Figuring out how to get rid of a muffin top in 3 weeks is a challenging task.
Whether you need a workout or diet plan, we all want to reduce or get rid of that muffin top as fast as possible, and hopefully in 3 weeks or less.
Muffin tops, bat wings (or bingo wings), love handles, bra bulges and loose skin are all things we strive to get rid of.
Many people like to take the easy road and cover them up.
But why take the easy road when you can put a little bit of work in and get rid of them all together?
You need to begin an all-inclusive exercise, diet, massage, and cosmetic plan in order to get rid of your muffin top in 3 weeks.
It only takes some determined and consistent effort put forth daily to achieve the results you are looking for.
For me, when I see something I don’t like about my health or my body, I try to fix.
Whether that’s working out harder, eating better, supplementing, or doing more cardio, I know if I put in the work, I will see the results.
Can you spot reduce fat?
First, understand that you cannot spot reduce or eliminate the fat in a certain area of the body by just exercising that part of the body.
Your body eliminates fat where it was programmed to.
This could be the hips first, the legs first, or the upper body first. Only your body knows, and you have no control on the order in which your body removes the fat.
With that, you need to take measures to reduce the fat and develop the muscle in all parts of your body.
A balanced approach to toning and tightening troubled areas will be a smarter long-term play for spot reduction.
Your focus should consist of these 7 main points:
- Setting a Goal
- Fat Loss
- Muscle Tone
- Massage
- Hydration and Supplementation
- Firming Creams
- Cosmetic Procedures (if necessary)
If you are serious about getting rid of your muffin top in 3 weeks, while improving your bodily appearance in the stomach, triceps, hips, chest and all the bothersome areas, then try these steps and learn:
How to GET RID of Muffin Top in 3 Weeks
Step #1 Set your Goals
The first thing you need to do to get rid of your muffin top in 3 weeks is to set your goals.
Begin brainstorming the goals you want to accomplish for yourself and your body.
Write down your goals and stick them to the mirror.
The mirror is the best place for you to look at your goals every morning and evening because you can literally look yourself in the mirror and see if you’re progressing towards achieving them.
A properly thought out objective and plan can determine whether you have a real chance at accomplishing that goal.
Be determined and tell yourself that muffin top will be completely gone by the beginning of the year.
If you need help in the goal creating process, check out my article: 10 Ways to Crush your Fitness Goals in 2019
Step #2 Start Working Out
Next, start working out. It’s time to improve your metabolism, burn calories, add muscle, and reduce subcutaneous and visceral fat. You can do this through a well devised exercise program.
Exercise is going to work two-fold.
- One by improving the appearance of your troubled areas by lessening the fat.
- Two by tightening and strengthening the muscles in all regions of the body, also creating a fat burning machine that works while you sleep.
If you want to get the most bang for your buck, try a HIIT (high intensity interval training) workout.
A full body, fat burning HIIT workout is going to be the fastest and most effective way to get your body looking and feeling its best.
One study of an 8 week HIIT program showed a significant decrease in plasma lipids (a group of substances comprising fatty, greasy, oily, and waxy compounds) in the obese.
Another study showed how much time you save with a HIIT workout compered to steady-state training. With the same energy expenditure, the HIIT group only took 36 minutes to get the same fat loss and VO2 max results as the steady-state group training for 68 minutes.
For me, HIIT training has always been my go-to for fitness and fat loss. Do it correctly and you will see life changing results.
Check out my article: How HIIT Cardio Can Get You Down to 8% Body Fat for more evidence on why a HIIT workout plan will be optimal for your weight loss goals.
Step #3 Eat a Low Calorie, High Protein Diet
Your muffin top isn’t going to go away on its own. Eating right is the next way to get rid of your muffin top.
If you want to get rid of your muffin top in 3 weeks, you need to eat everything you’ve been neglecting to eat for the better part of a decade and remove anything that’s not fresh or frozen from your diet.
A diet comprised of fruits, vegetables, lean meats, legumes, whole grains and nuts are going to be the food groups with the highest amount of nutrients, protein, and vitamins, and the least amount of sugar, calories, trans and saturated fats, sodium, and cholesterol.
Your goal should include a protein and nutrient rich, low calorie diet.
Two studies (1) (2) showed that higher protein meals suppress food cravings and thoughts about food by 60%, helping you to eat 441 less calories per day.
In doing so, you create a calorie deficit, helping you to eliminate excess fat, while providing your body the vitamins and energy it needs to thrive.
Step #4 Massage the Troubled Area
A massage not only feels great, reduces stress and pain, eliminates toxins, improves flexibility and sleep, it is beneficial for loose skin and troubled areas as well.
Massaging loose skin will increase blood flow and invoke an anti-aging response.
One study showed that a hand-held oscillating massage device, in conjunction with anti-aging skin cream heightened the effects of the skin cream.
If you need some ideas on massage devices that could help you out, check out my article: 8 Massage, Compression and Recovery Devices for Sore Muscles and Joint Pain
#2 on this list, the percussive massager, can really help improve your troubled areas.
Step #5 Hydrate and Supplement
Water is going to allow your body to metabolize the fat remove the toxins within the tissues.
With proper hydration you not only help yourself lose weight, you’ll begin to have smoother, healthier looking skin.
One study showed that drinking water a half an hour before eating can increase weight loss by 44% over 3 months.
Another way to help your troubled areas is through collagen supplementation.
Collagen, the most abundant protein in the body, is a major component of connective tissue including skin, ligaments, muscles and tendons. It not only improves skin health, it helps relieve joint pain, could prevent bone loss, boost muscle mass, and promote heart health.
Try supplementing with collagen hydrolysate, protein, vitamin C and gelatin, the building blocks for a proper collagen supply within the body.
One study showed that collagen supplementation may help prevent the negative effects of aging skin.
Proper hydration and supplementation are going to be a step you need for your skin to return to its normal and healthy state.
Step #6 Use Firming Creams
The next way to reduce or get rid your muffin top in 3 weeks is through the use of firming creams. If you plan to use firming creams for the body, try to find the retinol-based products.
Retinol is a form of vitamin A and can be used to combat wrinkles, fight acne and is good to promote anti-aging skin.
As stated on #4, use this in combination with massage for best results.
One firming cream I usually recommend for the body is the M3 Naturals Anti Cellulite Massage Oil. The oil is infused with collagen. It tightens, tones regenerates, moisturizes, and targets unwanted fat tissues.
Step #7 Try a Cosmetic Procedure (Optional)
If you’ve successfully lost fat and toned your muscles and you still can’t get rid of the loose skin, it may be best to try a surgical or non-surgical cosmetic procedure.
Some non-surgical cosmetic procedures that could work for you include chemical peels, ablative laser resurfacing, ultrasound skin tightening, and radiofrequency treatments.
Some surgical procedures that could work could include a tuck, lift, or body contouring surgery.
Try to limit this to a last-ditch effort if you’ve given first given diet and exercise a real try.
Summary: How to GET RID of Muffin Top (in 3 Weeks)
If you want to get rid of your muffin top in 3 weeks and spot reduce certain areas of the body, you need to eliminate fat and put on muscle throughout the body while tightening and toning the loose skin in those areas. Exercise alone will do wonders for your body, but if you add in a healthy diet, massage, hydration, supplementation, and firming creams, you’re going to see much better results.
Do you have troubled areas you can’t get rid of? Let me know below and I’ll try to help!!
