Morris County NJ Personal Trainer Presents:

Give Me 30 Days And Will Give You A Flat Tummy!

By Jose Fuentes/CPT/K.A.C.S./S.C.S/Writer/Author

Each day thousands of sit ups and crunches are done at my gym in hopes of attaining this goal. As a fitness instructor I have satisfied a huge part of New Jerseyans quest for the perfectly sculpted stomach by creating hundreds of different ways to exercise this one area of the body. Strong abdominal muscles are made for several reasons. Like, protecting our internal organs, aiding the lungs in breathing, and maintaining good posture, which can help reduce low back pain. But the idea that exercising the stomach muscles will result in an attractive, toned midsection is false. "You can have very strong abdominal muscles, but never see them because of a layer of fat covering. Without diet modification and cardiovascular exercise, you simply won't lose the fat that will show off your midriff. "If you are not burning as many calories as you are taking in, you will not change the appearance of the fat tissue surrounding your abdominal muscles. Here are 7 tips for a flat and strong tummy. If you follow these tips for 30 days you should see a dramatic improvement in your mid section!
The good news is that there is no such thing as spot reduction. "When you lose body fat, you lose it from everywhere, and there is no way to target one particular area.



Flat Belly Tip No. 1: Avoid Constipation.
Too little fiber, fluids, and physical activity can lead to constipation, which can result in bloating.
To avoid this, eat a diet high in fiber (25 daily grams for women and 38 for men) from whole grains, fruits, vegetables, legumes, nuts, and seeds.

Flat Belly Tip No. 2: Rule Out Wheat Allergies or Lactose Intolerance.
Food allergies and intolerances can cause gas and bloating, but these need to be confirmed by your doctor. Many people self-diagnose these conditions and unnecessarily eliminate healthy dairy and whole grains from their diets. If you suspect you have an allergy or intolerance, see your doctor for tests.
You may benefit from reducing the amount of the suspected food and/or eating it with other foods. In the case of dairy, it can help to choose aged cheeses and yogurts, which are lower in lactose.



Flat Belly Tip No. 3: Perform proper crunches at least 3 times a week.
These are 2 of my favorite moves to flatten your stomach:



The Side Crunch:

Kneel on the floor and lean all the way over to your right side, placing your right palm on the floor.

Keeping your weight balanced, slowly extend your left leg and point your toes.

Place your left hand behind your head, pointing your elbow toward the ceiling.

Next, slowly lift your leg to hip height as you extend your arm above your leg, with your palm facing forward.

Look out over your hand while bringing the left side of your rib cage toward your hip.

Lower to your starting position and repeat 6 to 8 times.



Do two sets of 6 to 8 reps, and then switch sides.




The Prone Plank:


Get into a full pushup position with your palms on the floor beneath your shoulders.

Hold here for 30 seconds, with your abs contracted and your arms and legs extended and your head aligned with your spine.

As you build strength, hold this position longer, up to one minute.

Go deeper: Try the one-arm stable switching plank.



Flat Belly Tip No 4 : Drink plenty of water.
You should be drinking 6 to 8 glasses per day. Not only will it help fill you up so you eat less, but it aids in digestion.


Flat Belly Tip No 5 : Stop eating within 3 hours of bedtime.
If you have to munch on something, eat a small portion of vegetables or fruit. Not eating late can make a huge difference.





Flat Belly Tip No 6 : Eat smaller meals more often.
Instead of 2-3 big meals per day to keep from having that bloated look and feeling. Eating more meals actually kicks up your metabolism.



Flat Belly Tip No 7: Finally Take a break from healthy eating once in a while.
Teat yourself to your favorite dessert. If you completely deprive yourself of the foods you love you'll run the risk of going back to your bad eating habits. Moderation is the key.