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5 Tips to Get a Flat Stomach
Without a doubt the most sought after advice from our readers, here at MotleyHealth.com, is how they can reduce the size of their stomachs. It seems that reversing the tide of time and regaining the figure of youth is foremost in many peoples’ minds when it comes to fitness. Our most popular article, How To Lose Belly Fat, provides all the information required to get a flat stomach, however many readers prefer a shorter solution, so for this, we provide an abridged version, in 5 easy steps.
1. Cut Out the Junk
You are what you eat, so don’t eat junk. Do not keep junk food like cookies, chips, sweets and other high sugar content food. Junk food raises blood sugar levels, which reduces fat burning and increases appetite.
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2. Good Carbs Only
There are good and bad carbohydrates. White bread, pasta, donuts, cakes and biscuits should be avoided. They can cause bloating, poor digestion, and lead to accumulation of fat. Good carbohydrates such as fresh fruits and vegetables should be eaten instead. Vegetable soups are an excellent choice for lunch.
3. Stop Those Late Night Snacks
Why? If you go straight to bed right after the late night meal excess sugar will just turn into fat as you need to be active to burn it off.
4. Drink Less Alcohol
One gram of alcohol contains 7 calories, which is about 182 calories per pint. Alcohol does not contain any nutrients. All the calories consumed through alcohol will be stored as fat. Recently, even Britney Spears gave up booze to lose weight!
5. Get Exercising
Workout with weights twice per week and do cardio three times a week. Learning how the celebrities get fit can give you inspiration, we have workouts and diet tips from some of our favorite celebs to help you. Women, remember to wear good support, a sports bra is essential.
Good Luck!
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73 Responses to “5 Tips to Get a Flat Stomach”
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I think another good idea is to focus on de-stressing our lives. Stress is one of the main reasons many people gain weight around their middle.
Perhaps pick a satisfying stress-free activity, and do it once or twice a week. Something like walking, yoga, pilates, reading, meditating or even just spending more time with family and friends.
That is very true. Bingeing is often the root cause of excessive weight gain, and people do tend to binge on comfort foods, which are often also junk foods, when they are stressed. The best advice for those with a stressful job / life, is to make an effort to do some exercise in the evening – join a fitness club, do some yoga workouts etc. at home.
If you were to just take one or two of those ideas at a time and put them in to action, you’ll be VERY pleased with your results.
Isn’t it amazing how making one crucial change like this over time can add up?
Great post.
That is so true. I recently gave up bread, on doctors orders (wheat intolerance) and already I have lost weight, without really trying. Just eating a few slices of bread each day was enough for me to get overweight. Now looking to increase exercise to start burning some fat off.
I’ve always tended toward belly fat, and managed to lose it once before. Since menopause, it just seems stuck, and all the old things I used to do to lose don’t seem to be working.
If anyone has additional tips, I’m all ears. In the meantime, I will continue the low carb diet and have been increasing my weight lifting reps. It’s got to come off sometime!
but other said that cardio and sit ups didn’t flat stomach,,..truthaboutabs.com??i think..
Lisa, just keep working at it. Building some extra muscle is a great way to help maintain your weight in the long term, and it also means you can have a more active life. There are loads of other tips on this site, start with the “weight loss” section. It is not easy to shift, I have some too, and I am supposed to be an expert!
lbrysie, various factors cause stomach fat, and sit ups alone will not remove it (they just build muscle underneath the fat). But, sit ups as part of a fitness regime, including cardio, bodyweight exercises and weight bearing exercises, is the say to lose weight safely.
Diet plays a VERY important role too. You have to be strict with yourself, and honest with yourself. It ain’t easy, but with some perseverance and willpower, it is possible.
I am thinking of having a tummy tuck done because i have heard you cant get rid of fat around the stomach. I was wondering if i do that can it come back after i have the surgery to remove it?
Thanks
Diana, if you diet and activity levels remain the same post operation, then the fat will come back. But you can get rid of fat around the stomach if you really want to – but for some people, most in fact, it requires a lot of hard work.
