How to Get Flat Abs in Only 30 Days

Do you suffer from a gut that just won’t stop?  Well, you don’t have to put up with this condition.  With some hard work, you can get flat abs in just 30  short days.

The key to flat abs is is a regimen that works all of your abdominal muscles.  You should do the following exercises a minimum of four times a week for four weeks if you want to get flat abs in just one month.

You will notice that none of these exercises to get flat abs in 30 days requires any special equipment.  You can do the entire workout on your floor needing only a bottle of water.

If you dont wan't to do all that exercises, you can try out this program... I tried out and was pretty succesfull

First, you will do belly rolls.  These work your vertical ab muscles.  What you do is sit with your legs bent, feet flat on the floor with your arms straight in front of you.  Exhale your breath and roll back until your lower back touches the ground.  Then inhale and roll back up.

You will want to repeat the belly rolls 15 times and then do this variation: when you exhale, roll your body back until your shoulders touch the ground.  Repeat the shoulder belly rolls 15 times as well.

Next up is tummy curls.   These work your horizontal ab muscles.  What you will do is lie on your back and bend your knees at about an 80 degree angle.  Raise your feet slightly higher than your knees.  Lift your rear end and roll back to your shoulder blades.  Inhale and then roll to your tail bone without letting your butt touch the ground.  Repeat the tummy curls 20 times.

The third exercise is the cross crunches which help out your waist.  You are going to use a 1 liter bottle of water to do this exercise.  Lie on your back with your knees bent at a 90-degree angle with the floor and cradle your left hand behind your head. Hold the water bottle in your right hand.  Lift your head and shoulders off of the ground and reach across your body, so the bottle is outside your left knee. Repeat 20 times before switching sides and doing it another 20 times.

Tailbone lifts are the next exercise and they work your lower ab muscles.  What you are going to do is lie on your back, arms stretched straight over your head and legs fully extended and crossed in the air. Exhale as you lift your tailbone, and then slowly lower your back as you inhale.  Resist the urge to just drop on the way down.  Do this exercise 30 times before moving on.

The final exercise is inverted crunches.  These work your lower back muscles.  To perform this exercise, lie on your stomach, arms in front of you as if flying. Exhale and lift just your right arm and left leg as high as you can. Then inhale and lower your leg. Switch off, lifting your left arm and right leg. Alternate sides, doing 20 lifts on each side. As a final step, lift both arms and legs 20 times.

If you want to get flat abs in just 30 days, you will follow this exercise regime diligently for a full month.  Remember to schedule in the exercises at least four times per week.

While there are no magic cures for getting rid of belly fat, flat abs in 30 days is not an impossibility with the right amount of work.

As i said before: If you dont wan't to do all that exercises, you can try out this program... I tried out and was pretty succesfull

How To Lose Your Belly Fat Get Fit All Over

Are washboard abs your dream?  Do you want a flat, firm stomach?  This article will examine how to lose your belly fat.

You need to realize that your belly is the first area where you will see large amounts of fat accumulate and it is the last area where you will lose it.  That’s why you will sometimes see otherwise fit people with a little bit of a pouch.  Even people who go to the gym regularly and mostly eat right can be concerned with their stomachs because every mistake is written there. How to lose your belly fat starts with the concept that you’ve got to be in pretty good shape to start with.

If you are 50 pounds over weight, you shouldn’t be concerned with how to lose your belly fat right now.  Your present concern is losing the extra weight.  A general combination of diet and cardio and strength training exercises is what you want to focus on.

If you are at your ideal weight or weigh 5 pounds more, then you can start worrying about how to lose your belly fat.  At this point, you have a good chance of really tackling the problem.

Most people advocate sit ups or crunches to take off this last little bit.  Indeed, sometimes “belly fat” isn’t fat at all but untoned muscles.

If you do have belly fat, a step up from sit ups and crunches is using a stability ball.  Scientists at Sacramento State University in California took muscle fiber samples from people who regularly did crunches and people who regularly used a stability ball and found that the ball users had twice the muscle fiber.  This $30 piece of equipment that you can buy at a sporting goods store is well worth the investment.

Next, consider exercises that bring your legs level to or above your waist.  Many people have found that kickboxing is an excellent activity to give them flat stomachs.  Not only are you getting a great cardio workout with kickboxing, but you are also moving your legs above your waist line.  This is important, because it works out the muscles in your lower belly.

Dancing is also an activity that can help you get the perfect stomach.  All kinds of dancing are good, but (and this one is mostly for the ladies), belly dancing specifically targets the muscles in that region.  Join a belly dancing class at the local community center or just get video tapes that show you how to do it.

Don’t rely solely on cardio type activities though.  You need to be building your muscle mass.  Remember that muscle burns fat and when you have more muscle, you are burning fat all day long not just when you work out.

Many people focus on their stomachs as a sore point when they are really overweight all over.  For them, I say “get in shape.”  Only then will you lose the belly fat.

