Stop dieting and start a lifestyle

Over the past 8 years I have had enormous fluctuations in weight gain and weight loss. I have tried just about every diet out there: Low carb, high carb, low fat, high protein, juicing, gluten free, paleo, the list could go on for hours and I'm not going to sit here and tell you that some of these diets didn't achieve the weight loss that they promise because they did, however when the time period of the diets ended there was a rebound effect that would have me right back where I started in the first place if not even further back. It took me some time to realize what some of these diets were doing to my body that had long term negative consequences and finally about a year ago I found the answer and it was the simplest solution to what I was unnecessarily making a complex situation.

When we search for popular diets or see commercials for them on the TV, what do they all promise?... massive weight loss right? Well let me ask you this: What if I told you that you lost 20lbs but your body fat stayed identical, so you would look exactly the same, just the scales would change? Of course you wouldn't be happy! This is what happens when we go to low on carbohydrates for a prolonged period. Not only does our body go into a state called ketosis but it also starts burning lean muscle when our goal here is to burn fat. Also ketosis has negative effects on our insulin sensitivity so when we do eventually reintroduce carbohydrates into our diet down the road (which is going to be absolutely necessary for our own health), then we are going to be massively sensitive to them and gain back a lot of weight and body fat. This happened to me multiple times throughout my first few years experimenting with various diets.

The key to losing fat and transforming your body versus just 'losing weight' and looking exactly the same is balance! First and foremost our primary goal should ALWAYS be to improve our health and that requires us to create a lifestyle, not start a diet. We want to implement ways of shopping, cooking, eating and living that are sustainable for as long as we live and allow us to continuously improve our health and our body's aesthetics.

That being said I will be following this article with 3 articles on HEALTHY LIVING & EXERCISE, HEALTHY SHOPPING and HEALTHY COOKING & EATING. It's important that you first throw away the concept of embarking on a journey that has a deadline. Instead set goals but realize that the journey to true health and fitness is infinite. Fulfillment comes from sharing your successes with others and motivating family, friends and peers to embark on their own journeys. We rise in life by lifting others, so don't just give to get... give to inspire others!  

Proven easy steps to get a flat stomach in less time.

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How to get a flat stomach

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!

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