Is Walking Enough Physical Activity?

Is Walking Enough Physical Activity?

There’s no doubt about it, walking is an excellent physical activity that can add to your fitness. Can you get fit by just walking? The answer is no. You need all types of fitness, balance, strength, endurance, and flexibility. Walking provides cardio and some strength building in the legs. Walking is something most people can do that benefits almost everyone. It means you should increase it, but get other types of exercise, too.

If you’ve lived a sedentary lifestyle, get moving and go for a walk.

Walking is an excellent way for a sedentary individual to start a workout program. It can help build endurance and prepare them for traditional workouts that are more difficult. No matter what your age, walking is a healthy option. It’s good for seniors, but even they need more than just a long walk daily. As you age, you lose muscle mass which slows your metabolism. Strength training builds muscle mass. Flexibility exercises help prevent those creaking joints that sneak up with age.

You can make walking a more effective exercise by turning it into HIIT training.

HIIT stands for high intensity interval training. It’s not a type of exercise but a way of doing any exercise. You alternate your pace and intensity between high intensity and recovery, doing a minute at high intensity and the same time or longer at recovery, then back to high intensity. It’s all a matter of changing your pace on your walk. It boosts your progress and helps you get fit faster.

Walking is a starting point, but not the ultimate for fitness.

Use walking as a supplement or a starting point. You can add it in increments throughout the day. If you plan on walking three days a week in addition to days in the gym, you can break it up into sections. Taking three ten-minute walks provides the same benefits as taking one thirty-minute walk. If you’re out of shape, start with 10 minutes of traditional gym workouts and twenty minutes of walking every day. Then slowly switch some of that walking time to traditional exercise workouts until you have three days of those and three days of walking.

  • Make your walking more effective by getting some upper body exercise. Swing your arms vigorously or carry a five-pound weight in each hand or wear wrist weights. You can walk and punch to the front and sides as you walk to build arm muscle strength.
  • If you live indoors, barely experiencing the sun, walking can help boost your vitamin D. To make walks more difficult, vary the terrain. Walk on uneven terrain, uphill, downhill, and on flat surfaces.
  • Focus on your posture when you walk. Keep your chin level with the ground, hold your shoulders back, keep your eyes looking straight ahead, and try to push your head through the clouds so you walk taller.
  • Even if it is just a walk, warm up before you begin and cool down after you finish. If you’re walking outside, be safe. Walk with a friend during the day or let someone know your path. Give a friend or two the ability to track your phone.

For more information, contact us today at Urban Athlete

Why You Should Consider A Dance Class

Why You Should Consider A Dance Class

We focus on all types of fitness at Urban Athlete in Mt. Airy and realize that not all efforts to be fit take place in the gym. Some occur on the streets as people walk, jog, or run for fitness. If you recall the training Rocky had in the movie of the same name, it involved punching sides of beef and racing up steps Philadelphia Museum of Art, now called the “Rocky steps.” You don’t even have to train like a fighter. You can train like a ballerina. If ballet isn’t your thing, go for more modern dancing styles that push your heart rate to the limit.

Let’s start with the cardio benefits of dance.

If running is your cardio workout of choice, there can be problems. The first is the joint wrecking pounding of the feet. It’s high-impact and can cause too much stress on joints. The second is the weather. If it’s raining out, you can run a mile or two, but chances are, you’ll find a way to avoid it because of the inclement weather. Running alone isn’t always safe, either. With most types of dance, you’ll get a cardio workout without taking to the streets. Many of the dance styles only require a small area.

You’ll give all your muscles a workout.

Most dance forms contain movements of multiple joints and muscles. They often increase the range of motion and build strength. Some of the ballet positions are used to build strength in various body areas. The plie tones leg muscles, for example. You’ll find examples in all types of dances that build muscles and strength. After a few weeks of dance sessions, you’ll realize how much more flexible you are and far less weary during regular exercise.

You’ll enjoy dancing and get benefits.

Time goes faster when you’re moving your body to music. It’s fun and the music diverts your attention. Instead of focusing on how tired you are, you’ll focus on the music and the move to do next. You can choose ballroom dancing, disco, hip-hop, swing, or other types of dances that may require a partner and make the class a couple’s night out, so you and your partner benefit from it. If you don’t want to join a dance class, turn on a music video and dance in your living room.

