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Work out on an empty stomach

Work out on an empty stomach
COURTESY NEDA VARBANOVA

“Always work out on an empty stomach – it burns calories and stored fat. Many people make the mistake of having a banana – which can be equivalent to two slices of bread – before going to the gym and don’t understand why they are not losing weight. Your body is going to burn that banana first before it starts to burn any body fat. But by the time you’re done burning off the banana, you are out of the gym!”  – Neda Varbanova, 28, founder of Healthy with Nedi.

Here are 14 things that happen when you start a beginners weightlifting workout.

Try CrossFit

Try CrossFit
COURTESY SHAUN CLEARY/CHRIS CARIDI

“I’ll stray from using the cliche ‘abs are made in the kitchen.’ But you can easily go from two upper abs to four or six based on what you’re eating! That said, CrossFit has been key for me. We never or rarely do traditional ab exercises. Instead, the core is developed through barbell movements, gymnastics, and conditioning workouts. Folks shouldn’t be relying on the old bicycles anymore.”  – April Kaminski, 36, customer service manager.

Learn the 13 moves that fitness instructors think are a waste of your time.

Work your body from several angles

Work your body from several angles
COURTESY KATIE GRAHAM

“I’ve learned the hard way that being just a cardio queen wasn’t going to give me the six-pack abs I was looking for. I didn’t start to see my abs until I blended what I call the ‘trifecta’ – spin for cardio, barre for toning, and TRX for strength training and core. The combination of working the muscles in all these different ways is where you really start to see the definition – after all, you’re working several angles! I also find it important to nurture my bones and joints with a collagen protein powder like Bulletproof Collagen Protein.” – Katie Graham, 27, owner and instructor at RIDE.

Sneaking in these 60-second exercises can transform your body.

Try low impact workouts

Try low impact workouts
COURTESY SWEATS & THE CITY

“Our best ab results have come from low impact, lengthening workouts: Think Pilates, gliders, and light weights. The other thing to keep in mind is that you can put in a ton of work in the gym and not see the results if you’re not eating a healthy, balanced diet. Our selects: lots of greens, lean proteins, healthy fats, and the right carbohydrates to keep us energised.”  – Dale Borchiver, 27 and Elizabeth Endres, 25, founders of Sweats and The City.

Discover the best workout for every age.

Make sure you aren’t suffering from bloat

Make sure you aren’t suffering from bloat
COURTESY DANIELLE HAMO

“Make sure it’s not bloating and stomach distention that’s your problem. Fibre helps promote elimination. It also combats constipation which can cause a distended belly. When you start increasing fibre in your diet, you must drink more water too, because soluble fibre holds onto water – otherwise you can end up constipated. Aim for two to three litres of water daily. Sodium and potassium are electrolytes in charge of water balance in our body. Sodium causes retention of water and potassium flushes out extra water helping you achieve a flatter and bloat-free stomach. Aim to limit sodium and add foods naturally high in potassium into your diet; most fruit and veggies are high in potassium.”  – Danielle Hamo, RD LD/N in private practice.

Learn how to eat your way to a bloat-free belly.

Abs are made out of the kitchen

Abs are made out of the kitchen
COURTESY ALLIE METSELAAR

“My best advice on how to get abs is simple: healthy eating, lift weights, and HYDRATE! You only need to train your core two to three times per week and make sure to get adequate rest. Abs are built outside the gym more so than in the gym, so living a healthy lifestyle is a must. Make sure you eat a high protein diet and stop eating when full.”  – Allison Metselaar, 30, founder of Healthy Alibi.

Discover 10 sneaky ways you might be making yourself dehydrated.

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Drink watermelon water

Drink watermelon water
COURTESY SASHA GADEK

“During the hot summer months, it’s easy to let your hydration slip, especially when you are out there killing it in your core workouts! Since every summer I find myself craving watermelons, WTRMLN WTR is what I love to hydrate and get a sweet pick me up. I’ve also found that it’s important to work on training all my core muscles, making sure to hit the front, sides (obliques), and even my back.”  – Sasha Gadek, 32, medical practice manager.

Load up on protein and healthy fats – yes, you need fat to burn fat!

Load up on protein and healthy fats – yes, you need fat to burn fat!
COURTESY MAURIZIO BACCI

“Protein will help you build lean muscle and burn body fat, as will eating healthy fats such as those found in raw nuts, nut butters, fish oils, and olive oil.”  – Ilaria Cavagna, 45, Pilates instructor and founder of High Heel Rescue.

Here are 11 healthy, high-fat foods you should be eating.

Use full-body equipment

Use full-body equipment
COURTESY ALI BOURGERIE

“A key for me has been continuous movement using full body equipment like TRX. I will do a few movements in a sequence with minimal rest time in between sets. This allows my muscles to stay under constant tension for several minutes. An example is TRX side plank knee tucks paired with TRX body saw. The burn is unreal and I’m always out of breath!”  – Ali Bourgerie, 25, certified holistic nutritionist.

This 15-minute strength training routine works your whole body – seriously.

Eat a rainbow of good carbs

Eat a rainbow of good carbs
COURTESY @BIANCAMAYCHEAH

“When it comes to getting six-pack abs, diet is very important. I always eat a rainbow of colours and I always eat carbs – but only good carbs like quinoa, sweet potatoes, pumpkin, etc. I need to eat carbs to fuel my body so I can work out and then mix with proteins to assist in muscle growth and recovery.” – Bianca Cheah-Chalmers, 37, model and founder of digital publication Sporteluxe.

Is pasta healthy? Here’s what a nutritionist thinks.

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