You don’t have time? Here’s what you can do in 5 minutes:
A lot of people are under the impression that the best way to get a flat stomach is to do more and more sit-ups. Unfortunately, that is not how it works. Getting a flat stomach is as much about diet as it is about exercise. You can’t have one without the other. However, with the right combination of efforts, you can change that belly into a flat stomach in a fairly short time.
Follow these 3 tips and you will see results.
TIP #1 – Do Weight-Bearing Exercises
Do a full body workout, not just sit-ups. Strengthening your core & back muscles will improve your overall fitness level and work to keep your abdominal muscles strong and flat. Remember, muscle burns more calories than fat so focus on replacing your fat with muscle. Try to work out 3 times a week for the best results.
TIP #2 – Eat Healthy
You don’t have to be overweight to be flabby. If you are not working out and building muscle, then the majority of your body weight will consist of fat weight. To reduce body fat and get the flat stomach you desire, it is necessary to ditch the junk food and concentrate on healthy alternatives. Good carbs like fruit, vegetables, whole wheat, brown rice, sweet potatoes; protein found in eggs, chicken, fish and lean beef. Be sure to reduce your intake of refined sugar, pasta, bread, sugary sodas and eliminate all fried foods.
TIP #3 – Do Aerobic Exercises
To get a flat stomach, you need to remove belly fat and one of the best ways to do that is through an intensive cardiovascular exercise. I’m not talking ‘take the dog for a walk’. Do a cardio exercise that gets your heart and lungs working. Hi-low intensity workouts are the best for burning calories and reducing belly fat. Get out there and run, jog, swim, cycle (14 mph and higher). Take some classes – Zumba, spinning, step aerobics, kick boxing, etc. These are all fat burners that will get your heart pumping!
If you follow the 3 tips above, not only will you get a flatter stomach, but you will see a leaner, healthier body overall. You will have more energy, less stress and feel good about yourself.
One Goal Fitness, personal trainers McKinney Tx, is a boutique training studio offering a private fitness experience. If you would like more information about how you can build muscle & strength, lose weight and reshape your body, please call us at 972-540-7840. See the Difference at http://www.OneGoalFitness.com.
by Dr. Marc Nimchuk, Feb 24 2013
Years before becoming a chiropractor I worked as a kinesiologist (or Exercise Therapist as we were called at the time) at a large rehabilitation centre in Alberta. During that time I was charged with developing a specific core stability program for our clients that could be completed daily. Fortunately, I was provided with the opportunity to attend a seminar with Dr. Stuart McGill who at the time was delivering a radically different message of what it takes to prevent low back injuries and improve performance. His message was contradicting what was being practiced in virtually every fitness centre, pilates studio and rehab clinic around the country.
Dr. McGill is a professor of spine biomechanics at the University of Waterloo and is without a doubt one of the top authorities on the entire planet with regards to low back injuries and rehabilitation. Over the years, while attending further schooling to become a chiropractor, I have taken the opportunity to attend more seminars from Dr, McGill and it is remarkable how consistent his message remains. What is even more remarkable is that despite authoring 2 groundbreaking books; Low Back Disorders (an academic text) and Ultimate Back Performance (a book that every exercise or rehab professional should have with them at all times), being interviewed countless times and now recently posting a new YouTube video, somehow this message has not been adopted more by personal trainers and fitness instructors.
Every time I see a new patient for low back pain (which is often, being a chiropractor and all), I always ask them what they are doing for core stability exercises. When they inevitably show me exercises such as Supermans or sit-ups, flattening their backs and sucking in their abs to try and activate their TRANVERSE ABDOMINIS (which is a near impossibility and a total myth), I know there is a lot of work to do. I first regretfully inform them that despite their best efforts, what they are doing is probably making their problem worse and putting themselves in a more unstable position. I then begin the task of retraining them to be able to stabilize their entire torso while activating some of the larger surrounding muscles such as the glutes, rectus abdominis and obliques.
There are so many different approaches used to try and develop “core stability” however not many are based on actual science. By adopting the recommendations of Stu McGill, patients and athletes alike know that they are doing exercises that produce a lot of muscle activation, while at same time NOT producing a high spinal load. These exercises; sometimes known as the “big 3” can be scaled down to very basic levels to ensure that even injured or very weak patients can safely and effectively begin to develop their strength. So, next time you are in a fitness class and your instructor asks you to “suck your belly button to your spine”, I hope alarm bells start to go off in your head. Just because an exercise has been done a certain way for a long period of time, doesn’t make it right.
I encourage you to check out this video (link below) where Dr. McGill easily dispels core stability myths in about 4 minutes. It is well worth a watch and might save you from a back injury.
Dr. Marc Nimchuk