Ways to Get Abs for Everyone

                

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

 

Are you so confused by the many ways to get abs that you haven't even started working out? Too much expert advice getting you down?

Some people say diet is most important, some people say cardio. Some people tell you to do crunches, others say don't. Some people tell you to work out at home, others say you should go to the gym.

Who's right?

The good news is that there really is no one right way to get abs. All of those experts are right.

The bad news is that you have to make the choice. Only you can decide where, when, and how to work out.

Don't worry, though. If you know a little bit about yourself, making a choice that's right for you is simple.

There are really only 2 things you need to do to get stellar abs.

1. Follow a healthy diet 2. Commit to a regular fitness routine

There is a vast variety of ways to go about these 2 tasks, though.

Diet Choices:

A healthy diet should be low in fat, high in fruits and vegetables, and based on whole grains. When you're exercising a lot, you also need a higher protein intake.

Before you decide on the diet plan that works for you, you need to answer 2 quick questions.

* What needs to change in your current diet? * Do you eat out a lot?

Compare your current diet to the recommendations for a healthy diet above. How far off are you?

If, like most people, you see too much fat in your diet, you will need to concentrate on reducing your fat intake. Get rid of the "bad fats" first, such as those in fast-food, potato chips, and other fried junk foods. Then slowly cut out other unnecessary fats. Replace butter with vegetable oil in your cooking.

Do you see a lot of processed carbs in your current meals? These are often found in white bread and pasta. Then cut back on these carbohydrates. Try replacing them with whole grain alternatives.

Do you eat a lot of meat or dairy products? These are a big source of fat and cholesterol. Replace them with low fat alternatives. Consider giving some vegetarian substitutes, such as tofu and soy milk, a try.

You don't have to stop eating out to follow your diet, but you may need to make some changes. Fast food hamburgers and french fries will need to go. But, many restaurants offer low fat meal options. Also, you can request that your food is cooked with vegetable oil rather than butter. Get your sauces and dressings served on the side.

Picking a diet plan that will help you achieve your goals is the most important step. When that's done, everything else will be easier.

The next step is to pick exercises that you will enjoy. Yoga, walking, running, and bicycling are all great cardio workouts. Alternate those with the ab targeting exercises of your choice, and you'll have a fully developed fitness plan tailored just for you.

Even though there are many ways to get abs, the only ones you should worry about are the ones that work for you, because if you aren't happy with your fitness plan, you won't achieve the results you want.

Six Pack Abs Guide. Your guide to avoiding the morass of hype, scams and quick-fix scheme so that you can finally expose the sexy six-pack abs that everyone loves!

How to Get Killer Abs Made Easy

                

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

 

There is no magic secret that will make how to get killer abs easy. There are, however, some very simple steps that you can follow that will lead you to the abs you've always wanted, with less work than you may imagine.

You don't need a complicated fitness plan, a personal trainer, or $1,000 worth of exercise equipment to do it. You just need to remember 3 things.

1. Healthy Diet
2. Core Strengthening
3. Ab Targeting

Healthy Diet:

Body fat percentage is important. If you don't have a low body fat percentage, it doesn't matter how toned your abs are because no one will be able to see them. They'll be hidden by a layer of tummy fat.

All of your muscles are covered by a layer of fat. People whose muscles look toned and cut have a thin layer of fat. If your layer of stomach fat is thick, no one can see the abs you've worked so hard to get.

To sport killer abs, your body fat percentage should be in the high single digits for men and the low teens for women.

By following a healthy, low fat, balanced diet, you will thin out that layer of fat so that you can see your abdominal muscles.

Some healthy, low fat staple foods are:

* beans
* tofu
* lean meats
* whole grains

Avoid fatty junk foods and "empty" calories. They will only make your fitness goals take longer to achieve. Choose snacks that are high in vitamins and energy and low in fat. Fruits, vegetables, protein bars, and shakes are all good choices.

Core Strengthening:

What's the workout secret of models, athletes, and pop stars? Core strengthening.

Core strengthening workouts work whole groups of muscles together, instead of just concentrating on one muscle at a time. This gives you faster, more permanent results and reduces your risk of injury from strengthening one muscle too fast.

Remember, your body works like a machine. That means each part of it works together with the others. So, it's important to work it out that way, as well.

Great full body workouts include:

* Tai Chi
* Yoga
* Kick boxing
* Martial Arts
* Core Strengthening Plans

Ab Targeting:

If you want great abs, the final step in your workout plan should be ab targeting exercises. If you are following your diet and doing some core strengthening activities, you will get a much greater benefit from targeted abdominal exercises.

Perform about 3 ab targeting exercises per workout session. Start with 5-10 repetitions of each exercise and gradually increase the number of repetitions as your fitness level increases. Don't overdo it, though. Only perform abdominal specific exercises every other day.

Some proven ab targeting exercises are:

1. Crunches
2. Sit Ups
3. Bicycles

See? The answer to how to get killer abs isn't that difficult, after all. Diet, core strengthening, and a few crunches will get you those awesome abs in no time.

Six Pack Abs Guide. Your guide to avoiding the morass of hype, scams and quick-fix scheme so that you can finally expose the sexy six-pack abs that everyone loves!

6 Pack Abs - Make This 1 Mistake and Stay Fat and Flabby

                

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

 

Having 6 pack abs is a very real thing to attain if you have the right tools to do it.

The problem is that most traditional beliefs about how to get 6 pack abs are not accurate and downright do not work!

This article will show you the biggest mistake that people make to try and get 6 pack abs and how you can avoid it.

So, lets right into how you can get 6 pack abs.

BIGGEST 6 PACK ABS MISTAKE: Trying to doing hundreds of crunches while crash dieting.

This seems to be the common thought on the best way to get 6 pack abs. Unfortunately, this is not the best route to take.

If you try to get 6 pack abs by doing hundreds of crunches and crash dieting, you will likely notice the following things.

1. Doing hundreds of crunches does not sufficiently help to burn calories or raise your metabolism.

Lots of crunches will help to strengthen your midsection, but will not help you to lose fat over your abs. This is contrary to the common thought that to lose fat in a certain area you have to work the muscle underneath it. This is not accurate because your body cannot lose fat in one specific area. When you put on fat, it goes on in the same proportion around your core. Because you cannot gain fat directly over your abs, you cannot lose fat that way either.

SOLUTION: Try doing total body strength training workouts combined with high intensity interval training 2-3 times per week. This type of workout helps to jack up your metabolism by adding lean muscle mass. This will help you lose body fat, and will get you started on the right track to get those 6 pack abs.

2. Crash dieting to get 6 pack abs.

When you take this route to get 6 pack abs, you may lose a lot of weight quickly. The last part of that statement is key. You may lose a lot of weight, but you will not lose a lot of fat.

If you lose weight, you are losing a combination of water weight, muscle mass, and maybe a little bit of fat.

If you lose fat, you are maintaining (even slightly adding) lean muscle mass and losing stored body fat.

By focusing your effort to lose fat to get 6 pack abs, you need to have the right nutrition.

Don't try to eat 1 big meal per day and be hungry the rest of the time. This is a diet that is impossible to maintain in the long term, and will almost assure you will never get 6 pack abs.

SOLUTION: Try eating 4-6 small meals per day that consist of high quality protein, complex carbs, and healthy fats. By eating smaller meals every 2-3 hours of healthier foods, you will still consume less overall calories and will not risk being very hungry and binge eating!

Getting 6 pack abs is certainly an attainable goal for anyone willing to put in the time and effort. If you eat right and exercise the according to the guidelines in this article, you should be well on your way to losing body fat and getting sexy 6 pack abs.

Check out the links below for more great information on 6 Pack Abs.

Want to Reprint this Article on 6 Pack 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 6 Pack 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.

How to Get Abs - 3 Stellar Six Pack Secrets

                

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

 

Everyone nowadays wants to know how to get abs.

The problem is, most people make some major mistakes in the process of trying to figure out how to get abs.

This article will show you what the 3 major mistakes are and how to avoid them.

