Drop the flab and get the abs.

When it comes to a toned body, the most concerned area of a person is their belly. All they want is a flat stomach and unfortunately, that is the area where they put on the maximum weight. In my fitness classes too, this question is frequently asked. Say you are doing a 100 crunches a day. Well if you ask me as to when will you have a flat stomach or get those abs? The answer is never. You will never get abs through crunches or any other exercise alone. In order to reveal six packs, you will have to get rid of the overlying layer of your belly fat and to do that you will have to lose overall body fat.

Belly fat loss is all about sustaining a calories deficit.

Calories deficit = calories expenditure – calorie intake.

As long as your calories expenditure is higher than your calories intake, you will definitely be able to lose overall body fat and eventually loose that stubborn paunch. Calories deficit is attained from the combination of regular exercising as well as proper eating habits.

Fat loss through proper eating

A safe guideline for weight loss is 1–2 pounds per week. To lose one pound of fat, you would have to approximately burn 3,500 calories. If we spread it out over a week, that would be 500 calories per day. To lose 2 pounds of fat, you will have to burn 7,000 calories per week. That is a 1000 calories in a day (Not an easy task). Losing more weight than that per week is neither recommended nor advisable.

The calories deficit can be achieved by controlling your food intake. But you don’t have to starve yourself. A well-balanced diet filled with healthy carbs, proteins, vitamins, minerals, fiber and healthy fat is required. Don’t go for diet plan fads as it may be harmful to your health in the long run, especially the drastic ones. It is very important to have a balance in your calories intake. Consult a good nutritionist, who can help you to achieve your goal with a good diet plan.

Fat loss through exercise

To achieve a calorie deficit, there’s a need to increase calories expenditure and this can be achieved through exercise. There are a few types of exercises that can help you to increase calorie expenditure.
High-intensity interval training(HIIT) This type of training method is one of the most efficient methods for fat loss since it burns a huge amount of calories yet takes up the least amount of time.
Fat burning aerobic exercises Moderate intensity aerobic exercises such as running, swimming, cycling, dancing can help you in burning fats.
Resistance training or weight lifting Buildings muscles by lifting weights can be very helpful in fat loss. Stop thinking start lifting. A certified physical trainer can build an effective training program according to your goals. All you need is to follow it diligently.

If you are gym shy or don’t want to go out or can’t afford it, you can still achieve your fitness goals by maintaining a healthy lifestyle. In order to lose weight, other than 30 mins of any exercise(150 mins 5 days a week) you must focus on the diet. You get what you focus on so focus on what you want.

Hitting the gym won’t be sufficient until you see what’s going into your plate.

Once you achieve what you want after a lot of hard work, maintain it. People often fail in maintains process. Remember the abs are made in the kitchen and the only thing which will work is self-discipline.
I will be there throughout with you on your fitness journey to motivate you. But you will achieve what you want only when you decide it. The day you will decide, the day it will start happening.

Do you find working out in the gym expensive? Need a trainer and motivator? Feel free to contact me or drop a comment!

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