Ultimate Goal: Flat Abs!

Ultimate Goal: Flat Abs!

Getting flat abs doesn’t have to be rocket science if you follow some simple steps and stick to your guns on attaining the results you have always wanted.
If you ask a room full of fitness competitors who have ripped abs, they won’t tell you to do more sit-ups but instead will tell you to first focus on your diet and this 7 day plan starts off with tips on your healthy eating plan and then gets into a an intense workout.

The 7 Day Flat Abs Strategy – Part 1: Diet
In order to burn more belly fat, you need to boost your metabolism overall. This is your body’s ability to burn fat, but you can’t target your belly fat specifically. You just need to eat the right kinds of foods to burn more fat all around. Of course it’s also critical that you cut down on the foods that lead to weight gain in the first place.
Over the course of the next 7 days, I want you to make 3 changes to your diet that will totally get you on track with flatter, more toned abs. Here’s what you need to do:
1. Ensure you’re eating the right kinds of fats. You don’t need to cut out all fat from your diet, but you do need to remove all saturated and trans fats, like the kind found in butter, dairy, other animals fats, and fried foods. Go for healthy fats like those found in avocados, salmon, and almonds – they’ll actually help you burn more fat!
Taking an omega-3 supplement like NOW Ultra Omega-3 has been shown to redistribute fat away from you waistline in some studies, and boost metabolism overall.
2. Cycling your carbohydrate intake. Reducing your carb intake is the regular old school approach, but cycling your carbs depending on when you are exercising is the new school more progressive technique that athletes take.  The simple way to think about it is simply to load up on carbs the night before a major workout routine.  This will ensure your muscles have the sugars they need to burn and push you to that next level.  Here’s a great Carb Cycling Meal Plan you can follow which is fully detailed out.
3. Eat more protein. Protein is hands down the best flat abs macro-nutrients available. Not only does it keep you full longer and prevent cravings, it also burns more calories and fat during digestion. Plus it support lean muscle growth, which will enhance your metabolism long-term. I like taking a real clean protein powder to enhance my protein intake without a whole bunch of calories and I cycle between Optimum 100% Natural Whey and Gardenia All Natural Vegan Protein which have no other additives in it that you don’t want.
The 7 Day Flat Abs Strategy – Part 2: Workout Like It’s No One’s Business
Now that your eating is under control, it’s time to get moving. Much like your healthy eating efforts, it’s not really possible to target your exercise so that you’re only burning belly fat. So it’s necessary to exercise your entire body to burn more fat all around.
A combination of cardiovascular exercise and weight training works best. Follow this 7 day flat abs workout plan for some pretty awesome results:
Day 1 – Cardio & Abs

• 30 minutes of intense cardio (running or cycling)
• 3 sets ab twist with pulley (view exercise)
• 3 sets ab crunches (view exercise)
• 3 sets woodchopper (view exercise)
• 3 sets Russian twist (view exercise)

Day 2 – Lower Body Training

• 10 minutes of moderate cardio
• 3 sets barbell deadlift (view exercise)
• 3 sets front dumbbell squat (view exercise)
• 3 sets lateral lunge (view exercise)
• 3 sets calf raises (view exercise)
• 2 sets leg extension machine (view exercise)
• 2 sets leg curl machine (view exercise)

Day 3 – Cardio Focus

• 20 minutes of running on treadmill
• 20 minutes of cycling
• 10 minutes of rowing machine

Day 4 – Upper Body Training

• 10 minutes of moderate cardio
• 3 sets dumbbell chest press (view exercise)
• 3 sets lat pull down (view exercise)
• 3 sets barbell bicep curl (view exercise)
• 3 sets tricep extension with rope (view exercise)
• 2 sets back extension (view exercise)
• 2 sets dumbbell shoulder press (view exercise)

Day 5 – Cardio & Abs

• 30 minutes of intense cardio (running or cycling)
• 3 sets ab twist with pulley (view exercise)
• 3 sets ab crunches on stability ball (view exercise)
• 3 sets bosu ball stairclimbers (view exercise)
• 3 sets oblique crunches on stability ball (view exercise)

Day 6 – Cardio Focus

• 20 minutes of running on treadmill
• 20 minutes of cycling
• 10 minutes of rowing machine

Day 7 – Light Cardio & Flexibility Training

• 20 minutes of light cardio outdoors (walking, cycling, or light jog)
• 30 minutes of flexibility training (stretching or yoga) – see my Flexibility Training Routine or try this Carb Cycling Meal Plan.

Take a day of rest after this 7 day flat abs jumpstart strategy, and then get back at it, doing at least 6 days a week of training for optimal results. You’ll be seriously motivated after the first 7 days, and in just a few weeks, you’ll see some killer results!