Stubboorn Fat: Does it affect you?
Part Three
By David Grisaffi, CHEK
Corrective Exercise Kinesiologist
Golf Biomechanic Certified
Nutrition and Lifestyle Coach
As you know from reading parts one and two of this series, your hormones can be a liability when it comes to getting rid of stubborn body fat. For example, the hormone estrogen has a unique relationship with the fat cell. Fat cells can release signals that enable your body to synthesize estrogen and to regulate the reproductive cycle. In turn, estrogen has an effect upon fat cells. An influx of extra estrogen into the body from food sources can cause fat cells to grow and become stubborn.
A similar situation occurs during pregnancy and in mothers who are breast-feeding, as this causes the fat cells in the body to swell so that they are able to absorb and store more fuel. The estrogen is telling them that they need to stock up on extra fat, so the fat cells prepare to do so. This is why a lot of women gain weight when starting birth control pills or when entering menopause when levels of progesterone fall and estrogen becomes the dominant hormone.
Most of the time, women have a more difficult time losing body fat than men. However, men are quickly catching up in this day and age due to the estrogenic foods being consumed in our modern Western society, rife with environmental pollution and refined foods. Ironically, one reason women have a harder time with fat loss than men, is because at any given time, women are more likely to be on a severely restricted diet in order to attain the coveted thinness that’s been established as a standard of beauty and attractiveness in our culture.
Unfortunately, severe and prolonged dieting shuts down the metabolism, sending the body into starvation mode. The fat cells begin sending out even more fat storing enzymes and a significantly smaller amount of fat releasing enzymes. Because the fat cells are afraid of being starved to death and depleted of their stores, they will hold on to the fat they have to the best of their ability, causing the body to start burning lean muscle mass to get the amount of fuel it needs.
Lean muscle mass, located in the skeletal muscles and the organ systems, is the metabolically active part of the body. This means that after the diet is over and your body is out of starvation mode, your metabolism will still not be functioning as well as before the diet, because you have lost some of your muscle mass, which was the engine driving your metabolism.
In addition, the effects of restrictive dieting on your fat storing and releasing enzymes can be permanent. Though the levels will return to closer to a normal level after the diet, the fat releasing enzymes will almost always be at a little lower level than before the diet and the fat storing enzymes will almost always be at a slightly higher level. Even worse: The effects are cumulative. This means that after each successive bout of dieting, it will be harder and harder for you to lose fat and control your weight for the long term.
It sounds hopeless, but it’s not, so don’t panic just yet! This doesn’t mean that you’re stuck with unwanted fat and excess weight for the rest of your life. It only means that you don’t have to diet anymore. Even if you “tortured yourself” with deprivation diets that left you hungry, anxious, and unhappy in the past, what we know about hormones, enzymes and fat cells can actually be great news. You can lose your unwanted fat through good old-fashioned nutrition, calorie-burning and metabolism-stimulating exercise and anti-estrogenic foods.
What I am suggesting to you is not a magic bullet solution, and if you’ve been a long term chronic dieter, it might take a lot longer to lose the amount of fat you want to lose. But by putting an end to the quick-results, crash-diet approach and taking the weight loss gradually, you will not only avoid the feelings of deprivation that sabotage many diets, but also, the weight you lose will be three times more likely to stay off.
To improve your results in losing stubborn fat and to reduce estrogenic effects on your body, there are a few steps you must take to ensure your success. Your success will be dependent on your understanding of how to detox your liver, eat foods that aid reducing estrogen and exercise.
On this stubborn fat reduction plan, you are going to consume as many anti-estrogenic foods as possible and eliminate as many estrogenic foods as possible. In addition to stimulating greater fat loss, this type of eating will also aid in the detoxification of your liver. Without cleaning out the liver and reducing the chemical build up, your liver becomes overburdened and your fat loss can hit the wall.
There are a few stages in stubborn fat removal, so here we go
First and foremost you must eat unprocessed foods such as fruits, vegetables, legumes, nuts and seeds and occasional wild salmon. This starts the detoxification of the liver as you eliminate all processed foods, grains, farm fed livestock and chemically altered foods. Try to eat as much organic food as possible.
The base of your anti-stubborn fat plan is to consume an enormous amount of cruciferous vegetables such as broccoli, cauliflower, cabbage and Brussel sprouts, as these vegetables are very anti-estrogenic. Include citrus fruits such as grapefruit, orange and pineapple as they have enzymes in cofactors that help your body against the radical damage and help your liver detox.
Supplement your diet with omega-3 fatty acids from wild caught salmon and flaxseed. You can also take an omega-3 fatty acid supplements such as Carlson's oil available at mercola.com.
Eating raw nuts and seeds, avocados, and olive oil also improves your body’s function. In addition, eating green leafy vegetables, whole oats and barley, legumes (no soy), and spices such as turmeric (cancer fighter), milk thistle (liver detoxer), dandelion root (natural diuretic) and ginger increases loss of stubborn fat by decreasing estrogen in your body
There are many estrogen inhibitors that can help you decrease body fat quickly. According to Ori Hofmekler, author of The Warrior Diet, consuming these foods will greatly improve your ability to remove stubborn fat and decrease estrogenic effects. Hofmekler says there are additional estrogenic inhibitors such as chrysin (passion flower), Apigene (chamomile), Quercetin (onions, garlic) and all of these cofactors can work together to detoxify your liver and get the stubborn fat off.
