getting a flat stomach

3 Steps in the Flat Stomach 2 Weeks Program

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Myth: Getting a flat tummy in 2 weeks is impossible.

Fact: A flat stomach 2 weeks later is attainable if you start with a well-conditioned body. I should know, I’ve been there before.

To get a conditioned body, you’ll need to really work at it. This isn’t the time to dilly-dally because if you’re really serious about getting rid of excess belly fat or building a six pack, you’ll need more than just luck on your side.

You’ll need to get three things in order before you achieve the flat tummy of your dreams. These are: total commitment, a full-proof diet, and proper exercise.

1. Total Commitment. Even Hollywood superstars and buffed athletes have to go through this step for them to get their bodies to look that way.

First thing you need to do to get a flat stomach 2 weeks later is to start. NOW. Truly, there is no better time.

Grab a pen and mark that target date on your calendar. Commit to yourself and to the idea of your new-and-improved self. The only way you can get yourself out of your fitness rut is to make that conscious decision.

If you don’t start today, you will only delay things. You need to want it bad before you get it. Remember that.

2. Full-proof Diet. This entails more than just the latest fad diet or even total fasting – those aren’t just good for you. Period.

For a flat stomach 2 weeks later, you need to get your weight to a healthy number and rev up your metabolism at the same time.

Start by timing your meals. Eat small portions of well-balanced meals every 4 hours. That way, your body never goes totally hungry nor will it be deprived of essential nutrients at any given time. Also, your digestive system will be working at a regular “schedule.”

At the supermarket, stock up on veggies and fruits you can eat without cooking. You can snack on them regularly without much food preparation. You should also get fat-burning foods like garlic, chilies, nuts, citrus fruits, apples, tomatoes, and a variety of berries.

Tofu, an alternative source of protein, will help get you a flat stomach 2 weeks later. While you’re there, grab a bottle of multivitamins and take 1 tablet daily. Remember to stay away from fatty foods – they will only set you back.

3. Proper Exercise. You can’t expect to go easy in the next 2 weeks if you truly want to see results by then. That’s why performing exercises correctly and regularly will do the trick.

With the use of a timer, you need to stick to a diet and exercise routine. Every time that timer goes off, you need to get off that couch and start working: walk around, drink water, eat your small portions, work out, get ample sleep, and do it all again the next day.

Before you even notice it, the flat stomach 2 weeks program should be completed in no time at all. After doing everything intensely for 2 weeks, give your body a break by resuming a slower-paced exercise routine and going back to a normal diet. The most important thing to remember is that you never give up in those 2 weeks and keep your eye on the prize at all times.

Share your own flat stomach 2 weeks experience by entering your story below.

The 3 Absolute Rules on How to Get Killer Abs!

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We’ve all wondered about how to get killer absat some point in our lives. After reading many articles in health magazines and websites, I’m sure you already know that there are many ways to achieve it. The secret (if there is one) is that you integrate the RIGHT strategies instead of just relying on one.

It’s not as hard as you think. It only seems like it because you haven’t even started yet. But once you get the ball rolling, things will just start to fall into place.

There are 3 key strategies to creating an effective fitness plan. No, it does not involve paying for a personal trainer or signing up for expensive pre-packed food to be delivered to your home. If you want to know how to get killer abs, simply keep in mind these 3 simple points:

  1. Healthy Eating
  2. Abs Targeting
  3. Complete Muscle Strengthening

Healthy Eating

 

Knowing what your body fat percentage can help you determine which foods you need to cut down on. You can easily find out what your body fat percentage is by asking your doctor or a fitness trainer at the gym.

If yours is especially high, that means you will need to work extra hard at building ab muscles. It also means you will need to change your diet.

No amount of sit ups or crunches will get you six pack abs if you have a considerable amount of fat surrounding your abdominal area. How to get killer abs when you’re battling the bulge? Start eating healthy, that’s how.

