Get Six Pack Abs

Michael Geary asked:


It’s not a secret in this day and age that the vast majority of people have extra belly fat on their body.

The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abdominals from showing, and makes them self conscious about their body.

However, what most people do not realize is that excess belly fat in particular, is not only unsightly, but is also dangerous and a serious risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your entire body, it is also more dangerous in particular to have excess belly fat.

There are 2 varieties of fat that you have in your abdominal region. The first type that covers up your abdominals from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the ab muscles.

The 2nd type of fat that you have in your abdominal region is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving some men that “beer belly” appearance where their belly protrudes excessively but at the same time, also feels kind of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal region are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both types of body fat greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your system on a daily basis.

If you care about the quality of your life and your loved ones (as well as your appearance), reducing your belly fat should be one of your TOP priorities regarding your fitness! There is just no way around it. Besides, a side effect of finally getting rid of all of that excessive ugly belly fat is that your stomach will flatten out, and if you lose enough belly fat, you will finally be able to uncover those elusive **** six pack abs that everyone wants.

So what gets rid of extra belly fat? Is there actually a REAL solution beyond all of the hype and gimmicks that you see in all of the infomercial ads and on commercials for “miracle” fat loss products?

The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills of any sort that will help you get rid of your belly fat faster. Also, none of the gimmicky ab rollers, rockers, or belts will help get rid of stomach fat either. You can not spot reduce your belly fat by using any of these worthless gadgets. It simply does not work that way.

The ONLY solution to consistently lose your stomach fat and keep it off for good is to combine a quality nutritious diet full of unprocessed natural foods with a properly designed strategic workout program that stimulates the necessary hormonal and metabolic response within your body. Both your dietary intake as well as your exercise program are important if you are to actually get this right.

I’ve actually even seen a particular study that divided thousands of participants into a diet-only group and an workout & diet combined group. While both groups in this study made good progress, the diet-only group lost significantly LESS stomach fat than the diet & workout combined group.

Now the important thing to realize is that just any old workout program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn belly fat. I see this everyday at the gym.

Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight lifting, and pump away with some crunches, situps, and side bends, and think that they are doing something useful for reducing their stomach fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.

Well, the good news is that I have spent over a decade researching this topic, analyzing the science, and applying it “in the trenches” with myself as well as thousands of my clients from all over the world to see what works to really stimulate belly fat loss.

The entire solution… all of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled in my Truth About 6-Pack Abs Program.

Keep in mind that the point of this whole program is NOT ab exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn belly fat, so you can get rid of that dangerous health risk, as well as flatten and define your midsection.

The only reason most people fail in their fitness endeavors is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.

I want to help you succeed in finally getting rid of that extra stomach fat that is not only UGLY, but also DANGEROUS.

Do not waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.

Get the solution to rid yourself for life of your abdominal fat problem by reading more details about how to adopt the proper healthy lifestyle that it takes to do this successfully.



Get A Free Training Book And 10 Lesson Course To Burn Fat & Build Muscle!

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http://www.burnfatgetabs.com

This is the only advice you need to get a ripped six pack abs.

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Psycho Eleanor Louise! (see 360) asked:


I need to get rid of my summer beer gut, but I also want to gain muscle mass. I am following the Abs diet, but don’t want that diet to make it more difficult for me to make gains in mass (in areas besides my stomach).

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kayla f asked:


i have been doing the abds diet 4 2 weeks now and havnt lost anything is this normal? am i doing something wrong?

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Duyenskiee asked:


im 5′4
i weight 151 pounds..
im 13
am i over weight?

