Six Pack Abs | How to Get Six Pack Abs

Marlton, NJ (PRWEB) July 16, 2007

With nearly 2/3 of the adult population in the US classified as overweight or obese, it has become a very rare occurrence these days to see virtually anyone with the six pack abs appearance that is so yearned for. Unfortunately, it seems that the masses still go about their quest for a sexy stomach in the least effective manner possible.

The fact is that typical crunches, sit-ups and side bends have almost nothing to do with truly attaining that flat stomach and sexy abs that everybody wants, but most struggle with. It’s true.

According to Mike Geary of Marlton, NJ, Certified Nutrition Specialist, Certified Personal Trainer (CPT), author of the internationally best-selling e-book, “The Truth about Six Pack Abs” and founder of TruthAboutAbs.com, most people are simply wasting their time with hundreds of crunches, sit-ups and other direct ab exercises while trying to flatten that stomach.

The real secret, says Geary, is in choosing exercises and workout combinations that stimulate the metabolism and give more of a fat-burning hormonal response, in order to more easily strip off the excess belly fat that is covering up those abs.

For losing belly fat to slim down that tummy much faster, Geary prescribes throwing the crunches out the window for the time being, and instead focusing on multi-joint full-body exercises that give you a much better calorie burn and metabolism increase. For example, exercises such as lunges, squats, mountain climbers and other similar exercises are much better for burning belly fat than ab exercises such as crunches or sit-ups.

Here’s an example of how these three exercises can be combined into a time-effective 10-15 minute workout that will blast that excess belly fat off of your abs faster than ever before and can be done right in your own living room:

Example Bodyweight Exercise Circuit

Take note of the time, or start a timer, then repeat the following circuit as many times as possible in 10-15 minutes

1. Bodyweight squats — 8 reps each set

2. Bodyweight lunges — 6 reps with each leg per set

3. Mountain climbers on floor — 30 seconds for each set

Take no rest between exercises in the circuit, and then rest 30 seconds after each rotation through the circuit. Keep repeating the circuit for 10-15 minutes straight. If you’re a beginner that never exercises, just go for only 5 minutes for the first week or two. For everyone else, try starting at 10 minutes for the first week, and slowly work up to 15 minutes of these high intensity circuits thereafter.

For some, a 15 minute workout might not sound like much, but this type of high intensity combination workout is guaranteed to be more effective than the typical waste of time abs machines and ineffective ab exercises. Bye, bye belly fat.

Exercise Descriptions

1. Bodyweight squats — Start with a foot stance slightly wider than shoulder width. Initiate the squat by pushing the hips back, and then squatting down until your thighs are approximately parallel to the ground. Then push yourself back up to the starting position. Important tip: always think about “sitting back” into a squat as opposed to just “squatting down”.

2. Bodyweight Lunges — Step forward with one leg at a time. Take a long enough step so that at the bottom of the lunge, your shin is vertical and your thigh is parallel to the floor. Alternate legs and repeat.

3. Floor mountain climbers — Get down into a pushup position on hands and toes. Quickly start alternating your legs by shuffling your feet in and out. Your knees will come in close to your elbows on each rep. Move swiftly. This is meant to be a fast paced exercise. Keep moving for the recommended time period (30 seconds each set).

This was just an intro to the full body philosophy of fat loss. The Truth about Six Pack Abs manual contains all levels of advancement from beginners to super-studs and bodyweight workouts to gym-based free weight workouts. In addition, the most important portion of the manual deals with nutritional strategies for losing body fat to achieve a low enough body fat percentage for visible abs.

The following page contains a free fat loss & metabolism raising report to help both beginners and advanced fitness buffs break out of their fitness plateau.

Mike Geary is also the founder of the website geared towards busy professionals looking for fast 4-minute dumbbell and bodyweight home workouts.

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I just want an easy way to get abs without an expensive workout machine.

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Do you spend hours doing crunches or sit ups and yet, you are not getting ripped or six pack abs? Chances are you’ve been doing it all wrong!

It’s a common mistake in most people who want visible abs to do abdominal exercise only. Sure, you develop abdominal muscle but it’s only hidden under a layer of fat. In fact, you may find your ab getting bigger as a result of the increased muscle mass.

If you want visible abs, your focus should be on reducing excess body fat.

Low body fat = ripped abs

You achieve low body fat by burning more calories than you consume.

Here are 4 tips for losing belly fat effectively and permanently.

1. Interval training

Research has shown that interval training is more superior to slow, steady cardio for fat loss. Your metabolism remains elevated post workout, thus resulting in the after burn effect. Effectively, you continue to burn calories even after an interval workout but not after a long, steady cardio workout.

