Fri, 02 Jan 2009 13:26:07 GMT

10 ways to flat abs


10 ways to flat abs

Flat abs tops the list of most of our New Year resolutions. And with the entire celebdom going the bikini and the underwear way, we bring you the top ten ways you can work your way into flat abs.

1. It’s not just about the abs…
People have this misconception that the best way to strengthen their abs is to drop to the floor and do a thousand crunches. When it comes to abdominal strength, you shouldn't train the body in isolation. Core strengthening and Pilates is a good option because the focus is the core. It doesn't just work the abs in isolation; you're also using your arms and legs, back muscles, and glutes.

2. Go the cardiovascular way:
Start with a warm up of 5 to 10 minutes, then proceed to your fat burning zone for minimum 20 minutes, 5 minutes cool down. Weave this in 3 times a week.

3. Weight training burns calories:
Weight training aids in burning calories. If you want to do cardio and weight lifting together, 20 minutes of cardio work out is good enough. Three times a week for weight lifting is ideal to keep muscles working to maximum capacity without soreness and fatigue. As a rule of thumb, 48 hours should elapse between sessions.

4. Work your way into eating right:

A common mistake that most of make is that we do not balance our exercise regime with our diet. We indulge in over eating with the thought that it would get burnt when we exercise. Reports tell us that its 80% diet control and the rest is proper exercise, getting sufficient sleep and managing your stress. Eat every three hours and incorporate some lean protein and complex carbohydrates in your diet. Incorporate 'good fats' into your diet.  Watch your portion sizes. Chew your food thoroughly to allow maximum absorption of the nutrients and to allow your body to feel satiety. Avoid distractions while you are eating. When you eat, pay attention to what you are putting into your mouth. Feel every sensation, be aware of the textures of the food, smell the aroma and be thankful and have gratitude when you eat. You will find you enjoy your meals more and eat a lot less!

5. Exercise Intensity:
According to new research studies, interval-type training has a prolonged fat burning effect and thus results in easy six pack abs.

6.  Good Posture:
Poor posture is a big problem, So it is always recommended to stand up straight. With your shoulders back and chest up, the abs will put themselves in. So you should have a good posture. For better posture while standing, align your ears over your shoulders, shoulders over hips, hips over knees, and knees over ankles. Keep the front of the shoulders open like a shirt on a hanger, instead of a shirt on a peg. Draw your navel to your spine and keep your weight even on the balls of your feet and heels. And try to work on your posture when you are in the move.

7. Tank up on the water:
There is no fixed rule that you should drink “This Amount” of water. Always stay hydrated. Drink 8-10 glasses of water and more when you exercise. This will regulate fat burning and body metabolic process too.

8. Set Realistic Expectations:
You cannot expect to have an six pack or bikini abs over night. Set realisitc expectations.  And your genes are play a role in your body shape, for better or for worse. Learn to push your body, but push it to realistic expectations.

9. Get enough sleep:
Get seven to eight hours of sleep every night. Sleep is a very important quotient of your weight loss programme. In addition to repairing your muscular system and rejuvenating the body, sufficient sleep decreases the stress hormone, cortisol. 

10. Add Variety To Your Workout:
Do remember that you can meet your fitness goals even without going to a gym. Take a walk at nearby park. Stand straight in a cocktail party and exhale to draw the navel to the spine. Or in a mood to go kickboxing or swimming! Learn a new workout to keep your mind agile. 

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