Full recovery from a tummy tuck can take 3 – 6 months, during which time exercise will have to be limited. It is an extreme measure to take to lose a bit of tummy fat. You would be better off trying to slim down using a combination of diet and exercise, as this will provide a long term solution, rather than a short term fix.
Is it at all possible to lost stomach fat if you’ve had a C-section
Hi
I’m 2o years of age and had a flat tummy until I finished school and became less active…doctors said I have a very fast metabolism but looks like it’s not that fast I anymore I developed a flabby ugly little tummy.. I recently started cardio exercises (phat moves) hoola hoop, and sit-ups and cut out all the junk I was eating..Drinking lots of water and dancing too.
tell me please if I’m doing the right exercises too lose my tummy i weigh 62.5kg but the belly is my worst feature of my body.
thanks
Hi Debbie,
You are certainly doing all the right things. The key to losing your tummy is strict diet (healthy, well balanced, high in protein and low in carbs) combined with frequent intensive exercise sessions. The theory is very easy, but in practice it is much harder.
Set yourself smaller goals, and make an effort to not only change your lifestyle, but that of the poeple around you too.
Hi
I’m reall glad to hear that im on the right track so far..thanks for the good advice…I WILL CHANGE THE LIFESTYLE OF OTHES.
Thanx again x
Hi again
thanx for the response
I’m really glad too hear that i’m on the right track so far…your advice helps alot.
i’m going too reach my goals this year no excueses LOL
I have made my family and friends aware of youre site through facebook soo hope you will get some questions from them..
thanx again
D
I have been cutting back on the sweets but I sometimes get the craving for them. I was wondering if sugar substitute is ok like splenda or sweet n low. Something that I can make a lowfat cheese cake for example. With no crust of course!
You can use a sugar substitute, although there have been health risks implied about them. However, I do not think that they will actually stop your sugar cravings. You are craving sugar due to the fact that your blood sugar levels have up until now been too high. Eating sugar is the only way to stop the craving in the short term. However, within a couple of days your blood sugar levels should start to stabilise, and the cravings will go. Eat plenty of healthy leafy salads and lean meat protein too. Hold in there, and fight those cravings!
i have had two c-sections i weigh 123lbs and my waist is 32inches i am not happy with how big my waist is how can i loose it i bought hip hop abs dvd will that help me
Hi Jody, the hip hop DVD’s sound ideal. Just make sure that you push yourself harder each time, work up a sweat and workout for at least 30 minutes 5 times a week. The more you put in, the more you get back.
i am recovering from herniated disc problem and was not able to be standing for more then 10 -15 minutes at a time for the previous 2 months and gained alot of belly fat from poor diet choices as well as inactivity. Are there some safe core exercises you could recommend so i don’t have to worry about my disc and could still lose weight around my middle?
Cathy, sorry to say that core exercises alone will not reduce the fat around your middle. Spot reduction is not possible on this level. I would suggest a combination of restrictive (but healthy) diet and some form of exercise, whichever is most comfortable, whether it be walking, swimming or Pilates / yoga types of exercise. Start easy and see what you are capable of. The best way to reduce stomach fat really is to reduce overall body fat.
I am 44 years old and have completely let myself go. I haven’t seen my feet in years and my stomach is as big as a mother carrying a baby at 8 to 9 months. I am extremely depressed and really need help getting back into shape. I hope someone out there can help me shed all this belly fat and get back to liking what I see in the mirror. Thanks for all of your questions and answers. I just found this page and I do feel like a glimmer of light is at the end of my very dark tunnel. Any and all suggestions on how to lost this stomach is greatly appreciated.
Hi Rick. All I can suggest, is get started today. You need to start eating a healthy diet. Go extreme if need be, try Atkins, and do it properly. Although in the long term Atkins does not fare any better than other diets, it does make you change the way you think about food in terms of healthy fats and proteins, and more importantly highlight how bad sugar in all its forms is for us.
