Starting and maintaining a fitness regimen especially those involving lower abs workouts to achieve a flat toned belly can be a very daunting task. It's not easy and I know how that feels. Don't despair - there a few things I learned in the process that I would like to share with you. The most important thing is - don't delay and start now! If you don't start today, then I can almost guarantee that you'll find a reason not to start tomorrow either. So the first step is to make the commitment to start now. Second, do your research and get as much information as you can. There is nothing more frustrating than starting a program that promises results only to learn that it really doesn't work. Finally, once you've done your research, choose a program that works for you and that you can sustain. Then, stay with it to the end until you see results!
I am speaking from personal experience. I lost thirty pounds in a span of two months. Admittedly, seeing the scale go up and down in those two months can be very discouraging. However, measuring your weight is just one way of measuring your success. We will talk about the importance of tracking our progress in a future article.
My journey to weight loss entailed a lot of trial and error - from doing it myself through exercise DVDs which I follow at home; signing up for classes I was interested in, like belly dancing and hip hop; to enrolling to a gym and reading dozens of fitness resources I can get my hands on, including trying out different diets. I was trying anything and everything, but like I said earlier, I was committed to it. I am done carrying all the extra fat! I am tired of trying on clothes at the mall, which looked good on the mannequin but looked horrible on me! I am sick of watching and envying other women strut their gorgeous bodies with those figure-hugging dresses that highlight the sexy contours of their toned yet feminine bodies.
I told myself that I am done with the extra weight. I need to get my rear in gear and start feeling great again! I've experimented on many different resources out there. One thing I learned is that if you stick with anything long enough, you will see results. I kept trying until I found one that I can maintain. One of the resources I found online was from Mike Greary, author of the book, "The Truth About Abs." I continue to use his book as a resource so I can achieve a flat and slim female abs. I get regular newsletters from Mike and I like to share one recent article he sent which I find to be very interesting. Here are the highlights from Mike's article on Tips for a Flat Belly. I've added a few comments myself which I hope you will find helpful:
1. Turn that Food Pyramid Upside-Down!
If you take a look at the current USDA Food Pyramid, it actually recommends that you consume 4-8 servings of whole grains everyday! That's a lot of grains! But, considering the source of this recommendation, the US Department of Agriculture, we shouldn't be surprised at all. The USDA actually recommends that you eat more bread than fruits, lean meats and healthy fats. Mike recommends that you consider the following breakdown instead:
40% of calories from healthy fats 30% of calories from protein 30% of calories from carbohydrates
I tried this out myself and I can tell the difference when I consume carbohydrates from starchy sources, like bread, rice and potatoes! After maintaining a balanced healthy diet for a long time and introducing bread and potatoes even in just small amounts, I can see the immediate effect on my belly. Not only do I feel bloated and sick to my stomach, but my belly's response is to become more rounded and distended as well! This is what happens when we give in to temptation. All the weeks of hard work, reversed by two slices of bread. I learned my lesson!
2. Discard the sodas, including he diet ones!
If I have to explain to you, then we have a bigger problem than I thought. I know it's not easy, but the bottom line is just stop. Sodas, diet or otherwise, is not good for you. You're only making it worse with the diet sodas for they contain harmful chemicals like aspartame, that do more damage to your body, so just stop. If you can't quit right away, do it gradually. If you feel you have a craving to drink soda, brush your teeth, gargle and drink water, it will take away that sugar craving. It's not "hunger," it is just a "craving." Mike's recommendation is to drink a quart of water per 50 pounds of body weight. Therefore, someone who weighs 150 pounds should drink at least 3 quarts of water a day! I've experimented on this myself and it works! I still do it! Not only is it away to reduce weight, but it is the healthiest thing to drink because it also cleanses your body.
3. Forget the Starch!
Foods high in starch like rice, potatoes, cereals and oats though generally considered "health foods" can also add more fat to your stomach fat if you don't keep it in control. I do understand the craving, that is why I think you should at least check out Mike's "Every Other Day Diet System" (EODD). This system allows you to eat starches including sweets many days a week and still take off the excess fat. It's all about timing. It's all about taking a "weekly" approach to foods rather than a daily approach. This method is based on keeping your metabolism "guessing." If your body can't figure out what you're up to, fat burning is more powerful.
4. Eat Only Raw Foods at Night!
Fat-burning will happen faster if you eat raw veggies with your last meal for the evening. Mike started with raw red peppers as it is sweet and he declares that it is well worth it!
If you still feel hungry in the evening, Mike suggests snacking on boiled eggs and raw veggies. In a future article, I will talk about the distinction between "hunger" and "craving." It is really important to distinguish the two. If you must eat at night, consider healthier alternatives to snack on. Again, I would like to emphasize the importance of making that commitment if you are really serious about losing weight and getting a toned stomach and overall toned body.
5. Keep a record of your progress!
I've received many different ideas on how to tone your stomach, but this is a really good piece of advice my Fitness Expert friend shared with me. It is important to regularly check your progress. It is just as important as exercising and maintaining a healthy diet in the journey towards weight loss and getting toned. If anything, tracking your progress will keep you motivated and allow you to adhere to the program you've started. Weekly tracking of your weight and body measurements should be sufficient. However, do consider other ways to measure your results other than your weight. There are many factors that affect your weight and it can be very misleading if you use this as the only indicator to measure your success. Measuring your body fat and lean body mass is actually a better way. Also, consider practical ways to track your success, like trying out clothes and see how they fit you. This is actually a fun and encouraging way to rate your success.
