six pack abs

How to Burn Belly Fat Fast through a Successful Diet

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If you want to burn belly fat fast, good exercise is just not enough. All the hard work will be useless if you don’t know how to follow a correct and successful diet. Many reading materials suggest different ideas about the right diet for your workout. The question is, is it really successful?

When you’re on a diet, it doesn’t mean that you only have to eat crackers and one full meal a day. That’s not how it works.

Knowing the right food to eat plays a big role in building your muscle. It is important to remember certain guidelines on following a successful diet to burn belly fat fast. Let me show you 3 essential facts on diet for six pack abs:

1. Consume Protein Rich Food

Protein is extremely important in building lean muscles. It also accelerates your metabolism and stabilizes your energy levels. Furthermore, it can help reconstruct new cells and repair existing cells.

Lean meat, fish, eggs, low-fat yogurt and beans are some of the foods which are high in protein. You might want to include these in your meals, especially after you workout. You want your abdominal muscles to be in great condition to burn belly fat fast.

2. Carbohydrates are Good

 

Many experts claimed that carbs are not good for your diet. They say that carbohydrates make you gain fat. Actually, they do have a point in a certain way. We can’t deny the truth that consuming A LOT of carbs can really make you fat. However, excluding carbs in your diet will not give you six pack abs. Why?

Lack of carbohydrates in your diet can lead to muscle loss. It can decrease your metabolic rate. Thus, you must know what kinds of food to eat that contain good carbs. This is essential when you really want to burn belly fat fast because carbs are great source of energy. It also refuels our body cells.  You will need that when you work hard for six pack abs.

You should eat foods rich in fiber like green leafy vegetables. Carbohydrates are also good depending on sources you want to eat. To burn belly fat fast, you should avoid processed foods and refined grains because these are the starchy carbs that can be bad for your diet. You can concentrate on eating unrefined and natural carbs like brown rice, sweet potatoes and oatmeal. Another substance you should avoid is sugar. The only acceptable sugary substance you can eat is fructose, mostly found in fruits. But, you must not eat too much fruit.

3. Eating Healthy Fats

 

Most people are afraid to include fats in their diet. Well, the truth is, you shouldn’t be.  Fats have a great effect in a fat loss diet. It helps you control hunger, blood sugar and insulin. Determining the healthy ones from the bad ones is all you need to do to burn belly fat fast.

You must avoid the two worst fats found in foods today: trans fat and saturated fat.  Trans fat are man-made fats found in baked goods and margarine products.  You can find saturated fat in animal protein source and dairy fats like cheese, whole milk and red meats. Both kinds of fat cannot only affect your workout badly but also it can cause harmful diseases like heart problems.

However, fat sources like olive oil, nuts and soybeans are healthy fats that contribute to fat loss and lowering cholesterol level. So, include these types of food in your diet.

Just follow these three important facts in your diet and you will see good results. Excellent exercise with the right dietary plan can definitely burn belly fat fast. Not to mention it will also lead you to a healthy lifestyle.

Top 4 Exercises for Abs

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When you hear the words “exercises for abs,” you probably have these two words in mind: sit ups. Let’s face it, they’re the most common form of abs exercise out there. I wouldn’t be surprised if my grandmother knew what they were.

You have to understand, however, that sit ups aren’t the only moves you can do to get six pack abs. You need to mix them up, add some variety, and do them regularly for you to get fast results.

Combining these abdominal muscle exercises with a total body workout and a well-balanced diet is practically full-proof. If you work hard at keeping these three elements alive in your daily routine, you simply can’t go wrong.

According to a recent study, bicycles, weighted sit ups, fully body crunches, and ball crunches are the 4 most effective exercises for abs. Here’s 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. For this exercise, you need to lie on the floor and touch your fingers to your ears. Bend your knees and begin alternating cycling movements with your legs. When your left knee comes up, lift your torso off the floor, twist to the left, and touch it with your right elbow. Simply do the same on the other side.

