- Exercise & Fitness
Flattening Your Belly
Getting A Flatter Belly
When you consider the amount of overweight or obese people in this country, it becomes quite obvious that many individuals want to get rid of unwanted belly fat. However, flattening your belly can be tough to do these days with all of the processed foods at the store and fast food restaurants that are right around the corner from most of us. Many of us are also employed at jobs that have us sitting at desk all day so we don't get as much activity as we should. If you have some pounds to lose, now's the time to clean up your diet and start exercising to get rid of the unwanted belly fat you have hanging around your midsection. It will take some motivation and determination to reach your goals. If you are serious about flattening your belly you must focus on diet and exercise to succeed.
Flattening Your Belly Through Dieting
To succeed at flattening your belly you need to get rid of the body fat that's covering up your midsection. This is basically done by consuming less calories than you burn. However, you can end going too far with calorie restriction and lowering your metabolic rate so your body doesn't burn as much fat. Decreasing your daily caloric intake by 500 calories will theoretically lead to weight loss of a pound per week. At the same time, this doesn't mean that you should go a diet that's extremely low in calories if you see results from this.
It's actually better to eat more frequently throughout the day since you'll boost your metabolic rate every time you eat. When you eat more often you'll need for your portion sizes to be small and low in calories. Eating this way will not only raise your metabolism, it will also keep you from energy lags that you may get when you eat the usual 3 meals per day. It's a good idea to prepare your daily meals ahead of time if you want to flatten your belly. Meal replacement supplements can help with this when you don't have the time to prepare enough meals for the day. If you have a bloated belly you may want to try a short cleansing diet to get rid of any gunk that's built up in your digestive system.
Flattening Your Belly Through Exercising
Intense exercise is essential to flattening your belly. If you exercise with high intensity you can not only burn extra calories, you can boost your metabolic rate as well. When you do cardio exercise you should perform some short bursts of very rigorous training. These bursts of high intensity training will speed up your metabolism so that your body continues burning calories after your workout is over. You'll also save time since your cardiovascular workouts will be more efficient.
Another way to boost your metabolism to flatten your belly is to perform weight training workouts. Muscle needs calories to maintain itself, so building more muscle wil cause you to burn more calories. You'll also have a higher resting metabolism so that your body burns calories even when you aren't being active. When you weight train you need to train with high intensity to get the muscles to grow. You also need to allow your self enough recovery time between workouts to avoid over-training.
When you start out you should do cardio one day and weight training the next. Try to get 3 or 4 intense workouts of each weekly. Before you know it, your body fat will start melting away and you'll succeed at flattening your belly.
Ab Workouts To Flatten Your Belly
While ab workouts won't necessarily burn a lot of calories and body fat, they will help you develop the muscles of the midsection. Once you flatten your belly your abs will be more defined if you perform intense workouts for them. The best exercises for developing the abdominal muscles are crunches, leg raises, decline twisting sit-ups, and side bends. There are also some great abdominal exercise machines that will combine cardio and ab workouts so you get a flatter belly and more definition at the same time.
The abs recover quicker than most other muscle groups so it's a good idea to train them more often. Try getting some ab training during at least once every three workouts.
Sample Workout Routine
Chest & Back
Shoulders, Biceps & Triceps
12 - 15
Cardio & Abs
5 - 8 for abs
Others Great Ways To Flatten Your Belly
One thing that may be preventing you from flattening your belly may be that you are retaining too much water. The best way to stop your body from holding to much water is to drink more water. When you drink a lot of water your body won't try to retain as much of it. As an added benefit, your body will also flush away toxins much easier and certain bodily functions will run more efficiently. Drinking 8 to 10 glasses of water daily will go a long way in helping you get a flatter belly.
Another great way to flatten your belly is to suck in your stomach and tighten your abdominal muscles. These are known as ab vacuums. This is something you can do just about any time - when you're sitting at your desk, standing in a line, or lying in bed. Just suck in and tighten your stomach, hold it for 10 seconds, release, and repeat. This will help strengthen muscles that will pull in your belly and make it appear flatter.