REALITY CHECK - WHY NOT ME?

The majority of people just don’t get it. High blood pressure, overweight, diabetes, vertebrae deterioration, high cholesterol back pain, etc. Most people sluff this off as “getting old”.

According to Wikipedia Nearly one in two Americans (133 million) has a chronic medical condition of one kind or another, and chronic illnesses cause about 70% of deaths in the United States and make up about 75% of the Health Care costs each year.

You don’t have to have a sudden traumatic experience to affect your body forever. Years of small abuses in the form of poor posture, failure to maintain adequate strength and flexibility and inactivity topped with poor eating habits adds up.

Most of these chronic conditions are preventable.
Four modifiable health risk behaviors—lack of physical activity, poor nutrition, tobacco use, and excessive alcohol consumption—are responsible for much of the illness, suffering, and early death related to chronic diseases.

Do you fall into one of these behaviour categories?
Do you have any of the above mentioned conditions?
Are you asking yourself– why me?

The reality is – WHY NOT ME?

I have been blessed with a large and close family. It’s even more difficult when you see someone dear to you have increasing physical problems.

You think that having a personal trainer in the family that they have easy access to any health and fitness concerns. Anyone in the fitness industry will tell you that family members are the hardest to “sell” or promote a healthy lifestyle. Fitness Leaders will tell you that discussing health and fitness to family is nearly impossible – especially if they aren’t interested – call it naïve – but if you’re an adult I’d call it stubbornness. I’m sure you all can relate.

My favorite saying is “USE IT OR LOSE IT”

Here we are in the middle of a recession and 85% of men would rather be in the best physical shape of their life than the best fiscal shape of their lives. BUT what have these men done to be in that best shape? Only about 3% of the population knows what it takes to live a lifestyle that yields the energy, time and space needed for that health and high performance edge. Do you walk the talk?

Years of abuse or of a sedentary lifestyle can’t be fixed over night.

As you age your cells divide and a bit of your DNA is lost. Physical aging occurs as more and more cells reach the end of its dividing cycle (called telomeres) and dies. As the process accelerates, your muscles get weaker, organs fail, wrinkles appear, and eyesight fades. You cannot stop the process but you can dramatically slow it down with exercise. Those who exercise regularly literally have “younger” DNA in their cells.

A study in Germany found that those who did three hours of exercise a week had telomeres that were about a decade younger than their sedentary counterparts.

Now going to the store is NOT considered exercise. Constant sitting – at home, in the car, at work plus lying on a couch in a unnatural position to watch a movie will slowly deteriorate your spine. Disc Health are dependant on good posture & sound exercise mechanics.

In my fitness classes I emphasize proper posture all the time. Nourishing the Intervertebral discs is important for spinal health. Intervertebral discs can compress (resulting in movements such as flexion, extension, lateral flexion & rotation of the spine) but also act as shock absorbers. Disc Nutrition or Imbibition occurs from the alternating compression & relaxation of the disc. This is done by various functional movements of the trunk or core. Flexibility exercises alternating from a cat to cow (or camel) stretch is a great way to nourish the spine.

Everyday activities such as walking the dog, gardening, cleaning the house, and mowing the lawn are good ways of adding to your overall activity level. However, don’t kid yourself, this is great if you have been inactive, but the reality is AS YOU GET OLDER THE MORE YOU NEED TO EXERCISE – not less.

For those that think that a once a week workout is all you need it’s time to face reality.

Here is the guidelines set by the number one health and exercise science organization in the world – The American College of Sports Medicine;

Do moderately intense physical activity 30 minutes a day, five days a week

Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.

It’s never too late. A 2007 study revealed that those who started exercising after 40 reduce their risk of heart disease by more than half compared to those who remain inactive.

Exercise is the best medicine. Regular physical activity prevents high blood pressure, maintain body composition, improves posture, increased energy, reduce risk of heart disease, decrease in osteoporosis, reduces stress, keeps your mind sharp and promotes well being.

Age can be just a number …So what are you waiting for?

Diets do NOT work!

Happy New Year Everyone!

Did you know that the most popular New Year’s resolutions is starting to exercise? This is followed by eating better. Losing weight and getting in shape has always been at the forefront of resolutions. If you were one of the majority that gained weight during the holidays, well it’s time to take action. But before you spend your valuable time, energy and money on the latest diet fad, let me tell you that Diets do NOT work.

Diets have almost a 100% failure rate.

