With summer just around the corner, everyone wants to be in the best shape of their lives….or at least get their stomach in the best form it has ever been. When the beach season rolls around, believe it or not but abs is the main topic of conversation in most gyms and get-togethers.
How do I get abs?
How do I get 6 pack abs fast?
How do I get flat abs in 2 weeks?
These are just some of the questions, I know, a lot of you are asking yourselves. So, in this article, I am going to give you 6 super effective rules to shed that flab of unhealthy fat on your tummy, to reveal a smooth and chiseled stomach that you can confidently rock, come bikini season.
I have seen these rules work time and time again with my clients. So now I want to share these with you. You will not only lose stomach fat, but you will lose stomach fat fast.
So, print them off, memorize them or write them in bold in your workout planner, but for the next few weeks apply each of these rules in your life and I guarantee that you will see a difference.
Before we start, here is an important message for those of you who might be “thin”. Being skinny does not mean that you are healthy. Skinny people can still be fat on the inside. What I am talking about is visceral fat. This is the type of fat that you can’t see with your naked eyes because these are stored deep inside your belly and surround your vital organs. This is extremely dangerous because visceral fat can make you a high risk candidate for heart disease, type 2 diabetes, and even breast cancer.
So, no matter what your body type is, these rules will make you become healthy both inside and out.
Rules To Lose Stomach Fat:
Losing Stomach Fat Rule # 1 Abs Are Made In The Kitchen
No amount of crunches will give you that definition you are looking for, if you go back to a diet filled with unhealthy fat, sugar and carbs. I see this all the time, especially in the gym. People doing incessant crunches only to then gulp a sugary drink down their throat. So for the next few weeks, I want you to really think about EVERYTHING you put into your mouth, because here is the thing: Most people work their abs 2-3 times a week. It is actually the rest of the days that dictates if you will be able to see those abs or not.
Below, you are going to see a list of 2 things that has to go from your kitchen. I am also going to tell you why it has to go because knowledge makes healthy decisions easier to make.
- Cut Out The Processed Foods- This means anything in a jar, tin or a box. When you go to the super market, buy produce not food. Processed food are chemically designed to taste better and have a longer shelf life. This means incredibly high sodium, sugar, preservatives, saturated fat and trans fat and maybe even pesticides. They are also high on phosphates additives that can have detrimental affect on your organs and bones. Plus, they are designed to beaddictive because they contain chemical compunds that can stimulate your dopamine levels.
- Refined Sugar- Some health professionals actually call sugar a drug due to its high addictive nature. In fact, some studies have even shownit to be toxic. Now. Here is how cutting out refined sugar will help you lose weight, especially in your stomach. First, let’s learn about two important hormones and its relationship with sugar and weight gain:-
Insulin is a fat storing hormone. When you eat a sugary cupcake and the sugar level in your blood stream rises, insulin gets produced by your pancreas. Its job is to lower your blood sugar level by blocking access to fat reserves and instead promoting the usage of glucose (sugar) as the energy source. Also, the glucose not used up gets converted and stored away as fat.
Glucagon is a fat unlocking and burning hormone. Glucagon’s job is to increase your sugar level in the blood stream. It does this by converting the glycerol found in fat cells into glucose, so that it can be used as energy. It promotes the breaking down of stored fat through a process of lipolysis, which can then be burned for energy.
By reducing sugar, you reduce fat storage and increase the burning of fat, which is essential to remove that blanket of fat covering your abs. This fat layer cannot be removed by crunches alone.
Sugar, especially in the form of fructose (high-fructose corn syrup), has been scientifically linked to overeating, because fructose does not activate the regions of our brain that makes us feel full, or promotes satiety. This causes us to feel hungry and eat even more.
Also, here is the best part, by eliminating sugar, you eliminate so many bad food choices like sodas, cup cakes, white rice, potatoes, white pasta, ketchup, bagels, cookies, pies, commercial cereals, ice cream and more.
