In the gym my friends are constantly asking me about how to flatten their tummy. Is it a diet trick? Perhaps some sort of flat tummy workout? Actually, its not as secret as you might think. It does involve quite a lot of discipline though.
In this article I am going to show you how to flatten your tummy fast. If you follow these steps you will have that tight, firm and fat free tummy that you have been trying to achieve for years.
Why do we want to flatten our tummy?
I used to think about this a lot. Why are women so obsessed with a flat tummy? I used to think it was an unhealthy obsession that we had picked up from the media, Hollywood, etc. We see stars like Jessica Alba, Lady Gaga, Miranda Kerr, etc. and we want to have bodies like theirs.
But recently I read a study that showed that a belly is a very important indicator of health and, in actual fact, humans have used the belly to gauge the health of a mate for thousands of years. If your belly is too big you might not be able to provide for the family – that was the thinking.
Now science is showing us that even small amounts of belly fat can increase the likelihood of cancer, heart disease and so on. It is extremely important to be at a healthy body weight.
How much fat is healthy?
The Australian Government has put out some guidelines for what is a healthy amount of fat to have on your belly. They have been trying to get people to lose the fat because it is costing the health care system millions of dollars every year in heart attacks and cancer medicine. Lose the fat and you can potentially prevent a lot of this stuff from happening.
If your waist size is more than 80 cm you are at an increased risk of heart disease and cancer. If you are over 88 cm you are at a greatly increased risk. This should be motivation enough to change.
How to get a flat tummy
To get a flat tummy you need to take a double headed approach: diet and exercise. You need to put about 80% of your energy in to getting your diet right. And for the exercise, you need to make sure you doing a mixture of high intensity, low intensity, static and resistance exercises. We want to burn calories and boost your metabolism whilst building muscle.
1. Reduce meal sizes by 10%
If you can reduce your meal sizes by 10% you will begin a very good habit that will allow you to lose over 10kg of fat each year. And, more importantly, you will establish a routine that will stop you from gaining the fat back.
You see, a flat and tight tummy comes from losing the fat that is covering your ab muscles. The best way to do this is by reducing the amount of energy you consume over the long term. Try not going back for seconds at dinner time and buying smaller bowls so you eat smaller sized meals.
2. Drink water before every meal
In the same fashion, by drinking a tall glass of water before every meal you will reduce the size of your appetite. This will help you consume less calories and therefore spend less time at the gym. Every time you eat something you should have a glass of water first. Its easy.
3. Eat before you get hungry
Don’t wait until you are starving. Eat before you get hungry. The idea here is that you will eat a lot less and snack on less junk food. Eat when you are hungry and eat until you are full. This is very important.
4. Exercise every single day, even just a bit
I have an exercise bike in my TV room. I will pick one TV show per day and ride the bike during that show. For example, if you like watching the news you can ride your bike while you watch. If you don’t have a bike you can do sit ups, push ups and other types of exercise. Do it every single day and you will burn so many calories while you feel like you are relaxing at home.
5. Drink green tea
Green tea can help you speed up your metabolism and keeps you healthy and well. It also works towards keeping you feeling full.
6. Do high intensity exercise twice a week
We have written so much on the benefits of high intensity exercise. It builds up your muscles and gets your metabolism boosting. It also burns a lot more calories than a slow walk on the treadmill. Take a look at this article for some other ideas. Some of my favorites are:
- Jumping Rope
A flat tummy is achievable but it takes time and discipline. Every woman can do it as long as you have the right tools. Read this blog and all our archives and you will have more than enough real information to start you on your flat tummy journey.