A July 2007 UCLA study concluded that most efforts at calorie restriction result in only very short-term weight loss, and, could even ultimately lead to weight gain.

Diets are dangerous to your health.

Diets put a strain on your body. Cutting calories results in depression and low energy levels.

Diets slows down your Metabolism.

By cutting calories and skipping meals, your body can’t differentiate between deciding not to eat and real famine. Your body believes it is starving and slows down in order to maintain every critical calorie it has.

Diets create fat.

When your metabolism slows down, it is more like to store fat. Then, when you do eat, your body realizes it is now getting the food it needs to survive and stores it as fat.

Diets lead to eating disorders.

It is very easy to binge or overeat when you are on a diet. Most dieters become part of the chronic or Yo-Yo dieters. Others become obsessed with controlling what they choose to eat.

Diets are Negative thoughts.

People dieting are more critical of themselves and become more miserable eroding confidence and self-respect.

Diets result in muscle shrinkage.

Muscle helps burn fat. Diets creates water and muscle loss.

Any person that loses weight rapidly (faster than 1-2 pounds a week) is mainly due to water loss.

Diets are synonymous with Weight Loss.

Focus on FAT LOSS rather than weight loss. Rather than thinking of your weight, focus on your body composition. Your body fat percentage and hip to waist ratio are two of the best indicators of your lean body mass.

Losing fat is not easy. Your body wants to stay the way it is and requires hard work and willpower to succeed in a person’s quest to become leaner. There are no magic pills or fads that are effective in the long run. Models and Movie stars that endorse products are there to make money. Don’t waste your hard-earned money.

It is important to realize that weight is meaningless as an index of fitness or health. It is best to focus on FAT LOSS rather than weight loss.

Rather than Dieting do the following:

Focus on Calories in vs Calories out.

Exercise - Burning off the fat is much healthier and effective than starving the fat.

Nutrition - Proper nutrition is 60% of the effort in building a healthy strong body. Follow a properly balanced eating schedule. Eat 5 or 6 meals of fruits, vegetables and lean cuts of meat per day. Stay away from processed and fast foods.

If you’ve made losing weight your New Year’s resolution do NOT diet. Remember, the reason why we are so fat is because we eat improperly and exercise too little! Your ultimate goal should be to improve your energy levels, be free from illness, and achieve your personally desired body composition. ie: Body Fat (lean body mass) and Body Fat distribution (waist circumference). So stop focusing on “losing weight”. Scales belong on a fish!

I hope you do not fall in the Diet Trap and become part of the yo-yo phenomenon. Besides, you can’t stay on a diet forever. It is important to find a lifestyle that works for you. The best results come from a long-term strategy involving permanent change in both eating and activity habits.

THE WINTER HOLIDAY SEASON

Weight Gain season starts now and runs straight through New Year's. Before you know it you know it you’re waistline has grown….

Whether you celebrate – Kwanzaa, Hannukah or Christmas –the Holiday season can create havoc on with your health regime.The work parties, family gatherings and tons of food and drink make it difficult to maintain a healthy diet.

Many people chose to overindulge because of the holiday season. Here’s an interesting statistic. Did you know that most North Americans will gain up to 10 pounds of weight during the holidays?

Here’s a Kicker:
The average person has about 30 billion fat cells. If you are overweight or obese you can have over 100 million fat cells!. When you eat all that great Christmas baking, chocolates and kielbasa, those fat cells can expand--up to 1,000 times their original size! Unfortunately a fat cell can only get so big and once it reaches it’s limit it multiplies. Plus, once you have a fat cell – you have it for life! You can NEVER burn it off. So remember this when you grab for that next short-bread cookie.

Here are some Tips for the Holidays

MAKE A PLAN
NOW is the time to plan for the weeks ahead. Once the holidays begin you will be too busy to put a plan into action. But people make the mistake of trying to fit their regular workouts into a busier and more unpredictable schedule. Outline a plan before the season starts – get into a routine now, because you won’t later.

EXERCISE
Since you’ve outlined a plan – make sure that you fit your workout in. Take some time off for yourself and exercise – you’ll be glad that you did.

MAINTAIN YOUR METABOLISM
Don’t starve yourself. Eat a good breakfast. Maintain a healthy eating schedule which includes protein during the day. Your metabolism slows down from the long absence of food. Avoid this yo-yo of starvation and overindulgence by carrying healthy snacks with you and eating something every three hours. With the holiday season, it’s easy to indulge in a high calorie meal.

