Energia Fitness

As a Personal Trainer my main source of business is people who are looking to lose their belly fat and in the fastest way possible? Now their is no magic diet or supplement that I can recommend that will work for everybody and I am afraid that if you are searching for the fastest way to lose your belly fat you have got to be prepared to commit to hard work and a discilpined diet and lifestyle. So with that in mind here is what I consider the most essential components when looking to lose belly fat

 1.Eating a consistently clean diet is probably the most important aspect in losing belly fat. Forget all the fad celebrity diets, fat burning pills and other supplements. All you need is to make sure your diet is a healthy blend of Protein, Carbs and Fats,with lots of fibre and avoid as much as possible any packaged,processed or sugary foods. Another important factor I have found works well for most people is too control the amount of starchy carbohydrates such as grains,potatoes,pasta,cereals, rice etc, For short term rapid fat loss I would probably avoid these altogether and use vegetables as your main source of carbohydrates but only for short periods up to 2-3 weeks maximum.Finally make sure you control portion size to ensure you consume less energy than you expel to promote fat loss.

 2. Don’t go crazy on the Cardio as excessive long duration sessions can reduce muscle mass and lower your metabolic rate. Instead focus your training around the compound multi joint exercises such as squats, deadlifts, rows and presses using free weights (that applies to you ladies as well). For your cardio workouts introduce interval training where you are working at higher levels for short periods followed by rest periods.Yes I know this is hard and will hurt but these exercises will help elevate your resting metabolic rate long after you finish your workout keeping you burning that belly fat for longer.

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 3.When you want the fastest way to lose belly fat the intensity of your training is very important.Focus on keeping a high intensity using short rest periods.Every training session should result in lots of sweat, and your chest gasping  for air…if that is not your workout at the moment then you need to change it now and get out of your comfort zone.

 4.For most people keeping committed when not exercising is the hardest part of losing belly fat. If you really want that amazing body then you have to live the lifestyle and develop a strong mindset. So that means limiting the drinking and eating out and keep yourself motivated by setting realistic targets and hitting those goals.

So as you can see the fastest way to lose belly fat is not easy. To get really great results you must truly believe you will reach your target or else you never will. So set your goal have faith in yourself and be as consistent as possible with your diet and training and you will get to where you want to be. 

If you have decided to set up a gym in your house or just want to do some exercise in the comfort of your own home then you may be thinking of investing in a set of Dumbell weights. Generally they are pretty reasonable to buy and are extremely effective for giving the body a total workout. 

Dumbell weights typically come in various forms. Many have a short bar with a static weight on each end in chrome or rubber. Or you can get the one-piece moulded plastic or foam type.

Then there is the traditional dumbell with the bar and discs of varying weights that can be swapped out, added to and so on.

Finally there is the new breed of adjustable dumbell weights that come as one pair but provide a whole range of weights through various interlocking systems. 

The moulded and the static weight dumbbells are generally the less expensive to buy are very sturdy and relatively safe to use. These provide a great starting point if you have never exercised much before and are just finding out how to train with weights properly.

However if you workout a lot or have some experience with free weights then you are soon going to outgrow your dumbell weights and that means buying several pairs of varying dumbells sizes as your training progresses. This can result in extra expenditure and more equipment to store. 

This is why I now recommend to all my clients that if they are serious about their training that they invest in a set of adjustable dumbell weights. 

The reasons for this are obvious in that it saves you time and lots of messing about when working out. There is nothing I found more frustrating when working out at home then having to constantly change the weights every time after each set or when I did a different exercise. Workouts that should have lasted 30 mins would go on much longer as I was adding or taking off weights then making sure they were securely fastened on. 

Also the adjustable dumbells keep storage to a minimum so you don’t have a room full of weights that you have to keep moving around. 

The drawback to these dumbell weights is of course the cost. They are more expensive than your normal dumbell set in a box. However I feel that because they make your workouts so much easier and smoother you will be more inclined to train so you will definitely get the most out of your investment and hopefully a fitter and stronger body. 

Here are some of my personal recommendations of adjustable dumbell weights available.

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 The reasons for gaining weight can differ from person to person. The instances in which one needs to gain weight can involve sports, health, and the desire for more muscle mass. In most cases when talking about weight gain the individual is interested in gaining weight in the form of more muscle and for the purpose of this article we shall focus on this specific goal.

With the green light to eat it doesn’t just mean you can feast on any old food. Choose healthy nutrient dense food from a variety of sources in a well balanced diet of proteins, carbohydrates and good fats. Eating junk food will only mean a weight gain of fat and not muscle.

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Protein can be found in food and in supplemental form. Foods that are rich in protein are basically all meats,fish,milk, eggs, and beans. Supplements include protein powder which can be purchased at any health food store. Carbohydrates choices should include rice , potatoes, oatmeal, sweet potato, pasta and whole grain breads plus lots of vegetables and fruits. For good fats look at olive oil, avocados, seeds and various nuts.

For muscular weight gain in tandem with our nutrition we must of course train with weights. A program of 3-4 sessions per week lifting progressively heavier weights with maximum intensity should be sufficient to see considerable gains in weight and muscularity.

A often overlooked weight gain tip is to get plenty of sleep. When we sleep is the time our body repairs itself after the training and builds bigger and stronger muscles. Aim to get 8 hours of good deep sleep every night.

Remember that weigh gaining is an ongoing process so all the variables need to be constantly adjusted until you reach your target weight. If you find that you have not gained weight for at least 2 weeks then it is time to look at how many calories you are eating or are you eating enough on a daily basis.

Finally don’t expect miracles some people will gain weight and muscularity a lot quicker than others but with consistent eating and training I expect most people will be able to gain between 3-7 pounds of muscle every month.

                      Are you finding hard to gain weight?

                          Are you tired of being a skinny guy/girl?

If you answered yes to any of the above questions then I highly recommend No Nonsense Bodybuilding. This is the complete guide for anybody who is serious about gaining weight and packing on muscle. Use the exact system of training and nutrition that has helped thousands of people build a body they never though possible.  

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