Here are the top 5 tips you must be doing for a flatter tummy this summer.
Everyone wants that quick fix to look awesome on the beach but those science guys are taking way too long to develop the "magic pill" that lets us eat like a pig but look sexy as hell doing it, so while we wait lets look at 5 realistic changes you can make that can flatten your tummy before Holiday.
1) Cut out the sugar
This is Number 1 for a very specific reason, it`s what most of you are doing wrong!
Those wobbly bits hanging off your hips and under your belly button is where your body is storing visceral fat from all the high sugar, low nutrient food you`re eating.
Try writing out a food diary of everything you eat for a week (be honest) then see how many sugary snacks your having, how many desserts you eat, how much alcohol you consume. These are all contributing factors of the muffin top. Ditch them for one month and see what a difference it makes. If you want that flatter tummy bad enough you can do it!
Aim for more protein and good fats in your diet to leave you fuller for longer, this will help unwanted cravings.
2) Drink more water
Number 2 is probably the easiest change to make. Water is vital to our very existence (over 60% of our body is made up of it) we can survive much longer without food than we can water.
There are so many benefits including hydration, weight loss, energy. focus, flushing out toxins therefore we must pay attention to the amount of water we drink.
Aim for a glass when you wake up, a glass with every meal, a litre while training/physical activity and a glass before bed.
3) More sleep
Number 3 has to be everyone`s favourite. Nothing quite beats a good nights sleep right?
Aim for 6-8 hours, that way you will wake up feeling refreshed and energised for your next session. Recharging you batteries is just as important as burning them out in the gym. We recover in our sleep and if we don't get adequate amounts of zzz`s our next workout may suffer.
Stress affects cortisol levels, the stress hormone, which if not at the optimal level, can lead to fat storage (especially abdominal) and a decrease in metabolism.
Find what works for you- go for a walk, read a book, anything to take your mind off daily stress.
Make time in your day for "You time!"
5) Weight/Cardio training
Last but not least ..... Training.
Aim for minimum 30 minutes physical activity 5 times a week.
This can be a mixture of weight training and cardio.
Don't neglect the weights as increasing your muscle mass boosts your metabolic rate (burn more calories throughout the day) and big lifts such as squats and deadlifts have massive affects on your core which is the key to flattening that tummy.
You can still include cardio sessions to get your heart rate up and in the fat burning zone but don't use it as your sole focus of physical activity.