Blog

How To Get A Flat Stomach- Our Top 4 Tips

Wednesday, 05 October 2016 03:25

Sick of never getting to wear those cute crop tops, those fitted dresses and summer bikinis all because of your “less then toned stomach?” 

Have you accepted this jiggly stomach is a part of you forever?

NO NO NO honey, you deserve a flat stomach too!

Ditch the baggy tops, throw away the one piece swimwear and say good bye to that muffin top that comes out in those tight jeans. 

Here is our recipe for a tight, toned sexy stomach. 

1- Calorie Deficit 

9/10 you need to be in a calorie deficit to lose fat, and losing fat is what we want to do create that tight toned stomach. 

Calorie deficit means eating less food then what you are using for energy.

There are 2 ways of creating this; 

A) By eating less. Eg. Your body needs 1800 calories to maintain your body weight, so you create a deficit by eating 1400 calories (note this is just an example and everybody needs a different amount of calories). 

B) By exercising more. Eg. You currently train 4x per week, so adding in a extra session you will be using more energy each week, creating more of a calorie deficit. 

You want to have maintainable fat loss so remember, there is no need to eat less and train more, pick one or the other, not both. 

Tip- Not all calories are the same. Make sure to have protein at of each meal, and a balance of fats and carbs every day. 

2- Compound Movements 

Variations of Squats, Deadlifts, Pressing Movements e.g. Bench Press and Pull Ups/Pull Downs. These exercises use big muscle groups which use more energy. More energy used = more fat loss potential. 

These movements will be more beneficial to your “operation flat stomach” then sit ups or crunches. 

Think about whats harder to do, a sit up or a squat with 20kgs? 

The squat right?

Because it is using more energy then lying down doing a sit up, the potential to burn fat is a lot bigger then the sit up. 

And the goal to the flat stomach is to burn the fat.

3- Sprints 

Sprints do wonders for your mid section. I can guarantee you will feel all of those muscle the next day. 

Because you are using 100% effort when you sprint, this is extremely energy taxing and once again creating maximum fat burning potential. 

4- Rest 

The often over looked factor, Rest. 

Rest is just as important as exercise when it comes to having that flat stomach. 

Exercise, Work, Poor Nutrition and Stressful life styles all put stress on your body. These factors put your body in a state of stress. When your body is in a state of stress the fat storing hormone ‘cortisol’ is raised and when this happens you lose your ability to burn fat. 

Not enough rest = high cortisol = jiggly stomach 

So there it is, our recipe for a flat stomach- Eat a balance of each macro (protein,carbs,fat) and have a little less then the energy you are using. Make sure your workouts include large muscle group exercises e.g. Squats, Deadlifts, Pressing (bench press, shoulder press etc) and Pull Ups/Pull Downs. Add in a sprint session or 2 each week and rest! 

Start today, you have nothing to lose… Apart from that jiggle. 

Awhina xx