Exercise

Sure, you can do 100 crunches a day, but if you've got a layer of belly fat covering up your ab work then what's the point? You need to burn the top layer of sto ach fat to see the changes! "o aerobic exercises daily! #ardio exercises will heat up your core te perature and i prove circulation, both of which will aid in ac$uiring a flat sto ach! Strive for at least %0 inutes a day ini u , but include one to two days of rest each week! &ake up dancing, running, &ae'(o, swi ing, cycling and walking at a good pace)anything that brings your heart rate up! &ry interval cardio training, such as alternating between sprinting and power walking! You can try sprinting for as long as you can! *hen you beco e too tired, you should walk! *hen you feel that you've caught your breath, sprint again! "o these alterations for a total of +0 inutes at a ti e! ,nclude plyo etrics! -lyo etrics are exercises that re$uire .explosive power!. &hey co bine cardio with strength training! So e great plyo etric exercises you can do at ho e include/ 0odified 1u ping 1acks! Start standing, then 1u p up with hands and feet spread apart, creating an .2. in the air with your body, then land back in standing! 3epeat as any ti es as you can! S$uat'thrust push'ups! Start in push'up position, do one push'up, then push off with your feet and pull your knees up to your chest so your feet land between your hands4still on the ground in push'up position5, then 1u p as high as you can, ar s over head! S$uat back down with your hands on the floor, then 1u p back to push'up position again! "o as any as you can do well with good for !

"o strength training to build uscle! 6aving ore uscle will increase your etabolis , so you'll burn calories faster over ti e!

#runches work the upper abdo en, leg raises work the lower abdo en, and side bends work the obli$ues 4also known as love handles5! 7bout 18 to +8 reps each day should be enough! ,f you can do ore than that, try adding a weights to your routine! 9ote that doing crunches will only build uscle underneath your existing belly fat, but will not burn that fat directly!

&ry co pound exercises like deadlifts with heavier weights!

"iet

Eat healthier and cut down on 1unk food! 3eplace sweets and chips with fruits and vegetables! You'll see a world of difference! Eat lots of lean protein! (eans, nuts, and lean as long as you do not eat the fat: eat are rather good for you

Eat whole grains! ;ook for labels that say .100< whole grain. or .100< whole wheat. and not 1ust .wheat flour!. *hole grains keep you fuller longer, which can help with weight loss and getting a flatter tu y! Eat low'fat dairy products! Switch out your high'fat dairy for low'fat options, which are rich in protein and vita in (=! Eat s aller eals during the day! Eat 1ust enough until you feel full!

*ait until you feel hungry again before eating! >ocus on only eating healthy food ite s, and avoid eating sugar)it will only ake you feel tired and will cause you to crave ore! ,t's a vicious cycle: &ake s all breaks in between every bite of food when eating! ,t will help you reali?e when you are full Eat low'glyce ic index foods! &hese ite s take longer to digest, so you feel full longer! Your body will slowly absorb the nutrients so you'll avoid any spikes or drops in your blood sugar until your next eal! So e of the best low'@, foods are/A1B #abbage #arrots #auliflower #elery #ucu bers Cucchini

"ark leaf lettuce Dnions -ears &o atoes *atercress (roccoli (ananas 7pples (erries "on't eat anything for about two hours before you sleep! Your body slows down when you sleep so you can't digest food properly! "rink water! You should replace all your regular beverages with water, especially soda and sugared drinks! *ater will ake it easier to lose weight! #onsider flavored water as an alternative if you ust! "rinking le on water is said to be a natural way of speeding up your etabolis as well! &ry s$uee?ing a le on wedge into a glass of cold water for a refreshing, healthy drink! Your urine should be a light yellow or clear colorE dark yellow with an odor could be a sign that you are dehydrated! ;ower your sodiu intake! Sodiu causes your body to retain water, which causes you to look bloated)especially around your abdo inal region! *henever possible, try replacing high'sodiu foods with healthier options! #ut down on alcohol! Dne bottle of wine actually has roughly =00 calories in it:

Tips

"rink water before and after every eal to feel ore fullE you won't eat as uch! 0ake sure to work out your back also! *hen you work so ething to ake it stronger, you ust work the opposite side to keep it balanced!

