Simple Stress Strategy

It’s difficult to find anyone who’s unaffected by stress these days. It’s simply a fact of life.

Stress has a huge impact on the way your body recovers and regenerates. It has many negative effects including interrupting sleep and digestion, lowering immunity from illness and disease and can increase fat storage particularly around the abdomen.

Last week I highlighted the cumulative effects of stress with my stress bucket analogy. Some you can easily change, some you cannot. This week I thought I’d look a approaches to dealing with stress.

First and foremost, dealing with stressors or managing them is an ideal place to start. If you don’t embrace this to a certain extent you’ll always be fighting a losing battle. However, in the immediacy quitting your job, getting divorced or getting a full-time nanny to look after your children is out of the question...

If you choose to embrace an intelligent approach to stress understanding the benefits of the right sort of exercise is essential. Your body is already stressed and to put your body through a vigorous routine is often the last thing it needs. Exercise can often be a great outlet, but be sure not to exhaust your body in the process. Trying a mindful sort of exercise such as yoga or tai chi under extreme stress is an ideal solution, but looking forward some simple strengthening and stretching exercises can help the efficiency of your body and make you feel great.

To compliment your exercise eating properly is important. Lot’s of fresh fruit and vegetables to nourish your body is important. Stress actually has a de-nourishing affect on the body so to counter this is essential. Stress hormones also destabilise blood sugar so eating good quality meat, fish and poultry will help redress this balance. Making time for this and eating regularly will help.

If you’ve dialled in the exercise and nutrition a few key supplements can help. Please don’t get carried away with this - if you are eating terribly this won’t help. To get you started a good quality (not cheap!) multi-vitamin is a good place to start. After this supplementing separately with vitamin C, magnesium and a vitamin B complex are a good place to start.

I’ve also found my clients have faired better with obvious suggestions like getting to bed a little earlier, getting regular massage and speaking to qualified counselors. 

On a final point, I echo the advice of Shawn Talbott in the book The Cortisol Connection and encourage you to think not of this as an all or nothing approach. When you are stressed I know this intelligent approach goes out the window. Take each day as it comes and don’t strive for perfection, just do your best. 

To reiterate my point at the beginning stress has a cumulative effect. Reduce part of the load will help you to deal with it.

Get Fitter Faster: 7 Top Training Partners

I’ve had some incredible training partners over the years...

This wasn't a training session...

My first proper training partner was an aussie guy named Luke. We were best buds and at least five times a week we’d pitch up at the gym and lift heavy weights. We were good too! Invariably three out of five sessions a week involved bench press and I’m still suffering from the injuries, but we worked hard and were consistent.

Held together by tape...

Luke went home and I ended up training with kiwi named Corry. He was a battle hardened old man who liked terrible music. Again, we’d train hard and consistently. Agreeing to meet with Corry three or four times a week and documenting the weights we lifted every session meant I could see clear progress. 

She's the girl...

Having ruptured my PCL playing rugby I needed to change tac a little and fortunately I ended up training with my friend Ellen. She was a PT (and now a very good sports therapist) she taught me new and varied ways to train (...and fix myself!) and is the reason I ended up becoming a PT.

TR isn't the handsome bald kid...

After this I got myself a posh gym membership and started training with TR. A bit younger than me, but with a love for lifting heavy stuff, my training plans were a little more refined and balanced by this stage. I became stronger than ever before (not necessarily more muscular) and I still train with TR nowadays.

Always a great inspiration

Since then I’ve been lucky enough to train with my friend Nikki. A very positive and skillful personal trainer. Nikki was happy to put down the weights on occasion step outside the gym and run - sometimes it was hill sprints other times it was long slow endurance - depending on what we were training for. She was and still is a huge inspiration to me.

The crazy american

For a short while I trained with a crazy american chick named Kim. At the time we were both training for an ultra distance running race. She taught me how to channel my thoughts and by her example taught me that the human body is capable of way more than you could ever think.

This is what he wears in the gym...

In more recent years I’ve been fortunate enough to work and train alongside Fil. Whilst my training in recent years has been varied (mostly outside of the gym) I appreciate his insight and enjoy the support and motivation of someone who in a slightly different sport. 

