Get Six Pack Abs

Sam Elias asked:




Many theories abound about how to flatten your stomach. Some people are successful employing certain methods, while others struggle along with no progress. However, there are certain scientifically proven novel methods which will flatten your stomach with a high degree of success.

There are many diet foods that people eat religiously and still maintain their body fat. This is because the industry which manufactures these foods are touting them as solutions, when in fact they do nothing for reducing body fat. They are cleverly disguised as miracle solutions to body fat and a way to flatten your stomach. The fruit and vegetables craze is helpful but will do nothing for making your abs something to be proud of.

Exercise is advertised as one of the best ways to flatten your stomach. Some of these exercises will do nothing to flatten your stomach and strengthen your abs; they will tire you out with little gain involved. Sit-ups, abs machines and body crunches, often advertised in the mass media, are good for the bottom line of company’s selling them, but will frustrate you with their inefficiency.

The natural foods and supplement that are being marketed are also bogus. They will lighten your wallet but give little in the way of results. Look somewhere else for ways to flatten your stomach.

On the internet you can find new ideas being put forward, that are proven methods of strengthening the abs. They employ diets with foods previously thought of as fattening. Newer workout programs are described there which will be successful.

Essential in reducing fat is a mentor, which is part of the package for reducing abs. This adviser will lead you in the right direction, as to how to utilize novel programs concerning your diet and workouts. It allows you to communicate via email with professionals who will motivate you and answer any questions.

When the desire to fortify your abs is of concern to you, forget about the failed methods of the past. Go with state of the art methods which can be discovered by means of a careful internet search.

Continue with constant walking and running if possible. Forsake the auto for a brisk walk. These exercises will contribute to your well-being. Obviously, consume less food than before. Americans, like many other people just eat too much purely out of habit. Eat slowly and give your body time to tell you that it is time to get up from the table. Get on your bicycle more often.

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Nicole Palacios asked:




You look at it every day and wish it would just go away; that little pouch below your belly button that keeps staring back at you. You do crunches, sit ups, the works, and yet there it is just “hanging around.” There are all sorts of cute names for it: snack pouch, spare tire, love handles, and the list goes on. All you know is that you want it gone.

The American Council on Exercise calls the bicycle one of the most effective ab exercises out there. This exercise is one of many that should be completed as part of a lifestyle change which includes both diet and exercise. Just doing ab exercises all day will not get rid of the excess fat that you have around your waistline.

The following four areas of diet and exercise will help you gain the toned, flat stomach that you are craving.

1. Fat Intake

How much fat is in your diet? The American Food Pyramid says that a healthy diet is one that “Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products, includes lean meats, poultry, fish, beans, eggs, and nuts, and is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

Following the food pyramid will help you find the fats you need in good foods like nuts and plant oils as opposed to potato chips and ice cream. You should be taking in less than 30% of your caloric intake from fat so check your labels when you’re purchasing packaged products. Many products now have the trans fats listed as well, so you can see which percentage of fat belongs to which group; saturated, non-saturated, trans, etc.

2. Carbohydrate Intake

Maybe your friends were on lo-carb diets and were amazed at the weight they lost. Maybe you tried one too? Carbohydrates are amazing in that each molecule attracts four water molecules to it and they hang out together inside your muscles. When you start decreasing the amount of carbohydrates you take in, you start to see weight loss in the form of fat loss. Oops, I mean WATER loss. No more carbs means no more four molecules of water hanging on, means lower numbers on the scale. Carbohydrate intake is essential for brain activity as well as muscle function. Our bodies feed off of glucose and glycogen which is supplied directly by carbohydrates. Eating whole wheat and whole grain is the way to go- stay away from white products; rice, pasta, bread, etc. Brown is best. Carbohydrate intake should be no more than 65% of your diet.

3. Cardiovascular Exercise

Running, cycling, swimming, aerobics; they are all using oxygen and so the prime energy source comes from muscle glycogen and fatty acids. The furnace is on and it’s burning fat. You may have heard that cardio is good for burning fat, and that is true. Cardio exercise should be done for a minimum of 20 minutes and hopefully for longer and should be done at least three times per week, hopefully more. According to the American Council of Sport Medicine, “If weight loss is your major goal, participate in your aerobic activity at least 30 minutes, for five days each week.”

You can’t melt fat off of one area specifically, but it will come off over the whole body in time. We all lose fat from different places first. Just remember that cardio is a complement to the diet and the floor work that will also do.

