6 Pack Diet -- 3 Delicious Meals that Burn Fat

People consider 6 pack diet as tasteless foods. It’s just so hard to avoid those mouthwatering foods, right? Well you are not alone. I know exactly how it feels. When you are so used to eating delicious meals, munching on carrot sticks is a torture.

Don't you just miss eating cheeseburgers, fries, and chocolates? Do you remember how heavenly they taste? I would give anything to eat these foods again without worrying about getting fat. Wouldn’t you?

Well, if you want to burn stubborn belly fat fast and easy you need to make some sacrifices. You can’t expect to build ripped abs without going through the pain. Yet, I need to tell you a secret! Eating tasty foods is possible even if you're on a 6 pack diet. You read it right. You can munch on delicious foods without worrying about gaining fat!

Proper nutrition is what makes a 6 pack diet successful. You need to learn which nutrients will help your body if you want to tone muscles. Protein is a nutrient that helps you build lean muscles. Carbohydrates provide fuel to your body. Fats can help keep your cravings in check and convince your brain that you are full. So, try to consume these three nutrients in your every day meals. I know. Many popular diets would be promoting the opposite. Yet, these nutrients will boost your workouts to high gear, believe me.

6 pack diet doesn't have to be boring. It does not necessarily mean you need to punish yourself by eating terrible meals. You don’t have to starve yourself to death either. All you need is a little creativity and it’s a piece of cake. There is always an alternative for your good old cheeseburgers, French fries, and chocolate bars.

Here, let me share with you 3 of the healthiest 6 pack diet recipes I know. These meals are just as delicious as your all time favorite cheeseburger. It would be just like eating your favorite fries and chocolate bar. However, there is a definite advantage -- these meals will give you six pack abs.

Sweet Potato Fries
Nutritional Information Per Serving
Calories- 184
Protein- 4
Carbohydrates- 39
Sugar- 10
Fiber- 6
Fat- 1
Saturated- 0
Trans- 0
Cholesterol- 0
Sodium- 72


INGREDIENTS:
4 large sweet potatoes
olive oil
2 tsp onion powder
1 tsp garlic powder
1 tsp oregano
1 tsp paprika
½ tsp ground cumin
¼ tsp cayenne pepper
1. Preheat your oven to 450 degrees.

2. Line your bakeware with a sheet of aluminum foil. Spray the aluminum foil with a little nonstick cooking spray.

3. Cut the sweet potatoes into 1/2 inch strips. Put them in a single layer on the baking sheet. Spray potatoes with oil spray and sprinkle spices. Place in oven for 30 minutes, turning once. This recipe makes 4 servings.

Turkey Burgers
Nutritional Information Per Serving
Calories- 208
Protein- 33
Carbohydrates- 7
Sugar- 0
Fiber- 5
Fat- 2
Saturated- 1
Trans- 0
Cholesterol- 81
Sodium- 112

INGREDIENTS:
1 pound of ground turkey breast
¼ cup oatmeal, uncooked
2 cups of frozen spinach, chopped
2 egg whites
Season with black pepper according to your desired taste
2 tsp garlic powder
1. Get a bowl and put the spinach there until it defrosts. Drain water with a colander.
2. Blend dry oatmeal in blender for 30 seconds.
3. Mix all ingredients together. Shape into 4 patties (approximately ½ inch thick).
Grill the burger patties, 3-4 minutes on each side. Serve and enjoy!

Chocolate Almond Protein Bars
Nutritional Information Per Serving
Calories- 355
Protein- 34
Carbohydrates- 13
Sugar- 1
Fiber- 8
Fat- 16
Saturated- 0
Trans- 0
Cholesterol- 53
Sodium- 141

INGREDIENTS:
3 scoops of Chocolate Protein Powder (each scoop should contain 20 grams of protein and less than 5 grams of carbs.)
1/3 cup flax meal
2 TBSP Almond Butter
¼ cup water
1 packet of Splenda

Mix everything in a large bowl and start stirring. Although it would look like there's isn't enough water, just keep stirring. After a while, the mixture will turn into a mass of sticky dough. Get half of the mixture and place it in a plastic wrap. Do the same for the remaining mixture. Shape the mixture into a bar while still in the plastic wrap. You can also try to put the mixture into a mold to make the shapes look more attractive. Put the molded chocolate in the freezer until they are cold enough to eat. Chill and then serve.

You see? You don't need to put up with your past 6 pack diet to get six pack abs quick. You don’t have to swallow every bite of horrible-tasting food just because you don’t want to get fat. These foods will make your no nonsense 6 pack diet exciting. You never have to miss your favorite foods ever again!

Building washboard abs needs hard work, the correct mindset, and plenty of self control. It's true that it can be easy. Yet, without the right program and proper nutrition, all your sweat will go to waste. Remember, in order for your body to make it through strenuous workouts, you need to supply it with proper nutrition.That's the most effective way to get abs. That boring and plain 6 pack diet might help your lose belly fat, but it won’t pacify your hunger. Now, your appetite and abs will both be happy with the help of these 6 pack diet recipes.

Six Pack Diet -- 3 Vital Nutrients For Your Abs

Are you eager to know the most excellent six pack diet? You don't have to buy expensive diet fads and magic pills. This guideline will help you get the six pack abs you want in no time.

If you want to have fast flat abs, eating a healthy diet is the answer. You can eat your way to six pack abs. One thing you should learn is the well-balanced diet that will kick your workouts to high gear.

Keeping your diet simple and healthy can help you burn fat easily. Don't forget that the foods you eat are the prime source of your energy. They can give you the nutrition that will help your body work properly.

You need to take in proper nutrition and avoid eating meals that can harm your health and body. Keep in mind that following the right six pack diet will make you burn belly fat fast. Let me share with you the 3 main nutrients that will complete your effective ways to get six pack abs.

1. Protein Rich Foods
Protein is one of the basic building blocks of the human body. It plays the most important role in your workout – build LEAN MUSCLES.

Protein can stabilize your energy levels and help your body become strong. It helps you repair damage cells and increase your body resistance. This will help you regain your strength back and condition your body for more advanced workout.

Fish, lean meat, eggs, beans, and yogurt are the protein rich foods you want to include in your diet. Try to eat these types of food especially after strenuous workouts.

2. Healthy Carbs
These foods have a big part in your daily life because this is the main source of your energy. It is the second most important element of a six pack diet.

Carbs helps you re fuel your body energy. These types of foods will help you push through the hardest routines.

Foods with healthy carbs include green leafy vegetables, bread, pasta, sweet potatoes, brown rice and cereals. They are the energy boosting foods you need to stand the long and hard training.
If you exclude carbs in your diet you’ll be prone to muscle loss. You can also reduce your metabolism.

3. Good Fats
Do you know that the third factor of a successful six pack diet is comprised of fats? Yes you read it right! Fats can be very helpful, depending on what kind of fats you’re going to eat.

According to scientific studies, experts use fats as an effective fat loss element. You won't get hungry frequently. So, you wouldn't get hungry often if you add fats in your meals. Good fats can be found in olive oil, nuts, and soy beans.

On the other hand, you must AVOID unhealthy fats. These are fats found in baked goods, deep fried food, junk foods, fast foods, pre mixed goods, and margarine products.

So don't forget, eat protein-rich foods, good carbs, and healthy fats.This is the most efficient six pack diet. This will also help you get used to a healthy lifestlye.

