Question by Adrianna G: how can i get a flat belly and some muscle tone?
i know all the excersies…but what i don’t know is what to eat during the getting flat belly procces.
Also how many times a week do i have to do my excersies once a week or 7 days a week?
oh and how long does it take the average person to get a toned flat belly???
like a couple months?
and yes i know it’s a lifestyle change …
Answer by John
Flat belly and tone muscles are two different things and so requires two approaches.
Firstly, a flat belly means dropping your body fat percentage and cardio exercises. You need to avoid as much as possible any refined sugar and refined or bleached flour and start eating a high fiber whole grain diet. In other words, avoid simple carbs and eat complex carbs. Understand that spot reduction does not work. You cannot lose fat only in one area just by concentrating on an exercise for that particular area. You body simply does not lose fat that way.
Cardio or aerobic exercises in the form of running, jogging, cycling, using ellipticals, or jumping rope. The key is doing exercises that uses the major muscles over a period of time that also causes you to breath deeply. You will need about 4-5 times a week with at least 20 minutes each time. Longer is ok, but watch for pains in your joints (knees, ankles, etc.) and rest a day if you notice them.
Secondly, tone muscle means low to moderate weights at high reps.
Unlike cardio, you should not work the same muscles on consecutive days. Work one day, and rest the next.
As for a timeline, it really depends on your current physical condition and age inaddition to how dedicated you are. But a couple of months is usually enough time to see some results. I know this is a bit too general, but considering you are making a liefstyle change you are going to see results anyways, so it is more important to keep focus and remember that you are doing this for you because you deserve good health.
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