Probably the most stubborn and problematic fat to try and lose. So, how do people manage to get those toned, tight and washboard abs?
Like with the rest of our weight loss, healthy and fit lifestyle, it comes down to two things: balance and dedication. No one is going to get the abs they want overnight, it requires a huge amount of work and persistence. There will be lapses throughout, that’s inevitable, but if you put in the work and effort, you have the power to do anything.
One of the biggest myths and mistakes that people make (myself included when I was younger) is attempting to do 100’s of sit-ups per day in the hope that those will do it. Unfortunately that isn’t the case and sit ups alone are not enough. Granted I do think they have their place in toning, it’s just they are not the sole exercise that is needed.
Key tips to flatter abs include:
Cardio – aerobic exercises that burn a lot of calories is better than resistance exercises when it comes to burning stubborn fat. Something that gets your heart rate up like running, cycling or swimming. A recent study at Duke University suggests that’s running 12 miles per week is a target to aim for when burning fat.
Eat more protein! – as you get older, your body produces more insulin, which aids in fat storage. A diet high in protein can protect you against insulin resistance, which will help your muscles respond to the extra insulin, preventing the extra fat storage.
Eat less unsaturated fats – everyone has heard about how bad unsaturated fats are, so the best thing to do is eat as little of them as possible. Try swapping them for polyunsaturated fats such as nuts, seeds and fish. This can help you gain muscle mass and less body fat ☺️
Sleep – less than your recommended eight hours of sleep a night can unfortunately result in gaining visceral fat (the type that belly fat is). Also people who wake up and go to bed at the same time each evening have lower levels of body fat, according to a recent Brigham Young University study and chaotic sleep habits can cause your internal clock to go a bit crazy, which in turn causes your body to secrete fat-storing hormones (cortisol).
Green tea – green tea is full of antioxidants like catechins. This can aid in the loss of abdominal fat, when combined with a good workout routine.
Ab toning exercises
Persistence, dedication and motivation will always pay off. The secret to getting flatter abs and burning the stubborn visceral fat is a combination of appropriate diet, cardiovascular fat burning exercises and toning exercises.
They will not appear over night and require you to persist for months, working hard to achieve your goal (like most things). The points listed above are just the beginning, I am sure there are other things that would need to be cut out or added in, but the outline above could get you started on the right track towards burning away that belly fat!