Tuesday, 18 April 2017

3 Steps To A Flat Belly

So You Want A Flat Belly?

It’s well into spring and it’s finally warming up. You know what that means. Bikini season is right around the corner. Are you ready to head to the beach or are you still packing on a few pesky pounds? Here are three steps to flatten your stomach and feel your very best.

1. Lose The Extra Belly Fat

The very first thing that you have to do to get a flat belly, is lose the extra belly fat. I know this sounds obvious, but it is constantly overlooked by many men and women. Remember, no matter how much muscle you have, if it is covered by body fat, you won’t be able to see any definition. So how do you do this? You can do as many sit ups as you want, but that is not going to make you lose belly fat. The ONLY way to lose belly fat is by eating less calories than you are burning, a calorie deficit, and losing overall body fat. It is impossible to spot reduce body fat. Trust me, I’ve tried. Science has proven time and time again that you cannot target body fat in specific areas. To lose belly fat, you need to reduce your calories and lower your overall body fat.

2. Activate Your Core Muscles

Do you ever feel like your stomach just won’t stay in? It could be that you need to activate your core muscles. When the inner core muscles are active, they will naturally be able to hold your belly in tighter. This is a crucial step, because without your core muscles engaged, any further core work won’t have it’s desired effect. You can activate your core muscles by lying on your back and practicing pulling your bellybutton in towards your spine.

3. Build and Strengthen Your Core Muscles

Once your core muscles are nice and active, you can work on strengthening and building them. This is important because no matter how much body fat you lose, if you don’t have any muscle underneath, you still won’t have any definition. You need both. The best way to build your core muscles is through strength training. This can be done with weights, body weight, resistance bands, or any other tool to create resistance. Speak with a trainer to learn more specific exercises for your body.

Your Tool To Success

The beaches are calling and nothing should stop you from enjoying the summer sun. If you want to flatten your belly a bit before soaking up the sun, all you have to do is lose the extra body fat by eating less calories, activating your core, and then strengthening your core muscles. These three components are all crucial to your progress. For more information on achieving your ideal shape and health level, speak with a trainer today!


Related Links

The post 3 Steps To A Flat Belly appeared first on Access Change.

Monday, 3 April 2017

3 Things To Know About Postpartum Fitness

From Pregnancy To Recovery

So you just had a baby… now what? It’s time to get your body back to functioning at it’s full ability. In order to do that, there are a few key factors that you must know. Here are the three most important things about postpartum recovery and fitness.

1. The Abdominal Muscles Come First

When you are pregnant, the abdominal muscles separate. This is called Diastasis Recti. After delivery, these core muscles typically don’t just go right back to where they were before pregnancy. They have experienced a trauma and must be rehabilitated through a series of basic exercises that include belly breathing, and single leg reaches. If you don’t take the time to build your core back up, you run the risk of having back pain or an injury.

2. Cardio Alone Won’t Cut It

Cardiovascular exercise is great, but it’s not enough. After pregnancy, your body is adjusting back to it’s original positioning and you need to focus on strength training to support these adjustments. Along with the previously mentioned core muscles, it is important to strengthen your back, postural muscles, and glutes to support your new body. Strength training also helps you lose the pregnancy weight faster because, the more muscle that you build, the more calories you burn.

3. Take It Slow

You just had a baby. Your body needs time to recover. You can’t expect to immediately jump back into your old fitness routine. Start slowly while your body is recovering from pregnancy and delivery. The worst thing would be to push it too hard too fast and get an injury that prevents you from even walking. Enjoy spending time with your new baby as you slowly work exercise into your daily routine.

Now You Know

Returning to a normal routine after having a baby is on most new mother’s minds. It is a process that requires starting with rebuilding the abdominal muscles, focusing on strength training in addition to cardio, and taking it at your own pace. By following these three tips, you can make the adjustment from pregnant mother to fitness lover in no time!


Related Links

The post 3 Things To Know About Postpartum Fitness appeared first on Access Change.