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David Maillie asked:


Women and men have wanted to be thinner, from time immemorial. The fat burning pill that works is much demand across the world. Although, most people cammuffi their hankering for cutting Flab as the desire for a 'safe' life; fat is definitely a health risk. However, men of sense and women cast attention to the wind, while trying all the fat burning pill, indicates the opposite. Much of a pill fat burning diet hit the post, while incassante on this stimulus and almost primitive human remains lean. The best way to enjoy a provision and a lean life is obviously the obvious: a nutritious diet, accompanied by physical and from exerting enough rest. However, a cut of scarcity is trying ever that the real sense and it is absolutely normal to think of 'miracle pills' that is burning fat, or at least fantasize about them. However, to avoid being duped or worse still, use something that is dangerous, you better have an idea of how a fat burning pill works. A fat burning pill may work in three senses that help the human body for analysis of body fat, internally. This involves free from fat cells, they enter the bloodstream as free fatty acids that are then transported to muscle cells that can be burned. The second way is to suppress the appetite-complicated process that includes a participation of hormones and neurotransmitters. The third option is also known as molds fat. A fat pill Böcker limits the body from absorbing fat during digestion. The negative side-effects include discomfort, diarrhea and stomach inability to absorb many of fat-soluble vitamins and other important nutrients. In addition, can interfere with the effectiveness of certain drugs, especially pills birth control and estrogen. The carnitine, present in the body is of course known for its fat burning role. Unfortunately, take it as a pill supplement is not found to be more than normal favorable. Burning fat, through medication, although not completely impossible. However, you should not think processed in a new leaflet, essay by night and fat. In addition, you should be aware of what your physical condition allows.

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Kwame Ofori asked:


Your core area includes your stomach and back. It is the powerhouse of your body. When you work your core you are going to get great results with an overall weight loss. In addition you will start to stand with correct posture and have an overall thinner look right away.

To work your core you need to work your stomach muscles and your back. This will help you tone these large muscles and get them burning fat for your whole body. In the end you will get a leaner body that is looking the way you desire.

Engage Abs

When you are working your core you need to feel your abs working. This is called engaging your abs. When you feel your muscles tighten then you know they are working. Some ab exercises actually stem from simply engaging the abs. Just holding these muscles in a flexed manner helps build them up.

The Plank

Fitness experts swear by the plank. The plank is an exercise that fully engages the core. To do the exercise you have to use all of your abdominal muscles and back muscles to hold the position and form of the exercise.

To do the plank you will get into the position you would for a push up. Instead of holding your body up on your hands you will drop your arms so your forearms are on the ground and parallel to each other. This is the plank position. You simply hold this position for the exercise.

It may seem easy but once you get into the plank you will how difficult it is.

Best Routine

The best routine to really work the core is a combination of the plank and different types of crunches.

Start by holding the plank for 90 seconds.

Then do 30 seconds of regular crunches.

Do the plank again for 60 seconds.

Do 30 seconds of reverse crunches.

Hold the plank for 30 seconds.

Do 30 seconds of side crunches.

Hold the plank for 30 seconds to finish.

You should also add in some aerobic work. Do your core workout three times a week with at least one day rest in between workouts. You could do the core routine on Monday, Wednesday and Friday and do your aerobic workout on Tuesday, Thursday and Saturday with a day of rest on Sunday. Do whatever works for you but having that day of rest between core workouts is important so your body can heal and build muscle.

Kevin Sinclair asked:


If you want to lose weight and build muscle, you should know that fat burning workouts will help you do just this. Not only will they target specific areas of the body to build muscle in, but they will also keep you fit as a whole. Therefore, make sure you include these types of exercises for every part of your body as you work out.

If this is to be a truly “fat burning” workout, spend more than 20 minutes doing continuous aerobic exercise. This is because when you begin your routine, your body uses the fuel that’s most easily available to you, which are the excess carbs you consume. After about 20 minutes, these carbs are gone and your body will go to burn fat next. Once your body is burning fat fuel, though, it will keep doing this for up to six hours after you have stopped your exercise program.

To get the best effect from your exercises, the exercise itself should be slower in pace, aerobic in nature, and longer in duration than those you might be used to doing. They should also involve most of your major muscle groups. What makes this so beneficial is that it gives you the most benefit of any type of exercise. Low intensity exercise also taps into your fat resources to use as fuel. Aerobic exercise is also beneficial because it makes your heart and cardiovascular system stronger. It also lowers your blood pressure and optimizes cholesterol levels. Basically, “aerobic” exercise improves oxygen efficiency as your body uses it during extensive exercise.

