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Simple Steps to Get ABS FLOOR – say goodbye to belly fat and welcome to Flat Abs

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How to get flat abs? What most common question with a simple answer. No matter how many abdominal, unless you lose the fat layer that lines the abdominal muscles, not show those sculpted abs. Period. The basic concept to lose that unwanted abdominal fat is by combining cardio and abs exercise and nutrition healthy. Talking my own experience, I will share some simple steps to get flat abs with you, I’m on my way to revealing my own flat belly solemnly saying goodbye to belly fat and welcome to flat abs.

How many times have you heard that by doing 100s crack one day get sculpted abs? Well, this is not the case. If you have high body fat percentage, only the ABS will not run, no matter how work or the number of repetitions you do, that simple. It is logical, if we have excess fat, muscle can not display because they are included, specifically, that extra unwanted fat. The only way to get rid of fat is not the orientation exercises, but by excess fat burning cardio and adaptation of our meals. In other words, does the ABS show that in the exercise ground, but also in the kitchen.

Abs exercises, like any other muscle exercises should be done at least every two days, not daily. Muscles need time to recover. In my case, I do abdominal exercises every two days, so I give my abs for 48 hours to recover. I make sure to consume enough protein too to help recovery muscles and burn more fat. In short, eat better and exercise will maximize their efforts to lose weight and flatten your abs fast.

Habits Food – Food and herbs useful for flat abs

Before starting our program of abdominal exercises, it is important to adjust our eating habits. Their diet, or as I prefer to call it “eating plan” must consist of higher protein, moderate fat and moderate carbohydrate complex. A high intake of complex carbohydrates and do not use all that energy will allow the stored fat, so a protein rich diet is desirable, is not you have to eliminate carbs. Carbohydrates are needed for energy and well-functioning body. However, do not go so far, just be moderate and not as crazy previously established plans. Eliminate all excess simple sugars and saturated fats.

Use extra virgin olive oil is monounsaturated fat. The reality is that permanent weight loss requires a permanent change in eating habits, dieting is not the way to maintain weight.

Its water consumption is a big step for other flat abdomen. Hot water both in waste and toxins from your body and maintains a feeling of satiety, whereas fat game of his system before they can be stored. Water not only dilutes the digestive juices, but also accelerates the passage of food. Drink at least 8 glasses of water. What about burning more calories to water and how? Drinking cold water, and can burn extra calories as your body warms up.

About habits food on several occasions, we tend to retain water or gas, which appears to accumulate ‘fat’, when in reality they are “gas” to eat very fast or having foods hard to digest. It is important to eat slowly, enjoy every mouthful, and not swallow without appreciating all flavors. The best suggestion for aid digestion is to have a yogurt per day (good for the fight against bad bacteria and improving digestion), or add some type of “anise” (Raw or as a tea infusion), the other option is to add digestive enzyme aid.

A big mistake is skipping breakfast. Like many Nutritionists point out, this is the main meal because is like oil on the body. After sleeping, we need to recover the water and add protein to our body and fiber. Ideally, oats are ideal for breakfast with enough carbs breakfast fiber and low in sugars. It also helps lower cholesterol.

For the dinner, chicken salad because you need a certain type of protein to help burn fat, build muscle and not just only limit to your salads, which is mostly “low glycemic index carbohydrates” … or rather, of water. Also, remember not to add extra calories heavy dressing. You You can use balsamic vinegar or lemon. If you have chicken, you can have a protein shake, yogurt, tofu, eggs, flour or other protein-rich.

These are suggested food / herbs to improve systems ABS and Anti-swelling.

Ginger Anise Celery Fennel Onion Garlic Green tea yogurt (Nonfat or low fat) Leek Raw sesame seeds Watermelon Strawberry

You can include in your daily diet or by feeding them raw, boiled, or drinking tea, accordingly. I can not stress enough the importance of drinking green tea. This is my main drink magic as it speeds up my metabolism and provides a way combustion in bold. I prepare a cold pitcher of green tea for the day. Sometimes I drink too hot. In general, cold carafe “I can combine with ginger and anise, and is my main arm to combat fat and bloated feeling.

I suggest you eat every three hours to keep your body “burns fat. “Of course, I mean small portions, not super-size portions. For example, I eat every three hours, two meals and major maintenance like the other four, including proteins in the 6, especially for breakfast and dinner.

Do not go into drastic diets because if you drop too drastically the calories, your body may choose to use the muscle instead of fat. Moderation is the key. Many people who go on fad diets seem so meek, for they lose almost as much muscle mass as fat. Many studies have shown that most people who use drastic diets, will be recovered weight loss, if not more that is not lost. To give a personal dimension, I was one of those statistics. I fell several times in the yo-yo cycle until I said nothing, I prefer to lose weight and keep it out of the scale, a falsification of rapid weight loss. Do you?

Food supplements are good in the use of your program, but as the word implies, only additions. Your supplements can not do the work yourself, if you do not eat well and exercise. By example, when I’m running out of time, and can not have my protein meal, I take a protein shake.