These are the three important components of an effective six pack diet. If you eat these healthy meals, you'll burn belly fat fast. Combine this with regular workouts and you’ll get your dream abs in no time.
Now you know the three nutrients that will complete an effective six pack diet. Don't forget, you should add protein, healthy carbs, and good fats in your every day meals. Avoiding those unhealthy foods can help you take care of your body inside-out. Eating proper nutrition will burn belly fat fast and easy.

3 Important Guidelines on How to Get Abs Fast

Self-proclaimed fitness gurus, exercise schemes, and fat-burning products out in the market today have made so many claims on how to get six pack abs. Knowing the three most valuable parts of a successful fitness plan, however, can spare you from having to deal with these so-called six pack secrets.

If you really think about it, there are really no secrets as far as building abdominal muscles is concerned. With just a click of your mouse, you have in front of you unlimited information on fitness and wellness. The tricky part is knowing EXACTLY where to look.

At first, I wasn’t sure how to get abs on my own; it took me a long time to get used to a system that worked for ME personally. With a little trial-and-error and a whole lot of research, I soon discovered what really did work. The good news is that you’ll know what I know by the time you’re done reading this piece.

I can tell you now that you won’t be spending any money. Customized diet packages, high-tech equipment, and miracle supplements are not required. Aren’t you relieved to hear that?

However, you will need to improve your lifestyle. Easier said than done, I know, but with a positive outlook, some dedication, and determination, it can be done.

If you want to know how to get abs, you’ll need to eat right and exercise right. But a total fitness makeover does not only entail changing your diet and including exercise. Consider ALL three parts and you might just be surprised how fast you can build abdominal muscles:

1. Committing to a healthy, flat stomach diet. For your body to move in top condition, choose food that are low in fat, high in protein, and rich with vitamins and other nutrients. It would be ideal to have very minimal fat content in your diet, especially if you’re battling the bulge. The following food options, on the other hand, are really good for you:

• Lean, Organic meats
• Whole grains (whole wheat, brown rice, oatmeal, etc.)
• Beans
• Fish (salmon, tuna, sea bass, etc.)
• A variety of organic fruits and vegetables

With a low-fat nutrition-packed diet, you can get those ripped abs in no time.

2. Creating a consistent exercise strategy. When planning your exercise strategy around how to get abs, you must think about these three aspects – where, when, and how you work out. It is important to select an environment that is most advantageous for you.

If you feel that doing cardio with other people motivates you more, then you can easily join your local gym or sign up for a fitness class at your community center. If you’re the shy type, working out alone can be just as effective.

You yourself will be able to say what time of the day you think you can exercise best. Some prefer exercising first thing in the morning, while others feel more comfortable working out at night. However, always keep in mind that it would be best to perform these exercises at a consistent time.

3. Performing exercises that target your abs. The last aspect on how to get abs consists of targeted abdominal exercises. Doing crunches, sit ups, and bicycles regularly will get that midsection toned and ripped in no time.

The bottomline truth regarding six pack abs is that you need to commit to your diet, get comfortable with your general exercise strategy, and be consistent with your ab exercises beginning today. Before you know it, you’ll be the envy of everybody else.

How to Have a Flat Stomach without Overspending

I haven’t met anyone who didn’t want to know how to get a flat stomach. But because of financial constraints and very busy schedules, many of you have certainly felt defeated.

Save Money
How much do gym memberships cost nowadays? I haven’t been to one in such a long time, but I bet they’re still very high-priced. And that doesn’t include “miscellaneous” charges like personal trainer fees and such.
Question is: do you need a prestigious gym membership to get a flat tummy? No, not really. If you want to find out how to have a flat stomach, you can clearly do so without spending your hard-earned money on gym membership.

If you’re loaded and you don’t mind paying for gym membership, then you shouldn’t even worry about it. There are plenty of perks to being a committed gym member. It’s just that gym memberships aren’t a necessity, so don’t despair if you don’t have one.

Instead, work on your abs in the privacy of your own home. It’s convenient and stress-free – sounds good, doesn’t it.

Haven’t stepped in the shower? That’s OK. Waiting for a package to be delivered? Stick around for the courier guy. Got nothing new to wear? No one’s going to care!

How to have a flat stomach without breaking the bank? Don’t go anywhere and work out right in the middle of your living room.

Save Time
As busy individuals, it is hard to find the time for other things. Work, school, family affairs, and even SLEEP can eat up a lot of hours. No wonder many consider exercise as a dispensable pastime.

That shouldn’t be the case. True enough, an flexible schedule will show you how to have a flat stomach.
You are free to decide when, where, and what time you want to exercise. For as long as you do your fitness routine regularly, it really doesn’t matter what time of day you decide to work out. Keep a planner so you know when and where to squeeze in your workout.

If anything, consistently working out at a specific time of day can be very habit-forming. Before you even realize it, you won’t need to make an effort to plan out your fitness schedule; it’ll just be as natural as…going to the bathroom.

Working out for a flat stomach shouldn’t be disruptive; in fact, it should create a well-rounded lifestyle for you. Save on time and money, but put in the same, if not more, effort into your fitness program, no matter where you are, no matter what time of day. Who knows, other people could turn to YOU and ask how to have a flat stomach.

How to Get Killer Abs – 3 Things to Remember

Most, if not all of you who are reading this, want to learn how to get killer abs. After going over countless articles in health magazines and websites, I’m sure you are aware that there are many ways to achieve it. The secret (if there is one) is that you integrate the RIGHT strategies instead of just relying on one.

If you think about it, it’s really not that complicated. It only feels like it because you haven’t even started anything. It’s just like that saying – you have to at least get your feet wet before you know if the water’s fine.
There are 3 basic strategies to creating successful fitness plan. I’m happy to say that you won’t be needing your lifetime savings for this. If you want to know how to get killer abs, simply keep these 3 points in mind:

1. Earing for a Flat Stomach
2. Abs Targeting
3. Complete Muscle Strengthening

Healthy Eating
Knowing what your body fat percentage is can help you determine which foods you need to cut down on. Simply go to your local fitness center or clinic and ask how you can get your body fat percentage.
An above-average body fat percentage will require you to work a little harder than most. It also means you will need to change your diet.

The simple truth about six pack abs: If you have excess body fat around your abdominal area, it would definitely require more than just doing an infinite number of sit ups and crunches. How to get killer abs when you’re battling the bulge? Start eating right, that’s how.

With a diet low in fat content, you can easily burn stored body fat. Reacquaint yourself with vegetables and fruits your mom used to shove down your throat as a kid. French fries, chips, fried chicken, and other foods high in saturated fat must be excluded from your diet entirely, or at least eaten sparingly.

Abs Targeting
Abs targeting can be called the icing on the cake since it directly involves your abdominal muscles. With excess fat out of the way, you can get your abs into shape just by doing 3 abs targeting exercises every other day. You now have a better idea how a healthy, low fat diet can be beneficial while doing targeted abs exercises.

Doing 5-10 reps of every exercise, while gradually increasing your reps as your fitness level improves, is how to get killer abs. Sit ups, crunches, and bicycles are examples of very basic yet highly effective abs targeting exercises.

Complete Muscle Strengthening
During your fitness program, you can’t possibly neglect other muscle groups. I’ll tell you why:

• You get faster, long-lasting results
• You reduce the risk of injury
• You give your abdominal muscles a break
• You allow your whole body to get in shape

You can do various full body workouts like martial arts, swimming, and other sports.
How to get killer abs isn’t a mystery at all. You just have to keep all 3 important points in check – get your diet right, work on those abs, and involve the rest of your body.

