Flat Abs Fitness Programs   Exercise and Diet Routines for Men and Women

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Best way to get flat abs fast

Having that perfect set of abs is something that most of us aspire to. In a society where there is an ever increasing emphasis on the way we look, there definitely is a shift in people’s perception of their own bodies. The images being portrayed by the media seems to set the new standard for what ‘beautiful’ looks like and if anything, this is a really high standard. One of the most sought after ‘items’ then seems to be flat and toned abs. For men this has become somewhat of a ‘status symbol’ while for women it is something to be admired. How then can you get flat abs fast? Although there are many strategies and techniques for how to get flat abs fast, very few actually work.

It seems quite ironic to me that having flat and toned abs is such a sought after thing. When you consider the foods that are popular in our culture and how our popular past times focus on ‘static’ activities like watching TV or playing games – then it is no wonder that 99% of the population have the exact opposite of flat abs. Foods that are high in fat and sugar are incredibly hard to digest and it tends to stay behind in our bodies in the form of fatty deposits.

Certain areas of our bodies are more susceptible to fat ‘clogging’ together and for men this tends to be around their waist and belly area while for women it is around the waist and glutes. So, the first step then in how to get flat abs fast is to address your diet. If you are in a hole and you want to get out – stop digging. Stop eating fatty foods that will only make the ‘ring around your waist’ bigger. Realize that underneath that layer of fat you actually do have a flat and toned set of abs. You simply need to remove the layer of fat, and apart from your diet the only other thing you can do is to exercise.

The common misconception amongst people is that to develop well toned abs you have to do loads of sit-ups and crunches. Not entirely true. Although crunches and sit-ups (in all it’s variations) play a very important role in toning and building the muscles, your overall fitness and body tone is equally important. By combining your cardio vascular exercise with abdominal strength training you will get flat abs faster than just doing one or the other. Your abdominal muscles are a very important muscle group. Running, swimming and cycling are all great cardio exercises that will also work your abs. Taking time to stretch is also very important in toning your abdominal area. You should stretch for at least 15 minutes after exercise and the more toned your abs become the more efficient the muscles will become at burning fat.

The third step in how to get flat abs fast is a bit more controversial but one that I firmly believe in. It’s about body posture and doing ‘static’ exercises of the abs. Your abs play a very important part in keeping your body upright. When you are crunched over while you walk (like most people tend to do these days) you are actually relaxing your abdominal muscles. When you are upright and straight your abdominal muscles are active and extended, so even while you are sitting or walking your abs are active which helps with toning and strengthening.

In the same vain you can use what is called ‘static contraction’ to tone and strengthen your abs. When sitting at your desk or lying in front of the TV, you can exercise your abs by tightening them for ten seconds and then relaxing for 30. Do 20-30 repetitions of this every day and even when you are walking you can do the same exercise to enhance the efficiency.

These three steps for how to get flat abs fast is the proven steps that work. Although there are many ‘tools’ and ‘gadgets’ on the market that promise flat abs in 7 days – get real! It takes time and hard work. If it didn’t everybody would walk around with perfectly toned abs. Eat right, exercise and tone. Do the hard work and you will see the results in about 6 to 8 weeks and as you do, this will inspire you to do more and before you know it you will have a perfect set of flat, perfectly toned abs.

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How to Get Flat Abs – Helpful Information

Getting flat abs definitely is everyone’s desire regardless of the gender. But the question now is actually “Is the training to get flat abs equally as easy for men and women?” Or “If getting flat abs is difficult for men, does that necessarily imply that getting flat abs is a lot harder for women?” One particular saying goes something like “In whatever undertaking, it may not necessarily go as easy for women.” Does this saying still hold its truth in getting flat abs? Anyway, there is a flat abs training routine that both men and women can follow in order to

The key to achieving one’s goal of having a flat abs is to go through a program of rigorous exercise. Every person’s program should include a combined cardio exercise, ab crunches and body workouts for the accomplishment of getting flat abs.

