Intermittent fasting -- here's a thorough guide to intermittent fasting -- is not a diet, although you can follow an intermittent fasting schedule in conjunction with a calorie reduction plan. It's just a different way of eating -- and a great way to burn more fat and change your body composition and shift your muscle to fat ratio toward a greater percentage of muscle.
Are you finding it difficult to fit into your little black number? Is belly fat giving you sleepless nights? If your answer is yes, you need to make some lifestyle changes to get the figure of your dreams. No doubt, belly fat looks aesthetically displeasing. It can assume serious proportions and affect long term health, if not curbed at the right time.
"Crash diets (dramatically cutting down how much you eat) might help you to lose a few pounds at first, but they’re hard to sustain and won’t help you keep the weight off. It might seem like a quick and easy option, but eating too few calories can actually do more harm than good. If your calorie intake dips too low, your body could go into starvation mode. This will slow down your metabolism, making it harder for your body to lose weight. Make sensible, healthy changes to your lifestyle that you can stick to and avoid the fad diets."
You're probably familiar with high-intensity interval training (HIIT). When it comes to cardio, HIIT is definitely the best way to strip off body fat, to the extent that there's literally no reason to hop on a treadmill and run at a steady pace for 30 or more minutes unless you're an endurance athlete. And if you're reading this magazine, chances are you don't desire the physique of a marathoner.
You’ll start each cardio day with Tabata-timed cardio. The HIIT protocol that follows calls for sprinting “on the minute,” meaning that your sprints and active rest will always add up to a minute. You’re free to choose your method of cardio, but treadmill running has been shown to burn more calories than cycling. In the first workout, perform 10 all-out 12-second sprints, with 48 seconds of active rest. This will amount to 120 seconds of total sprinting. The next time out, do more: 11 sprints at 13 seconds each, with active rest diminishing by a second. You can expect a similar uptick in volume each cardio session.
Dieting and exercise go hand in hand. If you thought that only dieting will burn your belly fat, you are wrong. If you really want to lose weight, you need to include an hour of exercise in your daily routine for targeting and reducing belly fat. Here, we have compiled a list of 16 exercises that can help you reduce belly fat faster than you thought it would take:
When you understand how lack of sleep contributes to obesity, you’ll realize how important it is to get good sleep every night. Sleep regulates endocrine function, maintaining the right balance between the hunger hormone ghrelin and the satiety hormone leptin. Sleep deprivation increases appetite, insulin resistance, and the stress hormone cortisol, all of which contribute to fat accumulation in the body. Make sure that you get at least seven to eight hours of sleep every night. Don’t miss these other 42 fast and easy ways to lose weight.
One, it's impossible to "spot reduce." While you can target certain areas of your body in terms of building up the muscles in that area, you can't decide to just lose weight in your stomach, or your thighs, or your rear. It doesn't work that way. You can't remove subcutaneous body fat from specific areas of the body by doing exercises that target those areas. Doing hundreds of crunches will certainly strengthen your abs, but that won't reduce the amount of fat stored in your torso.
That means taking in fewer calories than you burn. That means making healthier choices. That means ... well, you know what that means. You know what you should eat. We all do. White flours and white sugars are the enemy. Foods like white breads, cookies, white pasta, white rice, and white potatoes are out. (The same is true for "white fats" like butter and full-fat cheese.)
Getting more fiber into your diet, especially soluble fiber found in oats, chia seeds, legumes, vegetables, and fruits, can help reduce fat accumulation in the abdominal area. Psyllium husk is another great source of fiber—and has zero calories. Fiber swells up with water, increasing the bulk of your stomach contents and giving you a feeling of fullness. It also reduces fat absorption from food by binding with bile acids required for the digestion of dietary fats. Fiber can also bind with sugars and other carbohydrates, delaying or reducing their absorption into the bloodstream.
On HIIT 100s sets during Weeks 1-3, when rest periods are 30 seconds or more, perform the first three sets of 10 as fast and explosively as possible. This will help build more muscle power and strength, despite using such light weight. On Sets 4-6, keep the movement slow and controlled, focusing on the contraction and squeezing each rep at the top for one to two seconds. This helps establish a strong mind-muscle connection, which is critical for muscle size, shape, and separation.
If you’re trying to shed pounds, regular exercise is key. A shredding workout repeated throughout the week will help you burn serious fat, so that you can show off toned and lean muscles. We especially love this 4-minute workout, since it’s simple, yet effective. You only need to know four moves, all of which will challenge your body and raise your heart rate. Additionally, the workout incorporates highly effective high-intensity intervals, so it’s super quick. Interval training has been found to help boost your metabolism so that you continue to burn calories even after you leave the gym.
