Everyone wants to know the secret of
how to get a flat stomach and today I’m here to show you how simple
it is to achieve in as minimal time as possible. When it comes to
getting a flat stomach and those eye catching abs that everyone
wants, there are two main factors to consider; your diet and your
exercise.
DIET:
As far as what diet to follow for a
flat stomach, my recommendation is a low fat, moderate carbohydrate
and high protein diet that’s about 500 calories below your
base metabolic rate (See my previous article “what is the best way
to lose fat” for more in depth information on calculating your base
metabolic rates and transferring them in daily fats, carbohydrates
and proteins). I encourage you to stay away from fad diets and do
not give yourself a deadline. Instead create a way of eating that
is sustainable for many years to come and promotes all round better
health and fitness, as well as continuous progress towards a better
body and the best version of yourself you can possibly be! Your
primary drink MUST be water; try and drink at least
10-16 cups of water per day if not more. Stay away from alcohol
(special occasions are ok but keep this limited to a few times a year
if you want to be the best version of yourself). Coffee and tea are
also ok once or twice a day but stay away from sugars and creamers as
they are detrimental to what the goal is here; a flat stomach.
Finally DO NOT STARVE YOURSELF, this will have an adverse effect and
have long term consequences that will make achieving a flat stomach
even more difficult than when you started… we need food to fuel our
bodies, the key to achieving a flat stomach is just making those
foods the right ones, at the right time and the right amount.
EXERCISE:
When it comes to exercising for a flat
stomach we are going to keep it simple. You are going to perform
light cardiovascular exercise 3 times per week, you are going to
perform an abdominal workout 3 times per week and you are going to
get a rest day every week. Here is an example of how you can split
your week for that flat stomach you have always wanted:
Monday, Wednesday & Friday:
AT HOME: 30-45 minutes of fast paced
walking (you should not be so out of breath that you cannot talk but
you should be out of breath to the point that holding a conversation
is difficult)
AT THE GYM: Choose any piece of cardio
equipment and perform 30-45minutes (hold onto the heart rate monitors
and keep your heart rate between 130-145BPM) {if heart rate monitors
are not available, you should not be so out of breath that you cannot
talk but you should be out of breath to the point that holding a
conversation is difficult}
Tuesday, Thursday & Saturday:
AT HOME: (hold each pose for 30seconds,
45seconds or 1 minute depending on ability level. Perform each
exercise as a circuit with no rests and repeat 3 times with a
90second rest between circuits)
- Planks
- Side plank left
- Side plank right
- Rear planks
AT THE GYM: (repeat each exercise as a
circuit for the repetitions listed with no rest. Repeat the circuit 3
times with 90 seconds rest between each circuit)
- Cable crunches x30-40repetitions
- Oblique decline twists x30seconds-1minute
- Hyperextensions x15-20repetiotions
- Leg raises x10-20repetitions
Sunday:
REST
So there you have it; how to get a
flat stomach! Subscribe to my Facebook channel for more information
and updates on exercises and tips for achieving a flat stomach.
Remember this isn’t something that happens over night, it takes
hard work and discipline but the end result is worth it; “the
journey of a thousand miles starts with a single step”… let’s
take the first step today!
Follow me on |
No comments:
Post a Comment