By Shaun Sinclair
Founder/Author of Stayfitbuzz.com
Former Pro Athlete (100-200m event)
Contact: mailus@stayfitbuzz.com
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Any application of the recommendations set forth in this book or in personal consultation by phone, email, in-person, or otherwise, is at the reader’s discretion and sole risk. Anyone with medical problems of any nature should see and consult a doctor before starting any diet or exercise program. Even if you have no known health problems, it is advisable to consult your doctor(s) before making major changes in your lifestyle. By using the information described in this ebook, you recognize that despite all precautions on the part of Budget foods for abs, there are risks of injury or illness, which can occur because of your use of the aforementioned information. You expressly assume such risks and waive, relinquish and release any claim which you may have against Budget foods for abs, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program. The material contained on Budget foods for abs is provided for educational and informational purposes only and
is not intended as medical advice. The information contained in this book should not be used to diagnose or treat any illness, metabolic disorder, disease or health problem. Always consult your physician, doctor, or health care provider before beginning any nutrition or exercise program. Use of the programs, advice and information contained in this book is at the sole choice and risk of the reader. All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the publisher.
Table of contents
Introduction
Chapter 1 - Before removing fat
Chapter 2 - WHAT IS FAT? Hormonal imbalances that lead to fat gain
Chapter 3 - Body fat percentages
Chapter 4 - Understanding fats, proteins and carbs
Chapter 5 - Budget foods for abs
Chapter 6 - How to shop for them.
Introduction
For those who are new to Stay-Fit Buzz, my name is Shaun Sinclair. I am a former track athlete, Founder of Stayfitbuzz.com and current key team member on Fit Buzz America on our Facebook fan page for those who follow.
Am I the right person to write this ebook?
I would say yes, I am. After all, I have successfully built and maintained a healthy set of abs for the past 13 years. And initially going from 0 abs to a full set in the space of 3 months (At the time). However, in regards to the exercises that I would choose to build abs, I wouldn't do millions of sits ups every night like I used to. Right now, I would focus on 3 x 10 reps of full hanging leg raises every workout and 3 x 30 reps of hanging knee lifts every workout (As a base start). That is still only 30% of the journey to building a rock solid set of abs. The other 70% will be obtained via your diet, and the following guide will show you how to build abs on a budget without breaking the bank and without having to starve yourself or eat tasteless food in the process. As that is a proven way to help you quit! Which is what we don't want.
Onwards...
Building abs on a budget
Ab's abs, abs, abs, abs!! Everyone wants to build a rock solid set of abs.. like this...
However, you first need to determine a few things first before you can do this successfully, whether you are on a budget or not. So let's begin and determine what those processes are... in order.
Chapter #1
Obesity and removing fat
Before you build a rock solid set of abs and before you decide that you want to remove fat, you have to be able to understand what fat is and where it comes from. Obesity is one of the biggest epidemics in the United States. Statistics show that approximately 65 percent of the U.S population is considered to be overweight. Many people in the country are clueless on how to eat right and how to train properly. The only way to reverse obesity is to follow a sensible diet and training plan that is applicable to your body type. If obesity is not treated right away it can lead to so many diseases that can be life threatening. Obesity is a large health care expense in this country. Research from the National Institute of Health shows that obesity is a cause of more than $100 billion in health care expenses.
Chapter #2
What Is A Fat Cell? Like... really, what is fat?
Let’s talk about what a fat cell is and where it comes from? Fat in technical terms
is referred as adipose tissue which is composed of cells called adipocytes. A fat cell
resembles a small bag that has a small quantity of fat. The majority portion of fat is stored
underneath the skin which is called subcutaneous fat. For an adult man they tend to carry
body fat in the chest, stomach and butt and for an adult woman they tend to carry fat in
their breasts, hips, waist and butt creating a pear shape body.
We explain the typical order of fat loss in this article.
With abdominal fat, the more visceral fat we have the more insulin resistant we typically become and the more abdominal fat accumulation occurs. So make it a habit to only spike your insulin levels immediately after your workout, because it's the ONLY time of the day when your insulin levels like to be spiked and when your muscle receptors are happy to let that spike go through too!
