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In my past post, 14 Ways To Lose Belly Fat – Fat Loss Tips, I outlined some strategies that will help you to achieve your goal when it comes to health and fitness. Just so happens that one of my good clients was feeling creative at the same time that I posted it and sent me her right of reply titled ’14 Ways To Put On Belly Fat!’

This list however is very accurate and the scary thing is that it is probably reflective of some peoples way of life. If you find yourself doing a few or more of the following, it might be a good time to read the original post and implement those ideas instead!

So here it is, 14 Ways To Put On Belly Fat…

1. Do no exercise
2. Eat fish and chips in front of the tv 7 nights a week
4. Drink diet coke instead of water
5. Get other people to buy/make your food for you so you dont burn unecessary energy
6. Eat high carb food such as bread, rice, pasta and donuts
7. Stay clear of anything that may contain protein
8. Eat food high in processed sugar
9. Eat foods high in saturated fats, anything from KFC would probably work – the fat negates the protein in the chicken
10. Have cream in your 10 cups of coffee a day with 4 teaspoons of sugar – more caffine the longer you can stay awake the more you can eat
11. Don’t exercise at all, worth reapeating as moving will burn excess calories
12. Stay clear of food containing fiber as this may caouse regular bowl movements and decrease your somach bloat
13. Eat ever half an hour
14. Drink lots of flourvoured milk drinks, alcohol, soft drink and high energy drinks – we ofter forget the extra calories we can cram in with our liquid input

There you go, it isn’t pretty but it like I said hopefully you aren’t following this list and are making good choices!

Let me know what you think with a comment below.

Chances are that you have a job.

Chances are that your job doesn’t require as much movement as even the same job 10 or 20 years ago.

Chances are that your job is causing your body some stress be it mental or physical.

Chances are you could implement a few of the following to improve both your health and fitness whilst you are at work.

Read On…..

1. Stand Up

Most jobs these days require a lot of sitting. Heck, I’m even sitting down as I write this and you probably are as well reading it.

The problem with sitting down a lot is that it places a lot of stress on your lower back. Add to this the fact that you are going to shorten the muscles in your hamstrings, hip flexors, abdominals and chest and then multiply this with some less than ideal sitting posture or ergonomics and you have a recipe for disaster!

So instead of finding opportunities to sit down, look for opportunities to stand up. Build habits around activities you do often and you will find it becomes part of your day. Stand up when you are on the phone for instance, this will get you up from your seat, lengthening your postural muscles, and giving your lower back a break.

2. Drink More Water

Yeah, yeah. We’ve heard it all before. But there’s a massive gap between knowing and doing. And to throw in another of my favourite sayings, “If you’re not assessing, you’re guessing”, unless you know how much you are ACTUALLY getting each day then how can you increase your intake?

Get a drink bottle designed to be refilled and avoid reusing an old plastic water bottle. Aim to get through at least two litres per day, PLUS what you need for exercise. (to start with this may even help with point number 1!!) The exact amount you need will obviously vary from person to person, but start with the two litre goal and then adjust as required.

3. Be Less Charitable

…or find another way to be charitable. Yes I’m talking about the fundraiser chocolates and lollies. Yes they get eaten. Yes the calories still count! Make a donation and eat an apple. The organisation will get more of the money and you will get less fat and sugar. It’s a win-win scenario.

4. Multi Task

Aim to get something done at lunch time other than eating lunch. A walk down town to pick up that gift, or just a walk to get out of the office and get moving. Eat your lunch at the same time and you can tick off two boxes.

If that doesn’t work, take your lunch for a walk, and eat it 10-15 minutes away from the office. Take the newspaper with you or do whatever else you normally do at lunch, but find ways you CAN do it not excuses why you CAN’T.

5. Free Parking and Public Transport

Inner city parking can be quite expensive. Actually it can be really expensive. But if you were to park out of town a bit and walk in (think 10-15 minute radius) or park near some public transport out of town, catch the bus or train somewhere close to work and get some extra exercise in there, it will add up. Once again look for ways and reasons why you can instead of putting up barries as to why you can’t.

If you are already doing these, great work. If you have any other ideas to share, just leave a comment below.

1. Train regularly – Aim for at least three high intensity session per week.
2. Make working out part of your lifestyle – Prioritise your health and fitness.
3. Train Consistently – Think long term not just this week and next.

4. Forget the “Fat Burning Zone” – Train as hard as you can without hurting yourself.
5. Use resistance to burn fat – Body weight, barbells, dumbells, kettlebells, sand bags, ropes, the options are endless.
6. Mix it up – Keep your body guessing and progressing.
7. Think “recovery” – 20-30 minute walks after dinner will speed up your recovery between harder sessions.
8. Set goals and make them happen – It may be as simple as following points 1 and 3 for six weeks.
9. Reset your goals once you achieve them – Keep raising the bar
10. Forget the foot pyramid – Fill up on non starchy vegetable, lean proteins and quality fats from nuts and oils.
11. Take your fish oil - Good for lots of things including fat loss.
12. Drink more water – Actively try to get 2-4 litres a day. Slowly increase from where you are now so you don’t spend all day and night running to the loo!

13. Keep your head up – Think positively and quickly refocus if you have a bad day.
14. Eat more smaller meal – Forget the three square meals. Go for a big breakfast, medium lunch, small dinner and a few snack in between.
15. Challenge yourself - See points 4 and 8
16. Reward yourself – When you achieve a goal treat yourself, you deserve it.

It’s that time of year again. Christmas, New Years and a host of other parties in between. That’s right its the silly season! And if you are looking to gain back all the weight you have worked so hard to lose then follow these 5 simple steps.

1. Skip Breakfast
A sure fire way to help you put on some weight. Chances are that you will end up eating more total calories by skipping breakfast because you will be snacking more and craving bad food choices for the rest of the day.

2. Eat a Massive Dinner
Doing this, especially when combined with skipping breakfast will make sure that you get that weight back onto your stomach. Lots of food sitting in your stomach while you are sleeping is the perfect recipe for weight gain!

3. Skip Training
You’re busy, so your health and fitness can take a back seat for the next few weeks. Miss a few sessions and you’ll find that the weight will creep back no worries.

4. Drink Like A Fish
So drinking to excess might not be that healthy, but it’s the silly seasin right?! And when you are trying to pack on some unsightly body fat, there’s nothing better than high calorie alcoholic drinks. Combine this with some big late hours eating and you’ll guarantee your weight gain!

5. Reduce Your NEPA
Non Exercise Physical Activity such as taking the stairs, walking to the shop or walking the dog is a great way to keep active and burn extra calories without much effort. Being Xmas and all, you have the perfect excuse to just sit on the couch watching other do all the hard work. Add this to the other four and you’ll be at your top weight by the New Year for sure.

So if your goal this holiday season is to pack on the pounds just follow these simple steps.

If it’s not your goal, then do the opposite.

Eat breakfast, eat a moderate dinner, make every training session (this will give you more energy and kill the stress), be sensible when drinking and get moving during the day (a 20 minute walk after each meal, or chasing the kids with their new toys, or walking your dog will do the trick).

Don’t let the silly season be the reason you go back to square one or even worse. Start the New Year in front, not just spinning your wheels trying to catch up!