How to get a flat stomach in a week

how to get a flat stomach in a week



Some of my readers have asked me how to get a flat stomach in a week. Getting in shape and having toned abs requires a committed change in lifestyle and there are no miracle solutions. However I am not one to discourage. There are a few tips I can share with you which will trim and tone your belly fast. You will see and feel the difference, even within one week.

Now if you do not have a flat stomach it is due to one or both of two things:

  • Your body has fat reserves around your stomach.
  • Your stomach has poor muscle tone.

The best way to get a flat stomach is to follow a proper workout and diet plan for 3 months. This is a sure way to attain the body you desire. All you need is discipline and commitment.

Nevertheless, we live in a quick fix society and sometimes we are just not prepared to wait 3 months.

I week is a very short space of time. Nevertheless you can make a noticeable difference in even one week if you are prepared follow a strict diet plan and a short but tough exercise regime.

Burning off your stomach fat

A common workout myth is that you can spot reduce the fat on a specific bodypart. Unfortunately this is not possible. You are not going to get a flat stomach if all you do is hundreds of crunches. The only way to reduce fat around your stomach is to burn off your total body fat.

As you only have one week I would not advise embarking on a complex workout regime. You do not have the time for your body to learn lots of new exercises. In fact there is one simple exercise that I recommend which will give you the results you want.

Single best fat burning exercise

If I was to pick one exercise only for fat burning and muscle toning it would be the burpee.

Watch this video for a demonstration: VIDEO.

The benefits of the burpee are as follows:

  • You can do it anywhere.
  • It will raise your heart rate through the roof. This is when you know you are burning fat.
  • It tones the arms, legs and stomach.

The burpee is a staple exercise for soldiers and athletes all over the world. It is brutally simple and brutally hard.

Flat stomach in a week workout

The workout needs to be performed for six days a week. You can rest the seventh day. If you want to a flat stomach in a week you need to push yourself to the limit. It will hurt, it will be your worst nightmare and you will suffer. But you will get results.

The workout is simplicity itself:

  • 30 second of burpees, do as many as you can
  • rest for 30 secs.
  • Repeat 20 times for a total of 20 minutes

The afterburn effect

Now you may be thinking, how can you lose weight with only 20 mins of brief, intense exercise a day. The answer is that you are harnessing what is known as the afterburn effect, which is the secret to rapid fat burning. If you exercise in brief intervals of high intensity interspersed with short rest periods your body’s metabolic rate [the rate at which you burn fat] is raised through the roof to provide the energy that you need. This means that your body is burning fat as fast as it can. This is how to get a flat stomach in a week.

48 hour boost

Now the benefit of high intensity exercise is that your metabolic rate will be boosted for up to 48 hours after the exercise has finished. This is called the afterburn effect.

Contrast this with low intensity exercises such as a 1 hour jog where your metabolic rate returns to normal the moment you stop exercising

Studies have repeatedly shown that for rapid fact loss, high intensity intervals are the most effective, precisely because of this afterburn effect.

To maximise the afterburn effect, you must push your body to the limit during each 30 second interval. You will be breathing hard, your heartrate will be going through the roof and you will be covered in sweat. When you have finished you should be barely able to stand up. You will feel completely shattered but you can take solace in the knowledge that your body will be burning fat for the next 48 hours, whilst you are sitting at your desk, watching tv or even sleeping.

Where are the abs exercises?

As I explained, the burpee works the abs as well as the arms and legs. Try the workout and tell me your abs are not burning.

Diet for rapid weight loss

The best diet for rapid weight loss should exclude the following foods:

  • All sugar. This includes refined sugar and natural sugars. Avoid any foods with added sugars, honey, fruit juices, dried fruit. The only sweet food that should pass your lips are fruit.
  • All starchy foods like rice, noodles, pasta or bread. I normally recommend wholegrains like brown rice and brown bread but for rapid fat reduction you should cut them out. You can reintroduce them when you reach our target weight.

The only carbohydrates you should eat are vegetables.

Your meals should consist of lean protein and vegetables. You can cook and season your food with olive oil which tastes delicious and helps you feel full.

You need to eat 3 meals a day. In between you can snack on nuts.

Although fruit is good for you, fruit contains sugar and for rapid fat reduction you need to minimise sugar as much as you can. I recommend one portion of fruit a day. One portion is one  apple or banana or orange, or two plums apricots or satsumas.

Only for the short term

This program is only designed for the short term.

The workout plan should not be followed for longer that because it is not sufficiently varied. A longer term program needs to cover strength training and incorporate a range of exercises to keep your body well balanced.

The diet plan is very strict as it contains almost no carbohydrates. Many people will find it hard to follow for more than a week. A more sustainable diet can include carbohydrates as long as they are unrefined wholegrains.

This program is designed for solely for those of you who want to know how to get a flat stomach in a week.

175 Responses to How to get a flat stomach in a week

  1. Anna says:

    Is plain Special K, that is weighed out according to the box, allowed within this diet

    • Kelly says:

      Hi Anna

      I would generally avoid commercial breakfast cereals because they usually have added sugar. Eating sugar will make you fat. Read the the ingredients on the packet. If there is added sugar, don’t eat it.

      You can buy museli with no added sugar. It’s delicious with berries and yogurt. That would be a healthy alternative.

      Good luck

      Kelly

      • Alexis says:

        Hey Kelly, I’m 14, and I’m not the fattest person but I’m not the slimmest either. My body is not flexible and I can’t touch my toes, I get tired really quick, and I can only do like 5 push-ups at a time, so i feel like it’ll be hard for me to lose weight. But my question is, what can I eat for breakfast lunch and dinner? As you know, I’m 14 so it’ll be hard for me to buy a certain chicken and stuff like that, any simple foods I can make? Also, will I really have a flat stomach in a week? If anything at least two?

  2. Amanda says:

    Hi, is milk, cheese and such ok to have with this diet?

    • Kelly says:

      Hi Amanda

      It’s ok to have diary products like milk, cheese and yogurt, but eat them in moderation and always chose the low fat versions.

      Kelly

  3. Cierra says:

    What do you recommend for the 3 meals of the day? Like breakfast, lunch and dinner.

  4. Hayley says:

    hi, my name is hayley and i am twelve years of age. i weight 41 kg and i measure 1 meter 54. i really need to lose stomach fat, although my legs and arms are slim. i cannot seem to lose the stomach fat and ive really tried everything. i saw this plan but im twelve. therefore i need to eat carbohydrates because i am still developing. i dont know what to do. i eat wholegrain carbs and my mom makes her bread recipe which contains only nuts and muesli. please help.
    sincerely,
    hayley.

