Your New Abs

6 Responses to “how to get a super flat stomach and toned legs and buttocks..?”

1. Mika Says:
   February 25th, 2010 at 10:54 am

   First of all, my best suggestion is to learn to eat healthy.Do sit ups and joging.watch them excersise videos in the morning. and Lower what you usually eat. When you want something verry bad eat half of it then give the other have to somebody else or throw it away.

   http://get-a-flat–stomach.blogspot.com/
   http://the-flatbelly.blogspot.com/
   http://workout-program.blogspot.com/
   References :

2. Charli Says:
   February 25th, 2010 at 11:06 am

   Losing 1-2lbs a week is the best way to go (which means 10-20 weeks for your 20lbs). This way, you are losing mostly fat, rather than water and muscle. Faster weight loss is not better, nor is it sustainable.

   Diet should be what you look at first for weight loss- this is what will enable you to drop fat. Try a balanced diet made up of mostly natural whole foods, with high protein, moderate carbs and moderate fats.

   You need to know how many calories you burn- you can use an online calculator for a rough estimate. Aim for 10-20% calories fewer than you burn daily (too large a deficit will be counterproductive in the longer term).

   Don’t worry about complicated diets or cutting things out. You can enjoy anything in moderation, as long as the majority of your diet is healthy. Here are some good foods to base your diet around:

   PROTEINS

   Boneless, Skinless Chicken Breast
   Tuna (water packed)
   Fish (salmon, seabass, halibut)
   Shrimp
   Extra Lean Ground Beef or Ground Round (92-96%)
   Venison
   Buffalo
   Ostrich
   Protein Powder
   Egg Whites or Whole Eggs
   Ribeye Steaks or Roast
   Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
   Top Sirloin (aka Sirloin Top Butt)
   Beef Tenderloin (aka Filet, Filet Mignon)
   Top Loin (NY Strip Steak)
   Flank Steak (Sir Fry, Fajita)
   Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
   Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
   Soy Burgers
   Low-fat cottage cheese
   Nonfat Greek Yogurt

   SLOW BURNING/COMPLEX CARBS

   Oatmeal (Old Fashioned or Quick Oats)
   Sweet Potatoes (Yams)
   Beans (pinto, black, kidney)
   Oat Bran Cereal
   Rye Cereal
   Grape Nuts
   Brown Rice
   Farina (Cream of Wheat)
   Multigrain Hot Cereal
   Whole wheat or Spinach Pasta
   100% Stoneground Whole Wheat Bread
   Ezekiel Bread
   Hi-Lo Cereal

   FIBROUS CARBS

   Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
   Broccoli
   Asparagus
   String Beans
   Okra
   Spinach
   Bell Peppers
   Brussel Sprouts
   Cauliflower
   Cabbage
   Celery
   Cucumber
   Eggplant
   Green or Red Pepper
   Onions
   Pumpkin
   Garlic
   Tomatoes
   Zucchini

   FRUIT

   Apples
   Grapefruit
   Peaches
   Strawberries
   Blueberries
   Raspberries
   Lemons or Limes
   Pears

   HEALTHY FATS

   Natural Peanut Butter
   Olive Oil or Safflower Oil
   Nuts (peanuts, almonds)
   Flaxseed Oil
   Avocados
   Coconut Oil

   BEVARAGES

   Crystal Light
   Green Tea
   Other Tea (without sugar)
   Coffee (without sugar)

   CONDIMENTS

   Mayonnaise
   Reduced Sodium Soy Sauce
   Reduced Sodium Teriyaki Sauce
   Balsamic Vinegar
   Salsa
   Hot Peppers and Hot Sauce
   Chili powder
   Mrs. Dash
   Steak Sauce
   Sugar Free Maple Syrup
   Chili Paste
   Mustard
   Extracts (vanilla, almond, etc )
   Low Sodium beef or chicken broth
   Plain or reduced sodium tomatoes sauce, puree, paste)
   Stevia (natural sweetener)

   Second in importance to that is heavy resistance training- this is what will allow you to preserve muscle so you look ‘toned’ and defined once you’ve dropped the fat (rather than just a smaller version of how you look now, with the same bits you’re unhappy with). More muscle also means a higher metabolism, so you definitely want to hold on to, or increase the muscle base you have for fat loss. You need to work ALL your major muscle groups- you can’t spot reduce. Have a look at:
   http://www.exrx.net/Lists/Directory.html
   This is an extensive exercise directory. There are many exercises for every muscle group and every ability level.

   Then you can look at extras like cardio to help create a calorie deficit. But cardio is by far the least important of these three, and you can lose fat effectively without it.

   Make sure you’re getting at least one rest day a week with no exercise at all.
   References :

3. Carl S Says:
   February 25th, 2010 at 11:12 am

   Run everyday. Start with a mile (or two), should only take 15mins. Then start increasing your running routine by a couple minutes a week. Eventually you’ll be running 45mins straight for 5-6miles. That’ll get you flat stomach and nice legs+butt.

   Eat salads for dinner. If you choose to use salad dressing dilute it 50/50 water/dressing. Twice a week add chicken to the salad. Remove all restaurant food + takeout food from your diet. Stay away from desserts + snacks. If you’re hungry prepare a small meal, or if it’s 1hr before dinner, eat your dinner 1hr early and forget the snack alltogether.

   Drink: ONLY DRINK WATER. I cant stress this enough. No coffee, no tea, no alcohol, no soda, no juice, no milk, no sugar powder drinks, no protein shakes. This is by far the most valuable step in the stomach flattening process! The first month is brutal, but once you get used to it, you’d wonder why you wasted time with other drinks. (I’m on a 7-month streak *cough minus Christmas to newyears when I had eggnog+rum a few times).

   You’ll really start seeing results at the end of the first month. Dont give up. Stick with it and you’ll be looking fantastic in no time!
   References :
   I want to see those nice buns on the beach ASAP.

4. skylar Says:
   February 25th, 2010 at 11:19 am

   Tash,

   You need to cut out all junk food from your diet. Stick to eating foods as close to their natural, unrefined state as possible so avoid those ready-made microwave meals, take-outs and processed foods. The secret to getting a super flat stomach, toned legs and buttocks is a combination of 3 things:
   i) Nutrition
   ii) Workouts
   iii) Lifestyle
   The best workouts focus on high intensity resistance which will work the whole body and get you the above results that you want. There’s a great article I found which talks about this. You can read it here:
   http://www.my-linker.com/hop/fat_loss_for_visible_abs

   All the best!
   References :

5. David Says:
   February 25th, 2010 at 12:02 pm

   Workouts that include as many muscles in the body will get you toned all over. Intense strength training is probably the quickest and easiest way to the results you want. Basically it is exercising with weights and your body weight. Using around 70% of your maximum exhaustion point for a particular exercise, you do a set of 10 repetitions. You rest 30 seconds and go on to the next set of exercises. The whole workout can take 15 to 25 minutes depending on what your doing. A little aerobic exercise along with it can be good but aerobic exercise only burns calories and fat during the workout as for strength training properly done will burn fat all day long. I am on a program which does exactly this. It tells you what to eat and how to eat it to get maximum results. Hi fiber foods, lean or plant proteins, vegetables and fruit are what is recommended so it is really healthy. No pills or magical cures.
   References :
   http://www.fatburningfoodsandrecipes.com

6. shawty_2013 Says:
   February 25th, 2010 at 12:48 pm

   i have the flirty girl fitness DVDs they help alot!! and they actually work
   References :

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