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Get a Flat Toned Belly

26th September 2019
Luke Adams

Millions of people all over the world wish they could have a flatter belly. So we are going to give you some handing hints on how you can cut the inches off your waist fast.

First, let’s look at the fundamentals and the difference between a flat belly and a toned belly.

what is skinny fat?

Let’s assume a lady is 20 pounds overweight. She decides to go on a severe calorie restricted diet and loses all 20 pounds just by dieting. Now she’ll be at her ideal weight and her belly will be flat.
However, because she didn’t exercise, quite a bit of the weight she lost will be muscle mass. So now, she weighs less because she has less muscle mass and fat. In the fitness industry, this is known as being “skinny fat”.

She is slimmer, but she still has a higher percentage of fat. The key to losing weight successfully is to shed the fat while retaining as much muscle as you can. That’s how you achieve a body that is toned and healthy.

By losing muscle, she’ll be sabotaging herself in the long run because muscle burns more calories at rest. Now her metabolism will be lower, and she’ll gain fat more easily the moment she comes off the diet. This is an unhealthy and unproductive way to approach weight loss.

How you should approach it
When trying to lose weight, you should aim for a caloric deficit of about 500 to 600 calories daily. While this will result in slower fat loss, it will prevent your body from going into ‘starvation mode’ and hitting a plateau.

You’ll lose weight slowly but surely, and the body will not go into shock and cling on stubbornly to its fat stores because it thinks that it wonít be getting much food. So, your body works with you instead of against you.

The next important component in weight loss is exercise. You MUST exercise. Ideally, you should have a mix of cardio and resistance training. Resistance training is very important because it signals to the body that it needs muscle to cope with the demands placed upon it.

When you’re on a caloric deficit and working your muscles, your body will realize that it needs to retain the muscle for any future demands. Now it will readily burn the fat stores for fuel, and that is exactly what you want.

Exercising will not only strengthen and tone the body but will also boost your metabolism. Itís possible to even gain lean muscle while youíre trying to lose weight. While youíll not gain massive amounts of muscle, you may gain some.

This will translate to your body burning more calories while at rest. You’ll be a fat burning machine round the clock. The weight loss will be much faster and when you strip off the excess fat, youíll look lithe and have a body that is aesthetically pleasing.

Thereís a big difference between looking slim and looking fit. Your goal is to always look fit. Not only will you look and feel better, but your health will improve too. Thatís how you should approach weight loss.

The slow and gradual approach will always beat the quick and unhealthy methods in the long run. True progress is slow but sure.

Getting a toned belly

flat and toned belly can only be achieved if your diet and training is in place. To develop a toned midsection will require exercise.

Assuming you’re at a low body fat percentage, your midsection will already be relatively flat.

However, to go from flat to toned will mean that you need to do a few exercises that work the belly. In this article, youíll be provided with 3 highly effective exercises that give you the toned midriff so many people desire.

Ab vacuums
This is a very simple exercise that reminds the stomach muscles of one of its functions ñ to hold your guts in. Itis common to see slim people with a paunch. Some people refer to this as a ëpooch bellyí, and it occurs when the stomach muscles are not holding the organs intact are letting them protrude.

To do an ab vacuum, youíll need to inhale and exhale deeply 3 times. On the fourth breath, suck in your tummy as much as you can when you exhale. You need to imagine that youíre sucking in your belly so that it touches your spine.

This will create a concave appearance on your belly. Hold the tension for 30 to 45 seconds. Do this exercise 5 times. You can do it anywhere and it doesnít only have to be at the gym.

You could be at the office and do ab vacuums while doing your work. You could be watching TV and doing ab vacuums. Itís a very useful exercise and you can do it several times a day. Over a few weeks, youíll notice that your belly gets flatter and more toned.

Hanging leg raises
To do this exercise, youíll need a pull-up bar to hang from. When hanging from it, slowly raise both your legs up in a controlled manner towards the bar. The higher up you can get your legs, the better.
If youíre struggling in the beginning because of a lack of strength, you can aim for a 90-degree angle. As you get better, you can go higher.
This exercise tones the entire midsection and is more effective than crunches. Avoid swinging and jerky movements when executing these leg raises. The more controlled you are, the better your abs will be worked.

Planks
This is one of the best exercises on the planet. Most people know how to do a plank. If you donít, you can always get on YouTube and search for planks. The reason this exercise is not explained here is because of the wide variety of plank exercises out there.
There are standard planks, side planks, knee planks, forearm planks, TRX planks and many other variations that range in difficulty. Doing these planks will target the muscles in your midsection very effectively and also strengthen your core.

Your stomach is one of the very few muscles that can be trained daily. Just spending 6 minutes a day working your abs will work wonders over a couple of months. You’ll increase blood circulation to the area which will assist in burning the stubborn belly fat.

You’ll also have the lean and toned look that most of the fitness models have. It all comes down to a clean diet and consistency in training. Use these 3 exercises in your training regimen and youíll reap the benefits.

 

 

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