Like any other workout program, its success depends on how strictly and thoroughly it was implemented. This truth holds for both men and women. But the glitch now is that unlike men, women cannot simply engage on these kinds of activities if their health condition doesn’t permit them to do so. Basically, women experience much more changes on the body’s hormones than men and this is the very reason why women have to think twice before deciding to get flat abs training, giving consideration to their health condition. Pregnant women in particular should not at least have the idea of performing these exercises because doing so will put her own and her baby’s life in imminent danger.  

Another possible trouble is menopause. Though women in their menopausal stage are advised to do some exercises, it should be noted that these are light intensity activities only. During this time of a woman’s life, the body is subjected to a lot of hormonal changes and performing heavy type of exercises will not do any help for the body’s recuperation; in fact, they can even hamper its recovery. Hence, light exercises are advisable for women if they really want to get flat abs.

For women who are eager to get flat abs, it is recommended that they combine ab crunches that are not forceful, cardiovascular exercises, and power fitness exercises. This is the most preferred type of routine women because most of those who practice this seldom experience health problems. More than anything else, the fact that women have more fragile bodies compared to men should be recognized and should be of relative importance.

This discussion could make you feel that all the restrictions possibly only apply for women. That is not the case because even with men, you will have times when men cannot do certain exercises. Especially if men suffer from cardiac ailments, some exercises just have to be off them at all times. That being said, it must be noted that women have to exercise some caution to do exercises to Well, at least for now, this point is cleared that women can hope to get flat abs, and the exercise routine is not too different from that of men. Though, at times, women need to go slow.

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SIMPLE STEPS TO GET FLAT ABS – Say Bye-Bye to Belly Fat and
Welcome to FLAT Abs

Subscribe to Free Weekly Newsletter to Give You My Weight Loss
Tips http://www.officialoverweightnomore.com

(c) Anna Overweight NO MORE

How do I get flat abs? What a common question with a
simple answer. No matter how many crunches you do, unless you
lose the layer of fat covering your abs, you will not show those
sculpted abs. Period. The basic concept to lose that
unwanted abdominal fat is by combining cardio and abs exercise,
and eating healthy. Talking from my own experience, I
will share some simple steps to get flat abs with you, as I am
on my way to revealing my own flat abs by saying solemnly
bye-bye to belly fat and welcome to those flat abs.

How many times have you heard that by doing 100s crunches a day
you will get those sculpted abs? Well, this is not so. If you
have a high body fat percentage, the abs just won’t show no
matter how much you work or how many repetitions you do,
simple as that. It is logic, if we are carrying extra fat, toned
muscles cannot show because they are being covered, precisely,
by that unwanted extra fat. The only way to get rid of fat is
not by targeting exercises, but by burning excessive fat by
doing cardio exercises and adjusting our meals. In other
words, showing abs does not happen only in the floor exercise,
but also in the kitchen.

Abs exercises, just like any other muscle exercises, should
be done at least every other day, not daily. Muscles need
time to recover. In my case, I am doing abs exercises every 2
days, so I give my abs muscles 48 hours to recover. I make sure
to consume enough protein too to help for muscle recovery and
burn more fat. In a nutshell, eating better and exercising will
maximize your efforts to lose weight and flatten your abs fast.

EATING HABITS – Helpful food/herbs for flat abs

Before starting with our abs exercise plan, it is important to
adjust our eating habits too. Your diet, or as I prefer to call
it “eating regime,” should consist of higher protein intake,
moderate fat and moderate complex carbohydrate. Consuming high
complex carbohydrate and not using all that energy will lead to
stored fat; that is why a higher protein diet is advisable, not
that you have to eliminate carbs. Carbs are necessary to have
energy and properly body functioning. However, do not go to
extremes, just be moderate, not like crazy pre-set diets.
Eliminate all excess simple sugars and excess saturated fats.

You can use extra virgin olive oil as it is monounsaturated fat.
Reality is that permanent weight loss requires a permanent
change in eating habits; drastic diets are not the way to keep
the weight off.

