Really! - how do you get a flat stomach?

Lots of hard work exercising, getting your bf % very low.

...by losing weight.

If you are not overweight, then you need HIIT and heavy lifting routines. Works every time!

Abs are made in the kitchen... seriously they are. Eat clean, clean, clean. Specifically no added sugars or processed foods.



For added success, the more muscle you have the more calories you burn at rest. Strength training your whole body will make your body far more efficient. This helps tremendously when reducing BF.

A lot of good advice here. My wife has a flat stomach, and she keeps it by religiously watching the kinds of food she's eating, along with more than an hour of exercise a day for at least five days a week. Getting toned in that region is not particularly hard, but keeping the fat from accumulating there is. Any little fat you gain typically goes to your midsection first, while any amount you lose is gonna be taken out of it last.

Basically you need to lower your body fat percentage by minimizing sugar, quick carbs, sodium, etc. and maximizing protein intake. Processed food typically has very high level of sodium, which makes your body retain more water, which obscures the six pack underneath.

Your Dr. Is an idiot.

Oh and Im diabetic so I do stay away from processed sugars most days BUT when i do decide to "go on er", it's a all or nothing kind of thing. When it happens, I indulge in a chocolate bar, a $1 worth of 5 cent candies, a box of nerds, and some ketchup chips.

What are ketchup chips...? :huh:

I have found that doing speed workouts, in addition to distance running and a strength training program works best for me, but then that should work for everyone.

This. Adding sprints to my running workouts helped me lose 4 inches around my hips/lower belly in eight weeks. Also, doing ab workouts faster and combining intervals of lowering the heart rate and speeding it back up has helped my body fat.

Thanks for the info! Yes, I deadlift, OHP, squats, lunges, barbell rows. Play badminton once a week and go for a walk once or twice a week. I have been avoiding most processed foods but I still eat wholegrains like rice, pasta, bread. I always end up with more fruit than veggies. I have fish once or twice a week. I LOVE greek yogurt and peanut butter. I plan to reset JM 30DS on April 1st. I just did Level 1 so far and 2 times of Level 2. But it's been like 10 days since I did it again so Im just gonna restart the whole thing on April 1st. I have an issue with water so I always have MIO flavor enhancer in it. I currently eat around 1700 cals a day and my TDEE is 2024 and BMR of 1450 approx.

Rice? Brown or White? White is not good for ABs.

I suspect the doctor was trying to get at creating a caloric deficit. Historically physicians have not been well-educated in the area of diet so he didn't do a great job of saying that.

Are you talking about a stomach where you can see your abdominal muscles more distinctly or an area you can rest a plate when you are horizontal? You can have a decent amount of body fat (trim but not cut) and still have a relatively "flat" abdominal area depending on how your fat is distributed. Abs also do have some shape when they are built. How often and how many reps do you work your abs now? Mine now (post babies) respond best to daily work.

Abs are made in the kitchen... seriously they are. Eat clean, clean, clean. Specifically no added sugars or processed foods.



For added success, the more muscle you have the more calories you burn at rest. Strength training your whole body will make your body far more efficient. This helps tremendously when reducing BF.

This is the only good advice in this thread.