3 Tips on How to Get Nice Abs

I bet my hand this is not the first piece you’ve read on how to get nice abs. Sometimes, it may all seem like a chore. As a result, you end up achieving nothing at all.

The best way to work out your abs is by making it as comfortable and as fun as possible. It will require you to do some WORK. But as with any other form of labor, you must enjoy every minute to really get the most out of it.

You have to realize that the WHERE is just as significant as the what, when, why, and how in an effective six pack abs program. Answering this question will better help you understand how to get nice abs.

Establishing a favorable workout environment allows your mind and body to become at ease even while doing the most challenging of exercises. As a result, you can form a routine that is both fun and hassle-free. I mean, who wouldn’t want a satisfying workout experience?

The More the Merrier
If you get motivation from working with others or if you generally need support while doing your ab routine, then going to the gym or other exercise facilities would be ideal for you. You can check out establishments that are near your home, office, or school. Surely, some of them even offer free trial periods. After a few visits and you’re still quite happy with the facilities, then you can sign up for a regular membership.
People you work out with can certainly show you how to get nice abs, especially if they have ripped abs themselves. Working out with equally driven individuals can be very encouraging, and you can even pick up more tips along the way.

The Lone Star
Each individual is unique, that’s why working out in public isn’t for everyone. The thought of keeping up with the exercise maniac next to you can be somewhat intimidating, I get that.

But don’t fret because you can still get results fast even when you work out on your own. The best part is that you won’t even have to leave your house.

How to get nice abs at home, you ask? You can start by picking a spot in your living room, garage, basement, or any other spacious and well-ventilated area.

The Right Stuff
Having inexpensive abdominal fitness equipment can be useful and fun. An exercise mat, some weights, an exercise ball, and workout videos are just a few examples.

Storage shouldn’t be a problem because you can easily keep them in a nearby closet or room. Less hassle and double the fun, that’s what we’re going for.

Consistency and determination will definitely lead you to fully understand how to get nice abs. By picking the most convenient and comfortable workout environment, you can enjoy every minute and get really nice abs in no time at all.

Top 4 Home Exercise for Abdominals Workouts

Performing a highly efficient exercise for abdominals doesn’t have to be done on an expensive piece of gym equipment. As a matter of fact, I’ve met a lot of men and women who did just fine with their abs without spending a single cent.

In a recent scientific study done at San Diego State University, they tested over 10 abdominal exercises and weeded out the least effective of the group. The ones listed below were categorized as the top 4. These clear-cut yet effective drills can help you achieve a much firmer, flatter stomach in just weeks.

With your exercise for abdominals, and just about anything you need to get done, much dedication and hard work are needed. No matter how physically fit you are, the truth about six pack abs is that they don’t just happen overnight, you can bet on it. Also, it’s very important to recognize the helpful effects of proper nutrition in any fitness program.

Your exercise for abdominals must consist of at least 3 of the following: Bicycle exercise, Ball Crunches, Weighted Sit Ups, and Full Body Crunches. Doing each 3-4 times a week should do your abdominals a lot of good. You can start off easy then increase the frequency as time goes; 5 reps at 3 sets each exercise sounds about right. You’re not competing against anyone but yourself, so don’t feel like you need to speed things up carelessly because you might just incur injuries in the process.

1. The Bicycle. Lie on the floor, position your hands on each side of your head, bring your legs up by bending at the knees, and plant your feet firmly on the ground. This is how you’d want to start this drill every time. Then, raise one leg at a time, mimicking a cycling movement in the air. As you perform cycling movements with your legs, touch your left elbow to your right knee as it comes up, and repeat with your right elbow on your left knee this time.

2. Ball Crunches. This exercise for abdominals requires an exercise ball. Those aren’t really hard to come by (and they’re very reasonably priced, too). To start off, sit on the ball and find your balance. Plant both feet firmly on the ground. Lower your back leisurely and don’t stop until your torso is completely parallel to the floor. Lift your upper body as you would with a regular crunch and stop halfway up. Hold it there for a few seconds then lean back against the ball again.

3. Weighted Sit Ups. Lie back on the floor, bend your knees, and keep your feet flat on the ground. Using a light weight, like a hardbound book or a water bottle, place it over your chest and hold it down with your hands. Lift your shoulders off the floor slowly without moving your legs. Once you’ve reached a challenging angle, hold that position, slowly go back down to the floor, and start over.

4. Full Body Crunches. You’re really going to work up a sweat with this exercise for abdominals. Lie on the floor again, cross your arms over your chest, and keep those knees bent. Lift your torso off the ground while you pull in both knees toward your pelvis. Hold it there for a second, assume the original position, then start over.

Don’t forget to keep your abdominal muscles taut with every exercise for abdominals. With a healthy meal plan and a regular fitness program, you're sure to get 6 pack abs that your colleagues will be jealous of.

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5 Things You Can Do to Tighten Lower Abs

Everyone is looking for means to tighten lower abs. I can imagine how frustrating it can be since it’s one of the most difficult muscle groups to get to. It’s that stubborn little pooch women usually complain about; that extra flab of fat that keep men from buttoning their pants effortlessly.

The rarely known truth about six pack abs: it is difficult to zero in on your lower abs. I, myself, had a hard time with it. I was so stressed all the time, which, as it turned out, didn’t help at all because this hormone cortisol released by the body every time you’re stressed out played a big role in the accumulation of belly fat. That just increased my stress level right there.

You’re probably asking how you can tighten lower abs. The best way to get your lower abs to look like they’ve gone through abdominal boot camp is by LOSING OVERALL BODY WEIGHT. Always keep that at the top of your list.

Targeted abs exercises won’t be enough, I tell you. After you’ve lost excess body fat, everything else will soon follow.

If you know what your total body fat percentage is, you’ll know how much fat you’ll need to work off. You know what people say – knowledge is power.

You can start to tighten lower abs by forming good 'eating for a flat stomach' habits. Just by eliminating unnecessary junk, like overly processed foods, alcohol, and food high in unhealthy fats and sugars, you can enjoy a beneficially healthful diet. Instead, load up on fresh fruits, whole grains, high-proteins, and vegetables, and prepare them in any way you want.

COMMITTING TO A FULL BODY WORKOUT ROUTINE will most certainly give you toned abs and improve your overall health.

Perform cardiovascular exercises 3-5 times a week for at least half an hour. Mix it up so you don’t get bored. There’s running, swimming, martial arts – the possibilities are endless!

Involving your entire body in exercises will tighten lower abs better. With high spirits and endorphins swimming in your blood stream, there’s really no stopping you from getting the body of your dreams.
What’s a successful ab workout routine without EXECUTING WIDE-RANGE AND SPECIFIC LOWER AB EXERCISES? There are quite a few options to choose from, but here are some exercises for lower abs that you can check out:

• Exercise Ball Ab Crunches
• Reverse Abdominal Leg Crunches
• Hanging Leg Raises

STAYING MOTIVATED AND FOLLOWING THROUGH is vital, especially when things start to feel repetitive and bland. Involving friends and family members can get you that extra support you need to follow through, even after you’ve attained ripped lower abs.

True enough, keeping these five important points in mind while working to tighten lower abs can only get you fast results.

4 Important Things to Remember When Shopping for Abdominal Fitness Equipment

Buying abdominal fitness equipment is like shopping for any other item at the mall. It can be a little intimidating, I know. But with these 4 points to ponder on, shopping could be a breeze.