Drinking water is your other big step to get flat abs.
Water flushes both waste and toxins from your body and maintains
a sense of satiety while also flushing fat from your system
before it can be stored. Water not only dilutes the digestive
fluids, but also accelerates the passage of food. Drink at least
8 glasses of water. How about burning extra calories with water?
How? Drink cold water, and you can burn extra calories as your
body warms it up.

About eating habits, many times, we tend to retain water or gas,
which seems that we are accumulating “fat” when in reality it is
“gas” for eating too fast or having foods hard to digest. It
is crucial to eat slowly, enjoy each bite, and do not swallow
without appreciating all flavors. The best suggestion to aid
digestion is to have daily yogurt (good at fighting the bad
bacteria and improving digestion), or add some type of “anise”
(either raw or as a tea infusion), the other option is by adding
digestive enzyme aids.

A great mistake is skipping breakfast. As many
nutritionists highlight, this is the main meal because is like
fuel to the body. After sleeping, we need to recover water and
add protein to our bodies as well as fiber. Ideally, oatmeal is
great for breakfast with enough carbs, fiber, and low in sugars.
Besides, it helps reduce cholesterol.

For dinner, you can have some chicken with salad because you
need to have some type of protein to help you burn fat, build
muscle and do not only limit only to salads, which is mostly
“low glycemic carbs” … or better said, water. Also, remember
of not adding heavy extra calorie dressing. You can use balsamic
vinegar or lemon. If not having chicken, you can have a protein
shake, yogurt, tofu, eggs, or any high protein meal.

These are suggested food/herbs to improve abs and to fight
bloated feeling.

Ginger Anise Celery Fennel Onion Garlic Green tea YOGURT (non
fat or low fat) Leek Raw sesame seeds Watermelon Strawberries

You can include them in your daily regime by either eating them
raw, cooked, or drinking tea, accordingly. I cannot emphasize
enough the importance of drinking Green tea. This is my main
magical drink because it speeds up my metabolism and sets it to
a fat burning mode. I prepare a cold pitcher of green tea for
the day. Sometimes, I drink it hot too. Generally, for the cold
pitcher, I combine it with ginger and anise, and that is my main
arm to combat fat and bloated feeling.

I suggest you eat every 3 hours to keep your body in “fat
burning mode.” Naturally, I am talking about small portions, not
super size portions. For instance, I eat every 3 hours, keeping
2 main meals and the other 4 snacks, including protein in all 6,
especially for breakfast and dinner.

Do not go into drastic diets because if you drop your calories
too drastically, your body may opt to use muscle tissue for
energy instead of fat. Moderation is the key. Many people who go
on fad diets look so soft because they lose almost as much
muscle mass as fat. Many studies have shown that the majority
of people, who use drastic diets, will gain the weight back, if
not even more than they lost. To make it personal, I was one
of those statistics. I fell many times into the yo-yo cycle
until I said no more! I rather lose weight and keep the weigh
off, than just a quick fake weight loss. How about you?

Nutritional supplements are good to aid your program, but as the
word says, they are just supplements. Your supplements
cannot do the work for you if you are not eating and exercising
properly. For instance, when I am running out of time, and
cannot have my protein meal, I drink a protein shake.

EXERCISE TIPS FOR BELLY FLATTENING – DEFINING YOUR ABS

You can expect to feel or see results in as little as 2 weeks
by combining cardio and abs exercises and your eating
regime. A combination of carbs and protein are needed for a
pre-workout meal. Exercise tips for a faster belly-flattening
plan include different sets of exercises, at least 3 times per
week 30-45 minutes cardio, and 2-3 times per week abs exercises.
(I use weight lifting training too.) here is no such thing as
magical fat spot reducing. It is a matter of lowering total
fat levels; as you lose fat, it will come off automatically all
over your body-not just in specific spot areas.

