Matt Stirling - CPT, CF-L1, MTS
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1 LEAN BELLY DETOX 14 Tricks To A Leaner Belly In Just 7-Days Matt Stirling - CPT, CF-L1, MTS
2 WARNING: This ebook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way All Rights Reserved Copyright 2017 Matt Stirling Fitness. All rights are reserved. You may not distribute this report in any way. You may not sell it, or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review. 2
3 14 Non-Dieting Tricks To A Leaner Belly In Just 7-Days It s been noted by researchers that a little know bodily process called N.E.A.T. is the reason that there s such a difference from one person to the next, and how many calories they burn each day. One of the main reasons for overweight people carrying more fat simply comes down to the fact that they have low levels of NEAT. And the opposite was found in skinny individuals who have considerably higher levels of NEAT. The reality is that if you have low levels of NEAT, or fall prey to not even being aware of the fact that you fit into that category, then this could be one of the major factors to you gaining fat or stopping you from losing it. However, the best part is, if you increase your levels of NEAT, you can make some fast headway with your fat loss goals. Over the next 7 days, I want you to consider how this is affecting you, so let s dive in and ramp things up even more. So, what is NEAT? It s the acronym for Non-Exercise Activity Thermogenesis This means all activity excluding your formal workouts that you do in a day that may cause your body to burn more energy. This mean calories that you burn from walking, running errands, doing things around the house like laundry, housework, standing, moving in your chair, at your desk, pacing around, cooking etc.. Now, this may sound like things that we all do, but it s been reported that overweight/obese individuals are considerably more sedentary than leaner individuals. Make sense right... The facts report they move 2.5 hours less per day than their leaner counterparts What does that really mean? It means they could potentially be burning calories LESS per day. That s quite a bit when you consider what it takes to burn a pound of fat, so why miss out on this opportunity, right? Just imagine if your NEAT was up, a healthy eating plan was in check, and planned low-impact high-efficiency workouts were in place. Your body would be in hyper-fat-burning-mode. Now, for the average active person, it s reported that NEAT accounts for about 30% of their daily caloric expenditure, while less active (sedentary) individuals with lower levels 3
4 of NEAT sit around 15% and as high as 50% very active individuals, who are also, well, considerably leaner What Influences NEAT? One thing to note is that the simple task of walking more accounts for the majority of NEAT So, what s your day look like? Let s examine it: Do you sit at a desk all day? NEAT would be quite LOW Is your job physical? NEAT would be HIGHER Do you sit a lot after work? How many hours do you spend watching TV? How long do you surf the web each day? How often are you just sitting/standing and texting? Do you play video games? Are you deskbound? Do you commute to work each day? Do you ride a bike or walk to work? Do you take the elevator? The fact is that our society is changing, times are changing, and technology is changing, but that s not necessarily a bad thing if you adapt your health to it ;) The internet is going anywhere, neither are video games, desk jobs, and long commutes to work, so it s just important to recognize where we ve become less active and note our environment, and how it s affecting us. By considering making some small and seemingly trivial changes to our activity, and NEAT levels, it can have a very substantial and scaleable impact on your fat loss. The best part is that you can start up a NEAT strategy by just thinking about simple ways you that you can get more active and make it a positive change that affects not just you, but also your spouse, your children and those around you: 4
5 Here s you 14 Non-Dieting Tricks To A Leaner Belly In Just 7-Days 1. Try taking the stairs instead of the elevator. 2. Try simply standing more often or pace more instead of sitting. 3. Buy a desk treadmill or mini-stepper - Yes they make these. 4. Get out of your chair, stand up and walk around, even stretch or do perform bodyweight exercises each hour, on the hour while working at your desk. 5. Avoid using labour saving devices all the time (riding lawn mowers, gas powered leaf blowers, snow blowers, golf carts, motorized bicycles, and so on.) 6. Do your own house or yard work instead of hiring it all out. 7. When you need to run an errand or go get a haircut, walk instead of driving. 8. Look for more opportunities to walk more, like after dinner with your spouse or walk your dog more. 9. Step away from your TV, put away the i-pad, turn off your cell and get unplugged, and ask yourself what activities you can that get you up and moving. 10. Overall, watch less TV, unless you re watching it on a treadmill or stationary bike. Make a commitment to cut TV down by 50% per day, week, month. 11. Got kids? Then get active with them regardless of how young or old they are. 12. Plan for season changes. Write down winter and summer activities and activity strategies for keeping active. Example - in the winter you can always go for a walk at your local recreation center if they have an indoor track. 13. On your lunch break for work, ask some of your colleagues to take 10 to minutes to eat some nutritious food outside, then go for a brisk walk for minutes depending on what you re allotted. This will lower blood sugar too ;) 14. Dance - Seriously, grab your spouse and throw on some tunes, spice things up, do some salsa, learn a new dance off YouTube, and dance away for minutes. You d be surprised how many calories you ll burn. By yourself, dance anyways. 5
6 When you consider all of these easy-to-do tips, simply do your best to spend less time on your butt, and more time getting up and being human. As I say this I can t help but think of my Wife s Grandmother who s 99 years old as I write this and is still walking around, living by herself, in Ecuador, with no hydro, no cell phone, no car, and is very happy, healthy, and still going strong. Now, we all won t live to that age, but the premise here is that if you don t use, you lose it. For some people, it even helps to get a little gimmicky and buy a pedometer Now, I ve never used one, but for some, if that helps you see that you re actually moving around more and creates more awareness where you need it in life, then by all means - get one. A 2006 study published in the American Journal of Health Promotion found that in previously sedentary overweight adults, subjects who met a 10,000-steps-perday goal saw large improvements in body composition. The other important thing to note here is that with our fast paced society, the whole idea of high-intensity exercise has been noted as the holy grail of doing cardio and losing fat And I must say, it s VERY effective. But it s not the only way, it s just the most efficient way, so long as you re safe and primed for it. But do note, that within this article, we can see that fo many, just getting up more and creating a more active lifestyle whenever possible can have great fat loss results and create a happy more productive lifestyle for you. It may not reach the goal as fast as someone doing double workouts each day, taking fat burners, and eating like it s their job, but it gets the job done. Anything is better than sitting on our butts Let s get more active. 6
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