Targeted Fat Loss Blog

Bound up muscles can prevent Fat Loss…
 
I know that may seem a bit hard to believe, but let  me explain…
 
Let me first explain fascia and how it binds your muscles.  If you ever look at a piece of steak and see the thin white stuff that is in the meat... That is fascia.  Fasica is a big web in your body that connects everything.  It surrounds all your muscle connecting it to bone, organs, and other muscle.  So when it is tight around your muscles it can cause major restrictions in your body.
 
So what does that mean to you and fat loss?  Read the 4 reasons below to discover more…
 
1.       If you have bound up fascia…  It leads to restricted range of motion during your exercise, leading to poor form.  This leads to injuries and days away from training.  Less training, means less fat burning!
 
2.       If you are actually in pain from bound up or tight muscles, this creates stress in your body.  Stress in your body sends your hormones out of balance.  One of the most crucial parts of losing fat with ease is to have balanced hormones.  If you send your cortisol levels (stress hormones higher) you may find that not only will you not be losing fat, you could actually be gaining fat.  Yikes!
 
3.       My number #1 rule of training is to do your best to improve your results every time you train.  This bound up fascia can prevent you from improving your results.  For example… If you are a runner and have bound up fascia in your hips, which is very likely, your stride might be restricted and you may struggle to improve your time each time you run.
 
It is so important to improve your results every time, because if you are improving you are   getting stronger.   If you are getting stronger, your metabolism will increase and you will burn more fat.  Yeah!
 
4.       If you have bound up muscles… they won’t grow.  They will constantly be restricted by the fascia and working against you.  When you get a massage using myofascial release technique… you can release this tension.  Your muscles will grow and as they grow… your metabolism increases and you can become a fat buring machine.  And really… when losing fat, isn’t that what you want?

According to an article in Sydney Morning Herald, a diet high in fat leads to inflammation and scarring in the brain.

I can only assume that the study was based on "bad fats", like trans-fats (found in junk food) for example. We know that good fats are actually healthy - sometimes they get a bad rep from studies like this. Many people jump to the conclusion that all fat is bad for you, but this simply isn't true.

 

In fact, in some individuals, a moderate to high dose of 'good fats' can actually lead to improved brain function, fat loss and a variety of other beneficial effects on the body.

 

On the flip side, eating bad fats can lead to inflammation through the brain and through the body as well as an (almost) endless list of chronic disease and dysfunction.

 

When choosing which 'diet' to follow, you will do better on one that contains good fats.These actually balance out any bad fat that you choose to eat.

 

A low/no fat diet has all sorts of problems associated with it - hormones (our body's messenger) rely on a supply of good fat to work properly. Without it, our hormones get all messed up, and we will actually hold onto fat, rather than burn it.

 

So much for all the lo/no fat marketing hype!

 

The easy way to ensure you are getting enough good fat is to regularly take a good quality fish oil supplement and (obviously) avoid eating those nasty trans-fats.

This spice has been used for hundreds of years for it's medicinal qualities.  You probably already use it, but don't even know it's helping you.

It can actually help you burn belly fat.

It also has been used to

•    reduce blood sugar levels
•    help relieve nausea, vomiting, and flatulence
•    can be used for it's anti-bacterial and anti-fungal properties
•    improve circulation

So what is this miracle herb?

Cinnamon!

Honestly, for years this has been one of my favourite herbs to cook with and it's great knowing the fantastic benefits of cinnamon.

One of the first human studies was published in 2003 in a medical journal called Diabetes Care. Sixty people with type 2 diabetes took 1, 3, or 6 grams of cinnamon in pill form daily, an amount roughly equivalent to one quarter of a teaspoon to 1 teaspoon of cinnamon.  After 40 days, all 3 amounts of cinnamon reduced fasting blood glucose levels by 18-29%.

What does this mean to you?

By controlling your blood sugar levels, you are allowing your body to produce less insulin.  One of the biggest factors in packing on the fat is high insulin levels.  So… Reduce your insulin levels and you can reduce your fat!

How do you use cinnamon to reduce your fat?  Eat it!

Buy cinnamon powder (without sugar) and use it as often as possible in your cooking.  You can put it on your oats, smoothies, yoghurt, etc.  I LOVE cinnamon when I make a beef mince dish.  I also tend to sprinkle it on beef that I roast.  The smell of it cooking all day long is mouth watering.

Yesterday, we started experimenting with a cinnamon drink.  It's delicious.  Boil 3 tbsp of cinnamon and 1Tbsp of baking soda in 1L of water.  Drink throughout the day.  Sounds funny, but it's yummy.  Give it a try, especially if you are craving sweets.

Cinnamon has some very great benefits for you and is so easy to add into your diet.  You don't need much to get the benefits of it.  The study here showed that even 1/4 of a teaspoon made a difference.