2. Weighted Sit Ups. These exercises for abs add resistance to your workout, giving your abs a little extra to work with. They’re very similar to regular sit ups so they’re not complicated to do at all. You will need some small weights, like a pair of light dumbbells, and you must secure them on your chest with both hands. Now, lift your shoulders off the floor as you would with regular sit ups.

3. Full Body Crunches. Like bicycles, this exercise targets almost the entire abdominal area and works your limbs as well. All you have to do is lie on the floor, bend both knees, and cross your arms over your chest. As you raise your shoulders for that crunch, pull in your knees simultaneously. Go back down and start all over.

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. First, take an exercise ball and sit on it. Roll the ball underneath until your back is resting on it and your thighs are parallel to the floor. Begin doing crunches as you would on a flat surface. The ball’s just there to provide lower back support and make it a little more challenging.

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

How Did I Lose My Belly Fat – My Success Secrets

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Losing weight requires hard work.  Yet, if you don’t do it right, you’ll waste all your efforts.  At first, I did not even think that losing weight could be easy for me.  I have searched everywhere for the right tools that will help me lose my belly fat.

A lot of products claim they have the answer for your six pack abs goal.  However, how will you know which one says the truth about it all?  That’s why I want to share with you my 3 little secrets which had helped me lose my belly fat in no time.  Just continue reading and you’ll see that you can get six pack abs like a piece of cake.

1. Choosing the Right Food to Eat.

You might consider dieting as a painful task.  When I was planning a diet to lose my belly fat, I thought this meant I need to restrain myself from eating.  Well, that’s not how it is.  When you want to build six pack abs, you need to live a healthy well-balanced diet.  Not eating the right food which contains the proper nutrition will not make your body lean, instead, you will experience muscle loss.

A successful diet for six pack abs should contain hi-protein and well-balanced meals.  Also include foods which contain good fats like avocado, vegetable oil and nuts. This kind of diet will increase your metabolism and build lean muscles all over your body.

2. Full Body and Abs-Targeting Workouts Combined.

 

When I started working out to lose my belly fat, I made a big mistake.  I thought that cardio workout is the best way to get six pack abs.  Truth is cardio workouts can burn fat but not as good as full body workouts.  Performing full body workouts can tone every muscle group in your entire body.  It increases your body resistance and burns fat faster.  Push-ups, weight lifting, swimming and yoga are some of the full body exercises you can do.

As you go on, you also need to focus on sculpting muscles in your midsection.  Doing abs-targeting exercises help you tone and shape your abdominal muscles.  Crunches and bicycles are two of the simplest, yet effective, abs-targeting exercises. That’s what I did to lose my belly fat.

Remember, to get six pack abs, the key is HARD WORK. Combined abs-targeting exercises and full body workouts will boost your training program to the highest level.

3. Stocking up on the Right Tools

 

At some part of my training, I get intimidated with all the work I have to do to lose my belly fat.  Sometimes, I also don’t know the proper way to perform my training. I wanted to get the most out of my workouts, so I searched for the complete tool that can help me achieve my six pack abs goal.  I want the tools that will keep me motivated and make working out fun.

You don’t need to buy any expensive equipment to lose weight easy.  You can do your workouts anywhere you want at any time suitable for you. Interactive workout videos and workout music are some of the tools you want to have in handy. Also, you want to read books that will give a complete guideline for your six pack abs program.  This will give you more tips on how to do your exercises properly.  Not to mention, these reading materials will also provide a good dietary chart to help you keep track of the foods you should eat.

These 3 secrets that helped me lose my belly fat will, no doubt, get you six pack abs faster.  Who knows, maybe next time, you’ll be the one revealing your lean body secrets.

Have you lost belly fats through other means? Share your own secrets by entering a comment below.

Exercise for Abdominals – Best 4 You Can Do At Home

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Performing a good exercise for abdominalsdoesn’t have to be done on an expensive piece of gym equipment. In fact, you don’t have to go anywhere else or spend on extravagant machines to work those abs.

