|
 Q:
I eat pretty healthy and work out when I can, but I still have a muffin
top! You know, that extra fat/love handles on the sides of the lower
back and hips. How do I get rid of that?
A: If we took a poll of everyone in the United States right now
and asked what the toughest area to get rid of is, I'd say there's a
pretty good chance that the majority of people would say the lower back/
sides are the toughest areas to lose.
The Bad News...
This area of the lower back is a favorite fat storage spot for many
people's bodies. Genetics play a big role in how easy it is to store fat
there. Genetics also plays a role in how fast you can get the body fat
down in that area as well. For most people it happens to be the first
place fat shows up and the last place to go.
Unfortunately all attempts at creating supplements and gadgets for
spot reduction (losing fat from a specific targeted area of the
body) have fallen short. You also can’t spot reduce fat around your
waist no matter how many reps you do so forget about it.
The Good News...
The
good news is that even though you can spot reduce, you do not have to
resort to liposuction to get rid of the fat in this area. A well
designed exercise regimen combined with a nutrition program that
supports your goal will get you there.
The first thing you need to realize is it's all a matter of total
body fat percentage. When you get your overall body fat percentage
down, a certain amount of that will come from the lower back area.
What You Need To Do...
To get your body fat down you need to create a caloric deficit
through your exercise and nutrition program.
1. Bodyweight and/ or strength training
Don't fall into the trap of doing countless reps of exercises that
target
that area. This will not help your cause. You'll be wasting time at best
and at worst, building muscle in the area, giving you a thicker waist.
You want to work the area properly to condition the muscles underneath.
This will help give you a slimmer look. Of course I'm biased but our
home exercise crash course is a simple yet effective program.
2. Cardiovascular activity
Cardio is not only good for your heart and overall health, it also helps
burn excess calories and makes it easier to create a caloric deficit.
Make sure you get a mix of
high intensity cardio and lower intensity cardio.
3. Supporting Nutrition
The
last and perhaps key piece to the "lose lower back fat" puzzle is
consistently eating in a way that will support fat loss.
a. Make sure you're taking in less
calories than you burn
b. Make sure you're getting enough
protein to keep the metabolism running hot and to recover from your
workouts
c. Practice
Carbohydrate Manipulation to manage your blood sugar
P.S If you'd like a program that covers
the above topics in great detail, you can purchase our our
Black Book of Secrets- 61
Tips, Tricks and Techniques that will help you get your body fat
percentage down as fast as possible with the least effort.
P.P.S If you're not on our free
newsletters list, please
sign up now. You'll
get a free
Fat Burning Foods list and a
Special Report: The Dark Side of Dieting- 21 Mistakes to Avoid
MCNewsletters Apparel
|
Interested
in Becoming Certified as a Personal Trainer?