These types of fat burning exercises include walking, running and jogging, swimming, cycling, elliptical trainer exercise, or any type of whole body fast-moving activity, such as working out on a ski machine. If you do this for 20 minutes, you get your fat burning well underway. One of the best ways to start inexpensively is to purchase a home treadmill or elliptical exercise trainer and begin your fat burning exercise program.

If you need lower impact exercise to save joints, you can try swimming, walking or yoga. You should begin with three days a week, working out every other day, and then move this up to five days a week as you increase your fitness level. The best way to ensure that you stay faithful to your actions program is to make it fun. If possible, get a buddy to work out with you so that you’re never bored.

Most of these types of fat burning exercise can be done in your home, but if you want to go to the gym, feel free to do so. Just make sure whatever you do you make exercise a regular habit. Especially in winter when cold weather makes working outside difficult, working out at a gym or with a home exercise program will ensure that you stay focused. And because fitness takes some time, it’s easy to get discouraged, but keep at it and you’ll soon see results. Remember, your health and well-being are important, so staying focused on your exercise program will not make you only look better, but feel better and live longer.



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Gen Wright asked:

eeking answers to what are the best fat burning exercises? If you are like many people you may be confused as to which exercises burn fat more effectively. After all there are many different articles and experts that have different answers or secrets to burn fat.

Some will tell you the low to moderate aerobic exercises are the best fat burning exercises while others believe it is the high impact aerobics that burn fat best. And then there are those who will tell you strength training is best for burning fat. So with all these experts giving different advice, how can you determine what?s the best for you.

The truth is all these experts are correct. Both strength training and aerobics, at any level, will help you burn excess body fat. Aerobic exercises are the most effective at burning calories and fat while performing the exercise while strength training gives you the benefit of increasing your metabolism. With a higher basal metabolic rate, you will be burning more calories each day while doing every day activities including sleeping.

So if all these methods help shed fat, why is it important to know the best fat burning exercise? Well if you are trying to maximize your fat burn then you need to understand how each exercise will help so that you can pick the most effective workout routine.

Strength Training

Strength training exercises are those exercises that challenge your muscles through resistance. The higher the resistance the more challenge the exercise will be. Although strength training itself is not a high calorie or fat burning exercise, it does help tone and strengthen your muscles and increases your lean muscle mass. The more lean muscle mass you have the more calories you burn due to an increased metabolic rate.

Weight lifting offers the most versatility for adjusting the resistance. You can continually increase the weight and challenge to your muscles. However not everyone has access to weight lifting equipment nor do they necessarily need to perform weight lifting to increase their muscle mass.

Resistance band exercises and dumbbell exercises are a great alternative to weight lifting. With resistance bands, you can easily adjust the resistance to your muscles by shortening the band for higher resistance or loosening for lighter resistance. They are fairly inexpensive and easy to travel with so they make a great on the go exercise.

Dumbbell exercises also are fairly inexpensive and easy to store. You can buy several sizes so that you use heavier weights for higher resistance and lighter weights for less resistance. You can also do body weight exercises where you are just using your body and gravity to provide the resistance. The bottom line is that any strength training exercise that helps you build lean muscles will help you burn fat.

Aerobic Exercises

It is aerobic exercises where there is the most debate as to which exercise is best to burn fat; low to moderate intense level or high intense level aerobics. With the low to moderate intense aerobic workouts your body uses approximately 60% of fat for fuel. However, the low to moderate level aerobics also burn fewer calories overall as compared to high impact aerobics.

The high impact aerobics will give you a higher calorie burn overall but only use about 35% of fat for fuel. Hence the reason for the debate and confusion as to which is the best fat burning exercise routine.

To best understand the difference between the two types of aerobics, let?s use an example. For instance, if a man weighing 175 pounds took a brisk walk at 4 mph for 30 minutes, a low to moderate level aerobic exercise, he would have burned approximately 158 calories. If 60% was fat, he would have burned about 95 fat calories.

Now if this same man jogged or ran for 30 minutes at 6 mph, a high impact aerobic exercise, he would have burned about 420 calories with 147 of these calories coming from fat; or 35% of total calories burned. So you can see he had the highest total calories and fat calories with the high impact aerobic workout.

