Super Eating for Super Abs

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

Hopefully by now you are beginning to realize that abdominal exercises alone will never give you a rock-hard, six-pack stomach. No matter how many exercises or reps, no matter how creative your training program, the real key to that all illusive six-pack lies with your diet. Everyone has the potential to build a great midsection but until that layer of fat covering the abdominal muscles is eliminated, your abs will remain on the missing list.

Six for six! What we are about to tell you may come as a shock but one of the best ways to develop a rock hard, fat-free midsection is to eat more. Now by more we don’t necessarily mean more calories but more meals per day. Instead of the traditional skipping breakfast, small lunch, and huge supper that most people follow, try eating six small meals spaced about two hours a part. To fully understand why this works we need a short lesson in human evolution.

Blame your ancestors When our ancestors were roaming the plains of Africa millions of years ago, being fat free was not a goal. I fact such a state would be detrimental to their health. Let’s face it; obtaining food was literally a life a death struggle. In many cases our ape ancestors went days, sometimes weeks without any real solid food. To insure survival our ancestors developed storage mechanism so get them through these periods of famine. When food was plentiful, the body would store some of it as fat for future use. The problem unfortunately is that we still have these storage mechanisms, and worse, they start kicking in after only a couple of hours without eating. Eating only one or two meals a day, including skipping breakfast is the best way to turn on these fat storage mechanisms.

Turn on the abs by turning off the fat storage If developing a six-pack is your goal, then you must keep the body’s fat storing properties turned off. The best way to accomplish this is by eating every couple of hours. When the body detects nutrients in the digestive system every couple of hours it “knows” that there is plenty of food available and won’t store it as fat for future use. But if you go three or four hours or more without eating, the body assumes it’s entering a period of famine and will start releasing all these storage hormones. Then when you do finally put food in your body more of it will be stored as fat than if you were eating smaller but more frequent meals.

The typical day So what should the typical day look like with regards to eating? Start out with a healthy breakfast. Some fruit, cereal, and egg white omelet, would be perfect. About mid-morning have a snack of fruit, low-fat muffin, or protein drink. For lunch a tuna fish sandwich using whole wheat bread or a chicken breast. Mid afternoon is another healthy snack. Again fruit, protein drink, or muffin. Supper will consist of meat, chicken, or fish, and some vegetables – raw or steamed. Your last snack can be another piece of fruit, cereal, or if you like them, egg whites.

If you follow the previous eating tips with a sensible weight training and cardio program, you’ll soon be the proud owner of a six-pack that’s rock hard and fat free. So what are you waiting for!

Bob Howard expert on bodybuilding and steroids. Are you looking for more of his Super Eating for Super Abs articles? abs-information.com

6 Pack Abs Workouts - Get a Six Pack of Washboard Abs

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

Although exercise is a part of the plan, diet is critical to achieving a low level of body fat and attaining a six pack of shredded abs. Concentrate on green and colorful, non starchy veggies for your main meals and snacks including some complex carbs such as yams and brown rice to round out the plate. Fruit is okay but keep it before noon and only 1 pc per day at most since the sugars in fruit can hinder your goals. Clean meats such as poultry and fish are a better choice for your proteins vs fattier choices. You should also consider protein shakes to help with the intake needed.

Cardiovascular work is your next concern. If you are in need of 20+ lbs of fat loss then you need to work up to 3-5 days of 45 mins moderate cardio work preferably jogging which is your most effective fat burner especially if you wish to see fast results. The appearance of a 6 packs or tummy lines is very finicky so these tips are crucial. You can decrease the cardio to 20 mins 3-5 times per week if you are already quite lean.

In order to make your abs protrude you need to thicken those squares with weighted ab exercises. Try this program for a month and see how you can tighten your mid section in now time by incorporating the suggestions above.

Warm up with 3x20 of the Bent Knee Abdominal Hip Raises making sure those hips flick up off the mat as seen in the clip. Also ensure you are pulling your belly button into your lower back during these exercises.

Next you would follow that with 3-4 sets of 12 Reverse Decline Crunches. You can see again how the hips flick up off the board. This is important to achieve but if you are unable to at first you keep it in mind and keep working at that. Watch to not speed on the down phase. If you can, hold the knees for a second or 2 at the top to really enhance the work.

Inverted Exercise Ball Leg Pull Ins is third and you do need some upper body strength but the good news is that this exercise combines to help strengthen the chest and arms while your abs do the work to pull in the ball. Take your time with this and do each rep with a count of 1, 2, 3 - 1, 2, 3, 4 on return. Breathing out during exertion will enhance the effect. Perform 3 x 10.

Fingers to Toes Abdominal Crunches are also known as V sits, you want to keep chest out, shoulders somewhat back and settled while reaching upward and making sure your arms and legs return at the same time. Work on being able to hold this at the top for a few seconds then repeat. 3x10 is to be done with this exercise.

To make this program well rounded you would want to add 2 oblique exercises and in many cases lower back but for this particular program I focused the time on frontal core. Elbow To Knee Oblique Crunches is a nice basic yet intense addition to round out the workout. 3 x10 should be done for this exercise.

Finishing this program is one of the most intense exercises on this page. Hanging Oblique Knee Raises are counted per side so if you have 10 you do 10 per side! You cannot throw your legs up or you will swing and make things harder so control is a must! 3x5-10 will most likely be all you can get done at this stage since we pre exhausted the middle area with all the above exercises.

Try this for a month then change your program again to focus on other weak areas. You can reintroduce this program or try a newer AB program later along the line since you want to change things at least every 4 weeks. Shapefit.com has an excellent arsenal of abdominal exercises to help you toward your goal of 6 pack abs.

Kris created ShapeFit.com to provide quality health and fitness information to people from all over the world. He has an extensive background in strength training, nutrition and wellness planning. ShapeFit.com currently provides over 2,000 pages of free health and fitness content to over 300,000 visitors every month. ShapeFit.com provides numerous diet and exercise articles on building lean muscle, burning body fat, increasing energy levels and living a healthy lifestyle. Some of the fitness tools include weight loss diets, muscle building workouts, and weight loss advice.

Nice Abs - 3 Killer Secrets for Stellar Abs

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

Are you looking for the best way to get nice abs?

Getting nice abs can be a difficult task if you are not using the right tools.

When most people try to get nice abs, they try to do it by doing hundreds of crunches and by crash dieting. This approach is sure to end up with a lot of frustration and very few results.

Getting nice abs requires a very specific approach that is probably not what you expected. Nice abs do not happen overnight. If you really want nice abs, you will have to put in the time and effort to make it happen.

Here are some guidelines for what is takes to really get nice abs:

1. Decrease your overall body fat percentage.

This is the most important part of getting nice abs! You might great abs, but if they are under a layer of abdominal fat then you will never see them.

Lowering your body fat percentage is an absolutely crucial part of getting nice abs.

For men, you will need a body fat percentage of <10. For women, you will need a body fat percentage of <14.

Getting nice abs by lowering your overall body fat can be done by taking the right approach to diet and a specific type of exercise.

2. The right food choices for nice abs.

In order to lower your body fat percentage to get nice abs you have to make good food choices. This can be accomplished by following these guidelines:

Decrease your overall number of calories.

Depending on your body size and caloric needs, this will be different for each person. However, the general rule remains the same. If you eat less food, you will decrease your overall number of calories and be on the way to getting nice abs!

Eat 4-6 small meals per day.

