Tag: Beer Gut

I love meals I can make once and eat all week long. Soup is one of those meals. However, not any old soup will do. I like soups that eat like a meal and stealing a line from the Campbell’s Soup debate- I like soups you can either eat with a spoon or a fork.

Unfortunately most pre-packaged and processed soups lack flavor and are loaded with salt and preservatives to make up for it. Solution- we’re going to make a kick-ass homemade soup from scratch that is heart healthy, gut slimming, filling, tastes amazing and doesn’t take much time to do.

In today’s Cooking with Beer we’re going to throw together a hearty Chicken and Vegetable Soup using Kilkenny Irish Cream Ale.

Mmmm… Let’s get started.
 

Irish Cream Ale Chicken and Vegetable Soup

Kilkenny Chicken, Lentil and Vegetable Soup

 
Here’s what you need:

• 1 can of Kilkenny Irish Cream Ale
• 1 qt or 900 ml of Chicken Broth (preferably organic or at least reduced sodium)
• 1 Chicken Breast
• 1/2 cup of Dry Quinoa
• 1 small Zucchini, 2 Carrots, 2 Celery Stalks, 2 Medium Onions, 2 Cloves of Garlic
• 1 can (15 oz) of Lentils
• 1 can (24 oz) of Diced Tomatoes
• 2 cups of Cauliflower
• 2 cups of Broccoli
• Extra Virgin Olive Oil
• 1/2 teaspoon of dried Basil
• Sea Salt and Black Pepper

 
What to do:

Wash, peel and chop the zucchini, carrots, celery, onions and garlic. Add 2 tablespoons of Extra Virgin Olive Oil to a saucepan at medium heat then add the chopped vegetables. Cook for 10 minutes stirring every 30 seconds or so. Meanwhile in another saucepan bring to a boil the Chicken Broth, Can of Tomatoes, Can of Kilkenny and half cup of Quinoa. Once the vegetables have cooked for 10 to 12 minutes transfer the boiling beer broth to the pot. Rinse and drain your lentils, chop the cauliflower and broccoli into small florets and chicken into small pieces. Add everything to the soup. Stir, reduce heat and let simmer for 15 minutes with the lid on. Season with a little sea salt and pepper and enjoy.

Yours in health,

Sean

PS. Follow the link for more Cooking With Beer Recipes.

Click Here and Start Earning Your Beer

Up next in our cooking with beer series is another one of my favorites. Perfect for cold dark winter nights this Beef and Guinness Stew is sure to delight.

Unlike the Beer Chili Con Carne this recipe takes a full can of Guinness so make sure to have another on hand to enjoy while prepping.

Watch below to see how it’s done:
 

Guinness and Beef Stew

Here’s what you need:

• 1 pound of stewing beef, diced into cubes
• 1 can of Guinness Draught
• 1 – 14 oz can of diced tomatoes
• 2 Celery Stalks, washed and chopped
• 2 Large Carrot Sticks, washed and chopped
• 2 Medium Onions, roughly chopped
• 1 Handful of Mushrooms, chopped
• 2 tbsp of spelt flour ground flax seed to thicken the stew (whole-wheat flour or all-purpose
• flour can also be used)
• Extra Virgin Olive Oil
• 3-4 dried bay leaves
• Sea Salt and Freshly Ground Black Pepper

 
How to put it all together:

Roughly Chop all vegetables. Place the veges, olive oil and bay leaves into the pan over high heat and cook for 8-10 minutes stirring occasionally.

Then add your flour (or ground flax seed), meat, Guinness and diced tomatoes. Stir and season with sea salt and black pepper.

Bring to a boil and then reduce heat. Cover and let simmer for up to 3 hours or until beef is tender all the way through.

If the stew is still too runny, remove lid for the last half hour. If stew becomes too dry, add a splash of water. Remove bay leaves before serving.

Serve over a bed of Quinoa and a side salad. Enjoy.