3 Major Mistakes People Makes When Trying to Figure out How to Get Abs

MISTAKE #1: Doing hundreds of crunches.

When most people try to learn how to get abs, they first thing they think of is doing hundreds of crunches everyday.

The idea behind this is that if you want to get abs, you work the muscle underneath the fat.

The problem with this approach is that it is based upon a false myth known as "spot reduction". This refers to what was just mentioned about losing fat by working the muscle underneath it. Unfortunately, spot reduction is not a great way to get abs. If you want to lose fat, you need to lose overall body fat that is not localized in one specific area.

SOLUTION: Instead of trying to get abs by doing hundreds of crunches, try doing more resistance training. Resistance training is great because it adds lean muscle mass all over your body. This will help you get abs because it will raise your overall metabolism. The higher your metabolism, the more calories your body burns while active and at rest. So, resistance is a great addition in your effort for how to get abs!

MISTAKE #2: Crash dieting.

This is another mistake in the process of figuring out how to get abs. A lot of people who want to lose body fat try to do it by eating as little as possible, hoping that it will result in the loss of body fat.

Crash dieting will make you lose weight in the short term, but will not help you permanently lose fat.

There is a big difference! If you lose weight, that means that you are losing muscle mass, water weight, and maybe a little bit of fat.

If you lose fat, then you are preserving your muscle mass and water weight, and dropping pure body fat.

SOLUTION: Instead of crash dieting to get abs, try eating 4-6 small meals per day of high quality protein, complex carbs, and healthy fats. By eating these smaller meals, you help to regulate your blood sugar.

If you eat a big meal, your blood sugar spikes very high. Then, your body releases insulin to stores the excess blood sugar as fat. If you eat these high quality foods and eat them in smaller portions, your blood sugar will stay more level. If you want to know how to get abs through diet, then this is a great tip!

MISTAKE #3: Not concentrating on lowering body fat percentage.

This is another big mistake when trying to learn how to get abs. Most people just focus on crash dieting and doing lots of crunches, thinking it will help them get abs.

If you really want to get abs, you will focus on lowering your overall body fat. For men, it should be less than 10%. For women, less that 14%.

SOLUTION: Combine total body strength training 2-3 times per week, high intensity cardio, and a great diet that follows the guidelines above.

If you really want to figure out how to get abs, then these guidelines will get you there. To get abs, you need to be persistent, be prepared to work hard, and get ready to love the sexy abs that you will soon see in the mirror of you follow through!

Want to Reprint this Article on How to Get 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 How to Get 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.

Hot Abs - 2 Stellar Tips to Look Sexy at the Beach

                

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

 

Having hot abs is the pinnacle of looking sexy. Is someone has hot abs, then it shows they put a lot of effort into getting their body into great shape.

Whether you already have hot abs or you still have some fat to lose, this article will show you the two main ways that will get you the hot abs you have always dreamed of.

When most people want to get hot abs, then tend to try and do a few things wrong. Some of those things include doing lots of crunches, crash dieting, not strength training, and trying a lot of fad diets and infomercial products.

In the rest of this article, you will see why taking these kinds of approaches are not optimal for getting you the hot abs that you want.

2 Hot Abs Tips:

1. Good food choices is the cornerstone of having hot abs.

There is just no way around this one =) Having hot abs that are ripped and defined all comes down to your daily nutrition. If you follow these nutrition guidelines, you will be on the right track to having hot abs.

Reduce your daily calories.

If you consume less food, you will lose fat. By creating a caloric defecit and eating the right foods at the right time, you will put your body into a state where it will use stored body fat for energy.

Eat 4-6 small meals per day.

By eating smaller meals more often, you will help to control your appetite and regulate your blood sugar. If you eat a small breakfast, small lunch, and then a huge dinner, you will almost certainly never attain hot abs. When you have a huge meal, your blood sugar spikes very high. Then, your body releases insulin to store the excess blood sugar as fat.

You can avoid this by eating 4-6 small meals per day that consist of high quality protein, complex carbs, and healthy fats.

2. Raise your metabolism.

This is the other crucial part to having hot abs. Metabolism is how your body burns calories. The higher your metabolism, the more calories you will burn during exercise and at rest.

The best ways to raise your metabolism are to increase you overall muscle mass through strength training, then combine it with high intensity cardio.

Doing lots of crunches does not help to sufficiently raise your metabolism enough to get you hot abs. Doings lots of crunches is great when you already have a low body fat percentage, but it will not help you to lose 10-30 lbs.

Total body strength training is great because you will add lean muscle mass all over your body! This will help to get you sexy toned muscles that will increase your overall metabolism and will help those hot abs comes through =)

So in conclusion, you can see that in order to get hot abs, you need to combine the right food choices at the right time with a raised metabolism. This synergistic effect will help you reduce your overall body fat and get you those hot abs that the opposite sex loves!

Remember your safety comes first, so it is best to check with a medical doctor before beginning an exercise program. You want to get hot abs, but you also want to be safe!

Good luck =)

Want to Reprint this Article on Hot 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 Hot 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.

Six Pack Abs Diet - Secrets of Eating Right for Amazing Abs

                

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

 

Do you know what the best six pack abs diet is?

Most people try to crash diet by eating 1 meal per day or try some new miracle diet that promises six pack abs with fast and easy.

In order to get six pack abs, you will need to have the right diet. It is plain and simple.

This article will show you some general guidelines for a six pack abs diet that you must follow if you want to see your abs with a lot of definition.

Because everyone is different, it is a good idea that you speak with a Registered Dietician about the best six pack abs diet for you individually. Everyone is different, and your safety comes first!

Six Pack Abs Diet Guidelines

1. Decrease you overall number of calories.

This is crucial to have down if you want to get the most out of your six pack abs diet.

If you decrease your overall number of calories by about 500 per day (generally), you will lose 1lb each week. If you can create this kind of defecit in the number of calories you consume, then you will start to see a difference!

If this part of your six pack abs diet is not taken care of, then all your other exercise efforts will be in vain.

2. Eat 4-6 small meals per day.

This is a great addition to a proper six pack abs diet because this helps to regulate your blood sugar. The higher you blood sugar, the more insulin your body releases to store the excess as fat.

By including 4-6 small meals per day as part of your six pack abs diet, you will prevent the kind of spike in your blood sugar that happens after eating a very big meal.

Also, you will feel less hungry throughout the day! When you go several hours without eating, you are more likely to make poor food choices and eat a huge meal.

3. Do not eat 2/3 of your calories in the evening.

This is an important part of your six pack abs diet. For most people who have a day job, they tend to eat a small breakfast, small lunch, then a huge dinner when they get home.

This causes a big spike in blood sugar, which then translates to more of it being stored as fat.

You can prevent this by eating 4-6 smaller meals throughout the day.

4. Eat good quality protein, good carbs, and healthy fats.

Eating good quality protein such as chicken breast, turkey, fish, etc. is a great idea.

For carbs, try to go for whole grains and other things such as oatmeal and brown rice. These complex carbs are a great addition to your six pack abs diet because they require a lot of work for your body to break down. This makes your body have to use more energy during digestion.

Healthy fats are great and should be used in moderation. Omega 3's are found in most types of fish.

So in conclusion, now you have learned some of the most important aspects of a six pack abs diet.

If you follow these principles and continue to educate yourself based on them, you will see this kind of six pack abs diet will bring out a slim sexy waistline that will make the opposite sex go crazy!

Good luck and stay persistent =)

Want to Reprint this Article on Six Pack Abs Diet?

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 Six Pack Abs Diet 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.

Why Fats Build Up in Your Abs and How to Expel Them

                

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

 

Fat has been termed the packing of the body. It is necessary as it is what fills the spaces between the muscles that give shape to the body. However, the excess of it becomes a problem. And the fat usually gathers upon the abdomen more often than in any other parts of the body. The reason being the fat, being inert tissue, naturally gravitates to the point of least activity. The legs, arms and back being constantly exercised in the ordinary habits of life, do not offer such a favorable resting place for fat. It often appears on the abdomen, especially to those people in advanced age, which then presents quite a contrast to lean limbs due to habitual activities.

