Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.
However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.
There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.
The second type of fat that you have in your abdominal area 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 certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.
Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them 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 body on a consistent basis.
If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There's just no way around it. Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.
So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in 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 or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn't work that way.
The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.
I've actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.
Now the important thing to realize is that just any old exercise 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 abdominal 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 training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal 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've 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 abdominal 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 Six Pack Abs Program.
Keep in mind that the point of this whole program is NOT abdominal 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 abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.
If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork... it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It's really that simple.
The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, 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.
Here you will find the help you need to succeed and finally get rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS.
Don't 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 this problem.
Train hard, eat right, and enjoy life!
Friday, November 19, 2010
Monday, November 8, 2010
Eat Your Way Back To a Slimmer You
Have you heard the saying -- slow but steady wins the race? This is an appropriate way of assessing our approach to weight control. We need to eat foods that we can ingest and process slowly, therefore bypassing those spikes in blood sugar, a condition often associated with simple carbs. While carbohydrates are vital as a source of energy, we need to concern ourselves with the type of carb that we eat. If we are trying to avoid certain illnesses and to balance our weight effectively, we must focus on how we prepare and eat these carbs quite carefully.
If we have a diet that is high in simple carbohydrates, we strain our bodies unnecessarily. Of all the organs to be effected, the pancreas is most at risk. It has to struggle to create large levels of insulin to try and deal with the processing of this type of carbohydrate. When this happens, blood sugar levels are elevated and insulin is prevalent, contributing to the creation of fat reserves, needlessly. The body finds it very difficult to produce high levels of insulin to deal with elevated glucose levels in the bloodstream and this situation can lead to the development of what we know only too well as diabetes.
The glycemic index has been developed to help us understand how to regulate the glucose levels, as they are linked to certain food types. We can see that certain carbohydrates contribute to spikes in the glucose level and that unnecessary insulin. By avoiding such foods, it follows that we can control our weight and help to look after our health, moving forward.
The secret is to be sure that the food we eat is ingested slowly. If not, the glycemic response will be elevated, which is a condition that we want to avoid. Consequently, we should look at foods that are found toward the bottom of the index, which also tend to be naturally high in fiber. Fiber is difficult, if not impossible for the body to digest quickly and therefore we will feel as if we are "satisfied" for a longer period of time after we eat. As such, we will avoid the food cravings that can lead to all kinds of issues when trying to diet.
The foods at the bottom of the glycemic index are known to result in a more controllable glycemic response. They are processed more slowly, remain in our systems longer and help us to avoid those hunger pangs. If we can maintain a constant supply of blood sugar, without the ups and downs, we can also help to avoid that unnecessary run to the sweet counter, a condition that we are all too familiar with during midmorning, midafternoon or at bedtime.
Don't confuse the two. "Simple" might sound more preferable to "complex," but in truth complex carbohydrates are your friends. These are found in natural foods, vegetables and fruit and are processed steadily within the body. As they take time to break down, we don't go through the roller coaster that we could otherwise experience if we eat foods within the higher echelons of the glycemic index. Always check your cholesterol and see if your triglyceride levels are normal, as part of your healthy lifestyle.
If we have a diet that is high in simple carbohydrates, we strain our bodies unnecessarily. Of all the organs to be effected, the pancreas is most at risk. It has to struggle to create large levels of insulin to try and deal with the processing of this type of carbohydrate. When this happens, blood sugar levels are elevated and insulin is prevalent, contributing to the creation of fat reserves, needlessly. The body finds it very difficult to produce high levels of insulin to deal with elevated glucose levels in the bloodstream and this situation can lead to the development of what we know only too well as diabetes.
The glycemic index has been developed to help us understand how to regulate the glucose levels, as they are linked to certain food types. We can see that certain carbohydrates contribute to spikes in the glucose level and that unnecessary insulin. By avoiding such foods, it follows that we can control our weight and help to look after our health, moving forward.
The secret is to be sure that the food we eat is ingested slowly. If not, the glycemic response will be elevated, which is a condition that we want to avoid. Consequently, we should look at foods that are found toward the bottom of the index, which also tend to be naturally high in fiber. Fiber is difficult, if not impossible for the body to digest quickly and therefore we will feel as if we are "satisfied" for a longer period of time after we eat. As such, we will avoid the food cravings that can lead to all kinds of issues when trying to diet.