Yours in health,

Sean

Click Here and Start Earning Your Beer

Some of you might wonder how I decide which beer to review? To that I’d say- keep guessing… because there’s no real process to how I pick em. Suggestions are definitely welcome.

Lucky for me, my girlfriend and roommate are on a beer kick and I found a Bavarian beauty kicking around their fridge. Thanks ladies.

The Thirsty Thursday beer I chose to review this week is the German beer- Weihenstephaner Hefeweissbier. Say that 3 times fast.
 

Worlds Oldest Brewery

 
Because the inscription on the bottle reads, “The Worlds Oldest Brewery (Seit 1040)”, I decided a little history digging was in need. After a few Google searches and multiple miss spellings I came across the official website and really liked what I found – Weihenstephaner.de (Great video explaining the brewery’s origin and their new state of the art brewing science).

Talk about history- the brewery use to be a Benedictine Monastery and in 1040 the monks were granted the right to brew beer. Petty cool monks if you ask me.

Beer was a part of their daily diet and was even consumed during lent as it was understood the monks did not break fast by consuming liquids (keep that one up your sleeve the next time the old lady wants you to try out her new “fasting diet”).

Today, not only do they brew beer but they study it as well. Weihenstephan is known as the Harvard of beer schools. The tradition of beer is taken very seriously and the brewing behind it is considered a science.

Being that the recipe for this yeast wheat masterpiece is a thousand years old, it’s safe to say they know a thing or two when it comes to brewing a tasty beer.

Lucky for us, Weihenstephan Hefeweissbier is available year round, nationwide and comes in two sizes (12oz or a 22oz bottle).
 

Here’s what I thought

 
In a standard pint glass the appearance is a deep golden wheat. The beer is extremely cloudy and hard to see through. After a strong pour releasing some of the aromas, there was a full long lasting white head which hung around. The beer let loose a general fruitiness and strong European Smell of Alcohol- likely from the yeast or Hefe. The beer is strongly spiced yet not overpowering.

Fellow reviewers noted hints of banana but I’m not to sure of that. The taste was crisp with a light citrus and spice. A very strong bread-like malt on the tongue but it in no way overpowered the beer like I’ve experienced in other Hefes.

This is a full bodied beer yet somehow a light tasting one at that. It is a very refreshing beer and comes close to matching one of my all time favorites which is also a Weissbier.

I give this beer an A and if you’re on a patio enjoying the sunshine an A+.

Prost!

Jon

Click Here and Start Earning Your Beer

Studies support the best time to refuel muscles is directly after a workout. They are screaming for food in order to restore muscle glycogen.

Try this 6-minute circuit before the big game and make sure the chicken wings and beers go into your muscles and not the beer gut.
 

The Man-Maker

 
The Superbowl pre-game workout is called the “Man-Maker” and the name says it all. Here’s how you perform the Man-Maker:

Holding 2 dumbbells squat down and touch them to the floor. Once crouched jump your feet back into a push-up position and perform a push-up. When you come to the top of your push-up perform a renegade row with each arm. Next jump your feet back in and stand back up while cleaning the dumbbells to your shoulders. Then perform a push-press.

Sounds complicated but it’s not.

Complete the Man-Maker for 2 full minutes without stopping. After your 2 minutes are up, rest 1 minute and repeat 2 more sets of the 2 minute Man-Maker for a total of 6 minutes of work.

Still confused?

Watch Drew perform the Man-Maker in the Superbowl 46 pre-game workout.
 

Cheers,

Sean

Click Here and Start Earning Your Beer

What better time to sample a Belgian beer than on a snowy Sunday afternoon watching not one, but two awesome NFL playoff games. Just to rub it in a little more- I later enjoyed some of New York City’s finest wings from Blondie’s with a tray of veggies on the side of course.

Needless to say it was a good night for me and both, Patriot and Giant fans. Unfortunately, the same can’t be said for Raven’s kicker, Billy Cundiff after shanking a 30 yard field goal. I always feel for those kickers but nonetheless I’m looking forward to a heated rematch and some awesomely expensive commercials in a couple weeks time.
 