My point is this, doing it alone is foolish. I am self motivated, but have improved and developed by training with other like-minded people. Research suggests training alongside others will increase the likelihood of you getting results. Better still, training alongside people who know what they’re doing increasing it further. 

Did you notice the people I’ve chosen to train alongside are skillful and driven? 

If you can’t find the right training partner you could always employ a personal trainer. Just saying.

www.stevekeywood.co.uk 

The Beach Ready Plan

**The next plan starts soon - join our Facebook page HERE to find out when**

Picture the perfect you…

You feel great - full of life and vitality…

You're happy with your weight and fit into your jeans…

People comment on how good you look…

Just a Dream? …it need not be.

Revealed... During ‘The Beach Ready Plan’ you’ll discover EVERYTHING you NEED to know about losing weight, being healthy and being fit. A little too good to be true? Check this out...

Imagine, in just 21 days you can discover the closely guarded secrets only available to my personal training clients that will free you from the difficulties you’re facing with your fitness right now.

PLUS: You’ll be able to carry it on for the whole year for long term sustainable healthy results.

Dear Fellow Fitness Consumer,

What you’re about to read might surprise you.

Whether you’re fit already or have aspirations to be fit this is important to you.

In the last year I’ve helped hundreds of people change shape, burn stubborn fat and become fitter than they’ve ever thought possible.

If you’re anything like most people you don’t have time to exercise or the motivation to eat healthily and you’ve become somewhat bemused by the inconsistencies in the media about what it takes to be fit and healthy.

If this is you then I can help.

Before I begin I need to tell you this plan is not for everyone. This plan is not for you if you want to just read the diet and exercise plan and do nothing about it. This plan takes action to achieve the results. Yes - it is only two ten-minute workouts a day to be done in your front room with no equipment and no fuss, but you need to do it and give it your all. 

You will be asked to give up some of the stuff you like such as food and drinks containing alcohol and sugar, but you didn’t expect me to say otherwise, did you? But, please bear in mind you will receive all the information, daily coaching and support you need to do this and make it work.

I understand why this is hard to believe. The constant to-ing and fro-ing of so-called experts can be difficult to understand. One minute red meat is good for you, the next it’s not. One minute you can’t eat fat, the next you can. One minute you need carbs, the next you don’t. The diet and exercise industry is complicated!

Starting on Monday 20th May for 21 days we are embarking on a clean eating and a do-at-home bodyweight exercise plan of which the results have to be seen to be believed. 

When you sign up to this plan you will receive...

---->The Diet of Plenty - a simple easy to follow guide on what to eat and what not to eat and why. 

----> The 15 Minute Solution - a time-friendly bodyweight exercise plan to be done at home in your front room in your pyjamas.

----> Advanced Fat Loss Strategies - the ultimate tricks and tips to be applied to The Diet of Plenty to accelerate results.

----> Access to our secret Facebook forum - the hub of the clean eating and exercise plan. This secret group is a great place to compare notes with fellow clean eaters, ask questions, swap recipe ideas and generally hang out. Check in daily to stay on track.

---> The Exercise Guide - including mobility matrix, stretch routines and additional AB workouts.

---> The Diet of Plenty Recipe Book - this includes tons of delicious recipes, a meal planner and a daily ritual tick list to keep you on track.

Sounds good, right? I guess the results of a previous plan speak for themselves...

Total loss 10llb & 10 inches overall - so happy! - Vicky

In total: 7lb & 9" lost. Very happy with the overall results and a lot of the healthy eating is becoming second nature. Thanks Keywood! - Tina

Total weight loss is 13 lbs, total 16 3/4inches. Am very happy with that and I intend to carry on eating this sort of way! Thanks steve! - Michelle

Total loss 8 inches. I don't weigh but feel lighter! Best news is that my favourite jeans that haven't seen daylight for years now go on... Can't do the button up still but hey they got over my hips!! - Sue

Weight 10lbs total

Measures 9.5" total

Looking better, feeling great, love it!

Stephen Keywood I hate to tell you your right but this shit really does work!! ;-) - Ben

Final weight loss 12lb.... And a dress size! A deal is a deal .... See you at bootcamp Steve! - Tillie

I have lost 12lb and 9 inches. Need some new jeans !! Am going to keep going for February !! Well done everyone. Results are amazing !! - Nicola

12 inch loss overall :0)

Overall Weight loss 15lbs :0)

Didn't think that being such a loser would make me feel so good, and will carry on until I have reached my goal of being a yummy old mummy !!

