Know your fat cells AND Reduce your fat cells!

Our bodies are on our side! 

They want to be there for us to do the best they can at producing energy whenever we need it! Unfortunately, our bodies just haven't had the time to evolve to our modern day lifestyles of processed foods and minimum exercise.

So maybe you are looking at that tummy wondering, "Now, how do I ever get rid of this?" Well don't you dare tell yourself you need to stop eating! You just need to be sure you know these quick guidelines and the tummy flab can be on it's golden road to yummy abs!!!

I work out!

True: Having a negative calorie balance at the end of the day reduces the size of your fat cells by breaking down the fat inside the cells and releasing the fatty acids into your bloodstream. (A.K.A. negative calorie intake helps in losing fat) This does not mean you should be drastically cutting your calorie intake! Try starting by reducing your calorie intake by maybe 250 calories, but no more than 500 calories. 

NOTE: This is not one of those situations where you want to be an over achiever because if you aren't eating enough calories your body may go into starvation mode and then start storing fat...that means no yummy abs...or any muscle really. *sad face*

Keeping your new calorie intake goals in mind you can focus on some exercise routines that incorporate cardio but don't forget to get that strength/high intensity training in there too!

Shoot for aerobic exercising (i.e. runnings, biking, swimming) for about 45 to 60 minutes at a time about 2 to 3 times a week. It really takes 20 to 30 minutes for your body to really utilize that fat in those fat cells, so if anything shoot for at least 40 minutes.

Then make sure you get some of that high intensity interval training in your week! One day, maybe two! Think of the exercises that you really gotta push to get through but you feel like a beast once you're done! 

Example: Sprint for a minute, walk for two, repeat for 25 minutes!

or my personal favorite,

Sprint a lap on the track, jog one, repeat pattern four times then finish off with a easy jog!

But food!!!

True: Certain foods out there can actually help you give a boost in the battle against fat by maybe enhancing the breakdown of fat, or boosting your metabolism!

• Salad: come on, you all know salad is good for you! Shoot for using no dressing out of a bottle! (NOTE: avoid the nutrition-less iceburg lettuce and go even greener with some spinach or romaine lettuce!!!) 
• Almonds: they got the protein, fiber and healthy fats, people who have a few ounces (1-3) a day show a trend of keeping a trimmer belly
• Green Tea: helps you boost your metabolism and curb appetite!
• Citrus fruits: that vitamin C actually helps in the fat burning process
• Apples: pectin found in apples has been found to help limit the amount of fat absorbed by the cells (note: try and buy only organic because the chemicals put into non-organic apples may actually have fat storing properties! Yes, there will be an article on that to come!)
• Low fat dairy: proteins stabilize sugar and curb your appetite and then calcium regulates digestions and helps breakdown of fat cells!
• Lean meats: a muscle building protein that takes a long time to digest (keeps you full) and stabilizes blood sugar while also burning calories in the process!