  • Dancing can help you lose weight and have fun while you do it. The amount of calories you burn depends on the dance. A waltz won’t burn as many calories as modern jazz does.
  • Dancing helps build neurotransmitters in your brain. If you’re in an organized dance class, it can improve your focus as it builds new brain cells.
  • Wipe out stress with time on the dance floor. Dancing can get your heart pumping and your mind on the music. It’s a great stress buster. It’s fun, so you’ll have a smile on your face while you exercise.
  • Dancing can help reduce depression and keep your blood pressure lower. It also helps lower blood sugar levels and improves your cholesterol profile. It’s a great supplement to working out at the gym but isn’t a replacement for a program designed for your needs.

For more information, contact us today at Urban Athlete

Managing Portion Sizes And Mindful Eating

Managing Portion Sizes And Mindful Eating

You don’t have to live in Mt. Airy to want easy tips to help you lose weight faster. One key to weight control is understanding portion sizes. Portion size is different from serving size. Labels describe serving size based on what people normally eat, not whether eating that much is wise. Portion size is what you end up eating. That can be larger or smaller than the serving size on the package. Another helpful, easy-to-use technique is mindful eating. How can knowing both help you? Here’s how.

Portion size should be a healthy size.

If you’re working on healthy eating, you won’t eat as much from boxes and bags, and more whole foods. So, knowing the right portion size is imperative. Eating in a restaurant can be hazardous to your weight loss program, especially ones that pride themselves on big servings. You can use ordinary objects, including your hand, to judge how much you should eat. One portion of meat should be the size of your hand or a deck of cards. Butter or margarine should be the size of the upper part of the thumb from the first joint to the top. One portion of cheese is the size of three dice put together.

Mindful eating makes you eat slower, which leads to eating less.

How often have you been ravenous and consumed an entire meal in a few bites? When eat fast, your stomach doesn’t have time to tell your brain it’s full. Nerve receptors in the stomach wall are just stretching and haven’t triggered a message to the brain it’s full. Ghrelin, the hunger hormone, is slowly decreasing, and leptin, the satiety hormone, is slowly increasing. Before that cycle completes, you’ve guzzled hundreds more calories.

You can incorporate these two tips into your eating habits.

Eating slowly may seem easy, but if you normally wolf down food, it can be hard to slow yourself. It takes focus. Chew each bite for as long as possible. As you chew, focus on the texture and taste of the food. Savor the flavor. Eating slower helps you appreciate each bite while giving your stomach time to communicate with the brain.

  • Preplan your meals and divide the food into recommended portion sizes. Divide snacks into single portion-size bags.
  • When you eat in restaurants with large serving sizes, share your meals or save half and take the rest home for another meal.
  • If you find it difficult to stick with smaller portions, you probably aren’t eating mindfully. Reducing the amount of food you eat is easier when you slow the process.
  • Mindful eating includes snacks. When you think about everything you eat, you’ll be less likely to grab handfuls of candy and eat them when you pass a candy dish or clean the last bit of food from the casserole dish by eating it.

For more information, contact us today at Urban Athlete

Best Core Strengthening Exercises

Best Core Strengthening Exercises

Every movement you make involves core muscles in some way. They are the muscles that start directly below your pectoral muscles and end directly below the abdominal muscles. The washboard abs look comes from strong core muscles. Core muscles determine how you walk. If they’re strong, you’ll have good balance. You can improve your core muscles with core strengthening exercises. When you do these exercises, you’ll not only function better and reduce back pain, but you’ll also look thinner and fitter.

Start with a plank.

Planks may seem simple, but they’re hard to do. Outstretch your body face down, with your toes on the floor. Lift your upper body by putting your forearms on the floor, elbows under your shoulders, and upper arms at a 90-degree angle to the floor. Keep your body straight and hold. Don’t allow your midsection to bend or sag from the shoulders down. Start with a ten-second session and increase the time as you get fitter.

Do a supine toe tap or ride a bicycle.

You’ll be surprised at how much bike riding works your core muscles. It requires balance, and the pumping motion works the core muscles. Doing a supine toe tap starts by laying on your back. Lift your legs perpendicular to your body with your knees bent at a 90-degree angle. Put your hands to your sides with your palms down. As you tighten your core muscles, lower on foot to the floor and lightly tap it. Make sure your back is flat on the floor and your other leg remains still. Return to starting position and do the other leg.

