Summer is just around the corner, or is that wishful thinking? Spring will be here soon, and that means transitioning away from the winter clothes, those winter clothes that are hiding the proof of just how much you enjoyed the winter months. A muffin top is not a sight you want to see poking over the top of your jeans, or poking over the top of anything unless it is a real muffin! So what to do, easy… it is time to grab your trainers and some workout clothes and start sculpting yourself a svelte waist and fit body.
OK, first you need to be aware that the muffin top you want to shrink is made up of stored fat. You need to concentrate on burning off that fat and working the muscles. So this workout is going to include cardio for the fat blasting and some ab and other body exercises to work on your muscles for that strong toned looked. You cannot spot reduce fat so don’t think you should do 100 crunches everyday and that will work, it wont, the ab exercises here are so that they help strengthen your core and when you melt away the fat you are left with a stronger more defined waist. Adding resistance training to your workout is going to get you melting away the fat quicker than cardio alone so think about adding in full body exercises.
There are only 2 things that are going to make a difference to your muffin top, 1) your diet 2) exercise. What you eat is a large part of why you have a muffin top, if you consume more calories than you burn off during a day the excess turns to fat and is stored in various areas of your body, your muffin top may be the first place the fat goes but that does not mean it will be the first place it goes from when you change your diet and exercise.
Don’t get disheartened if you don’t see results straight away, it may be you are burning fat from other areas of your body first, such as your thighs. It will go from all over, you just need to give it time, many people give up too soon and it’s usually just before they are about to notice a change.
I suggest the best way you measure your progress is to take body measurements. This will be the best way for you to see how the change in your diet and exercise is making a difference.
Take a look at your diet, an honest look and think about how healthy it is. It may only take a few tweaks to stop you storing those extra calories as fat. The biggest causes are usually the high calorie foods, such as refined carbs and sugars. Keep a food diary for a typical week and note down everything you eat and drink that week. Be honest and don’t change your eating habits just because you know you are writing them down, it wont help you to see where you can make improvements.
As mentioned above you need to do some form of cardio to burn off those extra calories and blast away the fat but also add in resistance training this will increase your metabolic rate as well as ensure you keep lean muscle mass, if you only do cardio there is a possibility that not only will you lose body fat but also lean muscle.
If you are going to workout 3 days a week then you can combine the cardio and strength training as per the workout below, alternatively you can split your workouts up and alternate so one day do cardio and the next resistance training then next day cardio etc. Ensure you schedule in 1-2 recovery days per week.
Here is a workout for you to follow, including links to videos of how to do the exercises, to help melt away that muffin top: