6 Important Factors Regarding Flat Stomach Exercises and Good Looking Abdominal Muscles
The following phrase is already familiar to you – Everyone wants to have a strong and pronounced abdominal muscles and begins with the thought “From tomorrow I start to practice”. But most remain on what they said or practiced only a few days and stopped, and each one has a personal reason why they not continued with the exercises. Before choosing any exercise program you should know a few important factors that influence the severity and your body shape.
Genetics remains as most important obstacle on your way to have a flat stomach. But what you must not forget is that this should not prevent you from achieving what you want. The shape of the abdominal muscles is defined by your birth. This is why there are people with more or less subcutaneous fatty tissue. But the good news is that, there are flat belly exercises which combined with proper diet, can change the shape of your entire body and burn the unwanted fat.
Subcutaneous adipose tissue
By genetic factors, the percentage of subcutaneous fat has the greatest role in shaping your abs. So if you want to flatten your belly, you have to work in your kitchen first.
All people eat fast food. After eating pizza or hamburger you probably think “I will burn this in the next training.” But if you want to achieve the desired results, do not forget the recommended flat stomach foods, as they must be considered as primary way for flatter stomach. Avoid dehydration of the body too. When your body is dehydrated, water is stored under your skin. Drinking more water speeds up your metabolism and thus the body does not hold the water inside.
For having expressed abs, flat stomach exercises are also important but, the main mistake most people make is going to the gym and performing ineffective workouts. Your fitness program must cover all muscle groups, in order to burn belly fat. Your muscles will spend more energy if you train the whole body.
Cardio exercises are also important because they have a major role in shaping your body. If you want to burn fat, do high intensity of cardio exercises. For example: a half-hour running, 3 times a week will be enough. If you haven’t performed this type of training before, first start slowly and then move on and increase all flat tummy exercises, intensively.
Wrapping both hands and feet (crunches)
This is the best exercise for shaping abdominal muscles, it stretches and gathers your stomach muscles. The main mistake that many people make is overtraining them-selves. Your fitness program should be composed of variety of exercises, designed to cover as many muscle groups as possible.
Most Effective Exercises To Get a Flat Stomach
First, if you want to know which are the most effective exercises for perfect abs or thin belly, take your time and browse the American Council For Exercises (world fitness center) where they have reported what are best exercise for flat stomach and the most effective ways to perform them.
- But, it is important to remember that while you are doing only abdominal, crunches workouts, you will not get rid of your excess stomach fat. You must perform pilates, leg exercises, back exercises, love handles workout and so on too.
According to the American Council For Exercises study, the most effective flat stomach workouts begin with “bike”, which is the best move too, for targeting your abdominal muscles (ie, the “six cubes/six pack abs”) and shape your waist.
Flat Stomach Fast and Effective Exercise: Cycling
- Lie on your back and place your hands behind your head, and easily hold the same with your fingers.
- Bring your knees up to your chest and move the shoulders on the floor without pulling on the neck.
- Rotate to the left, with the right elbow towards the left knee as you stretch your other leg.
- Change the side, bringing the left elbow towards the right knee.
- Flat stomach in 2 weeks is not impossible, just do the alternate side movements and make 1-3 sets of 12-16 repetitions and you’ll achieve noticeable results.
It Is Never Too Late To Become Physically Active
Four out of every ten people from the older population, suffers from some chronic disease – metabolism, joints, etc.. Many of them avoid burdening with physical activity or any core exercises, thinking that this way will prevent further physical complications.
Melissa Miller, a representative of the American College of Sports Medicine in California, explains that many of these chronic conditions can be improved just by increasing physical activity and movements. With that being said, the same at least would lead to relaxation, limiting the voltage and everyday concerns, even improve the overall mood too. In terms of long-term effect of physical activity, it helps to reduce your body weight, increase physical capacity and improve the general condition and overall increase your quality of life.
Only 1-2% of these people are not able to perform any kind of physical activity. For others, flat stomach tips as some great recommendation about what exactly is necessary for the activity to take effect and performed without adverse consequences, is very useful in building your personal healthy lifestyle.
