Dear Fitness Coach
I have tried everything - and I mean everything - to get rid of my stomach rolls: pills; special foods (acai berries anyone?); exercise gizmos; special tea from Korea; hundreds, if not thousands, of crunches; supplements; and the list goes on and on. If any of the aforementioned worked I wouldn’t be writing to you now. Nothing has worked, and I am left wondering if I am just not meant to have a flat tummy.
The reason why nothing has worked for you is because you are going about this the wrong way. There is no magic bullet to banish belly fat. If there was an easy way to reduce abdominal fat, I would imagine that everyone would be walking around with six-packs. It is a process, and a rather lengthy one at that. The most common misconception is that exercise targeting the abdominals is the way to a flat stomach. The following is a list, in order of importance, to rid yourself of that muffin-top for good:
- Think Nutrition
Everyone has abdominal definition - it is just hidden under layers of fat. Since there is no such thing as spot reducing, when you start to lean-out you will lean out all over, including your midsection. Your eating plan should consist of 5 small meals a day with protein and complex carbs while eliminating processed food. Aim for 1,500 cals a day if you’re a woman and 2,250 if you’re a man.
- Turbocharge Your Metabolism
So that your body is burning that belly fat 24/7, you need to boost your metabolism by increasing your lean muscle mass. This is done through weight training. Surprisingly, increasing the muscle in your legs and upper body is the most effective way of reducing the fat on your midsection.
- Don’t Worry, Be Happy
Stress produces a hormone called cortisol that contributes to fat stores in the abdominal area. Reduce your stress levels with a cardio workout or yoga class.
- Choose Sleep Over Exercise
Yes, sleep is more important - because if you are running with a sleep-deficit, your hunger hormones will run amok and sabotage your efforts.
- Drink Up
Women should aim for 64 ounces a day and men for 84 ounces a day. Staying hydrated will keep your metabolism in high gear and help flush out impurities from your system.
Follow these rules and, by the time warm weather rolls around, you could be rocking a teeny two-piece!