How to Get a Flat Stomach

You can’t handle the truth about how to get a flat stomach!

What is the truth and why you can’t handle it?

The truth is you know how to get a flat stomach. The immortal formula is an eternal constant. It hasn’t and will never change. Truth hurts. Half of my clients secretly hate my guts because I tell them the truth.

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They never really forgive my no-nonsense attitude. But they give me the biggest tips, well over my exorbitant fees. Imagine being signed fat checks for not letting people off the hook.

Other lifestyle coaches make pennies; yet, they pander to every whim of their clients in an elaborate effort to keep clients pleased and comfortable with themselves.

I repel comfort-seekers who go about with their feelings wrapped around them like catnip around a cat. Only one kind of clients stick around me: the result-oriented. Only those insanely desirous of a flat stomach can handle the fact that, they are fully aware of how to get a flat stomach.

Good nutrition and regular exercise is the age-old flat stomach formula.

Why you can’t handle the truth that, all it takes is good nutrition and regular exercise?

You can’t handle this truth because you are mentally lazy!

Yeah, I said it. Now, you want to pay me a visit, eh? Straighten me out? Give me a piece of mind?

That’s all well and nice. But, what are you going to do about the real problem?

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Click Here and Learn How to Get a Flat Stomach

Lack of information is not the distance separating you from that flat, toned tummy, you crave. You already know that, you have to eat well. You already know that, you have to exercise regularly.

You are fully aware that, all knowledge is vain; unless applied.

Here comes the thermo-nuclear mind blast. When I call out my clients on this, you would think, I just sacrificed their first-born on an Aztec alter. Their eyes blaze with blinding hatred. Tempers erupt with the violence of roaring volcanoes. How I manage to walk away alive, from these encounters, remains an unsolved mystery.

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You are mentally lazy because you lack self-discipline.

Your dirty, little secret has nowhere to hide. Your game is up. Scream as loud as you want. No amount of shouting can conquer the most powerful weapon in the universe: the truth.

Your real problem is not ignorance of the right nutrition and exercises. Your real problem is the lack of consistent self-discipline to follow-through, on the right nutrition and exercises over a sustained period.

Stop the BS!

Bruce Lee – Want these Abs?

You know your problem is lack of self-discipline. Can you deny that you are a heavy weight in procrastination? Even Bruce Lee trembles in your presence. You are such a champion that, you never even get to start.

Bruce Lee – Want these Abs?
Have you started a journal?

You know that diary, in which, you are supposed to record your weight every day. That’s the one we are talking about.

Do you know that, you have to weigh yourself every day? Of course you do! That is how, you monitor yourself and keep track of the progress, you are making.

Have you written down your target weight?

Yes, you have to write your goals down. You have to formulate and write down a plan.

 how to get a flat stomach

Oh! I forgot. You are a world-class champion at procrastination.

You aren’t? Prove it! Stop reading! Get your journal out and write a plan! Write a diet and exercise plan! Make entries in your journal every day! Rate yourself! Self-monitoring is essential to consistent self-discipline.

Did you notice my unrestrained abuse of the exclamation mark?

Have I made is clear enough for you? I take prodigious pride in my bluntness, to a fault. It is not obnoxious. It is downright arrogant.

Jennifer Nicole Lee how to get a flat stomach
Click Here To Hire a No-nonsense Coach – Jennifer Nicole Lee

Start by writing your ideal weight in your journal. Write your diet and exercise plan to attain your ideal weight. Weigh yourself every day and jot it, in your journal. Do those three things and your self-discipline muscle will start to tense.

Don’t celebrate yet! We are only just beginning.

You still have a long torturous journey ahead. You are looking at 30days to convert your daily exercises into a habitual routine. Another 30days to re-configure your nutrition into a habitual diet. An additional 30days to nip and tuck your way into a sexy flat stomach. That’s a total of 90days.

Is 90days too long for you?

Sorry mate! That how long it’s going to take and not a day sooner. My father use to tell me, “a smart person learns from the mistakes of others.” The average learns from her mistakes.

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Click Here And Start Sculpting Your Tummy

I encourage you to go out and use those programs which promise you a flat tummy in 10days. Some programs are even more outrageous. They promise a flat tummy in 10hours. But here’s the real kicker. There are people out there, who believe them. So, make my day! Go spend your money on one of those fancy programs, which promises you a flat stomach in 10 or 20days. Just remember to bookmark this site. You will be returning to it after 20days because you will not have had the result, you crave.

90days is how long it will take!

The key is consistency over a sustained period.

