Most fitness experts recommend setting goals that establish healthy habits rather than fixating on visible results like uncovering your six-pack for good reason. Most women fail to live up to their goals and that’s because the rectus abdominis – The primary muscle responsible for making the stomach look more defined is typically covered by belly fat that you can’t spot reduce.
The only way to beat the odds is to develop core strength while reducing overall body fat. We bring lifestyle tips from three women trainers who have perfectly chiseled cores.
Jessica Sims, a certified functional strength coach says eating carbs at a point in the day when energy is most required. On days when she teaches up to seven classes, she refuels with a sweet potato served with clarified butter, a carb-heavy snack that helps her power through workouts. Eat protein after exercise because it helps rebuild the muscles from breaks down during workouts.
Brittany Perille Yobe, a California based fitness trainer says, She eats the same thing, or substitutions that are very close to my normal meal plan, every day. Her daily food intake includes a protein bar before morning workout, a protein shake afterward, and two meals including chicken or fish, veggies like a green salad or bok choy, and a carb like rice, pasta, or potatoes. Lest she wake up hungry or starve her muscles of the protein they need to rebuild while she sleeps, Yobe eats Greek yogurt which contains casein, a slow-releasing protein, right before going to sleep. Some research suggests the technique helps with muscle recovery overnight.
Melissa Alcantara, a Los Angeles based trainer says you don’t have to schlep to the gym to squeeze in a core workout. At home, you can strengthen your abs with one minute of mountain climbers, one minute of flutter-kicks, 15 to 30 toe-touching V-ups, and a one-minute plank hold. Then repeat the entire circuit four times up to twice a week. The quality of the calories coming from something like broccoli versus chips is dramatically different. One needs to be focused, consistent, patient, hard- working and dedicated to achieve their goals.