With a low fat diet, you can easily burn stored body fat. Try getting more leafy greens and lean meats into your meals. In the meantime, you need to avoid foods that are high in saturated fat, such as chips, French fries, fried chicken, and processed canned meat.

Abs Targeting

Abs targeting is definitely the icing on the cake since it directly involves your abdominal muscles. With excess fat out of the way, you can get your midsection into shape just by performing 3 abs targeting exercises every other day. You now have a better idea how a healthy, low fat diet can be advantageous while doing targeted abs exercises.

Doing 5-10 reps of each exercise, while gradually increasing your reps as your fitness level improves, is how to get killer abs. Sit ups, crunches, and bicycles are examples of very basic yet highly effective abs targeting exercises.

Complete Muscle Strengthening

 

While you work on your abdominals, it is also important that you strengthen and condition other muscle groups as well. Here’s why:

  • You get faster, long-lasting results
  • You reduce the risk of injury
  • You give your abdominal muscles a break
  • You allow your whole body to get in shape

Choose from a wide array of full body workouts, including swimming, yoga, martial arts, and boxing.

How to get killer abs isn’t cryptic at all. You just have to cover all the bases – get your diet right, work on those abs, and involve the rest of your body.

How to Perform Flat Stomach Exercises Not Abs

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Alot of people focus on exercises for their abs to get a flat stomach. But did you know that the key to your toned tummy might be in exercising your transverse muscles?

The transverse muscles are the most overlooked group of abdominal muscles. While plenty of exercises focus on the upper and lower abs, the transverse muscles are actually very powerful. If you want flat stomach exercises not abs, then try working on the transverse muscles.

These muscles lie at the deepest level of your abdominal muscles. They act like a girdle to hold and support your entire midsection. The transverse muscles lie horizontally to keep your organs in place and put pressure on your abdomen.

They also connect with your back muscles. They help keep your “core” together. The right kind of flat stomach exercises not abs will focus on these transverse muscles.

If you want a flat stomach, focus on your transverse muscles. Throughout the day, holding your stomach muscles in will work these muscles naturally. You can also do specific flat stomach exercises not abs that will work out these muscles even more.

Here are some great exercises to get your transverse muscles toned:

The Stomach Squeeze

Start by lying on the floor with your knees bent.
Place your hands on your lower stomach, on either side of your belly button. Press two fingers from each hand on your abdomen.
Gently begin to draw your lower abdomen down towards the floor. Try not to suck in your stomach, but use your muscles to contract.
As soon as you feel your stomach muscles getting tight, stop the motion. The muscles underneath your stomach should feel taut.
Hold this position for 10 to 15 seconds, and breath normally the entire time. Release the squeeze and do 10 repetitions.

Scissor Kicks

Start by lying on the floor, with your hands under your bottom and your back pressed against the floor.
Raise one leg about 10 inches off of the ground and slowly lower it back down. As you lower one leg, raise the other.
Do three sets of 10 repetitions.

Pelvic Tilts

Begin by lying on the floor with your back pressed against the floor.
Bend your knees keeping your feet on the ground.
Slowly lift your pelvis up and hold for the count of 5 before lowering slowly back down to the ground. Your upper body should remain totally on the floor.
Do three sets of 15 repetitions.

Complete these flat stomach exercises not abs every other day and increase your reps as your strength increases.

How to Get Nice Abs – 3 Tips for the Perfect Workout Environment

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I’m sure you’ve read countless magazine articles and web posts on how to get nice abs. Sometimes, it may start to feel like a chore. This leads to passivity and, most often than not, laziness.

The best way to work out your abs is by making it as comfortable and as fun as possible. Sure, it is considered as WORK. But as with any other form of labor, you must enjoy every second to really get the most out of it.

Once you get your total fitness plan all ironed out, it is time to figure out WHERE you can carry out these exercises. Answering this question will better help you understand how to get nice abs.

Establishing a favorable workout environment allows your mind and body to become at ease even while doing the most challenging of exercises. In doing so, you are simultaneously creating a routine that, ultimately, can be stress-free and fun. I mean, who wouldn’t want a pleasant workout experience?

