8 Professional Tips For A Flatter Stomach

Original article written by Sherwood Grant, ISSA Certified, Professional Fitness & Health Trainer. Paraphrased and edited by Sara.

“Endless abdominal machines, crunch boards, sit-up devices, and tortuous torso routines promise flat bellies and chiseled abs. Hardly a one of them worth a damn, mainly because their makers show little understanding of human anatomy.”

– Dr. Michael Colgan, Fitness Expert

1. Nutrition

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Nutrition is the most important component to achieving a flat stomach. Nothing is more important than food.

To obtain a flatter stomach, you will need to control blood sugar levels in order to lose body fat. This is best accomplished by consuming four to six meals per day. Do not mistake the definition of a meal for a six-course extravaganza. These types of  meals are alkaline foods and live foods that the body can easily digest.

Each meal is comprised with essential minerals and energy that the body can use readily.

Each food item below is assigned a number, which reflects its approximate value of alkalinity (+) or acidity (-) in one ounce of food.

The higher the number, the better it is for you to eat.

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credit: alkalinesisters.com

2. Ratios

It is unlikely that you will get tight abs and a flat stomach by consuming 80 percent of your calories from carbohydrates.

Ratios can vary quite a bit, but consuming more than 55 percent of your calories from carbohydrates will not be optimal for fat loss. Many people do quite well on extremely low carbohydrate plans and others on plans that are more moderate. As long as you follow the no more than 55 percent of calories from carbohydrates rule, you will be at a good starting point. The goal will be to progressively become in-tune with the foods you eat and listen to your body for it will tell you what it needs.

3. Timing

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I realized that four to six meals sounds like a lot, but you must keep in mind that the body is always seeking to store fat or energy.

The body does not care if you want to lose fat. In fact, your body would prefer to keep fat in order to accomplish its number one goal of keeping you alive in case of a future famine or drought

Always consider the body from the inside out and not the other way around. In order to control blood sugar, eat every two to three hours throughout the day. When using the most effective nutrient ratios, this helps to control blood sugar, which, in turn, assists in fat loss. Also, cleansing the body of toxins and waste will help eliminate the sludge that sits in the intestines, that circulates in the blood and lymphatic system. These toxins can sit in the joints and inhibit muscles.

4. Quantity and Quality

Some people practice these suggestions, but they still cannot lose body fat in order to flatten the stomach. In every case, they are still consuming too many wrong or mucus forming foods. It does matter how healthy your nutritional program is and if you are eating too much.

It is important that you find your maintenance portions first. Maintenance represents the amount of food that you consume without any changes in your weight. This will take some experimentation and some effort. You will also need to document what foods you consume and pay attention to its source. Try to stay away from processed food and pre-cooked food, high in sodium. Natural sources are what are best.

[An easy way to track progress is by downloading the “myfitnesspal” app on iphone or android.]

Kind of sounds like a lot of work, doesn’t it? All you need is a few weeks of dieting. After that, you will have your personal formula for success.

5. Slight Energy Deficit

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After you found maintenance, simply reduce your amount by a couple of spoonfuls.

The goal is have you eating as much as possible whilst still losing fat/waste, and retaining muscle. I do not want you eating as little as possible (thereby slowing metabolism and losing valuable muscle tissue).

Another goal is to preserve muscle and make your body a metabolic inferno. If you are not losing up to 1.5 pounds per week (it will fluctuate from week to week), then become more active. Then, monitor your progress after that week. You will probably be right on track.

6. Consistency

You may need to be on a nutrition program six days a week with one day being somewhat of a “no thought” day.

Unlike many, I’m not fan of the “cheat” day. I find that people tend to use it as an excuse to engorge themselves.

For example, on Sunday, you are allowed to have whatever you want emotionally but be sure to listen to your body. However, nothing extreme! When you pig out, blood sugar levels can be elevated for several hours or more. That will most definitely halt your body fat loss and actually backfire.

7. Weight Train

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At this point, you should be aware of the importance of resistance training.

Just 3 to 4 workout sessions, lasting no more than 35 minutes to an hour will do the trick. For every pound of muscle on your body, you will burn 30-50 additional calories per day.

Your workout routine should include the use of your abdominals to strengthen and build the abs. That way, when you achieve your lower body fat level, your abs will be tight.

8. Cardiovascular Exercise

Perform 3 to 5 days per week of cardio exercise for approximately 15-40 minutes.

During two of the days, you can exercise at a higher intensity level to accelerate fat loss–but only if you reach a sticking point. If you are a beginner, then remember to increase gradually.

Do these things listed consistently, keep adjusting calories SLIGHTLY and change your routine every 3 to 4 weeks. You will get a flatter stomach!

Are these methods easy? No, it is not easy but it is not hard once you get going. That is why so few people have a flat stomach and tight abs. Many are not properly educated or they are lazy. It does not matter if you have 10 pounds to lose or 100, this formula works. It’s just about ‘how bad do you want it?’

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What are some methods (not mentioned) that you have for burning stomach fat?

To learn more about Sherwood A. Grant, his specialized fitness programs, and health-related information, check out sherwoodagrant.com.