Sunday, June 16, 2013

Abs Workout For Women: 8 Weeks To A Flatter Stomach

Women: looking for that elusive flat stomach? Combine this abs workout with a smart diet and weekly cardio, and you'll reach your goals in no time!

Workout Summary

Main Goal:
Lose Fat
Workout Type:
Single Muscle Group
Training Level:
Beginner
Days Per Week:
2
Equipment Required:
Dumbbells
Target Gender:
Female
Author:

Workout Description

Woman performing a plankIt's time to get that flat stomach! Combine this 8 week abs workout plan with the included dieting and cardio advice, and you will help your body build and firm your abdominals while stripping away excess stomach fat.

Workout Frequency

Perform this abs workout 2-3x a week after your resistance training sessions. It can also be performed on off training days, or with your cardio workouts.

Cardio

Perform 3-4 cardio workouts per week for 20 to 30 minutes per session. Choose whichever form of cardio you prefer, from walking to sprinting to swimming to biking. The important thing to remember is that cardio should be enjoyable. If you dread performing cardio, you are more likely to miss sessions. It doesn't really matter what you are doing because you are burning calories. A flat stomach is made in the kitchen, and your diet is doing most of the work.
You may perform cardio first thing in the morning, on off days, or after your resistance training sessions.

Maximizing Your Diet Plan

Simply eating less food isn't good enough. To look fit and healthy you also need to make sure you are eating the right types of food, and not undereating. Many women undereat protein and healthy fats, and tend to end up skinny but still flabby after a period of dieting.
Here are some tips that can help you maximize your diet plan, so you can look your best:
Calories - If you're looking to lose fat, start by eating around 1800 calories per day. Your goal is to lose about 1.5 to 2 pounds of fat per week. If you lose weight more quickly than this, you also tend to lose muscle mass. The result is a skinny, but flabby body. So don't lose weight too quickly!
If you're not losing weight at this calorie level, drop your calorie intake down to 1650 for a period of no less than 2 weeks and reassess your progress.
Protein - Make sure you're eating at least 100 grams of protein per day. Protein helps you retain, repair and build muscle tissue. Many women underestimate how much protein that take in per day, so it's good to monitor this vital macronutrient.
If you have a hard time reaching a minimum of 100 grams of protein per day, consider supplementing with a protein supplement such as IsoFuel.
Women performing abs exercises
Helpful dieting tips - There is more to a healthy diet than just calories and protein. Follow these tips to maximize your eating plan:
  • Healthy Fats - Make sure at least 20% of your calories come from healthy fats. Healthy fats are essential for proper hormone function, brain function, fat loss and much more.
  • Carbohydrates - Try to avoid the white poisons - white sugar and white flour. Instead, choose nutritious carbohydrate sources such as oatmeal, rice, quinoa, fruits and veggies.
Abs Workout
Weeks 1-4
ExerciseSetsReps or Time
Cable Crunch 2-3 15-25
Plank 2-3 30-60 Seconds
Hanging Knee Raise 2-3 10-20
Dumbbell Side Bends 2-3 10-20
Abs Workout
Weeks 5-8
ExerciseSetsReps or Time
Twisting Bench Crunch (Reps are per side) 3-4 20-30
Plank With Feet On Bench 3-4 60 Seconds
Weighted Sit Up (with dumbbell on chest) 3-4 20-30
Wood Chop (Reps are per side) 3-4 10-20