Dave Matthew’s Band and the Belgium Golden Ale

 
Sunday wasn’t my first time sampling the imported Belgium Golden Ale “Duvel”. My first tasting came while I was over in Europe playing hockey. A few buddies and I planned a road trip from Cologne, Germany to Antwerp, Belgium and hit up a Dave Matthew’s Band concert while we were there.

After 10 of us piled into a van the trip literally started off with a bang. Our designated driver, lets call him “Shannon”, backed the van into a parked car while the occupants sat idling. Whoops. Not the best way to start off a road trip.

I don’t know if it was the fact that we were ten hockey players in a van or that the damaged car was filled with illegal contraband but the mildly pissed off owner of the car said that we should go.

We did however eventually make it to a pub in Belgium and my initial impression of Duvel was this – “What is this “magical” beer the Belgians drink?”

It was good, and I mean really good.

Served in a traditional tulip glass the foam rested on top of the crystal clear beer.

Looking back now I can’t remember with much detail what I liked most about the beer. If I had to guess, it had a lot to do with getting it fresh from the source, the quantity it came in and the people I was with.
 

New York City and the Belgium Golden Ale

 
Being an off day from the hustle and bustle I grabbed the 75cl bottle (the equivalent to 3/4 of a litre or approximately 26 ounces). To my surprise the bottle came nicely topped with a champagne cork and wasn’t something we often see here on this side of the Atlantic.

Nothing is cheap in this city and I had to shell out a handful of dollars and cents, something I’ll gladly do over paying 5 dollars in any New York City establishment for a Coors Light. The alcohol content was a strong 8.5% abv.- giving you a good bang for your buck.

Considering myself more of a beer connoisseur (definitely still a rookie) than I use to be, I opted for a reasonably sized red wine glass in place of the standard tulip shaped glass most bars serve a Duvel in.

Honestly any glass will do and it is what makes you feel comfortable that is important. Just make sure it is clean, as I was reminded how important that is during a recent trip to ‘Beer School’ while visiting the Anheuser-Busch brewery in Colorado. Foam and bubbles stick to dirt in a glass and can make a good beer taste skunky.

I gave the Duvel a steady pour trying to give life to the beer and was pleasantly surprised by the amount of carbonation and foam sitting a top the pale golden beer. The initial smell was on the sweet side but the yeast took over reminding me of Stella Artois (its Belgium cousin).

The heavy foam which hung around forever made it look heavier than it tasted. The beer struck a mix of fruit and spice with a clean smooth aftertaste.

Crisp and clean is the simplest way to describe this beauty.

In my opinion this is a great beer for anytime, with anyone and with anything- 8.9 out of 10. Go earn it!

Cheers,

Jon

PS. Stay tuned for highlights from my trip to Anheuser-Busch brewery, time spent with the Budweiser Clydesdales and Beer School.

Click Here and Start Earning Your Beer

Nowadays we see the infamous beer belly just about everywhere. More and more men have them and most want to get rid of them. Some pop up in just a few weeks over the holiday season and most end up hanging around for the rest of your life.

The Beer Belly is a fashion trend that everyone would love to avoid and with the ever expanding North American waistlines fewer are able to make it through their 20’s without one.

In today’s post we’re going to dissect, so to speak, what makes up a beer gut and 3 important steps you can take immediately to drastically reduce the inflatable tire around your mid-section.

To defeat the beast we must first understand it, get to know it and figure out what makes it tick. Let’s take a closer look at the anatomy of a beer belly.
 

Visceral Fat is Beer Belly Fat

 
The fat located around your internal organs and not the stuff next to your skin is responsible for your beer gut. The over accumulation of visceral fat causes weakening of the transverse abdominal muscle (TVA) and is responsible for the protruding potbelly appearance associated with a beer gut.

Normally, your organs have a thin layer of visceral fat in order to protect and insulate them. An over accumulation of visceral fat gives that firm, hardened beer belly look and can be very dangerous to your health.

Visceral fat is one of the hardest adipose tissues to get rid of but it can be done.
 