9ever try and starve yourself! &his will

ake you feel sick!

Stretching is also i portant and helps tone and prevent in1uries! Stay positive all the ti e! ,f you get discouraged you never try to get a flat sto ach! ay stop trying and

You can exercise while watching &F ' you'll be occupied doing two things and you'll do a lot of exercise without even realising: Eat healthy and avoid eating 1unk food, that will cause you to @7,9 weight if you eat too uch 1unk food! ,t's always good to start your day with a glass of water! &his not only boosts your etabolis but also rehydrates you! "on't skip eals or starve yourself! ,t'll only lead to weight gain in the long ter and you could develop anorexia nervosa! ;ook in the irror and i agine how you want to look when you reach your goal! &hat will otivate you!

&ry not to consu e too uch bread because as it does contain fiber which is good for digestion, but it also causes bloating! Exercise:: &ry listening to usic while working out, too: *atching &F or any other thing that helps you keep focused and otivated at all ti es! &hink about you looking gorgeous when you have a flat sto ach and visuali?e it! &his will keep you otivated! 7lways stretch before exercising to reduce risk of in1ury! "rink a glass of water before a eal!,t akes you ore full and you won't be te pted to eat a lot! "on't try to lose weight so you can look like so e celebrity! "o it for yourself and your health: "oing exercises in the orning is incredibly good for you and is ore likely to boost your etabolis ! #ook with oil instead of butter! ,t is uch lighter and healthier, and there is virtually no difference in taste! ,f you have a sore uscle, stretch it out! "o so e gentle exercises, or try ore challenging one like the plankG or the side plank, they are tough exercises but they do give good results: @et enough sleep so that you won't feel tired all the ti e! 6aving ade$uate rest helps you to relieve stress! You will feel less likely to go on an eating binge! Eating breakfast every day is believed to reduce weight gain, while skipping it does result in extra weight gain! 0ake sure you also work on other areas of your body!

&ry not to drink too any soft drinks! "rink water or a fruit s oothie instead! (e patient: So e people find it harder to obtain a flat sto ach than others, as this is dependent on your own personal fitness level! Dnly have about +'% snacks a day so you aren't eating too uch! @oing to see a personal trainer or a doctor can help greatly because they can give you a diet and exercise plan that will help you get to your desired weight, and it's easier than doing it alone! "on't co pare your body to that of others! Everyone has a different body type and no one will ever look exactly the sa e! "oing sit ups H exercises will really get rid of excess body fat! #ucu bers in water is a healthy drink to have instead of soda or iced tea! @et so eone to work out with you so you'll inspire each other! ,f you can't find anyone, try i agining you are with so eone
9o crash dieting: &his can lead to alnutrition, irritability, tiredness, lethargia and will cause food cravings! 7fter you discontinue crash dieting the .yo'yo effect. ay take place where you eat ore than nor al re'gaining all the weight you lost and extra weight! "o not starve yourself! Your results will only be te porary and you will feel frustrated sooner 4and will probably give up $uicker5! *hen you starve yourself, your body goes into .starvation ode,. and it causes your body to slow down your etabolis 4which digests your food5 and ini i?e weight loss! *hile you ight think that by not eating co pletely is ost effective, in essence it could do per anent har to your body as well as ake it hard to keep off the weight! "rinking fruit 1uice ay see healthy, but it usually contains 1ust as sugar as fi??y drinks! ,f you like 1uice, try aking it yourself! uch

Warnings

"on't atte pt plyo etric exercises fro the push'up position unless you have ac$uired good to excellent core uscle control to avoid in1uring your back! "on't go overboard with the crunches! Your body will tell you when you need to rest! &ake a $uick break, deep breaths, and then continue until your workout is co plete!