EAT SMART
Aim for 5 or 6 evenly spaced meals a day. This isn’t just for the holidays. Not only is this the best way to burn fat but helps to maintain muscle, Eat a good portion of vegetables and stay away from the processed foods, white bread & pasta. Choose whole grain products. Limit the booze. Alcohol intake can quickly add hundreds of calories. And guys, it significantly increases estrogen and reduces your testosterone levels. Drink water. Along with your regular hydration requirements, drink a glass just before the big meal. Wait a good 20 minutes before going for a second helping. It takes your brain about 20 minutes to realize that the stomach is full.

Remember – all things in moderation. If your Aunt keeps hounding you to grab seconds – politely decline. Offer to take a goody bag home instead. If you’re hosting the party - present food in various locations to encourage activities and mingling as well as eating. Stick with your exercise program. Don’t fall into a rut.

The point of holiday gatherings is to celebrate. Mingle with friends and loved ones instead pigging out. Unless you have a high metabolism like myself, you are going to regret going overboard.

Not sure what to do when faced with temptations? – take the Heart & Stroke Foundation Quiz and see how well you fare Go to

: http://www.heartandstroke.com/site/apps/nlnet/content2.aspx?src=healthline&c=ikIQLcMWJtE&b=4016859&ct=6345681

This is a special time of the year. Enjoy it with your friends and family.
Wishing you all the best this Holiday Season!

UNDERSTANDING BODY TYPES - Somatotypes

In the mid 1900’s, Dr. William Sheldon identified three fundamental elements – the somatotypes. He named his somatotypes after the three germ layers of embryonic development: the endoderm, that develops into the digestive tract, the mesoderm, that is to become muscle, heart and blood vessels, and the ectoderm that is to form the nervous system.

The three basic body types:

Endomorphic body type is characterized by an increased amount of fat storage, due to having a larger number of fat cells than the average person, as well as higher proportion of digestive tissue. They have a wide waist and a large bone structure.. Endomorphs often have great difficulty losing body fat.

Mesomorphic body type is characterized by a high rate of muscle growth and a higher proportion of muscular tissue. They have large bones, solid torso combined with low fat levels. It is also noted that they have wide shoulders with a narrow waist. Mesomorphs are the genetically gifted and are usually lean, muscular and naturally athletic. Mesomorphs lose fat and gain muscle with ease.

Ectomorphic body type is characterized by long arms and legs and a short upper body and narrow shoulders, and supposedly have a higher proportion of nervous tissue. They also have long and thin muscles. Ectomorphs usually have a very low fat storage; therefore they are usually referred to as slim and have a fast metabolism.

In his book, Atlas of Men, Sheldon categorized all possible body types according to a scale ranging from 1 to 7.

The pure Endomorph is 7–1–1,
The pure Mesomorph 1–7–1 and
The pure Ectomorph scores 1–1–7.

Although there are three basic body types, most people are a combination of two or more. For example, most football linesmen are endo-mesomorphs. There could be high levels of muscle, often covered with a layer of fat. Their body score may be 5-6-1.

To understand your body make up, it is best to analyze the characteristics that seem to suit you and plan around it.

The Endomorph

Most people fall into this category. An endomorph can store fat easily and regularly struggles with controlling body fat. Endomorphs have a difficult time losing fat by dieting alone. They usually have carbohydrate sensitivity and insulin resistance.
To have a healthy lifestyle, Endomorph’s must rely on exercise and nutritional discipline. Processed and refined foods must be eliminated. They need to boost their metabolism by adding resistance training. Cardio/Aerobic exercise is necessary to stay lean. Avoid over-sleeping .

The Mesomorph

Mesomorphs are considered the genetically gifted individuals who are the typical natural-born athletes. Most are lean and muscular who can lose fat and gain muscle without much effort.

Many mesomorphs never see their full potential as they tend to rely on their genetics through life. The lack of discipline will eventually catch up. The best thing for a mesomorph is to train hard to reach their potential. Watching what your nutritional intake but allowing for the occasional “cheat” meal is all that is needed.

The Ectomorph

Ectomorphs are usually tall and slim with a high metabolism. They are the usual long distance / endurance athletes who have a hard time gaining weight.

Ectomorphs must workout regularly in order to maintain muscle. Because of their high metabolism, ectomorphs must eat 5 or 6 daily meals of high calorie dense foods. Ectomorphs should get plenty of sleep and limit their cardio to shorter high intensity workouts (bodyweight & plyometrics). Exercise should focus on resistance training to build muscle – basic movements while lifting heavy.

