Have you dreamed about having a midsection that allows you to feel strong and confident no matter what outfit you are wearing?
We are all looking for the magic workout, diet, or supplement that will help us instantly get the results we want.
Unfortunately, there is no quick and immediate way to get the midsection of your dreams. However, there are some simple strategies you can start doing today to help you get the midsection you want.
Here are some tips to lose weight and build up your core muscles:
1. Be in a caloric deficit
In order to burn fat, you need to be in a caloric deficit. Meaning you need to be burning more calories then you consume! The first thing you need to do is to determine the number of calories you need to consume daily. You can do this using a weight loss calculator, like this one provided by precision nutrition.
Once you have your goal calories set it is time to get going. Be sure to consume as many whole foods as possible and avoid processed food as much as possible. Each meal should consist of multiple veggies, protein, and a small number of starchy carbs (rice, potatoes, squashes, and etc.)
2. Train at high intensity
High-Intensity Interval Training (HIIT) has proven to be the most effective form of exersice for weight loss. Programs like CrossFit has helped hundreds of thousands of people like you get the midsection of their dreams.
HIIT programs like CrossFit are so effective because they combine muscle-building movements with fat-burning cardio-based workouts. It is not uncommon to see to a weighted exersice with a cardio-based movement like goblet squats paired with rowing.
3. Train you midsection directly and indirectly
A common mistake many people make when training for a toned midsection is performing thousands of crunches and similar flexion based exercises. The best way to train your core is to train all of the movements it is responsible for: Flexion, Extension, Lateral Flexion, Rotation, Anit-Rotation, Anti-Flexion, and Anti-Extension. By training all of these movements directly and indirectly you will be able to build a well rounded and strong midsection.
Here are some example movements:
Flexion – Crunches, Reverse Curl Up
Extension – Supermans
Lateral Flexion – Side bends with a dumbbell, side bends in the side plank position
Rotation – wood chops
Anti-Rotation – Pallof Press
Anti-Flexion – Arch holds, side planks, suitcase carries
Anti-Extension – Planks, Sandbag bear holds
A well-rounded program should include all of these movements in some capacity.
In order to get the midsection, you desire it is going to take a combination of nutrition, fat burning workouts, muscle building workouts, and smart core training. There is no shortcut to the body of your dreams it is going to take hard work and dedication. With consistent practice and the right motivation, you can accomplish any goal.