8 Pro Tips for a Tight, Flat Tummy Updated: 7/15/2008 5:59:52 PM Print Article Email Article           (ARA) - How do you achieve a tight and flat stomach? You see articles and infomercials about machines and diet aids promising fantastic abs with little effort on your part. I'm here to tell you the truth. There will be work to do on your part, but I'll provide the basic formula for achieving the look you've always thought was reserved for other people. It doesn't matter if you're 20 or 70. This formula works for everyone. 1. NUTRITION: This is the most important component to achieving a flat stomach. Nothing is more important than food. First, you'll need to control blood sugar levels in order to lose body fat. This is best accomplished by consuming four to six meals per day. Complete a quick free diet profile and eDiets can find the right meal plan based on your preferences. 2. RATIOS: It's unlikely you'll get tight abs and a flat stomach by consuming 80 percent of your calories from carbohydrates. Ratios can vary quite a bit, but as long as you follow the no more than 55 percent of calories from carbohydrate rule, you'll be at a good starting point. 3. TIMING: Four to six meals sounds like a lot, but keep in mind that the body is always seeking to store body fat. You can avoid this by eating every two to three hours throughout the day. When you do this, it helps to control blood sugar (which, in turn, assists in body fat loss). 4. CALORIES: I've received e-mails from people telling me they do all of the above, but they still can't lose body fat to flatten the stomach. In every case, they are still consuming too many calories. It doesn't matter how healthy your nutrition program is if you're eating too much. It's important that you find "maintenance" calories first. Maintenance represents the amount of food you consume without any change in your weight. You'll also need to document your foods. eDiets makes this easy with online food diaries and other tools. 5. SLIGHT CALORIC DEFICIT: After you have found maintenance, simply reduce your calories by 200. Our goal is to have you eating as much as possible and still losing fat and retaining muscle. I don't want you eating as little as possible (thereby slowing the metabolism and losing valuable muscle tissue). 6. CONSISTENCY: You'll need to be on this nutrition program six days a week with one day being somewhat of a cheat day, but nothing extreme! Pigging out can spike your blood sugar level and halt your fat loss. 7. WEIGHT TRAIN: At this point, you should be aware of the importance of resistance training. Just three to four workout sessions lasting no more than 35 minutes to an hour will do the trick. For every pound of muscle on your body, you'll burn 30 to 50 additional calories per day. Part of your program should include abdominal exercises to strengthen and build the abs. That way, when you achieve your low body fat level, your abs will be tight. When you join eDiets, you get a fitness plan specifically targeted to reach your goals, whether you want a flatter stomach or tighter butt. 8. CARDIOVASCULAR EXERCISE: Perform three to five days per week of moderate cardio exercise for approximately 30-40 minutes. During two of the days, you can exercise at a higher intensity level to accelerate fat loss -- but, only if you reach a sticking point. If you're a beginner, then remember to increase gradually. eDiets' nutrition and fitness experts can help you achieve the abs, butt and body you want. Visit eDiets to find the right diet and exercise plan to help you lose weight and firm up your abs! A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics. Copyright © 2008, ARAnet, Inc. ARA Content Enter your ZIP code to compare the savings and benefits offered by the discount dental plans in your area. Take the first step toward a healthier smile and start saving today! > Find my dentist > Find a ZIP code             Additional Articles The Fast Fix for Acne Breakouts Think Hair Loss is Irreversible? Think ... Get Clear Skin -- Guaranteed Eight Pro Tips for a Tight, Flat Tummy Low-Carbohydrate and Mediterranean Diets... Losing Your Hair? There's Help Reinventing How We Energize Ourselves New Blog Gives You the Scoop on Diet Pro... Health and Nursing Demands Continue to S... 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