Are you looking for the "Keep Muscle and Lose Fat Diet?"
I'm not sure if the Keep Muscle and Lose Fat Diet actually exists by name, but I know there are many ways to burn fat and maintain muscle at the same time.
Do you know what it’s like to lose weight at a rapid pace? If so, tell me, was most of the weight water, fat or muscle?
Many dieters who have experience this type of weight usually don’t know that the majority of their weight loss is actually muscle and water weight and less fat.
That sucks doesn’t it?
So is there a way to burn mostly fat and maintain muscle mass?
Build muscle, not lose it
If you want to tone your body and have an abundant or energy at the same time, then your best bet is to get involved in some type of resistant training to build muscle mass and burn more fat more often.
Many people may not want to do strength training because it may seem like a lot of work or whatever reason they may have to dismiss it, but you find that you will gain so much energy and life vitality and maybe even sleep better and feel more relaxed.
Many people go to the gym about 2-3 times a week while you’ll find others who buy strength training machines such as Bowflex from TV commercials or elsewhere.
Keep Muscle and Lose Fat Diet -- Feed the Muscle
It’s important to feed the muscle balance nutritious meals daily in combination with weight training. It’s one thing to build muscle, but another to main it for the long run.
Choose foods from a variety of food groups when feeding your muscles; not just the old fashion vegetables and fruit, although daily servings of these are required and vital for good health.
Make you sure you be very cautious and avoid white sugar, processed foods and anything loaded in white flour.
Here's one thing you can do for your Keep Muscle and Lose Fat Diet:
Fetch your daily protein -- Don’t forget your protein. Protein helps your body develop and grow and repair muscle. Here's one thing you can do for your Keep Muscle and Lose Fat Diet
Here’s two ways you can get your daily protein:
* Eat lean meat and you can choose fish oil for protein. Fish oil has omega-6 fatty acids and is also extremely helpful in maintaining muscle mass that you work so hard to build.
* Whey protein with low fat milk is a great way to get your daily protein. You can easily mix the whey protein with water or low fat milk to replace a meal or even add it to a meal. The taste is good and is a good thing for the growth and maintenance of healthy muscles.
I wouldn't call this the "Keep Muscle and Lose Fat Diet," but it's a great start and a great to protect and maintain your muscle mass.
[Easy Exercises For Abs and Lose Weight] - Fat Burning Workout
Ready for Easy Exercises For Abs and Lose Weight?
You are about to learn how to Get a rock-hard body from head to toe, and ripped abs with this exercise!
The Front Squat (a surprising exercise not only for legs, but also rock hard abs!)
As you may have already discovered, the squat is at the top of the heap (along with deadlifts) as one of the most effective overall exercises for stimulating body composition changes (muscle gain and fat loss).
This is because exercises like squats and deadlifts use more muscle groups under a heavy load than almost any other weight bearing exercises known to man.
Squats and deadlifts use hundreds of muscles throughout your entire body to move the load and also to stabilize your body while doing the drill.
Ready for Easy Exercises For Abs and Lose Weight?
Hence, these exercises stimulate the greatest hormonal responses (growth hormone, testosterone, etc.) of all exercises.
In fact, university research studies have even proven that inclusion of squats into a training program increases upper body development, in addition to lower body development, even though upper body specific joint movements are not performed during the squat.
Whether your goal is gaining muscle mass, losing body fat, building a strong and functional body, or improving athletic performance, the basic squat and deadlift (and their variations) are the ultimate solution.
If you don’t believe me that squats and deadlifts are THE basis for a lean and powerful body, then go ahead and join all of the other overweight people pumping away mindlessly for hours on boring cardio equipment.
Ready for Easy Exercises For Abs and Lose Weight?
Squats can be done with barbells, dumbbells, kettlebells, or even just body weight. Squats should only be done with free weights – NEVER with a Smith machine!
My program, The Truth About Six Pack Abs contains the full story on why machines are so inferior and even potentially DANGEROUS compared to free weights.
The type of squat that people are most familiar with is the barbell back squat where the bar is resting on the trapezius muscles of the upper back.
Many professional strength coaches believe that front squats (where the bar rests on the shoulders in front of the head) and overhead squats (where the bar is locked out in a snatch grip overhead throughout the squat) are more functional to athletic performance than back squats with less risk of lower back injury.
I feel that a combination of all three (not necessarily during the same phase of your workouts) will yield the best results for overall muscular development, body fat loss, and athletic performance.
Ready for Easy Exercises For Abs and Lose Weight?
Front squats are moderately more difficult than back squats, while overhead squats are considerably more difficult than either back squats or front squats.
If you are only accustomed to performing back squats, it will take you a few sessions to become comfortable with front squats, so start out light.
After a couple sessions of practice, you will start to feel the groove and be able to increase the poundage.
To perform front squats:
The front squat recruits the abdominals to a much higher degree for stability due to the more upright position compared with back squats.
It is mostly a lower body exercise, but is great for functionally incorporating core strength and stability into the squatting movement.
If you're doing front squats right, you'll feel a hard contraction in your abs during these. It can also be slightly difficult to learn how to properly rest the bar on your shoulders. There are two ways to rest the bar on the front of the shoulders.
In the first method, you step under the bar and cross your forearms into an “X” position while resting the bar on the dimple that is created by the shoulder muscle near the bone, keeping your elbows up high so that your arms are parallel to the ground.
You then hold the bar in place by pressing the thumb side of your fists against the bar for support.
Alternatively, you can hold the bar by placing your palms face up and the bar resting on your fingers against your shoulders. For both methods, your elbows must stay up high to prevent the weight from falling.
