How To Lose Man Boobs
January 30, 2009 by nctrower
Filed under How To Lose Man Boobs, How to Get Killer Abs
Ok guys, I have been giving the females and moms a whole lotta love lately. Now it is your turn! What is your biggest complaint? Man boobs and a beer belly, you say? Well we’ve got the answer for you too here at www.fatlossbyeatingwhatuwant.com.
I’ve been doing my research (one of my favorite things to do) and I’ve found some of the best resources and information out there for ya. Ok first let’s look at man boobs. Here is some great
info that I found:
The best way to lose man boobs is made up of 4 major parts:
1. Balancing Hormones
2. ________ Diet
3. Chest Focused Muscle Sculpting
4. Chest Fat Burning Cardio
Balancing Hormones
Balancing hormones is really linked to the other three parts as eliminating man boobs is not just about weight loss. That’s why some guys who are quite slim do have man boobs. If you’re approaching it purely from a weight loss stand point, you’re not seeing the big picture and your results will be limited.
Balancing Hormones is all about stimulating the production of hormones we want such as testosterone and reducing destructive hormones.
A tip on balancing hormones:
•Turmeric, commonly found Indian spice can have amazing effects on guys looking to eliminate chest fat. The active ingredient in turmeric is known for its antitumor, antioxidant and anti-inflammatory properties. But it’s also been reported to help guys eliminate man boobs by simply just adding it to their diet.
A________ Diet
It’s got nothing to do with high protein or high carbohydrate intake. It’s focused on hormone balancing rather than losing weight, but it will help you shed fat if you need to.
Tips for your diet:
•Generally avoid simple carbohydrates such as white rice, white sugar and white bread.
•Plan 3 meals and 3 snacks a day so you can stimulate your metabolism and helps reduce muscle catabolism, which can affect your hormones.
•Have 1 day off each week, where you can eat whatever you want. (It sounds crazy, but this helps to speed up your progress)
Chest Focused Muscle Sculpting
The exercises in the Chest Coach System are probably not what you’re looking for to build big muscles. That’s because it focused on exactly what we want, heightened testosterone levels and muscle sculpting. These exercises maximize the anabolic effect so that it stimulates the production of the right hormone in the body such as tetosterone.
Chest Burning Fat Cardio
Tips for chest fat burning cardio:
•Avoid long cardio sessions – Try shorter with more intensity.
•Take up a sport – the stop/start nature is more intensive so you can have shorter cardio sessions.
This is just a quick summary so for more detailed info, be sure to check out LoseManBoobs.com by Cliff Manchaster.
CHECK OUT MY BLOG CONTEST
Naomi Trower AKA
FatLossMama
New Octuplets Mom Needs This Workout System!
January 28, 2009 by nctrower
Filed under New Octuplets Mom
Hospital staff that delivered octuplets
***COMMENT ON THIS POST AND YOU’LL BE ENTERED INTO A DRAWING FOR A CONTEST*** CONTEST DETAILS
I’m sure that you heard of the story here in Los Angeles of the recent birth of octuplets. This is going to be one busy woman! I mean how do you breastfeed 8 children? Her “Me” time is surely going to be out of the question for a while.
***NEWS UPDATE: SHE HAS 6 OTHER CHILDREN ALREADY?*** What was she thinking when she took fertility treatments? Umm..I don’t think she has a fertility issue. Although many of us do not have 14 children, how many of us as moms don’t make ourselves a priority?
The beauty of her situation is that there is a fitness plan even for the mom of octuplets. The Fit Yummy Mummy system is a fitness plan designed for the busy mom.
All you need is to use bodyweight exercises to warm-up, short burst resistance training supersets(using bodyweight and dumbbell exercises) to boost your metabolism, and then finish your workout with short burst interval training to burn fat in a surprisingly short amount of time.
My fitness coach, Holly Rigsby, has structured the Fit Yummy Mummy System so that you can do the workouts in one of 4 different formats – but each way requires no more than 90 minutes per week!
1) First, you can do the 15-minute resistance training portion followed by 15 minutes of interval training. This workout would be done three times per week, preferably with a day of rest between workouts. In total, only 90 minutes per week required!
2) In the second option, you can do the resistance training and interval training on alternating days. That way, you’ll workout up to six days per week for 15 minutes each day – again, no more than 90 minutes per week. I am doing this pattern right now but next week I think I want to switch it up and try the 3X’s/week. Variety is the spice of life!
