Fit Yummy Mummy Blog – Post Pregnancy Weight Loss – Flat Tummy Workout

New Weight Loss Strategy

Yes, I do watch “The Biggest Loser” reality TV show. First of all I do have a thing for reality shows, but I also watch for it is the show that drives the most questions women have when it comes to quick weight loss.

The reality show does have it’s good points and I do watch in hopes to find an interesting way the show encourages and inspires women to lose weight. However last nights show was a bit extreme.

Before I share what seems to be a rather harsh way of motivating the couples contestants (and the viewers) to lose weight, I do want to share what I thought was very helpful.

Sugar Consumption – what a reality check when you have before you 50 pounds of pure sugar which is just an average found in the amount of soda “we” drink each year. The most jaw dropping thought is the fact that This is only from Soda….not all the other sugary foods “we” eat! Really makes you stop and think. What a great way to send a message to all the viewers about the foods we are putting into our body.

Now on to the “Weigh In” segment of the show. First off, weighing in every week sends the wrong message. When it comes to changing your body composition, the scale is not the most reliable source of feedback when your goal is fat loss – but it is a reality TV show and they need it to feed that competitive edge.

How painfully humiliating is it for the Black Team that not had just one couples contestant not lose weight…but a couple more who actually gained weight. Could you imagine standing there having millions of people watching as you are made to feel as if you failed – not just failed yourself, but your entire team.

Sure – it adds to the drama of the show. But if the purpose of this particular reality show is to help educate and inspire “weight loss” this seems to be a bit of a stretch for a weight loss strategy.

Yes, the contestants are there to learn to take responsibility for their actions. What I find interesting is the fact that each of them have on their arm a Body Bug. This cool contraption not only tracks how many calories you burn in a day, but also has the feature to log the foods that you eat – so you are completely aware of and have control over whether or not you are in a caloric deficit – creating a deficit = burning more calories than what you take in – the formula for successful “weight loss”.

If you have this tool and the point is to teach you responsibility why wouldn’t daily evaluation of the Body Bug reveal if calories in are too high to result in a loss. As Jillian stood there and watched in horror that her couples contestants had gained weight – her response was simply, “It is a Food Thing” – meaning the contestant have been overeating.

Why would this be a surprise if the entire week food intake was being tracked and the coaches guided them on a daily basis helping them to see when they were over, under or on track. This would save a ton of heart ache and disappointment. The goal should be to set the contestants up to be successful. Not break them down to initiate change.

I am sure next week’s episode will be a completely different story and those who were humiliated will have turned a new leaf returning with a new desire to do what it takes to get back on the weight loss train.

To end on a positive note – this is the perfect example for the fact that it does not matter how hard or how long you work out….if your food intake or your nutrition plan is off, you will not see results.

Ensure your path to results with a New “Weight Loss Strategy”. How about a supportive and encouraging, complete lifestyle program: Fit Yummy Mummy

“The Fit Yummy Mummy program fits perfectly into my busy unpredictable life! It only requires 30 minutes every other day or 15 minutes each day, how hard is that? The supportive meal planning once established is a piece of cake, and you can still have some of that too ! I am actually eating more now than I was before! The best thing is you see results as soon as you start, your body feels leaner and toned right away! I now have more energy and enthusiasm to spend with my children and love that my oldest son wants to join in on my workouts! Thank you Holly for the Fit Yummy Mummy program and sharing your success with all of us!” ~ Marloes Aitcheson, Canada

The One Meal that Can Make or Break Your Results

Everyone begins a fitness plan with one goal and one goal only….RESULTS.

What if there was a way you could accelerate your results? Would you be willing to add this to one of the several key factors that must be in place to achieve the results you are after?

Yes, breakfast is the most important meal of the day, but there is another meal you must consume that will have a dramatic impact on your ability to see results – and quickly!


What you choose to eat (or not to eat) will determine how quickly your body recovers after a workout. Recovery is the Fast Track to Results!

The faster your body recovers, the more you can do during your workout, the more you boost your metabolism, the faster you will see results!

