A flat stomach is attainable with diet, exercise, and weight lifting, even if you've never had a flat stomach. If you were wondering if it was possible to get a flat stomach if you never had one I am here to say you can. No matter how much exercise you do, however, you will not lose weight, get a flat stomach, or lose excess fat if you eat more than you burn. Get started on a different diet as soon as you can. Here are some helpful tips to get you started on your road to a flat stomach.
Start aerobic exercise 3-5 times per week for 25-30 minutes. Aerobic exercise burns lots of calories.
Start weight lifting 2-3 times per week. It will build muscle. Muscle is important because it is the engine that burns calories (and fat), and it also helps maintain metabolic rate. The more muscle you have, the better. Muscle will also tone the physique under the fat, and even if you don't lose fat, it's possible that your appearance will change and your clothes might even fit looser.
Start abdominal exercises. Although you can't spot reduce, you can tighten and tone the muscle under excess fat. Here are some of the most popular, and beneficial exercises for getting that flat stomach. You should do these in addition to eating right, and of course doing your cardio exercises.
Bicycle Maneuver:
Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring your knees up to about 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even, relaxed breathing throughout.
Captain's Chair:
Stabilize your upper body by gripping the handles and lightly pressing your lower back against the back pad. The starting position begins with you holding your body up with legs dangling below. Now slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring the knees up and return them back to the starting position.
Exercise Ball:
Sit on the ball with your feet flat on the floor. Let the ball roll back slowly. Now lie back on the ball until your thighs and torso are parallel with the floor. Cross your arms over your chest and slightly tuck your chin in toward your chest. Contract your abdominals, raising your torso to no more than 45 degrees. For better balance, spread your feet wider apart. To challenge the obliques, make the exercise less stable by moving your feet closer together. Exhale as you contract; inhale as you return to the starting position.
Vertical Leg Crunch:
Lie flat on the floor with your lower back pressed to the ground. Put your hands behind your head for support. Extend your legs straight up in the air, crossed at the ankles with a slight bend in the knee. Contract your abdominal muscles by lifting your torso toward your knees. Make sure to keep your chin off your chest with each contraction. Exhale as you contract upward; inhale as you return to the starting position.
Reverse Crunch:
Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head or extend them out flat to your sides-whatever feels most comfortable. Crossing your feet at the ankles, lift your feet off the ground to the point where your knees create a 90-degree angle. Once in this position, press your lower back on the floor as you contract your abdominal muscles. Your hips will slightly rotate and your legs will reach toward the ceiling with each contraction. Exhale as you contract; inhale as you return to the starting position.
No matter how much exercise you do, I can't stress the importance of eating right and doing your cardio. It all boils down to the need to eat less then your body needs, so it burns fat. When you do this, you start to see results and you can get that flat stomach. Exercise is the way to burn extra calories that calorie trimming and diet alone can't do. Cardio will kick start your metabolism and help you burn more and more calories then if you just diet. Stick with it, and remember, nothing happens overnight, but with time and work, you can achieve that flat stomach you are seeking.
Thursday, April 30, 2009
Tuesday, April 28, 2009
The Best Diet Tips for a Flat Stomach
Everyone knows the keys to losing weight: Eat less and exercise more. Sounds simple enough, but in the context of real life and its demands, it can be anything but simple. There is no secret in how to flatten your stomach. Getting six pack abs is attainable, if that is what you desire. You can lose weight and not resort to diet pills and fad diets. All you need is some help, and a different way of looking at things. Diet and exercise are key, and here are some helpful tips to keep you on the path.
Drink plenty of water or other calorie-free beverages. People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need. If you don't like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories.
Think about what you can add to your diet, not what you should take away. Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day. It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food. You're also less likely to overeat because fruits and vegetables displace fat in the diet. And that's not to mention the health benefits of fruits and vegetables.
Be choosy about nighttime snacks. Mindless eating occurs most frequently after dinner, when you finally sit down and relax. Sitting down with a bag of chips or cookies in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, but out of habit.Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream. Once you find that you're usually satisfied with the low-cal snack, try a cup of zero-calorie tea.
Enjoy your favorite foods. Putting your favorite foods off limits leads to weight gain because it triggers rebound overeating. Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag. You can enjoy your favorite foods, but you must do so in moderation.