Want to blow away your belly without logging months of mind-numbing hours on the treadmill? High Intensity Interval Training (HIIT) will kickstart your metabolism like no other workout, burning more than twice the calories as a lighter and longer session, according to a study from Southern Illinois University. And the total amount of time you need to dedicate to HIIT: 20 minutes. It really is the least time exercising for the biggest results.
“Exercise should not be used to purge calories,” Albers says. “Instead, to boost your mood to keep you motivated.” The thing is, exercise is great for you and can make you feel awesome. And feeling good about yourself seems to be actually useful in weight-loss efforts. Plus, some research has shown that changes in exercise behavior can lead to changes in eating behavior. “In part, it is neurochemical. Movement and exercise you enjoy boosts your serotonin and dopamine levels, which makes you feel good all the way around,” Albers says.
It can actually help you cut back on calories. That's because capsaicin, a compound found in jalapeño and cayenne peppers, may (slightly) increase your body's release of stress hormones such as adrenaline, which can speed up your ability to burn calories. What's more, eating hot peppers may help slow you down. You're less likely to wolfed down that plate of spicy spaghetti — and therefore stay more mindful of when you're full. Some great adds besides hot peppers: ginger and turmeric.
Dr. Smith applies this same idea to diet. He maintains that if you eat the same foods all the time, your body adjusts to that specific diet. Your metabolism stabilizes and fat accumulates as a result. By varying the types and quantities of food you eat, you’ll prevent your metabolism from slowing down and trick your body into burning more calories. In this way, diet confusion keeps your metabolism off-kilter and fuels your fat-burning engines.
Don't banish certain foods. Don't tell yourself you'll never again eat your absolutely favorite peanut butter chocolate ice cream. Making all treats forbidden is sure to make you want them even more. The key to long-term success is making healthy choices most of the time. If you want a piece of cake at a party, go for it! But munch on the carrots rather than the chips to balance it out.
Dr. Smith says the regimented plan involves scheduling meals, mainly of plant-based foods in controlled portions, to create a negative energy balance... where your body extracts energy from stored fat, thereby boosting calorie burn and reducing fat. Most dieters don't realize that simply by cutting back as little as 20 percent at each meal, they can lose a significant amount of weight.
Eat Breakfast Every Day. One habit that's common to many people who have lost weight and kept it off is eating breakfast every day. "Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day, says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids. "Studies show people who eat breakfast have lower BMIs than breakfast-skippers and perform better, whether at school or in the boardroom." Try a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.
After reading the book my only comment is Dr Ian Smith Super Shred is tough! I am using it as a great jump start program. Time will tell if it is effective. I have several issues with the program. The wake time coupled with the eating times are not easily followed if you work and have a family. I would ask that the time tables are adjusted for those who work to ensure success. Thank you.
The researchers hypothesize that participants who abstained from animal products dropped significantly more pounds since plant-based foods include loads of filling fiber and slow-to-digest complex carbs. Though more research is needed to confirm these results, the study authors write, "Vegetarian diets appeared to have significant benefits on weight reduction compared to non-vegetarian diets."
You may have an apple-shaped or a pear-shaped body structure. Accumulation of fat occurs differently for different people, it actually depends on the body structure. For those whose bodies are pear-shaped, the fat tends to accumulate in the lower part of the body, like the buttocks. But for those whose bodies are apple-shaped, your body tends to store fat around the middle section, thus resulting in fat accumulation around the belly. You must know that there are two types of belly fat – visceral, which accumulates around the abdominal organs, and subcutaneous, which occurs between the skin and abdominal wall.
If you want to lose weight you should start by avoiding sugar and starch (like bread, pasta and potatoes). This is an old idea: For 150 years or more there have been a huge number of weight-loss diets based on eating fewer carbs. What’s new is that dozens of modern scientific studies have proven that, yes, low carb is the most effective way to lose weight.
And that raises the most important point: Thinking about exercise as a way to work off food or simply allow you to eat sets up a host of unhealthy and unhelpful thought patterns and habits around food and exercise. For instance, one 2013 research review found that, not only did people generally overestimate how many calories exercise burned—when they did work out, they ramped up their food intake. And if you overeat following exercise, any caloric deficit created during your workout can become a wash. And related: thinking of food as a reward and exercise as a punishment is likely to sabotage your weight loss efforts anyway.
In a way, moderate-intensity physical activity is that "magic pill" a lot of people are looking for, because the health benefits go beyond keeping your waistline trim: Not only can it reduce your risk of cancer, stroke, diabetes and heart attacks, but studies have shown that physical activity can significantly improve the moods of patients with major depressive disorders.