Shed stubborn stomach fat in just 4 weeks with smart, simple & safe tips.
Stop stressing about the arrival of a warm weather wardrobe (think: crop tops and barely-there bikinis) with expert advice that’s easy to actually do! Banish belly bulge by making simple changes to your diet, burn fat with core-centric exercises, lose weight and get fit fast with the following tips and tricks.
Kenny Santucci, a fitness pro with over ten years experience and an ambassador for this year’s Hudson River Park Games in New York City, shares his slimming secrets.
According to Santucci, spot training just isn’t an option. Instead, the body needs to be trained as an overall, whole unit. “Some people hold fat in their arms, some in their hips and others in their stomachs,” says the fitness pro. “No matter what area you try to target, if there is fat over the muscle, you must change your diet or build more muscle overall to lose the fat.”
“Consistency is king. The more frequently you get in the gym—or workout outdoors, the better you will look and feel,” explains Santucci.
Rev Your Engine
Santucci says to think of your body like a car: The more cylinders in a car, the faster and more efficient it is at burning fuel. The same concept applies to your body. “The more muscle you have, the better your body is at burning calories. Therefore, if you train to build more overall strength, rather than spot treat, you will see more overall fat loss.”
“You cannot out work a bad diet. You can spend hours in the gym, but will see no results if your diet is poor,” says Santucci. Follow a healthful diet and include more whole foods such as vegetables, fruit, nuts, meat and fish into your diet.
Anything processed or from a restaurant will most likely not be the best option, notes the expert, as these foods can be heavy on the salt, sugar and/or preservatives. Sodium- and sugar-laden foods increase bloating, as does carbonation and bringing too much air, too quickly, into the digestive tract. Opt for fresh produce, lean protein and healthy, unsaturated fats such as those found in avocados to provide fuel and energy for the body and its workouts without weighing you down or ballooning the belly.
Hydration Is A Must
Maintaining an adequate amount of H2O is a necessity, both for fat loss and overall health. Drinking the proper amount of water can help flush toxins from the system, reduce water weight and/or bloating and keep dehydration at bay.
Opt For Interval Training
“If you want to lean out and look good naked, a combination of sprints and weight training is what you need to look buff, cut, ripped, chiseled and smooth,” says Santucci. Mixing things up confuses the body, making muscles work harder and more efficiently to execute movements. In turn, you’ll burn more calories and these fat-blasting exercises can help speed along weight loss while increasing definition and muscle tone.
Don’t be afraid to pick up heavier weights. Using heavier weights creates more resistance, which may potentially lead to fat reduction. This can also increase lean muscle tissue, resulting in more definition and muscle tone. Also, more muscle improves metabolic rate so the body burns more fat.
Taut Tummy Workout
Try the following moves to whittle your waistline.
Stand with feet shoulder-width apart, arms at your sides. Extend arms to shoulder height in front, then, keep torso tall, pushing hips back and bending knees to lower body as far as you can in a squat. Pause, then slowly push yourself back up to start. That’s one rep; do 20.
GOBLET SQUAT WITH KETTLEBELL
Stand with feet hip-width apart, holding a kettlebell in front of chest, elbows pointing toward the floor. Slowly push hips back, bending knees to lower body as far as you can, elbows brushing the insides of your knees as you squat. Quickly push yourself back up to start. Focus on slow, controlled movement on the way down and a quick return to standing. That’s one rep; do 10 to 12.
Stand with a dumbbell in your right hand, left hand on hip, feet a few inches apart. Hinge forward at hips so arm is extended toward the floor and the dumbell is in front of your right knee. Maintain a flat back, bracing abs as you pull the dumbbell up toward your right side, keeping elbow close to body. That’s one rep; do eight to 10, then alternate sides.
Lie flat on the floor your hands behind your ears. Raise legs, head, shoulders and back up off the floor, then use abs to guide left elbow toward right knee, keeping left leg straight. Release, then switch to direct right elbow toward left knee, keeping right leg straight. Continue alternating legs as long as you can maintain proper alignment and form.
DUMBELL PRESS UP
Stand with feet shoulder-width apart, holding a pair of dumbbells at shoulder height. Push hips back and down to lower into a squat. Push back up, pressing the dumbbells up overhead until your elbows and arms are straight. Lower the weights to return to starting postion. That’s one rep; do 15.
Stand with feet hip-width apart. Squat down so that toes and hands are on the floor, then quickly kick your legs back, jumping into a pushup position with hips dropping close to the floor. Quickly thrust yourself back up to starting position. That’s one rep; do eight or more, as long as you can maintain proper alignment.