Subcutaneous Fat is Not Beer Belly Fat

 
The fat underneath your skin is subcutaneous fat and although it looks bad, flops around a bit and can increase the size of your beer gut- it is not the main cause of your beer belly.

Subcutaneous fat is deposited in various fat stores around your body. Typically men deposit fat around their midsection first (beer belly and love handles) and back, chest, thighs and ass secondly. Women deposit subcutaneous fat in their hips, thighs and butt first and beer belly second.

Your genetics play a major role in determining the distribution of subcutaneous fat. Subcutaneous fat is easier to lose than visceral fat. Typically it is used as energy storage and insulation by the body. Unfortunately in today’s day and age, due to over-consumption of refined sugars and starches there is an over accumulation of subcutaneous fat. We are storing way more energy than we are using and this is not a good thing.
 

Beer Belly Health Risks

 
Beer bellies that measure 40 inches or greater are directly related to some serious health conditions. Type 2 Diabetes, heart disease, hypertension, metabolic syndrome and increased risk of stroke are all more prevalent in men with beer bellies. These conditions are no laughing matter and worst-case scenario can lead to an early death.

Add 6 inches to the 40 already around your waist and your beer gut falls into the category of abdominal obesity. Yep- you’re not just the guy with the big beer gut anymore, you are clinically obese. Time to do something about it.
 

How can I tell if my beer belly is visceral fat?

 
Because visceral fat is packed deep inside and around your internal organs there is no easy way to tell how much a person might have. The most accurate way to gauge your visceral fat level is by CT scan but that isn’t always an option for everyone.

To start, a “beer gut” is a pretty good indication of visceral fat accumulation. Secondly, men tend to internalize visceral fat more easily than women do. Thirdly, Caucasians tend to have more than African Americans. And lastly the older you are- the more fat you internalize and store around your organs versus subcutaneously when you are young.

Either way- fat tissue is fat tissue and it is important to reduce the amount you have throughout your body. Here are 3 simple steps you can take to reduce your beer gut and overall body fat percentage:
 

3 Simple Steps to Lose Your Beer Belly

 
1. Stop eating anything in a bag or box.

When trying to lose your beer belly you should avoid processed and refined foods that are high in sugar, sugar derivatives and preservatives. Foods like this cause a toxic environment within your body wreak havoc on your system rob you of energy making you sluggish and tired and lead to beer belly fat gain.

Avoiding processed/refined foods and eating whole food, as close to their natural state as possible is one of the easiest ways to help lose the beer gut.

2. Incorporate a combination of high intensity interval training (HIIT) along with strength resistance training into your daily workout routine.

Hopefully you are working out in the first place, and if not, get started because that is your first problem. But if you are already working out studies support the combination of high intensity interval training and strength resistance training to be far superior to steady state cardio or weight training alone.

High intensity interval training is a form of cardio that utilizes shorts burst of intense activity followed by a quick rest period repeated for either a length of time or a number of repetitions.

The intensity of both the strength resistance training and the HIIT is very important as researchers at Duke University concluded that low to moderate activity levels were not intense enough to contribute to visceral beer belly fat loss. You have to hit it hard when you workout if you want to lose your beer gut.

3. Drink beer.

That is a statement you probably would not expect to see in an article on the anatomy of beer belly. In all honesty, beer is not the culprit when it comes to losing your beer gut. Enjoyed in moderation, beer can be considered a healthy beverage when compared to all the sugary soda pop and fruit juice most of the world consumes. People’s waistlines are expanding due to the over consumption of processed sugars and not beer.

When it comes to drinking beer in moderation, here are the rules:

• For men- 5-7 beers per week with no more than 2 or 24 oz in 24-hour period.

• For women- 5-7 beers per week with no more than 1 or 12 oz in a 24-hour period.

Unfortunately for all you weekend warriors who would prefer to pound back a case of 12 on a Saturday night, studies support the link between binge drinking and visceral beer belly fat gain.
 

