Abdominal Weight Loss Secrets

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Abdominal weight loss – we all want it! A toned midsection is something that both men and women long for, but with all of the infomercials and weight loss products, is there really a secret to abdominal fat loss?

The truth is that just like any weight loss regimen, you need to make significant changes so that your body responds a little differently than it has before and becomes healthier as a result.

Dont stress out so much

With the fast paced society of instant gratification and hurriedness, its no wonder that people need abdominal weight loss secrets. When the body is under stress, it releases a chemical called cortisol that has been proven to cause many reactions in the body, not the least of which is the accumulation of abdominal fat. And this fat that is stored in the stomach area is leading to an increased risk of diabetes and other diseases.

One of the easiest ways to increase your success with abdominal weight loss is to find a way to release your tension from the day. Some people can find stress relief in their exercise program or from meditation, but for those that want something a little simpler, heres a tip.

Take ten minutes or whatever amount of time you can and just sit quietly away from everyone. This moment of slowing down helps to slow the production of this cortisol and over time, it will lessen your bodys reaction to stress in this way.

What are you eating?

Unlike fad diets and other short term fixes, the key to abdominal weight loss is that you make permanent changes to your eating. Some people will lose stomach flab immediately, and for others the stomach area will be the last area to lose fat from.

Some studies are suggesting that calcium can increase the ability of the body to burn calories and thus lead to abdominal weight loss. Adding a few servings of low fat dairy products can help to give you the proper amount of calcium that you need in your diet, while supplements are also available (but should only be taken when you cant drink milk products due to being vegan or lactose intolerant).

Adding protein also seems to increase the likelihood of abdominal weight loss too. Almonds in particular are being studied for their presumed ability to help the body burn more calories when they are eaten. You can also choose lean mean and poultry products as a way to help your overall calorie count as well as add to your healthy new habits.

Fruits and vegetables have high water content and thus can help speed abdominal weight loss as well.

The basic rule remains the same: eat often, eat enough and eat well.

Are you exercising?

While abdominal weight loss is usually focused on crunches and sit-ups, its actually the total body routine and exercises that are really helping your body learn to burn the extra fat that it is storing.

Many experts recommend starting with thirty minutes of walking per day to help rejuvenate the bodys metabolism, while over time you will want to increase this number, and maybe even add some other kinds of aerobic exercise.

What matters with abdominal weight loss is that you do something active and that you do it consistently. If you like to dance, dance around your house for an hour during the day. If you like to swim, you can head to the local pool a few times per week. When you find something that you like to do, it means youll do it more.

And about those exercises

Of course, the last component of abdominal weight loss is the addition of abdominal specific strength training. However, you also want to add exercises for the rest of your body in order to get a balanced look as well as add calorie burning muscle to the rest of your body.

Abdominal weight loss isnt as simple as doing sit-ups everyday, but with this advice, youll get started in the right direction for a waist that begs to be revealed on the beach.

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  • Anjla

    Hi I’ve been Reading ur website with all the exercises on there which I will be definatly trying but u don’t have any oblique exercises. That’s where my main area is that I’m trying to shift. I’m not over weight im 9st 5ft 5 but just have the little bit of fat left in that area that I can’t seem to shift. I’m doing side turns can u help.

    Many thanks

  • Lynn

    Hi, Anjla.

    Here is a page that details some oblique exercises: http://www.strength-training-woman.com/ab-exercise.html Mostly you’ll be doing oblique crunches, but the Plank Pose works all muscles in the core.

  • bernie

    Hi Lynn
    i accidentley came across your site, im 40 5′ 7in and 15st 12 i have been training now 4 5 months n gaind 6 pounds my tummy is my worst area i was told not to bother with abb work like crunches n sit ups till i lost some weight was that right advice?

    • Lynn

      Hi, Bernie.

      Unless there is some reason why you should avoid exercising the stomach muscles… I would say the advice you were given was wrong. In order to reduce belly fat, we have to reduce overall body fat. And to do that we should eat lean, whole foods and workout each muscle of our body. I personally believe one of the best ways to reduce belly fat is by both eating well and working out properly.

  • Kristie

    Hey I was just looking for ways to do arm training at home and came across your website. I was wondering when I should eat before or after these exercises. How long after or before? I am just starting out. Also I wanted to start to run and work on my tummy. Is this a good way to help my stomach. How should I start running?

    • Lynn

      Hi, Kristie.

      I like to eat 30 minutes before working out. Some people find that’s too close though. I’ve mostly found that when you eat beforehand is a personal preference… but wouldn’t go much longer than an hour before your workout. I like the 20 – 30 minute mark. I like to eat 20 – 40 minutes after I workout too.

