My Top Lean-Body Foods to Build Muscle and Lose Body Fat

In most of my Lean-Body Secrets Newsletters, I like to provide a healthy snack or meal recipe that not only is delicious and healthy but also helps to get you closer to that hard-body appearance that everyone is looking for, while also, more importantly, improving your health for life. In this article, I'd like to give you healthy food ideas in a different way. This time, I figured I'd just give you some ideas of what I stock my fridge and cabinets with.

Remember, if you don't have junk around the house, you're less likely to eat junk. If all you have is healthy food around the house, you're forced to make smart choices. Basically, it all starts with making smart choices and avoiding temptations when you make your grocery store trip. Now these are just some of my personal preferences, but perhaps they will give you some good ideas that you'll enjoy.

Alright, so let's start with the fridge. Each week, I try to make sure I'm loaded up with lots of varieties of fresh vegetables. During the growing season, I only get local produce, but obviously, in winter, I have to resort to the produce at the grocery store. Most of the time, I make sure I have plenty of vegetables like onions, zucchini, spinach, fresh mushrooms, red peppers, broccoli, etc. to use in my morning eggs. I also like to dice up some lean chicken or turkey sausage into the eggs, along with some swiss, jack, or goat cheeses (preferably raw grass-fed cheeses when I can find them).

By the way, I'm talking about whole eggs, NOT egg whites. Always remember that the yolk is the most nutritious and nutrient dense part of the egg, so only eating egg whites is like throwing away the best part... and no, it's NOT bad for you because of the cholesterol... eggs actually raise your GOOD cholesterol. Try to get free range organic eggs for the best quality. Here's an entire article I did on the topic of whole eggs vs egg whites.

Coconut milk is another staple in my fridge. I like to use it to mix in with smoothies, oatmeal, or yogurt for a rich, creamy taste. Not only does coconut milk add a rich, creamy taste to lots of dishes, but it's also full of healthy saturated fats. Yeah, you heard me...I said healthy saturated fats! Healthy saturated fats like medium chain triglycerides, specifically an MCT called lauric acid. If the idea of healthy saturated fats is foreign to you, check out my healthy fats article

Back to the fridge, some other staples:
• Chopped walnuts, pecans, almonds - delicious and great sources of healthy fats.
• Cottage cheese, ricotta cheese, and yogurt - I like to mix cottage or ricotta cheese and yogurt together with chopped nuts and berries for a great mid-morning or mid-afternoon meal.
• Whole flax seeds or chia seeds - I grind these in a mini coffee grinder and add to yogurt or salads. Always grind them fresh because the omega-3 polyunsaturated fats are highly unstable and prone to oxidation, creating high levels of free radicals in pre-ground flax.
• Whole eggs - one of natures richest sources of nutrients (and remember, they increase your GOOD cholesterol so stop fearing them).
• Salsa - I try to get creative and try some of the exotic varieties of salsas.
• Avocados - love them...plus a great source of healthy fats, fiber, and other nutrients. Try adding them to wraps, salads, or sandwiches.
• Butter - don't believe the naysayers; butter adds great flavor to anything and can be part of a healthy diet (just keep the quantity small because it is calorie dense...and NEVER use margarine, unless you want to assure yourself a heart attack).
• Nut butter - Plain old peanut butter has gotten a little old for me, so I get creative and mix together almond butter with sesame seed butter, or even cashew butter with macadamia butter...delicious and unbeatable nutrition!
• Leaf lettuce and spinach along with shredded carrots - for salads with dinner.
• Home-made salad dressing - using balsamic vinegar, extra virgin olive oil, and Udo's Choice oil blend. This is much better than store bought salad dressing which mostly uses highly refined soybean oil (full of inflammation-causing free radicals).
• Whole grain wraps and whole grain bread (look for wraps and bread with at least 3-4 grams of fiber per 20 grams of total carbs).
• Rice bran and wheat germ - these may sound way too healthy for some, but they actually add a nice little nutty, crunchy taste to yogurt or smoothies, or can be added when baking muffins or bread to add nutrients and fiber.
Some of the staples in the freezer:
• Frozen berries - during the local growing season, I only get fresh berries, but during the other 10 months of the year, I always keep a supply of frozen blueberries, raspberries, blackberries, strawberries, cherries, etc. to add to high fiber cereal, oatmeal, cottage cheese, yogurt, or smoothies
• Frozen fish - I like to try a couple different kinds of fish each week. There are so many varieties out there, you never have to get bored.
• Frozen chicken breasts - very convenient for a quick addition to wraps or chicken sandwiches for quick meals.
• Grass-fed steaks, burgers, and ground beef - Grassfed meats have been shown to have as high as, or even higher levels of omega-3 fatty acids than salmon (without the mercury). Also, grass-fed meats have much higher levels of conjugated linoleic acid (CLA) compared to typical grain-fed beef. I recently found an excellent on-line store where I buy all of my grass-fed meats now (they even deliver right to your door in a sealed cooler) - www.healthygrassfed.2ya.com
• Frozen buffalo, ostrich, venison, and other "exotic" lean meats - Yeah, I know...I'm weird, but I can tell you that these are some of the healthiest meats around, and if you're serious about a lean healthy body, these types of meats are much better for you than the mass produced, hormone-pumped beef and pork that's sold at most grocery stores.
• Frozen veggies - again, when the growing season is over and I can no longer get local fresh produce, frozen veggies are the best option, since they often have higher nutrient contents compared to the fresh produce that has been shipped thousands of miles, sitting around for weeks before making it to your dinner table.

Alright, now the staples in my cabinets:
• Various antioxidant rich teas - green, oolong, white, rooibos are some of the best.
• Whole wheat or whole grain spelled pasta - much higher fiber than normal pasta
• Oat bran and steel cut oats - higher fiber than those little packs of instant oats.
• Cans of coconut milk - to be transferred to a container in the fridge after opening.
• Brown rice and other higher fiber rice - NEVER white rice
• Tomato sauces - delicious, and as I'm sure you've heard a million times, they are a great source of lycopene. Just watch out for the brands that are loaded with nasty high fructose corn syrup.
• Stevia - a natural non-caloric sweetener, which is an excellent alternative to the nasty chemical-laden artificial sweeteners like aspartame, saccharine, and sucralose.
• Raw honey - better than processed honey... higher quantities of beneficial nutrients and enzymes. Honey has even been proven in studies to improve glucose metabolism (how you process carbs). I use a teaspoon or so every morning in my teas. Yes, it is pure sugar, but at least it has some nutritional benefits... and let's be real, a teaspoon of healthier raw honey is only 5 grams of carbs... certainly nothing to worry about.
• Organic maple syrup - none of that high fructose corn syrup Aunt Jemima crap...only real maple syrup can be considered real food. The only time I really use this (because of the high sugar load) is added to my post-workout smoothies to sweeten things up and also elicit an insulin surge to push nutrients into your muscles.
• Organic unsweetened cocoa powder - I like to mix this into my smoothies for an extra jolt of antioxidants or make my own low-sugar hot cocoa by mixing cocoa powder into hot milk with stevia and a couple melted dark chocolate chunks.
• Cans of black or kidney beans - I like to add a couple scoops to my Mexican wraps for the fiber and high nutrition content. Also, beans are surprisingly one of the best sources of youth promoting antioxidants!
• Dark chocolate (as dark as possible) - This is one of my treats that satisfies my sweet tooth, plus provides loads of antioxidants at the same time. It's still calorie dense, so I keep it to just a couple squares, but that is enough to do the trick, so I don't feel like I need to go out and get cake and ice cream to satisfy my dessert urges.

