As I’ve mentioned in one of my previous posts, I have recently made the commitment to finally start working out regularly. I started at the beginning of January, and it’s now been almost 6 months, I am so happy to see much improvement. I have not lost any weight, instead the fat I had is slowly turning into muscle mass. Which is very encouraging to see, as it motivates me to keep going and to achieve better results. About 2 months into my workouts, I noticed that the area I was seeing the least results in was my abs. So naturally I turned to the greatest invention ever, the Internet for some much needed answers and advice as to what I was doing wrong and what I could do to finally see those sexy abs!
Like most people, I was under the impression that if I did a variety of abdominal exercises that targeted lower, mid and upper abs, I would slowly get a flat tummy and get a sexy six-pack that we all want. I wanted to investigate this further, because I figure if I was a victim to this misconception, I’m sure there are others who can relate. And why not get educated together, right? There is no point in killing yourself every day and doing hundreds of crunches and sit ups if you won’t even be able to see them.
While ab exercises are definitely beneficial, since they build muscle and strengthen the core, focusing on ab exercises alone will not get your far. Now, I’m no anatomy expert, but lets look at it logically; we’ve got a layer of skin, then a layer of fat called Subcutaneous (which is the stuff that wobbles and still moves when you stop and bugs you so much) then the muscle tissue that protects the organs, and then another layer of abdominal fat called Visceral. So, if you only work out the muscles, you will surely start to build, tone and shape them – BUT, unfortunately, those sexy abs will be hiding under the layer of fat, and neither you, nor anybody else will be able to see the results of all the hard work you’ve been putting in.
Read on, as you’ll find there are a couple of other things you have to incorporate into your workout, in order to melt away the fat and reveal those newly toned abs.
What’s the best way to lose belly fat?
I know that it sounds like a total cliché, but maintaining a healthy, well-balanced diet and exercising regularly is truly the best way to stay healthy and look great doing it. There is tons of research done that proves the fastest and most effective way to burn off the fat from your belly is a combination of resistance weight training and cardiovascular / aerobic exercises.
What should you do, if you want to lose that stubborn belly fat?
#1, You will need to exercise! A basic cardio workout routine of 30-40 min long, 2-3 times a week simply will not be enough. Instead a total, full-body training program consisting of both weight or resistance training and cardiovascular exercises will deliver faster and better results. The benefit of full-body training is that it raises your metabolic response to your workout. By increasing your metabolism through the development of lean muscles, your body will actually burn fat even at rest.
Cardio is truly one of the best methods to improve your stamina, endurance and lose fat. Cardio which is short for cardiovascular, refers to any activity such as running, swimming, cycling and even dancing, which elevates the heart rate for a prolong period of time. Regular cardio when combined with a healthy diet and lifestyle ensures that you will have a healthy heart and will be able to enjoy life and see your grandchildren and maybe even great-grandchildren grow up and even get married. Who wouldn’t like that? The best way to start with cardio is to start out slowly and increase the intensity and the duration as your stamina improves. Cardio can be performed both indoors and outdoors; it can be as simple as putting on your running shoes and going for a run. If you don’t like to run, (which I can’t say I love doing, but it’s slowly growing on me) there are many other alternatives including swimming, cycling, aerobics, elliptical trainers, stair masters, spinning and many more.
#2 –Yes, You’ve heard this before – eat healthy! If you goal is to lose fat, then you cannot ignore the fact that by eating fatty foods, such as chips, burgers, pizzas etc, you will not lose any fat / weight. Because whatever progress you make during your workouts, will go to waste and you will simply gain that unhealthy fat right back. Instead, make a commitment to change your diet and include a balance of fruits, veggies, lean meats, fish and grains into your diet. It’s really not as hard as you think it is. The hardest thing is to make that decision and stick to it. Which brings me to my 3rd point.
#3 – At the end of the day, none of this advice will be helpful, unless you do it CONSISTANTLY and CONTINUALLY! To lose that unattractive and unhealthy belly fat, eating right and exercising regularly cannot just be hobbies that you do “when I have time”. Speaking from personal experience, we waste so much valuable time during the day doing things that have no real value, time that could otherwise be devoted to our health and fitness. So get up early if you have to, turn off the TV and honestly, stop wasting time on Facebook & Twitter! You will need to make a commitment and integrate this lifestyle into your daily routine if you are serious and really want to see results. And I promise within 6-8 weeks you will start to see noticeable results and will be ready to show of your sexy six-pack at the beach this summer.