      As for your other questions about running – start slowly :) And work your way up in either intensity (how fast you run) or time (how long you run).

      Reducing belly fat is only possible by reducing overall body fat. Your body decides where it gets rid of fat from at any given time. To reduce overall body fat… you have to eat healthy and workout all the muscles of your body. Workouts like a crunch will help strengthen your abdominal muscles, but it won’t help you reduce fat from that area.

      Hope that helps!

  • http://strebghttrainingwoman bernie

    thanx Lynn for that, what exercise would you recomend? i am now startin to recive coments on my physique saying i look like i have lost weight wich has spured me on, i am now in the gym 5 days a week 3 days weights n cardio 2 days cardio only for an hour, is this too much? and on weight training days i have a shake with whey protine should i be doing this as people say it will bulk me up, make me look bigger?? x

    • Lynn

      Hi, Bernie.

      Time wise it’s not too much. There are other types of routines you can do that take less time (like a circuit training program or split routine).

      Whey protein will not bulk you up unless you’re consuming too many calories in general.

  • http://strebghttrainingwoman bernie

    cheers Lynn

    but what’s a split routine?

    • Lynn

      It’s where you focus on one body part each day. It’s for more advanced users and generally I don’t recommend it for beginners or those not following a specific split routine plan. But it is an option if done properly.

  • Stephanie

    hey lynn i just found your website and i think some of your workouts are really cool before trying them out do you think i should? i am 15 and i am 5’3 and weigh 118 im lookiing to gain muscle and burn fat do you recommend working out everday for my age?

    • Lynn

      Hi, Stephanie.

      I don’t recommend anyone workout every day :) For someone at your age, height, weight… a good mix of healthy activity should be just enough. What do you enjoy doing that is active? Dancing with friends? Riding bike? Hiking with your dog?

      I would find something you love to do that is active… and do more of it :)

      As for eating… try to limit sugary or greasy foods and load up on fruits and veggies!

      Be a cool kid – be healthy by doing what you love and eating awesome fresh foods more often than not.

  • Maggins

    Hi Lynn,

    I’m 60. 5’3″. 150 pounds. I’ve never been an “active” woman. I use a treadmill (usually 3 miles @ 3.5 mph @ 6% grade every day). I canoe. I garden. I snowshoe. But all at a relatively slow pace. For the past 40 years I have sporadically gone on a Hatha yoga kick that lasts for 3-4 months at a time. I eat healthy (The Husband is a good and thoughtful cook), but a lot. I know how to control the eating part (HAHAHA), but I really want to safely do strength training (lifting the canoe onto the truck roof is becoming troublesome) and lose some/all of the fat/flab I’ve accumulated over the years. I live way off the grid and going to a gym, etc., is not feasible. Have you got some suggestions for me? Many thanks … from Maggins.

    • Lynn

      Hi, Maggins.

      From your post, I love your lifestyle! The best thing you can do is a bit of strength training. It’ll help strengthen those bones and those muscles. The question becomes… what should you do since you’re not near a gym. Here are some of my favorite things:

      1) TRX – this is a strap that you can hook up inside your house (on a door frame even!) or around the limb of a tree. I take my TRX camping when I go for a week. It’s a great way to stay in shape! Save $20 on any TRX. Use coupon code: TRX1776

      2) Use functional training methods – so if you want to get stronger to lift the canoe on and off the rack… actually do that as your exercise :) Do a few reps of lifting and lowering the canoe above your head. Of course you’d probably want your husband nearby to actually help and/or spot. Functional training is neat because you literally get stronger doing the thing that currently is getting difficult to do (ex. getting in and out of a chair).

      3) Do yoga – whether you do this at home or at a studio is your call. Yoga is my favorite way to stretch, relax, get into the moment and strengthen my muscles :)

      4) Buy weights for your home and do traditional exercises at home.

      5) Do body weight exercises like push ups, squats, lunges, etc.

      Lots to do. Best of luck in crafting your perfect program :)

      • Maggins

        Hey Lynn!

        Thanks for the speedy reply AND, especially, the good tips :-)

        How cool is that TRX?!? Yup, that’s on my list now.

        HAHAHAHAHAH … how I laughed at myself at your second suggestion … HAHAHAHAHA! I can’t see the forest for the trees sometime!

        I’ll be re-starting “Richard Hittleman’s 28-day yoga program” this afternoon (thanks for the kick in the proverbial butt).