1. How exactly do you fulfill your “want?”
Think about it: you’re not exactly walking into a store to purchase something trivial as a pack of gum. After all, most of these exercise equipment can be somewhat costly. That’s why you have to think these things through.

Of course, you want something a practical and effective way get six pack abs. You probably would also want something you can easily store.

Consider it as an INVESTMENT. Abdominal fitness equipment may come cheap, but more often than not, they don’t last too long.

Cost will always be a factor. But take note, you must never sacrifice quality for a few pennies saved. Aside from the cost, you must consider the brand of a product, extended warranty offers, and customer testimonials
Payment plans can actually help you decide on what to buy. You can get a little confused with the number of choices out in the market. But factoring in the price and available payment plans, either by the store or your credit card company, can help you decide which one you can actually go for.

2. What do you REALLY need?
You should be after RESULTS and not just the brand name of a product. The most frequently advertised abdominal fitness equipment aren’t necessarily the best in the market, you know.

Basically, you need to balance “flash” with “function.”
Forget about your neighbor’s flashy new exercise machine for a second. If you’re a fitness novice, you would want something simple and easy to operate. As time goes by, your abdominal muscles become more defined, and you eventually move up the next level.

You can always start with an exercise ball. They hardly cost anything, but the results you can get by using them regularly can be astonishing.

3. Compare, compare, compare!
Taking your time to decide on something is ideal. Buying the first abdominal fitness equipment you find could just prove to be a hassle. Think of the money you can save if you just spent a little more time canvassing for items.

The truth about abs equipment shopping: Nothing is worse than buyer’s remorse, believe you me.
If you have a particular kind of equipment in mind, check with different brands. Watch out for storewide sales, compare product specifications, and ask for extended warranties. If you’re willing to shell out some cash for exercise equipment, you got to end up with the best one there is.

When you pay for a service or product, you can only expect that they perform well. Ask yourself the following questions: are you actually getting the latest model? Will the cost still be acceptable if you factor in shipping fees? What if it breaks down? Can you have it replaced or repaired at once? Is there even an option for extended warranties?

Keep these 4 things in mind and you can’t go wrong. With just a little bit of homework and some product canvassing, you can absolutely score the best deals in abdominal fitness equipment.

3 Tips to Burn Fat and Build Abs Fast

Who wouldn’t want to build abs fast? Seriously. I don’t think I’ve ever met someone who wanted to take things slow as far as building no nonsense six pack abs go.

Fast and painless – that’s what we ALL want, don’t we. I’ll be honest with you, there are no miracle creams for it, but achieving ripped abs fast IS very doable. All you need to remember are these 3 simple facts:

1. Burn Fat Fast with a Fast Metabolism.
To increase your metabolism, you need to train hard for it. When you have a fast metabolism, your body is actually working WITH you to get rid of excess body fat. The first thing you need to do to increase your metabolism is to change your poor diet.

A low-fat diet is the first thing you should deal with to build abs fast. It would be much easier for your metabolism to kick into high gear if you eliminate starchy foods and unhealthy fats in your diet.

Avoid foods that are high in simple sugars and starches such as white bread, white rice, pastries, candy bars, and soda. Always go over the nutrition label of food packages and learn how to tell which ingredients are good or bad for you. The more effort you put into your food choices, the better your chances are for burning unwanted pounds and building muscle.

2. Burn Fat Fast with Body Heat.
When you exercise, your body temperature rises, and that in itself is very important. Your body stores fat for many reasons, particularly for the insulation of heat. Having too much body fat, however, isn’t healthy at all.
Taking advantage of heat properties can help build abs fast. How? There are a few ways of doing this:

• Wear an insulated exercise shirt under or over your workout clothes.
• Use abdominal wraps to keep your midsection warm and tight.
• Use other body wraps (e.g. thighs) to maximize your workout.

Remember to drink water before and after your workout because that will keep you hydrated.

3. Burn Fat Fast with Cardio Workouts.
Cardiovascular exercises not only boost your metabolic rate, but they also burn fat fast. Cardiovascular exercises provide you with a full body workout. Touching base with every muscle group in your body makes it easier for you to burn excess fat all over.

You may not be aware of it, but a lot of your daily activities already involve some cardio. Walking, for instance, is an excellent cardio workout. Walking to work, going up a flight of stairs, and even grocery shopping are very habit-forming and can easily be considered good cardio practices.

Combined with targeted abs exercises, full cardio workouts can definitely up your game and build abs fast. Other cardio workouts include more intense exercises like the following:

• Running
• Rowing
• Swimming
• Cycling
• Boxing

Working out isn’t a burden; it’s more of a lifestyle, really. Choose the right food, stay warm during workouts, and exercise regularly. Do that and you will definitely build six pack abs fast.

3 Easy Ways to Get a Flat Stomach in Days

Who wouldn’t want to get a flat stomach in days? Peers, acquaintances, and even complete strangers come up to me on a daily basis and express their frustrations about their flabby bellies. Believe it or not, I, myself, have gone through the same thing once upon a time.

Let me tell you that it CAN be done. With hard work and much discipline, your efforts will not go unnoticed. The thing is you have to truly believe in something before it can happen.

Someone said to me one time, “Don’t give up, especially before you even begin.” A flat stomach in days is doable…if you put your mind to it. These easy steps will most certainly help you get the flat tummy in just 30 days.
1. Cut down on the fat and avoidable carbs.
2. Perform cardiovascular training regularly.
3. Increase your water intake.

It wouldn’t be wise to totally scrap fats from your diet because some of them are actually quite beneficial. Be mindful of what you eat because ultimately, everything you take in translates to how you feel, the way your body performs, and, obviously, how you look.

Creating and sticking to a healthy flat stomach diet plan will require a little getting used to. For you to get that flat stomach fast, you must immediately let go of your poor eating habits and start picking the right kind of food.

The advantages of a low-fat diet are limitless. Aside from getting a leaner physique, your health will improve vastly. That only means you can live longer…happier.

Tweak your meal plans so you can get a flat stomach in days. Limit your fat-intake and concentrate on eating more fiber-rich foods and lean proteins.
Here’s a list of good, healthy options for food:

• Beans

• Tofu

• Whole Grains

• Green, Leafy Veggies

• Salmon

Now, these are what you need to avoid:

• Liquor

• Fried Food

• White Bread

• Candies

• Fruit Juice

It doesn’t stop at just eating healthy; you need to start on a cardiovascular workout plan as well. Living an active lifestyle will burn excess body fat, keeping your muscles nice and lean.

The 3^rd and final step is very basic – drink a lot of water. Increasing your water intake will detoxify and refresh you. It will also prevent several illnesses, such as kidney failure and dehydration.

To get a flat stomach in days, all you have to do is to commit to these simple yet beneficial steps. After a month-long battle with flab, you’ll definitely want to keep at it because good results can only motivate you to do even better.

Top 4 Exercises for Building Washboard Abs

Building washboard abs seems like a very difficult undertaking, when, in fact, it’s not. Before branding it as an impossible task, take on the challenge and discover for yourself how easy it truly is.

I remember when I got started with this whole six pack abs thing; I didn’t really get into it right away. After much research, however, I realized ANYONE who had determination and dedication can get completely ripped abs and found some good, no nonsense 6-pack abs reviews.

It’s a fact that targeted abs exercises can only speed things up for you. Combined with a well-balanced diet and frequent cardio training, targeted abs exercises will get rid of that undesirable flab and build your ab muscles.

