We all love to be fit and fine but alongside we also love to look slim and trim, especially when the question of the belly comes in then we are over-concerned and try to adapt anything to protrude in, such that one can enjoy wearing all kinds of dresses and also to have a good personality. But, for this, if one gets good support in scaling down the belly then it’s like heaven. Here we will be describing a few tips to support your work out in order to have a flat belly within 30 days.
1. First to Know the Belly Fat Basics
There are many reasons for protruding out the belly; it could be genetics, hormonal disturbances, long term medical conditions, medications, and age, etc. But, in the broad sense, people put on belly fat and total body fat because of the consumption of more calories than its burning on a routine basis.
When calories are in excess then the body is not in a position to use the extra energy and converts it to fat and stores it for potential energy to be used later. But if the body doesn’t feel a crisis then the energy shortage doesn’t happen, and one remains in excess of calories, finally, the fat stores grow.
2. Burn to Lose Fat
To lose belly fat, one has to reverse the process. One needs to create a calorie deficit so one has to burn more calories than its consumption, which will force our body to call on those fat stores for energy. Continue with this for at least 30 days on a regular basis and one will find the amazing result.
It’s nearly impossible to plan to get a flat stomach in four weeks — because fat loss is unpredictable, but some strong commitments to self can create miracles.
How Much One Has To Lose Fat?
According to Matthews, weight loss and fitness expert, women should have a total body fat percentage of about 21 percent for a flat belly, and men need to have about 16 percent body fat.
The average body fat, according to, the American Council on Exercise (ACE) is 25 to 31 percent in females and 18 to 24 percent in males. Depending on one’s own body physique, one has to shed between 2 to 10 % of current body fat.
ACE tried to explain with an example – a 120-pound woman who has a current body-fat 25 percent but would like to have 20 percent, then needs to cut down 7 pounds of body fat. So, it is recommended by the Centers for Disease Control and Prevention, that losing about 1 to 2 pounds a week is a “safe” and will be a sustainable rate of weight loss, then one can certainly reach the goal in a month.
If, however, one has weight on higher side one might take another few weeks — or a few months. But what makes a sense is to set own goals and then focus on taking steps to achieve it, rather than possessing for the specific timelines. But a system insures has to be managed.
- Create a Calorie Deficit
The foremost focus should be on the diet, which is the most important component to drive out belly fat. Even, if one is exercising then still will not achieve the target of flat belly ever, if, eating a poor diet which is high in calories. And vice versa if one is taking a good work out plan diet but not doing exercises.
The Mayo Clinic expressed that 3,500 calories are equivalent to 1 pound of fat. Theoretically, if one cuts down a daily calorie deficit of 1,000 then one could lose 8 pounds of fat in one month. The easy way to cut down would be to reduce 500 calories from the diet and burn 500 through exercises, or reduce 750 calories from the diet and burn 250 with exercise on regular basis to get the prompt result.
- Diet without Bad Stuff
One should immediately exclude the bad stuff like the muffin at breakfast, the midmorning flavored coffee, the chips, and soda with lunch and the late-night ice cream treat. This will cut 750 calories or more just by getting rid of these unhealthy snacks each day.
Cut down all the foods with high sugar, refined carbs, and fat. In addition to those mentioned above, common culprits include:
- Cakes, candy and cookies
- Fried foods
- White rice, bread and pasta
- Flavored yogurts (hidden sugars)
- Cereal (hidden sugars)
- Fruit juice (Concentrated source of sugar)
- Fast food
- Added sweeteners, including natural sweeteners like agave and honey
- Processed meats
Replace them with healthier foods that provide satisfaction and nutrients.
- Good Stuff Diet
An individual should eat the good stuff to get a flat belly in 30 days. Some of the foods that can support one for flat stomach in 30 days are as follows:
- Fresh vegetables
- Low-sugar fruits (like berries)
- Whole grains
- Lean meats and fish
- Beans
- Dairy (in moderation)
- Nuts and seeds (in moderation)
Eating these foods in the appropriate section will help one to easily create the calorie deficit needed to reach the target for a flat belly.
- Exercises
As already stated the only diet will not help in creating flat belly but exercises along with it are of utmost importance. Then one can dream to have a flat belly in 30 days. It will help in burning excess calories and will build lean muscles. Anyways, truth is also, that exercises are good for one’s health to meet out the day to day activities with perfection
It does not matter what exercises are to be done but consistency is must like Hiking, cycling, swimming, and running are all beneficial exercise activities that can help one to burn 200 to 500 calories in just 30 minutes, according to Harvard Health Publishing. However, one should remember that more challenging is the workout the more calories will be burnt. For example, running burns more calories than walking at the same amount of time.
- Resistance Training is a must
In addition to aerobic exercise recommendations, the Department of Health and Human Services says adults should perform the strength-training exercises for all the major muscle groups twice a week. One has to work for arms, shoulders, chest, back and legs, not just the abdominals, can help one to reach the goal of getting a flat tummy in 30 days.
Some of the Compound Exercises Include:
- Squats
- Deadlifts
- Lunges
- Step-ups
- Pushups
- Pullups
- Bench press
- Military press
- Lat pulldowns
- Rows
Choose Three to five Exercises for the upper body and three to five for the lower body. Do three sets of eight to 12 repetitions according to the challenging weight to cut down. But only that much should be done, which can keep one to move around comfortably.
However, for good work out one can add two or three core exercises, such as planks, Russian twists and bicycle crunches, to build the abdominal muscles. Once one reaches the target body fat percentage, then one will find the well-developed muscles.
Some of the flat belly exercises are advised which one can follow in order to attain the flat belly in the stipulated time slot.
The Roll-Up.
Lie down straight with hands above your head. Then lift the body from waist and touch the feet with hands and then again back on the ground and do it successively.
The Criss-Cross.
Bring shoulder towards knee, not elbow. And be sure to lift shoulder blades high off the mat!
The Double Leg Lift
Press heels together, press lower back into the mat and lower legs down and back up. Inhale as one goes down and exhale when one goes up.
Ankle Reaches
Keeping legs straight and toes pointed, reach fingers toward ankles! Use abs, not the neck!
The Reverse Crunch
Cross ankles and lift bottom off the floor. Total core control here!
Make the entire challenge easy going instead of a tough going process.
One can make a schedule of flat belly challenge for 30 days as shown below and can maintain the consistency.
But, if one is not medically fit then one can seek the advice of their family doctor or the nutritionist.
Do invite friends, co-workers, and family members to join in for this challenge!
