As we’ve discussed in part 1 of this article, in your efforts to reduce tummy fat, you can’t just rely on any old workouts for abs to magically turn your midsection into a jaw dropping six pack.
For part 1 of this article go to Abdominal Workouts – The Truth On How To Achieve Toned Abs!
In Step 2 we’re going to discuss some hints to help kick start your new training regime.
2. Abs Workout Diet Tips
* Reduce the bad fats content in your meals.
* Trying using a low fat cooking spray instead.
* Get your fats from healthy foods instead. Eg… Nuts, avocado
* Cut right back your fried foods
* Reduce your margarine and butter usage to only a small amount or none at all
* Increase lean protein (to help feed your muscles and support repair and growth)
* Eat fresh salads and veggies
* Towards the end of the day reduce your intake of carbs like potato, rice, pasta, cereals and bread. Still include them in your meals towards the beginning of the day but don’t pig out on them – and consume the brown ones rather than the white ones… oh… and aim for lower GI fruit as well if you’re finding that the fruit you’re eating isn’t filling you up.
* Don’t use fatty gravies on your meals or meat
* Don’t use oily salad dressings, go for low oil or no oil with them as well.
* Check the fat, calorie and sodium content on the labels of tins and cans
* Cut the fat off your meat and grill it.
* Eat five to six meals smaller regular meals per day rather than having one or two large meals per day.
* Always have breakfast!
* Use egg whites to help increase your protein. You can actually purchase egg whites in cartons, they can normally be found in the freezer section of your supermarket. Two egg whites = 1 whole egg, if you want to use egg whites in your recipes. Say for example you’re making an omelette: rather than using 6 whole eggs use 1 or 2 whole eggs and make up the rest with egg whites.
* Have a cheat meal once per week. That doesn’t mean you’ve got the green pass to go to “all you can eat” breakfasts, lunch and dinners all day either. It just means go and treat yourself to a meal or brunch etc. Keeping with smaller portions.
* If you have trouble keeping up with your protein intake use low-fat, low carbohydrate / low sugar, high protein drinks and powders. There are some great flavours which will help prevent you from getting bored. Purchase a shake that is easy to mix and has quality protein content. You can use these as a quick option for a morning or afternoon snack.
3. Cardio Program
To reduce your midsection, and the rest of your body, of that extra body fat, you will need to increase your cardiovascular exercise.
* Vary your cardio times for each session
* Vary the intensity
* Increase the amount of sessions you perform each week – don’t over do it though. Over training eg. cardio twice per day 7 days per week is classified as over training and can deplete your muscle. For a faster metabolism 3-4 times per week is suitable when starting out (beginners). For a slow metabolism, or for those times when you really need to nip that body fat in the bud, 5-6 times per week will give a good kick-start to losing body fat.
* Alternate between your cardio activities to help prevent plateauing. Make a list of 3-4 that you find work the most effectively and swap between them.
* Use cardio machines and activities that include you using your upper and lower body.
* Perform your cardio in the morning, afternoon or evening to encourage your body to burn away at your stored body fats. Some people find that they train more efficiently later in the day (because they’re not morning people or are too rushed in the mornings) this is fine – you’ll need a good 1.5 hours time span, previous to your cardio, from your last meal. Not just for the benefit of burning fat but because you’ll probably feel sick if your exercising on a tummy full of food.
* Don’t perform cardio for any longer than 45 – 50 mins each session maximum!
Workouts For Abs Exercises
1. a. Floor Crunches – Lie flat on your back on the floor, legs bent, feet flat, pushing your lower back into the floor. Clasp your hands behind your neck, keeping your elbows back, in line with your head. Crunch up slightly, raising your head and shoulders, breathing out as you crunch. As you crunch up push your lower back into the floor and squeeze your tummy as tight as possible. Lower your head and shoulders back down to the floor and repeat. You should feel a burning sensation in your upper tummy area and midsection.
or
1. b. Fitball Abdominal Crunch – Lie on a fitball with your hips, lower and middle back all supported. With your feet on the floor, have your knees / legs bent at a right angle (90 degrees). Clasp your hands lightly behind your neck. Raise your shoulders and chest to crunch up lifting your mid back off the ball. (You can also have your arms crossed at your chest, hands resting on opposite shoulders). Keep your lower back and hips on the ball. NOTE: Make sure that when you position your legs at a right angle that your knees stay in line with your ankles.