Now as busy moms – finding the time to eat is one challenge, but embracing the mindset that it is okay to fill your body with food after workout is yet another challenge we must overcome.

It is very common for women to skip this post workout meal due to a combination of false beliefs..
- eat less, weight less
- post workout is when we feel the “lightest”

However, this is the most important time TO put food into your body.

Right after a workout, your body is in need of nutrients. Your muscles need carbohydrates to replace their drained fuel sources (muscle glycogen) and they need protein to begin the repairing and rebuilding process. This repair and recovery process will improve the condition of your muscles and in return will boost your metabolism.

The sooner you eat, the sooner the recovery process can begin. Your goal is to eat something within the first 30-45 minutes after your workout.

The better the nutrients you provide, the better the recovery.

Right after a workout, your muscles are like sponges, ready to absorb everything and anything you feed them, which is why you need to focus on the timing and the quality of this meal.

So what do you eat? Your post-workout recovery drink should contain about 200-250 calories, 30 grams of carbohydrates, and 15 grams of protein – a 2:1 ratio. This will provide your body with the “building blocks” to refuel your muscles, as well as to repair and rebuild your muscle tissue – which in turn boosts your metabolism so you Burn More Fat!

The best post workout meal option is a liquid source. This is most ideal because a drink can be processed and utilized by you body much faster than eating a whole food meal that takes time to digest.

Whey protein powders, post workout shakes – such as Prograde’s Workout and meal replacements shakes – which Prograde has the most delicious chocolate shake coming out the beginning of February! I know I am excited!

Best post workout whole food choices – now keep in mind that a slower digesting solid food meal may take 2 to 3 hours to fully reach the muscle – so make an effort to choose fast digesting carbohydrates and proteins. Some examples – fruit, fruit juice, milk, yogurt, cottage cheese are just a few examples.

~Don’t forget to drink plenty of water before, during and after your workout. It is very tough for your muscles to work and recuperate if they’re dehydrated.

So take your fat loss plan to the next level be ensuring you have the right type of post workout meal within 30-45 minutes after your workout. This, along with the proven Fit Yummy Mummy fat loss strategies will ensure you achieve your fat loss results in record time!

“After 7 weeks on the FYM program, I have more energy, my clothes fit better, my abs are looking much more defined, and I am eating so much more and healthier than I ever have before. I used to wonder how people could possibly get 5 servings of fruits/vegetables in during a day every day and now I get that many in by 2:00 p.m.!” ~ Dani Stordy, Utah

“I found my old measurements saved on my Virtual Model at Lands Ends website, I was shopping for a coat in early November so that is the closest I have. Here goes! (My jaw literally dropped when I measured my waist!)

November 07 Measurements: 34 Bust 32 Waist 39 Hip

January 17th Measurements (drum roll….) 33 Bust (sigh) 28-28.5 waist 37 Hip

Sooooo That is….. 1 inch off the chest…. 4 inches off the waist and 2 inches off the hip!” ~ Kelly Alford

If you are tired of getting discouraged by all the other diet and exercise programs out there….Get ready to take your fitness plan to the next level and Grab your copy of Fit Yummy Mummy today!

“But I do eat healthy”
Consequences of the Healthy Overeater
When you are feeling frustrated by the fact that no matter how consistent and challenging your workouts may be and you have cleaned out the pantry and the fridge to replace all the junk with the most whole natural foods….but you are still not seeing results.

At this point I will ask you how your nutrition plan is going?
“But I do eat healthy.”
This is the most common response I hear, but upon further investigation, you may be very surprised at what you see.

Here is an example of one Busy Mom’s Healthy Menu Plan.
Let’s take a look…

Breakfast:
1 Whole Wheat bagel
2 TBSP Peanut Butter
16 oz Fresh Squeezed Orange Juice
600 calories

Snack:
1 cup trail mix
(1/2 cup almonds, 1/4 cup raisins)
1 apple
500 calories

Lunch:
Tuna sandwich (1 can tuna in water, whole wheat bread, cheese, mustard)
Spinach salad drizzled with olive oil and balsamic vinegar – 1/4 cup
550 calories

Snack:
Kashi Bar – Go Lean Roll
200 calories

Dinner:
1 cup Brown Rice
6 oz Chicken
1 cup Broccoli
1 TBSP Olive Oil
650 calories

Snack:
Popcorn – 1 bag Healthy Choice
290 calories

This is a great example of a day filled with wonderful, supportive choices – however, the amount of these choices can get you into big trouble when it comes to your results if you do not take the time to measure.