    • Kelly says:

      Hi Hayley

      Your mum’s bread recipe sounds delicious! Make sure you do regular exercise like the burpees I described in my post. You can lose your stomach fat if you combine a wholefood diet with high intensity exercise. The most important thing is to be consistent.

      Kelly

  5. Emily says:

    I’m 16 years old. I would like to tone up and lose a bit of weight. Unlike the rest of the girls at my school I am not slim. I’m a boarder at school and I find it difficult to find the time to do the workouts and stick to a dietary plan. What’s your advice on this?

    • Kelly says:

      You need to find time to exercise. You can spare 20 minutes a day to workout if you really try. In terms of diet, the single most important thing is to avoid sugar.

      Good luck

      Kelly

  6. Susan says:

    Hi! I just started this work out today and I noticed i cant do a full 20 minutes. Would it be fine if I did 10 minutes now and did another 10 minutes in a couple hours? I really want to get rid of my body fat so can I do more than a total of 20 mins? Also does it matter when I do them? Like do I have to do them after a meal, before, or does it not matter? Im 13 and I have a dance next week and I really need a flat stomach. Thanks!

    • Kelly says:

      If you can’t do the full 20 minutes right away, you can do 10 minutes now and another 10 minutes in a couple of hours. As you get fitter, gradually increase the duration of the workout until you are doing the full 20 minutes. You can certainly do more than 20 mins a day if you are really committed. I would suggest 20 mins in the morning and 20 mins in the afternoon or evening. I would not do the workout after a meal as it might make you sick. Before a meal is fine.

      Good luck with your dance!

      Kelly

  7. Hayley says:

    Hi, the rest period in the burpee exercise, is that literally just standing there or should I keep doing some movement, like marching on the spot? Thankyou!

    • Kelly says:

      Hi Hayley

      During the rest period, it’s fine to just stand there and catch your breath. If you’re superfit and you can complete the full 20 minute workout easily, you could do marching on the spot during the rest period.

      Good luck!

      Kelly

  8. Noeralis says:

    Kelly,
    What is the workout for a 3month period rather than a one week period?

    • Kelly says:

      Hi Noeralis

      If you are working out over a 3 month period I would incorporate some strength training with weights. A good routine to follow would be my flat stomach workout. Proper nutrition is important to maximize fat loss, so make sure you stick my flat stomach diet.

      Good luck!

      Kelly

  9. Kelly says:

    Hi. Am just starting your 1 week program. My question involves sugar. I have one cup of coffee in the AM with 2 tsp of unrefined sugar- will this derail my attempts? Is there an alternative or do I just have to cut the coffee and sugar totally. Thanks!

    • Kelly says:

      Hi Kelly

      Any sugar, unrefined or not, will absolutely derail your efforts to lose weight.

      The sugar you eat will be converted into body fat.

      Good luck!

      Kelly

  10. Kelly says:

    Thanks for the reply, coffee with sugar is my one vice and will be hard to give up! One more sort of follow up question. I’m not overweight (5’2″, 106 pounds), go to the gym 4x/wk. Most of me is reasonably toned except, of course, my stomach. After 2 kids (10 years ago) stomach is still “mushy”. To get to the muscle i have to get rid of the extra fat layer, but I don’t want to drop too much weight because I then look too thin. How do I get rid of the extra fat layer without dropping too many pounds? Id like to keep a few curves.

    • Kelly says:

      Thanks Kelly!

      What you need to do is to replace your body fat with muscle. You may find that you do not drop any pounds at all, but your waist will be smaller and your stomach will be flatter.

      The best way of doing this is to have a routine which incorporates strength training to build muscle and High Intensity Interval Training [HIIT] to burn fat. Try my flat stomach workout, which does all of this in a 4 day a week program. The strength exercises in this workout will flatten your stomach, broaden your shoulders and tone your butt. I think you will have all the “curves” you want.

      Good luck!

      Kelly

  11. Jay says:

    Hi, Im just starting this one week program. When you say no sugar, do you mean absolutely none? or do you mean have as little as possible? Becuase I am noticing that simple things like protein shakes even have a few grams of sugar.

    Jay

    • Kelly says:

      Hi Jay

      I mean absolutely no sugar. Unless you are training at an intensity comparable to a professional athlete, the sugar will be stored by your body as fat. Trust me, you do not need protein shakes to build muscle or burn fat. If you feel you need more protein, make yourself some egg white omelets – no sugar, no additives and 100% natural.

      Good luck!

      Kelly

  12. Mollie says:

    I’m still in college but find it hard to find time is there anyway of doing that but quicker??

    • Kelly says:

      Hi Molie

      The workout I suggested is 20 minutes a day! Are you telling me you don’t have 20 minutes a day? The President of the United States manages to workout 45mins a day, 6 days a week. Do you think you are more busy than he is?

      Kelly

  13. Peyton says:

    Hi, I am 13 and I need to lose a bit of stomach fat in 3 weeks, so is there a less strict diet plan I could follow? Thanks in advance!

    • Kelly says:

      Hi Peyton

      You can try my weight loss meal plan which allows complex carbohydrates like brown bread and brown rice. When you learn how to eat healthy, you can eat well and lose weight without having to starve yourself.

      You definitely should not be trying to starve yourself as this can be very dangerous for your health, especially at your age.

      Good luck!

      Kelly

  14. Amy says:

    Hello I found your post great.. Actually I have been having pain in my right hand since long so Is it good to do burpees?
    Please if you could help me out with some other exercise .
    Thank you.

    • Kelly says:

      Hi Amy

      Thank you for your compliments! Make sure you like me on facebook :)! If you are having pain in your right hand you should see a doctor. In the meantime you can try substituting jumping jacks [video] for burpees until your hand gets better.

      Good luck!

      Kelly

  15. Samantha says:

    Hi, I just read your post and it looks really good, so good I’m getting my boyfriend to do it with me. But I have one question, would you recommend oats as a good breakfast while on this diet plan? Because you said that commercial cereals are no good.

    • Kelly says:

      Hi Samantha

      Glad someone is paying attention! The reason I say that commercial cereals are no good is because they contain added sugar. If you want to lose weight, you must avoid sugar completely.

      Oats are actually a great choice for breakfast. Oats are are high in protein and keep you full for longer. The best types of oats to go for are steel cut oats or rolled oats which have very little processing. Instant oats should be avoided because they are heavily processed and usually contain added sugar and salt. If in doubt, read the list of ingredients on the packet.

      I wrote about oats in my post about the best foods for weight loss.

      Good luck!

      Kelly

  16. Jamie says:

    Hi Kelly, I was wondering what my calorie intake should be for this one week plan, and what the calorie intake should be for the three month plan? Thank you!

