The Top 5 Flat Stomach Rules

1. Eat a lot of lean proteins and green veggies.

Remember that not all calories are created equal. Your body burns more calories breaking down and utilizing protein than it does with carbohydrates (especially simple carbs).

2. Lift weights to build lean muscle!

Research shows that for every pound of muscle you add, you burn an extra 35-50 calories per day while at rest. If that reason isn't good enough to motivate you, let me tell you that your metabolism also goes into hyper drive for HOURS after your workout. This means that you burn tons of calories and fat after the work is already done. This makes your task of losing stomach fat so much easier. If you want to flatten your stomach, building lean muscle should be priority number one!

3. If at all possible, do H.I.I.T (high intensity interval training) upon waking.

If you can't swing early mornings get your cardio in AFTER your weight training session. Your body is forced to break down fat cells if your glycogen stores are low. Weight training makes your glycogen stores low. It's that simple.

4. Drink plenty of water!

Your individualized recommendation will vary, but I can tell you that I drink about 1 1/2 gallons daily. This flushes toxins and can actually help your body flush fat from your system!

5. Hold your stomach the way you want it to look.

A great exercise to practice this with is called "Abs while driving" (don't worry, it's much safer than texting and driving). Simply relax your shoulders and focus on pulling your belly in towards your spine, hold it for 10 seconds, rest for 10 seconds, and repeat.

Bonus tip:

Your core consists of your hips, pelvis, lower back, abdominals, obliques, and lower back. If you have a weak core you are more than likely subject to lower back pain, hip imbalances, and countless other problems. The best measure for correcting these issues is to take preemptive action! Seek out a fitness professional or do your own research and begin training your core. Once you start flattening your stomach you will feel invigorated. Soon enough, you will look in the mirror one day and just smile. I may be a little biased but there are only a few things in life that are more satisfying than changing the shape of your body for the better.

My name is Patrick Williams.
I am a Personal Trainer and fat loss expert based in Fort Worth Texas.
If you want to get in great shape in 28 days, I'm your guy.

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Best Calorie Burning Exercises

Perhaps the most important thing to consider when choosing an exercise program is to find something that interests you and that you enjoy doing. The reason for this seems obvious: If you don't enjoy the activity (no matter how many calories you burn while doing it) the chances are pretty good that you will quit doing it before long. Naturally, you want to spend your time doing something that will improve your health and fitness but you also want to have some fun while you are at it.

Perhaps you have started some activities in the past that you thought might work but they just didn't quite meet your expectations or garner your interest and they were quickly set aside and forgotten. While many people enjoy hitting the gym and spending time on the machines to accomplish their workout goals, others can not bear the thought of doing that regularly to stay in shape. That's fine because there are a lot of options when it comes to finding the right exercise for you. Is it possible that you are one of the thousands of individuals who love to lace up a pair of boxing gloves and work out with a sparring partner or a punching bag?

Maybe cycling is the thing that gets your blood pumping and your heart racing. Does hiking the hills appeal to you? Many people have found the answer to their workout dilemma as they have discovered hiking to be not only body slimming and strengthening but also deeply fulfilling. It is estimated that a whopping 530 calories can be burned in an hour as one maneuvers a trail. That isn't too bad especially when you are enjoying yourself in the process. Hiking is one of the great cardio vascular exercises that help to build endurance and strengthen core muscles (along with thighs, calves, and back). Then, there is the scenery to be enjoyed while hiking which undoubtedly beats watching other sweaty bodies at the gym or some uninspiring television show on the big screen.

The fresh air is another boon to the feeling of well-being that we all desire. One does not have to be in tip top physical shape to start hiking. Much to the contrary, it is something that almost anyone can do. As with most other forms of exercises, it pays to start slowly and work up to a pace that is agreeable to you. The rest will come naturally.

Nancy Smith is one of the owners of RobbinsSports.com, an online retailer specializing in basketball backboards and punching dummies.

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