But, if you are fit, losing the tummy can be the result of doing specific exercises that target the problem area.

And, that’s how to lose your belly fat.

Diet For Abs

Do you want to know the principles of a diet for abs?  Are you looking to develop a six pack?  Did you know that changing your eating habits is as important as exercise?  This article will look at six ways you can diet for abs.

Any diet for abs will begin with eating more fiber.  You need to eat at least 25 grams of fiber a day to ditch the belly fat.  Some researchers have even said that 35 grams is optimal.  Fiber is the indigestible parts of fruits, vegetables and whole grains.

The bulk factor of fiber is like a sponge – when it combines with the water in your digestive track, it soaks up everything.  High fiber foods also fill you up, so you are unlikely to overeat.  Finally, there is the “chew” factor.  High fiber foods just take longer to eat.  This allows your stomach to signal your brain that you are full before you stuff yourself.

The next strategy is to choose a sensible amount of quality carbs.  The best diet for abs will have 45 to 65 percent of the calories from carbs.  But this does not mean a lot of Twinkies.  Fruits and vegetables have carbs in them, but they are the high quality ones.

Carbohydrates break down into glucose.  This is stored as glycogen in the muscles and liver. When glycogen is stored, it carries with it three times its own weight as water.  Fat and protein carry no weight.  This is why people who go on no carb diets like Adkins can initially lose weight so quickly. They are really just losing water.  That is why you don’t want to go above 65% carbs in your diet.

Still, you want to have at least 45 percent carbs on your diet for abs.  You should focus on balanced eating. For best results, eat at least three to five servings of veggies (15-25 grams of carbs); two to four servings of fruit (30-60 grams of carbs) and about 1 cup (8 ounces cooked or 2 ounces dry, or 2 slices of bread) of whole grains per day.

Next, you should drink your water.  Many people mistakenly believe that drinking a lot of water will cause them to bloat.  In fact, the opposite is true.  Drinking water will flush your body of sodium.  The water will be eliminated naturally.  But when it takes the salt in your system with it, it will actually reduce bloating.

But, don’t drink fizzy drinks such as soda.  That’s because pop and spritzers increase bloating.  The carbon dioxide trapped in the bubbles creates gas, which slows down stomach emptying.  Also, limit your consumption of alcohol and caffeine.  Both are natural diuretics, which increase fluid loss and don't replace your body fluids as effectively as water or juice.

The next tip on our diet for abs is to watch the sodium.  You only need about 500 grams of sodium a day, but most people get between 3000 and 6000 grams in the modern diet.  This is just too much.  Processed food and restaurant meals are the main culprets.  Try to eat at home by preparing your own foods more.

Try to eat light at night.  Your biggest meal should be breakfast.  A moderate lunch should follow at noon.  Your evening meal should be the smallest of the day.  And, after dinner, close the kitchen.

Finally, try to reduce your stress if you are on a diet for abs.  Stress triggers cortisol which is a hormone that causes you to deposit fat around the organs in your abdomen.  Exercising and deep breathing relaxation techniques can help you to chill out.

How to lose stomach fat

The first thing that people, who wish to lose weight, think about is reducing their belly fat. It does not matter if you need to lose those extra 15 pounds or a whole lot more. And it is exactly where they all go wrong. This article will explain what the biggest mistake of flat belly seekers is, how to avoid it, and achieve your desirable flat belly.

Belly muscles are designed to give balance and coordination for the body’s movements. Constant movement keeps it in shape. People used to walk and move a lot just a few centuries ago. These days most of the people sit all day long at the office and as a result their muscles weaken. At this point they can’t support the internal oranges, allowing the abdomen to bulge.

The swelling causes people to seek some drastic action, in order to regain that nice flat belly they start to exercise. This is where people make the biggest mistake in flatting their stomach: they start to workout very hard on their belly muscles and develop nice firm muscles but no one can see them. They are all sunken under a layer of fat. People are walking around with nice strong belly muscles that are actually invisible.

These people can not stop complaining about how hard they work, every day shaping their muscles but no visible results are shown. This is their mistake, their muscles are just fine. The problem is the layer of fat which covers them.

The solution is working on both things at the same time: on one hand work on your belly muscles, in addition you must reduce your fat percentage, Lowering your fat percentage will eventually give you the affect you were looking for the “six-pack” look. It is very important to realize that lowering only belly fat is impossible. You must burn fat with by working and developing a higher muscles mass which will burn more calories even when you rest. Another important aspect is to reduce fattening food consumption.

There is an argument regarding how much and how often should one work on his belly muscles. It depends on you, your time, and how quickly do you want to start shaping your belly. It is recommended to work once in two days for 15 minutes, work real hard the n rest the next day. It is possible to work every day on the belly muscles, contrary to other muscles, but its best to start in this moderate manner and move from there.

This is it the big secret do not expect to find specific exercises, it is not the most important thing the key to win your fight for a flat belly is in the combination of low fat diet and exercises which will end up in a flat belly.


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