Lastly, another thing that's hard to go wrong with is a good variety of fresh fruits and berries. The staples such as bananas, apples, oranges, pears, peaches are good, but I like to also be a little more adventurous and include things like yellow (aka - Mexican or champagne) mangoes, pomegranates, kumquats, papaya, star fruit, pineapples, and others. Also, strawberries, blueberries, raspberries, blackberries, and cherries are some of the most nutrient and antioxidant-dense fruits you can eat.

Well, I hope you enjoyed this special look into my favorite lean body meals and how I stock my cabinets and fridge. Your tastes are probably quite different than mine, but hopefully, this gave you some good ideas you can use next time you're at the grocery store looking to stock up a healthy and delicious pile of groceries.

Be sure to pick up a copy of my book The Truth about Six Pack Abs, which introduces you to the entire comprehensive training and nutritional program that will turn your body into a lean, sexy specimen that others will envy!

By Michael Geary - Certified Nutrition Specialist, Certified Personal Trainer

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Tips on How to Get Abs

Have you ever wished that you have that rock hard six pack abs you always see on TV? A lot of us don't like to spend too much time in the gym; because it's just way too time consuming. Is there actually an easier way to acquire that six pack killer body that you want, without spending too much time doing it?

Actually, there are some easy and simple tips that would help you get six pack abs. Firstly, watch your food intake level. Avoid eating at all cost while watching your favorite television program. Why? You need to be mindful of your consumption. You tend to overeat when you're watching the television since your focus will be on the program.

Another important fact is that you do not skip breakfast. There is a reason why breakfast is regarded as the most important meal of the day. Your metabolism is accelerated and fat starts to burn right when you wake up. Therefore you need enough food to give you the energy for your daily tasks. By skipping breakfast, your mind tends to compensate the next meal by eating a lot more than you really need to.

I know a lot of you are afraid of the word fats, but there are some fats that are supposedly good for you. Fish oil, flaxseed oil, as well as extra virgin olive oil are all healthy fats that you should consider consuming.

Are you drinking enough water every day? The standard recommended consumption of water per day is 8 to 10 glasses to keep you hydrated. However more water would help regulate fat burning and your body metabolic process, therefore don't be shy to pass the 10 glasses threshold, as more water you consume the better it is for you. If you enjoy drinking milk, choose skim milk instead of full-fat milk. These are healthier alternatives and also it does not clog your arteries.

A diet is considered incomplete unless you have some form of exercise routines in your daily lives. Sometimes doing a hundred sit-ups is not the most efficient way to build that six pack abs. Although your focus is on building abs, do not ignore the other part of your body! Cardiovascular exercises are also exercised you can do to build your six pack abs. These exercises help increases your stamina as well as your heart condition, while rapidly promoting fat burning, which is what you should really aim for. Shred the fat, and eventually, your six pack abs will show. You need not only limit yourself within the gym, try taking a walk outside at some point.

Sleep is usually least appreciated in an exercise regime, bare in mind that sleep helps repair you muscular system by decreasing stress hormone levels, therefore you ought to get that minimum seven to eight hours of sleep!

And last, a lot of us fail at being consistent. No matter how effective and useful your regimen is, without consistency, it will sum up to nothing! Always stick to what you've previously planned to do, and soon enough you'll reap what you sowed. The secret on how to get abs are easy, as long as you stay committed and do whatever necessary! CLICK HERE!

Build Six Pack Abs Without Sit Ups

Sit-ups used to be the only way that many people thought you could get toned and defined abs. Now we know that this is not the only way on how to get six pack abs, as there are many other more effective exercises that will still give you the definition and the illustrious six pack abs, if not better than sit ups.

If you want to understand how to get abs that are flat and sexy, you need might want to consider doing Pilates. That is a form of exercise that is named for Joseph Pilates and it focuses on using your "powerhouse" to work the muscles of your body. When you learn to do Pilates, you will learn how to focus on your movements and control your breathing to help you get toned abs and maximize the motion and workouts from each movement.

Not only doing Pilates will answer your question on how to get the abs you want, they will also help tone your entire body throughout. Even if the Pilates program that is designed to target your abs, it will still tone all of your other muscles at the same time. You get to have a firmer, leaner, and toned body, not just toned abs.

Pilates is not only a great way to learn how to get toned abs, but you will be surprised at how effortless your workouts will be. Unlike doing countless sit-ups to reach your goal, you won't be repeating the same movement, and repeating might stress your back. Instead, all of your muscles will be used in controlled movements that will give you an incredible overall workout.

To get six pack abs will require you to get rid of substantial excess fat, you need to learn how to do cardiovascular work to burn calories. You can do both the cardiovascular workout and the pilates on the same day three to five times per week or you can alternate between types of workouts every other day.

Exercise fads come and go so quickly that it is hard to know which ones can work for you and which ones are just money marketing ideas. When you search for "how to get toned abs", you will find all types of crazy techniques and new takes on the same old routines. Ultimately sit-ups are sit-ups, no matter where or how you do them. They work the muscle that is responsible for giving you the six-pack look but you need much more than exercises that show you how to get one muscle toned. For an all round workout that will give you toned abs and a toned body, consider using Pilates.

Whether you believe that sit-ups are the key to great abs or it is just easy to take a time to do a series of sit-ups when you have a little time, they won't give you the flat stomach you want. Doing sit-ups on a slant board is more difficult that doing them lying flat but they still don't give you a versatile workout. Placing weight on your abs while you do sit-ups won't make them work any better, either. If you really want to learn how to get toned abs, consider looking for a program that gives you versatility.

How To Get Your Best Abs

If you are looking for the best method on how to get your best abs, then you will need a comprehensive plan that will thoroughly affect every aspect of your fitness regime. Quick advice, forget about ab machines, or any other machines for that matter that have promised you the abs!

Truth is, getting abs can be simpler and safer! As long as you understand that it takes concrete exercises and whatever knowledge you'll need about getting ripped abs.

