A flat stomach for Christmas – diet and exercise tips
December 1, 2011 by Hara Hagikalfa
Filed under how to lose belly fat
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The Christmas period is approaching and the big rush to get ready has started. With less than a month to go the panic starts to kick in. Thanks giving just been and gone and you are still counting the food and drink casualties while you are trying to squeeze your into your outfit.
If your quest is a flat (or near enough) stomach, think both diet and exercise. With diet you will manage to lose the extra abdominal fat which has been accumulated but you will need exercise to actually increase both the weight loss and the appearance of your tummy.
Read here how you can get a flat stomach for the festive period and how you can keep it.
5 Diet Tips for a flat stomach
1. Stop Dieting
Now this may sound silly. How on earth are you going to lose weight without dieting? Well how many times have you been on diet the past year alone or how many times have you said you will go on diet, and how many diets have you seen so far? If you are searching the internet for more dieting solutions obviously they previous haven’t worked.
Think of healthy eating instead of finding a diet. Aim to make small changes which they will become a lifetime habit rather than another weight loss project.
2. Go Mediterranean
The Mediterranean dietary pattern has been consistently suggested by ‘the experts’ as one of the best diets to follow in terms of weight loss results and health outcomes. There are a number of different weight loss diets which have been based on a Mediterranean style of eating which you can choose from. Alternatively, you can just follow the basic principles of a Mediterranean diet such as, eat olive oil, eat ample fruit and veg., lower sugars and carbs etc.
Remember: Aim to establish lifestyle changes rather than just a weight loss plan.
3. Start Now
It may look like a bad idea to start eating healthy on the door step of a food and nibble festive period. However, eating healthy does not mean you will be depriving yourself this season. You can still enjoy what you like but in a healthier way.
If you leave it for tomorrow you will most probably end up picking a 1 week crash diet which is likely to make you suffer, not result in any significant fat loss (mainly water and sugar) and unlikely healthy. Hardly worth the torture, so motivate yourself and make that start.
4. Cut down on liquid calories
This is probably the easiest way to cut at least 200 kcal from your day. Think how many sodas you have in one day. How many coffees or glasses of wine, or beer, or hot chocolates, milkshakes, fruit juices…the list can go on and on. You don’t have to go cold turkey and stop all your drinks through the day but you can make a plan and have so many per day.
Try to substitute some drinks with water or a green tea; both could help you lose weight and keep healthier. Why not carry a small bottle of water in your bag and if you feel thirsty you just have a sip. Have a freshly squeezed juice or a sugar free soda (not recommended to have too many sugar free drinks as some of the sweeteners used have been question for their safety).
5. Go low carb and then enjoy that big meal
You are probably thinking that now it is the hardest time to follow a diet or make changes with all the dinner parties and/or meal commitments you have to attend. Well actually not.
Go strict low carb in the weeks/days leading to a big meal or dinner party (etc.) and then just enjoy the meal. No wise choices or diet options, low fat this or salad that; just eat whatever you want. The next day just go back to low carb until the next party.
This way you will actually be boosting your metabolism. However, you do need to be strictly low carbohydrate and low sugar in the in-between days and it may not be recommended if you have problems in controlling insulin/blood sugar.
4 Exercise Tips for a flat stomach
1. Go Olympic
There is always that misconception that weight lifting is only for men and some exercises are only for body builders. Wrong. Resistance exercise can actually help you lose more weight than aerobic exercise alone as it used to be preached in the old days. In addition, functional exercises which provide full body (or close enough) work out can be better than just stationary weight lifting alone.
To bust one more myth, weight lifting does not necessarily translate to big muscles as some women tend to fear. What does going Olympic mean is try to do some Olympic lifts and functional exercises and you are more likely to get that flat stomach than doing 100 crunches alone. Below are some exercises for those who want to give it a go. These are for an example for beginners, men and women.
Dead lift: Works a number of muscles in the body directly or for stabilisation, including those in the abdomen, back and legs. There can be a few variations in performing the dead lift. Bellow is the classic style.
- Use a barbell bar. If you are new to lifting any weights then try using the bar without putting any weight on. Place the bar on the floor right in front of you and as close to the shins as possible.
- Keep the feet flat on the floor shoulder width apart.
- Bend the knees in a squatting position and grip the bar with hands placed on either side. Grip bar with a closed grip.
- Keep the back straight but not tensed and not bend.
- Start pulling the bar upwards extending from the knees. Hips and shoulders should be following the movement upwards keeping the back in straight position until fully extended.
- Keep the bar close to the shins and body.
- Lower the bar to the floor in a reverse movement squatting to the floor. Keep the downward phase as controlled as the upwards phase.
- Repeat x 8.