The foods at the bottom of the glycemic index are known to result in a more controllable glycemic response. They are processed more slowly, remain in our systems longer and help us to avoid those hunger pangs. If we can maintain a constant supply of blood sugar, without the ups and downs, we can also help to avoid that unnecessary run to the sweet counter, a condition that we are all too familiar with during midmorning, midafternoon or at bedtime.
Don't confuse the two. "Simple" might sound more preferable to "complex," but in truth complex carbohydrates are your friends. These are found in natural foods, vegetables and fruit and are processed steadily within the body. As they take time to break down, we don't go through the roller coaster that we could otherwise experience if we eat foods within the higher echelons of the glycemic index. Always check your cholesterol and see if your triglyceride levels are normal, as part of your healthy lifestyle.
Lose Weight Using the Glycemic Index
We must take a slow, but steady approach to the way that we regulate our weight. This will require us to really analyze the speed at which our food is digested, ensuring that a slow process avoids those unwanted spikes in blood sugar levels. Often, we eat a diet too high in simple carbohydrates, which directly contribute to the spikes. While carbohydrates are vital for us, it's the type of carb that we need to think about. If you are trying to balance your weight and avoid the onset of other illnesses, consider how you prepare and eat carbs.
If you focus on a diet that is loaded in terms of simple carbs, you can unnecessarily strain your body. The pancreas is in the frontline of this assault and is forced to produce a much greater insulin level than is healthy as it tries to process these types of food. Blood sugar levels are elevated and insulin does nothing for the problem by triggering the creation of fat reserves. The body will find it difficult to regulate this insulin as glucose levels flood the bloodstream and this is a prime breeding ground for the development of what we know only too well as diabetes.
In response to this condition, the glycemic index was developed. This helps us understand the way that blood glucose is affected by all the different food types. We now know that certain foods spike those levels and create unwanted insulin and this situation is to be avoided if we are to be healthy and control our weight.
Every food that we eat should be digested slowly in an ideal world, if we are to sidestep an elevated glycemic response. Look for foods that are found toward the bottom of the index, as most of these are naturally high in fiber, as well. As fiber is basically indigestible, it will make us feel satisfied for a longer period of time. We can help to avoid food cravings that are most often associated with a failure to follow a dietary plan this way.
Foods found toward the bottom of the glycemic index result in a moderate glycemic response. These foods are digested at a slower rate and we won't feel hungry all the time. Regulating a constant supply of blood sugar avoids hills and valleys. All of us have experienced this scenario, when a sugar crash causes us to look for those mid-morning, afternoon or bedtime snacks.
Remember that complex carbohydrates are your friends in the battlefield. You will find them contained within vegetables, fruits and natural foods, all of which are slowly but steadily processed by the body. Due to their complexity, they take time to be broken down to manageable levels and we don't experience those ups and downs suffered when the body is battling to cope with other, simple carbs. Regularly check your levels, including your triglycerides, your cholesterol and aim for a much healthier life without worrying about diabetes, heart disease or cancers too much.
If you focus on a diet that is loaded in terms of simple carbs, you can unnecessarily strain your body. The pancreas is in the frontline of this assault and is forced to produce a much greater insulin level than is healthy as it tries to process these types of food. Blood sugar levels are elevated and insulin does nothing for the problem by triggering the creation of fat reserves. The body will find it difficult to regulate this insulin as glucose levels flood the bloodstream and this is a prime breeding ground for the development of what we know only too well as diabetes.
In response to this condition, the glycemic index was developed. This helps us understand the way that blood glucose is affected by all the different food types. We now know that certain foods spike those levels and create unwanted insulin and this situation is to be avoided if we are to be healthy and control our weight.
Every food that we eat should be digested slowly in an ideal world, if we are to sidestep an elevated glycemic response. Look for foods that are found toward the bottom of the index, as most of these are naturally high in fiber, as well. As fiber is basically indigestible, it will make us feel satisfied for a longer period of time. We can help to avoid food cravings that are most often associated with a failure to follow a dietary plan this way.
Foods found toward the bottom of the glycemic index result in a moderate glycemic response. These foods are digested at a slower rate and we won't feel hungry all the time. Regulating a constant supply of blood sugar avoids hills and valleys. All of us have experienced this scenario, when a sugar crash causes us to look for those mid-morning, afternoon or bedtime snacks.
