 First question is from B. Modersky 2009. What is the best way to get a flat stomach? So I don't have to suck it in all the time. I think of that commercial right away What's the one where the you guys remember that commercial with guys succinctly guys? Yeah, I think the pool And then they relax. Yeah. What was that? What was that commercial for you? I think it was a beer commercial wasn't it? Yeah, I feel like it was a good light or something All right step one be lean. Okay. Can you anything about body fat around your belly? So obviously you got to be lean step one step two Here's one nobody ever considers Avoid foods that you may have intolerances to because that will make your belly distend It'll cause blow and so many people I have so many clients That accepted this as a part of life that they didn't realize that this is not supposed to happen, right? You're not supposed to After a meal you're not supposed to sit back like you know And I thought this was normal too because my grandfather my dad everybody right they need a big-ass bowl of pasta Big bunch of bread with sauce or whatever at the end of dinner. They're both sitting back unbutton their jeans You're gonna take like two belt loops off. Yeah. Yeah, and my grandfather used to do this He come over be like he'd hit the side of his belly be like look how hard it is. It's all muscle That's not supposed to happen. You're not supposed to bloat like that So you're probably eating something that you're intolerant to so pay attention to the food You should feel after you eat fine You should not feel any blow and that makes a big big difference. All right now. Let's talk about exercises, right? The that's the part everybody's interested in what exercises can I do you definitely train your abs and your obliques But those muscles aren't really responsible for bringing in the midsection In fact when you suck in your midsection the muscle that you're using is called the TV a right the transverse Abdominous this muscles like a weight belt around your body and Simply doing what are called vacuum poses which is similar to sucking in your stomach except you're really bringing it in as hard as you can and Squeezing for time that'll strengthen the muscle that brings everything in and if you want to add resistance Not really many ways you could do it other than getting on all four So that gravity adds a little bit of resistance and gives you a little bit more tension when you pull it in I want to I want to stress that the diet thing again because something that I and I didn't know this until I got to a Place where I was really really lean but to to notice this but I think there's a lot of people that eat foods That inflame them and retain water and they don't even realize it because it's not bad enough to cause any like crazy symptoms Where they have maybe diarrhea or they have stomach cramping or they see but that's like one of the first things you see is just like blow like you get you get a little bit of blow or water retention going on and Sometimes it's just subtle enough that you don't really notice it except for that Oh, I feel like I just can't ever see my abs or get lean enough And so I would actually do like an elimination diet or assess some of it because I've seen that too where I've taken a client Figured out what the offender is and then get rid of it And then that alone already makes their stomach flat all the time without even doing any ab work or getting any leaner Totally just simply assessing what foods they could be eating that could be causing the problem It's not like a humongous factor But I have also noticed too just how people like hold themselves in posture when they're standing up And I I would always kind of talk to Courtney about this too because she was getting that problem I just feel like so, you know fat today Or you know and typically it was because like her posture was just like off and in her hips to in her The way that she had this this excessive arch You know really didn't Put her in a position where it felt like, you know Her stomach was flat and she was presenting herself well And once we start working on that and just like noticing that it was you know a lot different And then on top of that the bloat both those things in combination really, you know reduced that Visual look of like I feel like I'm like loose and flat I actually think that's a great point and even more common than you're saying I strong interior Yeah, I have an anterior pillow tilt that is exact even when I'm lean I still kind of push my stomach out because it's it's so excessive and working on that Flatten the stomach out because you think you the hips rotate out like this which is the stomach. Yeah pushes the stomach forward So even if you get lean you always kind of have that the stomach kind of going out like this where by you getting the hips In the right in the right position or neutral it kind of lines up the spine and makes you look the stomach look a lot flatter So that actually is more common than I think you think and between that and maybe eating something because I imagine There's somebody who's asking this question. Isn't somebody who's 60 pounds overweight? I mean because I think the answer You're aware this is normally people who are like man Adam I feel like I'm in pretty good shape But I still have this kind of pooch going on right here And I can't ever seem to see my abs and a lot of times that's either the bloat like we're talking about or what you're Saying Justin right now is the you know your hips and your your pelvic tilt that's caught pushing the stomach Yeah, and this is like when people will fast for a day and be like, oh my god My stomach's so flat and it's because they didn't eat the food That causes the blow the most common foods that cause blow in people and this isn't everybody It's just the most common ones, right? Gluten-containing foods dairy is the other one and then some people do this just from lots of carbohydrates Gluten for me really does this big time now Now here's a funny thing beer right people say beer belly Beer is a gluten-containing alcohol. Yeah, so you've got the alcohol plus the gluten Yes, double whammy and if you have an intolerance to gluten And you drink beer you may notice you get this, you know blow another side of this might be you is if you're somebody who sees Such a drastic difference between going to bed and then waking up in the morning. Yes, right? So after that's all been digested and kind of gone through and stuff like that inflammation comes down You wake up and it's like whoa like night and day difference your stomach's really flat in the morning But then after as soon as you start eating foods today It's not like that anymore if that's a really extreme difference This is also another sign that this is probably what your issue is related to diet more so than it is Exercise or not quite being lean enough