Getting the best abs for many of us means obtaining that well defined and toned six-pack abs look that comes from the rectus abdominal muscle. The creases in that particular muscle will give it the six-pack or washboard appearance that so many of us long for. There are also two other abdominal muscles, including the external and internal obliques and the transverse abdominals. If you want to know how to get your best abs, you will have to work on all three muscle groups.

When you are looking for information on how to get your best abs, you will find that there are many opinions as to whether you should work your abdominal muscles more frequently than other muscles of your body. Some experts believe that the smaller muscles need to be worked every day while the larger muscles of the body need time to rest between workouts. You may end up more confused than ever about how to get your best abs ever. The best approach is to only work abs every other day but do cardiovascular training on the other days. Not only will this contribute to your overall fitness and health but it will also help burn fat and gives you a flatter stomach. Only then your abs will be allowed to show through.

Almost any program that teaches you how to get your best abs is going to include crunches. This exercise directly works the rectus abdominals, giving your abs the best six-pack definition of a well-toned stomach. Bicycling and reverse crunches are also effective exercises for this muscle.

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You will also want to use exercises that will show you how to work your obliques which are responsible for a defined waistline. These muscles are on the sides of your waist and are engaged whenever you do activities that have a twisting motion. Using the bicycle exercise will engage both the rectus abdominals and the obliques, making it one of the most popular exercises for working the abdomen. For the most effective bicycle workout, find a demonstration online or on an exercise video rather than relying on written directions since the form is extremely important to successful exercising and preventing injury.

Core exercises will not only provide you with the information on how to work the entire abdominal area but will help you exercise your entire torso at the same time. Muscles in your body help support each other and also give you an overall toned appearance rather than just focusing on one body area. Core exercises include planks and ball rollouts.

If you head to the gym to find the equipment that will only show you how to get the best abs you can get and you ignore the rest of your body, I guarantee you won’t be as happy as you thought with your results! You'll find yourself being disproportionate rather than fit and good looking. Therefore you should never ignore the rest of your body, or find an exercise routines or workout routines that will help you build muscles overall.

 A good exercise program should also show you how to get your best abs while achieving overall fitness and toning. When choosing an exercise program, make sure it includes a warm-up, core exercises, cardiovascular work, and a cool-down period that will give you everything you need for a healthy, fit body.

What to Expect From Lower Ab Workouts

If you have made the commitment to get a trimmer, more muscular waistline, the next important step is to find the perfect lower ab workouts that will make your goal not only an attainable one, as well as an injury free and enjoyable one. However, for the majority of people, this fails to be the answer to their waistline problems. If you begin and end with the idea that hundreds of crunches every day will get you what you are looking for, then you are hyping yourself up for a major disappointment.

Many magazines will have lower ab workouts featured that are guaranteed to get you into a bikini by summer, in six weeks or some other unrealistic time frame. Obviously, not everyone will get there using the same amount of time to form a beach body and chances are you may not be able to get the same results as someone else. This is one of the biggest reasons that individuals don't ever reach their goal of losing weight or getting that perfectly toned body. It's important for you to know what lower ab workouts can, and can't, do for you.

First of all, there are such things where you can turn fat into muscle. You have to burn fat off by giving your body fewer calories to burn so that it will burn stored fat. If you have a layer of fat covering your abdominal muscles, then all of the lower ab workouts you can do won't help. That stay true until you finally get rid of the fat layer, till then you will never have a toned stomach and you won't develop six-pack abs, or rather you won't see the six pack abs. To burn fat, you have to do aerobic and/or cardiovascular training that will burn fat overall. There is no way to target one area where you will lose the weight.

Once you have lost the excess, then you can consider which lower ab workouts will give you the results you want in the shortest time possible. Any exercise that involves lifting your legs above your body, like reverse crunches or bicycling, will actively engage your lower abdominal muscles. Any exercise you do should be controlled and focused so that you are working the muscles you want to improve. Stop immediately if you are feeling pain in your back, because you are most likely doing something very wrong and you risks running yourself injured. While working out, If you feel your muscles in a different part of your body working, again you might be doing it wrong. Movements of the body have to be concentrated and focused, make sure you feel the muscles in your lower abdominal area are actively engaged in these exercises.

There are many types of lower ab workouts that are designed to teach you control of your movements, as well as your breathing while you work out. Being aware of both is important in achieving the results you want. The quality of the lower ab workouts you do is more important than the number of repetitions you perform. You should never rely on momentum to carry you through an exercise. If you are too tired or are not advanced enough to get through the move without losing the ideal form, then stop. You will only put yourself at risk of injuries and you won't benefit from the exercise.

Lower Ab Workouts You Can Do At Home

If your schedule is as demanding as most people's are these days, you probably don't have much time to go to the gym for lower ab workouts. Still, most of us long to have those chiseled stomachs that look so great on the beach or in your everyday clothes. Slender waist and flat stomach are the most important characteristic that defines a fit body. Luckily, there are lower ab workouts that you can do at home that is as effective as those you can do at the gym.

First of all, you have to look at the overall approach needed to get you a firm, flat stomach. Lower ab workouts alone aren't enough to get you the shape you long for. Proper nutrition with all the protein, antioxidants, and fiber needed for a healthy digestive tract and the immune system play an important role as well. Consistent aerobic exercises are also needed to keep your circulatory system strong.

It is important to understand that lower ab workouts are not meant to get rid of excess fat in your abdominal region and it will not replace the fat with muscle. Weight loss has to come first before toning and definition can be attained. The best lower ab workouts are those that include each of these aspects and focus on overall fitness of your body.

Your abdominal is part of your "core", which includes all of the muscles in your trunk and pelvis area. When you do exercises for your core, you strengthen all the muscles in a way that keeps them working together. These are the muscles that you need in order to perform exercises as well as normal daily activities. Lower ab workouts that focus on strengthening all of the core muscles will make you stronger and help prevent you from getting injuries during your workouts.

One of the best types of lower ab workouts you can do at home are by using a stability ball. This is not only a good way to exercise your core muscles, but it also requires little financial investment for equipment. Many traditional exercises can be performed on a stability ball, causing less stress on your back and neck muscles and also causing you to engage other muscles to balance the ball while you work out.

Some example of what you can do with a stability ball:

Pelvic Tucks
Sit on the ball with your feet about hip-width apart on the floor in front of you. Roll the ball forward, pressing your heels into the floor while you "tuck" in your pelvis. Roll back to starting. Do in sets of 12.

Waistline Chops
Roll out on the ball until your belly button is centered over the ball. Bring your hands together over your head. "Chop" to the left side by rising up gradually on the ball. Then chop to the right. This works the obliques that give you a trim waist. Do these in sets of twelve, left and right.

