If you want to develop a flat, lean stomach you should be ready to dedicate a lot of time and patience in order to achieve the best results, especially when it comes to those last few kilograms from hard to lose body zones ( the so-called ’stubborn areas). However, if you follow the correct combination of strength training (with a special focus on mid-section), cardiovascular workout (short, hard exercises), and stable blood sugar (it refrains you from adding additional fat and makes it easier for the body to use body fat for fuel), you will realize it is not impossible at all.
Spot Reduction is a Myth – First of all, you should know it is an impossible mission to ’spot reduce’ fat from one particular part of the body. Actually, the process of losing fat comes about in a systemic way, which implies that you can’t control where the fat comes from. When you waste energy to burn fat, you will draw it from all body areas, after which you will put it on exactly where it comes off.
Cardio, cardio, and cardio – It will be totally useless doing all the abs exercises, if you have a layer of fat covering your tummy. However, lifting weights or doing strength training may be helpful, but not that much as doing aerobic exercises. So, it is a great thing if you want to include some ab exercises in after the cardio workout, but be sure to work your whole torso, not just the upper abs — meaning the lower abs, lower back and the muscles that wrap around your sides.
For instance, you can jog, ride a bike, walk, do elliptical exercises and climb up the stairs because that will contribute much to burn fat. Despite that, a great number of people are not persistent in doing exercises and it usually happens that they give up early in the beginning of their training course. During the first 10 minutes of aerobic workout, glycogen (stored carbohydrates) is the main fuel source. Due to the fact that you don’t burn considerable amounts of fat till glycogen stores are used up, the key to greatest fat loss is to do aerobic for 30-60 minutes continuously per session.
Diet –Avoid eating fried food and too many sweets. You have to know that abdominal fat loss is a 50% exercise, 50% food combination. No matter how much you exercise, you will still have abdominal fat, if the calories intake is greater than the amount you burn.
Eat Small Meals Regularly – You are recommended to spread your calories out into having small meals during a day instead of 2 or 3 big ones, so that you don’t overeat in one meal.
Give it Time – Don’t even think that you will have a flat stomach in 3 weeks. On one hand, weight loss requires much time, and on the other hand, it’s unhealthy to lose too much weight too fast. It is better to lose it step-by-step, and more likely to be sustained over time. Therefore, change your lifestyle, and follow these tips. Otherwise, you will be struck by a yo-yo syndrome and you will miss the desirable results.