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How to get rid of your muffin top



There is only one quick fix for a muffin top that wears loose clothing. If you are looking for a better solution than this one, you have to work on it and put your diet and fitness routine in a nutshell.

To help with this, we have Alastair Crew, master trainer, at David Lloyd Clubs, who has given his top five tips on how to remove a muffin top, and a simple HIIT training that will take you on the road.

Tips for getting rid of a muffin shell

1. "Write down your diet," says Crew. "A food journal helps you to become aware of your daily and weekly routine, and offers you a reality check."

. 2 "Water is involved in almost every chemical reaction in the body. Hydration allows the body to function optimally, making it much easier to mobilize and use fat. Drink about 0.03 liters of water per kilogram of body weight per day. So a 70 kg person would go for 2.1

liters or 7-9 glasses of water a day. "

. 3 "Do not make your nutritional strategy too complicated. If it's too complicated, you're likely to stick to it less. Wherever you are, implement a few things that you think you can really change and that will take you to your destination. Be in tune with this new behavior and this will create new habits. These new habits will give you the results you want. "

. 4 "Do not make the mistake of always performing low intensity heart rate training (LISS). Interval training can lead to faster results in fat loss. Research also suggests that high-intensity interval training (HIIT) can lead to greater loss of subcutaneous fat – the stuff we can see in the mirror – as a medium-intensity exercise. "

. 5 "Resistance training is a crucial element that leads to better body composition – how much muscle mass you have relative to fat mass. If you want to target the fat in your midst, you can not focus solely on success. A good starting point would be a full-body HIIT training that also includes a healthy dose of resistance exercises.

HIIT Training Approach

This body weight training uses the Tabata protocol for work and rest intervals. So you have to turn on 20 seconds for four minutes and wait 10 seconds. Do this for a total of eight laps. Do the four exercises listed below and focus on one exercise for each four-minute lap. Take a minute break between each round.

Warm-Up

Unweighted Squat

Time 30sec

"Stand apart with your shoulders," says Crew Tilt your upper body forward and push your thigh muscles backward, spreading your weight in the middle of the feet and keep the whole of both feet on the ground. If the hip crease falls below your knees, continue to move the knees sideways out to make sure that this is the case. They will not sink inward. Grip your arms forward while sitting and take them to a stop.

Lunge with reach

Time 30sec

Take a big step forward with your right foot and lower it down until both knees are 90 ° tilted. Raise both arms straight over your head, push them back to their starting position and repeat the process on the left side, other sides.

Lateral Leap

Time 30se c

Take a big step to the right and down until your front leg is bent at a 90 ° angle and your trailing leg stays straight. Slide back to the starting position and then to the left side. Page change.

Pressing with rotation

Time 30sec

Lower the chest to the floor from an upper pressing position, then push it backwards, pull up the right hand, turn the upper body clockwise and turn to the ceiling. Return to the start and apply another pressure before reaching up with your left hand. Page change.

Bear crawling

Time 30sec

Crawl forward on both hands and feet while simultaneously moving both limbs on the same side of the body. Keep your back straight and stiff as you move.

Crab Walk

Time 30sec

Sit on the ground, knees bent and feet tightened. Place your palms on the floor behind you and lift your hips. Move and hold your body upright.

Tabata training

The training consists of eight rounds spread over four exercises. Do each move for a full turn and then continue to the next. Repeat the order in rounds five to eight. Be strict with the Tabata timings each round, go through everything for 20 seconds and then rest for ten seconds.

Press-up

"Maintain a high breast position and hold your shoulder blades back and down – I shrug my shoulders," says Crew. "This helps direct stress away from the shoulders to the chest and triceps. Go to a depth where your elbows are bent 90 degrees.

"You can put your knees on the floor to make it easy, and to make it harder, take your chest completely to the ground. Just make sure you do not sacrifice your shape and let the lower back sag.

Unweighted Squat

"Hold on to your core and pull up your glutes as soon as you push the floor away from your feet." Says Crew.

Bear Crab / Crab Migration

"These are two functional movements that enhance nuclear power, coordination and mobility," says Crew. "The bear crab focuses more on the front of the body, while the crab focuses on the back of the body Body Switch between them with every 20-second effort. "

Burpee with One Leg

" The one-leg burpee is a tough twist on an already-tough move! "Says Crew Concentrate on a single leg, we will create more strength, strength and endurance in each leg and present a harder challenge to our heart. If you must, keep both feet on the ground and perform the regular burpee.

Get up One leg – keep the other off the ground during the entire movement Place your hands on the ground and lift them back so you are in a raised plank. Then jump the leg forward again, get up, jump off the floor and raise your hands over your head. Change legs every 20 seconds.


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