How easy is it to get a tight, flat stomach?

So many times you hear the fitness guru’s and medical professionals recommend low to moderate aerobic exercises, mainly known as cardio, to people who are looking to stop heart disease in it’s tracks or simply to lose a few unwanted pounds to get the flat stomach they want.  More often the advice given makes up something like “do 30-60 minutes of constantly paced cardio 3-5 times per week keeping your heart rate at a modest level”.  But before you run out and make yourself feel like hamster in a wheel by doing never-ending hours of mind-numbing cardio, I’d like you to think about some recent scientific discoveries that show endurance based aerobic exercises are not all it’s made out to be, especially when working toward a flat stomach.

Now, understand the physical bodies we have are intended to function on activity in an explosion of exertion followed by recovery.  Research is showing that using variety can be one of the most important parts of your training regimen, especially when it comes to getting that flat stomach we all want. This propensity toward variety can be seen throughout the animal kingdom since they demonstrate a stop-and-go movement rather then the continuous movement.  In all reality, humans are the only creatures in nature that attempt “stamina” based physical exercise to get a trim, flat stomach.  Most sports, with the exemption of long distance running and/or cycling, are also based on variety of movement with small bursts of action followed by recovery.  To see an example of these dissimilar effects of stamina or steady rate training versus stop-and-go, consider the body type of volleyball and tennis players which have lean, flat stomachs or better yet marathoners as apposed to sprinters.  Most sprinters have a body that is lean, full of muscle, and looks like a power house, while the characteristic of a marathoner athlete, though they have a flat stomach, they are more often thin and sickly in appearance.  Now the question is which would you rather be?

The kind of physical activity you do is important to getting the flat stomach you’ve always wanted.

Another thing to remember concerning this idea of using variability to achieve a nice flat stomach is the effect this has on the interior parts of the body while doing different types of exercise.  Scientists have known that extreme amounts of steady exercise boosts free radical production in your body, it can degenerate joints, in some cases the immune function can be reduced, in some it causes muscle wasting, and can cause a pro-inflammatory reaction which can potentially lead to persistent disease conditions in the body.  But on the flip side, high variety cyclic training will not only get us a flat stomach but has been shown to stimulate anti-oxidant production.  It can also increase an anti-inflammatory type condition and give an up tick in our metabolic rate response which is great for reaching our goal of a flat stomach with great abs.

Your heart is a key element to a fantastically flat stomach.

In addition, constant endurance exercising only gets the heart accustom to one heart rate range and in turn doesn’t get the heart too respond to different stress points. While highly variable cyclic workouts train your heart to respond to and recover from different demands keeping it in great shape so that it’s there when you need it. Think of it like this, physical exertion that trains your heart to quickly increase and then decrease will cause your heart to be more competent in the everyday stress it must deal with. Stress can do all kinds of things to your physical body, including your waistline, some of which can cause your blood pressure to increase and pulse to increase rapidly to a danger point. Steady rhythm jogging and other endurance exercise does not help your heart stay fit in order to deal with extreme changes in heart rates and blood pressures.

Your goal is a flat stomach with killer abs!

The important element of up-and-down cyclic training that makes it stand out way above steady state cardio is there are recovery phases in between bursts of exercise.  This recovery time is critical because it helps the body to obtain a strong response to an exercise activity.  A side benefit of this up and down, stop and go style of training is that it is much more interesting which in most cases lowers the drop-out rate from those cardio programs, which if you don’t drop out then a flat stomach can become reality rather then a dream.
In summery, some of the potential benefits interval training included: improved cardiovascular health, increased anti-oxidant protection, improved immune function, reduced risk of joint injury, increased consistency in your metabolic rate (which gets you a flat stomach easier) following exercise, and a much greater capacity for the heart to handle every day stress than it did before.  Sports such as football, basketball, and hockey, etc. are highly variable stop-and-go motion just due to the nature of the sport.  Then when you add in weight training which naturally incorporates short bursts of action followed by recovery time you can be sure to chisel that flat stomach in no time.

For example a work-out session to achieve your goal of a flat stomach may look something like this: Warm-up for 5 minutes at a fast walk or light jog; First – Jog for 1.5 minutes; Second – walk for 3 minutes; Third – run as fast as you can sustainably for 1.5 minutes; Fourth – walk for 3 minutes;

Then all you have to do is repeat those 4 stages twice for a very intense workout that can give you that amazingly flat stomach you have always wanted.