Try to get in your targeted abs exercises 3 to 4 times a week and perform cardio in between those days. With these top 4 exercises for building washboard abs, you’ll soon find out how easy it is to get six pack abs:

Weighted Sit Ups

You won’t need much for this exercise except for small weights. You don’t have to buy dumbbells because anything that can simulate weight like a small bag of flour or two water bottles will do.
1. Lie on the ground and bring up your knees so your feet are flat on the floor.
2. Put the weights on your chest and keep them in place with both hands.
3. Lift your upper body slowly while keeping your lower half still.
4. Once you’ve reached a 45-degree angle, try and hold that position.
5. Go back down to the floor gradually to assume your starting position and repeat all the steps.

Full Body Crunches

Building washboard abs with full body crunches can help you get to your goal faster because it works your obliques, upper abs, and lower abs.
1. Position yourself on the floor again and begin doing your crunches.
2. As your upper body comes up for the crunch, keep your ab muscles tight, and lift your legs off the floor.
3. Gradually lower both your torso and legs back to the floor.

Ball Crunches

An exercise ball will come in handy for this drill and many others so I suggest you invest in one.
1. Sit on the ball and plant your feet firmly on the ground.
2. Roll your back against the ball without moving your feet. Stop when your thighs and upper body are parallel to the floor.
3. Perform regular crunches while keeping your balance.
4. Remember to keep those muscles tight.
5. Go back down to your original position and repeat the exercise.

Bicycle

1. Again, lie flat on the floor.
2. Place your hands behind each ear and bring your legs halfway up.
3. Begin a cycling motion with your legs, alternately bringing in each leg closer to your pelvis.
4. As your right knee comes up, twist your torso so your left elbow touches it. Then, do the same with the other side.

20 to 25 reps of each exercise will give both your upper and lower abdominals a great workout. Remember to keep your abdominal muscles tight and drink plenty of water. You’ll soon find out that getting washboard abs fast with these 4 great exercises is easy as pie.

Build My Abdominals – 3 Guidelines You Can Follow

“How do I build my abdominals?” It’s the question everyone is asking.
Asking yourself this question is surely the first real step to getting a six pack. It only means that you’re ready for a cool change. It also means that you’re tired of a mediocre body and you’ve realized that living healthier is the next and ONLY logical step to take.

Don’t be discouraged even before you’ve begun though. There are much more difficult things out there than getting six pack abs. Armed with the right tools, it will start to feel like a piece of cake.

How do you get six pack abs exactly? I feel that the real question is, “Where does one START?”

I must confess, I didn’t have any idea what to do when I started to build my abdominals. I struggled for days, weeks even, thinking about my initial course of action. Looking back, it would’ve been a whole lot easier for me from the beginning had I followed these 3 easy steps:
1. Re-evaluate your diet;
2. Burn excess body fat; and
3. Follow an abdominal muscles program.

Diet

Your diet is the easiest, most obvious thing you can control.

Ask yourself these questions: What have you been eating lately? What kinds of food have you prepared for your loved ones? Where do you usually go when you decide to eat out?

Altering my nutritional regimen definitely helped me build my abdominals. The way you look and FEEL are greatly affected by what you eat. By cutting down on bad fats, starchy foods, and sweets, you’re actually paving the way for your body to get in gear.

Word of advice: before spending a ridiculous amount of money on high tech exercise equipment and too-good-to-be-true miracle drugs, work on your diet first. You’ll be amazed how much time and money you can save just by doing that.

Burn Fat

Burning excess body fat is the next sensible step to this process. Excess – the term itself says it all. When you carry more fat than your body needs, it only makes it more difficult to define your muscles, especially your abdominals.

For me to build my abdominals, I had to perform full body workouts. Exercises that engage all muscle groups help burn more fat. Not only that, but they improve your health as well.

High-intensity aerobic exercises will give you the best fat burning outcome during and AFTER your workout. As you form this healthy habit, your body will respond positively and can only continue to burn fat long after you’ve exercised.

Abdominal Muscles Training

Combined with full body workouts, regular implementation of an abdominal training program will definitely get your ab muscles toned and buffed in no time. This was the third step I took to build my abdominals.

High-resistance ab exercises such as weighted sit ups and hanging leg raises build muscles fast and safe. After doing regular crunches and sit ups, it would be best if you tried exercises that will challenge you more. Remember, the higher the resistance, the faster you’re going to get ripped abs.

Following these 3 no nonsense 6 pack abs steps made it easier for me to build my abdominals, and it will do the same for you. So, start eating healthy, perform full body workouts, and hike up the resistance for your ab program today.

3 Important Aspects to Complete the Best Exercise for Lower Abdominals

What is the best exercise for lower abdominals? Has it ever occurred to you that you might be asking the wrong question? Instead, you should be asking yourself this: “HOW can I make the most out of my lower abdominals workout so I could have six pack abs fast?”

Physical fitness is a multi-billion dollar industry. Why? Because people like you and me will do almost anything we can to look good, and that includes spending money on gym memberships, dietary supplements, workout tools, and exercise equipment.

It’s cool that you want to get a flat stomach, but you must not stop there. Any successful fitness goal – whether it’s building biceps or, in this case, toning the abs – requires you to work your ENTIRE body. That’s why several abs exercise machines don’t give the best results when used alone.

For the best exercise for lower abdominals to work, you need to get in a complete body workout. To ensure well-rounded progress, you need to integrate all three aspects:
1. Low-fat diet;
2. Regular cardiovascular exercise; and
3. Targeted abdominal workout.

The way you eat will always affect the way you look and feel. If you exercise but eat foods high in fat and neglect the essential nutrients your body needs to build muscle, you’re only holding yourself back. This is why a low-fat, healthy diet is very important

Cut down on bad carbs and fats from your diet; eliminate them if you can. Instead, pack your diet with vegetables, fruits, lean meats, and whole grains. Stop stressing about the best exercise for lower abdominals for a second and think about eating frequent yet small and healthy meals.

It is a fact that following a low-fat, low-carb diet alone is also not enough. You have to exercise 3 times a week for about 45 minutes to an hour for you to increase your metabolism and, ultimately, develop muscle.
Cardiovascular workouts, such as jogging and swimming, are vital to a complete fitness plan. I, myself, put in a fitness video and workout from home if the weather is bad. You can easily do the same.

Once you’ve gotten your diet and cardio workout down, you can now focus on working those abs. So how does one go about doing the best exercise for lower abdominals?

Personally, I feel that leg raises are the most effective exercises for your lower abs. It’s not at all that complicated to do AND you can get so much out of it; it’s unbelievable.

All you need to do is lie flat on the floor, place your hands on each side, and raise both legs gradually until you reach a 45 degree angle. Then, lower your legs back down to the ground. Remember to tighten your abdominal muscles all through out the exercise.

To change it up a little, you can grip a ball in between your shins as you perform those raises.
Surely, reinforcing the best exercise for lower abdominals with a healthy diet and cardio is a sure-fire way to get ripped six pack abs and a rocking body.

Top 3 Ways to Build Lower Abs

People come up to me all the time and tell me how hard it is for them to build lower abs. After discussing a few things with them, I soon found out that they didn’t follow a complete fitness program…no wonder they were having problems.

Any successful fitness plan would involve working the entire body and not just your abdominal muscles. Also, exercising your butt off is never going to be enough; eating healthy plays a big part as well.