To determine your body type

As mentioned before, it is hard to find a somatotype that is one pure type. You must understand your body. What were you like growing up? Were you a late bloomer? How quickly do you respond to training? To you gain weight quickly? Are you in the same shape as you were 10 years ago? 5 years ago? 20 years ago?

Although you can change your body composition, some aspects of a Somatotype cannot be changed. Bone structure helps to determine your actual body type more so than muscle and adipose mass changes. Many people complain of being “big-boned” citing this as a reason they are overweight. Surprisingly most people are small or medium boned and that joint size has nothing to do with the ability to lose body fat!

Remember the rating:
A pure endomorph is 7–1–1,
A pure mesomorph 1–7–1 and
A pure ectomorph scores 1–1–7.

I would consider myself a 1-4-6. I’ve always been slim with a fast metabolism and have to work hard for all the gains. Fortunately this has resulted in a disciplined approach to reaching my potential as a Fitness Leader. My weaknesses has become my strength – how many people do you know that can leg press over 700 lbs?

Conclusion

Just remember, these are generalizations.  Most of us have characteristics of two or even all three somatotypes. And although somatotypes have been long used as ways to define body types, there is much more to one’s genetic make-up. In Reality, only 5 to 10% of your body pertains to Genetics.  Programming – such as Diet, Lifestyle and one’s Physical Activity have a much more dramatic  effect on body type definition.

So, Heredity does influence your body type. However, no matter what body type you are it is YOU and you alone that creates the end result. If you are fat and overweight, or skinny and weak, it is your own doing. Take responsibility to change – to improve yourself. Make a lifelong commitment to a fit lifestyle. There is no reason that you cannot maintain the physical attributes 10, 20 or 30 years from now.

For many, age is just a number. If you want mental clarity, feel positive and live life to the fullest it’s never too late to start. Don’t let life pass you by and miss out on the joy of being fit and healthy. Get off the couch, take a walk through the park, go for a swim or start an exercise program. You CAN change!

Exercise in a Pill

Have the heard the latest news? Once again a pill to replace exercise has been toted as the next best thing in the news. Not only this but in desperation to lose weight, many people turn to fat burners for help. In the last year or so fat burners have become very popular – you now see them in most large stores and supermarkets. Most fat burners are pills claim to increase your energy or metabolism while others offer to suppress appetite.

Unfortunately most of the so called research done to produce positive results are from such large dosages of the ingredients that are no where near what they put in the bottle.

Because it's uncertain that fat burners work or if they're safe if taken over an extended time period I decided to revisit a past newsletter – Exercise in a pill.

Dr. Ronald Evans a molecular biologist/scientist with the Salk Institute have been doing tests with mice that “genetically reprogram” cells mimicking the effects of exercise.(1)

Even when the mice are not active, the chemicals GW1516 and AICAR activate the same fat-burning process that occurs during exercise.

The pill boosts endurance. It stimulates a protein that produces an enzyme that provides energy to muscle cells making the cells act like they belong to marathon runners. Treated mice ran 44% longer than untreated mice.

That may be great for those with joint problems but it sure doesn’t help the heart or lungs – so much for any cardiovascular benefits. Such a medication may even add stress or other ill effects to the body.

The drugs genetically reprogram muscle fibres to burn fat and contract repeatedly without fatigue. Great for all those coach potatoes – right?

 Hmmm....

 Maybe if you are the size of the couch…..

If a so-called drug can give unused muscles more endurance – it’s not the “be all to end all.” Don’t get this mixed up with actually strengthening your muscles. Muscles need more than endurance – it requires strength and power training also. Simply put, muscles require resistance under load and with intensity to see improvements. Intensity of effort is the key training variable for optimizing training results.

Ignoring the controversial abuse by athletes - similar to that from steroids, this exercise pill may have therapeutic potential – to those with illnesses that may be bedridden, have certain muscle diseases, or are frail or obese. Mind you, I’m sure there will be side effects.

Even if there was a magic pill – and you could afford it…there are much more benefits to exercise. Besides adding strength and tone to the muscles, exercise works your heart and lungs. An exercise pill won’t build your self-esteem and confidence you get from a good work-out. Resistance and Aerobic exercise can improve your mood, add brain power, help your sex life, and change your body for the better.

