9 Secrets to a Flat Stomach

9 Secrets to a Flat Stomach:
9 Secrets to a Flat Stomach

It may not be a secret that the best way to a six-pack is regular exercise and a healthy diet (even if it's no diet at all), but there's a right way and wrong way to a flat stomach. Read on for the ultimate guide to getting flat abs.
So you want to flatten your belly. Time to hit the floor for a zillion crunches, right? Not so fast. Power crunching alone isn't necessarily the best—and certainly not the most enjoyable—way to flatten your belly. When we talked to dozens of people, just like you, who've toned their abs, we discovered their secrets to a flat belly include fun activities such as gardening, tennis, and dancing—with some crunches in between for good measure. Leading weight loss and fitness experts also suggest some simple lifestyle changes to provide you with a complete belly-flattening program.

So if you're sick of crunches—or not getting the results you want—read on for 7 surprising ways to get a belly worth baring.


9 Secrets to a Flat Stomach Calm down. Too much stress can contribute to a potbelly. Stress increases levels of cortisol, a hormone that seems to direct fat to our middle,To keep levels low, try this 5- to 10-minute stress reducer: Find a quiet, comfortable place to sit. Next, take several slow, deep breaths to help clear your mind. Continue breathing deeply and repeat the word "one" to yourself as you exhale. (If you get distracted, just bring your focus back to the word "one.") Practice this for 5 to 10 minutes once or twice a day. 
 De-Stress Having too much stress can lead to higher levels of the stress hormone cortisol in your body, which can increase the amount of fat you store around your belly. Can't seem to de-stress? Take a few minutes each day to relax with these tips on how to decrease levels of cortisol in your body.


9 Secrets to a Flat Stomach Skip the alcohol. That glass of wine with dinner may be part of the reason your jeans are too tight. Alcohol also tends to raise cortisol levels, sending fat to your belly, 


9 Secrets to a Flat Stomach Stop smoking. "It keeps me thin," proclaim many smokers. But the truth is that smokers tend to have more abdominal fat than nonsmokers,"When people stop smoking, the amount of abdominal fat actually decreases," 


 Know the Formula Getting flat abs isn't about starving yourself or living at the gym. Reducing belly fat involves a mix of smart eating and effective exercise. Make sure you eat enough food to keep your body from experiencing hormone imbalances; eating too little (fewer than 1200 calories a day) reduces the amount of the fat-burning hormone leptin in your body, which will slow down weight loss. And if you're just exercising without changing your diet, you'll spend a lot of time at the gym with little result. .


 Posture Makes Perfect Doing regular posture-building exercises pack a double punch when it comes to busting that belly. Having good posture helps you look slimmer instantly, while sticking to a posture-building routine every day will strengthen your ab muscles, and help get you well on your way to a six-pack.


 Fight the Fat Abs exercises will help define those muscles, but don't forget cardio for overall weight loss; otherwise all those sit-ups will go to waste. If you want results fast, try high intensity interval training, which has been proven to be one of the best ways to fight belly fat.


 Start with Oatmeal The secret to getting flat abs includes a diet that helps shrink that midsection. The best things to eat include foods high in fiber and other foods that help you beat the bloat. Swap your normal breakfast for a bowl of oatmeal with blueberries, for example; the fiber in the oatmeal will aid in digestion, and the antioxidants in blueberries may help you shed ab fat.


 Drink to Detox It's not in the foods you eat—what you drink can help debloat and flatten your tummy as well, so bottoms up! Drinking a glass of water every morning, for example, will help you alkalize your body—which helps you burn fat and detox your system. Besides lemon water.


 Stay Away From These There are those foods that help slim your middle, and those that make you feel like a bloated balloon. As you continue your ab-flattening workout plan, be sure to avoid foods that cause bloating, like broccoli and cabbage, when things start getting serious. 

                            see more at

9 Secrets to a Flat Stomach

A Flat Belly — Fast

Video : Chest Workout at home

Chest Workout

Video : Chest Workout at home

Getting in a good strength building chest workout at home can be a challenge especially if you don't have any equipment.  This routine solves that problem with a selection of push ups that can easily get you sore the next day.

Click here to see the video on YouTube

A Flat Belly — Fast

A Flat Belly

A Flat Belly — Fast

 I've created a whittle-your-middle workout plan that can help you trim up to three inches off your tummy in one month (no sit-ups required). Combine these moves with a low-calorie diet, and you may need to shop for a smaller swimsuit.
My eight-minute exercise routine targets four different ab zones — an approach that's a must for tightening your tummy. Why? The more muscles you build, the faster your metabolism will work and, ultimately, the more calories you'll burn.

The Workout

Here's how the plan works: Three days a week, you'll do the exercises. Before you begin each morning, warm up by marching or jogging in place for a minute to raise your heart rate and to loosen up your muscles. Then do each move for one minute. Move on to the next exercise immediately so that you do all four back-to-back. After you've finished, repeat the moves again from the beginning.

