Pudge. Muffin top. Buddha belly. Love handles. Call it what you like! You know what I am talking about. That annoying area that sits right below your belly button and around the sides of your stomach. Why does it not go away? Will it ever? My friends, most of you know that my pudge below my belly button is my nemesis. Admittedly this is the area I am the most self-conscious about.
Though it is in due part to genetics, I know that I am not doing everything I could to decrease the storage of fat in that area. Here's a few tips to help you tighten up this summer.
1. Watch your sugar intake: Processed foods and simple sugars can make you store fat.
* Limit and avoid fructose, glucose, sucrose, maltose, honey, liquid sugar, invert sugar, syrup, galactose, dextrose, dextrin, corn syrup solids, molasses
* Though fructose is the sugar from fruit, when consumed in high quantities it can contribute to your pudge.*
2. Vary your training: Include these types of training in your exercise game plan
* High intensity training: 20-40 minute cardio sessions of interval training 2xs a week
* Slow and steady training: 30-60 minute cardio sessions 2xs a week, keeping your heart rate in the fat burning zone Click here for more info
* Weight training: 20-60 minute resistance training sessions 2-4xs a week
3. Eat the right fat: Monounsaturated and polyunsaturated fats are less likely to be stored as fat around your belly
4. Make FIBER your best friend: Whole grains, vegetables, and fruits will keep you full longer and provide your body with adequate vitamins and nutrients needed to keep you healthy and fit
5. Eat smaller portions: Consume 5-7 small meals a day to help speed up your metabolism
* Excess fat, calories, and sugar will make you store fat
* Include in each small meal one portion of protein, carbohydrate, and healthy fat
* Use the size of your fist as a guide for portion size
6. Do not drink your calories
* Limit the consumption of beverages that contain sugar, milk, and alcohol
7. Increase the intensity of your workouts
* Alternate between short bursts of low-intensity cardio and short bursts of high intensity cardio
* Choose weight that challenges you! Girls, you will not bulk up unless you consume enough calories to bulk up.
* Work out with Purpose - What are you working for?
8. Rest and Recovery: Sleep at least 7 hours a night and have at least one day of rest from exercise and work
* Sleep deprivation, stress, and emotional turmoil can cause you to store fat
9. Make peace with your trouble spots: Change your perspective
* Instead of calling them love handles, a client of mine now refers to them as her love bells
* My boyfriend now calls my pudge the cuddle bug
It is possible to have a flat stomach. However it is a strategic process that depends on genetics, clean nutrition, cardiovascular and resistance training, and your metabolism. Though it can be discouraging stay committed to your exercise game plan, begin to follow the above steps, and you will see the results you have been working so hard for.
Sourced from Oxygen Magazine: Shrink you Belly - "Improve your health"
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