To simplify, systemize and organize this information, Hofmekler has developed an anti-estrogen, anti-stubborn fat program into three stages:
Stage 1 Defense (Eat Anti-Estrogenic Foods)
Eat Anti-Estrogenic Foods Estrogen inhibitors
Cruciferous vegetables Passion flower
Citrus fruits Chamomile flower
Omega 3 oils
Wild catch salmon
Organic Dairy
Stage 2 Defense (additional foods that promote anti-estrogenic hormones).
Raw nuts and seeds
Avocado
Olives and Olive oil
Rice Germ Oil
Wheat Germ Oil
Stage 3 Defense (Foods that as cofactors and promote liver detoxification)
Green Vegetables
Spices (turmeric, oregano, thyme, rosemary and sage)
Fruits (citrus, berries, apples, pineapple
Whole oats and barley
Legumes (NO SOY)
Herbs (dandelion root, ginger, alma berries, milk thistle)
Three week plan:
Outlined below is a very simple three week plan that will produce good initial results in just three weeks. After this initial three week phase, you can then to rotate the stages to get continued and even better. You can also alternate the stages by the day. After the first 3 weeks. To gain more information on to set up a plan on a day to day bases just e mail me at
As this part is out of the scope of this article.
Stage 1 for a week
Detox liver
Stage 2 for a week
High Fat for fuel change over
Stage 3 for a week
Food reintroduction
In addition to eating the proper anti-estrogenic foods to remove stubborn fat, it goes without saying that a very important part of any program is exercise. Diet alone is not enough. Regular exercise is not only beneficial for fat loss, but also for your overall health. Exercise lowers body fat, blood sugar, blood pressure and cholesterol. You need to set some goals and plan to exercise on a continuous basis.
If you attempt to lose weight without exercise, you should expect only temporary success and expect to succumb to the rebound effect. This simply means that sooner or later, you will eventually gain back the fat and the harder it will be to remove the next time around.
Instead of using the diet-only approach, emphasize the diet and exercise combination and focus on increasing your daily activity level overall (refer to my article titled, “movement sufficiency, not calorie deficiency” for more information on exercising more rather than just eating less, and here are a few quick and practical suggestions:
Walk to the store instead of driving, go for a bike ride, walk upstairs in office buildings rather than using the elevator, and park your car at the end of the parking lot instead of looking for the front row spot. Take short walk during daily breaks or after you get home. Mow your lawn with a push mower, vacuum your carpets every other day, tidy up you backyard, basement or garage, iron your clothes, wash your windows, and play with your kids. These activities are usually not looked at as “exercise” or “workouts,” but all the activity adds up at the end of the day and it can work wonders as it accumulates over the long haul.
Naturally, of course, you should also have a more structured and formal exercise program to achieve maximum reductions in body fat. Even mowing your lawn has health benefits and burns some calories, but for really making inroads into those stubborn fat stores, more intense and focused exercise is a must.
A great type of routine for stubborn fat loss goals is a circuit training program. This style of training not only raises your metabolism, improves your cardiovascular ability, and increases strength, it is also time efficient. Put together a routine that uses large body parts such as legs, chest, back and shoulders into groups and perform all of the exercises nonstop. You can also mix cardio interval training into your circuit workouts or in addition to your circuit workouts to increase the fat burning effect.
Here is an example of an effective and time efficient circuit program that can easily be performed at home with nothing but dumbbells and a swiss ball.
A1 - Swiss ball Squats (ball up against the wall)
A2 - Dumbbell Cleans
A3 - Dumbbell Flys on a Swiss Ball
A4 - Lunge
A5 - Dumbbell 3 Matrix (side laterals, bent laterals, front laterals)
A6 - Dumbbell Row
Do each exercise with perfect form for 6-8 reps and then get on your cardio equipment and go hard for 1-2 minutes. Rest about 90 seconds between before repeating the circuit 2-3 more times, as your schedule and fitness level dictate.
You can easily take one or two ideas out of this series, put them to work and immediately begin to see improvements in stubborn fat reduction. However, the real “secret,” if there is one, is putting all the pieces together into a comprehensive healthy lifestyle overall.
The lifestyle below suggestions may seem basic and general, but when combined with what you’ve learned in this article series, they will have a profound impact on your outcome.
1. Don’t diet – Eat reasonably but do not starve or deprive yourself; avoid yo-yo dieting
2. Avoid empty calories and processed refined foods like sodas and sweets
3. Eat many smaller meals – eat light at every meal to keep blood sugar steady and metabolism stoked
4. Eat healthy fat- Eat omega 3 fatty acids such as those found in salmon to promote proper hormone function and balance
5. Eat a LOT of vegetables, focusing on the cruciferous variety,
6. Drink lots of water - What can you say other than, “without it, you will die!” Drink a 1⁄2 and ounce for very pound you weigh
7. Get sufficient quality and quantity of sleep
8. Keep stress to minimum
9. Avoid excessive and chronic use of stimulants
10. Exercise – Just a little increase in daily activities will go a long way towards improving your health; add circuits and intervals to knock off the most stubborn fat.
11. Have a little fun – find an exercise program you enjoy and do it
http://www.FlattenYourAbs.net
If you enjoyed the information in this article, you will also enjoy the
David Grisaffi Walking Guide, which is a complete walking exercise plan
that comes FREE with the Firm And Flatten Your Abs program at
http://www.FlattenYourAbs.net
David Grisaffi, C. H. E. K. II, CFT, PN
Corrective Exercise Kinesiologist II
Golf Biomechanic
Nutrition and Lifestyle Coach II
mailto:david@flattenyourabs.net
http://www.FlattenYourAbs.net
Friday, November 9, 2007
Stubboorn Fat: Does it affect you? - Part Two
Stubboorn Fat: Does it affect you?
