Filed Under: Training
– Want super-ripped abs like Zyzz? – Want that washboard 8-pack bursting through your t-shirt? Well here’s 4 exercises and 20 foods Zyzz used to shape his rock hard abs. There is no one exercise that will give you firm and flat abs, rather a combination of exercises which target the full range of the abdominal region.
The biggest mistake is that people think the only way to achieve a firm mid section is by doing hundreds of sit-ups and crunches, when in fact there are better result-producing exercises which target abs and cause the after-burn effect that keeps burning the fat around your abs once you’ve stopped training.
Here are 4 proven-to-work exercises for flat and firm abs.
Squats are obviously considered a leg exercise, but in fact they work a range of muscles throughout the body due to the effort and breathing involved during the exercise. Squats particularly target the abdominal region due to the squatting motion.
If you find squatting with a bar difficult then hold 2 dumbbells either side of you and gently squat down keeping your back tilted slightly forward but straight at all times, push from your heels and never let your bum go below knee level. Squats are also very effective without using weights at high repetition.
To burn excess fat around the stomach region there is no better exercise than running. To achieve a flat belly we need to elevate our heart rate to a fat burning degree.
Run at 60-65% of your maximum speed for optimum fat burning results. By training in this zone the body learns to metabolize fat. The repetitive motion of lifting our legs also consistently targets the stomach muscles.
3. Leg Extensions and Leg Curls
These two exercises, like squats, actually raise the metabolism more than crunches, sit ups or any other targeted ab exercise. Leg exercises of the larger muscles like your quads or hamstrings will help you burn body fat and increase the effectiveness of your targeted ab exercises if done beforehand.
4. Targeted Ab Exercises
You can’t spot target fat, but you should definitely include ab exercises in your exercise routine. If you combine your ab exercises by doing cardio beforehand you will increase the amount of fat you burn whilst working out your abs.
To achieve a flat stomach go for high repetitions when working out your abs, slow and/or weighted ab exercises will bulk out your abdominal muscles and only make your stomach look bigger.
Foods That Help Speed Up Ab Fat Burning
Losing weight while you eat is a difficult concept to get your head around, but it really is a reality if you eat the correct foods. There are a large number of foods which help to rev up your metabolism and subsequently burn fat in the body.
Before we look at those calorie burning foods it is worth recapping on the basic principles of avoiding mid-section fat. One thing we must do is cut down on sugary foods such as chocolate, cakes, boiled sweets and alike. If you must eat chocolate go for chocolate with a very high cocoa volume rather than the sugar plagued commercial varieties. If you can, then cut our alcohol altogether; alcohol is full of sugar and high in calories. If you must have a couple of beers make them of the ‘light’ variety.
To promote an active metabolism we need to exercise regularly. Those with a naturally lean body type might be able to get away with eating the right foods and avoiding exercise, but as we age this becomes increasingly difficult and fat storage is harder to avoid for everyone. Without exercise diets become limited in what they can do.
So here they are, 20 metabolism revving foods for you to add to your diet and reap the benefits of burning calories outside of the gym. I have grouped the foods into meal sections to make it easier for you to devise a meal plan.
20 Ab Fat Burning Foods
3. Low Fat Yogurt
14. Brown Rice
20. Green Tea