Tips to Get a Flat Belly

For a strong and flat abs should have a low body fat percentage. It is difficult to lose abdominal fat, especially if you are not exercising properly.

In this article we give you 7 tips to achieve mark that "six-pack".

1. Vary the routine abdominal

Your muscles quickly adapt to certain exercises. If this happens, you may stop responding completely. It is important to change the workout every 4-6 weeks.

It is also important to do a variety of moves to fully target all the abdominal muscles, not just the "six-pack" - also the internal and external obliques, which are located on the side of the trunk. Try other exercises such as iron, bridge, yoga, Pilates, bicycles, and using the ball or the ball.

2. Give them a break

When it comes to the training of the abdominal muscles, the more does not mean that the more you will score. Doing crunches too may increase the risk of damage to the lower back.

Like all other muscles in your body, abdominal muscles need rest to recover fully, so should not be working every day. It is recommended to perform them of 2 or 3 non-consecutive days per week.

3. Include cardiovascular exercise

To burn fat you should do cardio, so do at least 30 minutes of exercise 5 times a week. To burn more abdominal fat is recommended running, spinning or swimming. Do high intensity intervals.

4. Exercise of resistance

Remember to train your other muscle groups that are important for strengthening the abdominal muscles.

It includes parts of your abdomen muscles of other parts of your body. Tendons of other muscle groups such as the latissimus dorsi and trapezius muscles in the back and hamstrings in the legs, extend throughout the trunk area.

The muscles around his waist to help stabilize your body. Every time you exercise with weights, your abdomen should be activated to stabilize the body.

Weight training can burn about 6-10 calories per minute of exercise, which helps burn fat stored around your waist. Alternate muscle with little or no rest between workouts groups, that to burn more calories.

5. Eat healthy

It is very difficult to burn the amount of calories you get a cheeseburger and fries (over 1,000 calories). The exercise will greatly improve your overall health, but if you want to lose belly fat, you should watch what you eat.

To burn 1 pound of fat you have to burn 3,500 calories. That is, to lose 1 pound of fat a week, you must delete or burn 500 calories each day. To accomplish this can walk 2-3 miles per week (burns about 250 calories), and replace 20 ounces of regular soda or sugary drink water (saves 250 calories).

6. Create a balanced routine

When you lose weight, that weight can be muscle, water and fat. What you want is to lose fat, so it is best to combine exercise with a good diet. This helps you to burn stored fat and make muscle mass.

7. Seek Help

If you feel you've tried everything but still do not see the results you're looking for, you may want to consider seeking help from a certified personal trainer and a nutritionist or dietitian.

A trainer can also help prevent injuries and identify any health problems you may have that could stand in the way of your success. And if you are new to exercise and has over 45 years of age, consult your doctor before starting an exercise routine.