To lose stomach fat and build ab muscles, there are a few things that you will need to do. It doesn’t actually take that much time to get ripped abs, but you must follow thru with the plan that you start with.
This desire that crops up on the wish list of many is washboard abs. Unfortunately, for most of us, that is what it remains, an unfulfilled ‘wish’. Our sedentary lifestyles and bad food habits are more conducive to piling on the pounds (and accumulating spare tires), instead of losing them.
However, if you are willing to go the extra mile, great abs are an achievable goal. With exercise, one can tone and strengthen their abdominal muscles, but these will only translate into great looking abs when one loses the flab that covers them. The importance of strengthened abdominal muscles extend much beyond the aesthetic appeal that it holds. The abdominal muscles are very important, as they assist in functions of breathing, help maintain good body posture and help create and maintain a healthy spine and back. If you want to know how to get great abs, the answer lies in a dual pronged approach: weight loss and abdominal exercises.
How to Get Great Abs at Home
Weight Loss Exercises: Aerobic exercises are the ones that will help you lose weight. You can go running or jogging, climb stairs or jump rope. Alternately, you can play a sport such as basketball and football. If you don’t like any of the above mentioned options, you can pick from other activities that are a great way to burn fat, such as rollerblading and taekwondo. To see results, try to include about an hour of exercise every day.
Abdominal Exercises: While the above mentioned exercise will help you to lose the belly fat (and other fat too), you will only get that chiseled look if you tone your abdominal muscles. One of the exercises that will help you achieve this is the bicycle crunch. To perform it you have to lie flat on your back on the floor and lock your fingers behind your head. Bring your knees in towards your chest, and simultaneously lift your shoulders off the ground. Then stretch out your right leg, twist your upper body to bringing your right elbow towards your left knee. Repeat this movement, this time stretching out your left leg. Do approximately 12 repetitions in one set. Learn about stomach toning exercises.
How to Get Great Abs
Healthy Diet: A healthy diet, void of fatty foods, will help you lose weight and achieve better overall health. Include fruits, fish, vegetables, eggs, whole grains, beans, low-fat dairy, nuts, seeds, lean meat and poultry in your new diet. Try to ensure that the only fats that make an appearance on your diet are healthy ones, such as canola oil, peanut oil and olive oil. Learn about what is a healthy diet.
Whole Grains: According to a study that appeared in the American Journal of Clinical Nutrition, an abs diet rich in whole grain helped subjects of the study to lose tummy fat. Their calorie intake was controlled, and they were provided with other healthy food (low-fat dairy, fruits and vegetables, lean meat/fish/poultry) along with the whole grain foods.
Sleep and Reduce Stress: It is a well publicized fact (that has been scientifically proven) that those who sleep for less than four hours every night have higher chances of being overweight. Stress also increases ones chances of gaining weight, for adrenaline, cortisol and insulin get released in our bodies when we are stressed. High cortisol levels are associated with increased appetite and fat production, and this fat typically finds its way to the belly area.
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