The More the Merrier

If you get motivation from working with others or if you generally need support while doing your ab routine, then going to the gym or other exercise facilities would be ideal for you. Most of these establishments have free trial sessions or, if you’re lucky, extended trial periods. Taking advantage of these promotions will help you make up your mind easily.

People you work out with can definitely show you how to get nice abs, especially if they have six pack abs themselves. Working out with equally driven individuals can be very encouraging, and you can even pick up more tips along the way.

The Lone Star

Exercising in the midst of gorgeous bodies and health buffs could be highly motivating, but it can also go the other way, especially if you don’t feel comfortable around many people. The idea of keeping up with the exercise maniac next to you can be somewhat intimidating, I get that.

But don’t you worry because you can still get results fast even when you work out on your own. The best part is that you won’t even have to leave your house.

How to get nice abs at home, you ask? All you need to do is pick a peaceful spot; somewhere spacious and private, like your bedroom, the basement, your garage, or even the backyard.

The Right Stuff

Stocking up on useful yet inexpensive exercise tools can also ensure a fun and effective workout. Some things you might want to have lying around are decent workout music, an exercise mat, an exercise ball, interactive workout videos, and the like.

You can easily stack and store these items in a shelf or storage room nearby. Less hassle and double the fun, that’s what we’re going for.

Consistency will definitely show you how to get nice abs. By picking the most convenient and comfortable workout environment, you can enjoy every minute and get really nice abs in no time at all.

3 Steps to Getting Six Pack Abs for Women

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Women from all walks of life are reminded every single day about their physical imperfections. It does seem like six pack abs for womenare unattainable unless you’re a supermodel or hot Hollywood actress. But the truth is, even the most average Jane can get sexy abs.

Just like men, women have struggled for years to lose weight and define their midsection. Unlike men, however, women are required to exert a little more effort to build muscle. Even though women need to push a little further than their male counterparts, it doesn’t mean it can’t be done.

Don’t be discouraged by all the pessimism going around. You may not be a hot rising star or the new cover girl for a magazine, but six pack abs for women ARE attainable — that’s the most important thing you need to know.

You also need to know HOW you can achieve a great body. Setting these three central and realistic goals will help you get your fitness program in gear:

  1. Get rid of belly fat;
  2. Build a cardiovascular workout routine; and
  3. Zero-in on those abs!

Dieting has had a perceived negative connotation, especially for women. When in fact, all it requires is regularly eating (take note: not STARVING) the right kinds of food. Forget about fad diets, artificial food supplements, and extreme “zone” regimens for a second, and concentrate on getting the essential macronutrients by eating well-balanced meals.

This is the first step to getting six pack abs for women.

The female anatomy is designed to store more fat in preparation for childbirth and rearing, but don’t let that get in the way of your goal. If you’ve been used to eating on the go (e.g. fast food and take-out), it is high time you re-evaluate your eating habits. Changing the way you eat and what you eat can improve your metabolism considerably.

A little planning and a whole lot of determination can go a long way when it comes to your diet. By eating small, balanced meals frequently, you allow your body to stay nourished and “full” so you don’t over-eat at any given time. Sticking to lean proteins, a small amount of healthy fats, and whole grains is ideal.

The next step to getting six pack abs for women is a well-rounded cardiovascular routine. Regularly performing a variety of fun, blood-pumping exercises, such as aerobics classes, jogging, and swimming will help condition your WHOLE body.

These holistic exercises will also prepare your abdominal muscles for your next and final goal – abs training and sculpting.

Really getting in there with regular crunches, sit ups, or other ab-specific exercises will help define and sculpt your obliques, and lower and upper abdominals. Increasing your reps and frequency is crucial in developing six pack abs fast.

If you really think about, getting six pack abs for women isn’t complicated at all. Six pack abs don’t discriminate, and so shouldn’t you. Get right on your fitness program and start working on those abs today!