Abs are made in the kitchen, not the gym.

Unfortunately we cant walk around with a photo-shopped edit or sucking in our stomachs the entire day trying to make them cute little jeans fit, trust me it’s impossible I’ve already tried. But there are alternatives, less painful and longer lasting to achieve that fabulous tummy you crave.

The tips you learn here will help you shed inches and pounds, banish that unwanted bloat, feeling even more gorgeous and confident in your body. Say hello to those skinny jeans you’ve had to bury in the wardrobe!

Eat at this magic hour

Tummy hacks that I have personally learned is that you must eat a snack that contains protein between 3 p.m. and 4 p.m. Go for a protein bar, a low-fat yogurt, or some almonds with an organic juicy apple. It’s important because it boosts metabolism and balances blood sugar.

The Ball.

The biggest benefit of training using the ball exercises is that they are very effective at targeting core muscles, those muscles that are essential for stability and good posture.

Ball activity:

1. Lay flat on your back with your arms above your head and legs straight out.
2. Start with a stability ball above your head in your hands.
3. Bring the ball up above your chest as you bring your legs up to meet the ball and place it between your ankles.
4. Bring the ball back down to the floor with your legs and straighten your arms back out over your head.Repeat the ball exchange 10 to 12 times, remembering to keep your lower back pressed into the floor as you do this move.

Cut down the grams of sugar.

Eat as close to zero grams of sugar as possible. This will keep insulin levels low and also keep levels of glucagon high. The best way I have ever read Glucagon described is like Pac-Man traveling around your waistline, munching up the fat to be used as energy.

The closer to zero grams of sugar you consume, the lower your insulin and the higher your glucagon,it is really as simple as that.

I recommend the DCBA approach: Diet first, Cardio second, Building muscle third, and Abs exercises last.

Let’s talk FASHION!

My speciality of course, the best way to hide your flaws is to obviously draw attention away from it and show off your assets, but keeping it classy!

If you’ve got gorgeous legs, wear slim pants, skirts(with or without tights due to preference). Have your arms or shoulders out, possibility of a sweetheart neckline or boatneck. Nonetheless, clothing is very important because so many different factors can either complement or bring the attention to the area you don’t want. Colours matter make sure they flatter you and not make you look like an overgrown peach, sometimes it is also wise to buy a size larger than usual so that your clothes don’t hug your figure in the wrong places appearing like you’re almost about to BURST!

Stay within the guidelines of spots and stripes!

Portions matter

Eating portion-controlled meals that include whole-grain foods and monounsaturated fats throughout the day is the best way to achieve a flat belly.

People who eat whole grains lose more abdominal fat, making most of the fats you eat monounsaturated fatty acids, therefore helping reduce ab flabs.

Important: Do not eat more than you need to. Sometimes what we consume is due to plate and cutlery sizes so be careful you’re not over eating.

The ultimate flat-belly day menu

Best breakfast: A slice of whole-wheat bread with natural peanut butter and 1 cup of your favorite berries.

Best lunch: Spinach salad with sliced avocado, grilled firm tofu, and cherry tomatoes, drizzled with a little olive oil and fresh lemon juice.

Best dinner: Grilled salmon, a roasted sweet potato, and sautéed asparagus with olive oil and garlic.

Best snack: A cup of fat-free yogurt with 2 tablespoons sunflower seeds.

How to get rid of underarm fat, quick and easy steps.

Unavoidably and the most dreaded experience for us all is how quickly we can gain weight anywhere on our bodies, and of course the underarm region is no exception. Fat in that area can be unsightly and embarrassing. However, it is possible to lose the “double wave” via a combination of diet and exercise to burn the fat not only in this unwanted area but all over one’s body.

Exercise

Let’s take action, Now!

With machines:

1.  Rowing machine: 12 to 15 minutes. Personally I can sit on this machine for half an hour, although the seat sometimes can become very uncomfortable! The damper setting which is located to the side of the machine is similar to gears on a bike, remember to adjust this to your preferred choice of comfort, however I do advice you push yourself!

2. Low row machine: This exercise involves pulling two independent levers towards your chest, keeping the arms out in front and the elbows low, parallel to the shoulders. Resistance is provided by a weight stack which enables the workload to be adjusted to suit each type of user. Because I am not looking to build muscle but moreover strengthen my arms, I’ll use weights of 15kg to 20 kg and work 5 sets of 50 or 100 when feeling brave.

3. Vario machine: The all round body workout, this machine can help you lose 200 calories within 20 minutes! Working your legs to arms and abdominals to shoulders. Usually I would stay the full 20 minutes with an effort level of 15, but I would recommend an effort level of 6 to 8 for newbies.

4. Arm bike machine: Many gyms will have this machine. You sit down on a seat and only work your arms! Excellent for sorting out that underarm fat. I will usually spend 10 minutes on an effort level of 8 as the machine is a true killer.

Without machine: 4 rounds of 5 intense exercises with 10 second rest.

1. Push up plank row:
2. Dips using a chair:
3. Chest fly:
4. Rows (one arm then change):

Set yourself a goal

Try to get 45-60 minutes of exercise daily. This boosts calorie burn, which results in fat loss all over the body.

• Train four times per week.
  1. Two sessions spent building muscle, burning calories and accelerates fat loss.
  2. Two sessions should include intense cardio training. e.g. Running, swimming and cycle.

It is important to remember that muscles need time to repair. Avoid training every day to allow the muscle fibers time to repair rips and tears.

Your Diet

• Aim to include at least one serving of vegetables and one of fruit at every meal, along with a serving of lean protein, such as chicken, fish, lean red meat or dairy.
• Add a small amount of healthy fat to each meal in the form of nuts, seeds, olive oil, avocado or coconut.
• If you’re drinking regular soda, cut it out of your diet. You’ll see really fast results by eliminating 200 calories a day just from not drinking soda anymore.
• Stay hydrated with plain water. Soda, energy drinks, coffee beverages, packaged smoothies and juice drinks contain added sugar and syrup, which pack on calories without providing much nutritional value.
• If you cut 500 calories from your daily diet, you may be able to lose 1 pound per week.

Keep drinking your GREEN TEA! and if you’re anything like me and worry about staining your teeth, remember to carry a colorful plastic straw in your bag.

Green tea helps boosts your metabolism which is key to burning calories.

• Some studies show that consuming green tea helps lower cholesterol, burn fat, prevent diabetes and stroke, and stave off dementia.
• Importantly, drink plenty of water! Drinking water helps you in feeling more full (thus reducing overeating) in addition to clearing your complexion and hydrating your skin.