And also, start exercising. It is Summer, so a good time for walking. If you are very overweight, then start easy, consult your doctor too. But start a walking program. Walk everywhere you can, and walk several times a day. And do this while dieting.
There are other diet plans mentioned here, plus plenty of different workouts for when you start to lose some weight. But as Nike say, Just Do It! And start now. Go on, get up, find some comfortable shoes, and go for a long stroll.
Hi, I’m 23 yrs old and have always stored weight around my middle. I’m a size 12 and in good proportion but I really want a perfect flat stomach, I appreciate this isn’t do-able without a lot of hard work! But I do hip hop dancing, pole dancing and kick boxing classes every week. I see a slight improvement, but nowhere near to where I want to be. Is it a case of upping my cardio and cutting down on saturates?
Hi Chloe. Upping cardio will help, but also a closer look at the diet will too. Maybe you are still consuming too much sugar (in terms of refined carbs – bread etc.). Eat more protein, salad etc. and avoid all bread, biscuits, junk food etc. for a while. Replace any sugary snacks with protein based ones. You will have to work hard though as well. Kickboxing is a great way to burn calories. Do plenty of bodyweight exercises too, work on squats, lunges and press ups. Just keep working at it and you will get the results soon.
I must admit I do eat a fair amount of sugar in my diet, are honey and natural sugars ok though? Also, I know it is best not to consume any kind of alcohol to endure weight loss, and I am no longer a student so it is now much easier to cut out completely!! But on the odd occasion, what is the best drink to have if any? I know G&T and champagne are relatively low on calories
As far as your body is concerned, sugar is sugar. Low calorie drinks are obviously better. The thing to remember about alcohol is that it is a form of energy. So when you drink, your body will stop burning fats / sugar and burn alcohol instead. However, as soon as the booze is burnt off, sugar and then fat burning should commence.
Great points thus far here… full body workouts instead of just focusing on abs, unprocessed natural foods, reducing stress, focusing and healthy fats and healthy carbs are all important. But beyond the “tips and tactics” let’s not forget that it all really starts with mindset… is the person ready to truly change their lifestyle to a fitness lifestyle, eliminate self-doubt, and remain focused on the goal without making excuses or procrastinating. That’s the real deal!
Hi I’m in my teens and weigh 200lbs recently i have put my mind set on getting my weight too at least 185 (that’s perfect cause I’m also pretty big) I have started to do intense cardio 3-5 times a week but i also do cardio everyday (but not as intense), i also weight lift maybe 2-3 times a week to gain muscle and burn fat, I’m also following a proper diet which sounds similar to yours. Some examples of cardio i do would be : jogging, jumping rope, playing sports, doing burpies. Can you please tell me if i’m on the right track and do you think I can reach my goal by the end of this summer?
Hey John,
If by the end of the summer you mean 22 September, then you have 2 months, about 9 weeks, to lose 15 pounds. This is certainly something you can achieve. Remember that if you are weight training, you are (hopefully!) gaining muscle too though. Just keep working harder, push yourself, and enjoy it. By the sounds of it you are training a lot. Ensure that all the training is quality. Get rest and ensure that your diet is supporting your fitness regime (plenty of lean proteins etc.). Try to do an hour of cardio each day at least, with intensive periods mixed with recovery periods. How much you train is down to what you can cope with. Professional athletes can train for several hours every day. You may start to find you are over training though if you do not get good rest. You are certainly putting the effort in. Just make sure it is quality. Lift heavy. Run fast. Bodyweight circuit training, Interval training and weight lifting are all great ways to burn fat.
thanks for the great help i hope i achieve this goal. ill contine to work harder
thanks
Hi
I’m 20 years & my weight is 54g / 122lbs but my tummy still not flat although I do cardio 5 times a week for 30 minutes with weight training. I eat healthy food & never eat junk. I tried everything but nothing worked …what should i do? I want my tummy to be flat..why its not working? I need help plz
Rank, may need to do more intensive cardio, trying interval training for example. Also go heavier with the weights. Then take a very critical look at your diet. Eliminate as much starch as possible, i.e. breads, pasta, rice, cakes, biscuits, sugar. There is a lot of healthy food that does not aid weight loss. Take a look at a GI table and avoid foods in the high range (potatoes, carrots etc.) Eat lean, eat protein, eggs, chicken, nuts, seeds, salads. Work hard. It will come.