What Is Not Allowed To Eat After a Workout
The intense exercise that burns calories can do wonders for your line, but it do not gives you a green light to go in the first fast food restaurant when you are finished. If you’re serious about shaping your tummy muscles and burn fat, you should be serious about your meals after exercise. After your grueling training, your brain sends signals to your body that says something like “Feed me, I’m hungry!”. In an effort to quickly meet those requirements, many people choose the wrong foods which is full of wrong ingredients. Despite the fact that this is a bad move for all those who are trying to maintain good health and lifestyle, it is especially harmful after your exercise because it destroys your labor added in your hard belly training.
To achieve the best results from your stomach training, it is important to complement the burned calories and nutrients with proper combination of proteins and carbohydrates. On the other hand, it is also important to restrict calories which come from junk food full of fats and sugars. Good flat stomach diet should advice you to avoid eating this type of food after exposure to this type of activity, as the same will decrease the chances regarding your goals about having great stomach appearance and your weight loss effort.
Fast food with lots of fat
French fries, cheeseburger, hot dogs, all sound like worthy fraud and can satisfy your increased needs for food after a hard training, but also can make vain the progress that you have acquired with your workout. All that fatty food slows down your digestion, which is the opposite of what you want to achieve with your previous perspiration. The goal after your exercise is to complement your glycogen level in the body and reduce, not add body fat reserves.
When you eat salty snacks like chips and other similar, it can reduce your potassium level which is from great importance for your salt recovery. Potassium is a mineral that is important for your body cells functioning and is more important electrolyte of sodium. Because your body loses electrolytes during exercise, the last thing you need is more potassium depletion with eating chips!
This favorite food is another in the series which you should not consume as a meal after your workout, especially if it has a fatty sausages. The fat that squeezes from just one slice of that pizza, can immediately annul what you have achieved with your training.
Juices and fruit drinks
Yes, you crave about this, but whatever you do, do not compensate the lost fluids with sugary drinks – including sugary sports drinks. Whether it is a juice or fruit drinks loaded with fructose, drinking sugary drinks after intense exercise is counterproductive for all those who want to lose tummy weight, as they tend to slow down your metabolism. Use sport drinks only when you sweat enough during your exercise, in order to gain back the electrolytes that you’ve lost. But to tread the thirst and get those electrolytes back, drink plain water and eat bananas.
Full of sugar and calories, milk chocolate does not offer almost nothing of what is supposed to take as supplement after the workout. Adverse effects of your fitness results are far more harmful than a brief bout of energy that you can get if you eat snickers bars. However, dark chocolate (at least 70% cocoa) contains antioxidants that fight free radicals and act against inflammation, which can help you in your recovery after the exercise. It only requires moderate eating.
Consuming Water as Most Important!
Most frequently overlooked aspect of love handles exercises and healthy eating is the importance of water. To be constantly hydrated is essential, especially when you are training. Until you become thirsty you are hydrated. Good indication that you are dehydrated is when you are nervous, weak, or if you feel muscle cramps after particularly difficult professional or free flat stomach exercises. To avoid this, stay hydrated! To highlight the importance of water, here are a few facts about your body and water:
- Man’s body contains 60-65% water; woman’s body contains 50-60% water.
- Your brain is composed of about 75% water.
- You can survive weeks without solid food, but without water you can survive only 3-7 days.
- Water helps in digestion.
- Water protects the body’s tissues and internal organs.
- Water helps in regulating your body temperature and transport of other nutrients, hormones and waste substances.
- Drinking water eases muscle pain after workout
- How you increase the level of activity should also increase your water intake to maintain proper hydration.
In a normal day, and having flat stomach exercises at home, the average adult needs about 2 liters and more, so the water balance can be maintained. However, many of us only drink half of it. Surely, nobody measure how much water is consumed. However, an easy way to see if you are hydrated or not, is from the color of your urine. If you are sufficiently hydrated, it will be almost colorless (if you do not take vitamins or medications), but if concentrated yellow, you need to start drinking water!
That’s it, for starters who rave about flat stomach exercises, this is more than enough. If you feel that you have more advanced body and workout skills, than feel free to choose personal expert and start building you abs and personality!