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Drink Water – Remain Hydrated

How to get a Flat Stomach by Forming Practical Habits

Habits will make you or break you.

You will never hear a more profoundly, valuable insight in this life. That’s a bold statement. Let me back it up. “We are what we repeatedly do. Excellence, then, is not an act but a habit.” Aristotle.

Your whole life is determined by your habits. You are not getting that flat stomach; unless, you adopt the right habits. Nothing will change; unless, your habits change. You might score a couple of successes here and there. But, they won’t be permanent; unless, you adopt new habits.

Habits are everything.

Habits will make you or break you.

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The first habit you need to form is daily exercise. This will take 30days. For 30days, you will do nothing else but stick to a specific exercise pattern.

Do not fret! Further down, I will show you, the 3 most effective abdominal exercises.

I might as well warn you! Abdominal exercise alone won’t give you a flat stomach.

Cardio will do 10times more for you than crunches ever will. Cardio is the gym lingo for aerobic exercises. These are exercises which predominately target the heart: running, cycling, swimming, etc.

Abdominal exercises specifically target your waistline. Abs exercises are utterly useless, if you are fat. Show me a fat girl with a flat stomach and I’ll show you a living dog in a Korean kitchen.

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To Develop a Flat Stomach, You Must First Lose Weight Overall

If you are fat, you should lose weight first before developing a flat stomach. It is impossible to over-emphasize, the absolute necessity to become fit first, before working on your abs. A fat girl cannot develop a flat stomach.

How do you know, if you are fat?

Divide your height by your weight.

Height / Weight = Body Mass Index (BMI)

You are:

-Underweight if your BMI is less than 18.5

-Fit if your BMI is in the range from 18.5 to 24.9

-Overweight if your BMI is in the range from 25 to 29.9

-Obese if your BMI is greater than 30

Thanks to the internet, you can calculate your BMI online. Before you push that panic button and go “Oh my God!” remember to change the metric system to pounds or kilograms. You’ll also find a link to an iPhone App on the site. An App which can calculate your BMI will save you from logging online.

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Determine If You are Fat

Every body can develop a flat stomach. Not everyone can develop a set of 6 pack abs so ripped that, they can deflect inter-continental ballistic missiles.

I do not have the faintest idea why, a girl would desire a chiseled-out network of chocolate bars on her belly. It doesn’t look sexy. Leave the six pack abs to guys. But, if you are interested, beware that, you have a genetic disadvantage. Women have a genetic predilection to store body fat because of their unique reproductive role.

Your genetics play a huge role in your muscle structure. I train with guys who do everything right. They eat right and train like Olympians. We are talking insane training, in the order of 500crunches per session; yet, their abs never gets ripped. It’s just genetics. If you do not have the genes, there is nothing you can do about it.

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Muhammad Ali aka the Greatest

Take a look at the tummy of Muhammad Ali aka the Greatest. This guy was not simply ultra fit. He was an extraordinary, once-in-a-century kind of athlete, who reigned supreme in an extremely competitive sport. Yet, at no time was his tummy ever sculpted.


Genetics! That’s why.

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Is Age Your Excuse? or Is it Just Your Genes?

How to Get a Flat Stomach Plan

Here is a guideline to your how to get a flat stomach plan. Remember that plan, which is supposed to be in your journal. That’s the plan we are talking about.

Your plan is a detailed to-do list.

You must set aside a specific time to perform specific activities.

Your first 30days should be dedicated to forming a daily exercise routine. Train for 6days in a week. I suggest going for a 45minutes run and a 45minutes swim once a week. Do 30minutes of cycling during the other 4days! Reserve 1day for complete rest. During the 6days of training, conclude your sessions with abdominal exercises.

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Click Here – Go For Interval sprints

In the paragraph above, I suggested a 45minutes run.

Please forgive my ambiguity! I meant a 45minutes sprint. You should be sprinting not jogging. How can you tell, if you are doing it rightly? When your heart is pounding savagely against your chest and you can feel the taste of blood on the back of your throat, then you know that, you are sprinting.

If you don’t like this method, strap a heart rate monitor to your wrist. A heart rate monitor has the advantage of unfailing accuracy.

There are three training zones: easy, moderate and hard. The easy training zone is between 60 to 79%. The moderate training zone is between 80 to 89%. The hard training zone is above 90%.

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Click Here – Train above 90% or Go Home

If your heart rate monitor is showing below 90%; you are not sprinting and you are not burning enough fat.

