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Pro Athletic Trainer Tips: Lose Stomach Fat Fast

How to burn belly fat and get rid of this pouch? This is one of the most common questions we often ask to a trainer. As I was overdoing my bodybuilding part to get rid of my stomach fat, one of my athlete friend helped me with an alternative approach – athlete workout to burn belly fat. Does that sound interesting? Well! Indeed it does, as I gradually followed his training tip to shed those excess pounds in my belly; I was surprised to see the outcome within a few months of my workout sessions with him. Today, I can’t stop myself from sharing my experience with you.

So are you ready for the athlete training to lose your stomach fat as fast as possible? Here you go…

Four main muscle groups that need to be trained first for a strong and healthy core

Rectus abdominal: This is the ‘six pack’ muscle that runs down the front of your stomach. Its main function is to FLEX the abs. the ideal exercises include CRUNCHES and LEG RAISE

Oblique: This muscle runs down the side of your waist. They are stimulated through ROTATION and LATERAL FLEXION

Transversalis Abdominis: This muscle group lies underneath the Rectus Abdominis and it primary responsibility is to suck your tummy. Try COMPRESSION

Erector Spinae: These form the muscle of the lower back and help extend the abdominal region. The perfect workout is HYPEREXTENSION

Serratus/ Intercoastals: These are fan-shaped muscles that lie above the rib cage. Well-developed Serratus add an impressive look to any set of abs. They can make an average looking physique look incredible. The best exercises for Serratus include CABLE CRUNCHES and DUMBBELL PULLOVERS.

Core muscle exercises:

Core exercises train the muscles in your pelvis, lower back; hips and abdomen to work in harmony. There are several core exercises to perform. Some are great while others are not worth your time. Core training supports your spine and helps with body balance and stability. Core is made up of three sheaths of muscles – upper abs, side muscles and deep layer of muscle. Overall core strength training reinforces the way your pelvis, hips, abs and lower back work together. Your core is the powerhouse of your body

The functions of the main core muscles can be divided into five major segments:

Rotation (for changing direction)
Extension (bend over backwards)
Lateral flexion (to evade your opponent in case you play football)
Compression ( to take a hit)

Let’s take a look at top ten core muscle training to strengthen your front, back and side of your core

Planks

Side plank
Mountain climbers
Hanging leg raise
Bicycle crunch
Push up lat row
Med ball rotational throws
Farmer’s walk
Single leg bridge exercise
Pallof press.

Strength training

Pro athlete suggests strength training if you want to lose stomach fat. Lifting heavier weights does not just empower abdominal your muscle but also build strength and boost your self-esteem. Your body is born with pre-conceived places it wants to store fat. Study at University of Alabama found that person who lifts weights happens to lose more intra-abdominal fat (deep belly fat) than those who just prefer to do cardio exercises. Strength training not only helps to lose your belly pooch but make you look perfect in bikini. Weight training exercises are the most effective as it utilizes multiple muscle groups.See a

Remember core muscles are already being worked when you perform the strength training exercises. Check out some of the best strength training for your abs

Squats
Bench presses
Deadlifts
Chin-up
Barbell curl

It is important to know a few factors before you start your ab exercises

Do not only stick to core training. Strength training is equally important for every inch of your core
To perform your ab exercises smoothly, lower your overall body fat percentage
Don’t train your bas every day, they actually do not work for your abs as hard as they should be
Do not stick to one specific ab exercise. Your body gets used to it, try out different ab exercises and increase the repetition.

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Diet training

Diet equally plays an important role to reduce stomach fat. Athletes cannot escape the laws of thermodynamics. According to them, you need to consume fewer calories to accomplish your goal of reducing belly fat faster. Their diet plan incorporate three important nutritional role-

Protein

This is the building block of muscle hormones, enzymes and body tissue. Protein is required for effective performance and recovery.

Fats

Little fat should be consumed for a perfect belly. Saturated fat is essential for optimum hormone function and ideal body weight.

Carbohydrate

They are source of energy. Carbohydrates fuel your body and replenish glycogen. However, emphasize should be given to the quantity and timing of consuming carbohydrate.

Meal planning tips to get the perfect abs

Do not skip meals. Eat at least 5-7 small meals throughout the day
Use the plate rule while choosing the portion sizes – ¼ proteins, ¼ carbohydrate, and ½ vegetables. However, do not eat if you are fully stuffed
Choose high-fiber and whole grains as your carbohydrate choice. You may eat tortillas, crackers, pastas, granola bars, cereals, oatmeal or brown bread/rice
Eat low-fat dairy products such as low-fat milk, low fat cottage cheese or butter
Choose lean protein including chicken with skin, egg white, lean cut red meat, turkey, beans, peas or lentils
Increase the intake of healthy fats like seeds, olive oil, flaxseed, peanut butter

Increase the intake of non-starchy vegetables including asparagus, broccoli, Brussels sprouts, bean sprouts, spinach, radishes, turnips, watercress, peppers or mushrooms

Foods strictly not recommended

White flour
Packaged foods
Muffins
Fried foods
Potato chips
Heavy pasta dishes
Cheese, butter
High calorie protein powder
High-fat meat or skin on meat
Sodas
Alcohol
Sweet beverages
Whole milk
Tea sweetened with sugar

Meal break-up throughout the day

Breakfast (450-500 calories)

Eat 2 whole wheat waffles with peanut butter, 1 egg or light yogurt, ½ cup berries

Mid-day snacks (200 calories)

Light yogurt or ¾ low fat cottage cheese/ fruits

Lunch (450 – 500 calories)

Salad with grilled chicken breast, 1 cup chopped vegetables, 3 Tbsp. nuts, 1/s cup chopped berries, 1 large baked sweet potato with extra virgin olive oil spray

Evening snacks (200 calories)

15 whole wheat crackers, 2% string cheese

Dinner (450 -500 calories)

1 whole tortilla, ½ cups chopped peppers and mushrooms, chopped chicken breast, 3 thin slices avocado, fat-free sour cream, salad.