​Samui Fitness

How many times have you tried to get a flat stomach and finally see your abdominal muscles?

 

And how many times have you you succeeded?

 

Probably not many times otherwise you would not be reading this post.

 

 

I have a 5-step formula that will give you a flat stomach for sure BUT you will still have to do some work, it’s not a magic “do nothing and get results” formula. However you might be surprised that it’s not anything difficult either.

So here it is:

 

1. Abs made in the kitchen.

 

Yes, yes, yes, you might have heard it a million times and it still is true! You may spend hours in the gym but if you eat tons of desserts or just more food that your body needs you won’t ever see you abs.

 

I want to go a bit deeper on this one though.

 

A. Don’t overeat.

 

That should be obvious. If you eat more than your body actually needs you won’t get flat stomach ever!

How to find out how much food you need?

I don’t recommend any calorie counting formulas or similar approach because each of us needs different amount of calories and calories are different(it’s not the same to eat 500 calories from a chocolate bar and from a kilo of apples.

 

What I recommend is to go to bed with an empty stomach(2-3 hours before bed the last dinner) and have a feeling of a slight hunger, like you wouldn’t mind having some snack.

 

B. Eat often and keep your portions small.

 

Why? Because very often your stomach can’t deal with big portions, you get gas as a result of indigestion, putrefaction and fermentation and your stomach looks bloated and besides that, all the byproducts of putrefaction and fermentation your body will store in your fat tissue.

Another reason is: you blood sugar levels more stable and you don’t get huge appetite as the result of which you overeat.

 

C. Eat well combined meals.

 

If you don’t combine your food well, the same processes of putrefaction and fermentation will occur.

Below you can find food combining chart that will help you to combine your foods better.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

2. Don’t spend hours in the gym exercising your abs.

 

That one you might like To have a flat stomach don’t waste your time doing millions of crunches!

Why? You spend too little energy doing crunches and other exercises for your abs. 2-3 exercises: crunches, decline bench crunches, leg raises, decline leg raises, leg raises with ankle weights, Russian twists, plank; 3-4 sets, 2-3 times a week is more than enough. The rest is a question of energy deficit and burning fat efficiently and that has nothing(or very little) to do with the amount of crunches you do.

 

3. Exercise your big muscle groups more and be more active.

 

This one is the conclusion of a previous step. To burn more fat under which you’ll find you abdominal muscles you need to spend more energy that you consume. Exercising your big muscle groups like legs, back, chest, whole body exercises, High Intensive Interval Training will burn much more calories than crunches and THAT will help you to see your abs sooner than any amount of crunches you do. And besides exercises, of course, be more active: run when you can, walk instead of driving, take the stairs instead of elevators etc.

 

4. Thin waist: don’t overdo exercises for your oblique muscles.

 

I used to think like most of the people that doing a lot of exercises for my oblique muscles, adding more weight will help me to get my waist thinner: nothing can be further from the truth!

You will get muscles there for sure but it won’t make your waist thinner, your waist will become wider! So stop exercising your oblique muscles too much with side bends with dumbbells etc.

 Instead do bicycles, Russian twists, body rotation movements, use hula hoop.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

5. Keep you abs toned and pay attention to your posture throughout the day.

 

That one made all the difference for me!

 

At some point in my life I stopped paying attention to my posture, kept my abdominals lose most of the day, I still did abs exercises in the gym but my stomach got lose anyway compared to the time when I was watching my posture, sitting straight and flexing my abdominal muscles from time to time during the day. And when your muscles are not toned it doesn’t look good even when you have little fat. Besides keeping your spine straight and your abs flexed throughout the day helps you burn more calories!

 

So sit straight now! Keep your posture like you are a god or goddess and you are going to have abs of your dreams!

All the advice here I took from more than 10 years of my personal experience and experience of my clients. Try this 5-step approach and I guarantee you’ll see the results.

 

If some of the points made here are not clear or you need more information – ask me or  leave any comments  below you might have also. “Like” the article and share with your friends who might need flat stomach too 

 

Have a great day and amazing abs!

 

Angela is  providing regular nutrition and workout videos  &  articles for samui-Fitness.com

 

You can also find her details on our personal trainer PAGE