3) In the third option, you can choose to do one component in the morning and the other component at night. So if it works for you to start your day with 15 minutes of intervals or resistance training, and then slip in another 15 minute workout later in the day, that works too. If you do this, stick to the three day per week schedule, for a total of 90 minutes of exercise each week.
4) Or finally, you can use a combination of the above – whatever suits your schedule. Just aim to do three short burst resistance and three interval workouts each week.
As you can plainly see, the Fit Yummy Mummy System is flexible and adapts easily to your busy and even hectic lifestyle. You don’t have to worry about blocking off an hour or two each day to get to the gym and back. All you need are 15-30 minutes and a small amount of space in your house and follow along with the Fit Yummy Mummy Workouts.
Compare that to what most people do – marathon cardio sessions where they run, jog, cycle or use the cardio machines for 45 minutes straight and then follow it up with 30-60 minutes of ineffective machine circuit training. Sure, that will burn some calories in the gym, but it doesn’t build a better body in a shortest amount of time.
In fact, there are a few drawbacks to long slow cardio, including less-than-optimal results, the potential for overuse injuries and a waste of your precious time. If you only have 30-45 minutes for your workout and you spend it all on a cardio machine, when are you going to train the rest of your muscles and sculpt a better body and boost your metabolism?
It’s research-proven that the best way to burn belly fat is with a combination of short burst resistance training and interval training. It’s fast, it works, you can do it at home, and as you’ll see, its fun! Congratulations..er..or should I say God bless you New Octuplets + 6 Mom in your new journey!
Naomi Trower AKA
FatLossMama
This article on New Octuplets Mom is brought to you by www.fatlossbyeatingwhatuwant.com
Secret Formula To Gain Muscle
January 27, 2009 by nctrower
Filed under How To Gain Muscle, How to Get Killer Abs
As you know by now, I love to research things to find answers for myself and my friends. I have naturally been thin most of my life and haven’t had a need to look into fitness questions until after I had my two kids. It’s been fun to see rapid results in losing my belly fat, losing weight and watching my once athletic, muscled body return the past few months.
I have found some great info on how to gain muscle from Craig Ballantyne, CSCS, MS and I have featured his secret formula to gain muscle here in this article.
Are you ready for his famous “gain muscle or lose fat” chart?
I know this is going to make a few people mad, but it’s the truth about whether a guy should lose fat or gain muscle. If he doesn’t stick to Craig’s recommendations, he won’t get the ripped abs and muscles that he wants.
Scrawny guys have asked Craig how to lose fat, when they have no muscle underneath the fat…they think they will look good if they “get ripped”, but in reality, will look like they are starving. They should focus on gaining muscle instead.
This is a harsh lesson in reality, but too many guys are trying to lose weight when the focus should be on gaining muscle.
In fact, Craig has found in working with athletes and dozens of men in the gym trying to lose fat and gain muscle, a height-weight chart that determines whether or not you should lose weight.
Here’s the chart identifying the cut-off weight for muscle building, and the rule below.
5′6″ – 140 pounds
5′7″ – 145 pounds
5′8″ – 150 pounds
5′9″ – 155 pounds
5′10 – 160 pounds
And so on. For every inch taller, add 5 pounds. For every inch shorter, subtract 5 pounds.
For example, if you are 5′8″, 150 pounds, you should NOT be focusing on losing weight. You need to gain muscle if you are in this range. Focusing on weight loss would be the worst thing you could do. If you do, you’ll look practically anorexic, to be blunt.
Instead, you must focus on gaining muscle. This will improve the appearance of your body, and take you from a stick-figure to a lean, muscular physique with a better chance of seeing your abs.
And don’t worry, you’re not going to look huge. At 5′8″, a guy would have to be at least 180 in order to be considered “jacked” or “huge”.
And the best news of all? Because skinny guys are untrained, simply starting a muscle building program will give them maximum fat loss and muscle gain at the same time. They are going to get the best of both worlds.
To use Turbulence Training to gain muscle and lose fat, simply stick to the weight training workouts only. Avoid the hard interval cardio for at least 4 weeks as you gain muscle, and eat extra calories right after your workout (as well as having a bigger breakfast than normal). These two changes will allow you to gain muscle and lose fat.
Naomi Trower AKA
FatLossMama
Top 10 Super Foods to Jump Start Your Metabolism!
January 25, 2009 by nctrower
Filed under Jumpstart Your Metabolism
Great article by my fitness coach, Holly Rigsby
Seems everyone has a list these days. Well I have one of my own that not only works for me, but for hundreds of Fit Yummy Mummy’s as well. These foods will not only help your body burn more calories but they are delicious, affordable and EASY to prepare. So print out this list and Get Energized!
