Available Now! - Free KieFit Journal July Editione - Get In Shape!

Hello Fitness- Fans,


The July 2009 issue of KieFit Journal is available now for free download.
The free online publication about fitness and health tips. Amongst others

it includes helpful articles for you about diet and training procedures.

Here is a little preview of the Kiefit Journal content:

Cooking For Healthy Life:
What is healthy diet and how does my diet affect my life?

Holiday Fat Loss Strategies:
Read it here in KieFit Journal, the strategies from Craig Ballantyne, certified strength and conditioning specialist, which can help you to avoid the holiday overweight

Can Basketball Help You To Lose Fat?
The answer and training tips you can find there.

Find further interesting articles about fat loss, style, fitness training and exercise videos in

Kiefit Journal.

Have fun and enjoy!

Stay healthy,

Heidi

=====================================
Discover Free and Helpful Information
Subscribe to the monthly KieFit Journal NOW!
CLICK HERE: http://www.kiefit.com/
=====================================

Submit your Articles
Do you write articles about health, fitness, sports, nutrition etc? Feel free to send it to us. If your article meets our needs we will be willing to publish it. Email: articles[at]kiefit.com

Enjoy your healthy life!

Heidi

P.S. Tell your friends about http://www.kiefit.com
P.P.S. Do you use Twitter? You can follow me at http://twitter.com/KieFitDotCom

Politically Incorrect Holiday Fat Loss Tips

Politically Incorrect Holiday Fat Loss Tips
By: Craig Ballantyne, CSCS, MS
TurbulenceTraining.com


I was at a big event last week and was reminded how
important it is to have strategies for this season of high-calorie
parties and busy schedules. But I get ticked off by the tired old
suggestions you find on the Internet or in magazines like Woman's World.

Often the suggestions are lack any substance, because the writers don't want to imply you actually have to make a sacrifice to succeed. They make fat loss sound easy, as if all you had to do was park at the far end of the parking lot and you'd burn all the calories from 5 shortbread cookies.

Well it doesn't work that way...So here are my politically
incorrect, unique Turbulence Training strategies to help you keep off the holiday pounds.

By the way, I "borrowed" a few ideas from contestants in my Turbulence Training Transformation Contest. The Transformation is rocking with social support and success stories right now, even while the rest of the world struggles with weight gain, these TT users are losing fat over the holidays.

Click here to get started with Turbulence Training for Fat Loss:
==> turbulencetraining.com

Strategy #1 - Green Tea & Almonds

One of the most common tips you'll hear is to "fill up" before you
go to a party where there will be lots of goodies.

Unfortunately, most people I talk to have no luck with this tip.
Most people still go to a party and eat everything in sight.

But recently TT users have told me that having a cup of Green Tea and one ounce of almonds has helped them avoid holiday cravings better than anything ever before.

The fiber from the almonds reduces appetite while the small amount of caffeine from the Green Tea seems to increase mental alertness and keep you "energized" at the party.

Hopefully that might work for you...

Strategy #2 - Don't waste your time on any fancy cardio programs

Listen, the bottom line over the holiday season is that your success depends almost entirely on your nutrition.

You can't expect to hit the cardio confessional and burn off last
night's 2000 calorie smorgasboard. That's a 4-hour workout. Instead, don't get into that situation in the first place.

Here are more nutrition tips:

- Focus on portion control (and if you have no discipline, forget
even trying to eat just one)
- Nix all drinks mixed with calorie-containing beverages, or better yet, just stop getting drunk. Period.
- Write down everything you eat to identify your problem spots. Then do whatever you need to do to eliminate your weaknesses. If you don't record your nutrition, chances are you'll miss big
opportunities to change your diet and lose fat.

Strategy #3 - Take care of yourself first.

My friend Holly Rigsby (of http://www.fityummymummy.com) is always reminding busy moms to take care of themselves first, and I think that suggestion applies at this time of year to everyone.

So take a deep breath. Ask yourself as you're running around to
please everyone else, "Have you set aside time for yourself"

Be selfish. Make sure you have had some exercise time, some good nutrition, and some rest before overextending yourself and doing too much for other people when you haven't taken care of yourself and your goals first.

Strategy #4 - Get on a roll

This one comes from a TT Transformation contestant who is too busy losing fat to get off track over the holidays.

Don't procrastinate till January 1st. Get started now. Dozens of
men and women are doing their Turbulence Training Transformations right now - through the heart of the holiday season.