Do 2-3 sets for each exercise. Each set consists of 15 to 20
repetitions of each exercise. For every exercise, move slowly to
make the muscle work: 2 or 3 seconds up, hold 1 second, and 2 or
3 seconds down. The point here is to fatigue the muscle, not on
how fast you can do an exercise. You can rest about 90 seconds
between sets.

Note: If you cannot do 2 sets, it is ok. Start with one;
the important thing is to start, take action to see results. Do
not get discouraged; just try your best.

Crunches

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

2. Place your hands lightly on either side of your head keeping
your elbows in. Tip: Don’t lock your fingers behind your head.

3. The key is to push the small part of your back down in the
floor to isolate your abs muscles.

4. Roll your shoulders off the floor; continue to push down –as
hard as you can– with your lower back to fatigue the muscle.

5. Shoulders should come up off the floor –only– about four
inches, while your lower back remains on the floor.

6. Concentrate on crunching together rather than moving your
body upwards to maximize muscle tension. Contract your muscles
as tight as you can to cause them to fatigue, the movement
should be like playing the accordion. This is more important
than doing quick repetitions.

Note: Another option is exercise ball crunch

Reverse crunches

1. Lie face up on the floor, place hands on the floor or just
behind the head. 2. Bring the knees in towards the chest bent to
about 90 degrees, with feet together or crossed. 3. Contract the
abs to curl the hips off the floor, reaching the legs up towards
the ceiling. 4. Use slow movements, emphasis is to use your abs
to lift your hips not swinging the legs.

Bicycle

1. Lie face up on the floor, lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder
blades off the ground without pulling on the neck. 3. Pedaling
movement: Straight the left leg out while simultaneously turning
the upper body to the right, bringing the left elbow towards the
right knee. 4. Now, switch sides, bringing the right elbow
towards the left knee to complete the pedaling movement. 5. Do
slow pedaling to feel muscle contraction … remember, is not
about speed but about fatiguing the abs muscle.

Captain’s chair / Roman Chair (mostly found in gyms)

1. Stand on chair, grip handholds to stabilize your upper body,
keep it firm. 2. Make sure you are pressing your back against
the pad, now contract the abs to raise the legs and lift knees
towards your chest. 3. Remember to be firm and don’t arch the
back, repeat slowly…remember, emphasis is on the abs muscles.

Vertical Leg Crunch

1. Lie face up on the floor, extend the legs straight up with
knees crossed. (or straight) 2. Contract the abs to lift the
shoulder blades off the floor, as though reaching your chest
towards your feet. 3. Keep the legs in a fixed position and
lower to original position, but keep the legs extended.

Long Arm Crunch (my favorite)

1. Lie face up on the floor, extend the arms straight out behind
the head with hands clasped, keeping the arms next to the ears.
2. Contract the abs and lift the shoulder blades off the floor,
the pressure should be from the abs, not the neck. 3. Hold, feel
the contraction, and lower to original position.

Super Abs Stretch

1. Lie face up on the floor, extend the arms straight out behind
the head. 2. Bring down the arms, slowly, feel the abs muscle
stretching. Movement is arms straight behind the head to next to
the legs.

3. Up and down feeling the stretch, hold it and start all over.

Summarizing, targeting exercises will not work unless you are
targeting your entire body by doing cardio exercises and
eliminating fat. Targeting upper, lower, inner, and outer
abs muscles will not burn fat; they define the muscles. Burning
fat is done by cardio exercises and by consuming healthy foods.
Remember, I told you already, flat abs are not only done in the
exercise floor, but in the kitchen. Recipe: Cardio, abs
exercise, and eating healthy. Just to add a funny note and bring
a smile, as my nephew Nadeem says, “What do you call a dog
with a fever that goes out to the snow? CHILLI DOG!! “Ha ha
ha.

Oh well, au revoir, auf wiedersehen, adios, arrivederci! It is
time to do my abs exercises. How about you, are you ready to
say bye-bye to belly fat and welcome to flat abs? I hope so.