Beer Belly Wrap Up

 
If someone mentions the term “beer gut”, thoughts of a Homer Simpson-Esque physique pop into my head. Don’t let me picture you.

Adopt the “earn your beer” mentality, put in a good hard workout and reward yourself with an ice-cold beer at the end of the day. It is as simple as that to lose the beer gut. No secret, magic bullet, pills or potions… just good honest hard work and you will be well on your way to losing the beer belly.

Yours in health,

Sean

Click Here and Start Earning Your Beer

How did I ever let myself get a beer belly? This is a question I have asked over the past few months. Before starting with the 3BG System I never made time for myself. That’s the real answer. With all the things going on in my life I never found time for me. Seems a bit crazy when I think about it now but I devoted a lot of time to my Beer Belly instead.

How much time did I need out of my day to take care of myself? Let me think… thirty minutes. Twenty-four hours in a day and all I had to do was find thirty minutes for me. You might be wondering what did these thirty minutes encompass? Well, here you go… I did fourteen, yes, only fourteen minutes of cardio. What about the other sixteen minutes? Well that was used to make sure I had food to eat throughout the day.

Yeah it’s pretty tough to stay fit these days (hopefully you got the hint of sarcasm). It’s actually not hard at all. In fact it’s easier than being lazy because now I have the energy to get things done. You might be sitting there, reading this and saying, “What a bunch of BS.” And if you have any doubt I encourage you to check out my before and after photos or my testimonial video. Those are 100% real and while we’re being honest- my cardio actually started out at only ten minutes, not fourteen. Don’t worry, if you want to see what the extra four minutes of cardio is doing for me- stay tuned. I’ll be sending BeerBellyBeGone.com a few updated photos shortly.

I like to think I’m a pretty busy guy and I know we all think the same way. I’m not going to sit here and tell you how to make time for yourself. You already know where the majority of your time is being spent and if you don’t I encourage you to think again (if you want some tips on finding time and staying active, check out Sean’s post Never Miss a Monday).
 

No More Beer Belly = More Time For Me

 
How I found time for me was quite simple. I made myself a priority instead of my beer gut. I made sure I had a pair of shorts and running shoes in my car so on the way home from work I could stop at the park or the gym and get in a quick workout. If by chance I forgot to do that, I had a skipping rope hanging on my bedroom door and dumbbells in the living room just so I wouldn’t forget about me. I didn’t sit on the couch until I had done what I needed to do.

The best part about it is, and I can say without a doubt- it gets easier as you go. After about two weeks I was hooked and actually looked forward to my workouts. Where you might lose some time is looking in the mirror each morning; well maybe not, but it sure feels good to see the progress staring back at you. An easy way to stay motivated when you start any routine is to take a few “before” pictures of yourself because for me, seeing a picture of my old friend “ the beer belly” is plenty motivation to continue living an enhanced lifestyle program like the 3BG System.
 

No more Beer Belly = Better Cook

 
That covers the working out part but how the heck did I manage to have all my meals ready in just sixteen minutes? Well you got me… It didn’t take me sixteen minutes to make all of my meals today; it took almost no time at all. I do what cooks refer to as prep or for us regular folk- I prepare my meals before hand. It’s simple. I come home with my groceries and divide up snacks into bags and containers. If I am going to cook chicken breasts I cook a few extra all at once, I cut up some vegetables and bam lunch is ready for tomorrow. Hey, it’s no slap chop; it’s just plain old planning ahead. I do however own a magic bullet that I have been known to use now and again… Soup, chili or anything else that can be divided up and frozen is a great trick too.

I spend slightly more time in the kitchen than I might spend waiting in line at a drive through but the rewards are well worth it. Don’t get sucked into commercial convenience. Create your own convenience and be way healthier because of it. This is something you will learn very quickly with the guys at 3BG. They work hard but most importantly they work SMART. Don’t let the big clowns of the world tell you what to eat. Take time for yourself whenever you have it and use it. At the very least, being smart enough to prep your meals at home will save you money in the long run, not to mention- save you from a beer belly as well.
 

