Understanding the Infamous Pudge ( And How to Get Rid of It)

Trainer Tahir Jetter explains how to tame the belly fat monster

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Tips on how to minimize the pudge!

Many people are self-conscious about  stomach fat—the appearance of “the gut,” if you will. Of course, a certain  amount of abdominal fat is normal, and, depending on one’s age, genetics, body  composition, etc., some may find it more difficult than others to tone things  up. Still, no matter your situation, there are several things you can do to  minimize the pudge.

But, before we begin, a common misconception about shedding fat is that you  can do so by spot-training—only doing resistance exercises, (e.g. lifting  weights) for a given muscle group with the expectation that that same muscle  group will consequently emerge triumphant, overshadowing the unsightly specter  of any surrounding fat, once and for all.

Of course, if this were true, every person that only does “15-Minute Abs” three times a week would automatically have rock-hard abs after  several weeks.  Unfortunately, it takes more than that.

Things You Can Do To Reduce The Pudge:

1. Mind Your Diet. 

Your eating habits are heavily involved in your body’s ability to shed  pounds and develop lean muscle mass. Processed foods, saturated fats, alcohol  and refined sugars should be consumed as rarely as possible.  Lower your  calorie intake and find healthy foods you like.  Think whole grains, lean  proteins, foods with complex carbohydrates (fruits and veggies), and foods with  natural, healthy fats (nuts, avocados, fish, etc).

2. Manage Your Stress.

Easier said than done, right?  Although stress is an inherent part of  life for many, it’s also a huge cause of what causes the body to produce excess  abdominal fat.

In addition to the fact that your body regulates stress by releasing  excessive amounts of the hormone Cortisol (a  process which, over time, can increase the appearance of subcutaneous  ab-fat), stress also leads to over-eating.  Most times when we over-eat  because of stress, we aren’t making healthy food choices.

So find a ritual.  Meditate, pray, pummel a punching bag with a photo  of your boss taped to it, whatever you have to do.  If you’re a habitual  stress-eater, find yourself some healthy snacks so that you don’t opt for  unhealthy selections when the going gets tough.

Ever find yourself looking for candy, or other sweets when stressed? Try  some fruit instead.  Grapefruit, oranges, and other healthy snacks are a  great way to get an influx of robust sugars that will re-energize you while  helping to take the edge off.

3. Sleep

It’s common knowledge that getting a good night’s rest (7-8 hours) is good  for you, but doing so is also crucial to allowing your body to healthfully  process fat.

Research  has shown that adults who go without sleep for extended periods of time are  often prone to gain weight as a result of certain physiological imbalances that  develop, over time.

But, is that any surprise?  Do you ever find yourself over-eating on  any days that you haven’t much sleep?  If so, what sort of foods do you  eat?  How about exercise?  How often do you feel like exercising after  having pulled a series of all-nighters?

Then, of course, there’s:

4. Exercise

Working out preferred method for getting rid of ab-fat. It’s a well-known  fact that to burn fat, you’ve got to burn calories, but there are better ways  than others to go about toning up the stomach.

So what works for the abs, specifically?  Find out Tahir’s  favorite exercises next week!

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