by John Mills
There are two critical ways to get a flat stomach, although initiative could often be added as a third element!
One of the ways to get a flat stomach is through regular exercise; the second way is through proper diet. As far as motivation goes, well, nothing is going to happen until you get up and take action for your health.
Exercise
To get a flat stomach and help bring more definition to your abdominal muscles, you'll need to do some exercises which target these muscle groups to strengthen and tone them.
- Decline Board Crunches - with your feet elevated and your hands behind your neck, curl your upper body forward towards your knees, while contracting your stomach muscles. Your shoulders should be elevated and only the small of your back and posterior should be touching the bench. Hold that position for a two-count, then return to start. Repeat for 50 repetitions for three sets.
- Compound Crunches - Start off by lying on your back on a mat. Raise your knees and keep your hands clasped behind your neck. Perform crunches, first lifting your left elbow towards your right knee and then switching to the right elbow towards the left knee. As you move your elbows, move your knees as well, using your abs to do most of the work. Perform three sets of fifty reps each.
- Incline Board - Do the same exercise as above, but keep your head elevated. It may seem like a repeat of the decline board exercise, but this one works your abs in a different way.
- Roman Chair Sit-Ups - Perform 3 10-rep sets of sit-ups slowly while sitting with only your legs supported.
- Roman Chair Back Raises - Using a position opposite of that for Roman Chair sit-ups, lower your head down towards the floor, followed by lifting your upper body, at the same time contracting the muscles of your lower back. Perform three sets of ten reps each.
- Leg Raises - Lying on your back on the mat, arms at your sides. Slowly lift your legs until they're about 2 feet from the floor, keeping your legs straight throughout. Hold for a count of five, lower your legs and repeat for three sets of 20 reps each.
- Compound Leg Raises - In a supine position on the mat with your arms at your sides and keeping your legs straight, elevate your feet about two feet off the floor. Separate your feet until they are three feet apart and hold for a five count, bring them back together, lower and repeat for 20 reps. Perform three sets.
Diet
Diet is the second of the truly effective ways to get a flat stomach. Regular exercise builds and tones your abs, but eating the right kind of diet helps you lose the fat underneath the skin around your midsection and makes your ab muscles visible.
A good diet is made up of protein and complex carbohydrates from high quality sources, lots of fiber and a moderate intake of healthy fats. Protein should account for around one quarter of your caloric intake, with carbohydrates making up 40%. The rest of your calories should come from fiber-rich foods and healthy fats.
- Avoid any simple carbohydrates: Refined sugar, refined flour, artificial sweeteners. - Minimize caffeine and alcohol. - Take supplements: Protein, mixed with water or raw milk, Desiccated Liver tablets, Kelp tablets, Lipotropic amino acids (Lipo3 Compound), Wheat Germ Oil
Initiative - Let's make this simple: Just think of how good you are going to look in your bathing suit and the admiring glances you'll receive from both sexes!
If you're looking for ways to get a flat stomach, there are just two: exercise and diet. As long as you can keep up both of these things, then you'll soon start seeing a difference.
If you would like to learn more about effective Ways To get A Flat Stomach and download a free report revealing the 7 secrets to your ideal body, visit www.wholelifegym.com
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