    • Kelly says:

      Hi Jamie

      Let me tell you, I am not one for counting calories. Far too tedious!

      I truly believe that if you eat healthy unprocessed food, your body will tell you when you are full without you having to count calories.

      In the West we tend to eat lots of processed sugary foods which are very dense in calories and are very addictive. This is why we have an obesity problem.

      I advocate eating whole foods like vegetables, lean protein and raw nuts. These foods are not only healthy but they are low in calories and high in fibre. It is very difficult to overeat on a whole food diet.

      Check my post on the flat stomach diet to learn more.

      Good luck!

      Kelly

  17. Bijan says:

    Hi
    I m just want to get a flat stomach from the fat stomach with in one month so can I only do the burpee or anything else ??

  18. emily says:

    Hey!! I just read you post! I find it really helpful but im 15 and I currently have a monthe of school holiday and would like to take the time to lost some weight. Im currently 159m in height and about 67 in weight I’m really overweight. Any plans to help to lose weight in a month? Please help me? I wanna look and feel good .THANKS! XOXO

    • Kelly says:

      Hey Emily!

      If you are looking for a more long term plan to lose weight, I would recommend incorporating some weight training using low reps to build lean muscle. Lean muscle burns fat and will help you get the figure you want. Check out my flat stomach workout for more information.

      Good luck!

      Kelly

  19. Kim says:

    Dear Kelly,

    I’m 15, not really fat but I am a dancer and there’s some to lose and I have been looking for a proper workout anyway! (So I can stretch afterwards as all) and I do have a lil tummy sticking out which I’d rather not have. However I worry, Since i ma already pretty muscled, that ill become Hulk-ish of I do these exercises Everyday..

    Comments?

    • Kelly says:

      Dear Kim

      I would not worry about becoming ‘Hulk-ish’. It is very difficult for girls to become bulky through exercise. This is because girls have very low levels of the hormone testosterone compared to boys. Testosterone induces muscle growth. The female bodybuilders you see take testosterone supplements to grow oversized muscles.

      Do your exercises and don’t worry.

      Good luck!

      Kelly

  20. MaKayla says:

    Dear Kelly,

    I am 14 and I weigh about 117-119. I don’t mind ANYTHING at all about my body except for my stomach. I really want to lose the weight around my stomach. I just want to be able to wake up everyday and feel confident in myself with my body ESPECIALLY my stomach. I am confident in who I am and my body, but it would be nice to wear a bikini without sucking in my stomach to LOOK thin. I try to stay away from the junk foods. I never eat chips, or pop. And very seldom have fast foods. I usually eat fruit like mandarin oranges or strawberries. But sometimes it’s very difficult and I have a few fries or cookies. And I was wondering if you know of any way of motivation I could try to exercise and eat better to GET a flat stomach. I really truly just want a diet plan and exercise plan that I can STICK with. So if you could please get back to me on that, it’d be greatly appreciated. Thank youu!

    • Kelly says:

      Dear MaKayla

      Belly fat really sucks, doesn’t it!

      Well done for staying away from the junk foods. The most important thing is to cut out sugar of any kind. Always check on the list of ingredients. If it contains sugar, don’t eat it. Always remember, your body converts sugar into fat.

      Also try to cut down white bread, white pasta and white rice, because your body will convert them into sugar when they are digested.

      Regarding motivation, I find that lifting weights is a great way to exercise. Lifting weights will build lean muscle and lean muscle burns body fat. As you get stronger you can increase the weights you are lifting and this will keep you motivated.

      A good exercise and diet plan for you to follow is my flat stomach workout combined with my flat stomach diet. Find a qualified physical education teacher to show you how to do the exercises properly before you start the workout.

      Good luck!

      Kelly

  21. Kate says:

    Hi Kelly
    Found your post really interesting and informative–
    easy for a 13 year old to stick to!
    Just wondering– is porridge okay for eating at breakfast?
    (ReadyBrek, which is just ground up porridge oats.)
    Thanks!
    Kate

    • Kelly says:

      Hi Kate

      Porridge is a great choice for breakfast. Check the ingredients for added sugar. If there’s no added sugar you’re good to go!

      Good luck!

      Kelly

  22. stacy says:

    hi, im 26 and i have had 3 boys all by c-sections and i find it really hard to tone my belly, bum and thighs, im going away soon for my honeymoon and i would love to wear a bikini, is there anything else i can do to help? stacy

    • Kelly says:

      Hi Stacy

      Congratulations on your marriage! I would recommend that you start a regime of strength training and high intensity cardio to burn your body fat and build a lean and toned physique. Check out my flat stomach workout. At the same time you need to revamp your eating habits with my flat stomach diet.

      Good luck with your bikini body!

      Kelly

  23. Vannesa says:

    Hi, i wanted to know if you can do other workouts too? Even if its your first time trying this workout plan but you do workout daily. Like before this workout can I run on the treadmill, then do this workout ? And after this workout do squats, lunges and arm workouts? Or should switch it up every week.

    • Kelly says:

      Hi Vanessa

      The burpee workout I designed is a ‘quick’ fix workout for people who want to see results in one week.

      For a longer term plan I would recommend a more varied workout program. Exercises like running on the treadmill and strength training exercises like squats are excellent choices. Check out my flat stomach workout, it may be what you are looking for!

      Good luck!

      Kelly

      Kelly.

  24. Sarah says:

    What food can you eat though because most foods have sugar in!

    • Kelly says:

      Hi Sarah

      You’re right that most foods have sugar in! The food industry tends to put sugar in everything because it’s so addictive. The more sugar they add, the more money they make. Unfortunately sugar is not healthy and will make you fat.

      The safest way to avoid sugar is to avoid any processed foods and eat only foods in their natural state. Basically, instead of buying pre-made food in a box or packet, you should make the food yourself from raw ingredients. If you have to eat processed food, check the ingredients for added sugar.

      Read my post on the flat stomach diet for more information.

      Good luck!

      Kelly

  25. Sarah says:

    If you eat carbs but not too much and still do this exercise will you still loose weight?

    • Kelly says:

      Hi Sarah

      If you eat carbs, make sure you eat complex carbs rather than simple carbs.

      Good luck!

      Kelly

    • Kelly says:

      Hi Sarah!

      Cutting out carbs is a good way to speed your weight loss. If you eat carbs, try and stick to complex carbs.

      Good luck!

      Kelly

  26. Natasha says:

    Hi,
    I run on the treadmill for a week for 30 minutes but my weight does not decrease and I still have belly fat! :(

    • Kelly says:

      Hi Natasha

      I am guessing that you are running on the treadmill at a moderate pace for 30 mins. I would strongly advise that you try interval training instead, alternating fast sprinting with slow jogging. This will really supercharge you fat burning!

