does anyone know how to get rid of stomach flat?

Answer 1

Hi Emma

I take it that you want to know how to get rid of stomach "fat"???

Well, if you are looking at losing fat from the waist rather than developing your abdominal muscles per se then you need to make some minor adjustments to your diet, and incorporate some physical activity into your daily routine. Physical activity is a very important part of a weight loss programme.

There are three rules to safe and effective weight loss...

Eat less more often
Consume more fruit and vegetables
Increase the amount of physical activity you do.

Diet

The first thing you must look at before changing the types of foods you eat is calorie balance. No matter how good are your diet is i.e., no fatty food, no chocolate, white meat instead of red, and plenty of fruit and vegetables, you will put weight on if you are eating more calories than you expend in energy.

Firstly, have a look at your diet, and to do this properly it'd be a good idea to write down what you eat over 3 or 4 days. The initial aim is to reduce the amount of calories you eat in a day. An easy way of doing this is to reduce your portion sizes of carbohydrates like: cereals, potatoes, pasta, rice, crisps, sugary food like sweets, chocolate, and ice cream and cut out fatty foods, rather than skipping meals. If you do this properly you should start losing some weight within the first week.

Ideally, you should lose up to 1kg (2.2 Ibs) of weight per week and no more.

Secondly, if you find that you're weight is staying the same or coming off in ounzes rather pounds per week then you should analyse your diet a little more closely. Ask yourself:

Does my diet still contain sugary food and fatty foods?
Is my diet lacking in fruit and vegetables (F&V)?
Am I doing too little physical activity?
Are my meals too large?
Could I replace some aspects of my meals with lower calorie, low fat alternatives?

Research has shown that a person who increases their intake of fruit and consumes more salad or veggies loses weight safely and efficiently. Eating more F&V fills you up quickly due to the amount of fibre in these foods, and since F&V are low in calories you'll feel full, yet you've only eaten a fraction of the amount of calories you'd eat in a normal meal.

When you've taken care of your diet you should decide what physical activity (PA) you should do to speed up your metabolism and oxidise fat. If you're not partial to gyms or you'd like to get fitter before throwing yourself into the sweat shed, then there are loads of exercises you can do without going to the gym.

POINT - Exercise burns fat at the same rate all over your body.

Physical activity comes in various guises:
Weight training and bodybuilding is anaerobic. In other words it strengthens muscles and increases their size. Although resistance exercise like weights aids burning fat to a small extent if done intensely and of long duration, it does not challenge the cardio vascular and respiratory systems enought to burn fat in meaningful way.

Aerobic exercise is any exercise that if done at moderate to high intensity will start burning fat at a efficient after 20 minutes of continual exercise. You should consider doing any or a mix of the following activities at a low to moderate intensity for 30 minutes 3 or 4 times a week. When you're used to exercising after a couple of weeks increase the pace (intensity), from moderate to higher, and the duration from 30mins to 50 or 60 minutes. For maximum weight loss effect increase your days of activity from 3 to 5.

Jogging
Cycling
Stair climbing
Swimming
Aerobics
Circuit training (anaerobic/aerobic)
Callisthenics (anaerobic/aerobic)
Aerobics - step & others
Boxercise
Badminton
Squash.

There are loads to choose from, just keep the variety and put effort and soul into it. However, do start slowly at the beginning of an exercise programme or you'll do yourself an injury.

If you follow the 3 rules (top) you should gradually develop a flat stomach within weeks to a few months. If you want to develop your ab muscles then throw a few sets of crunches, reverse crunches, and twisting crunches into your routine a couple of times a week.

Hope this helps

Craig

Answer 2

1. Climb to my floor using stairs at the office.

2. Do portion control, don't eat until you are full. 80% full is enough.

3. By sitting up straight actually your abs muscles are strained in a way and your muscle will help hiding your pouch once you burn enough cals

4. Stop beer!

5. Crunch exercise

Sit in your chair straight. Make sure your back is firmly against the back of the chair then you put your hands on your thigh and lift your legs alternatingly. Do this for three sets of ten.

Do regular sit up by lying flat on the floor. Then put your hands at the back of your head and bent your knees to make a 120 degrees angle between your thighs and your stomach. Then curl up and lift your shoulders from the floor. Don't use your hands to push your head. Repeat this exercise for three sets of eight.

6. Develop muscles in your thighs or arms. The more muscle you have, the better. Since your body will needs more calories to maintain those muscles. Which means your body will start using your calories stored in your tummy.

7. Cardio exercises: Running, aerobic at consistent pace.

Answer 3

if u mean fat....not flat then you need to do basically any cardio activity esp running that works great on the stomach and of course sit ups, you can use any surface, a chair , yoga ball even you bed if u have a head board.dont eat less then 1-2 hrs b4 bed and cut back on the soda or carboniated bevs. i know a bunch of ab work outs if u wanna contact me back

Answer 4

overall weight (fat) loss
find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have lean meat (protein) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min, light weight training
dont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)

Answer 5

If you mean fat then you need to do lots of sit ups - nothing else will work, I've dropped from a size 14 to an 8 but I still have a flabby belly & doing sit ups is the only thing that is shifting it!!

Answer 6

Go for protein rather then sugar to keep energy levels going strong rather then crashing. Edamame in pods will be the perfect snack since it takes a while to eat and a one-cup helping offers 12 grams of necessary protein.

Answer 7

Are you just sick of the normal diet plans have been after the diet program finish the added lbs are just coming and coming right after finish the diet? Are you knowledge the fact that as soon as your body will get employed to a diet regime then this diet gets to be significantly less efficient in excess of time due to the fact your physique adjusts to compensate?

Answer 8

When cooking, swap out the butter for one of these simple.

Answer 9

Your body is actually using up several energy, in addition to exercising enables you to burn up all of them faster

Answer 10

40 moments of martial arts