The Great Gym Equipment Shortage of 2020

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Copyright : ramain

 

If you’re into fitness, then you probably have encountered elements of the exercise equipment shortage which emerged from the coronavirus lockdown.  People began scrambling to pick up all sorts of exercise equipment as soon as lockdown went into effect, and suddenly, dumbbells, kettlebells, weight benches, resistance bands, etc. became as scarce as a 12-pack of Charmin.  It turns out that weight training, as an e-commerce category, is the eighth-fastest growing category, even more in demand than toilet paper, paper towels, and hand sanitizer.  Interest in fitness gear is up over 500% this year.

Part of the shortage is due to the fact that a large percentage of the iron used for exercise equipment is forged in China.  In fact, every single piece of exercise equipment I have ordered online since March has been made in China.  Many factories in China have been shut down as a result of the pandemic, causing production to plummet, and forcing distributors to find other ways to manufacture items like dumbbells, kettlebells, weight plates, multi gyms, and barbells.

Hence the shortage and the inflated prices we have been seeing all over the internet.  Bowflex Selecttech Dumbbells have been selling on eBay for grossly inflated prices, jumping from as little as $200 for a pair last fall to as much as $1,500 during the peak of the equipment buying panic a couple of months ago.  I have had a Bowflex Selecttech 552 set with the stand for eleven years, and I am so grateful to have it.  Never once did I think about jumping on the opportunity to make a ridiculous amount of money by selling the set, because I was using the set every single day, and my fitness and sanity mean far more to me than making a quick buck.  Plus, they’re pretty awesome, enabling me to select any weight from 5 to 52.5 pounds, in increments of 2.5 pounds.

There were other purchases I made which were a test of my patience.  I ordered a hyperextension bench which took two months to arrive, and I went through so many sites and online searches and apps before I found items like the Marcy Diamond Elite MD-9010G Smith Multi Gym through OfferUp.  I also had to pay more than the original sticker price because the demand for such items is so high.  However, I swooped in on this item before prices went through the roof.  The current lowest price on Amazon for this multi gym is now $2,700.99 and arrives September 25th – October 13th!

 

If you happen to see a piece of equipment which you want, you had better snap it up immediately, since the demand will not abate any time soon.  Gyms have been shuttered, and there’s no telling how long it will be before they will reopen, so we all need to get comfortable with assembling the best home gyms possible.

Marcy Diamond Elite MD-9010G

Children and Weightlifting

I wanted to share this post from artofmanliness.com which discusses the benefits prepubescent children can obtain from weightlifting.  I was inspired to discuss this topic after three of my nephews and my niece, all ranging from 7 to 10 years in age, invaded my home gym during my dad’s memorial dinner and begged me to show them how to lift weights. I obliged, all the while monitoring their form and also making sure they were lifting a reasonable amount of weight.  They enjoyed the session so much, they have asked their parents to let them have a sleepover at Aunt Stacey’s so they can train, and play with the cats, and have fun in an environment other than their own homes.

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Image ID : 50131018

Original post can be found here: Art of Manliness Article

Brett and Kate McKay • March 1, 2018 Last updated: March 24, 2020

When Can Kids Start Lifting Weights?

vintage young boy lifting dumbbell teachers look worried

Maybe you’ve been following a barbell training program for a while now. Maybe you do your workouts in a garage gym at home, and your curious kids have been hanging out with you while you exercise and cheering you on for getting swol.

Maybe they’ve even wanted to imitate you, and would like to start lifting weights just like Dad. You start letting them hoist an empty bar a few times, and they feel like they’re ready for more.

But your wife catches wind of what you and the gang have been up to and starts raising Mom concerns. “Is it safe for kids to lift weights? Doesn’t it stunt their growth?”

Bless Mom’s heart, but she needn’t be worried.

Below we deconstruct the myths about kids and weightlifting and discuss how to safely get your kiddos started with pumping a little iron.

The Myths About Kids And Weightlifting

Weightlifting can stunt a child’s growth. This is probably the most common fear surrounding kids and weightlifting. Supposedly, if a child lifts weights it can stunt their growth in a couple of ways.

First, there’s concern that weightlifting will cause the growth plates in a child’s bones to fuse together prematurely, which will in turn hinder their overall growth.

The other concern is that weightlifting can somehow fracture growth plates, and consequently stunt growth that way.

But no proof exists that either of these worries are valid. According to Jordan Feigenbaum and Austin Baraki, who are both medical doctors and strength coaches, no evidence exists that suggests weightlifting inhibits a child’s growth. Zero. Zilch. Nada.

