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  • 5 Belly Blasting Tips

    5 Belly Blasting Tips

    Have you ever felt this way? You have an event that you bought a dress for months ago. You love it but you might have just a little, itty-bitty tummy pooch in it. You’ve got a few weeks to trim down but what do you do? I’ve been in your shoes! I went through this exact scenario during the holidays.

     

    Yes, right smack in the middle of the Holiday Season when everyone was beefing up, I was stressing about a dress that I had to shimmy into for a black tie event. This event was exactly one week after Thanksgiving. UGH! Although, I had been in the gym for the entire last half of the year training for a bikini competition; I still did not feel ‘ready’ for this dress.

     

    Well, truth be told, I felt that way because of Thanksgiving. It’s true; the competition was behind me and I was ready to celebrate. And, I did! I made my favorite dishes and ate more than my share. Well, I made it into the dress with a flat, ‘no, I never eat pumpkin cheesecake‘, tummy! I did it using these 5 belly blasting tips.

    Take a look at the dress.

     

     

    Belly Blasting Tip #1. Lift Some Weights

     

    Women who hit the gym on regular basis are more successful at tummy trimming. Once you get there, you have to WORK. I’m not talking about the kind of work where you are sitting on the bike peddling while reading your book or texting your best friend…

    I’m talking about utilizing multiple muscle groups while engaging your abs. This kind of work will leave you sweaty and breathing hard, well, actually, it will leave you pretty breathless. When you think you can’t do one more, do two more…. It’s these two that will give you that goal of the flatter tummy. Plus it will make you feell empowered!

    Check out the video below.

     

     

     

    Belly Blasting Tip #2. Do the Best Ab Exercises

     
    If you want results you have to challenge yourself. One of the best ab exercises that I have ever done I learned from my fabulous trainer, Camie Cragg-Lyman. You can check her out at camiecraggfitness.com

     

    For this exercise, you don’t need any equipment, all you need is tenacity! Twisting planks WILL give you that flat-belly blast that you need to reach your goals. Here’s a how-to video for you.

     

     

    These are not easy. The first time I did them, my core hurt every time I laughed for the next couple of days. If I can do it I KNOW that you can do it; don’t give up, keep going! Do 50 in between your weight-lifting exercises, circuit-style to feel the burn.
     

     

    Belly Blasting Tip #3. Include High Intensity Interval Training

     
    Women doing high intensity interval training for 20 minutes, three times per week, lose more belly fat than those doing steady state cardio for 40 minutes, three times per week. Save some time; do your H.I.I.T training at least three times per week. There are many benefits to H.I.I.T! To learn more about the benefits, check out my article: 4 Benefits to High Intensity Interval Training
     
    Here are few ideas for you to get started on your H.I.I.T adventure

     

    • Sprints on the treadmill are great!
    • Sprints on the bike are amazing!
    • Get on the cross trainer and push the height and peddle difficulty up to the highest level. Peddle like mad for 30 seconds, then rest for 15 seconds at the lowest level; repeat for 20 minutes.
     
    My trainer, Camie, showed me the below exercise as well. It’s a great H.I.I.T exercise and it will also make you booty-licious to boot; always a plus! A side shuffle uphill with an exercise band above your knees. This fat-burning exercise will get your heart pumping! Take a peek at the video.

     

     

     

    Belly Blasting Tip #4. Clean Up Your Diet

     
    My dad used to say:

     

    ‘Dieting is just ‘die’ with a ‘t’. If you don’t eat, you die. Just don’t eat junk, eat food.
     
    ‘I’m not a fan of ‘dieting’; I’m a fan of changing your lifestyle to one that is healthful and serves you and your body well.
     
    Here are a few tips that will help you.
     

    Avoid Carbonation

    Even if you are drinking carbonated water, you may get the downsides. Fizzy drinks are filled with gas, naturally occurring or otherwise; they will fill you with air resulting in a less than flattering tummy pooch.
     

    • Don’t Sip Through a Straw

    I am SO guilty of this one! The gym bottle I have has a straw because I cycle to the gym some days. I can drink while I bike without taking my eyes off the road. Drinking through a straw is bad habit…. You swallow extra air that gets trapped in the stomach and intestines and ‘poof’; it shows up around your middle.
     

    • Skip the Broccoli

    In fact, skip all of the veggies in the Brassica Oleracea family: broccoli, cauliflower, brussels sprouts and cabbage. They contain an indigestible carb called raffinose that can blow you up like a balloon in no time. That said, only do this for a few days before the day of shimmying into your dress. All of the Brassica family are super-antioxidant and filled with nutrition. They should be included in your diet each and every week.
     

    • Get Rid of the Grain

    It has been proven time and time again that grain is unnecessary for humans consumption to maintain optimum health. The FDA continues to shove grain down our throats, possibly because we grow so much of it.
     
    The only positive thing I can say about grain from a nutritional standpoint is that it has some fiber. That said, there are SO many better sources of fiber, chia is a great example, and without the downsides. The number one downside to grain is that it is inflammatory. It will puff up your tummy like a parade float!
     
    Further, most grains have been modified in some way.

     

    • 88% of U.S. corn is genetically modified
    • 94% of U.S. soy is genetically modified
     
    Our wheat is highly hybridized, which is very scary. I highly recommend reading Dr. William Davis’ book: Wheat Belly
    to learn more about the inflammatory dangers of wheat.
     
    If you want to learn more about the dangers of all grain, take a look at Dr. Perlmutter’s book: Grain Brain
     
    There is some frighteningly, accurate information in both these books that will help you make an informed decision about consuming grain.
     
    One thing is for sure, grain will not help you in your quest for a flat tummy!
     

     

    Belly Blasting Tip #5. Get More Sleep

    Can lack of sleep make you fat? Lack of sleep can help make you fat. Women who get less than five hours of sleep per night are more likely to gain fat than women who get seven hours of sleep.
     
    Why? Lack of sleep can impact appetite regulation, impair glucose metabolism and increase blood pressure.
    Dr Kristen Knutson, from the University of Chicago, says:

     

    Obesity develops when energy intake is greater than expenditure. Diet and physical activity play an important part in this, but an additional factor may be inadequate sleep…evidence shows how short or poor quality sleep is linked to increased risk of obesity by de-regulating appetite, leading to increased energy consumption
    If you are reading this thinking that you’re doomed because you have trouble sleeping, you are not alone. I, too, have trouble with sleep. If you don’t sleep, the sad truth is that your hunger regulating hormones won’t work as well. You also won’t recover as well or as quickly from your workouts. Your body needs sleep to recover. I have a sleep routine that has helped me; it could helpful to you as well. You can read about it here.
     

    Final Thoughts on Belly Blasting Tips

    A flat belly can help you look your absolute best! There are steps that you can take to get that sexy washboard. Whether it be to slide easily into a dress that you love or just because you love YOURSELF!

     

    • Lift some weights – It will empower you to reach your goals!
    • Include H.I.I.T. – It’s intense and effective.
    • Do the best ab exercises – Not all ab exercises are created equal. Choose the most effective.
    • Clean up your diet – That does mean ‘go on a diet’. It means feed your body to get the results you desire. Eat real food.
    • Get some sleep – If you are a ‘non-sleeper’ like me, you’ll really have to work on this point. Believe me, in doing so, your body will thank you with happy thoughts, a calmer demeanor and great results!
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    Comments (1)

    • I am so glad you discourage the use of drinking through a straw. I have always known this but when I mention it to friends they think I am crazy! Also good to know the effects of broccoli, etc.

      Reply

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