Part Two
By David Grisaffi, CHEK
Corrective Exercise Kinesiologist
Golf Biomechanic Certified
Nutrition and Lifestyle Coach
When it comes to the physical make-up of men versus women, many of the differences are obvious. Men, on average, are 10-15% larger than women, weigh 20% more, and are 30% stronger (especially when considering upper body strength). Testosterone is one of the major hormones active in a man’s body. Men also produce more HGH (human growth hormone). Testosterone stimulates muscle enlargement and bone growth and also raises the level of red blood cells in a man’s blood stream.
What you may not know, however, is that all of these factors combine to make oxygen much more available to a man’s cells than a woman’s cells. That means a man could be working at 50% of his capacity during physical activity, but a woman would have to be working at 70% of her capacity in order to keep up. It is not as easy for her cells to absorb oxygen.
This is due partly to the fact that women have a smaller percentage of lean tissue (muscle, organs, etc.) and a much higher percentage of body fat. Though this is detrimental in a short sprint, a higher percentage of fat means that women can power their cells longer from their body’s reserves without stopping to eat or drink in order to refuel. This may translate into greater endurance. Studies comparing men and women in running, swimming, and speed skating have all shown that the differences in time vs. distance decreased between men and women as the length of the event progressed.
Hundreds of studies have showed some interesting differences between men and women in nearly every area. Looking through the research, you would discover all kinds of facts such as how much more likely women are to wear a seatbelt than men (2 times more likely), to how often they are the sexual initiators in a monogamous relationship (65% of the time).
As interesting as those facts may be, let’s concentrate on the differences between men and women that have an effect on women’s physical fitness. These differences are primarily found in the functioning of a woman’s hormones and the construction and function of her fat cells. These two factors influence everything from the way a woman’s metabolism functions; to how likely she is to suffer from stubborn fat and other health related diseases such as osteoporosis.
Though the construction of the male and female fat cell is basically the same, they differ vastly when is comes to size and function. To begin with, a women’s fat cell is five times larger than a man’s! In addition, not only are women’s cells capable of holding more fat, they are genetically programmed to do so. It all comes down to enzymes:
Lipogenic- Fat Storing Enzymes
Lipolytic- Fat Releasing Enzymes
Though these enzymes are present in both men and women, women’s bodies have two times the number of Lipogenic (fat storing) enzymes, and only half the number of Lipolytic (fat releasing) enzymes. This is the genetic legacy of women’s role as the childbearing and nurturing gender of the species. Nature wanted to ensure that women were carrying around enough fat cells to nurture their growing babies and to breast-feed them once they were born. A baby in-utero requires the mother to burn at least 300 extra calories a day and breast-feeding can require as much as 500 extra calories.
In addition to the normal caloric needs of a baby, our foremothers also held onto extra body fat in case of a drought or famine. This extra fat was stored in the hips, thighs, and buttocks. Therefore, the females who survived famine and drought to pass down their genes were the women whose bodies were adept at storing fat. Skinny thighs in the past were a serious liability, serving only to increase the risk of death when food supplies became scarce. These enzymes tend to be balanced in a healthy person. Too much l of either develops an unbalanced system develops and leads to insulin resistance, leading contributor to stubborn fat.
Other contributors to stubborn fat are estrogenic compounds called xenoestrogens. These chemicals are a byproduct of fertilizers, plastics, soy isoflavones, certain herbs and petroleum products. These compounds in our food and water supply mimic estrogenic functions and aid in binding to estrogenic fat receptors. This produces induced aromatase influence. Aromatase is an enzyme which helps convert androgens (male hormone) to estrogenic compounds.
When this occurs, it enhances the production of estrone, which is the main culprit in stubborn fat gain in both men and women. Look at many children today and you can see that they take on some very feminized features such as breast fat.
To benefit from a program that reduces stubborn fat, you must first recognize that estrogenic compounds are all around us (and in us). To combat this problem, you need to look at the food you consume and the liquids you drink, as there are many culprits that cause stubborn fat gain.
You move in the direction of gaining stubborn fat when you develop bad eating and lifestyle habits, which cause insulin resistance, a toxic overburden on the liver and elevated estrogen. These all contribute to the fat that will not go away. To open these cells, you should start by heading down the food chain. Minimize or eliminate all refined foods, eat plenty of fruits and vegetables (preferably organic), and exercise.
In the third and final part, you will learn more about how specifically to get this stubborn fat out of you life forever.
http://www.FlattenYourAbs.net
If you enjoyed the information in this article, you will also enjoy the
David Grisaffi Walking Guide, which is a complete walking exercise plan
that comes FREE with the Firm And Flatten Your Abs program at
http://www.FlattenYourAbs.net
David Grisaffi, C. H. E. K. II, CFT, PN
Corrective Exercise Kinesiologist II
Golf Biomechanic
Nutrition and Lifestyle Coach II
mailto:david@flattenyourabs.net
http://www.FlattenYourAbs.net
Part Two
By David Grisaffi, CHEK
Corrective Exercise Kinesiologist
Golf Biomechanic Certified
Nutrition and Lifestyle Coach
When it comes to the physical make-up of men versus women, many of the differences are obvious. Men, on average, are 10-15% larger than women, weigh 20% more, and are 30% stronger (especially when considering upper body strength). Testosterone is one of the major hormones active in a man’s body. Men also produce more HGH (human growth hormone). Testosterone stimulates muscle enlargement and bone growth and also raises the level of red blood cells in a man’s blood stream.