Do not panic! You won’t be sprinting for the full 45minutes. You should consume 5minutes warming up. Your warm up should be in the easy zone. The remaining 40minutes should be spent in interval training. You sprint for 5minutes then recover. Your recovery should be in the moderate training zone i.e. between 80 and 89%. Alternate between 5minutes sprints and 2minutes recovery!

I’ll have to ask you a favour!

Do your cardio in the hard zone or forever remain silent!

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How Badly Do You Want That lean toned tummy?
Do not claim that cardio is ineffective; even though, you have not been training above 90%. If you do not burn enough fat to get that flat stomach, do not claim that you used my method. How dare you? Even though you are fully aware, that you have not been training above 90%.

The Law of Habit Formation

I am going to tell you the most fundamental law in habit formation. If you violate this law, you will fail. Some things are very simple and they do not need to be overstressed.

You will fail, if you violate this law.

“Thou shall form one habit at a time.”

You may form only one habit during a 30day period. You will fail, if you try to form more than one habit during the same 30day period. Read my book, if you are interested in a scientific explanation of this law.

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Form 1 Keystone Habits at a Time!

Your first 30day period should be spent, forming a daily exercise habit. Your second 30day period should be spent, forming the right eating habits.

There is no secret when, it comes to good nutrition. Everything goes except high GI and high carbohydrate foods.

Permit me to irritate you with one of those startling facts which, you already know!

You will not develop a flat stomach, if you consume more calories than you spend. On the contrary, you will get fat.

Your nutrition should have a high protein and low carbohydrate content. Dietary supplements are great. Take dietary supplements but above all, do not diet. Do not confuse good nutrition with dieting.

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Yummy!!! Eat Well and Never Starve Yourself!
Give up high carbohydrates foods like white bread and white rice. Give up high GI foods like corn flakes, French fries, pretzels and parsnip. GI stands for Glycemic Index. High GI foods have high glucose content. This includes sodas, chocolate and confectionaries.

Have your meals at regular times but do not starve yourself. Your hunger cycle fluctuates between the anabolic and catabolic state.

You know those mid-morning snacks which, you love so much. You must totally give them up. Sometime during the mid-morning, when you are feeling tired, that is the catabolic state trying to kick-in.

You prevent catabolism each time you give in to the lure of the mid-morning snack.

Rosee Divine how to get a flat stomach
Structure Your Eating Pattern Like Rosee Divine

You are fighting a losing battle, if you imagine that, you can summon your willpower to resist the temptation. It might work for a while. But we both know that, the binge is around the corner.

Here is the exclusive solution you can’t afford to miss. You must trick your stomach to stop sending hunger signals to your brain. What is the surefire way to trick your brain?

You can trick your brain by drinking the weight loss “Kou tea.”

This is the equivalent of killing two birds with one stone. Kou tea will help you burn fat and maintain your eating schedule at the same time.

R.D.K holdings S.A

Drink Kou tea without sugar. Glucose will sabotage the natural catabolic state of your metabolism. During the catabolic state, your pancreas secretes the hormone glucagon. This is precisely what, you want.

Glucagon is your fiercest and most loyal ally in the war to destroy belly fat. The hormone glucagon does one thing only. It sizzles through your mid section, converting stored fat into glucose. Your pancreas naturally secretes the hormone, glucagon whenever, your blood sugar level is low.

Here is the ultimate secret to unleash your most powerful ally into your bloodstream. Keep your blood sugar level low by eating only low GI foods.


The Most Shocking Rule of How to Get a Flat Stomach is Do Not Diet

Do not go on a diet. Do not starve yourself. Maintain a structured eating pattern but do not go on a weight loss diet.

Homo sapiens evolved in an environment where, famine and starvation were commonplace. We are the descendents of Homo sapiens, who had a genetic advantage to store food in their bodies. The body stores food as fats.

The first time you go on a diet, you are going to succeed in losing weight. The second time you go on a diet, you might succeed, once more. But your chances of succeeding the third time are slim to none.

The reason you fail the third time is self-evident. When you went on a diet the first two times, your body assumed that, there was famine. By the third time, those fat-retaining genes of your ancestors have all switched on to maximum alert.

Never Go on a Diet how to get a flat tummy
Never Go On A Diet

You can rely on those genes to fight tooth and nail to retain every molecule of fat within reach. They are operating in survival mode. The genes think your life is under threat.

Never go on a starvation diet.

Marshalling through the Last 30days of Your How to Get a Flat Stomach Plan

Your first 30days were spent forming a daily exercise habit. Your next 30days were spent forming a structured eating habit. The last 30days set is to be spent on spot training.

Spot training is fitness lingo. It refers to training, which targets specific muscles.