This is an important step to getting nice abs because it helps to regulate your blood sugar. When you eat a big meal, your blood sugar spikes. Your body responds by releasing more insulin, which then stores the excess blood sugar as body fat.

Consume high quality protein, complex carbs, and healthy fats.

Eating chicken, fish, turkey, etc. are all great sources of hgh quality protein.

Complex carbs are great for getting nice abs because they require extra energy during digestion. Simple carbs (also known as high glycemic) are broken down very easily and cause your body to release more insulin to stores the excess as fat.

You can find healthy fats (omega 3's) in a lot of fish, which is also a great source of high quality protein.

As you can see, having a great diet is key to lower your body fat and have nice abs!

3. Total body workouts.

Instead of doing lots of crunches and hoping nice abs will be the result, try doing total body strength training workouts.

Total body workouts should include lots of multijoint exercises for your chest, back and legs. Doing core work is also a great idea. More core work will not get you nice abs all by itself, but it will help your body develop a strong base.

Total body strength training for nice abs is important because the more muscle you have, the more calories you burn. This is also known as increasing your metabolism!

So instead of trying to do lots of crunches to get nice abs, try doing more intense total body strength training instead.

If you follow these guidelines, you will find that getting nice abs isn't so hard afterall. It just takes some hard work and dedication!

Want to Reprint this Article on Nice Abs?

Reprinting is welcome as long as the content, links, author bio, and resource box are all included and remain completely unchanged.

For a FREE 47 page ebook titled How to Fire Up Your Metabolism and Lose Fat Permanently, go to Nice Abs and learn some killer fat loss tips.

Tom is also the author of http://www.ScamFreeFatLossProducts.com, where he offers independent reviews of high quality fat loss products.

Tom Gifford is a Certified Personal Trainer (CPT) through the American Council on Exercise and also holds a bachelor's degree in Kinesiology (Exercise Science). Tom specializes in effective fat loss training for people who have tried all the fad diets and exercise gimmicks

Tighten Up Your Abs & Lose Your Love Handles

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

The number one way to lose your love handles and get great looking abs is through making changes to your diet. Yes, it really comes down to what you put in your mouth and the main focus should be eating clean nutritious food while eliminating all the empty calories from your nutrition plan. Along with a clean diet, you will also need to implement a cardio training routine into your overall program. I recommend a high intensity cardio routine because it burns major calories and only takes 20 minutes per workout! Remember, everyone already has a 6-pack of washboard abs. Its just usually hiding under a layer of body fat that's ruining having a sculpted midsection!

In terms of diet, I would recommend focusing on lean protein sources (chicken breast, turkey breast, egg whites) and lean fibrous carbs (broccoli, mushrooms, squash, zucchini). A quick daily menu could consist of:

8am:
1 chicken breast (8 ounce), 1 cup of steamed brown rice, 1 small salad with balsamic vinaigrette dressing.

11am:
turkey sandwich with whole wheat bread (8 ounces of lean turkey breast, lettuce, tomato, mustard) (NO cheese or mayo).

2pm:
8 ounces of top round steak, 1 cup of broccoli, 1 cup of non-fat cottage cheese

5pm:
egg white omelet (8 egg whites, mushrooms), 2 pieces of whole wheat toast (NO butter)

8pm:
8 ounces of fish (salmon, catfish, trout, halibut, etc.), 2 cups steamed zucchini, 1 small salad with balsamic vinaigrette dressing

In terms of a specific movement, here is my favorite exercise for the love handles:

http://www.shapefit.com/abs-exercises-air-bike.html

Allow your abs to recover for at least 24 hours before working them again and stick with around 5 sets of 25-40 reps per set.

Kris created ShapeFit.com to provide quality health and fitness information to people from all over the world. He has an extensive background in strength training, nutrition and wellness planning. ShapeFit.com currently provides over 2,000 pages of free health and fitness content to over 300,000 visitors every month. ShapeFit.com provides numerous diet and exercise articles on building lean muscle, burning body fat, increasing energy levels and living a healthy lifestyle. Some of the fitness tools include weight loss diets, muscle building workouts, and weight loss advice

The Realistic Way Of Getting A Sexy Flat Stomach And Six Pack Abs

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

The Mindset

What has the mind got to do with losing weight?

Psychology has a lot to do with loosing weight. You can have all the information of how to lose weight, but if your mentality is not right, then it becomes futile.

The right mindset will give you motivation, dedication, perseverance and help you to avoid temptation and distractions. You will stay focused and achieve your goals. Self belief is an important element in the whole process. You must believe that you can lose weight and get a flat tummy and sexy six pack abs. It is all in the mind. Think positive.

The moment you conquer the mental aspect in your weight loss endeavour, only then you can achieve anything you put your mind on. It is easier said than done. Discipline is another important factor that that will determine if you’re going to be successful or not.

The mind

The mind is like a processor in a computer. It controls your thoughts and actions and influences your behaviour. As we enter different phases of our lives we develop along the way, habits and different mannerisms that control our lives. Over time your subconscious controls various actions which you might be unaware of. People that struggle to lose weight might have habits that hinder their weight loss. These stumbling blocks can be removed if you can develop a strong mentality. People with strong minds can take control of their subconscious and change bad habits or formed associations. The mind is a very powerful tool if utilized correctly. There is quote that goes like this: “A mind is a terrible thing to waste”.

Re-program the mind

As with most things in life … there are no quick fixes. Will power can make a huge difference in your pursuit of weight loss. Think positively. Focus on the good things in life, things that make you happy, things that you enjoy doing.

Set realistic goals. Write it down. Speak it. Associate yourself with positive people. It can and will rub of on you. Encourage and motivate yourself.

Lawrence Carelse, author of fitness articles. get a flat stomach and six pack abs. Owner of http://www.6pack.co.za

3 Simple Free Workout Routines To Get Ripped Abs Without Even Doing 100 Abdominal Exercises

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

We all have the potential to create a ripped midsection but until the layer of fat covering your gut is reduced your abs simply won't be visible.

So how do you get rid of this layer of fat to expose the amazing abs beneath? Do you need to do 100 abdominal exercises to get it?

Simply put you need to be burning more calories than you consume through a balanced fitness program including weight training and cardiovascular exercising (running, jogging, cycling etc.). Just doing 100 abdominal exercises will not be having much effect as combined with these.

Here we will mention some good exercises that are effective, safe, and can be done almost anywhere. Remember, persistence is the key. Your abs need to be exercised every single day to give you visible results.

Almost any expert can give you a 100 abdominal exercises. Here we mention a couple of easy-to-do, great exercises for flat abs and they are 3 simple free workout routines to get a ripped abs without even doing 100 abdominal exercises every day.

1. Bent Knee Sit-up

Sit down on a sit-up board and hook your feet under the strap. With your knees bent to about 45 degrees put your hands behind your head and your chin on your chest (this will put a slight bow in your back). From this position, inhale and lie back until your lower back touches the board. Exhale as you raise back up to the starting position.

2. Alternating Twisting Sit-Up

Sit down on a sit-up board and hook your feet under the strap. With your knees slightly bent, put your hands behind your head and your chin on your chest.

Twist your upper body to the right. Retaining this position, inhale and lower your torso down until your lower back touches the board. Return to the starting position and exhale.

Now twist your upper body to the left and repeat the same movement. A movement to the right and left is considered one repetition.

