Posts Tagged ‘love handles’

Flatten Your Tummy: How to Get a Flat Tummy Fast

Saturday, September 10th, 2011

Flatten Tummy
Creative Commons License photo credit: lululemon athletica

In the gym my friends are constantly asking me about how to flatten their tummy. Is it a diet trick? Perhaps some sort of flat tummy workout? Actually, its not as secret as you might think. It does involve quite a lot of discipline though.

In this article I am going to show you how to flatten your tummy fast. If you follow these steps you will have that tight, firm and fat free tummy that you have been trying to achieve for years.

Why do we want to flatten our tummy?

I used to think about this a lot. Why are women so obsessed with a flat tummy? I used to think it was an unhealthy obsession that we had picked up from the media, Hollywood, etc. We see stars like Jessica Alba, Lady Gaga, Miranda Kerr, etc. and we want to have bodies like theirs.

But recently I read a study that showed that a belly is a very important indicator of health and, in actual fact, humans have used the belly to gauge the health of a mate for thousands of years. If your belly is too big you might not be able to provide for the family – that was the thinking.

Now science is showing us that even small amounts of belly fat can increase the likelihood of cancer, heart disease and so on. It is extremely important to be at a healthy body weight.

How much fat is healthy?

The Australian Government has put out some guidelines for what is a healthy amount of fat to have on your belly. They have been trying to get people to lose the fat because it is costing the health care system millions of dollars every year in heart attacks and cancer medicine. Lose the fat and you can potentially prevent a lot of this stuff from happening.

If your waist size is more than 80 cm you are at an increased risk of heart disease and cancer. If you are over 88 cm you are at a greatly increased risk. This should be motivation enough to change.

How to get a flat tummy

Flat Tummy
Creative Commons License photo credit: lululemon athletica

To get a flat tummy you need to take a double headed approach: diet and exercise. You need to put about 80% of your energy in to getting your diet right. And for the exercise, you need to make sure you doing a mixture of high intensity, low intensity, static and resistance exercises. We want to burn calories and boost your metabolism whilst building muscle.

1. Reduce meal sizes by 10%
If you can reduce your meal sizes by 10% you will begin a very good habit that will allow you to lose over 10kg of fat each year. And, more importantly, you will establish a routine that will stop you from gaining the fat back.

You see, a flat and tight tummy comes from losing the fat that is covering your ab muscles. The best way to do this is by reducing the amount of energy you consume over the long term. Try not going back for seconds at dinner time and buying smaller bowls so you eat smaller sized meals.

2. Drink water before every meal
In the same fashion, by drinking a tall glass of water before every meal you will reduce the size of your appetite. This will help you consume less calories and therefore spend less time at the gym. Every time you eat something you should have a glass of water first. Its easy.

3. Eat before you get hungry
Don’t wait until you are starving. Eat before you get hungry. The idea here is that you will eat a lot less and snack on less junk food. Eat when you are hungry and eat until you are full. This is very important.

4. Exercise every single day, even just a bit
I have an exercise bike in my TV room. I will pick one TV show per day and ride the bike during that show. For example, if you like watching the news you can ride your bike while you watch. If you don’t have a bike you can do sit ups, push ups and other types of exercise. Do it every single day and you will burn so many calories while you feel like you are relaxing at home.

5. Drink green tea
Green tea can help you speed up your metabolism and keeps you healthy and well. It also works towards keeping you feeling full.

6. Do high intensity exercise twice a week
We have written so much on the benefits of high intensity exercise. It builds up your muscles and gets your metabolism boosting. It also burns a lot more calories than a slow walk on the treadmill. Take a look at this article for some other ideas. Some of my favorites are:

7. Do Pilates for your abs
Pilates abs exercises are a great way to get a flat tummy. Some of the best ones are the swiss ball jack knife and the Pilates crunch.

Conclusion

A flat tummy is achievable but it takes time and discipline. Every woman can do it as long as you have the right tools. Read this blog and all our archives and you will have more than enough real information to start you on your flat tummy journey.