Further, according to the American College of Sports Medicine, a growth plate fracture from weightlifting hasn’t been reported in any research study. In a Barbell Medicine podcast on this topic, Dr. Feigenbaum explained that growth plate fractures are extremely rare and require a severe amount of trauma, more than a child would ever experience lifting weights safely.

So don’t worry about weightlifting stunting your child’s growth. It’s a myth.

Weightlifting is just dangerous. Okay, weightlifting may not stunt a kid’s growth, but doesn’t the activity carry other dangers? Couldn’t children hurt their back, pull a muscle, injure their rotator cuff, damage their tendons, etc.?

In fact, your kid is more likely to get injured playing soccer or baseball than they are lifting weights. Contrary to popular belief, weightlifting is one of the safest physical activities to take part in, for folks of any age.

In my podcast interview with Dr. Feigenbaum, he highlighted research that shows that the injury rate for weightlifting injuries per thousand participation hours pales in comparison to injuries in other supposedly kid friendly sports. For example, one study found that the injury rate for weightlifting was .013 injuries per thousand practice hours. For soccer it was 1.3 injuries per thousand participation hours. So your kid is 100 times more likely to get injured playing soccer than lifting weights. Yet despite the prodigious injury rate for soccer, you don’t see parents keeping their kids from taking the field.

Bottom line: when done with proper form and supervision, weightlifting is an incredibly safe activity for your kid to do. 

At What Age Can a Child Start a Serious Weightlifting Program?

So weightlifting is safe for your kids — it won’t stunt their growth, and they won’t kill themselves doing it. That means you should definitely start your eight-year-old on the Starting Strength program, right?

Wrong.

According to Feigenbaum and Baraki, while it’s perfectly fine to let your kids do a few sets of deadlifts or squats with some light weights, you shouldn’t put them on a regimented, progressive training program (where they’re increasing the weight every session) until they’ve reached Stage 4 on the Tanner Puberty Scale. When a teenager is in Tanner Stage 4, they’re basically in full-blown puberty. Pubic hair is adult-like in both males and females. Females have almost fully developed breasts; males have larger testicles and penis, and their scrotum has become larger and darker. Males in Tanner Stage 4 will have underarm hair and the beginnings of facial hair growth, and their voice will also be deeper.

The reason you don’t want to start regularly weight training a child until they reach Tanner Stage 4 is that before then, they just don’t have the hormone levels (specifically, testosterone) to drive progress and recover from session to session.

Generally, children enter Tanner Stage 4 between ages 11 and 17. It’s different for each child. You might have a 12-year-old who’s in Tanner Stage 4 and physically ready to train when they’re in sixth grade. But you also might have a child who’s a late bloomer and won’t be ready to train until they’re a junior in high school. Don’t try to rush it. Let your child’s physical maturity determine when they start a dedicated training program.

My Prepubescent Kid Wants to Lift: What Should He Do?

Until your child reaches Tanner Stage 4, they don’t need to follow a set program; just let them lift weights in a sporadic and playful way.

The goal with weight training in prepubescent children isn’t to crush PRs, but rather to learn the movement patterns for the lifts and cultivate a lifelong love of fitness.

Research shows that prepubescent children can get stronger following a supervised weightlifting program, but the strength they gain comes from an increase “in the number of motor neurons that are ‘recruited’ to fire with each muscle contraction.” Basically, as your kids practice the barbell lifts, their motor neurons become more efficient, and they’re better able to display strength. Your kids won’t start packing on real muscle from strength training until they reach Tanner Stage 4 puberty.

Here are a few guidelines on how to guide your prepubescent children in weightlifting:

Don’t force weightlifting on your kids. If they express an interest in lifting, encourage it. But don’t force them to do it. That’s a surefire way to instill a dislike for exercise later on. They’ve got the rest of their lives to be serious with their workouts. Most of the professional, super strong dudes I know who have kids have never proactively tried to get them to lift weights. For example, powerlifter Chris Duffin makes his living being strong and teaching people how to be strong. But he has a policy of not actively encouraging his kids to lift. If they want to, he shows them how, and he keeps the session light and fun.

Keep the weight light. Your kids shouldn’t be grinding out super heavy singles when they lift. The focus should be on form, not weight lifted. Most adult-sized barbells will be too large for a child. Get a bar specifically made for kids from Rogue. They weigh about 11 lbs.

