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5 reasons you are not loosing belly fat

Pinching Fat

5 Reasons You Aren’t Losing Belly Fat

When you set out to live a healthier, happier life, part of your goal was to shed that belly fat that has plagued you all these years. However, try as you may, it sticks around like a bad habit. While extra belly fat is a deterrent to your self-confidence, it comes with an array of serious health dangers as well. From increased risk of heart disease, to an increased risk of developing diabetes, unwanted belly fat puts your life at risk every day.

 

Here are five reasons for why you may be struggling to say goodbye to that stubborn belly fat:

 

Reason #1: Your Mediocre Workout

 

For as long as you can remember, medical experts have recommended you get at least 30 minutes of exercise a few days a week. And for good reason.

However, if you think that 30 minutes of light jogging on the treadmill three days a week is going to get rid of that belly fat, think again. To burn the flab, you’ll need to add some form of strength training to your routine. Doing this will add muscle to your frame, which will help burn more pounds of fat. It will also put your muscles where they belong, which helps your belly look flatter.

 

Reason #2: Your Fork

 

Getting rid of belly fat can’t only be done in the gym. It requires a lifestyle change that includes being very cautious of what you put in your mouth. That means cutting out the processed foods, saturated fats, and whatever else is likely to cause fat to cling to your midsection.

In case you’re curious, that also includes eating too much healthy food. Remember: everything has calories, and if your body doesn’t use it, it’s got to go somewhere.

 

Reason #3: Your Stress Levels

 

When you feel stressed, it’s because something in your life is going on and you simply can’t let go of it until it’s resolved. Unfortunately, when you don’t let go of stress, fat doesn’t let go of you. It’s due to the chemical ‘cortisol’, which is released by your body when you’re facing stress. Harmless as a hormone may seem, this one kicks your appetite into gear and may even make it harder for your body to shed fat. So relax and help your waistline slim down.

 

Reason #4: Your Sleep Habits

 

Going to sleep is not exciting. Doing it feels like you’re doing nothing. But when you’re in the battle against belly fat, getting quality sleep every night is key. How important is it? When researchers concluded 16 years of research into the health of nearly 70,000 women, they saw that the women who slept five or fewer hours every night were at a 30-percent increased risk for gaining 30 pounds than those who got seven hours of sleep on a nightly basis.

 

Reason #5: You’re Aging

 

This one is the hardest to accept, because there is nothing you can do to avoid getting older. With age, your metabolism drops, making it harder to burn off calories while at rest, but your appetite may not take a plunge. Making weight gain even more likely is the drop in estrogen and progesterone in women and testosterone in men. But don’t think aging means you have to simply accept weight gain.

 

By sleeping well, eating healthily, working out right, and cutting out stress, you can beat the odds and lose the belly fat for good, no matter your age.

Don’t Believe These Three Supplement Myths:

 

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Don’t Believe These Three Supplement Myths:



Myth #1:

“More Is Better”

If vitamins, minerals, botanicals, and herbs are good for you and available over the counter, they must be safe to take in high doses, right? Science has proven otherwise. You feel a cold coming on so you pop the vitamin C pills and lozenges to ward it off, but too much of certain vitamins and minerals can be dangerous. For example, when you overdose on vitamin C, your body loses its ability to absorb copper, and too much vitamins A, D, and K can build up to toxic levels when large doses are taken. And you thought those supplements came with no risks!

Always be careful of what multivitamin that you buy, and always be careful of combining a multivitamin with another vitamin supplement.


Myth #2:

“A Supplement Will Make Up for My Unhealthy Diet”

 Hate vegetables? Drink too much caffeine? Like to skip breakfast? Well, be wary of relying solely on supplements to make up for your nutritional deficiencies. Your body is better able to absorb nutrients from real food, so supplements should only be taken as the icing on your healthy cake. Besides, relying on supplements to fill in nutritional gaps can put you at risk for the overdosing dangers mentioned above.

With a healthy diet that includes plenty of fruits, vegetables and lean proteins, you’ve got little room for the need of supplements. Eating a healthy well-rounded diet will also provide millions of phytonutrients unavailable in supplement form, making whole foods the better option.


Myth #3:

“I Can Trust the Claims of Supplement Labels”


Many supplement containers describe the health benefits their ingredients aim to provide. These range from increased vitality to improved disease immunity. Great as these claims may sound, they are not backed up by significant, proper research. They are, however, great marketing tools that will pull you in and trick you into buying them thinking that they will solve your problems.

Combine this with the lack of strict rules and regulations when it comes to supplements, there is no guarantee you are getting exactly what it says on the tin. This also raises another concern; you may also not know all of the harmful, toxic ingredients that come as part of the ‘health supplement package’!

NEW YEAR….NEW YOU

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New Year…New You!

Love ‘em or hate ‘em, New Year’s resolutions are a good thing. If you struggle to believe that, it’s probably because of a history of failed resolutions. This year, however, you owe it to yourself to become the new person you want to be. Not in order to impress other people. You’re going to do it to remind yourself that yes, you can do whatever you put your mind to—you can become a better person.