2. a. Lower Ab Crunches – Lie flat on your back on the floor, legs raised, knees bent and lower legs folded. Push your lower back into the floor. Place your hands by your sides, palms facing the floor. Raise your backside and hips slightly, breathing out at the same time. As you crunch up push your lower back into the floor and squeeze the lower section of your tummy (pelvis region) as tight as possible. Lower your hips and backside back down to the floor and repeat. You should feel a burning sensation in your lower tummy area and upper pelvis.
or
2. b. Fitball Pull-ins – Lie face down on a ball now roll forward so that your feet and shins are on the ball. Place your arms in a push-up position with your hands inline with your shoulders. (It looks a little like an advanced push-up on the fitball) Keeping your back straight pull your knees towards you, rolling the ball forward, (like you’re going to tuck your bent legs under you) – your thighs / knees (depending on your fitness) should be fairly close to your chest. Contract your abs while pulling the ball in towards you then release and roll the ball back out behind you to starting position.
3. a. Side Crunches
Lie flat on your back on the floor, have your knees bent and legs pointed to one side. Your lower body should be pointing to the side but your upper body should remain straight and flat on the floor. Have your hands by the sides of your head and your elbows back. Crunch up slightly pushing your lower back into the floor, raising your head and shoulders, squeezing the side of your waist. Lower your head and shoulders back down to the floor. Repeat the exercise until you have finished your reps. Then change to the other side.
or
3. b. Fitball Oblique Crunch – Lie on a fitball with your hips, lower and middle back all supported. With feet on the floor, have your knees / legs bent at a right angle (90 degrees). Clasp your hands lightly behind your neck – keep your elbows back. Raise your shoulder towards your opposite hip crunching diagonally (contracting your abs) lifting your mid back off the ball. Keep your lower back and hips on the ball. Then lower yourself to starting position. Now swap sides.
Setting Yourself Some Goals
Achieving your goals to reduce tummy fat is possible if you are prepared to make changes to your lifestyle. You will be surprised at the results you receive if you dedicate yourself for a solid 12 – 16 weeks to your workouts for abs program. The hardest part is getting started, but once you are on your way you won’t regret it. Set yourself monthly realistic goals that are possible to reach. Use goal clothing or a tape measure to monitor your changing waistline – and don’t forget about your abs workout diet tips. Re-measure every 4-6 weeks. If possible, use body fat callipers too so that you can keep more accurate tabs on your progress.
Happy abs training!
Yours in fun, health and fitness
© Mandy Gibbons
Virtual Fitness Trainer
Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program. Mandy Gibbons, Virtual Fitness Trainer, www.virtualfitnesstrainer.com.au and www.virtualfitnesstrainer.com disclaims any liability or loss in connection with the above program or advice given in this article.
Tags: abs workout diet tips, reduce tummy fat, workouts for abs
Leave A Reply (14 comments So Far)
Joseph
277 days ago
Great reply, Ross. I’ve been looking for the right answer, having gotten mixed opinions, but yours makes the most sense. Thank you very much.
Mandy
275 days ago
Hey Joseph
I knew you’d love Ross’s reply. He puts a lot of time and effort into his responses…
Joseph
289 days ago
Hello.
I’m a 47 year old male, never very athletic, but in reasonably fair shape and health. I’ve recently begun a gym and diet regimen, and I’ve lost about 20 lbs in the past few weeks between diet, aerobics and weightlifting.