Thank you Steve, I now have the confidence and right attitude about weight loss/exercise and healthy eating to continue ( with the help of my friends here on FB) - Jane

5" lost and 7lbs. Goal achieved- hurrah! - Fiona

Ok so 8" reduction overall and 7lb loss. Got the Christmas naughties off!! Hooray!! - Ally

Amazed & delighted..from my dodgy measuring looks like a near total 10 inches lost from various body parts...a 12lbs weight loss & counting...Have no desire to change my eating habbits any time soon as would like to keep loosing those inches & pounds for a while longer....One happy chappy! :) - Becky

Final results 10lbs and 12 inches. Going to keep going as want to keep the inch and weight loss up and feel so much better in myself:) - Claire

Final results for stidders.....9" total body fat loss and 7lbs on the scales. Really pleased with results and the fact that the overindulgence at Christmas is now finally off ;) - Claire

Final stats: 9 1b and 10.5 '' . Intend to carry on and aim for a further stone, setting myself another target. Feeling great with no hankerings for a diet coke or packet of crisps.

Concession is that if I want a piece of cake I'll hold out for a dairy/regular flour type on cheat day - Charlotte

I have been working super hard too ! I am really please to have knocked 8lbs off and 8inches over 8 measurements:-

Well Done to all of you! Amazing results and it was not soo bad was it ?! ;)

I will continue with the plan through the week and save treats for weekend

And I will certainly continue to lift those heavy weights in the gym :) - Jane

My results: 8lbs & 12 Inches - Overall chuffed to bits, clothes no longer tight. Thank you forum for your support. - Lindsey

Weight was 10 st 0 down to lb 9 st 5 lb. Thank you so much for everything you have taught us and thanks to everyone for sharing the experience and keeping me motivated and entertained - Karen

6kg and 11 inches but definitely not stopping here, bikini in 2 weeks! Thanks guys, you all played a part...v grateful for the support - Charlotte

Final results for Lois... 7.5 ins and 10lbs! It's been great, thanks Stephen Keywood you gave us the tools to work with but we all did it!! Well done guys!!!!! - Lois

Lost a stone (now got another 1.5 to go so will be continuing) and 12.5" so very happy with that. Makes me wonder what I could have done if I had done the exercises everyday tho!!! Thanks to everyone- the forum has been an excellent source of motivation......And thanks Steve!! - Nicky

If you want these results in just 21 days it’s a no brainer, right?

However for those I haven’t met I can understand you might have some reservations. Therefore I will put forward this guarantee. 

That’s how confident I am that my clean up plan will work for you.

The majority of people are looking for results, and I want to ensure this is exactly what you receive.

Provided you stick to the proven formula you will drop a jean size.

Are you a suitable candidate for the guarantee?

My training programmes are highly effective, but only if you are ready to stick to the rules. For this reason I am only prepared to offer the guarantee to those who stick to it 100%.

I do accept clients who do not wish to adhere but I do not offer them the same guarantee.

Before you decide you want to train with a guarantee take a look at the deal.

I guarantee if you follow my few simple rules and DON’T drop one jean size within the first 21 DAYS, I will refund all of your money.

You must adhere to the advice given and maintain a positive attitude throughout the program.

You must follow my healthy eating recommendations to the letter. This includes giving up the toxic foods such as alcohol, bread, pasta and processed foods that are keeping you overweight for 21 days.

You must commit to taking positive action everyday to achieving your goals including participating in the two ten-minute workouts.

You must write a daily training journal every evening that documents the foods you’ve eaten, your mood and energy levels, your daily activity and exercise.

You must take a before and after picture at the start and finish of the 21 days to demonstrate the changes in your body shape and be prepared to write a full testimonial so that others can see how well you have done! - You do NOT have to share these - unless you want too...

This might sound like hard work - but most find it enjoyable.

If you truly want these results you will understand that changes have to occur.

You might think there may be a catch, but there isn’t one. I do not intend to give you your money back… because I wont have to. If you follow my advice you will achieve your desired goal and you will not want your money back!

The plan starts on Monday 20th May. To secure your place you need to sign up now.

Sign Up NOW!