Exercise Tips to flatten the stomach – Define Your Abs

You can expect to feel or see results in just two weeks by combining exercises cardiovascular and abdominal exercises and diet. A combination of carbohydrates and proteins are required for pre-workout meal. Exercise Tips for a plan belly flattening includes different sets faster Exercise at least 3 times a week 30-45 minutes of cardio, 2-3 times per week and abdominal exercises. (I use of weight lifting training too.) fat is reduced below a magic point. This is to reduce overall levels of fat, as weight is lost, automatically separates the whole body, not only in the areas of specific support.

Do 2-3 sets for each exercise. Each set consists of 15-20 repetitions of each exercise. For each exercise, move slowly so that the muscle work: 2 or 3 seconds, hold a second, and 2 or 3 seconds behind. Point here is to fatigue the muscle, not how fast you can do an exercise. You can sit for about 90 seconds between sets.

Note: you can not do two games, okay. Start with the important thing is to begin taking steps to see the results. Do not be discouraged not the best of you.

Abs

1. Lie on your back with your feet flat on the ground (or resting on a bench with your knees bent at 90 degrees, three to four inches apart)

2. Place your hands gently on each side of the head keeping your elbows in. Tip: Do not lock your fingers behind your head.

3. The key is to grow the game of his back on the ground to isolate the abdominal muscles.

4. Move your shoulders on the ground continue to push down – as hard as you may – with lower back muscle fatigue.

5. The shoulders should appear on the floor – just – about four inches, while the lower back remains on the ground.

6. Concentrate on crunching together rather than moving your body upwards to maximize muscle tension. Tighten the muscles as hard as you can get that fatigue, the movement should be like playing the accordion. This is more important to do fast repetitions.

Note: Another option is ball crisis Exercise

Reverse crunches

1. Place on floor, place your hands on the floor or just behind the head. 2. Bring the knees to the chest flexed to 90 degrees, feet together or crossed. 3. Contract the abs to curl the hips on the floor, legs reaching to the ceiling. 4. Use slow movements, emphasis is to use the abdominals to lift your hips not swinging his legs.

Bike

1. Lie face down on the floor, lace your fingers behind the head. 2. Bring your knees toward your chest and lift shoulder blades ground without pulling on the neck. 3. Foot Traffic: left leg straight while turning the torso to the right, bringing left elbow toward right knee. 4. Now switch sides, bringing your right elbow to left knee to complete the pedaling movement. 5. No pedaling slow to feel the contraction of the muscle … Remember, not about speed, but the abdominal muscle fatigue.

Captain’s chair / President Romano (mostly found in gyms)

1. Stand on chair, grip handholds to stabilize your upper body, stand firm. 2. Sure to push back against the pad, now contract abs to raise your legs and lift knees toward your chest. 3. Remember to be firm and not yield to the back, repeat slowly … Remember, the goal is in the abdominal muscles.

Vertical leg crisis

1. Lie face down on the floor, extend legs straight with knees crossed. (Or right) 2. Contract with ABS blades to remove soil, as though reaching your chest toward your feet. 3. Keep your legs in a position fixed below its original position, but keeping the legs straight.

Long Arm crisis (my favorite)

1. Lie facedown on the floor, extend your right arm behind your head with folded hands, keeping arms close to your ear. 2. Contract abs and lift your shoulders off the ground the pressure ABS should be, not the neck. 3. In this case, feel the contraction and lower than its initial position.

Super Abs Stretch

1. Lie facedown on the floor, extend your right arm behind your head. 2. Take down your arms, slowly, feel the abs muscle stretching. Move the arm extends behind the head side of the leg.

3. Up and down feeling the stretch, hold and start again.

In short, focus exercises only work if you target your whole body doing cardio and burning fat. Guidance lower than domestic prices, the external abdominal muscles and burns fat, defines muscles. Burning fat is done by cardio exercises and eating healthy foods. Remember, I told you already, flat abs, not only in the floor exercise, but in the kitchen. Recipe: Cardio, abs exercise and healthy eating. Just to add a note of humor and bring a smile, as my nephew Nadeem says: “What you call a dog with a fever that’s going to snow? Chilli DOG! “Ja, ja, ja.

Well, au revoir, auf Wiedersehen, goodbye Arrivederci! It is time to my abdominal exercises. And you’re ready to say goodbye to belly fat and welcome to a flat stomach? “I hope so.

================================================== =============== =========== ABOUT THE AUTHOR

Anna “Overweight? More! Lost 80 pounds over 230 pounds and has kept the weight off for three years. If I did, you can too! http://www.officialoverweightnomore.com Subscribe to my free weekly newsletter. I will share with you my weight loss tips, recipes, meals and more. Http: / / www.officialoverweightnomore.com / mystory.html Join the Official Overweight No More http://health.groups.yahoo.com/group/officialoverweightnomore/ yahoo group

Before starting any diet, exercise or diet program, we recommend that you consult your doctor.

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About the Author

Anna “Overweight? NO MORE!” lost over 80 pounds from 230
pounds and has kept the weight off for 3 years. If I did it, so
can you, and I CAN HELP YOU!

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