Flat Stomach Workout

Three Tips to Create a Flat Stomach Workout

With all the flat stomach workout information you see online and in magazines it’s hard to figure out what’s the best and most effective way to create a flat stomach workout that will work and get you results.  So I’m going to take the time right now to help you with some basic guidelines to follow to help you get the flat stomach you’ve always wanted.
Interval Training

Stay away from your standard steady state cardio regimen, such as walking or jogging at one speed, as it will not get you optimal fat loss results to get a flat stomach. The most effective flat stomach cardio is Interval Training.

This means you are alternating a certain time period of high intensity work (or sprinting) with a slow intensity work (like a slow jog or walk). This type of interval training will help you burn fat faster and up to 48 hours after your workout.

The best part about this type of workout – you can use it on any cardio machine in the gym – the bike, Treadmill, Elliptical, even the Stair Climber.
Here is an example of what your interval training could look like:

Week 1-3: 15 Seconds Sprint, 45 Seconds Walk/Jog (repeat for 5 minutes)

Week 4-6: 30 Second Sprint, 30 Seconds Walk/Jog (repeat for 10 minutes)

Week 7-10: 1 minute Spring, 1 minute Walk/Jog (repeat for 15-20 minutes)

Workout Program

In order to get flat abs, your workout needs to incorporate weights – not just cardio and crunches.  A full body weight workout is the most effective and efficient type of workout for a flat stomach. This type of weight workout will keep your heart rate elevated, therefore, burning more fat throughout your workout.

Also, when you lift weights you build muscle. The more muscle you have, the more fat you burn, which will get you the flat stomach that you want.

Full body workouts allow you to train every muscle group, three times a week (with a day of rest between each workout).  This type of training promotes muscle growth as well as fast fat burning, due to the increase in fat burning enzymes in your body. The more fat you burn the sooner you have the flat stomach you’ve always wanted.

Below is a sample of a full body workout

A follow along flat stomach workout video.

Diet

The hardest part of any flat stomach workout is the diet. When you think of working out, you don’t really think about what you eat – you are most concerned with what you have to do at the gym. However, a flat stomach diet is a key element in getting the stomach of your dreams.

If you’re post workout attitude about eating sounds like this, “I just worked out so I can eat whatever I want” – will only make it harder for you to get a flat stomach.  A flat stomach diet must consist of protein, healthy fats, and ‘good’ carbohydrates.  Making sure you have the right mixture of these foods in your meals is important to getting a flat stomach.

People Watching at the Gym

I know the topic is not 100% fitness/workout related, but while I was trying to get through my 20 minutes on the StairMaster after my leg workout this afternoon, I couldn’t help but look around at the people in the gym [singlepic=14,260,190,,left] and I just had to share what I saw and thought.

First of all I would just like to say that the gym is a GREAT place for people watching. Yes, I’m totally focused on my own workouts, but honestly there are some VERY interesting characters walking around the gym (at least MY gym) that it’s really hard sometimes not to notice and take a moment during your brief rest and stare (in the most polite way of course).

However, not all stories are silly/annoying/’what are you doing?’ situations, there are those few moments that you take a look at a person who is working SO hard and you are truly inspired…however, that doesn’t happen that often.

Here’s some of the things I’ve seen or thought about when in the gym the last week and thought I’d share:

- A man with two dumbbells in his hands, swaying back and forth, trying to scratch his armpits with the weights in is hands – okay I’m being too polite here – he looked like he was a gorilla. The way he was swaying back and forth – I’m still trying to figure out what muscle group he was working on. Any ideas?