Build a bridge to stronger core muscles.

A bridge helps build core muscles and also glutes. It helps you have a flat belly and attractive bottom. Lay on the floor on your back with your knees bent and feet flat, directly under your knees. Raise your hips off the floor by tightening your abs and buttocks. Keep your body in a straight line that angles from the knees to the head. Squeeze your core muscles as you suck in your belly as tight as possible. Hold for a few seconds, then slowly lower your body back down.

  • Walking lunges can improve your core muscles. As you take a step forward, lift your hands above your head to add more difficulty to the movement. You can also reach forward and twist your upper body to one side after you’ve moved forward.
  • Improve your posture to build your core strength. Walking tall works all core muscles. Practice good posture by standing in front of the mirror. Your head should be level with the floor, abdomen in, and shoulders back.
  • A bird dog starts on your hands and knees. Tighten core muscles as you lift one leg behind you, lifting and stretching the opposite arm as you do. Alternate sides and repeat.
  • We provide a wealth of core training at Urban Athlete. You can come into the gym for private or group training, or workout with us virtually. You’ll be able to see each exercise performed and have a coach help you.

For more information, contact us today at Urban Athlete

The Connection Between Sleep And Overall Health

The Connection Between Sleep And Overall Health

People often don’t get enough sleep for many reasons. They may work long hours, spend too much time in front of a screen binge-watching, or are out-on-the-town for a long evening. Whatever the reason, lack of sleep can damage health. Poor sleep and lack of quality sleep are just as damaging as sleeping too little. Improving your sleep and sleep habits can improve all areas of health.

How much sleep do you need?

Your body is unique and not like anyone else’s body. Neither is your sleep requirement. Some people can function quite well on 7 hours, with a small minority that needs less. Some need 9 hours and others need somewhere between 9 and 7 hours. A small minority of people need even more sleep. One study compared two groups of women. One group slept only five hours or less, while the other slept 6 ½ hours. Those who lacked sleep had increased inflammation, higher blood pressure, and a higher risk of heart disease. Those who slept longer lived longer.

Lack of sleep can make you fat.

It’s not the lack of sleep that makes you fat, but the increased appetite it brings. When you don’t get adequate sleep, your body produces more ghrelin, the hunger hormone, and less leptin, the one that makes you feel full. You’ll be hungrier, making it more difficult to stick with a healthy diet. Lack of sleep can also increase your hunger for refined carbohydrates, like sugary treats.

If you want to do your best in athletics, get more sleep.

Sleep can help your athletic performance. If you’re working out, you’ll get more benefits since you’ll put more effort into it. Lack of sleep affects more than athletics, it affects your creativity, too. Adequate sleep helps improve both creativity and focus. Deep sleep allows your brain to organize the events of the day and even can help your memory.

  • Sleep allows brain cell regeneration. Sleep occurs in stages, with deep sleep offering the most cell regeneration. It takes a while to get into the deep-sleep mode. The blood supply to the muscles increases, and immunity improves during deep sleep.
  • The body releases HGH—human growth hormone—during deep sleep. HGH is called the fountain of youth hormone that helps repair cells, build muscle mass, and aid weight loss.
  • Lack of sleep can affect your mental health. It can affect decision-making and make it difficult to control emotions. Lack of sleep makes social interaction harder and leads to mood swings, depression, and impulsivity.
  • Lack of sleep can affect how your body uses insulin. It may make cells more insulin resistant and increase blood glucose levels.

For more information, contact us today at Urban Athlete

Exercise And Its Effect On Brain Health

Exercise And Its Effect On Brain Health

If you exercise regularly, you’re not only helping your body, but you’re also boosting your brain health. Many clients in Mt. Airy have let me know how their mental tasks were easier once they started an exercise program. All parts of the body benefit from exercising regularly, even ones you might not suspect. There are many reasons this is true and one has to do with stress.

Stress causes the fight-or-flight response.

The fight-or-flight response occurs when your body is under stress. It triggers the creation of hormones that prepare you to run or stay and fight. The hormones make changes in the body, such as increasing heart rate or blood pressure. It slows the blood to the stomach and diverts it to other areas, like the limbs. Those changes remain until the hormones burn off, either by running, fighting, or exercising. The body replaces stress hormones with ones that make you feel good. If left unchecked, the changes can become permanent and cause brain fog and damage to the body.

Exercise helps create new brain receptors.