Eat several mini-meals during the day. If you eat fewer calories than you burn, you will lose weight. But when you're hungry all the time, eating fewer calories can be challenging. Divide your daily calories into smaller meals or snacks and enjoying as many of them as you can early in the day -- dinner should be the last time you eat.
Eat protein at every meal. Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control. Diets higher in protein and moderate in carbs, along with a lifestyle of regular exercise, have an excellent potential to help weight loss. Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yogurt, cheese, nuts, or beans, at meals and snacks.
Spice it up. Add spices or chilies to your food for a flavor boost that can help you feel satisfied. Food that is loaded with flavor will stimulate your taste buds and be more satisfying so you won't eat as much. When you need something sweet, suck on a red-hot fireball candy for a long-lasting burst of sweetness with just a few calories.
Stock your kitchen with healthy convenience foods. Having ready-to-eat snacks and meals-in-minutes staples on hand sets you up for success. You'll be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 or 10 minutes.
94% fat-free microwave popcorn (20-25 calories per cup, and you can make it in two minutes or less) Frozen vegetables Bags of pre-washed greens Canned diced tomatoes Canned beans Whole-grain wraps or pitas Pre-cooked grilled chicken breasts A few containers of pre-cooked brown rice
Order children's portions at restaurants. When you are eating out, order a child's pizza or a small sandwich as an easy way to trim calories and get your portions under control. Another trick is to use smaller plates. This helps the portions look like more, and if your mind is satisfied, your stomach likely will be, too.
Eat foods in season. If you don't love certain fruits or vegetables, it could be because you ate them out of season when they have little taste or flavor. When you eat seasonally, fruits and vegetables are more flavorful, at their best, and I promise you won't be disappointed.
Swap a cup of pasta for a cup of vegetables. Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year. You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables.
Use non-food alternatives to cope with stress. Sooner or later, you're going to be faced with a stressful situation. Instead of turning to food for comfort, be prepared with some non-food tactics that work for you. Try reading a few chapters in a novel, listening to music, writing in a journal, practicing meditative deep breathing, or looking at a photo album of loved ones, go for a run, go for a walk, swing a bat, anything to get your mind of the stress.
Be physically active.Although it may seem counter intuitive, don't use exercise either to punish yourself for eating or to "earn" the right to eat more. When you do, it sets up a negative thought pattern, which is why so many people say they hate to exercise. Instead, focus on how great you feel, how much better you sleep and how much more energy you have when you exercise. Physical activity is good for you whether you are trying to lose weight or not, so keep it positive and build a lifelong habit.
Drink plenty of water or other calorie-free beverages. People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need. If you don't like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories.
Think about what you can add to your diet, not what you should take away. Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day. It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food. You're also less likely to overeat because fruits and vegetables displace fat in the diet. And that's not to mention the health benefits of fruits and vegetables.
Be choosy about nighttime snacks. Mindless eating occurs most frequently after dinner, when you finally sit down and relax. Sitting down with a bag of chips or cookies in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, but out of habit.Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream. Once you find that you're usually satisfied with the low-cal snack, try a cup of zero-calorie tea.
Enjoy your favorite foods. Putting your favorite foods off limits leads to weight gain because it triggers rebound overeating. Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag. You can enjoy your favorite foods, but you must do so in moderation.
Eat several mini-meals during the day. If you eat fewer calories than you burn, you will lose weight. But when you're hungry all the time, eating fewer calories can be challenging. Divide your daily calories into smaller meals or snacks and enjoying as many of them as you can early in the day -- dinner should be the last time you eat.
Eat protein at every meal. Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control. Diets higher in protein and moderate in carbs, along with a lifestyle of regular exercise, have an excellent potential to help weight loss. Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yogurt, cheese, nuts, or beans, at meals and snacks.
Spice it up. Add spices or chilies to your food for a flavor boost that can help you feel satisfied. Food that is loaded with flavor will stimulate your taste buds and be more satisfying so you won't eat as much. When you need something sweet, suck on a red-hot fireball candy for a long-lasting burst of sweetness with just a few calories.
Stock your kitchen with healthy convenience foods. Having ready-to-eat snacks and meals-in-minutes staples on hand sets you up for success. You'll be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 or 10 minutes.
