Tip #1: Do Cardio- By performing cardiovascular work 3-4 times a week, you can burn more calories and increase metabolic rate. This can help lower body fat and allow you to see more definition in your abdominal region.
Tip #2: Weight Train - We all know that exercise helps burn calories but what’s really interesting is that researchers from the University of Missouri say that your metabolism is increased for up to nine hours after just one weight training session! Perform exercise like crunches, breathing all your air out on the way up and leg raises hanging from a bar or lying on a bench. By targeting the upper and lower abdominal muscles, you will be well on your way to a six pack!
Tip #3: Take CLA - CLA has been shown to be safe and seems to work as a repartitioning agent—it reduces body fat without changing body weight. Research shows that CLA can significantly and specifically reduce abdominal fat. This is good news for anyone who has dreamed about having a six pack! It seems to work specifically on brown adipose tissue deep in the abdomen and stimulates UCP-1. It has been shown in many studies to have profound fat loss effects in humans. A good dose is anywhere between 1.4 to 4 grams daily.
Tip #4: Lower Cortisol Levels - A major risk factor to increasing abdominal fat is the hormone cortisol. Cortisol causes a redistribution of bodyfat to occur and causes an increase in belly fat. The reason cortisol causes abdominal fat accumulation is because abdominal fat (both white and brown fat) has up to four times more cortisol receptors than fat in other parts of the body. Due to these receptors, abdominal fat is very sensitive to the fat increasing effects of circulating cortisol. Belly fat tissue actually increases in size when it is exposed to cortisol. Suffice it to say, if you want to get lean, especially in the abdominal area, you have to control cortisol levels! Reducing stress and getting enough sleep every night can certainly help in managing cortisol levels to reduce fat storage in the abdomen region. In a study published in the Tufts University Health & Nutrition Letter, researchers showed that individuals who slept 7 hours or less a night had greater levels of cortisol in the afternoon then when they slept nine hours a night. Try and get nine hours of sleep every night. There are also some powerful, research based supplements that can stop cortisol in its tracks! These include Phosphatidylserine, Vitamin C, and Zinc. By taking these supplements, cortisol levels can be lowered and this can lead to lowered abdominal fat.
Tip #5: Lower Excess Water Weight - Have you ever noticed that your body fat levels have been dropping but you still don’t see your abs? This is a perfect example of excess body water. Water retention can hide defined abdominal muscles. Water retention is usually caused by excess sodium intake. Foods that are high in sodium include canned tuna, gravies, sauces, and breads. It is very important to maintain a 3:1 ratio of potassium to sodium for optimal water balance. Foods that are high in potassium include bananas and dates. By reducing excess water weight using a key proven herb, you can really help “bring” the abs out! Dandelion root is a powerful water balancing herb that can help support the loss of excess body water. This can help tighten the skin and help ‘show’ the abs better.
Tip #6: Lose the Booze - A study published in the journal of Advanced Nutrition and Human Metabolism found that lipids accumulate in most tissues in which ethanol is metabolized. Alcohol seems to not only cause more fat storage but also lowers fat metabolism. Other research out of Sweden actually found that when comparing non-drinkers to recreational drinkers, the alcohol consumers had two to three times the number of abdominal fat deposits! I guess they call it a “beer belly” for a reason. So if you want to have lean abs, it is best to put the alcohol back on the shelf and leave it there!
Tip #7: Manage Estrogen Levels - For men, managing estrogen levels can help limit fat storage in the abdomen region. Higher estrogen levels in men can cause abdominal fat storage, bloating, gynecomastia (male breast growth), and fatigue. Estrogen is actually considered by leading authorities to be one of the body’s most powerful fat storage hormones. Make sure you don’t have any mineral deficiencies such as calcium or zinc as this may be linked to estrogen. Plus drinking green tea and eating flaxseeds may help as well.