Crunches
Crunches will not give you great abs all by themselves, but they are still an important part of many lower ab workouts. Using the stability ball to do them will allow you more range of motion. Start with your belly button centered over the ball and hands behind your head. Keep elbows out as you lift up from the ball. Strive for slow, controlled movements instead of doing more reps.

Remember, attaining that toned and defined body requires the consistent workout, as well as a balanced nutrition eating habit!

How to Build Abs For Busy People

This style of workout is different than what you've been doing, it will result in a considerably leaner, stronger body! This workout is great for busy people that have always used the excuse that they don't have time to hit the gym, or even for the normal gym rat to try out for a few weeks to break out of their routines.

Please keep an open-mind because most people are too self-conscious to try something like this. If that's the case for you, then that's your loss. Need not worry so much about what other people think, you might get the occasional sneer, but you surely you'll get the last laugh when you showed them your newly acquired rock hard six packs.

Instead of doing normal weight training and cardio routines for as long as an hour at one go, you'll be breaking them down to a few times throughout the day, for only a couple of minutes. You need to do for 5 days a week, but it's easy since it's only for a couple of minutes, and the best part is you can even do it in your office!

This bodyweight exercises can be done for about just mere 2-3 minutes, up to 8 times a day. Instead of having your colleagues laughed at you when you perform, persuade them to join you instead! It might actually turn your work out into something like a bonding session with your colleagues, fun time.

Some of the bodyweight exercises that are the best to focus on are:
• bodyweight squats (and variations)
• floor planks (holding the plank position from forearms and feet)
• floor abs exercise such as lying leg thrusts, ab bicycles, etc.
• one-legged bodyweight Romanian deadlifts
• forward, reverse, or walking lunges
• up & down a staircase if one is available
• pushups (and variations)

This list can still be expanded, but let's keep it relatively simple for now. If you do know of other bodyweight exercises, you can also add in those. What you really want from this is to get your blood pumping, with just 2 minutes work out your heart rate will be up a bit, and most of your body's muscles worked. Most of the time just mere 2 minutes exercises won't break a sweat for you, therefore don't worry about sweating, you'll get moist on your skin at the most.

Here's an example workout routine you can do either at home or at work (adjust the reps up or down based on your own capabilities and time):

Mon/Wed/Fri
9 am - 10 pushups/15 bodyweight squats, repeat 1X for 2 sets
10 am - plank holds (hold the planks as long as you can taking short rest breaks for a total of 3 minutes)
11 am - 5 pushups/10 bodyweight squats, repeat for 4 sets
1 pm - plank holds (hold as long as possible in 3 minutes)
2 pm - 8 pushups/12 bodyweight squats, repeat for 3 sets
3 pm - plank holds (hold as long as possible in 3 minutes)
4 pm - max pushups/max bodyweight squats in one set (no repeat)

Tues/Thurs
9 am - 6 fwd lunges each leg/6 rev lunges, repeat 1X for 2 sets
10 am - one legged be Romanian deadlifts (RDL) 6 each leg/floor abs for 20 sec, repeat 1X for 2 sets
11 am - 3 fwd lunges each leg/3 rev lunges, repeat for 4 sets
1 pm - one legged by RDL 3 each leg/floor abs for 20 sec, repeat for 4 sets
2 pm - 5 fwd lunges each leg/5 rev lunges, repeat for 3 sets
3 pm - one legged by RDL 10 each leg/floor abs for 30 sec (no repeat)
4 pm - max fwd lunges each leg/max rev lunges in one set (no repeat)

In order to progress on these workouts, you could either add 1 or 2 reps to each set per week, or you could progress to more difficult versions of each exercise each week (for example, close grip pushups, one leg raised pushups, squats with arms raised straight overhead, etc.). Click Here!

Tired of the Old 3 Sets of 10-12?

Well, So is Your Body! Break Through Your Plateau by Training Drastically Different… a Look at Training Variables.
by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

Everyone will inadvertently hit a frustrating plateau in their training at one time or another. You’re cruising along for a while, gaining strength, losing fat, looking better, and then all of the sudden it hits. Suddenly, you find yourself even weaker than before on your lifts, or you find that you’ve gained back a couple of pounds. It happens to everyone.

Most of the time, these plateaus occur because people rarely change their training variables over time. Many people stick to the same types of exercises for the same basic sets and reps and rest periods with the same boring cardio routine. Well, I hope to open your mind and bring some creativity to your workouts with this article!

There are many ways that you can strategically modify your training variables to assure that you maximize your fat loss and/or muscle building response to exercise. Most people only think about changing their sets and reps performed, if they even think about changing their routine at all.

However, other variables that can dramatically affect your results are changing the order of exercises (sequence), exercise grouping (super-setting, circuit training, tri-sets, etc.), exercise type (multi-joint or single joint, free-weight or machine based), the number of exercises per workout, the amount of resistance, the base of stability (standing, seated, on stability ball, one-legged, etc.), the volume of work (sets x reps x distance moved), rest periods between sets, repetition speed, range of motion, exercise angle (inclined, flat, declined, bent over, upright, etc), training duration per workout, and training frequency per week.

Sounds like a lot of different training aspects to consider in order to get the best results from your workouts, doesn’t it? Well, that’s where a knowledgeable personal trainer can make sense of all of this for you to make sure that your training doesn’t get stale. Below are a few examples to get your mind working to come up with more creative and result producing workouts.

Most people stick to workouts where they do something along the lines of 3 sets of 10-12 reps per exercise, with 2-3 minutes rest between sets. Booooorrrrring!!!! Here are a few examples of different methods to spice up your routine.

• Try 10 sets of 3 with a medium weight, resting only 20 seconds between sets.
• Try using a heavier weight and complete 6 sets of 6 reps, doing a 3-minute treadmill sprint between each weight lifting set.
• Try using a near maximum weight and do 10 sets of 1 rep, with 30 seconds rest between sets.
• Try using a lighter than normal weight and do 1 set of 50 reps for each exercise
• Try a workout based on only one full body exercise, such as barbell clean & presses or dumbbell squat & presses, and do nothing but that exercise for an intense 20 minutes.
• Try a circuit of 12 different exercises covering the entire body without any rest between exercises.
• Try that same 12 exercise circuit on your subsequent workout, but do the entire circuit in the reverse order.
• Try your usual exercises at a faster repetition speed on one workout and then at a super-slow speed on your next workout.
• Try completing five 30 minute workouts one week, followed by three 1-hr workouts the next week.
• Try doing drop sets of all of your exercises, where you drop the weight between each set and keep doing repetitions without any rest until complete muscular fatigue (usually about 5-6 sets in a row).

Want more ideas? There are much more ways to continue to change your training variables. This was just a taste of your possibilities. In order to see how to incorporate various strategies into effective routines, give the programs in my internationally best-selling ebook The Truth about Six Pack Abs a try.

