A person with Flat Abs has a body fat less than 14 percent. This result cam be achieved by following a nutritionally balanced food intake with limited energy intake to reduce body fat level. You will also need an Abs workout plan. Most importantly you will need to develop the right mindset.
Nutritionally Balanced Food Intake:
The energy intake from nutritious food should be between 1200 to 1500 Kilo calories. Avoid complex carbohydrates like grain foods in general mainly found in breakfast serials, bread, pizza, pasta, and anything containing flower.
Eat 3 to 4 different protein food serves daily over 3 main meals. Each protein serve should weigh between 70 grams to 100 grams before cooking raw. Combine these protein foods with a variety of vegetables; 2 to 4 serves of different vegetables for each meal. Average size of vegetable serve raw should be around 60 grams.
Avoid Fruits. If you must have fruit; have one or two server per day in between meals averaging around 100 grams for each serve.
Drink close to 3 liters of water per day; average 2 glasses with every meal and in between meals in a sip form. Using a Multivitamin and Mineral tablet as precautionary measure is advisable.
Abs workout plan:
The secret to getting flat abs is to do the exercises correctly. This means that the abdominal muscles have to be pulled in. Use exercises you can do at home; Ball Crunch, Traditional (Basic) Abdominal Crunch and Long Arm Crunch. At the beginning, in order to avoid muscle pain try to perform only the desired amount of repetitions. To get results, you should aim for a minimum time of 23 minutes.
Mindset:
Make a firm decision and set the date you are going to start. Plan your day carefully and make sure you are eating the right food and follow your routine exercises every day. Learn to relax and visualize your success. Do not stop! Continue all the way to your target.