Hi everybody
I’ve been working out for one Year and getting better. However I’ve achieved 191 pounds with muscley body but my stomach was too bad and not flat though I’m working it out every day. After that I stopped the gym for 1 year cuz I injured my shoulder, as a result my weight went to 164 lbs. However I’ve returned to the gym since 6 months and tried to concentrate on my stomach muscles to appear but in vain. I’m 177 lbs ..my meals:
1.Breakfast : 2 whole eggs + 7 whites + 2 bran biscuits
2.before training : 24 gram whey protein with apple
3.after workout : 2 scoops of whey protein + banana + Biscuit + fruit drink
4.Chicken chest with Potato or Rice
5.1 scoop of whey protein with oat biscuits
6. 200ml of mile ‘Zero Fat’ with fruits
Raven, it sounds like you are doing the right thing. Your diet looks pretty clean with plenty of protein and good that you are holding off bread etc.
Although it is possible to get cut without intensive cardio, if you are struggling, then get running. Go jogging and do sprint intervals to raise the heart rate for short periods. Ideally do this in the evenings after your daily workout (not straight after) or on non-weight training days.
Keep up the good work. Results will come, you probably just need to try a few different exercises.
Thank u very much
Thanx 4 ur help…but can u tell me what kind of carbs should i eat after exercise if im gonna avoid potatoe…& is it good to eat beans…about cardio i do power walking 30 minutes do i have to increase it or should i go joggin
Hi Ran, power walking is good, but adding sprint intervals would be much better.
For a list of low GI foods that you can eat instead of potatoes and other high GI food, look at the list on this article: Lose Weight Without Feeling Hungry
Hi
are vegetables good right after exercise i know they slow down the digestion of protein is that right?
they say that fibers like vegetables and beans & also broad beans shouldnt be eaten after exercise…is it true guys??plz let me know
You needs carbs and fiber. During exercise you burn a lot of your glycogen reserves (sugars stored in the muscles) so after exercise, you need to replenish with healthy carbs. But, research, and experience, shows that drinking a protein shake within 45 minutes of exercises aids muscle growth the most.
So, straight after exercise, get proteins, but eat some carbs later on to refuel. Remember, carbs are fuel, proteins are the building blocks.
thank u so much 4 ur help
but i do drink whey protein after exercise but the thing that confusing me is what kind of carbs should i eat right after exercise..cuz i eat broad beans & never eat potatoe or rice…plz help with it
Hi every one?
when im at gym i do 4 stomach exercises 4 or 5 days a week i do them 4 sets & i do cardio
i went heavier with weights in stomach exercises as u told me but are 4 stomach exercise enough to get flat stomach?or should i increase it??
Ran, no amount of stomach exercise will get you a flat stomach. You need to build up cardio and compound weight training to burn the fat off. And have a lean diet.
Hi,i’m 48 years i’ve been in gym for 2&half years…. i was 184lbs & now i’m 146lbs when i see my weight on the scale in the morning before i eat i see my weight become 143lbs & after i eat only one snack it turn to 146lbs is one snack=7lbs?? another thing is about my weight doesnt decrease although im on a diet & i exercise 5 times a week i eat so much vegetables & fruits & bran i never eat sugars or bread people think my weight is 130lbs??what’s wrong with it its not moving its still 148lbs although i work hard….i need 2 ask u one more question…my arms still flabby what do i have to do about them??
Hi Mona. Women should really weigh themselves just once a month for accurate weights, as hormone fluctuations throughout the month can cause various changes in weight. If you continue to work out and eat well, you will continue to make good progress. Do not worry about the fluctuations in weight throughout the day.