You’ll have an improved memory when you exercise regularly. Exercise adds new connections in the hypothalamus and other areas of the brain. The hypothalamus controls functions like memory, appetite, and blood pressure. Exercise can also increase serotonin. Serotonin is a neurotransmitter that sends messages from one part of the body to another. They directly influence the brain, affecting mood and memory. A lack of serotonin can cause forgetfulness and depression.

Exercise increases the brain’s neuroplasticity.

The brain is constantly changing and creating new brain cells. At one time people thought you were born with all the brain cells you’d ever have, but scientists have found it’s not true. Neurogenesis is the creation of new brain cells, which takes place in the cerebellum and hippocampus. Neuroplasticity, the brain’s ability to rewire itself, also occurs there, creating new pathways. It means you can learn new things, and that your IQ isn’t static. It’s not affected by age, so cognitive decline isn’t necessarily part of the normal aging process. It’s one reason that exercise could help dementia patients.

  • You’ll boost your circulation when you workout. That oxygen and nutrient-laden blood travels to all parts of the body, including the brain. Studies indicate people who exercise have higher-quality white matter and a thicker cerebral cortex.
  • When you exercise regularly, you’ll be less likely to have a stroke that damages the brain. Exercise lowers blood pressure, making it both brain and heart healthy.
  • Exercise can improve your mood by boosting the amount of norepinephrine and dopamine. Both of these hormones also help you remain alert and help your memory.
  • Exercise intensity may play a role. Scientists measured the ability to learn in someone running for forty minutes and resting, and someone engaged in two intense sprints for three minutes with rest between the two. Learning improved 20% more with the sprints.

For more information, contact us today at Urban Athlete

How Much Water Should I Drink Daily?

How Much Water Should I Drink Daily?

Hot weather has arrived in Mt. Airy, and it’s time to drink more water. Staying hydrated is vital all year, but the heat of summer makes you sweat, so you need more to replace the water you lost. You can go without food for three weeks but only three or four days without water. Next to air, it’s the most vital element. Most people don’t drink enough water, but a few take hydration to a new level and overdo it. They drink too much water, which causes water intoxication. That causes problems with the body’s electrolyte balance and can end with kidney issues. External temperature plays a role when considering how much water to drink, but there are other factors.

Size counts.

All parts of the body are mostly water. The kidneys, brain, and muscles are 70% water. The lungs are over 83% water. Bodily fluid varies based on age, body size, physical build, and more. Fatty tissues, for instance, contain far less fluid than lean muscle tissue. If two people of the same gender and age weigh the same, but one has a higher ratio of muscle to fat, he or she will have a composition that contains more water and requires a higher water intake to maintain it. Activity level also plays a role. The more active you are, the more you sweat, increasing the need for water.

Gender differences and age make a difference.

If you compare the percentage of fluid in a newborn, with that of a senior, you’d notice a considerable difference. Newborn infants are approximately 75% fluid, while seniors range between 39% and 57%. Hormone levels make a difference in the amount of water you require. Women’s menstrual cycles cause the amount of fluid intake for women to vary. High levels of estrogen and progesterone occur during the menstrual cycle and more progesterone means lower blood fluid. Activity level, weight, and of course, outside temperature affects how much water you need to drink.

A loose formula based on body weight helps identify how much water you need.

You can find calculators that consider all factors to indicate the amount of water to drink, but even they don’t tell the whole story. You get some of your fluid from food. Watermelon, for instance, is a good source of fluid. To calculate water intake, use 2/3rds of your body weight to calculate the number of ounces. If you weigh 150 pounds, you need 100 ounces of water a day. Add more if you’re sweating heavily.

  • Things that affect the amount of water necessary also include your health. If you’re running a fever, vomiting, or diarrhea, replace the fluid. People at higher elevations also need more water.
  • The simplest way to decide how much water to drink is by thirst. Your body is telling you to drink more water. If you don’t like plain water, consider infused water. Don’t turn to soft drinks that make you thirstier.
  • Seniors often fail to get the dehydration message, and sometimes the symptoms are misinterpreted. It can resemble dementia and other types of illness.
  • Mayo Clinic issued a generalization of the amount of fluid necessary. They noted that approximately 20% could come from food. They suggested 15.5 cups for men with 3 cups from food and 11.5 cups for women with 2 cups from food.

