Real Answers to a Flatter Belly

Most people are under the assumption that to create a flat belly you need to do abdominal exercises like crunches when in fact seeing a flat tummy comes mostly from your nutrition.

Yep, if you do 500 crunches and eat more calories than your body can burn off, you will never see a flat belly emerge under your shirt...never!

The best way to start seeing a flatter tummy is to eat complex carbs, lean protein and low fat foods every 2-3 hours a day.

Here is a typical day for me and it took practice to get here.

Breakfast: small bowl of cooked oatmeal and honey, small glass of low fat chocolate rice milk with my protein shake. Believe or not low fat chocolate milk is now known to help fuel your energy stores after a workout better than most energy drinks. It is the combination of carbs and protein.

Snack: Banana

Lunch: 2 small tacos: 2 corn tortillas with either black beans or tofu, sliced tomato, lettuce and hot sauce. Sometimes I add one low fat sliced up string cheese divided between both tacos and sometimes I don't. You can add more veggies if you'd like. I love this meal!

Snack: Small glass of my protein shake mixed with low fat chocolate rice milk (soy, almond or low fat regular milk is fine too). Sometimes I'll have a pickle or 1/2 sliced up tomato with basalmic vinegar and melted on top low fat string cheese as an addition to my protein shake.

Dinner: Nachos: Two small hand-fulls of no trans fat corn tortilla chips, black beans, tofu, chicken or lean turkey (choose one protein). Then I put whatever veggies I want like tomatoes, mushrooms, bell peppers, olives and my favorite hot sauce-Louisann's Pure Chyrstal Hot Sauce. Microwave for a minute and that's it! Sometimes I add one low fat sliced up string cheese and sometimes I don't. This meal is quick, easy, and very tasty.

Snack: sliced up tomato with basalmic vinegar, or protein shake with low fat regular rice milk or 1 corn tortilla with 1/2 sliced up tomato and one low fat sliced up string cheese. Any of those are really good. I love them. =)

Your goal should be eating small meals every 2-3 hours. Your training goal for a flatter belly should be strength training at least 2 times a week and cardio 3-4 times a week. Include your abdominal exercises (preferably Pilates) at least 3-4 times a week. You can add it with your cardio and/or strength training.

Remember your goal should be to eat less than you burn off through activity. Do not have a large meal and then sit and relax. If you do, please don't wonder why you can't see a nice tight belly. It shouldn't be surprising as to the cause.

If you eat properly, does this mean cutting out your abdominal exercises? No way, but please know that it is just as important if not a bit more important, to eat small meals made up of mostly of complex carbohydrates, lean proteins and low fat foods than just do your ab exercises. You'll see results more quickly when you start eating this way. If not, call me and let's talk about what you are doing and get you the results you want!

1.866.339.4438

To train with me, join the Pilates Cardiocamp in Los Altos. There are two classes: 6am- Mon- Fri, and Tues and Thurs from 9am-10am. Visit www.PilatesCardiocamp.com for my info and for a FREE week!

If you've been struggling with your weight for over 5-years, be on my FREE 5 Keys to Lasting Weight Loss Success teleclass and receive a FREE fitness support package today! Visit www.Revelation-Fitness.com

I know you can do this!

Losing Weight With Your Body Type

Did you know that you have a special body type that?

Did you know that your body type can help you lose weight or can make it challenging if you are not training correctly?

Let's talk about your body! =)

Mesomorphs are people who often look athletic. They gain muscle easily. They often have an hourglass figure. Demi Moore is a mesomorph.

Pure mesomorphs stay lean fairly easily because of their high muscle ratios, but many are only an ice cream scoop away from being consider fat. Since they tend to be especially tall, it doesn't take many extra pounds to make them appear overweight.

If you are a mesomorph and you want to lose weight, your goal should be to focus on cardio, everything from low to high intensity and by doing weights two or three times a week with low weights and high reps.

Ectomorphs are people who are usually tall and thin. They tend to have small joints and long bones, and generally don't worry too much about gaining weight. However, they often take their body for granted and can end up thin and flabby. I am an ectomorph and if I don't strength train my body turns to mush.

When you are an ectomorph you should train with heavier weights that bring your muscles to failure within 12 -15 reps. Be sure your muscle is going to failure. If you are using 1lb to 3lb weights that is more than likely not enough to get the results you want. Pick it up to 5lb-10lb weights being a female and more being a male. Your last 2-reps should be challenging.

Cardio isn't as important to you in losing weight as strength training. Start pumping that iron and you'll see some great results!

The last somatotype or body type is an endomorph.

