The first question is often, do I need to take protein supplements at all? And yes, this is a very good question – the general consensus is that if you are regularly exercising for endurance and muscle building – somewhere around 1gram of protein per 1lb of weight is what you need. The first place to look is your diet – how many grams of protein are you getting from your diet?

In my case, I was consistently under the recommended intake and so supplementation is something I have chosen – you may not need any protein shakes at all.

Also, let me assure you, we’re not fanatics about building huge muscles – my personal goal has been to drop 15-lbs, lose the love handles and belly fat that has been accumulating over the last 7-years or so (oddly enough corresponding to the birth of my second child…hmmmm)

Protein shake recipes are important in that a good shake recipe will mean you are much more likely to stick to a routine of a shake following each workout – the best time to feed your body the protein it needs to repair and build more muscle.

I have been using whey protein in my daily workout regime, and have a few favorite whey protein shake recipes that make my post workout re-fueling something I very much look forward to.

Protein Shake Recipe #1

For a simple protein shake, I like to mix whey protein with mile or flavored milks – that way I get a good mix of protein, calcium and additional vitamins such as vitamin D. This simple protein shake recipe is also extremely fast and convenient lending itself well to busy, hectic, mobile lifestyles.

Protein Shake Recipe #2

Another variation is to add ingredients such as peanut butter or almond butter along with a banana to my shake which thickens the shake up and makes it more decadent and creamy – these are my favorite protein shake recipes I save for days when things aren’t quite so hectic.

Protein Shake Recipe #3

If you are looking to really combine the benefits of a smoothie with a shake, throw in some frozen wild blueberries, some plain low-fat yogurt and additional fruit that you like pumping up your protein shake recipe to not only give you the post-workout protein you need, but also power-up your energy and immune system to really give your body that edge.

If you determine that you do not get the proper amount of protein from your diet and you are picking up the intensity of your workouts, then consider trying whey protein and fitting these delicious, yummy protein shake recipes into your daily routine.

It starts with moving up one or two sizes in pants, then knowing we are carrying around an extra, stubborn 10-lbs, losing some endurance when we walk up the stairs or go out to play with the kids…and if we don’t deal with it, then belly fat can become something we choose to live with instead of eliminate.

Not only has belly fat been linked to various health issues including heart disease, cancers, immune deficiency diseases, diabetes and a host of other health ailments…the impact on our energy level, how we feel in front of others and most important, how we feel about ourselves is just as critical.

Self-esteem and self condidence are so important to our personal and professional lives and yet the presence of belly fat is allowed to stand in the way of reaching maximum self confidence.

So what do we do about this extra weight that gathers in and around our belly? Fat accumulating in the front or sides of your abdominals can sit there for years, is there really a way to quickly eliminate belly fat?

The answer is yes, if I can do it, so can you.

Here is a 5-step system that is simple to follow and will show amazing results for you in just a few weeks…

1. Get checked or begin a cleanse for parasites. These nasties can end up in your gut from lots of places – kids and pets are especially active carriers. Once in your system, they completely throw off your digestion causing untold issues of gas, bloating and excessive fat build-up leading to both real belly fat and the perception of more weight than there really is due to excessive bloating and digestive disfunction.

2. Yeast – candida is a culprit in many of our bellies, some is natural while an overgrowth can quickly take over and render the intestines virtually dysfunctional resulting in same symptoms as #1. There are various cleanse methods on the market – take them slow at first, but most of all watch your intake of sugar (ex. pop, sweet cereals, etc…) and yeasty foods. By dealing with parasites and yeast overgrowth you can often dramatically eliminate belly fat in a matter of weeks.

3. At least 45-minutes, 3X a week of aerobics exercise such as jogging, swimming, or cycling. If you are not comfortable with moderate exercise, then substitute the 45-minute of moderate exercise for a 60-75 minute walk at least 3-miles per hour. The aerobic activity will work wonders on your belly fat.

4. Drink more water, less soft drinks and juice. One of the highest sources of hidden sugars that turn into fat in your body are soft drinks and juices. Over 5-years ago I made the decision to no longer drink ANY soft drinks or juices…I still hold true to that today with the odd drink once or twice a month. By avoiding these drinks not only do you avoid the sugar that leads to more belly fat but you then find yourself dealing with your thirst by drinking more water – at least 8-10 glasses a day will flush the toxins out of your system, keep yourself hydrated so you feel more energetic and you will burn still more fat.

5. Core body exercises. While you don’t need to spend hours each day in the gym, it does help to maintain a basic level of muscle which helps burn fat when you are at rest as well as when you are out exercising. Imagine, burning belly fat while you are sitting at your desk! Keep that image in your mind and you’ll find yourself just itching to exercise 3-4 times a week. Basic core exercises include sit-ups, crunches, and leg lifts that help to excercise the lower abdominals.

Using this simple program I was able to drop 10 lbs in less than 1-month and more important, lose the belly fat that I had been living with for more than 5-years. And, I did it without creating chaos in my existing routine. Give it a try!

Would you feel that was an infringement on your private right to run your own life or would you be thankful that your doctor is letting you know before you get too far overweight and actually works with you to help you understand how to tackle your weight problem early?

Japan has just come out with government standards aimed at fat burning that demands people aged 40 to 74 have their waist size taken and recorded…those that exceed government guidelines will be given 3-months to lose the weight after which they get extra guidance for a further 6-months followed by more guidance if their fat burning is not successful in bringing them below the guidelines.