Also, if you don’t have long hours to spare in the gym, interval workouts enable you to achieve the most fat loss in the least amount of time. Some examples of interval workouts are wind sprints, hill sprints, swimming sprints and speed rope jumping. You can also do intervals on a treadmill, stationary bicycle, stairclimber, rower and elliptical machines.

2. Nutrition

Proper nutrition is the key to fat loss. No matter how much or hard you train, you’ll never get visible abs if you live on crisps, sodas, fast food, cookies and other crap. Don’t fall for any of the low carb, low fat, high protein and other fad diets. Instead, eat a healthy and well balanced diet that includes various food groups – carbohydrates, protein, fats, vitamins and minerals.

Eat 5-6 small meals a day to keep your energy levels stable. Choose wholesome, natural foods, preferably organic, and avoid processed foods. Avoid refined and simple carbs that contain white flour and white sugar. Your main sources of carbohydrates are fruits, vegetables and whole grains.

Include a source of high quality, lean protein with every meal. There are several benefits to consuming lean protein. Your body burns more calories from digesting protein than carbs or fats. Protein keeps hunger at bay and gives you a feeling of satiety. It is also necessary for building lean muscle that controls your metabolism and burns calories.

Drink plenty of water to stay hydrated and to speed up fat loss.

Consume healthy fats from avocado, flax seed (or flax oil), nuts, seeds, fish (or fish oil), etc. Essential fatty acids help to regulate appetite and burn fat.

3. Resistance training

Resistance training not only sculpts your body but is important for building muscles. Like interval training, it raises your post workout metabolism so your body continues to burn calories even when you are doing nothing.

Aim for low rep resistance training, i.e. 8 reps per exercise, as it has been shown to boost metabolism after the workout.

If your goal is to burn fat, don’t isolate your body parts by training certain muscle groups using single-joint movements. Isolation exercises such as leg extension, bicep curl and tricep kickback burn little body fat. Shift your focus from single-joint to multi-joint muscle movements such as squats, lunges, split squats, pushups, chinups, rows, step ups and deadlifts. These are full body movements that work many muscles at one time, burn more calories during each workout and increase your metabolism post workout.

4. Reduce stress

Stress has been associated with belly fat. In stressful situations, your body releases a stress hormone called cortisol. Excess cortisol production leads to build up of belly fat. A fat belly is more than ugly looking. Accumulated fat in the abdomen increases your risk of developing high blood pressure, diabetes, heart disease and stroke.

Be aware of your stress level and learn to manage it through yoga, meditation, qi gong, tai chi and other stress reduction techniques. The truth is there’s no quick fix for losing belly fat. Forget about ab gadgets, diets or magic pills that promise to give you lean abs. They are nothing but scams.

The good news is that you can attain a set of lean or six pack abs through a healthy diet plan and effective training program that promote fat loss.

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tinyurl.com Truth about Six Pack Abs Below are some of the testimonials I’ve received from some of the readers from around the world. …I was running regularly and working out sometimes, but I was still getting fatter… Everything changed when I started your truth about abs program…” Hi, I had been talking about this program for MONTHS, saying “I’ll get it next pay…next pay…next pay…” Finally a friend of mine got sick of my procrastination and just bought it for me as a gift. I began the program on the 5th of February (about a month after my Dec 25th pic). Its now 18th July and Im still going strong. So I thought I would send in my results so far. The Program is FREAKIN BRILLIANT!!! Before I started your program, I was running regularly and working out sometimes, but I was still getting fatter…. and fatter. I didn’t really notice it until my friend took a photo of me at the beach. I was horrified!!!! I knew I had to do something about it, but I couldn’t move the fat. Everything changed when I started your truth about abs program. In the 6 months I’ve been on the program, I’ve lost 25.4 kg and gone from 30% body fat down to 11% body fat. THANK YOU MIKE!!!!!!! I have been sending friends photos of my progress and then the link to your site. Leith Carnie, Australia See more testimonials tinyurl.com

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Many people find that despite serious attempts, they are unable to lose belly fat. so many weeks has passed its useless that how much thin i am now but my belly is still like that. Many people find that even after an initial loss of belly fat, it often returns.

If your answer was ‘yes’ to any of the questions above, then you are definitely at the right place. Even though weight loss in the stomach region is difficult, these ideas will assist you in obtaining that long desired flat belly.

It is important to remember that under no circumstances should you starve yourself. If you are on a quest to lose belly fat, then this would be the most ineffective method to select. It is imperative to consume the right foods. Eat only thrice daily without taking food in between. Be sure you reduce your intake of fried food and junk food. everytime eat some fresh things. Everyday make sure that your meals include fresh juice. If you don’t eat, your body’s metabolism will slow down and you won’t lose weight. your body weight will not be reduced even you are not going to eat enough. A healthy diet will spike your metabolism and the nutrients you consume will assist your body in getting rid of that unwanted fat. Also, the diet product which are on today’s market is something you should not fall for. They are very bad for your bodies and have been shown to be totally unhelpful in reducing weight.

