A: To get a flat and defined stomach a few things have to happen:
1) regular digestion – if you’re constipated, it will show, so eat lots of veggies and drink loads of water
2) do your ab work – focus on the stuff that works. the slower the better and the more abs you engage during an exercise, the faster the results – we”ll be doing a good amount of abs tomorrow, so stay tuned
3) you have to cut the sugar and starches. as long as you eat them your body will burn these for energy and body fat won’t be used. So, to switch your body from burning carbs to burning fat you need to reduce your intake of sugar and starches. only then can your body burn fat. The upper abs are the first to change but the little pouch on the bottom of the abs is the last thing to go. It does go away though eventually just as long as you keep the starches at bay.
Since you’re lean to begin with I’m certain you’ll be happy with your abs at the end of the program, just as long as you stay consistent with your diet.
Re getting definition – using lower weight and high reps is an old myth that’s still perpetuated by people like Tracy Anderson (who doesn’t really know what an EFFECTIVE workout is). The heavier the weight, the more you stress the muscle and the more you force the muscle to repair and rebuild after the workout. The rebuilding makes the muscle stronger and leaner. Why would you want to 100 reps with a 5lb dumbbell if you can achieve the same effect in a matter of 20 reps with a 10lbs dumbbell? It would take you 5 x longer to get some kind of response from your muscle if you lift heavier weights. Believe me when I say this – i have never seen a woman get bulky from lifting heavy weights. The only thing that can happen is that your muscles feel bigger after a workout because blood, nutrients and water rush to the muscles to help repair them, so it’s only a temporary effect (also called THE PUMP) that dissipates in a matter of 2-3 hours of working out.