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Exercises To Reduce Belly Fat

September 2, 2020realadmin_adminEducation

Did that grab your attention? Good! The truth is… NO exercises reduce belly fat as such. No matter how many crunches or sit ups you perform, all you’re doing is building and strengthening your abdominal wall. 

So what do we do? Well, there’s an old saying… “Abs are made in the kitchen.” I like to put a little twist on that and say “Abs APPEAR in the kitchen.” Thats right! You want abs? Get smart with your nutrition. At the end of the day, everyone has abs. So when  people say “I want abs,” my reply is typically, “You’ve got em, we just need to bring them out.” 

Thats where nutrition comes in. Eating as clean and fresh as possible for at least 90-95% of your weekly food consumed, will go a long way to revealing those washboard abs. That means choosing foods that are from the earth (think fruit, veg, lean meats etc) majority of the time, while limiting or eliminating packaged foods as much as possible. You’ll also need to ensure you’re in a calorie deficit. We can’t lose fat if we’re eating more calories than we are burning. So fill up on the veggies and lean meats while reducing your carbs slightly. And keep your good fats to a moderate level. Once you’ve got your choices organised, it’s time to pay attention to portion sizes. We can still gain fat by overeating the good stuff too. Thats where the previously mentioned calorie deficit comes in. Keep your portions to a suitable size. 

Now, nutrition isn’t the only thing we need to focus on to get those sexy abs showing. Along with that, we need EXERCISE! Yes indeed! But what type? Well, a little of everything, however a strong emphasis should be placed on strength training. With gaining or building muscle, we technically become leaner, (provided body fat hasn’t gone up). Now the leaner we are, the more energy we will burn at rest, doing absolutely nothing. How good is that?! And when it comes to strength training, we need to focus on lifts that are demanding on the body. Example, the squat. Squatting burns more calories per rep than almost any other move. That, along with  exercises like deadlifts, bench press , overhead presses and rows, should make up the core of your program. 

Then there’s the incidental stuff or N.E.A.T (Non Exercise Activity Thermogenesis). What does that mean? It’s the energy expended for everything we do that is not sleeping, eating or sports-like exercise. It ranges from the energy expended walking to work, typing, performing yard work, undertaking agricultural tasks and fidgeting. Now Im not suggesting you sit there and twiddle your thumbs for hours to tick off fidgeting, but I am suggesting we need more incidental exercise. For example, park in the far corner of the shopping centre car park and walk to the entrance, then use the stairs instead of the escalator. Or if you have a two storey house, use the bathroom upstairs every time. Or if you’re taking a phone call, if possible, get up and walk around. I guarantee most people will be able to increase their NEAT if they really focus on it and become more aware of what they can change to make it happen. 

The last part relating to exercise is cardio. Now, when I first got involved in the fitness industry in 2003, I have seen a huge shift from focusing on cardio to lose fat, to focusing on weight training. It used to be, you wanna lose weight, go jogging. Or hit the stationary bike or cross trainer for 30 mins. And people did, religiously! And while those exercises will assist to burn calories, it is, in my opinion, very outdated. Having said that, I don’t suggest ditching them altogether. Keep cardio sessions to 1-2 per week, 3 at the absolute max depending on body type and goal, but ensure you are utilising High Intensity Interval Training (H.I.I.T) This has been proven to burn more calories in a shorter amount of time than long cardio sessions, when done correctly. Short, all out bursts with short to moderate recovery. Use wisely though. Too much can be quite taxing on the central nervous system and may affect recovery. 

Lastly, all of the above is essentially useless without consistency. Yep, that means week in and week out you are completing what you need to complete to achieve your goal, in this case, washboard abs. It is not just a Spring/Summer thing. its a year round thing. Another fave saying of mine is “Summer bodies are made in Winter.” This is absolutely true! Think about Winter for a sec. Colder months may mean heavier than usual meals, (focus on nutrition). It may mean colder days/nights therefore less outdoor NEAT, (focus on your exercise). And colder times may increase the chance of missing sessions, (focus on your consistency). See the relationship? Another saying (yes I love em), “A poor program done consistently will always outdo an exceptional program done sparingly.” What a cracker! A truer word has never been said! 