To remedy this unsatisfactory condition, various methods of diet are practiced. In many cases of stoutness the practice of methods of diet, if adhered to persistently, usually turns out to the desired result. But the danger in them is that the reduction of the system in general often produces a weakened condition that affects the heart. Added to this, the reduction of the fatty tissue, being general, is not especially directed to any particular part of the body, and the discomfort entailed in the practice of the system does not invite its universal adoption. Furthermore, they involve a great deal of self-denial.

We frequently hear plump people complain that “everything they eat turns to fat,” which often appears to be true. Fat would seem to be undeveloped tissue, formed in the ordinary process of digestion and assimilation. But upon reaching a certain stage its further development stops. Instead of becoming living cellular tissue, it changes to this inert substance known to physiology as adipose tissue, or fat. The tendency of abnormal development to happen causes an over supply of fat to the point that dieting alone could not help.

Muscular exercise at the point of excessive deposit is probably the most direct, surest, easiest and safest method of its elimination. This activity has the same effect upon such deposits as it has upon worn-out and clogging dead tissue, which can be forced from the point of lodgment by the alternate contraction and relaxation of the muscles. In short, fatty tissue, when thus dislodged, is carried off by the ordinary process of excretion. And my experience has been that, under no circumstances is it possible to convert it into muscular tissue.

Obesity is evidently caused by local in¬activity. And that being the case, the only logical and successful remedy would be muscular activity of where the fatty deposit is situated. Walking is highly recommended and is undoubtedly beneficial. But the motion of the legs does not really bring action to the abdomen where the fats are stored. Thus, there is a need to do a direct activity for the abdomen so that the fatty tissues may be dislodged. The assumption is that if fat is accumulated due to inactivity, exercises will remedy the trouble.

Fat is really carbon and the phenomena of spontaneous combustion – the cause of many mysterious fires – is a familiar illustration of the method by which fat is consumed in the system and why exercise of the muscles or friction of the fatty deposit will remove it. When the muscles are exercised by alternate contraction and relaxation or vigorous rubbing, there is an increased flow of blood to that point, and therefore an increase of oxygen, as the red corpuscles, coming in contact with the carbon or fatty deposit, burn it up. This is the simple explanation of the phenomena. The pumping action of the muscles during the exercises expels the ashes, or debris resulting from this combustion, into the venous and glandular system. It is then carried off by the ordinary excretions of the body.This article is an excerpt from the author's e-book, The Man Who Grew Younger: Secrets to Fitness & Health for the Middle-aged and Beyond. Visit the e-book's website to find unique natural fitness and health tips, all proven highly effective. Numerous other excellent fitness e-books are also available at http://www.fitness.e-mart4all.com

Should You Train Your Abs Before Or After Your Workout?

                

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

 

Here's some thoughts on the timing of your abdominal training.

1 - Do them first as most people skip abs and calves. Some trainers will prescribe the ab work and calf work first as they are commonly neglected body parts.

2 - There's no problem with working abs first as long as you still have enough core strength to safely finish your workout.

3 - "Work the weakest body part first", as long as it doesn't adversely effect other body parts you might work that day. If your abs are lacking, then you'd certainly want to focus on them and work them first while your energy and focus is highest.

4 - Depending on your goals, you can work them first or last. If your focus is abs then train them first. Weaknesses should be trained early on in the session when you are fresh.

5 - Timing doesn't matter. Consistency is the key. Doing them is more important then when you do them.

5- Do them last after your larger muscle groups as sacrificing core strength at the beginning of the workout can compromise safety and strength.

So what is correct?

A study done in the January 2007 issue of Muscle and Fitness found that a group who performed a 6 rep max squat set did significantly less weight if they trained abs before doing the squats.

It was obvious that if you train your abs first, you won't have the core strength necessary to do certain leg exercises that require a fair amount of core strength.

If your abs and core are fatigued from previous exercises, it can cause weakness on subsequent exercises and increase the risk of lower back injury.

If you are short on time, you can superset them with other smaller muscle groups like forearms and calves. But never sacrifice core strength and safety simply to get your ab training out of the way early even if it's your weakest body part.

Those concerned with their abs or if your abs are a weakness, you can do additional work on non-weight training days (some people do them after cardio to keep them separate from weight training sessions).

Something to ponder:

Why would you fatigue your triceps before doing chest work?

You wouldn't.

Why would you fatigue your abs before doing any muscles that require your core as a primary stabilize?

You shouldn't.

While I agree the level of core work depends on the abilities of the individual there's still NO physiological reason yet that clearly describes a situation in which case doing core work BEFORE your workout is beneficial other than a time saver, your fresh or "do it first so you don't forget it".

According to David Grisaffi who is a Sports Conditioning Coach and holds multiple certifications including three from the prestigious CHEK Institute. Plus he is also the author of the popular selling e book, "Firm and Flatten Your Abs,"

On Page 32 of Firm and Flatten Your Abs David says:

"On the days when you are doing weight training exercises for your other body parts (legs, arms, back, chest, shoulders), always do your abs and core routine after the rest of your weight training so that you're not training the rest of your body with a fatigued core and stabilizers."

The bottom line is: Ab training and any core work comes AFTER larger muscle groups.

Marc David is a bodybuilder and author of the, Beginner's Guide to Fitness and Bodybuilding. You can learn how to get six pack abs: To get Marc's free e-zine on fitness including abdominal training visit JustAskMarc.com

How to Get Flat Abs Fast - 2 Awesome Tips for Fast Abdominal Sexiness

                

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

 

Do you want to know how to get flat abs fast?

If so, you are most likely to make the most common mistakes that most people make while trying to learn how to get flat abs fast.

Learning how to get flat abs fast is actually a very simple formula. The problem is that there is so much information out there that we are on information overload!

This article will outline the best strategies for how to get flat abs fast and explain why the traditional methods are more likely to leave you flabby and frustrated as opposed to firm and sexy.

The 2 Best Strategies for How to Get Flat Abs Fast

SPECIAL NOTE: These two "flat abs fast" strategies are meant to work synergistically. If you just do one and ignore the other, you are going to be depriving yourself of having the sexy and flat abs you are working for!

Flat Abs Strategy #1: Raise your metabolism.

You can use metabolism to get flat abs fast if you approach it the right way.

Having a high metabolism is great for getting flat abs because it will help you to burn more overall calories while being active and at rest. Burning more calories at rest of called Basal Metabolism, and its one of the best things you can do to burn calories and get flat abs fast.

In order to get flat abs fast from raising your metabolism, you need to do the right combination of exercise and have the right kind of diet.

Raise Your Metabolism Through Exercise

If you want to get flat abs fast by exercising, forget about doing hundreds of crunches and long boring bouts on a cardio machine. These two things are very commonly thought to be the best way to lose fat fast, but in reality it is more the opposite. Doing lots of crunches and long boring cardio routines do not help to raise your metabolism and may even slow it down!

To get flat abs fast through exercise you want to concentrate on doing:

Total body strength training workouts in a circuit training format combined with high intensity interval training 2-4 times per week.

If you combine these two things, you will gain lean muscle mass and burn lots of calories through exercise and through a higher metabolism. Lean muscle mass is great for getting flat abs fast because muscle burns a lot of calories while active and at rest.

Flat Abs Strategy #2: Nutrition is Critical!

Most people who try to get flat abs fast don't know how to eat the right way. Most people try to get flat abs fast by extreme crash dieting.

You absolutely need to forget about crash dieting if you want to get flat abs fast. You may lose weight at first, but you will not be able to maintain eating 1 meal per day. You will get bored from it and go back to your old ways. Then, your body is calorie deprived and will respond by gaining more fat fast.

To get flat abs fast through nutrition you want to concentrate on doing:

Eat 4-6 small meals per day that consists of high quality protein, complex carbs, and healthy fats. If you eat a small meal consisting mostly of those foods every 2-3 hours, you will help to keep your blood sugar level and will not feel hungry.

If you do this and avoid high glycemic "bad carbs", you will be on the right track to get flat abs fast.

