What is the best method for achieving a flat stomach?

  • Posted by a hidden member.
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    Feb 25, 2011 1:50 AM GMT
    I keep getting advertisements of a "better way" than crunches or sit-ups but, when you get to the very last link they want you to pay some crazy amount for their "secrets". What do you know that the rest of the world doesn't know for working out the abs and preferably not straining your back?
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    Feb 25, 2011 3:20 AM GMT
    I don't really think ab crunches do much except build stronger ab muscles. The thing you want to get rid of is fat, and that will happen if you do more cardio and burn off more calories than you are consuming presently. Ah, also watch your diet.

    Happy running!
  • jagjock

    Posts: 232

    Feb 25, 2011 3:25 AM GMT
    not sure grew up on a ranch and ate red meat my hole life. so diet plays huge part i will say and i danced for years and taught hip hop so it has helped
  • Hammer89

    Posts: 237

    Feb 25, 2011 3:28 AM GMT
    Suck it in, girl, suck it in!
  • xKorix

    Posts: 607

    Feb 25, 2011 3:31 AM GMT
    Here's an excerpt from Tim Ferriss's book "4 Hour Body" that you want to read. It has probably the two best exercises there is for abs.

    http://nexgadget.com/2010/12/15/4-hour-body-six-minute-abs-bodyhack/

    You also have to make sure of two things; that your body fat is low enough and that your pelvic tilt/posture are correct(can be corrected with exercising your TVA muscles and hip flexor stretches), or else your stomach won't be flat or firm even if your body-fat is low.
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    Feb 25, 2011 3:45 AM GMT
    Thing is I subscribed to a Mens Fitness newletter and there was a link to a more effective alternative to sit-ups and crunches but they expected me to by a whole video set which, was stupid!

    My body too changes REALLY fast depending on my diet. I am amazed at 40 that I still have a higher metabolism than most. Cardio I tend to do more in the Summer when I surf so perhaps it will become more flat than slightly bloated.
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    Feb 25, 2011 3:50 AM GMT
    Most people, when they are working out their abs with crunches and sit ups, usually do them wrong and then wonder why they aren't working.

    1) Don't put your hands behind your head.
    Station them lazily by your ears so that they are barely touching them. This way, you don't pull your head while trying to crunch. Also, don't use your elbows as leverage to sit up, only engage your abs.

    2) Keep your head up.
    People tend to duck their chin while sitting up, preventing them from doing the full sit up and getting the most out of it. Look at the ceiling the whole time and you'll feel the crunch more.

    Being a diver, we do a LOT of dryland and abs. Here are some alternative ab work outs...

    1) Around the worlds.
    Lay on your back on a mat so your head is in the corner. Grab onto the sides of the mat. Lift your legs 6 inches off the ground, then swing them to the side so that they swing up and over your head and then back down to their original position (You should feel like a clock with your legs swinging in a circular motion like the hands of a clock). the object is to get your legs as close to your feet as possible, and as close to the ground as possible without touching. Do 10 of these one way, then reverse direction.

    2) Hollow holds.
    Lay on your back on a mat. With your hands placed on your quads, pic up your feet about 3 inches off the ground as well as your back and shoulders so that you are stiff as a board in a slight curve. Hold this position for 45-60 seconds.

    3) Rock n' Rollers
    Get into a hollow hold (above) then rock to the front so that your feet hit the ground, then rock backward so that your shoulders hit the ground.

    I have like 30 more if you want something other that just crunches and sit ups. It's good to switch up your routine.
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    Feb 25, 2011 4:05 AM GMT
    Allathlete saidMost people, when they are working out their abs with crunches and sit ups, usually do them wrong and then wonder why they aren't working.

    1) Don't put your hands behind your head.
    Station them lazily by your ears so that they are barely touching them. This way, you don't pull your head while trying to crunch. Also, don't use your elbows as leverage to sit up, only engage your abs.

    2) Keep your head up.
    People tend to duck their chin while sitting up, preventing them from doing the full sit up and getting the most out of it. Look at the ceiling the whole time and you'll feel the crunch more.

    Being a diver, we do a LOT of dryland and abs. Here are some alternative ab work outs...

    1) Around the worlds.
    Lay on your back on a mat so your head is in the corner. Grab onto the sides of the mat. Lift your legs 6 inches off the ground, then swing them to the side so that they swing up and over your head and then back down to their original position (You should feel like a clock with your legs swinging in a circular motion like the hands of a clock). the object is to get your legs as close to your feet as possible, and as close to the ground as possible without touching. Do 10 of these one way, then reverse direction.

    2) Hollow holds.
    Lay on your back on a mat. With your hands placed on your quads, pic up your feet about 3 inches off the ground as well as your back and shoulders so that you are stiff as a board in a slight curve. Hold this position for 45-60 seconds.

    3) Rock n' Rollers
    Get into a hollow hold (above) then rock to the front so that your feet hit the ground, then rock backward so that your shoulders hit the ground.

    I have like 30 more if you want something other that just crunches and sit ups. It's good to switch up your routine.


    Wow, those are great tips. Thanks!
  • Posted by a hidden member.
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    Feb 25, 2011 5:02 AM GMT
    Stomach is mostly about diet. There are muscles under there for sure but its hidden by fat cells. Take a pair of shoes and put them on your mattress. Then pull a flat sheet over them. You can see the outline of the shoe laces and other details. Now take a comforter and lay it over the shoes. What do you think you will see? Mounds.