Eliminate sugar for a few weeks and you will be surprised to see the transformation- not just in your stomach, but your overall body.
Now, eliminating something like sugar can be hard. But, there are a lot of healthy alternatives to refined sugar. These include honey, agave nectar, maple syrup, brown rice syrup, molasses etc.
Losing Stomach Fat Rule # 2 Become a “Long Sleeper”
A study done by the University of Chicago Sleep ResearchLaboratory looked at how restricted sleep patterns affected weight loss. The results were surprising. The participants were ten overweight male and females who were given identical low-calorie diet for 2 periods of two weeks each. During the first phase (two weeks), they were allowed to sleep for 8.5 hours every night; during the second phase (next two week period), they were allowed to sleep for only 5.5 hours every night.
Now, the results show that both the groups lost almost the same amount of weight, which was approximately 7 pounds.
Here is the surprising thing, during the second phase (5.5 hours), the participants lost more of muscle weight, and only 25 % of the participants lost fat. During the first phase (8.5 hours of sleep), over 50% of the participants lost weight in the form of fat.
To avoid losing lean muscle, sleep is very important. No matter how many hours you spend in gym, not enough hours under the covers will put you at risk of losing all that definition. When you get enough sleep, your body uses the stored fat as its primary energy source. Not just that, but not getting enough sleep can cause an increase in a hormone called Ghrelin, which is associated with hunger and over eating.
Rule # 3: Lower The Stress Levels
An increase in the level of Cortisol, a stress hormone can cause a loss of muscle mass and increase your appetite. Research has also linked it to abdominal fat. Research conducted by Yale shows that slender women leading high stressed life are more likely to have a higher level of abdominal fat. High cortisol levels can increase the concentration of fat in the abdominal area. Fat in this region is also known as “toxic fat” because it is linked with many cardiovascular diseases. So keep your stress level low.
Rule # 4: High Intensity Interval Training
The best way to shred that unwanted fat from every part of your body, including stomach, is HIIT. People including HIIT in their workout regime not only lose more fat, but also do so faster. In High Intensity Interval Training, you basically alternate between quick periods of highly intense cardio, then you follow it with short periods of low intensity workouts (such as slow walking) or complete rest. Why HIIT is so effective is because it increases your heart rate, which means it boosts your body’s oxygen consumption during the high intensity workout phase. Then during the recovery phase, the shortage of oxygen causes your body to burn more fat. This is also known as EPOC ( Excess Post-Exercise Oxygen Consumption), also known as the after burn effect.
Other than that, it continues the fat burning process for up to 48 hours after your workout- that’s right, you burn calories while doing nothing. Plus, for all of you moms out there, in just 30 minutes you can lose lots of calories and fat; plus, no need for any special equipments.
Rule 5: Sit up straight
Just sitting up straight, and not slouching, can keep your abdominal muscles engaged, strengthening them even when not exercising. Not just that, but having a good posture can instantly make you appear slimmer because slouching can emphasize the rolls on your belly. So sit up straight, and you will look much more toned.
Rule 6: Don’t forget to snack during the magic hour
Which is between 3pm-4pm. This snack could be a fruit, vegetable or even nuts. The idea behind this is to keep your metabolism and sugar level balanced between lunch and dinner. This way you keep your insulin level low and don’t over-eat at dinner. So, don’t forget your snack.
Or to feel fuller between breakfast and lunch, add chia seeds, flax seeds or wheat germ to your breakfast. This will pack you with all the important vitamins, minerals and age defying antioxidants. Not just that, it will give you high amounts of protein and fiber to keep you full for a longer period of time.
These rules together are guaranteed to work, and trust me, once you see the transformation you will continue to implement these rules automatically. My goal is to make healthy eating a habit for you, and I know seeing results on your own body is the best kind of motivator.
So, have you adopted these rules yet? If yes, please share your experience below. Maybe your personal anecdote will encourage someone else to start on these rules today. We are all in this together, so let’s be each others stepping stone.