=================================================================
=========== 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! http://www.officialoverweightnomore.com Subscribe to my
Free Weekly Newsletter. I will share with you my weight loss
tips, meal recipes and more.
http://www.officialoverweightnomore.com/mystory.html Join the
Official Overweight No More team in yahoo group
http://health.groups.yahoo.com/group/officialoverweightnomore/

Before starting any nutritional program, exercise or diet
program, we advise you to consult with your physician.

NOTE: This article may be freely reprinted in your ezines,
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You’ve been trying to flatten that belly of yours for a number of months now. You have shed a good deal of weight through regular exercise and a proper diet. You’re going to the gym three times per week and running at least twice per week on your off days. You are generally quite satisfied with the results you’ve seen but the one area that you are still not happy with are your stomach muscles. You are no fitness expert, and you aren’t expecting the rock solid 6 pack of an eighteen year old triathlete, but you’re not happy with your ab muscles and you’re not precisely sure what you are doing wrong. Part of the problem is that while there are plenty of good ab exercises it is sometimes hard to isolate the lower abs. Here are four easy lower abdominal exercises that you can perform anywhere.

## The Pelvic Tilt

Lie on your back with your knees bent and your feet flat on the floor shoulder width apart. Your arms should be relaxed at your side palms down. Slowly squeeze your abdominal muscles and tilt your pelvis back in order to press your lower back flush to the floor and hold the position for five to ten seconds. Repeat eight to ten times. It is important to do this exercise slowly and deliberately and to remember to breathe.

## The Leg lift

Lie on your back with your hands under your butt, palm down and your legs straight and together. Contract your abdominals and slowly lift your legs until they are perpendicular to the floor. Hold in that position for a few seconds and then lower your legs slowly until they are a few inches from the floor and hold them in that position for a few seconds. Repeat six or seven times.

## The Reverse Crunch

Lie on your back and place your hands, palm down, under your butt. With your legs straight and together lift them until they’re perpendicular to the floor. Bend your legs at the knees until your shins are parallel to the floor. Tighten your abs and slowly lower your legs until your feet are a few inches from the floor. Hold this position for three seconds and then raise your knees up again. Repeat five times.

## Scissors

Lie on your back and place you hands under your butt, palms down. With your legs straight and together raise them about two feet off the ground. Slowly open and close your legs about forty five degrees in a scissor motion alternating one leg over the other. Repeat eight times.

It is critical, as with any exercise, to take your time and to concentrate on your form rather than focusing simply on getting through the required repetitions. Lower abdominal exercises in particular are easy to render nearly useless though careless form. For more information on how to get six pack abs simply go online and google ‘lower abdominal exercises’.

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You’ll find also exercise machines accessible that promise to Work the abs muscles and tone the stomach. Some people have great experiences with these machines, while other people can’t afford to generate the investment or they just didn’t such as the final results they got from utilizing such equipment. The bicycle workout is an quick stomach exercise and also the most effective one according to researchers at the American Council on workout.

You do not have an excuse to prevent it! These are some simple stomach flattening workouts that you can do at home. These straightforward workouts will assist to get a flat stomach that you just constantly needed without spending too much time in the fitness center. After you consume high-calorie food or fatty food, the fats are stored on top of the muscles.

Whenever you do crunches and consuming more fat, your muscles will build up and your stomach will turn into firmer and bigger. Reverse your crunches. Now we get into the efficient stomach exercises. Reverse crunches are more powerful for Working your abdominals and burning belly fat then typical crunches.

You will find numerous various workouts you could possibly attempt. You need to ensure that you use an physical exercise that doesn’t put too much strain on your back, which will permit you to Work out for a longer period of time. Hanging knee raises are efficient too. Grab onto a pull up bar and keep your physique straight.

Then lift your knees as much as about chest level and back down. These are quite successful for the lower abs especially simply because you are hanging down. Compound exercises like squats, chest presses, shoulder presses, and lunges are very helpful for burning stomach fat. They Work more than one muscle group, increase your metabolism, and burn more calories.

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