Health & Fitness
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how to lose belly fat

Can You Flatten Your Stomach in two weeks?

If you ever saw an ad or an infomercial for any product that promises you that you can get flat abs in 2 weeks, don’t believe it and don’t buy it.

Making such a claim is totally dishonorable and false. After all, the amount of time it will take one person to get a great looking belly is totally different from the time it will take another.

For instance, if you’re currently 30 pounds overweight, there is no way that you will have a flat stomach in 2 weeks. It can’t be done. There is simply too much weight to lose. If you have 5 extra pounds that’s another matter, of course.

My point is that you need to avoid falling for empty promises and setting yourself impossible time frames. This is just a way to disappointment and lack of motivation, not true and lasting success.

Focus on the long term

Instead of looking for quick fixes, which is just what many unscrupulos marketers do, you need to focus on the bigger picture and what it takes to achieve long term success. The way to do that is to begin doing what you need to burn belly fat and strengthen your abs and continue doing it as a routine, and not think about it in terms of something that you need to do just until you get flat abs.

The way to get a flat belly has 3 pillars:

1. The right kind of nutrition which involves fresh food, natural as much as possible, low on trans fat, high on vitamins, anti-oxidants, complex carbs, and lean protein.

2. The right kind of cardio – Intensive, hard, focused on fat burning and not on the amount of time you do it for.

3. Strength training – doing total body workouts which are focused on building muscle tissue anywhere on your body to burn off more calories and fat and not on trying to tone a specific body part.

If you do all these 3 things you will probably not get a flat belly in 2 weeks, but you will eventually. It doesn’t need to take years if you do things right. Just start doing them as soon as possible.

Davenport, John “Flat Stomach in 2 Weeks – Can You Get Flat Abs in 2 Weeks?.” Flat Stomach in 2 Weeks – Can You Get Flat Abs in 2 Weeks?. 22 May. 2009. EzineArticles.com. 14 Jul 2009 .

http://ezinearticles.com/?Flat-Stomach-in-2-Weeks—Can-You-Get-Flat-Abs-in-2-Weeks?&id=2382625

Simple Exercise to Flatten Your Stomach

I have received the following little tip in my email today and thought about sharing it with you. It has to do with flattening your stomach with a simple exercise that you can do even while driving!!

The tip was sent to me by Mike Geary, a Certified Nutrition Specialist and Certified Personal Trainer. Mike is the author of the Best Selling exercise and nutrition program on the Internet, the TruthAboutAbs Program.

“If you’re already a reader of my Truth about Six Pack Abs manual, then you may already know this trick…

Now I will say that this does NOT increase fat burning, but it CAN help to flatten your stomach by strengthening your deeper transversus abdominis muscles and hence “pulling in” a lazy stomach.

It involves doing something called “ab vacuums”.

I find it a good time to get in the habit of doing daily ab vacuums while driving on your daily commute or another time that would get you in the habit of doing them regularly.

(please make sure this doesn’t distract you from driving safely… I find that it doesn’t distract me at all…much safer than driving while on the cell phone!)

Of course, ab vacuums can be done anywhere and don’t have to be just for driving, but I’ve found that it helps me to remember to do them if I do them at a specific time when driving regularly.

Ab vacuums are simple:

You can do ab vacuums pretty much anywhere at any time.
You can do them standing, seated (such as in a car), kneeling in a four-point position, or even lying flat on the floor.

The movement is as simple as pulling your belly button in as far as you can by imagining you’re trying to touch your belly button to your spine and holding for 10-20 seconds at a time. Start by inhaling deeply. Then, as you exhale, start pulling the belly button in towards the spine and hold it there for 10-20 seconds while just taking short breaths. Repeat for several holds.

Get in the habit of doing this at least 4-5 days per week while driving somewhere and you may find that this helps to flatten your stomach more by strengthening the transversus abdominis muscle (the deep ab muscles beneath the rectus abdominis) if you previously had a “lazy belly”.

Like I said, this doesn’t increase fat burning… it only helps to flatten a stomach that has lazy deep ab muscles.

If you want the “six pack abs” appearance, you obviously still need to burn off the body fat.

This idea of “ab vacuums” while driving is just one of the dozens of tips and tricks found inside my Truth about Six Pack Abs manual. If you don’t already have a copy, see what others are saying about it:

Truth About Abs Testimonials.

Or if you have questions whether it is right for you, go here:

If you liked today’s idea in this article, feel free to fwd this article to any friends or family that may want to try these “ab vacuums”.

Til next newsletter,
Don’t be lazy… be lean.”