When you combine total body strength training, high intensity cardio, and follow the nutrition guidelines in this article, you will start to lose body fat and get flat abs fast.

Now that you know the best strategies for how to get flat abs fast, go take action and have fun!

Check out the links below for more great information on How to Get Flat Abs Fast.

Want to Reprint this Article on How to Get Flat Abs Fast?

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 How to Get Flat Abs Fast 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

Hard Abs - 3 Killer Exercises for Amazing Abdominals

                

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

 

Hard abs are certainly the pinnacle of a sexy body that is in great shape.

There are a lot of different exercises you can do to get hard abs, but this article is going to focus on a specific type of exercise that will help to strengthen the core as a whole.

Having a strong core is the foundation for having hard abs. I guarantee that anyone you see who has hard abs and a six pack also has a core that is rock solid.

The specific type of exercise we are going to focus on here is called an isometric exercise. This means that you will be contracting your muscles without having any range of motion. Isometric exercises are great for hard abs because of the strength it build in your core muscles.

So, lets take a look at 3 excellent hard abs exercises.

Hard Abs Exercise #1: The Plank

For this hard abs exercise you will want to get into a pushup position. Have your body straight and support your upper body with your forearms on the ground.

Keep your body in an absolutely straight line. Do not lift up your butt at all, as this will make it easier.

Hold this position for 30-60 seconds.

EXTRA HARD ABS CHALLENGE: Lift and hold one foot a few inches off the ground dur this exercise. It will load your core unevenly and make it a lot tougher.

Hard Abs Exercise #2: The Side Plank

For this exercise, begin by lying on your side. Then, put one forearm on the ground. Keeping your body completely straight, bridge your hips a few inches off the ground. The only parts of your body that should be touching the ground are your forearms and feet.

Hold this position for 15-30 seconds.

EXTRA HARD ABS CHALLENGE: While doing the side plank, lift the non supporting foot a few inches off the one on the ground. This is tough!

Hard Abs Exercise #3: The Superman

This one is great for the lower back. Start out by laying facedown on the ground. Put you arms out in front of you and make a Y shape. Then, lift your shoulders and your knees off the ground by contracting your lower back and glute muscles. Be sure to have your knees off the ground. If you do this one right, your lower back will feel it!

Hold this position for 30-60 seconds.

EXTRA HARD ABS CHALLENGE: Hold light weights in your hands and use ankle weights as well. Just a few pounds of added resistance feels like a lot with this exercise!

If you have any lower back problems at all, you will want to check with a doctor before doing any of these hard abs exercises. Remember, your safety comes first!

So give these exercises and try and see if you can do 2-3 sets of each. The longer you hold each Hard Abs Exercise, the stronger your core is!

Good luck and have fun =)

Want to Reprint this Hard Abs Article?

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

If you are serious about wanting to develop a rock hard core, go to Hard Abs for some killer information.

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.

Tom is the founder of http://www.TheFatLossZone.com, which is an excellent resource about how to safely and effectively lose fat permanently.

Why You Need Killer Abs

                

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

 

If you ask men and women what the most important part of a fit and healthy body
is most would say a set of rock hard abs. There is no greater status symbol in the
fitness world then a set of six pack abs and a great many people work hard to gain
them. But there is more to a washboard stomach then just looking good. Those stomach
muscles serve a very important purpose. Having a strong core has many positive benefits
including a trim waist, putting an end to back pain, being able to run farther and
faster, more powerful golf swing and it can improve your sex life.

While having that defined six pack is what most guys strive for getting that
look is not always easy. But this has nothing to do with the actual strength of
your abs. Getting those defined washboard abs is more about how much body fat you
carry around. Having strong abs is more than just a look; it’s about being healthy
and in shape.

Here are seven good reasons why you need to have a set of killer abs.

1. A smaller waist – Instead of sucking in your waist every time you see someone
you know by having strong abs your stomach will look that way all the time. Strong
abs will tighten your abdomen and you can actually trim a good inch or more from
your waist size without losing any weight.

2. The end of back pain – If you have weak abdominal muscles you end up with
an imbalance of your core muscles which places increasing stress on the gluteal
and hamstring muscles. Your spine becomes unstable and the result is back pain.
In fact the majority of all back pain is caused by a weak abdominal wall.

3. Stronger joints – Your core abdominal muscles stabilize your whole body, particularly
when exercising or playing sports. This takes extra pressure off your joints, keeping
them pain free.

4. More power in everything – Having powerful abdominals results in more overall
power when it comes to just about any sporting situation. This is especially true
in sports where throwing or swinging is involved. Strong abs will ad yards to your
golf drive or get that softball over the fence.

5. No more hernias – The number one cause of hernias is a weak abdominal wall.
In fact over half a million men will have to have hernia surgery this year. This
can be easily avoided by strengthening your abs now.

6. Greater endurance and power – Having a set of strong abs will allow you to
run farther and faster then you ever have. By stabilizing your core while running
your entire body works more efficiently, saving your strength for the final sprint
to the finish line.

7. Increase sexual stamina – Now who doesn’t want this. The longer it lasts the
better it is for all parties involved. Your abs drive the whole operation. The stronger
they are the better the rest of you will perform.

Having a set of killer abs is more than just a look, it’s a way to improve not
only how you look but how you perform as well.

To start working on your own set of killer abs check out
Killer Ab Workout by Clicking
Here

Ab Workouts - How to Get Slim Sexy Abs

                

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

 

Are you looking for a way to make your ab workouts better? If so, you have come
to the right place.

Finding a way to really make your ab workouts be conducive to getting the results
you want can be a tough thing to do if you are making a few simple mistakes. If
you are making these mistakes, the best ab workout in the world won't shrink your
waistline and reveal the abs you have always dreamed up.

It is a good idea to consult with your doctor before starting and exercise program
that involves strength training, cardio, ab workouts, etc. Remember, your safely
has to come first.

2 Major Ab Workout Mistakes

Mistake Number 1: Only concentrating on "one" thing.

To lose fat and have a great ab workout, you need to be doing the right stuff
with 3 things: diet, strength training, and cardio. The right combination of these
things will help you to lose body fat. The truth is, having a low body fat percentage
is the only way you are going to finally see those dream abs.

Unfortunately most people try to get abs of steel ONLY by doing hundreds of ab
exercises, long bouts of cardio, or by going on an extreme diet that involves consuming
a very low amount of calories.

If you take one thing from this article about ab workouts, make it this.

To see slim and sexy abs, you need to have a low body fat percentage. To have
a low body fat percentage, you need to do the right things with diet, exercise,
and cardio. It really is that simple!

Mistake Number 2: They try to do daily ab workouts that involve doing
hundreds of crunches.

To really see your abs start to shine, it takes more than working your abs day
in and day out. Doing ab workouts with lots of crunches will help to make your core
stronger, but it will not help to lower your body fat.

This can be a tough thing to understand because all along we have been taught
by the infomercials that doings lots of crunches with the newest ab gimmick is the
only thing you need to get a slim waistline.

Trust me when I say that this is simply not true. There is not ab workout gimmick
out there that will have you looking like an underwear model in 20 minutes a day,
3 times a week. Even if there were such a device, it would be useless if your diet
was not conducive to lowering your body fat!

So in conclusion, you can lose body fat by doing some great ab workouts if you
are also doing the right things with your diet and exercise routines. If you really
want to learn more, check out the links below.

Remember, the best ab workouts in the world will only take you so far.

Good luck, and remember the key to success is to keep learning and staying persistent!

Want to Reprint this Ab Workout Article?

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

If you are serious about wanting to achieve the slim, sexy waistline of your
dreams, go to Ab Workouts
for some killer information.

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

He is the founder of http://www.TheFatLossZone.com,
which is a free newsletter about how to safely and effectively lose fat permanently.

Getting Your 6 Pack Abs

                

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

 

Developing a nice set of 6 pack abs often seems to be you that ultimate goal
some men hope to attain. Many men that work on their appearance have this as one
of their goals of having that ultimate body. Many of those eventually find out that
getting nicely ripped abs won't be the easiest thing they do in their lifetime.
Some of them have a hard time doing it and others simply do not know how to do it.