Surprisingly, many people don't realize the truth about six pack abs: you can have all the workout equipment on Earth, hire the best fitness instructors, sign up with all the prestigious gyms, and still not build lower abs if you don’t include ALL 3 steps in your fitness program:
1. Follow a balanced diet;
2. Perform regular cardiovascular exercise; and
3. Execute targeted lower abs exercises.

Doing one without the other two will do you some good. But that wouldn’t get you fast results, would it. Think about how quick you can reach your goal when you do all three.

Cutting down on your fat intake will allow your body to burn stored body fat. You would need to get rid of the layers of fat in your midsection for your muscles to show.

Including plenty of lean meats, whole grains, and just the right amount of fat in your diet will help build lower abs. Here are a few food items that you can stock up on the next time you find yourself in a supermarket:

• Leafy greens
• Colorful veggies (e.g. carrots, peas, cauliflower, bell peppers, asparagus)
• Brown rice
• Tofu
• Fresh fruits (e.g. berries, apples, bananas, oranges)
• Beans
• Nuts

Stay away from excessively fatty, processed, and starchy foods; they can only set you back from your objective. These are just a few things you need to avoid:

• Junk food
• Fast food
• Soda
• Candy
• Beer

To reinforce your diet, you must commit to a high-intensity cardiovascular routine. Performing cardio 2 to 3 times a week will definitely help you build lower abs fast. With cardio in your program, you can boost your metabolism and develop muscle simultaneously.

Walking, running, biking, swimming, yoga, and martial arts are just a few examples of full cardio exercises. Popping in a workout video is also a creative way to get your cardio workout. If you don’t want to shell out a lot of cash, you can easily watch cardio bits online or even rent from your local video store.

Once you’ve got your cardio and your diet covered, it’s time to further build lower abs with targeted abdominal exercises.

Full body crunches and regular crunches are two of the easiest, most effective core-specific exercises you can do. Go for 3 sets of each exercise at 20-25 reps per set. Doing these exercises at least 3 times a week will definitely do you a lot of good.

These three essential steps will certainly help you build lower abs…and FAST. Besides, it only takes about 30 minutes to an hour to complete your cardio and abs exercises, and even less to think about what to eat everyday. Stick to your program and you’ll get ripped abs sooner than you think.

Basic 8 Pack Abs Exercises You Can Do at Home

When someone first uttered the words “8 pack abs” to me, I honestly thought they were crazy. I mean, a six pack is already quite challenging to get AND keep; 8 pack abs are simply IMPOSSIBLE.
Or so I thought…

I soon realized that 8 pack abs aren’t impossible to get. With some determination, a balanced diet, and plenty of exercise, anyone can have a chiseled 8 pack…even YOU.

In this article, I’m going to stress on that last point – EXERCISE. With all the fancy gadgets that are keeping us preoccupied nowadays, exercise has been pushed down the hobbies list by many of you. If you think about it, it does require a lot of time and energy. But think about your objective for a second; wouldn’t a rock hard midsection be so much worth it?

There’s no better time to start than here and now. Try out these 4 basic ways to work out abs and you’ll get the hang of it in to time:

1. Weighted Sit Ups
2. Bicycles
3. Full Body Crunches
4. Curls

Weighted Sit Ups

For this exercise, you will need a small bag of flour or anything that can supply weight resistance. Try a little creativity – you can use your purse, a medium-sized bottle of water, or even your baby!
Now, lie down on the floor, bend your knees slightly, and plant your feet firmly on the ground. Hold down the weight on your chest with both hands to keep it from falling. Gradually lift your torso while keeping the lower half for you body completely still. Remember to keep those abdominal muscles tight. When you’re about 45 degrees off the ground, stay there for as long as you can, then assume your original position. Doing this simple exercise frequently will help you get those 8 pack abs.

Bicycle 


This one’s my favorite out of the bunch. Simply lie down on the floor, bring your knees up alternately, as if you were biking in air. While you’re doing that, place your hands behind your ears and twist your upper body toward the direction of your bent knee.

Full Body Crunches

They say that the most challenging exercise of all will only give you the best results. This, right here, will definitely push you to get those killer abs.

While lying on the floor, I’ll need you to place your hands across your chest, and slightly bend your knees. Now, come up as you would when you perform a regular crunch. Here comes the tricky part: while doing the crunches, try lifting your lower body at the same time. Your target is to form a sort of horse shoe shape with your body every time you go in for that crunch. Hold that position while you keep your abs tight, and then go back to your original position.

Curls

This is very similar to the upper body crunch, but instead of just focusing on the number of reps you do, you will be paying closer attention to contracting your ab muscles and maintaining your form. Place your hands on your abdomen and feel it contract. Slowly curl your head and shoulders upward then resume your original position.

So, here's the truth regarding six pack abs: Those who say that 8 pack abs are impossible to achieve are just too lazy to do it. Keep an open mind, work hard, and you can attain ANYTHING!

Get Six Pack Abs - 6 Reasons Your Diet Doesn't Work

Low calorie diets aren’t exactly the best way to go if you want to lose a few extra pounds or build muscle. Below are 6 main reasons why your low calorie diet isn’t working, and how it can actually stand in the way of you getting six pack abs:

1. Low Calorie Programs Could Lead to the Loss of Lean Muscle and the Decrease of Your Metabolism.

Sure, early in the program it would seem that you’re losing unwanted fat really fast. But, after a few weeks, you will soon discover that you’re losing muscle as well. When you want to get six pack abs, you do what you can to build muscle, not lose any.

Moreover, scientific studies show that low calorie diets contribute greatly in the reduction of your metabolism. If you think about it, losing lean muscle can only make you reduce your metabolic rate, making it even harder to get rid of excess fat.

2. Low Calorie Diets Won’t Get Your Body in Good Shape.

As your metabolic rate slows down during your low calorie diet, your body won’t start sculpting muscles. It would appear that you’re losing extra body fat, but you’re not going to get six pack abs that way, I promise you. You’re actually shrinking into a smaller version of you instead of becoming leaner. When you lose muscles, that doesn’t leave you with much to work with, does it. Is that really your idea of being in great shape?

3. Low Calorie Plans Will Only Increase Your Appetite.

I find this the most difficult part to deal with. Depriving yourself of ample calories will lead you to uncontrollable cravings. When you’re at your weakest point, you’ll start craving for delectably unhealthy food, and you destroy whatever you’ve worked hard for so far. History (and your own personal experiences, no doubt) will show that these tempting fatty, high-sugar delicacies could easily win the battle. The worst part is that no matter how hard you’ve worked to lose all that stubborn fat, they’re going to come back to haunt you some more.

4. Low Calorie Diets Can Even Set Off Fat Storage.

Bottom line is that your body is aware of what it needs. It may not know what specific diet you should be on, but it is completely aware of how it should run. This is where your body’s SURVIVAL INSTINCT comes to play. When your body isn’t getting enough calories it needs to function properly, it instinctively stores fat, rendering fat burning enzymes practically useless and making it hard for you to burn fat.

5. Low Calorie Diets Don’t Provide You With Sufficient Energy.

When you’re not getting enough calories, you’re not getting adequate nutrition, and that means your energy level is bound to decrease. That would explain why you feel more exhausted than usual. Think about how that will affect your workout performance – nothing short of futile, I’m sure.

If you don’t get enough energy, you won’t be able to carry out any of your daily routines successfully. You won’t be able to perform your workouts well nor will you be able to intensify them. Don’t think for a second that you can still get six pack abs without engaging in high-intensity exercises. Understand that dieting without physical exercise will never be enough to build muscle.

