Nature is amazing. When we start accumulating extra reserves of fat, evolution ensures that we store it in a place that maintains our centre of gravity, enabling us to continue to move around freely. For men especially, that means an increase in belly fat.
This is great, until we realise that the rippling abdominals we used to be so proud of are now hidden beneath a layer of blubber.
If this is your situation at the moment, don’t despair. Using a three-pronged attack, it is possible to blast that body fat and reclaim your six-pack.
The Street Fit® Workout: healthy to the core
It may seem common sense that if your issue is with the stomach, then this is the area you need to work on. This is true in terms of building abdominal muscle mass, but if you’re carrying too much fat then that is a whole body problem that requires a whole body solution.
To burn fat, you need cv exercise to raise your heart rate. The Street Fit® Workout is ideal for this purpose. Don’t despair if your efforts are slow to bear fruit; your body will tend to use fat from other areas of the body before chipping at the belly fat, so persevere and, before long, the inches should start dropping off.
The Street Fit® Workout has a core exercise section (demonstrated by Nathalie in our Core Teaser video) which includes rippling the body back and leg-kicks. This will strengthen your abdominal muscles, ensuring that your six-pack will emerge from your receding belly – just like an island rising from the sea as the tide goes out.
Ramp up your Resistance Work
In addition to your cardio work, make sure you start adding some resistance training to bulk up your abdominals. Not only will that increase your muscle definition (toning), the extra presence of heavy, energy-consuming muscle increases your metabolism, making your cv exercise even more productive.
Start with three sets of 10 crunches, sit-ups and leg lifts. When doing crunches, ensure that your hands are either in front of you or on the side of your head, never behind. You should start exhaling on the lift, pause at the top and release the rest of your air. There is no need to lift your back off the floor with crunches.
Sit-ups should be performed with arms folded on your chest and your feet restrained (by a partner or wedged under a bar).
Leg-lifts can be done from the floor and you should try raising them to 90 degrees. Alternatively, they can be done when hanging from a bar.
When these exercises become comfortable, add weights or other challenges (e.g. exercising on an inclined slope, increasing repetitions, etc.)
Fine-tune your Food
Finally, tweaking your diet can have profound effects on your success. Eating a sufficient breakfast will reduce the need to have a large lunch, which can make you drowsy and inactive in the afternoon. Likewise, a large dinner can cause weight gain if you have finished working for the day and just want to relax. Space snacks out throughout the day to keep your metabolism ticking over and make sure you eat enough lean protein – after all, you don’t want your body to start using your hard-won six-pack as fuel. Substituting refined grains for whole grains has also been shown to help reduce belly fat.
Get summer abs after the cold weather and holiday meal! – www.streetfit.tv