Holding weight in the midsection can lead to increased health risks, such as heart disease and diabetes. Contrary to popular belief, hundreds of daily crunches are not the answer. Minimizing fat in the midsection requires decreasing your total body fat percentage. Making a few changes like staying active and eating natural foods can improve your overall health and flatten your stomach.
Step 1
Perform circuit training three times per week to burn significant amounts of total body fat in a short period of time. Perform one strength training exercise per body part. Do 30 seconds of cardiovascular exercise between each set and move on to the next body part. Repeat for 30 minutes.
Step 2
Perform an abdominal specific workout after strength training. Include exercises that work every angel of the abdominal muscles, like push-ups, leg raises and oblique crunches. Perform four sets of 25 repetitions for each exercise.
Step 3
Eat natural foods to increase your metabolism and fuel your workouts. Consume lean proteins to encourage muscle growth. Eat whole grains, fruits and vegetables to increase your fiber intake and keep you fuller longer.
Step 4
Eliminate alcohol. Just one vodka and cranberry juice can pack 230 calories. Drinking a couple of these on a daily basis can cause a weekly 1 lb. weight gain. Avoid the empty calories, muscle deterioration and bloating associated with drinking.
Tips and Warnings
- Aim to drink 1 gallon of water per day to decrease bloating caused by dehydration.
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