The Problem Every problem must be divided into smaller problems so it can be more efficiently attacked. It is the same for this one. For overweight people, of course there will be no benefits if they start to do abs all day long, they could even put their health in a danger. So first they should reduce their overweight, which is an entirely different problem, and then attack the problem of getting a flat stomach. But for a common relatively healthy person, with just some extra pounds concentrated on his or her not so flat stomach, there are many alternatives he or she can explore. We will explore the problem and possible solutions See Also: The Flat Belly Diet. We conclude with some user feedback in the comments section (6th entry) with seven specific exercises to get six pack abs.
After doing some research on this highly requested topic, we truly believe there are two major strategies to deal with one of the most problematic areas of the body, the stomach. It seems a lot of people are ready to try anything to get a really flat tummy, so here we are going to offer some direct advice.
The Diet
Diet is a major factor in removing fat from your stomach and in general, from all your body. You should always consult a nutritionist before following any diet. We are just posting a possible diet that maybe is not recommended for everyone. If you have overweight, please consult your nutritionist first.
Number one recommendation is to eat more fibre, at least 25 grams daily to keep a flat stomach. You can find fibre in fruits and vegetables and also in some whole-grain foods. Fibre is also helpful for lowering blood cholesterol.
A second advice for a flat stomach is to make carbs part of your diet. You should eat around 250
grams of carbs based on a diet of 1800 calories per day. More carbs than this and you could start retaining a lot of water in your body.
A third advice on the diet is to drink a lot of water. Eight 8
ounce glasses per day should help you in your goal to get a flat stomach. Just remember to avoid drinks with lots of sodium.
Finally, eat light at night. Some studies reveal that eating light at night is beneficial because you’ll wake up with appetite for a fibre rich breakfast. Try to eat five times per day. Remember that your body needs food every 3 to 4 hours so instead of 3 large meals, try with 5 smaller meals.
The Exercises
Diet alone will take you nowhere if you really want a wonderful and good looking flat stomach. Although you still will get a slimmer figure with diet alone, we encourage you to complement the diet with some exercises for optimal results. Working your abs will require patience and hard work but if you are determined in achieving your goals then you will have no problems.
Cardio exercises are critical to get flatter stomach muscles. 30 minutes of sprints a day will do the trick. Do not confuse sprinters with long distance runners, the former have a lot of muscles and perfect abs while the later are skinny and have soft stomachs.
There are many abdominal exercises for you to choose, and probably all will work fine. Just start up with simple techniques and progressively move to harder exercises. 30 minutes of abs per day should be enough on the long term. Remember to keep doing your exercises forever and don’t just let them go when you reach your goal. You need to maintain your body and discipline is paramount here. If you think that switching eating habits and stopping your exercises won’t do anything to your new acquired body you are completely wrong. You’ll lose everything you’ve gained so far, so keep focused and keep training.
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1. x
Written by
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, on 27-07-2010 17:35
hey im a 14 year old girl im 5ft 2 and i am 90 pounds but don't have a flat stomach, i would like one in under 3 weeks would this work? |
2. Lower abs
Written by
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, on 10-05-2010 16:30
I have done p90x twice and I still cannot get rid of my lower abs. I dieted And still nothing. I have 4 out of the six pack.. Any advice |
3. Written by
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, on 10-01-2010 15:09
ive been trying to lose my stomach fat im 13 years old about 5"10 160 i play football but during the off season i try to go to the gym regularly but i dont really see much so im looking for some diet and exercise routines please |
4. ?????????
Written by Ricardo, on 06-01-2010 10:58
im 20 years 5'5 and iv never gone over 130 pounds i have a really fast metabolism and im bout to start p90x do i have to do the weight loss diet anyways? im trying to gsin weight to u know |
5. Written by Kayla, on 05-01-2010 20:21
i am 15 years old and 133 pounds i try to eat right and i play soccer 3-4 times a week but i need a change.. please help me lose weight around my stomach and inner thighs. |
6. Written by jeff  , on 30-11-2009 18:44
Abs are made in the kitchen. In addition to a great work out program you really need to eat right if you want to keep your results for the long term. Being fit is a lifestyle. There is no magic pill for it, you will have to work for it. |
7. Self- conscious
Written by
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, on 10-11-2009 10:54
hello,
i'm 17 years old, i am very self-concious about my weight. i'm not very over weight but it still bothers me that i don't have a flat stomach. how long would it take for the results to take? as well as is there any advice for helping me stop feeling so self-concious about myself and my figure? |
8. .
Written by
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, on 19-10-2009 21:54
hay, im young healthy but i have just a bit of a stomach when im at the beach i feel discusting i have tried excercising every night i drink only water and eat alot of fruit help me please, |
9. Flat Stomach
Written by
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, on 11-09-2009 17:48
I know what to do in order to get that flat belly. You have to eat right and eat smaller portions because if you don't. A lot of it will turn to fat.I know a woman at my job, she's pretty much overweight. She ate a large roast beef from Arby's. I can't even eat that much. I can probably eat a medium roast beef sandwich. She eats too much when she does eat and that's why she's fat. It's the same for everyone else. |
10. fatttt
Written by erica, on 10-08-2009 14:45
hi, im erica im 14 years old, and im not to much over weight, but i do want a flat stomach before school starts, which is in like two or three weeks. do you think i could do it? for the last couple of days, i've been doing situps for the last two days. |
11. Flat Stomach...
Written by
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, on 23-07-2009 01:46
I am 30. I am a mom. I have a muscular flat stomach.
