Most people are in a constant struggle with their abs trying to expose them to the world but always seem to fail. Below we will share a few tips to help you win this battle.
1. CARDIO
Like it or not you can do all the weight training you want with your abs, but this is not going to be enough. You need to up your cardio levels so you start burning fat which in turn will let your abs be more visible. So first tip is to do some cardio like sprinting or guerrilla cardio which was discussed in the previous blog post.
2. DIET
Their is a famous saying “Abs are made in the kitchen, not in the gym”. Without the proper diet you can kiss your chances of good abs good bye. You really do need to keep your carbs low at night, protein high, and sodium low. The basics of a diet shoudl be enough to drop the belly fat and expose the abs.
3. Weighted Abs
Would you do 4 sets of bench press at 50 reps each with just the bar? not to many people would why should you do the same with abs? Add some weight to your exercises to actually build more muscles around the abs. This is already assuming you are on the right diet and cardio levels, but doing abs with weights is a great way to develop the actual abdominal muscles and make them larger and more defined.
4. WATER
When you think you have drank enough, you havent even gotten started. The pros drink more then a gallon of water a day so try and drink as much water as you possibly can. Make it part of your day, this flushes out fat and unwanted toxins from your body.
5. Flexing
When not in the gym, while driving your car, showering, or whatever you do keep your abs tight and flexed. Don’t ever let your stomach hang. Always keep the abs tight and sucked in, this in itself will train your abs to become tighter and can give visibly better results.
6. Shower Time
When in the shower, get some soap and lather it up around your abdominal and love handle sections. Now massage the soap into your abs and love handles vigorously up and down feeling the fat moving. What this does is break down the fat pockets and makes them easier to burn. This is done best before a workout. Haven t you ever seen those “ab creams” and they say to rub them vigorously around your abdominal area for a few minutes? guess what your actually doing, yea the same thing as with the soap

An interview that will reveal some of the key secrets to losing stomach fat and getting six pack abs much faster…

CB: Mike, you have a site, The Truth About Six Pack Abs. So… what the heck is the truth?

MG: Well, from what I see on a daily basis, one of the most common fitness goals people have is to get a flatter stomach and if possible, achieve some sort of a “six pack abs” appearance to their stomach. Unfortunately, most people struggle for years without ever achieving this goal. Instead, I see so many people waste so much of their time on worthless abdominal exercises, and falling for every gimmick product that comes onto their TV screen promising them a 6-pack in only 2 minutes a day while sitting on their couch.

To be honest, seeing so many people over the years waste their hard earned money on all of these worthless ab gadgets, machines, ab belts, and bogus fat loss pills was really getting under my skin.

That’s why I developed my Truth about Six Pack Abs Program. Over the last couple years, this program I developed has gained popularity worldwide, and has now recently become the most popular abs program on the internet with tens of thousands of people in over 100 countries using my system.

So what’s the truth? The truth is that people are looking in the wrong direction to achieve this goal… abdominal exercises are NOT the answer to six pack abs! Sounds counterintuitive I know. In fact, ab-specific exercises are the LEAST important training aspect in getting a six pack.

Most people think there must be some magical “underground” abs exercise that is going to finally get them their six-pack after years of struggling.

The fact is, the real solution to seeing a visible six-pack is bringing your body fat percentage down to a low enough level to where the abs become visible. Most people already have them hiding under there and don’t know it. This is generally about 10% body fat or lower for men, and about 16-18% for women from my experience.

Heck, even my 7-year old nephew has a six pack… do you think he got that by doing “abs exercises”? No way! He has a six pack because his body fat percentage is extremely low since he’s so active running around playing all day at his age.

So the most important aspect to getting visible abs is actually a properly designed full body training program, combined with good nutrition that can be maintained for life (instead of a short-term gimmick diet).

CB: For a beginner, how much focus needs to be on abs? What other exercises would you give them for fat loss?

MG: For beginners, I generally start them off with the most basic bodyweight exercises such as bw squats, bw lunges, bw step-ups, pushups, inverted body rows, along with basic dumbbell exercises like overhead presses, rows, etc. We also work on body stabilizing exercises like planks and side planks and a few stability ball exercises to make sure they’ve learned to properly engage their entire “core” area in stablizing the body.

CB: What type of cardio/interval training do you use for fat loss?