You guessed right. The abdominal muscles are the target in your crosshairs.

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Click Here To Start Training
By the time 90days are over, your sexy stomach will be lean and flat. Say goodbye to those days when, you couldn’t undress, in front of your partner without switching off the lights. Remember those days when, you use to hit the beach, clothed like a pious Afghani woman. Those days belong to the bygone pages of your journal. Come summer, you’ll be hitting the beach with bikinis straight out of Victoria Secret’s swimsuit collection.

The Top 3 Flat Stomach Exercises Guaranteed to Tone Your Abs

Calm down! Read and re-read the next lines carefully.

Abdominal exercises won’t do you any good, if you are overweight.

First, you must lose weight overall. Your BMI has to be above 18.5 and less than 24.9. Secondly, you must eat well. Good nutrition means anything goes except high GI and high carbohydrate foods. Do not starve yourself and do not binge. Thirdly, do your cardio first, before doing abdominal exercises.

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#1 Bicycle Flat Stomach Exercises

Extensive scientific research conducted by Professor Peter Francis at the Biomechanics Lab in San Diego State University has established that, bicycles exercises are the most effective abs workout. This research was commissioned by the American Council on Exercises during the 1990s.

There are 3 abdominal muscles: the rectus abdominus, the oblique muscles and the transversus abdominus.

You have no business with the transversus abdominus. You might as well forget they exist. Your entire focus should be on the rectus abdominus and the oblique muscles. Tighten your grip on these two and the transversus abdominus will take care of itself.

The rectus abdominus are in front. They run vertically from your diaphragm to your hips. No other exercise rips the rectal muscles more than the bicycles abs workout.

How to perform the Bicycle exercises

  1. Lie on your mat, facing the ceiling. Interlock both hands behind your head.
  2. Use your abs to lift your torso as you bring your right elbow to touch your bent left knee. Straighten your right knee while doing this.
  3. Now alternate by bringing in your left elbow and contracting your right knee towards your chest.

How do you know, you are doing it rightly? If it doesn’t hurt, you are not doing it rightly.

4. Add 10reps every week till you hit 50reps. Then, add a second set, then a third.


The trick is not to get comfortable. When 3sets of 50reps stop hurting, learn another variant of bicycle exercise. Mix the exercises to stimulate every strand of your abs to tone up.


#2 Captain’s Chair (Power Tower) Flat Stomach Exercises

The second most effective exercise for the rectal muscles is captain’s chair (power tower or knee raise station) exercises. The Captain’s chair is the most effective exercise for the oblique muscles.

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Check Out Amazon Power Stations

Your oblique muscles are located on both sides of your tummy.

The oblique muscles are surrounded by the last fortress of resisting fat. They are the hardest to get rid of. Have you ever seen gals with rock solid rectal muscles but floppy waistlines? These are the girls, who neglect their oblique muscles.

Neglect this last frontier of the battle and you might just discover that all your time and efforts have been wasted.

You need a Captain’s Chair to perform the captain’s chair exercises. There is no way around it. Get yourself a gym membership or buy a Captain’s chair from your local store.

How To Perform the Captain’s Chair Flat Stomach Exercises

  1. Place your back straight against the backrest and grip handholds firmly.
  2. Use your abdominal muscles to raise your knees towards your chest.

Use your abs muscles NOT the momentum of the swing to raise your legs up. The easiest thing in the world is to lift your legs with the momentum of the swing. If you do that, you would be cheating yourself. It would have been better for you, if you stayed on the couch.

Train hard or go home baby! Savour every pang of excruciating pain as you lift your knees towards your chest. That is why you are there.

3. Slowly lower your knees, enjoying that sweet pain. Governor Arnold Schwarzenegger describes that pain as ecstatic.

4. Add 2reps every week, until you are doing 20reps. Do a maximum of 3sets. When it no longer hurts, adopt a new variant of the Captain’s chair exercise.

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Check Out Amazon Swiss Balls

#3 Swiss Ball Crunch Flat Stomach Exercises

Swiss ball (exercise ball) crunches are the third most effective rectal muscles exercise.

Ball crunches engage a vast network of muscles because you have to stabilize yourself.

How to Perform Ball Crunches

  1. Cross your hands behind your head and place your lower back on the ball.
  2. Contract your abs, pulling your rib cage towards your hips.
  3. Relax your abs and stretch back up. It’s the classic crunch, except that you have to stabilize yourself on the Swiss ball.
  4. Increase by 2 reps every week till you are doing 30 reps. Add 1set every week, till you are doing 3sets.

