Myth#1: Spot exercising reduces belly fat

Generally people lose fat in the reverse order, starting where they accumulated it first. For example, Arun adds fat to his midsection and then to his hip area. He then performs abdominal exercises to reduce the fat in the abdomen. Even if he burns enough calories through his abdominal workouts, he will lose fat first in his hip area, as this was the last place it was stored. Therefore, though people can spot train muscles, they cannot necessarily spot reduce fat.

Myth #2: One month to flat stomach

Belly fat did not accumulate in one day, one week or even one month. It was steadily nurtured over years of inattention. Then isn’t it unrealistic to expect it to disappear within a month? The truth is, there is no short cut to six packs! Patience and consistency are the key.

Myth #3: Belly fat is genetic, it runs in my family!

Contrary to what some people believe, everyone can achieve a flat stomach. A diet high in processed foods, refined sugar and foods you don’t tolerate are most responsible for belly fat. Some people are gifted with a high metabolic rate and for them losing weight is easier than others. But with sustained exercise anyone can become fit with a flat stomach.

Myth #4: Belly fat is regular fat

No! People with a large belly (more than 35 inch for women and 40 inch for men) are significantly more susceptible to metabolic diseases. Big belly accompanies a risk of heart disease, stroke and Type-2 diabetes. Most people with a large belly already suffer from abnormal cholesterol or triglyceride levels, hypertension and high blood sugar. Getting rid of this excess fat reduces the chances of metabolic disease substantially.

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Steps to reduce belly fat

#1 Cardiovascular exercise

Perhaps there is no other exercise that reduces belly fat faster than cardio. This does not mean you have to engage in high intensity cardio workouts. The trick here is consistency. Start with a regular 30-minute cardio exercise (walk/jog/run) five times a week. Once your body is familiar with this routine and can take it without too much of complaints, amp it up a bit with other forms of cardio exercises. Do not start with high intensity exercise unless your body is used to it (in which case you would have a flat stomach anyway).

#2 Weight training

Contrary to popular belief, weight training is not about only gaining muscles. A good weight training programme will make you lose more calories in one hour than a 5 km run! Since it is much less intense than an HIIT programme or running, it can be an easy remedy for a flat tummy. Target six months of weight training, at least three times a week, for maximum benefit.

#3 Diet

Although ranked at No. 3 in my column, this can very well be No. 1. Eating less will not ensure a flat stomach. Eating right will! The best option would be to consult a dietician. General guidelines would be to cut down sugary food, beverages, alcohol and packaged snacks to a minimum, if not totally. The diet chart is not a lifetime objective that one needs to follow. Eating right and eating mindfully becomes a matter of habit over time.

Remember that a healthy diet, cardiovascular exercise and weight training are a sure shot to a flat tummy, provided you are consistent with all three. Always consult a professional and obtain medical clearance before starting on a workout.

The writer, a martial arts and fitness coach, is the founder of Mike’s Martial Arts, a Calcutta-based martial arts and advanced functional fitness studio. Contact: mayukhpb@yahoo.co.in