...how much? 

You’d expect me to build this up by equating how much my personal training clients pay for this kind of plan, but I won’t. The results speak for themselves. If in twenty-one days time you want to be fitter, healthier and a jean size smaller it will cost you £67.

**GET THE EARLY BIRD DISCOUNT - Sign Up NOW for just £47 - Sign up HERE**

To pay you can use the paypal button HERE - this will send me an email to me and from there I will add you to my list. I will send you more information from there...

If you have any questions in the meantime head over to my Facebookpage and just ask. 

Yours in good health,

Steve 

What To Eat Before Exercise

In the last couple of weeks I’ve had a few people asking me about what to eat before exercise. If you are training in the morning or after work this can be a bit of a quandary. 

The truth is there are many caveats depending on what type of exercise you are doing to what your desired goal is. Based on the premise most of my clients are busy people who want to look, feel and perform better here is my general guide...

You need to know there is a substantial body of evidence which states training first thing in the morning on an empty stomach leads to accelerated fat loss. This is fine if you can accept a drop in performance too. What I mean is whilst you might get faster results this might also mean the challenging workout is more challenging.

To be fair some people can actually stomach a meal before exercise and if this is the case I would actually recommend something protein based with low-starch carbohydrates. This might be a vegetable omelette, chicken salad or steak and vegetables.

However, most people can’t and so therefore a better solution for many when training in the morning is a small handful of almonds and a cup of black coffee with a teaspoon of coconut oil. This protein-based snack is easy to digest, provides a steady stream of energy and the coffee gives you a bit of mental stimulation.

If you are training in the evening or after work similarly you don’t want anything heavy to eat beforehand either. Furthermore, you will be going to bed a couple of hours after so you don’t want to buzzing your tits off on a cup of coffee either. Therefore a suitable snack might be a couple of squares of dark chocolate or almonds and a mug of green tea with a teaspoon of coconut oil. The dark chocolate and green tea is full of antioxidants, promotes vasodilation which reduces blood pressure and tastes delicious. 

Let me know if this helps.

Do YOU Store Fat Around Your Thighs, Hips & Bottom?

I’ve tried to hide my disdain for writing about this subject. The reason being my target audience generally values the immediate pleasure derived from drinking a glass of wine and inhaling a box of malteasers rather than the fine-tuning of their exercise and diet plan to the nth degree. 

But, alas, I know this is an issue that many have trouble with and so it’s only right I prosper an opinion...

Following on from my recent post on targeted belly fat I feel I should echo my key points from there - the best results I’ve seen in fat loss, from any troublesome part of the body, comes through hard work and dedication to both diet, exercise and lifestyle (think sleep, stress management, etc).

Yes - your hormones are incredibly powerful. Yes - they can effect where you store fat. But, normally the reason you are susceptible to hormone imbalances is due to your continued prolonged environmental insults. 

What is a continued prolonged environmental insult? When you chose the sugary sweet instead of the wholesome snack you disrupted your hormone profile. When you stayed up late to watch the end of the football knowing you had an early start the next day you disrupted your hormone profile. When you became agitated by the nuisance neighbour parking badly the stress has effected your hormone profile. These are all choices you make.

Fat Ass: ....why am I fat???

In simple terms you need to remember genetics loads the gun, environment pulls the trigger. Many of these hormone imbalances are due to poor diet, poor sleep, excessive stress, inadequate water, not enough/ too much exercise, etc. (i.e. stuff you control) acting on susceptible genetic profiles (i.e. stuff you don’t...)

This being said according to literature some people have a propensity to store more fat around the thighs, hips and bottom and you can do more specific stuff to improve it...

According to research, one of the key reasons for storing fat around your thighs, hips and bottom is due to an estrogen imbalance.

To bring you up to speed...

• Estrogens are a group of steroid hormones commonly referred to as the female sex hormones. This is because they occur in much larger quantities in females than males. 
• They are primarily produced in the ovaries, but are also produced in much smaller quantities by the adrenals, liver and breasts.

Key functions include...

• The promotion and maturation of female sex characteristics
• Stimulation of the deposition of fat in subcutaneous tissues particularly breasts, buttocks and thighs.

This basically means estrogenic hormones make girls (and a guys) girly and encourages your body to store fat.

