Tips to Achieve a Shapely Stomach

In this fitness crazy age, most of us would love to flaunt a chiseled and perfectly shaped abdomen. However, not many are aware of the tips that can help them to achieve a flat tummy. We provide few suggestions that can help you to get your dream look.



• The first step of flaunting a tight tummy is to opt for a healthy diet. Eat more of fresh fruits, vegetables and less of fried foods, chocolates. Consume a diet that includes the right proportions of basic nutrients such as fats, proteins and carbohydrates, along with vitamins and minerals.

• Avoid soft drinks at any cost. Instead, drink lots of water. You should consume at least 6-8 glasses of water every day. Water not only helps you to lose weight, but also aids in digestion.

• It is advised to eat 4-5 small meals throughout the day instead of 2-3 bigger meals. It not only prevents overeating, but also boosts the metabolic system and this in turn, burns more number of calories.

• Your exercise routine should include both aerobic (walking, jogging) and anaerobic exercises (such as weight training, powerlifting). Work out on those fitness equipments that specially target the upper part of the body. These may include The Dip/Ab/Push-Up, Mini Sit-Up. You can perform aerobic exercises for 30 minutes every day.

• To challenge your body and make the exercise routine fun, mix and match your workouts. Also, execute exercises that target the different areas of the abdomen. For example, crunches work on the upper part of the stomach, leg raises target the lower part and side bends can be done for shaping the obliques.

Achieving a flat stomach takes loads of patience, determination and will. However, if you can stick to the routine, you will surely receive loads of compliments and a body to flaunt.

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Dynamic Effort Training with Westside Barbell

Earlier we provided a brief overview of day 1 of squat training at Westside Barbell. Today we will be discussing the dynamic effort method that is followed on day 2, i.e. on Friday. Dynamic effort method can be defined as lifting weights (sub-maximal) with the highest attainable speed. It can be recalled that the purpose of squat training on day 2 is to work on the neuromuscular system.



More information are provided below:

• In Westside Barbell, squat training on day 2 is performed with the help of box squats.

• Box squats are executed on a box that is 1 to 2 inches below parallel.

• The percentages of the weight of the squat are executed in a wave style for 4 weeks. Afterwards, they are repeated. An example will make the concept clearer. 1st week is 50 %, 2nd week 55 %, 3rd week 58 %, and 4th week 60 %.

• If you are using bands or chains, they must be used along with the weights. It is recommended to use weights because they help to develop accelerating and explosive strength and to execute the perfect form.

• It is important to perform each repetition with compensatory acceleration. Speed of the bar should be explosive and fast. For example, let us assume that you are doing squats with 800 pounds and the training weight is 400 pounds. The force that be applied to the bar must be 800 pounds of force.

• Westside Barbell prefers training with a light squat suit and flat sole shoes that include Converse Chuck Taylors, wrestling shoes.

Today we have discussed the major features of dynamic effort training. In our next blog, we will be providing information regarding how to perform squat training on day 2, repetitions and the rest periods.

Cheers!

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