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer

10 Tips and secrets for your abdominals

1)      The mission «get perfect abdominals» is extremely difficult and for only few brave ones, in contrast to what some sirens of cheap marketing promise to you.
Before you start to meet this goal, you need strong mental preparation: Sharpen your self discipline and your self esteem.

2)      Proper diet is the absolute king as far as abdominals are concerned! It is much more critical than exercising! Avoid all restrictive diets. Eat unprocessed, natural foods and arrange your diet to create a negative calorie balance.

3)      Give special attention to high quality protein, with many vegetables and fiber with monounsaturated fat and omega-3.

4)      Avoid as much as possible the peaks in your sugar and insulin so you can reduce the chances of fat storage. Divide the total daily calories between 5-6 meals and prefer foods of low glycemic index and course load.

5)      Perform muscle strengthening exercises with emphasis on free weights. Always prefer exercises that motivate and involve large muscle groups and as many joints as possible. Reduce breaks between sets. Give your exercise routine an aerobic feeling.

6)      Pushups are ideal for abdominal fitness. Try cyclical training exercises using your body weight. They are ideal for fat loss and a super combination of aerobic and anaerobic exercise.

7)      Your basic mission you – do not forget – is to remove the fat from your midsection. This is the only way to reveal your abs muscles.
If you are too trained, try HIIT (High Intensity Intermittent Training) which we have already addressed in past articles. It is by far the best investment of time for fat loss.
If not, try aerobic activities in 70-75% of Maximum heart frequency for 30 seconds each time, 4-5 times / week.
Avoid at all costs the endless, low-intensity aerobic training exercises eg walking or running too slow on a treadmill, etc. They can you send to the grave (from boredom!!).

8)      Generally speaking, you don’t need to focus on abdominal exercises only. If, however, for psychological reasons you want to do some abdominal exercises, give importance to the proper way. A lot of people make huge mistakes which burden your back.

9)      Do not succumb to the temptation of easy solutions and false promises from unrelated merchants. Forget miracle pills, magic super foods, etc. Do not you become a sucker!

10)   Similarly, most abdominal exercise equipment that are advertised in infomercials are pure scams. Do not fall for such scams.

Especially when you hear words or phrases such as:

– Lose Belly Fat Quickly and easily
– 5 minutes lose weight
– A few weeks
– Ready for summer
– No hard work needed…

then run away!

The big secret for revealing your abdominal muscles is the low percentage of body fat, which is anything but easy. Feasible of course, but only for the truly determined.

Fastest way to lose belly fat

Many people ask me what is the fastest way to lose belly fat especially this period that summer is approaching. Let me tell you what: There is NO fastest way to lose belly fat….period. If you asked me what is a proper and safe way to lose belly fat then I would say that you approach your problem from the correct angle.

 

You shouldn’t try to get rid of your stomach fat as fast as possible. This approach will lead you to start thinking about some “super foods” or “diet pills” that promise you to burn your tummy fat in X weeks or even X days. This approach is totally wrong. You should base your efforts to lose belly fat on two pillars: Proper Diet and Nutrition and Proper overall Exercise. Do not fall to those myths and advertising fads that people all over the Internet or on TV commercials promise. They know your bad psychological situation when you feel obese and unhealthy, so they try to take advantage of it and push those “lose weight fast” products to you. Try first to educate yourself for the proper way to lose belly fat , and get advice from expert professionals only. Do not fall to “Fast Ways to Lose Belly Fat”. Rather, do it properly and safely.

Learn How To Loose Belly Fat and Love Handles – Education is Crucial

Are you in the process of trying to lose weight and get rid of those love handles around your waist? Are you wondering why when you finally do lose some weight it seems to come back overnight? Well if you want to know the secret of losing that weight and keeping it off for good then read on.

The main reason people put weight back on as soon as they lose it is because they choose a diet program that is unsustainable in the long run. In order to lose the weight and keep it off for good you must educate yourself on eating habits. Most fad diets just teach you the first part, how to lose the weight quickly but do nothing to educate you on healthy eating and on keeping that weight off. These diets set you up to fail and it is a wonder to me how they have become so popular.

A real diet should not revolve around eating rabbit food for 8 weeks straight or not having dinner for a month. With a proper diet you will learn what types of food are suitable at what times. This is the secret to getting and keeping the body shape you want.

By learning this you will still be able to eat all the foods you eat now and lose weight at the same time. You will learn how the body processes food and when its ok to eat that sugary treat. Yes it is possible to lose weight without sacrificing what you love but it does require a few changes.