3. Tummy Isometric Crunch

First exhale, and then suck in your tummy as much as you can. Hold this position for fifteen seconds. Then relax and breathe normally.

Visualize moving your bellybutton straight toward your back. Holding in your tummy muscles and tensing your abs is a good way of firming and strengthening them. You will also become more aware of how to control your tummy muscles. Repeat several times. This exercise can be done anywhere, anytime. However, if you have high blood pressure, do not hold your breath for extended periods of time.

You can do these 100 abdominal exercises till the cows come home but they must be part of a good overall workout routine...including cardio work and proper nutrition to lower your body fat percentage.

Also never take for granted the numerous benefits that proper amounts of sleep can give to you. Aside from always feeling refreshed in the morning, you'll have more energy and motivation to continuing doing these ads exercises to achieve your ripped midsection.

If you have a large layer of body fat covering your abdominals, even the best ab exercise including doing 100 abdominal exercises is not the solution. It is only once this fat layer has been considerably reduced that it is the time to work your way through the best ab exercise list.

If you want more information about how to reduce your fat and get ripped abs the fast and proper way, discover these Free tips on training & nutrition insider secrets for a lean body and maximum weight loss and fitness results in record time.

Build A Six Pack - Proven Ways To The Abs You Want

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

Are you watching home TV advertisements? If you noticed that everything can be done in easy and fastest way just to have something. Just like building your six pack abs, this can be done with some kind of a drink? Do you think there is a shortcut to build your six pack abs? Remember, nothing is better than a plain machine when building a six pack abs.

Nowadays, because of the rapid growing of technology, liquids, tablets, medicines ban be used in building a six pack abs. However, expert says that these shortcut processes (liquids, tablets, medicines) are not an effective method in building your abs. Still, the effective ways is through constant exercises and go to the gym and pull up weights.

In building your six pack abs, you have to target three places. That would be your sides, the upper abdominals and the lower abdominals. To build and strengthen your sides, you can do twists or simply sit on a chair with your body straight up. You can also use a broomstick and place it across your shoulders and the left to right twist.

To build and strengthen your upper abdominals, the best approach would be is sit ups. Sit ups is to move into a sitting position from a lying position. To do this, you must lie down on the floor with your knees are bent at a ninety degrees and then sits up without moving your knees.

Lastly, to work with your lower abdominals, you have to simply look for something that would raise your feet and legs in the air while lying on the floor.

It feels good to have a very strong body in which you can do all things that you want. Especially the things you enjoy. Therefore, always be active and go constant exercise and you too can build a six pack.

Ok, so there is no magic secret to building abs but for if you are after proven ways to get results in the shortest possible time check out Build A Six Pack. This is great as it offers other free bonuses that will get you in total shape.

Why Crunches Won't Give You Flat Abs

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

Flat abs are in. It’s almost essential if you are going to wear 70% of the clothes in the store. Halter tops, baby tops, and oh yeah bikini season make having flat abdominal number #1 on most women’s list of how she wants her body. Unfortunately, having flat abdominals are not as easy for the majority of the world’s population. And the rest do sit-ups and crunches until they are blue in the face just to find that flat abs are still thousands of crunches away.

The truth is we all have flat abs. Most of us just can’t see them because of the layer of fat over them. No matter how many crunches you do or how strong your abs are they won’t be flat until your remove the layer of fat on top of them. That means a full fitness regimen including weight training, cardio and nutrition, nutrition, …oh and did I mention nutrition. Eating “clean” is the term I like to call it. A whole food diet that is void of as many pre-made foods, preservative filled junk, and sodium and sugar infested boxes as your dedication will allow you. That means you may have to make time to cook. Yes that means you may have to visit restaurants less often. And yes, that means you will have to change some lifestyle choices for healthier ones that get you closer to your goals. If your answer to the above is a loud “I don’t have time”, “I can’t” or “I’m not able to” Then you should follow it up with the words “have flat abs”. This what it sound like.
“I don’t have time to…have flat abs”
“I can’t …have flat abs”
“I not able to ... have flat abs”.
And all that is interpreted as “I choose not to have flat abs”
Anyone can achieve their ideal body (within genetic capacity) if they dedicate themselves. So if you are ready to ditch your flab tire then follow the five rules of eating clean to clean out the extra fat, reduce your waist size.

1. Eliminate all white poisons and everything that contains them.( i.e. white rice, white flour, white sugar)
2. Eat every 2 to 4 hours (3 meals and 2 snacks)
 

3. Drink ½ your body weight in ounces of water each day
 

4. No grain carbohydrates after 6pm
 

5. Stopping eating 3 hours before bed time
 

6. Do cardio on an empty stomach first thing in the morning
 

7. Weight Train 2-4 times a week
 

Mubarakah Ibrahim is an AFAA certified personal trainer and owner of BALANCE fitness, a personal training service for women in CT that offers in-home personal training, on-line personal training, outdoor boot camps, and hiking clubs for women. She also lectures, promotes and conducts workshops on health and fitness through out the northeast. She can be contacted by visiting her website http://www.balanceCT.com or e-mailed at balanceCT@hotmail.com © BALANCE fitness. Article may be reprinted without permission only in it’s entirety including author bio and contact information.

7 Seconds To A Flat Stomach - The Truth Behind Toning Your Abs

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

“Crunches. He’s going to tell me to do lots of stomach crunches isn’t he? Man if I hurt my neck doing another pointless crunch I swear I’m gonna….” That is what many people think when they first hear someone telling them the secret to flat toned abs. And I’m right there with you. Crunches are boring, unproductive and shockingly ineffective compared to the two techniques I’ll reveal later in this article.

The truth is the most effective abs exercises are performed Standing Up. But no gym instructor or personal trainer will tell you that and the reason is, most don’t know. Pilates and stability ball instructors are perhaps closer to the secret of the six pack than anyone else. In both, you are taught basic pelvis and abdominal tension, but they never get further than that. They never get to the good stuff.

The secret to a well toned waist, a firm trim tummy, and strong sexy six pack – is all contained in 1 word - Isometrics. Isometrics, defined as the contraction of a muscle without moving the joint, is the scientifically proven fastest way to build strength and muscle.

Before I explain step by step how to perform an isometric contraction for the waist I wasn’t to explain a little bit about the actual muscles you will be working. One you will be familiar with, and it’s the less important of the two. The other, well it’s crucial for developing a flat stomach.

In the following exercises we will be working the Rectus abdominus and the Transverse abdominus. The Rectus is commonly called the six pack. It’s a sheet of muscle running from the base of the rib cage (sternum) the pelvis. It gets the six pack look from the tendons running across it. Here’s the thing though – the rectus naturally curves outwards when developed – meaning you get a muscle belly!

So how do you keep it in tight and flat and develop the coveted washboard look? That is where my friend the transverse abdominus comes in. He connects the rectus to the lower back and effectively pulls the abs inwards, towards the spine. The problem is very few people even realise they have one, and those that do don’t know how to train it.

Well here’s how….

The 7 Second Stomach Flattener

1. Stand or sit tall and straight. 2. Breathe in and as you do so pull in your stomach. 3. Keep this tense and held in place 4. Contact the abs as hard as you can, you rib cage will dip down slightly and your pelvis may rotate upwards 5. Breathe out making an “sssss” – this will cause inter-abdominal contraction 6. Continue this for 7 seconds. 7. Once finished keep the stomach in tight and repeat ten times. 8. Do NOT relax the stomach until completely finished all 10 reps.