Overhead press: It can be a continuation from the dead lift. It is a good exercise for arms and back muscles. You could perform the exercise from a sitting position for an easier version however it works the back more if performed from standing. Start without adding any weights to the barbell bar or aim for the lightest bar available if you are in a gym. The description below is for performing the exercise in a standing position.
- Standing position with back straight and shoulders back and down. Grip the barbell with palms facing inwards shoulder width apart.
- Start with holding the bar close to your body, arms straight facing down in front of you.
- Pull the bar upwards to your chest to shoulder level bending your elbows. Keep the bar close to your chest.
- Bring the bar resting to your shoulder with hands and wrists under the bar. It is a continuous movement, pulling the bar and resting it to your shoulders. Basically as you come to your chest is like you flick your hands backwards so that the bar comes to your shoulders and the wrist and hands are under the bar. Try to perform slowly to get used to it first.
- Then push the bar over your head by extending your arms upwards.
- Move your head slightly backwards when you are pushing the bar over your head so that you don’t hit your face with the bar.
- Tense your buttocks when you push the bar overhead.
- Lower in reverse movement.
- When confident enough you can combine the dead lift with the overhead press into one continuous movement and you will be close to performing an Olympic lift. It will also provide an all over body workout with just one exercise.
- Perform x 8
Push ups: Functional resistance exercise does not always involve lifting loads of weights. Push ups is a classic exercise for upper body muscles. It can offer a good all over work out as it uses a number of muscles for stabilisation. There are a number of variations in performing push ups with some offering an increase in the level of difficulty.
- Lying prone on the floor with the hands shoulder width apart and flat on the floor. Tuck your toes in to the floor.
- Push up by your arms and extend slowly upwards.
- Make sure you keep your body and back in a straight position without arching or bending.
- For beginners you can perform the exercise by bending the knees on the ground. This will make the exercise easier to perform.
- Lower to the ground slowly by bending your elbows.
- Perform x 8
Pull ups/chin ups: Like the push ups it is a good upper body exercise and it provides a good all over work out. It can be quite hard and challenging for the beginner but it does worth it. The difference between pull ups and chin ups is on the grip. The pull up use a grip in which palms face outwards and chin ups use a grip in which the palms face inwards. Pull ups tend to be a little bit harder to perform as they use less of the biceps muscles. Perform the grip which you find most comfortable to begin with. There are a number of variations in which the exercise can be performed and progressed.
- Use a pull up bar. If you are not in a gym area you can use a doorway pull up bar or any bar you can hold on to such as playground pull up bars. Make sure you have enough space above your head as you will be pulling yourself upwards and you could bang your head. Also make sure that the bar you are using can take your weight and it is not likely to collapse on you.
- Using the grip of your choice extend your arms and grip the bar with both your hands. Keep your arms at shoulder width apart.
- Pull yourself upwards by bending your elbows and leading your chest up and keeping the shoulders back. You can swing your hips to help ease the exercise.
- Squeeze your buttocks (gluts) on the way up.
- If you are a beginner you may not be able to pull yourself all the way. If you have an exercise partner you can ask them to help you by holding you on the sides and squatting down and then pushing you up. If your partner is a very beginner best not try it as you could both end up injuring yourselves. Pull yourself as high as you can, ignoring those who think they can do it better (a usual male gym living species) and/or avoid heroisms. You will get there with practice.
- Lower yourself by slowly extending your arms.
- Try to perform 2 to start off and build up.
2. Don’t pile the weights
A common thing in gyms especially is all those who get a little bit confident or want to look hard and pile the weights on. With great power comes great responsibility, as they say, and with great weight come great injuries as well. You don’t have to prove anything to anybody and also you don’t want to suffer with muscle or ligament injuries which you could end up paying for the rest of your life.
There is a species which tends to live in gyms and is so great, and can do anything and also thinks that it can tell everybody how they should do it. Ignore that one. The only person who you should be listening is qualified gym/sports professional.
3. Consult an exercise professional
Moving from no 2 it is always recommended to consult an exercise professional before taking on any exercise. It is especially important if you suffer from health conditions and/or injuries. The above exercises are a good suggestion but if you want to take them on you have to make sure that they are appropriate for yourself and an appropriate professional will be able to assess your needs.
In addition, a professional will be able to show you and ensure how to perform exercises in a correct technique and avoid injuries.
4. Resistance 1st aerobic last
I have mentioned this tip in previous articles. For fat burning maximisation perform resistance exercises first and aerobic exercise after. The idea is that your body will use glycogen to fuel the resistance exercise 1st and when you go to perform aerobic exercise then your body will mobilise the fat as fuel as it will not have much sugar left.
If you aim for medium intensity aerobic exercise you should be mobilising more fat. Do warm up however. If the warm up you use involves going on the elliptical machine or the tread mill carry on. It is important that you warm up and do some light stretches before exercising to avoid injuries.
