Effing Belly Fat!

A lot of my clients complain that as they get older their belly seems to be getting bigger.  Unfortunately, that’s a natural thing that happens to most people.  They also complain that no matter how hard they exercise or how well they stick to their nutrition plan that belly just won’t budge.  This actually isn’t entirely true though.  It’s true that belly fat is hard to lose but it’s not impossible.  As you decrease your body fat your belly is shrinking, just not as fast as the rest of your body is.

What’s The Deal With Belly Fat?

Fat burning is a two-step process.  The first step is lipolysis which is when the fat cell releases fatty acids into the blood.  The second step is oxidation which is the process whereby cells use those fatty acids for energy.

Lipolysis is stimulated by the release of adrenaline and noradrenaline which are catecholamines.  The catecholamines enter your blood stream and then attach themselves to special receptors on your fat cells.  Once these catecholamines attach themselves they cause the fat cells to release their fatty acids which can then be used by other cells in your body.

Sounds simple enough, right?  Here’s where the frustration comes in.  There are two types of receptors on your fat cells that the catecholamines attach to: alpha receptors and beta receptors.  Beta receptors are the ones that trigger the release of fatty acids whereas the alpha receptors hinder it.  It just so happens that fat cells in your belly and quite often hips and thighs have more alpha receptors than beta receptors making them resistant to your fat loss efforts.

You Are Not Doomed!

Now that you know the facts you can understand why certain areas of the body seem to resist fat loss.  The good news is this doesn’t mean that you can’t lose fat from those trouble areas, it just means you need to do the right stuff and then be patient.

Tried And True Fat Loss Tips

  1. Eat enough of the right foods

Do NOT be tempted to starve your fat away!  This just backfires in the end.  Make sure you’re getting enough calories to support your body and your activity level.  You can either hire sports nutritionist or Google the info.  Then you need to make sure you’re getting your calories from the right sources.  Personally, I like to eat about 40% protein, 30% carbs and 30% fat.  Depending on my training and my goals I find about 1800-1900 calories feels good.  This just seems to work well for my body.  I mainly eat clean whole foods and supplement with a high-quality whey protein shake and egg whites if I need to bump my protein up a bit.  Everyone is different to be ready to experiment a bit and try to avoid going to extremes on anything.  Your body hates extremes.

  1. Lift weights!

I cannot stress this enough!  You must lift some heavy weights (especially as you get older) if you want a healthy body composition.  A lot of women fight it but every single one of my female clients who I’ve talked into lifting heavy has at some point sent me a message thanking me because they’re finally seeing the results they want!  If you’ve never lifted before you really need to hire a qualified trainer to show you proper technique.  Heavy weight training is awesome when done right, dangerous when done wrong.

  1. Stop doing so much cardio!!!

Are you one of those people who spends hours and hours a week doing cardio and feel frustrated with your results?  I was!!  That’s because too much cardio tells your body it needs to get really good at storing energy (ie FAT) so that it can fuel the long grueling cardio workouts you keep making it do.  This is not to say that you shouldn’t do cardio, just don’t do marathon steady state sessions.  Instead do HIIT – High Intensity Interval Training.  HIIT is where you go as hard as you can for a short period of time, recover and then repeat.  These workouts can be as short as 15-20 minutes including the warm-up.  There are lots of studies that have been done to prove how effective HIIT is.

A dehydrated body is a sick body.  All of your cells absolutely require a certain amount of water every day.  Your kidneys need enough water to function properly.  If you’re dehydrated your kidney’s can’t do their job of purifying the blood.  When this happens, your liver has to help your kidneys out.  Your liver’s main function is to metabolize fat.  If the liver is having to help the kidneys do their job it can’t metabolize fat as efficiently.   Aim for about 3-4 litres/day.

  1. Supplement wisely.

Don’t be tempted by the latest miracle pill that’s going to ‘melt the fat right off your body’.  There are some great supplements that you can try but be sure they’re from a reputable company and be sure you use them as they’re meant to be used: AS A SUPPLEMENT.  This means that you need to already have your nutrition and fitness plan dialed in before supplements can help you.  There are some great fat burners but if you’re using fat burners without moving your body they won’t do a thing for you except make you super hyper and maybe a bit nauseous.  Exogenous ketones can be a great supplement but only when used in conjunction with a keto or keto-like diet (in other words low carb).

Don’t Get Frustrated

I know it’s frustrating when you’re doing everything you need to do but your results are slow or even seem non-existent.  The good news is you can lose that fat!  The bad news is you’ll need to be patient and perhaps more diligent than you have in the past.  Fall in love with the process and be consistent and persistent!

Wholey Fit Daily HIIT! Work That Butt!!

Work That Butt!!!

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

 Repeat 3x  (60s, 45s, 30s)

Power Jacks

Side Lunge Left With Abduction

Side Lunge Right With Abduction

Reverse Lunge Left With Hip Extension

Reverse Lunge Right With Hip Extension

Curtsey Lunge to Wide Squat (left)

Curtsey Lunge to Wide Squat (right)

Wholey Fit Daily HIIT! Work It!!

Work It!

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

Complete 3 rounds for time 

30 Alt Reverse Lunges (1-2)
30 Side Plank Reach Unders (15/side)
30 Toe Touches
10 Squat Burpees

EMOM 8 MIN (every minute on the minute)
15 Mountain climbers
15 Jumping jacks

4 Rounds 45s each




Glute Bridge

Contrast Showers

You may have heard of using contrast showers to help with muscle recovery after a hard workout.  Basically, you’re just alternating between warm and cold water.  The warm water opens blood vessels which flushes the body with blood.  The cold water drives the blood inward to warm and protect the organs from the cold.

The way this helps with muscle recovery is it reduces the amount of inflammation and lactate in the blood.  The contraction and dilation caused by contrast showers also seems to help the body flush out toxins.

Benefits of Cold Showers

It is not easy to take a cold shower!  See if some of the benefits listed below will convince you to try.

  • Improves circulation.
  • Great for your skin and hair.
  • Increases energy. If you’ve ever tried it you can’t deny that a cold shower really wakes you up!
  • Increases well-being. They’ve done studies!
  • Increases testosterone in men!
  • They build character. It takes a lot of strength to be able to tolerate the discomfort of a cold shower.
  • Helps burn fat.

Helps Burn Fat???

Yup!  Cold showers help burn fat!!  Your body has two types of fat, white fat and brown fat.  White fat is the fat you accumulate when you take in more calories than you burn.  Brown fat on the other hand is the fat that helps keep you warm.  Brown fat will actually use white fat to generate heat in your body!  So by taking a cold shower you are actually making your brown fat burn white fat in an attempt to protect you from the cold.  SO interesting!!!!!

How To Do A Proper Contrast Shower

It’s recommended that you do 3:1 warm-to-cold.  You could start with 90 seconds of heat followed by 30 seconds of cold and repeat 3-5 times.  As you start to get used to the cold you can start to increase maybe even working your way up to 3 minutes of heat followed by 1 minute of cold.  It might feel like the longest minute of your life, but really all it is is a bit of discomfort which will eventually end.  Get comfortable with being uncomfortable if you want to be more than just average 😉