5 Steps to a Flatter Stomach

After 8 years as a Pittsburgh Personal Trainer I can't say there is a more common question than "how do I lose my stomach?!"

The painful truth is research shows people spend close to $207 million dollars each year on abdominal equipment alone.

Unfortunately, these products are less then effective at giving you a strong, flat and more attractive midsection. Most people associate "crunches" or "sit ups" with the exercises needed for a flat stomach – which couldn't be further from the truth. Below is a list of 5 steps that must be present if you want a flatter more attractive midsection.

Step #1 Eat Vegetables As Your Primary Carbohydrate – Every Meal

Your Grandma was right, you must have vegetables with your primary meals. We simply over eat starchy carbs (bread, rice, pasta, etc) which make it nearly impossible to lose the fat around our midsection. If this first step is skipped you're most likely eating the wrong foods to fuel your weight loss. Not to mention, vegetables have endless health benefits on top of helping you lose weight.

Step #2 Drink Water

I have found most people don't drink water and replace it with high calorie options. Drinking high calorie drinks is another way to sabotage your weight loss. Most experts will say 6-12 cups a days and I would have to agree. This number may vary based on your activity level.

Step #3 Eat Protein

We have found most women's protein intake is low. This can be fixed quickly by adding a vegetable omelet for breakfast, tuna salad or wrap for lunch and a lean meat for dinner. You can also add raw almonds for a great snack from time to time to ensure the body has the protein it needs to function.

Step #4 Progressive Strength Training

Most women have been told "lift light weights for toning – you don't want to bulk with heavy weights". Sorry ladies, this is actually false! The ONLY way to tone up is to lift weights heavier than you're accustomed to lifting. Light weights are great for building endurance in the muscle but very ineffective at toning you. Each month you have to change the reps to ensure you're body is getting surprised. We'll go into greater detail on this subject in another post. Just remember, most women do not have the testosterone levels to become thick and broad from strength training. I have personally trained over 1000 women and have never seen one become "bulky".

Step #5 Cardio Training

In addition to strength training you'll need to work on the other key area which is often referred to "cardio". While any physical activity could fall into the category of cardiovascular training there are some forms of cardio that are more effective for fat loss than others. While we'll go into greater detail regarding this complex subject in posts to come I can tell you that you must move faster if you want your body to change. While a slow evening walk is great to help keep you active it does very little for weight loss if that's the only thing you do. Try adding hills or even speed to your walking program to push the intensity every week. For more advanced participants exercises like sprinting may be the more effective option for you.

Take these 5 steps today if you're interested in shrinking your midsection and greatly improving your health. If nothing else, address the first 3 steps since nutrition will play the most important role in your transformation.

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