Recently, at the gym, within one hour I had three people come up and ask me the same question. They all patted or subtly pointed to their mid-section and said, “How do I get rid of this?”
Outside of my first thought being somebody must have put them all up to this, I quickly realized that they all honestly had been trying, but to no avail were able to remove the stubborn area around that middle.
My first question to somebody who asks me a question regarding target or specific area weight loss is, “What are you currently doing for exercise?” With the general reply being something along the lines of crunches on the floor, sit-ups, or some form of spine flexion (bringing their ribs to their hip bones) for lots of repetitions; average is 100 or more.
I continue to investigate by asking, “Outside of your targeted exercises for your mid-section, what else are you doing?” Mostly I discover that they do a minimal, steady paced form of cardiorespiratory training a few days per week, and some depending on whether they are male or female (see “Through Your Trainer’s Eyes” blog post for more specifics on this) a few more exercises for random body parts.
My last question to them, which amazingly still surprises most is, “How are your eating habits?” This last question usually brings about an uncomfortable giggle, followed by a small degree of acceptance and realization that they could be making a better effort to eat more effectively.
Considering that this question is asked of me at least 1-2 times per month by non-clientele, I have come up with some basic advice and three effective, scientifically proven tips to help them annihilate their belly and other areas of body fat for good!
Are you ready?
Tip #1- Put down the fork and start watching your daily calorie intake, serving sizes and nutritional habits. Over consumption = bigger waistline. Know your needs http://www.dietgrader.com
Tip #2- Challenge the body with some pep and vigor. 1-2 times per week incorporate intervals of higher intensity into your cardiorespiratory workouts, which burn more calories and help with weight loss all over the body, not just the belly J
Tip #3- Get off the floor! Address all movements and functions of your spine and belly’s mid-section which include: stabilization, flexion, extension, lateral bending R and L, and rotating R and L. Not only will the exercises be more effective in training the functionality of your body, but the increased lean tissue you develop from a properly developed strength program will make you a calorie burning machine.
On a side note, I know people relate whether or not a workout is effective by how sore the targeted muscle groups are, but know this: if your abs are sore because of your exercises this does not equate to belly fat melting off in that area. Spot reduction is only possible with plastic surgery, not spending 8 minutes on the floor doing trunk curls.
Additionally, doing only trunk curls will contribute to a nasty case of bad posture and rounded shoulders. It is also an ineffective means to solve a long standing problem of probably eating too much, not moving enough and looking for a quick fix to something most have worked years to put on. Yes, I’m being sarcastic.
Of course, hiring a trainer or attending a well-rounded fitness camp will assist you with these endeavors. Check out our offerings at http://www.fitnessgatherings.com for a current list of training camps, training rates and offerings.
You know what needs to be done, now the next question is, “Are you going to do it?”
Always chasing away my spare tire- Amy
