Everyone wants a flat stomach, six-pack or washboard abs – it’s what every fashion magazine headline or celebrity body targets. In both men and women, a toned stomach is the pinnacle of success. Whether you simply want to tone up what you’ve got or sculpt an improved stomach that’s rippling with muscles, you need to put the effort in. Transformation doesn’t happen by chance, after all! The first step is to understand what ‘transformation’ looks like to you. Do you want to decrease your body fat so you can see more muscle definition, increase the muscles in your midsection or make your stomach flatter and leaner. These tips are perfectly suited to helping you create the stomach you’ve always wanted, from sleek to muscular – whichever you desire.
Decrease your body fat levels using optimal nutritional practices
For most people, lowering your body composition is the first step in order to decrease your body fat levels. In men, this can be between 8 to 10 per cent body fat, and for women 12 to 15 per cent. Nutrition is the best way to target this, but people get too obsessed with counting calories in what they’re eating. Really, the key is to ensure that your caloric intake is less than maintenance over the weekly period. Everyone responds differently to nutritional practices, and everyone needs their own unique mix of macronutrients. You should ensure that you get enough protein though, as well as lowering your intake of fatty and sugary foods. Speak to your GP about how to change your diet healthily.
Decrease your body fat levels by performing the most effective training exercises
Resistance training or weight exercises are more important than cardiovascular activities when it comes to burning fat, but don’t skip cardio completely – you should find a good balance of the two. High intensity cardio is best if you’re trying to lose weight. Exercises which are best for utilising the fat in your core include deadlifts, squats, power clean, bench presses and pull-ups. By making use of the motor units and muscle fibres and using more of your body to perform the exercises, you will be creating a more effective workout.
Build up the muscle in your midsection
There’s no point in burning fat if the muscles beneath it are not defined. Toning and developing the muscles in your core will help you to look more streamlined and lean. But building your core doesn’t mean doing crunches and press-ups for hours on end. You need to train your whole body and gain muscle mass in your core this way, as well as adjusting your diet. Avoid doing a lot of oblique exercises if you want a sleek midsection, as this will create a thick waist. Hanging leg raises and such exercises are better for this. A personal trainer can help if you’re unsure which exercises are best to help you achieve your desired look.
Avoid your ‘problem’ foods
Everyone has foods they know they need to avoid for calorie or fat reasons, but if you have an allergy or are sensitive to a food, it can cause your stomach to bloat up or can cause fluid retention. Food reactions can also cause metabolic disorders and cravings for different foods, so be sure to check this with your GP if you suspect this may be the case. You can have allergy tests which are simple to carry out and could identify any foods you need to avoid to stop your stomach swelling up.
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