Obesity and the Truth About Six Pack Abs - The Best Hack I Learned From Mike Geary

I was in a forum somewhere sharing thoughts about how Mike's program, the Truth about Six Pack Abs, helped me with my last 50 pounds of weight loss...after I had hit a plateau doing my own thing at home, using only my knowledge as a trainer to lose the 100 plus pounds of fat I had packed on; and I realized that the one thing I learned from Mike wasn't about fitness, or even dieting, per se.

In his most recent version of his eponymous The Truth About Six Pack Abs, he is as concise and articulate as ever about the value diet in the grand scheme of seeing that six pack. He points out, time and time again, that it doesn't matter how many ab exercises you do - if you don't get your nutrition in line, and if you can't do the core exercises (squat, deadlift, bench press, front squat), you aren't going to see those abs.

In fact, the point he hit home, and what finally made the difference to me over 2.5 years ago, is - its ALL about the food. For EVERYONE. I know - that seems very obvious - almost cheeky - but its dead on. Even those very rare 2-3 percent that he talks about, the smallest amount of the population that can actually see their abs, and the ones we are all trying to join. While they "might" be genetically gifted, the truth is that they have to be very lean to have their abs exposed, and the ONLY thing that gets the abs exposed, or keeps them exposed is a low body fat percentage.

He is honest when he states that some men can start to see the ridges in their abdominal muscles around 10-12 percent, with that six or eight pack showing at 4-8 percent. He is also very upfront stating that it is very difficult for most people to stay that low in body fat percentage. Women generally can look trim in the 14-16 percent range, where they looked shredded at 8-10 percent, based on the difference in body fat distribution. But again, he emphasizes that no amount of exercise can get you there, if your diet isn't dialed in.

And while I, admittedly, have not attained the elusive 8-10 percent body fat (YET) to see my abdominal muscles, Mike's Truth about Six Pack Abs, and his sincerity in helping people realize that diet is the key to making it happen - not some special exercise, supplement or powder, really helps me to realize I can get there too; even at 45 years of age, if I keep focusing on what and how I am eating.

The sad reality is that I spent nearly 30 years of my life, including my college education and my training and certification as a personal trainer, trying to figure out what workouts I needed to do, to eat what I wanted to eat...when the simplest way to look at it was eating for health and body weight...and doing exercise to feel strong and fit. All of that for $39 dollar? Sometimes it is hard to believe the answers can be so simple....

If you want to change the way your body looks - without spending hundreds of dollars on personal trainers - try Mike's program. It's sound, logical, honest and EFFECTIVE.


Erin Carraway is the founder of Obesity Free for Life.com - a website dedicated to enhancing the lives of the overweight and the obese. While she was obese for nearly her entire adult life, she learned some simple, and safe tricks to change her eating and her life forever. Now as a certified personal trainer and health specialist, she coaches others by phone and email about safe, permanent weight loss using everything she learned. She will teach you how to safely lose massive amounts of weight for the rest of your life. Learn more at [http://www.obesityfreeforlife.com]

[http://www.obesityfreeforlife.com]

Article Source: http://EzineArticles.com/?expert=Erin_Carraway

3 Unusual Tips To Lose Stomach Fat And Get Flat Abs Fast

When you think of 3 unusual tips to lose stomach fat and get flat abs, what do you picture? Most would say a gadget or 10 min routine you can do everyday that will pop a couple abs on your belly?

Am I right?

Well, I'm not going to do that. In fact, I'm going to give you some pretty bare and, yes, unusual tips to lose that stomach fat. The first comes in the form of eating high amounts of good fats. Now, what I'm going to say might be a little controversial maybe even a little edgy but follow me here...

Eating whole eggs and fatty meats don't make you fat. In, fact they do the exact opposite. Take for example whole eggs, preferably the Omega 3 eggs, are one of the most nutritious foods in the planet.

They are loaded with proteins, amino acids and lots of vitamin E. Plus many more nutrients and minerals that would take a whole other page to explain. And the myth about egg yolks raising cholesterol is true... They raise your good cholesterol! Your body needs cholesterol to operate if you don't feed it cholesterol your body will create its own.

So eat your whole eggs frequently and you will see great results in losing stomach fat. Next big tip revolves around eating beef! Now, most beef is really unhealthy for you and contains hormones and all sorts of other junk! Don't fall into buying that junk, instead buy grass fed organic beef. Grass fed beef is very different in profile.

