Muffin Top Madness
What used to be the commonality of over-weight Americans poking fun of their “rolls” has recently been replaced with the humorous chatter of the “muffin top”
The puffy tummies and low back fat that likes to melt over the top of our pants. If you are feeling like the waistline of your pants has more in common with the paper liners that cupcakes and muffins are baked in, pressing your extra weight into a tight circle with the extra spilling over the top, you are not alone.
The Muffin Top Questionnaire
- Do you have great posture?
- Are you training your abs from the inside out?
- Are you getting plenty of rest and avoiding stress?
- Do you eat breakfast?
If you have a Muffin Top and answered no to any of these questions you may find hope in flattening your muffin top with of these simple strategies.
The Posture Check:
Stand tall in front of a mirror so you can see your profile. Does your low back have an exaggerated arch that forces your tummy to stick out? If so, you are victim to the ever-popular pelvic tilt, a side-effect of today’s sedentary lifestyle that causes the rectus formosis (part of your quadriceps muscles) and hip flexors to be tight and weak.
Don’t Forget to Stretch!
Stretches will not only help keep muscles flexible and strong, but can additionally aid postural problems.
Standing strong with your abs pulled in tight, grasp your ankle and gently pull your heel up and back until you feel a stretch in the front of your thigh. Hold the stretch for about 30 seconds. Switch legs and repeat.
Hip Flexor Stretch
Kneel on your right knee with your left foot in front of you. Slowly bend left knee with your left hand on your leg for balance. While keeping your back upright and tall, shift your weight forward onto your front leg until you feel a stretch in your right thigh. Hold the stretch for about 30 seconds.Switch legs and repeat.
Proper Abdominal Training
You can crunch all day long until the sun goes down, but without properly engaging your deep abdominal muscles, you are creating thickness in your core as well as a protruding tummy. Always remember to vacuum in your tummy to your spine before performing any core exercises.
If you are stressed-out, lacking sufficient rest and drinking lots of coffee, chances are you have high Cortisol levels, a hormone that is secreted in our bodies from triggers such as these. Studies have shown that high Cortisol levels are responsible for leaving fat around the midsection, even in those who are relatively lean and tight everywhere else.
Tips to fight Cortisol Secretion:
Try to manage stress and avoid caffeine which tends to exacerbate edginess and anxiety. Getting plenty of rest is crucial to allow your body to recover from tough workouts as well as day to day stress and commitments. DO NOT SKIP BREAKFAST! Even if you are not hungry in the early hours, eat a protein packed meal every morning. Not only will it fire up your metabolism for the day, it will help fight increased Cortisol levels linked to skipping meals.
MELT THAT MUFFIN TOP WITH ZERO CARB FLAX MUFFINS
These are zero carb muffins that will keep help keep your waist tight and trim
2 cups flax seed
5 egg whites
2 whole eggs
5 tablespoons flax oil, coconut oil, or olive oil
1 tablespoon baking powder
1 teaspoon salt
1/2 cup water
3 packets Stevia
2 Scoops SCI-FIT Nutrition Protein Powder of Choice- Banana works well for a low carb banana muffin/bread flavor.
Mix all dry ingredients then add the wet. Whisk together and bake at 350 for about 30 minutes. Divide batter into muffin pans and bake for about 10-15 minutes.
NUTRITION FACTS per serving
11 g fat
less than 1 g carbs
Attention Chocoholics: Use chocolate protein or add unsweetened cocoa powder.
Feel free to add pumpkin, cinnamon, vanilla extract or even top your muffin with natural peanut or almond butter.