stubborn belly fat

“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.

How to Perform Flat Stomach Exercises Not Abs

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Alot of people focus on exercises for their abs to get a flat stomach. But did you know that the key to your toned tummy might be in exercising your transverse muscles?

The transverse muscles are the most overlooked group of abdominal muscles. While plenty of exercises focus on the upper and lower abs, the transverse muscles are actually very powerful. If you want flat stomach exercises not abs, then try working on the transverse muscles.

These muscles lie at the deepest level of your abdominal muscles. They act like a girdle to hold and support your entire midsection. The transverse muscles lie horizontally to keep your organs in place and put pressure on your abdomen.

They also connect with your back muscles. They help keep your “core” together. The right kind of flat stomach exercises not abs will focus on these transverse muscles.

If you want a flat stomach, focus on your transverse muscles. Throughout the day, holding your stomach muscles in will work these muscles naturally. You can also do specific flat stomach exercises not abs that will work out these muscles even more.

Here are some great exercises to get your transverse muscles toned:

The Stomach Squeeze

Start by lying on the floor with your knees bent.
Place your hands on your lower stomach, on either side of your belly button. Press two fingers from each hand on your abdomen.
Gently begin to draw your lower abdomen down towards the floor. Try not to suck in your stomach, but use your muscles to contract.
As soon as you feel your stomach muscles getting tight, stop the motion. The muscles underneath your stomach should feel taut.
Hold this position for 10 to 15 seconds, and breath normally the entire time. Release the squeeze and do 10 repetitions.

Scissor Kicks

Start by lying on the floor, with your hands under your bottom and your back pressed against the floor.
Raise one leg about 10 inches off of the ground and slowly lower it back down. As you lower one leg, raise the other.
Do three sets of 10 repetitions.

Pelvic Tilts

Begin by lying on the floor with your back pressed against the floor.
Bend your knees keeping your feet on the ground.
Slowly lift your pelvis up and hold for the count of 5 before lowering slowly back down to the ground. Your upper body should remain totally on the floor.
Do three sets of 15 repetitions.

Complete these flat stomach exercises not abs every other day and increase your reps as your strength increases.

3 Steps to Getting Six Pack Abs for Women

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Women from all walks of life are reminded every single day about their physical imperfections. It does seem like six pack abs for womenare unattainable unless you’re a supermodel or hot Hollywood actress. But the truth is, even the most average Jane can get sexy abs.

Just like men, women have struggled for years to lose weight and define their midsection. Unlike men, however, women are required to exert a little more effort to build muscle. Even though women need to push a little further than their male counterparts, it doesn’t mean it can’t be done.

Don’t be discouraged by all the pessimism going around. You may not be a hot rising star or the new cover girl for a magazine, but six pack abs for women ARE attainable — that’s the most important thing you need to know.

You also need to know HOW you can achieve a great body. Setting these three central and realistic goals will help you get your fitness program in gear:

  1. Get rid of belly fat;
  2. Build a cardiovascular workout routine; and
  3. Zero-in on those abs!

Dieting has had a perceived negative connotation, especially for women. When in fact, all it requires is regularly eating (take note: not STARVING) the right kinds of food. Forget about fad diets, artificial food supplements, and extreme “zone” regimens for a second, and concentrate on getting the essential macronutrients by eating well-balanced meals.

This is the first step to getting six pack abs for women.

The female anatomy is designed to store more fat in preparation for childbirth and rearing, but don’t let that get in the way of your goal. If you’ve been used to eating on the go (e.g. fast food and take-out), it is high time you re-evaluate your eating habits. Changing the way you eat and what you eat can improve your metabolism considerably.

A little planning and a whole lot of determination can go a long way when it comes to your diet. By eating small, balanced meals frequently, you allow your body to stay nourished and “full” so you don’t over-eat at any given time. Sticking to lean proteins, a small amount of healthy fats, and whole grains is ideal.

The next step to getting six pack abs for women is a well-rounded cardiovascular routine. Regularly performing a variety of fun, blood-pumping exercises, such as aerobics classes, jogging, and swimming will help condition your WHOLE body.

These holistic exercises will also prepare your abdominal muscles for your next and final goal – abs training and sculpting.

Really getting in there with regular crunches, sit ups, or other ab-specific exercises will help define and sculpt your obliques, and lower and upper abdominals. Increasing your reps and frequency is crucial in developing six pack abs fast.

If you really think about, getting six pack abs for women isn’t complicated at all. Six pack abs don’t discriminate, and so shouldn’t you. Get right on your fitness program and start working on those abs today!

Women Abs – The 3 Things You Need to Know!

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Why don’t women absrespond instantly to exercise? Go to a gym and you will see women with well defined, sexy abs. But how did they get them? And why isn’t exercise enough?

Well, three primary things go into developing your abs:

  1. Diet Plan
  2. Exercise Program
  3. Genetics

Diet is often the thing most lacking. Exercise plays a large role as well. The rest, sadly, is genetics.

Whatever kind of diet you are on, including none, can probably be improved. If you want to see those abs that you’re developing, you will have to strip away your layer of abdominal fat first.

To build muscle and strip fat, your diet needs two things: high protein, and low fat. To keep everything going smoothly, you will need the right amount of carbs, and try not to get too much sugar.

Fast eating can be a big problem. Eating too fast results in often eating too much. Try eating with a light distraction, such as some soft music, to help you to relax and enjoy your food.

Your brain won’t tell you that you are full until 15 to 20 minutes after you start eating. Slow down and chew your food longer. Your digestion will be better, and you will feel more full, on less food.

Cook at home? Try taking your portion – before – you dress or sauce it. Put the fatty stuff, such as gravy, on the side. Fresh fruits and vegetables should be mixed into every meal. You and your culinary cohorts will be on the right track to fitness and health.

Motivation is a powerful tool. If you have a problem visualizing those sleek women abs, or refraining from those rich deserts, you may need something more concrete.

Carry a picture of what you consider the perfect abs. You can put copies where you need them most, such as the exercise area or the kitchen. They will help to remind you what all the dedication is about.

Double check your exercise program with an expert. A short run through with a local trainer can make a world of difference. Find out if you are working all of the areas you need to, and how to work what you’re not.

And now, the genetics. Was your mother athletic? How did she look at your age? With a regular exercise plan, you probably look more in shape than she did.

There is the possibility that buff women abs don’t run in your family. You may have to work like an athlete to look like an athlete. This often involves changing your whole lifestyle to accommodate the stringent requirements.

This may be more than you’re willing to commit to. But, even if it is, exercise and diet will provide you with a leaner, toned look.

By changing your lifestyle, starting with a different outlook about food, and a regular exercise routine, you are already on your way to great women abs.