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The most stubborn place on the body to banish fat, The DREADED muffin top, is a common complaint for most women, although men can suffer from it as well (they call it “beer gut”).
The good news is, with the right DIET and proper exercises, the muffin top can go faster than you think!
First of all, let’s talk about what a “muffin top” (aka belly fat) is…
What is Belly Fat?
Belly fat is the fat in the abdominal region and is the most dangerous type of fat there is.
If you’re here just for a cosmetic approach, we totally understand and will give you the right tools to get the flat stomach you want.
However, it is important to be aware that belly fat or “visceral fat” is some of the most harmful and dangerous fat there is.
While arm fat or thigh fat is unsightly, it’s belly fat and waist circumference in particular that is linked to heart disease, diabetes, increased cortisol release, and a whole bunch of other things you do not want to have.
In other words: It’s very dangerous to have. So get rid of it not just to look sexy in your clothes, but also for a healthier and more vibrant life!
That little bit came from our article on how to lose belly fat, and it will also tell you what causes it and give you some additional tips to lose it.
Once you have the right solution, blasting away the fat from your hips and obliques can be relatively easy.
Hopefully, this article helps shift your perspective and shows you how to ACTUALLY banish the muffin top ONCE AND FOR ALL!
1. Actually Diet
Let’s have some real talk… You can’t eat cookies and cakes and brownies and expect that muffin top to vanish with a little exercise. Not. Gonna. Happen.
Dieting will always trump exercise when it comes to losing fat, and you NEED to have the right fat loss program set up if you’re really expecting results!
Ever heard the phrase “Abs are made in the kitchen?”
It’s totally true.
Weight loss results are 80% or more from your diet, and exercise accounts for the remaining 20%.
You can do crunches all day every day, but if you aren’t dieting correctly, you will never lose your stomach fat!
2. Actually Diet Correctly
We don’t have time to explain everything, but here are the basics:
Rabbit Food – It’s underrated. No, not real rabbit food. We’re just talking VEGGIES! Veggies for DAYS!
You should be scarfing down leafy greens at EVERY meal. Aside from the nutrients and minerals, they contain tons of healthy fiber, which keeps your digestive system working properly.
Lean Protein – You also want to eat a lean protein source along with those veggies at EVERY meal. We’re talking eggs, lean chicken breast, grass-fed beef, and low-carb and no-sugar whey protein shakes.
High protein diets have been proven to help you burn fat faster and improve your metabolism.
Avoid – Cookies, cakes, brownies, all sugar for that matter, and almost anything that comes in a package or box.
You’ll also want to avoid carbohydrates for a few weeks to give your insulin receptors and your hormones a much-needed break and detox.
Read more about the specifics of this kind of diet and the importance of a detox in our 21-Day Fat Loss Challenge at the bottom of this article.
3. Let the Booze Cruise Sail Away
We all love wine. We totally get it.
But there’s one thing alcohol REALLY, REALLY sucks at… and that’s helping you lose your muffin top (or any type of excess weight, for that matter).
It acts like sugar in your body, spiking your insulin and causing the body to hold onto those pesky fat stores.
Alcohol is muffin top super glue. You MUST get rid of it until you lose the stomach fat and get to the weight you want. No exceptions.
Y’all, this doesn’t mean that you have to cut it out FOREVER. Once you’re working to maintain your weight, you can absolutely find a place for it in your life again.
4. Minimize Stress Levels
Having high-stress levels causes your body’s hormones to go crazy and makes losing fat INCREDIBLY difficult.
Some stress is unavoidable. It’s more about mitigating controllable stress and how we RESPOND that really matters.
Next time you’re feeling anxious or stressed, do one of these two things:
- Try meditation with the Headspace app. Meditation has been proven to reduce stress levels.
- Consume a magnesium drink or supplement. It’s the single fastest way to ease your stress and anxiety.
- Practice slow and deep breathing. Think about why you’re upset and repeat one of my favorite quotes from The Power of Now, – “All suffering comes from wishing the moment to be other than it is.”
Great, now that we have that out of the way, let’s hop into the 6 best exercises for your muffin top!
6 Best Exercises to Lose Your Muffin Top
Begin by lying flat on the floor or mat and slowly raise the arms to meet the knees, forming a V. Tighten your abdominal muscles, and rely on your core strength to keep you balanced in this position.
Hold for as long as possible.
Repeat this move as many times as you can for one minute.
2. Side-to-Side Hops
This exercise will also work your abs and give you some cardio.
Place a band or a thin article of clothing on the ground in between the hands. Simply hop both feet back and forth over the “line” as fast as possible without getting out of control.
Do for one minute at a time for a total of 3 sets.
This is the #1 rated abs exercise for effectiveness in the world!
The only thing to watch out for is that you move too quickly throughout the movement. Go SLOWLY, and emphasize each rep.
Start with 3 sets of 35 repetitions on each leg. Work up towards 50 on each side.
4. Russian Twists
The biggest mistake people make with this exercise is not keeping their backs flat. Keep your back as straight as possible, and try not to hunch over.
Practice in front of a mirror if you aren’t sure.
Keep that back straight, and press your chest out. If this feels too “easy,” try holding a 5-10 lb weight in your hands.
Start with 3 sets for 20 repetitions total (move slowly).
5. High Knees
This is a great low-impact exercise for improving blood flow without any jumping.
The two big things to concentrate on in the movement is keeping the chest tall and flexing the working glute at the top of the movement.
So if bringing the right leg up, flex the right glute. Bring the leg up as high as you can, and hold for one second before lowering.
Once the working leg is on the ground, immediately bring the next leg up.
Do this exercise for 2 full minutes for 3 total sets. It makes it easier if you do it in front of the TV while watching your favorite show!
6. Toe Touch Crunches
This exercise should be felt in your lower and upper abs.
Hold your feet in the air with your lower back firmly against the mat. Remember that throughout this entire exercise, your lower back should stay on that mat. Reach up and try to touch those toes (it’s okay if you can’t, just go as high as you can), and come back down for one.
Repeat this move as many times as you can for one minute.
If you are looking for a more structured and EFFECTIVE plan to help you lose your muffin top FAST, check out our 21-Day Fat Loss Challenge.
Our clients lose an average of 10-21 pounds in just 21 days — but even better than the weight loss is the feedback we get from our clients about how the program has taught them how to change their eating habits and find a diet that truly works for them in the long-term.
We have over 1,000 clients in our private support group going through the Challenge together, and every day they are sharing experiences, results, motivation, and lots of recipes!
If you are ready to make some changes in your life, this is the ONLY place you should start. We will teach you exactly how to make the necessary changes in your diet and your lifestyle and how to keep them “beyond the diet.”
Leave me a comment below if you enjoyed this article on proven ways to lose your muffin top or have any questions!