So you want to know “How to Tighten Stomach Muscles in 2 Weeks.” Sometimes you just need to get your body in shape as quickly as possible. Maybe it’s a wedding, birthday party, vacation, or another significant event in your life, and you need to look your best.
The good news is it is possible to tighten stomach muscles in 2 weeks fast and safely. You shouldn’t expect a miracle cure, but you can absolutely do it if you are doing the right stuff and putting in the work.
Seeing yourself getting lean can be very motivating, and it will boost your confidence as well. Moreover, it can be a great start to your fitness journey because you will want to do even more hard work when you see the fruits of your efforts.
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How to Tighten Stomach Muscles Fast in 2 Weeks
Tightening stomach muscles involves three things.
They say that the abs are made in the kitchen, and I would say they aren’t wrong. You have to make good nutritional choices to get a toned stomach. With that said, changing only your eating habits won’t be enough. You have to put a lot of effort into your workouts and engage your core muscles to tighten your stomach muscles. And to speed up the process, you can start fasting as well.
Remember, it’s essential to focus on overall fat loss rather than spot reduction, which involves targeting a specific area of your body for fat burning. As in this case, you want to target your stomach for fat loss. But still, you should focus on burning total overall body fat.
This article will cover everything you need to know about tightening stomach muscles, so I’ll encourage you to read till the end.
Diet for Flat Stomach in 2 Weeks
“The doctors of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.” – Thomas Edison.
If you are dead serious about making a change in your life, you have to start eating healthy. To tighten your stomach muscles, you’ll have to lose belly fat. If your body burns fat, then your belly will also burn fat along with it, and that will lead to a better-looking stomach.
You can get a toned stomach, but you’ll have to switch up your diet.
The good news is certain foods can boost metabolism, enhance fat burning, and help you feel full between meals.
It’s necessary to fill your diet with many healthy foods, such as fruits, veggies, whole grains, healthy fats, and protein-rich items.
Not only do these foods contain micronutrients and antioxidants, but also they are low in calories. Thus, they help weight loss and burning fat.
Foods You Should Eat
Aside from working out, choosing the right foods can help to tighten stomach muscles quickly. Here are some of the best foods to eat so you can get a lean belly.
Eat Fruits to Lose Weight
According to the studies, the best fruits for weight loss are those high in fiber, low in calories, low in sugars and lower in carbohydrates. But there are some other fruits which give you more bang for your buck when it comes to losing weight. Even though they’re low in calories but still they are high in antioxidants and various vitamins and minerals.
According to the researchers, the high fibre found in fruits can also help to reduce belly fat. Some fruits are better as compared to others when it comes to weight loss. It’s important you’re eating the right ones, or they could cause you to gain weight.
List of the Best Fruits for Weight Loss:
- Tart cherries
Best Vegetables to Eat to Lose Weight
Like fruits, vegetables also have a lot of fibre and are full of nutrition like essential minerals and vitamins that can help to improve your body metabolism and burn belly fat. Adding vegetables to your diet may help you in your weight loss journey and live a long and healthy life.
There are some fat-burning veggies that will help you to reach your body goals faster. Vegetables are brimming with fibre, which helps in feeling fuller as fibres take a while to digest. So they can prevent you from overeating. Moreover, vegetables are also rich in antioxidants, minerals and vitamins that are essential for a healthy lifestyle.
Here is the list of some of the best vegetables that can help you to lose fat quickly.
- Cauliflower And Broccoli
- Spinach and Other Leafy Greens
Whole Grains for Fat Loss
If you aren’t eating grains in your meals, I’ll highly recommend you add whole grains to your meal plan because it can be a beneficial way to boost your total fiber intake. Fiber has so many benefits for weight loss. By assisting with digestion and increasing satiety, fiber plays a vital role in weight loss. If you don’t have a certain health condition that restricts you from eating grains (or if you’ve adopted a lower carbohydrate eating plan for personal reasons), I don’t think there is any reason to exclude grains from your eating plan.
In my opinion, the key to eating grains is choosing the appropriate portion size and the right kind of grain.
Common varieties of whole grains include:
- Brown rice
- wild rice
- Whole rye
- Wheat berry
Nuts and Seeds for Weight Loss
Nuts and seeds are rich in fibre, healthy fats and protein, which is incredibly beneficial for your health.
According to research, eating 1.5 ounces (43 grams) of almonds per day can significantly reduce belly fat.
Nuts and seeds help with weight loss and are good for nourishing your body skin.
Here are some of my favorite nuts and seeds that I eat:
- Brazil nuts
- Macadamia nuts
- Pine nuts
Exercises to Tone Stomach in 2 Weeks
Losing body fat is easier said than done, and trust me, there is no magic trick to take off pounds. Remember, it requires you to burn more calories than you consume. Exercises that involve Cardio, HIIT, Strength training and the ones that engage your core muscles are the best for fat loss.
Every fitness instructor recommends these exercises to his/her clients.
Are you ready to shed some stubborn fat? Without any further to do, let’s dive in.
Cardio to Tighten Stomach Muscles
When you hear the word cardio, you might see a picture in your head. Like someone who’s all soaked up in sweat while running on a treadmill or taking a jog on the side of the road? Well, It’s both. Cardiovascular exercise, also known as Cardio exercise, means that you’re utilizing as much oxygen as possible in your workouts.
In cardio exercises, you have to:
- Use large muscle groups, e.g. your legs or upper body.
- Have good controlled breathing
Cardio exercises increase your heart rate and keep it in an aerobic zone for a set amount of time.