- A man doing a dead lift with a ROUNDed back. I looked at him and could only say, ‘OW. Please sir, straighten out your back, mine really hurts looking at yours.’ (I always wonder – can I say something? Would he be offeneded? I just want to help him not hurt himself…but I’m sure that would hurt his ego if a girl came and corrected him, so I just stay away). [singlepic=13,280,200,,center]

- Some poor man fell on the treadmill. Lost his footing and went face first into the treadmill. Ouch. He was definitely seeing stars, he got up…he was walking and looked okay…now I’m nervous I’ll be the next to fall…

- There are a lot of interesting outfits at the gym. I am always so curious to know what people thought about when they got ready for the gym. You can tell that some people didn’t think, which is totally fine, and others put WAY too much thought into their outfit.  Just be comfortable in whatever you are wearing, that’s all that really matters.

- People who bring coffee into the gym. I’d love to know why. And I can’t imagine after a really hard set going and gulping my coffee to quench my thirst and feeling refreshed and ready for the next one.

Well, I think that’s enough ranting and raving for one day. Hope you had a laugh or a smile or may be able to relate to one of these stories. Honestly, I love the gym and all the interesting people that go there. I will miss seeing them when I have my own gym one day, well, maybe I’ll make sure to go back and visit every once in a while.

I’d love to hear your stories…what are crazy things you’ve seen at the gym?

Monday’s Upper Body Workout

I switched it up this week and made Monday my Upper Body Workout day. I’m training with a friend tomorrow and we’re doing legs, so instead of skipping a day I just flip-flopped the workouts. My arms are beat after this workout today. I could still feel the leftovers from Saturday’s workout, even though I didn’t do anything yesterday. But that’s the BEST part.

What’s even more exciting is I’m starting to really notice some major changes in my arm definition and strength – which for me are my two biggest measures of the effectiveness of my workouts.

So, instead of writing down my workout for you, because I love sharing what I’m doing in the gym, and because I’m a visual learner – I made a quick video of my workout for you to check out.  Please let me know if you have any questions about the exercises, my workouts, or would like some help with your workouts – I love helping and talking about fitness – so please don’t hesitate to let me know!

[youtube]http://www.youtube.com/watch?v=OWOLS56sKtQ[/youtube]

A Butt Sculpting Workout with Monica Brant

Who doesn’t want a butt like Monica Brant? I know I do!! I found this awesome video of Monica Brant, from one of her FEM Camps, demonstrating some exercises that are great for your glutes! And when it comes to having a nice bum – I’m all in – so I had to share!

Depending on how you train you can make good use of the exercises Monica Brant shows in this video. If you train legs one day or lower body one day – you can take this exact routine she demonstrates and make it your leg workout for the day. Or if you prefer to do a full body workout – choose 3 of the exercises Monica demonstrates and add them to your full body routine in place of what you are currently doing for legs. Its a great idea to change up your workouts every few weeks to keep your muscles guessing as to what you’re doing next.

[youtube]http://www.youtube.com/watch?v=_pxYtwehlaU[/youtube]

I know I’m excited to incorporate some of these exercises into my workout (short season IS just around the corner). I’m really looking forward to trying the reverse hack squat and the single leg leg press, incorporating the heel movement (which targets your hamstrings).

What’s your favorite exercise to tone and tighten your glutes?

Monday’s Leg Workout and Bad Drivers

Oh my mind is racing today! Went to the gym for a simple little workout and the parking lot was jammed packed with people who couldn’t drive all fighting for the one spot that is closest so they don’t have to take those extra five steps, that they really need to!
Once I finally made it into the gym, I was slightly more calm – but ready to take the frustration out on the weights. Today was Leg Day – honestly, one of my FAVORITE workouts of the week! So I head upstairs to the free-weight section and look around – the gym is packed – with people I’ve never seen before in my whole entire life. Did the gym get a whole new membership of people who decide to go to the gym at 3:00 on a Monday? Its fine to see new people, but when you’ve NEVER seen these people before in your life and they get in the way – it gets extra annoying – especially the creepy guys (I don’t mean to offend anyone).
So I put the music on my iPod just a little bit louder, focused and I was ready to go home waddling.
Here’s my workout today:
Warmup: Bridges and Clams
*No rest between exercises – about 1 min rest between sets*
A1 – Walking Dumbbell Lunges (20 steps one direction, turn around, 20 steps back/3 sets)
A2 – Mountain Climbers (30 seconds/3 sets)