How to Lose Your Love Handles Fast

Monday, August 11th, 2008


Creative Commons License photo credit: StewBl@ck

Most women complain of having love handles on their hips that they really don’t love. In this article I want to show you how you can lose your love handles quickly and with a lot less hassle.

Losing love handles alone is impossible

As you all probably know by now it is impossible to lose your love handles by themselves. What I mean by this is that you will never be able to lose just the fat off of your hips alone. This is called “spot reducing” and it is not possible.

However, recent scientific studies have shown that spot reducing might not be as far fetched as we think. Early research has shown that by weight training an a particular muscle group you can increase heat in the area and then by performing cardio you can “target” the fat in that area.

I am not so sure.

It is better to take a total approach to fat loss as it is a tried and tested method. This is not to say the science is wrong. But, we will wait to see how the studies pan out before changing our workouts to comply.

How to lose your love handles fast

Losing your love handles is a three pronged attack. You need ALL of these three elements in order to succeed. One will have some results, two will have better results, but all three will comletely change the way your love handles look.

These three things are:

  • Clean and natural diet
  • High intensity cardio
  • Weight training

When you utilize all three of these things you will see results quickly.

1. A clean and natural diet
Many women head off to the gym five nights a week and work their butts off on the treadmill and then wonder why they don’t see dramatic results in their weight loss. And the answer is: diet.

Your diet will make or break your weight loss program. Without a clean diet you have no hope of changing your body in the long term. And the sad thing is, losing weight is a lot harder for women than it is for men. Women need to be almost calorie perfect with their diet to see any results at all.

But instead of counting calories we should be eating all natural. A natural diet made up of fresh fruits and vegetables, free range eggs, raw milk and whole grains is much better than starving yourself on some plain crackers. In fact, a natural diet will actually help you burn fat faster!

Cut out all the man-made foods. Get rid of coffees and sodas and other empty drinks that are high in sugar but low in nutrition. Replace them with water, tea and fresh food. This is the biggest thing you can do if you want to lose your love handles.

2. High intensity cardio
If you take a look around your gym you will see 90% of the women walking or jogging on the treadmill at a very ordinary pace. It is indeed rare to see people doing short bursts of sprinting for 15 minutes or a mad dash on the exercise bike for a few intervals.

But this is the way to lose weight fast.

High intensity exercise is 100 times better at burning fat than slow lower intesity variations. In fact, it is better to spend 10 minutes sprinting on the bike than spending 30 minutes at a slower more mild pace. Much better.

The reason for this is simple. High intensity cardio gets your heart rate up and it keeps it up. It keeps it up long after the exercise session has finished so essentially you are burning calories long after the exercise session has finished. This stands in stark contrast to low intensity cardio where the calorie burning stops as soon as the workout does.

Try switching to some interval training for a few weeks and see if you notice a difference. Instead of spending a hour jogging try sprinting for one minute and then jogging for four. Mix it up so that you gradually become more and more intense in your workouts. This is a sure-fire way to lose your love handles.

3. Weight training
Many women are afraid of weight training. They think that using weights will make them bulky and masculine. They are wrong.

Weight training will not make you big. Women simply do not have the genetics to get big by doing a few weights. What weight training WILL do is make you firmer and more toned. It will increase your muscles to the point that you look harder and less soft.

But the most important thing is that weight training burns fat. It is a fantastic form of exercise for getting rid of love handles. It is the missing ingredient in many women’s fat loss workouts.

Weight training also causes you to burn more fat when you are rest. It increases your metabolism and allows you to burn more calories during the day. This means that less energy will be stored as fat cells.

Muscle burns fat. The more muscle the less fat. Period.

Conclusion on losing your love handles

Make sure you attack your love handles on three fronts, not just one. You need all of these things (as well as patience) to make a difference in the shape and feel of your body. But it can be done. And most importantly – it can be done by you.