MG: The programs I design are almost entirely based on high intensity resistance training instead of cardio. In fact, my resistance training workouts get people sweating and huffing and puffing much more than any boring cardio workout ever will.

The bottom line based on research as well as my personal experience… cardio is NOT necessary for fat loss! In fact, some of the leanest people I know NEVER do traditional cardio. Personally, I haven’t stepped foot on a treadmill, elliptical machine, or stationary bike in about 8 years and I maintain single digit body fat year round.

Now don’t get me wrong about the cardio thing… in reality, I actually work on exercises that are much tougher and more intense than traditional cardio… I prefer wind sprints, hill sprints, swimming sprints, speed rope jumping, etc to complement my resistance training… all of which are more anaerobic in nature than aerobic.

This type of training stimulates a vastly higher metabolic response in the body than steady pace cardio.

Of course, most people can’t just jump right into doing wind sprints without injury until they’ve gotten themselves into pretty good shape first. I use various resistance training methods and interval training for most people before they are ever ready to even attempt any type of sprinting.

CB: Tell us about your favorite bodyweight exercises and how you use them in a fat loss program.

MG: I like to combine bodyweight exercises and free weight exercises into what I call “tri-sets” or “quad-sets” (aka – mini circuits). Basically, I pick 3 or 4 exercises that don’t work the same body movements (non-competing) and combine them into high intensity mini-circuits for my clients.

A great example would be:

1. mountain climbers for 20-30 seconds

2. dumbbell squat & presses (combination squat then press overhead)

3. stability ball leg curl-ins

4. stability ball plank holds (a little harder than a floor plank)

This type of circuit can be done without much rest at all between exercises and we would repeat the circuit several times before moving to a new circuit. This creates a high intensity fat burning workout that works almost every muscle in the entire body.

The 2nd part of the abdominals interview will come shortly and we’ll cover the most important aspect… nutrition for fat loss!

Everyday people email me to get the answer to the age-old question of “What are the best core abdominal workouts for ripping tight six pack abs?”

Unfortunately the answer that I give has not changed….and the answer is None! There is not one single ab workout that in isolation will create enough of a metabolic response in your body to promote fat loss.

You can imagine since I am a personal fitness trainer, nutritional guide and fitness professional I am always being approached by people asking what the “best types of exercises and workouts are for losing stubborn stomach fat.” Or… What are the most effective stomach workouts in order to bring out visible six pack abs?” The problem with this is that most of the time, people with excess stomach fat are looking to try to uncover their abs via some “miracle fitness program that focuses just on abs” that is going to slash the fat off their abs in no time flat.

So back to the most highly asked fitness question…What are the Best Core Fitness Workouts that Promote Six Pack Abdominals?

The thing is… they are going about the problem entirely the wrong way! The truth is that you don’t lose stomach fat or get ripped six pack abs by doing ab workouts.

When you spend your energy doing abdominal exercise after abdominal exercise, crunch after crunch with hopes of flattening your stomach and bringing out those sexy 6-pack abs; you are simply wasting your time and energy. What you should be doing is the correct workout program that will actually reduce your body fat for ever.

If I were to choose an answer as to what the best exercises are for losing belly fat, my answer would probably surprise the ’sit-up’ out of you. On the top of the list you would find exercises such as the following:

various forms of squats, lunges, deadlifts, clean & presses, snatches, swings, presses and pulls, mountain climbers, sprinting, etc.

Back when I spent hours training people on the one-on-one personal training level, I would entail much of the above mentioned moves in my clients workouts. I almost always would design fully body workouts such as listed above instead of abs exercises directly targeting the midsection.

However that’s not the final answer…The way you combine those full body exercises into a strategic workout that maximizes your metabolism is also very crucial.

Don’t get me wrong… I do recommend a certain amount of exercises that directly target the abs and core, but these are only a small fraction of the programs I design for my clients as your time is better spent focusing on the full body exercises that stimulate the greatest hormonal and metabolic changes within the body. You know what else is really cool about doing these full body workouts that I teach? In addition, to actually working the larger muscles such as your chest, back and legs; you also will have the opportunity to tone your arms (triceps, biceps, and shoulders) as well as “GUESS WHAT?” …..YOUR ABS!

Nutrition is without a doubt the “king of getting a six pack”. I have heard it said that six packs are baked in the kitchen and not in the gym.

