Get Six Pack Abs

David R. Cross asked:




Everyone has a six pack abs. surprisingly enough; the six pack abs already exists in each body. What we all covet is to get those muscles more evident and protruding. Shedding the extra fat around our tummy can make you see your abs.

In getting a perfectly shaped abs, there are three things to consider: cardio exercises, strength training, and a healthy diet. Doing crunches and other ab exercises alone will not guarantee someone a more prominent six pack abs because in order to lose those extra fat around the belly, you must reduce your total body fat. Concentrating on one area alone (such as your tummy) will not be effective because our body loses fat proportionally.

Regular cardio exercises give you one-point advantage in having perfect abs. cardiovascular exercise not only helps you lose weight but also makes your heart strong and increases your lung capacity. It also aids in battling heart attack, high cholesterol, high blood pressure and diabetes. It makes you feel good, reduces stress levels, and facilitates better sleep at night.

Weight-lifting changes how your body looks. It helps raise your metabolism. Muscle-building is good for a weight loss program since muscle burns more calories than fat. Weight lifting can help you avoid injuries, and improve your balance and coordination. It also boosts your self-esteem, making you feel confident most of the time.

Giving more attention to your diet is another important step to getting a flat abs. Having a low-calorie diet will prevent extra fat to be stored in parts of your body, especially your belly. Eating healthy should be a lifestyle, and not an option. One way to do this is to avoid foods that are high in fat, calories, and sugar. You should also eat your food slower, and if you can, commit to eating four to six small meals a day, instead of three heavy meals.

Erik C Fuller asked:




So your reading this article and you are trying to find out how to get six pack abs. The majority of people often do exactly what you’re doing and implement what they need to do in order to get these sexy abs. The only thing however that really matters is your dedication, and following through. Motivation also plays a big role. If you really think you’re quite motivated in taking on this task, here are a few steps on how to get that rock hard six pack abs look.

Nutrition

I can’t tell you enough how important nutrition is, it’s mainly 85% of the journey to six pack abs. You can exercise all you want, and have the strongest abs in the gym; but if there’s a single layer of belly fat, they will not be visible. So the first thing we need to do is lose this damn belly fat. Let’s start off with are metabolism. This is one of the main tools we will use to complete this goal. Instead of eating 3 large meals a day, break them down into 5-6 smaller meals. The smaller meals throughout the day will keep your metabolism at its peak, and help you lose more belly fat. You are also going to have to make a change with what is in your meal as well. Instead of drinking pop, fruit snacks, candy, apple pie, McDonalds, BK, or w/e, we must change this into things like Fruits (not fruit snacks), eggs, almonds, natural peanut butter (not JIF!), protein, and replace the pop and sugary drinks with water, or unsweetened tea. If you fail a few times with your diet, don’t punish yourself and give up. It’s hard for woman to do this because they are always worrying about what they eat. If you are going to have a little desert, make it small, and don’t worry about eating it if you’re going to! Worrying leads to negative thoughts and kills motivation.

The Second thing is Exercise!

I mentioned nutrition was the number one factor and it is, but without both of these combined it will nearly impossible for you to see your abs. Cardio, lifting weights, and abdominal workouts, must be worked on at least 4 times a week. These 4 days should also be spread out, we need are muscles to heal. That’s why many people who go to the gym never see results because they are always ripping themselves up and not letting them self heal. We heal when we rest, and the more rest, sleep we get at night play a big factor in our results! There are many cardio exercises that I can give to you off the top of my head. I play hockey, run, jog, swim, and all these things are fun to me! You won’t even realize you’re getting six pack abs if you’re having fun! Trust me. A sport helps a lot! But running and other things like tennis and such are just as effective with cardio.

Lifting Weights

Weight lifting is much more effective than cardio because it you are doing more work, and burning more calories. So take on weight lifting, and max yourself out. Always push yourself with weights. However do not push too hard, you want to learn to build up to your max gradually. Once again rest! Rest is so important I can’t even imagine someone getting six pack abs and not sleeping, it’s not possible.

Abdominal Workouts

You want to do your best and combine your abdominal workouts with a full body workout. This will make your metabolism turn into a burning fat monster, and that’s what we want.

Patience

Please be patient. Being patient withholds are motivation and confidence, and is one of the most important things everyone needs in order to succeed in any domain. Think of yourself as getting better and better, or stronger, and stronger each day. If you have good patience you will also be more self assured.

