Abs Diet

3 Parts of a Complete Advanced Workout for Abdominals

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Targeted abdominal exercises are great – they zone in on those “difficult-to-reach” abdominal muscles and work your muscles hard. However, if you’re really serious about getting six pack abs, you’ll need an advanced workout for abdominals.

I used to have this notion that if I just did an insane number of sit ups everyday, I’d get the rock-hard abs of my dreams. I later on discovered that no matter how many sit ups I did, it just simply wasn’t enough.

Doing sit ups like a mad man is clearly not the answer to getting six pack abs. I know this now, and YOU should be aware of it, too. What most fitness experts are saying might come as a surprise, but they’re actually right – abdominal exercises alone are not the sole solution for great chiseled abs.

To get the most out of your advanced workout for abdominals, you need to consider these 3 important aspects:

1. Full body workout. Think about it: what good can those six pack abs do if the rest of your body isn’t in sync? Have you ever seen athletes do nothing BUT abdominal muscles training? I don’t think I ever have.

Working your ENTIRE body as opposed to just one area is the best way to go. Why? Think of your muscles as a web of intricate power lines that store and produce energy. You can’t expect the rest of your body to function at its maximum potential if you only work out one part.

Your advanced workout for abdominals should be reinforced with a full body exercise routine. Here are some full body workouts that you can choose from:

  • Kick Boxing
  • Yoga
  • Tai Chi
  • Pilates

2. Healthy diet. Following a low-fat diet is the 2nd aspect to a complete and advanced workout for abdominals. Consuming less fat will help you get leaner, and a leaner body can easily get muscle definition.

While maintaining a balanced diet, you can include a variety of power foods like the following:

  • Lean meats
  • Tofu
  • Beans
  • Vegetables and Fruits

3. Midsection targeting. Targeted ab exercises is at the core of any successful advanced workout for abdominals. They not only tone your abdominal muscles, but also they define them. When done every other day, you’ll begin to see results in no time at all.

There are a variety of abdominal muscles exercises to choose from. Here are just a few examples to get you started:

  • Ball Crunches
  • Bicycles
  • Weighted Sit Ups
  • Full Body Crunches

So, eat well, get a full body workout often, and target your abdominals with core-specific exercises. Combining all three aspects will definitely ensure the best advanced workout for abdominals.

Did I miss out on anything? Add #4 to the list by entering your comments below.

How to Get Flat Stomach By Obeying These 4 Simple Rules!…

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Everyone wants to look their very best in order to boost their self confidence. One of the confidence-boosting factors include having a flat stomach because you can wear anything you want, even those tight skinny jeans you recently bought. Sometimes you wonder “how to get flat stomach?” It’s really pretty simple but you will need the utmost dedication to strictly follow all the rules in order to get that sexy abs.

Rule#1

The first rule on how to get flat stomach is eating right. A lot of people may struggle to correct their eating habits because they have been used to eating a lot of junk food, a habit that can cause health problems in the long run. When you’re trying to lose body fat, exercising won’t be much help if you don’t change your eating habits. For this, you need to aim for well balanced and nutritional meals which should be consumed in smaller portions in your new five to six meal servings each day. This kind of eating habit increases your metabolism, which in turn will signal your body to burn more fat in the process.

If you seriously want a flat stomach, a good eating strategy will get you there fast. The problem is that  most diets are only temporary and can cause you to gain even more fat in the long-run. I recently purchased the Diet Solution program and found it to be great approach to eating for a flat stomach. The author, Isabel, take a realistic approach to eating that ultimately has your body burn fat, even when you’re not in the gym. Click here to start eating to get a flat stomach…

Rule#2

Another how to get flat stomach rule you should perpetually practice is having a cardio exercise at least three times a week. This is the way to burn off the calories you’re taking in as well as those stubborn fat deposits you currently have. You don’t always have to jog, run, or sprint for your cardio workout. Why not try fun activities such as dancing or perhaps playing sports? As long as the activity gets your heart rate up, you’re burning fat and calories.

Rule#3

For the third how to get flat stomach rule, we also recommend having an interval training at least twice a week to burn more calories and to boost your metabolism even more. Interval trainings are rigorous workouts such as intense aerobic exercises, weight training, and any other sweat-pumping activities where you workout at about 80-90% for a short time period, followed by a period of less intensity. Then repeat. Click here to learn about an insanely effective type of interval training…

Rule#4

If you haven’t already, you should also work your abs to tone your stomach muscles AND the rest of your body. As you lose some fat on your mid-section, you will eventually have a flatter stomach and in the long run, you will see those abdominal muscles emerging. This is the last key factor on how to get flat stomach. ;-)

What other rules do you have to get a flatter stomach? Share them by commenting below.