So let’s clear this up for good…

Stop wasting so much of your time focusing on sit-ups, crunches, leg raises, and all those silly worthless “abs contraptions” in your efforts to try to develop 6-pack abs. Instead focus on high intensity full body lifts using combination multi-joint exercises all strategically combined into highly effective fat loss workouts. If you add the right fitness plan that is not necessarily geared towards losing belly fat, but geared towards building lean muscle and you also focus on eating to support your workouts and allow your muscles to grow, then you will burn belly fat!

By the end of this article, you should have gained enough new knowledge on this subject to be able to explain it?s main points to another person.

Instead of the classic ab task routines that we see so regularly with crunches, situps, leg lifts, etc… I like to give my readers better options for metabolism-boosting high intensity workouts that work their whole body while also lookive their abs.

I’m open to show you an example nowadays of one of my beloved ab workouts that doesn’t involve any direct ab tasks at all. It’s in a tri-set system (alike to a super-set but alternating between 3 tasks).

Ask yourself a few simple questions to determine if you fully understand the concepts that we have went over so far.

Here goes:

1a. rebel Dumbbell Rows

1b. Front Squats with Barbell

1c. Mountain Climbers on flooringing

A good rep system to use with this could be 3-4 sets of 8 reps for each task, or more sets for minus reps, such as 5 sets of 5 reps of each task. Mountain climbers can be done for a time time (such as 30 seconds) instead of “reps”.

rebel dumbbell rows are done early in a pushup arrange with the hands on 2 dumbbells. You then row one dumbbell up while stabilizing your body with the other arm. beget the dumbbell back to the ground and rotate the rowing arm while stabilizing with the converse arm. This stabilizing look during the rows creates incredible work for your whole midsection staple locale. expect me… you’ll feel it in the abs!

Front squats are done alike to back squats, however with the barbell in front of your body on the front of your shoulders instead of breathering on the better back as in back squats. You alleviate the barbell on your shoulders by crossing your arms and roughly your fists into the bar against your shoulders while custody your elbows out in front of the body. This takes a little observe at first, so you will want to obtain a professional teacher at your gym to help you with the form. Front squats compel furthest stabilization power from the abs due to the barbell import being shifted to the front of the body instead of the back. Even however this is typically a leg task, you’ll feel this one in the abs big time!

Mountain climbers are done by early in a pushup arrange and then shuffling your feet in and out so that your knees are emotive in under your chest and then back out to early arrange. It place of resembles climbing a mountain but puncture on the flooring. If you want an later account, you can also rearrange your hands 8-10 inches forwards and backward in addition to the leg actions. This actually makes it a gorged body task and greatly more tough than paradigm mountain climbers.

After ultimate each task, breather about 30 seconds before early the next task. remainder about 1-2 notes after completing each “tri-set” before repeating.

This will give you one of the best ab workouts you’ve ever had lacking even liability any direct ab tasks. You’ll see what I mean after you try it!

If you are jaded of flaw to get evident six pack abs, think behind the traditional ab tasks and bogus ab tool apparatus, and find out the authentic fat debit for abs candor at www.SexyAbdominals.com Best Ab Exercises & Workouts for Abdominals

It is the most desired, most envied part of the body, the six-pack abs. Probably at some point of your life you have looked in a mirror and tried to imagine what you would look like with a flat stomach, and for some reason even though it is heavily desired by most people, abs are often given up on. Many people do not want to take the time or give themselves the discipline to get the ripped abs. Lets face it, it takes a lot of time and dedication to achieve the perfect abs, and once you get them, it’s not like you can stop working on them. I believe where most people fail in their quest for great abs is there eating habits, no one wants to give up their food. Eating food is probably one of the most incredible feelings, when you take a bite of that big juicy steak, or pasta; there are so many different types of food too. Eating correctly while working out is probably the best thing you can do for your abs. I always see these commercials of miracle supplements that make people lose weight like crazy, and even though they might work it doesn’t mean that they are healthy for you. The problem that most of those people run into, is that after they stop being on the pills, they gain all their weight back and sometimes even more, because they failed to build a workout system or a healthy eating habit.

