Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

How To Get Rid Of Your Belly Fat Or Pooch

The best way you can get rid of your pop belly or pooch is not by doing a certain AB exercise or by using the latest AB gadget---its through Proper diet and exercise.

Sit-ups, crunches, AB lounges, & other AB gadgets all play a very small part in getting rid of your pop belly or pooch. Doing a 100 sit ups a day may help you build a six-pack but what's the point of you building a six pack if you can't see it while all of your belly fat is covering it up?

If you have enough money to spare?buy one of those AB machines or gadgets that you always see on those infomercials. When you get your AB product I bet that they will give you a free guide on how to diet and exercise properly.

They do this because they know that doing AB exercises alone is not the key to getting rid of your midsection. They know that the only way to get a ripped midsection is to diet and exercise properly.

As far as getting rid of pop belly or pooch?AB exercises play a very small part. You should devote 90% of your time dieting and exercising properly.

So how do you diet and exercise properly?

First of all you don't have to starve yourself or deprive yourself of your favorite foods to diet properly. The easiest way you can start dieting properly is to start off eating six 400 calorie meals a day or 2400 calories a day.

You gals may want to start off with six 350 calorie meals

Stay with six meals for the first week. Then the second week go down to five 400 calorie meals a day and the third week and so on you stay with four 400 calorie meals a day or 1600 calories a day.

As you go down in meals your calorie intake will go down as will your pop belly or pooch. Try to eat all of your meals 2-3 hours apart-doing this will keep your metabolism higher during the day

Proper exercise means doing something that you like to do that involves you moving around for at least 30 minutes a day. You don't have to do 30 minutes of exercise all at once-You can walk for 15minutes in the morning and ride a bike for 15min in the afternoon.

You should try to work up to 60-90 minutes a day of activity if you can. If time is a problem just workout harder in less time. Instead of walking for 15 minutes in the morning and evening just jog or walk faster.

What about doing sit-ups or crunches?You should still do some type of AB exercises but do not make AB exercises the only part of your muscle building routine.

You can increase your metabolism (burn more fat) if you do a total body muscle building routine. Include exercises for every body part that means your upper & lower body and your ABS

Quick Fix. You can instantly get rid of your pop belly or pooch by working on not the rectus abdominus (what you call the six pack or ABS) but the transverse abdominus (TVA).

When you suck in your belly you are actually working your transverse abdominus (TVA) muscle.

The reason why people have flat midsections is not because they have a strong rectus abdominus (or ABS) but because they have a strong transverse abdominus (TVA)

Over the years a combination of you losing strength in your TVA and a gain of fat around your midsection leads to the pop belly or pooch effect.

The best way to work your TVA is to?
1. Place one of your fingers on your belly button
2. Without taking in a deep breath. Try to move your belly button inward as far away from your finger as you can
3. hold your belly button in for 5 seconds working your way up to a minute
4. Advanced: as your holding in your belly button-tightly squeeze your ABS

Another way to work your TVA is to?
1. Suck in your belly (without taking in a deep breath)
2. Tie a rope not too tightly around your midsection.
3. Every time you relax your TVA muscle the rope will tighten up around your waist reminding you to tighten your TVA muscle

As you are doing these two TVA exercises do not hold your breath just breath normally.

Do not rely solely on these TVA exercises to get rid of your pop belly or pooch area. Remember-You still have to diet and exercise properly to get rid of the fat around your midsection.

Here's a quick summarized action plan to get rid of your pop belly or pooch
1. Eat six 350-400 calorie meals a day 2-3 hours apart
2. Walk (or do something) everyday for up to 1 hour a day
3. IF you are going to weight train-do exercises for every body part not just your ABS
4. Train your TVA

I guarantee that you will notice your midsection will get flatter week after week if you follow this plan-If you see any results just email me at and I will gladly offer any help I can.

Adrian Bryant has helped many people reach their fitness goals in his 10+ years of personal training. Adrian holds a B.S. degree in Exercise science from Longwood University. Adrian continues to help people lose weight with his web site


Warning: fopen(,GGLG:2005-22,GGLG:en&q=Weight-Loss&output=rss) [function.fopen]: failed to open stream: HTTP request failed! HTTP/1.0 503 Service Unavailable in /home/boxing/public_html/weight-loss/inc/ on line 81
could not open XML input