This “healthy eater” is taking in whopping 2,790 calories. According to her statistics and her goals, her maintenance calories are 2100.

To LOSE she would have to take in around 1600 cal a day but after days like this she is over by about 1190 calories.

At this rate she can expect to GAIN about One pound every 2 1/2 weeks.

Anytime you need to troubleshoot why you are not seeing results – you must have a way to track and evaluate what you have been doing. This is why a food log is one of the most powerful fat burning tools you could ever have.

For more tips and strategies to get your nutrition plan on track so you can begin to see the fat loss results you are working so hard to achieve, be sure to get your copy of Fit Yummy Mummy.

“I went through a big change in how I eat and that was for the better. The nutrition plan is so easy to implement! I can work it into my busy schedule. So far, I have lost 8 lbs and 8 1/2 inches while my friend has struggled with WW for years. Thank you Holly for creating this program. You have made a huge impact on my life and the life of my family!” ~ Deirdre Thompson, Michigan

Is there TRUTH in Foods that Speed Up Fat Loss?

“Holly,
I happened to come across an article about a lady who successfully lost weight (about 4 stone) in a course of one year…..The article was interesting alright but the key point which sparked my interest in that, was that she mentioned that having low fat cottage cheese or low fat yogurt just before going to sleep really helped in boosting the metabolism and hence weight loss……

Coupled with this is another article I read in the internet which stated that consuming about 3 six ounce servings of low fat yogurt daily would reduce stomach fat by about 60-80%. Now I would take that statement with a pinch of salt, but on reading both articles I seem to feel there might be at least some level of truth in both.“

The quick and matter of fact answer is…There is no ONE magic, metabolism, fat burning food. In the process of fat loss, foods do not actually burn fat.

Fat loss occurs when you burn slightly more calories than what you take in. You can achieve this ideal energy balance by boosting your metabolism though a combination of resistance training, intervals and supportive nutrition.

For the example you posted – There could be hundreds of reasons why this woman lost weight.

Let’s break it down to be practical:

The articles states she lost about 4 Stones or 56 pounds in 12 months.

To lose “weight” you simply need to take in slight less than you burn.
For her to lose 56 pounds in a year, she simply cut her calories back by about 500 a day.
In one week, she lost about a pound, so if there are 52 weeks in a year it is realistic for her to lose 56 pounds. This is one way to explain it.

Now eating the yogurt before going to sleep may be only ONE way she cut back. This strategy may have helped her to not eat a 500 calorie serving of ice cream.

Plus protein based foods do have a higher thermic effect – meaning the processing of protein requires more energy thus burns more calories. This in turn would help keep her metabolism elevated and increase her feelings of feeling satisfied as she cut out a higher calorie, after dinner snack.

Plus, is she exercising?
If there is ANY tip you can embrace that works like magic to boost your metabolism and burn more fat….it is to Get More Muscle.

Remember, muscle is your metabolism.

Any food that claims to boost your metabolism but there is no resistance plan in place – is short lived.

If she had a concern for her muscle and was performing resistance training, eating cottage cheese or a low fat, natural yogurt as the last meal of the day will actually help to keep the body fueled during sleep by providing a steady stream of healthy amino acids. These nutrients will be repairing muscles rather than the muscles be at risk of break down as we fast during sleep. This habit in turn keeps your metabolism slightly elevated while you sleep…if you have a concern for resistance training.

Lose weight with dairy?

“Only if you’re overweight, if you’ve been eating too little calcium, and if your weight-loss diet isn’t too high in protein or too low in calories.” says Michael Zemel, the author of the dairy-burns-fat studies. Two other studies have found no impact of dairy on weight.

