Beast Athletics Weight Loss Blog

Losing weight and burning fat DOES NOT have to be a losing battle!  You have more control over it than you think. Small tweaks can make a BIG difference. Here are a few reasons why you’re not seeing the results you’d like:

You’re not strength training.

Often, people who are not losing weight don’t do strength training. The more lean, sleek muscle you have, the faster your resting metabolism is because muscle is the body’s most metabolically active tissue.

You’re not exercising in a way that forces your body to adapt.

The adaptive response requires energy; it raises your body’s energy needs. The body will then dig into stored fat for this energy.  If you’ve been strength training and the weight hasn’t been coming off, it may be because you’re not doing much more than merely going through the motions.

You drink diet sodas.

Artificial sweeteners often trigger hunger.

Too many processed foods.

These trigger hunger, and too much white sugar and high fructose corn syrup will get stored as fat.

You skip breakfast.

Breakfast, even if it’s only a cup of yogurt, tends to tame later-day appetite. Skipping it can make you feel entitled to overeat later on.

You don’t do HIIT: high intensity interval training.

This form of cardio blasts fat.

Inconsistent exercise habits.

Regular exercise means the difference between success and failure.  Even if you’re doing everything right in the gym, consistency is the MOST important thing.

Poor sleeping habits.

Research shows that under six hours of sleep and over nine are strongly linked to excess body fat.

Too much daytime napping.

Excessive inertia means a slowed metabolism to accommodate it.

Before you blame your parents and grandparents for having “the wrong genes,” review your lifestyle habits to find out what can be modified to promote fat loss.

 

For more details on changes you can make to boost weight loss, email us at info@beastathletics.com

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The after burn effect is known in scientific circles as excess post-exercise oxygen consumption (EPOC). Briefly, it is an increase in oxygen uptake by the body following strenuous exercise. One of the major effects is an increased metabolism, leading to accelerated weight loss.

truth-about-six-pack-abs.jpgThe level of EPOC is relative to the amount of oxygen used during exercise. Therefore, more aerobic (oxygen-using) activities are more effective in generating a high EPOC. Cardiovascular exercise, especially at high intensity, is one type of such activity. Weight lifting can be aerobic, too, when heavy weights are used, with a low number of repetitions and little rest between sets.

Circuit training and interval training, in which activities and intensity are varied in a specified sequence, are often used to generate a high EPOC for the after burn effect. In circuit training, you move from one exercise to the next, with minimal rest between. In interval training, the same activity is broken up with alternating phases of intense and moderate work. For example, on the treadmill, you’ll run at top speed for 60 seconds, then walk for 120 seconds, then sprint again for 60, repeating the sequence for a total of 6 to 8 times.

For accelerated weight loss, a high intensity routine has been shown to be the best approach. While moderate, sustained activity does boost EPOC, the after burn effect from high intensity exercise is more than twice as high. This is true of any high intensity activity, whether cardio, weights, or both. Training sessions are short, running from 15 to 20 minutes each.

High intensity training can be challenging. You’ll be working consistently within 80 percent of your maximum heart rate, and 70 percent of your maximum capacity for oxygen consumption. Your dedications will pay off: there’s no better way to achieve truly fast and effective body transformations.

A healthy diet and adequate rest are still important as elements of a well-rounded weight loss program. Cells need more than oxygen to recover and grow, so you’ve got to ensure that you are providing adequate nutrients. Most cellular repair takes place during sleep, and if you aren’t well rested, you won’t have the energy and focus you need to keep up with your workouts.

With the after burn effect, you can realize significant fat loss in just a few weeks. The increased metabolism means that you’ll burn more calories, even at rest, so fat just melts away. High intensity exercise also has a psychological impact, triggering a sense of satisfaction in accomplishment.

Beast Athletics Inc. and Head Strength Coach Tuck Taylor have developed an extremely successful weight loss program called Beast Transformations. This program has helped many people in the Tampa Bay Area change their bodies and in a timely manner. Clients on his program have been able to lose up to 70lbs with many losing 20lbs in just 4 weeks and its perfect for beginners!!! If you are serious about finally getting a handle of your weight.

Email Tuck Taylor at: info@beastathletics.com.

If we could choose one area of our body that we would like to lose some fat from, there is little doubt that the stomach would be a popular choice with a lot of people. A big belly hanging over your jeans is not a good look and can leave you depressed, frustrated, and with a low self esteem. Before we can focus on losing some belly fat, it would be helpful to know what the causes of belly fat are.
3 Primary Causes of Belly Fat

Natural Aging

As you get older, your body naturally gains body fat and loses muscle tissue without any change to your diet or activity levels. This is due in part to the fact that your metabolism slows down, resulting in your body burning less calories. Unfortunately a lot of this fat gets stored around the stomach.  A solid nutrition and exercise program must implemented to slow this process down!

Over-Eating

This may surprise you (not), but eating too much food (particularly with a high-fat content) will pile fat on to your belly. If you consume more calories in a day than you burn off, the excess is stored as fat. The majority of us tend to eat far more food than our bodies actually need. Even if you are not willing to change your diet, you should at least think about cutting your portion sizes. Start eating in a slower and more deliberate manner, and stopping the moment you start to feel full.

Alcohol Intake

There is a reason why it is called a beer belly, alcoholic (and lager in particular) drinks are full of calories. If you are serious about losing the beer gut, then you need to cut back on the booze and take more regular exercise. You could drink bottles instead of pints, switch to light beer or even give up drinking at home.

What Are Dangerous Levels Of Belly Fat?

Too much fat around the belly can put you at greater risk of high blood pressure, heart disease and diabetes. Measuring your waist is an excellent way of checking if you have an unhealthy level of belly fat. If you are a man with a waist of over 40 inches or a woman with a waist that measures more than 35 inches, then you really need to think about making changes.

How To Lose Fat Off Your Belly?

Just doing endless crunches will not get rid of belly fat, it will just strengthen the muscles underneath the fat. Regular intense cardiovascular exercise (activity that raises your heart rate) 3-4 times a week is a great idea as well as a well balanced diet packed with whole grains and fresh fruit and vegetables.