Foods That Help You Get Flatter Abs

You probably already figured that the best method on how to get flat, ripped abs doesn’t include eating boxes of junk food or drinking a case of beer every day. Anyone that has tried to get a flatter stomach knows that doing crunches all day long still won’t be enough to get the job done. So, how do you get abs that are flat and well defined? Start with a diet plan that will help get rid of the flab that is covering your abdominal muscles!

The body is great at doing what it was designed to do but you need to provide it with the tools to make it work properly. Antioxidants are needed to boost your immune system and help give your body a stronger foundation. Protein improves metabolism and is imperative to build muscle. Fiber will prevent bloating and other digestion problems that can cause you to gain weight. You can’t learn how to get flat abs without learning how to get the proper nutrition you need.

Almonds are a delicious and versatile way to get the fiber you need to get flatter abs. They also contain powerful antioxidants and magnesium. They will even help stabilize blood sugar, which means you don’t get so many cravings. In addition, new research is showing that they actually have the ability to block calories from what you eat. Almonds are delicious alone as a snack or you can eat them alone, put a few on top of some yogurt, or use them as a salad topping.

How to get the protein you need without eating a lot of meat? Eggs have a lot of protein to get you the flat abs and muscular definition you are working for. They also contain essential amino acids used in the manufacturing of muscle fibers. Individuals with high cholesterol may want to avoid eggs completely but for others, they are an excellent source of dietary protein.

If you aren’t sure how to get more fiber in your diet so that you can obtain flatter abs, apples are one of the best choices in fruits. In addition to containing lots of fiber, they also have a lot of water which helps make you feel full after eating them. Broccoli is one of the best choices in vegetables. Eating nutritious fruits and vegetables are a great way how to get started creating great abs.

For people looking for the best ways on how to burn fat, milk has gained popularity while eating yogurt has been found to help you lose more weight around the midsection to help you get flatter abs. Low-fat yogurt is a great way to help keep your digestive system healthy and help eliminate waste while giving you a flatter stomach.

Salmon is one way how to get your omega-3 fatty acids which boost your metabolism and help you to get abs that are flat instead of flabby. Mackerel and tuna are also good choices that help balance your glucose-insulin response to slow your digestion and prevent cravings while providing lots of protein.

Weight loss is an important first step for how to get six pack abs. Any of these foods will not only help within this step but will also provide you with healthy, ab-friendly nutrients.

No-Nonsense Muscle Building Review by Vince Del Monte

No-Nonsense Muscle Building was developed with one thing in mind. That is to blow all the myths, all the hype, and all the wrong information that the industry have been feeding the enthusiast all along. This particular system that Vince Del Monte have developed will prompt you to take a long hard look at exactly what you're doing now for the body that you desire, and the ultimate question about whether you're really doing it right!

Who is Vince? Vince Del Monte himself have grown up being dubbed as the scrawny guy. Below is a screenshot of his transformation, from being extremely skinny to winning a championship as a fitness model and a top expert on muscle building, as featured regularly in Men Fitness's Magazines.

If you're looking for a living prove of how good this program really is, find out what his customers are saying about him here! Well then, If you think he should, therefore, understand your pain, think again!

With a name like No-Nonsense Muscle Building, you better believe that this is a book built specifically for the no nonsense, hard gainers that are looking to break through whatever it might be that are stopping them from gaining mass muscles. And if that is what you desire, read on to find out what his program really offers.

Vince has a firm stand on a strict no supplement muscle gain approach. He believes the key is simply feeding the correct stuff to your body for natural muscles gain. With a wealth of diet plans, meal plans as well as natural supplements you can find under his mass gaining plan, it's cheaper and easier than what I would normally pay for "supplements".

One part I really enjoyed while using this program is how he teaches you to listen, and train with your body. By this, it unlocks a chance for you to finally be in control of your very own body, not just blindly following just another program.

Don't worry if you are just starting out and are unsure how you can devise your own routines because included in this is a 52 weeks workout plan (1 year exactly) laid out in calendar style where you can find in his own private member's area. There are also animated exercises and tips included inside helping you along the way.

All in all, this guide is well written, I would definitely recommend it for beginners, or those looking to quickly get in shape. You don't really have to follow his step by step guide if you're not really starting from the stretch. In fact, there is almost something for everybody in this guide, from workouts, burning fats and the proper champion nutrition to get you the perfect body you want faster.

At the end of it, I feel this guide is slightly disorganized, but once you managed to break down and focus on a certain section, your workout will be a breeze, most importantly Vince provides you with a clear vision of how to achieve that killer body! Another downside of this guide is the strict no nonsense diet plan Vince have laid down for you. But as some of us have already noticed, quick fix are not a solution, therefore if you are serious about getting in shape and having some muscles to show, his diet plans are a definite must to stick by for.

Here are some notable bonuses with the package:

• A 3-month free email coaching - this section really helps you with your own challenges.
• 84 days meal plan - a full 12 weeks suggested meal plan
• Insane muscle simulator - animated illustrations of over 100 different workouts
• Audio files - teleseminar on muscle buildings, unlimited access to updates of program
• Find more bonuses here! 

This guide should be considered as a definite must for those serious about muscle building the safest way possible. Vince doesn't sugar coat you to do things that are beyond imagination or beyond your limit. These exercises are proven, diet plans that will accelerate your muscle building, as well as providing a periodic workout plan so you are maximizing you every effort in the gym. With a ridiculous total retail value package including bonuses of over $637, this is one of the most information abundances and over delivered deal, you can find in this particular market because right now it is going only for $77!

There are some testimonials throughout his webpage, find out more here:

Currently, this program is only going for $77, with optional upgrades and a 60 days money back guarantee. You don't have to wait for the mailman to receive a copy, instantly download it from his site!

However, if you're unsure, try out his 21 days trial period first before you pay in full. If you did not gain weight like you're promised, return it! Therefore, you really have almost nothing to lose, shouldn't you start taking responsibility for your own body?CLICK HERE!

Six Pack Abs, 7 Tips to Build Muscle Fast

Many women find the most attractive part of the male body beautiful is the definition of six pack abs . Six pack abs are not only sexy, but they are a symbol of a fit and healthy man.

Women are instinctively drawn towards men physically fit. So it is not surprising that in every gym, you will see men of all ages doing exercises, leg raises and crunches religiously in the hope of obtaining the much coveted six pack abs . Unfortunately, most men will never see your abs finely defined because they tend to sabotage their progress.

