HELP! Flat stomach?

Hi, I'm not sure when you can expect a flat tummy and thigh gap.

I reached my goal weight and still don't have either! Embrace your body's changes...

Mine has certainly improved but still have a lot of toning to do that has little to do with my weight on the scales..

First of all congrats on your progress! But to your question, what I've read and heard suggests that stomach fat goes away when you burn overall fat, but by adding in strength training you'll burn more calories and have toned muscle underneath so when the fat is burnt off you'll be toned. I've seen skinny people with fairly round stomachs so I highly suggest working on those muscles! The running will absolutely build leg muscle but it never hurts to add in strength-training. Everything I've heard recommends mixing up cardio with weight training. If you have some $ to drop the Insanity workouts are HARD but effective as long as you're doing the exercises properly. And of course, diet is extremely important. An article in Oprah my mom read decided that you can't out-exercise a bad diet. Make sure you're getting enough nutrients, water, and protein (especially necessary as an athlete!) without overdoing it and you'll be fine. If you notice you've plateaued, as will happen, change it up. Add intervals, bike instead.. Our bodies adapt. In a weight-lifting class I took my instructor taught us to change up the workout every 3 months if we are consistently sticking to one.

Oi, that's a lot. I know most of that is the stuff you'll read repeatedly but it's for good reason. And again, congrats and good luck! What you've done is already an incredible feat so don't be down on yourself if you aren't seeing the results you want as quickly as desired.

A thigh gap is all genetics I'm afraid

A flat stomach can be worked on. Go gradually harder in your resistance training! Add more weight, do more reps and maybe look into free weight exercises with a barbell.

And eat back your exercise calories!!!
It sounded like you eat 1300 and burn 300 giving you a net of 1000... eat those 300 back.

Eat at a moderate (not extreme), deficit and lift heavy free weights. Look into Stronglifts 5x5 or Starting Strength for a lifting program. New Rules of Lifting for Women is a recommended read as well. Combine that with 20-30 minutes of cardio 3 times a week and that should give you the best results. Whether you'll get the specifics you are looking for depends at least partly on your body as well, so be prepared for that as well.

Also, check this out to see what can happen in a fairly short amount of time on a good lifting program 3x per week and eating right. http://www.myfitnesspal.com/topics/show/1241092-update-pics-to-another-heavy-lifting-nsv

If she wants a thigh gap, then weight lifting isn't the way to go, I'd say.

In fact, most forms of 'being healthy' as far as fitness go are going to hinder that - though a big part of it is genetics.

If she wanted a flat tummy and a 'toned' fitness model look however, then I'd certainly advise starting strength or similar.

Whatever, it is going to require a bit of time to get the tummy really flat, from what I've seen - and again, genetics will play a part too.

SQUATS , DEADLIFTS, COMPOUND EXERCISESS !!!!

NUTRIENT DENSE FOOD AND MEAL PLANNING , RESEARCH INTERMITTENT FASTING!

SQUATS!!

STAY UNDER YOUR MACRO's , IIFYM ( If it fits your macros ) EAT THAT ****, DON'T SET YOURSELF UP FOR FAILURE BY STARVING OR EATING ****TY FOOD AND JUMP STARTIN THOSE CRAVINGS

GET AT LEAST 8 HOURS OF REST

SQUATS!

TRAIN INSANE OR REMAIN THE SAME
MUSCLES AREN'T MADE INTHE GYM, THEY'RE MADE IN THE KITCHEN!!

DID I MENTION SQUATS??!
( FORM for FUNCTIONALITY AND RESULTS )
variations if you're not ready to do the lift with proper form, also deadlifts. These 2 exercises are so key and I find they get neglected for either being too hard or people just don't like doing legs for some reason. Another thing is these 2 exercises alone will get you an amazing stomach if done correctly . ( tempo, form, weight, rest times )

Msg me if you want any info or add me up!
GOOD LUCK

AND TO ALSO ADD,

FIND HIIT ( high intensity interval training ) programs, you can incorporate these a couple weeks with weight training.
Theirs lots of stuff

And patience = ) it will come if the efforts there .

Thigh GAP!!! Are you serious. Only necessary for SPONGEBOB!!! That is one of those things either you have it or you don't, its in your genes....

Not a BIG theigh gap the ones that curvy people have

can you post a picture of what you are describing?

because this gif here shows how the thigh gap is mostly on your posture.