How to Get a Toned Stomach in Two Weeks

It's that time of year when the tank tops and bikinis come out and you're probably wondering how to get a toned stomach in two weeks for that boat party of summer reunion. There are a few simple steps you can do to get a toned stomach quickly so you can look great at that upcoming event.

The most important step would be to lower your sodium intake pronto. Excess sodium causes you to bloat and will definitely make that belly look like you just finished a Thanksgiving meal. A little sodium is necessary for healthy, so to get that toned stomach the key is to cut back. Most of us are getting too much sodium in our diets anyways so it wouldn't hurt your health either. Try to get around 1500 - 2300 mg of sodium each day and no more. Some easy ways to cut back on sodium include:


Avoid eating out. Most fast food and even sit down restaurant food is loaded with sodium. It's used to preserve the meats and added to almost every side on your plate. If you do go out to eat opt for fresh veggies or fruits without sauces and ask to see the nutrition data of your food and find ones with lower sodium.
Watch those pre-packaged foods. Many pre-packaged foods such as soups, boxed dinners, and frozen dinners are loaded with sodium. Sometimes one package can have more sodium than you should eat all day so be very careful and be sure to check the label even if it says "low sodium". Instead, opt for fresh foods that will mostly only contain naturally occurring sodium.
Deli meats, hot dogs, sausages, and frozen, packaged meats are right up there with pre-packaged foods. Stay away from these high sodium foods and instead opt for fresh chicken breast, turkey breast, fish, or lean beef that has not been frozen. Trust me the de-bloating will be worth it.



Ok, I talked about sodium first, because sorry, you're just not going to lose 20 pounds of fat off your stomach in two weeks, but it doesn't hurt to start losing some weight if you need to. You could lose around 4 or 5 pounds if you got super strict with your diet and exercise program, and every little bit counts when you're trying to tone that stomach.

So start by choosing healthy foods. Cutting out a lot of the foods mentioned above will put you on the right path to eating better anyhow. Load up on fruits and veggies, lean meats, low fat dairy, and whole grains. Hey, it's only two weeks so I know you can give up your sweet tooth or coke habit for that long.

Lastly, step up those workouts! You may need to add a little more cardio or another day of full body weight training to get that little layer of fat off those stomach muscles. The sooner you start the better. So get in the gym for the next two weeks and start burning it off. Maybe you'll see just how toned your stomach can get in two weeks and you may want to keep working at it even after the big event.

So there's your answer to how to get a toned stomach in two weeks. Get started NOW!


Would you like more tips on getting in shape and toning that body?

Be sure to visit my Women's Fitness Blog where you can read the latest posts on staying in shape and sign up to get your FREE copy of 7 Fat Loss Secrets Revealed.

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How to Get a Flat, Tight Stomach? Steps to Get a Toned Stomach

A flat stomach is a hallmark of good health. Most important thing to get a flat stomach is gathering of the right information. Getting a toned stomach is a three-step process.

-Proper diet: Proper diet selection is the first and foremost step to get a toned stomach. You should consume foods rich in fiber. As an appetite suppressant fiber prevents you from eating more. It also cleanses colon and thus helps you in your weight loss mission.
Fruits and vegetables, such as acai berry, apple, banana, aloe vera etc. are popular sources of fiber. You also need metabolism boosting foods.

-Burn fat all over your body:
Doing hundreds of sit-ups, crunches or work out with fancy exercise equipments alone will not deliver you the coveted stomach. Fat is not stored on any particular part of our body. So working on any specific part will not give the desired result.

You need to get rid of the fat all over your body. Start with any cardio exercise: walking, running, jogging, swimming, or cycling. These will increase the heart rate and boost metabolism. Higher metabolic rate burns more calories and eliminate fat.

