Finally! The sun is shining, the weather is warming up, and spring is here!
That means it’s only a matter of time before we hit summer and beach season. Sadly, like so many people stuck in an Arctic tundra over the past few months, you’ve put on a little bit of fat in your midsection.
Not to worry! I’m here to give you not one, not two, but THREE tips on how to tone your stomach in a week.RELATED: RECOMMENDED PLANS FOR YOU
“Eat (organic) meats, vegetables, (raw) nuts and seeds, some fruit, little starch and no (added) sugar.” – Greg Glassman, Founder of CrossFit
‘What in heaven’s name is this?! ,’ you ask. This sentence, my friends, is the key to your salvation. This sentence is 80% of how to tone your stomach in a week.
What it offers you isn’t just a diet methodology, but a lifestyle you can engage in that will minimize your body fat percentage year-round.
We start with ORGANIC foods because they aren’t processed, genetically modified, injected with hormones or riddled with antibiotics.
These meats, fruits and vegetables are top-of-the-line, and will help you to detoxify from that Haagen-Daaz you’ve been eating all winter (yeah, I’ve been watching you!).
Next, ORGANIC and RAW nuts and seeds.
Why raw, you ask? Simple. Salted nuts and seeds cause you to bloat, and thus retain water. If you retain water, you look puffy, and the number on the scale doesn’t budge.
We don’t want that. In addition, if your nuts and seeds are ROASTED, this implies that they were fried in vegetable oil. When vegetable oil is fried, it hydrogenates.
When it hydrogenates, it becomes hydrogenated vegetable oil. Hydrogenated vegetable oil = trans fat. Trans fat causes inflammation in the short-term, and is a carcinogen in the long term. ‘Nuff said.
Why only some? Fruits contain fructose, or fruit sugar. Sugar may be THE biggest culprit in the obesity epidemic; both here in the United States, and around the world.
That’s why juicing cleanses don’t work – if all you’re ingesting is sugar, you’re playing with fire. Stick to low-glycemic fruits, like berries or apples.
Not sure if a fruit is low-glycemic? GOOGLE IT. I know you have a smart phone! If it has a GI (Glycemic Index) over 50, you should probably lay off.
Little starch is next.
Starches include breads, pastas, potatoes, corn, legumes and rice. When ingested in quantities greater than half a cup, your blood sugar sky rockets. Unless you’re planning to work out shortly after ingestion, it’s probably not a good idea to consume these foods in high quantities.
Lastly, to tie back to the fruit, no added sugar.
This means lay off the Twix Bars, and stick with vegetables and low-glycemic fruits as your sugar sources.
Change up your workouts
The number one question I get as a trainer offering online solutions (check out http://www.fitnessretriever.com/#!virtual-programs/cnp8 to learn more) is to write my clients a program. My main issue with programs is that they become routine.
When something becomes routine, it becomes less and less challenging, and your body adapts to it.
Even the most successful training regimens last no more than 90 days (or three months), and this is because of the SAID Principle, which states that the body will adapt to the physical demands being placed upon it.
Personally, I do a little bit of everything every week. I play in a couple of softball leagues, so two days a week I exclusively rely on my games to get my physical activity in for the day.
On days I’m not playing, I throw in a 5K run, a plyometric/calisthenic workout or two and 2-3 days of weight training. I’m in the best shape of my life, and this is because I’m not on a specific plan.
Moreover, on days I’m not competing, I go by feel. Some days, I feel like lifting weights. Other days, I feel like being outside and going for a run. Other days, I want to do yoga. If you keep your body guessing, you’ll avoid plateaus. That’s a huge component of how to tone your stomach in a week.
Get enough rest!
Because of our incredibly addictive pieces of technology today, people just don’t get enough sleep. We stare at our phones, tablets and TVs deep into the night, and before we know it we have to be up in three hours for work!
It’s important to schedule 7-8 hours of sleep for yourself EVERY night, NO EXCUSES. Treat this like it’s an important meeting you have at work. If, for example, you’re aiming to get seven hours of sleep, insure you’re in bed 7.5 hours beforehand, as it takes the average person 30 minutes to fall asleep.
Some other tips to insure you sleep well: Keep electronics OUTSIDE your bedroom, make sure your bedroom is dark, and insure that it’s quiet in your home.
Additionally, it’s important to LISTEN TO YOUR BODY. What I mean by this is to know when to take a day off. I personally always make sure I have ONE day every week where I do little to no physical activity.
This enables my muscles to recover, and insures I can challenge myself the next day in whatever it is that I do from an exercise perspective. This is the final component in how to tone your stomach in a week.
See? I just taught you how to tone your stomach in a week. Take your ‘Before’ photo today. Then, in exactly one week, take your ‘After’ photo. Now get out there and try it out! I guarantee if you stick to these three tips, you’ll be pleasantly surprised by the results.
Until next time.