      Read my post on treadmill workouts for more details.

      Good luck!

      Kelly

  27. doreen says:

    can situps make someone’s stomach flat?

    • Kelly says:

      Hey Doreen!

      Sit ups are great! But they will not give you results on their own! You need start doing whole body workouts to burn off that body fat.

      Good luck!

      Kelly

  28. doreen says:

    I have this problem when I eat even a small portion of food my stomach feels full and becomes big…do u think am alright…

    • Kelly says:

      Hey Doreen!

      If your stomach swells after eating, you might be intolerant to the foods you are eating. You should see a nutritionist to advise you on your diet. Also please read my post on stomach bloating.

      Good luck!

      Kelly

  29. Connor says:

    Hi Kelly

    im 12 and im 7.13 stone… if I do this how much will I loose a week?
    Because i don’t think ill need to do this for that long…
    Thanks
    -connor

    • Kelly says:

      Hey Connor!

      Losing weight and having a flat stomach requires a commitment to change your lifestyle. You need to eat healthy and do regular exercise. But stick with it and you will not regret it, I promise.

      Good luck!

      Kelly

  30. Allie says:

    What are some good meals to eat?

  31. Natasha says:

    Hi Kelly,
    I work out on the treadmill for 30mins everyday (weight loss program) and eat healthy food like yoghurt (99.8% fat free) nd fruits like bananas
    But my weight just donesnt decrease and I still have stomach fat! Is there any faster way to see immediate results?!
    Thanks!

    • Kelly says:

      Hi Natasha

      I suspect you are running on the treadmill at a steady pace. I believe that this is not the most efficient way to burn fat. You need to incorporate interval training into your treadmill workout. You should also incorporate some weight lifting. Check out my flat stomach workout for more details.

      Good luck!

      Kelly

  32. Hailee says:

    Hi! I’m starting the week program and I was wondering if the afterburn will still happen if a take a couple of minutes for the rest time between burpees because I might die haha. Thank you!

    - Hailee

    • Kelly says:

      Hey Hailee

      We don’t want you to die! If you need a couple of minutes rest time between burpees take them. As you get fitter you can decrease your rest time.

      Good luck!

      Kelly

  33. Emily says:

    Hi There. I’m heading to Hawaii at the end of August and I would really love to lose the bit of belly fat that I have.

    You say to completely cut out sugar, however I am working at a daycare over the summer and sometimes sugar (candy basically) is required simply so I can make it through the day (kids sure can be exhausting). Is it alright to occasionally have sugar?

    Also, what should I be eating to avoid gaining more fat? Is it ok to do this workout regimne for more than one week? (I would be doing it until Hawaii)

    Sorry about all the questions

    Emily

    • Kelly says:

      Hey Emily!

      I know you mean about needing to eat sugar to get through the day. You are a sugar addict! It’s ok, I used to be one too. You need to quit sugar and stick with it. Although you will still get cravings for a few days, after a week those cravings will be largely gone. I believe that sugar is the no.1 cause of obesity in the West.

      As for as diet goes, read my flat stomach diet and weight loss meal plan for more ideas.

      If you are working out for more than a week, you can start to incorporate some weight training. Check out my flat stomach workout for a long term workout plan.

      Good luck!

      Kelly

  34. Morgan says:

    I am 13 and what would be the best time to work out?

    • Kelly says:

      Hey Morgan!

      You can work out anytime of the day. However if you’ve just eaten a big meal I would wait a couple of hours.

      Good luck!

      Kelly

  35. raghav says:

    Hi ,
    can i do it for more than a week ….?
    Actually my weight is 103 kg and i want to bring it down upto 75 . I’m not taking any type of sugar except the fruit sugars. How much long should i follow this ?

    • Kelly says:

      Hi Raghav!

      Although the burpee is an excellent exercise, after a week I would think about switching to a workout program with a a number of different exercises. Try my flat stomach workout.

      Losing weight and keeping the weight off is accomplished by changing your lifestyle in terms of diet and exercise. It really is a lifetime commitment.

      Good luck!

      Kelly

  36. Jos says:

    Hi.
    So im 15, and not too confident about my stomach. Its sorta…”lumpy”? I just found out im leaving for vacation next week, and id like to feel good in a swimsuit. I have some fat, and yeah. I started this workout and im doing fine, but ive also been running. I wake up and run for a few miles then do the burpees, and maybe an hour before bed i do 30 seconds worth of crunches and 15 pushups. Is this alright? Will i still have a flat stomach by the end of the week?

    • Kelly says:

      Hey Jos

      You can certainly combine the workout with running and pushups and crunches. Sounds like you’re doing great!

      Good luck!

      Kelly

  37. Anna says:

    Okay, I’m actually a pretty skinny person. It’s just that there’s this tiny layer of fat around my stomach. It doesn’t show or anything when I’m wearing clothes, unless it’s a swimsuit, and even then it’s just a small bump on my stomach when you look at me from the side. I’ve heard that it’s harder to get rid of fat if it’s just a small amount. Will doing burpees get rid of my stomach fat? Also do burpees target areas of fat everywhere on your body? Because although I’m skinny, I’m also an hour glass, and would like to keep that figure but get a flat stomach as well, without losing my curves.

    • Kelly says:

      Hey Anna!

      Unfortunately it is not possible to spot reduce fat. If you burn fat, it will come off all areas of your body.

      Good luck!

      Kelly

  38. mo says:

    is brown rice okay to eat? and is chicken from the deli okay not fried or anything ? and can I do more than the burpee excersise like yoga or spin?

    • Kelly says:

      Hey Mo!

      Brown rice is a healthy food but if you are looking to lose weight rapidly you can try cutting out rice, bread and pasta for a week or two. Chicken from the deli would be great, as long as it’s not fried. You can certainly do yoga or spin classes in addition to the burpees.

      Good luck!

      Kelly

  39. Alice says:

    Hi…I just started this and can do only ten minutes…I just wanted to ask how much time will it take to get a flat stomach if i do only ten minutes a day?

    • Kelly says:

      Hey Alice

      If you can only do ten minutes at first, try and add one or two minutes every day until you can do the full twenty minutes.

      Good luck!

      Kelly

  40. caitlin says:

    Hi! The workout is great. I would recommend to anyone! What stretches would you recommend to do before and after the workout. Thanks xxxx

    • Kelly says:

      Hey Caitlin

      I’m glad you like the workout!

      You don’t need to stretch before the workout. You can warm up by jogging on the spot or doing jumping jacks. One minute should be enough. Stretching is not strictly necessary for weight loss. However there are benefits to stretching, and stretching can be done after the workout.

      Good luck!

