PT reveals the six things stopping you from getting a six pack
How to burn belly fat for GOOD: Personal trainer reveals the six things stopping you from getting a six pack (and it’s NOT a glass of wine)
- PT Rachael Attard shared the mistakes that might be giving you belly fat
- These include the fact that you aren’t keeping track of your snacks
- She also shared the one type of training that will blitz ab fat – resistance training
- Rachael explained results take time, and your insides will change before outside
For women the world over, the stomach is a stubborn area of fat that many find nearly impossible to get rid of.
And while you might be eating plenty of vegetables and working out three or four times a week, if you’re making one or two mistakes, then all of your blood, sweat and tears will come to nought.
Sydney-based personal trainer, Rachael Attard, recently took a look at these mistakes, sharing why they could be the cause of your ill-defined abs.
Sydney-based personal trainer, Rachael Attard (pictured), recently shared the six mistakes you’re making when you’re trying to lose belly fat
How to save $52,000 in TWO years: Law graduate, 24, shares…
From a $9.99 shampoo to a face cream from Aldi: The beauty…
Bachelor star Anna Heinrich shares the surprisingly simple…
‘It’s the little things that add up’: Couple who sold…
Share this article
Rachael (pictured) warns if you’re eating all the right things at mealtimes but not keeping track of snacks, this could be where things are going wrong
1. You aren’t keeping track of your snacks
In today’s world, many dieters and healthy eaters are aware of the fact that a hungry body does not a gym-honed physique make.
But Rachael warns if you’re eating all the right things at mealtimes but not keeping track of snacks, this could be where things are going wrong.
‘It’s so so easy to eat mindlessly when you’re bored, stressed or binge-watching Gilmore Girls,’ she wrote on her blog.
She advises when you think you’re hungry that you stop yourself, drink some water and then ‘re-evaluate your stomach cravings in 15 minutes’.
If you must eat a snack, the PT recommends a well-portioned snack like an apple and some nut butter or some mini carrot sticks with hummus.
‘Alcohol impacts your midsection more than the rest of your body,’ the PT explained, adding that while you can have one drink, any more will mean you struggle to burn fat
2. You’re hydrating with the wrong thing
‘In my experience, a little extra stomach fat and drinking lots of alcohol often go hand in hand together,’ Rachael wrote.
‘Alcohol impacts your midsection more than the rest of your body.’
Booze is filled with what dietitians often call ’empty calories’, which won’t fill you up, but will fuel mindless snacking.
Rachael added that she does believe that up to one alcoholic drink per day is okay, but saving all of your drinks up and having six or seven on Friday and Saturday is not.
‘Unfortunately, any food that you eat when drinking or afterwards, will most likely be stored as fat,’ she added.
‘Your body will burn off the alcohol first, and if you’ve had more than two drinks, it is highly unlikely that you will burn off all the alcohol before the night is up.’
For a truly flat stomach (pictured), you cannot just rely on cardio – instead you need to incorporate some resistance training into your regime, whether light like Pilates or heavy
3. You’re doing the wrong exercises
For a truly flat stomach, it’s as important to get your workouts sorted as it is to get a decent diet in place.
‘Doing cardio only will not get rid of belly fat,’ Rachael said. ‘You need to do some resistance training.’
All types of resistance training will work, even those which are on the lighter side, like Pilates, but she advised the one that gets the fastest results is HIIT or high intensity interval training.
Rachael also makes sure to include ab-specific workouts in her regime, as even though some people say you don’t need to do these to see definition, she believes that these exercises specifically target lower abs – ‘the area I find most women have excess fat’.
Abs are made in the kitchen, and if you’ve thought through your snacks, it’s time to turn to your diet as a whole and your larger meals (pictured: Rachael Attard)
4. You don’t have a nutrition plan
Abs are made in the kitchen, and if you’ve thought through your snacks, it’s time to turn to your diet as a whole and think about your larger meals.
What are the six mistakes being made?
1. You don’t have a nutrition plan.
2. You expect to lose fat too fast.
3. You’re doing the wrong exercises.
4. You’re not keeping track of your snacks.
5. You’re hydrating with the wrong thing.
6. You’re mistaking bloating for fat.
Plan what you’re going to eat ahead of time and buy you groceries accordingly.
‘I follow an 80/20 rule when it comes to eating,’ Rachael said – whereby she eats healthily 80 per cent of the time and a little bit of what she likes 20 per cent of the time.
A typical day on the PT’s plate might include an omelette made from two whole eggs, two egg whites, bacon, spinach, mushrooms and olives.
She’ll later snack on carrot and celery sticks with two tablespoons of almond butter, before lunching on homemade chicken, vegetable and lentil soup.
A typical dinner might be chicken cashew stir fry with cauliflower rice.
5. You expect to lose fat too fast
Results in anything don’t come overnight, least of all with your abs.
Weight loss and creating ‘a lean body takes time and patience’, Rachael said – and even the pros have to watch what they’re eating over a long period of time.
Stick with a program if you don’t see the fat fall off your body within days – as the changes might be internal.
6. You’re mistaking bloating for fat
If you’ve been through all of the other mistakes and still can’t identify the problem, Rachael suggests you might be mistaking bloating for fat.
‘Bloating affects everybody at some point in their lives,’ she explained.
To prevent it, drink plenty of water, eat healthy food and track what you’re eating so you can see what is causing the bloat.
To read more from Rachael Attard, visit her website here.
Source: Read Full Article