11 Ways To Get A Flat Stomach

So you want to know how you can get a flat stomach fast? Well you have found the right article. I'm about to share some tips with you that's so easy you are not going to believe it! If you do exactly what I share with you, these are proven tips that works like magic.

1. Drink plenty of water. I know that you've heard this many times. Well it's simply because it's true! This is one tip you definitely won't to be sure to do.


2. Don't over fill your plate. When you do this you will usually try to eat all of it. So simply cut down on the portions you put on your plate.


3. Do at least 30 minutes of exercises a day. Be sure to make sure it's something that makes you work up a good sweat and speeds your heart rate up. Some examples are jogging, Zumba, or any type of dance exercise.


4. Quit with the junk foods. Why don't you substitute those chips and ice cream for some fruit or organic nuts. Junk foods really puts the weight on.


5. Eat your vegetables raw. Did you know that raw vegetables take longer to digest than cooked vegetables? Therefore you stay full longer and therefore eat less.


6. Wear a support garment. Did you know that muscles have a memory? Yes they do. You want to wear a garment that you can also work out in. Gets your desired results faster!


7. Get the proper amount of sleep. Not getting the proper rest really slows down your metabolism. If your food is not digesting at the right pace, how will you ever get a flat belly?


8. Eat fast digesting foods. I bet you didn't know that fruit is the fastest digesting food? Therefore, you might want to include lots of it in your diet.


9. Watch your posture. I know you may think that this is crazy. Well if you think about how some people just walk around with their head down and belly muscles hanging out and leaning forward, you could see why this matters.


10. Omit salt out of your diet. Did you know that salt causes fluid retention? This makes the mid section look bigger.


11. Eat enough carbs. If you don't eat enough, you won't have enough energy to follow any of these steps. Starving yourself is not the answer!

I'm sure you was expecting some much harder tips. Well, now you know how to get a flat stomach without much effort at all. You simply have to just make your mind up and do it! You now have no more excuses, so go on and start achieving your goal today.

Exercise to Reduce Waist Size - Top 5 Exercise to Help You Reduce Waist Size

If you have always been seeking ways to get rid of those excessive fats from your waist, an exercise to reduce can actually help you at some point as it can improves and shapes the waist as you consistently do the exercise. You need to have certain concentration in doing it as it will help you achieve your purpose.

Whatever we may call it, love handles, pot handles, oblique's, etc. they all pertains to our waist which is also considered one of the stubborn area of the body next to the stomach that fats can't help but accumulate in there. The more we eat fatty and other unhealthy foods, the more fats can be stored in our body specifically in our waist especially when life is sedentary. You see, having a slim waist and a larger waist is a big difference. Your smaller waist can give you all the benefits you want: look good and attractive, wear any clothes you like, wear swimsuit at a beach, giving you a health and longer life. As with larger waist, you will have the hard time to get rid of it especially when foods are tempting. With a larger waist, sure you will not be that confident in wearing clothes you actually want but it doesn't just fit you anymore. For sure you will choose to buy dark colored clothes to cover those flabby waists, and for sure, you have been trying to find the best gadget in town to reduce waist. However, no matter how you try to find one, flabby waist can only be reduced by asserting practical ways, such as diet and exercise. With exercise alone, you will be able to appreciate change little by little.

If we maintain proper coordination between the energy stored and burnt, we always feel light and healthy. So in this article, it will show you exercise to reduce waist size:

Before doing specific exercises for working out the waist, cardio exercises are very important in every weight loss plan, whether you want to reduce fats on your tummy, face, arms, and waist. Our cardio exercise workouts our total body allowing us to burn fats of the entire body including the waist. So the waist exercises will add more effect that the cardio gives, and so making the best result. Just do cardio for 30 minutes daily such as swimming, running, jogging, brisk walking, etc.

Windshield Wipers

• Lie on the floor and back pressed against the floor.
• Now, with your legs straight, raise it on right side at least 6 inches from the floor and then lower the legs few inches from the floor and then hold it.
• Get back to the starting position and do it on the other side.

