How to get a flat stomach

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How to get a flat stomach fast- This is one of the most popular questioned ask in the gym. But before we go on about getting rock hard abs, lets clear a very common and important myth. There is no such thing as spot reduction! There is no way at all that you can get a flat stomach by doing two hundred crunches, this is because it is the fat that makes the stomach bigger, not the muscle and by training the abs alone, would not burn fat because crunches will only tighten and harden the abdominal muscles, not burn the fat that is under the skin which covers the abdominals and makes you look fat.

Basically you have to lose fat if you want to get flat stomach. Even though you like the way your arms and chest look, if you have a belly or you cant see you six pack and want to get a flat stomach, you have get on a fat burning program. There is a direct relationship between a flat stomach and fat loss.

How To Get A Flat Stomach: Answer 1

Diet! That's right, you heard it loud and clear. You have to diet and exercises in order to successfully burn fat and tome done your belly. The reason is simple, if your calories in are lesser than your calories out, you will lose weight and get a flat stomach. In order to burn 1 pound of body fat, you need to burn off or have a deficit of 3500 calories. That is very difficult to achieve with exercise alone as explained by Tom Venuto, a fat loss guru.

With a proper diet, you can actually lose body fat and keep those hard-earned muscles! Reduce your total calorie in by 300 calories. Do not reduce to much as it would be very difficult for you to adapt and you will end up giving up. Eat good low glycemic carbohydrates, consume lots of high quality low fat protein and eat lots of vegetables for fiber.

An easy way to do that now is to cut out all you junk food from your house. No more junk food and eat only your favorite junk food during Sunday, which will be your cheat day. Believe me, the total junk food a normal person eats a day will surely touch 300 calories.

How To Get A Flat Stomach: Answer 2

Do your cardio! According to the American Council on Exercise, for fat loss, a minimum of 3 sessions of cardio per week is required. For best results, do 4 to 5 sessions of cardio per week. Cardio can really help accelerate fat loss because fat is utilized during cardio exercises. Strength training which the exercise only last 10-15 reps, the body uses sugar not fat for energy. Each session should last you for 30 to 45 minutes and try to burn at least 300 calories per session. Choose the treadmill or the stairmaster because these 2 machines really burn up the calories.

How To Get A Flat Stomach: Answer 3

Do an over all weight training. Weight training helps to increase the body metabolism. Put it this way, the more muscles you have in your body, the more calories you burn during your cardio sessions and also during the day. Muscles uses calories too even when you are at rest! Do a minimum 2 times a week weight training preferably 3, targeting all the muscles in the body. Make sure you have proper guidance and proper weight training to avoid injuries and to get results fast!

How To Get A Flat Stomach: Answer 4

Ok, now lets get to the flat stomach exercises. The entire trunk of the body, the middle area is made up of 4 muscles. The rectus abdominus, which is the six-pack, the internal and external oblique, which is the stripes which run along side of the six-pack and the TA muscles which is the muscles responsible to tighten the core.

Make sure all these muscles are exercised during each time you train the abs. For the rectus abdominus, crunches, figure four crunches, fitball crunches, reverse crunches and the roman chair sit-ups work the best.

For the oblique exercises, avoid doing lateral movements. Focus on rotating movements instead. Good oblique exercises are twisted crunch, twisted crunch with a medicine ball and oblique twist with the cables.

For the TA muscles, the best is to do plank. Make sure during the exercises you do not pull your neck, just support it with your fingers, keep your belly flat on the ground and also try to focus on using the abs to do the work only.

Here you are, this sort of summarizes the answers for "How to get a flat stomach". Remember, nothing comes easy, especially a dream body. Keep the weight loss slow and steady. Target to lose one pound of body fat per week.

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Chung Leong

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