The Only Real Way to Firm Up Your Abs
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‘What are the best abdominal exercises ?’ and ‘How can I firm up my tummy?’ are two very frequently asked questions. Unfortunately there is no single, or simple, solution - you need to take an all-round approach that includes diet and exercise. Here are the key things you can do that will guarantee an improvement in your mid-section…
1. Reduce your carbohydrate intake.
It’s impossible to take weight off the middle area and nowhere else, so you must lose some weight overall to see a benefit in your abs. Most of us consume too many carbohydrates every day, so you need to make a conscious effort to reduce your intake. A good rule of thumb for weight loss is to keep your calorie intake from good quality carbohydrates in the 45% to 60% of your total. Reduce your alcohol intake as well. However you must exercise (see below), so you are burning more calories than you take in each day.
2. Drink water
Contrary to what many people believe, water will not make your body look fatter. In fact the opposite is true, - it helps flush out toxins and is really good for the skin. It also acts as an appetite suppressant - instead of reaching for a snack, take a drink of water! The recommended amount is 8 cups per day. This seems quite a lot, but if you get into the habit of having a bottle of water with you during the day, it’s quite easy to consume this amount.
3. Add fiber to your diet.
Fibre is an essential part of a healthy diet and it keeps the body regular. Good sources of fibre include whole grain foods and fruit such as apple and banana. (You have to balance the amount though to follow guideline 1 above).
4. Eat more fruit & vegetables.
This is related to points 1 and 3 above. By getting carbohydrates from fruit and vegetables you will cut down on the less healthy sources like white bread and processed foods. Adding a fruit to your snacks is also a big help in eliminating less healthy fat-building foods like chips and cookies.
5. Strength training
Dieting alone will not firm up your muscles. You need to work out regularly. One of the best ways to burn fat stored in your body is through strength training exercises. Do a weight routine three or four times a week to lose overall fat. You should focus on some of the better abs exercises (see the video links below in the Author Bio) to strengthen and firm up the stomach muscles
6. Aerobic Exercise
The final link in the chain is aerobic exercise like walking, running and biking (or dancing). By increasing your daily activity level you will burn up energy and keep your overall weight down. Once you have lost some weight this kind of exercise is great for keeping you in shape. Try exercising aerobically several times a week.
How Long will it take?
You will see an improvement in a few weeks - but you have to stick with the program! It’s not easy, but look at it this way:
‘It took me years to get like this, surely I can spend a few weeks to get in shape!’.
Once you have done the hard work, you can relax a little and go into ‘maintenance’ mode. It’s well worth the effort and commitment - not only will you look better, you’ll feel better too!
By Mike
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