Seated Twists

• Sit on a chair or on a stability (exercise) ball) with back straight and eyes looking entirely forward.
• Hold then your arms stretched in front of you in a shoulder height.
• Now, turn your upper body to one side as far as it can go and hold into such position for 10 counts,
• Get back to the starting position and repeat on the other side.

Bicycle Crunches

• Lie on your back on the floor with hands behind your hand.
• Raise both legs 6 inches above the floor, and bend one right knee.
• Now, bring the left elbow towards the right bent knee and do it also on the other side with left knee bent and bring right elbow to the bent knee. Do it alternately.
• You are as if pedaling on a bicycle.
• Do as many steps as you can.

Exercise Ball Side Crunch

• This is an exercise that specifically targets the waist.
• Lie on your side on the exercise ball with your feet apart flat on the ground for stability.
• Now, do crunches on side raising the body off the ball. Bend on your waist and pressed it really to get the full effect of the exercise.

Russian Twist

• This exercise to reduce waist is one of the hardest exercises but can improve strength.
• Lie on your back on a stability/exercise ball with feet flat on the ground and few inches apart.
• Hold hands together and move it to sides together with your upper body and hold for 5-10 seconds. Go back on the center and repeat on the other side.

The Best Foods to Give You a Six Pack

Many people want to get a six pack but are unable to, due to constraints of their diet. Eating the right food is something that prevents *most* people from getting a six pack and this tutorial is going to show you the best goods to eat to give you a rippling set of abs. To start with, it's best if we flip the situation on its head and start with the foods & drinks that you should NOT eat. These foods are the most damaging to your six-pack efforts because they pump your body full of fat and put it on your stomach, covering your abs. You must stay away from these foods:

• Beer (the WORST enemy of a six pack)
• Sugary foods
• "Junk" food such as McDonald's
• Microwave meals that contain preservatives
• Fatty foods such as cheese and butter
• Candy
• Anything that's got a lot of fat and sugar inside

Most people don't realize that what you eat directly affects your body; meaning that if you eat a lot of sugar-laden foods & drinks, you're just begging to have fat put onto your stomach, making a six pack almost impossible to achieve. Fortunately, there's are foods which work very well to give you a good set of abs by keeping fat levels low and encouraging a high metabolism:

• Water (and LOTS of it)
• Protein-rich foods
• Chicken
• Pasta
• Fish
• Fruits
• Vegetables
• Wholegrain
• Nutritious foods (NOT processed)
• Organic foods

Getting six pack abs isn't about eating as little as possible or even controlling your food intake. It's mostly down to what you eat that gives you the best results. We've found that eating a varying amount of protein-rich foods will give your body the resources it needs to really grow your abs... and then eating the likes of fruits and vegetables will just keep the fat off and raise your metabolism with it.

The real secret to getting a good set of abs is to eat these foods in a certain way. Your body is constantly working with what energy it has, and making sure it has enough is crucial. However, you also need to make sure that you're eating the right types of energy that will be used to make your body leaner and more toned. And that's where eating the right mixes and amounts of foods comes in. In order to get a six pack in the fastest and most effective way, you should really focus on getting a proven diet to control the fat in your body.

Get Flat Abs - 7 Tips to Burning Belly Fat and Getting Six Pack Abs

Everybody wants to know the secrets of how to get flat abs. But not many are willing to do the work involved. So if you thought that getting six pack abs was only about taking a magic pill that will guarantee you results then keep looking. For those who are serious read this article to learn how to do it through diet and exercise.

1) Eat clean foods. Starting with diet is always the smart way to go. Your body will need fuel for your workouts. So start eating healthy natural foods like fruits, veggies, lean meats, and nuts. These are the kinds of foods that will teach your body to burn fat and build abs fast.

2) Get more protein. For building muscle protein is needed. Don't stress over getting a gram of protein per pound of body weight. Just getting about 80% of that is perfectly fine.

3) Limit your starchy carbs. Breads, pasta, rice, and even oats all fall under this category. They are loaded with calories and complex carbs that will turn into fat if not burnt off.