Grass fed beef has high amounts of CLA, which is a trans fat that is so effective at burning fat that supplement companies have started mass producing it and selling it all over the world. So add grass fed beef to your diet to lose stomach fat. My next unusual tip has to do weight lifting.

Don't do traditional ab exercises or any stomach exercises! Stick with lifting hard and heavy. Keeping your sets between 4 to 6 reps. This will stimulate the most muscle fibers possible. Which will build you a solid base of muscle fibers, sky rocketing your metabolism because muscle is the #1 factor in how many calories your metabolism will burn.

All these unusual tips are very non-traditional but they all serve one purpose, to raise your metabolic rate so you burn tons of calories after you are done working out for days, weeks and months. Allowing you to lose stomach fat and finally get some flat abs.


I prepared a valuable report on how you can use simple tactics, like these, to lose stomach fat quick. Without strict dieting or crazy workout routines, visit: http://TheLoseBellyFatSolution.com

Enjoy,

Daniel Dash

Article Source: http://EzineArticles.com/?expert=Daniel_Dash

How to Get Flat Abs Fast With Diet For Six Pack Abs

Diet for six pack abs is extremely important. Simply doing crunches and sit-ups will take you no where until of course you know how to eat well and include lots of good foods in your meal plan. If you have been mortified by your condition and you are planning to throw away your low-rise jeans and bikinis, you must think twice, with proper diet for six pack abs and aerobic exercises, you can now lose weight and have flat stomach, as you always desired.

Your target should be from flab to flat abs, which is now possible by eating nutritious foods that can aid fat loss. Also, lifestyle counts when you are on a fat loss mission, because you simply cannot allow your lifestyle interfere with your target. Stress and anxiety can mess u everything; so a combination of diet, exercise and improved lifestyle habits is the best way of developing great flat abs.

There are certain steps to be followed in order to maintain really flat abs. Of course, the first step is to include lots of low fat recipes, proper exercise and stress-free life.

Diet for Six Pack Abs and Steps to Follow

Fiber, Fiber and More Fiber

Including adequate fiber in your diet for six pack abs can actually help you in losing fat from the stomach and other major regions of the body. You can now get flatter abs with proper fiber intake; lack of fiber has been observed to be one of the major reasons why men and women are now getting flabbier. Increase your fiber intake by making healthy food choices. Wholegrain, whole fruits, vegetables, whole wheat bread and pasta are the best combination of foods. Your diet for six pack abs will be incomplete without these food groups.

Be Sensible While Choosing your Carbohydrates

While your trainer might advise you to stop carbohydrates completely, or go very low on carbs, you must understand that it is not wise to avoid carbohydrates. As every other form of food, carbohydrates are also an important part of your diet that you cannot miss. When you take carbohydrates, it breaks down to form glucose, which is further stored in the form of glycogen in your liver and muscles. As glycogen is stored in the body, it will carry along with it thrice the weight as that of water. When you eat a diet that is high in carbohydrates, chances are that your body will store excess water, which will lead to bloating. You will gain more weight temporarily as well. Therefore, your ideal choice should be high-quality nutritious carbohydrates that will aid fat loss, such as vegetables and fruits.

Drink Water

Yes, you simply cannot miss this important part of your diet for six pack abs. water prevents you from feeling bloated, flushes toxins from the body and reduces your body weight too. However, water consumption will not include carbonated drinks, packed fruit juices and other such fluids. Caffeine, tea and soups are also to be avoided.

Your Sodium Intake Must Be Watched

Sodium isn't good for health, although it is essential to regulate the body fluids and also the blood pressure levels, along with absorption of essential nutrients and muscle function. Sodium must be consumed in accurate portions; if taken in excess it will cause bloating and many other complications. Your diet for six pack abs must be devoid of sodium.

Have a Lighter Dinner

Your dinner should be light, always. Be very strict about this. A heavy dinner will lead to increased water weight, which you might not be able to lose very easily. Try to have very small meals in the evening and at night to avoid indigestion and weight gain.


Ready to change how your body looks. You want to build muscles and let go of that belly fat. Looking on ways how to get fat abs fast [http://fatloss-exercise.info]. Learn more about the diet for six pack abs [http://fatloss-exercise.info/ar/the-truth-about-six-pack-abs.php] by clicking on the link.

Article Source: http://EzineArticles.com/?expert=Arindam_Chattopadhyaya

Get Flat Abs Fast With the 6-1-3 Ab Building Formula

Let's go ahead and figure out how to get flat abs fast and why so many people failed to get flat abs. The short answer is simply wrong information. As a result, all their time and energy goes into doing things that simply don't work. OK so let's set that right. The entire process can be simplified into a simple formula that I called the 6-1-3 Ab Building Formula (TM). This formula clearly sets out the road ahead to how to get flat abs fast. So let's begin.

