Weight Loss

Getting a Firm Belly

A lot of importance is placed upon tight flat stomachs. Marketing campaigns are always promoting items that will accomplish this. Although many individuals want to lose their belly fat, due to appear, one main reason to reduce this fat is your health! However, experts are now saying that it is okay to have a little fat, as long as you are not overweight.

Belly flab and high blood pressure, as well as high cholesterol, heart disease, and type 2 diabetes have been linked to belly fat. In order to be at no health risk, men should not have a waist measuring more than 40 inches, and women must have a 35 inch waist or less.

Below are some good techniques to help you reduce dangerous abdominal fat and get a firm belly:

· Exercise More, Eat Better

Calories do not have to be burnt at a gym or workout class; this can be done when you participate in everyday activities. For example, yard work burns several hundred calories per hour. Whereas organized sports, like football, burn even more. Another great activity to burn calories is swimming. Still another way to burn calories is to engage in walking.

Your fat-burning metabolism will kick into overdrive with Cardio exercise. All you need is persistence and perseverance; the trick is to find an activity you like. If you stick to it, the pounds will melt away. It's also effective to alter your routine to ward off boredom, as well as to get maximum calorie burning results.

In order to get a firm belly, there are different exercises that you can implement into your schedule. The American Council on Exercise did a study to find out the best types of exercise to incorporate into any weight loss program. Their findings included supine bicycle, captain's chair leg lifts, and vertical leg crunches. These exercises are thought to work the abs more than any other exercises. Other good exercises include twist crunches and exercise ball crunches. These activities should be done several times a week in order to obtain a slimmer waistline. Detailed step-by-step tutorials for each exercise can be found on the internet. However, if you are an outside person and your yard needs mowed, this activity will move all those muscles in the right way. However you must engage in this activity at least 20 minutes, non- stop.

Different foods can help you get a firm belly. Foods high in protein and fiber are slenderizing, however, sugary carbs increase belly fat rather quickly. You should look for a diet consisting of complex carbs, unsaturated fats, and lean protein sources; a classic example is the South Beach diet. The diet solution has a high success rate and is a natural way of losing weight.

· Reduce Stress

The reduction of stress can be accomplished at the same time that you are losing belly fat. This can be done through the implementation of yoga. Yoga has a two-fold effect on our bellies, … Read More

There are several ways to get your personal trainer certification. You could do a Bachelor's degree in Exercise Science, Exercise Physiology, or something alike.

But you do not really need it, if you want to be a personal trainer (Bachelor's degree is really an overkill for that goal).

You could get a certification from any organization, accredited by NCCA (National Commission for Certifying Agencies).

One important thing to remember, is that you do not need to be a bodybuilder / power-lifter yourself. Of course, you still are a role model for your clients, so be healthy, and eat healthy – but there is no need for huge biceps and triceps.

After you choose your certification, and finished with the education, you can move on to the next stages.

A good personal trainer will also extend his knowledge to some niche. For example, you could specialize in bodybuilding / power-lifting / fitness / health. If you have more advanced knowledge in, say, bodybuilding niche (which does have own own secrets) – of course, your value, as a personal trainer, will be much higher.

Next stage is considering to take first-aid (or a CPR) course. You might not need it, but a client will prefer a trainer with some medical background, that could be used in case of emergency.

Decide what you want to do.

You should weigh your pros and cons, and see whether you want to be a trainer in the gym or start your own private trainer business (In this case, you will need some business advice, like what forms to fill, and so on). Decide, whether you want to start in a small gym or a large one.

A personal liability insurance.

You should definitely research more about it, and get one yourself.Find more information / e-books, explaining about this matter, which can become very serious.

Decide how much you will charge.

This might sound a little strange, but if you think about it for a moment – setting your price tag is not a trivial thing at all. Should you charge $ 15 or $ 50? Should you charge more than other trainers, less, or the same? Usually, personal trainers charge between $ 15 to $ 70 in gyms, and between $ 25 to $ 200 (per hour), while being independent.

Market yourself!

Now, that you're your own boss, you have to find a job for yourself.

One possibility is to ask friends and relatives, whether they need your services, and another good option is to find local gyms. It is always a good idea for a beginner, to work in a gym, for an experience. Every job has its own nuances, and you want to know most of them, before going out there alone.

Constantly keep improving yourself.

There is always something new to learn. While the experience, that you'll be getting will play an important role in your education, you have always to find new information, shared experience, new theories and so on. Internet is … Read More

You may not be a person that goes out and indulges in a big chocolaty brownie, because you know that you will want to eat the entire batch. In fact, you may be the healthiest, most disciplined person you know when it comes to nutrition.

You may think that the sole reason you have not been able to drop those pounds is due to overindulging and not pushing hard enough in the gym. Well, this is really true, but there is a whole other element that you may be missing.

The root of the problem stems from your body not producing enough grhelin, the chemical hormone in the brain that signals hunger, and a lack of leptin, the hormone that tells us we are full.

Think of your body as a chemistry lab. If you're T4, one of the three thyroid hormones, is too low, it is as a chain reaction for all other chemical hormones. Simply put, when one hormone is off, the entire endocrine system is off.

So what do you do about it?

Solutions:

• Keep a daily journal or recorded diary to become consciously aware of your thoughts and emotions, and what drives them. Evaluate if you are simply trying to solve the current circumstance or if you are being triggered, by a past event, to react accordingly.
• Understand the power of "The mind-body connection." This task is so powerful that we literally can not function properly without each being in harmony. There is direct cause and effect signal between the hormones and the body that directly correlates with our thoughts, emotions, energy-levels, fat storage and stress levels.
• Speaking of stress, the way in which we physically handle stress is a huge factor to why you may be carrying extra belly fat. When we become stressed the brain signals the chemical hormone, cortisol to the abdomen in order to protect itself from famine. The more stressed we feel the more cortisol is sent. This ongoing behavior also known as the, fight-or-flight mode, can ever burn out your adrenal glands which can cause extreme fatigue, hormonal imbalances and in turn weight gain.
• It is vital that you go get a full hormonal blood panel from your current physician or an endocrinologist. How do you know what to fix if you do not know what's off? The doctor may suggest a hormone replacement like, Synthroid, Armor thyroid, a bio-identical hormone, (still an ingoing research), for women in pre-menopause, or even a natural supplement to help support the brain signals.

Whatever the case, this is no overnight process so remain persistent and diligent in your doctor's prescription and know that this is key to feeling internally energized, motivated and satisfied with your weight. … Read More