Please feel free to share your own tips on how to lose that unwanted belly fat and get those toned abs.
Photo Source: www.prevention.com, http://epicself.com, www.athleteinme.com, http://burnmybellyfat.com, www.ehow.com, www.medical-weight-loss-guide.com
I sometimes think I am the person who is obsessed about having stellar abs…
Recently, I haven been doing P90X workout videos…the ab ripper is awesome… its 15 min in total and it works your abs as well as body core. Really great work out.. I love the feeling when your muscles hurt after a great work out!!!! However, it is not recommended that you do this work out every day… just a few times a week in addition to your usual routine. In addition to this I use the medicine ball as well as good old fashioned crunches 
HAha I’m also trying out the P90x Ab Ripper exercises… pretty intense stuff, but I find a lot of it works on my quads instead of lower abs even when the form is perfect. I also integrate a few of my own exercises into there.
And good for you for sticking to working out for 6 months =) I’ve always been active but during this summer just started running 5km daily and haven’t seen too much results yet, but after doing some research of my own found out it takes 4-6 months for your metabolism to start eating stomach fat and for real results to show, so it’s important to be a good self-cheerleader and sticking to it.
Good for you guys to be so determined about being in shape, and most of all, maintaining an active & healthy lifestyle!
You’re right Daniel, it does take a while for the body to adjust to a workout routine, and exactly – the tummy fat is the most stubborn kind, that is very, very hard to lose! Keep up the great work – and I’m sure you will see results eventually! =)
Thank you Leyla for another wonderful posting. I never knew that it takes 4-6 months for your metabolism to start burning your belly fat. It truely is a consistent effort in order to see physical results, just like everything else in life.
it`s a professional article ,your knowledge in anatomy amaze,it` really cool. i`ll recommend also to use jumping rope ,i began juping about week ago ,and i feel stain in abdominal region.try it, it also will make your legs stronger. about fish diet i can say that it blog growth of cholesterol plaques in vascular system and protect u from infarkt.)
this advice is great, but i find that i struggle when it comes to what i should eat!!!! i mean i know what i SHOULD stay away from, but i struggle to find quick, filling, delicious and healthy things to eat!! (i have a lot of requirements to fill, i know) whats your secret?! what does your typical daily meal plan look like?
I know what you mean Carmen, and of course you’re not alone in your dilemma. Your diet plays an integral part in your overall health & physical appearance. I am by no means an expert, but personally, I try to balance my meals with protein, lots of veggies, grains & healthy carbs. So I would advice the same for you. Overall though, try to avoid, or cut out completely processed foods, such as fast food, packaged foods etc – homemade food is always a better, tastier & healthier choice for me. Plus eating out can be $$$!! I know cooking at home can be time consuming, but if you plan ahead & purchase whatever you need for each meal ahead of time, then you cut the prep time in half!! I plan on sharing lots of quick, healthy, nutritious, filling & delicious recipes on here… so hopefully that will inspire you & give you lots of new ideas as well! =)
Great article, lots of useful tips – thanks Leyla!
I liked your article, Leyla, and the tips that you are sharing with all those obssessed by abs, including myself, are truly helpful and make sense. Abs are indeed the most stubborn to lose fat, but after reading your article I feel kind of motivation, and I plan to commit more of my time to working out, and of course continue avoiding any junk food.
Another area am struggling with is my arms. You know, I always wished to have slim arms, and am doing exercises for arm muscles, but still, I don’t see the results I want to see. Can you suggest any exercises for slim sexy arms too?:-) Would be great. Thanks in advance!
Elnara, thank you! I’m glad you found these tips helpful & inspirational. That means I did my job well! =)
I promise to write a post on how to achieve Slim & Sexy Arms in the near future! I’m sure you’re not the only one who would like to know… So, be on the lookout… It’s Coming Soon
Leyla,
We do not eat much out. I always cook at home and yes from scratch. I always wonder if I am eating right. If you could make an article about home made foods and what kind of ingredients make it healthier, it would really be awesome.
Note: we eat salads as an extra side to the dish.
I do put vegetables. Start it off stir frying tomatoes, onions, garlic and herbs.