The 6-1-3 Ab Building Formula (TM)
6 - The Six Lies To Avoid
1 - The Only Truth about How To Get Flat Abs Fast
3 - The Three Steps You Must Do To Get Flat Abs Fast

Let's take a look at the six terrible lies about building abs:
1. Go on a diet. (This is simply wrong advice).
2. Eat diet pills. (This is dangerous and totally not needed).
3. Do lots of ab exercises and buy those fancy ab machines (Ab exercises will not give you flat tummy and those machines will end up in your store room)
4. Only eat foods label as "health foods" such as slim, low fat etc. (These are just pure marketing slogans)
5. Perform long cardio sessions several times a week. (Nope. Cardios are ineffective to flatten your abs)
6. You have bad genes. (You hear this from people when everything else fails)

It is so sad that these six lies are the reasons why so many people failed to get flat abs. They are totally untrue so be informed and you will be much better off. This is what you need to know: You get flat abs if and only if you lose fat from your entire body and not just your belly! That is the truth my friend. If you focus on losing fat through exercises that work your entire body, you will get flat sexy abs. So just doing thousands of ab crunches will not do the trick.Now for the three simple steps to a flat tummy:

Step 1 - Imagine what the new you look like and picture the things you must do to get there.
Step 2 - Watch what you eat. Eat only natural foods and reduce on processed food.
Step 3- Do the right fat burning workouts (not cardios)

There you go. This formula is simple and straightforward but let's review it so that it sinks in. Start with the right information. Avoid the six lies to avoid the failures that you have experienced so far. Next understand that to see your abs and get it flat, you must burn fat from your whole body. And finally, just follow the 3 simple steps of Mindset, Nutrition and Workout. That's really it. Simple as it goes. Just the right information to make a difference. If you understand the 6-1-3 Ab Building Formula, you understand how to get flat abs fast. Simplicity works. Just go with it.


Get your 5 free ab building reports about how you can get flat abs fast. Visit Rizal Shaik's site and learn more about the 6-1-3 Ab Building Formula and how it can help you get flat abs fast.

Article Source: http://EzineArticles.com/?expert=Rizal_Shaik

The Best Six Pack Ab Workout - How to Increase Your Strength, Endurance, & Lose Belly Fat

When training to develop the all elusive six pack, it can be hard to figure out which ab workouts are the best. If you have been training for a while, you'll notice that most of the ab workouts you'll find on the internet are just regular old, boring abdominal targeting exercises. Pretty useless stuff if you want a ripped midsection.

If you know anything about my training philosophy, you'll know that I don't teach people to train the abs directly to lose belly fat. I recommend a more total body approach that focuses on using compound movements and building a positive metabolic response using unique workout methods.

Here is a total body workout that will help you build your endurance, build up your strength, and torch your belly fat. The exercises you will use in this circuit are: back squats, power shrugs, plyo step-ups, depth jumps, jump squats, vertical jumps, and reverse crunches.

Exercise Descriptions:

Back Squats:

- Stand with your feet shoulder width apart, toes slightly turned out.

- Keep the abdominals tight.

- Slowly descend until the upper legs are parallel to the floor.

- Maintain an upright position and avoid leaning forward.

- Push back into the start position.

85% of one rep max for 8 reps

Power Shrugs: (from the floor)

- Using a barbell, keep your head up, chest up, and hips down.

- Lift with your legs from the floor to the knees.

- At the knees, explosively accelerate the bar up into a shrug while trying to "jump" up off the ground with a shrug at the top.

- Be sure to keep your arms straight through the entire exercise to prevent your arms from pulling the weight up instead of driving with the legs.

- Drop the weight to the floor after the shrug and repeat the lift from the ground.

4 sets of 8 reps

Plyo Step-Ups

- With one foot on a box or bench, drive into the bench with your lead foot and jump into the air.

- While in the air, switch feet and have the opposite foot land on the bench.

- Repeat this sequence rapidly trying to jump as high as you possibly can each time.

4 sets of 10 jumps each leg

Depth Jumps:

- Set up one high box about two feet away from a lower box.

- Step off the high box and as soon as your feet touch the ground, explosively jump straight up onto the lower box.

4 sets of 10 jumps

Jump Squats:

- Using a weight that is about 15-20% of your one rep max for the back squat.

