Developing a lean, flat stomach takes time and patience, especially when it
comes to those last few kilograms in those hard to lose places. There is only
one way to lose fat in the so-called ístubborn areas,í and that is with the
correct combination strength training (with a extra focus on mid-section),
cardiovascular exercise (short, hard workouts), and stable blood sugar (keeps
you from adding additional fat and makes it easier for the body to use body fat
Spot Reduction is a Myth - The first thing you need to realize is that it is
impossible to íspot reduceí fat from one specific part of the body. Fat loss
occurs systemically, meaning that you canít control where the fat comes from.
When you burn fat for energy, you will draw it from all areas of the body, and
the first place you tend to put it on will be the last place it comes off.
Cardio, cardio, cardio - Doing all the abs exercises in the world will do
nothing if you have a layer of fat covering it. Doing strength training, or
lifting weights, would help, but not as much as aerobic exercise. If you want to
add some ab exercises in after the cardio, thatís great, but be sure to work
your whole torso, not just the upper abs ó that includes the lower abs, lower
back and the muscles that wrap around your sides.
For example, Walking, jogging, bicycling, elliptical exercise and stair climbing
are all great fat burners. Most give up early in the workout. During the first
10 minutes of aerobic activity, glycogen (stored carbohydrates) is the primary
fuel source. Because you donít burn significant amounts of fat until glycogen
stores are depleted, the key to maximum fat loss is to work out aerobically for
30-60 minutes continuously per session.
Diet Ė Its best to stay away from fried food and too many sugary desserts.
Abdominal fat loss is a 50% exercise, 50% nutrition combination. Regardless of
how much you workout, if the number of calories you take in is greater than the
amount you burn, youíll still put on abdominal fat.
Eat Small Meals Regularly - You should try and spread your calories out into
five small meals a day instead of 2 or 3 big ones so that you donít overeat in
Give it Time Ė If you want to have a flat stomach in 3 weeks, forget it. Losing
fat takes time, and itís unhealthy to lose too much weight too fast. Gradual
weight loss is healthier, and more likely to be sustained over time. Go for a
lifestyle change, something you can live with for the rest of your life, or you
will just yo-yo. Itís a marathon, not a sprint.
Feel free to share your tips and stories in the comments section below!