we all want to have flatter abdominals. Women after pregnancy, men who wants to impress someone or anyone else. The best it would be if we would start training program today and have defined abs tomorrow. Unfortunately it does not work this way.
To have great abs you need to remember those magic words:
- PERSISTENCE
- PATIENTE
- CARDIO: INTERVAL TRAINING X STEADY STATE TRAINING
- STRENGTH TRAINING
- HEALTHY DIET
1. PERSISTENCE - getting abdominals is a hardship. You have to be dedicated and train hard, like anything you want in life. Keep in your mind that you need to train consistently to get results.
2. PATIENTE - never give up. Do not expect to have great abs tomorrow. It takes time and effort. Best advice is to take a photo of your abs today and photo each following week. You will be surprised by your results.
3. CARDIO
Interval training - is considered as the best and most effective cardio exercise to lose belly fat. Interval training can be done outside or inside the house or gym.
Intervals can be done on the bike, treadmill, elliptical and also in the swimming pool. It can be done also outside running x walking.
Try to do interval training at least 2-3 times per week for 15-30min. You should have 24hours recovery between interval training.
Intervals on the treadmill: 1min slow walk (speed 2,5) x 1min fast running (speed up to 9,5) for 15-30min,
Intervals on the bike: 2min recovery x 1min go as fast as you can (15-30min)
Why is interval training so popular?
- it saves you time, only 15-30 minutes
- it is a great way to get beyond a plateau
- it is FUN, not like the same training every day
- it is easy to follow
- burns lot of calories during and after workout
- speeds up metabolism
- improves endurance
- develops strength
Steady cardio - Steady cardio is perfect for beginners. The thing about steady state workouts is that they allow beginners to start off at their own pace and increase their productivity in time. Elliptical, cycle, treadmill are great ways to build your confidence, stamina and strength. Another advantage of steady state cardio workouts is that they can be less demanding then interval cardio workouts, depending on how often and how long you do them.
Tip: Do steady cardio 4-5times per week 30-45min (cycling, jogging, swimming, aerobic classes..)
4. STRENGTH TRAINING - is the key to a flat stomach. You need to strengthen and tighten the muscles that surround your stomach.
Tip: check out Abs workouts videos, there are many different routines for your abdominals.
5. HEALTHY DIET - you do strengthening training, you do cardio and still can not reach your goal? Your problem is in your diet.
The key i to take in less calories everyday than you burn working out. That deficiency in calories is what helps burn fat. burning fat helps you get a flat stomach, because even if you have strong abdominal muscles, fat can lay on top of the muscle. this will not make your stomach appear flat.
Your diet should be rich in whole grains, unsaturated fats, protein and all the important vitamins and minerals you need. Avoid or minimize eating sugary food, alcohol, fatty meals. Cut out the late night snack.
Tip: check out "Perfect Nutrition" to find out what food to eat and avoid.
Believe me, if you keep those five words in your mind, you will reach your goal. If I can do it, you can do it too.
Pavla
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