They aren't waiting for Jan. 1st to show up. They are taking
control now, and getting on a roll, and not letting anything (from
work parties to peer pressure) get in their way.

Strategy #5 - Exercise in short bursts whenever you can

Don't be afraid to dance at your Christmas party. Don't worry, there is bound to be at least one worse dancer than you out on the floor. Have fun and get down!

On a more serious note, here's how to avoid falling off the fitness
program during the busy holiday season.

Get your butt out of bed 15 minutes early so you can have 3 minutes to wake up and 12 minutes to do the December 2007 Turbulence Training 12-Minute Workouts.

Get this workout as part of your bonuses when you start using
Turbulence Training today: TurbulenceTraining.com

Stay healthy and fit over the holidays,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training


About the Author
Learn about the "Dark Side of Cardio" in the free report from Craig Ballantyne at TurbulenceTraining.com. Craig is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit TurbulenceTraining.com

=====================================
Discover Free and Helpful Information
Subscribe to the monthly KieFit Journal NOW!
CLICK HERE: http://www.kiefit.com/
=====================================

Submit your Articles
Do you write articles about health, fitness, sports, nutrition etc? Feel free to send it to us. If your article meets our needs we will be willing to publish it. Email: articles[at]kiefit.com

Enjoy your healthy life!

Heidi

P.S. Tell your friends about http://www.kiefit.com
P.P.S. Do you use Twitter? You can follow me at http://twitter.com/KieFitDotCom

The Little Thing in Your Head That's Keeping You Fat

The Little Thing in Your Head That's Keeping You Fat
By Tom Venuto
BurnTheFat.com

I have no doubt that a scientist somewhere just read the title of this article and said out loud, “YES! Venuto is right! That little thing in your head – the hypothalamus – it IS the thing that is keeping you fat! By George, that Venuto guy isn’t a dumb bodybuilder after all – he’s been doing his research!” At which moment, I will be shaking my head and thinking, “you need to get out of the laboratory and into the real world, with real people, buddy.” Okay, okay, to be fair, Neuro-endocrine control of appetite and body fat really is quite fascinating. But today, I’m talking about PSYCH-ology, not PHYSI-ology. The little thing in your head that’s keeping you fat is actually just a….

Limiting belief!

Self-limiting beliefs are among the biggest problems that people deal with in their struggles to achieve a healthy ideal weight. They’re also one of the reasons that so many people start to falter or fall off the diet and exercise wagon as early as late January or early February in their New Year’s goal pursuits.

If you’re that science guy I spoke of and you’re about to bail because you’re thinking, “Here we go again… another psycho-babble, self help article,” then think again. A belief is the force behind the placebo effect, which is well known by every scientist and medical professional. A respected doctor gives a patient a pill and is told it’s a powerful drug. The patient gets well immediately, not knowing that the “miraculous” substance was a dummy pill. Inert. Sugar. The miracle was in the mind.

But beliefs are not only involved in the mind-body connection, they are unconscious programs that control your behavior. The most important factor in whether you achieve the body and the health you want is NOT what diet or training program you follow. It’s what makes you follow your diet and training program. And guess what? What you believe controls your behavior - whether you will stick with your program or sabotage it with cheating, bingeing or inconsistency.

What to do about limiting beliefs

Ok, so now you agree that beliefs are psychological factors that affect you physically by controlling your behavior, including your eating, exercising and lifestyle. What now? 3 steps. 2 questions.

STEP 1: IDENTIFY LIMITING BELIEFS

You are fully aware of many of your beliefs. For example, beliefs about spirituality or politics are usually in the front of your conscious mind.

But the beliefs that hold back your health and physical development the most are usually the ones you don’t even know you have. They are like unconscious “brain software,” running silently in the background.

So the first step is to bring those unconscious and potentially damaging beliefs up to the surface so you are aware of them. You can’t fix a problem if you don’t know you have one.

2 Quick Questions That Will Help Draw Out Your Beliefs

Beliefs can go back to childhood, but don’t worry, you don’t have to go to a psychotherapist and be regressed back to kindergarten. It’s simpler than that. But it does pay to do this questioning process as a formal “exercise” with serious quiet time, with pen and paper (instead of just thinking about it).

Question #1: What causes me to be overweight (or unhealthy, or not having the body I want)?

Question #2: What’s preventing me from getting leaner? (or healthier?)

