Wondering how to get a flat stomach? And which exercises will help you to lose belly fat? Have you gained weight around your stomach? Do you want to lose belly fat? Are you dreaming of having a flat stomach?  In today's episode, I touch on:

• The myth of spot reduction

• Fat loss versus weight loss

• How much body fat should women have

• 4 types of exercise that help promote belly fat loss

• Movement

• Strength training

• HIIT- High Intensity Interval Training

• Core training

Can you spot reduce belly fat?

Let's talk about a common misconception that I think we all should be aware of: spot reduction. You know, that belief that we can magically target fat loss in just one specific area, like the stomach, without affecting the rest of our body? Well, I'm here to tell you that it's simply not true.

I know we often dream of getting rid of belly fat by doing tons of crunches or sit-ups, but unfortunately, it doesn't work that way. Sure, exercises like crunches can help build strength in our core, but they won't directly lead to losing fat around our stomach.

The key to achieving our dream of a flatter belly is to understand that spot reduction isn't really a thing. Instead, we need to focus on overall fat loss through a combination of cardio, strength training, and a balanced diet.

Of course, building strength in our core is fantastic and helps with overall fitness, but for those of us looking to shed that belly fat, it's essential to approach it holistically. So remember, no matter how many crunches or sit-ups we do, spot reduction won't happen. Let's concentrate on losing fat in a healthy and balanced way, and our bodies will reward us with the results we desire!

Fat loss vs weight loss

This is so important to keep in mind when comes to talking about belly fat loss is the difference between fat loss and weight loss. We often use the term "weight loss" to describe getting healthier, but there's more to it than just shedding pounds on the scale.

Imagine this, when someone goes on an extreme crash diet and loses weight rapidly, they may experience a decrease in fat, but unfortunately, they're also losing precious water and muscle mass along the way. And that's not what we truly want, right?

What we should aim for is primarily fat loss. We want to retain our valuable muscle, and why not even work on building more muscle mass? Plus, we'd prefer our water levels to remain stable. Of course, the water levels may vary slightly based on factors like hydration and salt intake, but overall, we want to focus on losing fat.

So, the next time you embark on a fitness journey, keep in mind that it's all about prioritizing fat loss rather than just obsessing over the number on the scale. We want to do it a healthy and sustainable way, ensuring that we maintain our muscles and stay properly hydrated. Remember, slow and steady progress wins the race, and let's aim for that wonderful fat loss while keeping ourselves fit and strong!

Body fat percentage women

Let's talk about the ideal percentage of body fat for women based on age. Typically, for women aged 40 to 59, a good range for body fat is around 23% to 33%. As we enter the age of 60 and beyond, a slightly higher range of 24% to 35% is considered healthy.

It's important to note that men generally have lower body fat percentages compared to women. This is simply a natural difference in our biological makeup, and there's nothing to worry about. Our bodies are uniquely designed by nature, and women are naturally meant to carry a bit more fat than men.

So, as women, we shouldn't compare ourselves to men when it comes to body fat percentages. Instead, we should focus on understanding what's healthy and appropriate for us. Embracing our bodies and working towards a healthy range of body fat will empower us to feel confident, strong, and vibrant.

Remember, it's not about striving for a specific body fat percentage, but rather about being the healthiest and happiest versions of ourselves. Let's celebrate our individuality and take pride in our journey to a balanced and healthy lifestyle! You've got this, and I'm here cheering you on every step of the way!

Workouts to lose belly fat

When it comes to belly fat loss, relying solely on crunches won't cut it. To achieve optimal results, we should incorporate a diverse workout routine that includes various elements.

Firstly, adding movement into our daily lives, like taking more steps, walking, or engaging in active hobbies, can increase our metabolic rate and overall calorie burn. Secondly, incorporating strength training into our routine helps build muscle mass, which boosts our metabolism and contributes to a toned stomach. Lastly, High-Intensity Interval Training (HIIT) is a powerful addition, as it alternates between intense bursts of activity and short periods of rest, effectively burning calories and promoting fat loss.

By combining these elements in our workouts, we create a well-rounded approach that maximizes belly fat loss and leads to a stronger, healthier, and more confident version of ourselves.

1. Movement {How getting in more steps helps with fat loss}

   Let's talk about the importance of movement when it comes to losing belly fat. Movement is a key aspect of our daily lives, and while some might not see it as a formal exercise, it plays a vital role in our overall health and weight loss journey.

   Incorporating more movement into our daily routine can be as simple as taking extra steps, like parking our car further away or walking around our house more frequently. It's about finding opportunities to be active throughout the day. By doing so, we increase our metabolic rate, which means our bodies burn more calories. This is incredibly beneficial, especially as we age, because, naturally, we may become less active, leading to fewer calories burned.

   Our bodies are designed to move, and being sedentary can negatively impact our health and fitness goals. Finding ways to add more movement to our day can make a significant difference in our belly fat loss journey. Going for walks, taking short breaks to stretch and walk around, or incorporating light exercises into our daily routine are all fantastic ways to keep ourselves active.

   Remember, movement doesn't have to be complex or time-consuming. It's about finding enjoyable ways to keep our bodies in motion. By making movement a priority, we boost our metabolism, enhance fat-burning capabilities, and improve overall well-being. So let's embrace the joy of movement and make it an integral part of our daily lives for a healthier, happier, and fitter future!

2. Strength Training & Yoga for Fat Loss

   Incorporating strength training or even yoga with strength elements can be a game-changer for achieving our fitness goals.