The seven tips below will ensure that not so at their own worst enemy in their quest for ripped abs :

1. Avoid quick digestion of carbohydrates. Fast carbs spike insulin, which stops fat burning and increases fat storage, particularly the abs . Carbohydrates to keep our white bread, white potatoes, regular soft drinks, sports drinks, table sugar, etc . Instead, choose whole wheat, rye bread or sourdough, oatmeal, sweet potatoes, fruits, vegetables, quinoa , pulses and rice. One exception: you can eat fast digesting carbohydrates right after workouts when you get to work to promote muscle recovery and growth.

2. Include isometrics. I like to refer to this as the ab vacuum. Essentially, this means your abs flexing and holding that position. To do this, you tense each muscle for 6 to 10 seconds and then relax for 6 to 10 seconds. Repeat for 10-20 sets. This is a great way to hit your abs while sitting in his car, on the couch or at your desk.

3. Remember to breathe. When performing an ab exercise, as a contraction, exhale when you reach the end or the upper position. This is important because it helps you better contract your abs . Holding the position for a second or two involving muscle fiber is maximized.

4. Do not stop. Usually you a train in specific ranges, such as representatives 8-10 or 12-15 rep game. However, when performed, body weight, ab exercises, can not change the weight to match a predetermined number of representatives. Therefore, instead of exercising or pending leg raises for a defined number of representatives to make many representatives as possible get close to failure.

5. Use weight. AB biceps muscles are like, so they need to excel definition and separation. Include some moves weighted in the 8-10 rep range for optimal development of ab.

6. Abs first. The abs , obliques, and transverse abdominal greater work together to stabilize the core, which can produce more force. Training abs first fatigue, which decreases core stability and weakens its base, and its ability to generate force. Therefore, it should not end your workout with abs training to ensure optimal performance in other areas of your training.

7. The Abs A train different speeds. In carrying out routines abs , change your rep speed slow and controlled fast and explosive, allowing you to use more muscle fibers fast-twitch to build more power, strength, and size. Representatives of the fast will help you recruit more muscle fibers in the midsection and turn crisis, which is run the rectus abdominal muscle in an effective oblique exercise.

Ladies love hard bodies. These tips abs six pack will help you lose belly fat and show your six pack abs with a slim waist to boot. Click the following link for additional free tips on building a lean machine attraction, socks.

Click here to download your free tips six pack abs to help you quickly develop your six pack abs. There is no excuse for wasting time in other training that does not produce the desired results. Discover the key to getting lean and ripped today

The Truth About Six Pack Abs - REVEALED

Do you look at yourself lately and they realized they were not like way as they were before? Then, they have also been found that the abs , which once had have disappeared. The truth about six pack abs is that they do not remain forever, no unless you keep the same exercise you did before. But that was then and of course, life is much busier now. It could also forget the same healthy habits you had before and which could have also contributed to losing your abs . So maybe you wonder what you can do now that is beyond its "adolescence". The truth about six pack abs is that you can recover back through exercise and use of a suitable program. However, if you have not exercised in a while, this may seem a lot harder on you than people who continually maintain their exercise routines and their healthy diets. So where do you start? In the gym, of course! The truth about six pack abs is that everyone wants them. As such, a look at the machines at your local gym and you immediately see just how many are engaged in the development of your abdominal area machines. It goes to show how many people are interested in getting the coveted six pack.

There are exercises and sit ups that were designed to tone your abdominal area. But the truth about six pack abs is that exercise alone is not enough for the abs you want. You also need a good program, it would be able to help you on your way to achieving their goals. A complete change in lifestyle would also help a lot. If they have become very dependent on fast food and have been feasting on smoothies and all things fattening have to stop and do an 180. Changing your diet and immediately see changes. Although not yet in your abdominal area because you see, the truth about six pack abs is that no one would be able to achieve in a few weeks after starting the program. It takes time and effort and discipline to follow you through what it has started.

With the help of a good and effective program, it would be able to get settled into a routine. Routines are good because once you continually makes them get used to it and it becomes natural to you. In this case, it would exercise and eat healthier. Not only would this help you get the abs you want, but eventually you also leave a healthier person who is really the most important and should be your first priority. In some cases, people go on diets to lose weight, thinking that if they lose weight, you can also get six pack abs. But that is not the case; in fact, they are doing something that may hinder rather than help more really. So, remember regular exercise and a very good program and tested are the best and healthiest ways to achieve six pack abs .

Ready to get in the best shape of your life? hard disk exercise, rigorous and abdominal crunches are not the answer! ? just use our proven to reduce body fat and proven development system The Truth About Six Pack Abs .

The Truth About Six Pack Abs Review

As a certified nutrition specialist and a certified personal trainer, author Mike Geary understands the obsession over a ripped six pack abs. However, in this guide you'll finally understand why working out the whole body is equally important in your quest to get that perfect six pack abs.

Within the first few pages of this guide, he takes the time to explain why working solely on a lower abdominal area will not only delay your quest for six pack abs, you might also be putting yourself at injury risks if not done properly!

This guide is structured and wrote in a step by step plan, from what exercises you should avoid, to what exercises that will accelerate your process, as well as food recommendation that are actually tasty! He doesn't offer you a diet gimmick or a diet fad, in fact, there are no supplement recommendations to be seen within the guide.

What he does is to educate his readers about the real truth about abs building. In his guide, you can find a section where he dispels a lot of dieting myths that we have come to believe and replaces them with the hard solid truth about dieting and building abs that are only beneficial to you.

Those visuals of him working out and showing you how to do it PROPERLY is really the gem of this program. Don't understand why and how to do some of the exercises? Find it within the guide, or simply log on to the 30 days free membership he has provided you to the Global Health and Fitness site, where you can find videos and demonstration on how to do these exercises.

If you're not a gym go-er like myself, you will find alternative methods to perform the same recommended workouts in this guide as well. Mike offers you an innovative way to turn your own home into a gym.

Although there are a wealth of information in this truly great guide, there are times I feel overwhelmed and intimidated by it instead. With so much different sets and reps, which of it will be really perfect for me for my body weight, body fats as well as age? Again, the Global Health and Fitness forums have provided me a lot of insights to what exercises set I should be trying to do according to my own capabilities.

With the purchase of his main product, here are some of the bonuses that come along with this package are listed below:

• 30 days free membership to the Global Health & Fitness Exclusive Membership site
• Smoothies For Athletes ebook by Ryan Lee
• 8-weeks-Dumbbell-Bodyweight Fusion Workout by World Renowned Trainer Craig Ballantyne
• 10-minutes Full Body Stretch Routine by Kevin Gianni
• Skyrocket Your Fat Loss Success interview with Tom Nicoli, clinical hypnotherapist featured on Ultimate Weight Loss Challange, and Tom Venuto, the expert on fat loss.
• Stability Ball Killer Abs Workout ebook.

I can't say all are useful, as some of them I have yet to touch. But with this massive amount of information available to me, I'm pretty confident of getting my six pack abs before long, since after all, it's the consistency of working out that matters rather than what you know.

