Azernews.Az

By Scott Fenwick

B.S. /Hons

[email protected]

Having a flat and toned stomach is the most desired goal in health and fitness throughout the world. I think about 70% of abdominal muscles are made in the kitchen, the other 30% from training. Now, if we are so enthralled by the look of a tight stomach and the healthy benefits that come with it, then why do we see so few? Why are overweight people becoming a normal sight to see? Honestly, we see more flab than fab because it is difficult to create a flat stomach! However, if it was easy, then, everybody would have 6-pack abdominal muscles. In order to achieve flat abdominal muscles or a smooth waistline, it takes hard work, discipline, and the desire to change old habits and behaviours.

The body responds best when we train entire muscle groups that surround our "trouble spot," and not just the isolated trouble spot. So basically, people who want a flat stomach cannot just do crunches or solely stomach exercises. When I am training clients at The Club Port Baku, I make sure that this method is used. I combine functional movements, body weight movements and cardiovascular endurance.

Each type of food that you eat affects the amount of sugar in your blood (not just foods that contain sugar). To have a lean body and a flat stomach, you want to eat foods that slowly elevate your blood sugar to a moderate level. Whole foods, foods full of protein and healthy fats, for example, cashew nuts, are an excellent snacking option rather than a standard packet of crisps and of course lots of fruits and vegetables.

Eat more foods that slowly raise blood sugar

More lean, unprocessed protein Examples: Chicken, fish, turkey, lean red meat, eggs / egg whites, low-fat dairy, beans

More whole vegetables and fruit

More low-glycemic carbohydrates Examples: Whole grain breads / cereals / pastas, brown rice, oatmeal, beans, sweet potatoes (MY FAVOURITE)

More healthy fats Examples: Fish, avocado, nuts, (CASHEW NUTS) seeds, olive oil, fish oil, flax oil, flaxseeds, low-fat dairy

Minimize the foods that quickly & severely raise blood sugar

Less white bread and pasta

Less cookies, crackers, pretzels, popcorn, baked goods, and sugary cereals

(All of these are processed)

Less soda, fruit juice, sugary drinks, and alcohol

I hope these examples will give you a better understanding of the habits and changes that must be made in order to achieve a flat stomach. Another important factor to take into consideration is to increase your activity levels. Most of us do not do enough physical exercise. We get into our cars or ways of means without physically moving to work and then sit around at work with no real movement. Physical activity will help you burn extra calories so that you are using up more than you are taking in (creating a caloric deficit). For example, if the average female is taking in 2,000 calories per day then we must burn off more than this to create a caloric deficit. We burn calories sitting at our desks or watching television in our homes at a very small rate. This will not induce a deficit and this is why physical activity is very important to include in our everyday life.

What do I recommend by way of physical activity? Not 1,000 crunches (Stomach exercises) a day! To specifically achieve your flat stomach, I recommend enlisting a combination of high-intensity strength and aerobic exercises. You will want to work the muscles of your whole body - and work them hard! The more intense the exercise, the more calories you burn throughout the day, and the more fat you will shed off of your midsection and everywhere else.

So, to ultimately create this 24-hour commotion in the body, you need to add whole-body strength workouts previously mentioned in my introduction at least 3 times per week, include intense interval sessions on the PRECOR cardio equipment during the days in between, and simply attempt to be more active altogether!

Compound, multi-joint strength exercises like squats, lunges, push ups, pull-ups, dips, and mountain climbing are also great ways to get the testosterone flowing. Next week I will be talking more about functional movements and boot camp style training. You have a very unique chance to train with me next year! I am starting a Boot camp "New Year New You at The Club Port Baku" on the 9^th January and non-members can sign up for a 4 week course, 3 times per week for only 350 AZN. For more details please contact me on my email address advertised or contact The Club Port Baku. Sign up as quick as possible as there are limited spaces and going very fast! I look forward to working with you all.

Make it Happen!