Flat Belly Guide
Date Posted: September 16, 2015
Flat Belly Guide
By: Christina Hunter
There are several aspects to consider when aiming to achieve a fit core some being nutrition, exercise, supplementation, rest and stress levels. Here are several tips and tricks that have been successful for me in order to maintain a flat tummy year- round.
Over the past few years I have learned which foods are important for achieving a tiny waist and which were hurting me (even clean and healthy foods!) Abs truly are made in the kitchen! Having a nutritious and clean diet will certainly benefit your midsection. Add vegetables to your protein, such as asparagus and cucumber to reduce tummy bloat. Greek yogurt and carbohydrates, such as sweet potatoes, will also contribute to a sleek midsection. Don’t forget your good fats! Servings of almonds and almond butter appropriate to my macronutrients work best for me along with coconut oil. Also take into account what you drink. Water is by far the best as well as green tea. Two cups of green tea per day along with 8 glasses of water and you’re set.
Hitting tons and tons of crunches at the gym will not shrink your waist but they will help shape it. A balanced exercise regimen consisting of strength training and cardio will help you tackle your abdominal goals. Pay attention to your AND involve core when lifting other body parts. Stick to HIIT (High Intensity Interval Training) cardio to blast fat. As far as abdominal exercises, I generally like to do them 3-4 times a week and enjoy variations such as hanging leg raises, planks, and reverse crunches. I’ve also found that incorporating yoga into my weekly routine does wonders for flattening my belly! Looking for a challenge? Try hot yoga!
Proper supplementation also plays a large role to attain fab abs. I use the Renew Life- Ultimate Flora probiotic supplement daily to aide in productive digestive health. In addition to this I use Allmax Nutrition’s R-ala with each carbohydrate meal I have optimizing the insulin activity therefore increasing the delivery of nutrients into my muscles. I also believe in a dose of fiber before bed at night.
Rest and stress are also crucial factors to monitor. Try to aim to get a good 6-8 hours of sleep per night consistently. This is necessary for your muscles to recover. Also, when sleep deprived, it is more likely that you may make unhealthy food decisions. I state this from my own experience. In terms of stress levels, it is best to keep them as minimal as possible. When one stresses, the cortisol level rises causing one to retain water and bloat. Sometimes it seems almost impossible to eliminate stress from our busy lives, but it is certainly something to work towards not only to get great abdominals but overall good health!
Remember, consistency is key. I have found that with any athletic goal keeping everything in an organized time frame, whether it’s the time I wake up and go to sleep every day, planning ahead for meals, training and cardio- the routine and repetition works well. Also include variety in your consistent routine by switching up the type of HIIT cardio you are doing, the flat belly foods you are eating and abdominal exercises you are executing if you are getting bored. Follow these tips and tricks and you are destined to achieve a killer core in no time.
Blueberries! Research has shown that including these in your diet will help rid of abdominal fat. They are also rich in antioxidants. I have a cup of blueberries everyday with eggs and Greek yogurt for breakfast.
Try this in the gym! (With a buddy)
Rowing Machine Ab Pike- Place two hands on the ground or a bosu ball towards the back of the machine. Have a friend hold the seat as you place both feet on top, resembling a raised “mountclimber” position. Slowly use your core muscles to slide your feet back, returning to starting position. Repeat for 12-15 reps. Feel the burn!