6. It Could Leave You Looking Far Worse Than When You Started.

Are you still convinced that a low calorie diet can be maintained for a long period of time? Even if you could, that would just be totally irresponsible. Your body can only take so much negligence. Eventually, your body is going to crash and you could find yourself right back where you started…or worse. You can’t possibly expect to get six pack abs that way, can you?

It’s clear that a low calorie diet is absolutely not the best way to get six pack abs. It’s bad for your overall health, it doesn’t do anything for muscle building, and it keeps your energy at a minimum. To get six pack abs, you need to follow a healthy, well-balanced diet. Add that to a regular fitness program and there’s really no stopping you.

2 Important Factors to a Successful Abdominals Exercise Program

Modifying your lifestyle to accommodate an efficient abdominals exercise program is necessary. If you desire killer abs, you need to take the necessary steps to improve your daily routine. After all, healthy living can only get you GREAT six pack abs fast.

It’s not easy to ignore rock hard six pack abs on a person even if you tried. Men and women are generally considered “hot” if they have chiseled abs.

Take a look at stars like Mark Wahlberg, Usher, and Brooke Burke; they maintain a fit image because THAT’S what people WANT. Who can deny that having rock hard six pack abs is plain sexy? I mean, who wouldn’t want to look that good.

You’re probably asking yourself, “How in the world can I get super chiseled abdominal muscles?” Don’t worry, I’ve asked myself the same question many times before.

The answer is simple: sticking to an abdominals exercise program that works.

There’s no need for any kind of wonder drug. You won’t need to buy top-of-the-line abs fitness equipment either. Anyone with the right attitude can get six pack abs by simply sticking to a healthy lifestyle.

Just below you will find the 2 most important aspects to any successful abdominals exercise program. Keep in mind that six pack abs don’t just happen overnight. It just requires some getting used to, that’s all.

1. Follow a Healthy, Well-balanced Diet. Sticking to healthy food options is the most basic step of the program. Changing your diet for the better is a great way to kick off your program.

Don’t think of dieting as a death sentence; if anything, healthy eating can only prolong your life.

By eliminating “bad fats” in your diet, you are giving your body the chance to burn existing stored fat. Saturated fat that’s almost always present in fast food and junk food is just not good for you. Period.

It’s not just fat you have to think about; there’s also the matter of cutting back on carbs. Loading up on carbohydrates will only slow you down. But you can’t completely take carbs out of your diet either.

2. Commit to a Challenging Exercise Routine. The second and final step to a successful abdominals exercise program is simply that – EXERCISE. Eating nutritious food will do you a lot of good, but without regular exercise, you are not allowing your body to reach its full potential.

The truth about getting six pack abs: With proper diet and regular exercise, there’s really no stopping you. To get you started on your personal abdominals exercise program, search through countless resources online or ask a certified physical expert.

Get Six Pack Abs Fast - Warm Up The Right Way

Have you ever felt like you’re getting ahead of yourself in your workout? In order to get six pack abs fast, we must go back to the essentials. If you are the type of person who underestimates the advantages of warming up before your training, I think you better continue reading.

If there’s anything worse than forgetting to do warm-ups at the beginning of your workout routine, it’s this – CONSCIOUSLY SCRAPPING it out completely.

Warm-ups: Revving the Human Machine

When driving an automobile, for example, do you step on the gas immediately after turning on the ignition? Some undoubtedly do, but that couldn’t be good for the car in the long run, could it? Like any machine, our body needs flexibility before engaging in any vigorous physical routine.

Laptop computers start up, defibulators charge, and clothing irons build up heat. The body works in a similar way. Thetruth about abs is that it still requires you to warm-up first; there are no exceptions.

Warm-ups give your muscles a short opening stroke. Just like John Alvino, author of “How to Get Ripped Abs,” said, there are a number of vital benefits to warming up. Including, but not limited to:

1. Raising your body temperature gradually to decrease joint friction;

2. Acting as the psychological foundation for your intense exercise routine; and

3. Lessening the risk of getting yourself hurt while working out.

Warming Up Step-by-Step

The best way to get six pack abs fast is to follow your workout program to the tee, and that includes warming up before anything else. Reserve at least ten minutes for your warm-up exercises. That should be plenty for an hour-long workout. Warming up is actually a PROCESS. You have to take advantage of it for you to get maximum results.

These steps include:

1. THE GENERAL WARM-UP. This step aims at all the major joints in your body. The general warm-up doesn’t have to take long (five minutes is enough), but you need to make sure that you’ve covered all the bases. You can start off by climbing a flight of stairs – that ought to get your blood pumping.

2. THE SEMI-SPECIFIC WARM-UP. John Alvino also calls it the Joint Prep. This type of warm-up, which should last around two minutes, acts as a “bridge” between general and specific warm-ups. Performing overhead squats, forward T-Flexion, reaching split squats, supine hip raises, and horizontal or A-Frame planks condition your joints and, consequently, reduce the risk of injury.

Congratulations! You are well on your way toward getting six pack abs fast!

3. THE SPECIFIC WARM-UP. This final kind of warm-up includes a range of lighter exercises you need to include in your session. The purpose of doing this is to preserve the intensity of your workout.

If your goal is to get six pack abs fast, you’re only required to do warm-up exercises that zone in on your abdominal muscles. Ab workouts are usually done at the last part of your session to avoid overtiredness of the abdominals and the obliques. If you are not sure what type of ab warm-up to perform, you can check out six pack abs videos on the Internet or ask a fitness guru for more information.

How to Do Proper Exercises for Abs

When you think about exercises for abs, you’re probably associating them with these two words: sit ups. Truth be told, they’re the most common form of abs exercise out there. They’re so frequently carried out that even a 10-year-old knows what they are.

Nevertheless, you need to recognize that there are other more effective exercises for building six pack abs than just sit ups. You need to mix them up, add some variety, and do them on a regular basis for you to get fast results.

For a full-proof overall fitness plan, combine abdominal exercises with a healthy diet plan and a full body workout. Keep all three components present and thriving, and you will definitely see results fast.

According to a recent study, bicycles, weighted sit ups, fully body crunches, and ball crunches are the 4 most effective exercises for abs. Read on and find out why:

1. Bicycles. Not only does it involve your obliques, upper abdominals, and lower abdominals, but it also works your legs, lower back, and arms. To begin, simply lie down on the ground and place your hands on the sides of your head. Bend your knees and begin alternating cycling movements with your legs. As your right knee comes in, lift and twist so that your left elbow touches it. Simply do the same on the other side.

2. Weighted Sit Ups. With these exercises for abs, your abdominal muscles get pushed a little further through resistance training. They’re very similar to regular sit ups so they’re not complicated to do at all. All you need for this exercise are light to moderately heavy weight simulators, like a pair of 1 lb. dumbbells or a hardbound book, which you will need to hold over your chest with your hands. Proceed by lifting your torso upward, holding it there for a few seconds, and coming back down, just like with regular sit ups.

3. Full Body Crunches. Like bicycles, this exercise targets almost the entire abdominal area and works your limbs as well. To begin, simply lie down, place your hands across your chest, and bend at the knees. Lift your torso up the floor and pull in both knees at the same time. Lie back down and start again.

4. Ball Crunches. These exercises for abs are responsible for working your entire core while promoting balance. You’ll have a lot of fun with this one, I promise. To start off, sit on an exercise ball. Lie back slowly until your upper body and thighs are parallel to the ground. Start doing regular crunches – you’ll instantly feel the added tension since you’re performing them on an unstable surface. The ball’s just there to provide lower back support and make it a little more challenging.

