    
Kyle Welch (Unregistered Guest)
Rating: 
Votes: 1 (Vote!) | | Posted on Wednesday, February 19, 2003 - 11:31 am: | 
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If you want to achieve a flat/'toned'/'washboard' stomach, here are some tips:
- diet is most important. high protein/reduced carbohydrate/reduced fat/low sodium(very important)/increased water consumption
- eat 5-6 'meals' throughout the day (every 2.5-3 hours)
- eat when you are more active and less when you are less active
- try not to eat for 2-3 hours before bedtime (especially high carbohydrate meals..body burns carbohydrates as main energy source..body will target more fat storage if large amounts of carbohydrates are not present)
- low sodium is important (sodium + fat (esp. saturated fat) + water = water retention; giving you a 'bloated' looking stomach)
- cardio activity is extremely beneficial in burning fat/toning muscles/building lean muscle (30-40 minutes 3-5 times a week at target heart rate for fat loss (approx 65% of peak heart rate)
- dont' forget to get at least 7-9 hours of sleep a night!
- don't expect to 'target burn' fat. fat burning is pre-determined by genetics. doing ab excercises will build the muscles in your somach (just like curls will build biceps, bench press -> chest, etc.) but without shedding the layer of fat you will not have a 'toned' looking muscle
- try a variety of ab excercises to see which ones are best for you and use proper form to avoid injury and ensure proper training
- try doing ab excercises after cardio activity. body is already warmed up and muscle fibres will respond better to the training
- try not to eat anything 1-2 hours before doing your ab excercises
- make sure you're getting sufficient protein in your diet! (muscles can't be built without the blocks to build them!) |
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