Wednesday, January 18, 2012
Want Some Flat Sculpted Abs?
1~ Keep it clean. There is no way around it - flat abs are made in the kitchen. So, stick with clean, whole food sources like lean proteins, complex carbs, healthy fats (especially those rich in omega-3's), fresh fruit and LOTS of green veggies to achieve a tight body and flat midsection.
2~ A salad a day will keep the bloating away. A big, green salad full of delicious, cleansing veggies like asparagus, cucumbers, tomatoes, beets, carrots, and artichokes will support healthy digestion, flush your system and decrease water retention. Perfect the salad by dressing it with a little omega-rich, extra-vigin olive oil and digestion enhancing apple cider vinegar.
3~ Swear off sweets. Consuming refined sugar found in baked goods, processed foods, candies, etc. keeps those abs covered with a layer of fat, as an influx of sugar spikes insulin, inhibiting fat burning and initiating that endless sugar craving roller coaster.
4~ Keep your gut in check. Supplement with probiotics to support your digestive system and keep that belly looking flat. Probiotics replace the good bacteria in your gut that is depleted by antibiotic use, stress, hormones, aging and infections, to name a few. Probiotics are available as a supplement and in food sources, like Gaspari Nutrition's new Myofusion Probiotic Series protein powder.
5~ Drink lots of water. Drink 3 to 5 liters of water each day to support your metabolism and digestion. Also when you're properly hydrated, you'll retain less water, revealing a flatter and more defined midsection.
6~ Avoid carbonated beverages and sugar alcohols. Both of these items are flat stomach foes, as each can cause significant bloating.
7~ Turn up the heat on your cardio. Blast more body fat by increasing the intensity of your cardio. Try incorporating 10, one-minute sprint intervals into your current cardio routine. Recover one to two minutes between each interval.
8~ Train abs all day. In addition to doing approximately five to ten minutes of focused abdominal work three times per week, stay focused on keeping your stomach pulled in and tight throughout the day while driving, working, training other body parts, etc.
9~ Think "small and tight". When training abs, think about your waste getting smaller with every rep. Focus on pulling your belly button into your spine and exhaling as you contract the muscle. Be deliberate in your movement. Tight form = tight tummy.
10~ Try ab intervals. If you are having a hard time getting in your abdominal work, try breaking it up throughout your workout. Add one-minute sets of crunches, knee raises, reverse crunches, etc. between sets or intermittently throughout your cardio session.
~ Taken from Feb 2012 issue of Fitness RX
Here I am at the gym this morning doing pushups on the ball. These are hard! I can only do sets of 8 halfway down. I'll get all the way down eventually!