Regarding your arms, what are you currently doing? I would suggest pressups, dips, curls, etc. But need to know where you are at now.
ohh about my arms i do a lot of exercises but in vain…as i told u i do cardio exercise at gym 5 times a week i do arms exercises 3 or 2 times a week but it’s like i’m not doing anything they’re not responding although i work hard $ i go heavier with weights ….what shall i do….& thank u very much 4 ur help
Well, to tone the arms you have to exercise them. Press ups will target the triceps – get some muscle to tighten everything up. Get some dumbbells and do some curls. Get a weight so that 12 curls is hard work, but you can complete it. Rest for a couple of minutes, repeat. Do not worry about getting too much muscle, this will not happen.
If in gym, again, rather than just run, get on the cross trainer (elliptical) or do rowing, as both of these will also work the arms and upper body.
but as i told u i do arms exercises 3 or 2 times a week i do curls & everything but my arms not responding….do i have to do surgery or they will get tighten by the time??
i don’t think that they will respond…i’m frustrated about them…is there any solution?
&thank u very much
Mona, it is a bit soon to think about surgery. Please provide full details of the exercises that you are doing, i.e. weight, reps, frequency. “curls and everything” is not much to go on. Maybe you are not lifting enough weight, maybe you are not performing the best exercises. Are you eating lots of protein to help build muscle? Results will come in time if you train hard. Take a look at the workouts here: Biceps & triceps. How do these compare to what you are doing now?
For toning and fat reduction, you could try a full body circuit training approach.
Hii how r u everybody?
actually u r right my proplem with protien i hate meat & i don’t like to eat chicken everyday…i hate to eat eggs in summer but i eat them but not in progress i don’t know what to do about it?…in my arms exercises i lift dumble 3 kg -i do the dumles exercises for the triceps & biceps + cable machine too … & i lift bar 4 triceps
i do 4 sets for each exercise
first set 6 reps
2nd set 8 reps
3rd set 10 then 12…plz tell me if im right?
about circuit training i never do it?? but i want to try it…how many times a week should i do circuit training??are my arms gonna get better if i do that??i hope so
and im so gratefull to u…thank u 4 everything
Hi Mona. Firstly, the reps/sets. You may be better off doing this in reverse, but increasing weight in each set, i.e. start with 12 reps on an easy weight, then do fewer reps but at a higher weight each time. Progressive loading. Ideally on the final set you should be working very hard, and the last set should almost kill you. If you are not fighting with the weight, it is too light.
If you have specific questions on circuit training or the curls/trcipes exercise it would be better to raise them on those articles.
Our circuit training article has a video tutorial that will show you what to do. It works because it works the whole body, you raise you heart beat, and burn fat. Flabby arms respond to isolation exercise to bulk the muscle, plus full body /compound exercises to reduce fat. Add a healthy diet, and your arms should start to show signs of improvement.
My big problem is my Stomach, I do 2 exercises everyday, each exercise = 4 freq. and each frequency =12. However I eat oat biscuit every day at mourning with eggs and after workout with whey protein + banana. But the serving of this oat biscuit contain 9 gram of sugar and 3.5 gram of sat fat. I’m 176 lbs. Can Please send me a good schedule for my meals including Breakfast, before & after workout, at night ,concerning of the carbs meals which is my problem cuz I really eat protein meals well. And thank u too much.
HI every one??
i wanna know the difference between white rice and brown rice…& if i want to get a flat stomach is it ok to eat brown rice everyday…and what about dates i saw ur list about good carbs but u never mention dates
are dates not good if i want 2 get a tighten tummy??
Hi Natasha, brown rice has four times more fiber and therefore a smaller relative sugar level (more of the carbs are absorbed as fiber and not converted to energy). Also plain white rice has less Vitamin E, Vitamin B6, Folacin, Potassium, Magnesium, Iron than brown rice.
As for dates, these keep you regular, and are a great source of fiber also.