What you may not know, however, is that all of these factors combine to make oxygen much more available to a man’s cells than a woman’s cells. That means a man could be working at 50% of his capacity during physical activity, but a woman would have to be working at 70% of her capacity in order to keep up. It is not as easy for her cells to absorb oxygen.
This is due partly to the fact that women have a smaller percentage of lean tissue (muscle, organs, etc.) and a much higher percentage of body fat. Though this is detrimental in a short sprint, a higher percentage of fat means that women can power their cells longer from their body’s reserves without stopping to eat or drink in order to refuel. This may translate into greater endurance. Studies comparing men and women in running, swimming, and speed skating have all shown that the differences in time vs. distance decreased between men and women as the length of the event progressed.
Hundreds of studies have showed some interesting differences between men and women in nearly every area. Looking through the research, you would discover all kinds of facts such as how much more likely women are to wear a seatbelt than men (2 times more likely), to how often they are the sexual initiators in a monogamous relationship (65% of the time).
As interesting as those facts may be, let’s concentrate on the differences between men and women that have an effect on women’s physical fitness. These differences are primarily found in the functioning of a woman’s hormones and the construction and function of her fat cells. These two factors influence everything from the way a woman’s metabolism functions; to how likely she is to suffer from stubborn fat and other health related diseases such as osteoporosis.
Though the construction of the male and female fat cell is basically the same, they differ vastly when is comes to size and function. To begin with, a women’s fat cell is five times larger than a man’s! In addition, not only are women’s cells capable of holding more fat, they are genetically programmed to do so. It all comes down to enzymes:
Lipogenic- Fat Storing Enzymes
Lipolytic- Fat Releasing Enzymes
Though these enzymes are present in both men and women, women’s bodies have two times the number of Lipogenic (fat storing) enzymes, and only half the number of Lipolytic (fat releasing) enzymes. This is the genetic legacy of women’s role as the childbearing and nurturing gender of the species. Nature wanted to ensure that women were carrying around enough fat cells to nurture their growing babies and to breast-feed them once they were born. A baby in-utero requires the mother to burn at least 300 extra calories a day and breast-feeding can require as much as 500 extra calories.
In addition to the normal caloric needs of a baby, our foremothers also held onto extra body fat in case of a drought or famine. This extra fat was stored in the hips, thighs, and buttocks. Therefore, the females who survived famine and drought to pass down their genes were the women whose bodies were adept at storing fat. Skinny thighs in the past were a serious liability, serving only to increase the risk of death when food supplies became scarce. These enzymes tend to be balanced in a healthy person. Too much l of either develops an unbalanced system develops and leads to insulin resistance, leading contributor to stubborn fat.
Other contributors to stubborn fat are estrogenic compounds called xenoestrogens. These chemicals are a byproduct of fertilizers, plastics, soy isoflavones, certain herbs and petroleum products. These compounds in our food and water supply mimic estrogenic functions and aid in binding to estrogenic fat receptors. This produces induced aromatase influence. Aromatase is an enzyme which helps convert androgens (male hormone) to estrogenic compounds.
When this occurs, it enhances the production of estrone, which is the main culprit in stubborn fat gain in both men and women. Look at many children today and you can see that they take on some very feminized features such as breast fat.
To benefit from a program that reduces stubborn fat, you must first recognize that estrogenic compounds are all around us (and in us). To combat this problem, you need to look at the food you consume and the liquids you drink, as there are many culprits that cause stubborn fat gain.
You move in the direction of gaining stubborn fat when you develop bad eating and lifestyle habits, which cause insulin resistance, a toxic overburden on the liver and elevated estrogen. These all contribute to the fat that will not go away. To open these cells, you should start by heading down the food chain. Minimize or eliminate all refined foods, eat plenty of fruits and vegetables (preferably organic), and exercise.
In the third and final part, you will learn more about how specifically to get this stubborn fat out of you life forever.
http://www.FlattenYourAbs.net
If you enjoyed the information in this article, you will also enjoy the
David Grisaffi Walking Guide, which is a complete walking exercise plan
that comes FREE with the Firm And Flatten Your Abs program at
http://www.FlattenYourAbs.net
David Grisaffi, C. H. E. K. II, CFT, PN
Corrective Exercise Kinesiologist II
Golf Biomechanic
Nutrition and Lifestyle Coach II
mailto:david@flattenyourabs.net
http://www.FlattenYourAbs.net
Stubboorn Fat: Does it affect you? - Part One
Stubboorn Fat: Does it affect you?
Part One
By David Grisaffi, CHEK
Corrective Exercise Kinesiologist
Golf Biomechanic Certified
Nutrition and Lifestyle Coach
Everyone walking on the face of this earth has an abundance of fat cells throughout their bodies.
In fact, if you’re a healthy adult with normal body composition, you have approximately 30 billion fat cells. This is an astronomical number when you think about it. Did you ever wonder why you have so many? Have you ever wondered what those fat cells are for?