If you are on medications (especially for diabetes) please consult your doctor before any major changes to your diet or supplementation.  Blood glucose levels can dip too low, so be safe.

Where are you going to eat your cinnamon today?

To your fat loss,

Hugh and Keri Norley

I have a confession to make today. Over the last month, we’ve had a lot of stress in our lives. My husband and I decided to pack up house, move everything into storage and come overseas to the States to stay with my family for a little while. To say the least it was an incredibly crazy, chaotic, stressful month. All while having the holiday and still doing coaching and our business. So, I let some bad old habits to slip back into my life and I really want to come on here and confess to you guys because we are all human.

A lot of times I coach my clients and they feel really bad about "slip-ups" and get all guilty and then drop off the band wagon, altogether. They stop losing weight, they get into bad habits again. They think, “Oh god it’s all over”! Well... It’s not! It’s been 4 weeks that I’ve been eating way too much chocolate again.

In the past that’s been my way of dealing with stress. I also basically stopped exercising for a few weeks because we just didn’t have time. It was chaotic and we have the holidays so we just wanted to chill out. Now, it’s about a month later. I know what I’ve done and I’ve taken the steps that I needed to take to get back onto my own band wagon.

One of the reasons you haven’t heard from me in the last month is because I live in integrity. To me it’s really important that if I’m going to teach you guys stuff and coach, that I’m doing whatever I tell you as well. The videos kind of stopped last month because I think unconsciously, I just couldn’t really pass the word on when I wasn’t fully living what I was preaching.

Here I am, back on the bandwagon, doing all I can do hit my next goal. I actually hit my last goal and dropped down to size 10 after gaining the weight from my pregnancy. Now, the goal is by the 7th of April to be down to US Size 6. Here goes guys, I’m back at it. I’m back at the gym. I haven’t stop eating chocolate completely. I have definitely had it a few times in the last few weeks but there are days that I haven’ t had any. I’m getting back on track again.

It takes an effort and I’m back on the band wagon. After the holidays and with new year’s resolution, if you had any slip ups, any “ooopses”, you hop back on your bandwagon as well and let’s hit our goals. By the way overseas, we’ve moved to the Palm Springs, California area, for the time being. It’s been a lot of fun being gypsies, hanging out. We are at all sorts of different people’s houses and meeting really amazing new people. So we've got some fun stuff happening and that means you guys are gonna learn some really great new things this year. Stay tuned for some regular posts coming up about some not so talked about topics! Trust me... you won't want to miss these, so subscribe to find out when we post next.

 

Have you ever wanted to get rid of the fat underneath your arms, your batwings, nana flaps, whatever you want to call them. Today we want to talk about exactly that.

We know that you can target fat loss in certain areas of your body by balancing specific hormones, depending on the area of the body you carry fat.

Your fat underneath your arms actually relates to your sex hormones. Now, that’s particularly the male’s sex hormones: testosterone. Testosterone is something that the guys are quite familiar with but also girls have it too.

When girls have an imbalance of sex hormones it accumulates the fat underneath their arms. It happens in guys too. There are guys out there with the testosterone levels of a castrated peanut.

The trick is to bring back the balance of your sex hormones because what you find is that when you do have the body fat underneath your arms then chances are you have a poor sex drive as well. You do not have enough mojo, not enough testosterone to fuel you up or fire you up and balance out your fat loss. If you want to find out more then all you need to do is visit our website www.targetedfatloss.com.au and we’ll share with you some more secrets there.

Have you ever wondered how to to get rid of belly fat?

Today we’re going to talk about the steps that you can take to get rid of your own belly fat. I have asked my husband, Hugh, to tell you about this as he is the expert at targeting fat loss to get rid of belly fat.

Belly fat is intimately related to your stress levels. Now many of us in our western lifestyle are very stressed and stress comes from a whole manner of different places, from our lifestyles, our loved ones, from our work place, the food we eat or it could be from environmental places. You might be exposed to various sorts of radiation or environmental things like pollution. All of it accumulates in your body and will stress your body out. Then, you can develop your fat belly, a spare tire round the middle.

If you want to get rid of your fat belly then all you need to do is get rid of your stress. There’s a lot of lifestyle changes that you can make to reduce the stresses in your life or you can take supplements to help you manage your stresses in your life.

If you want to find out more about how to get rid of your belly fat then all you have to do is to go to our website www.targetedfatloss.com.au. Get your hands on the free cd - 7 Secrets to Burning Fat Easily, and we will start to show you the secrets to get rid of your belly fat.

Have you ever wondered what kind of detoxes there are?

Where do you even start when you want to go into detox?

That’s what we’re gonna talk about today. So if you’ve never done a detox before and this is your first time taking the step to do it, Congratulations! You’re in a great place.

