Build a New Mid-Section with These 3 Secrets
- Lift weights
Strength training will not only make your bones, ligaments and muscles strong, but it will also give you that firm, “toned” look everyone is after. By lifting weights, you will build muscle which will give you more “fat burning machinery” since fat is burned in the muscle.
Follow of full body strength training program that challenges all the major movement patterns, in a 5-15 rep range, 3x/week for best results.
Not sure how to get started lifting weights? Check out our Train 2 Xcel Health Manual here for simple way to get started.
- Manage your stress
You may be sabotaging your workouts and health by not managing your stress.
High amounts of stress can put a halt to your fat burning efforts. When stress isn’t managed it can:
- Disturb your sleep pattern
- Lead to insulin resistance
- Reduce your metabolic rate
- Stop you from using fat effectively as source of energy.
- Lead to depression
- Make it easier to gain weight
- Negatively impact hormone levels
It’s crucial for us to reduce our stress in order to live a healthy lifestyle. Yes, this is easier said than done, but if we make an effort to incorporate a few stress relieving habits into our lives we can make a big impact on lowering our overall stress levels.
Try the following to reduce your stress:
- Spa treatments
- Stretching sessions
- Positional breathing drills
- Taking an Epson salts bath
- Improve your nutrition by adding more protein, water, fruits and veggies
- Working out
- Eat better – eat slower
Slow down your eating. Make sure your body do not miss the satiety cues. If you eat too fast you will most likely eat too much.
We love to use the 80% full rule. Just like it sounds, stop eating when you feel 80% full. It is the sweet spot between I am no longer hungry, and I am full.
The 80% rule is also a fantastic and very healthy eating habit if your goal is to lose weight since it can contribute to a caloric deficit.
Be more mindful of how you eat more than how much you eat. It will teach your body to be aware of your appetite and how much food your consuming. You will have better judgement and better hunger control following this rule.
Here is how to get started:
1- Just give it a shot. Follow the 80% rule at your next meal and stop eating before you are completely full.
2- Keep working on it. It’s a fairly easy change to make to be healthier, but it takes time for it to become a habit.
Your T2X team.