Carefree Blonde

Monday, April 23, 2018

3 Belly Burning Tips For a Trimmer Waist


I first want to start this post by saying that although we all have body image goals (which is good! It is good to have goals for how we want to look), it is important to keep a healthy mindset with these goals. It is good and ok to want to be better. It is not ok to send yourself in a downward spiral because you are not where you want to be yet. Keyword is YET. You are an amazing woman. Your body is capable of amazing things. A lot of you have had 1, or 2, or 3+ kids!!! You can do hard things. You can break your plateaus. If you find yourself in a negative downward spiral, remind yourself of this and let's go!!!


Ok, I'm not a certified trainer or nutritionist, so everything in this post is what I have found to be most helpful for me and I hope it can help you in your journey.

1. Abs are made in the kitchen

You have heard that abs are made in the kitchen. They really really are! I am not giving you a cheat sheet or tricks that will magically help you cut corners. The way you are going to get the flat stomach and trim waist is by sticking to your plan. You can do ab workouts after ab workouts and have great muscles but the only way you are going to be able to see definition is if you start shedding excess body fat.

Tips:

1. Cut the junk food you don't need it. If you need something sweet to keep you from digging in your kid's treats, keep sugar free jello cups in the fridge. I only eat them when I'm to that desperate point. It helps with my sweet tooth fix without the guilt. I also like the Ice flavored sparkling waters which are also sugar free. They are my guilt free treats when I need something a little extra.

2. Eat 6 small meals a day. Studies show that eating every 4 hours can help rev up your metabolism

3. Wait at least 10 min before going back for seconds

4. Stick to a plan.....k....what plan should I stick to? If you are looking for where to start, start counting your macros. To see what you should be aiming for, put your info in this macro calculator. It is a great place to start. For some ideas for healthy meals for your family check out my Healthy Family Go-To Meals post

5. Avoid foods that make you bloated. For me chewing gum, carbonated drinks, broccoli, and pineapple make me feel bloated so I try avoiding those foods.

2. Burn Fat Off With Cardio

It's been shown that a combination of low intensity cardio over an extended amount of time 45min-1hour and High Intensive Interval Training (HIIT) are best for blasting fat. My favorite form of cardio is fasted cardio on the stair master. The idea behind fasted cardio is if you eat before your cardio your body is working to burn the food calories first then fat. If you start off with nothing to burn then your body goes directly to burning fat. This is why I prefer to do my cardio first thing in the morning before kids wake up and Eric goes to work. If this won't work for you, the next best option is to do your cardio after your workout.

Disclaimer: I'm not saying to do cardio in lieu of lifting weights. The best way to really burn fat is by combining weights and cardio so don't think you'll just do cardio to get skinny then lift. The way you need to think of it is cardio burns calories while you're doing it and weights burn calories throughout the day. You need both if you want to see the results you want.

3. Hold that core in!!

Have you been in some sort of fitness class and heard the instructor shout out to make sure you're holding your core in? Mentally focusing on drawing your belly button to your back and keeping that core tight will help prevent injury AND!!.... will also help strengthen and work those ab muscles.  When you walk, lift weights, or even sit down, tighten your core and you will start to notice subtle changes.

I've noticed the more I've learned about lifting weights, the less "ab" workouts I've done. I used to do abs every day at the gym. First I've learned it's important to give your muscles a break which is why I like focusing on certain muscle groups on certain days of the week. I've also learned that through lifting weight if done right and effectively also helps work your abs. Next time you workout and lift weights, concentrate on holding your abs tight and see how you feel after. I bet you'll be sore!

I will occasionally do abs after workouts and when I do, I typically do these ab workouts from this At Home Leg and Core Workout or I will also incorporate hanging leg raises.


There's so much more that could be said on each of these points but I really wanted to give you a good overview with some pointers you can easily start incorporating now! Start now making small changes. I promise you'll feel better and more confident with your body!

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