Fortunately there are some really good exercise and nutrition programs on the market that will definitely help you lose that belly fat and love handles for good. When educating yourself for losing weight, always get information from trusted sources and professionals and never listen what every so called “guru” is telling you. Some Testimonials of real people that lost their stomach fat and got slim are always a good motivation factor.

Simple Tips To Loose Stomach Fat

Many people, especially men, believe that by doing several exercises for abdominal muscles, will finally manage to loose stomach fat. But they ignore that even if you manage to gain strong abdominal muscles, this does not mean that it reduces also visceral fat. There are no special or spot specific exercises to loose stomach fat . Abdominal exercises create tightened ab muscles that leads us to the illusion that we had lost stomach fat. Most people, however, that lose weight, they first lose fat from the abdomen, by following any form of exercise because by doing this they change their body energy balance. With regards to diet and nutrition, an improvement is needed also in this area to loose stomach fat. The solution is to intake fewer calories than those consumed. Therefore, we need to reduce excessive fatty foods and carbohydrates, and also consume less quantities of food. We should also reduce the amount of alcohol consumed, not only because alcohol drinking is fattening, but also because excessive consumption of alcohol is a key to increase waist line fat. The reason why this happens remains unknown at present. We should therefore be restricted to a maximum of 2 drinks per day. It is proven that the key to losing weight and stomach fat is to combine healthy eating and physical activity. 30 minutes of medium-intensity physical activity five times a week will enhance health considerably. To loose stomach fat and also get rid of those love handles, we need more cardio exercise especially at the beginning. Aerobic exercises (the type of exercise which accelerates the respiration and heart rate), such as cycling, running, football etc are better for burning fat.

Five Secrets for Targeted Belly Fat Loss

Having ribbed abs is the target dream of many men but unfortunately abdomen region fat is much more persistent even in the most harsh diets and exercise.

When we lose weight we tend to lose it evenly throughout the body. However, because there are much more fat cells in the abdominal region compared with the rest of the body, belly fat tends to be more visible.

While we spend endless hours in the gym, eat healthy and low fat food etc, still the belly is there without any improvement. If this happens to you, perhaps you should consider the following:

Consider Eating Whole Grain Cereal:

A recent study published in the American Journal of Clinical Nutrition showed that a reduced-calorie diet based on whole grain cereal had the expected results in overweight people.

The secret in cereals is that they release glucose slower compared with processed carbohydrates, therefore giving our body the opportunity to use “fat reserves” for energy. This results in burning these “fat reserves” faster. To the contrary, processed carbohydrates release glucose more quickly, raising blood sugar levels and promoting fat accumulation.

Monounsaturated fats:

No diet is healthy and safe without fat but some fats appear to reduce waist and abdomen weight and help also to reduce fat accumulation. These are monounsaturated fats found in plant food such as olives, nuts and avocados.

A survey published in July 2007 in Diabetes Care, showed that diets based on monounsaturated fats have a better result in reducing the perimeter waist, compared with diets based on carbohydrates.

So we don’t need to avoid fats, but to choose the right ones with the right quantities.

Stress:

Experts know that high levels of cortisol, the hormone that is excreted in response to stress, promote belly fat accumulation. This is because abdomen fat has a dominating energy role in the body compared with other parts of the body. The secret to reducing stress is exercise, proper rest and other activities such as meditation.

Avoid Trans Fat:

Trans fat is mainly responsible for the increase in adipose tissue and belly fat. Diets rich in Trans Fat cause redistribution of fat deposition in the abdomen and increase the overall weight even when calories are controlled.

Foods that contain Trans fat and should be avoided at all costs are the following:
Margarines
Hamburgers and cheeseburgers
Chips, pop-corn
Fried meat
Sweets

Smoking

Although many people believe that smoking helps weight reduction, there are several studies that argue the opposite. While the reason is still unknown, there is a strong statistical association of smoking and the deposition of fat in belly region. Studies in Britain had proven that association despite the fact that on average smokers weigh less than non-smokers.

Lose Belly Fat Throwing a Ball

Frequent exercise with a certain way is certainly boring and hence most of us lose interest after a period of time. Thus, it is better to change the way we exercise to get new incentives and challenges for a more multifunctional training and a healthier body.

The new fitness tool called Absolo (as shown in the picture above), promises to transform the boring and tedious abdominal exercises into a fun activity. What should the user do is to throw the ball and then rise up to get it back. Its a different feeling to just lie down on an exercise bed knocking your ass up and down, or to combine your abdominal exercises with… free shots! I do not know about you but to me it seems more interesting …