Standard barbell weights should be just fine for kids. They probably won’t be using the 25-45 lb plates for a while, but most kids should be able to lift a barbell with 2.5-10 lb plates depending on the lift. My four-year-old daughter, Scout, can press the Rogue kid’s bar with 2.5 lbs on each side 5 times without any trouble. That’s 16 pounds total.

If you’d like to have your kids lift even lighter weights, consider buying some microplates. They allow you to make .5-2.5 lb increases in load.

Keep weightlifting sessions fun and playful. The primary goal when kids start lifting weights or doing any exercise program is help them get the movements down and to instill a love fitness in them. Also, a lot of young children just don’t have the attention span to follow a regimented program yet. Just let them play with barbells and provide feedback on form. With my kids, when they come down to “train” with Dad, they put some weight on the kid bar and bust out a few sets, then they go play with something else, before maybe coming back to do another set. It’s not structured at all.

If your kid wants a program, keep the reps high and increase weight gradually. If your kid really wants a program, create one for them but keep the reps high, and increase weight in small increments over a long period of time. One study that looked at youth weight training found that 1 to 2 sets with 6 to 15 repetitions per set was ideal for young children.

Start kids with a weight that they can lift 10-15 times, with some fatigue but no muscle failure. Then gradually make small increases in the weight. Once your kid can easily do 15 reps of an exercise, you increase the weight by 5-10%.

Your kid should always be able to do 10 reps without much strain. If they can’t, then the weight has gotten too heavy for them.

If the weight is kept light and you’re not increasing it every session, letting your kids do 2-3 sessions a week (on non-consecutive days) should be fine. Even just one a week may satisfy their nascent curiosity and interest.

Even If Your Kid Is Following a “Program,” Mix Things Up

Even if your 10-year-old is following a semi-structured weightlifting program, make sure they mix in other exercises. Kids should be exposed to as many physical movements as possible when they’re young. Specializing at a young age can be detrimental to athletic performance later in life, so make sure they throw medicine balls, swing a kettlebell, do pull-ups, and perform simple bodyweight movements and MovNat exercises.

Bottom line: Weightlifting is perfectly safe for your children to do. It won’t stunt their growth and they aren’t likely to injure themselves doing it. Before your kid hits puberty, let them practice the movements as much as they want with a light bar made for children. Don’t introduce regular training that progressively adds significant load to each session until they hit Tanner Stage 4 puberty. Keep on being a good example of fitness until they’re out of the house (and beyond!).

Home Sweat Home

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Copyright : Katarzyna Białasiewicz

 

When I first decided to write a blog post on this topic, it was a couple of years ago, and I sat on it, procrastinating. What finally prompted me to complete this post was the inevitable, terrifying lockdown which washed across the globe in response to the COVID-19 pandemic.  Times have certainly changed in a heartbeat, and many of us find ourselves in unfamiliar territory, being forced to remain within the confines of our homes, socially isolated, concerned about a very uncertain financial and economic future.   Gym rats like me everywhere have been banned from alighting daily upon gyms and fitness facilities which have provided much needed iron therapy, daily “me” time, and a chance to clear up all the mental clutter which our frenetic society has thrust upon us.

Whether you are stuck indoors without much more than a list of streaming shows to check off, or you have had the good fortune to remain gainfully employed during this difficult time, you might be interested in some exercises which can keep you lean and mean.

Image ID : 22284944
Copyright : Marcin Balcerzak

 

Throw in a few quad stretches during your day to keep soft tissues limber!

 

It may seem to be a daunting task to devise a workout routine outside of a gym or health club, but it is absolutely possible to get decent workouts in on a daily basis whether you are at home, or away from home with limited equipment. Whether you take a few minutes to exercise at your desk while at work (just remember the safe distance rule), throw together a calisthenics routine in an open outdoor area, use your living room floor to eke out a workout, or use furnishings in a home office area to crank out a sweat-inducing regimen, you honestly have ZERO excuses to avoid a workout. Contrary to popular belief, you don’t need fancy gym equipment to move and challenge your body.

If you truly are new to exercising on the fly, here are some suggested workouts which can get you going.

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Copyright : Andriy Popov

 

Got a stability ball chair?  It’s great for balancing on while you get a good rib stretch!

 

SUGGESTED EXERCISES:

CALISTHENICS/PLYOS for full-body:

Star Jacks:  These are similar to a jumping jack, but you flair your arms and legs out, while jump explosively from the ground. To make it more challenging, touch the ground at the beginning of the move.

