Nothing says physically fit like a flat, toned stomach. There are many gimmicks out there promising a flat stomach. But according to Dr. Edward R. Laskowski, Mayo Clinic physical medicine and rehabilitation specialist, diet and exercise are all you need for a flat stomach.
Diet
Your diet -- your daily food intake -- is the most important step in getting and maintaining a flat stomach. You can do crunches all day, every day, but if your nutrition is not at its best your hard work will be for nothing. You need to consume protein, carbohydrates and fats, and the source of each is vital. Fiber reduces belly bloat, antioxidants aid in the effectiveness of your workouts and protein rebuilds muscles. Protein sources should consist of lean options, such as chicken, fish, beef and poultry. Eggs, cottage cheese and yogurt are also quality protein sources. Carbohydrate sources should consist of complex carbs: brown rice, sweet potatoes and wholegrain bread. Not all fats are created equal; you should only consume healthy fats such as olive oil, avocados and nuts. However, do so in moderation because even healthy fats are high in calories.
Cardiovascular Exercise
In order to lose fat you need to create a caloric deficit, which means you need to burn more calories -- exert more energy -- than you take in. This is done with cardiovascular exercise. Examples of cardio are running, walking, swimming or using any piece of cardio equipment in gym. According to the American Council on Exercise, for weight loss you should do 45 minutes or more, five to six days per week. Another time-saving option is interval training. This type of cardio is shorter in duration, but higher in intensity. It involves short bursts of intensity followed by an active rest period. For example, run on a treadmill for two minutes then walk briskly for two minutes; repeat this pattern for about 20 minutes.
Strength Training
The final step is strength training, meaning weight-bearing exercises to build the abdominal muscles. Exercises to work the core are crunches on a stability ball, bicycle and plank. To crunch on a stability ball, sit on the ball and roll down placing the ball at the small of your back to support it, place hands behind head and perform a crunching motion. To bicycle, lie on a mat on the floor, place hands behind head and bring your knee to the opposite elbow, then switch. To perform the plank, lie face down on your elbows on a mat, push yourself up on your toes and hold the position keeping your body parallel to the floor. Hold for one minute. According to the American Council on Exercise, as your body becomes acclimated add additional weight or repetitions depending on the exercise.
Considerations
Another important step is what you are doing outside of the gym. The time your body makes the most out of your diet and training routine is while you are resting. When exercising, you are tearing down muscle, so the time for repair and growth is at rest. Growth hormones release while you are sleeping, thus building muscle. Drinking at least 64 oz. of water per day avoids dehydration and aids in muscle recovery, as well as prevents bloating.
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