The All Natural Tummy Tucker *Do this ONLY on an Empty Stomach*

1. Stand up straight with your feet wider then shoulder width. 2. Exhale all the air form your lungs 3. As you do so bend over as though trying to touch your toes 4. Once you are as low as you can bend and have breathed out all the air you can, pull in your stomach as much as you can 5. Hold this tension and slowly stand up 6. You want to keep you stomach in as tight as you can 7. Tense your stomach keeping it in tight. 8. Hold for ten seconds. 9. Slowly relax and capture your breathe 10. Repeat 10 times.

That’s it. You just need those two exercises and they can be performed virtually anywhere. You can practice in the shower, in the car, in the office, anywhere.

Now I will mention one thing – you won’t see visible results if you have a high body fat %. You will of course feel the results and quickly too. Your stomach will naturally begin to pull inwards, and become firmer. But guys you need your body fat % close to 8% and gals you need it about 12% to really see chiselled definition.

The best way to do this is enjoy a nice walk, first thing the morning before breakfast. Refreshing, invigorating and slimming, and combined with these two exercises which will improve digestion and fat burning you’ll be trim and slim in no time.

I'm Paul J.O'Brien, the owner and chief instructor of http://www.isometric-training.com/Article2, The ONLY Online Resource dedicated to Isometrics ' The scientifically proven method for developing rock hard muscle, serious strength and rapid weight loss. Check out http://www.isometric-training.com/Article2 NOW for your FREE fully animated exercise guides and e-book! Don't forget to log your success story to be in with a chance to win 2 weeks FREE Online Isometric Training!

How To Get Six Pack Abs

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

Ok so you want to learn how to get six pack abs. There are a few things you need to keep in mind and add to your lifestyle to get great abs. First you need to eat healthy clean food, second you will need to workout on the muscles of your core, and thirdly you will need to increase cardio if you need to lose some fat.

Exercises to get six pack abs: To really see definition in the core and abs you need to work your core at different angles and positions. There are dozens of exercises for abs. Here are some great ones to get started: Crunchs, Hyperextensions, Sit-ups, Incline Crunchs/Sit-ups, Leg raises, Hanging leg raises, Jake-knifes, Scissor kicks, Super-mans, Side bends, Twisting sit-ups/crunchs, planks, side planks, back planks, stability ball work, ab roller, Sit and Stand with good posture always.

If you add these exercises to your workouts you will see major definition and at least a

Six pack of abs, if not an 8 pack of abs, as well as a strong lower back and obliques and an overall strong core.

Foods to eat to get six pack abs: You have to watch what you eat more that how much you eat. Eat healthy clean, natural foods to keep you body full of nutrients, minerals, protein, carbs, and water. Here are some good foods to eat: Tuna, chicken, peanuts, protein supplements, fruits and vegetables, real fruit juice, whole wheat or grain bread, fresh water.

Now make sure you do not eat any junk food and unhealthy foods. Here are foods you should avoid if you want a lean strong six-pack. Do not eat chips, candy, pop, fast food, beer or alcohol, white bread, a lot of pasta, or any fatty meats or foods. Taking all the crap out of you diet will give you great results in the gym.

Cardiovascular to loss the extra fat to see your abs: If you need to loss some weight of fat off your abs, you need to add some extra cardiovascular work to your routine. Choose exercises that will increase your heart rate and make you sweet. You must get cardio at least 15 minutes per workout 3 times a week. Also get at least 1 hour of accumulated activity everyday. Here are some good exercises to loss those extra inches around you mid-section: Skipping rope is one of the best cardio exercises because you are forced to keep your posture and you use your whole body. Running up and down stairs or hill side, jogging or running, swimming, biking, rollar-blading or skating, dancing, shadow boxing, hiking, walking, and playing sports are also great activities and exercises to reveal your six pack abs.

So the bottom line on how to get a six pack abs are, you must work your abs and core muscles from many angles using a variety of exercises. Secondly you must eat healthy nutritious clean food to grow and repair your body. And thirdly you need to do your cardiovascular work regularly if you need to loss weight or fat. Also remember to breath and sit/stand with good posture, that way your core is always working.

My name is Kyle and I have a great six pack of abs. I know exactly how to get six pack abs, learn more here How To Get Six Pack Abs.

Pilates is Great for your Abs

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

If normal ab exercises aren’t really doing it for you, then there is an alternative that’s very much in fashion at the moment. You’ve no doubt heard the name, even if you’re not really sure what it is. It’s Pilates.

Pilates was invented by Joseph Pilates when he was imprisoned on the Isle of Man during World War I. While he was there, there was a flu epidemic, and Pilates came up with an exercise system to help flu victims get back to health more quickly. After the war, he moved to America and started training boxers in these new exercises, attracting widespread interest.

The key to Pilates is that instead of doing simple, repetitive exercises over and over again, it encourages you to learn more complicated, exact exercises, which you then do only a few times. The idea is to use your own body as a weight to lift. Once you master Pilates, you can exercise quickly, precisely, and effectively.

Many people are into Pilates for the same reason they like Yoga: the relief it can give for back pain. We’re interested in Pilates, though, because of the effect it can have on your abs. It is designed to strengthen your abdominal muscles, together with your back and your behind, as all these muscles being able to move freely gives you the feeling of real physical fitness.

However, one word of warning is that while Pilates will get your abs fit, it won’t necessarily make them look muscular – toned, yes, but not ripped. This is because Pilates isn’t about lifting really heavy weights and building large amounts of muscle mass – it’s more simply about physical wellbeing.

If you want to learn more about Pilates, you could just go along to a class – although, unfortunately, many classes that advertise themselves as Pilates use few of the original methods. If you can’t find a good instructor in your area, consider teaching yourself from a book instead, as there is nothing about it that you can’t teach yourself, at least with a little effort.

John Gibb is the owner of ab-exercise tips For more information on ab exercises check out http://www.ab-exercise-guidance.info

Advanced Abs Exercises

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

Once you get more experienced in ab exercise, you might want to move on beyond the basic exercises to do some more advanced ones. While these exercises are often complicated, they are much more effective for focusing on specific muscles. Be warned, though, that you shouldn’t try them until you know what you’re doing, as you might hurt yourself or others around you.

The first two to try both use an exercise ball. In the first exercise, you lie on your side, and then put the ball between your legs. Then tighten your abs and use your hip muscles to gently lift the ball.

A second exercise to do with the ball is the plank, which is when you do what are basically push-ups, only with your legs balanced on the ball and your arms stretched a long way off the ground.

If you have two people, a good advanced exercise is for one of you to lie on your back and put their legs in the air. Then, the other holds the legs around the ankles, and tries to bend them back towards the head. The idea is for the person lying down to try and force their legs up again against the downward pressure.

If you’ve got a metal bar or something else that you can hang from, you can do hanging ab exercises. Simply hold on to the bar, and then try to raise your legs up as close as you can get them to your chest.

However, whichever exercises you do, you still need to exercise all your ab muscles equally. It’s no good trying to ‘spot reduce’ to get rid of fat on one particular kind of your body – the only way to do it is to get fit all over. So you’d better get started!

John Gibb is the owner of ab-exercise guidance For more information on ab exercises check out http://www.ab-exercise-guidance.info

Challenge Your Abs!

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

How do you train your abs?
Abdominal training is a priority for many people but few know to train for real results. I know many folks training their abs almost everyday: they do hundred and hundred of crunches (or similar exercises) per week. What happens? No results, and after a few weeks or months they quit!