Weight loss in general is easier to obtain than losing belly fat. In order to help you lose fat from your entire body, it is recommended that you eat these types of foods. Your genetic composition will determine how your body will be affected with this method. When people begin dieting with a goal to lose belly fat, some see a noticeable difference in their body shape instantly with slimmer thighs and arms. exercise is also must if you want to loose your belly weight along with the diet which you are taking. It makes sure that you primarily loose weight from the stomach and then from the remaining body to get a fast six pack. Stomach crunches are the most effective exercise to achieve this. You need to lay flat, tucking your arms underneath your head. fold your knees towards up and try to extract your stomach towrds your inner body. Your upper body will be moved upward in close proximity to your bent knees. after that move towards back again and get back to the first position. This exercise will be repeated ten to twenty times.

In order to lose belly fat, it is important to eat a healthy diet and get exercise. Keep in mind that you need to eat healthy and get some exercise.

for more info Learn how to get a fast six pack without doing those dreaded crunches.

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What guy doesn’t want to have a ripped six pack that causes everyone to stop and look when you take off your shirt? But how do we set about getting washboard abs? In my naïve teenage years, I honestly believed that churning out a few hundred crunches a day would surely grant me a six pack in no time.

To my dismay though, I didn’t end up looking like a Men’s Health cover model. Matter of fact, I saw little to no improvement at all. This was after putting up with the intense burning and pain that comes with doing over a hundred crunches, everyday, for a few weeks straight.

I had no idea why I wasn’t getting a six pack. I mean after all, my abs were burning and always hurting. Shouldn’t they be popping out by now?

What I didn’t realise at the time was that I already had a well developed six pack. Fact is, everyone already has six pack abs, otherwise we wouldn’t be able to stand up!

So why couldn’t I see my abs?

Because I was fat! The reason why I couldn’t see my abs, wasn’t because they weren’t developed and I needed to do more ab work. It was because I had a layer of fat covering them up. This is why doing thousands of crunches don’t work. I can develop my ab muscles as much as I want, but I will never see them until I lose the layer of fat on top of them.

So over the years, I have come to realise that attaining washboard abs has more to do with our diet, then anything else. We could do all the ab crunches in the world, but if we eat too much, we will never see our abs.

Focus on eating less food everyday. A good gauge is to eat 15 calories per pound of bodyweight a day. Supplement this with some strength training and some fairly intense cardio activity, and your fat should melt off your body in no time, revealing the chiselled midsection you are after.

So to finish off, abdominal exercises are not necessary. You may have noticed guys who have a ripped six pack yet never do any ab work. This is simply because they are lean enough to see there abs.

It’s that easy.

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The question always comes up, and even you have probably asked it a time or two in your life—‘How do I get a flat stomach,’ or ‘How do I get a 6-pack?’

Most people seem to think that the way to get this perfect, sexy stomach is to do endless crunches and sit-ups. That solution is so 1980’s and absolutely WRONG! You can do 10,000 sit-ups a day and it won’t make much of difference in bringing out cut, defined abdominal muscles. The key for getting and keeping a 6-pack stomach lays in these foundational principles I’m going to layout in this article. But first, let me share with you some flat-stomach no-nos with you.

Why you are not seeing your abs—Reason #1

If you want to see your abdominals then you need to focus on fat loss. Everybody can have a sexy 6-pack, and everybody does. Those people that cannot see their abs have a layer of fat over the top of them. Some people more than just a layer. You want to try and reduce the amount of body fat you are carrying and increase the amount of lean body mass (muscle, water, bone, tissue, organs). When you do your body composition will improve and you will begin to see those coveted abs.

But be mindful of what causes fat loss. Diets do not promote fat loss, especially fad diets. So say you are 30 pounds overweight and decide you want a 6-pack, but instead of going the smart way (I’ll cover the smart way later on), you decide to go on a diet. So over the course of 2-3 months you shed those 30 pounds. But the majority of those 30 pound came from muscle and water and not fat. Your metabolism slowed down a lot, and now your actually worse off then before. You still can’t see your abs, and you feel like crap.

Why did this happen? Because diets focus on weight loss and not fat loss. Now if you were to focus on fat loss you wouldn’t be worried about the scale. I recommend weighing yourself no more then once a week. It’s even better not to do it at all. The best ways to gauge your progress are: 1. Body fat tests 2. Before and after pictures 3. How your clothes feel 4. How you look in the mirror.

