How to get a flat stomach
It is a misconception that working the abdominal muscles alone will flatten your stomach. Researchers have proved that “spot reduction” is impossible. Trainers the world over state that a combination of diet, weight training and cardiovascular training (often referred to as aerobics) alone helps to flatten the stomach.
Here are some guidelines to help a person achieve that goal:
Protein is a ‘thermic’ macronutrient and should be the most important part of a fat-loss diet (thermic effect of food is the increment in energy expenditure above resting metabolic rate due to the cost of processing food for storage and use).
Carbohydrates are fuel sources and should be utilised during active hours. For example, an active person can consume moderate quantities of carbohydrates and a small amount of fat at breakfast and lunch. But he should minimise the intake of these nutrients during later part of the day.
Eat five to six small meals instead of three big meals to keep your metabolism high. Let the last couple of meals provide more protein and very little carbs.
Start performing simple cardio training (on an empty stomach) such as very brisk walking or cycling for 30 to 60 minutes non-stop on alternate days (Monday, Wednesday, Friday) in the mornings.
Train with weights in the evening. Perform two exercises for each muscle group, 4 sets each using light and medium weights. Try to get 10 to 15 reps on each set and rest for 35 to 60 seconds between each set.
Monday – Chest, Shoulder, Triceps, Lower abs
Tuesday – Legs, Back, Biceps, Upper abs
Wednesday – Rest day
Thursday – Chest, Shoulder, Triceps, Lower abs
Friday – Legs, Back, Biceps, Upper abs
Saturday, Sunday – Rest days
Note: This is not a plan for people who are excessively heavy or obese.
_ Murali Vijaykumar