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Click Here To Start Now
When it no longer hurts, adopt a different variant of the Swiss ball crunch. By the time 90days are over, others will be asking you how to get a flat stomach.

Green Coffee Bean Extract

Is the green coffee bean extract just another lame scam or is it the real deal?

Your love handles and bulging belly is real. The reading on your scale is real. Those extra pounds, which scream at you every morning when, you step on the scale, are shockingly real.

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Green Coffee bean Extract

Since forever, your prevalent priorities have been losing weight and finally getting into shape again. But the college days, when sports were compulsory, are over. Now, you can hardly find the time, nor muster the discipline to exercise regularly.

Let me tell you something that will shock and offend the very foundational fiber of your soul.

Your new year’s resolutions suck!

Take a good look around you, for you are not alone. Every year, people just like you make the same commitment to finally lose weight. Just like you, these people honestly mean to lose weight. Yet by February, they can’t remember their diets and their gym membership card is gathering dust on some random desktop.

Green Coffee Bean Extract


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Optimus Green Coffee Bean Extract

Life is a capricious bitch! It has way of crippling the most ambitious weight loss goals.

Thanks to the revolutionarily new green coffee bean extract, you can achieve your weight goals without the hassle of strenuous exercise and starvation diets.

Swedish scientists at the Optimus laboratory have discovered the potent, breakthrough active agent in green coffee bean extract: chlorogenic acid.

In carefully controlled scientific experiments; women who consumed green coffee bean extract, consistently lost a whopping 2pounds in 2weeks.

This is by no means an overnight weight loss formula but it is a weight loss formula that works. And its effectiveness is guaranteed as proven in the Dr. Oz controlled experiments.

Green Coffee Bean Extract Control Experiments


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Get Fit with Green Coffee Bean Extract

Dr. Oz is a TV personality who had his doubts about the hype. So he took it upon himself to conduct his own experiments. He was genuinely surprised at the spectacular results.

The women in Dr. Oz control experiment also lost 2pounds in 2weeks.

This is exceptionally rare!

It is very rare for lab experiments and control experiments in real life to produce the same results.

Green coffee bean extract works. It is not one of those lame fads which promise to help you lose 20pounds in 1week. It is the real deal. It guarantees a loss of 4pounds per month.

Loss Weight Steadily With Green Coffee Bean Extract


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You too can get the exact same brand,
which celebrities are consuming

It is finally time to lose weight slowly and safely. Boost your natural fat-burning metabolism and rip off your belly fat in a healthy way. Control your blood sugar level and reduce your risk of type 2 diabetes.

Regain the slim, tight lines of your youth and propel your confidence to the stratosphere.

The buzz on the internet is raging wild. Goolge Trends has named “green coffee bean extract” as its record-breaking phenomenon of the year. It is absolutely crazy. Everyone is twitting and chatting about it on the web.


The organic coffee beans extract will induce the juvenile energy of vitality back into your life. Order your green coffee bean extract today and take advantage of the recommended formula to lose weight safely and naturally.


Testosterone is what makes a man a man. Without it, you are just a sissy.

Low testosterone levels are the gateways to sloppiness and chronic fatigue syndrome. If you often feel inexplicably tired, you are probably running short on the virile serum.

Do you often find yourself feeling tired in the early morning hours; even though, you have hardly done any work?

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Pro Testosterone Supplements

You are not alone. Most people are permanently burnt out. Their search for more energy usually ends up with a few cups of coffee. Off course, they are disappointed because caffeine is the world’s most overrated stimulant.

Energy drinks like “Red bull” are becoming increasing popular. People are always looking for the ultimate performance enhancing juice at the wrong places.

Effects of Low Testosterone Levels

Lack of the manhood hormone will make you a wimp. Erectile dysfunction is looming in the air. You have not seen the trenches of despair and total embarrassment; until, you are all aroused and willing but your manhood just won’t snap to attention.

Life has it awkward moments such as failing an exam, failing in business, going bankrupt, getting kicked out of your house, etc. None is more humiliating than impotency.

It would be better, if you didn’t have the sex drive to begin with.

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Best Testosterone Booster

Testosterone is not only active in sex. It is essential in other vital aspects of male development. Without it, you probably wouldn’t grow a beard. Low levels can also lead to baldness, even in your early twenties.

A low level of the virile serum is responsible for osteoporosis. Osteoporosis is low bone density. It makes your bones thin, porous and more likely to fracture.

Frequent bouts of tiredness should set your alarm bells off. There is no magic involved. Low levels of the masculine hormone leads to tiredness and fatigue.

