Getting a flat stomach requires a combination of training styles.
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Getting a flat stomach takes commitment, but with four months up your sleeve, it can be accomplished. Through a combination of interval training and resistance work, you'll have a flat abdominal area, and you might even start to see a little definition. Drinking a lot of water will speed up the process of losing belly fat -- sodium retention contributes to belly bloat -- as will eating healthy foods every day.
Get Off To a Good Start
In your first month of training, you need to do three interval training sessions per week. A popular type of interval training is the Tabata sprint: run as hard as you can for 20 seconds, then rest for 10 seconds. Repeat this eight times. It might seem counterintuitive that running would target your abs, but your entire core is working very hard during a sprint -- all the muscles are engaged to keep you balanced and upright, while also keeping all your organs stable. Thanks to this, you will see noticeable changes to your core. Follow the interval session with a 20- to 30-minute walk outdoors. Despite being a fairly short workout, it's highly effective and manageable with regard to time constraints.
Bring On the Resistance
For the second month, do two interval sessions, two walks, and two resistance sessions per week. Resistance training is highly effective for burning body fat and developing lean muscle. It will help you to continue losing fat, while also starting to build definition into your abdominal muscles. Perform three sets and 10 reps per workout of the following exercises: superman raises, quadrupeds, Russian twists, hyperextensions, lying abdominal raises and one 30-second plank.
Pump Up the Volume
Now that you you've reached month three, you have a reasonable base for your core muscles, and it's time to increase the challenge. Perform the same exercises as month one and two, but increase the number of repetitions for each resistance exercise to 20, and increase the length of the plank to 45 seconds. This is called the principle of progressive overload -- making the workouts harder as you get better, so that you keep progressing. If you want some variation from the intervals and walks, replace them with a run or swim twice per week.
Bringing It Home
For month four, increase your cardio sessions -- intervals, running, swimming or even cycling -- to three sessions per week, along with the walks afterwards. Continue to do three resistance workouts per week, increasing the repetitions of each exercise to 30, with the plank holding to 60 seconds. Now that you're on the home stretch, make sure you are drinking plenty of water, lowering your salt intake to reduce sodium bloating, and eating as many fibrous green vegetables as possible to help your body shed extra toxins that are causing you to hold weight in your abdominal area.