      Kelly

    • Kelly says:

      Hey Caitlin

      You don’t need to stretch before the workout. You can warm up by jogging on the spot or doing jumping jacks. One minute should be enough. Stretching is not strictly necessary for weight loss. However there are benefits to stretching, and stretching can be done after the workout.

      Good luck!

      Kelly

  41. Jake says:

    Hi,
    I am 14 years of age and I wish to gain a flat stomach within the maximum of 18 days, since I am going on holiday then – and I don’t want to embarrass myself. I am not obese, but I do want to reduce my belly fat! Is this the right plan for me?

    • Kelly says:

      Hi Jake

      This would be a great plan for you to reduce your belly fat. Give a it a go!

      Good luck

      Kelly

  42. Ayesha says:

    Hey Kelly!

    I’m Ayesha, I’m 12 years old 13 at the end of the year. My stomach is not fat and its not the thinnest but I do want it to go flat. I will start on the burpees but my question is
    How do I loose thigh and arm weight? Its not really fat but I don’t like the size of it.
    Please help.

    Ayesha.

    • Kelly says:

      Hey Ayesha

      You need to remember that when you workout, you will burn fat stored all over your body. So high intensity exercise like burpees will burn fat in your stomach, your thighs and your arms. Its a win-win-win situation!

      Good luck!

      Kelly

  43. Abel says:

    Hey Kelly,
    I’m 20 years old. My height is 5ft 11inches and I weigh almost 230 ponds (104 kg). And my stomach is flabby ofcourse. I have an army recruitment thing coming up in 3 weeks and I really need to reduce the flab, the flab in my stomach region to a minimum. I’m willing to go to any extents to achieve this. Please suggest a suitable diet. And yeah one of my family friends, a dietician, suggested that I should take a glass of water with 1tsp honey and cinnamon powder in it in an empty stomach when i wake up in the morning. Should I stop taking this?
    Thanks. And yes, I found your article superb, although I cant do all the 20 mins of burpee. I last for like 7 mins. And I can only do a 7 (max) in a 30s period. What should I do? Will it be effective if I take more than 30s intervals? Thanks again :)

    • Kelly says:

      Hey Abel

      I’m glad you liked my article!

      I’ve written about the benefits of cinnamon for weight loss in my article about home remedies for weight loss.

      In terms of diet, try my weight loss meal plan. The most important thing is to cut out sugar and refined carbs.

      Regarding the burpees, you should stick to the 30s intervals as short intervals are best for maximizing fat loss. If you can only do 7 mins that’s fine. Next time try for 8 mins and just keep increasing the total time.

      Good luck!

      Kelly

  44. Karina says:

    Hiii,
    I’m Karina and I’m 13. I wanted to ask a question about doing the exercise for 6 days. What will happen if I can’t make the sixth day? Can I do an extra 20 minutes the day before? Will it be as effective and show the same results?? Thanks for the tips!! :3

    • Kelly says:

      Hi Karina

      If you can’t make the fifth day, you can do an extra 20 minutes the day before. Providing you have the energy that is!

      You will still see results!

      Good luck

      Kelly

  45. Mike says:

    I am 11 years old and i have some extra fat on my stomache i was wondering if the burpee would help me and i am a boy

    • Kelly says:

      Hey Mike

      Burpees work for boys too!

      Good luck

      Kelly

  46. Mellisa says:

    Hi! I am 13 years old going on to 14 this fall. I really want to have a flat stomach before school starts. I am also in cross country though, and preseason has already started. I was wondering; would it be safe to do this workout even though I am in cross country??? Thanks

    • Kelly says:

      Hi Melisa

      It would be safe to do this workout even though you are doing cross country.

      Good luck!

      Kely

  47. jennifer says:

    Hi, I need some advice. I’m 15 years old, 101 pounds and 5″3 in height. I’m fine with my weight, but I do want to sculpt and thicken up my body. For example, I have scrawny thin legs, like “chicken legs”, and my arms are pretty thin, and I would like to make them look less “bony” or “skinny” and more defined and gain some muscle around them. But not too much muscle like bodybuilders have. Also, I have a tummy and I want to get rid of it. So basically, I just want a less “skinny” look and a more “defined” look. Help? Thank you.

    • Kelly says:

      Hey Jennifer

      You can try my flat stomach workout. It’s designed to give you a lean and defined physique.

      Good luck!

      Kelly

  48. Emily says:

    Hi Kelly,
    I’m only 13 and I’m actually a pretty skinny person. It’s just that there’s this tiny layer of fat around my stomach. It doesn’t show or anything when I’m wearing clothes, unless it’s a swimsuit, and even then it’s just a small bump on my stomach when you look at me from the side. I’ve heard that it’s harder to get rid of fat if it’s just a small amount. Will doing burpees get rid of my stomach fat?

    • Kelly says:

      Hi Emily

      Burpees will definitely help get rid of your stomach fat. Trust me.

      Good luck!

      Kelly

  49. temika says:

    10 days before school opens an want to get a flat stomach I weigh 156 pounds

    • Kelly says:

      Hey Temika

      Time to do some burpees

      Good luck!

      Kelly

  50. Sonia says:

    Hi Kelly,
    When you said that we can’t take pasta, did you mean like spaghetti and macaroni and that sort of stuff or noodles in general?

    • Kelly says:

      Hi Sonia

      If you want to turbo charge your fat loss, you should avoid pasta [including spaghetti and macaroni], as well as noodles, rice, and bread.

      Good luck!

      Kelly

  51. Paige says:

    Hey I’ve heard that when the after burn us processing you should eat carbes because for the next 48 hours your body us burning fat and calories so the more carbes you eat the more calories you burn is this true ??

    • Kelly says:

      Hey Paige

      I do not think this is true at all. The less carbs you eat the more you force your body to use fat instead of carbs as a fuel source. This is exactly what you want to achieve if you want to burn off your excess body fat.

      Good luck!

      Kelly

  52. Tasman says:

    Hi!
    About a month ago I started the one week program. I was so surprised at the results and it my stomach had defiantly defined, I loved it! Now it is coming up to summer I wanted to start it again! Because I know it really works! However im not the biggest fan of running and I just hate it! It is about 2 weeks until summer time and I was wondering would it be safe if I did the one week workout for two weeks?? Thanks so much!

    • Kelly says:

      Hey Tasman

      I’m really glad my workout has worked for you. It’s perfectly safe to do the workout for two weeks.

      I don’t quite know what you mean about hating running. There’s no running in this workout, only burpees!

      Good luck!