Andrew Bicknell asked:




Getting a set of great abs seems to be one of the most sought after bodily upgrades in the health and fitness arena today. Because of this there are literally thousands of different opinions on how to best accomplish getting a firm fat free stomach. Fortunately for most there are easy ways to get great abs if you follow two simple concepts.

Before we look at these two important concepts in the fight against belly fat lets look at why we normally can’t see the abdominal muscles. Most of us have a layer of fat that hides these muscles. Your abs are there but just unseen; much like wearing a baggy sweater covers your upper body. This is important to know because this is the reason many people fail when trying to get that set of six pack abs.

It is this layer of fat that must be targeted if you wish to get a set of great abs. The best way to do this is to follow to simple rules. Eat right and exercise.

When we say eat right this does not mean go on a crash diet but try and eat healthy nutritious foods that allow your body to burn away that excess fat layer. Giving your body the nutrition it needs will actually help increase your metabolism which is your most powerful fat burning tool.

Foods that are high in fiber, protein, vitamins and minerals, and complex carbohydrates are your best choices. These types of healthy foods are used in the cellular functioning of the body and as such take more energy to process. If you contrast this with the highly processed foods, which are quickly stored as fat, that are so prevalent in our daily diet you can see why eating healthy is the first step to getting great abs.

The second step is to exercise. This not only helps increase the fat burning process but it also helps build muscle which turns your body into a metabolic fat burning machine even when resting. This is one area where many people get confused and tend to do only ab specific exercises. While crunches do have their place it is hard to get rock hard abs doing just them.

Full body workouts that include cardiovascular exercises and weight training are your fat burning choices. Because your abdominal muscles provide support for your midsection every time you workout, particularly during weight lifting, they are brought into play. This is important because you are not only building fat burning muscle but also strengthening your abs in the process.

If you have been looking for easy ways to get great abs then follow these two simple suggestions. Eat healthy and start exercising and before you know it your abs will begin their transformation to that firm look you have always wanted.

Unique Secret To Lose The Belly

Avy Barnes asked:


Want to get a flat stomach? Take just 3 1/2 minutes to read this article and and learn more!

Okay, first things first. You have to understand that in order to get a flat stomach, you have to have the core principles understood in order to be successful at fat loss and weight loss.

The core principles are proper nutrition, ( fiber, protein, complicated carbohydrates, healthy fats, and foods loaded in minerals and vitamins ), drink plenty of water daily ( I recommend for you to drink 1/2 your body weight in ounces ), cardiovascular exercise ( high intensity cardio such as sprinting works the best ), resistance training exercise ( understand that if you truly want to get a flat stomach, you are going to have build lean muscle since the more muscle you have on your body, the more fat you’ll naturally lose ), and last but not least, sleep.

That leads me to one of the most ignored, but yet highly important rule to get a flat stomach….you have to get plenty of sleep every night!

Getting an acceptable amount of sleep each night helps you by effectively correcting and growing muscle tissue that you have worked, and by restoring your bodies natural functions to effectively burn off fat ( your metabolism ). I recommend for you to get no less than 7 and no more than 8 hours of rest every night. Not only will getting plenty of sleep help with your efforts to get a flat stomach, it will also help with your energy levels, brain functions, and so much more!



Get Ripped And Stay That Way!

Mohd Hizer Hasan asked:


To be able to lose weight, you must burn your body fat to the maximum.  So, how do you go about burning body fat to the maximum? Expert suggested that the best fat burning exercise is to combine cardio training and weight training.  For those who have a high rate of metabolism, they can simply eat a little less and train a little less and still will have the maximum effect on burning body fat and losing weight.  But for those who have low rate of metabolism, they will find it difficult to lose weight by doing less training and less eating.  This is because their body is not burning enough calories.  So in order for them to lose weight, they need to burn more calories. 

 

Doing 3 short cardio workouts per week, approximately 20-30 minutes per session will maintain your weight and health.  For the purpose of losing weight, do cardio 4 to 7 days per week and other physical activities for 30 to 40 minutes, at a moderate pace.  

Recommended cardio trainings for burning body fat are:

1. Step Aerobics – mostly preferred by women and burns approximately 400 calories in 30 minutes.

2. Bicycling – both stationary and outdoors are acceptable for a great cardio exercises.  It will burn 250 to 500 calories in 30 minutes depending on resistance and speed.

3. Swimming – it is a full body exercise and excellent for burning body fat. Swimming can burn approximately 400 calories in 30 minutes.