Doing a detox can actually be quite challenging and the first few days is almost always the hardest. Like I said in video, Can a detox help you get rid of belly fat?, at the end of the detox you can feel amazingly cleansed, totally full of focus and you are able to get rid of a lot of ailments that may have been frustrating you.

In order to prepare for a detox, you need to sit and think about how and what you are going to do. There are a lot of ways to do a detox, depending pn your reasons for doing it.
 
First of all, if you’ve never done one and your diet is currently filled woth lots of fast foods, pre-packaged meals, junk, sugar, etc, I highly suggest that you start with at least cutting out the sugar in your diet. What I’m talking about is eating only whole foods. That means NO SUGAR!

When you cut out sugar, you absolutely MUST read the ingredients on any packaged food you buy. You will probably find that you won't be buying it because it probably has sugar in it, if it's in a package. If you have been eating lots of packaged foods, this exercise will challenge you, but trust me, it's worth it! You’ll feel so much better and clearer when you start eating all whole foods and cut out all the sugar.

Now if you want to take it to another level, sometimes people do liquid detoxes. It lets your body stop having to worry about processing and breaking down food, so it can rest and detoxify everything yucky out. With liquid detoxes, all you do is drink. You’ll juice things. Honestly, you can juice everything. You can juice broccoli, spinach, you can have green drinks, fruit drinks, veggie drinks, carrots, celery, you name it you can juice it.

The most extreme option as far as cleansing goes is to actually have a fast. I’ve done this before and it’s extreme. People do anything from 24 hour to 40 day fasts. If you have not done anything like this before, you definitely want to speak to a health practitioner and make sure you’ve got someone helping you along the way. Fasting isn't about starving yourself for weight loss. (That won't help you or work for your body in the end.) It's about giving your body time to rest the digestive system. It can be done with colonics to really cleanse yourself. Again, please make sure you consult a health practitioner before doing something like this. There are things to do to prepare yourself for it and steps you need to take after the fast for maximum benefit.

More specific detoxes include heavy metal detoxes, liver and colon cleanse. For each of these consult a local practitioner for herbal supplements that can be taken to help cleanse the specific areas of the body that you are focusing on. You can also speak to the practitioner about any ailments you have that may be helped by doing a detox and they will help guide you through the process and give you the best supplements for what you need.

This is just the basics of detox. Please consult a local health practitioner before doing a detox and work with them to make it most effective for you.

Next time we’re gonna dig into colon cleansing and some enimas. It’s a bit of a messy topic but we’re gonna get into that one. I’ll talk to you guys tomorrow. Bye!

Do you ever wonder what is a healthy breakfast to eat when losing fat?

You may be shocked when I tell you what we are eating...

When you walk into the supermarket, it can be very overwhelming with the amount of breakfast cereal choices there are. I do wonder who ever thought up the fact that we should eat cereal for breakfast? I mean honestly, why should breakfast be different than any other meal? Why not meat and potatoes, fish, sandwich, etc?

Getting serious... Breakfast should consist of whole foods, like every other meal. Whether it's smoked salmon and eggs or veggies, eggs and bacon, leftovers from dinner (assuming it was made with whole foods) etc...

Also, breakfast should be one of your biggest meals of the day. You need the most energy in the morning to help sustain you throughout the day. Many people get this backwards and eat big dinners. Think about that... eating lots of food when you are about to rest. Your body doesn't need the energy and it takes lots of energy to break it down, so while it's meant to be resting overnight, it's now got to work to break down the food. So... start your day with a big meal and end it with a smaller one.

Now... what do we eat in the mornings that keeps us losing fat? On our plates you will find some fresh greens like kale, chards, collard greens, spinach, and sometimes we have this thing called tatsoi. Our 11 month young loves mushrooms, so we usually have those with zucchini and avocado as well. We also have bacon, eggs and sometimes sausage and/or steak or kangaroo.

The reason why we eat this is because it has whole foods, lots of really fantastic nutrients for us. It’s real food. Plus it’s good to have protein in the morning. It helps sustains our energy throughout the whole day. Some people might need more veggie than what we have on our plate. Overall though, it’s really good to start digging it in the morning actually eating real food. If it were up to me, I’d be skipping the cereals in a box that you can buy in the grocery store and go with something that’s "real".

Some people say that eating breakfast like these that are actually quite high in protein and fat would say that you can’t lose weight eating breakfast like that. Let me just tell you both of us are down quite a lot of fat on our bodies. So far I’m up to 12 and a half centimeters gone from my waist and about 11 centimeters from my hips. Hugh’s down 14% body fat in the last few months and this is the type of food we eat every single morning. So, yes, it is possible.

Please remember though that we are all built differently. So what works for us, may not work for you. We have a great way of being able to help you discover what foods in what proportions will help fuel your body best. Please feel free to email us at info@targetedfatloss.com.au or call 02 8006 1256 if you want to learn more about this today.