Post by YourTrainerRob on Sept 15, 2013 22:51:19 GMT
As a personal trainer, I have been in the presence of many amazing women who have one thing in common; they want to get rid of that stubborn kangaroo pouch and have a flat and attractive stomach. So I thought I would share four strategies for kicking that kangaroo pouch to the curb.
1) Prioritize your diet – cleaning up your eating is a must. Your diet should consist of lean protein, veggies, and fruit (sparingly), and healthier carbohydrates like sweet potatoes. Anything that is processed, has sodium, sugar, is fried, creamy, or a sauce will have to be avoided. That’s right all the junk has to go, if you want your junk to go.
I don’t think we truly comprehend the saying “You are what you eat”; until we truly get on board with cleaning up our eating and seeing the body can change in dynamic ways.
Also I encourage you to make controlled decisions. So many times decisions are made too quickly without truly asking ourselves, “Is this the healthiest option that is directly related to my goal?” Most of the time a decision is made when we are pressed for time, in a hurry to get out of the door, or we have skipped meals during the day and now we are looking for something readily accessible. Try to avoid these situations by not allowing yourself to get in the situation in the first place. Make your daily diet a priority.
And last, but definitely not least; drink plenty of water. In fact, water should be your only source of beverage consumption!
2) Protein – an adequate amount of protein must be consumed daily. How much is left to the discretion and guidance of your physician or dietitian. Protein is necessary for building healthy muscles. In order for muscles to grow and strengthen, they must be broken down – that’s where exercise comes in. When you work out, your muscles are being broken down as they are used to produce force, acceleration, power, and endurance during your workout. Then when you consume lean and healthy protein sources, your body rebuilds your muscles using the protein source. Not only are they rebuilt, but they are rebuilt stronger, bigger, and better than before.
That’s not all; when your body increases in overall muscle capacity, your metabolism will increase. Yes, bonus! So as you lean up, and gain strength, you will begin burning even more calories during the day. So while you are sitting at your desk at work, you are burn more calories; and while you are preparing dinner for the family, you are still burning calories. The more calories your burn, while building lean and slender muscle, the more tone your body will be and the more firm and flat your stomach will be. Call this a win-win situation.
3) Plan of action – know what you will be doing for the day; especially, relating to eating, exercise, and sleep. In other words, strategize. Create a plan or strategy based upon your goal that will help you succeed. Think about it. Wars have been fought for centuries, and I can bet that every successful victory began with a strategy. I implore you to plan and prepare for the day. Prepare all meals the night before and strategize when you will eat, identify what time you will be working out, and also strategize when you will finally call lights out.
When it comes to exercising, perform full body workouts. Just doing stomach routines will not cut it. Full body workouts build and strengthen muscles from head to toe, and also gives you the opportunity to burn the most calories (which can work in your favor when it comes to increasing metabolism). By working the entire body, no body part will feel left out. However, I will encourage you to do a little something extra for the pouch region. There are a plethora of exercises for the core and abs that can leave little Joey wondering “Where’s my pouch?” Here’s a few:
• Scissor Legs
• Leg Lifts
• Planks
• Toe Touches
• Crunches
• Glute Bridges
• High Plank Knee Twist
• Bicycle Legs
• V Touches
• Cross Crunch
• Crunch Kicks
• Reverse Crunch
Eating, exercise, and sleep must be on one accord in order for you to maneuver your way to kicking the kangaroo pouch to the curb.
4) Patience – it’s going to take time, so be positive. Please understand that transforming your body takes time. Even when you’re eating right, regularly working out, and getting plenty of sleep; it will still take time. I encourage you to not focus on the time it takes; rather, learn from the process to help others. Gain wisdom and make notes on what worked for you and what didn’t work for you; because I can guarantee there is someone who needs to hear what you have been through and what you have to say.
I hope these tips help you to kick the pouch to the curb!
Your Trainer Rob
1) Prioritize your diet – cleaning up your eating is a must. Your diet should consist of lean protein, veggies, and fruit (sparingly), and healthier carbohydrates like sweet potatoes. Anything that is processed, has sodium, sugar, is fried, creamy, or a sauce will have to be avoided. That’s right all the junk has to go, if you want your junk to go.
I don’t think we truly comprehend the saying “You are what you eat”; until we truly get on board with cleaning up our eating and seeing the body can change in dynamic ways.
Also I encourage you to make controlled decisions. So many times decisions are made too quickly without truly asking ourselves, “Is this the healthiest option that is directly related to my goal?” Most of the time a decision is made when we are pressed for time, in a hurry to get out of the door, or we have skipped meals during the day and now we are looking for something readily accessible. Try to avoid these situations by not allowing yourself to get in the situation in the first place. Make your daily diet a priority.
And last, but definitely not least; drink plenty of water. In fact, water should be your only source of beverage consumption!
2) Protein – an adequate amount of protein must be consumed daily. How much is left to the discretion and guidance of your physician or dietitian. Protein is necessary for building healthy muscles. In order for muscles to grow and strengthen, they must be broken down – that’s where exercise comes in. When you work out, your muscles are being broken down as they are used to produce force, acceleration, power, and endurance during your workout. Then when you consume lean and healthy protein sources, your body rebuilds your muscles using the protein source. Not only are they rebuilt, but they are rebuilt stronger, bigger, and better than before.
That’s not all; when your body increases in overall muscle capacity, your metabolism will increase. Yes, bonus! So as you lean up, and gain strength, you will begin burning even more calories during the day. So while you are sitting at your desk at work, you are burn more calories; and while you are preparing dinner for the family, you are still burning calories. The more calories your burn, while building lean and slender muscle, the more tone your body will be and the more firm and flat your stomach will be. Call this a win-win situation.
3) Plan of action – know what you will be doing for the day; especially, relating to eating, exercise, and sleep. In other words, strategize. Create a plan or strategy based upon your goal that will help you succeed. Think about it. Wars have been fought for centuries, and I can bet that every successful victory began with a strategy. I implore you to plan and prepare for the day. Prepare all meals the night before and strategize when you will eat, identify what time you will be working out, and also strategize when you will finally call lights out.
When it comes to exercising, perform full body workouts. Just doing stomach routines will not cut it. Full body workouts build and strengthen muscles from head to toe, and also gives you the opportunity to burn the most calories (which can work in your favor when it comes to increasing metabolism). By working the entire body, no body part will feel left out. However, I will encourage you to do a little something extra for the pouch region. There are a plethora of exercises for the core and abs that can leave little Joey wondering “Where’s my pouch?” Here’s a few:
• Scissor Legs
• Leg Lifts
• Planks
• Toe Touches
• Crunches
• Glute Bridges
• High Plank Knee Twist
• Bicycle Legs
• V Touches
• Cross Crunch
• Crunch Kicks
• Reverse Crunch
Eating, exercise, and sleep must be on one accord in order for you to maneuver your way to kicking the kangaroo pouch to the curb.
4) Patience – it’s going to take time, so be positive. Please understand that transforming your body takes time. Even when you’re eating right, regularly working out, and getting plenty of sleep; it will still take time. I encourage you to not focus on the time it takes; rather, learn from the process to help others. Gain wisdom and make notes on what worked for you and what didn’t work for you; because I can guarantee there is someone who needs to hear what you have been through and what you have to say.
I hope these tips help you to kick the pouch to the curb!
Your Trainer Rob