For more information, contact us today at Urban Athlete

Nutritional Deficiencies Of Being A Vegetarian

Nutritional Deficiencies Of Being A Vegetarian

What is a vegetarian diet? It all depends on what type of vegetarian you are. Lacto-vegetarians include dairy products, and ovo-vegetarians include eggs. Lacto-ovo includes both. Pescatarians cut out land-based animal products but include fish. The type of vegetarian that is most susceptible to nutritional deficiencies is the vegan diet. It excludes all animal products, including honey, gelatin, and rennet. Eliminating all animal products excludes several important nutrients.

B12 is a big problem.

B12 is necessary for heart, nerve, and muscle health. It’s vital for DNA synthesis. It’s primarily found in animal products but can be found in a few plant sources. Nutritional yeast, algae, and shitake mushrooms. You can find nutritional yeast at many stores. It has a cheesy flavor that compliments many dishes. It only takes a tablespoon of nutritional yeast to fulfill the daily requirement of B12. It takes four grams of dried seaweed and 50 grams of shitake mushrooms to fulfill the B12 requirement. Fortified foods are another option for vegans.

If you can’t get sunshine, you need to supplement vitamin D.

The easiest way to get adequate vitamin D is with safe sunning. The body uses the ultraviolet rays of the sun and cholesterol to create vitamin D. Philadelphia is too far north to get adequate sun year around, so during the winter months, supplements and food are the solutions for vegetarians. For people who include dairy, drinking fortified milk is an excellent option. Ovo-vegetarians can consume egg yolk. For those that eat fish, just keep eating it. Fish is a source of vitamin D. Wild mushrooms, mushrooms exposed to artificial light, and nut milk contain higher amounts of vitamin D.

Plants don’t contain collagen.

Collagen is necessary for all parts of the body, especially the skin. Your body manufactures collagen, but it also gets a lot from animal sources. Since plants don’t have it, consuming the nutrients to boost collagen production is required. Those include copper, food high in vitamin C, and zinc. Zinc can also be a problem. While many plants contain it, it’s more bioavailable in animal products. Bioavailability means that your body can use it. Many plants containing zinc have phytates that bind to zinc and prevent it from being absorbed.

  • Food from both plants and animals contains iron, but it’s more bioavailable in animal sources. Iodine is another food that all but pescatarians may lack unless the vegetarian uses iodized salt or consumes sea vegetables.
  • Vegetarians may fail to balance amino acids and lack certain amino acids. Luckily companion foods can provide a good balance. One example is red beans and rice.
  • Both omega-3 fatty acids and omega-6 are available in vegan diets, but people, whether vegan or not, often fail to get adequate omega-3. Make sure your diet includes walnuts, chia seeds, and flaxseed.
  • Don’t fall into the trap of choosing food just because it’s labeled vegan. Some are healthy, but many are not. They often contain higher amounts of sugar, salt, or additives. Artificial meat like the Impossible Burger is higher in sodium.

For more information, contact us today at Urban Athlete

Possible Reasons Why You're Not Losing Weight

Possible Reasons Why You’re Not Losing Weight

It seems so easy for weight to creep higher without effort, but losing those extra pounds is far more difficult. It’s tough when you aren’t experiencing the results you want. There are many potential reasons you’re not losing weight, some more obvious than others. Each individual is different, but some more common causes can create the struggle and slow or stop weight loss.

Weight loss is calories in versus calories out.

Consuming 3500 calories more than you burn will cause you to gain a pound, and a 3500 deficit causes you to lose a pound. It’s the primary reason for both weight gain and weight loss. Making poor food choices is often at the root of the problem. Understanding the effects of processed food and food high in added sugar can provide a solution. Not only do foods high in calories and low in nutrients add weight, but they also often make you feel hungry and spike insulin levels, leading to insulin resistance and the accumulation of belly fat. Avoiding all processed food and food with added sugar while focusing more on whole foods can help get your weight moving in the right direction.

If you’re eating a healthy diet, but gain weight, your metabolism may be a problem.

It’s common to hear people say their problem is slow metabolism, and it may be true. That doesn’t mean there’s no hope. You can boost your metabolism in a variety of ways. One of those ways is exercise. When you exercise, you increase the calories you burn and boost your metabolism in two ways. The first is immediate, especially if you’re doing intense strength-training or HIIT training— high-intensity interval training. Those types of workouts increase metabolism for hours after the workout ends. The second way is by increasing muscle mass. Muscle mass requires more calories than fat tissue does, so the more you have, the higher your metabolism.

