By Laurel House
Sick of mindless sit-ups that, no matter how many you do, still don’t seem to singe of that stubborn stomach flab? We’ve got the plan that will cut the fat and unveil those sought after abs that you’ve been hiding for all of these years (yes, some great abs have been hiding beneath all that flab). How?
-Resistance Training
-Cardio
-Proper Diet
-Stress Relief
Keep at it for 6 weeks and you can transform your abs and maybe even finally unveil that 6-pack!
We talked to Cindy
Whitmarsh, a NASN Licensed
Sports Nutritionist, published fitness author, and ExerciseTV Top
Trainer on how she helps her clients achieve such guttural
greatness! For an immediate quickie, try Cindy’s Ab Trimmer
mini-workout from ExerciseTV
below:http://blog.exercisetv.tv/5658-trick-or-tweet-an-exercise-tv-halloween-giveaway
DON’T RESIST VARIETY
To see maximum results in your abs you must do a variety of ab exercises and workouts. I change my ab routine every workout! Use a medicine ball, exercise ball, weights, or try hanging ab exercises, Pilates, and torso twists using a cable or exercise tube. Spice it up!
Muffin top issues?
To effectively engage and work the lower part of your abs (the muffin top region) you must create a pelvic tilt and/or lift your hips off the floor. I love the reverse crunch exercises or all different kinds of plank exercises to focus on the lower part of my abs!
While working your muscles, proper form and breathing are important to achieve flat abs. First create a neutral spine. Pretend your core is a corset, pull your ribcage down, engage your abs by pulling your bellybutton in and exhale on every contraction.
BOOST THE CARDIO
Do at least 30 to 45 minutes of heart-pumping cardio at least three to five days a week. To really engage your abs, choose activities that require rotation such as racquetball, surfing and cross-country skiing, or try belly dancing, kickboxing or power yoga routines. Each of these can burn up to 600 calories per hour.
Creative cardio equals flat abs!
Changing your cardio exercises weekly is imperative to reducing belly fat! Try doing a variety of cardio exercises and for best results you should be working out at least 30 to 40 minutes 5 to 6 days a week!
Effective cardio is the only way! It kills me when I see someone riding a stationary bike on level 2 wearing flip flops for their cardio workout! Step it up or you will never see results. Heart rate is the key to know if you are doing enough. You should be working at 65-85% of your heart rate max. Your maximum heart rate is 220 minus your age. Then take 65-85% of that! Don't waste your time!
6-PACK ABS ARE MADE IN THE KITCHEN, NOT THE GYM
Diet is 70% of ab appeal. Change your diet first if you really want to see a difference in your 6 pack. 5 to 6 small meals a day keeps the fat away!
Go Mediterranean
Loaded with "good fats" from foods like olive oil, fatty fish, nuts and seeds, the Mediterranean Diet has what researchers call an anti-inflammatory effect on the body. The omega-3 fats in these foods reduce the output of another stress hormone called adrenaline, which ultimately results in less ab fat.
Liquid calories count
Cut the sodas out of your diet. The carbonation and sodium makes you bloated, not to mention expanding your stomach which may cause hunger pains and constant mindless eating. Water is king. I recommend 90 to 128 ounces of water a day! Drink up!
Sodium equals blowfish!
Have you ever seen a blowfish? That's what youre abs will look like if you eat too much sodium! Keep sodium levels under 1000mg a day for best results.
Choose brown over white!
DO NOT COMPLETELY CUT CARBS! Keep the complex carbs like oatmeal, brown rice and yams and cut out the sugar. Your abs will thank you and you won't have to do 1000 sit-ups to see your 6 pack!
Because the abdominal area has a greater blood supply (remember, all of your vital organs are stored in there), it's a big target for the stress hormone cortisol. When you're under constant pressure, cortisol levels remain high and your body deposits more fat on your abs. Try yoga or meditation and slow down!
Simple right? When you imagine a drool-worthy body in just 6-weeks it is. Now get busy cutting that fat, you’ve got a tongue-wagging worthy six pack waiting to be revealed!
Get your six pack abs with Hollywood trainer Harley Pasternak, creator of 5 Factor Fitness.