One of my favorite sayings is “Use it or Lose it.” The human body was meant to move.

There are no magic pills, no short-cuts, no special diets, machines or routines that will result in “getting into shape” Strive for an overall plan to increase your health, fitness, well-being and quality of life. And most importantly – have fun!

(1) http://en.wikipedia.org/wiki/GW501516
(2) Exercise In A Pill: Researchers Identify Drugs That Enhance Exercise Endurance". Science News. ScienceDaily. 2008-08-01. Retrieved 2008-08-01.

Correct Posture

“Stand Straight" "Sit up”

When we were young we were told to have good posture. But, were we taught effective ways to proper posture?

Did you know:

Approximately 80% of the population will suffer from back pain in their life time.

Based on a UK Government study, one half work day is lost annually due to work-related musculo-skeletal absences.

70% of people in offices suffer postural problems.

Do you have a sore neck? Your head weighs approximately 3.5 kgs (8 pounds). If you are reading this at your computer your chin may move forward 6 cms adding another 1.5 kgs (3 lbs) for the muscles of your neck, shoulders and traps to support. That’s almost a 40% increase. Left untreated, the effect of chronic desk slump results in rounded shoulders or what physical therapists call upper-cross syndrome.

WHAT IS POSTURE?

Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down. The earth exerts a pull on the body in a straight line toward the earth’s center. Good posture is a neutral alignment that occurs when body landmarks such as the ankles, knees, hips and shoulders are in line with the pull of gravity. The body is balanced front to back and side to side.

While standing, neutral alignment is when the pelvis is vertically aligned. If your pelvis was a bucket of water, no water would spill out to any side. With an anterior tilt of the pelvis (arched back), water spills out the front. With a posterior tilt (flat back) the water spills out the back.

POOR POSTURE

When poor posture sets in, the bones are improperly aligned, the muscles, joints and ligaments or take on more stress than intended. Fatigue, muscle strain, compression of blood vessels and pain can result. Besides stiff necks and rounded shoulders, faulty posture can restrict your breathing, and tighten up the thighs, legs and ankles.

Postural dysfunction can even affect the position and function of major organs and your leg length!

GOOD POSTURE

Good posture helps your body function at it’s best. Proper posture is also good prevention and good appearance, which contributes to an overall feeling of well-being.

Back – A healthy back has three natural curves that are in balanced alignment: (1) cervical curve - slight forward curve in the neck, (2) Thoracic curve – slight backward curve in the upper back, and (3) Lumbar Curve – slight forward curve in the low back.

Muscles – Strong and flexible muscles are essential to good posture. Abdominal, hip and leg muscles that are weak cannot support your back’s natural curves. Good posture prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy.

Joints – Hip, knee, and ankle joint balance your back’s natural curves when you move making it possible to maintain good posture in any position.

HOW TO CHECK YOUR POSTURE

Do you have poor posture?

One of the areas that I look at when doing a fitness assessment is posture. Proper posture includes good muscle flexibility, normal motion in the joints, strong postural muscles, muscle balance on both sides of the spine and awareness of your own posture.

Here’s a couple of simple ways to check your own posture:

Have someone take a picture of you from the side. Wearing minimal clothing (like a bathing suit) stand as you would normal - tall but relaxed. Check to see if the middle of your ear is in line with the middle of your shoulder, hip, and ankle. If you can't draw a straight line through these points, then your posture needs improving.

Using a mirror, align your ears, shoulder, and hips. Proper alignment places your ears loosely above your shoulders, above your hips. Again, these points make a straight line, but the spine itself curves in a slight 'S

HOW TO FIX POOR POSTURE.

A long day at the office or a lengthy drive in the car can tax our abilities to maintain a healthy posture. Lack of movement causes shortening of the hamstrings, glutes (butt), and lower back muscles.

Standing, sitting or moving, your bones and muscles complement one another, acting in unison to form the musculoskeletal system. There are 206 bones and over 600 muscles that all interrelate with each other.

Posture can only be corrected if you are aware of your posture compared to “good” posture.

First, let’s look at some of the causes of poor posture:

• Obesity
• Pregnancy
• Weak or tight muscles
• High heeled shoes
• Sitting on top of your wallet
• Sitting at a computer for long periods.
• Poor work environment.
• Lack of abdominal strength.
• Unconsciously standing or sitting improperly.