Work these 4 simple exercises for abs into your fitness program and you can bid farewell to excess belly fat for good.

3 Things to Remember When You Exercise for a Flat Stomach

It takes more than just wishful thinking (and even voodoo magic) to get six pack abs fast. You definitely need to watch what you eat and exercise for a flat stomach. Don’t lose sleep over it, it isn’t rocket science; just stay optimistic and read on.

You’re reminded everyday of the flat stomach you don’t have, and that annoys you, I’m sure. You’ve got fit models wearing close to nothing, infomercials and print ads that claim they have the answer, and people at the workplace who practically parade their buffed bodies for all to see. It’s really hard not to feel weary at times.

Take that wheel and steer yourself toward that amazingly sexy tummy yourself. When you exercise for a flat stomach, you need to carry out targeted workouts. So you need to hit it where it hurts – the flab.

The top six pack abs workout routines listed below should get you pumped and ready for more:

• Crunches
• Stomach Curls
• Knee to Chest Stretch
• Bicycles

Carrying out each in sets of 3 around 4 times a week at 10-25 reps per set should give your stomach a solid workout.

The next step to an effectual fitness program is to do full body exercises. You can definitely get more from your targeted abs workouts if you incorporate a concrete cardiovascular routine. These consist of running, swimming, martial arts, dancing, and even brisk walking.

Perform your full body workouts every other day, ideally in between the days when you do targeted abs. Putting in 40-60 minuets of cardio 3-4 times a week can prove to be very beneficial. Remember, overdoing it can lead to injuries, so it is best that you pace yourself.

Lastly, a proper diet will only support your exercise for a flat stomach. Quick tip: if you usually find yourself snacking at a particular time of day, like in the early morning, try to get in some exercise an hour before. That way, you don’t feel as guilty because your metabolism is actually working on overtime even after you’ve worked out.

If you think about it, healthy eating directly affects how you look. The hard work you invest to get nice abs in a monthwould all be just a waste if you don’t practice healthy eating. A regular exercise plan can only be maximized with the implementation of a good diet plan, keep that in mind.

Science and human anatomy have a lot to say about nutrition. However, it doesn’t take a scientist to determine which foods are essentially better for you. What you can do is spend more time in the supermarket’s fresh produce aisles and familiarize yourself with various fruits and vegetables. Doing more research can only be good.

Implement these three simple guidelines and say goodbye to flat stomach envy. Eat right and exercise for a flat stomach now!

How do I Build Abs Fast – The 3 Biggest Mistakes You Should Avoid

People always come to me and ask: “how will I truly build abs fast?” Most of the time,these people confess to me they find it challenging to get the most excellent result in the soonest time imaginable. But guess what? Having the proper tool for your abdominal programwill make a difference.

I must confess though, truth about abs: it requires a lot of HARD WORK and determination. Yet, it won't be enough. All your efforts will be put to waste if you don’t apply the most effective training routine. As I have observed these people who came to me, I noticed the common mistakes they did in the process.

So, for you to avoid making the same one, here are the 3 biggest mistakes you should NOT do:

1. Limiting from eating more than two meals each day

According to John Alvino, you must eat at least 5-6 meals daily for an excellent fat loss plan. Eating once or twice each day is not the best diet for a firm and tighter lower abs.

Working for a six pack fast requires ample nutrition. How would you feel after a stressful day at work? Don’t you desire to regain your strength and refresh yourself? Same idea when you’re working your muscles. After a hard exercise, your muscles need to replenish their strength. If you don’t eat properly, you will risk their health. Later on, this can result to muscle loss and damage. Furthermore, you will also slow down your metabolism considerably.

The key secret for a successful six pack abs diet is eating healthy foods at the right time. After your exercises, consume high-protein meals. Also, stay away from fatty foods and starchy carbs like junk foods, deep fried meals and pastries.

2. Believing that doing CARDIO alone will get your muscles

CARDIO workout is HELPFUL. However, it is not enough. To build abs fast, you will need to carry out several workouts, not just ONE. Resistance training and weight lifting are some of the best complete body drills that will form your muscles. Performing these workouts combined with abs-targeting exercises will have those abs ripped sooner than you think. One important reminder though, you should do these workouts on a regular basis at least 4 times a week, every other day. For your cardio option, perform them during the days when you’re not performing your usual exercise.

3. Over-Training

Some people could not take the pain of strenuous exercises. Yet, others believe that overworking themselves will get them better results quicker. Well, that’s a big misunderstanding. Over-training won’t get you near six pack abs. Why? Because you can injure yourself in the process, physically and mentally. This will wear your muscles, and worst comes to worst, tear them into pieces.

Don't forget, your goal is to perform an effective program. It won’t be efficient at all when you don’t perform it precisely. Over-training won’t give the most excellent outcome simply because you won’t be able to do each workout with consistency.

So start off with performing 5 reps for each set of exercise then slowly increase your reps as you go on. This will give your muscles ample recovery time. Plus, it will also prepare your muscles for more advanced routines in the future.

Don’t commit the same mistakes such as these. Applying the proper training will lead you to your fitness success. Just carry out a highly nutritious diet, carry out your workouts with accuracy and don’t ever think that ONE workout will build abs fast. Now that you  know the "get 6 pack abs secrets", start doing it as soon as possible! Eventually, you’ll be satisfied with the fruits of your hard work and efforts.

The Best Way to Work Abs at Home– 3 Most Effective Exercise for Abs

Do you find gym memberships too costly? Won't be able to leave the kids at home? No need to worry! If you desire the best way to work abs, you don't have to sign up for an extravagant gym membership!

Don’t get me wrong. Going to the gym can be beneficial in lots of ways. Yet, it is not required when you want to get 6 pack abs fast. Performing workouts that will get you fast outcome is the best way to work abs. And guess what? You won’t even need a workout gadget to do it.

Even if effective program is vital in muscle building, proper nutrition is just as essential. So if I were you, you might want to begin eating a protein-rich, low-fat, low-carb meal every day. When you’re done with this, you can begin performing your routines wherever you want, anytime of the day. These are the 3 most effective home exercise for abs:

1. Bicycles

You will need a yoga mat for this drill. Just lie on a flat surface and place your hands behind your head. Bend your knees a little and maintain your feet firm on the ground.

Then raise your legs and do a cycling motion in mid air. As you do this, touch your right elbow to your left knee as it goes up.  Same procedure should be done on the other side until you complete the entire set.

2. Ball Crunches

This routine is my favorite one as I think it is the best way to work abs.  It’s very efficient when you want to get ripped abs fast. However, it requires a lot more effort carry out than the other routines. For this one, you need a medicine ball. Place the ball on the ground and sit on it. Then, lean back carefully until your torso is parallel to the floor.  While doing this, try to keep your balance. Now slowly lift your torso until you reach a U-form. Hold that position as long as you can and then go back down. Repeat each step until you completed all your reps.

3. Full Body Crunches

Again, rest your back on your mat. Put your arms on your chest. Bring your torso up while you bring in your knees towards your pelvis. Keep that position for a few seconds and repeat the steps.

As you do these exercises, it is significant to keep your ab muscles tight. If you want the best way to work abs, keep in mind that you must do these exercises correctly as instructed. Do these 4 times a week at 10-25 reps for 3 sets each.

Truth about abs: Do these abs workouts with proper nutrition will be the best way to work abs. Now who says staying at home won’t build abs fast?