You develop your 6 pack abdomen from muscles in the stomach which unfortunately
is the very same place where most people are genetically predestined to carry some
of their fat. Those fat layers cover the muscles.

In order to see those muscles, you have to remove or lessen those layers of fat.
So this goal can only be reached through a combination of intertwined efforts which
will not be obtained overnight.

Probably the most important part of creating a 6 pack stomach will be nutrition.
A well built set of abs will easily be hidden under those fat layers. Even a small
amount of fat will definitely hide ripped abs. Therefore, it is essential that the
person seeking them gets lean as possible in that area. In order to do this, you
will have to eat a diet that is low in fat and also high in protein.

Your total body fat ratio will have to be reduced to around 10% or less in order
to actually see that washboard stomach. Eat mini meals 6 times a day rather than
eating traditionally in a 3 meal format because this will help your metabolism increase.
When you have your body consuming good nutritional foods continually many times
a day in smaller portions then you will have to move on to exercising.

Also remember to drink lots of water. This helps to keep your body functioning
in a healthy way as well as assists to help rid your body of the fat.

The second part of the equation of reaching your goal of nicely cut abs will
be exercising. It is important that both aerobic exercises and targeted training
exercises be implemented. You will be able to burn fat through your aerobic exercises
along with the targeted ones, but the aerobic activity will be the strongest catalyst
to reducing fat in the body.

The targeted training exercises should include the whole body but also a wide
range of abdominal exercises. These exercises in combination with your diet have
to make your body use that body fat as energy.

Therefore, in order for this to happen, the energy that you eat in food and drink
has to be less than the energy you use in your daily life and exercise. This makes
the body seek some of the energy needs from fat.

A great added benefit of reaching that goal will be increasing your health well-being
also. Even in the initial stages of your program you will begin to see a difference
in the way you feel. The abdominal muscles being located in your body's core area
continually provide support and strength for your organs along with daily activities
of simple sitting, walking, and bending.

The primary key of developing that rippled set of abs is in the process of gradually
lowering your body fat ratio and building those muscles in the abdomen. With a motivated
consistent hard-hitting program of strict diet, aerobic activity and targeted abs
exercising every other day you should be continuing on a gradual path towards reaching
your goal. In less than a year with consistent effort, your path to 6 pack abs enlightenment
will gradually reach well earned success.

Go to http://www.6packabs.info/
to get your free ebooks “Fitness While Traveling” and “So You Want to be a Fitness
Model”? Getting a 6 pack won’t be the easiest thing to do so you need to know what
you're doing. This program will definitely be your tool to
get your 6 pack abs started
today. Get your ripped abs expert insight from a professional that knows the tricks
of the trade. Here is to your health, Rocky Simpson.

Can You Get Six Pack Abs Without Crunches?

                

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

 

When most people want to know how to get six pack abs, they assume they have to start stomach crunching. After all, if you crunch, crunch and crunch some more, you'll end up with a chiselled six pack, right?

Er, well not quite. Don't get me wrong, stomach crunching will build your abdominal muscles for sure, but to stick to this idea is to miss a basic fundamental - the abdominal muscles lie beneath a layer of fat.

If you have too much belly fat, then all the crunches in the world won't get you a six pack. The layer of fat will cover up the actual abs, and even worse, may be pushed out by the growth in muscle underneath, making your stomach actually bigger!

That's why the first step to six pack abs is *not* to do those stomach exercises, but to concentrate on losing that extra belly fat.

An all-round fitness regime will work wonders - cardio work and weight work, which will benefit the whole of your body. Combine this with a healthy diet - out with the sugary fatty rubbish, in with protein, fruit, veg, and you will see your stomach fat reduce.

This will reveal the muscles underneath, and you may well find that in your quest for how to get a six pack, you've already got a pretty good set without a single crunch!

You'll find that an all round routine will work your stomach anyway - steps, running, walking, swimming, they all work those muscles, so you honestly may find they don't need that specific extra work anyway. If you find that once your stomach muscles are actually visible that you do need the extra work, then that's the time to start crunching, but not before.

Try this idea - it's simple logic, but will often get you that desired six pack quicker than you thought.

Gordon Bryan only recommends one six pack course. Read about it and grab his FREE 8 Step Goal Achievement Plan at: http://www.gordonbryan.com/sixpackabs

The Abs Workout-How To Get Abs Like Steel!

                

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

 

The abs workout is something that can be done virtually anywhere. You can do it on a level floor with no extra equipment or you can use a multitude of machines. It really does not matter. The most important thing is to make sure you perform the exercises properly to avoid straining yourself and to ensure that you warm up properly before starting.

Make sure that you run through some warm up exercises first and remember to remain focused on what you are doing. Ensure you are not distracted . If doing floor exercises I would recommend a training mat for lower back support as working out on a hard floor can lead to back damage if you are not careful.

The basic crunch: Lay on the floor, knees raised a little. Put your hands behind your head or by your side if it feels better. Raise your shoulders off the ground and bend towards your knees slowly. You will feel the tension developing in your back. Don’t force it, take it easy and repeat as often as you can. It may only be 4 or 5 times before you stop. Don’t worry, leave it at that – next time you will be able to do more.

The crunch twist: You can alter the basic crunch by adding a twist to it. Hands behind head. As you rise move your right elbow towards your left knee. Repeat 5 or 10 times depending on your level. Repeat moving your left elbow towards your right knee, again 5 or 10 times. Repeat this, alternating between sides until you can go no further!

The leg raise: Lay on the floor, hands behind head, and slowly lift you legs 6 to 8 inches in the air. Try to hold that position for around 20 seconds, then raise a further 8 inches and hold for another 20 seconds. Finally raise legs further until at a 45 degree angle from the floor, hold 20 seconds, then slowly drop legs to the resting position. Repeat the whole thing 3 or 4 times if you can. Remember to breathe deeply as you perform these exercises and between sets or repetitions.

Straight face down or plank position: For this one you need to lie face down. Rest on your forearms. Make your hands into fists and use them sideways against the floor to push your upper body up. You should raise your body off the floor, resting on your elbows, forearms and toes. You should aim to keep your back straight (hence the term plank). Try not to stick your pelvis in the air or bend your body to ensure that your back remains straight. Hols this position for a minute if you can. Repeat 3 or 4 times.

Using equipment.

In the gym or using home equipment you can speed up the results you get from the ab workout. These machines are designed to make sure that the workout is directed to the appropriate muscles and speed up your results.

The crunch bench: A simple bench to lie on while doing the basic crunch or crunch twist. This bench is a cheap and simple addition to the home gym. It will help by holding your feet while doing the workout and also by angling you backwards to increase the effort you have to make in performing the exercises.

The crunch machine: Similar to the crunch bench but you can add weights to it. As always remember not to overdo it. Start low and increase as you feel able. Lift 20 times before adding further weights. Repeat until you reach your limit.

Leg raising machines: With these you need to raise your knees to your chest, repeating 4 or 5 times until failure. The exercise can be enhanced by swinging the legs around in an arc as raised. Again the important thing is to repeat the exercise until you fail. Don’t try to continue past this point. – your body and your muscles tell you when they have had enough. Give them some respect!

Utilizing a combination of the abs workouts outlined above will ensure that you will develop that ‘six pack’ quickly and easily. You will be astounded with the results if you stick to it, keep focused and above all, ENJOY it!

Article supplied by Michael Aldridge.

Vital Fitness

To get your free report "Free Fitness Tools and weekly exercise tips" please visit Free Fitness Tools - for accomplishing your fitness goals

For useful information on elliptical cross trainers please visit Elliptical cross trainers
For useful information on exercise bikes please visitExercise bikes

Ab Workout of Specific Ab Exercises Equals Sexy Abs and Toned Abdominals

                

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

 

There are hundreds of muscles in the 'core' of the body - the abs or ab area (abdominal), lower to mid back, upper pelvic region, the obliques and the world famous 'love handles' areas are loaded with muscles of all different sizes, shapes, lengths and angles.

