Tiger Fitness Los Angeles Blog

Live by these 4 Principles to Get and Keep Your Flat Belly for Life

THE TOP 2 EXERCISE TIPS

1. Adopt a Whole Body Workout Program:

Perform a  five-exercise circuit (that covers your lower body, core and upper body) at least three times per week—make sure you include a day of rest between workouts. Alternate between 50 seconds of exercise and 10 seconds of rest for each a double-leg (e.g. squat), push (e.g. push-up), single-leg (e.g. lunge), pull (e.g. row), and core (e.g. plank) exercise. Perform up to 4 rounds without any rest for an awesome 20-minute total body workout.

2. Behold the the Power of Intervals:

Research has shown that Interval Training is proven to burn nine times more body fat than regular exercise and increases your metabolism for up to 2 days after your workout. Complete cardio intervals on non-strength training days at least three times per week. Choose your cardio exercise and alternate between 20 seconds of work and 10 seconds of rest and repeat this 30 second interval 8 times for 4 total minutes followed by a one-minute rest. Repeat for up to 20 total minutes. This program works best on a stationary bike or for body weight cardio exercise that you can do at home like running in place or jumping jacks.

THE TOP 2 NUTRITION TIPS

3. Eat Breakfast and Eat Often:

Eat breakfast immediately upon waking and then every 2 to 4 hours to starve fat and feed your muscles. By continuously fueling your metabolism, and eating some protein (meat, eggs, cheese, etc.) at every meal, you’ll also keep your metabolism charged up throughout the day and control overeating.

4. Want to Eat Carbs?—Think Fiber:

You can consume an unlimited amount of fibrous, cruciferous green veggies to satisfy your hunger both during and between meals. For the best fat burn, try to limit fruit and other carbohydrates to within 1-2 hours after your workout—this is when your body best tolerates starches and sugars. Live by these 4 principles and you will get and keep your flat belly for life… Guaranteed!