The Flat-Stomach Formula

Nutrition & Strength

“There’s no magic food or ab exercise—just habits that actually fit your life.”

Want a Flatter Stomach? Start Here.

Let’s clear up one of the most common questions I get from both new and long-time clients:

“What foods should I eat if I want a flatter stomach?”
“What exercises should I do to lose belly fat?”

If you’ve been around Shelby Trained for a while, you already know my favorite answer:
It depends.

The Real Questions to Ask

Before we talk about what to eat or how to train, ask yourself:

• What foods do you enjoy and tolerate well?

• What kind of movement do you actually like doing?

• What fits your schedule, lifestyle, and energy levels?

Because here’s the truth:

• Endless crunches won’t melt belly fat.

• Feeling the burn doesn’t mean you’re getting leaner.

• No single food—or food group—is the magic fix.

The results you’re looking for come from building consistency, not chasing tricks.

The Non-Negotiables for Long-Term Change

Strength Train Consistently

2–3 times per week is enough for most people to build muscle, boost metabolism, and reshape their body.

Muscle is metabolically active—it helps you burn more calories, even at rest.

Find a Nutritional Rhythm

• Eat roughly the same number of meals each day.

• Keep your portion sizes consistent.

• Stay steady with your total daily calorie intake.

This rhythm helps your body find balance and consistency—without the burnout of extreme dieting.

The Research on Meal Timing

I recently came across a study that compared two groups:

• One ate a high-calorie breakfast and low-calorie dinner

• The other did the reverse

Both consumed the same total calories.

The result?

The group that ate more earlier in the day felt less hungry overall, even after a smaller dinner.
The late eaters? Still felt hungry, despite consuming more.

Interesting, right?
But here’s the bigger picture:

• Total intake still matters most—not just when you eat.

• Your hunger cues are personal.

• Your lifestyle drives what works best for you.

If eating earlier fits your day, great.
If mornings are hectic and food doesn’t sit well until later, that’s fine too.

Final Thought

There’s no cookie-cutter plan that works for everyone.

The staples—strength, structure, and consistency—will always matter most.

But how you apply them?
That’s where the real magic happens.

Build habits that fit you—your body, your schedule, your life.
That’s how you create a flatter, stronger, and more sustainable you.

— Coach Shelby and The Shelby Trained Team