      Kelly

  53. Rhiana Durbar says:

    Hi Kelly,

    im 16 and need to lose weight fast..im going on the “egg diet” for a week and im going to start doing 30 minute runs basically every day. If i do your 20 minute burpees along with the dieting and running am i garanteed losing some weight and getting a toned body aswell…? this may be a stupid question but i just want some assurance and any tips you can give me… :) thankyou.

    • Kelly says:

      Hey Rhiana

      From what I understand the “egg diet” is a high protein low carbohydrate diet. It is consistent with my dietary recommendations in the above article, so I am sure it will help you lose your excess body fat. Doing the runs as well as the burpees is ambitious but if you think you have the energy, I am sure you will see results.

      I have one tip for you. Break up your run into sprints alternating with jogs. For example sprint hard for a bit then jog to get your breath back and keep repeating this until you’re done. This will work your body harder and accelerate the fat burning process.

      Good luck!

      Kelly.

  54. Eden says:

    guys could u help me please? i am 17 and i am not fat but i want to be the slimmest person…the problem is i am a busy girl and i have no time to exercise and more than that i hate to exercise…….and i have a party in a week time so please help me out to lose 16lbs…..

    • Kelly says:

      Hey Eden

      You will have to find time to exercise. You will learn to love exercise once you start to see and feel the results.

      My workout in this article asks for only 20 mins a day. You must have time for 20 mins! How much time a day do you spend watching TV, or checking facebook?

      Find the time!

      Kelly

  55. Rhiana says:

    Hey Kelly,

    im doing The Egg Diet and running pretty much every morning. by doing your Burpee routine aswell am i gonna lose quite a bit of weight??

    • Kelly says:

      Hey Rhiana

      I am not entirely sure what the Egg Diet is but if you follow your exercise plan you are going to lose a bit of weight for sure. The key is persistence.

      Good luck!

      Kelly

  56. Clarene says:

    Hi… im 13 and weigh 64kg I want to know if that (flat stomach diet) Isnt expensive?

    • Kelly says:

      Hi Clarene

      The diet is not expensive. Eating healthy nutritious food is non negotiable. Even if you have to pay a little bit more for unprocessed whole foods, your body will thank you for it. Eating junk food can definitely be more expensive in the long run if you end up with health problems and mounting medical bills

      Good luck!

      Kelly

  57. Belinda says:

    Hey!
    I’m really skinny (practically a stick with no curves :( )with a little tummy fat. it looks kinda weird actually. Im scared of doing this exercise since im worried that I’ll become even skinnier. Help!

    • Kelly says:

      He Belinda

      You will not get even skinnier. The exercise will build lean muscle and burn off your tummy fat. Your body will be more toned and athletic.

      Good luck!

      Kelly

  58. Martha says:

    Hi. Im 15 and I have a ball/dance next week.. im already a normal size for my age and im not fat of anything. I just want a flat but not overly toned tummy. I habe previously done crunches and situps etc.. but it hurt alot after. I have been doing the burpees for 2 days now and at the time of doing them its tiring towards the end but I know I have done well.. though today and yesterday my back and ribs to under my armshave really been aching badly.i dont know if that os normal? It hurts when I do normal things during the day also. I have been doing these and im about tp go for my first run in ages haha though im not going on a diet as I don’t want to get obsessive. Also as I am still at the stage of changing will the burpees make me lose fat on my boobs? Because that would suck haha. Thankyou.

    • Kelly says:

      Hey Martha!

      Some aching is to be expected when you start a new exercise regime. However if you are aching really badly I would see your doctor to be safe. The burpees will make you lose fat all over your body.

      Good luck!

      Kelly

  59. Marion says:

    Hi Kelly,

    I’m 18 and I’m not to happy with stomach. It’s not flat. I was just wondering if this exercise really worked as you say.

    • Kelly says:

      Hi Marion

      My answer is yes it does!

      Good luck!

      Kely

  60. Manuel says:

    Hi! I am 16 im i have lost alot of weight i have reached what my doctors have told me is target weight for my age and height (120 lbs) but i have a flabby stomach and thighs will this help me get rid of them and what should my diet look like

  61. Brandon says:

    Hi I’m 13 and weigh 130 and I need to lose some weight so I can play in my baseball games..what should I do to lose weight before Feb.8-9?

    • Kelly says:

      Hi Brandon

      Give the burpees a go. They’re really tough but they will really blast that unwanted fat.

      Good luck!

      Kelly

  62. Angel says:

    Hi Kelly!
    I’m 11 years old and I feel fat. I can’t see my toes because of my stomach and whenever I look in the mirror I die a little on the inside. My weight depresses me and I need HELPPPPPPP!!! I can’t help but eat chicken and chips after school most if the time with some cream soda. I have a birthday party to go to on 8/02/14 and its 27/01/14 so I don’t have long at all! I really need help! I don’t even need to be skinny, just flat stomached! Also, is it bad for me to have stretch marks at my age?

    • Kelly says:

      Hi Angel

      It is clear to me that you have become addicted to junk food. Unless you quit you addiction you will never have the body you want and you will always be unhappy. You need to replace your addiction to junk food with an addiction to healthy wholefoods and exercise.

      Read my post on how to overcome junk food addiction.

      It is not going to be easy but it will be worth it, I promise.

      Good luck!

      Kelly

  63. Hannah says:

    Hi Kelly!

    I am not fat and I don’t gain weight, no matter how much I eat – but my abs aren’t very toned. I do exercises for the whole body for 40 minutes a day, plus 3 hours sport (P.E. Weightlifting & Track) every day at school. I want my abs to be more toned and lose the little belly fat that I have with just doing the workout? I can’t follow the diet as I am a) still developing (I’m 15) and b) on an exchange and I don’t want to tell my host mom to cook special meals for me.

    Thank you!
    Hannah

    • Kelly says:

      Hi Hannah

      With all the exercise you are doing I would guess that your abs are toned enough. However they are hiding behind that excess belly fat. I would advise that you try and cut down on refined carbs like white pasta and white bread. Most importantly eliminate all sugar from your diet. This should help your body burn up the excess fat and you will find yourself with a nice set of toned abs!

      Good luck!

      Kelly

      Kelly

  64. Arden says:

    Hi, ok so if i had an egg for breakfast, an apple for lunch, and a few strips of asparagus for dinner be good for my meal plan for the 1 week program?

    • Kelly says:

      Hey Arden

      If that was your meal plan I would be worried that you are not eating enough. If you are exercising your body needs protein to build your muscles. I would make sure you eat a portion of protein with every meal. Grilled chicken and asparagus would be a good choice.

      Read my article on weight loss meal plans for more ideas.

      Good luck!

      Kelly

  65. janet taylor says:

    Hi Kelly I am 48 and my back hurts sometimes from leaning forward to much from my job..Dr says nothing major wrong..I work out all the time and have a flat stomach but doesn’t look young..am I too old for this program???