- Dip into the squat position and jump as high as possible.

- Be sure to land under control with your knees bent. Be sure to land on the balls of your feet.

15-20% of one rep max for 10 reps

Vertical Jumps:

- From the standing position, jump as high as you can in the air.

Jump as many times as you can in 15 seconds.

Here's the workout:

(You will complete this circuit two times with a:60 second rest between exercises)

1. Back Squat - 85% max - 8 reps

2. Power Shrug - 85% max - 8 reps

3. Jump Squat - 15-20% max - 10 reps

4. Depth Jumps - 10 reps

5. Vertical Jumps - As many as you can in15 seconds

6. Plyo Step-Ups - 10 reps

7. Reverse Crunches - 20 reps

I know that this circuit is not your typical ab workout and the exercises presented here are probably not what you are used to. It may be hard to believe that you can develop six pack abs without doing your regular abdominal targeting exercises, but with this total body approach, you will train your entire body, boost your metabolism, and torch the stubborn belly fat that is covering up your hidden six pack.

You can defeat your stubborn belly fat and crappy genetics by not following the herd and training smarter and not repping yourself into oblivion doing useless crunches and sit-ups.

Here's to your new six pack!


Jamin Thompson is an internationally recognized fat loss expert, fitness model, and sports performance expert. He offers men and women from all over the world the best ab workouts for six pack abs without using bogus supplements, gimmicks, or crash dieting at http://www.the6packsecret.com

Article Source: http://EzineArticles.com/?expert=Jamin_Thompson

6 Simple Tips To Effectively Build Muscle Fast In 30 Minutes

Sick of devouring every single piece of muscle-building material with different
muscle-building techniques and methods, all claiming to have the 'solution' to Build Muscle fast?

Here are 6 basic guides to build muscle fast without wasting countless hours at the gym!

1) Build Muscle with Short Intervals And At High Intensity

Scientific test has shown that blood sugar level decreases after 20 minutes. Therefore, look at compound multi-joint movements, as it requires more use of muscle from every muscle group, and hence offers more muscle stimulus.

Examples of multi-joint movements are squats, dips, bench press and chin-ups. These exercises will target all the main muscle groups.

Performing these 4 exercises during a session with high intensity will have growth effect and build muscle fast.

In contrast to isolation exercises (focusing on 1 muscle group at a time), compound movement exercises are far more effective to build muscle fast!

After a day's workout of high intensity of compound multi-joint movements, muscle recovery is required to allow the muscle to strengthen and adjust to new muscle growth.

At the next session, increase the repetitions at the same weight to build muscle fast!

2) Work it Hard With A Single Set Per Body Part

Single set training are far more beneficial than multiple sets which prevents over-training, but saving energy for other lifts required during a high intensity workout.

To build muscle fast and effectively, you must put in 100% effort for each set till you cannot move the bar after the last rep or exert the same force for another set.

Thereafter, move on to the next exercise and repeat the 100% effort to
work the muscle hard.

Exerting such intensity will stimulate the muscle, and thus build muscle fast.

3) Do Not Overtrain To Build Muscle Fast

As mentioned earlier, blood sugar levels (energy) decrease with time.

Hence, high volume of training will not have any positive outcome. Another adverse affect of over
training is the negative impact of 'cortisol' have on the muscle tissue.

The longer the training time, the more cortisol is released into the body's blood stream which
breakdowns the muscle tissue.

Needless to say, to minimize the effect of cortisol, limit the workout between 20-30 minutes.

Therefore, aim for a short intense workout for maximum effect on the muscle group followed by rest.

4) Vary The Intensity

When strength training to build muscle, the intensity should be varied, not fixed.

In order to build muscle fast, the intensity of workouts must progress upwards. If the intensity
remains the same, there is no reason for new muscle growth.

Hence the muscle groups must be jolted with varied intensity through changes in repetitions and
weights used.

Varied intensity will be build muscle fast and is an effective way to maintain progress and
avoid training plateaus.

5) Do Not Cheat To Build Muscle Fast

Concentrate on the quality of technique used for each set and focus on the movements on the muscle.

To build muscle fast, Why not start with a light load and work the muscles to lift the load.

Once the technique is perfected, increase the load upwards progressively.

Do not kid yourself with reps by shortening the range of motion and swinging the weights up.

With the cheating method, it has limited impact on growth and will not build muscle fast.

6) Drink Plenty Of Water

Water helps to build muscle and transport all the necessary nutrients throughout the body, and
helps to flush out excessive protein. And without the required amount of water, the muscles will not perform adequately.

