Shadlen

Tight Belly

It is no secret that the hardest place to lose weight is your mid-section. Even when you do daily exercises that specifically target your belly fat, everything around it tightens and tones, but you still have that extra bulge rolling over the top of your jeans. No matter how appealing you try to make it sound by referring to it as a spare tire, love handles, or muffin top, it is not an appealing look. It prevents you from wearing clothes that fit the rest of your body and it can even be dangerous to your health.

People accumulate fat in this area as they get older because they lose muscle mass. The more muscle mass that is lost, the less calories the body will use. The excess calories you consume will end up being converted into fat, which people most often retain in their arms, legs and mid-section.

Belly fat is more than just an unattractive physical problem, since it can pose a serious risk to your health. Belly fat is a sign that there is visceral fat (fat that lies deep within your belly). An excessive amount of visceral fat causes changes in your body like high blood pressure, high cholesterol levels, and insulin resistance. It can even increase estrogen levels which can lead to higher risk of cardiovascular disease, stroke, breast cancer, type 2 diabetes and colorectal cancers. Women should try to maintain their waistlines at a maximum of 35 inches and men should not allow their waist to exceed 40 inches.

Maintaining a healthy waist size is not easy and it will take more than targeted exercises to be effective. Core exercises are only a portion of the battle, which is why many people who only focus on trimming their belly fat, don’t see the results they want.
Shrinking your spare tire requires a healthy diet, as well as cardiovascular and resistance training. An effective fat reducing diet means that you are not consuming more calories than you are burning over the course of the day. Fighting belly fat requires a well-rounded approach to better health and fitness.

Here are some powerful waist shrinking exercises that will target that unwanted spare tire:

Kettle bell Suitcase Deadlift 

For this exercise you will need a heavy kettle bell (25-50lbs.)

To execute the lift, stand up straight with your feet shoulder width apart. Place the bell beside one of your feet (on the outside of your foot) and then perform a proper squat. When you are in the squat position, reach down to pick up the kettle bell the way you would pick up a suitcase. Fight against the urge to lean to the weighted side of your body by holding your core in tight. Then squat back down to place the kettle bell back in its original position. Repeat this for one to two minutes and then switch to the other side of your body.

Kettle bell One-Arm Clean & Press 

For this exercise you will need a medium to heavy kettle bell (20-40lbs)

The first step of the clean is a deadlift; however this needs to be more explosive than a regular deadlift since the weight has to travel all the way up to the shoulder. As you complete the deadlift portion, of the lift, be sure to keep your core tight and back straight.

Swing the kettle bell up towards your shoulder and then allow it to turn, so the ball of the weight comes to rest on the top of your forearm. Bend your elbow, so your palm is facing in towards your chest. As you clean the kettle bell, drop your lower body slightly, so you can use the force of your legs to push the kettle bell up. Once the kettle bell is at chest height, stand up straight with the kettle bell resting at your shoulder.

To finish the move, you have to push the kettle bell straight up. Initiate the push press with a slight dip, by bending the hips and knees, while keeping your midsection tight. The dip will be about a quarter of a squat in depth. Then, without pausing at the bottom of the dip, use your legs to drive the kettle bell up and fully extend your arm into the air. Lower the weight back to your chest and then back down to the ground, making sure your back stays straight. You can remain on one side for 30 seconds to a minute or alternate between sides each time you place the kettle bell back on the ground.

Lying-knee twist

No equipment is required for this exercise.

Lie on your back with your arms extended straight out from your shoulders, palms facing down. Bend your knees and hips at a 90 degree angle, so you're in table top position. Hold your core in tight and keep both shoulder blades pressed into the ground. Slowly lower your entire legs (knees should be touching) to the right without touching the ground. Try to create a full range of motion, by going as far to one side as you can without lifting up your shoulders.

Draw your abs in tighter as you slowly lift your legs back up to center of your body. Repeat the same move, moving to the left side of your body. Continue alternating side to side for one to two minutes.

Reach & Catch Crunch

reach and catch exercise

No equipment is required for this exercise.

Start by lying down on your back and then pull your feet in toward your torso (keeping your feet together), so that your knees are raised off the floor. Take both hands and place them on your right thigh, your shoulder blades should be slightly off the floor. Crunch your abs, pulling your hands up your right thigh until they reach your knee. Pretend as if you were catching a ball being tossed to your side. Slowly lower back to the starting position. Slide your hands over to your left thigh and repeat the movement for one to two minutes.

Corkscrew

 

No equipment is required for this exercise.

Lie on your back and let your shoulders relax with your arms resting next to your body. Place your hands palm-down, fingertips stretched towards your feet. Extend your legs upwards until they are vertically above your hips, forming a 90 degree angle with your body and point your toes towards the ceiling.

Slowly lift your hips, placing your legs above your head, parallel to your body and the floor. Rotate your torso to the right side, allowing your legs to move to the right of your head. Then allow your legs to come back down until they reach a 45 degree angle with the mat. Perform the exercise again on the left side and repeat for one to two minutes.

Now that you have mastered these incredible moves, it is time to see the big picture

Although these moves will help you achieve that tight and toned body you desire, they cannot do it on their own. Performing these exercises alone is not sufficient to melt the spare tire around your belly. The exercises do help you tighten your midsection. They are just not able to remove the fat because fat melts evenly throughout the body. You can do a thousand crunches but if your abs are covered by a thick layer of fat, the abs will never show. Human physiology tells us that spot fat reduction is a myth.

Therefore, you will need to combine these powerful moves with eating natural and nutritious food, regular cardio, and resistance training and you will create sexy, lean abs that you will be proud to show off. Only by tackling all aspects of your fitness, will you truly trim that waistline for good. Let us know how you make out or if we can help you along your journey to better health.

Nutrisystem and Weight Watchers Help You Lose Belly Fat

Losing belly fat calls for a regimented diet that is rich in protein, good fats, fiber, and vitamins. Moreover, one must watch their daily calories so that they will not eat more than they burn. Two diet plans that are ideal to help you lose belly fat are the Nutrisystem diet and the Weight Watchers program. Here is an article that addresses the benefits of Nuntrisystem and how you can purchase it for a low price. As far as Weight Watchers, you can learn a lot if you browse around here.

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