The answer is, fat cells are part of our genetic code and they allowed us to use stored energy when food was scarce. This survival mechanism is very much the same today as it was 10,000 years ago. However, today our needs have changed. There is an abundance of food in modern society today.
When you consume too many calories, your body goes into storage mode for that “rainy day,” so to speak, but the “rainy day” does not happen. So your body simply stores those extra calories as fat. When you eat less calories then your body demands your cells release stored fat for energy. Pretty simple equation, however it does not appear that all fat is the same.
The placement of fat deposits on our bodies varies depending on each person’s genetic influences, lifestyle choices and nutritional intake. Men tend to store their body fat around their bellies and chest. Women tend to store it around there hips, buttocks, thighs and back of their arms. A complete discussion of hormones and fat storage would be beyond the scope of this article, but let it suffice to say that certain hormonal process do determine body fat distribution.
There is one major factor that many people do not realize when they are attempting to lose body fat and this can be a stumbling block in anyone’s long term success. Many people approach fat loss and fitness with great enthusiasm and determination. With this attitude, they lose body fat and feel great, but even so, they just do not seem to get rid of ALL they fat they want to. They lose fat successfully for a time, but ultimately get stuck just before all of the fat is completely gone.
This is commonly known as a plateau and this plateau phenomenon causes many people who were previously successful to lose their enthusiasm and return to their old ways. When old habits take over again – and this happens to the majority of dieters - the body fat comes back with a vengeance. This is due to programming of the fat cell. Each time you try to lose body fat again, it seems to take longer and require more effort.
So what is the real solution? It’s simple – you must understand how fat cells work and how to get past the plateau phenomenon and defeat this last bit of body fat, that we often call stubborn fat.
I have worked with many clients and I would say most of them have a good amount of stubborn body fat. This fat is literally “programmed” to be very difficult to lose. It seems to remain on our bodies no matter what we do, hence the word stubborn fat. Modern diets and weight loss programs almost all seem to work in the beginning, but then they never really address this crucial part of fat loss – the last bit of stubborn fat.
Stubborn fat develops when your hormonal pathways are broken down. Age does play a role in this: Fat deposits increase and become more resistant to fat loss methods as you get older. This you have little control over, but some things that lead to stubborn fat development are under your control. Yo yo dieting is one of them. Losing weight on crash diets and then regaining it – often known as the “rebound effect” – will only increase stubborn fat in the long run. A decrease in exercise and activity level also compounds the stubborn fat problem. This is why people who crash diet on low calories and refuse to exercise and move their bodies, often have the worst stubborn fat problems of all.
Our ancestors really never had to deal with this problem because they moved and engaged in physical labor as a regular part of daily life, whereas technological conveniences and the modern lifestyle have caused many of us to become lazy and inactive.
Stubborn fat is metabolized extremely slowly and is resistant to the hormonal process that takes place while the fat burning process is started up. To burn fat, the adrenal hormones better known as adrenaline and noradrenaline, attach to the fat cell receptors and essentially “open them up” so the fat can be used in the energy pathways. There are two kinds of receptors in your fat cells: one is alpha and the other beta. The beta receptors are much more active and respond to adrenal hormones. To lose body fat, the adrenal hormones switch on and the body begins to use fat as energy. However, in the case of people with stubborn fat, this does not occur, so no body fat is lost.
According to my good friend and colleague Ori Hofmekler, author of the warrior diet, "stubborn fat” has a lower ratio of beta receptors to alpha receptors." Therefore, your body’s hormonal “fat dissolver,” adrenaline, will not be able to enter the fat cell and open the door. Ori also points out that “to make these matters worse, stubborn fat has more estrogen receptors which cause even more stubborn fat.”
If all this sounds bad enough, what makes it even worse is that if you indulge in the typical modern diet and sedentary lifestyle, this often results in reduced insulin sensitivity (read my past article on Insulin Sensitivity for more information). Added on top of everything else, your fat tissue becomes so incredibly resistant to your attempts to lose it, it seems like you will be stuck with it forever.
Diets fail because they only look at the caloric reduction side of the equation. You need to understand the other variables in the equation – exercise and lifestyle. You need to understand the deeper issues you are really dealing with. Getting rid of stubborn fat is not nearly as simple as just slashing calories and dieting. Stubborn fat is the result of a complex interplay of biological and hormonal processes – all of which are affected by how you eat, how you move and the type of lifestyle you lead.
Now that you understand why you have stubborn fat, right down to the hormone and receptor level, the question is “How do you alter your nutrition, exercise and lifestyle to get rid if this resistant body fat?” The answer will be found in part two. Stay tuned.
http://www.FlattenYourAbs.net
If you enjoyed the information in this article, you will also enjoy the
David Grisaffi Walking Guide, which is a complete walking exercise plan
that comes FREE with the Firm And Flatten Your Abs program at
http://www.FlattenYourAbs.net
David Grisaffi, C. H. E. K. II, CFT, PN
Corrective Exercise Kinesiologist II
Golf Biomechanic
Nutrition and Lifestyle Coach II
mailto:david@flattenyourabs.net
http://www.FlattenYourAbs.net
Part One
By David Grisaffi, CHEK
Corrective Exercise Kinesiologist
Golf Biomechanic Certified
Nutrition and Lifestyle Coach
Everyone walking on the face of this earth has an abundance of fat cells throughout their bodies.
In fact, if you’re a healthy adult with normal body composition, you have approximately 30 billion fat cells. This is an astronomical number when you think about it. Did you ever wonder why you have so many? Have you ever wondered what those fat cells are for?
The answer is, fat cells are part of our genetic code and they allowed us to use stored energy when food was scarce. This survival mechanism is very much the same today as it was 10,000 years ago. However, today our needs have changed. There is an abundance of food in modern society today.
When you consume too many calories, your body goes into storage mode for that “rainy day,” so to speak, but the “rainy day” does not happen. So your body simply stores those extra calories as fat. When you eat less calories then your body demands your cells release stored fat for energy. Pretty simple equation, however it does not appear that all fat is the same.
The placement of fat deposits on our bodies varies depending on each person’s genetic influences, lifestyle choices and nutritional intake. Men tend to store their body fat around their bellies and chest. Women tend to store it around there hips, buttocks, thighs and back of their arms. A complete discussion of hormones and fat storage would be beyond the scope of this article, but let it suffice to say that certain hormonal process do determine body fat distribution.
There is one major factor that many people do not realize when they are attempting to lose body fat and this can be a stumbling block in anyone’s long term success. Many people approach fat loss and fitness with great enthusiasm and determination. With this attitude, they lose body fat and feel great, but even so, they just do not seem to get rid of ALL they fat they want to. They lose fat successfully for a time, but ultimately get stuck just before all of the fat is completely gone.
This is commonly known as a plateau and this plateau phenomenon causes many people who were previously successful to lose their enthusiasm and return to their old ways. When old habits take over again – and this happens to the majority of dieters - the body fat comes back with a vengeance. This is due to programming of the fat cell. Each time you try to lose body fat again, it seems to take longer and require more effort.
So what is the real solution? It’s simple – you must understand how fat cells work and how to get past the plateau phenomenon and defeat this last bit of body fat, that we often call stubborn fat.
I have worked with many clients and I would say most of them have a good amount of stubborn body fat. This fat is literally “programmed” to be very difficult to lose. It seems to remain on our bodies no matter what we do, hence the word stubborn fat. Modern diets and weight loss programs almost all seem to work in the beginning, but then they never really address this crucial part of fat loss – the last bit of stubborn fat.
Stubborn fat develops when your hormonal pathways are broken down. Age does play a role in this: Fat deposits increase and become more resistant to fat loss methods as you get older. This you have little control over, but some things that lead to stubborn fat development are under your control. Yo yo dieting is one of them. Losing weight on crash diets and then regaining it – often known as the “rebound effect” – will only increase stubborn fat in the long run. A decrease in exercise and activity level also compounds the stubborn fat problem. This is why people who crash diet on low calories and refuse to exercise and move their bodies, often have the worst stubborn fat problems of all.
Our ancestors really never had to deal with this problem because they moved and engaged in physical labor as a regular part of daily life, whereas technological conveniences and the modern lifestyle have caused many of us to become lazy and inactive.
Stubborn fat is metabolized extremely slowly and is resistant to the hormonal process that takes place while the fat burning process is started up. To burn fat, the adrenal hormones better known as adrenaline and noradrenaline, attach to the fat cell receptors and essentially “open them up” so the fat can be used in the energy pathways. There are two kinds of receptors in your fat cells: one is alpha and the other beta. The beta receptors are much more active and respond to adrenal hormones. To lose body fat, the adrenal hormones switch on and the body begins to use fat as energy. However, in the case of people with stubborn fat, this does not occur, so no body fat is lost.
According to my good friend and colleague Ori Hofmekler, author of the warrior diet, "stubborn fat” has a lower ratio of beta receptors to alpha receptors." Therefore, your body’s hormonal “fat dissolver,” adrenaline, will not be able to enter the fat cell and open the door. Ori also points out that “to make these matters worse, stubborn fat has more estrogen receptors which cause even more stubborn fat.”
If all this sounds bad enough, what makes it even worse is that if you indulge in the typical modern diet and sedentary lifestyle, this often results in reduced insulin sensitivity (read my past article on Insulin Sensitivity for more information). Added on top of everything else, your fat tissue becomes so incredibly resistant to your attempts to lose it, it seems like you will be stuck with it forever.
Diets fail because they only look at the caloric reduction side of the equation. You need to understand the other variables in the equation – exercise and lifestyle. You need to understand the deeper issues you are really dealing with. Getting rid of stubborn fat is not nearly as simple as just slashing calories and dieting. Stubborn fat is the result of a complex interplay of biological and hormonal processes – all of which are affected by how you eat, how you move and the type of lifestyle you lead.
Now that you understand why you have stubborn fat, right down to the hormone and receptor level, the question is “How do you alter your nutrition, exercise and lifestyle to get rid if this resistant body fat?” The answer will be found in part two. Stay tuned.
http://www.FlattenYourAbs.net
If you enjoyed the information in this article, you will also enjoy the
David Grisaffi Walking Guide, which is a complete walking exercise plan
that comes FREE with the Firm And Flatten Your Abs program at
http://www.FlattenYourAbs.net
David Grisaffi, C. H. E. K. II, CFT, PN
Corrective Exercise Kinesiologist II
Golf Biomechanic
Nutrition and Lifestyle Coach II
mailto:david@flattenyourabs.net
http://www.FlattenYourAbs.net
The Importance of Physical Variability in Cardio Exercise
The Importance of Physical Variability in Cardio Exercise
By Mike Geary – CPT, Founder - Truth About Abs .com
Are you a cardio junkie? Everyone seems to think that "cardio" is the best way to get in shape and lose body fat. I'm going to show you with this article why I disagree!
