We hear this frequently. Who doesn’t, right? The thing is that it is scientifically impossible to spot train on weight loss. However, what affects the belly area the most is actually your diet and eating habits. If you want six-pack abs then you WILL need to train hard throughout your whole body including weighted abdominal work. Losing weight happens a bit like a melting snowman-everything starts shrinking from the outside-in. Plus, it depends on where you have the most abundant fat cells. This is usually a genetic factor.
First and foremost, the easiest way to trim the size of your waist is to control the portions of your meals. Then, it just gets more complicated and dynamic from there depending on your individual body type, daily lifestyle, musculature, activity level, and individual goals.
There is no pill you can take or shake you can drink that will cause only your belly to shrink. Try to think, “I want to be healthy” rather than “I want to have a flat waist.”
Here is a suggested training regimen to aid your weight-loss goal:
WAKE & SHAKE
*If you do not suffer from hypoglycemia or low blood pressure then you can try this.
For weight loss, try 2-3 times per week doing a fasting cardio workout.
Step 1: Wake up
Step 2: Go for a hike/walk/run for 30 minutes
Step 3: Drink a yummy, healthy shake such as the one suggested here
SHAKE SHAKE SHAKE
- 1 cup Unsweetened Kefir yogurt (or 1 scoop egg protein powder for a dairy free option)
- 1 handful of walnuts
- ¼ of a fresh or frozen mango
- 1 sliver of fresh ginger
*After you blend, add 2 tablespoons of Hemp seeds (or blend it up if you prefer)
This is a wonderful breakfast full of Vitamin C, Omega 3, and protein! It also promotes good circulation.
Even though training alone won’t give you washboard abs, it’s beneficial for people to know how to properly train your abs to avoid injury and to get the most out of the toning and sculpting process.
To help with this we would like to share a few helpful tips concerning abs exercises.
- When lying on your back make sure to keep your pelvis neutral- you should have a small gap of space between your lower back and the floor. If you cannot find pelvic neutral, ask a fitness professional to show you or watch a video.
If you experience low back pain while doing an ab exercise, stop immediately. This means that you are not engaging your abdomen properly and your lower back is now vulnerable to injury. Having said that, during every single ab exercise, your lower back is working to support your movement. In this manner, you should feel a slight pressure, but no more than that.
When performing crunches on your back your cervical spine (your neck) should remain neutral. In other words, don’t tuck your chin all the way down to your chest, but don’t lift it up to the ceiling either. Let your head rest in your fingertips and don’t push your head with your hands as you lift up.
As you crunch up let your shoulders and eyes gaze upwards towards the ceiling, not towards your knees. If you push towards your knees it will cause your lower back to round, flatten, and disengage your abdomen.
When doing a plank make sure that your elbows are beneath your shoulders and your hips aren’t dipping downwards toward the floor or upwards towards the ceiling.
We hope you found this article helpful and if you need further assistance feel free to reach out to us at 818-670-8554.