How To Improve Muscle Tone Without Becoming Bulky

Most women who want to improve muscle tone worry that they’ll end up bulky, looking more like the Incredible Hulk, without the green. The bulky look doesn’t work for many men either, unless they want to enter body building competition. The good news is that you can tone up without bulking up and it’s relatively easy. If you’re working with a trainer, he or she will show you how to do that, but for the rest, here are some tips that will help.

You need to lose fat, while building muscle and improving your posture.

Strength training workouts are necessary for building that lean toned appearance, so is fat loss. If you have a layer of fat covering those lean muscles, nobody will be able to see how toned you are. To burn fat, strength training is excellent. Go for multi-joint—compound exercises that work several muscle groups and torch calories. Squats, shoulder presses, pull-ups, deadlifts and bench presses are examples. Exercises that improve your posture can make you look thinner and more toned quickly.

Getting stronger should be your focus.

Strength training is extremely important, no matter what your fitness goal. It’s important for daily living to help prevent accidents and injuries. It’s especially important for seniors who want to maintain independence. You need a full body strength training workout at least twice a week to be at your best, with 48 hours between strength training workouts. Each muscle group should have eight to twelve repetitions.

Keep lean by minimizing the amount of rest you get.

The more strength training sets you do, the more potential for bulkiness, but resting more between sets can actually bulk you up, too. Taking less time to rest between sets can actually reduce the potential for that bulky look. According to one study in 2016, men who rested one minute, compared to those who rested three minutes, showed that those who rested longer developed muscular hypertrophy—bulkier muscles.

• If you are a woman, hormones prevent that bulky look. In fact, women who build bulky muscles have to work super hard or take supplements in order to get bulky. Doing it naturally is extremely difficult.
• Your posture plays a big role in getting that lean, defined muscular appearance. Yoga, Pilates, and stretching exercises that work through the entire range of motion can build long lean muscles, but so can making sure your posture is correct.
• The amount of body fat you have will determine how lean you look. Combine your workout routine with a healthy diet to get the best results.
• If you’re lifting weights, choose lighter weights, isolation movements and more repetitions for less bulk and a toned look. Your trainer will create a program specifically for your fitness level and goals.

For more information, contact us today at 180 Fitness

There are a lot of health problems that can occur when you have a magnesium deficiency, some minor and others more serious. While severe magnesium deficiency is relatively rare, reported in less than 2% of the population, undiagnosed mild deficiency is far more prevalent, occurring in as much as 75% of the population. Deficiency can occur for a number of reasons. A bad diet is one, but some health problems that can actually make it more probable. People with celiac disease and chronic diarrhea are more prone to deficiencies. So are diabetics, alcoholics and people with HBS—hungry bone syndrome.

If you get frequent muscle cramps, you might be low on magnesium.

Not all tremors, muscle cramps or twitches are from magnesium deficiency. Some of those things occur in older adults without deficiencies and even if a deficiency occurs, supplementing with magnesium may not help in older adults. Some deficiencies can even cause seizures or convulsions. If you’re getting muscle cramps and muscle twitches occasionally, it could be normal or from other causes, like medication, neuromyotonia or a motor neuron disease.

Checking your magnesium levels may be an important predictor of heart disease.

Scientists believe that low magnesium levels can be linked to all types of heart disease from high blood pressure to plaque build up, cholesterol problems, hardening of the arteries and calcification of soft tissue. In fact, low magnesium may be a good predictor of the potential for heart disease. High blood pressure can be caused by deficiencies and studies show that magnesium supplements can benefit those people. People with irregular heartbeat that may also suffer from heart palpitations, light-headedness, shortness of breath, chest pain and fainting. Severe arrhythmia can increase the risk of heart failure and stroke.

Is anxiety or depression a problem and there’s no identifiable cause?

There are many mental health disorders that can come from lack of magnesium. Depression and anxiety are two, but lack of emotion, apathy and mental numbness are also early symptoms, with the potential for coma and delirium a potential for severe deficiency. Scientists hypothesize that magnesium shortage can cause nerve damage and that can increase the potential for mental health conditions in some people.