There it is folks! If your goal is to bring your abs out, get yourself dialled in on the points above and make it happen! As I mentioned earlier, we all have abs, it just requires some focus on key areas to let them shine through!

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As you can tell the baby boss is pretty excited ab As you can tell the baby boss is pretty excited about the upcoming week at @realfitnesspt  after a lot of planning over the weekend to make sure it’s full of great training, a great experience and full of WOW moments 💪🏽 Get ready RFT community for another epic week ahead!😍
Tips and tricks for better sleep 😴 Getting a g Tips and tricks for better sleep 😴

Getting a good nights sleep is super important for a number of reasons such as; 

1. increased muscle recovery 💪🏽
3. increased energy 🏋️
5. reduced hunger 🍏
7. improved cognitive function 🧠
9. increase mood 😃
10. Decrease in inflammation 🙅‍♂️
11. Decrease in stress levels 😊

Now that we know why sleep is important what are some tips and tricks to better sleep? 

1. Reduction of screen time at least 30-60 minutes before going to bed. 👀
2. Avoiding caffeine late in the day. ☕️
3. Getting to bed and waking up at the same time each day. ⏰
4. Having your bedroom temperature nice and cool. 
5. Exercise regularly each day. 🏃
6. Avoid alcohol before bed. 🍷
7. Having a dark room with no external unnatural light entering. 🌚
8. Reducing the frequency and lengths of daytime naps. 😴

They are some quick and easy tips anyone can use to get a better nights sleep. 

Coach Kyle. 😁
These incredible humans in our 5:15pm Thursday SPT These incredible humans in our 5:15pm Thursday SPT getting stuck into their new training block! Working on getting nice depth in their squat whilst under load !
HOW TO EAT WITH AWARENESS 🤔 Being aware and mo HOW TO EAT WITH AWARENESS 🤔

Being aware and more present with our daily nutrition seems to be less and less common. What are some ways we can become more aware of what we eat?

1. Set an intention. How do you want to feel at the end of the day? Tired and lethargic? Or strong & healthy? If the answer is strong & healthy than packaged foods and sugar aren’t going to get you there.

2. Track your food. In order to become more aware we need to understand the calories that are coming in. By tracking your food you can understand what your food is made up of in terms of nutrient value.

3. Where your focus goes your energy will flow. Focus on consuming less processed more whole foods. Less alcohol more water. Increase your protein intake and your sugar consumption will naturally drop off. 

Combining these three things when deciding on meals for the day or week, writing a shopping list or when you are eating out with friends. These simple and very achievable guidelines will help you become more mindful and back on track after the festive season. 

Coach B x
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With the weight loss industry promoting new diets almost weekly that will shed fat, increase muscle mass, put you into ketosis, detox your organs, improve your physical performance and leave you feeling energised... But only if you exclude certain macronutrients, food groups or just eat meat and animal products only...?
It can be easy to see why people feel confused and lost when it comes to figuring out what they should eat. Today I am going to break it down into the 3 most important takeaways that will get you started on a healthy, balanced path:

1. Calories in VS calories out will always be top priority 🍉: if you eat more calories than you burn, your weight will increase and the inverse is true. Your goals will discern how much or how little you should be eating but by complying with your calorie limit, you will achieve the result you are after
2. Protein Protein Protein 🥩: we talk about it all the time but it is seriously one of the most neglected macronutrients even though it provides the most benefit by far. Protein not only resynthesises muscle which promotes growth (therefore increasing our caloric demand meaning we can eat more) but it also increases satiety, meaning when you consume enough protein, you don’t feel as hungry for the snacks or sweets that will derail you long term 
3. 80:20 Rule🍔: this one is my personal favourite and where most people get stuck. If eating 1 burger on a Saturday night with some friends is what helps you stick to your nutrition plan for the rest of the week, eat the burger. When we don’t allow ourselves to indulge in the things we love every now and then, we inevitably experience burnout and give up entirely. Just remember 80% whole food: 20% soul food. 

Coach P
This morning was a tough AMRAP session but these l This morning was a tough AMRAP session but these legends smashed it! 👊🏼

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