94% fat-free microwave popcorn (20-25 calories per cup, and you can make it in two minutes or less) Frozen vegetables Bags of pre-washed greens Canned diced tomatoes Canned beans Whole-grain wraps or pitas Pre-cooked grilled chicken breasts A few containers of pre-cooked brown rice
Order children's portions at restaurants. When you are eating out, order a child's pizza or a small sandwich as an easy way to trim calories and get your portions under control. Another trick is to use smaller plates. This helps the portions look like more, and if your mind is satisfied, your stomach likely will be, too.
Eat foods in season. If you don't love certain fruits or vegetables, it could be because you ate them out of season when they have little taste or flavor. When you eat seasonally, fruits and vegetables are more flavorful, at their best, and I promise you won't be disappointed.
Swap a cup of pasta for a cup of vegetables. Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year. You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables.
Use non-food alternatives to cope with stress. Sooner or later, you're going to be faced with a stressful situation. Instead of turning to food for comfort, be prepared with some non-food tactics that work for you. Try reading a few chapters in a novel, listening to music, writing in a journal, practicing meditative deep breathing, or looking at a photo album of loved ones, go for a run, go for a walk, swing a bat, anything to get your mind of the stress.
Be physically active.Although it may seem counter intuitive, don't use exercise either to punish yourself for eating or to "earn" the right to eat more. When you do, it sets up a negative thought pattern, which is why so many people say they hate to exercise. Instead, focus on how great you feel, how much better you sleep and how much more energy you have when you exercise. Physical activity is good for you whether you are trying to lose weight or not, so keep it positive and build a lifelong habit.
Wednesday, April 15, 2009
What Are Some Easy Tricks to Help Me Cut Calories
There are many ways to cut calories and eat better. Your diet and exercise plan will help you flatten your stomach and get six pack abs, if that is your goal. Maybe you just want to lose a little weight and eat a little lighter. Stomach exercises will help flatten your stomach, but no amount of exercise alone will help anyone see your abs without losing a little weight and cutting back on the calories. Here are some helpful tips you can use to achieve your goals.
When eating out, Halve it, and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage and dessert. Skip the dessert, or get one and share.
Use a salad plate instead of a dinner plate. You will put less on the plate and give your body a chance to fill up, preventing you from making that second trip. It will also help fool your eyes into thinking you have a full plate.
Eat the low-cal items on your plate first, then graduate to the higher calorie ones. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you'll be full enough to be content with smaller portions of the high-calorie choices.
Instead of whole milk, switch to 1 percent. If you drink one 8-oz glass a day, you'll lose 5 lbs in a year.
Skip or limit your juice intake. Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of fruit juice a day. Get the calories from foods you chew, not beverages. Have fresh fruit instead of fruit juice.
Cut back on or cut out caloric drinks such as soda, sweet tea, lemonade, etc. Empty calories are your diet's worse enemy. People have lost weight by making just this one change. If you have a 20-oz bottle of Coca-Cola every day, switch to Diet Coke. You should lose 25 lbs in a year.
Keep a food journal. It really works wonders.
Use mustard and low calorie condiments instead of mayo.
Eat more soup. The non creamy ones are filling but low-cal.
Take your lunch to work. You will be amazed at how much money you save, and how healthier it can be.
Have mostly vegetables for lunch.
Eat out less. Eat at home.
Limit alcohol use to weekends.
When eating out, Halve it, and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage and dessert. Skip the dessert, or get one and share.
Use a salad plate instead of a dinner plate. You will put less on the plate and give your body a chance to fill up, preventing you from making that second trip. It will also help fool your eyes into thinking you have a full plate.
Eat the low-cal items on your plate first, then graduate to the higher calorie ones. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you'll be full enough to be content with smaller portions of the high-calorie choices.
Instead of whole milk, switch to 1 percent. If you drink one 8-oz glass a day, you'll lose 5 lbs in a year.
Skip or limit your juice intake. Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of fruit juice a day. Get the calories from foods you chew, not beverages. Have fresh fruit instead of fruit juice.
Cut back on or cut out caloric drinks such as soda, sweet tea, lemonade, etc. Empty calories are your diet's worse enemy. People have lost weight by making just this one change. If you have a 20-oz bottle of Coca-Cola every day, switch to Diet Coke. You should lose 25 lbs in a year.
Keep a food journal. It really works wonders.
Use mustard and low calorie condiments instead of mayo.
Eat more soup. The non creamy ones are filling but low-cal.
