How to get a flat stomach in a week
Some of my readers have asked me how to get a flat stomach in a week. Getting in shape and having toned abs requires a committed change in lifestyle and there are no miracle solutions. However I am not one to discourage. There are a few tips I can share with you which will trim and tone your belly fast. You will see and feel the difference, even within one week.
Now if you do not have a flat stomach it is due to one or both of two things:
- Your body has fat reserves around your stomach.
- Your stomach has poor muscle tone.
Nevertheless, we live in a quick fix society and sometimes we are just not prepared to wait 3 months.
I week is a very short space of time. Nevertheless you can make a noticeable difference in even one week if you are prepared follow a strict diet plan and a short but tough exercise regime.
Burning off your stomach fat
A common workout myth is that you can spot reduce the fat on a specific bodypart. Unfortunately this is not possible. You are not going to get a flat stomach if all you do is hundreds of crunches. The only way to reduce fat around your stomach is to burn off your total body fat.
As you only have one week I would not advise embarking on a complex workout regime. You do not have the time for your body to learn lots of new exercises. In fact there is one simple exercise that I recommend which will give you the results you want.
Single best fat burning exercise
If I was to pick one exercise only for fat burning and muscle toning it would be the burpee.
Watch this video for a demonstration: VIDEO.
The benefits of the burpee are as follows:
- You can do it anywhere.
- It will raise your heart rate through the roof. This is when you know you are burning fat.
- It tones the arms, legs and stomach.
The burpee is a staple exercise for soldiers and athletes all over the world. It is brutally simple and brutally hard.
Flat stomach in a week workout
The workout needs to be performed for six days a week. You can rest the seventh day. If you want to a flat stomach in a week you need to push yourself to the limit. It will hurt, it will be your worst nightmare and you will suffer. But you will get results.
The workout is simplicity itself:
- 30 second of burpees, do as many as you can
- rest for 30 secs.
- Repeat 20 times for a total of 20 minutes
The afterburn effect
Now you may be thinking, how can you lose weight with only 20 mins of brief, intense exercise a day. The answer is that you are harnessing what is known as the afterburn effect, which is the secret to rapid fat burning. If you exercise in brief intervals of high intensity interspersed with short rest periods your body’s metabolic rate [the rate at which you burn fat] is raised through the roof to provide the energy that you need. This means that your body is burning fat as fast as it can. This is how to get a flat stomach in a week.
48 hour boost
Now the benefit of high intensity exercise is that your metabolic rate will be boosted for up to 48 hours after the exercise has finished. This is called the afterburn effect.
Contrast this with low intensity exercises such as a 1 hour jog where your metabolic rate returns to normal the moment you stop exercising
Studies have repeatedly shown that for rapid fact loss, high intensity intervals are the most effective, precisely because of this afterburn effect.
To maximise the afterburn effect, you must push your body to the limit during each 30 second interval. You will be breathing hard, your heartrate will be going through the roof and you will be covered in sweat. When you have finished you should be barely able to stand up. You will feel completely shattered but you can take solace in the knowledge that your body will be burning fat for the next 48 hours, whilst you are sitting at your desk, watching tv or even sleeping.
Where are the abs exercises?
As I explained, the burpee works the abs as well as the arms and legs. Try the workout and tell me your abs are not burning.
Diet for rapid weight loss
The best diet for rapid weight loss should exclude the following foods:
- All sugar. This includes refined sugar and natural sugars. Avoid any foods with added sugars, honey, fruit juices, dried fruit. The only sweet food that should pass your lips are fruit.
- All starchy foods like rice, noodles, pasta or bread. I normally recommend wholegrains like brown rice and brown bread but for rapid fat reduction you should cut them out. You can reintroduce them when you reach our target weight.
The only carbohydrates you should eat are vegetables.
Your meals should consist of lean protein and vegetables. Your food should not contain any added fat like oil and butter. Your food should be grilled, boiled or steamed.
You need to eat 3 meals a day. In between you can snack on nuts.
Although fruit is good for you, fruit contains sugar and for rapid fat reduction you need to minimise sugar as much as you can. I recommend one portion of fruit a day. One portion is one apple or banana or orange, or two plums apricots or satsumas.
Only for the short term
This program is only designed for the short term.
The workout plan should not be followed for longer that because it is not sufficiently varied. A longer term program needs to cover strength training and incorporate a range of exercises to keep your body well balanced.
The diet plan is very strict as it contains almost no carbohydrates. Many people will find it hard to follow for more than a week. A more sustainable diet can include carbohydrates as long as they are unrefined wholegrains.
This program is designed for solely for those of you who want to know how to get a flat stomach in a week.