The muffin top results in plenty of extra width and hang, that can often result in something like bra bulge, or having excess flab pouring out of one’s outer clothing. While it’s not necessarily a terrible thing, these extra rolls can be unsightly, and distract from one’s overall look. The question is, how do we lose this muffin top effect, and do so quickly? More importantly, how long will it take to rid the excess fat?
How Long to Get Rid of Muffin Top Fat?
The answer to this question, will depend on how much excess flab, a person has.
Some shorter women, may only have 5-10 lbs to lose, as their frame makes the muffin top look more pronounced than it actually is. In that case, 3-4 weeks is definitely doable, to get rid of the excess.
People can often have way too high of expectations, when it comes to fat loss and getting into shape. You didn’t put on the fat in a day or two, so, it’s not going to come off that fast either.
The ideal to shoot for is between 1-3 lbs of fat per week lost. I know, it doesn’t sound like a lot, but the visual differences become quite apparent within a few weeks. A 10 lb loss, in a side by side photo, is very noticeable. However, we don’t always see it for ourselves, when looking daily in the mirror.
Also, keep in mind that, fat loss doesn’t occur in one area of the body. The body will gradually tap into its fat stores (stored energy), when it is in a caloric deficit (energy deficit). So, the extra rolls on the back and sides, will come off eventually when total body fat is reduced.
How long the whole process takes? Depends. Most folks, should expect to take 8-12 weeks. It can happen faster or take more time, depending on the starting point, but that is a great time table to shoot for.
What Are Some Exercises to Lose It?
There aren’t any. At least not exercises to lose fat in a specific area, also known as, spot reduction.
As I wrote above, fat is lost gradually over the entire body, and not just in whatever area you want. So, the muffin top will reduce itself, with a consistent calorie deficit.
How do we achieve this? Through the use of diet and/or exercise, to stay below our caloric totals, forcing the body to tap into fat reserves for energy.
It doesn’t matter how much weight lifting or cardio one does each day, if you are still eating too many calories, you won’t lose any fat.
Now, this doesn’t mean starving oneself. That’s a really stupid strategy and very unhealthy.
Instead, it is setting a daily caloric intake, at a level where one would lose 1-3 lbs per week and sticking to it. Exercise can help burn these calories and build muscle, but just doing back lifting movements, won’t get rid of the muffin top on its own.
It doesn’t take that long to lose the fat, once a proper plan is in place. 5-12 lbs per month is a good pace, and time flies by, once you’re in the thick of things.
You can take on the planning yourself or get ahold of a program that sets a course for you. In either case, you will need to keep track of the number of calories you burn while exercising.
I have used for years, a cardio program called, Visual Impact Cardio. It is an ebook course, designed by fitness trainer Rusty Moore, and it works!
The total program actually consists of three separate levels in one. Each phase of the plan lasts 8 weeks. However, many times, doing only one phase will be enough to break down the fat.
It’s an intense program, but it burns a lot of calories and the fat loss is fantastic. The best part is, that it lays out the entire plan for you, and explains why you’re doing the workouts in this way.
You get a nice mix of shorter, high intensity workout days. Then, it will be a slower steady state day, and a blend in between those two. You just follow the plan as best you can and keep track with your diet.
Doing that, will get the muffin top to melt away fast.
Visual Impact Cardio is an ebook program, so, it gets emailed to you for download right away. That way, you can get started immediately, and don’t need to wait around for something in the mail.
It’s currently priced at only $37. You get a 60 day money back guarantee and a full six months of workouts laid out for you. So, you can keep the fat off, and have a base of knowledge on getting in shape moving forward.
If you want a roadmap for banishing the belly fat quickly, please click the link below, to get Rusty Moore’s full breakdown of his program and why it works. I do receive a commission, if you decide to purchase, but this is the program that I use for fat loss and have for years now. So, I absolutely beleive in its results.