Flat Belly Core Fusion Workout

A Flat Belly

Mix up your abs routine with this circuit that takes top moves from three belly-toning practices—Pilates, yoga, and ballet—to strengthen your midsection and erase any muffin top. Try it on its own for a complete workout or tag it to the end of a cardio session for an extra core challenge (which is never a bad thing!).

How it works: Three to four non-consecutive days per week, do 15 reps of each exercise in order; repeat the entire circuit 3 times.

 Stomach vacuum

A Flat Belly

This breathing exercise, makes you exhale all the air out of your lungs. It also helps you suck in your tummy to the maximum. This will help you to bring out your abs hidden under the layers of fat.

You need to start the exercise by placing your knees and hands on the ground. You back should stay curved in order to help build vacuum. Exhale completely and suck your belly in. Expand your lungs, like you are breathing but air shouldn’t enter into it. You should pull in your stomach so that it touches your spine ( not literally, to the maximum extent). Hold this position for 10 seconds. Release your breath slowly and repeat the same method 10 times every day, to notice the best results.

Power Plank

A Flat Belly

Why it’s Effective: Power Plank is the most incredible fitness exercise that gives you a well-toned & sculpted stomach and abs.

How to do the Power Plank:

– You have to lie face down.

– Then extend your legs.

– Maintain your body position with the help of your forearms.

– Then maintain your toe position, so that you are slightly raised above the ground.

– Hold this position for 10 seconds.

– Continue it and manage it to hold about 1 minute.

Seated Crossover

A Flat Belly

- Remain seated with your feet flat on the floor. Sit tall with a long spine. Bend your arms 90 degrees, bringing your elbows in line with your chest, your forearms perpendicular to the floor, and your fingers toward the ceiling.

 - Exhale as you bring your left elbow and right knee toward one another. Inhale as you bring your elbow and knee back to the starting position. Repeat with your right elbow and left knee, alternating between those positions for 1 minute. After 1 minute, move on to Move 3.

Captain's Chair

A Flat Belly

Remain upright in the chair and grab both sides of the front of the seat, near your hips.

Inhale. As you exhale, slowly lift your knees up toward your chest (b). If necessary, lean back a little in your chair, but don't arch your lower back. Hold for three seconds, then return to the starting position. Repeat for a minute.

Vidéo:How to Build Muscle at Home,why not?

How to Build Muscle at Home:
How to Build Muscle at Home:
Ideas for weight loss:

Building muscle at home is surprisingly straightforward and doesn't require any fancy gym equipment. All it takes is a little creativity and a commitment to workout regularly.


Build Muscle at Home:step1;

Ideas for weight loss
Ideas for weight loss:
Find a replacement for dumbbells or buy some. 2 cans of food or 1–2 liter (0.3–0.5 US gal) bottles of drink can be a great substitute for dumbbells and can be used for a number of exercises.

Build Muscle at Home :step2;

Do bicep curls. A good arm exercise for building muscle is a Bicep Curl. Stand with your feet hip
width apart, knees slightly bent, back straight and stabilize your core.
Hold a can/bottle in each hand, elbows bent and tucked into your sides and forearms parallel to the ground. In a controlled manner bring the bottle/can up towards the shoulder, keeping your elbow tucked into your side.
Breathe out as you do this and then breathe in as you lower your arm back down till it is once again parallel to the ground.
How to Build Muscle at Home:
Ideas for weight loss:

Build Muscle at Home :step3;

Do these curls 10 - 12 times on each arm, once you have done one set of these go on and do another 2 sets of 10 - 12 on each arm. When you can do these comfortably then you need to find something heavier to use as it is time to increase the weight.

Build Muscle at Home :step4;

Try some tricep dips. Another good exercise for building muscle that you can do at is a Tricep Dip.
How to Build Muscle at Home:
Ideas for weight loss:
Sit on a chair/bench and place your hands on either side of your body on the chair.
Wriggle your bottom off the chair so that your arms are supporting your weight.
Feet hip width apart out in front of you. Drop your bottom down until your elbows are at about 90 degrees and then raise yourself up until your arms a straight again. Breathe out as you lower yourself down and breathe in on the way up. Do 10 - 12 of these, 3 times.

Build Muscle at Home :step5;
How to Build Muscle at Home:
Ideas for weight loss:

Always remember some form of pushup. Push ups are a fantastic way to build muscle. If you are a real beginner you can do a push up standing up against a wall. The same positioning, just in an upright position. Once you have mastered wall push ups you can graduate to the floor.
Before commencing traditional toe push ups, start with knees on the ground until you can comfortably manage 20 - 30. To do a pushup, lay on the ground face down, with your hands flat on the ground at about chest level.
Push yourself up so your arms are supporting your weight and make sure your core is braced and that your back and head are in alignment.
Imagine you have a broomstick resting on your back from head to bottom and you need to keep your body in alignment with it.