These are just simple easy tips that you can follow. Start with small steps and appreciate your success. Your on your way to getting that flat toned stomach!
I am speaking from personal experience. I lost thirty pounds in a span of two months. Admittedly, seeing the scale go up and down in those two months can be very discouraging. However, measuring your weight is just one way of measuring your success. We will talk about the importance of tracking our progress in a future article.
My journey to weight loss entailed a lot of trial and error - from doing it myself through exercise DVDs which I follow at home; signing up for classes I was interested in, like belly dancing and hip hop; to enrolling to a gym and reading dozens of fitness resources I can get my hands on, including trying out different diets. I was trying anything and everything, but like I said earlier, I was committed to it. I am done carrying all the extra fat! I am tired of trying on clothes at the mall, which looked good on the mannequin but looked horrible on me! I am sick of watching and envying other women strut their gorgeous bodies with those figure-hugging dresses that highlight the sexy contours of their toned yet feminine bodies.
I told myself that I am done with the extra weight. I need to get my rear in gear and start feeling great again! I've experimented on many different resources out there. One thing I learned is that if you stick with anything long enough, you will see results. I kept trying until I found one that I can maintain. One of the resources I found online was from Mike Greary, author of the book, "The Truth About Abs." I continue to use his book as a resource so I can achieve a flat and slim female abs. I get regular newsletters from Mike and I like to share one recent article he sent which I find to be very interesting. Here are the highlights from Mike's article on Tips for a Flat Belly. I've added a few comments myself which I hope you will find helpful:
1. Turn that Food Pyramid Upside-Down!
If you take a look at the current USDA Food Pyramid, it actually recommends that you consume 4-8 servings of whole grains everyday! That's a lot of grains! But, considering the source of this recommendation, the US Department of Agriculture, we shouldn't be surprised at all. The USDA actually recommends that you eat more bread than fruits, lean meats and healthy fats. Mike recommends that you consider the following breakdown instead:
40% of calories from healthy fats 30% of calories from protein 30% of calories from carbohydrates
I tried this out myself and I can tell the difference when I consume carbohydrates from starchy sources, like bread, rice and potatoes! After maintaining a balanced healthy diet for a long time and introducing bread and potatoes even in just small amounts, I can see the immediate effect on my belly. Not only do I feel bloated and sick to my stomach, but my belly's response is to become more rounded and distended as well! This is what happens when we give in to temptation. All the weeks of hard work, reversed by two slices of bread. I learned my lesson!
2. Discard the sodas, including he diet ones!
If I have to explain to you, then we have a bigger problem than I thought. I know it's not easy, but the bottom line is just stop. Sodas, diet or otherwise, is not good for you. You're only making it worse with the diet sodas for they contain harmful chemicals like aspartame, that do more damage to your body, so just stop. If you can't quit right away, do it gradually. If you feel you have a craving to drink soda, brush your teeth, gargle and drink water, it will take away that sugar craving. It's not "hunger," it is just a "craving." Mike's recommendation is to drink a quart of water per 50 pounds of body weight. Therefore, someone who weighs 150 pounds should drink at least 3 quarts of water a day! I've experimented on this myself and it works! I still do it! Not only is it away to reduce weight, but it is the healthiest thing to drink because it also cleanses your body.
3. Forget the Starch!
Foods high in starch like rice, potatoes, cereals and oats though generally considered "health foods" can also add more fat to your stomach fat if you don't keep it in control. I do understand the craving, that is why I think you should at least check out Mike's "Every Other Day Diet System" (EODD). This system allows you to eat starches including sweets many days a week and still take off the excess fat. It's all about timing. It's all about taking a "weekly" approach to foods rather than a daily approach. This method is based on keeping your metabolism "guessing." If your body can't figure out what you're up to, fat burning is more powerful.
4. Eat Only Raw Foods at Night!
Fat-burning will happen faster if you eat raw veggies with your last meal for the evening. Mike started with raw red peppers as it is sweet and he declares that it is well worth it!
If you still feel hungry in the evening, Mike suggests snacking on boiled eggs and raw veggies. In a future article, I will talk about the distinction between "hunger" and "craving." It is really important to distinguish the two. If you must eat at night, consider healthier alternatives to snack on. Again, I would like to emphasize the importance of making that commitment if you are really serious about losing weight and getting a toned stomach and overall toned body.
5. Keep a record of your progress!
I've received many different ideas on how to tone your stomach, but this is a really good piece of advice my Fitness Expert friend shared with me. It is important to regularly check your progress. It is just as important as exercising and maintaining a healthy diet in the journey towards weight loss and getting toned. If anything, tracking your progress will keep you motivated and allow you to adhere to the program you've started. Weekly tracking of your weight and body measurements should be sufficient. However, do consider other ways to measure your results other than your weight. There are many factors that affect your weight and it can be very misleading if you use this as the only indicator to measure your success. Measuring your body fat and lean body mass is actually a better way. Also, consider practical ways to track your success, like trying out clothes and see how they fit you. This is actually a fun and encouraging way to rate your success.
These are just simple easy tips that you can follow. Start with small steps and appreciate your success. Your on your way to getting that flat toned stomach!
About the Author:
To contact Jade and read more of her articles on how to achieve and maintain a toned stomach and learn simple and sustainable lower abs workout, please visit www.tonedstomach.org.
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