Houston Forward Times

17 December 2013 Written by  Valecia Weeks

Prevent the Holiday Gut

Let’s face it ladies…THE HOLIDAY’S ARE HERE!!!  What does that mean?  - more jelly like substance, aka:FAT  to have to deal with because what do we do for the holiday?  We eat, eat, & eat some more, and most of us know that our lower abs, especially, are like a broken garbage disposal just sitting there holding the fat from all the unhealthy foods we ladies consume during the holiday.    How can we get rid of our belly fat?  It’s really hard to say because our wonderful body’s have a mind of its own.  Each individual body decides where it wants to store the fat, burn off the fat, and in what order.  

 The best way to lose our belly fat is by doing cardiovascular exercises like running, ZUMBA, and aerobic style exercises.  It is very import to spice up and change your abdominal exercises.  Make sure you include crunches to keep your core strong.  One unfortunately thing is until the excess fat is gone in the midsection, you will not see the muscle definition.  Therefore, if you are not doing cardio, crunches will not help.

If it’s difficult to run, hire a virtual personal trainer or participate in aerobic exercise. Walking is an ideal exercise that nearly anyone can do to help burn that excess fat.  The lower belly is a natural holding place for fat and an extremely stubborn spot to tone, so it can be quite challenging to get rid of lower belly fat. Regular crunches and sit-ups won’t be enough to get rid of lower belly fat. The key is in targeting the lower abdominals with specific exercises to tone the muscles and erase the fat. The proper exercises, coupled with a healthy diet and cardio routine, will help to conquer that stubborn belly fat.  Here a few instructions to help you burn belly fat and tone belly muscles (abdominals):

Instructions:

  • Add more vegetables and lean proteins and less fat and sugar to your diet.  The proteins will help you to build muscles and will burn fat in your lower belly.  If you are like me, I  sweets and sugar are my stumbling blocks.  In that case, cutting your sugar intake in half will make a big difference in your fight against lower belly fat.
  • Just 30 minutes of cardio three times a week will work wonders.  Pick your choice, either walk, jog, ride a bike or even dancing.  Either are great choices.  Doing cardio will help burn that unattractive layer of fat that keeps that nice six pack hidden.
  • Do a few reps of scissors.  These are done by lying on your back with your hands underneath your buttocks or gluts.  Lift your legs about a foot off the ground.  Tighten your lower ab muscles and move your legs in a crisscross motion:  first move your right leg over the left; then open your legs apart and move your left log over the right.  Make sure you don’t bend your knees.  Do this about 10 to 15 times.

Maintaining a healthy diet, and doing these exercises about three times a week, or every other day will help you to be able to show off your six pack for summer 2014 and enjoy your 2013  holiday meal all at the same time. Remember to eat to your heart’s content, but do it in moderation.