The flat stomach workout
The flat stomach workout is designed to have two objectives: to build muscle and to burn fat. This workout is designed to be as efficient as possible to fit into your busy life. When working out it is not the length of your session that gives results, what gives results is the intensity of your session. You will have to work hard, to the limit of what your body can take. You will not give up. You will take yourself to places you have never been before and on the way you will forge a hard body and an unshakable determination and self belief. You will learn how to get a flat stomach.
This workout is designed for beginners, for people who are currently doing little to no regular exercise. I am developing an intermediate program which I hope to release in the future.
There are two components to this workout:
- The flat stomach strength workout
- The flat stomach cardio workout
The flat stomach strength workout
The flat stomach strength workout is designed to build muscle. You can gauge the amount of muscle you have built by the amount of weight you are able to lift. You must keep a record of how much you are lifting every week. When the exercises became easy, add a little weight to keep pushing your body. The strength workout is not designed to burn calories during the workout, the cardio will take care of that. The purpose of the strength workout out is to build lean [not bulky] muscle. The lean muscle you build will increase your metabolic rate which will mean you will burn more calories, even when you are resting on the couch or sleeping.
All you need is a pair of dumbbells
The flat stomach strength workout requires two dumbbells. Although you can get dumbbells with fixed weights we recommend that you buy a pair dumbbell bars with weight plates. The advantage of buying dumbbell bars is that you can easily adjust the weight depending on the exercise you are doing, and that you can gradually increase the weight as you get stronger. Threaded dumbbell bars are the safest as you can screw the collars on ensuring that the plates are secure and will not fall off and dent your lovely wooden floor.
Lean and toned not big and bulky
The flat stomach strength workout is designed to build lean and toned muscle. It is not a bodybuilding routine and you will not become big and bulky. It is based on the workouts used by professional athletes who need to build strength without mass.
Research has shown that to build strength without mass you should lift between 1-5 reps per set. Bodybuilders who want to build mass tend to lift between 6-12 reps per set to maximize muscle growth, known as ‘hypertrophy’.
The workout covers all the major muscle groups in the body. To lose fat, you need to build up muscle all over your body. The more muscle you have, the more fat you burn. There is only one abs specific exercise in the workout. However the all exercises selected work the abs to some degree as stabilizers. You should be able to feel your abs tightening during every exercise.
How to do the exercises
Each exercise is performed for 5 reps. Don’t worry too much about the speed at which you perform each rep, just make sure that you have full control of the weight.
Start each exercise on a weight that you can comfortably lift for 5 sets of 5 reps. Gradually increase the weight in the following weeks as you progress. Remember the more weight you are lifting the more muscle you are building.
Click on the video links for each exercise for a brief video demonstration to learn the correct form. The most important aspect of form is that you keep your back straight at all times. If you do not you may injure your lower back. You can watch yourself in the mirror to check your form. If you are in any doubt, get a qualified personal trainer to check your form.
Warm up beforehand with a set each of bodyweight pushups and squats.
- One arm shoulder press VIDEO 3 sets of 5 reps on each arm
- Bent over row VIDEO 3 sets of 5 reps on each arm
Make a note of how much you lifted for each exercise. Try to increase the weights you lift each week as you progress with the flat stomach strength workout.
The flat stomach cardio workout
Researchers have found that treadmill workouts burn more calories than any workouts on any other form of equipment. With a treadmill you have no excuse not to run, whatever the weather is like outside. You can purchase a treadmill online for as little as $150.
However you do not need a treadmill to do the flat stomach cardio workout. You can get excellent results by running on the spot with your knees high. If the weather is good, you can also go for a run outside.
Blowtorch the fat
The flat stomach cardio workout is a high intensity interval [HIIT] workout. HIIT is an essential component of the flat stomach workout which will blowtorch the fat off your body. You will be alternating between sprinting as fast as you can and active recovery jogging. The active recovery periods are necessary because your body cannot work at maximum intensity for very long. For maximum benefits you need to push yourself as hard as you can during the sprint intervals.
HIIT is the best exercise protocol for burning fat. Because it is so brutally hard, your body will be burning calories both during the exercise and for up to 48 hours later. With HIIT your body will burn your fat reserves and and will not burn your muscle tissue. This is important as you do not want to lose the muscle you are building up in your strength workouts. In contrast long distance running will burn both fat and muscle.
Best of all HIIT workouts are quick and they are so intense you have no chance of getting bored.
Please be aware that HIIT is not recommended for those with cardiovascular problems or any other heath issues. You are strongly advised to seek advice from a medical professional before embarking on HIIT or any other physical training problem.
20 minutes of hell
The workout is 20 minutes in duration. It will be 20 mins of hell. When you start you may not be able to manage 20 mins. Do what you can and increase the duration every week until you are doing 20 mins. It is critical that you push yourself hard during the sprint intervals. It is going to hurt, make no mistake about it. Keep motivated with the knowledge that your body will be burning fat for the next 48 hours after you have finished.
Flat stomach cardio workout
Warm up for a few minutes with a slow jog or some running on the spot.
- Sprint 30 seconds
- Jog 90 seconds
Repeat until you can’t do any more up to a maximum of 20 minutes.
The flat stomach weekly workout schedule
You must commit to 4 workouts a week. Do a strength workout, followed by a cardio work out, followed by a second strength workout, followed by a second cardio workout. The workouts should be on separate days. It does not matter how you schedule your workouts. You can workout on consecutive days, or have one or two days off. As long as you get your 4 workouts a week you are good.
Stick with the program
You should see and feel results within a week. You must stick with the program and you must push yourself to progress each week. As you get stronger, increase the weights you are lifting. As you get fitter, increase the length of your cardio until you can do the full 20 mins. You will see the fat melting off your body and your muscles becoming firm and defined.
Don’t weigh yourself to measure your progress because the fat you lose will be replaced by muscle. You can judge your progress by measuring your waist, which will get smaller and more toned. You will see the beginnings of a six-pack. It is possible to completely transform your body in 3 months with the flat stomach workout.