7 extra hacks for those who want a flat stomach

You run in the morning, not in the mouth puts nothing after 18 hours, and your fridge is filled only healthy foodBut, despite all this, the fat goes too slow, and the thought of a flat stomach does not leave you alone for a minute.

Of course, all of the above - it is an excellent habit to start, but not enough. Below you will find additional tips to help you quickly reach your goal - perfectly flat stomach.

1. Accelerate the pace of walk

For sure you will be interested to know that you are able to burn 25% more calories just temporarily accelerating the pace of their usual walk.

In one study, it was discovered that short intense loads lead to reduction of visceral (abdominal) fat by an average of 20% after three months from the date of their introduction, while the duration of the workout at a moderate pace nothing like shown.

Therefore, if you want fast results, it is a reasoned decision on your part to put before the task of 2-3 times a week to arrange a walking speed of at least 30 minutes each. During these walks need to maintain such a pace that you can only speak curtly.

If you can not maintain this pace throughout the walk, train intervals: a fast paced replaced by slow, and then go on a fast.

And here are some ways to keep track of the intervals:

• With the help of the player: one song - acceleration, the other - the restoration, the third again accelerating and so on.
• Using smart hours: Measure the lengths of 3-5 minutes. First segment - the acceleration, the second - recovery, and repeat the process all over again.
• On hilly terrain: accelerating uphill and downhill - relax.

2. Use the ball for fitness

Fitness ball is needed to increase the burden on the abdominal muscles when performing twists (exercises to work out the abdominal muscles).

Researchers from the State University of San Diego have found that this simple way you can increase to 40% of the load on the rectus abdominis muscle, and about 47% on the obliques.

But we should also understand that twisting - it is only one piece of the whole puzzle that strengthens the muscles of the upper. The road to a flat stomach is also through the elaboration of internal muscles.

How to work out the internal muscles? One of the easiest ways - these are exercises that are called lath. You can see how these exercises are done, in the video below.

3. pump iron

Such vigorous exercise, like brisk walking or running, is an excellent tool for the formation of flat stomach, but if they are to add more exercises with weights, the result can be achieved much faster.

In college, Skidmore conducted a 12-week experiment, which resulted in the following conclusions. People who combined aerobic and power training and adhere to a diet high in protein, burned twice as many fat (in particular, it took four times more body fat in the abdominal area) than those who received only the traditional cardio and eat food.

So think about how to buy a subscription to the gym.

4. Do the exercises in the balance

If you have already visit a gym, you have gone forward in comparison with the 80% of people who do not. After all, even the common exercises (squats, deadlifts) include the core muscles work the middle part of the body, including the press.

But if your goal - to work out every single muscle, you should think about, to add to their training complex exercises on balance. The fact is that when you, for example, stand on one leg, your body is forced to use all of the core muscles to maintain balance and prevent falls.

Here are a few exercises for balance, you can adopt:

Another good way to work your abdominal muscles together with other muscles of the body - is to keep the light weight of the head during execution of exercises (such as squats or lunges). The idea that the central part of the muscles of the body are the link between the lower and upper torso. And the greater the distance from the center of the body to the fingertips, the greater burden falls on those muscles, because their task - to keep the body upright.

5. Before going to bed

Proper nutrition and regular exercise - is a sure way to gaining a flat stomach, but only if you find the time to sleep.

Lack of sleep leads to increased cortisol (a stress hormone) and abdominal fat deposits. This is confirmed by the fact.

Conducted a study that lasted six years. It was found that adults who sleep an average of 5-6 hours per day, 35% more likely to gain additional 4-5 kilograms and are 60% more likely to get fat in the abdominal area than those who sleep 7-8 hours.

Think about going to bed earlier.

6. Drink green tea

Green tea good for the skin and helps fight cancer. Also, it is also a good tool for those who seek a beautiful figure.

ExperimentThe results of which were published in the Journal of Nutrition, showed that people who exercise while drinking at least four cups of green tea per day for 12 weeks, burned eight times more fat in the abdomen, than people who ate regular caffeinated the drinks.

This is a serious reason to think about taking on a training green tea.

7. Stick to a special training program

The last point, we offer you a rough training program, which you can stick to in order to obtain a flat stomach and nice.

If you do not have enough time to carry out at once all the proposed exercises, start with cardio, then add exercise with weights and then abdominal exercises.

Here is an example of the training program:

• Monday: cardio at the same pace for at least 30 minutes.
• Tuesday: cardio interval (acceleration, reduction, acceleration) for at least 30 minutes. Followed by exercises with weights, diluted two exercises on balance. Total time - 20-30 minutes.
• Wednesday: recreation.
• Thursday: cardio interval (acceleration, reduction, acceleration) for at least 30 minutes. Then exercises to work through the abdominal muscles.
• Friday: exercises with weights, diluted two exercises on balance. Total time - 20-30 minutes.
• Saturday: Monday's program.
• Sunday: Tuesday's program.

That's all the seven points that we would like to tell you today. If you find an article useful, save it, not to lose, and it is better to share with your friends.