If it is still hard for you to lose the last few pounds, eat more protein foods and reduce the intake of carbohydrates. It is banned to consume carbs late at night. Your glycogen stores will be depleted and your body will burn more excess fat for energy. But you shouldn’t reduce your calories or carbohydrates too much because your body will interpret this as starvation and your metabolic rate will lower. The other myth concerning abdominal training is that doing sit ups and leg raises you will be able to achieve great results. In fact these exercises don’t even isolate the abs. They are aimed at working the hip flexor muscles which are used to punt a football. These muscles attach the thigh to the spinal column, and if you work them doing straight leg raises you will create a strong pull on the lumbar area which as a result can lead to lower back pain. As an effective and safe alternative you should choose crunches, crunch machines (or ab rollers), hip lifts and reverse crunches. By the crunch you should understand a partial sit up. To do the exercise you need to lie flat on your back and curl your head, shoulders and upper back off the floor. Your lower back should remain on the floor. The abs will be isolated because when the feet are not anchored and you don’t sit all the way up, you won’t work the hip flexors. The reverse crunch involves a rolling movement. The knees here are rocked back over the chest. This exercise is useful for training the lower abs without stressing the lower back. If you want to work the oblique muscles on the sides of the waist you can do crunches with a twist (elbow to knee). Lying on your side you can do side crunches. The other workout program which is effective for losing the ab fat is resistance training. It is crucial to perform total body workout in order to avoid muscular imbalance. If start to build strong abdominals without working the antagonistic spinal erectors of the lower back you may get injured. Many people prefer doing cardiovascular exercises until they manage to lose weight and only after that they start weight training program. Weight training is an anaerobic activity which burns more glycogen than body fat. Weight training can increase the lean body mass which can lead to increment of resting metabolic rate. The faster your metabolism is, the more excess fat will be burnt. An efficient weight loss program should consist of aerobic exercise and weight training for every muscle group. Before you start your weight loss program you should study the recommendations given below. It is not difficult to lose fat if you know the right formula:
1. Losing fat is a long process so you should start your program right now. You might need patience and don’t expect fast result.
2. Fat store in the abdominal muscles can be burnt with the help of cardiovascular training. 3. Do proper exercises which are helpful in training the abs such as crunches and avoid hip flexor exercises. 4. You foods should be natural, low fat, low sugar and low in calories. Eat small servings of your meals during the day.
5. Don’t forget about weight training.
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