(ARA) - How do you achieve a tight and flat stomach? Articles and infomercials about machines and diet aids promise fantastic abs with little effort on your part. But the following formula achieves the look you've always thought was reserved for other people. It doesn't matter if you're 20 or 70.
1. Nutrition: This is the most important component to achieving a flat stomach. Nothing is more important than food.
First, you'll need to control blood sugar levels in order to lose body fat. This is best accomplished by consuming four to 6 meals per day.
2. Ratios: It's unlikely you'll get tight abs and a flat stomach by consuming 80 percent of your calories from carbohydrates. Ratios can vary quite a bit, but as long as you follow the no more than 55 percent of calories from carbohydrate rule, you'll be at a good starting point.
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3. Timing: Four to six meals sounds like a lot, but keep in mind that the body is always seeking to store body fat. You can avoid this by eating every 2 to 3 hours throughout the day. When you do this, it helps to control blood sugar -- which, in turn, assists in body fat loss.
4. Calories: People say they do all of the above, but they still can't lose body fat to flatten the stomach. In every case, they are still consuming too many calories. It doesn't matter how healthy your nutrition program is if you're eating too much. It's important that you find "maintenance" calories first. Maintenance represents the amount of food you consume without any change in your weight.
This is easier if you document what you eat. Independent studieshave found that documenting your food intake can actually double your weight loss. Learn more about online food diaries at
http://eDiets.com.
5. Slight Caloric Deficit: After you have found maintenance, simply reduce your calories by 200. Your goal is to eat as much as possible and still losing fat and retaining muscle. Refrain from eating too little, it slows the metabolism and causes you to lose valuable muscle tissue.
6. Consistency: You'll need to be on this nutrition program 6 days a week with one day being somewhat of a cheat day, but nothing extreme! Pigging out can spike your blood sugar level and halt your fat loss.
So how do you stay on track? People who successfully lose weight and keep it off enjoy great support from other members. They share milestones big and small, and help one another bounce back after a setback. eDiets offers many groups with people from all walks of life. Find the right group to help you succeed at eDiets.
7. Weight Train: At this point, you should be aware of the importance of resistance training. Just 3 to 4 workout sessions lasting no more than 35 minutes to an hour will do the trick. For every pound of muscle on your body, you'll burn 30 to 50 additional calories per day.
Part of your program should include abdominal exercises to strengthen and build the abs. That way, when you achieve your low body fat level, your abs will be tight. When you join eDiets, you get a fitness plan specifically targeted to reach your goals, whether you want a flatter stomach or tighter butt. Get your
customized fitness plan plan today!
8. Cardiovascular Exercise: Perform three to five days per week of moderate cardio exercise for approximately 30 to 40 minutes. During two of the days, you can exercise at a higher intensity level to accelerate fat loss -- but, only if you reach a sticking point. If you're a beginner, then remember to increase gradually.
eDiets' nutrition and fitness experts can help you achieve the abs, butt and body you want. Visit
eDiets to find the right diet and exercise plan to help you lose weight and firm up your abs.
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