• Animal studies indicate that low magnesium levels might lead to osteoporosis. It could cause the bones to weaken and also cause calcium levels, necessary for strong bones, to be lower in the blood.
• Chronic exhaustion and fatigue with muscle weakness could indicate a magnesium deficiency. Low magnesium can cause potassium deficiency that leads to the muscle weakness.
• Severe asthma may have a link to magnesium deficiency. Studies show that people with asthma may have lower levels of magnesium. Lack of magnesium can create the build-up of calcium in the lining of the lungs that restrict breathing.
• Foods that are good sources of magnesium include dark chocolate, pumpkin seeds, popcorn, almonds, peanuts, other seeds and coffee.

For more information, contact us today at 180 Fitness

Not all carbs are bad carbs, nor are they all good carbs. That’s why going on a low carb diet requires you do more than just cut out all carbohydrates. Not only would that NOT make sense, it would be very unhealthy. With all the talk about low carb diets, let’s first identify exactly what a carb is and what a low carb diet entails. There are three macronutrient groups, protein, fat and carbohydrates. Carbohydrates—carbs—include both highly processed and unprocessed ones in three categories, sugars, starches and fiber. Carbs are fuel for the body and can be broken down to energy.

Low carbohydrate diets, often called keto diets, limit the number of calories from carbohydrates.

Low carb diets can help you lose weight and even improve your HDL cholesterol, blood pressure and blood sugar levels, but long term studies show it could increase the risk for serious conditions like cancer, stroke and coronary heart disease. The positives and negatives of a low carb diet revolve around the type of carbs you eliminate from your diet.

Which carbs are good and which are bad?

Sugars and highly processed white flour products not only help pack on the pounds, they aren’t heart healthy. Carbohydrates that are fiber-rich, such as fruits and vegetables, are staples of a heart healthy diet. The more processing a carb undergoes, the more it slides to the unhealthy or bad carb side. Baked goods, candy, pizza, and junk food fall on the “do not eat” side of the carbohydrate spectrum, while carrots, celery, red peppers and other vegetables are on the healthy or good carb side. In between the two and closer to the healthier side than the middle, based on how they’re prepared are potatoes, peas, corn, and squash.

Good carbs have more to offer than just calories—energy.

You don’t have to have carbs in your diet, but for thousands of years man has consumed them. It’s simply easier to get energy from carbohydrates. Protein takes more processing, so you feel full longer, while fat slows the digestive process, so it also adds to that full feeling. Most carbs are quick energy, except for fiber-rich ones, such as vegetables and fruit. They also fill you up longer. Highly processed carbs, like sugar and white flour do not contain fiber and also do not contain other nutrients that are beneficial for your health. If you’re cutting down on carbs, cut down on junk food, white flour and sugar products. Pile your plate with green leafy vegetable, red fruits and vegetables, yellow and even purple ones.

• Some foods contain fiber, which doesn’t digest in the body. When you remove the fiber, you get net carbs, the number of carbs your body actually uses for energy.
• A one cup serving of green beans contain 8 grams of carbs with just 4 grams of net carbs. A cup of broccoli is 6 net carbs less the non-digestible fiber, 3.6 net carbs. One cup of sugar is 199.96 carbs and 199.96 net carbs since there is no fiber.
• Even high carb vegetables, such as potatoes, peas, corn, and squash can be important in your diet. Squash has a 16 net carbs, but also is high in vitamin C and beta-carotene that becomes vitamin A in the body, plus contains other nutrients, such as B6 and protein.
• Whole grains have benefits that processed white flour doesn’t contain. They are in the “good guy” encampment. Many bad carbs come in a liquid form, such as soft drinks, which are mostly sugar water.

For more information, contact us today at 180 Fitness

Having adequate protein is important, but can you have too much protein? How much is sensible and healthy? You need protein to maintain your muscle tissues. Protein is made of amino acids and digests back to its basic amino acid. Those are necessary for the creation of enzymes, act with the hormonal system, build connective tissue, provide energy and boost the immune system. The amino acids also help balance the fluid in your body, build tissue throughout the body and are important to the immune system. A number of factors go into that decision on how much protein you require.

Your sex and your level of activity help determine the amount of protein you need.

The factors that determine the amount of protein necessary include body weight, sex and how active you are. If you’re working out with weights and trying to build muscle tissue, you’ll need more protein. Of course, the more you weigh, the more protein you’ll need, so the amount is based on percentages of daily intake. Women need more protein, since they have less muscle mass. The required daily amount is approximately 10% of your total caloric intake, but most people in America eat approximately 16%. Seniors need more to help preserve muscle mass, since they don’t process protein as well.

New diets are based on eating more protein.