A study from the Journal of Psychosomatic Medicine that was done September/October
of 2000, completed by researchers at Yale University found that even slender women with
high stress and high cortisol had more abdominal fat. So in a nutshell no matter your
body-type, more cortisol and just like more insulin equals more abdominal fat.
Now, there are two types of fat tissue which are white fat and brown fat. White fat is very
important in energy metabolism and brown fat is found in newborn baby’s right between
the shoulders. Once a newborn baby starts to eat more layers of white fat, white fat will start to appear and the brown fat will start to disappear.
White fat cells are large cells that have 15 percent volume, a small nucleus and one large fat droplet that makes up 85 percent of cell volume. White adipose tissue makes up around 20 percent of the body mass in men and 25 percent of the body mass in women. White adipose tissue main functions are to act as an insulator to maintain body temperature.
A gram of fat cells has about 900 calories and the normal average person has about
roughly 20 to 35 billion cells and if the person is obese this figure is significantly larger.
The only real way to reduce fat cells is through a healthy diet and a consistent sensible
training routine.
CHAPTER #3
What Is Too Much Bodyfat?
Any body-fat percentage that exceeds 30 percent is considered obese and will lead to many health problems such as diabetes, heart disease and many cardiovascular problems. Once you get to this level it is a danger zone for you and it is important that you do everything you can to reduce this body-fat percentage with a sound diet and training plan to further prevent any serious health issues that could occur.
What Is Too Little Body Fat?
Anything below 4%. Yes, I know that you adore the models you see on fitness magazine covers and/or at bodybuilding shows. But do realize that this is NOT sustainable. Stay-Fit Bug is all about living the fitness lifestyle. And you will not live a happy fitness lifestyle trying to maintain a low single digit body fat % like those fitness models. If it seems like you have that extra layer of fat below your abs, it will mostly be water weight.
This is OK! Having a slightly soft layer on top of the killer abs you'll build won't make the slightest of differences to those you show your abs off too, yourself included. Below we have outlined the ideal body fat percentages for both men and women.
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tayfitbug.com
How Hormonal Imbalances Lead To Fat Gain
Insulin As A Hormonal Imbalance
One of the biggest hormonal imbalances that lead to fat gain is the highs and lows of
insulin. What is insulin? Insulin is a much needed substance whose primary function is
to process sugar in your bloodstream and carry it into your cells for use. When the sugar
goes into your bloodstream, it triggers your pancreas to release the hormone insulin.
Insulin is typically released in proportion to the amount of sugar in the bloodstream. The
more sugar you have in the bloodstream, the more insulin you will have to counteract it.
Insulin plays an incredible role in attaining your fitness goals and too much of it can and will lead to weight gain. Too much insulin prohibits the use of stored fat as an energy source.
A high insulin level will make losing fat very difficult specifically around your abs area.
It can also cause you to eat more and it activates the brain in a couple of different ways.
It blocks the signal to the brain by interfering with the appetite suppressing hormone
leptin, causing you to eat more and become less active. Being able to maintain an even
balance on this hormone is important to your overall health. And later, we will outline an ideal 'day in a life diet' based on the budget foods for abs.
Some of the common causes of insulin overload
Insufficient protein intake
Poor liver function
Toxin exposure
Chronic stress
Inadequate fat intake
Deficit fiber consumption
Over-exercising which leads to muscle depletion
Too many processed food such as sodas, sugary
Drinks, and foods that contain high fructose corn
Syrup and artificial sweeteners.
Ageing
Some of the physical symptoms of insulin overload are:
Heart palpitations
Sweating
Poor concentrations
Weakness
Anxiety
Irritability
Impaired thinking
Insulin overloads acts differently in men and women. In men, a high insulin level
Insulin As A Hormonal Imbalance
typically increases the aromatose enzyme in your fat cells, which can cause more of
your masculinizing hormone testosterone to be converted into the feminizing hormone estrogen. If this overload happens over a long time period, you can have increase fat
deposits in your abdomen and even in your chest. It will also cause a negative impact on
your sex drive, leading to erectile dysfunction.
In women, the aromatose enzyme that works in men also works in women and it will
convert estrogen to testosterone. As a result, high insulin can lead to effects such
as increased fat storage in the abdomen, shrinking and sagging breasts, abnormal hair
growth, acne and even male pattern baldness.