B1 – Single Leg Extensions (10 reps/leg  – 4 sets – resting leg is held in active position with light weight)
B2 – Stability Ball Leg Curls (10-12 reps/4 sets)

C1 – Plie Squats (10-12 reps/4 sets)
C2 – Single Leg Calf Raises (10 reps/leg – 4 sets)

D1 – Single Leg Deadlifts w/dumbbell (10-12reps/leg – 4 sets)
D2 – X-Band Walk (15 steps right – 15 steps left)

After that I hit up the StairClimber to let some of the lactic acid out of my legs and hope the burn won’t be TOO bad tomorrow.  I only had the time for 10 minutes today, but some time is better than no time and I made the most use of that time – doing intervals of 1 min slow walking, followed by 1 minute of a higher walking pace.
Headed home (to be hit by someone in the parking lot who didn’t know how to drive!) and had a protein shake with peanut butter and its off to class.
Had to share my workout and my rant – how was your workout today?

Saturday Morning Flat Ab Workout

Saturday morning in the gym is usually one of my tougher workouts. I’m not coming from work, its not SUPER early – just wake up, eat and head to the gym. Plus, I usually don’t like to workout on Sundays, so I know I’ll have an extra day to recover.

After watching the Women’s Figure Competition from the Arnold Classic last night, I was SO motivated to KICK BUTT in the gym this morning – harder than usual.  Those women are in tip top physical shape – they have trained for months for this opportunity.  If they can do it and reach that level, I can do my workouts to reach my goal (I mentioned on Twitter last night I’m toying with the idea of doing a Figure competition – we’ll see).

So, with my new motivation I had a KILLER workout and wanted to share it with you….

1st (3 times about 1 min rest between sets)

20 Burpees

20 Jump Squats (on Machine 90lbs)

Wall Table with 15lbs hold for 1 Min

2nd (4 sets, rest about a minute between sets)

Supine Lat Pulldown (I increased my weight! WOOHOO! Went from 90lbs to 105!)

Dumbbell Shoulder Press

3rd (4 sets, resting about a minute between each set)

Dumbbell Chest Press

Sprint for 2 minutes on Treadmill after 1st and 3rd Set

4th (3 sets, resting a minute between each set)

Incline Dumbbell Row

Overhead DB Tricep Extension

5th (4 sets, dropping number of reps 20, 15, 12, 10)

Dumbbell Bicep Curl

6th (3 sets, 1 minute rest)

45lb Plate Chest Press (focus on Triceps)

Dumbbell Stiff Leg Deadlift

It was a long workout…but I kept the rest between each set minimal and that kept my heart pumping and the fat burning. I have SO much energy right now it’s awesome!

The most important thing after this type of workout is to make sure that you eat enough protein to help build your muscles. For breakfast I had a protein shake and an egg white omelet with spinach, salsa, and a little bit of cheese.

How was your workout today?

What motivates you?

I’m hungry again…only downside to having a fast metabolism!! If you have any questions about my workout – let me know!

A Snow Day Workout

Is winter over yet? I know its not – we got DUMPED on with about 12 inches of snow last night. Its pretty, but I’ve had enough.  Well, enough of the cold and enough of working out in the gym and my basement.

That’s probably my favorite part of the warmer weather – working out outside. Going for a walk or a run without having to put on 14 layers just to stay warm.  Being able to go for a bike ride without the painful thawing of my toes after and getting away from that smelly person at the gym.

However, I don’t believe in being negative, it only makes you miserable. So, this morning when I looked out my window and saw the snow, I knew I was going to have a fun workout.

I put on my 14 layers…boots, hat, gloves, scarf…started sweating before I got outside…no that wasn’t my workout, just the warmup. What did I do?

1) 1 hour of shoveling snow – worked my arms, core, legs and back – I’m already feeling the DOMS.  Probably harder work than some workouts I’ve done at the gym because it hits all those muscles that you don’t always use that much.