If it counts for anything, this guide will get my vote for the most well-balanced guide on how to build six pack abs as well as how to get lean after tearing through a few more other guides in the market.

Why? Because Mike doesn't need you to get on a bodybuilding routine to get you that six pack abs. He offers you real facts on how to build six pack abs and help correct whatever myths about building six pack abs you might have heard or come to practice. All in all, with the bonus, this guide is definitely worth obtaining because of the added bonuses that come along with it, with a total value of over $200!

See what Mike's customer is talking about The Truth About Six Pack Abs system! Click here to see his testimonial page!

This guide is on sale now only from his merchant site, and it's priced for $39.95 with a full 60 days money back guaranteed return if you absolutely do not benefit from his training system. What you need to be weary is your own commitment, because no matter what you do, without exercise, you aren't getting anywhere near that six packs. Therefore, make the choice to get lean and fit. If you're unsure whether this can help you, just try this program for a 21 days trial period for only $4.99!

Six Pack Abs - How to Get and Dispel Myths

Six pack abs are perhaps the most sought and desired by the aspect of muscle building and weight training. Unfortunately for most people are also the most difficult to obtain. Why? Well for starters, there is much evil and bad information available for people seeking those rock hard abs . Here are some common myths that people believe that when it comes to getting six pack include abs .

1. The best way to get abs is to do many exercises Ab

This is one that is believed by many people and exploited by many people trying to sell machines Ab and training plans. Many people think that spending an hour doing every possible abdominal exercise is the best way to get a six pack. Anyone who regularly participates in weight and physical training is likely to already have a good set of abdominal muscles because they are used in many of the core exercises that make up your workout plan, even if you do not realize. The reason is not like you in the Ab muscles is because they are hidden by a layer of fat. So to see the muscles you need to remove this layer of fat. This can not be achieved in hours of abdominal exercises, but be eating less and doing more cardio work.

2. You can choose where to lose fat

It would be great if it was possible elimination "Fat Spot". Would get Six Pack Abs much easier. Unfortunately, you can not choose to lose weight from the stomach, hips , etc .. All you can do is reduce the overall percentage of body fat, and body choose where is the best place to lose this fat. The bad news is that the stomach is usually one of the last places the fat is removed, so he will have to work hard to get those Ab muscles showing.

3. There are exercises specifically for the development of the lowest Abs

Some people often get the first four abs showing, but not the lowest and ask if there is a specific exercise to do to get those down showing. There are no exercises for this. Again , if you want these lower abs to show, you need to lose more fat covering them. Therefore Cardio back to work.

4. Six Pack Abs require expensive equipment

There are many machines that claim to be able to get Six Pack Abs quickly and easily, but trust me these machines are a waste of money. If it's as easy as buying a machine and use it every so often, everyone would have a six pack and not be so sought after . Some of these machines have were not doing any work at all, while the machine does everything for you. You think seriously that this is going to get you anywhere? These machines are all useless and unnecessary. You'll get better workouts AB by simply doing sit - ups and crunches

How to Get Six Pack Abs ?

The best way to get Six Pack Abs , you stick to your training program usual weight, but add 10-15 minutes of abdominal exercises at the end of your workout. While Ab exercises are not the main factor for Six Pack Abs are still important. While losing body fat is the main aspect, Ab training has its benefits. Strong muscles Ab will give a better fundamental strength that will help the back muscles and is also very useful in various sports.

So if you want Six Pack Abs .... eat less, eat better, exercise more and do more cardio work.

If you want a large package of 6, withdraw my Truth about Abs review that will examine Mike Geary Truth about Six Pack Abs and directly to where you can buy truth about abs

Know more about Six Pack Abs Fast

" How To Get Six Pack Abs Fast ?" - This is the most frequent question observed in health and weight loss related forums and discussion boards. Firstly, do this to get abs is hard at all. After observing abs on display, many of us feel that is performed by celebrities alone and need costly infrastructure.

First, clear all errors associated with six-pack abs. No need to work in teams to get quick abs. Study the reasons for the suitability and pack 6 and analyze it accordingly. abs can not develop overnight. A little patience and effort loose extra fat deposited in your body is necessary.

Second, you must know the facts concerned abs. Do not forget that you have ABS on your body. But what is missing is you need to lose extra fat to show.

Third, remember that there is no weight loss pills or supplements to adjust the body to get quick abs. hard money accumulated in any such drugs abs are not spent. The only secret to getting 6 pack abs is a balance between nutrition and exercise. Otherwise, they called ABS diet and exercise of ABS.

Diet Six Pack ABS :

Earlier the diet plan was something like breakfast, lunch, and dinner. But the new diet abs six pack is based on eating six times a day - breakfast (8 am), snack (11 am), lunch (1pm) and snack (4 pm), dinner (7 pm) and 10 (p.m). Remember the saying, "Abs are made in the kitchen". True to say, the diet of six pack abs is rich in nutrients, proteins, fats and other essential items that make you impossible to overeat. Drinking more water and include fiber in your diet. Prefer beans, spinach, whole grains, fruits, vegetables and avoid pizzas, cookies and fried items.

Exercise Six Pack ABS :

Doing ab exercises scientifically proven. Planning intervals for him and performed periodically without any error.The most common abs exercises include crunches, sit-ups, leg lifts, jackknife situps, V-ups, static and static waiting hand, lift weights and cardio. Doing cardio exercise is the most recommended by ab trainers.

Most people think should sit up and other exercises are the only way to get abs. But do not forget the diet; It is the real key to unlocking pack 6. The right abs diet, when mixed with the exercise of the right of abs, will make you get fast abs. Knowing The Truth About Six Pack Abs!

Get Six Pack Abs Fast is not hard! There are faster and more effective to get flat, firm, sexy and ripped abs with proven technical forms. Get your free report loss of fat and know the truth about How To Get Six Pack Abs fast.

How to Get Six Pack Abs Without Going to the Gym

More than anything, people who want to improve the appearance of their bodies wants to know how to get six pack abs fast. Nothing makes a body look more fit than a flat, defined stomach. Almost every diet supplement or piece of exercise equipment that is on the market uses photos of a model that has a section perfect media to persuade you that your product will give what you are looking for . If you've tried everything to get that washboard six pack abs or want to try for the first time, you can do everything you need at home for amazing results.

If you have always believed that hundreds of crunches were how to get six pack abs , once again. It will take a combination of nutrition, cardio, and abdominal exercises to get the look you want. Most people believe should develop new abdominal muscles to achieve this. The truth is that we all have in our abdominal muscles are known as "six packs", but usually are not visible due to the layer of fat covering. It is the fastest way to get six pack abs to get rid of the extra fat covering the abdominal muscles.

