The best thing you can do for your body to lose body fat is to do interval training, both cardio and resistance. You will find you can do short burst interval training anywhere and anytime. Especially the cardio. You can do jumping jacks, jogging in place, walking down the road. There’s no need for a gym here.
To do shortburst cardio just start out at a level that feels comfortable. I walk quickly. Warmup with that for a couple of minutes. Then do a short 30 second burst of all out ~ as fast as you can go, whether that’s running or walking even quicker. Just do what you can do. Then walk again, a little faster than your warm up, but slower. This will allow your body to slow down. Do this pace for 2 minutes. Then do another short 30 second burst of fast. Keep doing this for 15 minutes.
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You will notice an improvement pretty rapidly in your ability to move faster and be less winded, you can always increase the speed or length of time of intervals as you improve.
For your weight training you want to do whole body exercises. This means you only need a few exercises to work out your entire body, this piece of the exercise puzzle only takes about 15 minutes as well. I follow the Fit Yummy Mummy workout plan. She provides excellent images of the exercises as well as an excellent explanation of why you do each one and how. This is the first exercise program I have found that I can stick with.
You can manage your workouts to fit your schedule. You can do 30 minutes 3 days a week or 15 minutes every day. Just make sure you are doing both the strength training and the cardio three times a week.
The last piece of the puzzle is stress.
Now I can hear people groaning already. How am I going to get rid of stress with a two year old running around. Believe me, I hear you. I have the same problem. Here are a few things you can do to help manage your stress.
Sleep well. This can be a hard one with little kids, but make sure you go to bed as soon as you can. The chores and laundry that you try to get done after they go to bed can wait. Go to sleep!
Take small breaks. If you are at work, take a break every couple of hours, walk around, move your body, take a few deep breaths. You can do the same thing at home with your kids. Breathing is a huge part being able to manage stress. Try to remember to take some deep breaths every hour.
Yoga. If you have time do yoga. It will help you feel so much better. If you have small kids, why not get a yoga for kids DVD, and do your yoga with them. It may not make for the BEST practice, but all of you will reap the benefits.
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Meditate. Take a couple minutes to be silent and commune with yourself and the universe. Even if you have small kids you can take a moment, during naps, or after they have fallen asleep to sit and be still. Don’t think of meditation as this huge thing you have to do perfectly. Just sit and breathe, in and out. You can review your day, think about the things you have to be grateful for, just take a moment. If you can wake up a few minutes before the kids it would be a great way to start the day.
So as you can see, losing belly fat is not about your belly at all. It’s about you, the whole person. You have to take care of you and you will see your belly begin to shrink. Take heart, if your belly is where you store most of your fat, it will be the first place you start to lose.
It’s a basic recipe, Burn slightly more calories than what you are taking in using the
Factors of Fat Loss - Supportive Nutrition and Short Burst Exercise
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