Ditch that spare tyre
We all know there is no magic pill when it comes to fat loss, but mastering the right blend of training and nutrition will give you the power to unmask the muscle hidden below those layers of fat.
Follow these guidelines to peel off the blubber around your midsection.
Make use of fasted cardio
When you get up in the morning, go for a jog or run on an empty stomach. As you sleep and fast overnight, your body preserves its carbohydrate stores and mobilises fat for fuel. Studies have shown that fasted cardio can burn up to 20% more fat.
Lifting weights will help you pack on a few slabs of muscle. Muscle is metabolic active tissue, and the more muscle you have, the faster your metabolism will be. The faster your metabolism, the more fat you’ll burn for fuel!
Eat your veggies
Going with more greens will provide you with key nutrients and antioxidants, and at the same time your sugar, carb, and total caloric intake will trim down. An apple has 125 calories and 25 grams of carbs. One large red pepper has 40 calories and 5 grams of carbs. You do the math!
Learn to tame your response to stress. The more stressed you are, the bigger your waist is likely to be. Stress makes the hormone cortisol skyrocket, which in turn makes you crave calorie dense snacks that get stored in your belly as fat. Get rid of stress by doing yoga, hypnosis, meditation or whatever makes you unload.
In the same breath I am going to mention alcohol. Your body responds to it in more or less the same way it does to stress. Steer clear!
Get up and go
Belly fat likes it when you sit around, so start moving! Just 3 hours a week of aerobic exercise can bust those fat cells. Do it up-tempo though, not at window-shopping speed. Try walking, cycling, jogging, swimming, elliptical training and so forth.
Pack away the scale
Your weight can fluctuate with up to 3kgs per day. Instead of a scale, use a tape measure to monitor shrinkage.
Eat smaller meals more frequently
Chomp down up to six small meals a day. Get rid of the sugar, syrups, saturated- and trans fats. Instead, sustain your body with whole grains, lean proteins and fibre.
Keep focused and stay the path!
By Letitia Kleynhans