An FTC petition filed by PCRM, will end misleading claims made in the “Milk Your Diet. Lose Weight” and “3-A-Day. Burn More Fat, Lose Weight” promotions. In the FTC petition, PCRM charged that the dairy industry has used false and misleading advertising in its multi million-dollar, celebrity-filled marketing campaign suggesting that consuming milk and other dairy products causes weight loss.

USDA and Dairy Industry Halt Misleading Weight-Loss Ads After Physicians Group Complains to Federal Trade Commission

Sure, yogurt (void of high fructose corn syrup) and cottage cheese it may have benefits – but in the big picture of Fat Loss it must work together with ALL the other fat loss habits.

Bottom Line: There are no quick, fix fat zapping foods. In the process of fat loss, you must be able to make changes to your overall eating habits and incorporate an effective workout plan.

If you want the complete step by step formula for a metabolism boosting nutrition plan and short burst workouts that fit into your busy lifestyle, you must check out Fit Yummy Mummy .

“Ever since I met you magical things have happened to me and my family. I cant even put it into words all the emotions that I am feeling about this new lifestyle. It is incredible and I want to share this with everyone. If I can help one person who is down or help them to hang in there I will, they haven’t hit that sweet spot yet!!! When they do, look out!!!

I still have a way to go, but this lifestyle is amazing and easy to follow. It keeps me motivated. Everyday there is a new change. We have to do the work, but your knowledge has given us power and the tools to succeed. You are instilling knowledge to help us raise healthy families who will live live long healthy lives. A whole new way to live life to its fullest. You can conquerer the world when you feel like a million bucks. You become confident and strong! Watch out Miss Holly, because when the world sees how all of us became Yummy Mummy’s this website is going to be on fire!!!!!~ Sheri Meierle

“Thanks for developing this site, Holly! It is wonderful to have the ideas, support, and inspiration of others as I start changing the way I look at dieting and exercise. I started your program on Jan 1st and I still feel like I am “cheating” by only working out 15 minutes a day. My three year old likes to climb on my back while I am doing the plank exercises ( that should help, shouldn’t it??). Anyway, thanks again for taking your program to the next level with this amazing site!”
Warmly, Angela

ClubFYM:

The Ultimate Online Support System

Get Off The Treadmill:
You cannot “run off” the Fat

I had the chance to speak with Rob Polous, author of The Fat Burning Furnace to find out why he is not a fan of cardio when it comes to fat loss. In fact his amazing fat loss methods do not even include traditional cardio!

Here is Rob’s response:
“Let me be extra clear on this one, because my stance here confuses a lot of people. First off, I think it is a waste of time trying to “run off” your calories to burn fat.

This attitude will just wear you out over the long haul, and simply
doesn’t work as well as controlling your calories through diet
techniques. Also, studies have shown that regular moderately
paced cardio, where you run or bike at a steady pace for 30+
minutes several times a week actually causes you to store more
fat!

Here’s why this is the case.

When you’re doing this exercise, your body is using stored fat for fuel. This may sound good, but what this is actually doing is telling your body that when it encounters this activity again it needs a reserve amount of fat available to fuel the exercise session. I know it sounds crazy, but it’s true. On top of that, most avid runners can tell you about the injuries and nagging pains they have from the constant repetitive pound their joints and tendons take over the years…not something I would wish on my worst enemy!

Now, what does work for burning fat quickly is what’s known as interval cardio. And I know you know all about this , with your stair routines. This is where you perform a relatively short
cardio workout (usually 15-25 minutes or so) and you alternate periods of high to low intensity during the session.

So you might spend 1 minute jogging at a light pace, and then immediately switch to a near sprint for 1 minute straight, and then repeat the process several times. This type of exercise uses stored carbohydrates for fuel, not fat, so it sends a signal to your body to replenish your depleted muscles rather than storing a reserve amount of fat. Very different from the standard type of cardio that I loathe!

But believe it or not, I don’t even do this type of interval cardio in my own method. Why is that? Well, it’s because I realized a while back that the #1 activity you can do to burn fat is weight training or some form of resistance training.

This has to do with the fact that adding lean muscle to your body creates a powerful fat burning furnace that will automatically burn more calories at rest…significantly more.