Many people think going to the gym every day and hitting the weights is how to get abs fast, and can not get in any other way. Although exercise and weights to tone your abdominal can help them more definition, it makes no difference if first, you will not lose fat. That is, doing cardio and strength training. If you have a treadmill at home, then this is the first approach you should take. If not, brisk walking pace works. Also, exercise tapes recorded fat help gives you the freedom to burn calories without having to go outside.

You will not find a system on how to get six pack abs that promise to convert fat to muscle work. Burn fat and build muscle are two different processes. If you are already slim, fit and muscular and does not have the six pack abs you want, you can then simply be a matter of tone the abdominal muscles to get the definition they need.

Lower abdominal exercises for toning the muscles you can do at home include cycling. This is one of the easiest exercises that you get great abs and other muscles working at the same time. For this exercise, they lie on the floor on your back with your hands behind your head. Bring the left knee up toward your chest as you take your right elbow to the left knee. Then repeat with the right knee and left elbow. Go continuously from side to side.

If you follow a diet abs six pack, cardiovascular adds to your exercise routine exercises and doing abdominal exercises, you will find that you can get six pack abs fast without having to leave their homes.

Find out how to get abs fast using natural methods and find out the real reason why you're not getting that six pack abs you wanted. Currently the best training program in the market, proof of the truth about abs for best results and show off your abs faster!

Images source: wikihow

How to Get Abs Fast - Simple and Fast

For decades, many have tried to find ways of how to get those boulder abs . One of the main reasons is to draw the attention of women, who find a bulging stomach less attractive. Therefore, if you are like others who have been struggling hard to get those consist abs and care of women at the same time, then you would definitely these helpful tips.

Apart from the usual exercise routines it does, it is also important to monitor food intake in order to obtain consist of abs . No doubt it is important to go to the gym. The perfect food complements their routine and increases your metabolism - resulting to consist of abs you want to have.

Get rid of all the excess fats in your body, especially in the abdomen is the first step to having muscular abs . This would help your six abs even more remarkable. Other than that, burning the excess fats would make the most productive exercises while you can get an energy source at the same time.

Programming eats well-planned meals are very crucial if you want toned muscles around the abdomen area. The good eating plan helps keep the energy you need to workout routines. A good plan also involves making sure that you keep your blood sugar through your workout. You must ensure that your blood sugar does not increase or decrease when working.

Some of the foods you should stay away from for immediate consist abs are foods and junk foods. Usually, these have high levels of sugar that would have an impact not only your blood sugar but its formation in general. Instead of eating three big meals, it would be better if smaller meals are taken every day. His body would be able to burn fat easily, as the exercise while a sugar level in the blood remains stable at the same time.

Another way to easily build consist abs is to do some resistance training as well. With the help of resistance training, your body fat immediately loses as your body becomes well-sculpted in a short time. You can also combine several exercises to create more body mass to help sculpted abs . Doing so could burn even more fat stored in your body due to the large increase in metabolism.

Moreover, with the help of resistance training, the fat content decreases as the increase of lean body mass. He was surprised to learn that unpleasant burning fat even after exercise.

It is important to know the basics of getting consist abs before starting any routine or food plan. If you want to have a body consisting abs should incorporate proper eating and regular exercise. If you stick to this plan certainly will lead to a better body sculpted over time. There is no easy way to get those muscular abs than a healthy diet, good lifestyle and effective resistance training.

I used to run on treadmills nonsense and deliver rigorous abs workout at the gym. After 3 or 4 times a week, 12 straight weeks and also a strict diet plan, I lost only 1 inch. It was frustrating. But later, I discovered "the secret" to a reduced six pack abs in record time. Now I'm seeing better results in record time. Discover the secret methods I and my pack abs routine .

How to Get Six Pack Abs and Lose Stubborn Belly Fat

Have six pack abs is the dream of every man, but the dream is difficult to convert to reality unless you have a strong will and are motivated enough to achieve his ambition. Therefore the answer to the question: how to get the six pack is easy to answer - abs is within you and your determination.

However difficult it must be said that getting six pack abs is not completely impossible, whenever a backup of your nutritional intake with the types of rights workouts six pack abs. Below is a simple and comprehensive guide to being followed diligently for at least 3 months to get visible results:

Proper nutrition: this is perhaps the most important part of starting work with the program on how to get six pack exercised, you may have the greatest aspect abs, but if it is layered with fat, it would hardly be visible. When you are looking for answers to how to get six pack abs, this could be a great deterrent.

The recommended diet is to break your daily food intake into 5 or 6 smaller meals instead of three large meals. Completely away with foods that create that layer of fat on the abs as white bread, pasta, soft drinks, sweets, dessert, fast food, hydrogenated oils, and sugars. Switch to healthier foods like oatmeal, whole grain bread, nuts, fresh fruits, vegetables, eggs, chicken, fish, protein, green tea and drink plenty of water. Although it is natural to be dominated by temptation, but his strong would come into play during this much change in eating habits, if you want to get six pack abs.

The essential exercises that belong to the package should include training six pack abs
cardio, weightlifting and specific abdominal exercises. Training six pack abs should be done at least four times a week. While walking, running, cycling, swimming, etc. all belong to the cardio work schedule, the trick is to make them in 'bursts'.

For example, if you walk for a minute, run, then about 15 minutes and you could repeat this 10 times. This type of cardio workout should be done twice a week. Weightlifting is important to be included in the training program six pack abs. Try doing this for 30 to 45 minutes, twice a week. This training plan should be combined with specific ab exercises for six pack abs complete workout.

You may have heard that all workouts six pack abs involve crunches and sit ups. But there are some other specific exercises that if done consistently can produce the desired effect. Here are some simple points to remember while you focus on workouts six pack abs:

-With Regardless of what kind of abs workouts in the rotation to remember to do at least three times a week. It is important to remember not to do more though much could be substantiated. Each of these sessions should not be more than 20 minutes it means you're spending about an hour a week exclusively for your abs workouts.

'For each of these 3 or 4 sessions a week, remember they are doing no less than 15 but not more than 20 repetitions per set. This means that in the 20-minute abs, working session, you should try to include sets of 15 or 20 repetitions . Take it easy while doing workouts six pack abs, or the risk of muscle pull, etc run .

-Finally, But never the less important to remember in your workouts six pack abs is that you never do any exercise even if you have the energy to do so. you need to know that to get the six pack abs take a little time and you can not do this in a hurry, however much you try.

While not lose stubborn belly fat and get six pack abs workouts overnight, consistent and a healthy diet can help you achieve that goal.

If you are interested in taking their efforts fat loss to a whole new level, visit the following site and grab a free report "10 Secrets to Six Pack Abs Revealed" which details 10 unique methods for six pack abs and lose the fat belly.