Ready to get started on the road to a new you? Keep reading to find out what you’ve got to do this the year to make the new you happen!

Talk about It

After a few years of failed resolutions, you may want to keep your plans a secret. But don’t! If your family and friends don’t know what your goals are, you won’t have their support in your journey. They may scoff or snigger when they find out you have big plans for the coming year, but don’t let them get you down. Most likely, they’re jealous. So whether you want to be more committed to your gym routine, eat better, or be more patient with your kids, don’t keep your resolution for a new you to yourself!

Start with Pre-Tests

Next Monday may be when you’ve decided to really begin committing to your new self, but don’t wait that long. Start today with some pre-tests. Once a day, find a way to implement your new lifestyle into your routine. That may mean skipping dessert one night. Or maybe it’s letting your spouse have the remote control. Then again, it could be chewing on a carrot instead of going for a cigarette break when stressed. Whatever it is, scoring these small victories lets you know that you can indeed become the new person in the New Year that you desire.

Go for the Right Goals

Before you set a resolution for a new you in the New Year, take stock of your life to determine what would give you the best bang for your resolution buck. Already spending more time than you’d like away from the family? Maybe you should resolve to work your way into a position at work that requires less travel. Thinking you need to lose more weight when all your friends think you’re exceptionally thin? Maybe you should work on adding muscle to your frame instead. Only when you have the right goals can your new you be the best you.

I have just the exercise plan for you – one that will not only help you recover from your holiday indulgences, but will help keep you motivated and going strong in the future.

If you haven’t joined yet, now is the perfect time to start. Together we will get you focused on your goals with my results-driven method.

Simply call or email today to set up your first workout.

 

New Year’s Party Survival Guide

Use these quick tips to avoid overeating at your holiday party:

  • A plate of appetizers is considered a meal. Don’t load up on appetizers and then sit down to a full meal.
  • Survey all of your food options before beginning to eat. Choose a few of your favorites and then fill the rest of your plate with greens.
  • Liquid calories count. Stick with only one calorie-filled drink and then switch to water.
  • Eat a sensible meal before you arrive at the party. This will cut down on party food calories
Bacon Wrapped ScallopsHere’s a great snack or appetizer to share with friends and family during holiday festivities. The nitrate-free bacon and scallops contain healthy protein that will provide usable nutrients for your day. To keep on track with your diet, stay away from appetizers that are fried or filled with carbohydrates.

Servings: 12

Here’s what you need:

 

  • 4 Tablespoons coconut oil
  • 3 cloves garlic, minced
  • dash of sweet paprika
  • dash of salt and pepper
  • 6 slices nitrate free bacon, cut in half lengthwise
  • 12 fresh scallops
  1. Preheat oven to 375 degrees F. Grease a baking sheet with coconut oil, set aside.
  2. Over very low heat, in a small saucepan, melt the coconut oil. Remove from heat and pour into a small bowl. Add the garlic, paprika, salt and pepper.
  3. Dip each scallop in the seasoned coconut oil, the wrap with bacon and secure with a toothpick. Place on prepared baking sheet.
  4. Bake for 15 minutes or until the scallops are cooked through and the bacon is crisp.
  5. Serve immediately.

Nutritional Analysis: One serving equals: 92 calories, 7g fat, 133mg sodium, 1g carbohydrate, 0g fiber, and 7g protein

Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends.

 

The Benefits of Resistance Training

The Benefits of Resistance Training - Ramsay Personal Training Gloucester
 

What is resistance training?

 
As it sounds: it is the process of building strength and increasing mass by resisting muscular contractions.

By repeatedly training your body to resist an opposing force, naturally – over time – your muscles will become capable of resisting stronger forces and your body mass will increase.

Many take the view that resistance training’s sole focus is to make you bigger – that is a significant part of it, but there is also so much more. It is also useful for improving joint function, bone density, ligament strength, balance, and the health of your heart and lungs.
 

What are typical resistance training exercises?

 
In general, routines should vary to provide a more rounded resistance training workout, and there are many exercises we focus on in our sessions. These exercises may include:

  • Weight machines
  • Free weights – dumbbells and barbells
  • Bodyweight exercises
  • Medicine balls
  • Resistance bands

 

What is to be gained from it?

 
Not only will you find yourself able to lift heavier weights over a duration of time but, depending on what your goals are, you may be better at holding a particular weight for longer or being able to decrease your rest time between sets.

Over the duration of the course, you will find that you will eventually develop a natural inclination to form the correct posture when dealing with all forms of resistance training, and you will greatly increase your stamina.
 

Let’s talk about ‘hypertrophy’

 
Whoa, slow down there – what does that even mean?!