Best tips for getting a flat stomach
October 4, 2010 by Alex Chris
Filed under how to lose belly fat
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A flat stomach is an asset to show off whether you’re a guy or a gal. It gives you the “right” to wear skimpy swimwear as well as body- hugging clothes. Getting a flat stomach is not actually as hard as what most people think, provided that you know how to do it. There are a lot of tips to follow; most of them are related to low fat diets and belly exercises. In this article we selected the best tips for getting a flat stomach. These tips are not the usual stuff you read about losing belly fat but they are 3 alternative ways on how you can approach the whole process without feeling bored or tired.
Best Tips for Getting a Flat Stomach #1: Try belly dancing
Belly dancing requires your whole body to move but the special movements are focused on strengthening the stomach muscles. Through belly dance, you awake all the tissues in your belly thus providing a head start for the overall calorie-burning process. Furthermore, belly dancing improves blood circulation and helps your body convert fat to energy. It is an activity that requires the major muscles of your abdomen to move, thus in some way you get to tone them. This proves that belly dancing does not only flatten the stomach, but it increases the possibility of you getting a six pack abs as well.
Best Tips for Getting a Flat Stomach #2: Eat low calorie food that is packed with nutrients
Following a balanced diet is a major factor for getting a flat belly. And what is more perfect than a vegetable salad with goat cheese, olive oil, and roast turkey? This is the total package.
For example you can toss in sliced vegetables like lettuce, cucumber, potato, tomatoes, and fresh Arugula. Squeeze in some lemon juice, drizzle with one tablespoon of olive oil, small amount of cottage cheese, and top it with lean turkey breast with skin off. And don’t forget a dash of sea salt and fresh ground pepper to add more taste. This salad is less than 150 calories but you get all the nutrients from different food groups in it. You get carbs from the potatoes, vitamins and minerals from the vegetables, protein from turkey, calcium from the cottage cheese, and good fat from olive oil. This is a good way of meeting your daily nutrient requirement without compromising your low-calorie diet
Best Tips for Getting a Flat Stomach #3: Engage in relaxing activities
Activities that help you feel relaxed, like yoga, are said to help a person achieve a flat stomach. According to yoga experts, yoga tones abdominal muscles because of routines like supine poses and other belly- busting poses. Furthermore, yoga helps relax both the body and soul and instills the discipline of healthy eating and healthy living. If a person understands and applies the principles of yoga eventually he/she will naturally eat foods that are only good for the body and increase physical activity, thus weight loss and a flat belly is achieved with lesser effort.
How to get a flat stomach fast
August 7, 2010 by Alex Chris
Filed under how to lose belly fat, How to lose belly fat fast
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There are a lot of things to take care of when you want to learn how to get a flat stomach fast. First you need to understand the basics of losing weight and belly fat and then you need to find out what kind of exercises you should perform if you want to get rid of the excess fat from your stomach. So the process of getting a flat stomach is not a one step process but it has a number of parameters.
1. How to get a flat stomach fast – Losing weight
Excess body weight means more body fat. You cannot get a flat stomach if you have excess body fat. Once you tackle the problem with your body weight you can concentrate on how to lose belly fat. Weight loss although is considered a difficult task it is easier than wanting to lose fat. All it takes is to watch out what you eat and exercise regularly. Your goal with weight loss is to lose the extra pounds so that you move on to the next step.
Diet and Calories: A careful diet that minimizes the consumption of fats and carbohydrates and promotes fiber and protein is essential. Thinks like sweets, chocolates, full fat dairy products, red meat, fried foods, soft drinks, sugar alcohols and junk food should be avoided as much as possible. In their place you can eat more low fat dairy, lean meat, fish, fruits and vegetables and as much fresh cold water as you can. Your objective is to save enough calories per day so as to sum up 3500 calories in order to lose one pound.
2. How to get a flat stomach fast – Lose belly fat
Besides following a fat free diet you should also find ways to help your body burn those fat cells. One of the most effective ways is through cardio training. Cardio exercises increase your heart beat rate and blood pressure and force your body look for alternative sources of energy by utilizing the fat reserves. The more intense you exercise the better and faster will be the results. Activities like running, swimming, jogging, cycling, tennis are great fat burners.
3. How to get a flat stomach fast – the final details
After you lose the extra pounds and manage to minimize fat in your stomach the next and final step is to work out your abdominal to make them stronger. Strong abs will lead to a flat stomach and why not to a nice six pack. Exercises like crunches (vertical leg, long arm crunch), bicycle (horizontal) are great ways to toned up your muscles. Regular exercise is the key for getting any good results from your workout so you need to work out 20-30 minutes at least 3-4 times per week. You need to make the effort to keep this schedule and not to exercise only when you have time. It is better to exercise for 10 minutes daily than for 40 minutes once every couple of weeks.