How you sit, stand, stretch, eat, and breathe all affect the shape of your belly. If your stomach is allowed to loosely hang over your pants - That is the shape it will always remember. Even if you have a lot of excess around the middle you should tense your stomach in and up... I did not say suck it in! Pretend someone is going to punch you in the gut and you need to tense it up - Do this all day!
Adding stretching a few times a day with the tensing will help - FAST! If you cannot tense all day - Start with red lights, frustrating conversations, every other commercial... You get the idea...
Of course eating sensibly and exercising couldn't hurt... Also - Sit, stand - Straight! Stop slouching! You are training your muscles it's up to you to decide which shape they remember... |
12. Written by girl, on 21-07-2009 12:48
I do about 200 crunches in a day, everyday. 20 leg lifts.
Am i on the right track? |
13. graveyard
Written by
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, on 28-06-2009 14:57
what if i sleep in the morning cause im on graveyard..so my last meal lets says around 7am..should i eat less cause i'll be sleeping after that..cause according tour diet plan we should eat less and 3 hours before you go to bed. answer pls.....tnx! |
14. Written by Alisha, on 28-05-2009 11:27
p90x people !!! it's hard work but worth it !! my mom has been doing it she looks amazing ! |
15. stomach loss
Written by
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, on 17-09-2008 07:06
 |
16. No joke this works
Written by
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, on 07-07-2008 13:46
For those that don't believe this works let me tell you. I am one of those people that PX90 has made a believer out of me. My husband started this program and he was 250 lbs. If you had looked at his profile you would have thought he swallowed snoopy, his stomach was that far out there. Anyway we say the commerical and my husband was like I've gotta have it and of course I laughed and said that the program will never work. Man how wrong I was. I'm in great shape and I've worked with trainers before but this was/is amazing. It requires work and dedication and with that you reach your goal. I love how in the video the instructor tells you to take a break if you need it. At the gym they are telling you just the opposite. My husband is now down to 216 lbs and that's without taking any supplements. He watches what he eats, eats small snacks (healthy) uses the PX90 workout. I can't say enough about the results. He loves it and completed his first 90 days. Hey is going back through to keep the results going. So take the risk and go for it. It is work the money and you will spend less here than you would at a gym (and if you are like most you don't go to the gym after you've purchased the membership). |
17. Written by Glenn, on 29-06-2008 09:43
Please take the time to look at our articles on how to help you lose weight in the belly. I'd recommend looking at our flat belly diet article, as well as a good exercise program to go with it. Browse our site and read read read. You must become informed and then you must have the motivation to actually execute a weight loss plan. |
18. Written by raveena , on 29-06-2008 06:48
can u plzz..help me get a flat belly m age 13 n 50kg..  |
19. Other ways to help flat stomach
Written by Tonya, on 20-04-2008 08:17
I thought this information may be of use on other ways outside of those listed about to help you get a flat stomach:
Habits That Will Shrink Your Middle
Calm down. Too much stress can contribute to a potbelly. Stress increases levels of cortisol, a hormone that seems to direct fat to our middle, says Jacob Seidell, PhD, of the National Institute of Public Health in Bilthoven, Netherlands. To keep levels low, try this 5- to 10-minute stress reducer: Find a quiet, comfortable place to sit. Next, take several slow, deep breaths to help clear your mind. Continue breathing deeply and repeat the word "one" to yourself as you exhale. (If you get distracted, just bring your focus back to the word "one.") Practice this for 5 to 10 minutes once or twice a day.
Skip the alcohol. That glass of wine with dinner may be part of the reason your jeans are too tight. Alcohol also tends to raise cortisol levels, sending fat to your belly, Dr. Seidell says.
Stop smoking. "It keeps me thin," proclaim many smokers. But the truth is that smokers tend to have more abdominal fat than nonsmokers, says Dr. Seidell. (The stress hormone cortisol seems to be the culprit here too.) "When people stop smoking, the amount of abdominal fat actually decreases," he says.
Eat more fiber. Not only is fiber great for overall weight loss (it fills you up so you don't eat as much), it also prevents constipation, which can cause your tummy to bulge, says Lawrence J. Cheskin, MD, a gastroenterologist and director of the Johns Hopkins Weight Management Center in Baltimore. To stay regular, aim for 25 to 35 g of fiber a day by eating more whole grains, fruits, and vegetables; or try a fiber supplement.
Drink up. For premenstrual bloating, drink lots and lots of water. This will actually help flush away bloating, not make it worse. |
20. Written by Glenn, on 13-04-2008 08:13
You make a good point and the over generalization is noted. Thanks for noting that for others to not be discouraged if they aren't sprinters.  |
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