With summer coming soon, I wanted to give enough time for people not to only find this all-in-one article, but to also give my readers ample time to execute what I am going to say so you can reach your goals and look your best. I tried to think of the most important things when it comes to losing weight (not everything but important things) and briefly touch face with each of them. There is no perfect workout plan or perfect diet. Instead, I provided you with rules and guidelines that you should follow if you want to see results. so if you want to learn how to get a flat stomach fast before summer, I suggest you read the entire article. Let’s begin!
Learn The Biochemistry On How To Get A Flat Stomach Fast
A lot of people don’t really know how the body works. Many of us think it’s all about calories and exercising. That is only a small portion of the pie my friends. You first need to know how the body works and why you’re the way you are. Some may say it’s laziness, and I won’t disagree with you on that part but there is a lot more you need to know about the body to boost your results before summer time. The two main things I want to go into detail on are insulin and your brain.
Insulin and Free Fatty Acids
Personally, I feel this is the most important part of what I am going to tell you because it has a huge role (it is a hormone after all) in how your body uses and stores fat. I want to give your the information needed so you can utilize it on how to get a flat stomach.
You need to think of insulin as the gateway to the cells in our body. Without it we wouldn’t be able to feed our cells the glucose that they need. When glucose enters the bloodstream, our cells are fed glucose through insulin. When they’re full, the left overs are given to fat cells. Here, they’re converted to a thing called Free Fatty Acids. they are called that because it doesn’t need insulin to get working. Once all the glucose is gone, insulin (the doors to our cells) slowly begins to leave. Now when our body needs energy and food is not handy our body digs into are fat cells for energy because it is now full of free fatty acids and doesn’t need insulin present. This is how your body was naturally designed to work. It was designed to burn fat when it is needed. However, that is with a good diet which none of us have. Let us take a look at a normal breakfast.
When you a sugary cereal, a lot of glucose enters the blood stream at a rapid rate. Your pancreas senses this high level of glucose and then releases insulin to counter it since insulin will drive glucose to the cells and clean the blood. This is known as an insulin spike. Your insulin does its job and opens the cells to retrieve the glucose and the glucose disappears. While glucose takes no time to go down your insulin is the opposite. It takes a lot longer for insulin to leave. This is the problem with burning fat: YOUR BODY CANNOT BURN FAT AS LONG AS INSULIN IS IN THE BLOODSTREAM. So forget all these sweets you’re eating.
That is right. If you have insulin in your body, your free fatty acids can’t be released for energy. Remember, free fatty acids don’t need insulin to be released however, they do need it to be gone for your fat cells to cleanse. Think of your fat cells as sandwich bags full of water. They need to be flushed out. So while insulin is in your body, you cannot burn fat. What happens then? Your body starts to crave energy again (remember fat is energy) and it then feels hungry telling you to give it energy (glucose). When you do that, your insulin spikes up in the body again and starts all over trying to leave your body. This is a huge secret that nobody knows about. People just think they can go to the gym and work off fat. Why it does help, you’re not being most efficient. You want to get the most bang for your buck.
What to take from this:
- Insulin’s job is to deliver glucose where it is needed
- When you eat high glycemic foods (high glucose) an insulin spike is created to keep up with all the glucose
- Glucose leaves the body faster than insulin
- When insulin is in the body, you cannot lose weight.
- SO CONTROL YOUR SUGARS !!
Next: How Your Brain Makes You Fat
If you want to learn how to get a flat stomach you need to read this whole article. Especially this part. Your brain is just as much of a bad guy as your insulin. If anything your brain is worse because it is telling the insulin what to do. Unfortunately, we can’t do a lot about these two things since they came as strong evolutionary traits. I would like to show you however that our day to day things such as being tired and hungry tell our brain to get fat. That is right. The way you feel through out the day determines if you’re going to gain weight. Crazy huh? Here I am going to explain to you what happens when your body stresses, how your brain reacts to it, and then how to fix it so you can combine it with the first part of this chapter by cutting down on sugary foods and insulin. First, you need to know there are two types of stresses:
Biological- this can be from a lack of sleep, hungry, dehydrated, hormonal imbalances and so on.