What we’ve done with the type of weight training we do in Fat Burning Furnace, though, is combine interval cardio with weight training to create one short and simple fat burning, muscle, and strength building work out. Many people have called it the most efficient fat loss and fitness work out ever created.”

Thanks Rob! You’ve helped to make it very clear that when it comes to Fat Loss – your workout routine MUST prioritize resistance training. Why waste your precious time on cardio for it is a proven fact, going longer and harder will only prevent you from achieving the fat loss you desire.

Rob Poulos is an expert fitness author and the founder and CEO of Zero to Hero Fitness. Rob created his “Fat Burning Furnace” system to help those looking to put an end to restrictive fad diets, long boring cardio workouts, and the need for super-human willpower for good.

What Are You Feeding Your Children?

Brightly packaged, ready to eat, “kid friendly” foods?

Did you ever stop to take a look at the label?

Supernanny Jo Frost, made it very clear on last night’s show about the negative impact highly processed junk food is having on our children. There is an absolute correlation between your children’s behavior and the processed foods you are putting into their bodies.

The foods you feed your children are processed if the strange words listed as ingredients are unrecognizable and nearly impossible to pronounce.

These “ingredients” are actually various concoctions used to color, stabilize, emulsify, bleach, texturize, soften, preserve, sweeten, add or cover smells, and flavor! Not exactly something you would purposefully put in your child’s body.

Moms – the plain and simple fact is….we are busy. Busy to the point that when we make our way down the aisle at the store, our eyes are drawn to the products that look and SAY …”LOOK! I’m healthy!” I am sure ,any of us are familiar with the little flags that shout out the “pure goodness” a convenient meal or snack has to offer our children.

I would like to share just two examples – even though there are literally thousands of options I could choose from, ,that are pulling us in the wrong direction. Sensible Solutions is a popular flag on hundred of quick and easy options.

Just how reliable are the labels on the foods we are choosing for our children?

If you stop to flip the package, you will find that many are filled with:

30-50 g of sugar – loaded with HFCS
800-100 mg of sodium
Trans Fat – partially hydrogentaed oils

For example: Chicken Shake Ups Lunchables. Appears to be okay, has the green “sensible solution” flag….and only at 220 calories and 16 g of sugar… but upon closer inspection – this is only for the Chicken. You can only imagine what the Tropical Fruit punch, chocolate pudding and BBQ sauce contain.

BREADED NUGGET SHAPED CHICKEN PATTIES - (NUGGET-SHAPED CHICKEN PATTIES – WHITE CHICKEN, WATER, MODIFIED CORN STARCH, POTASSIUM LACTATE, CONTAINS LESS THAN 2% OF SALT, POTASSIUM CHLORIDE, DEXTROSE, SODIUM PHOSPHATES, CARRAGEENAN, SODIUM DIACETATE, LEMON JUICE SOLIDS, FLAVOR. BATTER – WATER, BLEACHED WHEAT FLOUR, MODIFIED FOOD STARCH, YELLOW CORN FLOUR, DEXTROSE, SPICES, GARLIC POWDER, EXTRACTIVES OF PAPRIKA, MONOSODIUM GLUTAMATE, CARAMEL COLOR. BREADING – WHEAT FLOUR, YELLOW CORN FLOUR, MODIFIED FOOD STARCH, EGG WHITES, WHEAT GLUTEN, DEXTROSE, SPICES, WHEY [FROM MILK], SALT, PAPRIKA, ONION POWDER, NATURAL FLAVOR. SEASONING – ENRICHED BLEACHED WHEAT FLOUR [BLEACHED WHEAT FLOUR, MALTED BARLEY FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID], EGG WHITES, MODIFIED FOOD STARCH, SALT, GARLIC POWDER, ONION POWDER, PARTIALLY HYDROGENATED SOYBEAN OIL, SPICES, NATURAL FLAVOR, BROWNED IN PARTIALLY HYDROGENATED SOYBEAN OIL).

Since when is MSG and Trans Fat (partially hydrogenated oils) considered a “sensible solution” for our children?