Remember that complex carbohydrates are your friends in the battlefield. You will find them contained within vegetables, fruits and natural foods, all of which are slowly but steadily processed by the body. Due to their complexity, they take time to be broken down to manageable levels and we don't experience those ups and downs suffered when the body is battling to cope with other, simple carbs. Regularly check your levels, including your triglycerides, your cholesterol and aim for a much healthier life without worrying about diabetes, heart disease or cancers too much.
The L. A. Shape Diet
The L.A. Shape Diet was created by Doctor David Heber. This diet is based on eating lots of fiber, fruits, and vegetables. You will evaluate your own need for proteins. You'll drink a mixture of soy milk or skim milk with fruit, and nutritional powder including protein. Each of the two steps lasts seven days. During the first step the diet drink replaces two daily meals, and in the second step it replaces one daily meal. Here are some of the principles.
The L.A. Shape Diet is quite different for women and men. Dr. Heber recommends that women consume 100 grams (approximately 3 ounces) of protein a day as follows: 30 grams at breakfast and supper provided by the protein drink, 25 grams in the mid-afternoon snack, and the rest at dinner from fish or poultry. The recommendation for men is 150 grams of protein a day as follows: 35 grams at breakfast, 20 to 30 grams in the mid-afternoon snack, and 50 to 75 grams at supper. The morning and supper protein drinks are not the same. If you are hungry you can add protein powder to the drinks. You prepare this drink by mixing soy or skim milk, protein powder, fruit, and ice. Protein powder is available in various flavors. The diet includes a detailed list of snacks and food per day during each of the phases. During the second phase the menu differs for women and for men. Drink lots of water or green tea. Eat fruits and vegetables according to their colors. Fight against stress, which often incites people to eat when they aren't hungry. This diet strongly emphasises physical activity.
An advantage of the L.A. Shape Diet is that the menu is fixed; you won't spend time deciding what to prepare. A separate program for men and women may be more effective than a single one destined to meet the dietary needs of both sexes. On the other hand, it's complicated to prepare the protein drink. You may find it inconvenient to drink a lot of liquid in the morning. Furthermore the program lasts only 14 days and provides no transition or stabilization phase.
Here are two sample menus:
Menu 1 (Week 2, day 3 for women)
Breakfast: Protein drink or 7 egg whites. A slice of whole wheat bread. 1 fruit.
Lunch: Protein drink or avocado, vegetable, and turkey salad.
The mid-afternoon snack is a cup of red fruit.
Supper: Soy chili. Green salad. A red apple.
Menu 2 (Week 2, day 3 for men)
Breakfast: Protein drink or 7 egg whites. A slice or two of whole wheat bread. 1 cup of mixed vegetables.
Lunch: Protein drink or avocado, vegetable, and turkey salad. A slice of whole wheat bread. A slice of cantaloupe.
Your mid-afternoon snack is soy pudding.
Supper: Soy chili. Green salad. A red apple.
The L.A. Shape Diet is quite different for women and men. Dr. Heber recommends that women consume 100 grams (approximately 3 ounces) of protein a day as follows: 30 grams at breakfast and supper provided by the protein drink, 25 grams in the mid-afternoon snack, and the rest at dinner from fish or poultry. The recommendation for men is 150 grams of protein a day as follows: 35 grams at breakfast, 20 to 30 grams in the mid-afternoon snack, and 50 to 75 grams at supper. The morning and supper protein drinks are not the same. If you are hungry you can add protein powder to the drinks. You prepare this drink by mixing soy or skim milk, protein powder, fruit, and ice. Protein powder is available in various flavors. The diet includes a detailed list of snacks and food per day during each of the phases. During the second phase the menu differs for women and for men. Drink lots of water or green tea. Eat fruits and vegetables according to their colors. Fight against stress, which often incites people to eat when they aren't hungry. This diet strongly emphasises physical activity.
An advantage of the L.A. Shape Diet is that the menu is fixed; you won't spend time deciding what to prepare. A separate program for men and women may be more effective than a single one destined to meet the dietary needs of both sexes. On the other hand, it's complicated to prepare the protein drink. You may find it inconvenient to drink a lot of liquid in the morning. Furthermore the program lasts only 14 days and provides no transition or stabilization phase.
