I know what you want me to say... you want me to tell you that there is a magic exercise you can do or pill or supplement that you can take that will magically take fat away from your belly.
I can and will tell you exercises and give you recommendations for supplements that may assist you with removing fat from your body but in all seriousness, it's a mix of everything you're doing, it's not easy and it actually takes a hell of a lot of work.
I have come to learn that people don't like me telling them it takes hard work and a lot of work to make this happen... I know this because every time I reply with how I did it, I rarely get a reply. I assume they read what I had to say, decided it was too hard and moved on in the hopes of finding someone who will tell them it's easy.
IT IS NOT...
It's not easy to lose fat anywhere on your body but the stomach seems to be one of, if not the hardest places to lose fat, especially for women. I'm still yet to get the stomach/ abs that I desire however, I have lost well over 20cm from my waist line and in this post I will go over the things that helped this along.
*please note any supplement recommendations are that only and results can vary from person to person - these are my personal experiences with these supplements
1. DietYou want a flat stomach? Eat like it! For those of you familiar with my Instagram page @talkheatlhtyome, you will know I follow the IIFYM lifestyle which allows me to incorporate the relevant amounts of fats, proteins and carbohydrates in to my nutrition and adjust the amount according to my goals.
As a woman, it is very important, for hormonal reasons, to include fat in your diet. Contrary to what you hear from some people, eating fats will NOT hinder your fat loss. As long as everything is had in the moderations they're meant to be had in, your diet will be the MAIN aid in helping you lose fat from your stomach.
Eat lots of vegetables, whole grains, lean meats, foods with good fats (avocado, nuts etc). If you would like me to share my daily meal plans, please let me know in the comments below.
Avoid any takeaway, soft drink (soda), fruit juices, sweets, cakes anything you know you shouldn't be eating. Whilst these are ok to have occasionally, if your goal is a flat stomach, It's best these and most processed foods are avoided.
2. ExerciseSure, diet is the most important aspect (they all say abs are made in the kitchen) but exercise is also imperative to get any type of definition in your stomach otherwise it may be flat-ish...but it won't look as aesthetically pleasing with out exercises to lose that last bit of fat.
I train abs 2-3 times a week which helps to build the muscles which help to burn the fat. Cardiovascular training is also a great way to burn fat and will speed the fat burning process along a lot faster. Running, biking, swimming, whatever you enjoy, if you do more, the results will come sooner.
Ben recommends low - medium exertion cardio for a minumum of 150 minutes per week (broken up to however you would prefer). The lower the exertion, the longer you have to exercise to get the same results. For optimum results, 67-85% of your MHR (Maximum heart Rate) for half an hour would be a great target.
Weight training is also extremely helpful with fat loss.
3. Take a fat burnerI've taken thermogenic fat burners on and off for the last 6-8 months. I can't say for sure that they were the main reason I lost fat however, since they were included in my routine, I have to give them some form of credit.
Thermogenic's are used to increase the bodies ability to burn fat. Different thermogenice work in different ways, and some people may not receive any benefit from them. Albuterex and Beast - 2shredded are popular powder choices (I've taken Beast in tablet form). High doses of vitamin b12 can achieve similar results in those wanting a more natural approach
When taken correctly, as I've discovered, they can be effective. You have to be aware that if you're taking a fat burner but not eating a good diet or doing little to no exercise, they're not gong to have an affect on your body's ability to burn fat. If you buy a fat burner with no intentions to exercise and eat right, you are wasting your money... and they aren't cheap.
Thermogenics can also be included in some pre workout supplements. I take pre workout occasionally when I don't feel I have a lot of energy and they really do help give an energy kick to get the workout done!
Green tea is a natural thermogenic and I incorporate a cup or two of green tea in to my diet most days.
4. Be consistent and don't give up!This is not something that will happen over night. I've been at this for over 16 months now and I still don't have the stomach I want but I am well on my way to getting there.
Hard work, dedication, consistency & discipline are key components we need to draw upon in ourselves to achieve most of the goals we have in life. Fat loss is no different.
Keep at it until you're there.
If you need any help with motivation or workout ideas, feel free to email us at email@example.com
Tahana & Ben
Instagram = @talkhealthytome Instgram for Ben = @primalfuckingpassion