No more Beer Belly = Better Beer

 
Now for the fun part… I drink a wider variety of beer than I ever have. I enjoy beer more now than ever before. The first thing to go when I wanted to “diet” was beer and I always missed it. I have learned to appreciate my favorite beverage more than ever and rather than buying the cheap stuff, I find myself searching for more unique beers with rich flavors. Whenever I am in a small town I seek out local breweries and craft beers. What does that have to do with being healthy? It’s simple- I deserve a good beer and I can afford a good beer because I’m not spending my money at the drive through. Think about it… a “cheap” meal these days costs about 10 bucks. Skip the drive through for a few days and you can enjoy a six-pack of a full-bodied beer. More beer and less beer belly is the life for me.

It’s so easy for me to say this today because I took the steps needed to get me here. I remember trying to get fit in the past and most of the time I would do something drastic like try to run up the Grouse Grind or spend an hour and a half at the gym. The next day I would try to get up and my body would be so sore it was a struggle to get the Fruit Loops out of the cupboard, say to myself, “Not doing that again.” And I wouldn’t.

The biggest thing that jumped out at me after joining Team 3BG is that moderation is the key to success. There are no quick fixes. Just consistency and having the ability to care about what you love. Most importantly, having the ability to care about you. I now know why I had a beer belly and with the knowledge I have gained with Team 3BG I can safely say good-bye beer belly, I know I won’t be seeing you again anytime soon.

In good health,

David Balback

Click Here and Start Earning Your Beer

When you ask people what they associate beer with you get a mixed bitter-sweet response. On one hand it reminds people of the amazing taste that water, barley, yeast and hops make when they come together and hit your lips. And on the other hand they think of the dreaded beer belly, beer gut and belly fat associated with drinking beer.

For the record- I have and always will drink beer. Regardless of the reputation floating around that beer is bad and will make you fat, I know from experience and my clients experiences that it is possible to drink beer and still lose the beer gut, beer belly and belly fat. I’ve seen countless people lose fat, get stronger and still enjoy the wonderful taste of beer.

The reason it worked for these people (and can work for you) is because they adopted an attitude we call the “Earn Your Beer” mentality. The mentality states that if you want to enjoy beer guilt free and never worry about how it might expand your waistline, you have to EARN it.

Start implementing the following steps and you’ll be on your way to Earning Your Beer and torching off the “beer” belly fat from your midsection.
 

1. Beer Intake Control- The Beauty of Moderation

 
Depending on what kind of beer you drink the calories per bottle vary. Light beers range from 65-100 calories per bottle while a standard bottle of beer has around 150 calories.

Moderation is key. If you want to enjoy beer you must consume no more than 2 in a 24 hour period and keep it to under 5-7 drinks total per week. In moderate amounts beer has even been shown to be good for your heart and reduced the risk of cardio-vascular disease.

When in doubt choose darker beers. They are often more rich, contain anti-oxidants and are more nutrient dense. This in turn will fill you up faster so you’ll avoid over drinking.

The real culprit is the food you eat while you enjoy your beer. Fried, fatty and salty foods are the worst offenders and can do much more damage than 2 beers ever could. Don’t let the enjoyment of beer turn into a days worth of calories all in one sitting.
 

2. What to eat and your new shopping list

 
Beer bellies should really be called the sugar belly or the processed carb belly. If you truly want to get rid of that beer belly you must take nutrition seriously and look at getting all the fast convenient processed foods out of your kitchen. There are so many misconceptions out there regarding which foods are good for you and which ones are bad.

Typical foods that people think are OK to eat but are low in nutrients are:

 
The easiest way to avoid pre-packaged, processed and refined foods is to shop around the outside of a supermarket and avoid going down the middle aisles. Sticking to the perimeter of the store guarantees that you will hit mostly fresh foods that come with an expiry date. The goal is to remove clutter from your shopping cart, kitchen and body.