4. Floor Work

Abdominal exercises were once believed to be something we could do everyday. We now know that the abdominals are like any other muscle and they need time to recover and rest.

Floor work is an essential component in getting a toned tummy. There are four main abdominal muscles that we can work: the rectus abdominus, which runs from the sternum to the pubic bone, the transverse abdominus which runs horizontal all around the torso connecting near the spine, and there are the obliques- internal and external which run alongside our ribs in opposite directions.

Exercises:

Hip lifts:

Lye on your back with your legs straight up in the air. Keep your back pressing into the floor and think about tightening a belt around your waist. Slowly pull your belly button to the floor and as you do so, feel your hips lifting gently off the floor as your legs are lifted. Do not lift with the legs, but instead with the abdominals. Repeat 10-15 times.

The Plank:

Facing the floor, get on your hands and knees, keeping your shoulders over your hands. Straighten out your body and keep your toes on the floor. You should be straight like a board with your abs pulling in tight. Breathe in and out naturally. Hold for up to one minute. Repeat 4-5 times.

The Bicycle:

Lye on your back with you knees bent. Slowly pull your upper body off the floor and support your head with your hands. Activate your abs by pulling your belly button to the floor and release any pelvic tilt. Take one shoulder and turn your torso to face your opposite knee. Go to the other side. Think of riding a bicycle as you turn slowly from side to side. Repeat for 20 repetitions.

Double Leg Drop:

Lye on your back with your legs straight up in the air. Keep your back pressing into the floor and think about tightening a belt around your waist. Keeping your abs pulled in at all times, slowly drop your legs toward the floor, keeping them pressing together. If you feel your back begin to arch, pull your legs back to the starting point. Inhale on the way down, exhale on the way up. Only go as far as you are comfortable with and go slowly. Repeat 10 times.

Diet and exercise are the only ways to get to your goals and they need to become part of a new lifestyle if you’re going to maintain the body you want. Quick fixes, pills, drinks, diets, etc are only good for short term and could have long term effects that don’t equate to your ultimate goals.

Tanja Taas asked:




Get your stomach flatter by exercising. It isn’t that complicated and never too late to start. Getting a flatter stomach isn’t all that difficult, first of all you need to make sure you are eating correctly. So no sugar and excess fat. To get things rolling faster and achieving that firm body and flat stomach for next summer there are also some exercising you can do. Your exercising can be divided into two parts, your muscles and to fat burning exercises. Fat burning exercises are needed to trim your body leaner and ab exercises to get your stomach flatter.

There are plenty of different exercises you can do to burn fat. Bicycling, running, swimming, even walking to start. There are also different very effective sports you can do like squash, martial-arts and cross-country skiing just to name a few. Fat burning exercises are effective when done 2 – 3 times a week at least, about an hour at a time with maximizing the results by exercising hard. The exercising hard means that you keep your heart rate up, the whole time you are exercising.

There are also a loads of different ab exercises you can do starting from the very basic sit-up to very effective, yet hard, incline bench sit ups. You don’t have to do these exercises daily, just 3 – 4 times a week and at most 15 minutes at a time. Just pick up 3 – 4 ab exercises you enjoy to do and start exercising to get your abdominal muscles in shape.

Getting a flat stomach isn’t that hard, it just takes some self determination and setting out the goals realistic. Doing ab exercises and fat burning exercises are a part of the good end result.

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Paolo Basauri asked:




Everybody wants to get a flat stomach. And no matter who you are, or where you live, you can flatten your stomach! Besides the general advice of eating well and exercising, there are different specific ways you can start reducing your stomach size starting today!

Here I’d like to share with you 5 simple ways to flatten your stomach. They are simple things to do that don’t require you to do much but over the weeks will have a positive effect both in your health and your looks.

1. Eat almonds! Buy a stash of almonds and eat a handful of them every morning. Almonds are great to lose weight as they keep your stomach full, and they are protein.

2. Drink a lot of water. The common advice is to drink at least 8 glasses of water a day, and you should start with that. However don’t drink all the 8 glasses at one time! It will only bloat you, you have to feed your body with water naturally. Just make sure you are drinking enough water.

3. Stop eating at 6:00pm. If you keep eating, be aware that this is food your body won’t be able to burn. When we sleep our body is at rest, and all excess food will be stored.

4. Eat small at small intervals. Eat every 2 to 3 hours and quality food, this is great to keep your metabolism fast and going.

5. If you sit all day, stand up and walk every half an hour. If you keep your body sit for much too time, it will have a big impact in your health. Be active! Move! Keep your body going, like it’s supposed to be.

