How to get flat stomach with toned arms and shoulders?

Getting in shape is about eating healthy and exercise. Most people worry way too much about "proper" protein intake, but unless you are running a marathon or are working out to an extreme, like intensely all day, you dont need to worry too much about your diet. Eat healthy and drink a lot- of course. Running mostly helps your legs, not your arms and abs. Unless you workout your other muscles your not going to get a flat stomach. check out 'bar brothers' on youtube.