Tips for Getting Rid of Belly Fat (and bonus workout!)

Tips for Getting Rid of Belly Fat (and bonus workout!)Ugh, belly fat. Most of us have had issues with this at some point in our lives, right? That annoying and often unsightly blob that clings to your abdomin and basically says “I’m here to stay”. Some people have probably even made their belly talk. It’s ok, nothing to be ashamed of. No judgment, really. So here’s the thing about belly fat – in excess it can actually raise inflammation levels in your body, triggering various systemic diseases linked with metabolic syndrome, according to Dr. Mercola of Peak Fitness*. So how do we get rid of it? There are numerous factors that come into play, and it is of course important to work with a qualified personal trainer, and doctor as needed, to find a plan that works for you. That said, here is a list of the common culprits:

Diet: you want to avoid sugar and processed carbs. This includes any gluten and grains (bread, pasta, cereal, rice, corn, refined sugar). Instead, focus on getting carbohydrates from whole foods, mostly veggies.
Sleep: are you getting enough good quality sleep? You should be getting between 7 and 9 hours a night.
Stress: take at least 100 slow deep belly breaths per day – stress can wreak havoc on your hormones and metabolism; stress reduction is imperative to a healthy body inside and out and taking deep breaths is a great way to manage stress naturally! Deep breathe in the car, while cooking dinner, or as you lie in bed at night…find what works for you.
Exercise: going on a long slow hike, using an elliptical or walking on a treadmill for 30minutes is not going to get rid of that stubborn belly fat, or get you to your weight loss goals. More and more research shows that exercising for short, high intensity bursts, followed by brief rests in between, may be the most effective form of exercise for burning fat. Ideally use safe whole body movements for this (squats, burpees, thrusters, etc). A bonus,is that exercising in this way is very efficient, and accessible to anyone, no matter how busy the schedule. Only have 5 minutes per day? Perfect.That’s all you need!

Here’s a 5-10 minute Functional Fitness workout you can try anywhere, using body weight only. Can’t get much easier than that!

Set timer for 5, 10, 15 minutes, depending on how much time you have. Complete as many rounds as possible (AMRAP) of the following (depending on your fitness level you may need to reduce the number of reps, but make sure your heart rate gets and stays up!):

– 5 burpees
– 10 squats
Р15 sit-ups (you can do this movement with or without an abmat, or to protect the lumbar you could use a rolled up towel under the low back).

We’re here to help you bust belly fat for good! Contact us for a free consult and to learn more!

* articles.mercola.com

 

 

 

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