Why you are not seeing your abs—Reason #2

Are you one of those people who do endless abdominal work? You can’t train your abs and magically just make body fat come off your stomach. It doesn’t work that way. When you burn body fat off your body it comes off proportionally all over. Now, I’m sure you’ve heard that nothing comes in one-size-fits-all for pretty much everything, and the same goes for fat loss. Different people will lose more fat quicker in certain areas and slower in other areas—everybody’s body is different. The stomach might be one of those slower areas for you. Don’t get discouraged.

To even start fat loss you need to burn off calories and create a caloric deficit. Crunches and sit-ups are not the best ab exercises. It’s not even close! They don’t involve a lot of muscles so they don’t burn as many calories as other exercises. You need to train your whole body during your workouts. Focusing on compound movements that involve multiple body parts for each movement. Crunches and sit-ups really just create a ‘burn’ in your stomach. The forward bending of these movements are not what the rectus abdominis is for; the RA is for preventing hyperextension. Crunches and sit-ups are also known to cause back and neck pain from all the forward bending.

The movements that do this the best are bridging exercises or planks. These are the exercises that will make your stomach and core extremely strong and also help to prevent injury. They also train the transverse abdominals, which are a deep stabilizer muscle that help to protect the spine and other vital organs. But you are probably more worried about seeing them, not just getting them strong (we’re almost to that point!).

Why you are not seeing your abs—Reason #3

There is a very dark side of exercise. The Darth Vader of exerciser. And that is cardio. It’s ruthless, hard to kill, and always hinders your progress. Many health and fitness experts recommended for years that the best way to burn body fat was through cardiovascular exercise, or aerobics. This is absolutely wrong! It’s one of the biggest myths about exercise out there right now. It actually is causing you to slow your metabolism down. The constant, low-intensity of cardio causes your muscles to adapt; they need to have better endurance to perform cardio, therefore they don’t need as much size. So the muscles become smaller (think marathon runners) and more efficient at cardio. But the result is a lower metabolism, which means fat burning is also reduced throughout the day, which also means that it will be much harder to see that 6-pack that is hiding behind that fat.

So what do you need to do about it?

1.) You need to burn off the body fat!

Seems obvious enough. But how? You need to eat. Food is energy to your metabolism.  You need to eat a minimum of 5 times a day and every 2-4 hours to stoke your metabolism to new highs. This is not something you will do for a few months this needs to be a lifetime commitment. Eating this way will help you reach your dream body over time, but you will not experience the effects of yo-yo dieting ever again.

You should focus on lean proteins, fibrous vegetables and fruits, and healthy good fats. These are the foods that actually require your body to work and burn calories to digest them. Simple sugars like pastries, candy, soda, white flour, and processed goods don’t require any work by the body to digest and will most likely be converted to body fat.

A short list of these foods is chicken and turkey breast, lean cuts of meat, milk, eggs, nuts, nut butters, green leafy vegetables, oats, whole grains, barley, quinoa, whole wheat, fruits, cottage cheese, yogurt, coconut, avocado, olive oil, salmon, tuna fish, white fish, and whey protein.

Don’t forget to drink your water! If your body is not hydrated it won’t work properly. If it doesn’t work properly then that means it won’t be able to burn fat.

2. Perform exercises that will burn off body fat!

Obviously cardio is not the way to do this. So what is? The answer lies in interval training and weight training. Lean muscle tissue is #1 when it comes to increases your metabolism. But that doesn’t mean you need to be big and bulky like a bodybuilder. Think lean, strong, sexy physiques. Athletic type of physiques.

How do you get these types of physiques? Through weight and interval training. The weight training should be whole body workouts using compound movements. None of those wimpy biceps curls, triceps kickbacks, or leg extensions for you! Movements that create the biggest calorie burn, muscle building effect, and fat loss effect. Some of those movements are the squats, deadlifts, rows, presses, pushups, pull-ups, swings, get-ups, and lunges.

You also want to train your abs the way there are supposed to be used. The true function of the abdominals is for stabilization. Plank/Bridge exercises are killer! And will get you a super strong core in no time. The movement is really no movement at all. You simply hold your self as strait as you can be, like a diving board, bridge, or plank. You’re on your forearms and your toes. Virtually every major muscle has to stabilize together in order for this to work. It’s awesome!

Some other full body abdominal exercises for you would be side bridges/planks, Swiss ball bridges/planks, Swiss ball jackknives, Swiss ball rollouts, ab wheels, V-Ups, Bicycles.

Yes, core training has progressed a lot over time. Long past is the day of 100’s of crunches or sit-ups to get a flat stomach. Just follow these tips and you will be good to go with a flat, sexy, 6-pack.

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