-Right stomach Exercise: Top abdominal exercises are:

Sit-ups
Crunches
Reverse abdominal crunches
Leg lift

Three common mistakes people commit in the hope of getting toned stomach muscle:

-They try to get it by spot reduction: They try to achieve it overnight by doing only abdominal exercises.
-Fall prey to ab-gimmicks: Advertiser's miracle piece of ab equipments is claimed to be the quick fix solution for getting tight belly muscles. People think this device is sufficient for getting a flat stomach.
-Eat too many calories unknowingly: In the form of potato chips, soda, cold drinks, donuts they consumes a lot of calories.


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Lose a Fat Belly - 2 Critical Steps to a Flat and Toned Stomach

For some people the problem of trying to losing belly fat is more than just wanting to look good at the beach or pool or to improve their figure. For some people fat around the Stomach poses a serious health risk and getting rid of it means at least minimizing the risk for life threatening diseases.

Whatever your reason for wanting to lose weight, whether to improve your looks, self-image or for health reasons the truth about getting great abs will elude most people, and the sad reality is that most will try and fail to improve their mid-section.

In all my years of training and coaching others in the health and fitness arena and in my own personal battle with stomach fat years ago, I have learned what works and what is a complete waste of time when trying to shed the love handles or the spare tire.

Success in obtaining your sexy abs must include two critical components .

The first is diet. When I say diet I am not talking about starving yourself, this mistake will actually make it more difficult to fat in your stomach. I am taking about a proper, wholesome, nutritious and well balanced diet. A diet that is strategic in what you eat, how much you eat and when you eat. This is the first step in fat loss and the reduction of visceral fat.

Cut out all the refined, highly processed, high fat low fiber foods, and eat instead foods that are more plant based, that is your fruits, vegetables, nuts and grains. Eat your foods as close to nature as possible. These foods are very high in nutrients and fiber. Fiber is important for fat loss. We need about 20 grams of fiber a day, sad to say most western diets will only give you 3g.

The second critical element is a very strategic, well thought out exercise routine that will incorporate cardio with resistance training, which is aerobics and weight training combined methodically to kick-start your metabolism so it can burn the fat and build muscles.


Jonathon D Koch is a fitness coach and health advocate. He has been helping people lose weight and get in the best shape of their lives for many years. To learn how you can lose a fat belly [http://www.loseafatbelly.com] in 6-8 weeks without back braking, repetitious sit-ups and crunches. Getting a flat stomach is not as hard as you may thing or led to believe, you can get rid of deep visceral belly fats [http://www.loseafatbelly.com/articles/belly-fats-5-things-you-must-do-to-shed-belly-fats/] and reveal your flat sexy abs right in time for spring.

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How To Get A Flat, Toned Stomach

One of the most common fitness questions this time of year is "How can I tone my stomach for swimsuit season"? Typically, people believe that the guaranteed quick route to obtaining a rock-solid six-pack is a path packed with hundreds of sit-ups or abdominal crunches. Wrong!

The reality is that even if you do crunches every day you aren't guaranteed to get the stomach you desire. Getting those highly sought after, toned abs requires more work than just abdominal exercises. Plus, as far as stomach exercises go, sit-ups or crunches alone are not the solution.

We won't go into detail about the muscles that make up the abdominal wall, but it's good to know the basic information. At a high-level the abdominal/trunk area consists of 5 major muscles. It's necessary that all of these muscles be exercised. It's also important to utilize different types of training techniques like concentric, eccentric and isometric.

In addition to training those muscles, it is imperative that you also reduce the fat in your stomach area. If you don't decrease the fat in this area, then you'll never see well-defined abdominal muscles not matter how long and hard you train them.

The key to reducing body fat is a comprehensive workout program that consists of cardiovascular, strength, and flexibility exercises. Plus, don't forget a healthy diet. Good examples of cardio exercises are: walking, swimming, aerobics, and jogging. Strength training can be done with dumbbells, resistance bands and even just your own body weight. Flexibility can be as simple as a few stretches held in place for about 20 seconds.

