People always ask what exercises gets rid of belly and back fat while chiseling a six pack? The answer may surprise many of you. Six pack abs don’t necessarily come from hours of work in the gym but rather from your diet. Sure you need to do things that strengthen the core, but I know many who already have a six pack but due to the fat over the top you can’t see the work that been accomplished.
Fat loss uses my 80/20 rule. 80% of fat loss is diet and 20% is exercise. They both play an important role but fat loss is more about the types of food you eat. If you truly want to see your abdominal muscles you must follow these 8 food rules.
1. Decide to eliminate or severely limit fructose and sucrose from your diet. This is very difficult because almost all processed foods contain fructose or sucrose. This is the first and most important step to repairing hormone balances in your body that allow you to lose weight. Read my blog post http://jacksonvillearkansasfitness.com/2015/03/13/health-begins-in-the-gut-gut-health/ for more on this.
2. Add lots of ant-inflammatory vegetables to your diet. Vegetables like broccoli, carrots, onions, greens and sweet potato’s all have anti-inflammatory qualities that heal the body and help lower insulin levels and improve glucose management. Lowering insulin levels is crucial to fat loss.
3. Eat whole fruits every day. Fruits are loaded with antioxidants, vitamins and minerals. Many people may say don’t eat fruit if you’re trying to lose weight but it’s not true. Eating whole fruit is one of the best things you can do for fat loss and muscle recovery.
4. Eat eggs every day. Eggs are probably the best fat loss food in the world. They are loaded with protein, vitamins and minerals. Eat the whole egg because the yolk is where all the nutrients are located. Don’t worry about the cholesterol because cholesterol doesn’t cause heart disease chronic systemic inflammation does. I have and will be writing more on inflammation.
5. Put nuts in your snacks. Preferably use nuts that come from trees. Nuts contain good fat (omega 3 oil) that make you feel full longer. This is a great trick for overcoming leptin resistance and helping you avoid eating processed high fructose snacks.
6. Get your gut right. Add foods like sauerkraut, kim chi, and yogurt to your diet. These fermented foods contain probiotics that heal the gut lining and return the intestines to their natural state. A healthy gut helps the body process nutrients more efficiently and lowers chronic systemic inflammation.
7. Add these spices to your food. Turmeric, cinnamon and garlic should be added to food. All three are anti-inflammatories, antibacterial, and antioxidants. Turmeric and cinnamon both have been directly linked to fat loss in multiple studies.
8. Drink plenty of water, but if water doesn’t do it for you. Drink green or black tea. Both have anti-inflammatory and antioxidant qualities.
Adopt these food rules and you won’t have to count calories. Fat loss has nothing to do with how many calories you eat or the type of exercise you do. It’s all the types of food you eat and correcting your hormone balance. Start eating the right way today and begin losing fat.
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