Not only that, we need water.

As you can see With these 6 simple tips, you do not have to be an athlete to build muscle.

Follow these simple, effective guide to build muscle fast without wasting too much time at the gym!


-Discover How To Build A Powerful, Muscular New Physique in 12 Short Weeks Or Less.

The Truth About Building Muscle will reveal a simple, step-by-step solution that will allow you to pack inches of lean, shredded muscle mass onto your chest, back, arms and legs as quickly and efficiently as possible. Visit http://www.squidoo.com/thetruthaboutbuildingmusclescam/

Article Source: http://EzineArticles.com/?expert=Jason_Oh

Best Core Exercises for Core Strength Training Workouts and Fitness

There are hundreds of muscles in the core of the body - the abs (all layers), lower to mid back, upper pelvic region, the obliques and the world famous 'love handles' areas are loaded with muscles of all different sizes, shapes, lengths and angles - which require specific core exercises to produce the desired core strength training effect.

What is amazing is, these core muscles are all so close together, some of which are layered - meaning muscle behind muscle. And if all of these core muscles are worked out properly with the right exercise program and workouts - it is not a question of "Will I be able to get a great core?" but a question of "When will I have my great core?"

Unlike 97% of core fitness workouts that are in existence, the best core workout, is designed to provide a training stimulus to every single muscle in the body's core a with the right exercises.

The upper, middle and lower core - the love handles - the obliques - the lower and mid back areas (avoiding these will not only prevent you from ever getting killer abs, but can lead to serious injury - this happens EVERY DAY to people who try to exercise without proper guidance - & it is one the reasons why physical therapists are so busy!)

The best core workout does not rely on big expensive fitness machines or silly exercise gadgets.

It does rely on the body itself, its natural movement patterns and how the muscles of the body work in relation to gravity. This means the ideal core workout can be done anywhere, anytime.

A big mistake many people, even trainers, make is to mimic the core routines of bodybuilders or powerlifters. The problem with that is most people are not bodybuilders or powerlifters - and these people tend to overtrain anyway (I know this because I used to do it myself!). The problems here range from a lot of wasted time to serious, long term injuries.

The proper core workout must be designed to provide the most effective exercise training stimulus to the ENTIRE midsection and core, in the shortest amount of time (because we are all very busy people, right?), with minimal risk of injury. The problem is, it is extremely rare to find an ab/core workout routine that fits all of these criteria.

Here is a list of what you should focus on when planning your ideal core workout:

1) A variety of carefully chosen core exercises that provide the ENTIRE midsection and core with the proper stimulus to become lean, defined, flat, strong and solid.

2) A certain number of specific exercises responsible for creating the lines which form 'the Six Pack' look AND uncovering that toned core by pushing your metabolism into fat burning mode.

3) Several functional/core moves that create the diagonal muscle ripples along the side ribcage areas.

4) Targeted exercises that zero in on 'the love handles' to slim them down if they hold extra fat, or firm them up if you want more sexy muscle definition in the core area.

5) Fast core workouts that can be done anywhere, anytime, in a total of 15 to 25 minutes.

6) Core exercises that are appropriate for both men and women.

7) A truly effective core workout should not kill the person doing it. Many trainers, and fitness enthusiasts, do not understand that the word 'killer' (as in killer ab routine) is used as a figure of speech which actually means 'high quality workout that yields amazing results'. No back injuries, no hernias, and no six days worth of soreness.

8) Seek improvements ranging from cosmetic to enhanced performance in regular daily activities, sports and athletics and of course, love making (sexual performance).

9) An assortment of core exercises, combined to create an equal and physiologically necessary, balance on EVERY side of the abs and core to give your body that V-shaped look.

10) Specific exercises, derived from injury rehab programs,which strengthen and tone the deepest layers of the abs & core and most sensitive muscles of the lower back region - to get rid of most common aches and pains and keep you injury free and super-hero strong.

These are the exact principles I follow when training my personal, one-on-one clients AND they are the same principles I follow in my own core strength training workout program. Structure your own core workouts according to the principles outlined above, with the proper selection of core exercises for undeniable results.


Joey Atlas, M.S. - Exercise Physiology, is the creator of Abs of Stone - Core of Steel video series - the internationally distributed Core Exercise & Fitness Training Workout for men and women.

Joey is also the creator of BestFitnessAdvice.com - an interactive, global resource for expert Health & Fitness Programs and Nutrition Advice and Coaching.

Article Source: http://EzineArticles.com/?expert=Joey_Atlas