Stomach Flattening Exercises

by Dennis Bradford

in physical well-being

Wouldn’t it be great if you could just do a few stomach flattening exercises daily and quickly obtain a flat stomach?

Unfortunately, spot reduction doesn’t work.

What does work is consistently using a well-designed program of eating and exercising properly.  The way to obtain and keep a flat stomach is to eat and exercise to reduce your percentage of body fat and then to maintain that lower percentage.

If it helps, then, think of doing stomach flattening exercises with your fork as well as in the gym.

The good news is that natural physique models and bodybuilders have discovered how to obtain and keep a flat stomach.  Our prehistoric ancestors did the same thing.

How?

In terms of standard stomach flattening exercises that work well, there are two types:  cardio (aerobic) and strength training (anaerobic).

Aerobic exercise can burn a lot of energy (calories) during exercise and some energy after exercising.  It can be either intense (80 to 85% VO2  max) or mild (60 to 65% VO2 max).  GXP and interval training is intense, whereas brisk walking is mild.  Both kinds are excellent stomach flattening exercises.

Always check with your personal physician before making any major changes in your dietary or exercise patterns.  If you are healthy, I recommend walking six days weekly and doing intense aerobic exercise twice weekly.  This is a sustainable program of aerobic stomach flattening exercises that you can adopt and maintain into your 90’s.

Strength training increases lean muscle mass.  This is very important because muscle is many times metabolically more active than fat.  So the more muscle you have, the more energy you burn 24 hours a day.  I recommend strength training twice weekly.  Your program should include strengthening your core.  (For some specific suggestions about this, go to some pages on my website, e.g., http://www.lasting-weight-loss.com/core-exercise.html .)  This is a sustainable program of anaerobic stomach flattening exercise that you can adopt and maintain into your 90’s.

In terms of  dietary stomach flattening exercises that work well, it’s critical to limit carbohydrate consumption.  You want your body to burn more of your fat reserves.  By consuming too many carbohydrates, your body is burning sugar, which is what ALL carbs become when digested, rather than fat.  To enable your body to burn fat rather than sugar, limit carb intake.

Furthermore, it’s also important to spread nutrient intake throughout the day.

And you want to ingest sufficient proteins and fats from natural sources as well as to drink plenty of clean water.

Putting these ideas into practice means eating a meal about every 4 waking hours.  If you are serious about getting a flatter stomach, consume no more than 5 (net) grams of carbohydrates per meal.  Consume at least 15 grams of proteins from natural sources per meal if you are female and 20 grams if you are male.  Get the rest of your calories from natural fats, which are high in omega 3 fatty acids.  Drink at least 2 or 3 quarts of water daily.

This is a simple, do-able program.  After an initial adjustment period of a week or two, it will probably require less time than you think.  Furthermore, you’ll get more energy back from it than you devote to it!

That’s the big picture when it comes to stomach flattening exercises.

Want some help?  You’ll find lots of free, specific guidelines on topics such as walking, GXP, strength training, which foods to eat, and which foods to avoid on my popular lasting-weight-loss.com website.

Go for it!

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{ 2 comments… read them below or add one }

Chris August 31, 2010 at 10:57 am

Hello, there!

I do not understand what this means: “80 to 85% VO2 max) or mild (60 to 65% VO2 max” or what “GXP” means.

Can you explain it ( in simple terms) for someone who is new to this, please?

All best wishes

Duke August 31, 2010 at 11:17 am

Your VO2 max is your aerobic capacity, which is your ability to utilize oxygen. [“O2” denotes oxygen. “V” denotes volume over time. “Max” denotes maximum.] As a safety precaution during intense aerobic exercise, it is important not to exceed 85% of your aerobic capacity. For efficient fat burning during less intense aerobic exercise, it’s important to get your heart rate up to about 60% of your aerobic capacity. To ensure that you are exercising hard enough but not too hard, you need a heart rate monitor as well as the numbers for your target heart rate. Heart rate monitors are readily available. Calculating your target heart rate is easy. (For directions, just visit the “running” page of my lasting-weight-loss.com website. Thanks for your question!

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