Just start with these 5 simple ways to flatten your stomach, and I promise you’ll start seeing changes. You will even feel you have more energy to perform exercises and other activities. Good luck!

Avy Barnes asked:




Are you trying to flatten your stomach, and you haven’t gotten the results you’ve expected? I ask that you just take 2 minutes to read this article so that I can explain to you 5 golden steps to get a flat stomach….fast!

I’m going to get right to it here…..my friend, if you want to flatten your stomach fast, all it comes down to is the core principles of a healthy lifestyle.

The core principles of a healthy lifestyle are the easiest and the most powerful ways you can get a flat stomach and lose body fat. You don’t need fad diets, diet pills, or anything like that.

Here are the 5 golden steps to a flat stomach:

1. Proper nutrition – It starts with proper nutrition. No matter what you do, if you are not eating correctly, results will be minimal to none.

Proper nutrition consists of protein (almonds, egg whites, protein shakes, lean poultry, fish), fiber (quinoa, lentils, beans, grains), complex carbs (whole grains), healthy fats (monounsaturated, Omega Fatty Acids), and foods rich in vitamins and minerals (fruits and veggies).

2. Getting Plenty Of Sleep – Getting a good night’s rest will allow your body to effectively metabolize fat and thus allowing you to quickly flatten your stomach. This step is often overlooked but is very important. I recommend for you to get no less than 7 hours and no more than 8 hours of sleep every night.

3. Drink Plenty Of Water – Water is essential in that our bodies require it (our bodies are primarily made up of water), and also the fact that you’ll flush out harmful toxins that could be keeping fat cells on your stomach.

4. Exercise – For cardio exercise, I strongly recommend high intensity cardio exercise as this will provide the best results. Also, make sure that you have a total body weight training plan in place so that you can build lean muscle. Building lean muscle will burn off a ton of calories….even while you rest!

5. Diet Plan – If you expect to be successful with your efforts to flatten your stomach, you must have a smart diet plan guiding you along the way. Avoid fad diets (low fat, low carb, low calorie, celebrity endorsed, eat only this stuff, don’t eat that stuff, and on, and on)! Get a diet plan that incorporates all of the basic principles and tailor them specifically for you.

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Jesse S. asked:




I used to be overweight and had a flabby stomach a few years ago, and I know how hard it is to really lose some fat off stomach. If you have been trying to do that but unsuccessfully, give me a few minutes and I will share the things that worked extremely well for me.

I noticed my tummy got smaller after I stopped eating after 7 PM. That was hard for a few days, but got easier day by day. Just by doing that, my stomach got flatter in a few days. Nothing significant actually, but I really noticed it.

Second thing you should do, is drink more water. I feel stupid sometimes repeating this over and over, but I know people are not doing this, and I am sure that if they would, they would be much more successful in losing weight and belly fat! Just start drinking at least 10 glasses of water every single day. Hard to stick to it? Get a glass of water every hour during the day. You will be amazed by the results.

If you are serious about losing weight off your belly and body, and looking attractive…

And the last thing, but probably the most important one, is exercising. You might not like exercising, but it is essential when you need to flatten your stomach. Do not do abdominal crunches if you have some fat on your belly. They tone the ab muscles, but you will only be able to see them when there is no fat on your stomach. So do them only if you need to tone the muscles and have no fat on the stomach.

Jennifer Jolan asked:




Here’s how to flatten your stomach immediately. And PLEASE… if you’re wasting your time doing crunches, sit-ups, and jogging… PLEASE just read this. There’s a better way and it’s outlined below.

Flatten your Stomach

1. If you had a choice of only 1 exercise to do, do the vacuum pose

This flattens your belly fast… to the point of 2-3 inches in a month. All it requires is that you do it everyday for a minimum of 5 minutes each day. If you truly have the desire to reduce your waist size and get a flat tummy, then this is something that you need to add into whatever exercise routine you’re currently doing.

The specifics… suck in your lower belly by taking a big breath… inhaling from your belly (not your chest). Once you can’t inhale anymore, hold the “sucked in” position for as long as you can. 15 seconds is sufficient for most people.

Let out a big exhale and repeat the process all over again until you’ve completed at least 5 minutes of this. The reason why this is a better belly flattener than something like crunches is because you are using isometric tension instead of concentric tension. This helps “pull in” the abdominal wall while giving you a better posture.

Do these while you watch tv… especially the commercials.

2.

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