Tight Flat Tummy
The proper way to get the abs you've always wanted.
This is a great article on how to get at those elusive abs without falling into the common traps or buying
into the lies and hype surrounding our abdominals.
The article is written by a fitness pro who points out
the basics (an eight step program) that will help get to a perfect tight and flat tummy.
This is a good common sense ballanced approach that I am going to follow and will post my results on
my fitness blog. Here's my summary of the article with the key points in easy to read and follow steps
but I have included a link to the original article at the bottom of this page.
The key points to flat abs
- Nutrition - The most important aspect. You must control blood sugar by eating between 4 - 6 times a day. Each meal must have a protein, a little carb and a little fat.
- Ratios - The meals can contain no more than 55% carbohydrates.
- Timing - Try to eat every 2 to 3 hours to keep metabolism stimulated and keep blood sugar levels under control.
- Calories - You need to find your maintenance calorie level (the amount you can eat without gaining weight). This should only take a week or two.
- Slight Caloric deficit - You want to drop your calories to about 200 below your maintenance level. Don't eat so little that you drop your metabolism or start to loose muscle. You should only be losing about 1 lb per week at most.
- Consistency - Stick to the caloric deficit plan for 6 days a week ... don't go crazy on your cheat day.
- Weight train - Resistance training needs to be happening 3 or 4 times per week for around 30 - 60 minutes. Include abs in your workouts but not every day.
- Cardio - The best results will come from performing some from of cardio 3 to 5 days a week.
Get the full article here
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