4. Racquetball – the side to side sprinting is an excellent cardio exercise. By doing racquetball you will burn over 400 calories in 30 minutes.

5. Rock Climbing – apart from being a good cardio exercise, it also strengthen your arms and legs and can burn up to 380 calories in 30 minutes.

6. Cross-Country Skiing – an incredible cardio exercise and it involves both upper body and lower body and can burn approx 330 calories in 30 minutes.

7. Running – an excellent cardio exercise because it burns serious calories. It burns 300 calories in 30 minutes.

8. Elliptical Trainer – is an excellent cardio exercise and a great way to build endurance and can burn about 300 calories in 30 minutes.

9. Rowing – is both a cardio exercise and will strengthen your arms and can burn about 300 calories in 30 minutes.

10. Walking – Brisk walking is a less strenuous form of cardio exercises and it is good if you are just starting to exercise.  Brisk walking can burn up to 180 calories in 30 minutes.

For weight trainings there are various trainings available.  There are squats, chest press, leg press, overhead press, cable row, triceps pushdown, torso twist and so on.  If you are a beginner, it is advisable that you get the advice of an expert, or get a good workout book so you will not injure yourself doing the weight trainings.  There are certain guidelines that you have to follow such as how many repetitions for each exercise and how many days are you allowed to do the exercise in a week.  All these are very important for your well being and for your maximum fat burning.

 

Charles A. Inniss, Jr. DPT asked:


One of the most popular fitness goals is to lose weight and get a flat stomach.  This article shares 5 things you should do if you want to get a flat stomach.

The first thing you should do if you want to lose body fat and firm your stomach is eat a healthy breakfast.  Breakfast is the most important meal of the day because it can set up your body to burn fat throughout the entire day.  Your body needs nutrients to burn fat, so by eating a healthy and nutritious breakfast you are setting up your body to be efficient throughout the day.

The second thing you must do to have a healthy metabolism is drink plenty of water.  Every metabolic process in your body uses water.  Most people are chronically dehydrated, and without adequate hydration levels your body cannot burn body fat at maximum efficiency.  Another benefit of drinking more water is less calories from other beverages.  By replacing sugar laden drinks with water, you can decrease the negative impact of sugar, calories, and chemicals and increase the positive effect of consuming more water.

The third flat stomach tip is to include cardiovascular or aerobic exercise in your fitness routine.  Cardio burns tons of calories and if you want to get a flat stomach you should do a minimum of 30 minutes of aerobic exercises 3 times a week.  Walking is a great form of aerobic exercise, and it’s a great place to start for someone beginning an exercise program.

The fourth tip to get a flat stomach is to include some weight training in your weekly fitness routine.  Weight training has different benefits when compared to aerobic exercise.  Even light weight lifting can increase your metabolism for hours after you’ve stopped exercising.  In addition, weight training can also help your body become more sensitive to insulin.  When your body becomes more sensitive to insulin, you digest and process sugar and carbohydrates more efficiently which is helpful in losing weight and maintaining weight loss.

As both men and women age, they lose lean muscle tissue, and this slows down the metabolism and can cause weight gain, especially around the mid-section.  By weight training on a regular basis a minimum of 2 times per week, you can add lean tissue to tone your muscles, build your muscles, and speed up your metabolism.

The fifth tip to help you get a flat stomach is to get a full night of sleep.  There have been multiple studies about a lack of sleep and the stress hormone cortisol.  Elevated cortisol levels can cause your body to hold onto unwanted belly fat and make it difficult lose excess stomach fat.  Getting a full night’s sleep gives your body time to recover from the stressors of everyday life and will improve your chances at making weight loss progress.

The 5 tips are simple, but they can make a big impact and help you live a healthier life.  If you want to get a flat stomach try to eat a healthy breakfast, drink plenty of water, perform aerobic exercise and weight training on a regular basis, and get plenty of sleep.

Larry Z asked:


I don’t see a lot of Asians with six pack abs and I’m Asian too and I find it hard to get six pack abs. Do Asians have a lower metabolism?

Sands asked:


I often see supplements that supposedly rev up the metabolism in the drug stores. I have also heard of products such as apple cider vinegar and also others-ALA in certain dosages, etc., being effective in weight loss. I’d like to know if anyone has direct experience with taking these supplements and what the outcome was.
Polite, sincere, constructive answers only please. (For those of you who are going to recommend diet and exercise, I agree that this is the best way to approch weight loss.) However, I am asking specifically about these supplements because I would like to know only about these supplements and if they work, or not as the case may be.