HI
i wanna ask u about pearl…which one is better 2 eat pearl or rice
and do pearl contain fibers..is it ok if i eat it every day cuz i want to my tummy 2 be flat
or should i have 2 avoid it
Pearl rice does not contain any fiber, so it is not ideal for a weight loss diet. Better off with a wholegrain rice with high fiber content and therefore lower relative carbohydrate content.
Hello guys
i need 2 know what kind of exercise should fat people start with…i’m 137 lbs i started with walking but what exercises should i start with & how many sets for each exercise…..& after exercise what should i eat besides whey protein i mean (carbs)
thank u guys
Sami, Start with Motley Health Core Four. Also do bodyweight circuit training on other days. Cut out all junk as mentioned above and take control of your diet.
Hi how is everything?
guys i wanna know if im on hte right track my nutrition program is :
breakfast: 2 whole eggs + 2 white eggs +fruit(apple + peach) or milk + oat
before exercise : apple or banana or other kind of fruit
after exercise : beans + chicken breast or chicken breast + banana
snack :milk + some fruit
dinner :cheese + vegetables
i practice 5 times a week i do 15min running + 15 min power walking + weight exercise
i want my tummy 2 be flat am i doing things right?
thnx
Hi Ranim, we are cool.
Your nutrition looks good, nice balance of protein and carbs. If you feel that you are not getting enough protein you could add cottage cheese or tuna to your snack options. You should not do weight training every day though. I would do some days of more intensive cardio intervals (running / sprints / slow jogging), and then 2 or 3 weight training sessions per week, splitting the body into parts (upper and lower) or into actions (push and pull).
The key question is – are you seeing good progress? If you are, then maybe do not change anything yet.
Hello every one
i need 2 know what should i eat & what exercises should i do 2 2 get a better chest cuz my proplem is that my chest is kind of flat ….i practice at gym but my chest isn’t getting better.its still flat though i went heavier with weights……..i need 2 ask u one more question ,my friend also wants to reduce her weight but she wants her chest 2 stay in shape she doesnt want 2 reduce the fat in that place..i guess it doesnt make sense if she wants 2 be slim everplace in body will be reduced in fat….isn’t it right?
thank u very much
Hi Kristy, to get a bigger chest, in terms of muscles, you need to do bench press and/or press ups. Various bench presses, inclined, flat, declined, will hit different parts of the chest. As for your friend, spot reduction is not really possible, so the choice is to lose overall body fat, or keep it as it is. By exercising and building/toning muscles you can make the body look more curvy and sexier. Some would say that this is worthwhile even if some fat is lost.
when you say not too eat bread does that mean wheat bread also
If the wheat is refined then yes. Refined / processed wheat contains little nutritional value and lots of calories which is a bad combination for people looking to lose weight.
Diet should definitely be the first thing to change, consuming smaller portions of healthy foods more frequently will boost the metabolism burning fat and giving you more energy. When combined with effective strength training, cardiovascular exercise and ab strengthening this can create quick and powerful results.
High intensity interval training is also more effective than a lower intensity sustained cardio exercise for burning fat efficently.
Hi how is everything…
I want a solution 4 my problem. I’m 48 years old, I’ve been exercising in gym 4 four years, my weight was 83 kg then now my weight is 65kg & its not moving though & my period has stopped I exercise 5 times a week I do running, power walking , weigh exercise my nutrition is:
dinner (cheese or peanuts)
I don’t eat rice or potatoes or bread & never eat sugar or salt)
what’s the matter why I’m still 65 , sometimes I think that all my workout & diet are in vain
plz I need solution …thnx a lot guys
Hi Mona. Well done on losing 18kg, this is a excellent accomplishment. As for where you are now, I guess that 65kg is a healthy weight (obviously depends on your height). Getting a completely flat stomach does become harder as we get older. With the amount of varied exercise that you are doing you must be fit and healthy. You diet looks good too. Your diet and workout is certainly not in vain. You are a fitter, slimmer and healthier person as a result! As for a solution, if you really need one, then more weight training may help. Squats, lunges, bench press etc. plus core exercises.
