Spare Tires Belong in the Trunk

Written By Christa Doran MSOT, NSCA-CPT

If you are eating a donut right now, you might want to throw it in the trash. Better yet, check out the box, bag, or wrap of the snack you are chowing on. There is a saying in the fitness industry. Great abs are made in the kitchen, not in the gym. How to win the war on the spare tire, love handles, pot belly, and muffin top is one of the most commonly asked questions I get in my practice as a fitness coach. It is time to take on this war, and win. Now grab your spare tire, and let’s dive in.

Great abs are made in the kitchen, not in the gym

Your middle, or “core,” is a great indicator of your fitness level. A strong core can keep injuries at bay, lessen or rid you of back pain, help you run faster, perform better, lift and carry more weight, and help you sit and stand taller. Some people say you can tell how fit a person is by their core. I agree. Every movement we perform is initiated in our core. This is the reason core strength is SO important, and the reason I concentrate on core work at each and every bootcamp.

Your abs do not have to be cut and defined to be strong. You can have a very strong core, and not have a six-pack. A six-pack is very hard to achieve, especially for women. But the idea that it is “impossible,” especially after having children is ridiculous (so stop using your kids as an excuse). I hated hearing this, and those voices in my head pushed me when I wanted to quit all the planks and knee ups post-baby.  This is the reason I had my abs photographed for my website, 16 months post-baby. I wanted to make it clear, that with hard work and a clean, portion-controlled diet, anyone, even a mom, can have a shredded middle. A shredded middle is really about your diet, and the amount of body fat you have as a result of your diet. If you have a layer of fat sitting over your abdominals, you will never be able to see all your hard work. That is why you have to do your planks AND put away the pie. My husband always says “you have to melt the snow so the grass will show.” Hubby, you are correct.

So how do you get a middle that will make your bikini proud? The answer is multi-faceted. The most important thing you need to do if you want to lose the belly fat that sits between you and a six pack is control your diet. Eating small portions of clean foods every 3-5 hours is a must, and every meal should have protein to keep you fuller longer. Now here is where the portion control comes in. Good foods still have calories! Consume more calories than your body needs, and you get fat. Burn more calories than you consume, and you lose fat. Eat only what you need to fuel. You should never by hungry, never be full, and never put crap into your “temple.” Keeping a journal and measuring your food are helpful tools for beginners who need structure in order to create positive habits and change. Every cookie, every beer, every to-go dinner is a setback, and every calorie counts.

The next thing you need to do is work HARD. You need to get your body into fat-burning mode. Interval training (yes, like we do in bootcamp) is the best thing for fat burning. You should be dripping sweat, working so hard you can’t talk, and pushing yourself to the limits. I think 3-4 HARD workouts per week is ideal. And no, 90 minutes on the elliptical does not qualify. If you can work for 90 minutes, you are not working HARD. Remember, HARD work is what melts fat and keeps your body burning fat long after you have put away your sneakers.

HARD work is what melts fat and keeps your body burning fat long after you have put away your sneakers.

The last thing you need to do is work your core. Thinking sit-ups? Think again. I like to work the core from all angles, and sit-ups are not in my routine.  We do biceps curls balancing on one foot, plank on palms and forearms with varying leg positions, exercises on all fours, on our side, in standing, with an exercise ball, on our backs, and on our fronts. Get it? While I am not going to go through specific exercises here, there are numerous videos and workouts you can find online.

Ready to shred? Go through your cabinets, fridge and shelves and throw out all the sugary, processed, preserved crap that does nothing for your body. Put your sneakers on and head outside to do some sprints or jump rope coupled with planks and pushups. Tell yourself you are worth it, hang your bikini on the wall, and never look back. Ready to transform? Say goodbye to belly fat- it is time to shred it.

If you want to learn more about me, or better yet, start your own core-shredding transformation, visit www.tuffgirlfitnessct.com or www.christadoran.com/blog/ to read more from my blog.