Live Training 21 Day Flat Belly Program

• Duration: 21 Days
• Location: At Home
• Workouts per day: repeat each video for another round if you can
• You`ll need: Yoga mat
• Focus: Full Ab and core
• Level: Beginner

If you are underweight (weight is too low compared to your height and age): 10 min per day.  3 times a week. If you are overweight (weight is high compared to your height and age). Combine this program with other workout programs you like. 30 to 90 min per day. Around 5 Days per week.

For effective fat loss and weight loss: try half day intermittent fasting, eat healthy meals to nourish your cells and support your workouts. Drink enough plain water during the day to detoxify your body. IMPORTANT: Be recovered for your sessions, consume adequate healthy protein, get enough sleep regularly and listen to your body. 

Pick 1 video or do all as your strength levels/schedules. Rest 1 week to 10 days before you start a new program

• How long does it take to see the results? Results depend on your goals. For example if you set your goal is to get round, and firm booty, you can see results in a couple of weeks. If you set your goal is to grow bigger bubble butt, fuller hips, for some people it takes months, others might take years to reach their goals. That’s why it is called a fitness journey, we work to maintain being fit and healthy for life.
• Should I do all the videos recommended in a day or just pick one? Try your best to complete all the workouts listed for each day. Rest whenever your body needs but challenge yourself to catch up with the level recommended
• When is the best time to workout? The best time to train your ab is in the morning. For cardio, HIIT, fat loss and booty gain it is better not 2 hours before bed time
• How much is the rest time between each video? 5 to 10 minutes
• Can I workout during menstruation? As long as you feel good, go ahead, if the flow is heavy, try yoga and stretching instead or just rest
• I’m too skinny, which workout to gain weight? For effective weight gains and lose lower belly fat, reduce bloating: divide your meals in small portions, stick with natural healthy proteins and carbs choices, sugary foods are not ideal before workouts, less cardio/HIIT
• I’m over weight, which workout to lose weight? For effective fat loss and weight loss: try half day intermittent fasting, eat healthy meals to nourish your cells and support your workouts. Drink enough plain water during the day to detoxify your body.
• Is the breast lift program reduce or make the boobs bigger? The program will help burn the fat around your arms, armpits, bra and boobs area, tone and lift up your breasts, make your boobs looks more round and perkier.
• It’s too hard for me, what can I do? Take more short breaks, reduce training time and repetitions. Remember to challenge yourself to catch up with the routine recommended
• It’s easy for me, better options? Youtube programs are composed suitable for all fitness levels. More intense training with equipment and difficulty levels on InShape App
• My muscles feel sore the next day, should I continue with the schedule? No. Give yourself an extra day off to complete recover before starting new workout. However if for example your booty is sore today, you can switch to upper body or abs then it can be done without any additional rest.
• How to know which program is for me?For effective weight gains and lose lower belly fat, reduce bloating: divide your meals in small portions, stick with natural healthy proteins and carbs choices, sugary foods are not ideal before workouts, less cardio/HIIT.
  
  If you aim for full body fat loss and toning, try summer 2020, standing full body, all full body programs.
  
  If you aim for booty focus, try Booty Building Vol 1, 2, 3
  
  If you have low body weight but do have belly fat, it's better to focus on ab programs to avoid losing weight full body