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Tummy Tightener Program
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This program is for people who want to flatten their
abdominal area a bit but are not interested in putting
the time and effort into getting rock hard, lean and
mean ab muscles.
Please understand that flattening the stomach is not
simply the result of exercise. It is the result of proper
diet and a correct exercise program.
We recommend that you have your ab region tested
for body fat before beginning. If you are not aware of
your exact starting point then it is difficult to evaluate
your progress. Most workout clubs have a personal
trainer who can test body fat or you can purchase an
inexpensive set of calipers and test yourself at home.
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The Exercise Program
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The foundation portion of the program will last 6 weeks. During the first two weeks, you will train your abs twice a week. During the final four weeks of the program you will expand your workouts to cover three days.
On each day you will choose two separate abdominal exercises
from the exercises listed or incorporate any of your own favorites
into the program. You should choose one exercise that puts
tension on the muscles below the belly button and one exercise
that you feel more in the muscles above the belly button.
Choose the lower abdominal exercise first and complete 4 sets of
slow, high tension work. Each set should be done to muscle
failure; in other words, you can't do any more repetitions. Rest a
minute between sets.
After finishing the lower abdominal exercise, move on to the upper
abdominal work. You should follow identical directions for this
exercise.
Do not be surprised if your lower abs fatigue far more quickly than
your upper abs. And do not be disappointed if in the first couple of
weeks you are only able do a few repetitions for each set. Your
abdominal muscles respond quickly to training and in no time
you will begin to feel your muscles getting far better tone.
Feel free to change the exercises that you do daily or you may stay with the ones that seem to work the best for you.
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The Abdominal Eating Plan:
There are two important components to flattening your abdominal area. First, there is the necessity to tone or harden the muscles that make up the abs. Second, you need to eliminate as much of the body
fat covering the ab muscles as possible. You do not eliminate
abdominal body fat with abdominal exercises. You eliminate excess
torso fat with a proper eating plan.
The first change most people need to make is to increase their daily
intake of protein. Protein is the key food fuel in eliminating body fat.
Those looking to shed body fat should increase their protein to be
a bare minimum of one-third their total calories. Protein totals as
high as 40% are both desirable and achievable. You may need to
substitute a good protein powder for breakfast or lunch. That will
depend on how you commonly eat.
Secondly, most people find that they need to limit their carbohydrates.
Everyone who has ever achieved stage quality abs knows that the
lower the carbs , the faster those great abs are attained. Around here,
to get our abs polished off we normally drop our carbs to around
60-75 grams a day.
The addition of certain natural non-food nutrient fuels such as GABA
or Pyruvate will also help to trim down body fat more quickly and
efficiently. For a more thorough analysis of important non food
fuels, simply click this link.
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 Did you find this page useful? Tell a friend
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Find out more about Betterbodz at bbody@betterbodz.com, or call 800-335-6740.
Copyright © 1995-2002 Betterbodz.com All Rights Reserved. This area was last updatedDecember 28, 2002
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