The three macronutrients in a diet are carbohydrates, fat and protein. The traditional view of consumption is to allocate 10 to 35% of those calories to protein, with 45 to 65% going to carbohydrates and 20 to 35% to fat. Increasing the protein can actually improve your chances of losing weight. For the average person the DRI—the Dietary Reference Intake—is to consume 0.36 grams of protein per pound of body weight.

You can harm your body by consuming far more protein than you need.

Some of the problem comes from the food you don’t eat if you include too much protein in your diet. You’re more apt to cut out healthy carbohydrates, which often provide fiber. Less fiber leads to constipation, an increased risk for heart disease and for some, chronic illness. Too much protein can affect your kidneys, while increasing the risk of causing liver dysfunction, bone disorders, cancer and artery disease.

• There are many experts now leaning toward the intake of more protein, especially if you’re trying to lose weight. It digests slower, so you eat less and it takes a lot of calories to digest it.
• If you eat too much protein over a long time, it could be unhealthy. However, too much protein is 0.9 grams per pound of body weight. A 16-oz rib-eye steak has 7 grams of protein, so 130 pound person would have to eat over 16 steaks every day to achieve that amount.
• Ensuring you get high quality protein is important. High quality protein can come from beans, salmon and yogurt. It’s far better than getting all your protein from red meat.
• Eating a diet higher in protein can boost your metabolism. It also can help stabilize your blood sugar if you’re eating a sugary treat.

For more information, contact us today at 180 Fitness

Clients at 180 Fitness in Gloucester, ON, know that what you eat is as important as exercise to achieve good health. It’s one reason many consider holistic eating. Just what is holistic eating? It’s a belief that your body requires healthy whole foods to be at its best and that our bodies, mind and spirit are intertwined, each affecting the other. It considers a healthy diet as part of the whole person perspective. Each person has a specific need and the diet for each is unique, based on that need.

A nutritionist asks many questions to find out exactly what your body needs to be its best.

Before discussing the diet you require, there are a number of assessments that must be taken. What’s your level of vitamins and minerals? Are your thyroid/iodine levels correct? What’s your body composition based on fat and your body measurements? Each person’s metabolism works differently, so measuring that is important for identifying the proper diet.

Holistic eating emphasizes several things to improve your diet.

The amount of water you drink each day is important for staying hydrated. Dehydration causes many problems, from lack of energy to how you digest food. Organic food is important, since it eliminates pesticides, herbicides, food with antibiotics and hormones, GMO food and food that’s irradiated. Eating whole grains, fresh fruits and vegetables, particularly those locally grown, foods that provide essential fatty acids in the right balance, minimally process food and food that is dense in nutrients are all part of a holistic diet.

If you’re a fast food junkie, you aren’t eating holistically.

Most fast food is high in salt and contain lots of high fructose corn syrup or other sweetener. Both are hard on your body and your health. They contribute to existing health issues and also cause others. Soft drinks are also eliminated in these diets and often so is coffee. Some foods still contain trans fats. Those have been proven to be detrimental for your health. Any food with additives should be eliminated. Choose packaged foods with the fewest ingredients and even better if it has just one, such as peanut butter that contains just peanuts.

• Holistic diets focus on eating healthy whole foods, those with little processing, since you’ll get more nutrients from fresh produce. Heat destroys some of the nutrients. The lycopene in tomatoes is the only excepting, since cooking increases the lycopene content, even though heat destroys its vitamin C.
• If you’re adding more fiber to your diet, add it slowly. It can cause gas and other digestive issues when increased too rapidly. Making other changes gradually allows you to accustom your body to the change.
• One way to improve your chances of success on a holistic diet is to rid your cupboards of unhealthy food. Always read the labels on food to check ingredients before you purchase.
• A holistic diet that addresses your personal issues can help you live healthier, while also aid in weight loss. You’ll feel healthier, have more energy and probably a different attitude toward life.

For more information, contact us today at 180 Fitness

Your diet can play a huge role in whether you enjoy every day to its fullest or look at the world through cloudy lenses. A high sugar diet can contribute to depression, just as a diet low in Omega-3 fatty acids does. Spices and herbs fight depression, so they can be just as important for flavor as they are for your peace of mind. Many spices we use today were first used medicinally. Many were used for melancholia hundreds of years before they were used as spices.

Saffron was used by ancient Greeks then and is still used for depression.