Here are two sample menus:
Menu 1 (Week 2, day 3 for women)
Breakfast: Protein drink or 7 egg whites. A slice of whole wheat bread. 1 fruit.
Lunch: Protein drink or avocado, vegetable, and turkey salad.
The mid-afternoon snack is a cup of red fruit.
Supper: Soy chili. Green salad. A red apple.
Menu 2 (Week 2, day 3 for men)
Breakfast: Protein drink or 7 egg whites. A slice or two of whole wheat bread. 1 cup of mixed vegetables.
Lunch: Protein drink or avocado, vegetable, and turkey salad. A slice of whole wheat bread. A slice of cantaloupe.
Your mid-afternoon snack is soy pudding.
Supper: Soy chili. Green salad. A red apple.
Friday, July 30, 2010
Apple Cider Vinegar and Weight Loss
Apple cider vinegar as a health remedy has been around for thousands of years. There are many claimed benefits of apple cider vinegar, the most captivating being weight loss. Differing opinions as to its effectiveness run wild. Some people declare they lost fifteen pounds by only taking apple cider vinegar and doing little else, while others claim that apple cider vinegar did nothing for them.
So how does this ancient diet work? It is not in reality a diet, so much as diet addition. It has been stated that apple cider vinegar decreases appetite and minimizes cravings. It has also been determined to reduce glucose levels, which means that it helps the body break down sugar. Sugar, when not burned by the body in the form of energy, is transferred into fat storage. It could be assumed that if apple cider vinegar reduces the body’s sugar level fat storage would be decreased.
It is recommended that drinking two teaspoons of apple cider vinegar three times a day before each meal will produce the desired results. While someone with an iron throat may be able to drink it straight, it is recommended that apple cider vinegar be diluted in water or juice. A bit of honey makes it potable and much more pleasant. Because it contains acetic acid which can damage the esophagus and teeth, consuming it properly is essential. Some people add baking soda to the mixture to reduce the acidity of the apple cider vinegar and the potential harm as it is goes down.
Using the right apple cider vinegar determines the most benefit. Processed, filtered Heinz brand vinegar does not contain the necessary ingredients and those who tried it seemed unsuccessful. Organic apple cider vinegar is the answer to this weight loss plan. Braggs raw, unfiltered, organic apple cider vinegar is considered the essential brand due to the “mother” it contains. According to the bottle, it occurs naturally as connected strand-like chains of protein enzyme molecules. To the regular person, that declaration doesn’t mean much, but according to those who have tried this diet, it is the determining factor.
Bragg’s can be found for less than five dollars at health stores. Apple cider vinegar pills can also be found at a health food store for considerably more money, if the taste of apple cider vinegar turns you off. It has been argued however, that the pill form of apple cider vinegar does not contain the active ingredients that organic apple cider vinegar does. Supplements are not monitored by the FDA, so consequently there is no guarantee as to what is actually in the apple cider vinegar pills compared to what the packaging states. This is fact for vitamins as well. Quality is mandatory when it comes to effective supplements and a bit of research helps ensure you get the quality you deserve. Pharmaceutical grade supplements contain what the packaging states as well as maintain a high level of quality.
Organic apple cider vinegar may boost your dieting efforts, but the other benefits of apple cider vinegar may also be appealing. Studies of apple cider vinegar have shown promising benefits to lowering blood sugar levels caused by diabetes, high cholesterol, lowering blood pressure and destroying cancer cells. Drinking apple cider vinegar also reduces or eliminates heart burn by providing acid in the stomach and sending signals to the brain that no more is needed. While there are low risks to trying this means of weight loss, if you have serious health concerns always discuss any changes to your diet with your doctor to avoid drug interactions.
Many people have combined apple cider vinegar with decreased food intake and increased physical activity. These changes are healthy and practical, however, it does pose the question of what triggered the weight loss, the vinegar or the lower calorie diet and exercise? There is no magic formula in the world that allows us to eat fried chicken, soda and chips to our hearts content and not gain weight. Discipline and common sense will always be at the forefront of maintaining a healthy lifestyle. Apple cider vinegar may give you the boost you need to get started down that healthier path.
So how does this ancient diet work? It is not in reality a diet, so much as diet addition. It has been stated that apple cider vinegar decreases appetite and minimizes cravings. It has also been determined to reduce glucose levels, which means that it helps the body break down sugar. Sugar, when not burned by the body in the form of energy, is transferred into fat storage. It could be assumed that if apple cider vinegar reduces the body’s sugar level fat storage would be decreased.