Spend some time with it and see how big of a list you can create. Ask yourself whether each belief helps or hurts you. Does it move you forward or backward. Does it empower or disempower you? The ones that hurt you or hold you back will be obvious. You may come up with beliefs such as:

“I’m overweight and I can’t get leaner because”:

I have no time
I’m too old
I can’t stop eating
I hate exercise
You just can’t do it when you have 4 kids
It’s impossible after having a hip replacement

But the million dollar question is: are these beliefs actually true?

Beliefs are not facts. You may hold your beliefs as absolute reality, but when you deconstruct them and challenge them, you may see that they don’t hold any water.

Self limiting beliefs are false interpretations (negative thought patterns) that hold you back. And you keep holding on to them because making excuses and staying the same is a lot more convenient than changing, isn’t it? Change requires hard work, effort and leaving your comfort zone.

Your mission now: weaken the limiting beliefs and get rid of them

STEP 2: CHALLENGE THOSE BELIEFS

How do you challenge a belief? 4 ways:

(A) Challenge it directly: Is the belief even valid at all? See if you can find a “counter example” that disproves your belief. For example; if you think that after you’ve had 3 or 4 kids, it’s impossible to get a nice flat stomach, what will you say after I introduce you to a dozen of my clients and readers who had 3 or 4 kids and went from bulging belly to rock-hard flat stomach? If they did it, then how could your belief be valid? Answer: It WASN’T! You believed something false and inaccurate and it was holding you back!

(B) Challenge the source: Is it your belief, or have you been living what your parents, peers or culture handed down to you? Just the realization that a belief wasn’t yours to begin with is enough to shatter it.

(C) Challenge the usefulness of the belief: Ok, so you believed something when you were younger. Does still believing it has any usefulness today? Does it help you move closer to what you want in your life today? If not, then wouldn't today be a good time to get rid of it?

(D) Challenging the belief by weighing the consequences: If you keep this belief, what is it going to cost you? What will the pain be like? What will you miss? And what will these consequences be if you don’t change it NOW?

STEP 3: INSTALL A NEW BELIEF

Nature abhors a vacuum, as Spinoza once said. You don’t simply get rid of a belief, you must also replace it. What things would you want and need to believe instead that would create positive behaviors that would move you toward your goal? Write them down, then massage them into an affirmation. For example, if you’ve hung your hat on the belief that you didn’t have time to exercise, could you write a new affirmation of belief similar to this?

“I’m a very busy person, so that means I must set clear priorities and I must keep my health and body on the top of my priority list. I always schedule time for my most important priorities, I am efficient with my training, and I use every minute of my day wisely. And if Barack Obama, the busiest person in the world, can train for 45 minutes a day 6 days a week, there’s no excuse for me. I can do it too.”

Write down your new belief affirmations and read them, right along with your goals, every day.
Then “activate” this affirmation by doing what Olympic and professional athletes do: engaging in mental rehearsal. Visualize yourself carrying out the behaviors that this belief would generate. Think about and feel what it would be like to take those positive actions steps and play mental movies of how your life would change by doing so. Involve all your senses: see it, hear it, feel it.

Keep it up until you start to see your behavior change and your habitual actions come into alignment with your goals/intentions. If you’re diligent, you’ll see changes in attitude and behavior with 21-30 days. It may happen sooner. It may take longer if you’ve carried deep, lifelong limiting beliefs. But in less than a month, the roots of the new belief pattern will be formed.

Then you can update your goals and affirmations to reflect your current priorities and move on to the next goal you want to achieve or the next limiting belief you want to change. Keep THAT up, and pretty soon, you will be LIMIT-LESS!

BELIEVE ME, spending quality time understanding and working on your beliefs is a lot more productive than spending time in forums arguing about whether a low carb program is better than a high carb program… or even whether the cure for obesity is found in the arcuate nucleus of the lower hypothalamus. It’s in your head all right… but most people have been looking in the wrong place.

Train hard and expect success,
Tom Venuto
Fat Loss Coach
BurnTheFat.com

About the Author:
Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition researcher, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: burnthefat.com

=====================================
Discover Free and Helpful Information
Subscribe to the monthly KieFit Journal NOW!
CLICK HERE: http://www.kiefit.com/
=====================================

Submit your Articles
Do you write articles about health, fitness, sports, nutrition etc? Feel free to send it to us. If your article meets our needs we will be willing to publish it. Email: articles[at]kiefit.com

Enjoy your healthy life!