Other interesting points are elevated estrogen levels are associated with irritability, nervousness and insomnia (insert female joke here...).

Like I said, in females an informal assessment with some skinfold calipers might highlight excessive fat storage around the hips and thighs. However, guys are not beyond suffering with this imbalance too. This can most commonly be see with the condition gynecomastra or to call it it’s real name ‘man boobs’.

The reason a person might suffer from this can be varied and plentiful. These include low intake of lignans (flax seeds, broccoli, cabbage, apricots, strawberries), low intake of flavanoids (citrus fruits, berries, onions, green tea, red wine, dark chocolate) , low intake of EPA (fish oils), low intake of cruciferous vegetables, too higher alcohol intake, obesity, hypersulinaemia (poor control of blood sugar levels), hypothyroidism, overloaded detoxification pathways (pesticides and other xenoestrogens) and dysbiosis (imbalance of gut).

....just a normal life then?!?!?!?!

So what can you do?

Reduce Your Toxic Load

Improving you detoxification pathways is your first step. Start by eating a diet rich in whole unprocessed foods and drinking lots of water. To further this eat organically (less pesticides), avoiding putting too many chemicals on your skin (yes - the pretty perfume might make you fat?!) and be more aware of environmental toxicity.

Improve Your Digestion

Be aware of food allergies. Symptoms can include difficulty concentrating, depression, gas, bloating, constipation or diarrhea. Regenerate you digestive system and you will start to see huge improvements in health and wellness.

Decrease the Volume Of Prolonged Aerobic Exercise

Running isn’t bad, but there are better ways to get fit. Strength training is less stressful on the body. If your plan is set up properly you will be able to target and tone specific areas of your body and increase fat loss too. To target this area working at a higher intensity is the aim.

Consider Cooking Methods

To maintain nutrient density in food beware of overcooking food. Instead of using the microwave or boiling why not try steaming, grilling or baking food.

Switch to Green Tea

Instead of coffee or normal tea try drinking green tea. This will help with detoxification in the liver.

On top of this you could consider supplementing with zinc, HCL, fish oils, a good quality multi-vitamin, and probiotics.

Again, I stress improving your diet, lifestyle (sleep & stress management) and exercise (the right sort of exercise) plan is the most important aspect. Once dialed in consider supplementing. 

The Nuts Challenge

After the incredible success of my Knaphill Boot Camp, The Fit Green, at The Nuts Challenge this weekend I felt needed to get something in writing. 

The conditions of the day were colder than the balmy snowy ones we’ve been used to of late, but undeterred (or just slightly deterred) the team got amongst it and were nothing short of BRILLIANT.

Turning up to the venue and making our way to the start line there was an air of nervous energy about the squad. With new t-shirts in hand and an air of optimism we made it to the registration tent where we met Katie and Sarah who arrive everywhere at least 30 minutes before everyone else. 

www.TheFitGreen.com

After the debate of what to wear and what not to wear, the girls ignored everything I said and did what they wanted as per normal. We had a couple of team snaps (for the search and rescue team just in case we lost someone en route) and then we went to the start line.

On the start line Tina made a nuisance of herself by covering people in mud and generally being annoying and then without further ado away we went....

After a couple of hurdles we reached the first bit of water. Of course I was nothing but polite and offered Jan a piggy back over (she is small) and I was a gentleman and didn’t drop her and nor did I splash Mel unnecessarily. That would be stuuuuupid. 

It was just water under the bridge...

After managing to catch up with our resident Frenchy, Marie, and Ben, who let’s be honest looks a little French, I had to let them go as they were too quick and I felt I was needed further back to support and splash the rest of the team. 

After spending time with Karen and Tina, and then Jed, Claire and Mel, it was clear my services were required further back still (and they were clearly getting fed up with my humour/ energy).

After letting Fiona (special agent) and Neil (her unwilling husband) go past, I started to keep Tricey, Lou and Trina company. Wading through streams, crawling through tunnels and hoping over fences was cold, but fun, but mostly cold, but having been on the go for 20mins or so and it only being a 7k race I felt we’d be near the finish and we’d soon have a cup of tea in hand to warm us up. 

Special Agent Sheridan

Having seen Phil, Becky and Becky go past I was rallied to fall back further and see who was left. 

