Day 70: "Beat the Bulge: Attacking BELLY FAT"

Hey yall!!!!

Today I wanted to post on something I have researching about so that I can make the best choices in exercise and meals when it comes to losing that "pooch" that we all hate!  Belly fat has names such as , "Muffin top", "Pooch", "stomach fat" and whatever else people want to call it!  It is one of the hardest areas to get rid of so I wanted to find out how I can do my best to attack it and lose it!  I have lost some of mine during all the exercise and healthier meals I've prepared these last two months but of course some is still there.  Soooooooo, that brings me to today's post.  I thought I would share what I have found on the topic but please share your experience with this issue or tips and additional information by leaving a comment at the end of this post if you would like! I would love the extra information.

DID YOU KNOW THAT YOU CAN DO ALL THE AB EXERCISES YOU WANT BUT IF YOU HAVE A LAYER OF FAT OVER THEM IT WON'T MATTER!!!!!!


In order to lose this layer you need to do cardio!!!!  Cardio is necessary to burn fat in the body so think of some types of cardio that you could do such as running, walking, swimming, skating, biking and other types of workouts that get your heart rate up.  I really like interval training (Also know as HIIT for High Intensity Interval Training) because it doesn't take forever but gives you an effective cardio workout.  Interval training can be done on the treadmill, elliptical, stair master and even with exercises but so far I have been doing it on a treadmill at an incline.  Incline helps you tone your quads and butt at the same time!!! :) (I'm all for one exercise working out more than one area).  I you tubed interval training on treadmill and chose a workout.  I do 30 seconds at high intensity and 30 seconds at moderate intensity (enough that you can catch your breath for the next high intensity run) and repeat for about 10 to 15 minutes. You can modify your time also, It could be 1 minute high intensity, 30 seconds moderate but just research it and find what works for your level. I start this week with making my high intensity for one minute but if you can it could go up to about 3 to 4 minutes.  And don't take the easy route especially if you have done it for a week or two.  Research has said that interval training can be more effective than going at a steady pace for an hour.      It also works after you are done and is recommended to do about 2 to 3 days a week and make sure its not back to back.  Before I workout I still try to get on some cardio type exercises to warm up.  I have been on a 15 incline and walked for about 10 minutes on 3.3 pace.  Do what works for you.

Some great Abs exercises other than the basic crunch that I recommend are the Captains Chair Leg Raises, planks, and Ball crunches.  The link below shows you how to do these exercises or CLICK HERE (AB EXERCISES). Don't limit them to just these two though try more that are shown or pick up a magazine like OXYGEN that has great workouts.

VIDEO OF HIIT

WHAT YOU EAT ALSO HAS A HUGE FACTOR ON YOUR BELLY FAT!!!!!


If you love sweets and carbs you better watch out and learn to modify that.  Those are some of the top foods that help out your belly fat and keep it happy and growing!!! lol!  I am not much of a sweets person but I do love my carbs.  I love bread, pasta, potatoes, bread and more bread!!! Did you know that the bread at Texas Roadhouse has about 247 calories in one roll......WHAAAAAAAAT!!!! I remember that day I looked that up after I ate (should have checked beforehand...which is a tip you should use...plan your meal by looking online at menus if you have to go out so you don't get tempted by all the items that are not successful to your goals...good info from one of my readers).  I am glad that I like whole grain bread and pasta because I don't know what I would do without those things but I have limited my intake of these items.  And also just because it is better for you doesn't mean over indulge in them. PORTION CONTROL is key with healthy foods too. Don't be tricked by some things that say Natural, Multi-grain, seven grain, etc.  First couple ingredients in your whole grain food should say whole wheat flour!!!

Here is a list of some foods that help aid in your mission to ATTACK belly fat:

• Sweet Potatoes
• Eggs
• Nuts (almonds, walnuts,etc)
• Avocado (healthy fat just don't over eat it)
• Green Tea (helps your metabolism)
• Grapefruit
• Yogurt (Greek yogurt is best and high in protein)
• Black Beans
• Spinach
• Tomatoes
• Acai (pronounced A-sa-E) - super food in many smoothies and gives natural energy
• Quinoa
• Brown Rice (ditch the white stuff)
• Whole Rye
• Popcorn (no butter and freshly popped)
• Whole Oats/Oatmeal/Steel-cut oats
• Wild Rice
• Research and find more if you would like and please let me know.

For more fiber I add wheat germ to meals like cereal and oatmeal.  People bake with it also.

Sean T from my INSANITY videos said he eats about 2 sweet potatoes a day.  You don't have to add sugar or butter since they are already sweet also.  If you must, be sure to only do a little and maybe try honey instead of granulated sugar.


A FEW OTHER TIPS....

• Have less carbs at night.  You should have more in the morning and lower the amount with each meal.
• Spicy food can help your metabolism
• Treat yourself in moderation.  This is good for your sanity just don't go to far with it
• Stay active in your daily life. Working out should be fun but incorporate leisurely activities like walking swimming, skating, biking etc.  Do this alone or with friends and family.  The more the merrier right!  Just don't have a workout partner that is not dedicated, if they aren't you can still push each other but if they decide not to workout or go to gym YOU should still go.  Hold yourself accountable! 

So here are today's main lessons to attack your belly fat.....

Lessons
1) Cardio, Cardio, Cardio!!!!! You have to do this atleast 3-4 times a week to burn the fat.
2. Eat more foods that are better for your abs.


There are several workout plans on you tube, health websites, magazines, and other places to help you get a plan in order.  If I were you I would get a monthly calendar and plan your workouts and if you need get a notebook and glue the pictures down and take it with you to the gym until you remember them all and it becomes routine.  Also change it up and stagger the days so that you are shocking your body.  Take out an exercise and put in a new exercise to change it up!  HAVE FUN FOLKS!!!!! Here are some links to help you research on your own if you want more information.

Food that BURNS belly fat
What is INTERVAL TRAINING AND HOW DO I DO IT?
INTERVAL TRAINING
10 BEST FOODS FOR ABS
12 BEST FOODS FOR ABS
10 Top Effective AB exercises
Fitness Magazine's Ab Exercises
VIDEO: High Intensity Interval Training (HIIT)