The best times to have them are for breakfast because it is early in the day and after a workout because your muscles need to recovery properly.

4) Get fruits or veggies with each meal. For maximuam fat loss around your midsection get your carbs from fruits and veggies since they are low in calories. Vegetables are known to have "negative calories".

5) Drink water after each meal. Eight glasses of water each day is fine. But if you want to really help wash away your gut try drinking twelve cups to a gallon a day. If you eat 6 meals a day then get two cups with each meal.

6) Do effective ab exercises. The kinds of exercises that help your body burn belly fat and build abs include reverse crunches and crunches on an exercise ball. Regular crunches are not effective and should be replaced by one of these.

7) Compound exercises are effective too. Exercises like squats, chest presses, deadlifts, rows, and chin ups are all powerful for working your core. After a while this will really add to the depth of your six pack.

The most efficient way to get abs I believe is having 3 full body workouts a week like on Monday, Wednesday, and Friday for example. With each workout include 4-6 compound exercises and then two ab exercises at the end to hit them hard. That is how to get flat abs.

An Abs Work Out - 5 Powerful Methods to Getting Six Pack Abs

You need to start a solid abs work out program and diet regimen to really burn the belly fat and build six pack abdominals. Read on to learn the 5 effective methods to do this.

1) Before we get into your work out. Start with diet. Eat healthy natural foods most of the time. Foods in their most natural state include lean meats, fruit, vegetables, and nuts. These should all be staples of your diet.

2) Eat more. Try to reach 5 or 6 small meals each day. Eat breakfast every morning and then every 3 hours after that. You do not have to hit 3 hours on the dot just try to fill your stomach up with healthy foods every 2 to 3 hours a day.

3) Work on your abs work out. Do not do crunches. They strain your back and neck. They have very little effective on your abdominals. Instead do effective ab exercises that actually target your abdominals like reverse crunches and planks.

4) Compound exercises are effective for fat loss. Even effective ab exercises like reverse crunches are ineffective for losing belly fat.

Which is why your workouts should include exercises like squats, deadlifts, and rows. These types of exercises burn fat and build muscle all over for great effect.

5) Do not give up. After a couple of weeks on your abs work out program you may get frustrated and feel that what you are doing is not effective. But you need to stay motivated. Getting six pack abs will not happen overnight.

Stop crunching and try this simple routine for absolutely ripped abs

Sorry guys, but crunches and sit-ups will never give you rock-solid abs on their own. Research has found that many of these popular movements that are supposed to get you a chiseled mid-section in no time don’t actually produce any significant results and place a lot of strain on other parts of the body such as the neck, spine and lower back. Instead, you should first try harder to eat right and reduce your body fat by burning more calories than you consume (belly fat does a wonderful job at covering them up, remember?).

Some seasoned bodybuilders would even go as far as to say that abs are made in the kitchen and not in the gym. Next, you have to engage in a diverse workout routine that targets each of the upper and lower abdominal muscles and works them from every possible angle.

There is more to the abdominal area than the six-pack – this muscle group includes many interconnected muscles that run up the back and stretch down to the butt, and all of them should get a piece of the action if you want to get the kind of ripped stomach you see on magazine covers.

Forget about crunches and try this program of six exercises that effectively target all abdominal muscles and promote greater fat loss and a better muscle building response than any of the traditional abs exercises. You can do them in straight sets, resting 30 seconds between sets, or in a circuit with no rest between exercises.

Ready to build a washboard mid-section? Make your abs scream with the routine below!

1. Flutter kicks

Lie on your back with the head and back relaxing on the ground, arms extended by your sides. Tighten your abs and hold the legs straight out and lifted about six inches above the ground. Start the movement by lifting the left leg higher than the right leg, then lower it as you lift the right leg higher. This should be done quickly, in a scissor-like motion.

You can also tuck your hands underneath the glutes for a better control of the movement. One kick with each leg constitutes one rep. Perform 5 sets of 15 reps.

