Getting rid of belly fat is often on the top of people’s wish list when it comes to getting in shape and being healthy and fit.
To melt off excess tummy fat we need to focus on several elements, and guess what doing 100’s of sit ups won’t make any difference (in fact can make things worse)
The amount of crazy pins I see and blogs plus products claiming to give you a flat tummy with either one ab workout or eating a certain food or worse still a cup of tea.
We’ll let me tell you as a Trainer with over 25 year’s experience I can assure that none of those work – because if they did we would all be showing off our flat tummies.
So time to get real and let’s find solutions that actually work.
First of all the good news is yes we can reduce belly fat, and with my method the best thing is not only do you reduce belly fat but you also get super fit and healthy at the same time. So these are my 6 elements to get rid of tummy fat.
Number 1 Re-setting your metabolism – this means say for example you naturally calorie burn has started to slow down (this can happen after the age of 25) then we need to increase it back up again – so we do this by doing HIIT training – this is simply shorter workouts where you push yourself to the max for 20 seconds then reduce the intensity, the good news is these workouts can just be 4 minutes long and suitable for everyone. What happens is they produce an effect known as EPOC (excess post oxygen consumption) this is the clever bit as now you will have raised the amount of calories your body is burning for the next 10 hours, by and this, and on average can add up to around an extra 350 calories .
Number 2 Increasing your active muscle tissue – so start doing a few body weight exercises even things like squats and lunges will help activate more active muscles tissues which helps your body burn fat faster.
Number 3 Get to bed before 11pm – believe it or not but having 7 hours’ good quality sleep is a great way to help reduce excess tummy fat, as it helps to control your hormones, and if they have less than 7 hours they can tend to be all over the place and get confused with feeling tired to being hungry which is why we can crave more carb rich food s after a bad night’s sleep
Number 4 Tightening your core muscles as the stronger your core is the better your body functions, and this helps with all activates meaning you preforming them better, even if just sitting at a desk this will help to stop you slouching and causing that lower tummy pouch.
Number 5 Now to sculpting your abs and waist – so many people get this wrong here and just do the plank and sit ups, so you only engage the muscles through one range of motion known as sagittal (this simply means moving forwards) whereas the abs need to be trained through all 3 ranges which the other two are frontal and transverse, and by doing this you then are working your ab muscles to the max and the more toned these are the quicker this helps to melt off excess belly fat
Number 6 Eating a clean diet (meaning cutting down on sugar) this is so important and cutting down on sugar is a quick way to see that ab fat melt away and those toned abs start shining through. And it is important to avoid foods that make your bloated and don’t be fooled by some healthy foods as like with anything, too much of a good thing is never a good thing.
Summary aim for 5 times a week do some HIIT training, aim to get 7 hours a sleep every night, add some body weight exercises into your week. Condition your core muscles and sculpt those abs from every angle. And say no to that sticky toffee pudding and focus on eating clean.