The best thing to do other than eating correctly is starting a daily workout routine like hip hop abs or rockin body. Now abs are the same as any other muscles in the body, it needs to be worked out, but if you work it out every day, your abs will get fatigued. Fatigued muscles are not the goal, so it would be smart to workout your abs like any other muscles, every other day. Another problem people run into is that if you have not been working out your abs, than they probably have no strength. So if you start by trying some crazy abdominal workout routines you can really injure yourself, and it most likely will be your back. You need to protect your back when doing abdominal workouts; it is actually really smart to workout your lower back while working out your abs. But when you do start trying to get those hot abs, make sure you start off small with normal crunches or if you are at a gym using a machine, than start with a small weight. Another thing to watch for is technique, technique is another area where people injure themselves, they try to strain and press, they start to use their arms more than their stomachs, right technique is better than a hundred wrong abdominal crunches.

So if your starting to get that desire for flat abs, remember it is going to take a lot of time and hard work. You will have to throw away the sugars and the unhealthy food. You will need to be patient as you start off small so you can build your abdominal strength before you go onto the more challenging workouts.

Here’s the problem. Many abdominal exercises that are recommended to develop the abs are not necessarily the best method to get that sexy abs appearance. This is evidenced by the fact that abdominal exercises are one of the hottest, and yet, most controversial topics in the fitness and exercise industry. And despite the hundreds of ab gadgets, gimmicks, and exercise machines that flood the market, that sexy six-pack abs appearance evades the masses.If you really want flat sexy abs that look like a six pack, losing belly fat is the MOST important factor. To get the sexy abs you desire, you must lose the belly fat that is covering them up. To be honest, you probably already have decent abs. They just happen to be covered up by extra flabby stomach fat.Although most people tend to focus on abdominal exercises to make their stomach flatter and more like a six-pack, you will be better served by performing exercises that will help lose the belly fat. This can be accomplished by focusing the majority of your training time with special combinations of high intensity full-body, multi-joint exercises. In other words, exercises that work the largest portions of the body at once.Exercises that work the large muscle groups of the legs, upper and lower back, and chest give you the biggest metabolic bang for your buck in terms of abdominal fat loss. Some examples are lunges, squats and deadlifts. Completed in high intensity super-set, tri-set, or circuit fashion, these exercises will give you the best fat-burning and metabolism boosting response from your workouts.When it comes to abdominal-specific exercises, resistance is key. Steer clear of performing hundreds of crunches and other meaningless abs exercises that barely give your abdominals enough resistance to work against. Don’t waste your time with exercises that you can do more than 20 or 25 reps. That is a clear sign that you are not doing an exercise that provides enough resistance to the abs. You want enough resistance from abs exercises to get you down into the 6-15 rep range per set.Generally, the higher resistance abdominal exercises involve raising/curling the legs and pelvis either upward or inward closer to the trunk. A couple great examples of these higher resistance abdominal exercises are hanging leg raises or knee raises using a “pelvic curl up,” or an exercise like lying hip thrusts.One of the best kept secrets for flat sexy abs is to focus on exercises that lose belly fat. Core body exercises that work the largest muscle groups result in the biggest fat burning gains. And, always remember that when it comes to abdominal-specific exercises, higher resistance exercises that involve curling/raising the legs and pelvis upward or inward develop the abs to the best extent possible.

Trying to work on your lower ab can be difficult and frustrating.  Especially when you’re not sure which exercises to do.  So, what I’m going to do is share with you the best lower ab workout.  That way, you’ll be able to have a great set of abs.The best lower ab workout is:1.  Leg raises.  This exercise can be done with you lying on the ground.  You’ll start off by letting your legs lay flat on the ground and then lift them straight up.  This will work your lower ab, which will really help you get a great stomach.You should do 4 sets of 15 reps.2.  Full crunches.  These can be done with a machine at your local gym or with you lying on the ground.  Full crunches consist of doing reverse crunches and regular crunches simultaneously at the same time.  It’s not as hard as it sounds.  You’ll do a regular crunch while at the same time, lifting your butt off the ground.You should feel your abs tightened from this movement.  You should do 3 sets of 20 reps with this exercise.3.  Hanging knee raises.  This is another exercise that’s part of the best lower ab workout.  Hanging knee raises can be done by hanging on a pull up bar at the gym.  While you’re hanging, you should lift your knees straight up.  You can do 2 sets of 20 reps.4.  reverse crunches.  Another exercise in the best lower ab workout is reverse crunches.  As stated above, all you have to do is lie on the ground in the same position as you would do a regular crunch, and lift your butt off the ground.  Do 3 sets of 10 reps.This is a lower ab workout that will help you hit the lower part of your abdomen muscles.  If you are serious about getting your stomach in shape and looking good, be sure to use the tips above.  It’ll help you get the best looking mid section.