Try 3 to 5 sets of 10 to 12 reps.

 

Jump Squats:  Start in a crouched squat position with feet shoulder width apart.  Then jump up quickly Upon landing, return to squat position again.

3 to 5 sets of 10 to 12 reps.

 

UPPER BODY BLAST:

Tricep Dining Room Chair Dips:

You can perform these triceps burners on the edge of a chair or a firm bed, or a bathtub.

  1. Place your hands at the edge of the bed with palms facing down so you are supporting your upper body.
  2. Bend your knees at 90 degrees so that your thighs are parallel to the floor.
  3. Dip down slowly, keeping elbows in line with your shoulders.
  4. Push down against the support to raise yourself back up to the starting position.

 

3 sets of 8 to 10 reps

 

Incline Push Ups (use the floor or chair):

  1. Place your hands on the bed or a chair with your feet on the floor behind you in a push-up position.
  2. Slowly lower yourself down to the bed while keeping your abdominal region tight and squeezing your glutes.  Don’t round out your back!
  3. Push back up to the starting position and repeat.

 

3 sets of 10 to 12 reps

 

Decline Push Ups:

When you are ready to get more of a challenge from your push ups, move to this exercise.

 

  1. Start with your feet on the bed and your hands on the ground. Keep your body in a straight line and your abdominals tucked in.
  2. Slowly lower your chest down to the ground while keeping your elbows in close to your body.
  3. Push back up to the starting position and repeat.

 

One Arm Milk Jug Rows:

Use a milk jug or similar weighted item for this exercise.

  1. Start bent forward at the waist, placing opposite hand on low table, chair, or sofa.
  2. With other arm, bend at elbow and bring weight up near ribcage, squeezing muscles in mid back to bring weight up.  Return to start.

3 sets of 10 to 12 reps

 

LEG BLAST:

Wall Squats:

  1. With your back to the wall, lower down so that your legs create a 90-degree angle.
  2. Hold this position for as long as you can.

3 sets of 30 to 60 seconds

 

Bodyweight Squats:

  1. Start in squat position.
  2. Squeeze glutes and backs of legs to raise up halfaway.
  3. Return to start.

4 sets of 12 to 15 reps

 

Front Lunges:

  1. Start standing with feet shoulder width apart.
  2. Step forward with right foot into lunge position, knee bent at 90 degrees, with right thigh parallel to ground.  Make sure knee does NOT extend past your toes!
  3. Return to start position by pushing off right foot and squeezing left glute.
  4. Repeat on other leg.

4 sets of 10 reps each leg

 

Walking Lunges:

  1. Start standing with feet shoulder width apart.
  2. Step forward with right foot into lunge position, knee bent at 90 degrees, with right thigh parallel to ground.  Make sure knee does NOT extend past your toes!
  3. Now advance by stepping forward with left foot into lunge position, knee bent at 90 degrees, with left thigh parallel to ground.  Make sure knee does NOT extend past your toes!
  4. Keep moving forward, alternating legs.

3 sets of 10 reps each leg

 

Diagonal Lunges:

  1. Start standing with feet shoulder width apart.
  2. Step forward with right foot out at a 45 degree angle from the center line into lunge position, knee bent at 90 degrees, with right thigh parallel to ground.  Make sure knee does NOT extend past your toes!
  3. Now advance by stepping forward with left foot out at a 45 degree angle from the center line into lunge position, knee bent at 90 degrees, with left thigh parallel to ground.  Make sure knee does NOT extend past your toes!
  4. Keep moving forward, alternating legs.

3 sets of 10 reps each leg

 

Single Leg Deadlifts:

  1. Stand with feet shoulder width apart.
  2. Lean forward at the hips and shift your weight onto right leg while extending left leg straight behind you.
  3. Lift your extended left leg while leaning your upper body forward until your body is almost parallel with ground, arms hanging down or with hands at hips.  Slowly return your extended leg to starting position.
  4. Repeat with other leg.

3 sets of 10 reps each leg

 

Assisted Pistol Squats:

  1. Start by balancing on right leg, toes pointed forward.
  2. Straighten out left leg in front of you while you crouch down.  Lightly lean on chair back with your right hand as you crouch down to assist with movement, until your extended leg is parallel with ground.
  3. Press back up by engaging muscles in your right leg, pressing away from the floor to return to start.
  4. Repeat for designated number of repetitions, then switch legs.

