29. 08. 2019

6 Simple Tips To Get Rid Of The Belly Fat

The dream of a six pack and tight stomach muscles is a common fitness goal for many women and men, however there are numerous long-term health benefits than just improved physical appearance.

Did you know that almost every move you make originates from your CORE? This is why having a strong core is fundamental, as it assists in performing basic movements, helps to support good posture and can even prevent chronic back pain.

Want a leaner and more defined stomach and reduce lower back pain? FOLLOW THESE 6 SIMPLE TIPS!


  1. ACTIVATE YOUR CORE

It is SO SIMPLE yet so often overlooked! Activating you core INSTANTLY REDUCES your stomach size and circumference and can be utilised both while standing and sitting. Poor abdominal control is one of the most common hurdles we face when addressing excess abdominal fat, as they are not activating pelvic floor muscles responsible for tightening the stomach muscles from within, which is more than just “sucking your stomach in”.

ACTIVATE YOUR CORE – here’s how;

  1. Sitting tall with your chest lifted, spine tall and normal inward curve in your lower back is the best position for core activation.
  2. Gently draw in your lower abdominal wall towards your spine (pull in from your belly button) – this is a slow and controlled activation.
  3. HOLD this position and breathe as normal and commence with up to 10 second deep abdominal muscle holds (activating your transverse abdominis). Increase the duration of your holds as your core control improves with practice.
  4. Squeeze and draw up you deep pelvic floor muscles and HOLD as with Step 3
  5. Utilise this technique will standing and sitting as often as possible until it becomes a “subconscious contraction” – i.e. you hold contractions automatically

 

  1. INTERMITTENT FASTING

Intermittent Fasting, otherwise known as IF, has gained considerable popularity over the past few years because IT WORKS! Gone are the days of FAD DIETS and weight loss products as IF provides a simple, effective and long-term approach to fat loss plus improving your health and lifestyle.

Intermittent Fasting is not a DIET, but rather an eating plan/pattern that cycles between periods of eating and fasting and doesn’t specify which foods you should/must eat, but rather when you should be eating them.  IMAGINE that, still being able to eat the foods you love while still losing weight!

The power of IF is that you split or break up your day or week into eating and fasting periods.  It’s simple, effective and SAVES YOU MONEY and TIME! Intermittent Fasting may slightly boost your metabolism even though you are eating less calories and is a scientifically proven to be an effective method for losing belly fat.

For more info on this type of eating plan or to get your

Customised IF Plan – click here


  1. BURN BURN BURN!!!

To help FAST TRACK your results and rapidly reduce your mid section, a regular and consistent cardio program aimed at fat loss will do the trick! Committing to just 2 sessions a week will HELP and I recommend progressively building up intensity and frequency over a period of weeks with your end result being 3-4 sessions per week.  Once you have achieved your goal, 2 sessions per week combined with Intermittent Fasting will form your lifestyle maintenance program.

Make sure your Heart Rate is between 125-145 beats per minute for at least 30 minutes per session

 

  1. KNOW YOUR FATS

Most people associate belly fat with superficial fat also known as subcutaneous fat, however belly fat, also known as visceral fat is found INSIDE your abdominal cavity and wraps around your organs.  It’s a health problem linked to higher risk of chronic disease.

A muffing gut is more than just unattractive, it’s a serious health problem.

Visceral fat is linked to a higher risk of type 2 diabetes, insulin resistance, heart disease and even some cancers and has be shown to produce inflammatory markers associated with the health problems previously mentioned.

How to SHED VISCERAL FAT FAST ;

  1. Reduce high GI and highly processed carbohydrates in your diet
  2. Implement Intermittent Fasting (IF)
  3. Regular exercise
  4. Eat more soluble fibre
  5. Limit alcohol and sugar intake
  6. Try a probiotic (live gut bacteria)

 

  1. GOOD GUT HEALTH

Do you find yourself bloating and feeling uncomfortable after eating food? Well there is a good chance you might have an INTOLERANCE to certain foods and this can cause excess gas production, bloating and other symptoms.

You are not alone – approximately 16-30% of the population report they experience regular bloating.

The most common offenders are:

  1. Lactose (milk based products)
  2. Fructose (sugar)
  3. Eggs
  4. Wheat and Gluten

If you do suffer from regular BLOATING, before you seek professional healthcare advise, I would suggest keeping a food diary (there are numerous apps available) to help identify which foods tend to make you feel bloated and this record will be very helpful for your Doctor to help pinpoint the main offenders and enable you to restrict these types of foods from your diet IMMEDIATELY!

 

  1. PERSONAL STRESS TRIGGERS

Studies have shown that chronic stress is linked to visceral fat gain due to a stimulation of the body’s adrenal glands which will produce more cortisol , which is a stress hormone.  Research has shown that people with excess cortisol present in their body can have an increase in visceral fat.

Consequently, as stress levels increase so does our need for unhealthy choices such as ; increased sugar and alcohol intake, reduced motivation to exercise, disruptive sleep and many more contributors associated with the excess abdominal fat phenomenon.

Identifying your personal stress triggers will enable you to gain control over unhealthy urges.

 

About the Author

Sean Crossan / Kirribilli Group Fitness Franchise Owner and Head Trainer

To See Sean's Bio Click Here

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