not fantastic for those around you. So let's keep our sweat to ourselves. 

Well here you have my top 5 gym essentials. Pack your bag the night before and let your workout be a blast! 

Changing your eating habits

So I have decided to play around with my eating routines and work with 

'The Human Body's Natural Biorhythm'

Yes I eat well 98% of the time... And no this isn't going to stop me having my treats but I have decided to work with our body's natural biological rhythm which I have been reading on www.globalhealingcenter.com. 

This website is incredible, I love to research and I always find myself ending up on the globalhealingcenter. 

Dr. Edward F. Wrote a fascinating blog on; 'The Body Cleansing Diet'......

I am definitely going to attempt some of his ways of eating (not all, but some).

 

Here is a little in-site; 

BODY CYCLE #1 - THE ELIMINATION CYCLE

This Cycle Begins around 4:00 AM and ends around 12:00 NOON.

During this cycle, the body naturally tries to purge itself of toxic waste materials and unnecessary salts, proteins, and acids. During this cycle you should consume adequate amounts of fresh seasonal fruit (preferably organic or locally grown) to support the body's natural toxin elimination cycle.

BODY CYCLE #2 - THE ENERGY CYCLE

This Cycle Begins around 12:00 NOON and ends around 8:00 PM.

During the Energy Cycle, food and nutrients are processed and stored to provide you with energy for your day. 

BODY CYCLE #3 - THE REGENERATION CYCLE

This Cycle Begins around 8:00 PM and ends around 4:00 AM.

This is an opportunity for the body to take the time it needs to heal and regenerate. This is when the body should get quality sleep. During this cycle, the body assimilates all the foods that you consumed during the day and then processes the nutrients to regenerate itself cell by cell.

Of course this maybe impossible to some people due to the demands of shift work/ parent-hood/ other sleep disturbances. But I'm sure you can create your own ' biorhythm' around your sleeping pattern. 

Wish me luck.... Hehe... I totally shouldn't be doing this right before my wedding.... Oops 

I will update within two two... 

The worst ways to lose weight

Most of us are always so eager to lose weight.

 We all want instant results, we all want to do the next big fashionable thing which is then forgotten about 3 months later. 

This year we have already had boatea, waist-trainers, and of course the celebrity dvd-blasts (because they suddenly decide to lose weight which obviously gives them the certificate to educate others-not! ).

All of these FADs' last short term, and most likely provide long term damage.

I always preach that 'slow weightloss or weight-gain is best' 

Yes it will be a long journey, but i can guarantee it will last forever. 

The most common worst way to lose weight is;

Skipping meals

Most of us would feel that skipping meals would help us lose weight, when in fact it is doing the complete opposite. This massively contributes to slowing down your metabolism which is what we do not want to do. Let alone makes us very moody, tired, and probably the most unfriendliness person alive. 

Of course there are plenty of health concerns associated with 'skipping meals'. 

Let's talk about my favourite!

 FADs' (a thing that becomes very popular in a short amount of time, and then is forgotten about at the same speed). A bit like celebrities really. Hehe...

We have the popular 'waist-trainer'. Mrs kardashian west tut tut tut......

Now of course we are all going to want to do this fad, because the gorgeous Kim k revealed she was doing this. I can most definitely tell you she may have done this for a week at most until she realised the dangers of it, as she obviously wants/is having more children. And then you have Jessica alba (shame on you, I never thought she would do this rubbish) and khloe and kourtney and then half of the world obviously. 

So do they work? Experts have actually said there is no way it can really work. Infact they have said it can actually cause real bodily harm. If anything squeezes you this tight it is iffy!!!! 

After seeing these celebs do it and how it makes you look it does seem very appealing! But to risk your health for something so damaging it is definitely not worth it. 

FADs' are normally displayed by celebrities' they come and go very quickly. Making the company a nice quick million. 

Okay let's move on. I really could go on and on about FADs'.

Diet pills and drugs; 

First things first; There is not a magic pill that will make you lose weight! If you come across "one" avoid avoid avoid! Danger danger danger! 

Unfortunately cocaine and other similar drugs are often used to help with weightloss but will obviously cause long term damage to your brain and heart aswel as damage many other factors in your life. 

As I have said 'slow weightloss or weight gain is best' 

There is no such thing as a healthy weightloss pill. 

Purging

Unfortunately one reason people can start purging is due to the pressures of society. (I am not saying this is the only reason as I am very sure there are a lot of other reasons that can cause this too). 

Of course this is increbily damaging to your body aswel as psychological damaging. This allows one to eat what ever they wish to eat as much as they can, which is then followed by throwing up losing all the calories consumed. 

If you happen to be in this cycle I would recommend you seek professional help! No ideal body image is worth this addictive health risking behaviour, as your'll never be satisfied! 

!Love yourself! 

Over exercising

Yes that is right over exercising can also be another worst way to lose weight. However, this is only if your body is already undernourished. If you are eating enough, there is no such thing as over exercising as long as you are not doing the same thing everyday, as this will cause damage to ligaments, muscles, bones ect, plus it will get very boring. 

Laxatives 

That's right some people excessively use laxatives to help lose weight or maintain weight( Pills, teas, powders, suppositories). This can weaken your digestive system aswel as making your bowels lazy and can cause abdominal complications. This also means you could eventually become reliant on laxatives, or in reverse affects you could have accidents in public (ahhhhhhhhh- again, not worth it)! 

Smoking

Yes smoking smoking smoking. This is a very popular way to suppress hunger. Chronic smokers can actually replace meals with a cigarette and not feel any effect from this. Of course we all know that smoking causes long term damage to your body, internally and externally. (And you will smell of smelly smoke too, definitely not a good way to lose weight).

'Getting your ideal body is a life change. It takes a lot of patience and dedication. Learn how to eat healthily, create an exercise routine, plan ahead- especially your meals. Enjoy a treat, because we all deserve treats but treat treats as a treat(that was tongue tangular). As long as you never give up, you will never have to start again.'

Thank you for taking time out to read, please feel free to leave comments and share! 

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