Getting Rid Of That Muffin TopBy Jared DiCarmine On September 27, 2011 Under How To Lose Love Handles
For women, the muffin top is one of the most annoying, pesky and ugly stubborn body parts that no matter what they do, they just can’t get rid of. To make matters worse, it always forces them to change how they dress, especially with their pants and shirts. It’s sort of like the love handles for men. No matter what they do they just can’t get rid of their love handles. But don’t worry because if there is a will there is a way to finally be able to get rid of your stubborn muffin top.
The first thing that I see a lot of women doing with regards to their muffin top is that they are doing the same thing day in and day out. I mean the definition of insanity is doing the same thing over and over again and expecting different results. This by sure is the quickest way to failure. For example, I see a lot of women in the gym always running their hearts out on the treadmill or on the elliptical. I’m not necessarily saying that is a bad thing, but when you do it all the time the body is going to get used to this form of aerobic exercise. Aerobic exercise, meaning with oxygen is very healthy for your heart and cardiovascular system. It’s also a great way to burn calories especially when you are in a fasted state because then most of the calories that you’ll be burning will be from fat. But the problem with this type of training is that it’s easy for your body to become used too after awhile. So even though you are sweating and still huffing and puffing during your traditional workout, you’re not burning that many calories as you once did. So next thing you know, a year has gone by without you seeing any real and measureable results. You might of saw results when you first started but not anymore, or your results are moving at a snail’s pace.
The first thing you can do is switch you when you do this type of cardio training. If you want the most bang for your buck, then perform your cardio in a fasted training or whenever you are fasting. This is because insulin levels are low which in turn allows you to burn mostly body fat for fuel. When insulin levels are high, lypolysis decreases.
Another thing that I whole heartedly recommend you start doing if you want to lose your muffin top is to do the exact opposite of steady state cardio and start doing interval training. I guarantee once you start adding in some interval training work, you’ll have a new found respect for what it feels like to be in shape and how great of a workout you can get in.
One of the things I love so much about this type of training is because it’s really hard for your body to become accustomed to it, therefore you never really adapt and stagnate and you’ll be able to burn a tremendous amount of calories over the long haul. Because it’s so hard on your body, it will literally change shape right before your eyes and a lot faster than traditional cardio. This is because of the afterburn effect or what scientists like to call the oxygen debt that you incur.
Because you throw your body so far out of homeostasis with interval training, your body’s cells actually incur an oxygen debt that must be made up. Because of this oxygen debt or what I like to call the afterburn effect, your body’s metabolism is raised for hours on end burning extra calories to bring you back down to homeostasis. And most of these extra calories come straight from your fat stores.
You can do intervals on any real piece of cardio equipment and even outside. You can do it on the treadmill, the elliptical, a bike, or a spin bike at your gym. A good way to utilize this is with sprints outside if you can muster it. Or you can also do hill sprints, which will take some of the stress off of your knees and hips. Just remember to alternate periods of high intensity exercise with periods of low intensity exercise.
Another thing you must change is your diet. Start eating more protein and really cutting down on the carbohydrates. When you have a spare tire around your middle, generally the more insulin resistant you become. This is not good because it can turn into diabetes. Also, it increases your chances of any carbohydrate that you eat being stored as body fat. Your body just won’t do well on carbs as compared to someone who is very lean and insulin sensitive.
The only time I would recommend you have any carbohydrates to ensure they won’t get processed and turned into fat is early in the morning first thing when you wake up or right before you exercise. This is perfect because in the morning you are in a fasted state and your insulin sensitivity is much higher. It’s also great right before you workout because your body will primarily use these carbs for fuel to get you through your workout. Also try and stay away from any types of breads, pastas, cookies, cakes, etc…Basically any type of wheat based product that contains gluten. This could also be giving you problems inside of your digestive system that you might think is normal such as bloating, gas and other issues. Some people who have given up gluten all together lost weight without changing a thing. It’s pretty cool stuff.
All in all if you want to lose your muffin top, you really should start looking at your exercise regime and your diet. I would put my money down and say that you’re doing things backwards or you’ve been doing the same thing for way too long. Start doing the exact opposite of what you’ve been doing and I’m sure that will kick start the process for you.