This is the more scientific and technical explanation of muscle growth. There are two types of hypertrophy that can occur during resistance training – one is sarcoplasmic hypertrophy (helping to increase long-term energy storage – glycogen – in the muscles), and myofibrillar hypertrophy (more concerned with increasing the size and strength of the muscles, as more contractile proteins have been created).

Depending on which form of hypertrophy is the most predominant, your body and muscle shape will differ. Strength training, with shorter repetitions of 2 – 6, tends to produce more myofibrillar hypertrophy; endurance training, with longer repetitions of 8 – 12, produces more sarcoplasmic hypertrophy.

If you want to learn a little more about hypertrophy, here it is condensed into a short, three-and-a-half minute video.

To get involved in our new Alpha Men’s Resistance Class, sign up using the form below!
 

7 reasons why you should join spin class

Ramsay PT Spin Class in Gloucester

The bikes are in and we’re ready to start spinning! As fitness professionals, we are aware of the need to offer variety in terms of your workout to help strengthen as many areas of the body as possible.

To highlight exactly what benefits the spin class can have for you and your body, the team at RPT Studio in Gloucester have put together a list of seven reasons why you should ‘get on your bike’ and join our spin class – so here we go:

1. Burn calories

Ok, that’s an obvious one, isn’t it? The exact number of calories depends on a number of factors, but it is estimated that you can burn anywhere between 480 – 1720 calories in one session.

2. It’s good for runners too

If you are an avid runner, then you will find that getting involved in a spin class can improve your running performance – helping you to go faster and further.

How does it help? Well, for starters, running is considered a ‘high-impact workout’ as it puts your joints through far more than a spin class can. This reduces your risk of injury by giving them a break every now and then whilst still maintaining high form.

Another reason is that, as mentioned in the introduction, it offers variety and works out a different set of muscles. The result is that you are further strengthening your legs which also reduces your risk of injury.

3. It’s a different dynamic to any other workout

You only need to look at the video below to figure out that this is completely different to any other form of exercise.

With the coloured lights and the music blaring, it’s like being in a nightclub – except the DJ is in control of how you move as well as the music.

4. It strengthens your mind, as well as your legs

After becoming a dedicated spinner, your legs are going to look great and they are going to feel great. One other major improve you’ll notice though, is how mentally strong you have become.

The feeling soreness of your legs and buttocks will pale into insignificance in the back of your mind as you persistently pedal through the pain barrier. Eventually spin classes won’t feel as much of a chore as you maybe once thought.

5. The excitement

It’s not a slow workout; it requires maximum concentration at all times – and there’s nothing more exciting than constantly being kept on your toes for the duration of your session.

You will ride in synchronisation with the tempo of the music – building up with it, and then accelerating into motion as soon as the drop hits.

6. Improving cardiovascular health

You will be strengthening your heart muscles by taking part on a regular basis. Over time, you will learn to control your breathing, subsequently increasing your lung capacity and keeping you at optimum health.

7. Time flies

The clock ticks much slower when you’re looking at it, but you won’t have any time to do that on the bike. Your mind will be preoccupied with the motions, and those 45 – 60 minutes will fly by as a result.

Spin Class Checklist

  • A bottle of water
  • Sweat towel
  • Running or cycling shoes/trainers
  • Comfortable sports clothing

If you would like to find out more about joining RPT Studio in Gloucester’s spin class, please fill out the form below:

 

The 5 Benefits of Boot Camp

Ramsay Personal Training Outdoor Boot Camp

We often get asked: what is the best method to achieve maximum weight loss and muscle tone? There is no definitive answer to that question – there are many different approaches which work better for some, but not necessarily others.

With boot camps at RPT, we have an answer that works not just for us, but also our members. Although these are group activities, there is a strong focus on the individual, which we believe sets us apart. As featured in Gossip in Gloucester Magazine, here are our ‘5 benefits of boot camp’:

IT’S NOT JUST A WORKOUT

We believe it to be impersonal to simply put together an hour’s fitness routine and send you on your way, especially as there’s so much more to improving your fitness and health.

When you start, you will also receive nutrition plans, health assessments, and the support and guidance of RPT staff throughout.

IT’S NOT REPETITIVE

We can’t have you knowing what is in store for you each week; we like to keep you on your toes!

There are a myriad of exercises that all benefit different areas of the body, and give you a more rounded workout. It makes things a lot more interesting.

IT CAN BE INDOORS OR OUTDOORS

You need not be confined to one workout environment – there is the kitted-out RPT studio, or you can join us at Plock Court.

You may have a personal preference, or you may just prefer to switch it up every now and then. Whatever it is, the choice is there.

IT’S ENJOYABLE

There is no doubt – training as a group is a great way to help reach your potential, whilst also putting a smile on your face.

This is the atmosphere we aim to achieve at RPT: where we motivate each other to reach our individual goals.

IT MAKES A DIFFERENCE

We’re not just saying it, our members are too. Boot camps are tried, tested and proven to help everyone who walks through our studio door.

Claim your free taster session of our Outdoor Bootcamp by getting in touch today.