It is quite common to hear fitness pros, doctors, and other health professionals prescribe low to moderate intensity aerobic training (cardio) to people who are trying to prevent heart disease or lose weight. Most often, the recommendations go something like this:
"Perform 30-60 minutes of steady pace cardio 3-5 times/week maintaining your heart rate at a moderate level"
Before you just give in to this popular belief and become the “hamster on the wheel” doing endless hours of boring cardio exercise, I’d like you to consider some recent scientific research that indicates that steady pace endurance cardio work may not be all it’s cracked up to be.
First, realize that our bodies are designed to perform physical activity in bursts of exertion followed by recovery, or stop-and-go movement instead of steady state movement. Recent research is suggesting that physical variability is one of the most important aspects to consider in your training.
This tendency can be seen throughout nature as all animals demonstrate stop-and-go motion instead of steady state motion. In fact, humans are the only creatures in nature that attempt to do “endurance” type physical activities. Most competitive sports (with the exception of endurance running or cycling) are also based on stop-and-go movement or short bursts of exertion followed by recovery. To examine an example of the different effects of endurance or steady state training versus stop-and-go training, consider the physiques of marathoners versus sprinters. Most sprinters carry a physique that is very lean, muscular, and powerful looking, while the typical dedicated marathoner is more often emaciated and sickly looking. Now which would you rather resemble?
Another factor to keep in mind regarding the benefits of physical variability is the internal effect of various forms of exercise on our body. Scientists have known that excessive steady state endurance exercise (different for everyone, but sometimes defined as greater than 60 minutes per session most days of the week) increases free radical production in the body, can degenerate joints, reduces immune function, causes muscle wasting, and can cause a pro-inflammatory response in the body that can potentially lead to chronic diseases.
On the other hand, highly variable cyclic training has been linked to increased anti-oxidant production in the body and an anti-inflammatory response, a more efficient nitric oxide response (which can encourage a healthy cardiovascular system), and an increased metabolic rate response (which can assist with weight loss). Furthermore, steady state endurance training only trains the heart at one specific heart rate range and doesn’t train it to respond to various every day stressors. On the other hand, highly variable cyclic training teaches the heart to respond to and recover from a variety of demands making it less likely to fail when you need it. Think about it this way......Exercise that trains your heart to rapidly increase and rapidly decrease will make your heart more capable of handling everyday stress. Stress can cause your blood pressure and heart rate to increase rapidly. Steady state jogging and other endurance training does not train your heart to be able to handle rapid changes in heart rate or blood pressure.
The important aspect of variable cyclic training that makes it superior over steady state cardio exercise is the recovery period in between bursts of exertion. That recovery period is crucially important for the body to elicit a healthy response to an exercise stimulus. Another benefit of variable cyclic training is that it is much more interesting and has lower drop-out rates than long boring steady state cardio programs.
To summarize, some of the potential benefits of variable cyclic training compared to steady state endurance training are as follows: improved cardiovascular health, increased anti-oxidant protection, improved immune function, reduced risk for joint wear and tear, increased muscularity (versus decreased muscularity with endurance training), increased residual metabolic rate following exercise, and an increased capacity for the heart to handle life’s every day stressors.
There are many ways you can reap the benefits of stop-and-go or variable intensity physical training. Most competitive sports such as football, basketball, racquetball, tennis, hockey, etc. are naturally comprised of highly variable stop-and-go motion. One of the absolute most effective forms of variable intensity training to really reduce body fat and bring out serious muscular definition is performing wind sprints. In addition, weight training naturally incorporates short bursts of exertion followed by recovery periods. High intensity interval training (varying between high and low intensity intervals on any piece of cardio equipment) is yet another training method that utilizes exertion and recovery periods. For example, an interval training session on the treadmill could look something like this:
Warm-up for 3-4 minutes at a fast walk or light jog
*
Interval 1 - run at 8.0 mi/hr for 1 minute
*
Interval 2 - walk at 4.0 mi/hr for 1.5 minutes
*
Interval 3 - run at 10.0 mi/hr for 1 minute
*
Interval 4 - walk at 4.0 mi/hr for 1.5 minutes
Repeat those 4 intervals 4 times for a very intense 20-minute workout.
The take-away message from this article is to try to train your body at highly variable intensity rates for the majority of your workouts to get the most beneficial response in terms of heart health, fat loss, and muscle maintenance.
Full-body strategically-designed resistance training programs along with high intensity cardiovascular training programs guaranteed to strip off body fat when combined with a healthy diet are included in my book The Truth About Six Pack Abs. If you’re serious about getting lean for good, this book is a must.
By Mike Geary – CPT, Founder - Truth About Abs .com
Are you a cardio junkie? Everyone seems to think that "cardio" is the best way to get in shape and lose body fat. I'm going to show you with this article why I disagree!
It is quite common to hear fitness pros, doctors, and other health professionals prescribe low to moderate intensity aerobic training (cardio) to people who are trying to prevent heart disease or lose weight. Most often, the recommendations go something like this:
"Perform 30-60 minutes of steady pace cardio 3-5 times/week maintaining your heart rate at a moderate level"
Before you just give in to this popular belief and become the “hamster on the wheel” doing endless hours of boring cardio exercise, I’d like you to consider some recent scientific research that indicates that steady pace endurance cardio work may not be all it’s cracked up to be.
