How Women Can Get Six Pack Abs, Even After 30

                

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

 

<p>Many women complain that it&#39;s a lot harder after you turn 30 to get what we call
six pack abs.</p>
<p>First you need to determine where you are. If you have let&#39;s say 28% body fat
just know that your six pack abs won&#39;t be visible until you get your body fat down.
For women it is most likely in the lower teens.</p>
<p>What types of food do I need to be eating?</p>
<p>You should be eating lots of lean proteins like chicken, egg whites, and fish.
Stay away from processed meats because they will affect your fat loss progress.
Also, I teach women what I call 5 Star Foods, eating these foods will help in achieving
your six pack abs. Foods are not all created equal so if you want the best results
then you have to put the best fat-burning foods in your body. The breakdown of your
foods is also important. Don&#39;t make the mistake of eliminating all your complex
carbohydrates either as it will impair your metabolism, but you will need to modify
your intake. Every woman is different when putting this type of program together.</p>
<p>What types of exercise should I be doing?</p>
<p>I recommend fat-burning workouts. Doing workouts that are intense and lifting
enough weight that is challenging is key.</p>
<p>What about cardio?</p>
<p>This is dependent on how much body fat you have. Some women will have to do more
in order to get the results they want. Don&#39;t make the mistake of just walking, this
will not achieve those six pack abs. You need to do interval cardio to really get
your body fat down and to start seeing those abs.</p>
<p>How long will it take depends on where you are. From there, you can put together
a plan of action. Diet is crucial in sculpting those abs. Yes, you will have to
be more disciplined in your eating. But, the good thing is that you can actually
have a small treat every week while you begin your transformation.</p>
<p>You must be patient in the process and focus on your goal and don&#39;t think just
because you&#39;re over 30 that you can&#39;t accomplish this..because you can. The mind
is actually the most important part in this process as it controls everything you
do from exercising and eating exactly how you need to.</p>
<p>My whole focus in working with women is re-conditioning their mind to get the
body they want. For example, I could give you the best six pack abs diet and exercise
program but if you don&#39;t have the right &quot;brain software&quot;, then you will fail to
get the results you want so keep this in mind when you are setting your fitness
goals.</p>
<p>Heather Picken, ISSA/P.C.P.T is a Women&#39;s Over 30 Metabolic Specialist &amp; Motivational
Coach. She helps women over 30 all over the world achieve the body and health they
desire and is the creator of a breakthrough system that is changing the way women
create the body they want, easily (<a target="_new" rel="nofollow" href="http://www.mybodyisfitnow.com">http://www.mybodyisfitnow.com</a>).
She is also the author of Fat-Burning Recipes For Women On the Go. Get your FREE
Copy of Blast Cellulite Now by going to
<a target="_new" rel="nofollow" href="http://www.feelinglikeamillion.com">http://www.feelinglikeamillion.com</a>
and you can subscribe to her weekly podcast show Feeling Like A Million, where she
shares her top fat-burning secrets, exclusively for women 30+.</p>



 

The Abs... More Important Than You Think

                

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

 

What comes to your mind when I say the word “abs”? Do you think of the infomercials advertising “6 second abs” or the latest Sports Illustrated Swimsuit issue? Most people focus on training their abs to look thinner or sexier. But, do you realize the importance of your abs in everyday activities? Most yoga instructors do. And that’s why one of the focuses of yoga is to build your core abdominal strength.

Important for posture

Your abs attach to your spine and pelvis, helping balance your back in good posture. Often times, when your back is not supported in the correct posture by your abdominals and back muscles, back pain occurs. Did you know that back pain accounts for approximately 50 billion dollars in health care costs each year. This is not something to be taken lightly -- so remember -- one of the best ways to prevent back pain is to strengthen your abs.

It often takes a conscious effort to sit in good posture. But, even if you get into a good sitting posture, you will need the abdominal and back endurance to maintain it! How are you sitting at your computer right now? I would bet most of you are sitting in a slumped posture….some more than others. To sit in good posture, you should have a slight inward curve in your back with your ears directly over your shoulders.

One way to strengthen your abs while working on your computer is to use an exercise ball as your chair. Yes, you heard me right! In fact, I am sitting on my exercise ball as I write this article.

Important for balance

Without abdominal strength, you will have difficulty sitting, standing and walking. Your center of gravity is located at your sacrum or roughly just below your belly button. Therefore, your abs play an important part in keeping you balanced at your center of gravity.

Think about someone who is a quadriplegic or paralyzed from the neck down. They are not able to sit by themselves because their back and abdominal muscles are paralyzed. In other words, they are no longer able to balance themselves. In contrast, a paraplegic, someone paralyzed from the waist down, is able to balance and sit by themselves because only their legs are paralyzed leaving their abdominal and back muscles intact. This proves that our abdominals are important for our balance.

If you are now sitting on your exercise ball, you can practice some balance exercises and strengthen your abs simply by rolling your hips forward, backward and side to side. Make sure to pull your stomach inward during these motions.

Exercise your abs

Now that you know the importance of your abs, you need to integrate abdominal strengthening into your regular strength training. Abs should be trained like any other muscle – 8 to 12 repetitions, 3 times per week.

I have several suggestions for where you can start.

1. The Two Best Abs Exercises: http://www.abs-exercise-advice.com/best-ab-exercises.html
2. Lower Abdominal Exercises: http://www.abs-exercise-advice.com/lower-abdominal-exercises.html
3. Abdominal Ball Exercises: http://www.abs-exercise-advice.com/abdominal-ball-exercises.html

Written by Shelley Hitz, Licensed Physical Therapist and Certified NASM Personal Trainer.
Sign up for her free Exercise Advice journal at http://www.abs-exercise-advice.com/journal.html or read more of her articles at http://www.abs-exercise-advice.com. Get your free unbelievable abs ball workout here!

Remember the abs! They are more important that you think!