Emotional- this is exactly what it sounds. It’s emotions like sad, happy, mad, and so on.
When your body goes through these stresses, it begins to crave glucose because glucose converts into energy and is a quick pick me up. It also tries to regulate your blood sugar. Your brain is responsible for these cravings. The parts of your brain such as the hippocampus, insula, and caudate are responsible for memory and associating specific foods with rewards. Your mind, body, and taste buds remember your love of sweets so when your body is stressed it doesn’t know any better than to try to give you a quick fix. That is why you see so many tips out there repeating themselves saying “you need to sleep, relax, and drink a lot of water”. Sounds cliche but there is science behind those tips.
I actually wanted to touch up on sleep and water (below) because people don’t understand the importance of them. Sleep is one of the most important things on losing weight. Your body releases the most hormones when you’re sleeping. These hormones are beneficial hormones that help regulate your body, build muscle, and burn fat. When you don’t sleep, you don’t get these hormones. You also begin to create the stress hormone cortisol which actually stores fat in the body. So if you’re not getting your average nights of sleep per night, you will be gaining weight.
Dehydration and Water
Just as I mentioned above your body under stress begins to create cortisol. When your dehydrated your body is under a deep stress because it can’t work at an efficient level. Think of water as fuel for the body. Your body is made up of seventy-five percent water. Why would you go without it? By drinking water, it actually boost your metabolism yet so many people don’t get their eight glasses a day.
Here is an interesting fact about water and weight loss. Are bodies are loaded with fat cells. Even with this heavy load, skinny people and fat people have the same amount of fat cells in the body. Do you know why one person gets fat and the other doesn’t? Toxins. Remember what I said about cells being sandwich bags? A fat persons cells are full of toxins while a skinny person not so much. To empty these toxins you need to drink a lot of water and work them out. Burn what is in them and replace them with water. You can’t (well you can under certain conditions) get rid of fat cells. They just “empty” out. So start drinking your water and working out to empty the toxins in your body.
Water gets a bad rep because people feel fat or bloated when they drink it. That is because you’re lazy and not doing anything with it. That added water weight is just there to flush out your body. I promise if you work out you will lose that water weight and with it toxins from your fat cells.
I am going to keep the diet part short and simple because it’s really not that hard. The problem people have is execution. First off, all healthy diets (where you want to lose weight) need these implemented:
- Low glycemic foods
- A lot of water (8 glasses of 8 oz a day)
- Heavy on clean meats (chicken, tuna, and salmon,)
- Eliminate whites (sugar, flour, bakes, salt in moderation)
- Heavy on vegetables
- And a good ratio of macronutrients (Protein, Carbs, Fat) for fat loss I suggest 40% protein, 25% carbs, 35% fat (HEALTY fats such as almonds, avocado, and fish). If this doesn’t work mess around with the percentages. Nothing is set in stone and everyone is different. These percentages are just for the average person trying to lose weight.
- Eat 5 times a day spread out every 3 hours
- Cook all your foods in advance. It’s like a safety net. If you’re craving something all you have to do is just crack open your fridge and eat that chicken and rice you cooked a day ago. It will save you a lot of suffering and calories over the months leading up to the summer.
- FOLLOW MY 500 RULE
Just to help you out even further, here is a simple fat loss diet for a day: 1200-1400 calorie example
- 1 cup of skim milk
- 1 cup of berries
- 1/2 cup of oatmeal
- 1 cup of berries
- 1 cup of Fat Free Cottage Cheese
- Chicken Salad. Make Sure Chicken is baked and 4 oz
- Fat Free shredded cheese
- small handful of almonds
- small tomatoes (Mix all)
Mid Afternoon Snack
- Protein shake
- Skim Milk
- banana or berries (Mix all)
- Salmon 100 grams
- vegetables (more the better)
- sweet potato
You guys get the picture. As you can see all these foods were clean, natural, and I added no whites. I would suggest eating more vegetables throughout the day then what I have here. If you want to lose weight, you have to eat a lot of vegetables. Don’t follow the food pyramid. That thing is outdated.