2. Straight leg raises

Lie on your back with the head and back relaxing on the ground and the legs extended. Keeping the knees straight and close together, slowly lift your legs straight up towards the ceiling until they are about perpendicular to the floor, if possible. Hold the position for a few moments, keeping the lower abs contracted. Slowly return to the starting position.

3. Side raises

Lie on the side with a straight body and have your body weight distributed on your forearm. The feet should be on top of each other. Lift your hips up off of the floor, powering the movement with your forearm, so that your whole body forms a straight line, with the head and neck aligned with the rest of the body.

Hold the position for a few moments, then slowly lower your hips back down to the floor. Perform 5 sets of 15 reps.

4. Oblique crunches

Lie on your right side with the legs on top of each other, bent at the knees. Place the left hand behind your head. Start by moving your left elbow up and crunch as high as you can.

Hold the position for a few moments, focusing on the contraction in the obliques. Slowly return to the starting position and do a few more repetitions on the left side, then switch and repeat on the right side. Perform 5 sets of 30 reps (15 reps on each side).

5. Alternating elbow-to-knee

Lie on your back and cross your arms across your chest so that the right hand rests on the left shoulder and the left hand rests on the right shoulder. Crunch up and bring the right elbow towards the left knee, then drop back to the floor. Then alternate to the other side and bring the left elbow towards the right knee. Perform 5 sets of 30 reps (15 reps on each side).

6. Reverse hip crunch thrusts

Lie on your back with your head and neck resting on the floor, bent knees and flat feet. Your arms should be by your sides. Keeping a tight core, slowly roll your legs up towards your ears, bringing the hips up towards you. Hold the position for a few moments, then slowly lower the legs back to the floor. Perform 5 sets of 15 reps.

These exercises are simple yet very powerful and the high number of sets is guaranteed to get your mid-section burning. So if you want to rock some impressive abs this summer, start sweating right now!

3 Arm Workouts To Turn Pistol Arms To Cannons

When training your arms, it’s important to think about the way in which the muscle can move. The biceps muscles will be contracted by flexion at the elbow, and the triceps muscles will be contracted by extension at the elbow.

So – when performing a bicep curl, the best way in which to fully contract your bicep is by fixating your elbows, keeping your shoulders low and slowly raise the dumbbell or barbell to find maximal contraction at the bicep muscle without the shoulder joint being worked.

Similarly with the triceps, fixation of the elbow joint and only using your triceps to do the work by keeping your scapulae retracted, pecs up and allowing your elbows to completely extend out to find maximal contraction of the triceps.

Following on from this explanation, here I present 3 different ‘Arm Day Workouts’ to follow, working on different angles in which, ranges, time under tension and rest periods!

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Arm Workouts for

Strength & Muscle Growth

As a part of your weekly training routine you could add in these 3 arm workouts.

Looking a little like the following:

DAY	AM	PM
MONDAY	ARMS 1	ARMS 2
TUESDAY	LEGS	–
WEDNESDAY	TORSO	–
THURSDAY	REST	–
FRIDAY	ARMS 3	–
SATURDAY	TORSO	–
SUNDAY	REST	–

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Arm Workout #1

Order	Exercise	Sets	Reps	Tempo	Rest
A1	BB Close Grip Press	4	6-8	3010	30s
A2	EZ Preacher Curl	4	6-8	3110	100s
B1	EZ Bar Lying Tricep Extension	4	8-10	3110	30s
B2	DB Spider Curl	4	8-10	3010	100s
C1	Close Grip Press Up (on a bench if needed)	4	8-10	3010	30s
C2	Incline DB Curls	4	12-15	3010	100s
D1	Duel Rope Extension	4	20	3010	30s
D2	Straight Bar Cable Curl	4	20	3110	100s
E1	Single Arm Bicep Curl	1	5 mins	2010	–