1. High Fiber Cereal - look for 5 grams or more of Fiber and no more than 8g of sugar. It’s good to have at least one hot cereal (rolled oats) and one cold (Kashi Go Lean Crunch).
2. Apples - Okay, any fresh fruit will do, but apples are so easy to grab and go, we always have them on hand. Make it easy on yourself and have at least 2 different fresh fruits you can choose to eat each day. This week I have apple slices and grapes on hand.
3. Almonds - Your “portable protein” – the perfect emergency snack or pair it up with a fruit or veggie. High in metabolism-boosting Protein and Healthy Fats. But it is easy to eat too many – measure out 1/4 cup servings and stick in a snack size baggie.
4. Eggs - Yes, they ARE good for you. They are considered the gold standard of protein quality because of their superior amino acid content. It takes less than 3 minutes to prepare an egg.
5. Spinach - This super veggie goes with everything. At only 5 calories per cup how could it not?! Use in omelets, wraps, salads, side dishes…the list goes on.
6. Yogurt - great source of protein and the live cultures help boost immunity. It goes great with Kashi Go Lean Crunch or other high fiber cereals. HOWEVER: Avoid choosing brands that contain added sugar – especially High Fructose Corn Syrup. Read the ingredients!
7. Grilled Chicken - okay this is tied with frozen wild salmon filets (loaded with omega-3’s.) One of the easiest, most versatile “meal makers” available. I’ll have to share the many ways chicken can be prepared just to prove it is not boring to eat!
8. Black Beans - Packed with the leanest protein and very high in fiber – and only $.75 a can – how can you go wrong? Beans are a great alternative to those who feel like they are eating the same protein day in and day out.
9. Salsa - yes, tomatoes have wonderful health benefits, but in salsa form they also work well to add low cal, energizing flavor to your meals. From eggs, to rice and beans and even as a salad dressing. Choose a spicy variety and get the added metabolism-boosting kick from Capsaicin – the chemical in peppers that gives them their bite.
10. Green Tea - A Morning Must. Now I used to be an avid Starbucks fan….but the extra calories and ton of sugar completely sabotaged my results. Green tea was the perfect replacement. It has a lower level of caffeine and loaded with EGCG. (studies show this ingredient causes your brain and nervous system to run more quickly- helping you burn more calories.) BONUS: It enhances your mood as well.
Naomi Trower AKA
FatLossMama
This article on Jump Start Your Metabolism is brought to you by www.fatlossbyeatingwhatuwant.com
3 Top Belly Blaster Exercises
January 23, 2009 by nctrower
Filed under Belly Blaster Exercises
Article by my fitness trainer, Holly Rigsby
Get Ready to Target Your Core!
If you’ve been searching for the most effective Tummy Flattener – you’ve found the right place! As far as your workouts go, you need to use upper body and lower body exercises that work many muscles at once – but I can hear you saying, what about my abs?
I want to get rid of my “mommy belly”!
Sure, including Abs as part of your routine is beneficial for strength purposes, but remember – no amount of “abs exercises” will make your belly fat disappear. Doing hundreds of crunches a day will do nothing to flatten your tummy. Believe me, I know from experience! I used to do 100 crunches/day with NO results until I found these exercises!
You will get three times more out of your workout by concentrating on the largest muscles. The “Abs” that you want to work through crunches are small….you can burn triple the amount of calories by doing full body exercises that also include a core component.
Your CORE is your body’s pillar. It must be strong in order for the exercises you do to be most effective, delivering faster results. Some of the best “ab exercises” actually use your whole body! (work your abs, use more muscles, increase your metabolism….that’s the way to go!)
Here are 3 Top Belly Blaster Exercises:
The Plank
The plank seems to magically flatten your belly as you engage the deepest muscles of your core. Be sure to form straight line from the ears, through shoulders and hips, to heels. Your body should not arch or sag. Engage your legs and your glutes and hold for as long as you can. Also make sure to hold in your belly tight. Ideally you will work your way up to 3 sets of 60 second holds.
The Side Plank
Raise your body in a straight line so that your body hovers over the mat. Keep your back straight and your hips up. Hold your abs tight. Pull your navel into your spine but breathe normally. Hold this position for the recommended amount of time.