Does The Truth About Abs Program Really Work?

Jennifer King asked:


To successfully burn unwanted fat from your body the first phase is to get your food combinations correct. Without a carefully planned diet you won’t be able to burn fat even with a good exercise program.

Carbohydrates are an important ingredient in your quest to lose weight. Low carb diets have become big business in the last decade, and these fad diets have been backed by famous celebrities because of the rate in which they help you lose weight.

The problem with low carb diets is you lose muscle as well as fat, and losing muscle slows down your metabolism. This seems like a good thing while you’re on your diet but when you start eating normally again ( which you’ll have to do eventually ) the pounds soon pile on, and you end up heavier than before.

Your body needs carbohydrates for energy, and carbohydrates feed your muscles.

Low fat diets are another fad diet. If you have a condition such as heart disease then you almost certainly need top go on a low fat diet. If you want to successfully lose weight then fat is as important as any other nutrient.

Eating fat doesn’t make you fat. Eating healthy, unsaturated fats will in fact, help you lose weight. Healthy fats are also important for the regeneration of your body’s cells. Fish oils such as omega 3′s are now well known for being good for the brain because the brain is largely made of fat. This is the same for most of your body and some vitamins and minerals need a healthy supply of fats to transport themselves around your body.

Protein is important for burning fat simply because it feeds your muscles. When you feed your muscles they get bigger, and then your metabolism increases. You’ll never successfully burn fat if you don’t increase your metabolic rate. This is the rate in which your body uses energy even in a resting state.

The more energy your body uses in a resting state the more fat your body will naturally be burning even while your sleeping.

On top of your food combining you need to introduce a good exercise program into your fat burning regime. Exercise makes you stronger, and when you get stronger your muscles grow. When your muscles grow you increase your metabolism, and your body burns fat faster then you could have imagined.

All this is achieved without the need of any fad diets, or expensive diet supplements.



Review Of Truth About Abs Program

Eric Bonilla asked:

A flat somach is the goal of most people in gyms, all over the world, but like anything worth having, a flat stomach is hard to achieve It’s hard in that your workouts have to be high intensity or should be anyway , and your nutritional plan must include healthy foods with at least 5 to 6 small meals a day.

In essence, you could say that it’s an easy path to a flat stomach. All you have to do is perform high intensity workouts, consume nutritious meals through out the day , and lastly perform interval based cardio training, and a flat stomach is yours.

We all know the difficulty comes from the discipline, desire, and determination to adhere to a lifestyle like the one described above. If it was easy the weight loss industry wouldn’t be a billion dollar indusrty with people looking for potions, pills, and the magic bullet.

Here are 3 tips to a Flat Stomach

1. Strength Training- I spoke earlier in the article about the magic bullet everyone is seeking. The magic bullet everyone should be looking for is strength training.The reason people tend to look past strength training is the hard work that’s involved with strength training. The person who adheres to a strength training program will be rewarded greatly.

Strength training adds muscle to your frame which not only tones your body, but more importantly muscle is metabolically active tissue. What does this mean? It means more calories burned which means more fat burned even when you sleep. If a flat stomach is your goal you must workout- Start today.

2. Balanced Meals- A balanced meal means including a lean form of protein, complex carbohydrate, and a healthy fat. Often time’s people leave protein out of their meal. In reality all macronutrients are important, but protein is the most important if a flat stomach is your goal. Not only does protein help build muscle tissue, and we know how important muscle tissue is, i.e. elevated metabolism, but protein is very costly to the body meaning, it takes calories(energy) to digest protein. Complex carbohydrates supply the body with energy to fuel your workouts and everyday tasks. Get your complex carbohydrates from vegetables and fruit

Healthy fats- Healthy fat provides 9 calories per gram as opposed to 4 calories a gram for protein and complex carbohydrates. Also healthy fat supports a healthy immune system,and actually helps your body burn the bad fat.

3. Consistency- Congratulations on initiating healthy habits. You’re now eating healthy and exercising. You now know to get a flat stomach, healthy eating,and exercise is essential. However, if you’re nutritional and exercise plan are inconsistent your results will suffer dramatically, which means a flat stomach just isn’t going to happen. Stay consistent with your program and a flat stomach will be yours.

Hope these three tips helped, but don’t wait there is no better time than the present to Get started. You will improve your health dramatically and flatten that stomach.