How To Get Rid Of The Excess Belly Fat – As a personal trainer, one of the most important questions is how to get rid of muffin top belly fat. I can see why – it’s overwhelming to sort through the conflicting information about detoxes, fad diets and abs exercises that promise to get you a flat stomach by Sunday.
In this article, I’ll help debunk belly fat myths by revealing what causes a “muffin top.” Then I’ll give you a comprehensive, realistic plan to get rid of your muffin top—including a workout that blasts fat with HIIT-style muffin top exercises. Read more!
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How To Get Rid Of The Excess Belly Fat
Excess belly fat can be caused by many factors. The most obvious reason for a muffin top is simply that it carries excess fat. But here are four more factors that can also contribute to belly fat.
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Now that you know some of the main causes of excess belly fat, here are 4 proven ways to lose belly fat and get rid of your muffin top, as well as share our muffin top workout:
The best muffin top workout isn’t a workout at all—it’s all about the food. You’ve probably heard this phrase before, but if you haven’t, hear it loud and clear: You can’t out-work a bad diet. In an editorial in the British Journal of Sports Medicine, researchers say excess sugar and processed carbohydrates — not physical inactivity — are primarily responsible for the growing obesity epidemic.
Excess calories, especially in the form of sugar and unhealthy fats, are stored as fat in your body, and that includes your belly. The goal is to burn more calories than you take in to lose weight. One way to do this is by eating clean.
Eating clean doesn’t mean you have to get rid of everything you love! The point is to choose primarily whole foods and eat small portions regularly. The best foods for removing muffin top fat are whole foods. That means fiber-rich vegetables, fruit, lean protein and healthy fats. Walk around your local grocery store district or visit a farmers market to see what your options are.
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And for inspiration, try these high-protein, low-calorie breakfasts that will jump-start your metabolism and prevent you from overeating later in the day.
If there’s one exercise that will help you lose your muffin top fast, it’s HIIT. High-intensity interval training is a form of cardio in which you work as hard as possible for a short period of time (20-30 seconds), with short rests in between.
HIIT training or similar styles such as Tabata intervals burn calories more efficiently and keep your metabolism high even after your workout is over. This way, calories are burned even if you move in the next part of your day.
The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week or 75 minutes of vigorous aerobic activity per week, or a combination of the two, preferably spread throughout the week. This includes a mix of cardio, high-intensity interval training, and strength training.
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You might not immediately connect the dots between sleep and weight, but research can prove it: study participants who went on a sleep-deprivation diet lost 55% less fat compared to their well-rested peers.
Lack of sleep can alter fat cells by interfering with the body’s ability to use insulin properly. Excess insulin causes your body to store fat in unwanted places, such as your waist, which can lead to weight gain, belly fat, and even diabetes.
Adults should get the recommended 7-9 hours of sleep regularly to stay healthy, regulate their moods, and help them achieve their weight loss goals. Tip – get rid of your phone in bed, it will drastically improve your sleep.
It’s key to get rid of belly fat around your midsection by eating better and exercising. If you want to do more targeted exercises to get rid of your muffin top fat, the next step is to strengthen your transverse abdominis (“TVA”). This is the muscle that sits deep and low in your abdomen.
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By taking the time to properly strengthen this muscle, you’ll create a built-in corset that tucks in your tummy, protects your waist, and promotes better posture—which can make you look slimmer, too. Exercise methods like Pilates are great for learning how to make this muscle rock solid. Thanks to the strong core, you can get rid of the muffin top and prevent damage in the long run.
Now that you know how to lose those love handles, try this muffin top workout at home or at the gym to start targeting belly fat.
This HIIT-style muffin top workout for beginners combines high-intensity cardio with real core exercises to shed body fat, tone and tone your abs, and burn calories.
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Now you’ve got the tips you need to get rid of that muffin top: eat right, combine strength training with cardio, get enough sleep, and use moves designed specifically for your core. Now get ready to burn belly fat and work towards a healthier life!
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Non-necessary cookies are cookies that are not absolutely necessary for the operation of the website and are specifically used to collect user personal data through analysis, advertisements or other embedded content. It is mandatory to obtain user consent before running cookies on your website. As a certified personal trainer, I get asked many questions every day. However, there are three main things I get asked:
Since I often answer these questions individually, I thought I would write this blog for the ladies who need it! Since stretch marks, loose skin, and fat are separate problems, let’s break them down one by one.
If you’ve had a baby, gained weight quickly, or lost weight quickly, chances are you’ve done your share of stretching. Even before giving birth, I had stretch marks from weight gain from lifting weights… and then weight gain from junk food and neglect. The skin stretches so quickly that collagen and elastic tissue are damaged, resulting in the characteristic line-like appearance of the skin.
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However, many people get them as a teenager due to growth spurts. Before I go any further, let me tell you that this is normal and nothing to be ashamed of. However, many women are like that.
I’ll be honest – you can’t get rid of stretch marks completely. Surgery and laser treatments can help make them barely visible even there, but most DIY remedies will only fade them over time. Yes, time is your friend. Think of it as scars fading over time and your marks no different. But that’s okay again!
The second most frequently asked question is about loose skin. This is usually a bit difficult to answer because it really depends on how loose your skin is. Your skin naturally stretches when you gain weight and shrinks when you lose weight. But not all skin returns to its normal volume, leaving excess skin that just hangs there.
Need to find out if your loose skin is really skin or fat? The only way to get rid of severely loose skin is surgery. That’s just the plain truth. There are no creams or treatments you can do on your own to tighten skin that is loose beyond natural repair. However, if your skin is semi-loose, I have a few natural options that are proven to help.
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