Developing a lean, flat stomach takes time and patience, especially when it comes to those last few pounds in those hard to lose places. The lower abdominal fat can be one of the most stubborn and exercise-resistant areas from which to lose abdominal fat. I can tell you from both personal experience and from watching clients over the years that there is only one way to lose fat in the so-called "stubborn areas," and that is with the correct combination of proper diet, aerobic exercise (BOOT CAMP), abdominal training (BOOT CAMP), and weight training (BOOT CAMP). Starting to see a pattern?
The first thing you need to realize is that it is impossible to "spot reduce" fat from one specific part of the body. So if you come to me and say that everything is great except for your “abs” I can’t give you that magic exercise that will take care of it. Fat loss occurs systemically, meaning that you can’t control where the fat comes from. When you burn fat from energy, you will draw it from all areas of the body, and the first place you tend to put it on will be the last place it comes off (doesn’t seem fair, but that’s life!). The reason everyone has those "stubborn" spots is because each of us is born with a genetic pattern of fat storage, just as we inherit hair color, eye color, and other physical traits. In women, the stubborn areas tend to be hips, thighs, and the waist. In men, the troublesome areas are usually the lower abs and the "love handles." This is why all of our goals are different….we all have different “stubborn areas.” 
Training the abdominals every day with hundreds of repetitions will certainly tighten and tone the muscles, but it will do little to remove the fat obscuring the muscles. In fact, it is possible to have a great set of abs that you can’t even see because they are covered up with a layer of fat! This is probably true in many of you with all the core work we do!
Contrary to popular belief, the best way to burn the layer of flab from your midsection is not to do more abdominal exercises, but to do more cardiovascular exercise. Aerobic exercise is the real secret to burning fat. Walking, jogging, bicycling, elliptical exercise and stair climbing are all great fat burners but most don’t put enough intensity or duration into these workouts. Most people give up too early in the fat burning workout. During the first 10 minutes of aerobic activity, glycogen (stored carbohydrates) is the primary fuel source. If you stop after 20 minutes, you’re only getting half of your workout done! You get the cardiovascular health benefits, but you don’t get much fat loss. Because you don't burn significant amounts of fat until glycogen stores are depleted, the key to maximum fat loss is to work out aerobically for 30-60 minutes continuously per session. At boot camp we generally are in our fat burning zones for 45 minutes. The rest is warm up, cool down and abdominal work.
Time to listen up….Even if you’re doing cardio every day, without a good balanced diet, you still won’t see results. Abdominal fat loss is a 50% exercise, 50% nutrition combination. A fat loss plan must be lower in calories (never under 1,200 calories for women). Regardless of how much you workout, if the number of calories you take in is greater than the amount you burn, you’ll still put on abdominal fat. Ideally, you should spread your calories out into five small meals a day instead of 2 or 3 big ones so that you don’t overeat in one feeding. Eat a variety of foods that are all natural, low in fat and low in sugar, with about 55% of the calories coming from carbohydrates, 30% from protein, and 15% from fat. If you’re having a really difficult time losing the last few pounds, keep the protein up and decrease your carbohydrate, especially late in the day and at night. Please do not restrict your diet completely of “carbs” though. You need a little to fuel your fire and get through your workouts and your daily routines.
The final component of your abdominal fat-reducing program is resistance training. It is important to train the entire body. Working one muscle group to the exclusion of others is a common cause of muscular imbalance. Building strong abs without also developing the muscles of the lower back could easily lead to injury. Many people are under the impression that they should only do cardiovascular activities until the weight comes off, then add weight training later on. It’s true that weight training is an anaerobic, so it burns more glycogen than body fat. However, working out with weights will increase your lean body mass, which in turn raises your resting metabolic rate. The faster your metabolism is, the more fat you will burn! A complete program should always include aerobic exercise and weight training for every muscle group.
As always I’m here to help with the food plans, answer questions and track your progress. Call or email me anytime!
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