The Best Way To Flatten Your Abs


I wanted to share a common misconception about fitness:

How we flatten our abs.

My desire to write a post about how to flatten your abs was spurred by a couple of questions I got last week at our personal training studio in San Jose. One was from a new client, and one was from someone who’s been training with us for years.

So, it goes to show you that you don’t have to be a “newbie” exerciser to get confused about “best practices”  🙂 .

The question from the new client was, “What foods should I be eating if I want a flatter stomach?

The question from the longtime client was, “What exercises can you add to my program to help me lose more belly fat?”

If you’ve been reading prior posts about our exercise and nutrition philosophies at lifeSport Fitness, you can probably guess how I answered both questions….

“Squats.” 😀

You see, a lean midsection comes from a combination of the right selection of full body exercises and small tweaks in your nutrition.

Doing endless amounts of sit ups and crunches is not going to burn belly fat.

It’s just going to make your belly sore. Worst case, it might make your back or shoulder problems WORSE, which is why we don’t program tons of crunch-type exercises into the programs we write for clients at lifeSport Fitness.

Consistently doing strength training – particularly multi-joint exercises like squats and dead lifts – will burn lots of calories and add lean mass to your frame, increasing your ability to burn stored fat for fuel.

These big, multi-joint exercises force your core to engage. Do them enough, and voila — your belly gets flatter and firmer!!!

 As for the “right” foods to eat to flatten your abs:  Eating a certain type of food is not going to melt your belly fat, either, though there are plenty of people on the internet who will be happy to sell you such nonsense (or they’ll try to sell you a “fat burning” supplement).

Eating whole, minimally processed foods, minimizing added sugar, limiting processed wheat products,  controlling your stress, and being in a slight calorie deficit will cause that stubborn belly fat to disappear.

This is all simple stuff that we often “forget.”

Remember, keep it simple and do the basics consistently.

Committed to your success,

Coach Becky

Belly Fat Be Gone

If you are among the few who were blessed with phenomenal genes or have found the tricks of the trade for getting the much coveted flat abs, you are fortunate but certainly in the minority. Around the globe, people continue to battle belly fat and science shows that the stomach or abdominal region is among the most challenging areas to lost unwanted fat and keep it off. Fortunately there are some valuable exercises that can help you along, but more importantly, when it comes to getting rid of belly fat, the foods that you eat play a large role in the diameter of your abdominal area. With a few simple adjustments to your diet and the incorporation of some belly fat fighting foods, you will be much closer to your goal of shedding unwanted inches from this area.


Much of the fat within the stomach region comes from the sugars that we eat which causes our blood sugar level to increase drastically. When those levels spike, it sends signals to our bodies that we need to hang on to the sugar we have for survival and thus, all that sugar remains comfortably in your midsection.

One key ingredient that will deter those signals from reaching the brain is called mono-saturated fats. Avocados provide a rich source of these fats which will keep your blood sugar from spiking, allowing your body to digest and dispose of those sugars.


Bananas are healthy for a myriad of reasons, but as far as belly fat and bloating, their essential component is potassium, which helps dilute and regulate the salt we ingest that is found in many foods. Sodium, or salt, causes our bodies to retain much more water than is necessary and causes the stomach area to bloat and swell. By eating bananas which have as much as 400 or more grams of potassium, the sodium is regulated and thus produces less swelling.


Berries are fortified with vitamins and antioxidants which are essential in increasing the flow of blood throughout the body; it also allows oxygen to reach our core muscle groups, many of which are in the abdominal area. The more oxygen our muscles get, the easier it is to perform cardiovascular exercises and in turn, we burn more calories. The result is less bloating and fat being stored in the belly region.

Whole Grain Food

So much has been said about carbohydrates and they really have gotten a bad rap. However, whole grain foods which are in the carbohydrate family are miraculous at maintaining insulin levels and some new studies have shown that eating them in moderation may actually reduce the size and amount of fat cells within our bodies. Additionally, whole grains are a great source of protein and fiber, so these foods will keep you full longer, provide energy and you will be less prone to snacking on other fattening foods.


Particularly black beans that have protein, fiber and flavonoids are amazing at shrinking belly fat. The reasons for this are many; fiber will keep you full for longer periods of time and flavonoids help combat the fat that is stored in the belly.


This is one of the best fruits to incorporate into any diet plan because they have few calories but contain catechins and flavonols, as well as fiber. All three of these ingredients are key elements to keep fat storage from wrecking havoc on the midsection.


Cook up some potatoes and serve them chilled with a dash of vinegar for a delicious treat or light lunch. The starch in potatoes triggers the same hormones that encourages the fat we intake to be used as a fuel source. Therefore, the body will burn some of the fat instead of storing it in unwanted areas.


We have all heard the hype about green teas, but as it turns out any kind of tea will help the cells within the body to burn fat quicker and green tea specifically has been found to increase our metabolisms up to 40 percent more than those who don’t drink a few cups per day. Research shows that when tea is consumed our body’s cells absorb as much as 70-80 percent less fat.

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