Without it, the hemoglobin content of your red blood cells drops to all-time lows. Hemoglobin is essential for cellular respiration. Cellular respiration is the absorption of oxygen and the release of carbon-dioxide. This is the point where glucose (energy) gets released into the bloodstream.

Underproduction of the manhood hormone leads to poor distribution of fat. This ends up causing you to gain excess weight.

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Boost Your Sex Appeal with Testosterone

In medical nomenclature, underproduction of the manhood hormone is called hypogonadism. Lack of the virile hormone is not just a recreational issue. It is a medical condition that requires treatment.

If your testosterone levels are less than 300 nanograms per deciliter, you can expect a devastating sperm count. Reduced sexual desire and sexual dysfunction won’t be your only problem.

You can also expect disruptions in your sleep pattern and possibly apnea. You might suffer from a chronic lack of motivation and possibly depression.

How to Boost Your Testosterone Levels

The advantages of increasing your levels of the performance hormone are glaringly self-evident. It is the favorite stimulant for high performance athletes.

Even though, it is naturally secreted by the testes, the Olympics Commission considers it a performance-enhancing-drug (PED). Sophisticated testing techniques have been developed to detect artificial increases in the performance hormone.

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Testosterone Cypionate

If you are an athlete, you should know better than to attempt any of the artificial methods, described below.

The most prominent methods used to increase the levels of the virile serum include: intramuscular injections, transdermal gels, transdermal patches, implantable pellets and oral supplements.

Pro testosterone pills are the most powerful oral supplements on the market. They are totally risk free because the ingredients come from organic plant extracts.

The all-natural formula guarantees you enhanced muscle development, improved strength, heightened performance and prolonged endurance. In addition, your burgeoning sex appeal will blast through the skies.

You will gain Herculean energy levels as your blood increases its capacity to process and circulate oxygen throughout your body. Order the certified, FDA-registered pro testosterone pills now and enjoy the blast of bliss.

How to Get a Flat Stomach

Acquiring the information on how to get a flat stomach is the easy part of developing a lean flat tummy.
The difficult part is developing the self-discipline to follow-through on the information.

Self-discipline is indispensable to the attainment of your objective. In order to develop self-discipline, you need the motivation to get yourself into action. In order to motivate yourself, you need the desire to develop a flat stomach. In order to desire, you must first have a goal.
You desire because you have the goal of getting lean, sexy abs.

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How to Get a Flat Tummy


Self-discipline versus Motivation

I bump into over-zealous productivity junkies all the time. The stereotypical productivity junky is a guy, who knows all the self-improvement techniques, but never gets around to implementing those techniques.

They collect volumes of self-help books. They watch Oprah Winfrey and are subscribed to online Success Universities. I am never surprised when, productivity junkies quote me lines from Tony Robbins, Robert Kiyosaki or Napoleon Hill’s epic “Think and Grow Rich.”
Yet, these productivity junkies are not rich. Their midsections do not resemble the chocolate bars which, they vociferously theorize about.

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How to develop a flat stomach


What is the point I’ve been trying to make in the last three paragraphs?


What’s my tussle with productivity junkies?
These rookies claim that, self-discipline is more important than the ability to motivate yourself.
Let’s put a full stop to this ludicrous contention.

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How to develop a flat belly


“The ability to motivate yourself is more important than the ability to discipline yourself because you need self-motivation in order to get self-discipline.”

Re-read the above statement and take it literally. The issue here is not whether motivation is more important than self-discipline. Rather, the issue is whether, the ability to motivate yourself is more important than the ability to discipline yourself.
Since, we are delving into academic playground of theories. We might as well define these terms.

MOTIVATION – Motivation is that EMOTIONAL state of enthusiasm, which gets you performing an activity because you FEEL like doing it.

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SELF-DISCIPLINE – Self-discipline is that MENTAL state of commitment, which gets you performing an activity REGARDLESS of your feelings.
You are self-disciplined, if you can get yourself to do what, you planned to do whether, you feel like doing it or not. Whether you are enthusiastic or depressed, happy or sad. When you are disciplined, your feelings have ABSOLUTELY NO bearings on your actions.

We naturally operate in cycles of motivation and lackluster. Every now and then, you get all motivated and pumped up about something only to have the excitement evaporate soon after. The motivation is so often short-lived that, you find yourself perplexed and baffled _ you just can’t figure out where, all that enthusiasm went.

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How to defeat Procrastination


You also have cycles of self-discipline and procrastination.
Yes, you do have bouts of self-discipline.
Here is a simple example to help illustrate the fact that, you have periods of self-discipline.