        I’ve got hand weights (The Husband’s from his youth) … just have to get motivated. Which I guess I am!

        Hmmmm … your number 5 sounds like work at the moment. P’haps after some of the weight is off?

        Thanks so much for your encouragement and the truly great website.

        I’ll be back!

        Strong hugs,
        Maggins

        • Lynn

          Good luck :)

  • Bailey_n06

    Hey
    Im 26 yrs old and i am 5’6 168 pounds. I gained a lot of weight during both of my pregnancies. In the past year i have lost 65 pounds..and now i feel like I am stuck. I work out every morning. I do 30-40 minutes of cardio and some free weight for my arms. I dont have a lot of time to get my excercise in but i do what i can. I still want to lose another 25 pounds and I was just wondering if you have any recommendations for me to switch up my routine a little bit. I really wanna focus on my arms and abs.
    Thanks
    Nikki

    • http://www.Strength-Training-Woman.com Lynn

      Hi Nikki!

      I would start by adding in more weight training. I don’t know what your meals look like, but there is almost always room for some improvement there as well. A few things to try…

      1) Drink only water for the next week. You can add in lemons, cucumbers or oranges to taste.

      2) Tweak your eating so you’re getting enough calories and you’re eating as many whole foods as you can.

      3) Change up your routine to MWF doing 3 sets of 12 reps for each muscle group and on TTS (tues/thurs/sat) do your 30 minutes of interval training for cardio. Rest on Sunday.

      Try that for 2 weeks and see if you get a result.

  • Charity

    Hi!
    I am 38 years old, 5’7″, and 230 pounds. I have decided that I don’t want to live like this for the rest of my life and have set myself a goal of being fit by 40. This gives me a little over 1.5 years. For the first 3 months I just walked on the treadmill or outside for 30-45 minutes (depending on when I got up). Now I want to add some strength training as everything I read says that strength training is the best way to really lose weight. My plan is to use the treadmill MWF and strength train on TuTh, but I can’t figure out how to plan those two days. What would you suggest as the best excersizes on those days of the week. Oh, BTW, Saturday’s excersizes consist of yard/house work, those can really work up a sweat!
    Thank you,
    Charity

    • http://www.Strength-Training-Woman.com Lynn

      Hi, Charity.

      I’d do a full body routine on Tuesday and Thursday.

  • jill

    Hi,

    I’m a 34 year old woman looking to continue my weight loss goals. I am 5’8 and weight 226 lbs. I have lost 114 lbs. over the last 14 months. I walk and run intervals 3 miles a day 6 days a week. I now need to diversify my workouts for more specific results. My goal is to lose another 40-60 lbs. in the next 10 months.

    Thanks for your help!
    Jill

    • http://www.Strength-Training-Woman.com Lynn

      Hi, Jill.

      Congrats on your fat loss to date! Pretty impressive :) I would definitely start adding in some weight training exercises. All that cardio is good, but you need to build up some lean muscle as that is the real fat burning secret. I would start simple. Take 2 of your running days and swap them out for a full body routine. So you’d have 3-4 days of interval cardio and 2-3 days of a full body routine.

  • guest

    i am a 19 year old girl.. 5’8 and 150lbs. i’m trying to get down to 145 and have been running 3 hard miles a day and watching what i eat very carefully, however, nothing seems to be working. any suggestions?

    • http://www.Strength-Training-Woman.com Lynn

      Hi, Guest.

      Well it could be a number of things. It could be that you’re at your natural weight. It could be you’re eating too many OR too few calories (this is often the case for women!). It could be that your body is used to your routine and needs a change of pace.

      I’d start with assessing your caloric needs (http://www.strength-training-woman.com/cpd.html) and then making sure you’re eating as many whole foods as possible to fill the calories required.

      Then I’d start a new routine to shake up your system.

      • guest

        thanks! what type of “new routine” would you suggest?

        • http://www.Strength-Training-Woman.com Lynn

          Well there are a lot of options, but I would look for one with interval training and a full body strength training program for starters.

  • Mikki

    Hi! I’m a 23 year old woman. I’m 5’2 and reaching 240. =(. I want to lose at least 50 pounds. I have really bad knee problems. I have chondromalcia patella, also known as patella femoral syndrome. I have been playing volleyball since I was 11. Any tips? I just recently got a gym membership. I do 30 minutes of cardio and an hour and a half of weight lifting. Monday is triceps and calf raises. Tuesday is back work and biceps. Wednesday is core work. Thursday is legs. Am I following a good routine? My friend suggests sitting in the sauna for a bit after my workout. I also have volleyball games, (9) 10 minute games every Monday. I happen to love volleyball. :)

    • http://www.Strength-Training-Woman.com Lynn

      Hi, Mikki.

