Monday, 10 August 2015

How to lose belly fat


 I know what you want me to say... you want me to tell you that there is a magic exercise you can do or pill or supplement that you can take that will magically take fat away from your belly.

I can and will tell you exercises and give you recommendations for supplements that may assist you with removing fat from your body but in all seriousness, it's a mix of everything you're doing, it's not easy and it actually takes a hell of a lot of work.

I have come to learn that people don't like me telling them it takes hard work and a lot of work to make this happen... I know this because every time I reply with how I did it, I rarely get a reply. I assume they read what I had to say, decided it was too hard and moved on in the hopes of finding someone who will tell them it's easy.

IT IS NOT...

It's not easy to lose fat anywhere on your body but the stomach seems to be one of, if not the hardest places to lose fat, especially for women. I'm still yet to get the stomach/ abs that I desire however, I have lost well over 20cm from my waist line and in this post I will go over the things that helped this along.

*please note any supplement recommendations are that only and results can vary from person to person - these are my personal experiences with these supplements

1. Diet

You want a flat stomach? Eat like it! For those of you familiar with my Instagram page @talkheatlhtyome, you will know I follow the IIFYM lifestyle which allows me to incorporate the relevant amounts of fats, proteins and carbohydrates in to my nutrition and adjust the amount according to my goals.

As a woman, it is very important, for hormonal reasons, to include fat in your diet. Contrary to what you hear from some people, eating fats will NOT hinder your fat loss. As long as everything is had in the moderations they're meant to be had in, your diet will be the MAIN aid in helping you lose fat from your stomach.

Eat lots of vegetables, whole grains, lean meats, foods with good fats (avocado, nuts etc). If you would like me to share my daily meal plans, please let me know in the comments below.

Avoid any takeaway, soft drink (soda), fruit juices, sweets, cakes anything you know you shouldn't be eating. Whilst these are ok to have occasionally, if your goal is a flat stomach, It's best these and most processed foods are avoided.

2. Exercise

Sure, diet is the most important aspect (they all say abs are made in the kitchen) but exercise is also imperative to get any type of definition in your stomach otherwise it may be flat-ish...but it won't look as aesthetically pleasing with out exercises to lose that last bit of fat.

I train abs 2-3 times a week which helps to build the muscles which help to burn the fat. Cardiovascular training is also a great way to burn fat and will speed the fat burning process along a lot faster. Running, biking, swimming, whatever you enjoy, if you do more, the results will come sooner.

Ben recommends low - medium exertion cardio for a minumum of 150 minutes per week (broken up to however you would prefer). The lower the exertion, the longer you have to exercise to get the same results. For optimum results, 67-85% of your MHR (Maximum heart Rate) for half an hour would be a great target.

Weight training is also extremely helpful with fat loss. 

3. Take a fat burner

I've taken thermogenic fat burners on and off for the last 6-8 months. I can't say for sure that they were the main reason I lost fat however, since they were included in my routine, I have to give them some form of credit.

Thermogenic's are used to increase the bodies ability to burn fat. Different thermogenice work in different ways, and some people may not receive any benefit from them. Albuterex and Beast - 2shredded are popular powder choices (I've taken Beast in tablet form). High doses of vitamin b12 can achieve similar results in those wanting a more natural approach

When taken correctly, as I've discovered, they can be effective. You have to be aware that if you're taking a fat burner but not eating a good diet or doing little to no exercise, they're not gong to have an affect on your body's ability to burn fat. If you buy a fat burner with no intentions to exercise and eat right, you are wasting your money... and they aren't cheap.

Thermogenics can also be included in some pre workout supplements. I take pre workout occasionally when I don't feel I have a lot of energy and they really do help give an energy kick to get the workout done! 

Green tea is a natural thermogenic and I incorporate a cup or two of green tea in to my diet most days.

4.  Be consistent and don't give up!

This is not something that will happen over night. I've been at this for over 16 months now and I still don't have the stomach I want but I am well on my way to getting there.

Hard work, dedication, consistency & discipline are key components we need to draw upon in ourselves to achieve most of the goals we have in life. Fat loss is no different.

Keep at it until you're there.

If you need any help with motivation or workout ideas, feel free to email us at talkhealthtytome@outlook.com

Keep smiling!

