Monday, December 13, 2010

Flat Stomach - Secrets

Developing a lean, flat stomach takes time and patience, 

especially when it comes to those last few kilograms in 

those hard to lose places. There is only one way to lose 

fat in the so-called ’stubborn areas,’ and that is with

 the correct combination strength training 

(with a extra focus on mid-section), cardiovascular 

exercise 

(short, hard workouts), and stable blood sugar 

(keeps you from adding additional fat and makes it 

easier for the body to use body fat for fuel).

Spot Reduction is a Myth - The first thing you need 

to realize is that it is impossible to ’spot reduce’ fat from 

one specific part of the body. Fat loss occurs systemically, 

meaning that you can’t control where the fat comes from. 

When you burn fat for energy, you will draw it from all 

areas of the body, and the first place you tend to put it 

on will be the last place it comes off.

Cardio, cardio, cardio - Doing all the abs exercises in the

 world will do nothing if you have a layer of fat covering it.

 Doing strength training, or lifting weights, would help, 

but not as much as aerobic exercise. If you want to add 

some ab exercises in after the cardio, that’s great, but 

be sure to work your whole torso, not just the upper 

abs — that includes the lower abs, lower back and the

 muscles that wrap around your sides.

For example, Walking, jogging, bicycling, elliptical 

exercise and stair climbing are all great fat burners. 

Most give up early in the workout. During the first 

10 minutes of aerobic activity, glycogen 

(stored carbohydrates) is the primary fuel source. 

Because you don’t burn significant amounts of fat until

 glycogen stores are depleted, the key to maximum 

fat loss is to work out aerobically for 30-60 

minutes continuously per session.

Diet – Its best to stay away from fried food and too 

many sugary desserts. Abdominal fat loss is a 50% 

exercise, 50% nutrition combination. Regardless

 of how much you workout, if the number of calories 

you take in is greater than the amount you burn, 

you’ll still put on abdominal fat.

Eat Small Meals Regularly - You should try and spread

 your calories out into five small meals a day instead 

of 2 or 3 big ones so that you don’t overeat in one feeding.

Give it Time – If you want to have a flat stomach in 3

 weeks, forget it. Losing fat takes time, and it’s unhealthy

 to lose too much weight too fast. Gradual weight loss is

 healthier, and more likely to be sustained over time. 

Go for a lifestyle change, something you can live with 

for the rest of your life, or you will just yo-yo. 

It’s a marathon, not a sprint.

Feel free to share your tips and stories 

in the comments section below!