Top 3 Exercises to Lose that Belly Fat
Crunches, planks, more crunches.
LOL Just kidding!
How many times are we going to see headlines like these ones? They definitely catch the eye don’t they?
“Do these 3 exercises to lose belly fat”
“The #1 exercise to shred the belly fat!”
If only that were true…
The human body is much more complex than that, your body decides where it will take the fat from (if it needs the fat cells for extra energy). Its a process that includes; consistency, exercise and proper nutrition.
You can’t choose where the fat comes off, targeted weight loss is not a thing.
That being said, heres my top 3 exercises for losing belly fat!
Keep in mind, the more you exercise and practice a skill the better you get at it!
1. Exercise your cooking skills.
Your nutrition plays the biggest role in fat loss. If you eat too many calories, you’re not going to lose weight. The amount of food you need each day depends on a few different things.
- Your lean mass
- Your activity level throughout the day
- And your goal
When you determine your lean mass (total weight – body fat weight = lean mass) you then have a better baseline calorie set to work with. Depending on your activity level (office job vs hard labour) you’ll have to adjust the baseline calorie set.
*Once you understand it it’s easy to follow and you can still eat the things you love. If done right you can develop a very healthy relationship with food.
*If you have any metabolic conditions I’d suggest seeking out an expert who can help you with that.
How will my cooking skills help this??
Plan out your week in meals. It takes the guess work out of trying to find food each day and you won’t be making that decision to grab a couple combos from McDonalds on your way home from work because you know (you’ve already written down) that you’re having shake n bake chicken, potatoes, and veggies tonight.
If you exercise your cooking skills you can make anything you want, taste however you like. Not to mention that it is a good life skill in general. AND you control the serving sizes.
On Sunday we take a few minutes, grab the Sobeys flyer and decide what we’d like to eat for dinner for the week (left overs for lunch, or sammiches). Breakfast is pretty standard, eggs, oatmeal, occasionally bacon or sausage. I usually shoot for as high protein a breakfast as I can to keep me fuller longer.
Here’s an example of our weekly dinners:
- Monday: Salmon (spicy recipe, thanks Ethan!), potatoes, green and yellow beans
- Tuesday: Steak stri fry
- Wednesday: Shake n bake chicken, potatoes, brussel sprouts
- Thursday: Haddock, potatoes, frozen veggies
- Friday: Eat out! (sushi)
- Saturday: Whats on sale.
- Sunday: Chicken, sweet potatoes, frozen veggies
2. Exercise your will power.
In order to secure a new healthy habit for yourself, you’re going to have to work on your will power.
It’s said that will power is like a muscle, the more you exercise it the stronger it becomes. Meaning, the more times you say no to an upsized McDo meal the easier it becomes to say no, and eventually you don’t even actually think about it, its just automatic.
When something is a habit its automatic. You just do it. The reason habits occur automatically is that your brain actually isn’t problem solving, or trying to decide what to do, or eat, its essentially turned off and on autopilot. Once you start challenging those habits you already have new pathways will come up along with new and healthier habits.
3. Exercise. Any exercise.
I highly recommend the gym membership. You don’t NEED a gym membership to lose weight and be healthy but the advantages to having access to a gym are endless. It’s like a huge tool box filled with instruments to make ourselves better.
- resistance training equipment
- muscle growth = more calories burnt each day
- stronger/safer joints
- keep your bones strong as you age
- access to professional help (personal trainer)
- can be a source of motivation
- relieve stress
- and on and on
If you’re not the gym type (I’d always recommend giving it a go either way, there are lots of different types of gyms) that’s fine. Find activities and hobbies that you enjoy that will get out and away from a sedentary lifestyle. Go hiking more, paddle boarding, learn how to run properly, anything that gets you moving more and sitting less!
- High protein breakfast (20-30 grams)
- Drink lots of water (My water bottle blog)
- Cut down the sugary drinks (no pop)
- Make a food plan and stick to it as close you can