“Who Else Wants to Tighten Lower Abs With These 3 Proven Keys?”

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Start building tight abs the right way…

You may have worked hard…exercised regularly and eaten right. You may have even seen some encouraging signs of progress: maybe you’ve lost an inch or two from your waist. Maybe your favorite pair of jeans or dress fits a little better…but, then you notice that your lower abs are just not as tight as you expected them to be…

People just like you are looking for ways to tighten lower abs. It is probably one of the hardest (if not THE hardest) part of the abs to show. It’s that stubborn little pooch women usually complain about or that extra flab of fat that keep men from buttoning their pants effortlessly.

Did you know that the lower abs is both the last to lose belly fat when you’re exercising and eating right and the first to gain belly fat when you’re not? OUCH!

This is because of the average man and woman’s hormonal make up. Your body naturally stores fat in your lower abs first (especially men) for survival reasons.

Even worse, cortisol, a hormone released by the body when it is under stress, further contributes to the build-up of fat around the waist…Did that just doubled your stress right there?

Ok, by the time you finish reading this article, you’ll will have learned 3 proven ways to both tighten lower abs and make your hormones actually help keep the fat off your belly…

Ready? Let’s get started with the most obvious…

1) Perform specific exercises to tighten lower abs…

What’s a successful ab workout program without specific exercises to tighten lower abs? There are quite a few options to choose from, but here are 3 of my favorite lower abs exercises that will give you great overall results:

Abdominal Bicycle Crunch

woman-doing-bicycle-abs-crunches-1 woman-doing-bicycle-abs-crunches-2

Reverse Abdominal Crunches

 

Hanging Leg Raises

2) Lower Your Overall Body Fat %

What good is having tight lower abs if they’re hidden behind a layer or two of belly fat? I mean, you want to tighten lower abs AND have them look great, right?

Well, the best way to get your lower abs to look like they’ve gone to abdominal boot camp is by lowering your overall body fat. That would be your primary goal here.

Targeted abs exercises won’t be enough…Have you noticed this? Once you get your total body fat to the ideal, things will get much easier, you’ll see.

If you know what your total body fat percentage is you’ll know how much fat you’ll need to burn in the process. In this case, like in many others, knowledge is power.

And the fastest way to burn off body fat is to do interval training. It allows you to burn off fat in the least amount of time. Sweet!

The other way to lower your overall body fat % is to INCREASE your muscle % through resistance training. Don’t worry ladies, you won’t look like a bodybuilder if you do this right.

Interval training is great for fat-burning in the short-term but muscle-building is BY FAR the best long-term strategy for keeping fat OFF your body…

If you’re serious about creating a healthy, lean body, there are 2 abs programs that I’ve found to give the best results: www.NoNonsense6Pack.com and www.GetHotAbs.com.

You can learn about these programs by clicking on the URL above.

Ok, Ready for tip#3?

3) Have a Good Eating Strategy (NOT Diet!)…

If you’re like me, you hate diets! I mean, if they really worked long-term, why do so many of us seem to go from one diet to another with no real long-term success. And you’ve probably heard that the diet industry is a multi-BILLION dollar industry. But where are the real results?!

…Ok, you already know diets are useless long-term but at the same time, you do need a good eating strategy. After all, what you eat is about 60-80% of having great abs.

So what’s the difference between a diet and a good eating strategy?

Here it is: a diet is short-term and many times requires starvation or the complete elimination of an entire food group (e.g. carbs, fat, etc). This just can’t work long-term and is doomed for failure at some point because it’s unrealistic.

An eating strategy on the other hand is a long-term approach because it deals with reality. No need to cut out EVERYTHING forever (impossible).

You’ll find that good eating strategy teaches you to restructure what you’re already doing in a way that tells your body to naturally release excess body fat…but you’re still eating when you’re hungry. No starvation. Yay!

The basics of a good eating strategy include eliminating excessively fatty foods from your diet, cutting down on highly processed foods, and drinking alcohol only every once and a while can do you more good than you can imagine.

Sticking to a well-rounded diet that’s loaded with whole grains, fresh fruits, colorful veggies, and lean meats/ protein will definitely set the motion toward a healthier, more fit you- without starving.