First, realize that our bodies are designed to perform physical activity in bursts of exertion followed by recovery, or stop-and-go movement instead of steady state movement. Recent research is suggesting that physical variability is one of the most important aspects to consider in your training.
This tendency can be seen throughout nature as all animals demonstrate stop-and-go motion instead of steady state motion. In fact, humans are the only creatures in nature that attempt to do “endurance” type physical activities. Most competitive sports (with the exception of endurance running or cycling) are also based on stop-and-go movement or short bursts of exertion followed by recovery. To examine an example of the different effects of endurance or steady state training versus stop-and-go training, consider the physiques of marathoners versus sprinters. Most sprinters carry a physique that is very lean, muscular, and powerful looking, while the typical dedicated marathoner is more often emaciated and sickly looking. Now which would you rather resemble?
Another factor to keep in mind regarding the benefits of physical variability is the internal effect of various forms of exercise on our body. Scientists have known that excessive steady state endurance exercise (different for everyone, but sometimes defined as greater than 60 minutes per session most days of the week) increases free radical production in the body, can degenerate joints, reduces immune function, causes muscle wasting, and can cause a pro-inflammatory response in the body that can potentially lead to chronic diseases.
On the other hand, highly variable cyclic training has been linked to increased anti-oxidant production in the body and an anti-inflammatory response, a more efficient nitric oxide response (which can encourage a healthy cardiovascular system), and an increased metabolic rate response (which can assist with weight loss). Furthermore, steady state endurance training only trains the heart at one specific heart rate range and doesn’t train it to respond to various every day stressors. On the other hand, highly variable cyclic training teaches the heart to respond to and recover from a variety of demands making it less likely to fail when you need it. Think about it this way......Exercise that trains your heart to rapidly increase and rapidly decrease will make your heart more capable of handling everyday stress. Stress can cause your blood pressure and heart rate to increase rapidly. Steady state jogging and other endurance training does not train your heart to be able to handle rapid changes in heart rate or blood pressure.
The important aspect of variable cyclic training that makes it superior over steady state cardio exercise is the recovery period in between bursts of exertion. That recovery period is crucially important for the body to elicit a healthy response to an exercise stimulus. Another benefit of variable cyclic training is that it is much more interesting and has lower drop-out rates than long boring steady state cardio programs.
To summarize, some of the potential benefits of variable cyclic training compared to steady state endurance training are as follows: improved cardiovascular health, increased anti-oxidant protection, improved immune function, reduced risk for joint wear and tear, increased muscularity (versus decreased muscularity with endurance training), increased residual metabolic rate following exercise, and an increased capacity for the heart to handle life’s every day stressors.
There are many ways you can reap the benefits of stop-and-go or variable intensity physical training. Most competitive sports such as football, basketball, racquetball, tennis, hockey, etc. are naturally comprised of highly variable stop-and-go motion. One of the absolute most effective forms of variable intensity training to really reduce body fat and bring out serious muscular definition is performing wind sprints. In addition, weight training naturally incorporates short bursts of exertion followed by recovery periods. High intensity interval training (varying between high and low intensity intervals on any piece of cardio equipment) is yet another training method that utilizes exertion and recovery periods. For example, an interval training session on the treadmill could look something like this:
Warm-up for 3-4 minutes at a fast walk or light jog
*
Interval 1 - run at 8.0 mi/hr for 1 minute
*
Interval 2 - walk at 4.0 mi/hr for 1.5 minutes
*
Interval 3 - run at 10.0 mi/hr for 1 minute
*
Interval 4 - walk at 4.0 mi/hr for 1.5 minutes
Repeat those 4 intervals 4 times for a very intense 20-minute workout.
The take-away message from this article is to try to train your body at highly variable intensity rates for the majority of your workouts to get the most beneficial response in terms of heart health, fat loss, and muscle maintenance.
Full-body strategically-designed resistance training programs along with high intensity cardiovascular training programs guaranteed to strip off body fat when combined with a healthy diet are included in my book The Truth About Six Pack Abs. If you’re serious about getting lean for good, this book is a must.
The Hidden Dangers of Your Excess Abdominal Fat - It's More Serious Than a Vanity Issue!
The Hidden Dangers of Your Excess Abdominal Fat - It's More Serious Than a Vanity Issue!
by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.
However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.
There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.
The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.
Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.
Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.
If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There's just no way around it. Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.
So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for "miracle" fat loss products?
The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn't work that way.
The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.
I've actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.
Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.
Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.
Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.
The entire solution... all of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program.
Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.
If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork... it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It's really that simple.
The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.
I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS.
Don't waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.
Get the solution to rid yourself for life of this problem at...
http://www.truthaboutabs.com/
Train hard, eat right, and enjoy life!
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Author - The Truth about Six Pack Abs
by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.
However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.
There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.
The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.
Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.
Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.
If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There's just no way around it. Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.
So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for "miracle" fat loss products?
The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn't work that way.
The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.
I've actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.
Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.
Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.
Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.
The entire solution... all of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program.
Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.
If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork... it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It's really that simple.
The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.
I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS.
Don't waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.
Get the solution to rid yourself for life of this problem at...
http://www.truthaboutabs.com/
Train hard, eat right, and enjoy life!
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Author - The Truth about Six Pack Abs
Introduction
This blog is for those who wish to have a flat stomach and hard ripped abdominals. It will contain articles, tips, and secrets on reducing belly fat and to develop the as muscles until you have a flat stomach and six pack abs. Read the rest of this blog to discover how you can do it.
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