Whenever I have a smaller Belly Bootcamp class - when mommies are away sick or on vacation - I'll often give the mommies attending the chance to request which areas of the body they'd like to work.
When I begin working with a personal training client who is focused on fat loss and firming up, I'll ask for details on which areas of the body she would most like to change.
The most requested body part: abs.
I'd say "ass" comes second - if you're looking for a great glute and thigh workout, try this Olympic-inspired lower-body routine.
Third is probably upper arms... try this Michelle Obama-inspired arm routine if you're looking to tone up for tank top season.
But if you want flat abs... and who doesn't?... there is so much more involved than just crunches and sit ups. I believe the reason flat abs are so coveted is precisely because they are so elusive - it takes great discipline to attain and maintain a flat, toned midsection because so many factors are involved. There are many methods to lose fat and many sports that provide core training benefits which will whittle your waist, but it takes a well-rounded lifestyle (or freakish genetics) to maintain flat abs.
Here are my top 10 tips for scoring that flat tummy you've been hoping for:
1. Eat clean. Diet cannot be overstated when in pursuit of a flat tummy. You don't have to shun carbs or stock up on protein powder to fuel your body. Aim for about 35% protein, 45% carbohydrate and 20% fat, according to the Canada Food Guide. Stick to natural, unprocessed foods and don't overeat.
2. De-bloat. No matter how fit you are, if your gastrointestinal system is unhappy, bloating can obscure those efforts in the gym. Skip soft drinks, artificial sweeteners, sodium, and alcohol as all are known to cause bloating.
3. Do the plank. It's one of my favourite moves for strengthening the midsection! The plank trains your transversus abdominis to do its job as a girdle on the other abdominal muscles, pulling your midsection in tighter.
4. Hydrate. Funny thing about water - if we don't get enough of it, we retain what we have and (return to item #2) we may appear bloated. Water is also important to the metabolism of fat and keeps your muscles and joints happy, among other things.
5. Train your whole body. A few bench presses and crunches does not a workout make. Select exercises for all the major muscle groups: back, legs, hips (glutes), chest, shoulders and core. Choose about 8-10 exercises and perform 2-3 sets of each (8-15 reps, depending on difficulty), 3-4 times per week with a day of rest in between. Check out these dynamic moves you can do at home or in your gym.
6. Add intervals to your cardio. In addition to strength training, complete cardio (before or after your strengh or on other days) 2-4 times per week for 15-45 minutes. To maximize fat burning, add intense intervals (sprinting, cycling fast, jumping rope, etc.) throughout your cardio routine. These intense intervals should be about an 8-9 on an exertion scale of 1-10. Try to include 5-10 intervals of 30-120 seconds in each cardio workout.
7. Ease up. Stress is normal and healthy... exercise itself is a source of stress on the body, but it's a positive type of stress, like pulling off a great dinner party or a presentation at work. Stress that eats at you mentally and emotionally, day after day, causes an excess of the stress hormone, cortisol, which is known to be linked to abdominal fat. Find at least 10 minutes each day for a bubble bath, meditation, quiet stretching or silent rest and learn to say "no" when you are feeling overwhelmed.
8. Try pilates. Pilates is a form of mind-body exercise which not only helps alleviate stress but focuses on the deep muscles of the abdomen, back and hips. Enrol in a few classes or pick up a book/DVD to incorporate some pilates into your regular routine. Not into pilates? Yoga is slightly less intense on the core but has even bigger de-stressing benefits.
9. Detoxify. Toxins from alcohol, medications, tobacco and junk food are stored in your abdominal fat and there is evidence that detoxifying can help with abdominal fat loss. Cut down on your vices and increase your consumption of fibre (especially from fruits and vegetables, which are natural detoxicants) to clean out the bowel as well.
10. Posture, posture, posture. You can take a couple of inches off the appearance of your midsection merely by standing properly. Tuck your bum under and draw in your abs when you stand, as if you are about to be punched in the gut. Keep your shoulderblades back and down, toward the spine, and your ears aligned over your shoulders. Practise this posture until it becomes second nature. A stronger core and proper posture go hand-in-hand.
Now you know! These are my top tips from years of training clients and according to the latest research!
There are, of course, other methods, exercises and tips that can all contribute to that perfect midsection (though these are the ones I consider most important).
Do you have any flat-belly tips that have worked for you?
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Have you ever wondered if protein powder is the secret to your workout success? Do you have an old tub of protein powder in the back of the pantry from your pre-baby gym days? Well, first, check the expiry date. Then read this.
This morning I was at my client S's home for our usual weekly session. S is an enthusiastic client and we've been working together for about 5 years. S's current challenge is menopause. She watches her diet, but lately, a few pounds have slowly crept on. It seems her normal diet and exercise routine is in for a bit of tweaking. So we spent some time after our workout examining her food journals. One of the things I discovered is that she's begun consuming a protein powder shake after every morning workout. She has a protein shake after exercising, then her breakfast a little later.
Seems like a good day to discuss the topic of protein shakes!
Here's what I suggested to S. If you are going to use a protein powder to increase your total daily protein consumption:
Based on our chat, S is going to start combining her protein powder and her breakfast into one protein-packed post-workout meal. The two options we came up with for S:
Now... the real question is... do you need protein powder?
Not really. It can be a fine way to increase protein consumption if you're always on the run, need or want to gain muscle, or really into eating powdered things. Are you training to be an astronaut, by the way?
I do not use protein powder and never have. I do not have any trouble building muscle without using protein supplements. I consume plenty of protein and eat meat and/or meat substitutes (egg, dairy, soy, etc.) at least twice per day (and sometimes for snacks as well, but those are more likely to be dairy than meat). I do not recommend to my clients that they use protein powder. S came up with this idea on her own and I am merely supporting her in fitting this into her daily diet without blowing her calorie budget or losing out on other, more natural and nutritious foods. Just to remind everyone, I'm a personal trainer and not a dietitian. I don't prescribe diets.
There are some conflicting opinions on just how much protein the humany body needs for optimal health and fitness.
According to the U.S. Centres for Disease Control & Prevention, 10-35% of your daily calories should come from protein. The CDC states men need an average of 56 g protein per day and women, just 49 g per day. This works out to about 0.8 g protein for every kg body weight. Note: this is for every kg, not every lb. If you are training for an endurance event (marathon, etc.), you might increase that daily allowance to 1.0-1.2 g protein/kg to help maintain muscle mass.
Bodybuilders and low-carb dieters tend to consume more in the realm of 1.5-2.0 (or more) g protein per kg body weight per day. This is, in my humble opinion, too much protein. Excess protein is hard for the kidneys to process and can lead to dehydration (which often gives you that first bit of weight loss when you start a high-protein diet). In addition, protein, like carbohydrates and fat, will be converted to body fat if consumed in excess. Save those calories for more vegetables, whole grains, dairy and fruits, and stick with the fairly universal 0.8 g/kg recommended daily allowance.
When you can, consume your protein from food sources (the less animal, the better for your heart and arteries). If you like the ease of protein powder, follow my guidelines and try not to consume it more than 1-2x/day, and never use protein powder as a meal replacement.
But one last thought. Might I suggest my favourite protein "supplement": cottage cheese! Just 1/2 cup of cottage cheese (fat free, 1% or 2% - your choice) has 15 g protein and around only 100 calories. Add cinnamon or some sliced banana if you like a sweeter snack or - as I do - chop up a green onion and add fresh ground pepper for a savoury snack.
Yum!
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