Whether you rock a midriff baring bikini at the beach or not, you deserve to know what can help you shrink that belly, avoid the bloat and feel fabulous!
Eating too little is not good as it sends your body into "starvation mode." This means your body will store fat for energy because it doesn't know when it will be refuelled. For some wonderful, healthy meal and snack ideas, check out The BodyRock Meal Plan!
Don't overdo your cardio. Muscle is metabolically more active than fat and this means that the more muscle you have, the more active your metabolism is and you'll burn a greater number of calories over the course of your day. Resistance training builds lean muscle and exercise physiologist and author, Tom Holland, recommends doing 2-3 total body strength sessions a week. As for cardio, Holland says you only have to do your weight. For example, if you are 145 pounds, you need to do 145 minutes a week and you can break this up into whatever will fit your schedule. Like 60 mins on Saturday, 40 on Tuesday and 45 Thursday.
When you are doing your ab circuit, celebrity trainer Gunnar Peterson, says to think about three planes of motion. Think crunches for front to back, up and down movement, standing side bends for frontal side to side movement, and twists or chops for transverse or rotational motion. There are lots of different moves that cover this range of motion. Be creative with it but just make sure to incorporate all three planes. If you feel like your creativity has run dry, we can help. Get over 80 hours of on demand, real time workouts with SweatFlix℠. Have a look!
EGCG is an antioxidant found in green tea and studies have shown it to be effective in boosting metabolism and even possibly targeting abdominal fat. The studies all used high doses of tea and so if you aren't able to drink massive amounts, know that any amount is beneficial.
There are a few natural, and effective, ways to reduce bloating. Ginger, peppermint and chamomile aid in digestions and may reduce bloat. If you don't feel up to drinking herbal tea, have a little snack of pineapple. Pineapple contains an enzyme called bromelain which appears to do the same thing.
To avoid holding water when you wake up, eat protein and leafy greens -- and only protein and leafy greens -- at dinner. No dessert or nighttime snacks, just the protein and greens at dinner.
Peterson works his clients toward holding a plank for 1 minute. Then, he has them perform vacuums. To perform a vacuum, while planking, suck in your abs like you are trying to button a pair of pants that are too tight. Hold for 3 counts, then release for 3 counts. Repeat until the end of the plank.
Keeping a food journal is not only a good way to keep your weight loss on track, it is a good way to identify your bloat triggers. Write down what you are eating and how your stomach feels afterwards. Ask yourself, 'do I feel gassy?' or 'do I feel full after only a few bites?' If the answer is yes, you've likely identified a trigger.
Monounsaturated fats, like the fats found in olives, nuts and avocados, are great for helping you keep your diet on track. They are filling and add flavour to your meals. They also help increase fat oxidation. But they are high in calories so make sure you are only having 2-3 servings a day and be very careful about portion size.
For more flat belly tips, head here. Have you mastered a flat tummy? What are your tips?
Fast, Express Shipping.
Due to COVID-19, shipping systems the world over are experiencing abnormal delays. While health and wellness companies are essential services, there is simply an enormous demand on postal and delivery services as individuals and hospitals need more supplies than ever before. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-5 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. You will receive the tools you need to stay safe and strong at home through this difficult time. Thanks for your support and understanding.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.
We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)
For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.
We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.
We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.
We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.
All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.