Trying to get great abs fast can be frustrating and a hassle.  Especially when you don’t know how to do it.  So, what I’m going to do is share with you the fastest way to get great abs.  That way, you’ll be able to get a nice looking midsection.The fastest way to get great abs are:1.  The first thing you need to do if you want to get a 6 pack fast is to eat healthy and frequently.  This is very important if you are serious about getting abs fast.  Eating healthy and frequently will help you burn belly fat that would normally hide your abdominal muscles.The foods you should eat includes dark green veggies, red apples, grapefruit, lean meats and fish, yogurts, cottage cheese, nuts, and whole wheat bread.  You should also eat every two hours.  Depending on what time you wake up in the morning, you should eat around 6-8 times a day.2.  The next fastest way to get great abs is to actually do ab exercises.  These exercises should be hit your upper and lower abs, as well as work your obliques.  Exercises that you should include into your workout are cable crunches, hanging leg raises, incline sit ups, full crunches, and knee raises.You should work on your abs at least 2 times a week.3.  The third way to get a great 6 pack is to do cardio exercises.  This will help you burn the fat that’s covering your abs.  The cardio exercises that you could do includes swimming, jogging, riding your bike, or taking a fitness class.  You should do cardio at least 3 times a week.This is the fastest way to get great abs.  If you really want to have nice midsection, make sure you follow the tips that I mentioned above.  It’ll help you get the best looking abdomen.   Also, be sure you are consistent on your efforts if you want to see results fast.

We have come to the final part for my “abs food” article and i will be covering the rest of the abs food in this article

6th abs food for your abs diet – Turkey and Other Lean Meats

Turkey Breast – Turkey contains almost one-third of your daily requirements of niacin and vitamin B6.However, do avoid roasting self-basting bired as they are likely to be injected with fats.

Beef- Beef is the top food source for creatine – the substance that your body uses when you are lifting weights. However, extra care and caution needs to be undertaken when choosing the right type of beef meat as beef itself contains saturated fats. Keep a lookout for rounds or extra-lean; sirloins and New York strips for they are far less fatty than prime ribs and T-bones.

Tuna and Salmon – These fishes contains omega-3 fatty acids and protein. The omega-3 fatty acids helps lower the level of leptin in your body .The lower your leptin levels, the harder it is your body to store fats. Therefore, consuming more tuna and salmon will decrease your body’s capability to store fats

7th abs food for your abs diet – Unsweetened oatmeal

When it comes to the carbohydrates that you do take in, you want to make the most of your allotted calories. Oatmeal is a masterpiece in achieving this feat as it is able to provide you with more volume per calorie, thus helping you feel full. Choose only instant unsweetened Oatmeal as preflavoured Oatmeal often comes as a package with sugar calories. Studies have also shown that Oatmeal helps to keep our insulin levels stable by sustaining blood sugar levels longer than many other food. Keeping the insulin level is important as an increased level of insulin level will slow down our metabolism rate and will promote fats storage. Oatmeal also raises the level of testosterone in your body, helping your body to build muscle more effectively and boosting your sex drive.

Preparation of oatmeal : Enhance the flavor of unsweetened oatmeal by adding milk, berries, cinnamon or protein powder to enhance the taste and made it a complete meal.

8th abs food for your abs diet – Low-sodium cottage cheese

Protein is the key nutrient u will need for any base diet plan as it promotes muscle maintenance. However, not all proteins are the same. Choose only slow digesting protein sources as it will help keep you satisfied for the longest, preventing your body from sending the ” I am still hungry” signal to your brain. Cottage cheese being a great source of casein protein ( one of the slowest digesting protein sources ) is able to fulfill these 2 criteria to being a healthy source of protein. Go for only low-sodium cottage cheese to minimize water retention in your body as far as possible.

An effective workout program only works well with an effective abs diet. As long as you devote attention to keep to your abs diet, getting the 6 pack abs you desire is no longer an impossible feat to achieve !