Heidi

P.S. Tell your friends about http://www.kiefit.com
P.P.S. Do you use Twitter? You can follow me at http://twitter.com/KieFitDotCom

The 80-20 Fat Loss Rule

The 80-20 Fat Loss Rule

By: Craig Ballantyne, CSCS, MS
TurbulenceTraining.com

What is Turbulence Training?

Turbulence training is my method of doing strength training
and interval training in one workout. So that you get in and out of the gym whether it's your home gym or whether it's a commercial gym. You get your workout done in 45 minutes.

We start with a 5-minute bodyweight warm up and then we do strength training for 20 minutes, whether it's bodyweight training or dumbbells. Sometimes we use barbells but most people that I work with train at home so we just use dumbbells and bodyweight exercises - no fancy equipment needed.

Then we finish with 20 minutes of interval training. We are using the most efficient and effective training methods. The stuff that gets you the most results in the least amount of time. So we are not doing long, slow cardio sessions and we're not doing 5 or 6 day per week bodybuilding training programs.

It's like the old business principle - 80% of your results come
from 20% of your efforts - so why do endless amounts of cardio and redundant strength training exercises?

Do only what you need to do and then get out of the gym.

Don't live in the gym,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit TurbulenceTraining.com


=====================================
Discover Free and Helpful Information
Subscribe to the monthly KieFit Journal NOW!
CLICK HERE: http://www.kiefit.com/
=====================================

Submit your Articles
Do you write articles about health, fitness, sports, nutrition etc? Feel free to send it to us. If your article meets our needs we will be willing to publish it. Email: articles[at]kiefit.com

Enjoy your healthy life!

Heidi

P.S. Tell your friends about http://www.kiefit.com
P.P.S. Do you use Twitter? You can follow me at http://twitter.com/KieFitDotCom

Damage Control For Holiday Eating "Accidents" (Part 2)

Damage Control For Holiday Eating "Accidents" (Part 2)
By Tom Venuto
BurnTheFat.com


QUESTION:
Tom, if I know I’m going to be having a big meal at night, like for a banquet or a holiday party and there probably won’t be any healthy food there, should I skip meals or cut back on my food earlier in the day?
Charles
san Diego, CA

ANSWER:
What you’re describing is commonly known as “banking calories” which is analagous to saving calories like money because you’re going to consume more later.

The answer is no - I usually do not recommend this. Here’s why:

If you skip meals earlier in the day to “prepare” (bank calories) for a big feast at night, you are thinking only in terms of calories, but skipping meals is also depriving yourself of protein (amino acids), carbohydrates, essential fats, vitamins, minerals and other valuable nutrients that come from healthy food, as well as the small frequent meals which help control your appetite, stabilize your blood sugar and provide a steady flow of amino acids to your muscles. Skipping breakfast is especially detrimental.

Not only that, but eating less early in the day in anticipation of overeating later in the day is much more likely to increase your appetite, causing you to binge or eat even MORE than you thought you would at night when the big meal does arrive.

In fact, eating healthy, high fiber and lean protein food, as usual, earlier in the day is likely to make you LESS hungry for the holiday party meal and you’ll be more likey to eat only a harmlessly small amount of “party” foods.

I dont like the concept of “banking calories” if it means skipping meals or if it’s used as justification for binge eating.

Even if it worked the way you wanted it to, the starving and bingeing pattern may cause more damage than an occasional oversize meal, even if only on a psychological level. Some dieticians might even argue that this kind of behavior borders on disordered eating.

A better approach is to stay on your regular menu of healthy foods and small meals through the entire day - business as usual - and then go ahead and enjoy yourself at your party by treating yourself to a SMALL amount of “BAD” food.

This is supported by the 2nd Corollary of the law of calorie balance:

“Small amounts of ANYTHING - even junk food- will probably not be stored as fat as long as you are in a calorie deficit where you are eating fewer calories than you burn.”

It should be a big relief for you to know that when you’re at a party, a banquet, dining out or eating at a relative’s house for a special occasion, you can eat whatever you want with little or no ill effect on body composition, as long as you respect the law of calorie balance ans as long as it is done infrequently.

However, you CANNOT starve and binge and expect not to reap negative consequences.

If you sincerely want to burn fat and be healthy, then you have to have the discipline to stick with your nutrition plan consistently and control your portion sizes.