 

Do you need some more help with an effective long-term eating strategy?

After looking through a lot of programs, the diet solution is my favorite because Isabel (the program creator) uses common sense and real science to guide you through fat-burning meal plans that are for people that actually enjoy eating REAL food.

You can learn more about Isabel’s program by going to www.FatBurningMealPlans.com

I’m sure that by now you can see how these 3 tips can help you to tighten lower abs- starting today! But, as you’ve heard before, you have to take action!

Start by doing a couple of the lower abs and fat-burning exercises that we talked about in this article, then consider getting a full ab workout program and/or the diet solution…

To Your Success!

Still have problems tightening your lower abs? Let me know by entering your comments below.

The 3 Absolute Rules on How to Get Killer Abs!

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We’ve all wondered about how to get killer absat some point in our lives. After reading many articles in health magazines and websites, I’m sure you already know 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.

It’s not as hard as you think. It only seems like it because you haven’t even started yet. But once you get the ball rolling, things will just start to fall into place.

There are 3 key strategies to creating an effective fitness plan. No, it does not involve paying for a personal trainer or signing up for expensive pre-packed food to be delivered to your home. If you want to know how to get killer abs, simply keep in mind these 3 simple points:

  1. Healthy Eating
  2. Abs Targeting
  3. Complete Muscle Strengthening

Healthy Eating

 

Knowing what your body fat percentage can help you determine which foods you need to cut down on. You can easily find out what your body fat percentage is by asking your doctor or a fitness trainer at the gym.

If yours is especially high, that means you will need to work extra hard at building ab muscles. It also means you will need to change your diet.

No amount of sit ups or crunches will get you six pack abs if you have a considerable amount of fat surrounding your abdominal area. How to get killer abs when you’re battling the bulge? Start eating healthy, that’s how.

With a low fat diet, you can easily burn stored body fat. Try getting more leafy greens and lean meats into your meals. In the meantime, you need to avoid foods that are high in saturated fat, such as chips, French fries, fried chicken, and processed canned meat.

Abs Targeting

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

Doing 5-10 reps of each 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

 

While you work on your abdominals, it is also important that you strengthen and condition other muscle groups as well. Here’s 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

Choose from a wide array of full body workouts, including swimming, yoga, martial arts, and boxing.

How to get killer abs isn’t cryptic at all. You just have to cover all the bases – get your diet right, work on those abs, and involve the rest of your body.

3 Important Guidelines on How to Get Abs Fast

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Do you want to know how to get abs? There are so many formulas and fitness programs full of empty promises out in the market today that it’s very hard to tell which ones really work. Knowing the three most valuable components of a successful fitness plan, however, can spare you from having to deal with these so-called six pack secrets.

Here’s the thing. There are hardly any secrets when it comes to building six pack abs. Everything you need to know is just one click away, thanks to the wonders of technology. The tricky part is knowing where to look.

At first, I wasn’t sure how to get abs on my own; it took me a long time to adapt 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 find out by the time you’re done reading this piece.

You can put your wallet away because you won’t need it, that’s for sure. Customized diet packages, high-tech equipment, and miracle supplements are not required. Aren’t you relieved to hear that?

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

You do want to understand how to get abs fast, I get that. But diet and plain exercise alone aren’t going to be enough I’m afraid. Consider ALL three aspects and you might just be surprised how fast you can build abdominal muscles:

1. Committing to a healthy diet. Meals that are low-fat, high-protein, and packed with vitamins and other nutrients will allow your body to function at its peak. If you have a high body fat percentage, it would really be advisable to lessen your intake of fatty foods. Instead, load up on healthier food options like the following:

  • Tofu
  • Beans
  • Fish
  • A variety of fruits and vegetables
  • Low-fat yogurt

If you stick to a balanced, low-fat diet, you will be this much closer to getting six pack abs.

2. Creating a general exercise strategy. When planning your exercise strategy around how to get abs, you must consider three aspects – where, when, and how you work out. It is important to choose 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 in the privacy of your own home can be just as effective.

As far as time goes, it really depends what time of day you feel you’re at your most productive state. Some prefer exercising before going to work, some would do it right after. The most important thing is that you work out 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.

So commit to your diet, get comfortable with your general exercise strategy, and be consistent with your ab exercises beginning today. It won’t be long before you start to feel good and LOOK GOOD.

Are there other ways you can think of to get abs fast? Share them through your comments below.