What you should take away from this article is the need to train at highly variable rates for the greater part of your workouts in order to get the most benefit for things like heart health, fat loss, and muscle maintenance that shows off your fantastically flat stomach with killer abs to boot.

If you’re interested in taking your goal of a flat stomach to an entirely new level visit -http://bellybustingtips.rethinkfatloss.com

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Finding motivation in things that seem so mundane is not always easy, but as my dad always said breaking something big into smaller bit size pieces always helps. Then once you have done something successfully it seems easier to do it again and before you know it you look back and wonder why it seemed so hard before. Focused action pushes forward to success like nothing else, and success is something that brings more motivation.

Understanding the motivation cycle to reduce your body fat percentage:

1. Need for change:  We all have needs as human beings and we all have different reasons and ways that we would prefer to do something. Many times in the “fatloss workout” world the idea is that “your need” is a cookie cutter and they have the exact thing that is needed. Well developing your “why” is very important in discovering your need in reducing the amount of fat you have.
2. Drive or Push:  Once you have your need or reason why and are committed one hundred percent to it then the drive to do the action will be in place.
3. Action:  This is the actual doing part, whether that be walking, cycling/biking, hiking, swimming, jogging. But if that all sounds to complicated then simplify it by simply increasing the amount of daily activity that you do. There are plenty of weightloss books out there that can give you many, many idea’s on what you can do in order to achieve an increase in caloric output. But let me try and illustrate how simple it is for someone to “increase” their activity. For example sake we have a person that sits on the couch all day long only getting up to use the restroom and to get food and water. If they simply added one thing to their day such as walking down to the post office, the store, or around the block this would be an increase. Once that doesn’t seem so bad they could add something else that seemed reasonable until they achieving the desired goal.
   Now the other half of action is the caloric input and there is plenty of resources out there that deal with this so for brevity sake I will just mention that the right kind of foods coupled with increased activity can produce a result a lot bigger then you think. Also rather then reducing the amount of food just simply find some way to get more of the healthy stuff in you.
4. Achievement:  Once your drive and activity give you the result your looking for, it will continue to drive you to continue do what is working, and tweak what doesn’t seem to work.
5. Satisfaction:  This stage is when you can look in the mirror and smile because all your hard work has paid off. Again the old saying holds up that success fuels more success and that holds true when you go from a fat belly to a flat belly.

Developing your fatloss health plan:

After reviewing the above steps in what makes a successful fat loss plan you can then make it personally yours, custom fit for your situation. As you put together your plan consider what your “why” is, that underlying reason for making a change. Once you know that then your set to find those things that you enjoy and that increases your activity.

Less empty calories:

If you are someone that puts a lot of empty calories (cake, muffins, cookies, junk food, etc.) you might look at ways to cut that back and replace it with something else healthier. So for example if I am someone that eats fast food five days a week I might try to cut back to four days and pack a lunch for the 5^th day. I might choose fruit juice over soda pop.  If I am someone that eats 200 cookies a day I might try to cut it back to 190. OK so that last example might be a little extreme but you get the picture. Again small consistent changes is what wins this race not the quick things that you stop doing three days later.

Working Your Plan:

It’s important to note that the source of your motivation may change over time and as those needs change and your life changes it’s good to keep this cycle of motivation in mind and then you can tweak your plan accordingly. Something that might be the case for you, as it was for me, that while jogging or running and really enjoying the results that it is giving you and then injure a leg or ankle, you have to rethink the activities. So take up something like golf or maybe gardening, just something that doesn’t use the injured leg. The main point here is to reassess where you are in the fat loss motivation cycle and keep the activity level at what you had or moving up so your action doesn’t slow down to a complete stop.

Now admittedly it is really tough at times to keep your mind and body in sync after a big set back. Whether that set back be an injury or some other unseen element in life, simply go back to step one and look at how your motivational needs have changed and what really drives you NOW at this place in your life. We are dynamic people and that means we have to give ourselves some flexibility in everything we do to avoid getting stuck.

My hope is that this idea of motivation, whether it be external or internal, breaking it down into steps can help in making this race to loose fat one that you can win. Please leave a comment; I am interested in your thoughts and idea’s. And thanks for stopping by to give this a read I really appreciate it.

Working to be motivated,
-Nick

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