There are two big mistakes when these people work their abs:

- They use the same kind of exercise, they never change: when you start an exercise program and you are out of shape, it’s ok to do sets of crunches or similar exercises. But after a while, this exercise become easy, unless you do more and more reps. Imagine you have to do 5 sets of 100 or 200 reps to feel your abs! Most people don’t have the time and they stay with the basic framework of 20 or 30 reps and a few sets. It’s boring, there is no challenge, they reach a plateau and stay there forever!

- High reps mean low intensity, it means endurance work (at least at the beginning). To get results you need intense workouts; it can be short but intense, there is no compromise, intensity is the key!

My advice: challenge yourself and pick up a few tough abdominal exercises like this one: do hanging leg raises and straighten the legs, it is a basic exercise for a gymnast but it will be challenging for most people. Do low reps in a slow motion and feel your abs: 5 to 8 reps, 3 to 5 sets and you’re done in a few minutes. If this exercise is too difficult, start with this one: do a normal hanging leg raise (legs flexed) then straighten the legs at the horizontal and slowly go down. Don’t drop the legs, stay in control and feel the abs. Challenge yourself!

Dominique Paris is a Strength and Conditioning Coach who provides powerful and functional fitness and exercise tips that keeps you focused on results while having fun. To create the body of your dreams and to finally feel healthy visit http://www.gladiator-fitness.com

Thrash Your Abs - Part 1

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

With 1 Explosive “Primal” Circuit

Rip-up your midsection and set your metabolic dial to incinerate, with 5 explosive core movements done exclusively with cables? Not only am I about to destroy several ugly myths about core training but I am also going to hand you the keys to the most dynamic training circuit that has ever been designed.

If you are interested in having someone regurgitate the same old “core crap” that you are used to hearing with a new spin on it… then don't bother reading this article. I am about to expose you to a revolutionary paradigm with regard, not only shredding your abs to pieces, but also creating the most physically attractive and functionally sound, “rock solid” physique that you've ever imagined.

The first thing on the chopping block is the idea that your abs are meant to be isolated in exercise. Many of us have been conditioned to believe that in order to fulfill our physical potential we must “pick and choose” what body parts we are going to work on. This is the same idea that has pervaded western medicine and has created a million “specialists” that continue to know more and more about less and less. When we begin to realize the “relatedness” that everything has to one another we will experience transformation in our physiques, our vitality, our energy levels and our minds. You are in integrated assembly of systems and nowhere is this Truth more evident than with regard to your core.

Today, our bodies are an exact expression of what our ancestors were over 100,000 years ago (4). It is believed that it takes about 100,000 years for 0.001percent of a genome to change… so yourself and Primal Man are essentially the same (6). With the generally understood stance that Primal Man was a hunter and gatherer it is safe to say that our bodies are still designed with the primary objective of hunting and gathering (4).

Our nervous system is designed in such a way that its most important function is to protect the vital organs and brain, so that you can get off your ass and search for sustenance in the great, dangerous wilderness (3). Obviously today we can just go to the local supermarket, but consider that this was not always the case. Primal Man and even Agricultural Man had to hunt and work HARD for his food.

Through evolution, our amazing nervous system has integrated all of our organs with our muscles. Each of your organs acts as the “soil” in which all of your external elements (arms, legs, abdominals, etc.) have sprung forth and therefore are linked via the nervous system (7). The left arm, for example is intrinsically linked via the nervous system to your heart. This explains why someone who is having a heart attack has their left arm go numb. The inhibitory effect on the muscles due to organ pain or inflammation is called viscero-somatic inhibition (VSI) (3).

“So what the hell does all of this mean for me and my flabby abs 'Primal Guy'?”

If it is understood that the function of your muscles are contingent upon the health and function of your organs and that the primary purpose of your having muscles is to hunt and gather so that you can sustain life - then I've just opened up a huge can of worms for ya!

The strength and function of your muscles, your abdominals in particular are severely effected by the health of your organs. Your deep abdominal wall, or transversus abdominus, is in the same nervous loop as your colon (3). So, if your colon is pissed off because you fill your gut with processed foods like protein shakes, “sports drinks” and bars… then you can expect your “enormous bellyus” to only grow bigger, even as you crunch your life away!

So the first essential prerequisite for completing the program that I have outlined below is: Clean Up Your Insides If you Want Your Outside To Look Good!

No ab routine in the world is going to work for you if you continue to inhibit the muscles of your deep abdominal wall through a dysfunctional lifestyle and a poor, processed foods diet.

Next, the exercise program I've outlined below is “integrated”… it takes into account that your abs, being an intrical part of your “core”, the originator of all movements and, the protector of your organs… works together with every muscle in your body and in all movement patterns… as it has for thousands of years (1,2). Imagine Primal Man needing to use a Crunch Machine so that his abs would be strong enough to propel a spear through the ribcage of a stampeding buffalo for dinner!

The exercises below are not designed to isolate your abdominals but to integrate them… the way they are designed to work.

When you have begun to integrate your abdominals into all of your movements you will realize a rapid increase in your core musculature (5). For example, secondary to my legs, the sorest part of my body - a day after doing heavy dead lifts are my abs. This is due to my understanding of how this mechanism works and making a conscious effort to integrate my core into the bend pattern. You can do this too, and when you do… ab training will never be the same!

Say goodbye to boring post-exercise ab routines that serve to isolate only the abs and hello to the most exciting and effective full-body, TRUE core circuit ever developed. Build sturdy legs, cannon-like arms and, dominating strength while Thrashing Your Abs!

Learn More & Recive 2 Free “Primal Guy” Reports, How to Flatten Your Abs Forever & Maximum Fitness Results: http://www.primal-edge.com/

The Ultimate Secrets to a Flat Stomach and Six Pack Abs

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

With this article, I want to show you why you might be struggling to lose that stubborn stomach fat that is covering up your abs. These are the main reasons most people just can not seem to get those six pack abs that everyone desires. If you haven't already seen me around online somewhere, I'm the creator of one of the most popular abdominals and fat loss programs on the internet.

So in this article I want to highlight for you the main points and strategies that I use to make this program one of the most effective programs in existance for fully developing your abdominals as well as getting rid of that stubborn stomach fat that is covering them up.

Pay attention, because once you get this stuff right and start using these techniques regularly, you'll be showing off your ripped abs in no time flat, whether it's at the beach, at the pool, in the bedroom, wherever... Just think how great it's going to feel when people are complimenting you on your washboard stomach!

Alright, here's what make's The Truth about Six Pack Abs different:

1. The main focus of this program is NOT abs exercises... And, better yet, this program consistently get's better results by NOT focusing on abs exercises!

I know that sounds counterintuitive, but the fact of the matter is that abs exercises are ok, and you do need to do a certain amount of them to develop the abdominals as best as possible. But to be honest, most people that are trying to get better looking abdominals waste WAY too much time training the abs directly. What you really need to focus on is burning off the extra fat that is covering them up.

Let's get this straight right now... Abs exercises do NOT burn fat away from your abs! This can only be accomplished through a much more effective full body training routine that maximizes both your metabolic response and your hormonal response to your workouts. This is the main focus of my Truth about Six Pack Abs Program.

Now don't get me wrong. It wouldn't be an abs program if I didn't show you the most effective exercises for developing your abdominals. I also give you detailed instructions and photos on how to do them right. But like I said, the main focus of this program is the secret method that I use to compile the full body training routines and maximize your fat burning effect.

