Getting flat abs can do more than boost your self-confidence. It can also help reduce your risk for disease. Fat that appears on the stomach has a tendency to become deep and wrap around the organs. This is called visceral fat, and according to Reader's Digest, this type of fat can increase your odds for heart disease, prostate cancer, diabetes and kidney failure. If you want flat abs, you must adjust your eating and exercising habits.
Eating Healthy
To flatten your abs, you have to be selective with your food choices. Bad eating habits need to be exchanged with good ones to keep your calories under control. Eliminate all the foods in your diet that are high in sodium, sugar and saturated fat. This includes frozen dinners, fast food, deep-fried foods, processed meats, commercial baked goods and candy.
Have your diet consist of nothing but nutrient-dense, healthy foods like fruits, vegetables, lean meats, poultry, fish, nuts, whole grains and beans.
Frequent Feedings
Eating small meals every 2 to 3 hours throughout the day is sometimes referred to as grazing. Whatever you decide to call it, you should definitely do it. The verdict is not completely out as to whether this boosts your metabolism, but it can definitely increase your energy levels and keep your belly feeling satisfied.
The end result is you have less of a chance of becoming ravenous and eating huge amounts of food at one sitting. Create meals that are balanced with protein and complex carbs, and have your first meal as soon as you wake up. A turkey loin with steamed cauliflower and quinoa is one example of a healthy meal.
Interval Training
For you to see your abs, you need to strip away the shield of fat covering them up. This can be done with cardiovascular training. To boost your calorie-burning efforts, perform interval training. This is intense, and according to the Mayo Clinic, the more vigorously you exercise, the more calories you'll burn. That being said, start off with a light 5-minute warm-up, then alternate between high and low intensity for 30 minutes.
Have your high intensity bouts be half as long as your low intensity bouts. Perform interval training three days a week on nonconsecutive days and do any form of cardio that you find enjoyable.
Weight Training
Weight training can build muscle throughout your body and increase your resting metabolism. This means you will burn excess calories round the clock. Do exercises that work your entire body, such as push-ups, shoulder presses, back extensions, triceps extensions, biceps curls and squats.
To increase the emphasis on your abs, do as many exercises on a stability ball as possible. Aim for 10 to 12 reps, three to four sets and work out three times a week on the alternating days of your interval training.
Ab Exercises
Ab exercises won't burn a lot of calories, but they can create definition as the fat is being lost. When working your abs, target the upper, lower and oblique areas to ensure you are getting a maximal amount of muscle fiber recruitment. Reverse crunches, leg raises, side bends, bicycle crunches and ball crunches are examples. Perform 15 to 20 reps, three to four sets and work your abs right after your cardio sessions.
Member Comments