The average gal can hold her breath for about 30seconds. Just about everybody can do this. However, it takes training and skills to hold your breath for more than 4minutes.
You know those days when, you drag yourself to work; even though, you do not feel like it. That’s you being self-disciplined. Do you remember your occasional burst of productivity on the verge of a deadline? You hurriedly completed your term paper or some other project. That was you being self-disciplined.

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Mental Game

So, you see! You have self-discipline. Yes, even you!
Every Jane swings between periods of self-discipline to periods of procrastination.
You do not want to be every Jane. Jane Average does not achieve goals. Jane Average won’t be wearing a bikini come summer. But you will.

And to guarantee that, you need consistent self-discipline. NOT OCCASIONAL BOUTS OF DISCIPLINE. In fact, what you really need is a habit. But that is out of topic.
Right now, our focus is clarifying why, the ability to motivate yourself is more important than, the ability to discipline yourself.

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Develop Keystone Habits

To clarify this point, let’s begin from the beginning.
Everything starts with the identification of a goal. Desire comes from the identification of a goal. Then you get excited (motivated) about achieving that goal. Now you have to develop self-discipline and acquire the required information to achieve the goal. Finally, you have to WORK i.e. you have to implement the information.

As you can see, each attribute builds on its predecessor.
You will not be motivated; unless, you desire to have a flat stomach. You cannot develop self-discipline; unless, you can generate motivation.

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Eat Clean


You do not need much discipline in order to acquire simple information on how to get flat stomach. But if you were pursuing a more complex goal like running a successful business; then, you would need a gigantic amount to self-discipline to acquire the know-how.
You cannot do the required work; unless, you have the self-discipline and the knowledge to do it.
Both motivation and discipline are relevant to develop a flat belly. However, motivation is more relevant because you need it, in order to develop self-discipline.



How exactly is self-discipline born out of motivation?
Motivation is the mother of self-discipline. And life is breath into self-discipline by pre-commitment.
Pre-commitment is an umbrella term encompassing a set of self-discipline techniques.

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bench press

You might have heard the story of the 15th Century Spanish Conquistador Hernando Cortez. When Cortez landed on the shores of Mexico, he assembled his men and ordered the ships burnt, after unloading the supplies. As the ships went up in flames, he told his men that, they were either going to conquer the city or they were going to perish.
Burning all the bridges behind you is the ultimate zenith of pre-commitment.
Every pre-commitment technique is based on the same core principle used by Conquistador Hernando Cortez, 5 centuries ago.

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Sweat from Training


What is the core principle?
Simplify your tactic into two options.
Either Follow Through on Your Plans
Face Dire Consequences

When it comes to developing lean, sexy abs, there are not bridges to be burnt. On the other hand, you can use another pre-commitment technique called self-talk.
Self-talk is just what it says. It is the art of talking out loud to yourself.

Suppose you want to develop the self-discipline of doing your cardio and crunches every day. You can use self-talk to psychologically tweak your mind into a heightened state of resolve _ the resolve to exercise on a specific hour the following day.
To perform self-talk, stand in front of a mirror. Speak out loud to yourself. Give yourself all the solid reasons why, you must absolutely do your crunches the next day.

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Different exercises

If you have ever procrastinated, then you are a master of self-talk. For you, self-talk is nothing new. Before you procrastinate, you must first rationalize.
You know those brilliant excuses which, you make up in order to avoid action. Over time, procrastinators become so good at rationalizing that, they do not even realize that, they are doing it. They just do it automatically _ at an almost sub-conscious level.
Those fantastic excuses are nothing more than rationalizations. Now, guess what self-talk is?

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Self-talk is reverse Rationalization


Self-talk is rationalization.
The only difference is that you consciously use self-talk to get into action.
You rationalize to procrastinate. You use self-talk to get yourself into action.

Get your self-talk going every night before you go to bed. Self-talk is extremely powerful under two unbeatable conditions:
1. Tell the truth
2. Get emotionally worked up
Your self-discipline will tremendously skyrocket, if you use self-talk under these two conditions.

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Denise Milani


Remember, self-discipline is indispensable to developing a flat stomach. Motivation is indispensable to developing self-discipline.

Why Green Coffee Bean Extract is Your Secret Weapon to a Flat Tummy

Your cravings to develop a lean midsection can become an exciting reality with staggering ease; thanks to green coffee bean extract.

You may now kiss goodbye to the days of ceaseless crunches and starvation diets. So many people strive to get a flat belly to no avail. When they turn to the media for information, they are misled by the most ludicrous half-truths and oftentimes, outright lies.