    • Kelly says:

      Hey Janet

      There is no such thing as being too old to exercise. You need to exercise to keep you healthy and keep disease at bay. Now if your back hurts from leaning forward at your job, you need to work on your posture. You should always keep your back straight to prevent injury. I would guess that your back and core muscles are weak. I would advise you take up a whole body weight training routine to strengthen your back and core.

      My flat stomach workout would be a good fit for you.

      Good luck!

      Kelly

  66. Hi Kelly,

    Thanks for the article. Agree food and excercise are the way forward – quick question: Quinoa is that ok during this first week?
    Do you consider it a carb,
    Thanks!

    • Kelly says:

      Hi Jacqueline

      Quiona is a complex carbohydrate that can give you energy throughout the day. It can certainly form part of a healthy diet. However for rapid weight loss I would advise that you exclude it from your diet along with all other carbs.

      Good luck!

      Kelly

  67. tinkal dhillon says:

    Hi Kelly,

    I’m 22, my weight is 85 kg and height is 172 cm. its overweight. I take 3 normal meals daily and nescafe black coffee without sugar in the morning and evening and green tea in afternoon. I a do daily workout in gym and after workout 20 mins cardio.

    So in how much time will I get flat belly plus attain the weight 70 kg? Please tell me. Thank you

    • Kelly says:

      Hi Tinkal

      It sounds like you have a good exercise routine going. If you are dedicated you should be able to attain a flat belly in around 3 months. Make sure you keep away from sugar and processed foods.

      Good luck!

      Kelly

  68. April Tackett says:

    Would this be the same time and intensity for someone that weighs over 300lbs

    • Kelly says:

      Hi April

      For someone weighing over 300lbs I would be worried that burpees put too much of a strain on the heart and the joints. My advice would be to see the advice of a medical professional before doing burpees.

      For those unable to do burpees, walking 20 mins a day would be a safe alternative. I would also recommend following my dietary recommendations.

      Good luck!

      Kelly

  69. samii says:

    Hi Kelly!

    This workout is good fun, but I felt like my lungs were closing up after 5 minutes. I pushed myself to carry on for another 5, but couldn’t physically make it past 10 minutes. If I were to start with 10 minutes and work my way up over 2 weeks would I still see results? thank you for posting this, like I said it’s great fun!! xxx

    • Kelly says:

      Hi Sami!

      I’m glad you’re enjoying the workout!

      If you can only do the workout for 10 minutes, don’t worry, it’s a good start. Every couple of days try and add another minute to the workout. You will be up to 20 minutes in a few weeks.

      And you will see results.

      Good luck!

      Kelly

  70. Sam says:

    Hi Kelly! Im a vegan 95% of the time and rarely eat carbs. I workout at least 5 times a week and my normal workouts are either spin classes, pilates or me attempting to run, but i am still not seeing the results i would like to see. I adapted to this healthy lifestyle about a year ago and yes there has been some progress, but not even close to what i would like. Summer is 3 weeks away and I refuse to have a summer bikini-less! Is there an example meal plan for breakfast lunch and dinner that I can try out! Thanks so much for the help xx

    • Kelly says:

      Hi Sam!

      Well done adopting a healthier lifestyle. Your doing lots of cardio, but I would suggest you incorporate some weight training as it will help to speed up your metabolic rate. The higher your metabolic rate the faster your body will burn fat.

      Check out my weight training workout.

      And if you want some meal plans, check out my weight loss meal plans.

      Good luck!

      Kelly

  71. Kim Caplinger says:

    Hi Kelly, I am 13 years old, and am wondering if the one-week plan will still work under my conditions. I am normal weight, but a little thin and muscular, and I feel like my stomach sticks out too much unless I hold it in. I do swim team for around 2 hours a day, for 4-5 days a week. Before swimming, I eat 1 cliff bar, 1 banana, and 1 apple. Other than that, I have the three basic meals a day. I do not eat fast food, junk food, soda, candy, chips, or sweets of any kind. For breakfast, I eat 1 egg with 1 piece of toast and fruit. For lunch I have all fruits and vegetables other than my 1 tablespoon of peanut butter and hummus. I have a party coming up soon, and I would really like to not have to suck my stomach in all day so that it is uncomfortable. I REALLY want a flat stomach, and I really want it fast. With my diet, do you think that I would need to worry about the sugar intake you mentioned?

    Thank you in advance for your help.

    • Kelly says:

      Hi Kim

      Sounds like you’re doing lots of exercise and your diet sounds really healthy.

      Give the burpees workout a try, I’m sure it will help tone up your stomach and get rid of any remaining fat.

      And stay off the sugar!

      Good luck!

      Kelly

  72. Jassi says:

    Hi Kelly
    I jog like 30 mins covering 6 kms on sat and sunday at a stretch.
    I gym and do abs.
    I have only one spoon of sugar thats like half of it.
    still my lower belly is little protuding.
    i have been able to maintain my weight
    5’5 and 60 kgs.
    i cant get thinner else i look ugly
    i do have deposits around my hips.. i guess that covers the belly
    ive tried for long to reduce that somehow failed.
    Pls tell me would burpees help?

    • Kelly says:

      Hi Jassi

      Sounds like you are already doing regular exercise, in the form of jogging. Burpees are a different kind of exercise than jogging because they are more intense. They will help you burn fat faster and also build muscle tissue.

      The more muscle tissue you have the faster your body will burn fat. And you will not get thinner, the fat deposits will disappear and you will look firm and toned.

      Good luck!

      Kelly

  73. Sandra says:

    Is it OK to smoke during that 1 week?Pls answer :))

    • Kelly says:

      No Sandra, its not ok to smoke at all. Please try to stop as it is bad for your lungs.

      Good luck!

      Kelly

  74. Toni says:

    I’m 14 and I’m not fat and I’m not the slimmest I would say but I have a really fat stomach and it gets in the way and I’m going on holiday in 5 days and I want to get rid of some of it quickly and other ideas?

    • Kelly says:

      Hi Toni

      My burpee workout is the best method I know of for getting rid of fat in a short space of time. Make sure you follow my diet recommendations too – stay off the sugar and carbs.

      Good luck!

      Kelly

  75. Hunter H says:

    Hi,
    you said joggin afterward would be good, but since it is summer, I was wondering about swimming laps? Also I was wondering about a one month plan? Thank you so much :)

    • Kelly says:

      Hi Hunter

      Swimming is a great way to lose fat. I would recommend swimming sprints in the pool to accelerate the fat burning.

      For a longer term workout plan, check out my dumbbell workout.

      Good luck!

