In all honesty, most of us checked our bellies in the mirror at some point and immediately searched the internet for ‘how to get a flat stomach’.
People often try countless shortcuts and gimmicks to speed up weight loss.But the simple truth is that there is no easy way to achieve a flat stomach or a six pack. Most supplements and fancy workouts advertised on social media are often based on pseudoscience and take advantage of naive newbies. .
Today, we’ll take a quick look at the basic things you need to keep in mind on your weight loss journey. , describes lifestyle changes.
how to get started
Before embarking on this journey, you’ll need to record a few key measurements to approximate your body composition.
- Using measuring tape, write down your arm, waist, calf, chest, hip, and thigh measurements.
Use the metrics above to find out your body fat percentage using an online body fat estimator. Also, check your maintenance calories in advance.
To get a flat stomach, you need to maintain a calorie deficit for months or even years, depending on your starting point.
How to optimize your diet to get a flat stomach?
Calories in, calories out (CICO) are the basis of any diet. Men with more than 22% body fat and women with more than 35% body fat have an enormous amount of fat stored in their bodies, so building muscle and losing fat at a body composition level is a challenge. so you can start with a more aggressive deficit. .
If you’re somewhere between 15%-22% BF in men and 20%-35% BF in women, you can start by cutting 500-750 calories from your maintenance calories.
However, if your body fat percentage starts to drop further, you may start to lose muscle.
- Start resistance training and try to maintain strength with compound lifts.
- Reduce calorie deficit (0.5% to 0.75% or less of body weight per week).
- Eat a high protein diet. Consume at least 1 gram of protein per pound of lean muscle mass.
To get a flat stomach, you need to get enough macro and micro nutrients. Healthy vegetables provide essential vitamins and minerals like zinc, potassium, sodium, B vitamins, iron and vitamin D , fruits and vegetables.
In terms of macro ratios, using a template of 40% carbs, 40% protein, 20% fat is ideal for most beginners. Many people think that carbs should be avoided in order to flatten the stomach. Again, what matters is whether you burn more calories than you eat.
How to set a workout routine to get a flat stomach?
Dieting alone can help you lose weight, but it often results in a loss of muscle tone.
Resistance training is the best option for gaining muscle while losing fat. More muscle mass makes you look more attractive, slimmer and more functional in your daily life. It helps reduce the overall deficit in your diet as it boosts and burns more calories.
To get a flat stomach, you should stick to basic compound exercises like squats, overhead presses, deadlifts, pushups, pull-ups and weighted carries. Add isolation exercises to induce hypertrophy in key areas. Abs workouts won’t help you lose body fat locally, but they can help you tone your abdomen even if you have even higher body fat levels.
You can also use cardio (steady state or HIIT) to help you recover and burn more calories. The type of cardio exercise you choose should be one that you can comfortably continue throughout the fat loss process. Cycling, rowing, swimming, walking, and circuit training are all viable options.
What other lifestyle changes can help you get a flat stomach?
Here are some general tips you can follow to maximize your weight loss process.
- Aim for 6000-1000 steps every day.
- Stretching and foam rolling can help speed recovery and burn extra calories.
- Stop Drinking – Alcohol has been shown directly to affect fat gain and insulin sensitivity.
- Involve your partner or friend for accountability and support.
- Get a whole blood panel before starting any weight loss program. Supplement as needed.
- Get at least 7-8 hours of sleep every day. This directly affects fat loss and muscle recovery.
Contrary to popular belief, to get a flat stomach or six pack, you need to be hungry or exercise like David Goggins. Incorporate the aforementioned tips into your daily routine and watch your body change from month to month.