Train hard and expect success,

Tom Venuto CSCS, NSCA-CPT
Fat Loss Coach
BurnTheFat.com

To learn more about burning fat naturally in a healthy, sensible way, then be sure to take a look at Burn The Fat, Feed The Muscle

About the Author:
Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of "Burn the Fat, Feed The Muscle," which teaches you how to get lean without drugs or supplements using methods of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: burnthefat.com

=====================================
Discover Free and Helpful Information
Subscribe to the monthly KieFit Journal NOW!
CLICK HERE: http://www.kiefit.com/
=====================================

Submit your Articles
Do you write articles about health, fitness, sports, nutrition etc? Feel free to send it to us. If your article meets our needs we will be willing to publish it. Email: articles[at]kiefit.com

Enjoy your healthy life!

Heidi

P.S. Tell your friends about http://www.kiefit.com
P.P.S. Do you use Twitter? You can follow me at http://twitter.com/KieFitDotCom

Damage Control For Holiday Eating "Accidents" (Part 1)

Damage Control For Holiday Eating "Accidents" (Part 1)
By Tom Venuto
BurnTheFat.com


QUESTION:
Tom, If you accidentally pig out or over-indulge at a meal, (a Holiday party for example), are you better off skipping your next meal to keep your daily caloric intake on target, or should you just go ahead and eat your next planned meal and not worry about being somewhat “over” your planned calories for the day?

Michael
Wisconsin, USA



ANSWER:

Hi Michael, Thats a very good question, but I have to admit I did get a little chuckle out of the “accidental” part! Do you ever really “accidentally” eat anything? I think we are all responsible for everything we eat and how much we eat and until you consciously realize and accept this, and take the time to do some proactive meal planning, you will probably continue to have lots of “overeating accidents!”

To answer your question: after you overindulge, I definitely do NOT recommend skipping your next meal or skipping meals the next day to make up for it. I usually don’t even recommend cutting back either, although there may be exceptions where you could manipulate your meal size or macronutrient composition.

I generally recommend returning immediately to your “regularly scheduled meal programming,” because this continues to encourage the maintenance of positive habits such as eating 5-6 small meals every day.

I do suppose whether you cut back could depend on whether you’ve been on low calories a long time, how lean you were already, and on whether you were in a caloric deficit already. If you were in a calorie deficit for the day, then the extra calories might only bring you up to maintenance, not “over” your daily limit, which might not be as damaging as if you were in a calorie surplus.

If you were already very lean or had been dieting strictly for a long time (as in a bodybuilder coming off a competition), a large meal or entire high calorie day might not have any negative effect either. Your metabolism has a way of slowing down if you keep your calories too low 100% of the time.

With occasional (planned) higher calorie days, you’d be using the BURN THE FAT “zig-zag” or “cycling” principle, so eating more in this context can be a positive thing. (Note: You can learn more about this technique in the BURN THE FAT program at www.burnthefat.com). However, there’s a big difference between a planned “cheat meal” or a planned high carb, clean food “re-feed” day and a binge on junk food. Regardless of total 24 hour calorie intake for the day, you could still store body fat after heavy eating if it’s done at certain times and in a certain metabolic state.

Although I do prescribe calorie levels based on daily (24 hr) needs, I believe you should also pay attention to 3 hour “windows” when you’re thinking about adjusting your caloric intake. Calories and macronutrients (protein/aminos, carbs/sugar and fat) are partitioned into glycogen, muscle or fat tissue or burned immediately depending very much on present moment energy and recovery needs and on what’s going to happen over the next 3 hours or so as the food enters your system.

So, if you’re going to be plopping down on the couch to watch football games for the rest of the day and night after that big holiday meal, beware - you might just want to cut back on that next meal a little, especially starches and sugars.

Bottom line: It’s okay to eat small amounts of your favorite junk foods once in a while as planned “free meals,” and it’s a good idea to eat more in general from time to time to keep your metabolism humming along. However, your best bet if you’re really serious about fat loss is to avoid huge meals and avoid bingeing in the first place. ALWAYS practice portion control - even on holidays.

If you ever do slip, don’t beat yourself up, just get right back on the wagon with your next meal and remember, the past is behind you and today is a new day.


