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When you look at the pin up models, especially when they are selling beach wears it is very common that they have flat and amazingly looking ABS.
In a lot of cases, those who want to lose weight will want to lose the belly fats as well and aim for a flatter belly.
It is essential to understand that losing weight is a process and it will take time and constant effort. And this constant effort will definitely pay off eventually.
At the beginning, the belly fats will look like there is no improvement at all, especially when one has had the fats around the belly for quite some time and has accumulated a lot of it.
When you start doing your diet, coupled with the right exercises, the belly will start to tone down around the stomach and will start working downward, slowly losing the buildup.
Furthermore, it is important to understand that some fats in our bodies are important, so losing weight does not technically lose all the fats in the body, rather losing the bad stuff that causes us to feel weak, heavy, bloated and become susceptible to sickness in the long run.
When you work your ABS muscles, you also lose the bad fats. Below are some of the helpful tips in achieving the goal of getting flatter ABS.
1. Do the belly fats have health implications?
Excessive fats stored in the belly area can cause various health concerns that might have been avoided. Some of these concerns include varicose veins, back pains, lower back pains, feeling sluggish and heavy.
It is also linked to other serious health problems such as cardiac issues and diabetes. The reason behind is because excess fats in the belly contribute to an increased cholesterol and increased amount of unnecessary hormones in the body.
It is alarming that the repercussions of excessive belly fats lead to increased cravings to eat more. This explains why it would take so much effort and determination to lose weight when a person has a lot of fat build up in the belly. It may be challenging, but losing the belly fats is definitely doable.
2. Pick out the right exercises
The beauty of today’s technology is the information can be checked online in a matter of seconds, because of this, it would be so easy to find exercise routines that can help a person come up with a working exercise routine. However, with so much information there is, there can be a long list, that it might become overwhelming.
Keep in mind that when picking out the right exercises when you want to flatten your ABS, these exercises that must be included in the list should focus on the side and front abdomen, lower back and your core. Below are some tips to choose the right exercises.
- There are at least 20 different variations of crunches. Some may be considered light and easier than others, but make no mistake, it can be challenging especially when done in a routine. Crunches work on the muscles and fats around the abdomen and side of the abdomen.
- Generally, cardio exercises are the go-to exercises when trying to lose fat. In fact, a study done at Duke University backed this up by coming up with a conclusion that cardio exercises through aerobic workouts can help burn 67% more calories than other types of workouts. In fact, the Department of Health and Human Services endorses that to aid in healthier lifestyles.
- A recommendation of at least 2 and a half hours of swimming, brisk walking or any moderate aerobic movements, if not a 75-minute vigorous aerobic movements such as running every week must be done to achieve results with continuous efforts. These exercises can be divided through the week and it can be done in 10-minute increments. For those who want to lose weight more effectively, they will need to increase the duration of the exercises, as well as the intensity for better results.
- Core muscles are composed of the hips, pelvic floor and the lower back, exercises that focus on these muscles aids in losing the bad fats in the belly and it would eventually flatten with constant core muscle exercises.
3. Best Diet Tips on Getting a Flat Belly and Losing Weight
When you do your exercises, going for the goal of getting a flat belly would be more effective when you do it with the right diet.
Below are some of the pointers that can aid in expediting the process of shedding the excessive belly fats.
- Plan your veggies at the beginning of your timetable. While greens are good for your body, you might want to temporarily abstain from the good vegetables for just a week at the beginning of your timetable. After this first week, you can add them back again slowly to pinpoint which one affects your stomach. In this way, you can modify your intake accordingly. It is also going to help when you add the beans and cruciferous vegetables to help fight off the gas produced by eating gas-producing food.
- Check for symptoms of lactose intolerance. Lactose intolerance may result from unhealthy diets and the redundancy of eating a certain food. When a person has low tolerance to lactose, they tend to get gassy and they feel bloated. This is why it is recommended to switch to eating foods that are known to have lower lactose contents such as yoghurt. Some people use Lactaid to help them break the undigested lactose in the tummy.
- Incorporate more potassium into your diet. Fruits such as mini bananas, mango, avocado, cantaloupe and papaya that are known to have rich amounts of potassium helps lower down the unnecessary water retention and puffiness. This also helps in shedding the excessive belly fat.
- Eat in smaller amounts but more frequent. Adjust your meals and eat in smaller portions but eat more frequently during the day. The idea is to eat just enough to cover the energy needed at a particular time so that your body will burn what is needed and then you will have to eat just at the right time when the body needs more calories to burn.
- Drink plenty of water. Water generally helps with losing weight for a number of reasons. Excreting the bad fats and also aiding the cells to metabolize more.
If you have additional tips or comments about the topic, please leave a comment below.
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