Whether you’re bothered by a bit too much padding on your hips, thighs, belly or the other place else on your body, you almost certainly know that spot-reducing isn’t possible. “When you gain weight it’s circular, that means that you store fat all over your body,” says obi Obadike, fitness skilled and celebrity trainer whose washboard abs have graced many a fitness magazine cover.
“But certain elements of your body are prone to store a lot of fat than others.” for some it’s the hips or butt. For others, it’s right smack in the middle of the body.
What’s the secret to losing the tubby tummy? Obadike says there are 3 things you must do:
1. Eat a Clean/Lean Healthy Diet: “Abs aren’t made in the gym, they’re made in the kitchen.” Obadike says this is something he and many fitness consultants tell their clients. “Flat abs aren’t indicative of 1,000 sit ups every day, they’re indicative of how low your body fat is. And reducing your body fat comes from a clean, healthy diet.”
That includes at least 2 protein servings every day, at least 2 servings of veggies/fruits, good fats and at least 2 servings of good carbs. “Diet is 80 p.c of your success in losing belly fat,” says Obadike. “But by combining that with a rigorous cardio and weight-training plan, you increase your chances of losing belly fat by 15 to 20 p.c.” that gives you a 95 to 100 p.c chance of success. not bad odds!
Clean/Lean foods to add to your diet include oatmeal, brown rice, sweet potatoes, baked or cooked chicken breast, baked or cooked turkey breast, fish and, of course, fruits and veggies. “I teach my purchasers the 90/10 rule,” says Obadike. “That is eat clean 90 p.c of the time and cheat 10 p.c of the time.” of course, a cheat isn’t a plate of chicken parm followed by a slice of tiramisu. examples of a “cheat” would be one slice of pizza pie, little hamburger or small slice of cake. The serving size should fit roughly in the palm of your hand.
How many calories should you limit yourself to every day to shed pounds? “A weight loss caloric diet that i use is 10 to 12 calories per pound,” says Obadike. as an example, if you weigh 180 pounds, your daily caloric intake would be between 1,800 to 2,160 calories (180 x 10 = one,800; 180 x twelve = 2,160). “I’ve had nice success with my clients using this formula,” he says. “They ne’er feel hungry even though it’s a low-calorie diet.”
2. Follow a Weekly Cardio Program: “To see results you’ll need to do 30 to 45 minutes of cardio a minimum of four times every week,” Obadike says. His favorite fat-blasting equipment? The elliptical, stairmaster and treadmill. “They assist you burn calories fairly fast,” he says. but walking on the treadmill while reading a magazine won’t cut it. “I always tell my clients, if you aren’t sweating then you aren’t working.”
3. Work Those Abs: “Abs exercises are important for strengthening your stomach muscles,” says Obadike. but they must go along with the fat-melting cardio. Otherwise, he says, the abs are “hibernating” below the belly fat.