      Kelly

  76. Brianna says:

    Hi, my name is brianna. im not that skinny and i wanna lose a couple of pounds. in your reading i did hear that people will lose weight in the arms, legs, and stomach. so heres my question to you kelly, do you get curves doing burpees? i would really like some cures doing the burpees and get smaller legs and smaller arms and also be alot thinner. so would i get curves doing burpees?

    • Kelly says:

      Hey Brianna

      Having curves is a result of having a waist that is smaller than your hips and bust. Burpees will burn off the excess fat all over your body. But you will find that you lose more fat around your waist than around your hips and bust. Therefore over time your waist will become smaller relative to your hips and bust, creating the much coveted ‘hourglass’ figure.

      If you really want to pump up your butt you can try this workout.

      Good luck!

      Kelly

  77. Natalie Davis says:

    Hey Kelly,
    I’m 14 years old, 5ft 3in. I weight around 125 to 130. I’ve been trying to lose weight for about 3 years now, and nothing I do will work. My stomach is far from flat. And I want to be able to wear a bikini this summer and go to the pool with my friends, but everything says it will take months and I really don’t want to wait that long. I want to do this plan but I don’t think it will work that well for me in just a week. Like I feel like I need somthing that hard but a longer period of time. What should I do?
    Natalie Davis

    • Kelly says:

      Hey Natalie

      If you want to achieve an amazing bikini body there is really nothing to stop you. However it will take time. There are no instant miracles in life unfortunately.

      Following my burpee workout for a week will be a good start. After that you can try my weight training workout for longer term results.

      Good luck!

      Kelly

  78. mero says:

    Hey,
    I’m 16 and weigh about 144 pounds. My belly isn’t that flat, more like a belly booch and love handles. However, it’s not that big, but the main problem is my belly booch and lower stomach fat. Will this get me a flat tummy in just one week? Adding it up to a healthy diet, or at least see a change in fat in my belly ?

    • Kelly says:

      Hey Mero,

      If you follow the burpee workout you should feel and see an improvement in just one week.

      After that you can trying incorporating weight training into your workout routine to continue making progress.

      Good luck!

      Kelly

  79. Addie says:

    Hey kelly
    I wanna burn the fat on my stomach and the pelvic region within 2 weeks.
    Apart from the burpees what exercise will u suggest???
    I m not very fat but about 7 kgs overweight.
    Thanks

    • Kelly says:

      Hey Addie

      You can start off with the burpees for one week. After that you can try to incorporate dumbbell exercises to build lean muscle which will help you burn fat faster.

      Good luck!

      Kelly

  80. Tabitha says:

    I’m 30 years old with two kids under five, I’m not overweight but I would love to be more toned up. I’ve been doing plank’s with the burpees. My question as a woman what protein shake should I use?

    • Kelly says:

      Hi Tabitha

      I wouldn’t worry too much about protein shakes at this stage.
      Give the burpees a go for a week or two.

      After that I would recommend that you check out my flat stomach workout and my flat stomach diet plan.
      If you combine these it will really boost your progress.

      Good luck!

      Clement

  81. Sophia says:

    Hey Kelly,

    I want to lose weight around my stomach. I honestly want to just feel light and lose my stomach fat. I want to be able to wear crop tops. When my boyfriend picks me up I feel fat that he cant hold me well. But I just would like to lose my stomach fat. I hope these recommendations work out fine. I just want a flat stomach i can keep my butt and thighs.

    • Kelly says:

      Hi Sophia

      Try the burpees and the diet tips I gave. This will really kickstart your body into burning off your excess fat. As you are a girl your hips are naturally wider than your waist, so don’t worry, you will still retain your curves when you lose the fat.

      Good luck!

      Kelly

  82. Antoinette says:

    Hi,
    I want to be able to lose my stomach weight fast. When I go swimming I don’t feel comfortable in my bikini. I don’t mind my thighs and butt because i like it. But I want to wear crop tops and other clothes skinnier girls can wear. Just like what Sophia said I feel like my boyfriend thinks I’m fat when he lifts me up. When I do wear crop tops I feel like a thick girl with a ugly stomach shouldn’t be wearing it. But its just my stomach I feel like this with. I honestly don’t care about my butt & thighs. But I hope burpees can work for me. Is there any other recommendations for workouts or dieting? I would like to lose a least 20 pounds by this Saturday (: Thanks for these tips so far.

    • Kelly says:

      Hi Antoinette,

      The burpees will be a good way to kick start the fat loss. After a couple of weeks you should incorporate my workout routine and diet plan really get the fat melting off you.

      And don’t worry what your boyfriend thinks. You’re a beautiful person and that’s what counts.

      Good luck!

      Kelly

  83. Aj Allie says:

    Hi Kelly,
    I need to cut off 10-20 pounds but I can’t stay dedicated to diets or lifestyle changes. I’m however very dedicated to workouts, HIIT, cardio and weight lifting. I even am really flexible, any advice on how I stick to healthy foods/diet plan?

    • Kelly says:

      Hi Aj Allie

      It’s great you’re doing workouts, HIIT, cardio and weight lifting. However to maximise your fat loss you need to stick to a healthy diet. I’m guessing you have an addiction to sweet things and processed carbs like white pasta and pizza. It’s really hard to quit that stuff because at first you’re going to get cravings like mad.

      Please read my post on how to control your cravings and get your diet on the right tracks.

      Good luck!

      Kelly

  84. Anysia says:

    Hey Kelly!

    I’m trying to do everything I can to tone up my stomach and have it flat.I’m 4’11 and my body type isn’t thin but not big either, my stomach is far from toned and flat,i need at least some firmness before august I just started beachbody’s Hip Hop Abs today and was wondering if doing this after the workout would help with greater results?

    Thank you!

    • Kelly says:

      Hi Anysia

      If you do the burpee workout after your Hip Hop Abs routine it should really turbo boost your fat loss.

      Good luck!

      Kelly

  85. Tc says:

    Hiii I’m 15 going on 16 and let’s face it I’m fat.. And I weight 226 pounds yea I’m on the heavy side and school starts in a month so I want to be at least 175 pounds before then and I would like to know if I need to count calories or not … Thanks!!

    • Kelly says:

      Hey Tc

      I am not a big fan of calorie counting. The most important thing is to base your diet on healthy wholefoods and cut out sugar and processed food. If you eat only healthy wholefoods you will find that your body will naturally tell you when you’ve eaten enough, without you having to count calories.

      If you want to learn more about how to switch to a healthy wholefood diet, read this post.

      Good luck!

      Clement

  86. Adrianna says:

    How many times
    a day should I do the burpees

  87. Kelly says:

    Hi Adrianna

    One 20 minute session a day is plenty.

    Good luck!

    Kelly

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