What man doesn't want so-called "six pack" abdominal muscles? In addition to looking good, a flat stomach is an indicator of overall good health. Carrying extra weight around the middle is a risk factor for several diseases including heart disease and diabetes, and it can make you prone to back problems. While it takes a lot of work and discipline, getting and keeping a flat stomach is possible for most men.
Eat a healthy, low-fat diet. You can do all the sit-ups and crunches you want, but if you eat junk food all day, your stomach will never be flat. The key is eating lots of fruits and vegetables and lean proteins. Stay away from sugar and starchy foods such as baked goods.
Exercise strenuously at least 4 days a week. You need to do cardio workouts such as running, stair climbing, swimming or biking to burn fat. Burning fat is important in getting and keeping a flat stomach because many people tend to store fat in their abdominal area. Exercising also helps boost your metabolism, which will help to burn fat and calories even when you are resting.
Weight train two to three times a week. This can include exercises specifically targeted at your abdominal muscles, such as crunches, but it doesn't have to. Weight training helps to tone muscles and burn fat. And it also helps boost your metabolism.
Drink plenty of water. You may hear of water as a cure-all for many problems, but there is some truth to it in helping men get a flat stomach. For one thing, the more hydrated you are, the better your body processes will work, meaning if you want your metabolism to function at peak performance, being fully hydrated is a good idea. Drinking water also helps to make you feel full and reduces the amount you eat. And if you are drinking water, it means you aren't drinking something else that may have empty calories in it, such as soda or alcohol.