This is the main reason that this program will be much more effective for you than any other abs programs you've ever tried before. You've got my word on that.

2. This program uses none of your typical boring monotonous cardio routines.

In fact, you don't have to do any typical cardio if you don't want to! I actually recommend against it.

Seriously, almost every program out there tells you that you must do endless cardio exercise regularly to lose the body fat that is covering your abs. Most of them tell you to do 30-60 minutes of cardio exercise 3-4 days/week in addition to your strength training routines.

The truth is that this is not only unnecessary, but it can actually be counterproductive if you're really trying to get as lean as possible, as quick as possible. I go into this in much more detail in the book, but basically this all comes back to the aspects of your metabolic rate, how much lean muscle you have, the hormonal response in your body from the exercise, and the residual calorie burn in the hours and days following your workouts. And normal boring cardio routines are all wrong when it comes to maximizing these effects!

Now you're probably thinking that since I'm against typical boring cardio routines, then that must simply mean I'm a proponent of interval training. Yes, as a matter of fact, I believe interval training is MUCH better than typical cardio.

However, I also use a special exercise combination and sequencing in my Truth about Six Pack Abs Program that gets even more powerful fat loss and muscle defining results than interval training. And that's saying something, because interval training kicks butt! You'll find out how this system works inside the program.

Want proof that you don't need typical long-duration steady-pace cardio?

Well, first of all, I actually took a course recently that was devoted to scientific research into why steady-pace cardio exercise is actually not that effective at strengthening the heart. The focus of the research basically boiled down to the fact that the heart needs to be trained in a wide variety of ranges to actually be truly strengthened and ready for all the various stresses that life throws at it. Not only that, but steady-pace cardio was also proven in the research studies to be far less effective in the long term at reducing body fat stores.

To give you a real life example... Personally, I haven't done what most people would label "cardio" in probably well over 5 years, and I'm actually leaner now and have a lower bodyfat % now than years ago when I did cardio regularly. Not only that, but my heart is in the best condition ever, as I now consistently have the resting heart rate of an elite athlete at about 50 bpm (remember that lower is better). My resting heart rate used to be in the mid to upper 60's years ago when I used to do typical cardio and strength training routines like most people do.

This improvement in both body fat % and reduced resting heart rate is the direct result of the unique training methods I used in developing the programs in The Truth about Six Pack Abs.

3. This program does NOT revolve around having to use supplements or "fat-loss" pills.

Trust me when I say that for the most part, about 95% of supplements are a complete waste of your hard earned money. I've been approached by supplement companies in the past looking for me to promote their products for them, and offering me a lot of money to do so. Well, you know what I do? I tell them to shove it! Seriously, I won't promote something to my readers that I don't honestly believe in.

The fact is, I've learned over the years through my own experience, as well as hundreds of my clients and friends experiences with supplements, that they are really just selling you the dream that their pill or powder will be some "magical" solution to your struggle with getting that lean ripped body that you've been wanting for years. In reality, most supplements do nothing at all to help you improve your body.

Don't get me wrong... I'm not totally bashing supplement companies, but like I said, about 95% of the products they promote are worthless, and won't create any noticeable changes in your body. I will admit that there can be a place for meal replacements for people that can't find the time to prepare or pack all of their real food meals. I also admit that I do think a high quality, fast digesting protein like whey protein can be useful to mix into your post-workout smoothies.

But the fact is that real food is always better for you than processed supplements (as long as you pick the right "real foods"). Anybody that tells you otherwise has either been brainwashed by all of the propaganda and super-hyped up ads that the supplement companies have spread throughout every magazine on the planet, or they have financial ties to selling supplements in some way themselves.

I have dedicated myself to not being lured into the lucrative world of selling supplements. Even though I could make a lot more money selling supplements than by selling my abs program, it's just plain against my morals to rip people off like that.

Frankly, it amazes me that most people are more willing to spend $30, $40, even $50 or more on a bottle of pills or powder than to spend $30 on a comprehensive training and nutrition guide like this Truth about Six Pack Abs program, which will set them up for life on training programs and dietary secrets that will keep them lean and ripped for life. The only thing that bottle of pills or powder is going to do is give you expensive urine! You make the choice.

4. This program does not revolve around using any fancy "ab machines" or "ab gadgets".

In case you were suckered into buying any of these worthless ab belts, loungers, rockers, or any other worthless ab gadget or machine, I have bad news... You were ripped off!

The truth is that most of these machines and gadgets are not the best way to develop the abdominal muscles. Sure, some of them may help a tiny bit with strengthening the abdominals, but they are far less effective than some of the best floor, hanging, and standing abs exercises.

Also, more importantly, virtually all of these abs machines, belts, and gadgets do absolutely nothing to burn fat off of the abdominal area!

Again, losing the fat that's covering up your abs can only be accomplished with a smart nutritional program, and a well designed progressional training program that increases your metabolism and stimulates your fat-burning hormones in your body. Achieving this is simple once you understand the secrets I reveal in the Truth about Six Pack Abs program.

5. This program does not include some sort of fad diet or gimmicky diet trend.

None of that here. I promise you won't be given any more crap about needing to eat "low-carb" or "low-fat", or low or high anything, for that matter. The nutritional secrets I reveal in this program go against all of the authors and companies out there that are trying to lure you in with another one of their gimmicks.

The fact is that they need to come up with some sort of different "angle", so that their diet program appears unique and gives the media something to talk about. That's why there's always some gimmick, like low-fat, or low-carb, or high protein, or the "colors diet", the "low glycemic index diet", the fasting diet, the cabbage diet, and so on.

Instead, I wanted to give you the truth about what it really takes to eat a nutritious diet that not only will have you burning off that stubborn belly fat, but will also have you feeling full of energy every single day. If you don't already feel energetic and alive every single day, then you are missing out, because it is an awesome feeling!

The great thing is that once you start eating balanced and healthy all the time, you virtually eliminate cravings altogether. Personally, I used to crave sweets constantly before I adopted the nutritious diet that I currently eat. Now, I can honestly say I can't remember the last craving I had. It had to be more than 5 years ago... no joke!

Not only that, but I actually enjoy everything I eat way more than I used to years ago when I ate a lot of junk. Does that mean that I never eat burgers, or pizza, or beer? Of course not... We all have a social life. In fact, there are actually very healthy ways and variations to preparing healthier burgers and healthier pizza that I occasionally use.

I hope this article has given you some insight as to where you may be going wrong with your exercise and nutrition plans in striving for those elusive abs. See below for more info on losing stubborn stomach fat and developing ripped six pack abs.

Michael Geary (CPT) is a recognized International Fitness Expert, contributing writer for Muscle & Fitness Magazine, author of the internationally-selling book, The Truth about Six-Pack Abs ©2004-2006, and owner of BusyManFitness.com. Also see Mike's Six-Pack Abs blog

Check out the Truth about Six Pack Abs Program at TruthAboutAbs.com

5 Weight Loss Tips You Can Use Right Now For Six-Pack Abs Are You Ab-sessed? Learn How to Get Ripped Six-Pack Abs

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

Almost everyone wants to know how to lose weight. With these weight loss tips you can.

Getting lean enough to have six-pack abs isn't easy. If it was, everyone would have a flat stomach and a lean, sexy physique. Take a look around. You know that's not the case. So what can you do to get your own six-pack?

