I've been helping people improve their fitness and health for the last 12 years....
And I haven't met one person in that time that doesn't want a flatter stomach.
Over the years and after plenty of trial and error, I've learned what it takes to get a flat stomach. Today, I would like to share those tips with you.
If you’re looking for a flatter, toner stomach—and FAST—then these tips should help:
1. Stop Stressing Out
Stress is associated with increases in cortisol levels. And for some reason, that cortisol directly impacts your stomach.
In fact, when your cortisol levels are high, you tend to store more fat in your abdominal area than any other.
If you’re serious about losing belly fat, reducing stress is at the top of the list. Remember the “calorie negative” ways I mentioned in Monday's email? Pick one and put it to use.
Haven’t read Monday’s email? Scroll your inbox :)
2. Eat More Fiber
What we eat plays a big role in abdominal fat.
One easy switch to make is to add in more fiber-rich foods. Fiber, which takes up space in your stomach and prevents you from eating more, may also improve your digestive health.
The more “regular” you are, the better it will be for your stomach. If your fiber intake is currently low, just remember to start off slow…as too much fiber can cause gas and bloating.
Strive for 25....25 grams a day is a good place to start
Try to get the majority of your fiber from vegetables, fruits and legumes.
3. Elevate Your Heart Rate
Core training is important for building strength and stability throughout the body. A strong core can help reduce the chance of injury and improves body performance.
But, core training alone will not lead to a flat stomach.
Exercises that increase your heart rate—like cardio, interval/circuit training and strength training will help you expend calories, and use your stored fat as a source of energy.
4. Include More Strength Training
If you want to boost your overall weight loss, then you need to focus on doing strength training—as well as cardio.
Strength training encourages more lean mass development, which will lead to an increase in your metabolic rate.
The more lean mass you have the more weight and body fat you will lose with a good nutrition plan. Plus, doing compound movements - exercises that involve multiple joints like the squat and deadlifts will also work your core in an active (but less focused) way.
5. More N.E.A.T
N.E.A.T - Non-exercise activity thermogenesis
Basically everything we do besides eating, sleep or structured exercise.
Every trivial activity increases your metabolic rate, which has a cumulative effect on your health.
We are designed to move and move often.
Your structured training sessions are very important, but if you want a flatter stomach, you need to find ways to increase N.E.A.T.
These tips will help reduce belly fat, eliminate digestive troubles that make you look bloated and lead to changes in your metabolism, resulting in a flatter midsection. If you make these changes each and every day, you'll see results rather quickly.
Keep moving,
Coach Dom
