In a few minutes time, I am going to introduce to you a new 12-minute workout route designed to help flatten your tummy and tone up your body. But first, I’d like to introduce you to some types of exercises and training methods, so that you will be better equipped for getting in shape.
It can be so frustrating when you have been working hard at the gym and foregoing your favorite foods to try and eliminate your stomach fat. This is especially true when the results for your hard labour are not visible in the bathroom mirror!
Even people who don’t have visible signs could be hidden fat underneath their skin and around their organs which has been scientifically shown to increase your risk of certain cancers, diabetes and heart problems. The name of this type of fat, is called visceral fat and it is the most dangerous type that is stored within the body, not on the outsides.
I would like to share with you a few methods that have been shown to work and help you to achieve that toned flat stomach you have always wanted. This will also help to improve you short and long term health as well as your confidence levels.
Increasing your fitness level:
If you have not exercised much before you should work on decreasing the amount of saturated fat in your diet, ensuring you do not consume any more than 20grams. To do this you will have to become label savvy. You will have to increase your fitness level slowly by making changes to your daily activities. Start by parking further from your destination so you have to walk further and using the stairs instead of a lift or escalator. Swimming is a great way to increase fitness without putting a load on the body and is gentle enough to be done regularly. You could work up from there to cycling, rowing or even running, or, if you want something a bit more exciting, try one of these workouts for fun and variety.
If you have been hitting the gym, spending hours on the equipment and feel like you are getting nowhere it could be the amount of time you are exercising for that needs to change not your technique. This is not about increasing the time that you exercise, but doing it in intervals rather than long winded gym sessions.
Interval training is a way to incorporate low intensity with high intensity alternating between each. The reason this has been shown to be effective is that it boosts the metabolism so that you can burn more fat vs a normal workout going at it full pelt for the same amount of time. It has been shown that the body can still be burning excess calories 16 hours after you finished training!
An example of this kind of training on a running machine would be to start off at a consistent speed for half an hour (or more if you can) and add intervals of around thirty seconds where you increase your speed to a level that increases your pulse then slow back down to your starting level, catch your breath to recover and start again. You can incorporate this into any kind of exercise such as swimming or bike riding.
Once you have increased your fitness level through interval training you should start working on abdominal exercises. Abdominal crunches are a great way to develop the muscles in your stomach to give you a flatter stomach. A simple one to start is to lie down on the floor and pull your knees up alternating the motion. Yoga and Pilates also provide great exercises that are easy to learn and can also help with relaxation and flexibility.
A simple routine women can do from home. It takes 12 minutes per day and burns belly fat like crazy.
Workout routines and some great exercises for women can be found at: https://www.shape.com/fitness/workouts/10-best-exercises-women
It’s a great one that can be done at home in 12-minutes of less.