In Greek mythology, Hermes transformed a dead friend, Krokos, into the flower that provides saffron via the stigmata. It’s still used today for it’s a ability to fight depression and boost immunity. In fact, there are studies being done now that are testing the viability for use, and they look promising. Those studies show that levels of serotonin—a mood improving neurotransmitter—are increased when taking saffron. Another study showed that saffron made a significant reduction in symptoms of depression compared to a placebo and as effective as antidepression medication.

Rhodiola looks like sedum, but has benefits for depression and stress.

Besides other health benefits, Rhodiola helps the body improve its response to stress and reduce the symptoms of depression. It’s believed that the HPA— hypothalamic-pituitary-adrenocortical—axis of the body is overactive when depression occurs and this herb helps reduce that over activity and improve nerve cell communications. Some studies show that taking an extract for 12 weeks can make a meaningful difference in the reduction of depression. It was less effective than a popular medication for depression, but had far fewer side effects. Another study combined it with saffron, which made a significant difference in adults with moderate depression symptom after taking it just six weeks.

St. John’s wort tea has been used for centuries to fight depression.

St. John’s Wort is a popular herb that has shown promise in reducing symptoms in people with depression. Over 35 studies found St. John’s Wort made a difference when treating depression by lowering the symptoms of mild to moderate depressed individuals. It does have a drawback, which is a potential interaction with other antidepressant medications and the combination could prove life threatening. Don’t let the word “wort” deter you. It simply means plant, root or herb in old English.

• Ginseng was used for many ailments, particularly low energy, which can occur with depression. It’s also used to fight the effects of stress. Even though there are studies, none are conclusive for its benefits for depression.
• Chamomile tea has long been a treatment to help people relax, but it also has helped people with depression and anxiety, according to a study in 2012. It produced results far more significant than a placebo.
• If you want to sleep soundly, put a little lavender oil on your pillow. Studies also show that it can reduce anxiety significantly. Studies are underway on how it treats depression.
• While it’s not an herb, low vitamin D levels may cause depression. Studies show that it has a direct effect on depression and you can get it free with exposure to the sun.

For more information, contact us today at 180 Fitness

Not everyone is ready to change their lifestyle all at once. Some don’t feel fit enough to actually start a full exercise program, while others find it intimidating change to healthy eating habits and working out regularly all at once. You can take small steps to a healthier lifestyle, much like dipping your foot in the lake before you dive into it. Every healthy change you make improves your health and they all add up to a healthier lifestyle. In fact, sometimes, making small changes until they become a habit is the easiest and best way to start a healthier lifestyle.

Get more exercise.

You don’t have to start a full fledged exercise program to start seeing changes. Just vow to move more. Take the stairs instead of the elevator. Park further from the store. Every hour get up and move five-minutes. Take a ten-minute walk three times a day. You can start with a short walk and increase your speed as you progress, measuring your distance at the five-minute mark, then turning around and going home. Either opt for longer walks or more distance in a short time. Take a break three times a day and do a few exercises. Vary the exercises to work different muscles.

Chew your food more.

Just chewing your food longer could actually help you lose weight, while also improving your digestion. Why? The answer is simple. It takes a while for your stomach to contact the brain to tell it you’re full. When you eat slower, your brain gets the message before you’ve eaten too much, so you stop sooner. Your mouth is also an important part of the digestive process, so more takes place in your mouth, giving the rest of your digestive system a bit of a break. A new process, called mindful eating, where you focus on each bite, it’s flavor and the texture, has proven to help weight loss. Is it the focus on food that does it, or the fact it takes you longer to eat?

Cut out products with added sugar.

Cutting out products with added sugar may seem like a small step, but it’s really, really hard and one of the best steps you can take to improve your health. Read labels before you buy and simply avoid those with added sugar. There are as many as 56 different names for sugar, such as fructose corn syrup, dextrose, maltose or sucrose, and they’re in most processed food. If you find you want something sweet, switch to fresh fruit or unsweetened applesauce.

• Drink more water. Dehydration can be a problem for many people, so cut your weight in half and drink at least one ounce of water for pound. Drinking water before a meal will help you eat less, too.
• Try intermittent fasting. You can do it by reducing your eating time to eight hours, fasting the other 16. Start eating later, say 10 am. and eat your last meal or snack at 6 pm. Studies show it can help weight loss.
• Take a quiet time for yourself to get mental relaxation. Taking a break from the world for five to ten minutes, while you meditate, relax, do deep breathing or just clear your mind, can help reduce stress.
• Add more vegetables to your plate each meal and make one day a week meatless. Having a meatless Monday, or other day, can save you money, improve digestion and improve the absorption of nutrients.

