Being someone that have forever been challenged with getting and staying physically fit, I know how difficult it is to reach your fitness goals. For me, the true difficulty has been my mid section. Through my struggles I have learned some techniques that have proven effective and others less so.

What I learned is that getting a lean stomach has less to do about directly targeting belly fat and more to do with overall reduction in the size of fat cells around the belly. Your body has only so many fat cells and the size of your waste is directly proportional to the size and volume of those fat cells. To reduce fat cell size, you must not only build muscle, but focus on cardiovascular exercise and diet as well.

One of the best and fastest ways to stay lean is with cardiovascular exercise. My favorite routine is to get on the treadmill 3 - 4 times per week. However, the way I use the treadmill is a little different from what most people in the gym are doing. I focus on completing four sets of increasingly strenuous walking and jogging.

The process is relatively simple. Start by walking at a comfortable pace for two minutes. Then, increase your speed by a little bit each minute for the next four minutes. At the end of the first four minutes return to your initial speed. Don't return to your walking speed, but the first speed you chose to begin your elevated set. Complete a total of four full sets and then cool down for one minute. By focusing on a jog and run type of program you are targeting fat cells and building lean muscle mass.

In addition to doing cardio a few days a week I like to focus on weight lifting too. Two to three days a week I do some basic weight lifting, targeting major muscle groups. Most of my lifting is for upper body strength but occasionally I'll mix in some lower body weight lifting as well.

You may be asking how this is going to help you get rid of abdominal fat. And truth be told, belly fat is one of the most difficult things to target. The good news is that by focusing on overall reduction of fat you can go a very long way in changing your midsection. In addition to general and abdominal exercises diet plays a role in your success.

Many people believe that the cause of their abdominal fat is the consumption of fatty foods. Not all fatty foods are bad however. In fact, to get your internal furnace burning a little fat is a good thing. In combination with complex carbohydrates, fruits, and vegetables, good fats are essential for maintaining overall health and lean muscle mass.

From my perspective, the most essential aspect of any diet when trying to get lean is protein. My recommendation is to keep a food journal over the next few weeks. Whatever you eat should be written down and documented. You'll be amazed at how little protein you consume. Yet protein is essential for maintaining lean body mass and strong abdominal muscles.

By combining cardiovascular exercise, where you're targeting fat cells, and consuming a diet high in protein, you are focusing on building and reducing the size of fat cells. When you use these techniques in combination, you're sure to have the quickest path to getting rid of abdominal fat from your body.