Making great progress Debbie and Rob were a scene of marital bliss. Encouraging each other and working together on obstacles they were an example to us all. I know if I’d of dragged EJ out on a day like that she would of given me the look, shook her head and walked off.

Making speedy progress at the back were Becky (another one - that’s 3 in total!), Lois (pronounced low ass) and Carol. Taking each obstacle as it came we soon caught up with the others (not before Carol fell into the cold water and ended up totally submerged). 

Claire. The man.

With time we got colder and colder and colder, and in truth I was a little concerned. I take great pride in talking others into doing stupid (read: challenging) things, but I felt with the extreme coldness and inaccurate mile markers I was in genuine danger of losing one or two of them to hyperthermia.

With the out and back course we managed to see our teammates making progress and this spurred us on/ gave us false hope - we were near the end. Or not.

Cold. But fun. But mostly cold.

But nevertheless we persevered. After clambering over cargo nets, and sliding through a tunnel which involved being completely submerged (even I was concerned about that one!) we made it to the last two obstacles. Hoping across unstable platforms across a lake (very challenging) and then wading shoulder height back through it (everyones worst nightmare at that stage). 

The fact of the matter is everyone got round it and the sense of achievement (after they’d warmed up) was immense.Not only that but bearing in mind we are not a running club we actually had 7 women in the top 11 for there age category. Amazing, right? And it would of been even more if Stidders hadn’t registered herself as a man!

Carol being dirty...

Even better still Fiona (special agent) was the first woman over the line and Ben (who does look slightly french) placed highly too. 

I’m so proud of the guys. For many it was the first event they’ve ever done and I think the guys will say out of all the crazy races we’ve done this was the hardest. If you can do that you can do anything!

If you fancy coming to join us follow us on Facebook here or get your first week free HERE.

How To Burn Belly Fat

Fat loss - the topic has more books, magazines and internet articles written about it, and has sparked more client questions than any other.

With so many independent and interrelated factors impacting you at a biochemical, structural and physiological level it’s easy to get lost and confused in the fog.

However, given my success at getting people in shape quickly and then watching them sustain it I guess I’ve done more than enough to voice an opinion.

In recent weeks after the success of my online clean eating and exercise plans I’ve been asked again and again about targeted fat loss - the ability to spot reduce - or lose fat from a specific area of your body. 

Given my clientele this is often from the stomach, back of the arms or thighs and bottom.

Like many things in fitness this is area an area of contention. And whilst I’m not completely sussed myself I feel it’ll be worth shedding a little light and allowing you to make your own mind up...

You’re probably aware there are many factors which contribute to a person getting fat and I’ve made it no secret that the key to fat loss is in controlling key hormones. 

Hormones are incredibly powerful and play a role in maintaining homeostasis (balance) in the body and delivering messages about changes in metabolism. 

Communicating via specific receptors on target cells, hormones by their patterns of secretion and concentrations can in theory effect how you store fat. Therefore, hormone imbalances can cause sensitive systems of the body to become dysfunctional and allow for disease and conditions to occur.

There are many physical, emotional and psychological signs and symptoms that can be indicative of endocrine (hormone) imbalances and functional medicine practitioners will use blood, saliva and urine assessments to identify dysfunctional systems. 

But, does body fat distribution hold the key to identifying endocrine dysfunction and the elusive flat (not fat) stomach? Canadian strength coach, Charles Poliquin thinks so and much of his work is validated by scientific journals.

Genetics Loads The Gun, Environment Pulls The Trigger

According to Bjorntorp (1997), hormones exert an incredible influence on body fat in humans, so before you dismiss body fat sites as inert triglyceride stores of energy, consider this might be your body signaling a homeostatic imbalance. A homeostatic imbalance which should be controlled by the endocrine system. 

Unfortunately for the lazy this doesn’t mean you have an excuse. Many of these hormone imbalances are due to prolonged environmental insults (think poor diet, poor sleep, excessive stress, inadequate water, not enough/ too much exercise, etc) acting on susceptible genetic profiles (this isn’t your fault...)

Cut To The Chase...

I have found getting your body fat tested to be invasive and for most people a cursory look can be more the adequate. I don’t believe this is academic ignorance on my part - whilst I could measure your body fat from twelve different sites and cross reference it against your triceps skinfold and give you a report on where, how and why you store fat and what to do about it, this is expensive and most people know where they store fat and/ or lack the power and motivation to do something about it. And invariably the protocols are the same - stop eating shit, buy these supplements, get to bed on time, manage your stress and do the appropriate intensity exercise...

