The stomach is an area many people wish to target when losing weight. You may be genetically predisposed to carrying more fat around your stomach or just want to get that elusive six pack. The stomach area may even be the last place you will lose fat from, but don't let that dishearten you. With the right exercise plan, taking into account a few factors, you can train your way to a lean midsection.
Weight Training
Most people associate weight training only with those who want to get bigger and stronger, but this isn't the case at all. According to Mayoclinic.com, weight training does increase lean muscle mass, but it also helps burn calories, boost your metabolism and burn fat. Choose multi-joint, compound free-weight exercises such as squats, lunges, bench presses and rows. These work the most muscle groups, so they will burn the largest number of calories.
Cardiovascular Training
Cardio training involves any activity that gets your heart rate up. This could be training on the elliptical, treadmill or bike in the gym, going for a brisk walk or playing sports. There are two basic types of cardio — interval training, where you switch between periods of very high intensity and very low intensity; and steady state, where you train at a moderate intensity for a prolonged period. Aim to use both methods in your training. If you have time, do your cardio first thing in the morning before breakfast, according to bodybuilding diet coach Tom Venuto, because this may help burn more fat and boost your metabolism. However, if this won't fit in your schedule, do your cardio after your weight training, which will have a similar effect.
Stomach Training
While hitting your stomach muscles with a load of abdominal exercises such as situps, crunches and leg lifts may be tempting, this isn't the best use of your time. According to the American Council on Exercise, spot reducing fat from one particular area of your body by doing lots of exercises for it is impossible, because muscle and fat are two separate entities. However, performing stomach exercises can improve the shape and size of your abs, which may make them appear more defined, so add one or two exercises at the end of each workout session.
Considerations
In each workout, aim to do 30 to 45 minutes of weight training, and up to 30 minutes of cardiovascular work, split between steady state and intervals. To begin, train three times per week, hitting your whole body in each weights session. However, as you become more advanced, you may wish to train four days per week and split your weights into upper-body days and lower-body days. Remember, diet is just as important as exercise, so if you want that lean stomach, eat a healthy, calorie-controlled diet.
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