How to Get a Flat Abs at Any Age

Most of the people are aware that flat abs aren’t just for Olympic athletes, models or teenagers. Everyone deserves to have a flat stomach, even very often that doesn’t come with the willing but with doing some work (exercising) or following specific diets and the best way is by doing both.

How the aging influence the condition of your stomach?

When You’re In Your 20s…

This period should be flat-ab glory years, as your metabolism starts to drop by 1 to 2 percent when you cross from your teens into your twenties. When you transfer that in calories it means, that you’ll burn less 25 t0 50 calories than previous years. According to scientists (e.g. endocrinologist Scott Isaacs, M.D., the author of Hormonal Balance), most people gain an average of 1.2 pounds per year at this age, which is still high.  Your hormones, like estrogen, are changing, so this peaks in your late teens or early twenties. This will guide your body to store fat in the hips, breasts and butt and growth hormone will release fat from its stores in the body that are delivered to your muscles for energy. In the period after graduation, people tend to spend more time sitting at a desk, and this sedentary lifestyle can lead to more weight gain. That is even higher if the people drink a lot and not keeping close eyes on the diet, especially on consumption a lot of carbs.

How to get a flat stomach:

–           Shift your eating habits away from college carbo-loading

–           Keep insulin at a healthy level by following a moderate-carb diet, in which most of your carbs come from nutritious unprocessed sources

–           Choose calorie-incinerating workouts, such as steady-state cardio, interval training, and strength training

–           Any type of strength training will be effective, as long as the program gets progressively harder

When You’re In Your 30s…

Many women in that period are delivering babies. Their rectus abdominal muscles stretch to the point of separation. Else, in those ages, people are just dealing with some leftover fat and ab muscles that became stretched out during pregnancy and it takes some effort to be back in normal. The metabolism in that period is still respectable, but it drops another 1 to 2 percent.

As fertility diminishes, estrogen levels can start to drop for some women in the late thirties.

How to get a flat stomach:

–           Melt the flab that’s covering your abs and strengthen your stretched-out muscles.

–           Follow time-saving high-intensity routine

o          Warm up

o          Perform moves for one minute: high knees running in place, plank squats, knee repeaters etc. Rest for one minute, then repeat the circuit two more times;

o          Cool down.

–           Sleep for seven to nine hours per night and if your kids keep you up at night, sneak in an afternoon snooze.

When You’re In Your 40s…

At these ages Levels of sex hormones (estrogen) begin to dip. Declining of estrogen in your forties, begin to exert more power, so you start to preferentially gain weight in the midsection. One study found that people can lose as much as 8 percent of their calorie-burning muscle mass.

How to get a flat stomach:

–           In order to boost growth hormone, it is recommended to go hard at the gym.

–           Perform moderate to high-intensity programs with multiple sets, high reps, short rest intervals, and exercises that target multiple large muscle groups at one time

According to Dr. Pamela Peeke, M.D., the author of Fight Fat After Forty, the people who are staying physically active and lifting weights, should hold on to about the same muscle mass they had in their thirties. The research in the journal Physician and Sportsmedicine suggests that cardio helps in packing on muscle or maintaining it. This study found that intense aerobic exercise, such as running, biking, or swimming four to five times a week, reduced muscle loss in athletes ages 40 and up. It is a result of the regular exercise that stimulates protein synthesis and boosts muscle mass and strength.

By eating 50 to 60 grams of high-quality protein a day, everyone can build and maintain muscle mass. The mix of a cup of cottage cheese, Greek yogurt, legumes, and a piece of fish or chicken can provide you with that amount of protein.

Finally, keep in mind that you can start reversing age-related ab issues at any time in life. If you exercise in your forties you’ll start seeing long-lasting results, so it is never too late to practice.

Source: www.shape.com