3 sets of 6 to 8 reps per leg

 

Leg Kickbacks:

  1. Get down on all fours on the floor with an exercise mat or towel under you for cushion.  Align your wrists under your shoulders and your knees under your hips.
  2. Without changing the angle of your knee, extend your right leg back and up until your thigh is parallel with the ground with the sole of your right foot facing the ceiling.
  3. Contract your glute at the top of the movement and hold for a count of 1-2.
  4. Return to your starting position without touching your knee to the ground and repeat.
  5. Do 12 to 20 repetitions, then switch sides.

4 to 5 sets of 12 to 20 reps per leg

 

Hip Bridge:

  1. Lie flat on your back, with knees bent and arms by your hips, palms down, and feet hip distance apart with heels a few inches from your glutes.
  2. Push through your HEELS and squeeze your glutes to lift your hips up so that they are in line with your torso.
  3. Pause at top for a count of 2 to 3, then lower back down.

3 to 4 sets of 10 to 12 reps

 

ABDOMINAL STABILIZERS:

Basic Plank:

  1. Place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width.
  2. Feet are about 6-8 inches apart, with toes ground into floor.
  3. Squeeze glutes and make sure your entire body makes one long line.
  4. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Make sure your head is in line with your back.
  5. Hold the position for at least 30 seconds.

One Hundreds:

  1. Lie on back with knees bent at 90 degrees and hips at 90 degrees from floor.
  2. Reach arms down along torso parallel to floor, then lift head and engage your abdominal muscles with shoulder blades off the mat.
  3. Move your hands in a repetitive percussive motion about an inch or so off the floor then down while you inhale for a count of 5.
  4. Exhale for a count of 5 while continuing the same percussive hand motion.
  5. Repeat for 9 more full breaths with same cadence.

V-Ups:

  1. Lie on your back and extend your arms above your head. Keep your feet together with toes pointed.
  2. With legs straight, lift them up as you simultaneously raise your upper body off the floor. Keep your core tight as you reach for your toes with your hands. Slowly lower yourself back down to the starting position.

How To Do V-Ups

I’m A Jasmin Influencer!

I am so thrilled to be a Jasmin Influencer!  I have been with them since early December, and I have a blast creating highlights for the site and posting every day.  Yes that’s right, every single day, even on holidays and weekends!

Please follow me at www.Jasmin.com/staceynaito  and check out my highlights and daily story elements!  You can also direct message me anytime through the site, and I also make myself available for Video Calls for a pocket of time every day.

Topics I cover include:

Dating

Relationship

Soul Mate

Fitness

Flirt Advice

Beauty

Lifestyle

Travel

Fashion

I haven’t posted anything on Dance, but who knows?  I may talk about my three year stint with salsa dancing on the Jasmin platform!

You can sign up for FREE and get 15 FREE CREDITS!

 

I am also always open to suggestions on topics which you would like to have me cover.  Want more nutrition tips?  Beauty hacks?  Travel deals? Relaxation techniques?  On the go workouts?  You tell me, I’m open!

Why Influencer Marketing Is Key In The Fitness Industry

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Copyright : ammentorp

Influencer marketing has become an integral part of our modern culture, and is increasing in popularity as a way for businesses to capture new customers to purchase their products and services. Since the fitness industry is particularly visually centered, and also because it tends to sit on the cutting edge of brand marketing, many of my fitness friends and I have been able to forge long-standing relationships with brands as we bring awareness to their products, while also solidifying our relationships with our followers. It’s a wonderful symbiosis in which everyone wins – the brand has powerful advertising via social media portals, the influencer is able to garner the loyalty of fans by promoting respected items, and the followers are introduced to new and exciting products, usually with an associated discount as a thank you from the influencer and the company which is selling the product.

One critical component to success with influencer marketing, regardless of whether you are a company or an individual influencer, is to be willing and able to adjust to the changes which tend to occur across social media platforms. For example, Instagram and Facebook fairly recently implemented certain regulations on how a post should be tagged, and such regulations are always subject to change. It is vital to stay abreast of guideline changes as they come down the pike.

Another important aspect of influencer marketing is that influencers should be genuinely passionate about the brands they represent. A prime reason why social media marketing is so popular is that followers believe in the influencers they follow, and they want sound, honest advice on what merchandise or services they can purchase which will enable them to reach their fitness goals. Followers want to know what products an influencer has used to obtain his or her enviable physique, what fitness apparel is the most comfortable, functional and flattering, etc. The more honest an influencer is, the more the audience appreciates any recommendations made by that person.

