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 low GI fruit as well.
* 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 rather than eggs with yolks. 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.
* Have one day off your eating program 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. Within reason of course. Keeping with smaller portions.
* If you have trouble keeping up with your protein intake use low-fat, low carbohydrate, high protein drinks and powders. There are some great flavours ranging from vanilla, chocolate, banana, strawberry etc. Purchase a shake that is easy to mix and has quality protein content. You can use these as 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. Perform your cardio on an empty stomach.
* 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.