Friday, 2 March 2012

Top 8 Ways to Acquire a Flat Stomach

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What do celebrities such as Mario Lopez, Matthew McConaughey, Jennifer Lopez, and Gabrielle Union all have in common? It's not the number of hit movies they have under their belt, or how much money they make per movie. It's that they all have lean, sexy, and defined stomachs! They have the treasured flat abdomens that you want so bad but don't know what to do to get it. That's where I come in. I am going to give you some tips on how to get that much treasured washboard stomach.

1. Consume low-GI foods. Your diet should consist mainly of fruits, vegetables, whole grains, lean meats, poultry, and fish. Whole grains should be consumed in moderation as they are calorie dense.

2. Drink plenty of water. Also decrease liquid calories, such as fruit juices and other high-sugar beverages such as colas, sports drinks, and energy drinks.

3. Don't skip meals. Consuming 5-6 small meals per day will keep blood sugar levels stabilized and decrease unwanted sugar cravings while controlling metabolism.

4. You must resistance train. Your body needs muscle to burn fat. Also, resistance training will increase growth hormone, a powerful fat-burning hormone.

5. Sleep 7-9 hours per night. Proper amounts of sleep keep hormones such as cortisol and ghrelin from spiking which are culprits in abdominal fat and weight gain. Also, growth hormone levels peaks at night while you're asleep.

6. Perform 20-30 minutes of cardiovascular exercise per day. A mix of steady-state and interval training throughout the week will help you to burn more total calories.

7. Stay active throughout the day. Working out at the gym for an hour then sitting for the rest of the day will not get you the washboard stomach that you want so badly. Increase your physical activity levels outside of the gym by performing housework or yard work; playing with your children; or taking the stairs instead of the elevator at work.

8. Last but not least, you must perform appropriate abdominal work. Plank variations, dead bug variations, reverse crunches, and other stabilization-type exercises work best at conditioning all of the abdominal muscles. Remember to stretch your hip flexors as well. When they are tight, they pull your pelvis forward, stretching your abdominal muscles and making them weak.

Follow these tips, and they will put you one step further to reaching your dream of having what many of the celebrities have-a flat, defined abdomen!

Pamela Brown,
Personal Trainer and Fitness Consultant,

Pamela Brown is a personal trainer and consultant in Huntsville, AL. She received her Master's degree in Human Performance Studies from the University of Alabama in 2009, She also has personal training certifications from the American College of Sports Medicine, the National Strength and Conditioning Association, and the American Association of Health, Fitness, and Rehab Professionals. She creates and implements exercise programs for individuals with musculoskeletal, metabolic, and cardiac conditions on a daily basis. Her website,, is dedicated to providing free health, fitness, and nutrition advice for those who want to lose weight, enhance their quality of life, or recover from injury.

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