      Looks like you’re doing quite a bit of activity. When did you start all this activity?

      • Mikki

        I started last week. Although we only went twice last week. I’m starting my full routine this week. Today’s the third day of it. We’re doing our core workout tonight.

        • http://www.Strength-Training-Woman.com Lynn

          Ok, the good news is your moving. So that’s a fantastic start. It seems your strength training (1 1/2 hours worth you say) is too much. And the fact that you’re doing a split routine (only doing vertain muscle groups each day) means you should be doing even less than 1 1/2 hours.

          I would be very careful of doing too much at once. You don’t want to burn out :)

          I would continue doing 30 minutes of cardio. I would then add 3 sets of 12 reps for each muscle group you’re working on that day. I would change up the muscles you’re working out since it’s not the best. Consider doing upper body then the core (abs and back) then lower body. Or go with a basic routine like this one: http://www.strength-training-woman.com/basic-strength-training.html

          • Mikki

            Thank you very much! I really appreciate it! =)

  • Shruti Gill

    Hey.. I really like the way you catogarised the exerxcise.. I am trying to lose weight.. I am a 24 year old female weighing 78kg and am 1.66meters in height.. I was overwhelmed by the different kinds of workouts available,. I am confussed on where to start??? Could you give me some suggestions please?

  • guest

    Hello I am a 29 yr old woman i weigh 147 pounds i was at 193! I have lost the weight and managed to tone up everywhere but my stomach! I had 2 c sections…any advice on how to get rid of this last 17 pounds and tone my mid section?

    • http://www.Strength-Training-Woman.com/ Lynn

      Hi, guest.

      Congrats on all your work so far. Sounds like you’re doing a great job! The last 20 pounds (really the last 10) are the hardest to lose because it’s all vanity :)

      That doesn’t mean it cannot be done… just that everything has to be exactly on point. So you’ll want to find out how many calories you are to eat each day, then create meals plans that match that calorie count and contain really healthy foods. Then you need to figure out if your workout routine needs changed up or if it’s still good (one way to tell is if it’s still working for you or if you’ve hit a plateau).

      The last 20 pounds are all about the right workout routine and intensity combined with the right foods.

  • Juicy_jupiter

    Hi.
    I’m a 16 year old high school student. I’m not very happy with my weight partially because I know I’m not as fit as I was a few years ago. I weigh 150 pounds right now and would like to lose about 10 pounds or more. I normally get in about 2/3 work outs a week mostly going on the elliptical. I have pretty bad knees which have been bugging me a lot lately and on the weekends I work and ski (ski coach one day ski the next) so I don’t have much time then to work out. I fo my best to watch what i eat, ive stopped having toast flr breakfast now normally a banana but if i have no time i usually buy a chocolate milk at school and that lasts me until lunch. Ive stoppef having snacks after school unless I’m very badly hungry, I have desert once or twice a week and I have stopped eating snacks later if I get hungry. Normally with dinner I have a salad of sorts although it depends on the night. Ive been working out with this routine for over a month and I leave on a vacation soon. I’m really hoping to lose some weight before then. Do you have any suggestions as to how I could lose this weight I’m trying to? Or to get myself more fit faster since my workout routine isn’t working.

    • http://www.Strength-Training-Woman.com/ Lynn

      Hi, Juicy_jupiter.

      Well the first thing is this…

      You gotta start eating enough calories. Young girls like your self, and even older ones… think that eating less will provide weight loss. The truth is it destroys your metabolism and sets you up for a life full of weight frustration.

      The best thing you can do is talk with someone in your life about eating full meals packed with healthy foods.

      It seems you are active in your normal week. You say you workout 2/3 times per week and then ski or do some coaching on weekends. I wouldn’t focus on working out more right now. I’d stay active and try to get your nutrition in line with your goals.

      Here’s a simpel calculator you can fill in to see how many calories per day you should eat to maintain your current weight: http://www.strength-training-woman.com/cpd.html

      Subtract about 250 from the number you get and aim for that as your daily caloric intake.

      Don’t fall into the trap of subtracting 500 because you think your weight loss will go twice as fast :) Doesn’t work that way and that’s what destroys metabolism.

      Once you have your number, divide that by 4 or 5 or 6 (depending on how many times you want to eat per day). This new number is how many calories you should eat each time you sit down to eat.

      Now the idea is to find yummy and healthy foods to make up the amount of calories for that meal.