States and private companies are responsible for taking the waist measurements which has come under some criticism as a method of the Japanese government offloading the cost of enforcing these weight loss guidelines onto private organizations.

Is this really a good idea?

Oddly enough, it may be a better idea for us here in North America where the average waist size exceeds the Japanese by several inches and where disease and health care costs associated with obesity and being overweight could certainly justify more rigorous attention being paid to fat burning programs.

In North America we have done a good job tackling the issue of smoking along with its impact on the health care system, is fat burning the next big area governments will focus in our bid to become a healthier, less costly society?

I for one look forward to the day when such a program exists…while they’re at it, why not begin to regulate and cover other legitimate forms of alternative health care that can go a long way to preventing disease, lowering stress, achieve lower levels of belly fat and improve the health of our society.

What gives, why isn’t the weigth coming off?

Turns out that it may have something to do with how you spend the rest of your 16 or so hours each day.  If you spend the time sitting either at a desk or in a chair then you could be cancelling out the best intentioned exercise routine and in fact, still gain weight instead of realizing weight loss.

Research conducted by the Baker Heart Institute, International Diabetes Institute is reported in “Our Office Chairs Are Slowly Killing Us” explaining that critical digestive enzymes are rendered less effective when most of your day is spent sitting. 

This is certainly sobering news for those who lead rather sedentary lives with brief spurts of exercise – if you are one of these people you may want to consider the benefits of fitting in regular breaks in your day where you stand, pace, walk around or perform an activity.

By working more frequent periods of activity in your day you just may significantly improve your overall health, lower your risk of diseases such as diabetes and certain cancers as well as improve your weight loss goals.

It’s got to be the most stubborn weight to get rid of on your entire body and so the question asked by most men and many women is how to lose belly fat?

I know in my case, if I behave myself with diet I can typically shrink the waistline fat that wraps over your belt on the sides – that seems hard enough but the belly fat in front is something that seems almost as hard to get rid of as taxes!

Inevitably the question comes up when you ask how to lose belly fat, is the best way to exercise more on do you place more focus on diet?

Intuitively, we all jump to the diet solution given that we are bombarded daily with the diet program of the day, but is this really the most effective way to beat belly fat?

An interesting Boston.com article today outlined a small research study comparing diet and exercise effectiveness in weight loss with a special focus on how to lose belly fat.

Though the ultimate conclusion of the study was that either diet or exercise are equally beneficial to weight loss, there is some evidence to indicate that the stubborn belly fat taking root in your visceral stores is more responsive to exercise indicating that 1) Dieting alone may not be as effective as a diet and exercise program when tackling belly fat and 2) That it may be beneficial to put more emphasis on exercise – at least in the first month of your weight loss campaign if you are particularly focused on belly fat.

Having hit the big 40, suddenly the how to lose belly fat question has become one of my main focus areas – and although moderate exercise and paying attention to nutrition and diet principles has had some impact, I’m hoping that upping the length and intensity of my cardio workouts will once-and-for-all erase this stubborn belly fat.

What about you – anyone else find belly fat to be an especially hard area to see results?

Jeff

This is the problem I faced over the last couple of years.  I contributed it to my age – I just turned 40 this last year, so it must be a slowdown in metabolism.

Turns out that’s not it at all…

Let me explain – just 5-years ago I hardly exercised at all, and though I didn’t eat all that badly, certainly ate more and had more snacks than I do now? 

I also went around dehydrated most of the time, but one problem I didn’t have was belly fat. 

Then suddenly I noticed it about 6-months after my second born – the one that didn’t sleep through the night until his 3rd year. 

Ever since then, I have been in an epic battle to beat belly fat trying everything under the sun to lose the extra fat and weight that seems to persist no matter how hard I try.

In fact, I almost get the feeling the harder I try, the more belly fat I accumulate. 

Don’t get me wrong – I haven’t gained anymore than about 5-pounds, and I’m far from obese, but it bugs me to know end that I can’t seem to get rid of 5-10 pounds and the 3 inches or so I am carrying around my abdoman. 

Then, no a recent visit to my alternative practitioner – it struck both of us that this fat could indeed be stress induced.  Recent research is demonstrating that cortisol produced when under stress is turned into belly fat (and very unhealthy belly fat at that).  So, not matter how hard you exercise, how much you change your diet – as long as you remain stressed out – you will be turning food into belly fat.

Now, after doing some reading up on this, men – we have something significant to be concerned with here – a few reasons why:

1. Proof demonstrates that cortisol seems to interact with pancreas produced insulin (which is produced at higher rates during stress) to create visceral fat – belly fat that is closer to the abdoman itself and much harder to lose as well as much less healthy.

2. The impact of cortisol on your brain makes you crave “comfort foods” which tend to be high in sugar, starch, carbohydrates and make the problem of belly fat that much worse

3. In addition – being under chronic stress taxes your pancreas, produces wild swings in blood sugar which also induces you to eat. I know in my case, I’ve been borderline hypoglycemic – forcing me to eat more often during the day just to try and stabalize blood sugars.  The problem is this leads to a constant state of hunger and more cravings for comfort foods that result in more belly fat.

So – there we have it.  Stress is a major factor in the most difficult belly fat to get rid of.  Not only is the belly fat a problem, but what this biochemical condition does is extremely taxing on your pancreas, liver and other bodily organs. 

The solution – relaxation and stress management techniques could go a long way to leveling out this tornado of biochemical reaction resulting in a loss of belly fat impossible to otherwise get rid of.