Three weeks to a flat stomach means you will need to do cardio, strength training and eat fewer calories than you are using. Eating low-fat foods---and avoiding processed sweets and salty items that may cause bloating and water retention---will help. Starting a fitness program consisting of three days a week of cardio and two days a week of strength training is important for shedding pounds that are keeping you from having a flat stomach. Crunches and other abdominal exercises are nice, but spot reduction is a myth, according to an article on SpineUniverse by Deborah L. Mullen, a strength and conditioning specialist. Burning fat and calories through regular exercise five to six days a week is what will get you fast results.
Step 1
Choose a time to workout so it will become a habit. It does not matter what time you work out, as long as it is a convenient time for you. Pick a time that your energy is high so you are not too tired to get a quality workout.
Step 2
Lift weights or work with a personal trainer twice a week to meet your strength-training requirements. Muscle boosts your metabolism, which will burn fat off your stomach.
Step 3
Do stabilization exercises, like planks or hanging leg raises, to tone the muscles of your abs. Do these on days that you lift weights. Planks are easy to do. Lie on the floor with your forearms under your chest. Press off the floor so that you are supporting yourself on your toes and forearms. Hold yourself in this position for 10 seconds and repeat four times.
Step 4
Do aerobic exercise three days a week for 30 minutes. Walking, running, swimming, cycling, hiking, using an elliptical trainer, stair climber or treadmill are all aerobic exercise. Maintain good posture while doing your cardio by straightening your spine, pulling your shoulders down and back, and tightening your abs.
Step 5
Take the weekend off the recover or pick two days during the week as rest days. Your body needs time to recover and repair muscles.
Tips and Warnings
- Schedule your workout sessions with a friend if you need help staying motivated. With only three weeks to drop weight, you cannot afford to miss any workouts.
- Overtraining can lead to injury and time off from exercise. Take rest days and never exercise to a point where you are gasping for air. If you feel faint or like you are going to vomit, stop.
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