Do you want to make big changes to your health, fitness and fat-loss? Excellent. We’re going to show you three strategies to help you achieve massive results without long treadmill sessions, calorie counting, or living on meal replacement shakes.
Sound awesome? Well it IS awesome and our members have been getting results using these strategies for the last 4 years.
The old advice of eat less and move more just doesn’t work. It might work a little bit at first but over time it fails. I watched my mum battle with weight as I grew up.
She lived on cracker breads, cream cheese and a teaspoon of skimmed milk in her tea. It was just crazy. The point is, the wrong foods, or even the right foods consumed in the wrong amounts or at the wrong times, can wreak havoc on our body fat.
Insulin is a powerful hormone that is stimulated through the foods we eat and has a direct link to the stores of abdominal fat. If we can control Insulin by making better food choices, we have a much better chance of reducing the fat around our mid-section and we don’t have to count any calories. Once you start balancing out Insulin you’re going to have a much better hormonal profile which is then going to translate to better fat loss. So forget calories and start focusing on which foods to eat and how they are going to affect your hormonal levels.
Stress impacts belly fat through our hormonal pathways. Cortisol is triggered by stress so we need to reduce the stress on our bodies. One of the trainers at Prime Mover, Scott, was really struggling to reduce the amount of abdominal fat that he was carrying, so one of the things I said to him was to take two weeks away from training. Now that might sound counter-intuitive, based on the theory that in order to reduce body fat you’ve got to train more, but because he had a lot of stuff going off in his personal life, he was getting too stressed out, and the training was just adding to the stress. So he took two weeks off and the difference in his body fat measurement after the two weeks of no training was unbelievable. This is because he had reduced the amount of stress and not only did he reduce his abdominal fat, but he also felt better too.
Now maybe you’re not even training yet, but by reducing your stress using various techniques you can help your body rebalance it’s Cortisol levels. One of the easiest ways you can reduce your stress is by getting more sleep. If you can get an extra hour’s sleep every night, especially if you get that hour’s sleep at the beginning of the night rather than having a lie-in, that will definitely help to bring your Cortisol levels down.
SinceCortisol causes a release of glucose from our cells to fuel the impending energy requirements we will need to handle the stressor (remember, the stress response we have today is in no way evolved to handle modern day stressors), we get a surge in blood sugar. However, you don’t actually need that energy when you’re sat at your desk worrying about your mortgage payment, the blood sugar needs to be rebalanced, in comes Insulin again, and abdominal fat goes up!
We don’t advocate a low-carb diet. Definitely not a no-carb diet. What we advocate is a ‘required’-carbohydrate diet. If there are areas of your body, especially around your mid-section, where you’ve got more fat than you would like, then you are miscalculating how many carbohydrates you need. If you don’t burn the Carbohydrates you consume you end up wearing it, especially around your mid-section. So we need to focus on getting our carbohydrates primarily from vegetables and some fruit.
Getting your Carb intake from vegetables and some fruit, for most people will be more than enough. Including vegetables in your breakfast, lunch and dinner, will give you plenty of carbohydrate. One of the simplest ways that we can get our carbohydrate intake under control is by switching Grains for Greens. So that might mean, switching up your pasta in your meal at night, for a big portion of green beans. Just steam them, stick them on your plate and that will take place of the pasta.
Breakfast; instead of having cereal you might have an omelette with some spinach, onions and peppers. So just little changes like this, by switching those things around you’re going to be minimising the amount of Carbs that you are taking in. Even changing one meal at a time, change your breakfast for a week, then change your lunch for a week. Don’t revert back to the old breakfast once you’ve changed your lunch, take it one step at a time and get yourself from A to B.
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By eating required Carbs, controlling Insulin and controlling Cortisol through reducing our stress, we’re going have a massive impact and I mean a MASSIVE impact on your abdominal fat. These are the things we advise our members to do at Prime Mover.
We look forward to seeing you soon.
Paul Glazby, Tribe Leader