Muffin top alert!
You know the problem that I have recently? No matter how many times I told people around me that I have gained weight, all they said were "Nooooo lah!".
I watched 'Eat Pray Love' the other day and heard Julia was saying about muffin top.
Yes that's it! That's it! Muffin top!
When I said I've gained weight, what I was referring to was the flabby around my belly and hips or better known as a muffin top!
It resembled the top of an overflowing muffin, yeah not quite a good comparison, but truth hurts you know.
So what should I do to lose my muffin top?
Well, I believe it all starts with a good cardio work out. I do believe in order for you to burn fat you need to do exercise for at least 40 to 45 minutes so the fat will start to burn to produce energy. I did explained it here.
Now, you have run for 45 minutes. You're all sweat and smelly, suddenly you felt like you have lost 5kgs, what to do next?
Focus, the muffin is around your belly/hips, so you really need to isolate your exercise regime now. You can do from strength training or even endurance training but try to use the muscle around your belly. This helps to tone that area even more.
I am currently doing my master related to core muscles, you'd never know how important our core muscles to us! It maintains our posture, it holds most of our limbs, it is related to back pain, important during pregnancy etc. My study is on core muscles and knee osteoarthritis, but that's another story.
Some of the exercises that you can do are;
Plank might look like one of the easiest exercises to do, but its not. We used plank to measure a person's core muscles strength and endurance, I did once and it was torturing! Hahahaha. I thought I could hold it a bit longer but well........weak muscles haha. So, start by getting into a push up position but instead of putting your weight on your hands, bend your elbow and rest it on the floor (refer to the picture). Now, contract your abs (this is easy, sucking in like what you did in front of cool guys to hide your belly). Hold this position for 30 seconds and rest. Repeat three times. Increase gradually at 15 seconds until you are able to maintain for up to 3 minutes.
2. Side plank
The side plank focuses on your core, hips and also back muscles. Instead of resting your weight on both of your arms, lie on your side with knees on top of another, resting your weight on one arm. Like the normal plank, hold this position for 30 seconds and rest. Repeat three times. Increase gradually at 15 seconds until you are able to maintain for up to 3 minutes.
3. Bicycle crunch
This exercise targets the external obliques and rectus abdominus which is at the side and front of your stomach. Start by lying on your back with hands behind your head. Bring your right arm to the left side while bending your left knee to your chest (refer to picture). Now change to your left arm and right knee. Do it at 15 repetitions.
4. Scissor kick
Lie down on your exercise mat, with both of your hands at the side. Lift up your legs at about 6" from the ground, start kicking your legs to the ceiling, alternately. Do it 10 to 15 reps.
Among some other exercise that you can do are reverse curl, cat and camel stretch and many more!
Well apart from the exercises, maybe you can try a bit harder more? Ok I will just copy and paste to share with you something I found from DailyMail.
CONSUME FEWER TOXINS
As a survival mechanism, our bodies try to protect us and keep toxins away from our vital organs by wrapping water, fat and cholesterol around them. This is then stored, particularly around our middle and hips. Toxins include processed foods, caffeine, alcohol, too many animal products or acidic foods, pollution, sugar and smoking.
Eat a low-sugar diet rich in vegetables, nuts, legumes and whole grains and drink two litres of water a day to help flush out toxins. Regular baths with Epsom salts will also help expel them and reduce excess water retention (£2.15 per 1kg pack at www.justasoap.co.uk). This is popular with celebs who want to keep their waists and hips as streamlined as possible.
EAT MORE ESSENTIAL FATS
Our bodies need fat for energy, to absorb fat-soluble vitamins, to give us shiny hair and nails, and to transport nutrients around the body. Perversely, not eating enough fat can stop our fat cells functioning properly.
Debra Waterhouse, author of Outsmarting Female Fat Cells, believes that including around 70g of 'good fat' in our diets each day makes our cells work more efficiently, releasing stored fats to burn as energy.
EAT LESS SUGAR
Excess calories are converted and stored as fat and this includes low-fat
foods, sugary foods and alcohol. Even though there is no fat in wine, there are the same amount of calories in a bottle of white wine as four fishfingers. A latte or glass of orange juice (containing around 200 calories each) a day adds up to around 1,000 calories over a working week.
To lose 1lb of fat, you need to burn off 2,500 calories, so cutting out excess calories will decrease the flab. By eating slow-releasing (low GI) carbohydrates such as sweet potatoes, oats and basmati rice with low-sugar foods such as nuts, fish and green vegetables, you will also help stabilise blood sugar levels.
Cortisol, the hormone released in response to stress, encourages the body to release blood sugar into the bloodstream to give us energy for the 'fight or flight' response. If we use this energy to get away from a physical danger, there is little chance for this sugar to be stored as fat, but if it is released repeatedly through stress, the increased blood sugar will be ultimately stored as fat.
The female hormone oestrogen causes fat to be stored around the pelvic region anyway, so getting stressed makes matters worse. Try to stay calm - a few drops of lavender oil in your bath or a cup of camomile tea should help.
Having strong core muscles (which include the abdominal, back and hip area) will not only help the muffin-top area look better because the muscles will be more defined, but by having stronger, well used muscles, the circulation will improve in this area, too. This, in turn, improves blood and oxygen supply to the cells, which will improve rejuvenation and help expel toxins.
Yoga and Pilates will help, but basic correct posture is even more important. This means sitting or standing tall, and pulling inwards and upwards by tensing your core muscles (stomach, lower back and hips) throughout the day. Over time, using these 'core muscles' regularly will work wonders.
BRUSHING AND SCRUBBING
Brushing and scrubbing your muffin top with a good exfoliator and gentle massage (as you would around celluliteladen bums and legs) will also help stimulate cells and improve circulation, getting nutrients in and toxins out. Next time you are in the shower, scrub as vigorously as you can for at least five minutes.
Read more: http://www.dailymail.co.uk/femail/article-1171948/How-lose-muffin-Top-tips-rid-spare-tyre.html#ixzz1uHZv4q2K
Now let me start with improving my posture (note: no more hunching my back sobs) and detoxification. Eating less sugar is definitely not something I can hold on to haha. I'd been sitting up straight for the past an hour and keep on finding excuses to bend down reaching something on the floor :( Torturing!