Flat Stomach In 30 Days — From 23% to 7.5% Bodyfat

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Body Balancing, Exercise Tolerance, & Eating for Fat Loss

Dr. Kareem F. Samhouri
Body Expert

7.5% Bodyfat — that’s your goal.

Now, focus — take a serious look at where you are, and determine how much you have to lose. Let’s say you’re 23% bodyfat today, and you’re ready to up your game, here’s what you’d do:

23% – 7.5% = 15.5% bodyfat to lose

I’ll give you 30 days, but you have to promise to ‘maintain’ for at least 16 weeks, without breaking habit — your results will be rapid — sustaining it is a whole different animal. This is only safe if you sustain your weight loss — otherwise, the health detriments of alternating weight gain and loss can outweigh the consequences of being overweight or obese. Again, you’re not in any danger so long as you make sure not to just hit the ‘off’ switch as soon as you hit your target. That’s when you just back down and start working out 2 days/week while keeping your nutrition on point.

Before we get started, if you’re a guy, shave your chest — it’s important. You have to see your progress every single day, twice — once in the morning and once at night — stand sideways and head on with the mirror, let your breath out and really evaluate your resting position. Does anything need work? Be sure to emphasize proper position tomorrow when you work out — the posture you lift in is the posture you stay in.


Body Balancing for a Flat Stomach in 30 Days — Inside-Out Theory

First, your insides — your gut and brain:

It’s time to cleanse. For the next 7 days, on top of any nutrition recommendations you see below (even when it conflicts), eat 1000% your daily fiber intake. I prefer to do this with baby carrots and just carry them around all day.

As for your brain, time to wash that out too. You’ve confused yourself and created tension over time. Take the entire next week to focus on calming yourself any time you feel any tension. I recommend you do this through Diaphragmatic Breathing, or belly breathing.

Diaphragmatic Breathing Exercise — Do this 15x any time you feel stress:

  • Take your dominant hand and place it underneath your breastbone, while laying in a slightly reclined position.
  • Take a large and slow ‘sniff’ breath, as you keep your shoulders relaxed and down. Feel your abdomen fill with air over 2 seconds as your belly lifts up.
  • Hold 1 second.
  • Purse your lips, as if you’re breathing through a thin coffee straw, and exhale slowly for 4 seconds.

Also, be sure to start getting at least 8 hours of sleep every night, until you start waking up automatically, towards the end of your 30 days — your energy level will skyrocket.

Now, for your “outside” — your body:


Progress Your Exercise Tolerance — “Time to get Ripped”

There is a lot that goes into the program design of a quality rapid fat loss program, but the basis of program design behind many of my programs, in its most summarized form, is as follows:


Triple M System for Rapid Fat Loss (TM) — Multi-Planar Movement, Muscle Balancing, & Movement Complexes


Exercise Sequencing — do your giant sets with these 5 exercises, in this sequence:

  1. Squat
  2. Push
  3. Lunge
  4. Pull
  5. Plank

Energy System Training — various systems that help you move:

  1. ATP-PC (0-2 seconds — the first 2 seconds of explosive energy)
  2. Anaerobic (2-60 seconds)
  3. Aerobic (60 seconds and beyond)


Workout Alternation — 4 Days/Week (Days 1, 4 – A; Days 2-5 – B; Days 3, 6, 7 – Rest)
Progressively More Difficult Versions of Every Exercise, on Every Workout


Now, let’s go from ridiculously fast fat loss to Ripped — make sure your body is ready for this — if you haven’t been working out consistently for at least 90 days, you’re not ready.

Day of Week:Workout #1: (7 – 7:45am)Workout #2: (4:30-5pm)
MondayWorkout A10 second Sprint, 50 seconds Burpees x 10
TuesdayWorkout B 
WednesdayStrength — Workout A & B giant sets, no interval training, 6 reps for exercises 1 and 3, 15 reps for exercises 2 and 4 — planks stay the same. Rest periods 3-4 minutes.10 second Sprint, 50 seconds Burpees x 10
ThursdayWorkout A 
FridayWorkout B10 second Sprint, 50 seconds Burpees x 10


On weekends, stay active, but don’t worry about working out.


Eating for Rapid Fat Loss and a Flat Stomach in 30 Days — The “717 Rule”

This simple rule for fat loss deliberately shrinks your mid-section as fast as possible, or at least in my experience. Here’s what you do:

  • Days 1-6 — up to 7 grams of sugar, 17 grams of carbs
  • Day 7 — Cheat Day — no trans fats, avoid gluten if sensitive or anything that will inflame your gut

So, it’s a 7 day plan, and you get to eat 7 grams of sugar, and 17 grams of carbs per day for most of the week. Each week resets itself with the Cheat Day, to keep your hormones more balanced. It’s important you eat foods high in fat and carbs on these days, provided you won’t have any allergic or dietary reaction to doing so.


Summary of Recommendations:

  1. Balance your gut and brain.
  2. Do Ripped program by following instructions on blog.
  3. Follow 717 Rule for the next 30 days.

Don’t overcomplicate this — just get started.


Oh, and you’ll need some workouts:

Create My Workout

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About Author

Dr. Kareem Samhouri

Dr. Kareem Samhour is known as (perhaps) the best Doctor of Physical Therapy & Kinesiologist on the internet. People come to him for results when other methods fail, injury gets in the way, or health situation is more complicated. Dr. Kareem Samhouri exercising In fact, he and his companies reach a combined total of 1.5 MILLION people on a daily basis to help them with their health. If you ever saw Dr. Kareem on the street and mentioned something was going on with your health, however, he would volunteer and offer to help you for free... that's the Dr. Kareem way.

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