My midsection has blossomed over the past few years due to laziness and my work schedule. The weight training is improving my proportions, but my midsection (lower abdomen, hips, lower back) has always been my most problematic area. Basically, I am afraid to do too much midsection resistance exercize until I’ve lost more fat from diet and aerobics because I don’t want my midsection to become more sturdy, but remain “thick.” Should I continue with the diet and aerobics for now, and save the resistance exercizes for later, or should they all be done together from the beginning? Thank you.
Ross VFT
278 days ago
Hi Joseph,
Thanks for your question and congratulations on your recent success. I completely understand your concern about gaining more thickness/muscle around your midsection, but cutting out your resistance training is one of the last things you should do. It is a common belief that resistance training causes bulkiness, but it doesn’t have to.
I assume you would continue resistance training for the rest of your body, because resistance training very important. Resistance training helps prevent muscle decreases that usually occur with dieting and maintaining or increasing muscle is one of the best ways to maximize the number of calories your metabolism burns every day.
Keeping your metabolism as high as possible is especially important as we get older, because your metabolism naturally slows down. Dieting and cardio are great for fat loss, but resistance training makes them more effective. You can include training for strength, muscular endurance, speed/power, hypertrophy (muscle gain), etc. and they can all work with a fat loss program.
As for abdominal/torso resistance training I do think you should avoid doing exercises with significant weight, but there are a ton of light weight or body weight abdominal exercises you can do that will keep your abs tight without adding thickness. Additionally, many of these exercises are great for your spine and low back health, so they should be included in everyone’s training program.
Try to focus on exercises that challenge your core stabilization instead of exercises that are designed to strengthen one specific movement (weighted crunches, machine seated oblique twisting, etc.). Better choices are exercises like the plank (side and prone, raises or isometric holds), leg scissors, ball cobras, etc. (Add link to ab videos)
It is also critical to perform these movements slowly and focus on form and control instead of strength, speed, or number of reps. Work the muscles until your control noticeably decreases or your muscles get tired, but do not do more than your abs are capable of. It is always possible to force yourself to do more reps, but these reps are almost always poor quality, involve incorrect muscles, and teach your body bad habits.
Finally, the only way to get your body to lose fat from your problem areas is to be consistent with your nutrition and training. You may continue losing most of the weight from other areas, but when those areas have slimmed enough, your body will be forced to lose fat from your midsection.
Just hang in there and keep up the good work. It may take longer than you want, but your good habits will eventually be rewarded. I hope this helps,
Ross
Jac
317 days ago
Hi,
I am male, 5’7″, 70 Kg. I do workout in a hotel Gym that has a workout mechine and no other weights. I am 63 years old and very robust and health concious.
My daily start at 4.45 AM with the treadmill, walking at speed 5.9 lossing 100 kilo calories. Then I do some workout in the mechine for shoulder and hands with 30 kgs wt for about 10 mts with sychronised breathing. My problem is my tummy.. which I want completly in. When I am dressed none can see my tummy but I can see it when I undress.
Give me a pattern for my age so that I don’t become sick.
Ross VFT
311 days ago
Hi Jac,
I must admit that I am a little confused by some of the information, but I will do my best to give you some helpful advice. Since other people cannot see your tummy I can assume that you are not overweight and it sounds like you are in decent shape, but I am not sure what having your tummy completely in has to do with you not becoming sick. I am not sure if you are just sick of having some fat around your abs or if there is some physical illness you are worried about.
If you are worried about getting sick from having a little extra belly fat, that is really not something that is related to becoming ill. If you had a significant amount of belly fat that would be different, but if other people don’t think you look fat, it is probably not bad for your health. Many other things have more of an impact on health, such as nutrition, sleep, stress, strength, endurance, power, abdominal function, and balance/stability, just to name a few.
If the problem is that you want to get rid of more abdominal fat, there are some things you can do. From an exercise standpoint, the first thing I would suggest is mixing up your routine. It sounds like you do the same thing every day, but that is actually one of the least efficient ways to make progress. If you want your body to improve, you have to make it do things it is not used to.
