Running on the treadmill will help you lose weight.
Rapidly getting a flat, toned stomach and losing weight both require adjustments to your lifestyle. Doing countless sit-ups and crunches will never get you a flat stomach and will not remove the fat layer covering up your abdominals. To get that desirable toned stomach and to lose weight, you will have to reduce your overall body fat. Just targeting one part of the body does not work when it comes to fat and weight loss; you will need a whole-body approach.
Instructions
1. Eliminate all results-sabotaging foods from your diet, including cookies, candy, french fries and hamburgers, white bread, white rice, alcohol and caffeine. Choose healthy fare such as fruits, vegetables, chicken, fish, brown rice, whole-wheat bread, raw nuts and olive oil.
2. Remind yourself to eat a small meal every three hours to keep your metabolism stimulated. Prepare small meals ahead of time if needed and avoid consuming anything two to three hours before you go to sleep. Try to eat your carbohydrates early in the day so they have plenty of time to digest.
3. Drink a minimum of eight glasses of water daily and sip at least three cups of green tea. Redbook magazine states that green tea speeds up your metabolism for faster weight loss and water promotes fat metabolism and digestive health.
4. Melt fat from the body by doing interval training three days per week. The Mayo Clinic website claims that same-intensity cardio doesn't burn as many calories and fat as interval training does. Ride a bike at a comfortable pace for two to four minutes before speeding up to a high intensity sprint for two to four minutes. Go back and forth between intensities and work toward doing this for 30 to 45 minutes.
5. Tone up the muscles of your entire body with strength-training exercises. Use dumbbell or barbell weights, or your own body weight. Execute push-ups, biceps curls, triceps extensions, lunges, squats, crunches, reverse crunches, bent-over rows and any other exercises you can do to increase all-over muscle tissue.
6. Learn do the stomach vacuum so you can work your transverse abdominals, which act like a corset around your waist, anytime and anywhere. Sit up or stand up and place your hands on your hips. Exhale all air from your lungs and pull the bellybutton toward the spine. Hold the tummy sucked in for as long as possible as you breathe normally. Release the tension and repeat the exercise as you try to extend the time you suck in your belly. Aim to reach 60 seconds per exercise.
7. Sculpt your entire core by doing the plank exercise. Lie on your stomach on the floor with your elbows propped up next to your body and the palms of your hands on the floor. Come up on your toes and elbows and raise your entire body up as if to form a plank. Secure your elbows underneath your shoulders and hold your tummy in tightly while squeezing your legs and buttock muscles. Keep your hips from dropping to the floor. Hold the position for as long as you can before lowering yourself back to the starting position. Challenge yourself each time you do the plank by extending the time you hold yourself up.
8. Give your body a minimum of seven hours of sleep each night. According to the Centers for Disease Control and Prevention, getting enough sleep will make you more productive while you are awake, and it will also reduce your risk of diabetes, obesity, cardiovascular disease and depression.
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