The most common question I get asked is
“How do I get rid on a Muffin Top” oh yes and the other is “How do I get rid of belly fat” which also known as love handles, and all these simply refer to those overhangs of flesh on our waist that spill over our waistband and hide our naturally sexy curves!
So what are muffin tops? Well, to put it bluntly, it is excess body fat, and speaking from experience, the minute I gain a few pounds it heads straight to my hips. Having gained a muffin top myself in the past, I was determined to get rid of it! (And fast, as I love wearing my skinny jeans.) And as a female trainer I can tell you this is one area that we women are all too keen to melt off.
So how do we get rid off a muffin top?
Well it takes a combination of 3 things. All of which I will go through with you now. Firstly we need to see about melting off that excess body fat, which we do through an effective fat-burning workout. Then we can look at toning the muscles around this area, so that once the fat has gone we have got toned muscles around the waist and hips. Then the other key factor is nutrition, and eating a clean healthy diet means that once the muffin top has gone it won’t be coming back.
First let’s start with the “Fat Melting”, which is a 4-minute workout (yes you read that right just 4 minutes). This works by doing short burst of high intensity for just 20 seconds, followed by a 10 second recovery period. This revolutionary new workout is based on the principle of Excessive Post Oxygen Consumption (EPOC) Training, which is believed to help supercharge your metabolic rate after the workout, so you can burn up to an extra 35 calories an hour for up to 10 hours after our training session, which is approximately 350 calories! (Which is about a muffin!) So for the rest of the day we are still melting off that muffin top and belly fat.
You can download this workout from Amazon or iTunes, then you can have me coaching you through the full 4-minute routine, and this album has 5 different routines. So I will be your personal trainer on a mission to make that muffin top disappear for good.
This workout of mine is so effective it even made it onto the front cover of Glamour Magazine, next to Kate Beckinsale.
Secondly, once we have lost the excess body fat that causes the muffin top, we then want to look at doing some hip and waist sculpting exercises.
Here are 2 moves of mine that will tighten and draw in the tummy muscles and sculpt around the hips, meaning we can smooth out that area and slip into our skinny jeans without any overhangs.
Step 1: Start face down on your hands and feet on your mat, in a fully extended plank position, with your tummy muscles pulled in.
Step 2: Now gently extend one arm up and out to the side, aiming to point your fingers directly up towards the ceiling. Hold for a second, and then return to your start position. Then work on the opposite side.
Step 1: Lie on your side, leaning on the forearm of the arm underneath, with your top arm in front, with your fingers just gently touching on the floor. (Don’t put too much pressure through them, as then the arms do the work instead of the abs, so keep the pressure off.) Your legs should be on top of each other, and knees slightly bent.
Step 2: Now fully engage your abdominal muscles and aim to lift your legs off the floor, focusing the lift coming from your waist. Hold, then slowly lower to your start position rpeat one set of one side then change to do the other side.
The two exercises work well together as they target the muscles from lots of different angles, and we engage two ranges of movement, featuring a twisting move in exercise 1, and what’s known as a lateral movement in exercise 2. Together these two exercises will give you a sexy shaped and super sculpted waist.
Then nutrition. Okay, firstly if we eat things like muffins or high-fat, high-sugar, processed food we will gain weight. It is a simple as that. But if we eat healthy unprocessed foods, and cut back on sugar and even salt, then our excess body fat will decrease.
Here is an example of how healthy eating can be delicious and nutritious. Make a point of eating like this and that muffin top will be history.
Breakfast: Toasted wholemeal pita with mashed avocado.
Snack: 1 banana and a latte.
Lunch: Chicken breast salad with chopped cherry tomatoes, rocket leaves, and dreamy creamy coleslaw. (Make a big batch and it will last you for a couple of days.) Simply finely grate some red cabbage, carrot, and apple, then mix it all with low-fat natural yoghurt, and this is the healthiest coleslaw on the planet.
Snack: Cheese and apple chunks.
Dinner: Vegetable stir-fry topped with sesame seeds and a drizzle of honey.