But what is amazing is, these ab muscles are all so close together, some of which are layered - meaning muscle behind muscle. And if all of these ab muscles are worked out properly with the right exercise program and workouts - it is not a question of "Will I be able to get great abs?" but a question of "When will I have my great abs?"

Unlike 97% of abdominal workouts that are in existence, the best ab workout, is designed to provide a training stimulus to every single muscle in the body's abdominal area and core with the right exercises.

The upper, middle and lower abs - the love handles - the obliques - the lower and mid back areas (avoiding these will not only prevent you from ever getting killer abs, but can lead to serious injury - this happens EVERY DAY to people who try to exercise without proper guidance - & it is one the reasons why physical therapists are so busy!)

The best workout does not rely on big expensive machines or silly gadgets.

It does rely on the body itself, its natural movement patterns and how the muscles of the body work in relation to gravity. This means the ideal ab workout can be done anywhere, anytime.

A big mistake many people, even trainers, make is to mimic the abdominal routines of bodybuilders or powerlifters. The problem with that is most people are not bodybuilders or powerlifters - and these people tend to overtrain anyway (I know this because I used to do it myself!). The problems here range from a lot of wasted time to serious, long term injuries.

The proper ab workout must be designed to provide the most effective training stimulus to the ENTIRE midsection and core, in the shortest amount of time (because we are all very busy people, right?), with minimal risk of injury. The problem is, it is extremely rare to find an ab/core workout routine that fits all of these criteria.

Here is a list of what you should focus on when planning your ideal ab workout:

1) A variety of carefully chosen exercises that provide the ENTIRE midsection and core with the proper stimulus to become lean, defined, flat, strong and solid.

2) A certain number of specific exercises responsible for creating the lines which form 'the Six Pack' look AND uncovering that six pack by pushing your metabolism into fat burning mode.

3) Several functional/core moves that create the diagonal muscle ripples along the side ribcage areas.

4) Targeted exercises that zero in on 'the love handles' to slim them down if they hold extra fat, or firm them up if you want more sexy muscle definition in the ab area.

5) Fast ab workouts that can be done anywhere, anytime, in a total of 15 to 25 minutes.

6) Exercises that are appropriate for both men and women.

7) A truly effective ab workout should not kill the person doing it. Many trainers, and fitness enthusiasts, do not understand that the word 'killer' (as in killer ab routine) is used as a figure of speech which actually means 'high quality workout that yields amazing results'. No back injuries, no hernias, and no six days worth of soreness.

8) Seek improvements ranging from cosmetic to enhanced performance in regular daily activities, sports and athletics and of course, love making (sexual performance).

9) An assortment of exercises, combined to create an equal and physiologically necessary, balance on EVERY side of the abs and core to give your body that V-shaped look.

10) Specific exercises, derived from injury rehab programs,which strengthen and tone the deepest layers of the abs & core and most sensitive muscles of the lower back region - to get rid of most common aches and pains and keep you injury free and super-hero strong.

These are the exact principles I follow when training my personal, one-on-one clients AND they are the same principles I follow in my own ab workout program. Structure your own ab workouts according to the principles outlined above, with the proper selection of abdominal exercises for undeniable results.

Joey Atlas, M.S. - Exercise Physiology, is the creator of Abs of Stone - Core of Steel - the internationally distributed Ab Workout and Abdominal Exercise DVD Fitness Program for men and women.

Joey is also the creator of BestFitnessAdvice.com - an interactive, global resource for expert Health Fitness & Nutrition Advice and Coaching.

How To Get 6-Pack Flat Abs

                

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

 

Okay, let's get right to it! Here are some exercises for getting a 6-pack:

Abdominal Exercise:

 

• Lie on the floor with your arms across your chest or your hands clasped behind your head.
• Keep your feet on the floor or raise them.
• Tighten your abs and slowly curl your shoulders up off the floor one inch.
• Curl your shoulders up toward your knees until your shoulder blades come up one to two inches off the floor.
• Hold this position for one to four seconds before slowly returning to the starting position.

 

Leg Raise:

 

• Grasp the back of chair to support your body.
• Hang your body straight down.
• Keep your knees slightly bent throughout the entire movement.
• Raise your legs until they are just past parallel to the floor, lower and repeat. Do not swing your body. NOTE: For those who are unable to perform this exercise with straight legs, try bending your knees and tucking them into the waist at each repetition. Remember to try and point your toes downward. After a few weeks, you will be able to do this exercise with straight legs.
• Keep the movement fluent, slow, and controlled.

 

Knee Raise:

 

• Lie back on the floor. Keep your legs straight and back flat.
• Raise your legs, bending at the knees as they raise and slowly lower your legs back down to the straight leg position.
• Keep the movement fluent, slow, and controlled.

 

Sit Ups:

 

• Lie back on the floor. Hook your feet under a desk or other heavy object to secure your body. Keep your knees slightly bent. You can either place your hands behind your head or crossed in front of your body.
• Slowly curl your body upwards to your knees and slowly descend back down.
• Keep the movement fluent, slow, and controlled.

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You must always remember that if you have excess fat, you can exercise all day long and you will never see that 6-pack under 4 inches of flab. A 6-pack set of abs can only be seen on a body that has a BMI of 16% or less, so be sure to rely on a diet of low calories, low fat foods. Always consult with your health care practitioner when starting any new diet or exercise routine. He/she may want to do a few tests to rule out any underlying health issues.

If you are taking your diet program seriously, make sure to check out the top weightloss site fitness calculators at http://www.the-weightloss-guide.com right away

The Top Fat Loss Secrets for Flat Six Pack Abs

                

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

 

I had the pleasure of being interviewed recently by a fitness professional from NYC, Geovanni Derice, of 4evertoned.com. The interview is below and I think you're going to like it...I reveal some of the hardest hitting strategies for getting rid of body fat to uncover those six pack abs that everyone wants.

"GD: Welcome Mike Geary to 4everToned's Fitness Journal. For those who do not know you, please tell us a few things about yourself.

MG: Thanks for having me, Geo. Well, to go back a little, I have been heavily involved in fitness and sports for about 15 years now, ever since I was a teenager. Being involved in sports in high school got me interested in strength training and conditioning. At that point, once I started feeling more energetic, getting stronger, and looking better, I was instantly hooked for life. I'm 30 now and still addicted to the way living a healthy and fit lifestyle makes me feel energetic, confident, strong, and youthful on a daily basis. I decided earlier in my 20's that I wanted to make the commitment to help other people experience the excitement of being fit and getting in the best shape of their lives, especially since we've reached an epidemic of obesity, heart disease, diabetes, cancer, depression, etc.

That's why I became a fitness professional. It just gives me so much satisfaction to help others, who have struggled for years to get in good shape, and show them that it can be done, and it can be fun in the process. I've expanded over the years from just reaching local individuals with personal training, into being able to help people all over the globe achieve their fitness goals with the reach of the internet. I only hope that my passion for fitness inspires people to take action and improve how they look and feel for life.

GD: Now Mike, there's so many things out there as to what works and what does not work...if you had to pick 3 things that work time and time again to get flat abs, what would they be?

MG: The first and most important thing to get control of in order to get flat abs is cleaning up your diet. Exercise is important, but your diet is king when it comes to losing body fat so that you can see your abs. There's so much confusion these days about what a healthy diet that promotes fat loss really is...after all, we are bombarded by conflicting messages in the media about what is healthy and what is not, and you have all of these gimmicky diet books about low carb, low fat, high protein, vegetarian, fasting, atkins, south beach, liquid diets, and hundreds more. There's so much conflicting info, that the average consumer doesn't even know where to start when it comes to eating for fat loss.

The second thing that works time and time again, is to focus on the intensity of your workouts and focus on working the body as a whole in order to get the best metabolic response to lose that stubborn body fat. In order to really get lean, the workouts should have a high intensity, with short rest periods, working the largest muscle groups of the body, instead of trying to isolate specific small muscles like the biceps, triceps, or calves.