    For most guys, simple crunches is all that is needed to tighten the loose muscles back up. BUT, in order to see them, you need to get rid of that comforter of fat that covers those muscles. Sugary carbs, late eating, and large meals are the biggest culprit. I lost 30 lbs and have kept them off by simply limiting carbs (desserts, white rice, crackers, soda etc) and being sure to work out 5 days a week for at least 45 minutes. If you can sneak it in a quick exercise after lunch or dinner, that is great too. Try walking up and down stairs or around your building/house after dinner. Jumping jacks, pushups, anything to get the blood pumping a little harder for 10 min.
  • UnluckyTitan

    Posts: 106

    Feb 25, 2011 5:17 AM GMT
    Just stop eating.
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    Feb 25, 2011 5:23 AM GMT
    Allathlete said
    ...the object is to get your legs as close to your feet as possible...

    Um... what? icon_confused.gif
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    Feb 25, 2011 6:54 AM GMT
    Thanks guys, I have cut down on steak and started running about a week ago and do admit the bloating has gone down quite a bit. But, I'm greedy now and want to see some muscle too... I want to forget I ever was bloated.icon_biggrin.gif

    One more thing, I have an extra gut problem that can overtake me even within a week because HIV includes some digestive problems. It is hard to stay on top of.
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    Feb 25, 2011 7:01 AM GMT
    pm_83 said
    Allathlete said
    ...the object is to get your legs as close to your feet as possible...

    Um... what? icon_confused.gif


    Head... sorry. Wrote that up in a hurry.
  • coastguy90814

    Posts: 661

    Feb 25, 2011 7:12 AM GMT
    I would say, generally speaking, for anyone over 35, it's all about nutrition, nutrition, NUTRITION! Then of course how you work out. Focus on your nutrition, make sure you're eating 5 smaller meals a day to rev up your metabolism and in your training use weights. The more lean muscle or muscle on your body the more your body will burn calories thus leading you to a flatter stomach. Not sure your work out routine now but try circuit training, harder more intense work outs in 30 minutes or less. Good luck!
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    Feb 25, 2011 8:25 PM GMT
    What is the best method for achieving a flat stomach?

    Diet.
    80% diet, 20% exercise.

    Lay off the sweets,
    No carbs after 6pm
    Drink plenty of water
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    Feb 25, 2011 8:26 PM GMT
    Upryte saidThanks guys, I have cut down on steak and started running about a week ago and do admit the bloating has gone down quite a bit. But, I'm greedy now and want to see some muscle too... I want to forget I ever was bloated.icon_biggrin.gif

    One more thing, I have an extra gut problem that can overtake me even within a week because HIV includes some digestive problems. It is hard to stay on top of.



    Takes 4-6 weeks once you change your diet....for you to see a change
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    Feb 25, 2011 9:39 PM GMT
    Thanks for all the much needed advice! I knew there had to be some alternative solutions.
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    Feb 25, 2011 10:07 PM GMT
    Adderall and about 500 crunches ;-)
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    Feb 25, 2011 10:35 PM GMT
    Sex
  • Posted by a hidden member.
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    Feb 26, 2011 9:20 AM GMT
    [quote][cite]LeanathleticDC said[/cite]What is the best method for achieving a flat stomach?

    Diet.
    80% diet, 20% exercise.

    Lay off the sweets,
    No carbs after 6pmDrink plenty of water [/quote]

    I dislike when people say No carbs after certain time... the hours play no part into losing fat.. Timing of when active / less active does.... and that can be anytime depending on your life style.



  • Feb 26, 2011 9:55 AM GMT
    throw yourself on a strict paleo diet and do a ton of cardio.
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    Feb 26, 2011 10:55 AM GMT
    aTrueItalian67 saidthrow yourself on a strict paleo diet and do a ton of cardio.


    Strict Paleo and take up Olympic weight lifting. Google whole30 for the strict Paleo.
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    Feb 26, 2011 11:11 AM GMT
    coastguy90814 saidI would say, generally speaking, for anyone over 35, it's all about nutrition, nutrition, NUTRITION! Then of course how you work out. Focus on your nutrition, make sure you're eating 5 smaller meals a day to rev up your metabolism and in your training use weights. The more lean muscle or muscle on your body the more your body will burn calories thus leading you to a flatter stomach. Not sure your work out routine now but try circuit training, harder more intense work outs in 30 minutes or less. Good luck!


    Notice how 5-6 meals per day is suggested both when people want to gain and lose weight. For losing weight the research shows no difference between 3 and 6 meals per day for eqicaloric diets. Those on 3 meals per day reported that they felt more full though.
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    Feb 26, 2011 11:22 AM GMT
    UnluckyTitan saidJust stop eating.


    The rational response of the body to long-term caloric deficit is to reduce muscle mass.

    Think of your body as a company. If your order books are empty for a long time you have to reduce costs to save the company, so you fire workers (muscle) even if you have cash reserves. But for a short term turndown you burn cash (fat) so you are ready to dominate the market when times are better.
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    Feb 28, 2011 12:46 PM GMT
    According to me,doing exercises regularly like walking,jogging and swimming and taking low carbohydrate foods like beans, lentils, vegetables and whole grains good for quick fat loss.In fruits citrus fruits are good which contains fat burning properties.

    fast weight loss