Getting a flat stomach can be achieved with a lower-calorie diet, cardiovascular exercise and core-strengthening exercises like planks. These strategies lower your overall body fat percentage, which is the only way to lower belly fat and reveal the muscles underneath. There is no equipment required for this process except a good pair of running shoes.Know More
To reduce body fat and reveal a flat stomach, you must burn more calories than you consume. Begin using a journal to write down everything you eat and tally up the calories at the end of the day. If you are a woman, do not consume more than 1,800 to 2,000 calories per day. If you are a man, do not consume more than 2,000 to 2,500 calories in a day.
Adding whey protein to your daily diet leads to less body fat and a smaller waistline, according to a study in the Journal of Nutrition. Study participants who drank daily whey protein shakes doubled their body fat loss compared to participants who consumed the same number of calories without the shakes. Replace one of your meals with a whey protein shake at least a few times a week to accelerate fat loss.
Cardiovascular exercise is any activity that increases your heart rate. This includes running, jogging, fast walking, stair climbing or aerobic dancing. To burn the fat, add at least 30 minutes of cardiovascular exercise at least three times a week.
The basic plank works your whole body, with special emphasis on the core muscles that surround your belly and waistline. Start in a push-up position with your arms straight and your hands directly beneath your shoulders. Stretch your legs straight out with your feet together, allowing your body to form a straight line. Hold this position for as long as you can, then release and repeat. Work up to holding the movement for at least a minute, three or four times in a row. Add this move to the beginning or end of your cardiovascular workout.
To get flat abs, improve your sleeping habits, modify your diet, reduce your stress levels and perform cardiovascular exercise for at least one hour daily. Maintain these habits on a long-term basis.Full Answer >
To get a V-cut stomach, you must reduce calories, eat a lean diet and exercise regularly, according to Bodybuilding.com. The V-cut stomach comes from reducing body fat to a very low level that allows the muscles to show.Full Answer >
Get in shape in 30 days by finding a healthy exercise and nutrition plan to help you lose fat and tone muscles. On the nutrition side, most plans focus on eating healthy foods, such as fruits and vegetables, and controlling portion size, rather than the calorie counting often associated with weight-loss plans. For exercise, many plans focus on short, daily bouts of simple exercise.Full Answer >
To get abs in 30 days, eat a halthy diet, keep track of your calorie consumption and do ab-specific exercises every day. Getting abs is difficult, and it requires dedication and long-term commitment.Full Answer >