ASK THE TRAINER: Flat Abs

Q: What can I do to tone my tummy and get flat abs?

A: Please give me a dollar for every time someone asks me this question! I’d be very wealthy. Why is it that most women are obsessed with getting the tummy flat as possible? Second would be toned arms and slim legs, but abs rank number one for nearly every female I run across. Either they are already thin and have a problem middle section, or they have a few pounds to lose, but mostly care about the waist line.

I blogged about this before here. Flat abs is so much more than doing 100 crunches a day. Those are nice, and go ahead and do them if you like. Doesn’t mean you will have that six-pack abs. To get the abs flat, it’ll take overall weight loss. No spot training, that’s just not going to work. Adding in abs training with total body strength training and cardio exercise, and now we’re getting somewhere.

But that’s not all! Didn’t think it was that easy, did ya? Flat abs won’t show under a layer of flab if you are not eating properly. And this involves eating no processed foods, following a clean diet and limiting foods that bloat or cause water retention. Eating 5-6 meals a day, spaced out every 2-3 hours, versus the standard three helps a lot. And you have to stick with the eating and fitness plan if you are really dedicated to getting the stomach tighter.

One more thing, genetics plays a role in how flat your tummy will be and if you can actually achieve a six-pack look. I know you didn’t want to hear that, but it’s true. A flat tummy is yours for the taking, just stay dedicated to get there.

I’ll have a part two to this question later this week with tips on how to achieve a flat tummy.

Healthy Recipe: Flat Bread/Pizza Crust

Ingredients

1 teaspoon yeast
1 1/4 cup hot water
2 teaspoons salt
3 cups unbleached white flour

Directions:
Dissolve the yeast and salt in the hot water. Add flour to the mixture and knead until the dough is no longer sticky (add a little more flour if it is). Divide the dough into 6 balls and place on a greased cookie sheet. Cover and let rise for 45 minutes.Spread dough out to form six 1/4 inch thick loaves. (If it tries to slide back and won't stay flat, let it rest a minute before stretching it again.) Bake at 450 degrees for 8 to 10 minutes. (It should be lightly browned). Remove from the oven and enjoy! This recipe also works well with wheat flour, although it will not form as many little pockets. It tastes great alone, with homemade hummus, or topped with sauteed garlic, onions, and peppers, or for traditional mini pizzas. It's very versatile and great to have on hand. My kids love it!

Serves: 6 loaves

Preparation time: 50 minutes

ASK THE TRAINER

Q: I pigged out over the weekend and gained five pounds, is that possible?

A; No, that is mostly water weight, especially if what you pigged out on was high in sodium. The best way to flush it out is to up your water intake for the next couple of days. It wouldn’t hurt to up your cardio minutes as well. If all the five pounds have not disappeared in a week, just keep at it…no more cheating!!

Q: I like to walk outside, but now it’s getting cold, what else can I do?

A: You can still walk, indoors. Find a place that you can walk, inside track, school’s gym, the mall, or even walk your favorite big box store. You want to walk continuously so no stop and go walking. Also, walking in place at home may work. Put on some of your favorite music and just go for it. You can add moves like side to side, walking backwards, and even add some strength training moves. Try Leslie Sansone’s Walk Away the Pounds series and see how it’s done.

Q: Time. I don’t have time to work out!

A: Hey, I totally understand, but let’s not freak out. In a 24-hour day, break down where your time is most spent. Can you squeeze in little 15-minute sessions? How about moving things around to fit in a 30-minute workout. Wake up early or stay up later for an extra 30 minutes. While watching TV, fit in a workout. Keep tennis shoes in the car and directly after work, go walking for 20 minutes. If you want to get in shape bad enough, you will find the time.