Tahana & Ben

Instagram = @talkhealthytome Instgram for Ben = @primalfuckingpassion


Tuesday, 4 August 2015

My Favourite things - July

It makes me extremely happy that July is over because it means we are now in the LAST month of Winter (my most hated season - not that we really get much of a Winter here in Queesland).

Here are my favourites from July - I have included beauty and fitness products!



1. Antipodes Reincarnation Pure Facial Exfoliator* RRP AUD$43.23


 Hands down the most luxurious exfoliator I have ever used. I have never seen a formula so thick and creamy. After I used this for the first time, I didn't wear makeup to work and got compliments of my skin from a lady at work. My skin has never felt so soft. I would highly recommend you try this amazing exfoliator out! You can pick it up from your local Priceline store or you can pick it up from the Antipodes website here. RRP is a little pricy but you only need such a small amount and I only exfoliate once or twice a week so it's going to last me a fair while!

2. New Balance Elite Edition Pinball 530 running shoes RRP AUD$150



They say they're the best running shoe you'll never run in and they are correct! They're definitely not made for running but damn do they look awesome! These are now my go to gym going shoe. Normally my bright coloured tights are the focus of my gym outfits but these take the focus straight to my feet. They're incredibly comfy, look amazing and perfect for gym weight sessions or just wearing on the weekend with my Freddy jeans! They make the perfect combo! 

3. Freddy WR.UP® SHAPING EFFECT - Skinny - Light Blue Denim + Yellow Stitching RRP AUD$159



These are THE most comfortable "jeans" I have ever worn. I use the "" because they're more jeggings than they are jeans but at the same time, they are so much more than jeggings.
They're comfortable, durable, sit PERFECTLY and they also make most butts look amazing! 
They're quite expensive but completely worth the spend. Considering we haven't had much of a Winter here in Queensland, I have been living in these. 
You can purchase these jeans here but be sure to browse around - they have lots of different styles and colours. 


4. Dirty Works All of a Lather Body Wash* RRP AUD$8.95


I've always been a huge fan of body washes. I couldn't tell you how many I have had over the years.. I've even had collections at one point...This has been in my shower for the last few weeks and I'm loving it. It's a ligth weight watery based wash with the slightest masculine scent (which I love for night time and means your boyfriend could actually use it without complaining he smells like a girl). It lathers up quite well even when using your hands. Definitely my go to night time body wash for now.

5. World Gym Brisbane Membership AUD$18.95/ week for no contract


 After moving to a new town in early June, I didn't realise how hard it would be to find a decent gym in a new area.
As I discovered from trying almost every gym in my immediate area, it was extremely difficult to find a gym suited to me and there isn't a gym anywhere close by that I like. 
I admit I am quite picky with my wants and needs when it comes to a gym but I am paying for the membership so I believe I have the right to be. 
I had heard good things about World Gym Brisbane and when I went for a trial, I knew it was the right gym for me. 
 It has all of the equipment I need (except they're lacking a decent leg press machine which I thought was weird for such a weight focused gym), the atmosphere is incredible - everyone is there to work hard and the staff are always super friendly. 
I've really been enjoying working out there and can't wait for Ben to finally move to Brisbane so I have a workout partner. World Gym is perfect for our lifestyle. 
I have to travel 10km to get there but it's worth the travel every day to have a gym I actually enjoy going to. 


6. Benefit Cosmetics Roller Lash* RRP AUD$40

My favourite mascara since the day I got it. I haven't been able to wear it much over the last few months because I've constantly had lash extensions on but now that my lashes are free, I am rocking this baby on the daily! It really lifts the lashes and whilst I don't need help with the curl aspect, I know there are plenty of girls out there who can vouch for the fact it really gives you that high curly lash look! No issues with smudging or running, just pure amazingness.

7. Dove Invisible Dry Antiperspirant Deodorant* RRP AUD$3.99

No white marks on coloured and black clothes, light weight and smells natural. The only three things I look for in a deodorant and this one ticks all the boxes. Highly recommend. My boyfriend even has one of these in the Original formula. I love that the scents are so neutral, anyone can use them.

I've been loving reading favourites post lately so if you have one, link it below!!!

Instagram = @talkhealthytome


*These products were kindly gifted to Tahana Lee however opinions are true and her own
 
BLOG TEMPLATE BY DESIGNER BLOGS