Solving the Battle of the Belly Fat

Are you frustrated that no matter what you do, you just can’t seem to lose your belly fat? Everyone’s body is different and sometimes your belly fat is the last area you lose. Remember that fat loss is a process, an overall body process, and as you stick consistently with a fat loss plan, little by little your body will lose the fat. The problem is, like it or not, we aren’t able to choose where that fat comes off first.

It is typical that fat from our “problem areas”, for women, the hips, thighs and the mommy belly….is the last to go. For men…the belly area is the last to go. This has to do with genetics and for women all that jazz about being able to bear children and nourish our babies.

Also, the belly area can have a few different things going on.

1. The typical fat that we store from eating too much and not moving enough.

2. Inner Belly Fat (which may increase as we get older)

3. Excess Skin from pregnancies and/or (men and women) years of too much belly fat.

4. C-Section – allowing time to heal then strengthening from the inside out

5. The BLOAT – this is purely from bad nutritional choices

The remedy for all….

Eating supportively and exercising effectively – Consistently!

Loss of belly fat will vary from person to person and some may say this is due to genetics….I suggest we be more realistic and take a closer look at each individual’s ability to be compliant with healthier lifestyle choices.

That being said, as you do make positive changes…what may seem to happen is that as you begin to shed pounds and inches, places like your upper body will appear more toned and defined, while that belly fat – sure has gone done some – is still there.

But you have to consider that the amount of fat to lose in your upper body is much different than the amount in your lower body.

The fact that inches are begin lost and you are feeling so much better, inside and out, is the BEST sign that what you are doing is working and will take time.

The #1 reason so many people battle belly fat…
They give up too soon!

After a week of giving a new fat loss plan a try, eating right and sticking to an effective exercise plan. You re-measure and see no change on the scale and nothing looks different in the mirror. So you give up. Sound familiar?

Add in the fact that many people are misled by the notion that hundreds of ab exercises or hours of cardio are the solution to lose the stubborn belly fat. This is not the truth!

No, there are no magic exercises that make the belly fat go away; there are however moves you can do to help strengthen and tighten your INNER core muscles. This is turn will help your belly to look flatter as you do continue to lose the belly fat.

The best moves are the ones where you do NOT “move” at all. You know…everyone’s favorite the Plank and Side Plank.

You may be learning the plank exercise for the first time or you may already use it regularly in your workouts. I have found it to be one of the most effective abs exercises I use. In fact, one research study found it to rank highly at #4 out of 13 exercises for the oblique abdominal muscles.

Not only does it strengthen the abdominal muscles, but also works all the core muscles -- the back, hips, etc.

I recommend starting with the first exercise and gradually increasing the seconds you can hold the position. Once you feel comfortable with the plank on your elbows, progress to the next exercise. It’s very rewarding when you can see your core strength improve by the length of time you are able to hold the position!

Let's Learn the Exercises!

The Elbow Bridge Plank Exercise

Your Position:
1. Start by lying face down on the ground or use an exercise mat. Place your elbows and forearms underneath your chest.
2. Prop yourself up to form a bridge using your toes and forearms.
3. Maintain a flat back and do not allow your hips to sag towards the ground.

Target Muscles
1. The Core - Abdominals, Hips, Back

Step By Step Instructions
1. Hold this position *focusing on tightening your abs* until you can no longer maintain a flat bridge. For beginners, start with 10 seconds and gradually increase your time. Try to work up to 3 minutes.
2. Return to start position.

Beware of Cheating!
1. Remember to not let your hips and back sag. This exercise will only be effective if you work to maintain a flat line from your shoulders to your feet. You might want to start in front of a mirror to learn the technique.

Side Plank Exercise

Your Position
1. Lie on your side with your right hand on the ground or use an exercise mat. For beginners, it is recommended to begin this exercise on your elbow.
2. Lift yourself up to form a plank with your right arm straight and your left arm on your side.

Target Muscles
1. The Core - Abdominals, Hips, Back


Step By Step Instructions
1. Hold this position for the recommended number of reps (start with 8-12). Repeat with the other side.

Beware of Cheating!
1. Remember to keep your body in a straight line, tightening your abs and butt muscles. You might want to start in front of a mirror to learn the technique.


Doing MORE of these 2 exercises will NOT make your results happen faster.

It is very important that you give your body and your muscles a rest, for this is when the improvements are made. Doing more will only interrupt this process and delay your results.

Want to do MORE of Something?

1. Increase your overall activity level. Maybe switch out watching TV with something that keeps you on your feet vs. sitting on the couch. You should be getting in 10,000 steps a day.

2. Eat Clean More Often. If there is ever an area you want to put more focus and energy into, it should be your nutrition plan. What you eat has the greatest impact on the loss of belly fat.

Begin your belly fat burning plan by cleaning up your nutrition plan and focus on boosting your metabolism. A great way to boost your metabolism is with short burst 15 minute workouts.

Example of a short burst 15 min. workout (you can do at home)…
-5 min of jumping jacks
-5 minutes running up and down your stairs
-5 minutes of running in place

Next step is to follow through with consistency.

Don’t give up 3 days of trying! Allow your body a chance to change based on these strategies…all you need is a good 4 to 6 weeks to see and feel an amazing difference!

Now get going! You have plenty of time to get your body and your belly ready for summer!

Always consult your physician before beginning any weight loss or exercise program!