For the third thing, let's talk about actually training the abs specifically. When it comes to training the abs, if you want real results, I always recommend forgetting about the crunches and situps for the most part. They are ok for someone that is really deconditioned, but most people that already have some training under their belt need a much better stimulus for their abs than crunches. Crunches are one of the abs exercises that actually provide the least amount of resistance, and remember that resistance is what develops and tones the muscles. I provide a ton of great abs exercises in my book, but one of THE highest resistance exercises for the abs, is hanging leg raises (but NOT the way you see most people at the gym doing them). The key to doing these and actually working the hell out of your abs is to curl your pelvis up as you raise your legs. Almost nobody ever does this right. To be honest, the majority of people cannot do this at first, but I provide some strategies in my book as to how to progress to doing these correctly.

GD: What are people doing wrong when it comes to developing the coveted "6 pack abs"?

MG: Well Geo, I know this sounds funny to most people, but the MAIN thing that people are doing wrong to get those 6 pack abs is...are you ready for this? They spend entirely too much time focusing on training their abs! Sounds crazy, but it's true. Remember, having a visible six pack of abs is all about getting down to a low body fat percentage. In order to do that, your workouts must focus on stimulating a fat burning hormonal environment in your body, and increasing your metabolic rate. That just does not happen when you focus too much time training a small muscle group like the abs. Instead, you must use the majority of your time focusing on training the largest muscle groups of the body like the legs, back, and chest. That's what stimulates your metabolism and the fat burning hormones that will get you truly lean and sporting a sixxer!

GD: Which exercises are the top exercises that people need to do if they are to get maximum defintion with their midsection?

MG: When it comes to developing the abs themselves, I again refer to any kinds of hanging abs exercises, as well as some good floor exercises like lying leg thrusts (all described and illustrated in my book). However, maximum definition in the midsection comes from losing bodyfat, and the most effective exercises featured in my program for that goal are various forms of swings and snatches (unique dumbbell or kettlebell exercises that almost nobody ever does in normal gyms), squats, deadlifts, lunges, step-ups, clean & presses, mountain climbers, sprinting, and other full body exercises and calisthenics. If you want great looking abs, focus on those instead of focusing so much on training the abs directly!

GD: When it comes to diet Mike, people really have tried millions of ways to get one thing...and that is fat loss. What recommendations have you used to successfully help your clients lose fat and keep it off?

MG: I have included a fully comprehensive discussion of this topic in my book, which accounts for almost half of the book, but I'll try to make some nice simple generalizations to get people started on the right path immediately. The most important thing is that your diet is as natural and unprocessed as possible. It almost always comes back to the overprocessing of food that makes it unhealthy, and makes it totally wreck your metabolism and hormone balance in your body. For example, why eat refined grains, when you can eat whole grains. Why eat refined sugar, when you can get natural sources of sugar from a high nutrient whole food like fruit. Why eat highly processed, refined, and hydrogenated vegetable oils (these are THE worst thing in the modern diet), when you can eat natural sources of healthy fats like nuts, avocados, fish, eggs, coconut milk, organically raised meat, and so forth. The point is to not fall for some gimmick like low carbs, low fat, high protein, or any other combination that has you focusing on one macronutrient vs. another. Your body needs all macronutrients to thrive and obtain a variety of vitamins, minerals, antioxidants, etc. Trying to cut an entire food group out just works against what your body needs. I get into much more detail on this vitally important topic towards losing body fat for life in my book.

GD: Thank you very much Mike for sharing with us all of this great information. For more info on Mike Geary and his internationally popular Truth about Six Pack Abs book, please be sure to visit his site below. Remember that 6-7 weeks from now, summer will be here, and if you wait until then, I'm afraid to tell you, but it will be too late!"

Visit http://truthaboutabs.com/freenewsletter.html to receive a free copy of the innovative ebook, Training & Nutrition Secrets for a Lean-Body, as well as your own free personalized metabolic rate calculator.

Michael Geary is a nationally dual certified personal trainer and author of the internationally-selling The Truth about Six Pack Abs  visit http://4evertoned.com for more valuable fitness tips.

The Quick and Easy Way to Tone Up Your Abs - Part 2 All About Abs - Nutrition

                

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

 

First Class Eating Habits = First Class Abs 90% of Ripped Ab Gurus Have Fantastic Nutritional Habits

Why Nutrition is 90% or More of Your Success

Let me explain this particular concept as it seems that the current direction is to buy fat burning pills, ab machines and do daily training. The problem is with all that training and other facts is they will never have as much influence on the layer of fat covering your abdominals as a good metabolic meal will that helps your body burn away fat every day.

Turning your body into a fat burning furnace should be your #1 priority.

Eating 5-7 meals per day is critical in order to make your body a calorie burning machine; you must supply it with 5-7 small but frequent meals. The reason you do this is because you will be continually burning calories to utilize the food. Be cautious of portion size. Eat too much of anything and you’ll never see those abs!

The more meals you have, the more your body must use energy to burn it. It’s like a furnace. You will RAISE your metabolism simply by eating more frequently.

You see if your nutrition isn’t nearly perfect, your body will always store some fat. And that fat will most likely be kept in the abdominal region. The only way to get to the sub-10% body fat region is with rock-solid nutrition. Countless people cannot do this. Their eating habits are never correct, they don’t track what they eat and they do not have the discipline necessary to eat correctly all of the time (with some cheat meals in there of course). The group of people who can do that are competitive bodybuilders.

Does this mean you can’t do it? Heck no! You just need to be acutely aware that having a ripped abdominal region is about a low percentage of body fat. To get that low, your nutrition needs to be impeccable. The more disciplined you are, the more fat you’ll burn and the more muscle you’ll keep. The lower your body fat becomes, the more your abs will show.

It’s just that simple but it’s not that easy. In the next few steps, you are going to learn exactly what you need to do in order to turn your body into a fat burning machine.

Step 1: Calculate How Many Calories a Day You Need to Lose Fat

Listen, figuring out how many calories a day you need to lose weight really isn’t too hard. And with the formula I’m about to give you plus a very cool website, you can easily track where you are and what you need to do daily to reach your goals. So lets’ begin!

IF YOU DON’T KNOW WHERE YOU ARE, THEN LOSING, MAINTAINING OR GAINING WILL BE IMPOSSIBLE!

Step 1:

Take your current body weight in pounds (lbs) and multiply by 11.

Example: 194 lbs x 11 = 2134 calories This is what I need to just keep what I have, without moving. But remember, you do move. So you have to then calculate your metabolic factors into this… so off to step 2...

Step 2:

Figure out your metabolic factor according to the table below.

But first, some definitions to help you determine where you might fit in:

Slow Metabolism: You basically look at food and you seem to put on pounds. You can gain weight by eating salads but it’s difficult to lose the weight.

Moderator Metabolism: You can gain weight if you try. You can lose weight if you try. You really don’t have trouble losing weight depending on what you want to do.

Fast Metabolism: You are the skinny guy or gal who can eat *ANYTHING* and it makes no difference. Gaining weight is difficult. Losing weight can happen overnight. Just by watching T.V. you seem to shed pounds.

Metabolic %

Under 30 years old Slow Metabolism- 30% Moderate Metabolism- 40% Fast Metabolism- 50%

30-40 years old Slow Metabolism- 25% Moderate Metabolism- 35% Fast Metabolism- 45%

Over 40 years old Slow Metabolism- 20% Moderate Metabolism- 30% Fast Metabolism- 40%

Example: 2134 calories x 35% (33 years old and with moderate metabolism) = 746.90

I took my calories needed above just to sit here and not move and multiplied it by my metabolic factor and I find that I need an additional 746.90 calories because of my specific metabolism.

Step 3:

Put it together. 2134 + 746.90 = 2880.90 calories I need 2,880.90 calories to maintain my current weight with my current activities.

Note: You can also adjust your metabolic factor if you do something that might take you to the next level. If you are a moderator metabolism person but you do distance running, it might make more sense to put your self in the fast category since you burn a lot more calories.