Your friend and coach,
Tom Venuto, CSCS, NSCA-CPT
BurnTheFat.com

P.S. If you’re interested in burning fat naturally in a healthy, sensible way, then be sure to take a look at Burn The Fat, Feed The Muscle - it’s the best place to start your journey:

BurnTheFat.com


About the Author:
Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using methods of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: BurnTheFat.com

=====================================
Discover Free and Helpful Information
Subscribe to the monthly KieFit Journal NOW!
CLICK HERE: http://www.kiefit.com/
=====================================

Submit your Articles
Do you write articles about health, fitness, sports, nutrition etc? Feel free to send it to us. If your article meets our needs we will be willing to publish it. Email: articles[at]kiefit.com

Enjoy your healthy life!

Heidi

P.S. Tell your friends about http://www.kiefit.com
P.P.S. Do you use Twitter? You can follow me at http://twitter.com/KieFitDotCom

Two Flat Stomach Secrets For Women

Two Flat Stomach Secrets For Women
By Holly Rigsby, CPT
FitYummyMummy.com

Have you tried everything under the sun to get a flat stomach, only to come up disappointed?

Have you fallen prey to all the gimmicks, fad diets and shameless infomercials promising you that elusive flat stomach that you desire?

Well fret no more, I'm going to let you in on the two ‘secrets' that will help you shed unwanted fat and reveal your toned, flat stomach once and for all.

The first secret for a flat stomach is eating supportively.

While this doesn't seem like a secret at all, most women get this wrong in spite of their best – but misguided – efforts.

Women have fallen prey to low-fat, low-carb, Hollywood, grapefruit, South Beach and every other over hyped diet that marketers can dream up, all in hopes of shedding those unwanted pounds.

But eating supportively is isn't about dieting or deprivation; it's about moderation and balance. While cutting carbs or fats out of your nutrition plan might give you a temporary loss of a couple of pounds, it's typically followed by a drop in metabolism and a weight gain of more than you lost in the first place once you go back to your old eating habits.

So what is eating supportively?

Eating supportively is having protein and carbohydrates at every meal. It's grazing on 4-6 meals or snack each day instead of missing meals and then gorging yourself. It's enjoying a healthy breakfast and not drinking your calories. But most of all, eating supportively is enjoying the foods you love in moderation instead of in excess.

If eating supportively is the first secret to a flat stomach, then what's the second?

The second flat stomach secret is resistance training. Unfortunately, just as fad diets have stood in the path of women achieving the flat stomachs they so desired, so have the myths of spot reduction and cardio being the best method for fat loss. Late night infomercials have long promoted gadgets that promised to spot reduce those trouble spots that women struggle with and sucked us in with testimonials from fitness models that undoubtedly picked up a nifty paycheck for endorsing their wares. But spot reduction is a myth. Think about it – have you ever met someone with a flat stomach and fat arms? Didn't think so. If spot reduction was possible then undoubtedly one of these happy customers would have toned and tightened their stomach, yet kept their flabby arms.

The other myth that has led women astray is the belief that cardio is the best solution for fat loss. Treadmill manufacturers have sold the virtues of the ‘fat burning zone' and led us to believe that we could plod along on a treadmill watching Oprah and before long a flat stomach would be ours. These two myths have diverted us from the path of what really does work – resistance training. Resistance training is a flat stomach's best friend because not only does an effective resistance training session burn plenty of calories while you're doing it, but it keeps you're metabolism revved long after you're done. One recent study showed that you're metabolism would stay elevated for over 36 hours after a resistance training session.

Try to get that out of an aerobics class.

And there's another benefit of resistance training when it comes to getting a flat stomach. The lean muscle that you gain will raise you're resting metabolic rate and help you burn more fat all day long, each and every day.

There you have it, two ‘secrets' that are guaranteed to boost your metabolism and give you that flat stomach you've been longing for. So ditch the diet books and the aerobics classes and start eating supportively and resistance training. Before long that flat stomach will finally be yours.

About the Author

Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back.

Go to fityummymummy.com to get your FREE copy of her special report: "The Five Ways To Boost Your Metabolism."

=====================================
Discover Free and Helpful Information
Subscribe to the monthly KieFit Journal NOW!
CLICK HERE: http://www.kiefit.com/
=====================================

Submit your Articles
Do you write articles about health, fitness, sports, nutrition etc? Feel free to send it to us. If your article meets our needs we will be willing to publish it. Email: articles[at]kiefit.com

Enjoy your healthy life!

Heidi

P.S. Tell your friends about http://www.kiefit.com
P.P.S. Do you use Twitter? You can follow me at http://twitter.com/KieFitDotCom