Gutbusters: 5 ways to lose your belly

The following combination of training, activities and sport will help you lose the fat around your gut

1. Whole body weight training

Why?

For centuries men have been lifting heavy things up off the ground and pressing them over their heads. The Clean and Press (pictured) is an Olympic event as it’s seen as the truest test of strength. Use good technique, start light and build the weight as your strength and technique improves. 

How?

The key to the clean and press is driving the weight strongly and safely from the ground. Squat down and grip the weight. Your back should be neutral and about forty-five degrees.  Drive the weight up and keep it tight to your body as it rises. Raise your elbows up to bring the weight to you chest, and then quickly flip them under and catch the weight at the height of your collar bones. From here, perform a small squat and then press the weight up and overhead.

Reps/Sets: Try 3-5 sets of 8-15 reps

Tip: Whole body strength moves are super metabolic. They have you burning huge amounts of energy during the move, and there is often an after-burn after the workout too.

2. Activity

Why? 

It’s no coincidence that as each generation moves less and less, they are steadily becoming fatter and fatter. Think of exercise as part of the solution, but you need to combine this with looking for every opportunity to move.

How?

First buy yourself a pedometer. They are about $30-$50. As soon as you wake in the morning attach it onto the top of your pants and leave it there all day. This will track the amount of steps you take for the entire day. Try parking further from work, get off a bus stop earlier, walk to the shops, take a walk at lunchtime, walk the dog twice a day, take a walk after dinner or buy a treadmill so you can watch TV and walk. 

Tip: 70,000 steps a week is recommended for good health. 100,000 steps a week is the goal for losing weight.

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3. Core training

Why?

Your first thought when gutbusting should be to lose the fat on and around your gut. But, strengthening the muscles around your core can also reduce your tummy circumference. The Transverse Abdominus (TVA) muscle acts like a corset around your midsection. The stronger it is, the tighter it pulls and the firmer your gut will look. 

How?

Stand tall and place your hands around your waist between your belly button and hips. Squeeze with your hands so your waist size reduces. Now squeeze the muscles around your waist so it reduces even further. While continuing to squeeze your muscles, release your hands. Your waist should be at it’s slimmest. Now reduce the intensity of your muscle squeeze until it’s about one quarter strength. Your core is engaged. Use this whenever posture is required. Our pictured exercise is the plank which is a great way to further strengthen your core once you have become an expert at engaging it.

Tip: Do the above, and then get a friend to tie a piece of string around your waist at your belly button. Every time you release your core you’ll feel the string pull. Wear it all day, every day, for a week and you’ll have your core muscles firing.

4. Interval training

Why?

We’ve all known for a long time that cardio is pretty good for burning fat, but the latest research shows that not just any old cardio will do. Interval training is the ‘numero uno’ when it comes to fat loss. 

How?

Try these as separate workouts:

Cycle – 10sec super fast, 10sec recovery for 10minutes

Run – 30m sprints. Do 2 sets of 10 with each rep starting 45seconds after the last started. So, the faster you run the more rest you get.

Swim – Do fast freestyle for 50m. Rest for 15seconds and then do slow breastroke for 50m. Do this 5-10 times. 

Rowing Machine – Sprint for 200m, rest for 1min. Do 5-10 sets.

Tip: Make sure you warm up prior to these workouts. When you start it’s really important to give a maximal effort for each ON interval. The workouts are overly relatively quickly so give it all you’ve got.

5. Sport

Why?

It’s fun, you’ll enjoy it and that’s the main thing. Most sports are a form of interval training so you’ll get a similar result. 

How?

Tennis – line up a friend for a weekly hit

Surfing – get down one morning a week for a paddle

Touch Footy – the perfect interval style workout in a team atmosphere

Basketball/Netball – join a weekday lunchtime comp. 

Tip: Injuries are commonplace in adult sport. Get yourself sports ready with some tailored training beforehand and warm-up prior to each game.

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