Welcome to Day 2 of the 3 Day Flat Belly Challenge. You are on your way to a slimmer, leaner tummy!
DAY 2 – How to Skyrocket Your Results While Saving Time
To maximize fat burning and get that flat stomach even faster, the intensity of your workouts matter. Actually, it matters A LOT.
The sweatier and more out of breath you can get from your workouts; the more fat you will burn and the quicker you’ll notice looser fitting pants.
Also, those long marathon cardio sessions may actually be doing more harm then good.
For example, ever notice how HUNGRY you feel after a long workout?
Or how your CRAVINGS spike?
Doing too much exercise can have that effect, and can make it very challenging to stay on your diet. And it becomes very easy easy to end up overeating. Yeah that means eating all the calories you just burned off!
And if that isn’t enough, long steady cardio is NOT the best way to burn fat, is more likely to lead to injuries, and creates a lot of stress on the body. This stress can lead to increased hormones that STORE fat, decreased hormones that BURN fat, inflammation, and a lowered metabolism. This is NOT the ideal environment to burn fat and get that lean tummy you’re looking for.
Frankly, who has time to spend hours working out anyway? Trying to workout too often for long periods of time makes it even more challenging to stay consistent and CONSISTENCY is how you’ll get results!
So instead try more intense workouts. Intense workouts, whether strength training or cardio training, means you can spend less time working out while getting even BETTER results.
Now there are two main ways you can up the intensity during your workouts:
#1: When doing any strength training, or even the flat belly workouts here, be sure to KEEP moving. Limit breaks to only as needed, and circuit right from one exercise to the next. Not only will this save you time, but it will maximize your results.
#2: Cardio can be a great addition to your workout routine to blast even more fat; however, if you are going to do cardio keep it INTENSE. Forget long, marathon cardio as it’s just not going to do much to flatten your stomach. Usually it just leaves you feeling hungry and craving those foods you know aren’t great for your waistline. I’ll share with you the best type of interval training below…
To get that flat belly focus on INTENSITY. Make sure each workout CHALLENGES you.
A great way to do this is with interval training. Interval training is short in duration but really burns a lot of calories during your workouts and even after. Think SPRINT training vs. MARATHON training.
I gave up on boring steady state cardio about 2 years ago and haven’t regretted it one bit. Now I only go for an occasional long bike ride or hike for FUN, and spend the rest of the time focusing on strength training and interval training, both of which intensity is key. It saves me a lot of time and leaves me feeling energetic and fit.
Flat Belly Challenge #2
Make INTENSITY the goal of your workouts. Limit breaks, get that heart rate up, work up a sweat, and get out of breath. Challenge yourself and limit your workouts to 30-45 minutes MAX! Start with the workout below.
Flat Belly Workout #1 : Belly Blasting Cardio Workout
For this workout you’re going to need to grab a timer.
Complete 30 seconds of each exercise, moving right from one exercise to the next and only taking breaks as needed. If you’re just getting into an exercise routine, start with 2 rounds. For more advanced exercises complete 4 rounds.
Walk Outs – Start standing with feet a few inches apart and knees slightly bent. Bend over and reach your hands on the ground just in front of your feet. Slowly walk out on your hands until you are in a plank position on your hands and toes. Slowly walk your hands back towards your feet.
Plank V-Jumps – Start in a plank position on your hands and with your feet close together. Keeping your abs tight and hips down, jump both feet at the same time out to your sides as wide as you can, making a V shape with your lower body. Quickly jump your feet back together.
Plank Tuck Jump – Start in a plank position on your hands with your feet close together. At the same time, jump both feet in towards your chest. Quickly jump your feet back into a plank position, making sure to keep your abs tight.
Mountain Climbers – Start in a plank position on your hands and toes. Quickly bring your left knee in towards your chest. Return to start and quickly bring your right knee in towards your chest. Keep alternating legs as quickly as you can.
Congratulations on making it through Day 2! That was a challenging, heart pumping workout.
Be sure to check your email for tomorrow’s Flat Belly Challenge.