Stress can cause problems.

When you’re under stress, your body sends out hormones to prepare the body for fighting or running. It’s called the fight-or-flight response. These hormones that change in the body and are burned off with movement, whether it’s exercise or running from danger. Cortisol is one of those. It can cause weight gain. The changes made by the fight-or-flight response are good if you’re in danger where running or fighting helps you survive but most people experience chronic stress from family, job, and everyday situations and never burn off the stress. That floods the system with cortisol, which can increase fat storage, limit fat burning, increase blood glucose levels, and lead to insulin resistance.

  • Lack of sleep can cause weight gain. It can increase ghrelin, the hunger hormone, and decrease the production of leptin, the satiety hormone. Lack of sleep can affect metabolism, so you don’t burn as many calories.
  • Some people eat too fast or don’t realize how much they mindlessly consume. Keeping a food diary can help identify overeating.
  • Dehydration, even mild dehydration, can affect hormonal balances that slow metabolism, and lead to weight gain. Carry water and sip on it frequently. Drinking a large glass of water before a meal can reduce the amount of food eaten.
  • Always check with your healthcare professional to ensure your weight gain doesn’t come from a medical issue or hormonal imbalance you can’t control.

For more information, contact us today at Urban Athlete

The Best Belly Fat Burning Foods

The Best Belly Fat Burning Foods

One of the most common complaints I hear from clients at Urban Athlete in Mt. Airy is how difficult it is to lose abdominal fat—belly fat. Belly fat is visceral fat, the most difficult fat to shed. However, with the right type of exercise and diet, it’s possible to lose it. Intense exercise causes the body to release hormones that break down visceral fat. Belly fat-burning foods work several ways to eliminate it. The thermogenic effect is one way. The thermogenic effect is the calories used to digest food causing some food to deliver very few calories. Eating more thermogenic food like celery can help you lose belly fat.

Get your greens.

Leafy greens like kale and spinach are good for reducing belly fat. Spinach contains sulfoquinovose. Sulfoquinovose is one of the building blocks of green vegetables like lettuce and spinach. It helps keep a healthy microbiome balance. It increases the beneficial microbes, discouraging harmful ones at the same time. Your gut microbiome plays a role in fat burning. Make a salad including beets and boost your metabolism. Beets increase fat burning and reduce insulin resistance. They contain an amino acid called betaine. Besides boosting metabolism, betaine reduces insulin resistance and reduces fat produced.

Fat and protein can help you burn belly fat.

Eating food high in protein or healthy fat can make you fill full longer, so you can lose belly fat. Fatty fish, such as tuna or salmon, are examples of foods that offer both. They’re high in omega-3 fatty acids. Some research indicates that omega-3 fatty acids may aid in reducing belly fat. Other studies following people with fatty liver disease show that supplements of omega-3 aid in shedding belly fat and liver fat.

It’s not always about what you eat, but sometimes what you don’t.

Sugar or products with added sugar can increase belly fat. Studies show a diet lower in refined carbs can help eliminate belly fat in people with type 2 diabetes and overweight people. Consuming too much sugar can also lead to insulin resistance. Insulin resistance can cause belly fat. Don’t forget to cut out sugary drinks and even artificially sweetened ones. A recent study showed people who drank diet soft drinks had a bigger waist circumference than those who didn’t, indicating more belly fat. Avoid trans fats and refined foods. Keep your diet primarily whole foods.

  • Include plain coffee or tea in your diet. The caffeine in both can suppress your appetite and boost your metabolism. The epigallocatechin gallate—EGCG— in green tea is a fat-burning chemical. Matcha tea has even more EGCG.
  • The flavonoids in plants are anti-inflammatories that also fight oxidative stress. Plums have anthocyanin. The pectin they contain fights fat accumulation.
  • Eggs contain protein and choline. Protein keeps you full, and choline burns fat. Eat your eggs with a bowl of oatmeal, and the beta-glucan will help regulate blood sugar levels, reducing the risk of insulin resistance and belly fat.
  • Choose apple slices as a snack and burn fat from the ursolic acid in the peels. Ursolic acid increases muscle and increases brown fat, which helps burn belly fat.

For more information, contact us today at Urban Athlete