Build Muscle at Home Step :step6;

Work on large muscle groups. Working big muscle
How to Build Muscle at Home:
groups is a great way of burning fat and building muscle. Some of the best muscles for this are the Quadriceps and Glutes. Squats are a brilliant way of working both of these muscles.
To perform a squat stand with feet hip width apart, back straight, head up and brace the core. Put your hands on your hips or straight out in front of you, whatever is more comfortable. Lower yourself down into a squat as if you were about to sit in a chair. Do this 10 times and then do another 2 sets.

Build Muscle at Home :step7;

Do these exercises 3 times a week, making sure you have at least a days rest between to give your muscles a chance to recover and regenerate. This workout coupled with some cardio such as running, walking, swimming, bike riding or other sport will have you well on your way to developing muscle mass.

to see the video click here

Ideas for weight loss

Ideas for weight loss:

Portion size me:

Ideas for weight loss

Ideas for weight loss

 plate-size induced consumption norms and win-win solutions for reducing food intake and waste.
Research on the self-serving of food has empirically ignored the role that visual consumption norms play in determining how much food we serve on different sized dinnerware. We contend that dinnerware provides a visual anchor of an appropriate fill-level, which in turn, serves as a consumption norm

Weight Loss Programs 7

 15 Day Diet Meal Plan:
Weight Loss Programs
Weight Loss Programs

Try out this 15-day diet plan from Self magazine, with meal plans for breakfast, lunch, dinner and a daily snack and treat. Can you keep up?

Day 1

Breakfast: Fruity muesli

Mix 1/2 cup plain, raw oats with 2 tbsp orange juice, 4 tbsp nonfat vanilla yogurt and 1/2 cup chopped Granny Smith apple. Top with 2 tbsp dried goji berries (found at health food stores) and 3 tbsp sliced pecans.

Weight Loss Programs 6

10 Day Diet Meal Plan:

Weight Loss Programs
Weight Loss Programs
A 10-day plan can help you jump-start your weight loss. For most moderately active people, a plan with 1,500 calories daily will elicit a safe rate of weight loss. Choose a 400-calorie meal for breakfast, lunch and dinner and enjoy two 150-calorie snacks daily. Before beginning any diet plan, check with your health care provider to make sure it is appropriate for you. For very active women and some men, 1,500 calories may be too few and cause a loss of energy. If you experience this, consider adding an additional snack or 100 calories at one or two meals.

Weight Loss Programs 5

What is an Effective Weight Loss Program?
Weight Loss Programs

Weight Loss Programs 

 Since there are many people who are interested in losing weight effectively and fast, there are many commercial weight loss programs available in the market. Many of them guarantee that their effective weight loss programs are medically proven and risk free. We may have to conduct our own research to find out the truth but obviously we don't have enough time and money for that. Therefore, we can do a smaller web based research to find out the most effective weight loss program.

Weight Loss Programs 4

5 Rapid Weight Loss Ideas For Quick Weight Loss:

Weight Loss
Weight Loss Programs
 Rapid weight loss shedding 5 to 10 lbs in 1 week is very tempting but the most important factor is to be safe rather than foolish. It is not worth to put your health at stake just because you want to take off a few pounds for a special event. This article will discuss 5 rapid weight loss ideas to help people lose weight safely and naturally.

Below are 5 simple rapid weight loss ideas:

weight loss programs 3

Try our 7-day weight loss plan to drop pounds and keep them off.

EatingWell's 7-Day Weight-Loss Diet Meal Plan is designed to provide an overall healthy-eating program. This 1,400-calorie menu is packed with nutrient-rich foods, including whole grains, lean meats, low-fat dairy and plenty of fresh fruits and vegetables.

Weight Loss Programs

Weight Loss Programs

7 Day Weight Loss 1400 calorie menu - Day 1

Weight Loss Programs 2

 Weight Loss Programs:



Losing weight is something that a large portion of the population is attempting to do today. Over 80% of all individuals over the age of 25 are overweight according to a recent survey. This is a large number, which accounts for why there are so many different weight loss programs available today. While many of them can charge a hefty fee,

weight loss programs1

Introduction to weight loss:

Whether you are trying to lose 5 pounds or more than 50, the same principles determine how much weight you lose and how fast your weight loss will occur. Remembering the following simple guidelines and putting them into practice can lead to weight loss without the aid of any special diet plans, books, or medications.
 weight loss:

 weight loss:

Our body weight is determined by the amount of energy that we take in as food and the amount of energy we expend in the activities of our day. Energy is measured in calories. If your weight remains constant, you are probably taking in the same amount of calories that you burn each day. If you're slowly gaining weight over time, it is likely that your caloric intake is greater than the number of calories you burn through your daily activities.
Everyone is in control of the amount of food he or she consumes each day,