   When we engage in strength training, we're building muscle mass. And here's the exciting part: muscle is more compact than fat. So even if we have one pound of muscle and one pound of fat, the fat will take up more space in our bodies.

   By building muscle, we're not only toning and sculpting our physique, but we're also enhancing our metabolism. Muscles are metabolically active, meaning they burn more calories even when we're at rest. So, the more muscle mass we have, the more calories our bodies naturally burn, even during simple tasks like sitting or lying down.

   As we age, our muscle mass tends to decline, especially if we aren't engaging in regular strength training. This decrease in muscle can lead to a reduction in the number of calories our bodies burn daily. That's why strength training becomes even more critical as we get older, helping us maintain muscle mass and prevent a sluggish metabolism.

   Starting with strength training is simpler than it may seem. Bodyweight exercises like squats and push-ups are fantastic beginner-friendly options. Check out this bodyweight exercise video! You can do push-ups against a wall to get started or explore yoga, which primarily uses bodyweight for resistance. If you feel your muscles shaking or burning during these exercises, that's a clear sign that you're building strength and pushing your body to progress.

   So let's embrace the power of strength training and yoga with strength elements in our fitness routine. By building muscle and revving up our metabolism, we're on the path to more effectively burn fat, achieve a leaner physique, and stay strong and vibrant throughout our lives! Remember, every small step counts, and you're capable of amazing progress. Keep it up!

3. HIIT {High Intentisty Interval Training} for a Slimmer Stomach

   
   Let's talk about a powerful workout technique that can lead to a slimmer stomach: High-Intensity Interval Training or HIIT for short. Unlike traditional cardio exercises, HIIT involves intervals of intense effort followed by brief periods of rest or lower intensity. This type of training can be a game-changer for achieving a toned midsection.

   When you engage in a HIIT session, you're pushing yourself hard during the "on" intervals, giving it your all to elevate your heart rate and maximize calorie burn. Then, during the "off" intervals, you allow your heart rate to come down, catching your breath and recovering. This cycle of high and low intensity keeps your body challenged and boosts your metabolism even after the workout is over.

   The beauty of HIIT lies in its efficiency. A typical session can be relatively short, around 10 to 15 minutes, making it perfect for those with busy schedules. Plus, the built-in rest periods make the workout more manageable and enjoyable. It's essential, though, not to overdo it and give your body enough time to recover between HIIT sessions. This way, your muscles and heart rate can adapt and improve gradually.

   Unlike traditional cardio, which can sometimes lead to increased hunger and a slowdown in metabolism, HIIT tends to have a more balanced impact. Since HIIT sessions are shorter and involve bursts of activity, hunger hormones may not spike as much as they do with longer cardio sessions. This can be beneficial for those looking to manage their appetite and optimize their fat-burning potential.

   If you're new to HIIT, take it slow and gradually build up your intensity and duration. As your body adapts, you'll experience the fantastic benefits of HIIT, including a slimmer stomach and improved overall fitness. So why not give HIIT a try and see how it transforms your workouts and your waistline? Keep pushing yourself, and you'll be amazed at the results!

Women’s abdominal exercises

While we know that spot reduction isn't effective for losing belly fat, core training is still an essential part of our fitness journey.

Having a strong core not only adds shape to our stomach but also plays a vital role in preventing back and other injuries. Our stomach muscles are interconnected with our back muscles, and they work together to support our body's stability and movement. So when we engage in effective core training, we not only develop a more defined waistline as we lose body fat and strengthen these muscles, but we also promote overall strength and well-being.

It's important to approach core training with the right techniques to ensure maximum benefits. Traditional sit-ups and crunches may not be the most effective ways to train our core muscles. Instead, we should focus on exercises that activate the correct muscles and promote proper alignment. A well-designed core training program can make a significant difference in achieving the results we desire.

As a physical therapy expert, I've personally seen the positive effects of proper core training. I've developed a five-day free core challenge that teaches the most basic and effective AB exercises to help people strengthen their core muscles correctly. By avoiding sit-ups and crunches and adopting the right exercises, we can achieve a more connected and toned set of AB muscles, leading to a stronger and healthier core.

So if you're eager to start your journey towards a toned and strengthened stomach, I invite you to join my free core challenge through the link in the description below or on my website. Let's learn the correct way to exercise our core and build the foundation for a healthier, more empowered you! Together, we'll achieve amazing results and embrace the power of a strong core. Let's get started!

Mentioned in the episode:

👉Schedule a  free call and see if the Healthy Habits challenge is for you (If it is past the challenge you can still set up a call): https://tidycal.com/micheleriechman/free-coaching-call

👉 Share your goal and habits for the week! Join my private FREE Facebook group here: https://www.facebook.com/groups/micheleleefitness

👉 5-Day Core Challenge: In just 5 minutes a day you will learn how to correctly train your core!

https://programs.micheleriechman.com/courses/5-day-core-challenge

Favorite green juice:

👉  Save 20% on Organifi with the code HEALTHY20 and 35% when you set up a subscription.  My favorites are the green juice in AM & gold
https://www.kbxdj3trk.com/healthy20/

Work with me:

👉 Discover more about the Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough

Related episodes:
#9 | Get in Shape with Quick Workouts at Home Like My Client Elisa

#22 | How to Get Back in Shape {Getting Stronger & Staying Consistent with Exercise}

# 26 | Simple Steps to Lose Belly Fat and Eat Healthier [Proven Tips]

You got this,

Coach Michele

Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only.  Please consult your healthcare professional for any medical questions or advice.

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