Here are some tips on how to lose weight you might want to consider if your fat loss progress is stalling.

1) Too Many Carbohydrates.

This doesn’t mean you have to eliminate carbs from your nutrition plan. The right carbs are a vital part of your fat loss efforts, not to mention your health. However, any additional carbs above and beyond those needed have a good probability of being stored as body fat. Weight training does require a higher carb intake. But most people don’t train intensely enough for the amount of carbs that they take in.

2) Stack Your Carbs.

Yes, low-carb diest do work. You can drop a lot of fat with a low-carb diet. But at a certain weight your body sets itself. If you want to really get lean, you'll need another approach. Not to mention, carbs are an important part of any workout program. Carbs fill your glycogen-stores after a workout so your muscles can get optimal recovery. Muscles boost your metabolism which makes it easier to lose fat and keep it off. Muscles also give your body it's sexy shape once you've taken off the fat. Without muscles, you'll be what I call skinny fat. If you've seen it, you know what I'm talking about. And it's not sexy.

So, instead of going completely low-carb, try stacking your carbs, getting your good carbs when you need them most, in the morning and immediately after your weigh workout.

Eat most of your good carbs in your morning meals and in your post-workout meal. This will help to stabalize your insulin levels and help you burn body fat for energy later in the day.

Forego the pasta, potato or rice at your evening meals for lean proteins like fowl or fish, along with a side dish of veggies. Or enjoy your favorite protein shake recipe. Okay, maybe not your favorite if your favorite contains a lot of simple carbs, but you get the idea.

3) Too Much of the Wrong Type of Cardio.

What happens to the guy or gal who performs 1-2 hours of cardio a day? (We know you’re out there!)

They send their body into a tailspin, a state where the "starvation hormones" secreted by the body skyrocket (it’s your body’s survival mechanism, a response to too much exercise!) causing fat cells to try to hoard their energy!

Too much cardio will eat away at muscle tissue, causing your metabolism to slow down and your body to start storing fat. In other words, the exact opposite of what you are trying to accomplish. Substitute shorter duration, high intensity interval training for the slow, long duration cardio you've been doing and watch your metabolism get a boost as you burn more fat in less time. Just check out marathon runners? Is that the body you want? I didn't think so.

Try switching up your cardio to contain more high intensity interval training. It will

1 - Burn more calories by elevating your metabolism so you lose fat faster

2 - Increase your power

3 - Increase your speed

4 - Increase your endurance

No matter what your fitness goals, HIIT is one of the best ways of helping you achieve them. And the variations are endless. You can vary the training parameters (exercise to rest ratio, number of intervals) to make the workouts harder or easier, depending on what you are trying to accomplish.

You can also use any number of exrecises for your training, such as cycling, sprinting, treadmill, elliptical trainers, jump rope, rope climbing, hill sprints, and more.

Don't continue doing endless hours of aerobics that aren't helping you reach your goals anyway. Get more out of your cardio workouts by performing interval training.

Luckily for me, I have a hill just down the road that is perfect for interval training. I jog over to the hill.

This takes about 4 - 5 minutes and serves perfectly as my warm up. Then I sprint up the hill to the top. This takes me about 15 - 20 seconds. I turn around and walk back down, which serves as my rest interval. I then repeat for a certain number of intervals and the jog (or walk) home serves as my cool down.

Another great interval training program is jump rope. You may need to practice a bit on this one. After a brief warm up, I will jump rope as fast as I can for about 10-20 seconds, followed by a slower cadence for about half a minute.

This form of interval training is brutal and will get your heart rate up fast! You won't last long on this program.

Always warm up before starting your intervals. If you're not in the best of shape break into it lightly, starting with more low or moderate intensity cardio. You might also want to check with your doctor. No sense in getting hurt right when you start your interval training.

4) Cycling Your Calories:

I've mentioned cycling your calories in a previous article but here's an example again so you know what I am talking about.

Don't forget the numbers are for the example only. You'll need to adjust the calorie number to what's appropriate for you.

Day 1 - 2,600
Day 2 - 2,500
Day 3 - 2,400
Day 4 - 2,300
Day 5 - 2,200
Day 6 - 2,100
Day 7 - 2,000
Day 8 - 2,500
Day 9 - 2,400
Day 10 - 2,300
Day 11 - 2,200
Day 12 - 2,100
Day 13 - 2,000
Day 14 - 1,900
Day 15 - 2,400
Day 16 - 2,300
Day 17 - 2,200
Day 18 - 2,100
Day 19 - 2,000
Day 20 - 1,900
Day 21 - 1,800
 

At this point, I will take a look at my progress (using body fat calipers, the scale and the weight increases on my exercises) and then devise a new plan for the next three weeks.

The cycling of calories in this manner is good both for building muscle and losing fat. How high you start and how low you go depends both on your goals (building muscle or losing fat) and your individual metabolism. If you are building muscle you don't want to make your low days too low. You just want to have some slightly lower calorie days so that you keep fat gain to a minimum as you add muscle.

For losing fat, you don't want your high days too high (for obvious reasons) but you also don't want your low days too low, otherwise you will lose lean muscle and put your body into starvation mode, which will cause it to slow your metabolism down and store fat - two big no no's. If the weight stops coming off, don't always go lower on calories but consider increasing your cardio training (or just increasing the intensity of the time that you do your cardio - the more intense it is, the more calories you burn during the same amount of time).

You still need to be careful with the amount of food you eat when you do this. After all, it doesn’t take too much to completely wipe out that week’s progress.

5) Eat Whole Natural Foods

Stay away from all processed foods. And while protein shakes and meal replacements can really help you get the nutritious calories you need (not to mention the convenience) don't go overboard. Get most of your calories from whole natural foods like vegetables, meats, oils, eggs and whole grains.

This is all pretty basic stuff. The problem is that most people think basic won't work so they go searching from one gimmick to the next, never really making any progress. Then they quit out of frustration without giving what really works a chance. How many people do you know that want to know how to lose weight andhave tried all these weight loss tips and stuck with them? I bet not many. If you want to know how to lose weight, go ahead and give these weight loss tips a try and see if you don't lose fat, build muscle and develop a lean sexy body with six-pack abs in no time.

Gregg Gillies is the founder of http://www.buildleanmuscle.com . Want to boost your metabolism, burn more fat with less effort and lose all the weight you want...fast? Grab his free report at http://www.fatlosssecretsrevealed.com . Interested in gaining 21 pounds of muscle in only 9 weeks? Grab his free report at http://www.fastmasstips.com

How to Get Six Pack Abs

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

Over the years I have seen a lot of flimsy ideas of how to get a set of six pack abs. The most common scams are special machines that will do it and sometimes some kind of drink. I remember at one point Slim Fast seemed to be showing chubby people suddenly spawning a set of six pack abs.

Anyway I wanted to put this notion to rest that there is some magic to getting a six pack. Sure there is some genetics involved in sculpting perfect abs but the two most important factors are diet and exercise.

What? Did you think there was a shortcut?

The diet part is fairly simple; you need to drop any extra fat. You have probably heard this before but there is no such thing as spot reduction when you are losing weight. You will lose weight proportionately, generally, as you lose weight. What you may find is that you have a large stomach and if that is the case of course you will lose that fat faster than you lose the fat on your legs but that is just because that is where the fat deposits will be easiest for your body to use.