The Belly Blaster
These are tips that I’m learning from my fitness coach Holly Rigsby. She also has even more advanced belly blasters with different variations of the above exercises. As an athlete, this is very helpful for me because I tend to plateau in my weight loss. I love that she has incremental workouts so be sure to check out more of her exercises that focuses on all of those mommy trouble spots at Fit Yummy Mummy.
Naomi Trower AKA
FatLossMama
My Fitness Challenge Update!
January 22, 2009 by nctrower
Filed under Fitness Challenge
I’m in week 3 of 12 of my fitness challenge. This is my version of The Biggest Loser. I’ve been learning so much! I’ve been averaging 1850 calories per day and it is still not enough! After I inputted my weight, height, age, body fat and exercise level, I need to be eating 2200 to 2300 calories/day to start losing weight! Wowzers! I had no idea that I have to eat so much and I’m sure there are others out there that aren’t aware of this either! Here is an online body fat tester and a customizable calorie calculator calorie_calculator2 for you to input your stats.
I’m not getting caught up in weighing myself every single day because the scale is only one indicator of progress. I’ve actually tried on a pair of jeans that I couldn’t even pull over my thighs. They now fit over my thighs but now I can’t button them up! LOL PROGRESS! I can’t wait to be able to button them up and observe how loose they feel.
I also have 2 local friends that are in the challenge with me and they have noticed some drastic results already! It’s been exciting, fun and challenging to keep eating healthy foods every 3-4 hours but we are making it happen. Stay tuned for more details to come!
Oh wait! Speaking of The Biggest Loser, I was looking at an ad with Jillian Michaels and I thought to myself, “My fitness trainer, Holly Rigsby looks more hot than her!” : ) Let me know what you think! Here are more details on Holly Rigsby’s Fit Yummy Mummy program.
Jillian Michaels
Holly Rigsby
Naomi Trower AKA
FatLossMama
Flat Tummy Nutrition Tips
January 21, 2009 by nctrower
Filed under Flat Tummy Nutrition Tips, How to Lose Belly Fat
Great article by my fitness trainer, Holly Rigsby
Diet Tips and Strategies that DO Burn Fat and Lead to Flat Tummy Results
What and How you need to Eat to get Results
When it comes to shedding the belly fat and achieving a flat belly, diets are NOT the way to go. The typical diet focuses on deprivation and denial and only leads to weight gain. If your goal is to supercharge your metabolism and burn the stubborn pounds of fat – you need to EAT!
Therefore when I refer to the word “diet” within the Fit Yummy Mummy context – it means How and What you eat.
Here are surefire “diet” strategies you can implement now so you can see and feel results in a matter of weeks!
Write down everything you eat for 3 to 5 days - this at least gives you a starting point for what habits you have and what needs to be tweaked.
2. Eat something every 3 to 4 hours - starting with Breakfast! Yes you are super busy and it may seem hard at the start – but you can and you must do so. Ease yourself into the habit by eating something….then tweak your choices as you feel more comfortable with this new routine.
3. Cut out or cut down on anything that is processed - ready to eat in a bag, can or box (yes this includes frozen meals) – you will substitute these foods with whole, natural foods – if you could hunt it or harvest it – it is a good choice.
4. Every meal needs to have a protein - lean meat, fish, nuts, beans, dairy, or soy products. Compliment with lots of fresh or frozen fruits and/or veggies. Complex carbs can also be added in moderation to each meal.
5. Do not Drink your Calories - this is the quickest way to initiate weight loss. Your body has no choice but to store these empty calories as fat. Trade these drinks out for water. You will not only notice a difference in your jeans, but in your energy levels as well.
A Sample Fit Yummy Mummy Meal Plan:
Breakfast: rolled oats, blueberries, almond milk and walnuts
Snack: apple and peanut butter
Lunch: whole wheat tortilla rolled with turkey, spinach and salsa, side of baby carrots
Snack: string cheese and grapes
Dinner: salmon, brown rice, broccoli
Naomi Trower AKA
FatLossMama
4 Steps to Permanent Weight Loss
January 19, 2009 by nctrower
Filed under How to Lose Belly Fat, Permanent Weight Loss
There are many keys to permanent weight loss. There are so many fad diets that people try for a short time but a lifestyle change is what is needed most. The best weight loss success is when you combine your motivation, fitness and nutrition plan optimally. Here are 4 Steps to Permanent Weight Loss:
1. Get Your Motor Rolling It is important to access your current state of mind and get moving. Check all that apply to you:
- I take full responsibility for the current state of my body
- I am ready to make the necessary healthy changes to my diet
- I am ready to start exercising regularly and fit it into my busy schedule
- I am looking for permanent weight loss NOT a quick fix for a short time
- I want to lose weight for me NOT simply because of someone else’s desire
- I WILL NOT quit because I’m not seeing results fast enough
2. Stop the Diet Mentality because most people believe a diet is to reach a certain goal for that 20 year reunion or that family wedding. It’s a lifestyle not a way to look good for a certain event. One of the biggest enemies of permanent weight loss is emotional eating. This would be eating because you are bored, stressed or just had fight with a loved one. It is important to know these triggers and find other positive alternatives to take its place.