According to Kraft’s nutrition experts, he “Sensible Solutions” flag is an easy way to identify better-for-you choices from among many food and beverage products. Then I ask…Better for you than What???

How about some Fun naturally flavored water for your child? Capri Sun Roaring Waters “All Natural”are really just foil pouches filled with a solution of water, high-fructose corn syrup, and very small amounts of juice.

As Moms who care about the health and well being of our children, it is time to take responsibility and pay attention to the food that we choose for them. If we are are the product of what we eat, our children are a product of the food that we feed them. So why would you willingly set your children up to develop the unhealthy eating habits – the very habits we battle with on a daily basis.

Think about it like this…If you do not teach your children healthy eating habits, who will?

Where do you begin? Well, you already possess the most important strategy – teach by example. Make a point to let your child see you enjoying wholesome, natural foods.

If you are ready to get serious and are in need of guidance, encouragement and a step-by-step plan that walks you through the process of establishing a healthy lifestyle, not just for yourself, but for the well being of your family, Fit Yummy Mummy is your complete solution.

Get the Inside Scoop on What to Eat
“But I am eating healthy?” Are you sure?



Listen in as I share the inside scoop on how to eat for fat loss. You may be surprised to find out how what you are eating is preventing you from experiencing results. Special Guest Tina Martin – The World’s First Fit Yummy Mummy – gets personal and shares the details about her transformation as a New Mom with MS and her Exclusive Tips on how to make this a permanent lifestyle change.

As busy moms we all too often fall prey to deceptive food advertising….

Low Fat
Fat Free
Low Carb
Sugar Free
100% all Natural

Find out what to look for and how to avoid falling prey to misleading labels.

Plus – find out what foods you can eat to boost your metabolism and help you see results faster!

The Fit Yummy Mummy Radio show is Live every Wednesday at 1:00 (EST).

Grab your complete Fat Loss program here – Fit Yummy Mummy Lifestyle System

Club Fit Yummy Mummy

NEW – Membership and Social Networking Site for Fit Yummy Mummy’s and those who are curious about the Fit Yummy Mummy Lifestyle. ClubFYM is the ultimate support system as you meet, connect with and get motivated by fellow Fit Yummy Mummy’s.

Eat all you want and still lose weight!







Too Good to Be True?

Let’s see….. “by altering your desire to overeat (what scientists call “increasing satiety”), you reduce your caloric intake automatically and you lose weight without “dieting”… without calorie counting… without complex meal plans, frozen foods or feeling starved… and, best of all, without even trying.”

So – here it is! The Magic Pill that allows you to lose weight without trying.

You can eat all you want for the magic lies in taking away your body’s ability to feel hunger.

“AKÄVAR^®- 20/50 restricts caloric intake to below your daily caloric requirement, you literally pull excess fat from all over your body, including your waist, hips, thighs and buttocks (the body’s natural fat storage sites)… leaving your body thinner, trimmer and sexier than you ever thought possible.”

Fact: You cannot starve fat off of your body.
Will you lose weight by not eating? Yep – but you can count on the majority of this weight loss to be water and lean muscle.

Taking a pill will not solve the underlying reason as to why you are overweight. The moment the pills run out – or you run out of money (at $40 a bottle and 1 bottle lasts about 15 days)- what do you think will happen?

This was advised on a support site for users of this supplement….Q: If I stop taking Akavar will the weight just pack back on? A: If you stop taking Akavar and revert back to your old eating habits, the weight will probably come back.”

“It is advisable to add healthy eating and exercise to your diet plan, although it’s not required for you to lose weight.”

Pills do not banish bad habits!

Yes, the weight will come back on. You have spent your hard earned money to slow your metabolism too an absolute crawl. The moment you do begin to eat more – you will put the weight back on and you may end up heavier than before you began.

Lesson: If it sounds too good to be true – it is. If it has nothing to do with eating right and exercising – it is a false claim.

Nothing worth having comes quickly and easily.

There is no way around true and lasting fat loss. If there ever was a shortcut it lies in short burst workout programs that increase lean muscle and feeding your body – not starving it.

