How To Get Flat Belly

Topic: 100 abdominal exercises

By: Chris Chew

So you have decided to get a flat belly? No, those late night infomercials about certain gadgets to help you get a flat belly do not work. Even performing a million sit ups and crunches every day will not get you the coveted six pack abs.

To get a flat belly, you will need to put in some work and know some science. Here some tips to help you achieve your goal and if you stick to it, you will find that not only will your belly get flatter, you will also lose weight from all parts of your body.

Correct eating habit and nutrition is the most important factor in getting a flat belly. You will have to control your blood sugar levels to lose body fat to do this, you will need to consume five to six meals small meals per day. Please note, I said small meals. For example, you can divide the portion of your three daily meals into 5-6 smaller meals. Simple as that.

Next step is to reduce your carbohydrate consumption to 50 percent or less from your meals. Most people eat too much carbohydrate and before their body could burn up the carbs for energy, they would have already been converted to glycogen and fat. However, you need not go to the extreme by cutting your carbs too drastically.

>Consume your small meals every 2 to 3 hours. This is because when your stomach empties itself, your body will tend to conserve fat and by eating frequently, you will be controlling your blood sugar level to encourage fat loss and you will begin to lose weight gradually. However, if you are still not losing weight, then you are consuming too much calories and so if this happens to you, make your meals even smaller by cutting more carbs.

By the first week, you will probably lose between 4 to 5 pounds (about 2kg) of water weight. Subsequently, you should about 1 to 2 pounds per week. If you are losing more weight than that, then you are probably losing muscles too. So monitor your weight loss carefully. Now, if you are not losing 1 to 2 pounds per week, then reduce another 100 calories from your meals. Remember to abstain from sugar laden drinks such as soft drinks or coffee with cream and sugar as these drinks are chock full of calories.

You will need to be on this eating program for six days a week reserving one day as cheat day to reward yourself for keeping up with the regimen successfully. However, I am not in favor the cheat day because people tend to use it as an excuse to and over eat. You need decide for yourself whether you want to include a cheat day or not.

You may also want to to include a weight training program because for every pound of muscle you gain, you will burn 30-50 extra calories a day naturally. Part of your weight training program should include abdominal exercises to tighten up your abs to give you the flat belly look.

Lastly, set aside four to five days a week to perform cardio exercises for about 30-40 minutes. This is done to help you burn up more calories.

Is this flat belly program easy to follow? I will say it is not and that is why so few people succeed in getting have flat stomachs. However, it is definitely achievable if your motivation to have a flat belly is compelling enough.

Chris Chew is a fitness personal trainer and author of "Burn Fat Build Muscles Fast" at Fitness Instructor Certification and Lose Weight.