4 Day Flat Abs Challenge

I HAVE BELLY FAT HELP! I hear you all and I am answering.
It's really simple so go ahead a take a deep relaxing breath. I have designed this plan that will not fail you, if you stand strong and stick to the steps below for the next 4 days you will see a difference.

Of course, 4 days for some people might not make their belly go all the way away because they have so much to lose but that's ok, it will continue to work if you keep at it.



The next 4 DAYS you will focus on these 5 Steps to get rid of your muffin top.

I follow all of these steps as much as I can but when I find that my tummy needs some work I, right away, start this up again and make sure that I am sticking to the plan.

Step 1
Cardio for Flat Abs
Working out with weights for your abdominals is great because it builds up the muscle fiber but the sad part is it's not enough.  You will have hidden muscle if you aren't burning fat regularly. Now that you know this you will be adding in cardio for atleast 30 minutes 4-5 times a week. Cardio is your abs best friend because it burns calories and fat.

Here are a few of my post on cardio workouts. You can do these or other cardio routines at the end of weight lifting. If you are just going to do a cardio day then do a full hour of cardio.

Check out my cardio page on my blog.

Step 2
Sleep
It has been proven that obese people are sleep deprived and aren't getting 8 hours of sleep. Time to turn of the TV. Go curl up in bed early and even if you have to lay there and read start to train yourself to get to bed earlier! It is sooo important. When you are sleep deprived you grab at more carbs all day because your body needs energy and you also have a lower metabolism.

Step 3
De-stress
Are you stressed, do you feel feel overly emotional or run down from holding the world on your shoulders? This will hold you back from losing belly fat. Best way to get ride of stress is exercise and wouldn't you know exercise helps flatten your belly so they go hand in hand!!! So don't stress out about the belly fat, take a deep breath in and exhale all that stress away. I mean it, keep taking deep cleansing breaths until you feel the stress just fall off your back.

Step 4
More Water
Water flushes out toxic waste out of your system which can cause you to be bloated.

Step 5
Eat
Eat more fiber. Women need at least 25 grams of fiber daily! Get your fiber first thing in the morning. bran cereal, berries, dried aprocots, dried plums, flaxseed.... The important part is to be careful not to intake too much fiber right away or you will feel bloated for sure. Your body will need time to process the increased fiber

Stay away from

•  Simple carbohydrates such as chips, crackers...
• Carbonated beverages
• Spicy foods
• Fried foods
• Gassy foods such as beans and cruciferous vegetables like broccoli, cauliflower, and cabbage contain sugars that are difficult for some people to digest. But you don't have to give them up entirely. Instead, eat just a half-cup serving of these foods at a time, says Leslie Bonci, R.D., author of the American Dietetic Association Guide to Better Digestion. "Once your body adjusts to them, you can gradually increase the serving size over the course of a few weeks," she says. It may also help to take a digestive enzyme such as Beano before meals, because it breaks down the sugars in vegetables and grains.
• Chewing gum
• Dairy products, milk, yogurt, and other dairy products give you gas, start with small servings and slowly up your intake over time, just as you would with other hard-to-digest foods. You may want to try taking lactase enzymes like Lactaid before indulging in foods such as ice cream and cheese, since this will help your body digest the dairy products more easily. If gas still gives you grief, try switching to soy or lactose-free foods.