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Infographic: How To Attain A Flat Belly

Infographic: How To Attain A Flat Belly

You are on the quest for a sexy stomach, but even zipping your pants has become a huge struggle. This can be really frustrating, particularly if you have been training hard every day and giving up on all your favorite foods, without much tangible success.

You may be after six-pack abs. You may have wanted to get rid of all that unwanted fat for good health. Your concern may be to be able to look good in a suit. Whatever the motive, your end goal is to get lean.

The success of your quest for a flat belly is the product of training, diet and perseverance. One of the major reasons for you to not see results in spite of doing all the hard work is that you’ve gotten your facts entirely wrong.

The infographic below by Fitness Republic includes everything you need to know about getting rid of that troublesome belly.

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Infographic

    Below are the key points from the above infographic, summarized.

    Rules for Fat Loss

    Green tea is not only rich in antioxidants and a great metabolism booster but an effective fat burner as well. One of the micronutrients present in green tea (polyphenol) helps the fat burning process.

    Burning calories via running, swimming, biking and everything else that increases the heart rate is much more effective in getting rid of visceral fat, compared to resistance training.

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    Breaking up meals into smaller meal portions but increasing the frequency of intake throughout the day distributes the calories and helps you lose weight much faster. You can also try carb cycling, which allows you to eat carbs without adding body fat.

    Belly Flattening Superstars

    Some of the listed food items are not only good to taste but highly helpful for belly flattening as well. One of them is almonds. Almonds can be used along with low-fat yogurt and berries to create a revitalizing meal for the morning. Moreover, fresh strawberries sprinkled over molten dark chocolate makes a perfect tummy flattening dessert.

    Flaxseed oil stirred into smoothie makes a healthy and hearty snack for the afternoon. Olive oils don’t just make great salads but extra virgin olive oil is arguably the healthiest oil for overall cooking. Pistachios along with honey and semi-sweet chocolate chips make a healthy sweet snack.

    Change Up Your Lifestyle

    Lifestyle change is another important step towards a flatter belly, as emphasized by the infographic above. You should eat lots of fruits and vegetables such as apples, pears, broccoli and spinach.

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    Try to consume as little sugar as possible. Eat portion controlled meals which include whole grain foods and mono-unsaturated fats throughout the day. Your focus should be on cardiovascular exercises during the workout routine.

    Avoid fried foods as far as possible as even little consumption of such foods can leave all your hard work undone. However, don’t skip breakfast so as to attain a flat belly as a healthy breakfast is essential to jumpstart your body’s metabolism.

    No-crunch Flat Belly Workouts

    Workouts are as important as diet for healthier abs. It’s not necessary that you spend hours in the gym: the focus should be on continuity. Even half an hour of workout every day without frequent hiatuses will reap rewards in no time.

    The exercises need not necessarily involve crunches predominantly, in contrast to the common belief. Try out no-crunch ab exercises such as overhead squats, pull-ups, split leg-arm raises, split leg-arm reaches and barbell landmines and see their benefits for yourself.

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    Other Things to be Concerned About

    In spite of all your hard work and dedication, you may not be having much luck in attaining a flat belly. This could be attributed to several reasons. One of the reasons is lack of proper sleep, which increases the level of ghrelin that results in weight gain.

    Too much stress on the other hand releases a chemical called cortisol that lowers the process of fat burning. Packaged and fast food items meanwhile increase the level of cholesterol in blood.

    Involvement in exercises without full concentration also doesn’t help much. You may have spent hours on the workout but focused participation is what you need. A combination of different forms of exercises like cycling, yoga and aerobics can be even more effective.

    Featured photo credit: Chart via fitnessrepublic.com

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    Nabin Paudyal

    Co-Founder, Siplikan Media Group

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    Last Updated on June 24, 2019

    5 Fitness Tips That Will Help You Start the New Year

    5 Fitness Tips That Will Help You Start the New Year

    The New Year has come and passed, and we are starting yet another new and exciting year that awaits us. We are curious to find out what 2017 has hidden for us, but until then you know what you need to do! Just because it is a new year, that does not mean that you should get rid of your habit of regular exercising. And if you by any chance do not have this wonderful habit, this is exactly the year to own it.

    Start researching for the best exercising plans, join the nearest gym or that yoga class that you have been thinking of, and start taking better care of your body and mind!

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    Why Is Exercising Important?

    Of course, you will think of a thousand excuses why this is not the right time to start exercising. So, before I proceed with telling you all about these 5 fitness tips that are meant to help you with your exercising routine, I will start off by sharing some of the many benefits of exercising. This way you can see for yourself that for every excuse you can think of, there is a benefit that will make you forget all about it!

    • Exercising is the perfect way to get rid of that unwanted body weight and control your weight from now on! Not to mention it’s completely healthy compared with all those expensive, promising products filled with chemicals.
    • Exercising reduces the risk for Diabetes 2 and heart attacks. If you are at risk for these conditions, then exercising is the best way to fight it.
    • Exercising helps with pain and stiffness relief with all types of arthritis.
    • Exercising strengthens your bones and muscles.
    • Exercising improves your mood and helps you maintain your mental health.

    For whatever reason you have dedicated to starting exercising, I congratulate you! Knowing how many people are out there suffering from types of arthritis, cardiovascular diseases, strokes, etc., choosing exercising to become a part of your everyday routine is the smartest decision that you could have done! And you are not alone. 

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    To start you off, here are these 5 fabulous fitness tips that will help you start yet another year on the right path!

    1. Schedule your workouts

    Make time each Sunday to make a week plan that will include enough time for your workouts. That way, you will not be able to make the excuse that you do not have the time to spend at least an hour a day exercising.

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    2. Do not wait for Monday to come

    Aren’t you tired of making the same plan over and over and not fulfilling it? Yes, we are talking about that good old plan to start exercising on Monday. Instead, start exercising right now. It is completely irrelevant if it is Tuesday, or Friday, or any other day! Start exercising whenever you feel the urge!

    3. Find a workout plan that will work for you

    Do not choose a workout plan just because your best friend has chosen it. Choose whatever you feel comfortable doing, are capable of doing, and most importantly, what you love. If you do not like to run, then don’t! Do a 30-minute cardio routine at home instead. If needed, you can hire a personal trainer, who will hear all of your interests when it comes to exercising, and create a promising exercising plan just for you!

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    4. Remember why you work out

    Do not let yourself forget why you have started working out in the first place. Motivation is everything when it comes to exercising! Create a motivation board near your mirror that will remind you each day why you started as you look in the mirror every day.

    5. Leave out the big expectations for later

    If you are just starting to exercise now, it is essential to be proud of what you can accomplish right now. Do not get disappointed if you can’t run for an hour; it is normal! You will soon run for an hour and more if you just stick to your plan!

    Exercising is fun, beneficial, and probably the best activity that you could have chosen to start your year right! Choose the best diet plan to go with your new exercising routine, and enjoy in the results that are soon to come. And to help you through the process, look back at these fitness tips to help you stay on track with your new exercising routine! Use these tips to keep yourself healthy, or get rid of that unwanted body weight gained during the holidays, and love your soon to be fit body starting today!

    Featured photo credit: goodhousekeeping.com/ via google.com

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