The shopping list that follows has been stripped down to the basics. Strive to eat good quality food that is nutrient dense and works with your body rather than against it. The following foods will keep you energized, lean, strong and keep the fat off your belly effortlessly.

Items for your cupboards or pantry

 
Items for your refrigerator or freezer

3. How and when to eat carbs

 
Burning fat from your midsection depends on your body’s ability to regulate cortisol and insulin. If you have chronic high levels of both you will likely have more belly fat than you need. Cortisol is best controlled by keeping your stress levels down and getting adequate sleep.

Whenever you eat a carbohydrate- insulin is released to remove the calories from your blood stream. When this hormone is released in excess (by eating processed carbs) it will take those calories and stuff them in your fat cells. End result- a rapidly expanding waist line and beer belly.

The best time to have carbs and not worry about this boost in insulin is when you first wake up and immediately after an intense workout. Otherwise if you are going to eat carbs in a meal make sure they are eaten last. Always start with a salad and plenty of vegetables, then your protein source (eggs, meat, fish, poultry, shellfish, dairy) and follow it up with your carb. Eating vegetables and protein first will ensure your stomach is better suited to digest and break down carbohydrates (yams, sweet potato, wild rice, quinoa), as well as shunt any potential spike in blood sugar.

Do not mistake this as an open invitation to eat all the carbs you want. Much like step #1, moderation is key. If you have a sweet tooth stick to mixed berries with a piece of dark chocolate (85% or higher) for dessert.
 

4. Sleep your way to a leaner waistline

 
You’ve heard it before and no one likes being told the same thing over and over again. So I’m going to lay it out for you in a different way, one that will help you realize that if you’re falling short on sleep- you might be expanding your waistline as a result. Aim to get 7-8 hours of sleep every night.

Inadequate sleep has been shown to:

 
Hormones are the common theme. Without proper sleep good hormone levels drop and bad hormone levels rise. Chronic elevated levels of cortisol can lead to brain cell deterioration, decreased function and belly fat.
 

5. Exercise

 
Mention cardio and people generally think of going for a jog or sitting down on an exercise bike. Whatever the exercise you choose, it is then done at a steady pace for a set amount of time. The longer the session the more calories you burn, right?

While that isn’t necessarily a wrong statement, it’s just not the best way to burn fat. Would you rather workout for 40 minutes or 15? Studies show you can burn more fat and save more time with shorter, more intense cardio sessions.

A long jog at a slow to medium pace does not elevate your metabolism enough to generate exercise post oxygen consumption (EPOC). EPOC can keep your metabolism elevated for 15-25 hours after you stop exercising. The beautiful thing about generating EPOC is that it can be done in a high intensity interval session lasting as little as 12-20 minutes. The same can not be said for a 40 minute jog where oxygen consumption falls 30 minutes after completion.

Also of note, a large percentage of exercise options for cardio only target the lower body. Making use of your entire body when performing cardio/interval training involves more muscle mass and will burn more calories by creating a bigger oxygen deficit.

High intensity interval training (HIIT) incorporates both aerobic (oxygen dependent – walking/jogging) and anaerobic (non oxygen dependent – sprinting) training into one brief, but intense workout. This type of training will strengthen your heart more than aerobic (long slow boring cardio) training due to the strain involved with an all out effort. The increased pressure constricts your artery walls and forces your heart to work harder with each beat to maintain proper blood flow throughout the body.

Typical cardio prescription

Type: Running
Total time: 45 Minutes
Pace: 5-7 mph

The New HIIT prescription

Type: Flat sprint or uphill sprints with 4-6 push ups between each sprint
Total time: 15 minutes
Pace: top speed sprint for 8-10 seconds (uphill or flat) walk 40 seconds then drop down and complete 4-6 push-ups. Repeat process for 15 minutes.

In order to get rid of a beer belly, beer gut or belly fat you need to be determined, willing and patient. Healthy fat loss of 1-2 pounds per week can be expected. Think of it as a long term goal rather than an overnight fix and I guarantee you will get there.

Stay Strong,

Drew

Click Here and Start Earning Your Beer