What do i need to do in order to flatten my belly?

Question

I would really like to know, what to eat (for each meal), what exercises i need to do, routine, program, etc. so that i can flatten my belly (possibly 4-6 pack???) by June of this year. I have access to a gym until about april. I am 5 foot 11, i weigh around 195, my waist size is 36 inches, but i do have a sort of beer belly that i would relly like to get rid. Thanks a lot, any help is much appreciated.

I would really like to know, what to eat (for each meal) --> this especially, what exercises i need to do, routine, program, etc. so that i can flatten my belly (possibly 4-6 pack???) by June of this year. I have access to a gym until about april. I am 5 foot 11, i weigh around 195, my waist size is 36 inches, but i do have a sort of beer belly that i would relly like to get rid. Thanks a lot, any help is much appreciated.

sorry, new to this, iwould especially like to know what changes i need to make to my diet, what i should be eating and samples of breakfast, lunch, dinner, snack? thanks a lot

Answer 1

There are a number of things you might want to consider. One of the quickest ways to flatten a belly is to kick. Martial arts kicks. Even if you have no martial arts experience anyone can kick.

You want a structured training program. Start easy allowing for your current flexibility. Kick at only 50% force to start with. If your keen, start doing 1 minute rounds and bounce around while kicking (just like a boxer shadow boxing).

Gradually increase the length of the rounds and the number of kicks and decrease the rest periods.

This works much better than conventional cardio work as you are targeting the specific area much more than running, treadmill, cycling etc.

Start doing fairly heavy weight workouts in the morning. By exercising in the morning, especially with heavy weight training you will do 2 things 1) build more muscle which will increase your metabolism because more calories are burnt just to maintain muscle. 2) Exercise raises your metabolism. If you do it in the morning you get a metabolic high that lasts for hours, allowing you to burn what you eat more efficiently. Net result - more gets burnt off than stored.

I would rely less on diet and just simply work it off. Eat good foods, but don't get too paranoid.

As far as specific ab work goes, get yourself a swiss ball and do all your ab workouts on it. You need to drop back past horizontal to get the maximum benefit for any ab work. Do a couple of sets to exhaustion. When that becomes easy and you find you reps getting too high and some weight to your chest rather than repping out. Maximum reps should be 20

There is an article here that gives a few tips on getting ripped which also might be useful:

http://www.thetop100online.com/truthaboutbuildingmuscle/Get_Ripped_Now!.html

Answer 2

The only real way is to lower your whole body's fat %. The human body stores fat in the body as a whole, not in a particular area based on how non-muscular it is.

My advise is you either take up a sport that you can play more than twice a week for a good hours or two per session and completely remove sugar from your diet. Keep fat to a minimum, no take away or fried foods. Don't starve yourself though, if you don't eat enough your body will start storing fat again.

Answer 3

Swim a few laps a day, best exercise you can get. Get a snorkel so you don't have to keep stopping and stand up.

Answer 4

sit ups, crunches, crunch machine at gym with weight, twisting crunches

Answer 5

sit ups and jogging