Take your lunch to work. You will be amazed at how much money you save, and how healthier it can be.
Have mostly vegetables for lunch.
Eat out less. Eat at home.
Limit alcohol use to weekends.
Thursday, April 9, 2009
All About The Best Stomach Exercises and How You Use Them
It is only natural, most people want to look their best, and exercising their stomach muscles is usually a huge part of most fitness programs. If so much time and energy is going to be focused on this muscle group, it is a good idea to know what the best stomach exercises are. There are many resources available for finding the best stomach exercises, and plenty of people to say what they consider the best, so how can a person decide for themselves which truly are the best exercises for working their stomach muscles?
First of all it is important to note that the best stomach exercises are those that a person is willing to do. No matter how effective the exercise is, if a person isn't going to do them consistently the exercise will not benefit that particular individual. It is also important to note that the best stomach exercises do not necessarily require equipment to perform them, although some machines and equipment may work quite well for some people.
When a person decides on a fitness program that includes stomach exercises, it is best to include stomach exercises that work the different parts of the stomach. If a person simply concentrates on one area of their stomach, there workout will not be as effective. The best stomach exercises, combine working the oblique, which are the side muscles, the lower abdominal, the mid section and also the upper section.
Some of the most popular stomach exercises are crunches. These are a very effective exercise and very convenient since they can be performed anywhere without any equipment. The next stomach exercise that is also very popular and goes along with the basic crunch is the side crunch, which works out the oblique.
Some people consider the best stomach exercises to be included in a Pilate's workout. The reason for this is because in Pilates, the whole focus is on the core of the body which is the abdominal, or stomach muscles. Every movement in a Pilate's workout will work the stomach muscles either directly or indirectly. These exercises can be found on the Internet, either the exercise itself or video's that can be purchased.
Another good exercise that some fitness experts considers to be one of the best stomach exercises involves laying flat on your stomach, leg straight and then raising your body up using your arms as your hands are clasped together and keeping your body straight as if doing a push up. Hold this position as long as you can stand. This is an excellent movement to strengthen the whole stomach.
Remember again though that just because one person may consider a specific exercise to be the best stomach exercise that does not necessarily mean it is the best for everyone. Each person's body is different and will respond differently to certain movements. Any one serious about working on the abdominal muscles will find it most helpful to try several different stomach exercises and then determine which one they can both feel and see results with. If one exercise is simply too hard to do correctly, or does not feel like it has done anything for the muscle group worked, that exercise is clearly not the best and the person should find what works best for them.
First of all it is important to note that the best stomach exercises are those that a person is willing to do. No matter how effective the exercise is, if a person isn't going to do them consistently the exercise will not benefit that particular individual. It is also important to note that the best stomach exercises do not necessarily require equipment to perform them, although some machines and equipment may work quite well for some people.
When a person decides on a fitness program that includes stomach exercises, it is best to include stomach exercises that work the different parts of the stomach. If a person simply concentrates on one area of their stomach, there workout will not be as effective. The best stomach exercises, combine working the oblique, which are the side muscles, the lower abdominal, the mid section and also the upper section.
Some of the most popular stomach exercises are crunches. These are a very effective exercise and very convenient since they can be performed anywhere without any equipment. The next stomach exercise that is also very popular and goes along with the basic crunch is the side crunch, which works out the oblique.
Some people consider the best stomach exercises to be included in a Pilate's workout. The reason for this is because in Pilates, the whole focus is on the core of the body which is the abdominal, or stomach muscles. Every movement in a Pilate's workout will work the stomach muscles either directly or indirectly. These exercises can be found on the Internet, either the exercise itself or video's that can be purchased.
Another good exercise that some fitness experts considers to be one of the best stomach exercises involves laying flat on your stomach, leg straight and then raising your body up using your arms as your hands are clasped together and keeping your body straight as if doing a push up. Hold this position as long as you can stand. This is an excellent movement to strengthen the whole stomach.
Remember again though that just because one person may consider a specific exercise to be the best stomach exercise that does not necessarily mean it is the best for everyone. Each person's body is different and will respond differently to certain movements. Any one serious about working on the abdominal muscles will find it most helpful to try several different stomach exercises and then determine which one they can both feel and see results with. If one exercise is simply too hard to do correctly, or does not feel like it has done anything for the muscle group worked, that exercise is clearly not the best and the person should find what works best for them.
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