For the treadmill you could change the walking speed, duration, incline, etc. Try to never repeat the same exact workout in a given week. You do not have to change everything each workout, but at least change one workout variable. For more information you can look at this article/video on walking for weight loss (http://virtualfitnesstrainer.com/weightloss/walking-for-weight-loss-use-these-tips-to-lose-fat-and-burn-calories/). The information also applies to running or other form of aerobic exercise.
The same is true for the resistance training exercises and there are many bodyweight exercises that can be useful if the gym does not have any other equipment. There are also many abdominal exercises that you can try. Check out VFT’s 6-pack abs section for a lot more information on this subject (http://virtualfitnesstrainer.com/six-pack-abs/).
Of course, in the end, losing fat around your tummy generally comes down to nutrition and your metabolism. Eating small meals throughout the day with quality protein, healthy carbs and good fats is one of the best ways to increase fat loss. There are also many things that inhibit fat loss, such as stress, lack of sleep, drinking alcohol, lack of water, etc.
The thing(s) you need to do all depend on your specific situation and hopefully something here is helpful, but there are many other things that can help as well,
Ross
Jodi
667 days ago
Okay. So I’m about 5’2″ and I have an athletic body type. My stomach has always been wide not in a fat way, but in a muscular way… How do I make it more lean and skinny? I eat healthy and work out 4 times a week (usually) Also, my thighs I have issues with, they touch is there anything I can do to make them not touch each other?
Admin
666 days ago
So I’m gathering you’re wanting to create more of a V-shape for your upper body so that your waistline tapers in?
Reducing the amount of oblique specific exercises will help and when you do perform them don’t include any extra resistance such as dumbbells, weight plates etc.
Also work on building your shoulders up a little more. I’m NOT talking about bulking up like a rugby player.
Example: you can have two sessions a week (at least 4 days apart) where you’re training your shoulders. One day using more mass building exercises using heavier weights and lower reps and the other day using exercises that work on defining your shoulders – using a much lighter resistance with more reps.
I’m not sure what exercises you’re currently performing for your legs but you might want to consider reducing the resistance (if you’re using dumbbells etc) and performing higher reps. Don’t forget to mix things up a bit too. If you want change you need to make sure you upgrade your workouts regularly – otherwise you’ll plateau. For example: if you’re doing nothing but squats, leg press and stationery lunges all the time then get cracking with some new exercises. There’s nothing wrong with these exercises, but you definitely have to include variety to stimulate new results.
Obviously your eating is going to make a HUGE difference to your overall regime as well. You’ll be surprised at exactly where you might be going wrong with your eating plan just by logging what you eat each day.
If you get bored easily with your eating then you might want to consider something like Cheat Your Way Thin (it sounds strange, but it’s great if you get sick of eating the same stuff day in and day out).
You might also find that by changing your eating plan (helping you reduce your body fat) that your midsection and areas like your legs where you want it to be more defined will start to improve.
Marlien
239 days ago
Great article but it didn’t have eevrythnigI didn’t find the kitchen sink!
Mandy
231 days ago
Too funny…
Clement
752 days ago
How can i increase my abs without going to the gym, and not only my abs but also my cardivascular muscles and triceps?
PLease reply with anticipation!
Admin
750 days ago
Go with lean protein, fresh veggies and fruit. Kick the white carbs to the curb and stick with brown rice, sweet potato, multigrain or whole grain bread etc). Focus on a workout that includes all body parts – particularly a workout that contains body resistance exercises like Turbulence Training: here’s a freebie sample:
http://virtualfitnesstrainer.com/blog/burn-fat-and-build-muscle-free-bodyweight-workout/
Carrying out a workout similar to the above will not only help reduce body fat but will also increase your fitness – and you can do it with limited gym equipment. By reducing your overall body fat you’re abs will become more noticeable.
patricia
838 days ago
i had ccouple c-setions and for some reason its kind of hard to target the ab muscles… need help or a tummy tuck will be a bigger help ?…
Admin
837 days ago
Hi Patricia, would you mind if I used your questions in one my of my fitness expert interviews. I’ll include the link to the interview in the comments section here.