Beating Belly Fat 101

Belly fat.... It stands between us and those six-pack abs we want. Even if you’re not striving for a perfectly chiseled physique, you’d probably like to trim an inch or two from your waistline. Even if you go to the gym regularly, it can be tough to attain the results you’re looking for.

Understanding How Your Abs Work

Understanding how your abdominals actually work is the first step to getting that six pack! Your abs are much more than that washboard running down the center of your body:

• The deepest muscle, your transversus abdominus, wraps around your entire rib cage. It cinches in your waist and holds everything in place.

• The rectus abdominus is what most of us picture as our “abs.” But it’s actually one large muscle that runs down the center of your body, supporting your spine as you bend forward and backward.

• Your external obliques are the ones that run diagonally down either side of your midsection. They create that lovely “v” shape. Combined with the underlying internal obliques, they support your spine when you twist and turn.

Since all these muscles work together with your back muscles, you’ll need to target all of them during your workout. Meanwhile, these muscles are located between two layers of fat. Subcutaneous fat, directly under your skin, is relatively easy to eliminate. The underlying visceral fat is tougher to target, but it also affects your health more drastically.

Losing Belly Fat with Exercise

A personal trainer can tailor a belly fat-busting workout just for you. This workout will have two primary elements:

• Exercises that target your core muscles: You’ll want to work all your ab muscles during your workout, strengthening all of them equally. Meanwhile, you won’t want to neglect your back muscles; remember that your abdominal and back muscles work together, complement each other, and support each other.

• High-impact cardio: Studies show that high-impact cardio is the best way to eliminate that visceral fat. That means you’ll want to step up your usual cardio routine if you generally stick to low-impact activities like walking. The good news: “high impact” varies based on your fitness level, so stepping up your current pace is generally sufficient to start. Talk to your trainer about options for shaking up or intensifying your cardio exercise.

Eating Your Way to a Smaller Waistline

A healthy diet must always accompany any exercise regimen (if you want to see results, that is). Your personal trainer can advise you on diet, but a few changes you’ll want to make right away include the following:

• Ditch the trans fats. Replace them with monounsaturated fats. You’ll find these in plant-derived oils like olive oil, which you often can use in place of margarine or butter when you cook.

• Get your fruits and veggies. High in fiber and low on calories, fruits and vegetables will help you feel full longer. They’re also full of vitamins and minerals your body needs for additional energy and stamina—just what you need during those high-impact workouts!

• Drink a glass of milk. Or two. Calcium jumpstarts the fat-burning enzymes in your body. Opt for low-fat options like 1% or skim milk. You can also get calcium through leafy green veggies like spinach and kale.

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