Want to a fat loss program that delivers TRUE and Lasting Fat loss results?

Fit Yummy Mummy Lifestyle System

–Truth or Fiction?

“I read up somewhere that if you want to get the maximum benefits possible from every minute of cardio exercise, then we should get up early and do cardio before we eat our first meal because early in the morning before we eat, our levels of muscle and liver glycogen (stored carbohydrate) are low.

So during this 12-hour overnight fast, our levels of glycogen slowly decline to provide glucose for various bodily functions while we sleep. So when we wake up in the morning with depleted glycogen and lower blood sugar, it is the optimum environment for burning fat instead of carbohydrate. They even mentioned that up to 300% more fat is burned when cardio is done in a fasted, glycogen-depleted state.

Is there any truth in this Holly?”


To help get my point across, I am going to loosely quote Alwyn Cosgrove (minus the profanity) – he is quite possibly the world’s leading fat loss expert.

“Let’s take two twins. Both doing the same training program, taking the same supplements, and following the same nutrition plan in hopes of getting lean.

The only difference is that one of them eats 2 eggs for breakfast and then does 30 minutes of cardio, 3 days per week. The other does 30 minutes of cardio 3 days a week eating 2 eggs after the cardio session.

After 6 months what will the magical difference in Fat Loss be?

I’ll tell you….there will be no difference.

30 minutes of steady state cardio will burn about 300 calories. Three times per week = 900 calories. Add that up for 26 weeks and we get a whopping 23,400 calories
OR

6.6 pounds of fat,

in 6 months.

If doing it fasted, burned 30% more fat (which it doesn’t), you are looking at another 2 pounds of fat in that same 6 month period.

Or an additional 0.07 pounds per week.

Fat people finish marathons all the time. Aerobic training doesn’t do a lot for real world fat loss.

Even if you are hungry.”

Let’s just look at this from a common sense perspective. We know that interval training is by far the most effective way to perform cardiovascular exercise if your goal is fat loss.

We also know that elevating your heart rate significantly on an empty stomach, when your blood sugar is low, will most often result in nausea not to mention lower energy levels. This is certainly not conducive to high intensity interval training.

Besides, if fasted state cardio could potentially burn more fat, it could be potentially more catabolic to muscle tissue (breaks down muscle tissue), due to an increase in cortisol production for cortisol levels are already high in the morning.

When it comes to fat loss, fasted morning cardio will not be drastically more effective than cardio performed post-workout or even cardio performed in the second half of the day.

We do not live in a vacuum so we need to take research studies with a grain of salt… especially when they sound too good to be true. Better to see how this research plays out in the “real world” before buying in to it. And so far it hasn’t passed the “real world” litmus test.

“Holly, I had a dr. appt. for a check-up yesterday. My dr. asked me, “Don’t most people gain weight over Christmas? How’d you avoid that?” HA!!!!!! I loved it!!! I am so happy to be part of a club that supports healthy life choices. I look forward to new ideas, great fun and encouragement from all involved. I think others should know how amazing it is to be able to eat more, and lose fat! When people ask me my secret, I tell them that I’m eating more. I also add in that I’m eating supportive meals that are good for me, and doing interval and weight training–in about 90 minutes each week. They are amazed! It’s a fabulous plan! I love FYM!!!! Thanks!” ~ Susan Pearson, Tennessee

Fit Yummy Mummy

Trista Sutter’s Slimming Secrets

“After just five months of dedicated dieting and exercise, Trista Sutter has met her weight-loss goal of shedding all 30 pregnancy pounds.”

30 Pounds within 5 months! This is every new moms fantasy!

Right after her son Maxwell was born (by the way he was 4 weeks early and she had him by C-Section) – Trista’s main concern was of course – Her Mommy Belly!

What bothers you the most?
“My belly. It has a layer of fat, which, of course, your body has to put on, but it’s blubbery and I hate it. I want to be able to go bathing suit shopping for a vacation and not feel totally disgusted… I just don’t feel good in a lot of my clothes.”

I hear this exact concern on a daily basis. So how DO you get rid of the Mommy Belly and get your pre-baby body back?

