As a busy woman with a family and children to look after, you know how hard it is to lose your belly fat and recover the look you had in your mid-twenties. It can be very frustrating – despite your best efforts (in-between the twice daily school runs, house chores, etc.). Isn’t it time you may be took a step back to see where you may be going wrong?
By reading this article you will realise that it really is possible, not too difficult and may save you some time along the way….. oh, and don’t forget about those sexy numbers you’ll be able to wear and the admiring second glances!
It’s time to re-ignite your metabolism and lose your belly fat once and for all.
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Let’s start with those 7 strategies:
Cardio is not the cure-all to lose your belly fat – Yip, you heard me right – get off the treadmill right now! Not only are extended sessions on the treadmill (or any other cardio machine) completely and utterly boring, they are also a bit of a waste of time! Cardio exercises do burn fat, but the energy expenditure is temporary and the body conditions itself to store fat ready for the next session. So what’s the fix to lose your belly fat? Read on……
Conduct resistance training – don’t worry, I’m not asking you to get huge muscles (and trust me, you won’t). By conducting strength training, it increases your lean muscle mass and therefore increases the rate at which the body burns calories. Yip, it increases your metabolism permanently. So even at rest, you burn more fat. Sound cool? Your conditioning program must include resistance training if you are to achieve your weight loss goals. For this strategy to be effective, it needs to be conducted at high intensity – time to move onto the next strategy……
Make sure you exercise at high intensity – you got it! High Intensity! You must make sure that you keep your resting periods between each ‘set’ at no more than 30 – 60 seconds. Not a long time to catch your breath is it? That’s the point. You need to keep your heart rate elevated throughout the workout. This makes your body and organs stronger and forces your muscles to keep you to recover in-between sets. Over time, you will notice a tremendous difference; not only will you lose your belly fat, but you will be more resilient to stress – whether it be physical or emotional. Oh, I nearly forgot – you should be conducting this high intensity resistance training only 2 – 3 times per week for 20 – 30 minutes per workout. That’s the optimum regime to stimulate lean muscle growth and lose your belly fat.
Conduct 8 – 12 reps per set – Here’s some science…..research has shown time and time again that the best rep-range for building lean muscle is between 8 – 12. This is perfect to fire-up your metabolism. Don’t listen to your friends who say you should be conducting high reps for tone and fat loss. This is utter nonsense. Think about it, how can you create a beautifully shaped sexy body by performing light resistance high rep activities (different to what you may hear in the gym isn’t it!). Challenge yourself today!
Use exercises that work more than one muscle group & conduct total body workouts – want to lose your belly fat? Then forget those so-called ‘shaping’ or isolation exercises. You want the biggest payback for the work you put in – do exercises that work as many muscles as possible. Such exercises are often referred to as compound exercises and are great for stimulating your metabolism since they work so many different muscle groups at the same time. Think of the ‘squat’ exercise. This is far superior to ‘leg extensions’ since they also work your butt, hamstrings and inner thighs as well as your quadriceps. One more thing to consider…..muscles work synergistically and should be trained together. Forget those who tell you that you should train different body parts on different days. By conducting total body workouts, you’ll be spending less time in the gym and increasing your metabolism to ensure you lose your belly fat.
Develop and maintain a well balanced diet – firstly, I have to ask you to forget about all those fad diets that are out there. By their very nature, fad diets are temporary. What you need is a stable diet comprising each of the key food types. This should include complex carbohydrates (100% whole grain or whole wheat), protein (lean-animal or plant), vegetables (eat lots of them) and fruit. Don’t eliminate fats from your nutrition plan either – include healthy fats such as walnuts, almonds, extra virgin olive oil, flaxseeds, flaxseed oil, etc. Don’t be too hard on yourself either! It’s not the end of the world if you have pizza or a grilled steak twice per week.
Have a “Lose Your Belly Fat Plan” and stick to it – this is a lifestyle change which will transform the way you look and the way you feel about yourself. Creating good habits and eliminating the bad ones (you know what they are) takes time – approximately 30 days. During the early days, maintain your focus and discipline and visualize your goals. Don’t get frustrated if your body doesn’t transform itself overnight. Creating your lean and sexy body is progressive – it takes time. Monitor your progress and modify your high intensity resistance training or your nutrition plan accordingly.
That’s it that’s the 7 strategies you need to lose your belly fat. Print out this article and read it again and then re-read it. The strategies work. Incorporate them into your daily life. In no time at all you will be turning heads with that lean and toned body.
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