Unfortunately not everyone is at a level in their exercise routines to be able to keep up this fast pace for this amount of time. So let?s assume that this man ran for only 20 minutes instead of the full 30 minutes. In this case he would only burn 280 calories total and 98 fat calories. Even with the shorter duration of the high impact aerobics he was able to burn more calories as well as a few more fat calories.

Again this is a high impact level and if you are not in a position to run at this pace for even a few minutes, then your best fat burning exercise will be a low to moderate level aerobics. To increase both the total calories burned and the fat calories try increasing the duration of your low to moderate aerobic workout.

As you begin to adjust to your aerobic workouts, try increasing the speed as well. Mix up your aerobic exercises by doing low to moderate level with spurts of high impact aerobics. This high impact interval training exercise will give you the benefit of both low to moderate to high impact aerobics calories and fat burn. So make the most out of your fat burning exercises.

Eddie Lomax asked:


Physical training can be a fat burning workout every time you train.

A lot of people are interested in losing that stubborn, unwanted fat… and are in search of a good fat burning workout.

Burning fat is one of the major reasons people participate in a physical training program… They want to burn fat to look better.

What I am going to propose is that in order to get the most fat burning qualities out of your workout you have to make a shift in training mentality.

Instead of looking at a fat burning workout as a way to look better… View burning fat as a way to perform better.

Just forget about looks for a second… and view your physical training as strictly a way to improve performance.

Losing unwanted and unneeded fat will definitely improve physical performance.

This shift in workout mentality will guide you to choose strength, conditioning and fitness exercises and methods that will develop into excellent fat burning workouts.

I am not going to give you a fat burning workout… I am going to teach you how to make every time you train a fat burning workout.

First of all, let me tell you what I don’t think is a fat burning workout…

You go to the gym, warm up, do sets or circuits of strength training, do 20 minutes of “cardio” in your “fat burning zone” and then cool down.

I also don’t think this is a fat burning workout…

You go to the gym, warm up, do 20 minutes of “cardio” in your “fat burning zone”, do sets or circuits of strength training and then cool down.

These two examples sound like the workout programs of 98% of the people reading this… Are you one of them?

If those two scenarios were the keys to burning fat… Why are you still looking for a good fat burning workout?

OK… so what is an effective fat burning workout?

For an effective fat burning workout you need to blur the lines between strength training and metabolic conditioning and add intensity.

Let me explain…

Most people don’t think of strength training as a fat burning workout… mostly because they are doing body building isolated movement exercises at a pace that does not get the cardiorespiratory rates up and keep them up.

This is normally the same group of people that think the best “cardio” comes from extended, constant rate aerobic exercise in the fabled “fat burning zone”.

But let me suggest this… If you combined lifting weights and cardiorespiratory exercise and performed them at an intensity and pace that got your cardiorespiratory rates up and kept them up you would have everything you need for an excellent fat burning workout.

What would this type of intense strength and conditioning fat burning workout accomplish…

1) Development of lean muscle that would burn more calories for maintenance in the future.

2) Improvement of cardiorespiratory endurance, allowing you to work out harder in the future and burn more calories.

3) Increase in metabolism so that you would continue to burn calories for hours after the workout.

4) Allow you to accomplish a strength, conditioning and fat burning workout in a fraction of the time of separating the workouts.

5) Teach your body to function as one complete unit and to use strength and cardiorespiratory endurance simultaneously.

If you are concerned with improving overall strength, conditioning and fitness performance… Then you need to drop that unwanted fat that is keeping you from reaching your potential.

Ironically, if you concentrate on performance improvement by adding intensity and variety to your workouts and blur the lines between strength training and conditioning training, you will see superior fat loss than programs claiming to target fat loss.

Start training for physical fitness improvement and every workout will become a fat burning workout.

Just think of what you can accomplish in sport, work and life activities when you develop a body that performs as good as it looks.

So, don’t train for appearance.

Train for performance… and the appearance you want is sure to follow.



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