TIPS FOR MAINTAINING GOOD POSTURE

Poor posture can be changed consciously with strengthening, stretching and posture checks throughout the day. Good body alignment and flexibility is important.

• Concentrate on keeping your three natural back curves in balanced alignment.
• Avoid staying in one position for long periods of time.
• Maintain a healthy diet and weight.
• Sleep on a firm mattress. Avoid oversized pillows.
• Avoid prolonged inactivity or bed rest.
• Exercise regularly. Incorporate functional strength training and core training.
• Warm up and stretch before physical activity.
• Use proper body mechanics – bend your knees when picking something up or carry heavy objects in two hands close to your waist and don’t twist when lifting..
• Wear comfortable, low-heeled, well-supported shoes.
• Quit smoking. Smoking impairs blood flow, resulting in oxygen and nutrient deprivation to spinal tissues.
• Walk with good posture. Head erect, chin parallel to the ground.
• Try Yoga or pilates.
• At work, take time to stand upright and retract your scapula (squeeze your shoulder blades together) regularly.

CONCLUSION

The American Physical Therapy Association (APTA) has stipulated that despite the changes that occur naturally with aging, good posture can be maintained and poor posture improved.

To have good posture it is essential that your back, muscles and joints be in tip-top shape.

Posture can only be corrected if you are aware of YOUR posture and what is “good” posture.

Poor posture comes in many unattractive styles, all of which distorts the body’s proper vertical alignment and the back’s natural curves. If you have poor posture, it is recommended that you complete a postural evaluation from a physical therapist who can identify your particular problem and give you suggestions for correction that can then be incorporated into your fitness program. We all know that you have a fitness program right?

A great benefit of keeping your head straight, and your ears/shoulders/hips aligned is the improvement in your looks and attitude. You will appear more confident and your self-esteem and attitude will improve!

Abs - Got your 6 pack abs yet?

Now that summer is here people are wondering why their quest for a great body – those six pack abs are not anywhere in sight.

It appears that more people have opted for grabbing a 6 pack of beer from the vendor than from trimming down their waistline for those much cherished “Six-Pack”.

No muscle group is more noticeable for men or woman than their abs. In order to have the appearance of a six-pack, you must lower your body fat levels. Doing endless situps and crunches will NOT create a smaller waist or flatter stomach.

Getting “cut” is the development of the bands of connective tissue of the rectus abdominis muscle into deep grooves combined with low levels of subcutaneous fat (fat storage).

Your abdominals are like any other muscle in your body. They can be overworked. Doing endless ab work will not reduce the size of your waistline. On the flip side, it is unlikely that doing too much Ab work, especially with higher intensity/resistance, will result in giving you a big waist. Your ab muscles have a relatively small proportion of fast-twitch muscle fibers and are smaller and less leveraged than other muscle groups.

What is required to get Killer Abs?

First, performing strength training for all of your major muscle groups with moderate to heavy weights. This includes strengthening your midsection with added resistance and honing in on core training. Not only will this tighten your abs, but will help to boost your metabolism making your body a fat burning machine.

Second, the best way to burn fat is by doing high intensity interval cardio/aerobic exercise.

Finally, and most importantly – THINK NUTRITION - you must eat smart. This is a must. You have to lose body fat, not weight, in order to “see” your abs and this can only happen when you eat high quality foods. This will help you control your blood sugar levels, insulin levels, and energy levels. Insulin management will help you lose fat and prevent you from gaining fat.

Some Ab Mistakes to consider:

1.Eating too big of portions – moderation is the key.
2. Spot Reduction does not work – you need to lose fat.
3.Having an unbalanced diet – focus on 5 or 6 balanced meals per day AND EAT BREAKFAST!
4. Lack of concentration – aiming for reps rather than technique.
5. Not drinking enough water – water helps flush out waste products.
6. No training variety – vary the exercises – keep your body guessing.
7. Poor Cardio Sessions. Moderate to High intensity workouts are necessary.
8. Working your Hip Flexors rather than your Abs – your trunk only flexes a maximum of 45 degrees, any more and you are using your hip flexors.
9. Too much alcohol – hey beer is great but drink in moderation if you want to get rid of the beer belly.
10. Lack of sleep – rest is a prerequisite for optimal results.

In conclusion, if you want a flatter stomach you must develop an intelligent exercise program and focus on smart nutritional choices. Simply put you need to lower your body fat levels by eating properly and exercising all of your major muscle groups and including an adequate cardiovascular routine. Trainer smarter not longer!