It is recommended that drinking two teaspoons of apple cider vinegar three times a day before each meal will produce the desired results. While someone with an iron throat may be able to drink it straight, it is recommended that apple cider vinegar be diluted in water or juice. A bit of honey makes it potable and much more pleasant. Because it contains acetic acid which can damage the esophagus and teeth, consuming it properly is essential. Some people add baking soda to the mixture to reduce the acidity of the apple cider vinegar and the potential harm as it is goes down.
Using the right apple cider vinegar determines the most benefit. Processed, filtered Heinz brand vinegar does not contain the necessary ingredients and those who tried it seemed unsuccessful. Organic apple cider vinegar is the answer to this weight loss plan. Braggs raw, unfiltered, organic apple cider vinegar is considered the essential brand due to the “mother” it contains. According to the bottle, it occurs naturally as connected strand-like chains of protein enzyme molecules. To the regular person, that declaration doesn’t mean much, but according to those who have tried this diet, it is the determining factor.
Bragg’s can be found for less than five dollars at health stores. Apple cider vinegar pills can also be found at a health food store for considerably more money, if the taste of apple cider vinegar turns you off. It has been argued however, that the pill form of apple cider vinegar does not contain the active ingredients that organic apple cider vinegar does. Supplements are not monitored by the FDA, so consequently there is no guarantee as to what is actually in the apple cider vinegar pills compared to what the packaging states. This is fact for vitamins as well. Quality is mandatory when it comes to effective supplements and a bit of research helps ensure you get the quality you deserve. Pharmaceutical grade supplements contain what the packaging states as well as maintain a high level of quality.
Organic apple cider vinegar may boost your dieting efforts, but the other benefits of apple cider vinegar may also be appealing. Studies of apple cider vinegar have shown promising benefits to lowering blood sugar levels caused by diabetes, high cholesterol, lowering blood pressure and destroying cancer cells. Drinking apple cider vinegar also reduces or eliminates heart burn by providing acid in the stomach and sending signals to the brain that no more is needed. While there are low risks to trying this means of weight loss, if you have serious health concerns always discuss any changes to your diet with your doctor to avoid drug interactions.
Many people have combined apple cider vinegar with decreased food intake and increased physical activity. These changes are healthy and practical, however, it does pose the question of what triggered the weight loss, the vinegar or the lower calorie diet and exercise? There is no magic formula in the world that allows us to eat fried chicken, soda and chips to our hearts content and not gain weight. Discipline and common sense will always be at the forefront of maintaining a healthy lifestyle. Apple cider vinegar may give you the boost you need to get started down that healthier path.
Ab Exercises Are Not The Solution To 6-Pack Abs
One of the most common fitness goals people have is to get a slimmer stomach and if possible, achieve a kind of "six pack abs" appearance to their middle section. Most people, unfortunately, struggle for years without ever achieving this goal.
Actually, I see so many people waste a great deal of their time on worthless abs exercises, and falling into the trap of every gimmick product bursting onto the TV screen promising them things like "getting a 6-pack in only 2 minutes a day while sitting on their couch."
Honestly, seeing so many people over the years waste their hard earned money on all of these worthless ab gadgets, machines, and fake fat loss pills was really disturbing.
So what is the truth? The truth is that people are looking in the wrong direction to achieve this goal... abs exercises are NOT the answer to six pack abs! Sounds ridiculous, yes. In fact, ab-specific exercises are the LEAST important training aspect in getting a six pack.
Most people think there must be some magical "underground" abs exercise that is going to finally get them their six-pack after years of struggling. The real solution to seeing a visible six-pack is simply bringing your body fat percentage down to a low enough level to where the abs become visible. Most people already have a six pack hiding underneath their stomach fat and don't know it. This is generally about 10% body fat or lower for men, and about 16-18% body fat for women based on experience.
You know, even some 7-year olds have six pack abs! Think they got that by doing "abs exercises"? Of course not! They have those 6-pack abs because their body fat percentage is extremely low since they are active and running around playing all day long at their age.
In conclusion, the most important aspect to getting visible abs is actually a properly designed full body training program, combined with good nutrition that can be maintained for life (instead of a short-term gimmick diet).