The TV and magazines are constantly promoting useless gimmicks like abs belts and other electronic junk.

Governor Arnold Schwarzenegger

These advertisers would have you believe that, you can plant your ass in the couch, munching cookies all day, while an ultra modern gadget is toning your abs with electronic impulses.

Total BS!

These gimmicks do not work. But do not take my word for it. Splurge profligately on as many of these gadgets as you please and find out for yourself.

What Works?

The age old formula to developing a flat stomach has never changed: good nutrition and regular exercise.

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Green Coffee Bean Extract


You can supplement your nutrition with effective nutraceuticals like green coffee bean extract; but do not kid yourself that a supplement dispenses you of exercise.

The pharmaceutical industry makes billions every year because we desperately want to believe in a magic weight loss pill; that will spare us the effort of exercises. While we delude ourselves, the obesity epidemic keeps exploding.

Some weight loss piles might help you lose weight but most of them come with well-documented side-effects.

If you are interested in your long-term health, the only variant of fat loss piles, you should consider are nutraceuticals.

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How to Get a Lean & Sexy Midsection

Nutraceuticals are foods or naturally occurring food supplements with beneficial effects on human health. Nutraceuticals have the distinct advantage of having no side-effects.


Green coffee bean extract is a nutraceutical. It is the perfect supplement for your nutrition.


Developing a Flat Tummy with Green Coffee Bean Extract

Technically, everybody has six-pack abs. However, it is invisible for most of us because it is covered beneath layers of fat.


Fat cells are stored between your skin and your muscles. Your muscles cannot be seen; until, you get rid of the extra fat. The rectus abdominus are the muscles which, you want to expose.

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Get a Lean Tummy with Green Coffee Antioxidant


Your lean midsection will never be visible; unless, you get rid of your extra fat.

The only time, you ever loss weight is by burning more calories than you consume. It is easy for hardcore fitness fanatics to give silly advice like, “JUST EAT LESS.” But we all know has this is easier said than done.

You can use pure grit to survive a few weeks on a starvation diet; until, you lower your guard one unfortunate day. Carpe diem! And the binge is on. And all the progress which, you have made by dieting is lost.

The difficulty of following through on a diet is the central reason why, green coffee bean extract should be the pillar of your weight loss nutrition.

With green coffee bean extract, you do not have to go on a starvation diet.

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Boost the Effect of Your Crunches with Green Coffee Antioxidant


Studies conducted at the University of Scranton and published on the Diabetes, Metabolic Syndrome and Obesity Journal proved that, you can lose weight without a change in diet. In the study, the participants lost 17pounds in 22weeks without changing their diets or exercise routines.

If you are still baffled by these astounding results, call the medical unit of Dr Oz’s show.

Dr Oz conducted his own in-house study on the safety and effectiveness of commercial GCA (Green Coffee Antioxidant). His 2weeks study involved 100women. Half of the women took 400mg of GCA thrice daily and the other half took a placebo.

After 2weeks, the women who had taken the GCA had lost 2pounds. This is breaking news; given that, they had neither changed their diets nor exercise routines.
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Lifestyle Upgrade with Green Coffee Bean Extract

Green coffee bean extract is an unbeatable way to shed extra fat and get into normal weight.

There is still work to be done, once you are in normal weight. Your abs will not automatically get toned just because your weight is normal.

By the way, to find out if you are in normal weight, divide your height by your weight. The result of this division is called BMI (Body Mass Index). If the result is between 18.5 and 24.9, then your weight is normal. Anything below 18.5 is underweight and figures ranging from 25 to 29.9 means that you are overweight. You are obese, if the figure is above 30.

You only need to remember the figures for normal weight i.e. between 18.5 to 24.9.

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Miracle Pill to Burn Fat – Green Coffee Bean Extract



How to Get a Flat Stomach after Attaining Normal Weight

Once you are at normal weight, the job of green coffee bean extract is done. It is time for exercises to sculpt the defining lines of your tummy.

Crunches, crunches, crunches!

Not all crunches are born equal. Some are more effective than others. According to the ACE (American Council on Exercises), the bicycle maneuver is the most powerful abdominal exercise. Bicycles crunches target the rectus abdominus and the oblique muscles. However, they are most effective on the rectus abdominus.

The second and third most effective crunches are the captain’s chair exercises and the Swiss ball exercise, respectively.

Unless you are a fitness fanatic, these three abdominal exercises would be abundantly sufficient to sculpt your muffin top into a lean and toned midsection.