Acsm org docs brochures resistance training pdf

Please forward this error screen to 50. Acsm org docs brochures resistance training pdf to Get a Flatter Stomach.

Have you been dreaming of a flat stomach but don’t know where to begin? You may think doing tons of crunches is the answer, but the key to a flat stomach is a healthy diet and a regular exercise routine. Have you been dreaming of a flat stomach but don’t know where to begin? There is no quick fix, but you can get a flat stomach with consistency and dedication. Understand how exercise can flatten your stomach. Many people think that abdominal exercises alone will give them a flat stomach. If you have belly fat, you will not be able to see your abdominal muscles and your stomach may look rounder.

While abdominal exercises can strengthen and tone your abdominal muscles, you must do aerobic exercise and strength training to reduce overall body fat and the fat in your abdomen. There is no such thing as spot training. You must do exercises that decrease overall body fat to get rid of belly fat. Engage in regular aerobic activity. Aerobic exercise includes activities that engage large muscle groups for an extended period of time. You should do at least 150 minutes of moderate-intensity exercise per week or 75 minutes of vigorous-intensity exercise per week. Aerobic exercise helps reduce overall body and belly fat so that you can have a flat stomach.

Activity can be broken up throughout the day. Make sure you are exercising for at least 10 minutes each time. Strength training should be done at least twice a week and target all of the major muscle groups such as your legs, hips, back, shoulders, abdomen, and arms. A strength training session should include 8 to 10 exercises that target your major muscle groups. Rest at least one day between your strength training sessions. If you are a beginner, do one to three sets of each exercise and 8 to 12 repetitions in each set. If you are more advanced, do two to six sets of each exercise and one to eight repetitions in each set.