How to Get a Flat Stomach Fast- Workout
When it comes to losing weight and working out, everything is about INTENSITY. You want to keep your heart rate up and your muscles working. By doing this, your metabolism will skyrocket making it easy for you to lose weight.
The Power of a Morning Walk (Don’t Scroll Over. Please Read)
A lot of people will scroll pass this but let me tell you something, a morning run or walk will do great benefits to you losing weight. Why? Because you need to walk/run BEFORE you eat anything. When it comes to burning fat, your body burns macronutrients in a certain order (your body prefers carbs) so you need to know when to time your walk for max weight loss. When you walk in the morning before you eat, you don’t have anything in your system to burn so your body will skip the protein and carbs and go right to the fat!!! (The main reason for morning walks is your blood sugar levels are low).
This is the reason why you see a lot of diets talking about cutting out carbs. I wouldn’t cut them out completely. That will do more harm than good and your body will actually start holding onto fat when it knows you’re not getting the carbs (glucose) it needs. Instead, walk first and then eat a well nutritious breakfast. Start carbs in the morning and start to slowly ease off them throughout the day to the point where you’re not eating any carbs after 6 p.m. If you want to know how to get a flat stomach before summer, this is it.
If you’re walking, I recommend walking every single day for an hour. I know that seems like a pain but it’s what you have to do. Over time pick up the pace and see how much distance you can get into the hour. After you’re body is accustomed to that I would recommend running and start doing the same. See how many miles you can get in an hour. If you start to feel sore after a good run, walk the next day. Don’t hurt yourself. By fitting more miles in your hour, this forces you to increase the intensity of your run which will speed up your metabolism.
Welcome High Intensity Training
This training is only for the serious and stupid. It was specifically designed for fat burning and cardiovascular health. Just as mentioned above, it’s short burst of hardcore all out effort followed by a short rest. Rinse and repeat. It’s brutal I am not going to lie to you but the idea behind it is you will burn more calories in a shorter amount of time with these burst due to the increase heart rate and demand you ask of your body. this leads to your body HAVING to go to your fat storage for energy. here are examples of HIT:
- Jump Rope
- Plyo Push-up
- Bodyweight Rows
- Medicine Ball Squat to Overhead Throw
- Medicine Ball Chest Pass
- Renegade Rows
- Jumping Lunges
- Treadmill Incline Sprints
Working With Weights
Working out with weights and building muscle is a great way to burn extra fat. I like to call this “passive burning” because for every pound of muscle you build, it takes 30-50 times the amount of calories to sustain that muscle than it does with fat. So you’re body is working hard to keep the muscles you have.
Ladies: If you think you’re going to get all big and bulky, stop worrying. You won’t. I promise.
When it comes to the gym and building muscle, you want to keep the rest between sets very short (15-30 seconds). This raises intensity. If you’re wanting a workout program, I suggest you go to Bodybuiliding.com to look for one or make your own. If you’re about burning fat and toning, I think you should stay in the short rest-high rep (10-12)- medium set (3-4) for each exercise, not body part.
If you want more of a cardio workout, I suggest following some of these people:
Please don’t kill yourself trying to finish these. All this is pretty straight forward but I just wanted to give everyone an idea on what they need to do to lose weight. This all sounds simple but I PROMISE you if you follow EVERYTHING I said in this article and I mean EVERYTHING, you’re going to have no problem losing weight. That means following the diet tips, running/walking in the morning, working out at least 3 times a week, drinking a lot of water, and taking the information on biochemistry, you’re armed with knowledge for easy success. So good luck and let me know in the comments of your progress!
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