Actually, I see so many people waste a great deal of their time on worthless abs exercises, and falling into the trap of every gimmick product bursting onto the TV screen promising them things like "getting a 6-pack in only 2 minutes a day while sitting on their couch."
Honestly, seeing so many people over the years waste their hard earned money on all of these worthless ab gadgets, machines, and fake fat loss pills was really disturbing.
So what is the truth? The truth is that people are looking in the wrong direction to achieve this goal... abs exercises are NOT the answer to six pack abs! Sounds ridiculous, yes. In fact, ab-specific exercises are the LEAST important training aspect in getting a six pack.
Most people think there must be some magical "underground" abs exercise that is going to finally get them their six-pack after years of struggling. The real solution to seeing a visible six-pack is simply bringing your body fat percentage down to a low enough level to where the abs become visible. Most people already have a six pack hiding underneath their stomach fat and don't know it. This is generally about 10% body fat or lower for men, and about 16-18% body fat for women based on experience.
You know, even some 7-year olds have six pack abs! Think they got that by doing "abs exercises"? Of course not! They have those 6-pack abs because their body fat percentage is extremely low since they are active and running around playing all day long at their age.
In conclusion, the most important aspect to getting visible abs is actually a properly designed full body training program, combined with good nutrition that can be maintained for life (instead of a short-term gimmick diet).
Exercises To Do At Home Or Office
These workouts can be done at home or even in your office. With this workout plan, you can work out for just a couple minutes at a time, several times throughout each day, 5 days/week.
This consists of only bodyweight exercises done for about 2-3 minutes, 6-8 times per day, throughout each day. Now obviously if you work a normal office job, you are going to have to not be shy about doing a few exercises in your office and having your cube-mates watch you. Actually, even some people that have tried this have actually gotten their co-workers to join them.
If you work from home, or are a stay at home mom, there's no reason you can't fit these in throughout the day while at home. If you end up having a busy day with meetings and so forth, and can only fit a couple of these 2-minute workouts in, then so be it, but try to get as many done each day as you can.
If you're on a normal 9-5 office schedule, I recommend doing your 2-minute workouts every hour, on the hour, with the exception of lunch. Try doing these at 9am, 10am, 11am, 1pm, 2pm, 3pm, and 4pm.
Some of the bodyweight exercises that are the best to focus on are:
* bodyweight squats (and variations)
* pushups (and variations)
* forward, reverse, or walking lunges
* up & down a staircase if one is available
* floor planks (holding the plank position from forearms and feet)
* floor abs exercises such as lying leg thrusts, ab bicycles, etc.
* one-legged bodyweight Romanian deadlifts
This list is not fully comprehensive, but I wanted to keep it relatively simple. If you know other good bodyweight exercises, you can add those to your routine also. If you want to keep it real simple and don't want to get down on the floor for anything, you can stick to squats, lunges, and pushups and still get great results.
This consists of only bodyweight exercises done for about 2-3 minutes, 6-8 times per day, throughout each day. Now obviously if you work a normal office job, you are going to have to not be shy about doing a few exercises in your office and having your cube-mates watch you. Actually, even some people that have tried this have actually gotten their co-workers to join them.
If you work from home, or are a stay at home mom, there's no reason you can't fit these in throughout the day while at home. If you end up having a busy day with meetings and so forth, and can only fit a couple of these 2-minute workouts in, then so be it, but try to get as many done each day as you can.
If you're on a normal 9-5 office schedule, I recommend doing your 2-minute workouts every hour, on the hour, with the exception of lunch. Try doing these at 9am, 10am, 11am, 1pm, 2pm, 3pm, and 4pm.
Some of the bodyweight exercises that are the best to focus on are:
* bodyweight squats (and variations)
* pushups (and variations)
* forward, reverse, or walking lunges
* up & down a staircase if one is available
* floor planks (holding the plank position from forearms and feet)
* floor abs exercises such as lying leg thrusts, ab bicycles, etc.
* one-legged bodyweight Romanian deadlifts
This list is not fully comprehensive, but I wanted to keep it relatively simple. If you know other good bodyweight exercises, you can add those to your routine also. If you want to keep it real simple and don't want to get down on the floor for anything, you can stick to squats, lunges, and pushups and still get great results.
Subscribe to:
Posts (Atom)