These workout help you burn so much calories.
You can start with:
- Brisk walking
On the other hand, you can also combine High-Intensity Interval Training with your regular cardio workout. This involves switching between high-intensity and low-intensity cardio sessions. You’ll burn fat quickly and even when you are resting after HIIT workout, you’ll burn fat while sitting at your couch.
If you’re doing a 30-minute cardio session daily, then I advise you to combine 10-minute HIIT along with it.
- Hill sprints
- Stair sprints
- Treadmill sprints
- Jumping around
- Sled pushes and Sprints
All of these are HIIT workouts that will help you to burn body fat quickly.
Resistance Training to Tighten Stomach Muscles
The exercises involving pushing, pulling, or otherwise working against any sort of resistance are considered resistance or strength training. You can provide resistance to the body by moving it against gravity, as when you do a plank or pushup. You can also achieve resistance by using weighted dumbbells and other exercises such as incline chest, biceps curls, deadlifts and presses.
You can add resistance training to your current exercise routine by using weight machines at the gym as well. In addition to this, you can try weight training equipment such as resistance bands, weighted bars and kettlebells.
There are many benefits of resistance training. Studies show that they include:
- Enhanced physical performance
- Reduced belly fat
- Improved brain function
- Better ability to control bodily movements
- Increased stamina
Exercises to Strengthen Your Core:
When we talk about the core of the body, we automatically think about abs. While your abs are an essential component of the core, but don’t forget your core also includes hips and low back as well.
Our core acts as the center of gravity for our body, and a strong core allows us to perform more vigorous functional movements. Whether you realize it or not, engaging your core throughout the day will not only strengthen it, but you’ll also get a much leaner look.
A strong core will help prevent injury and promote more efficient workouts overall.
If you have any back pain, strengthening your core can help you get rid of back pain.
Here are some of the Core strengthening workouts that you can do with absolutely no equipment to build strength in your core. It doesn’t matter if you are a beginner, intermediate or pro; you can do these exercises.
Some other resistance training workouts are:
- Plank knee crosses
- Hanging leg lifts
- Leg raises
- Plank shoulder taps
- Cable crunches
Intermittent Fasting to Tighten Stomach Muscles
If you want to speed up the process of losing belly fat to tighten stomach muscles, then you should try intermittent fasting. You can switch between fasting and eating at specific times of the day for effective results.
Now there are some variations in fasting.
1) You can’t eat but drink some water here and there.
2) Then there’s the other type of fasting that involves no food and no water.
In my opinion, the second one works the best. To do this, you should get up at 5:00 AM, eat some food and drink water. Now you won’t be eating or drinking for the next 12 hours. But then, after 12 hours, you can eat and drink water. Make sure to eat clean and healthily.
You can also eat your dinner but make sure to avoid unhealthy food (No junk food).
Repeat this process for one whole month, and you’ll see some crazy good results.
Other Tips to Tighten Stomach Muscles Fast
Kick out Alcohol from Your Life
Do you know that 1 gram of alcohol contains seven calories? For that reason, drinking alcohol can produce fat in your body. Red wine has double the amount of calories, so you should definitely avoid that. You won’t be able to tighten your stomach muscles anytime soon if you don’t stop drinking alcohol. It also effects your metabolism and you are likely to get many gut diseases.
Not only that, alcohol has many other adverse effects on your health.
Alcohol causes more damage to your central nervous system; for that reason, you may experience tingling sensations and numbness in your feet and hands. Drinking also makes it very difficult for your brain to store long-term memories. Not only that, but It also reduces your cognitive functioning, and you’ll find it hard to make different decisions.
Men who drink too much are likely to experience erectile dysfunction. Heavy drinking can also lower your libido.
On the other side, women who drink too much alcohol may stop menstruating. That puts them at a huge risk for infertility.
Increase your Protein Intake to Tighten Stomach Muscles
Protein is a muscle-building nutrient. When we exercise, our muscle tissues break. For their recovery, eating protein is essential. When the muscle tissues recover, they get more muscular than before. That gives you a leaner and firmer look.
If you don’t consume an adequate amount of protein, you won’t be able to lose weight effectively. The reason is that protein helps control your appetite. Unlike other nutrients like carbohydrates, which get digested fast, proteins take a more prolonged time to break down.
It also boosts your metabolism, which makes this nutrient even more magical.
Some of the common sources of protein are:
- Fatty fish
- Beans and legumes
- Chia seeds
Reduce Sugar Intake
From weight loss to healthy skin, there are so many reasons to reduce your daily sugar intake. Reducing your sugar intake may help you to lose weight. Food and drinks which have sugar levels tend to be higher in calories as well. And some sugars don’t even contribute any nutrition to your body.
Studies show that fructose can increase fat storage. Moreover, sugary foods can also make you feel more hungry due to the changes in blood glucose, so if you’re snacking on the chocolate, you’ll likely end up eating more throughout the day overall. So focus on cutting down on sugary products.
Drink more Water
Water might not contain any nutrients, but still, it can be very beneficial for your health. It aids in increasing your metabolism rate as well as enhances energy usage throughout the body.
Moreover, it helps you feel fuller so you won’t have to eat much. It’s an excellent substitute for carbonated drinks.
If you use the right strategy and stick to it, you will tighten your stomach muscles. It will require discipline and consistency, but you’ll get the fruits of your efforts.
Cut down on sugary products and alcohol. Eat more protein. Spend time working out and eating healthy. I hope you achieve your body goals.