As you probably know from reading other posts of mine I subscribe to the idea that people eat too many carbohydrates generally but I still do not support the Atkins diet generally. I believe that you must increase your protein to 20% of your diet, keep fats at about 20% of the calories of your diet and then have carbs as the other 60% of the calories of your diet. If you still have trouble losing you may be a bit sensitive to carbohydrates and you can up the protein a little.

As for exercise, to get a set of six pack abs you will have to do two things; get in an hour of cardio a day to increase your metabolism and start really dropping the fat and secondly make sure that you do your abdominal exercises at the start of your workouts.

For cardio exercise it does not really matter what kind of cardio exercise you get but it is always best to vary your exercise so that you do not overtrain any one muscle group. I never see people speak of this in regards to cardio training but I have found in the past with my bicycling that when I am riding a lot my legs get sore but the rest of my body recovers fine. So maybe try to alternate some kind of biking, swimming, hiking, running, brisk walking and even using a rowing machine if you have a chance. Do cardio almost every day, five or six days a week is good, seven days a week is pushing it a little too much in my eyes.

Next is the abdominal exercises themselves. There are three places to target for your abdominals, the obliques, which are on your sides, your upper abdominals and your lower abdominals. Doing abdominal exercises is something that some people believe you should do every day but I really believe you are doing well if you just do them every second day or three days a week.

For your obliques you can do twists. Simply sit on a bench with you body straight up and down and put some kind of a light bar or broomstick across your shoulders and then do twists twist from one side to the other as far as you can go for two sets of 100 reps. The key is to not use much weight at all as gaining muscle on your obliques will widen your midsection which is not something most people want to do.

To work your upper abdominals you want to do some kind of sit ups or crunches. I am more a fan of crunches as they are easier on your neck and mower back. Lie on your back with your legs up on the seat of a chair so that your legs are at a 90 degree angle to your body and then just lift your shoulders a few inches of the ground and then let them down again. This should put stress on your abs and you should feel it pretty intensely after just a few reps. be sure to do this exercise slowly and for at least three sets of 30 reps.

To work your lower abdominals you need to do something that raises your legs in the air as opposed to lifting your upper body into the air. The exercise that I prefer for this is a kind of reverse crunch that I do not have a name for. I lie flat on my back and hold something behind my head to keep my upper body stable and then I just bring my knees up towards my chest and back down to the ground again. If you get really strong this way you can try just lifting your legs straight out and up but sadly I am not that strong.

If you follow this plan you will se results very quickly and depending on how much fat you have to lose you can see rock hard abs fairly quickly. The other great thing about strengthening your abs besides looking better is the fact that strengthening your core makes you stronger overall and help out with your balance and even your stamina.

Bill Nadraszky is passionate about health and fitness. To learn more read the fitness book review. Or visit the greatest Fitness Tips weblog.

Lose Weight - Tone Abs With Electronic Muscle Stimulator?

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

 Can Body Fat Melt Away? You have probably seen plenty of advertisements extolling how Electronic Abdominal Stimulators can melt your belly fat fast and quickly. Most of these advertisements will also claim that their electronic abs stimulators can also flatten your tummy to reveal your six pack abs muscle. They even claim that by using electronic abs stimulators for X minutes is better that 300 sit ups or crunches, so you can say bye bye to diets and exercise forever. Too good to be true?

On the other hand, you may also have come across many articles and messages from the health and fitness industry or from your fitness personal trainers who refute the advertisers claiming that the only way to get a flat tummy with well defined six pack abs muscle is through healthy eating and exercise. Now that is hard work isn’t it? So you will rather take a chance with an electronic abs stimulator won’t you?

So who is telling the truth? Ok, instead of joining in the controversy, this article points out what the authorities such as U.S. Food and Drug Administration has got to say. Below is an excerpt from U.S. Food and Drug Administration, FDA Consumer magazine July-August 2002. You can read the full report at http://www.fda.gov/fdac/features/2002/402_abs.html :-

“In May, the Federal Trade Commission (FTC) filed complaints against three manufacturers of these devices, alleging that they have made false claims in their advertising, seen in heavily aired infomercials on national cable television, shorter television commercials, and ads in the print media.

The unfounded claims cited by the FTC include the promise of "six pack" or "washboard" abs without exercise, claims that the devices will give users a trimmer waist or cause fat loss, and that use of the device is equivalent to (or better than) regular abdominal exercises, such as sit-ups or crunches. The FTC complaints also allege that the advertising claimed falsely that the stimulators are safe for all to use, and did not disclose adequately the possible health hazards for some people.

Q. Why does the FDA regulate electrical muscle stimulators?

A. Electrical muscle stimulators are considered medical devices under the Federal Food, Drug, and Cosmetic Act. Under this law and the agency's regulations, the FDA is responsible for regulating the sale of all electrical muscle stimulators in the United States. Therefore, firms must comply with appropriate FDA premarket regulatory requirements before they can legally sell their stimulators. Most electrical muscle stimulators (EMS devices) that have been reviewed by the FDA are intended for use in physical therapy and rehabilitation under the direction of a health-care professional. If a company wants to sell EMS devices directly to consumers, the company needs to show the FDA that the device can be used safely and effectively in that setting.

Q. These electrical muscle stimulators are advertised not only to tone, firm, and strengthen abdominal muscles, but also to provide weight loss, girth reduction, and "rock hard" abs. Do they really work?

A. While an EMS device may be able to temporarily strengthen, tone or firm a muscle, no EMS devices have been cleared at this time for weight loss, girth reduction, or for obtaining "rock hard" abs.

Q. Is the FDA concerned about the unregulated marketing of these devices?

A. Yes. The FDA has received reports of shocks, burns, bruising, skin irritation, and pain associated with the use of some of these devices. There have been a few recent reports of interference with implanted devices such as pacemakers and defibrillators. Some injuries required hospital treatment. The FDA is also concerned because many of these devices have cables and leads. If those cables and leads do not comply with electrical safety standards, there is the possibility that users and other household members could be electrocuted. The FDA is currently investigating firms that are illegally marketing EMS devices.

Q. What does FDA regulation accomplish?

A. Before they may legally sell their devices, firms that market EMS devices must be able to demonstrate that these products are as safe and as effective as similar devices that are legally marketed. Devices may be marketed only for uses that are established for the device or for uses that the firm can support with data. At this time, the FDA is not aware of scientific information to support many of the promotional claims being made for numerous devices being widely promoted on television, infomercials, newspapers, and magazines.

Q. Does that mean that it's unsafe to use an electrical muscle stimulator that has not met FDA requirements?

A. Using a product that has not met FDA requirements isn't necessarily unsafe or dangerous. But it could be. Unregulated devices also may have safety problems associated with cables and leads that can lead to accidental shock and electrocution of users and other household members, including children.

Q. If I use an electrical muscle stimulator, will it give me the same kind of effect that lots of sit-ups, stomach crunches and other abdominal exercises will?

A. Using these devices alone will not give you "six-pack" abs. Applying electrical current to muscles may cause them to contract. Stimulating muscles repeatedly with electricity may eventually result in muscles that are strengthened and toned to some extent but will not, based on currently available data, create a major change in your appearance without the addition of weight loss and regular exercise.”

Now, who is telling the truth about electronic muscle stimulator being able to melt tummy fat and reveal your six pack abs? Well, you be the judge and come to your own verdict.

Chris Chew is a fitness personal trainer of models, actors and male pageant winners. See more of his articles at http://www.sgfitness.com and http://www.sgfitnessonline.com.