Step 4:

Lose Weight: I would take 2880.90 – 500 = 2380.90

Note: 500 calories a day is just a general term everybody uses to say that adding this amount is within safe limits. Eat too much, and you end up storing fat. Cut too many calories and your body just goes into starvation mode and ends up retaining more fat. 500 is a safe, recommended guideline. You can also eat 15-20% below your maintenance calorie levels to get a more accurate and aggressive plan. Avoid eating below 20% for very long as your body’s will start to slow down.

Step 5:

You must track what you are eating so you’ll know if you’ve made your goal for the day. And tracking food does not have to be complicated with weights and scales.

It's a shame that so many people just start training and never figure out what they need to eat daily to reach their goals.

You can keep doing the math over and over as you reach a goal.

Step 2: Calculate How Much Protein You Need a Day to Keep Muscle

Often overlooked, protein is the key component to building muscle but keep in mind; it’s also the same fundamental that will help you keep muscle. What this means to you is that if you get enough protein during this ‘cutting’ phase, you’ll burn more fat and keep more muscle. You want to keep as much muscle as possible because you want those abs to show.

As discussed before, having a low body fat percentage is core to the ripped effect but having abs to show is common sense. Protein has many functions that you’ve learned about in the Beginner’s Guide to Fitness and Bodybuilding, one of which is to help promote and maintain muscle.

Step 1:

Take your body weight in pounds Example: 194 lbs

Step 2:

Find your body fat % Example: 15.7% (which is .157 for the step below)

Step 3:

Take your body weight in pounds and subtract the % body fat Example: 194 lbs - (194 x .157 = 30.45 lbs of fat) = 163.54 lbs of lean body weight

Step 4:

Take your lean body weight and multiply by 1.14 Example: 163.54 lbs x 1.14 = 186.4g of protein a day

Step 5:

Divide your daily protein requirements by 5-6 meals and that is what your protein target is for each meal. Example: 186.4/6 meals = 31.07g of protein per meal As you will see, a person who is 286 lbs of lean body weight will require a lot more protein. And a person who is 286 lbs should not be consuming the same amount of protein if their percentage of body fat is 35%. But why use 1.14 for protein requirements?

The RDA recommends .75g of protein. But that's been shown to be too low for active athletes.

Some sites will recommend 2.0g of protein. But that seems a bit high and your body will have trouble absorbing that not to mention you will probably have a lot of excess calories which can lead to fat gains.

1.14-1.5 is the most efficient range for most active, healthy adults. This range will help build muscle but not lead you into a high protein diet. Feel free to adjust within that range if you feel you need more protein.

Step 3: Divide Up the Calories in 5-7 Meals Per Day (Ratios)

At this point you know how many calories a day you need to burn fat and how much protein you need to maintain the muscle. Your goal is to burn fat, not lose weight and certainly not lose muscle! What’s next?

Just divide up your daily calorie requirements by 5-7 meals a day in order to determine the calories per meal and your protein goals.

That might seem like a difficult tasks but once you start using some type of fitness tracking program (like FitDay) it becomes very easy to hit your targets and understand portion control.

If you don’t track what you are eating, then dividing this up will be nearly impossible unless you eat the same things every single day (boring).

There’s nothing fancy to this step.

Preparation Ideas:

* Grocery shop for the entire week so you have an ample supply of food

* Prepare things in bulk so putting together meals is quick and easy

* Use Tupperware as it’s easy to clean and easy to control portions

* Use the grocery list from the Beginner’s Guide to pick and choose foods that are proteins, carbohydrates and good fats

Step 4: Review the Nutritional Fundamentals

On page 68 of the Beginner’s Guide there are some nutritional fundamentals that you must master overall in order to get your nutrition dialed in and it working for you. When you turn your body into a fat burning furnace you need to review these key concepts.

* Eat about 15-20% below your calorie maintenance level. If you use a more aggressive calorie deficit, then do not keep calories too low for too long; increase calories to maintenance or maintenance +10-20% 1-2 days per week. * Getting your ratios correct (50% protein, 30% carbs, 20% fats) * Eating 5-7 meals per day * Having a lean protein source with every meal * Getting the good fats and avoiding the bad fats * Drinking enough water * Eating as many natural and unrefined foods as possible * Keeping your total fats and saturated fats low. A little bit of good fats (seeds, flax, fish) is better than a no fat diet.

Stay tuned for Part 3 that will discuss Ab training and the question that everybody wants to know - How Many Times Per Week to Train Abs?

If you can't wait, the Beginner's Guide to Abdominal Training is just one bonus book in the Beginner's Guide to Fitness and Bodybuilding http://www.beginning-bodybuilding.com

Abs: How to Get a Sexy Six Pack?

                

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

 

There are many factors responsible for abdominal fat like processed food, refined sugar, lack of exercise etc.

But the following two invisible factors are mainly responsible for abdominal fat deposits.

1)STRESS
2)ALCOHOL

1)STRESS:

Stress has become part of daily life. Job pressure, financial insecurity, problems in personal relations, traffic & pollution all take a heavy toll of our mental well being.

All the above factors combined with continuous negative thinking and not living in the present moment lead to a pressure-cooker environment of the mind

All of us lead a life either in the past or in the future.Your mind either thinks about the past or fantasizes and worries about the past. Nobody lives in the present moment living every moment and enjoying it as it is!

This constant oscillation of the mind from past to present and present to past like a pendulum takes a heavy toll of your mind and body.Stress builds up and ageing becomes accelerated.The efficiency of the body’s various fat burning organs becomes very low.

Stress is the main cause of stored toxins in the body. These toxins impair the normal functioning of the various fat burning and excretory organs like thyroid gland, lever, kidney etc.

This results in the body not being able to cope up with even normal pressures exerted at various levels due to heavy work or faulty diet and the net result is obesity and weight gain.

Accumulated stress and anxiety from daily stress full modern living releases a hormone known as cortisole.

Research indicates that Cortisole is the hormone responsible for preferential deposition of fat in the abdominal area.

So if you want a sexy six pack, getting rid of stress is very important.

There are thousands of books on relieving stress and positive thinking. But no book has the exact answer for the varied stressful states of mind.

Your breath has a vital connection with your mind. By concentrating on your breath you can control your wandering mind and bring it to the present moment.

Various breathing techniques, Yogasanas and Pranayamas have the power to expel toxins and stress out of your mind and body and make you more and more centered.

My e-book "Proven weightloss secrets revealed" shows various ways to easily overcome stress and to burn abdominal fat without working for hours in a gym.

2)ALCOHOL:

Alcohol consumption leads to abdominal fat.

Stanford university school of medicine has reported a link between drinking alcohol and abdominal fat.

Recent findings report that alcohol drinkers have atleast twice the hip-waist ratios as compared to non-alcoholics.

Alcohol also seems to make the body burn less fat and favours fat storage and subsequent weight gain.

The main problem with alcohol drinking is that the stomach walls directly absorb alcohol. Since it never reaches intestine, the intestine doesn’t give "full" signal to the brain. This causes the person to eat more. It has been observed that you tend to eat atleast 400 calories more when you are drunk.

So, to reduce abdominal fat you need to reduce alcohol consumption or atleast reduce fat consumption whenever you drink.

Spot reduction of abdominal fat is very difficult because fat melts evenly throughout the body. As such to reduce abdominal fat you must strive to reduce fat all over the body.

Expelling the toxins out of your system and correcting the body’s fat burning mechanism can achieve this. Detailed explanation of how to do this has been explained in my e-book.

Alcohol also seems to make the body burn less fat and favours fat storage and subsequent weight gain.

Additionally, doing crunches regularly will help you a great deal in overcoming excess abdominal fat.

You can learn more about the various fat burning secrets in my 5day free e-mail ecourse by subscribing at: http://www.eweightlosstips.com/weightlossltr.htm

"Rajesh Shetty.
Expert in weight loss principles of Ayurveda Medical Science and Author of the Best selling book, "Proven weight loss secrets revealed". http://www.eweightlosstips.com/weightlossltr.htm