Before I get to the bottom of Trista’s Slimming Strategies – I would like to say … sure she had a trainer to help coach her through her transformation, but this 35 year old also had to adopt a new mindset – unlike her younger years, where she would workout for a week and get toned – in the process of regaining her pre-baby body Trista came to embrace that this is a lifestyle rather than a goal…she wants to “stay healthy for Max, feel sexy for Ryan and be proud of myself.”

Every mom deserve to declare and realize this type of lifestyle. There is no reason to settle – there is no need to say it will take at least 9 months (or longer)- you have every right to put on your favorite pair of jeans or even a bikini and feel good about yourself.

And it absolutely is possible when you apply the strategies that WORK. Now on to Trista’s Slimming Strategies. There are 4 strategies that even the most successful Fit Yummy Mummy’s are living by.

1. Do not be afraid of Calories
If you want to lose fat – you have to eat. You cannot starve fat off your body. Cutting your calories too low will only slow your metabolism. Trista follows a 2,000-calorie-a-day diet to keep her metabolism humming.

2. Cardio is NOT the Solution to Fat Loss
Trista does not put all of her hard work into Cardio. Follow her lead! Do not waste your precious time and energy on hours of cardio. Fat loss is more than how many calories you burn while you workout….and more about how many calories you burn all day long, the goal is to boost your metabolism to make this possible. Long hours of cardio will only slow your metabolism.

3. Rely on Resistance
The trick to fat loss lies in boosting your metabolism, the more lean muscle you have – the higher your metabolism will be. Trista’s circuit style workouts focus on full body movements. Due to her C-Section she could not do traditional “ab exercises” – which many new moms are lead to believe is the answer to getting rid of the mommy belly. This is a myth. Moms – you will get Sure, Fast and Lasting results when the focus of your workout routine is on full body, resistance training exercises.

4. Establish a Support System
When you have the love, encouragement and understanding of those close to you, who are there to support your highest good – Results are Inevitable.

Yes, Trista had to take responsibility to take care of her body while she was pregnant as well as make the choices and do the work involved to get her body back…we ALL have the same opportunities…..However, this entire process would have been difficult, and for some of us, near impossible without support. From her husband Ryan’s willingness to care for their son while she took the time to focus on her health and fitness, to cooking dinner and all the way up to the fact that he recognizes Trista’s relationship with herself will affect everything around her. Ryan says… “I’m just happy to see her happy with herself…”

What could You accomplish if you had access to this type of support?

If your support system is lacking, if you are afraid to eat for fear of gaining weight and you feel overwhelmed at the thought of starting a fitness program using exercises you no nothing about Take a breath and realize the solution is before you. You don’t need to get a new family or go to the gym 3 to 4 times a week and workout for an hour. This is where we get down to the reality of a true Busy Mom’s lifestyle and what she needs to be successful.

The Fit Yummy Mummy Lifestyle System addresses the fact that we are short on time with detailed, step-by-step workouts that only require 90 minutes a week with the addition of a membership site that filled with a network of women who provide support, encouragement and motivation unlike any other. Sign Up today and in a matter of week you can get your body back!

“The best part about Fit Yummy Mummy is how simple it is to implement. It takes a little planning and only 15 minutes per day exercising. It was a big change in how I eat and that was for the better. So easy to implement! I can work it into my busy schedule. So far, I have lost 8 lbs and 8 1/2 inches while my friend has struggled with WW for years. Thank you Holly for creating this program. You have made a huge impact on my life and the life of my family!” ~ Deirdre Thompson, Michigan

“For me the two things that really sets Fit Yummy Mummy apart from other plans out there is that it is an all inclusive lifestyle plan. It’s not a nutrition plan, it’s not a fitness plan, it’s both. But more then that is the support group. I’ve been on several forums and they always seem to have people that make you not want to be there. But this group being all women seems safer and friendlier then the other fitness communities. Holly’s support to each individual who asks for it is also a priceless part of everyone’s success. I have recommended this program to friends and will continue to do so because it works.” ~ Lisa, Calgary, Canada

Fit Yummy Mummy Lifestyle System

www.ClubFYM.com