You can get flat abs without purchasing any fancy equipment or programs online. You simply need to make some changes to your lifestyle. Adding regular cardiovascular exercise along with toning workouts and a healthy diet could get you noticeable results in about four weeks. All you really need is a pair of sneakers, an exercise mat and some discipline. Please consult your physician before beginning any diet or fitness program.
Diet
In order to lose fat from your stomach, you will need to make some changes to your diet. Eat several small meals each day. This will prevent you from becoming too hungry between meals, which often results in overeating. Avoid all junk and processed foods such as soda, cookie, cakes, candy, ice cream and fast food. Treat yourself once a week to avoid feeling deprived. Your diet should consist of whole grains, lean protein, low-fat dairy products and plenty of fruits and vegetables.
Cardio
You will need to add cardiovascular exercise to your diet. The American Heart Association recommends 30 minutes a day, most days of the week. Choose an activity that you enjoy so that you will stick with your plan. Examples of cardio exercise include walking, jogging, dancing, kickboxing and many more. Cardio helps your body burn fat and calories, so the more you do, the more calories you burn. Feel free to increase the length of your cardio session to 45 or 60 minutes as you become more fit.
Toning
Include toning workouts in your plan two or three days each week. Your sessions should last about 30 minutes. Train all of your muscles, but focus on working the muscles of your core by doing exercises such as sit-ups, crunches and planks. If you are new to exercise, check out a strength-training book from your local library to learn the basic principals of weight training. For each exercise you choose, do three sets of eight to twelve repetitions.
Rest
Stress can make your body produce cortisol, which can cause your body to hold weight around your midsection if you have an overexposure to this hormone. Make sure that you are getting plenty of rest and that you are not overly stressed. Use exercise as a method to combat stress in your daily lift, and get plenty of sleep.
Tracking Progress
Track your progress daily or weekly. Make a food journal and use your scale and a measuring tape to track changes in your body each week. Writing down all of your food intake and exercise each day will help you remain accountable to stay on your plan. By tracking your weight and measurements, you can easily catch any slip-ups and get back on track as soon as possible.
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