Dr. Stacey Naito

In a similar vein, companies which turn to social media influencers to promote their products or services meet with the best success when they like the influencer’s overall vibe and messages, as well as the target audience which the influencer has built via social media. Fitness influencers of varying ages can also help to expand brand awareness for a company, as can influencers who have a unique perspective (moms, senior citizens, people with diabetes, etc.).

There are many athletes and fitness professionals who essentially fell into the world of brand influencership, partially because they were well-respected by their fitness peers, but mostly because they behaved with integrity and were transparent with their fans and followers about their experiences and struggles with training, diet, and performance. It makes a huge difference when an athlete speaks from the heart, and such candor helps to build up the brands he or she represents. From a personal perspective, I have never endorsed or promoted a brand or product which I did not wholeheartedly believe in, and I know my followers can tell that I am forthright and honest when I post YouTube reviews, blogposts, etc.

We certainly live in a very different age now, one in which people expect different options for their exercise regimens and meal plans. For example, fitness apps are incredibly popular, especially since most of them have tracking software built in so that a user can enter in goals and track progress. Other people specifically want at-home workouts because they either don’t want to join a gym, or don’t feel comfortable working out in a public environment. That’s where some popular fitness influencers can guide followers to workouts they can perform while they are in the comfort of their own homes.

If you are the owner of a fitness-minded company, and you haven’t explored the world of brand influencer marketing, doing so could take your brand to the next level. For aspiring fitness brand influencers, make sure the brands you post on your profile are congruent with what your followers want to see. As long as you are consistent and honest with your marketing, chances are your brand and your following will steadily grow.

Great Article In Men’s Health On Weights and Longevity

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Image ID : 109191704
Copyright : Michal Bednarek

Click on the link here to access the article from Men’s Health Magazine:

https://www.menshealth.com/fitness/a19517546/lifting-weights-helps-you-live-longer/?fbclid=IwAR1Da9QtT4YbIqFv6YhwGniCGry46Mvaczy9Zo7ObSTedXkw1gPsl0QGpoU

A recent study from Penn State College of Medicine revealed that strength training reduced the risk of death in subjects aged 65 and older. The study surveyed people 65 and older about their exercise habits and then followed them for a 15 year period. Of the less than 10 percent of subjects who lifted weights, they were 46 percent less likely to die during the course of the study than other subjects.

Strength training combats the age-related muscle loss which occurs over time, improves bone density, and is also correlated with improved mood, memory and concentration. Even individuals who have never weight trained in the past can easily incorporate resistance training into their regular routine and reap the multiple benefits which it confers.

Will You Ever See Your Abs? REPOST

real fat man

One of the most common questions I get from people is how to lose belly fat and get defined abs. Since a tight midsection is one of the most enviable and desirable body attributes, I am never surprised by these inquiries. I have noticed that there is a relatively common misconception that defined abs come solely from exercise, which is definitely not the case. While a certain amount of development in the abdominal muscles must be present for the washboard appearance which many people covet, an individual’s food choices often interfere with the quest for six-pack abs.

If you really want to see abdominal definition, you need to eliminate the following foods from your diet:

SUGAR
Processed foods (including crackers, luncheon meats, cheese, chips, breads)
Foods high in saturated fat (red meat, fast foods)
Salad dressing
Alcohol

Though it may be difficult at first to eliminate the foods listed, you will notice over time that your palate will adjust and that food cravings will subside. That’s because processed foods and sugar set up a vicious cycle in which you crave more bad foods when you consume them. Cut them out of your meal plan, and your cravings will subside. Another benefit of avoiding these foods is that you will avoid the rapid spikes in blood sugar and insulin which they trigger. Why is this important? Because sharp spikes in insulin release promote increased fat deposition in the midsection.

Another dramatic change which you need to make is to drink plenty of water daily. My general rule is to buy an attractive 1 liter bottle, fill it 3 times during the course of a day, and drink all the water you put in that container.

If your abdominal muscles haven’t seen a sit-up in years, you should also incorporate abdominal exercises into your regimen. Here are my three favorite abdominal exercises which work for everyone, from beginners to advanced athletes:

bicycle crunches
Katie-Bicycle-Crunches
ball crunches
basic-crunches-on-stability-ball
planks
Plank-1024x538

If you are consistent with making healthy food choices and getting regular exercise, chances are good that you will see a toned tummy if you are already at a normal weight. If you are overweight, the healthier food choices will help you to slim down and get rid of belly fat, putting you on course for a tighter midsection.

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