Then I came inside, it got a little colder and I was hungry.  Took off all 14 layers (that was the cooldown) and had some green tea and a wrap (ground turkey cooked with taco seasoning, whole wheat wrap, spinach and salsa).

For most people that would be enough of a workout, but I wasn’t done.

Part 2 – Put on 14 layers of clothing…oh I can’t wait for warmer weather…

2) Headed to the hill at the bottom of my driveway with dog and sled in tow.  Spent the next hour running up the hill after sledding down, chasing after the dog when he stole my sled (checkout the video), and laughing.

I don’t remember the last time I laughed while working out.  Today was one of my best workouts. I’m beat now, but I needed the change of pace for a day.  Working out doesn’t mean spending hours in the gym and not having fun.  You should have fun when you are working out – if you’re not then its time to re-look at your goals and your program and see if its time to make some changes to your routine. Maybe you just need to spend a day away from the gym to remind yourself that working out is fun because if its not, you’re not going to reach your goals.

So grad your sled and get going!

(This is a video of my dog Murphy – he LOVES the snow AND sledding too!)

[youtube]http://www.youtube.com/watch?v=ouNwnG2m9pg[/youtube]

And because for some people life is too serious…don’t forget to laugh….

[youtube]http://www.youtube.com/watch?v=yENcOF_yj-c[/youtube]

My Three Favorite Core Exercises

Your core muscles help stabilize your body during every single activity. In order to prevent injury it is important to make sure that you have a strong core.  Also, having a tight strong core will help you get those flat abs you have always wanted, faster.
These are my three favorite core exercises I do during my workouts to make sure I don’t injure myself again and that my core is strong to help me become stronger.

1)    Bird Dog – Lift your right arm straight out, while you lift your opposite arm out – hold for a count of three. Continue this alternating arms and legs for a total of 16-20 reps, for 3 sets. [singlepic=10,200,200,,center]
2)    Plank – Rest your elbows on the floor and raise yourself onto your toes – hold.  Hold for 30 seconds then rest 15 seconds and repeat. To make it more difficult extend the period of time you hold the plank. If you have back pain or are just beginning to work out try resting the hold on your knees instead of your toes. [singlepic=8,200,200,,center]
3)    Bridges – work your core and glutes, which work together to make your core stronger.  Lie on your back, bend your knees about shoulder width apart. Lift your glute to the ceiling and hold for 3, then lower your glute back to the ground. While you are holding in the up position, make sure to squeeze your glute muscles and tighten your core. [singlepic=9,200,200,,center]

Quick Total Body Workout for Weight Loss and Flat Abs

Just a quick post – and a quick workout help you lose weight and get flat sexy abs. We don’t always have tons of time to spend at the gym, but when we’re there we want to make sure we can get the most out of our workout. So I shared with you one of my total body quick workouts that I do when I don’t have a lot of time to workout. This workout will hit every body part – your arms, legs, and core – get you in and out of the gym quickly and make sure that you are one step closer to getting the body and abs you have always wanted.

5 Muscle Building Tips for Beginners

by Wayne Jones

Note from Melissa – Hello! Everyone has to start somewhere, no matter what you are doing. This article shows us 5 quick ways we can get started on our road to a flat, sexy stomach.

Muscle Building Tip 1: Nutrition. This has got to be one of the most important elements to muscle building. you have got to eat right to get into shape. Don’t eat a large meal an hour before a workout. If you feel that you need to eat something make it a protein shake or a couple of bananas. After the workout make sure you eat a mixture of carbohydrates and protein.
Muscle Building Tip 2: Warm Up. This muscle building tip is another important factor in building muscle. You must warm up correctly or risk injury. If you are injured you cannot train, it’s as simple as that. A quick warm up followed by 5 – 7 minutes of stretching will prevent injury and stretching after a workout will help prevent soreness, stretching will also help with flexibility.