4 Responses

1. Free my Land

   2009 Aug 25 1

   Divide your meals into 6 smaller meals a day. Include healthy delicious snacks in between meals. You shouldn’t be hungry.
   Plan your meals and snacks ahead of time when possible, so you know exactly what you plan to eat. Last minute choices tend to be less healthy and higher in calories.

   Healthy nutritious snacks you can add to your meal plan include crackers, pretzels, baby carrots, popcorn, fresh and dried fruit, yogurt, low-fat cheese, peanut butter, air popped popcorn cereals and nuts and seeds. Try to avoid chips, sodas, cookies, and ice cream
   Drink plenty of water during the day, it is healthy and helps you feel less hungry. Some times our brain confuses thirst with hunger. You will eat less if you drink a glass of water before a meal.

   Lower your fat intake. Switch to skim milk, lean chicken, no fast food, eat less margarine butter and mayonnaise, use less oil when cooking meals.

   No more soft drinks and juices. Soft drinks are empty calories and juices have less fiber and vitamins then the original fruit.

   Try to add more whole grains to your meal plan. Brown rice instead of white rice and whole grain breads instead of white bread.

   Avoid foods that are high in sugar, like candy and cakes. Eat vegetables with every meal.

   Don’t skip breakfast. Eating breakfast, as you wake up, boosts your metabolism and decreases binge eating later in the day.

   Eat your meals slower and no more eating in front of the TV. Studies show that we automatically eat larger portions when we snack in front of the TV.
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   Exercises :
   Your abdominal muscles best respond to exercises that concentrate on each part of your abs, the upper abs, the lower abs and the obliques (commonly known as the love handles). Even though your upper and lower abs are actually one signle muscle the best way to train them is with exercises that concentrate on each part individually as each part of your abs needs a slightly different stomach exercise to train most effectively, that’s why I have chosen these three exercises.

   Best Upper Abs Exercise : The Basic Crunch

   basic crunch Lie on your back on the floor or on an exercise mat with your hands to the side of your head or crossed on your chest. Keep your knees bent at a 90 degree angle with your feet resting on the floor.

   Lift your shoulder blades of the ground as if you are trying to touch your knees with your chest but do not move the legs. Concentrate on lifting using your stomach muscles only.

   At the top of the movement contract your ab muscles intensely and then slowly lower your body down. Lightly touch the floor with your shoulder blades and repeat.

   Repeat 15-30 times. Breathe out on the way up, in on the way down. Rest a few minutes and do another set. Try to do 3-4 sets.

   If you are a beginner or if this is hard for you, do 10 repetitions for one set and gradually work your way to the recommended amount of repetitions.

   When doing this ab exercise it is important that you don’t actually sit up all the way. When you sit up your hip flexors do most of the work and it can be bad for your back.
   Best Lower Abs Exercise : The Reverse Crunch

   reverse crunch Lie on your back on the floor with your hands behind your head or on the floor by your hips, with your knees bent and your feet lifted six inches above the ground.

   Slowly bring your knees toward your chest and lift your butt of the ground. Concentrate on contracting your abs, you should feel your lower abs working after a few repetitions.

   Use your abs do not swing your legs to create momentum. slowly lower your legs to the starting position, six inches of the floor.

   Repeat 15-30 times. Breathe out on the way up, in on the way down. Rest a few minutes and do another set. Try to do 3-4 sets.

   If you are a beginner or if this is hard for you, do 10 repetitions for one set and gradually work your way to the recommended amount of repetitions.
   Best Obliques Exercise : The Oblique Crunch

   oblique crunchLie on your back, knees bent, so your left foot is resting flat on the floor. With your right knee bent, place your right foot across your left knee.

   Place your left hand at the side of your head and your right hand on the left side of your abdominals or on the floor next to your thigh.

   Curl your body up with a twisting movement, bringing your left shoulder toward your right knee. slowly lower your body to the ground.

   Repeat 15-30 times. Breathe out on the way up, in on the way down. Rest a few minutes and do another set. Try to do 3-4 sets.

   If you are a beginner or if this is hard for you, do 10 repetitions for one set and gradually work your way to the recommended amount of repetitions. Don’t forget to do the same for the other side as well.
   Bonus : The Bicycle Exercise

   bicycle exerciseThis is a simple and very effective exercise that works all three areas of your stomach simultaneously.
   References :

2. Nick D

   2009 Aug 25 2

   run but don’t do sit ups or ab exercises
   References :

3. sαvαnnαh;

   2009 Aug 25 3

   hey! i know what you mean, and this helps! read this article: http://www.ehow.com/how_5078505_killer-flat-stomach-time.html
   References :

4. pastageek

   2009 Aug 25 4

   Well number one, you can’t do spot fat reduction. It just doesn’t happen.

   #2, What!??? Seriously, you don’t want you abs noticeable? Besides that fact that that doesn’t make sense from a purely aesthetic point a view, from an anatomical point of view, the only way to burn fat is to use your muscles. This very often means increasing their size. If you increase their size and don’t have enough fat to cover it, they will show. You can of course be like me where I have plenty of fat to cover some rather big muscles.

   Anyway, just exercise using weights, get the rest to let your muscles recuperate, and eat a balanced diet. Take supplements if you have to.
   References :
   I’m not a doctor; I just read about anatomy.