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 bunch. The exercises enumerated below were 4 of the best. These simple yet effective drills can help you achieve a much firmer, flatter stomach in just weeks.

Obviously, you would have to put in a lot of hard work and dedication when you perform your exercise for abdominals. No matter how physically fit you are, six pack abs don’t just happen overnight, that’s for sure. You also need to keep in mind that exercise works hand in hand with proper nutrition.

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 abs a lot of good. Start off with 5 reps per exercise and increase the frequency and sets as you progress. Remember, this isn’t a race; start slow and finish hard – that is the key.

1. Bicycle. Lie on the floor, place 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 will be your initial position. Now, lift each leg in an alternating manner and start cycling in mid-air. Meanwhile, touch your right elbow to your left knee as it goes up, and do the same on the other side.

2. Ball Crunches. This exercise for abdominals requires an exercise ball. Those aren’t really hard to come by (and they’re very affordable, too). First thing you need to do is sit on the ball as you would on a regular chair. Keep both feet planted firmly on the floor. Slowly lean back, allowing the ball to gently roll underneath you then stop when your upper body and thighs are parallel to the ground. Raise 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 bottle of water, place it over your chest and hold it down with your hands. Lift your shoulders off the floor slowly without moving your lower body. 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 all over.

Always remember to keep your abdominal muscles tight with every exercise for abdominals. With a well-balanced diet and a regular workout plan, you won’t get anything less than great six pack abs.

Women With Abs in Classical Art

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Beauty experts today are realizing that a well defined body can be more attractive, but, thousands of years ago, classical cultures knew women with abs were sexier.

Ever wonder why all those sculptures of Grecian Goddesses have six pack abs?

In recent history, men have been the sex with all the muscles – abs on women were rare. Activity that could result in abdominal development was strictly men’s work or play.

Employment of women was restricted by social convention and only the poorest women worked outside of the home. Still fewer worked at physical labor. The odd exceptions to the rule were acrobats and circus performers, neither of which was a socially respectable occupation.

Until the last century, most women did not participate in sports or outdoor activities that would lead to well toned abs. While housework was backbreaking at times, unless you were out back chopping wood, it did not lead to abdominal development.

If you did get muscles, you couldn’t show them off. There was no one to appreciate them.

The accepted view of attractive feminine appearance had been soft and round since the early Christian Era. Muscles and tans were out. It meant you worked, which wasn’t attractive back then.

Going back 2,000 years to the periods of Classical Greek and Aegean History, artistic depictions often showed strong musculature and women with abs would have been the rule. Young girls were expected to compete athletically against males, on equal terms, and most of that competition was done naked!

They ran, jumped, threw the javelin and discus, and even wrestled. A beautiful female body was well developed and it would have been natural to see women with abs competing in the nude, or semi-nude, with men in their own age group.

Like athletics, labor was more physically demanding, and the kinds of exercise women did resulted in more developed physiques, as well. In general, average people were healthier, and their view of beauty reflected that.

During the Renaissance, many classical themes were revived, but the view of feminine beauty was still drawn from Church convention. Most women were depicted as images of saintliness. Icons that were delicate and divine had flourished for centuries, and all artists found it hard to break with the formula.

Going forward again, 2,000 years to Victorian times, bare skin was not only immodest, it was illegal. Only women of the lowest moral character exposed any part of the body below the neck.

With the invention of the modern bathing suit, women had the first real chance in centuries to participate in athletics that were demanding enough to improve the way they looked. Waists got slimmer, corsets came off, and fashion began to emphasize other areas of the body besides cleavage.

Feminine beauty has had many guises, and after centuries of social manipulation, the ideal feminine form has finally returned to the classical. Women with fit abs and cut muscles are the ideal of what is attractive, again.

For the sake of health and appearance, maybe the current trend can stay around for a while.