Being a woman is such a beautiful thing, but one of the most common struggles among our kind is that damn pudge.  Women tend to hold excess fat around the stomach and hip area, logically so.  Our body fat percentage is naturally higher than men, so try not to get too frustrated when your boyfriend eats a triple cheeseburger and doesn't gain a pound.
I've gotten a few questions lately on how to shed the extra layer of fat in the mid section.  One of my good friends recently texted me recently: She's working out 3-5 days a week, altered her diet to consist of lean protein, vegetables, oatmeal, and fruit, but isn't noticing any fat loss.  She's been doing this for 4 months and wanted some tips on how to tweak her workout to get maximum results.



Let's paint a picture: Similar to my friend, you're working out 3-5 times a week.  You're eating well, rarely drinking alcohol, but you aren't noticing any major results or improvements in your body.

First question: What are you doing for your workouts?

Many times our "workouts" shouldn't be considered a workout.  What intensity level are you working at?  Are you working at a high intensity level where your heart rate is high, or are you able to have a conversation with the person next to you?  If you can carry on a conversation, you're not working hard enough.

My advice: Increase your intensity level.  Sprint a little harder, add resistance, incorporate HIIT (high intensity interval training), and make sure your cardio is making your heart work.  You better be sweating.

How much water are you drinking?

Hydrate!  With the high intensity cardio, ensure that your body is hydrated to remove extra toxins and also help keep you fuller longer.
The key to losing that extra pudge is as simple as that: intensity.  Amp up your cardio (I know, it sucks).  If you're eating a balanced diet, exercising consistently, and maintaining healthy habits (no excessive alcohol, no processed foods, etc.), you should be seeing results.

Don't forget, results take time.  Even with proper diet and exercise, you won't wake up and see results overnight.  Be patient, but also take notice if months are passing by with little results.

Tip: STOP doing hundreds of crunches to get rid of belly fat.  Crunches and ab exercises are great and help tone the midsection, but if you are struggling with fat, you need to burn that first!  Focus on your cardio and fat loss and then move onto developing and toning your abs!

For beginners, I highly recommend working with a trainer if possible.  Even if you meet with a professional 1-3 times, have them give you some tips, do a body analysis, and answer any questions or concerns that you may have.

If you have any specific fitness/health related questions, please leave them below for a Q&A!