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Arm Workout #2

Order	Exercise	Sets	Reps	Tempo	Rest
A1	EZ Bar Lying Tricep Extension	5	12-15	2020	30s
A2	EZ Preacher Curl	5	12-15	2020	100s
B1	Single Arm Tricep Extension w/cable	5	12-15	2020	30s
B2	BB Spider Curl	5	12-15	2020	100s
C1	Standing Tricep Extension with EZ Bar	5	12-15	2020	30s
C2	Cable Spider Curls	5	12-15	2020	100s
D1	Overhead Bicep Curl on a Lat Pull Down	1	50	2020	x

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Arm Workout #3

Order	Exercise	Sets	Reps	Tempo	Rest
A1	Close Grip Banded Fat Gripz Press	5	20	3010	120s
A2	Close Grip Press Up	5	20	3010	120s
B1	EZ Bar Fat Gripz Preacher Curl	5	20	3010	10s
B2	Seated 1 1/4 Curl	5	20	3010	60s
C1	DB Lying Tricep Ext	5	20	3010	10s
C2	Duel Rope Extension	5	20	3110	60s
D1	BB Spider Curl	5	20	3010	10s
D2	BB Reverse Curl

You Should Stop Eating These Food Items If You Want A Flat Tummy

A flat stomach is a desire that both men and women have. Getting there can be a little tricky if your everyday lifestyle is hectic and if your nutrition is not proper. Now it is very easy to get rid of the belly fat around your waistline. Of course, drinking lots of water is good for shedding the extra pounds, but a healthy food diet also plays a major role in eliminating belly fat.

Looking for a way to trim belly fat? Here are some foods you need to avoid from your daily routine if you want to get a flat stomach. You will banish bloating and drop some fat on your abdomen immediately.

Dairy products are a big NO!

Dairy products tend to bloat the belly instead of flattening it, so kiss milk and every similar product goodbye for good. Unpleasant gasses can also occur if you consume too much dairy foods, so keep that in mind when trying to lose abdominal fat.

Still, if you are a fan of dairy products, yogurt is the best option for you.

Eliminate processed foods, coffee, refined sugar and alcohol.

You have to sacrifice and avoid intake of coffee and alcohol to get rid of belly fat. The processed food increases the process of fat accumulation and thus leads to a bulky tummy. Refined sugar is an obstacle in the process of burning fat. Thus, avoid them in your daily diet.

Lower salt intake.

Salt is the key culprit for creating cellulite and making you gain weight as it reduces the water from the body and prevents natural digestion. So, be wise and eliminate salt once and for all.

Hot spices, go away!

The significant reason for stomach irritation is the enhanced secretion in the stomach, which is triggered by the intake of spicy foods. As a matter of reality, the intake of hot spices triggers digestion problems and promotes the build-up of belly fat. For that reason, aim to remain away from these spices.

Reduce Carbohydrates.

Carbohydrates maliciously act against the belly slimming process, by creating additional fats and making you feel bloated. With this being said, you ought to decrease the consumption of pasta, bread, and sweetened food. Instead, replace those with protein-based food and be amazed by the positive outcome.

Consume more fruits.

Fruits are always healthy to eat. But you have to be careful to choose right fruit for weight loss. Intake of pears or apples will provide you more fructose which will slow down the body metabolism. Get some citrus fruit added in your diet to reduce belly fat.

Eat foods rich in fiber, especially viscous fiber.

It is often claimed that eating plenty of fiber can help with weight loss. The best way to get more fiber is to eat a lot of  vegetables and fruits. Legumes are also a good source of fiber along with some cereals like oats.

Eat more protein-rich foods.

Protein is the most important macronutrient when it comes to losing weight. If weight loss is your goal, then adding protein is perhaps the single most effective change you can do to your diet. Protein rich foods include whole eggs, fish, seafood, legumes, nuts, meat, dairy products and some whole grains. These are the best protein sources in the diet.

Do not eat sugar and avoid sugar-sweetened beverages.

Added Sugar is very unhealthy. When you eat a lot of refined sugar, the liver gets overloaded with fructose and is forced to turn it all into fat. Make a decision to minimize the amount of sugar in your diet, and consider eliminating sugary drinks completely this includes sugar-sweetened beverages, fruit juices, and various high-sugar sports drinks.

Source :

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