Sometimes life gets on top of you and you can’t find time to attend the gym or get started on that diet you’ve been saying you’ll start for weeks. Before you know it, that wedding or event you’ve had marked on the calendar is a week away and you need to find a way to get in shape quickly. While it may seem like an impossible task, there are some changes you can make to get a toned stomach in next to no time.
Step one:
Circuit training is the best way to build muscle and burn fat at the same time – you should aim for three sessions a week. Full body exercises such as lunges, push-ups and pull-ups are great – you should be able to burn around 500 to 600 calories with each workout.
Step two:
In order to build strong abdominal muscles in a short space of time, you will need to work on them three times in the week. Crunches and leg raises, for three sets of 20 repetitions, are the perfect choice. You should also aim to do planks by holding your body in a push-up position, on your elbows, for 30 to 60 seconds. Do four sets of these.
Step three:
Your diet is important in order to limit the amount of fat you gain so you should aim for natural foods, such as fruit, vegetables and whole grain breads. You need to limit your intake of processed foods with lean meats, such as chicken and fish, as well as whole wheat pasta and brown rice.
Step four:
You need to minimise your water retention, as this will cause your stomach to bloat, so in order to achieve this you need to avoid salt. Try flavouring your food with herbs and spices instead.
Step five:
Stress and anxiety can cause your cortisol levels to spike, which encourages weight gain around the stomach area. In order to combat this, take time out each day to do some deep breathing exercises and relax.
Comments are closed.