For more information, contact us today at 180 Fitness

Our certified nutritionist at 180 Fitness in Gloucester, ON, gets a lot of questions when she recommends eating healthy fat. She also gets questions on the difference between saturated and unsaturated fat and whether eating any fat is healthy. The answer to the second question is easy, some fats are not only healthy, but necessary to keep your body running at peak performance and good health. Identifying which fats are good for you and which ones aren’t is important.

How can you tell the difference between saturated and unsaturated fat?

You can tell the difference in one way by simply looking at the fat at room temperature. Saturated fats are normally solid at room temperature and unsaturated fats are normally liquid. Let’s look at all types of fats to see the chemical difference. Fats are classified four different ways, saturated, unsaturated, monounsaturated and trans fats. Trans fats are bad for you. Trans fats are created artificially in a process that increases the hydrogen to a liquid vegetable oil to make it solid and have a longer shelf life. Other fats vary by the bonding with hydrogen. It determines whether they’re solid or liquid at room temperature.

While you may have heard saturated fat is bad for you, it’s not.

Even in food there are smear campaigns and that’s what happened to fat. In the 1960s the sugar industry paid three Harvard scientists $50,000 a piece to do a mega study that cherry picked information to point consuming fats as the cause heart disease and take the heat off the sugar industry, which is the real culprit. A 2019 study showed that decreasing saturated fat gave no health benefits and didn’t reduce heart disease.

You need saturated fat and unsaturated fat.

Cell membranes are 50% saturated fat and can’t build cell membranes without it. It’s necessary to use calcium in the body. Fat is important to a healthy nervous system. Inflammation, which protects the body from infection and contaminants, and blood clotting requires fat. Saturated fat helps the immune system and protects the liver. Unsaturated fat lowers inflammation and aids in preventing heart disease. However, nutritionists still suggest you choose unsaturated fat rather than saturated fat and consume no trans fats. You need fat to help absorb vitamin A, D. E and K. Fats are also necessary for the production of hormones, which are the body’s messengers for proper functioning.

• Within the classifications of unsaturated fat, there are two types of unsaturated fat, polyunsaturated and monounsaturated. Polyunsaturated fat aids in reducing cholesterol, lowering blood pressure and more. Monounsaturated fat helps control blood sugar.
• Polyunsaturated fat is found in walnuts, Brazil nuts, flaxseed, poppy seed and chia seeds. Monounsaturated fat is found in pecans, cashews, Brazil nuts, olive oil and avocado.
• If you want to give up saturated fat, consider giving up sources like fatty cuts of meat or ice cream. They are a source of medium-chain triglycerides, also called MCT.
• Saturated fat does provide health benefits, but you can also switch some of your daily choices to food that has unsaturated fat, such as fatty fish like salmon, nuts, seeds, olive oil and avocados.

For more information, contact us today at 180 Fitness

If you want to eat healthier, don’t forget to include healthy snacks in your diet. Giving up snacks can actually cause you to gain weight. Planned healthy snacks can help you feel more energetic, so you’ll burn more calories. They can help keep you from being ravenous at your next meal, so you’ll eat less. They also can aid in preventing you from grabbing that last donut in the office lounge or a candy bar at the gas station, which offer just empty calories.

Plan ahead and have fruit ready.

Fruit is so versatile and many are easy to store. Apples, for instance, are fruits you can keep in your desk or on the shelf for quite a while and when you need a snack, it’s ready to munch. If you have a jar of peanut butter handy, spread some peanut butter on the apple to get filling fat and protein. One tablespoon contains about 100 calories. Make sure it’s only ingredient is peanuts. Cutting up fresh fruit, such as cantaloupe, ready to put into a plastic bag is another healthy option.

Combine veggies and dip and have them ready to go.

There’s nothing like those little disposable plastic portion cups with lids to be ready for your next grab and go snack. You can put a tablespoon of ranch or two tablespoons of hummus as your veggie dip in the containers and have plastic bags filled with fresh vegetables like broccoli, carrots, peppers or celery. Slice a red pepper in half and fill a container with mashed hard-boiled egg and some yogurt to fill the pepper later or have it ready to eat on the go. Make your own low calorie veggie dip with Greek yogurt, dill, garlic powder, lemon juice, pepper and salt.