Sorry, you endomorphs got the short straw. Endomorphs usually have a soft body with underdeveloped muscles. They also tend to have a slow metabolism and gain fat very easily. They have large abdomens, long truck, and short legs. They are also usually poor athletes. Ricky lake, and Roseanne Barr are endomorphs.

The best way for you endomorphs to lose weight is to focus on getting rid of body fat. Endomorphs will need to follow an eating plan low in fat and simple carbohydrates (soda, candy) and stick with this eating plan for the rest of your life! Feel free to enjoy your favorite deserts in moderation but the majority of your meals should be low fat, complex carbs with lean proteins.

Concentrate on burning fat and building muscle (muscle boosts your metabolism, causing you to burn more fat all the time). You should train at least four days a week minimum. You can do your weights and cardio together in one workout or split them up.

By doing at least 40+ minutes of low and high intensity cardio you will not only be burning fat but you'll actually be creating more mitocondria, which is the molecule in the body that burns fat. So doing longer cardio sessions will create more mitocondria and allow you to burn more fat.

Your strength training sessions should take you to fatigue within 20-30 reps. You can do 1 -minute exercises bringing your muscles to failure. This is a great way to tone and increase your endurance at the same time. Your strength training sessions should be at least two days a week and preferable three or four. Do not skip your strength training sessions or it will take forever to lose the weight!

Understand your body, train to burn the most fat, and you'll see results!

If you would like to learn my 5 Keys to Weight Loss Success, go to www.Revelation-Fitness.com and sign up for your free teleclass.

All calls are the first Thursday of the month from 6pm-7:30pm. You'll need to be online for a visual power point presentation. If you've been struggling with your weight for over 5-years, don't miss this call!

What to Eat to Build Muscle and Lose Weight?

Does nutrition really matter when building strength and losing weight? ABSOLUTELY!

If you workout like a crazy person and you eat high fat foods in large portions especially at night when you are winding down, do not complain that you are overweight and have too much belly fat. I'm sorry, that is the truth.

Let me explain how the body works with exercise and nutrition because it is amazing and you can truly lose the weight and keep it off with this formula. However, you must consciously choose to use this formula everyday for the rest of your life. Otherwise, you will have what you've always gotten and be unsatisfied with your body. Who wants to live like that? Just do it!

Your body runs on the food you eat. The food you eat is broken down to build muscle, create energy, and run your systems. The foods you choose can either give you energy and have you feeling and looking great, or it can run you down, create gas and add fat to your body. The choice is yours.

How to build strength and increase your metabolism:

Before Your Workout-

To build strength and increase your metabolism you should choose a small low glycemic carbohydrate food at least 15-20 minutes before you exercise. These foods are digested slowly and keep your blood sugar from fluctuating too much.

The body loves carbohydrates because it is easily accessible to our muscles. Without some form of it in our bodies during a workout the body will take protein from our muscle and turn it into glucose in the liver to use as fuel. Thus, you lose muscle during your workout and after if you are not eating. This also happens if you are starving yourself throughout the day. Your body will not use your fat it will use you muscle. All your hard strength training workouts will be going to waste. Don't let that happen. You workout too hard. Fuel your body properly and see the results you want!

There are two things great about low glycemic foods:

1. Low glycemic foods help you feel fuller longer. Yeah!

2. Low glycemic foods keep your blood sugar from large fluctuations so insulin levels don't get out of control and this reduces your risk of heart disease and diabetes and is the key to sustainable weight loss. Yes!

To view low glycemic foods go to: http://www.glycemicindex.com/

After Your Workout-

After exercise they found the best combination for the most strength benefits is to eat within 45 minutes of your workout. You should have a combination of carbs, protein and fat. There are two great shakes that have the perfect combination for recovery and building strength.

Endurox r4 you can order it on Amazon click here

Recoverite you can order this on Amazon too click here

You'll never believe what is another great recovery drink, low fat chocolate milk. Yes, this is true. They found the best combination of high glycemic carbs to restore your blood sugar, protein and fats is in a single serving of low fat chocolate milk. YEAH!

The rest of your day should be eating complex carbohydrates (5-9 grams per 1lb of goal body weight), good quality proteins mostly from plants (1.6-1.7 grams per 1lb of goal body weight), and low fat (not fat free) foods to fill in the rest of your eating plan.

Remember your body needs most of its energy during the day and the least at night when your body will be fasting as you sleep. Eat most of your calories in the middle of the day or morning and the least in the evening and you'll be at your goal weight in no time!

To read more visit: http://drlenkravitz.com/Articles/nutrientDLK.html