But alas let’s cut to the chase...

A completely unnecessary picture of a hot girl. You're welcome.

Stripping Belly Fat...

Of most importance when stripping fat getting control of insulin is key. Produced in the pancreas, insulin is one of the hormones involved in carbohydrate metabolism. 

Indicated by an accumulation of body fat skinfold measurements around the back of the shoulder blades (subscapula) on the side of the abdomen just above the hip bone (suprailiac) in simple terms this is one of the reasons you might have a fat belly.

A few reasons why people might store fat excessively around the middle is due to gut dysbiosis (poor digestion), low dietary protein (not enough meat, fish or poultry), low essential fatty acids (fish oils) or most commonly excessive carbohydrate consumption.

Also connected with stress, the effects of the stress hormone cortisol go hand-in-hand with insulin insensitivity. 

To combat belly fat you will firstly need to identify the causes of stress impacting cortisol levels. The causes of stress can be plentiful and varied. Most commonly identified stress include mental/ emotional (your husband/ wife is a wanker), food stress (sensitivities or intolerances to something you are eating or drinking) and electro magnetic (too much time sat in front of a computer, t.v., on the phone, etc).

Other key points include to eat regularly to avoid peaks and troughs in blood sugar, decrease carbohydrates (stick to the fibrous low starch vegetables), increase protein and essential fatty acids.

To supplement (and I feel this gets a bit repetitive...) use fish oils. These are supplement I feel everyone should take. These improve insulin sensitivity, switch on the lipolytic genes, lipogenic genes and boost serotonin. HCL - to improve digestion. Zinc - zinc deficiency can lead to insulin resistance. Magnesium - increase the number and sensitivity of insulin receptors.

Note: Don’t supplement if you don’t adhere to a clean diet. These are supplements and are supplementary to a healthy diet and needless to say are pointless if you fill you mouth with crap.

The Cortisol Connection...

Having touched on it already I feel it’ll be worth an extra shout. The stress hormone, cortisol is produced in the adrenal glands. Different from adrenaline which is the bodies immediate response to stress, cortisol is released as a response to long term stress. 

Whilst stress is beneficial prolonged elevated cortisol levels may cause weakening of the immune system, damage to the hippocampus (resulting in impaired learning) and increased blood pressure. Furthermore, because one of the primary functions of cortisol is to trigger a glucocorticoid effect which elevates blood sugar any excess blood sugar may be used for lipogenesis (fat production). Therefore cortisol is a key player in fat storage.

The effects are higher levels of cortisol include a tendency to snack on sugary foods, insomnia and fat storage around the middle.

To combat stress as we eluded to earlier you must identify key stressors and reduce. However, nutritional protocols should include increasing antioxidants to combat oxidative stress, increased consumption of green vegetables and dark fruits because the green pigment chlorophyll has purifying properties. Decrease trans fat (from processed foods) to reduce stress on the liver. Increase hydration - especially in the first half of the day and avoid coffee because your overworked adrenals need a break.

To supplement you could consider rhodiola rosea, holy basil or ashwagandha.

How Far Do I Take It???

If you’ve got this far - CONGRATULATIONS - you must really want a flat stomach!! 

I could continue with protocols for growth hormones (important for the growth, repair and regeneration), estrogens (implicated in fat storage around the thighs and bottom) and testosterone (a precursor to key sex hormones androgens and estrogens). But without fear of undermining myself or my super-intelligent peers this all becomes rather intense and irrelevant. 

BUT, the key points come down to the same thing again, and again, and again. 

Step One: Detoxify Your Liver. Do this by eating good quality fresh whole unprocessed food and drinking adequate amounts of water. (I won’t mention environmental toxins...)

Step Two: Reduce Carbohydrates, Increase Proteins and Essential Fatty Acids. Your body only works one way.

Step Three: Improve your physiology. Get To Bed on Time, Manage Mindset & Stress and Improve Your Digestion.

Step Four: Lift Heavy Weights and Use High Intensity Cardio Appropriately.

Step Five: Supplement (if you’ve done the above). 

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