Grab a protein ball for energy.

Protein balls can be made ahead. You can combine several tablespoons of crunchy peanut butter that contains only peanuts with a small amount of honey. Add enough wheat germ to make it easy to roll into balls and then roll the balls in more wheat germ to make them less sticky and refrigerate. Another recipe requires a blender or food processor. Mix a half cup of cashews, 1 ½ C almonds, 3 cups of dates, 2/3 cup shredded unsweetened coconut, ½ cup of cocoa powder (optional) and 2 TBS of coconut oil. Roll into balls and store in the refrigerator.

• Mushrooms can be added to your veggies for dipping. They boost your immune system and contain Vitamins D, C, B6, pantothenic acid, niacin, phosphorus, thiamin, folate, iron, zinc, copper, selenium and manganese.
• If you have the ingredients ahead of time, making this snack is quick. Have coarsely chopped frozen fruit, my preference is dark red cherries, chopped nuts (I love walnuts or almonds) and a half cup Greek yogurt. When mixed at the last minute before eating, the frozen cherries make it like ice cream.
• Create individual serving sizes of nuts, dried fruit, grains of your own healthy trail mix. Making homemade unsweetened applesauce plain or one made with beets, carrots, apples and cinnamon. Fill up those small plastic individual containers for a grab and go snack.
• Make your own microwave popcorn without oil. Just put between a fourth and a half cup of popcorn kernels in a paper lunch bag. Fold the top twice and microwave for two or three minutes until popping stops. Season with Parmesan cheese or other low cal seasoning.

For more information, contact us today at 180 Fitness

One of the most often mentioned goals of clients at 180 Fitness in Gloucester, ON, is to lose belly fat and have great looking abs. Belly fat is the most unhealthy type of fat. It’s called visceral fat and the most dangerous type of fat. It crowds organs and increases the risk for several types of serious diseases, such as diabetes, hypertension, cardiovascular disease and certain cancers Just working out is a start, attempting to lose weight in a specific area doesn’t work. So what can you do to get that flat stomach without the belly fat covering your toned abs?

Are you getting enough fiber?

There are two types of fiber, soluble and insoluble. Insoluble fiber can’t be digested, but it does provide bulk and help prevent constipation that causes bloating. Insoluble fiber mixes with the water to form a gel. It helps you lose belly fat. That type of fiber slows the absorption of nutrients. It feeds gut bacteria and helps nurture a wider variety of gut bacteria and more beneficial bacteria that affects how you digest food. Gut bacteria also produces short-chain fatty acids during digestion and that’s linked to a lower risk or reduction of belly fat. It also can fill you up.

Exercise.

While doing abdominal exercises help strengthen the underlying muscles and burns calories, it doesn’t necessarily take those calories from the fat on your belly. Cardiovascular exercises, such as running burns tons of calories, but it takes those calories from both fat and lean muscle tissue. Strength training not only burns calories, it builds muscles in the process. The more muscle tissue you have, the more calories you burn. Studies show it’s beneficial for losing belly fat and the combination of cardio and strength training is the most effective technique to achieve the goal.

Learn to deal with stress.

When you’re under stress, your body prepares for fight or flight. However, not all stressful situations require you to do either. That means those hormones aren’t burnt off. Cortisol is one of those hormones. It’s associated with the accumulation of fat in the belly area and increased appetite. Find a way to reduce the effects of stress, such as doing something physical or enjoying a pleasurable activity. Learning techniques, such as controlled breathing or meditation also help.

• Avoid both sugary and sugar substitute drinks. Sugary drinks add tons of calories without satisfying hunger, while drinks like diet colas with sugar substitutes, are proven to add belly fat and increase waist size.
• Take a tablespoon of apple cider vinegar a day in an 8-oz glass of water. The acetic acid in the apple cider vinegar in animal studies shows it does help reduce belly fat and human studies show it helps lose weight.
• Combine strength training with HIIT—high intensity interval training. HIIT is a technique where you vary the intensity of your exercise, burns calories while you’re doing it and for up to 72 hours afterward.
• Get plenty of sleep. Lack of sleep causes the body to create more ghrelin, the hunger hormone, and less leptin, the one that makes you feel full. Studies show people who didn’t get enough sleep were more prone to weight gain than those that don’t.

For more information, contact us today at 180 Fitness