Now, back to the specifics of abdominal training. Traditional crunches can be a part of your abdominal training, but should be limited and certainly shouldn't be the only part. To most effectively work your stomach area, it's necessary to include about 80% rotational work. Rotational exercises are those that include twisting-type methods. Simple crunches do not fall into the rotational category because you simply lift your body straight up and down.

To most effectively train your abs, incorporate a lot of variety, including different positions and equipment. This will allow your muscles to continually be challenged, which is what will help make them stronger and more defined. Remember that you don't have to lie on your back in the supine position to work your stomach area. There are hundreds of different ways to work them, including exercises in a standing position, on your side, raised on a ball, hanging from a bar, etc.

Don't forget the importance of form. If you don't use correct form when performing abdominal exercises, you'll severely limit the effectiveness not to mention possibly cause an injury. Tips for correct form include:


Don't ever pull on your neck or head
Don't allow your legs to move, they should remain still -- let your abs do all the work
Try to keep your belly button pulled in toward the floor throughout the entire move.



To get you started, below are a few sample exercises* with instructions. Start working out today, and you can show-off your toned abs in time for summer.

Basic Crunch: Lie flat on your back with your knees bent and feet flat on the floor. Place your hands lightly behind your head for support. Using your abdominal muscles lift your shoulders a few inches off the ground, pause briefly and return to start position. Complete at least one set of 10-12 reps.

Standing Towel Circle: Stand tall and hold a small towel (or resistance band) taut overhead. Contract abs and slowly draw a large, wide circle over your head and around your torso with your hands. Keep towel pulled taut throughout. Return to beginning position and reverse the circular direction. Complete at least one set of 8-10 reps in each direction.

Oblique Twist With Ball: Begin by sitting on the ball. Walk feet forward until ball is resting under your back -- body is now parallel to the floor. Place hands lightly behind head for support. Using your abdominal muscles slowly crunch up lifting your shoulder blades off of the ball and rotate left shoulder toward right hip. Return to starting parallel position and repeat then switch sides.

For access to a huge library of exercises demonstrations (including demos for the above exercises), visit: http://www.workoutsforyou.com

*You should always consult your physician before trying any new exercise programs.


Lynn Bode, author and certified personal trainer, offers her services online through WorkoutsForYou.com. Workouts For You delivers affordable weekly exercise programs to help even the busiest of people lose weight, tone-up, build muscles, increase stamina and more via the Internet. Let us guide you one-on-one through your fitness journey. Visit us online for a free sample workout.

info@workoutsforyou.com

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Best Abs Exercises For Women - How to Get a Flat, Toned Stomach That Looks Feminine!

Here are the best abs exercises for women who want a nice feminine abdomen that is flat and toned and not bulky. You can do these exercise at home in just minutes a day. Results come quick... in 10-12 days usually.

Abs Exercises For Women

1. Ab wheel

That crazy device from the 90's actually works. Rolling back and forth with it creates a nice tension in your abdominal muscles. And... women don't have to worry about getting disgusting looking 6-pack abs. Sure they look nice on men, but not on women. Toned and flat... that's all women need for their abs.

Instead of giving you complex parameters, just use it for a total of 5 minutes a day. Don't worry if you can't do 5 minutes all at once, just worry about getting the total of 5 minutes each day.

2. Vacuum pose

This is an isometric exercise. It creates a different tension in the abdominal muscles. Again, this doesn't create bulky 6-pack abs, it just flattens and tones down the stomach area. What you do... suck in the lower abs (the part around your belly button... for best results) and hold the tension of the "sucking in" for as long as possible. Do it at least 10 seconds each time.

You don't need to hold your breath while doing this, but don't breathe normally either. Just let out little breaths while maintaining tension. If you did this for a total of 5 minutes each day, I can just about guarantee you that your waist will be almost 2 inches slimmer in 4 weeks or less. I have hundreds of clients who've gotten those results. It's common.

If you use just these 2 abs exercises for women, you will see some dramatic results in 10-12 days.


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