3. Get Your Attitude in Check People who have a positive attitude are always more successful in permanent weight loss and life change. “I can’t’s” need to change to “I will”. Self affirmation is very powerful. Here are some great examples:
-
I will gain more energy
-
I will have more self confidence
-
I will lose weight and feel better overall
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I will fit into my old jeans
-
I will be a great role model for my kids
4. Healthy Eating It’s not rocket science to eat healthy. I always make it a practice to eat a protein and produce at every meal. You will also be amazed when you start a food journal just how much crap you are really eating. I’ve lost more weight just by keeping track of my calorie intake. Once I’ve done that for several weeks, I know what foods are good and what are not. Here are more healthy eating tips.
Here is a great video that will get you started on the right path in the new year which is based on the Fit Yummy Mummy program.
Naomi Trower AKA
FatLossMama
This article on 4 Steps to Permanent Weight Loss is brought to you by www.fatlossbyeatingwhatuwant.com
How to Lose Belly Fat
January 13, 2009 by nctrower
Filed under How to Lose Belly Fat
How to Lose Belly Fat has been a hot topic and many people are doing searches on the net to find the best way to reach this goal. Of course most people want the quick fix by using lotions and potions. However, the best way to lose belly fat is by working your core, engaging in short burst exercises and and eating nutritional meals every 3-4 hours.
I’ve been amazed at the amount of calories that I need to consume every day to jump start my metabolism and lose weight! For my height, weight, build and activity level, I have to eat between 1800 and 2200 calories a day! Here is a formula for you to figure out your daily calorie intake requirements. calorie_calculator1 Most people believe they have to starve themselves to lose weight but the exact opposite is true.
How to lose belly fat is so prevalent for women as our children leave us wounded with extra belly flab. Here are the culprits that are to blame for my flab.
Jayden, 7 yr old as The Black Elvis and Nelia, 3.5 yr old who can’t wait to be a USC cheerleader (little does she know she has to major in engineering like her mama!) They are cute so I guess I’ll keep them. They are constantly asking me why I’m doing so many exercises. I honestly tell them that they created all my fat! 
My goal is to be a fit yummy mummy with this Quick Mom Workout plan. Most women complain that they don’t have enough time to exercise. Well this plan doesn’t allow you to use that excuse. There are 2 options for the busy mom. You can work out for 15 mins/day for 6 days or 30 mins every 3 days. The specific exercises in this plan are geared for all of the common mommy trouble spots from belly fat, muffin tops, flabby arms, thunder thighs and large hips.
You don’t have to be a mom to see results but most moms gravitate to this site due to the effectiveness in a short amount of time. It’s also more motivating to know that you don’t have to spend 1.5 to 2 hours in the gym. I do all of my workouts in the comfort of my own home. I also enjoy the savings of a gym membership.
There is a very similar program with the same concept for men called Turbulence Training. Men, you don’t have to feel left out in the cold. In fact, both programs have some of the same exact exercises. Make 2009 your year to lose your belly fat! Stay tuned for my before and after pics in 12 weeks….
Naomi Trower AKA
FatLossMama
This article on How to Lose Belly Fat is brought to you by www.fatlossbyeatingwhatuwant.com
Are You Using Facebook and Twitter?
January 9, 2009 by nctrower
Filed under Motivational
I have received so many encouraging words regarding my fitness challenge (see my post below for details). I even have several people that are joining the challenge with me all because of my interactions with Facebook and Twitter.
Facebook allows you to import your blog to your profile or your Facebook page. I recently created Facebook pages for my health and fitness goals as well as for my business. It is also possible to incorporate your Twitterfeed within Facebook as well.
Facebook pages are so easy to setup but yet hard to find! Here is My Health & Fitness Facebook Page and My Business Promotion Facebook Page. Please feel free to become a fan of these pages and tell your friends! If you would like pages like these to promote your site, just let me know and I’ll lead you in the right direction…
