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Wednesday, July 15, 2015

How to get Flat Tummy in some simple steps

A toned, flat tummy is a goal many of us strive to achieve, but endless crunches and ditching all your favorite foods aren't the right—or fun—way to do it. A sculpted core and trim tummy can be attained by incorporating small changes into your day, like holding in your abs while you walk and adding the right healthy fats to your diet. Here, some simple ways to flatten your belly.



How to get Flat Tummy in some simple steps

Eat Lean Protein

Importance of eating lean proteins for a flat belly. First and most important is to understand that lean proteins are proteins from sources that supply little or almost negligible amount of fat. The Harvard School of Public Health notes that lean sources of protein aid in keeping the saturated fat intake at a healthy level. When you are on sources of proteins such as chicken, beans you find yourself losing body fat and at the same time giving shape to your body. You get most of the vitamins from these sources which improve your health as well.


Eat more fiber

For every 10 grams of fiber you eat daily, your belly will carry almost 4% less fat. Thankfully, there are more enjoyable ways to increase your fiber than scarfing down a box of bran flakes: Two apples, ½ cup of pinto beans, one artichoke, or two cups of broccoli will all give you 10 grams of belly-flattening fiber.


Talk and walk

Instead of catching up with friends over food and drinks, suggest a reunion on the move—you're likely to work out 104% harder if you have an exercise buddy. Suggest a weekly walk-and-talk session, form a friendly fitness club, or try a new class at the gym together.


Try out Spidey moves

Try the Spiderman Climber: Get into plank position with arms and legs extended, hands beneath shoulders, and feet flexed. Keeping your abs tight, bend your left leg out to the side and bring the knee toward the left elbow. Pause, then return to start. Switch sides. Do 20 reps, alternating sides, with 30 minutes of cardio 5 to 6 times a week.


Eat low-glycemic index foods

These items take longer to digest, so you feel full longer. Your body will slowly absorb the nutrients so you'll avoid any spikes or drops in your blood sugar until your next meal. Some of the best low-GI foods are Cabbage, carrots, cauliflower, celery, cucumbers, zucchini, dark leaf lettuce, onions, pears, tomatoes, watercress, broccoli, bananas, apples, and berries are all good foods to eat.


Do aerobic exercises daily

Sure, you can do 100 crunches a day, but if you've got a layer of belly fat covering up your ab work then what's the point? You need to burn the top layer of stomach fat to see the changes. Cardio exercises will heat up your core temperature and improve circulation, both of which will aid in acquiring a flat stomach. Strive for at least 30 minutes a day minimum, but include 1-2 days of rest each week.

·       Activities such as dancing, running, tae-bo, swimming, cycling, and walking at a good pace will all provide a great aerobic workout. In fact, anything that brings your heart rate up will do the trick! Boxing provides an excellent cardio workout, while the muscles involved in throwing punches will help to flatten your stomach.

·       Try interval cardio training, such as alternating between sprinting and power walking. You can try sprinting for as long as you can. When you become too tired, you should walk. When you feel that you've caught your breath, sprint again. Do these alterations for a total of 20 minutes at a time.


Try the Roll-Up

Hold a resistance band taut between your hands and lie on the floor face up, with legs extended and arms overhead. Pull abs in, tuck your chin, lift arms toward the ceiling, and roll head, shoulders, and torso up and over your legs as far as you can. Keep heels firmly on the floor and reach hands towards your feet. Pause, then slowly roll back down. Do 5 to 8 reps with 30 minutes of cardio 5 to 6 times a week.


Do the simple three-step crunch 

You will have a flat stomach in no time!
·       Lie down on the floor with your hands on your side and you knees bent.
·       Keep your feet on the ground and sit up.
·       Repeat 10 times and increase the amount you do daily.


Eat Avocado

Just half an avocado contains 10 grams of MUFAs (monounsaturated fatty acids), which halt blood sugar spikes that tell your body to store fat around your belly. Eat these in ¼ cup servings to ward off belly fat without overdoing it.


Skip your daily soda habit

Where do you think all those bubbles from carbonated drinks end up? They gang up in your belly! Swap soda, diet soda, and seltzer for Sassy Water, a Flat Belly Diet staple beverage.


Sprinkle seeds on your salad

Sunflower seeds are packed with tons of MUFAs and B vitamins, which play an important role in protecting against inflammation. Sprinkle two tablespoons on top of your salad and stir-fries.


Stand tall while pumping iron

Stand as much as possible when doing strength training exercises. That way your abs will naturally help to balance and stabilize your body. To add an extra flat belly boost to your weight routine, concentrate on keeping your abs tight and maintaining good posture while you lift, but without holding your breath.

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