Hii everybody how r u? i want 2 ask u about whey protien i know that it’s so good 4 us as athletics but i heard in a Channel that we can’t use permanently &everytime we should stop using it for a month or i don’t know how because if we use permanently it causes bad results…..really??? is that really right…..for me i use it always before & after workout…..plz let me know if is it true
Whey protein is just a protein supplement. If you are exercising and lifting weights enough then you need extra protein. But do not take it unless you are working out hard as you will just be consuming more calories and to lose weight (as in fat) you need to consume less.
Heey everyody…how is everything?
2day i saw a really weird coach,,she said that i must not eat anything after workout,,no protein no carb ,nothing ,,she said i should eat after 2 hours from workout cz if i did not i will be fat,, & have muscles like men,,i told her the muscle wont grow soo much like men cz im not holding sooo heavy weights..& ma friend wants to be slim so this coach told her: do not eat dinner” .she says also i should not go heavier with weights….oh come on plz someone tell me that’s wrong….i know that person should not cancel any meal..& i know i should eat after workout protein & carb to feed the muscle,,,,& it’s not about escaping a meal ,,i know it’s about what kind of food we eat ,i tried to convince her but she says ur wrong & she knows what is she talking about,,,plz guys what do u think? i know am right ,
Your coach is wrong. You really should have some protein, ideally a shake that is quickly absorbed into the blood, as this helps with muscle recovery etc. You will not bulk up. The risk is that your will not recover well enough before the next training. Maybe they want you to get your weight down, but starving yourself of protein is certainly the wrong way to do it.
I read in 2 separate articles that to burn belly fat you should get on a treadmill at 15% grade at 2-3mph for 45min every day. They claim that it gets your heart rate in that “sweet spot” where your body tends to burn fat instead of muscle. They pointed out high intensity will burn muscle instead. They also said diet is 70% of the solution and the exercise while important is 30%. Its more important to get eating habits correct than it is to exercise. 6 meals a day of the good foods. I assume the idea being that if you don’t get hungry your body doesn’t trigger the “I’m starving and when I get food next I’ll store it all”. I guess I’m looking for correction or additions to this post to get better results..
Hi Steve, yes that is pretty much right. Not sure about the “sweet spot” but walking uphill requires you to do more work than plodding/jogging along the flat, so you burn more energy. Most people can sustain walking uphill for 45 minutes much sooner than they can manage a relatively quick run for that duration that will enable them to burn similar amounts of energy. Cross trainers are also good as you can add extra resistance, similar to an incline on a treadmill (the incline creating extra resistance, i.e. gravity).
Diet is vital. We have reported on research that has shown that diet, i.e. energy consumed, is the key to losing weight. “Micromeals” are a good way to help lose weight. Rather than eating all the food in 3 sessions, you eat at regular intervals. The body can digest and absorb the nutrients more efficiently, you keep a more constant supply of proteins to feed the muscles throughout the day, you feel less hungry and you maintain a higher metabolic rate. Obviously you have to be very careful to not consume more calories while having the extra meals, and you cannot afford to slip up either, i.e. snack on a little treat!
Regarding exercise, there are two methods that have been shown to really help the most in burning belly fat: Weight training and intensive cardio work. For weight training you need to do the bog compound lifts that build lots of muscle (this also increases your metabolism) and intensive cardio work really means interval training. Although I agree that walking up a treadmill is more effective than jogging on the flat for people that are unfit, to burn more energy raising the heart rate very high for short bursts while training has been shown to help burn more fat. The “fat burning zone” that plagues many exercise machines is nonsense, no idea who or why that was made up, other than to encourage people to use exercise equipment for longer periods!
I always suggest that if you can talk all the way through your cardio and weight training routines then you are not working hard enough. Weight training should be hard, you should be lifting heavy weights that require you to put in maximum effort to complete each set. In cardio you should be working hard enough at times (intervals) that means that you are unable to speak.