Your upper arms should stay parallel to the ground throughout the squat. Find out which bar support method is more comfortable for you.
Then, initiate the squat from your hips by sitting back and down keeping the weight on your heels as opposed to the balls of your feet.
Squat down to a position where your thighs are approximately parallel to the ground, then press back up to the starting position.
Keeping your weight more towards your heels is the key factor in squatting to protect your knees from injury and develop strong injury resistant knee joints.
Ready for Easy Exercises For Abs and Lose Weight?
Keep in mind – squats done correctly actually strengthen the knees; squats done incorrectly can damage the knees.
Practice first with an un-weighted bar or a relatively light weight to learn the movement. Most people are surprised how hard this exercise works your abs once you learn the correct form.
START/FINISH
MIDPOINT
For complete descriptions of over 50 of the most effective full body exercises for stripping away body fat while developing a rock-hard body, download my world-famous program -
The Truth About Six Pack Abs (used by over 263,000 readers in 154 countries currently).
Are you still ready for Easy Exercises For Abs and Lose Weight?
Don't forget to take a look at Mike Geary's Website
at www.SexySixPackAbs.tk
by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
You are about to learn how to Get a rock-hard body from head to toe, and ripped abs with this exercise!
The Front Squat (a surprising exercise not only for legs, but also rock hard abs!)
As you may have already discovered, the squat is at the top of the heap (along with deadlifts) as one of the most effective overall exercises for stimulating body composition changes (muscle gain and fat loss).
This is because exercises like squats and deadlifts use more muscle groups under a heavy load than almost any other weight bearing exercises known to man.
Squats and deadlifts use hundreds of muscles throughout your entire body to move the load and also to stabilize your body while doing the drill.
Ready for Easy Exercises For Abs and Lose Weight?
Hence, these exercises stimulate the greatest hormonal responses (growth hormone, testosterone, etc.) of all exercises.
In fact, university research studies have even proven that inclusion of squats into a training program increases upper body development, in addition to lower body development, even though upper body specific joint movements are not performed during the squat.
Whether your goal is gaining muscle mass, losing body fat, building a strong and functional body, or improving athletic performance, the basic squat and deadlift (and their variations) are the ultimate solution.
If you don’t believe me that squats and deadlifts are THE basis for a lean and powerful body, then go ahead and join all of the other overweight people pumping away mindlessly for hours on boring cardio equipment.
Ready for Easy Exercises For Abs and Lose Weight?
Squats can be done with barbells, dumbbells, kettlebells, or even just body weight. Squats should only be done with free weights – NEVER with a Smith machine!
My program, The Truth About Six Pack Abs contains the full story on why machines are so inferior and even potentially DANGEROUS compared to free weights.
The type of squat that people are most familiar with is the barbell back squat where the bar is resting on the trapezius muscles of the upper back.
Many professional strength coaches believe that front squats (where the bar rests on the shoulders in front of the head) and overhead squats (where the bar is locked out in a snatch grip overhead throughout the squat) are more functional to athletic performance than back squats with less risk of lower back injury.
I feel that a combination of all three (not necessarily during the same phase of your workouts) will yield the best results for overall muscular development, body fat loss, and athletic performance.
Ready for Easy Exercises For Abs and Lose Weight?
Front squats are moderately more difficult than back squats, while overhead squats are considerably more difficult than either back squats or front squats.
If you are only accustomed to performing back squats, it will take you a few sessions to become comfortable with front squats, so start out light.
After a couple sessions of practice, you will start to feel the groove and be able to increase the poundage.
To perform front squats:
The front squat recruits the abdominals to a much higher degree for stability due to the more upright position compared with back squats.
It is mostly a lower body exercise, but is great for functionally incorporating core strength and stability into the squatting movement.
If you're doing front squats right, you'll feel a hard contraction in your abs during these. It can also be slightly difficult to learn how to properly rest the bar on your shoulders. There are two ways to rest the bar on the front of the shoulders.
In the first method, you step under the bar and cross your forearms into an “X” position while resting the bar on the dimple that is created by the shoulder muscle near the bone, keeping your elbows up high so that your arms are parallel to the ground.
You then hold the bar in place by pressing the thumb side of your fists against the bar for support.
Alternatively, you can hold the bar by placing your palms face up and the bar resting on your fingers against your shoulders. For both methods, your elbows must stay up high to prevent the weight from falling.
Your upper arms should stay parallel to the ground throughout the squat. Find out which bar support method is more comfortable for you.
Then, initiate the squat from your hips by sitting back and down keeping the weight on your heels as opposed to the balls of your feet.
Squat down to a position where your thighs are approximately parallel to the ground, then press back up to the starting position.
Keeping your weight more towards your heels is the key factor in squatting to protect your knees from injury and develop strong injury resistant knee joints.
Ready for Easy Exercises For Abs and Lose Weight?
Keep in mind – squats done correctly actually strengthen the knees; squats done incorrectly can damage the knees.
Practice first with an un-weighted bar or a relatively light weight to learn the movement. Most people are surprised how hard this exercise works your abs once you learn the correct form.
START/FINISH
MIDPOINT
For complete descriptions of over 50 of the most effective full body exercises for stripping away body fat while developing a rock-hard body, download my world-famous program -
The Truth About Six Pack Abs (used by over 263,000 readers in 154 countries currently).
Are you still ready for Easy Exercises For Abs and Lose Weight?
Don't forget to take a look at Mike Geary's Website
at www.SexySixPackAbs.tk
by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
[How to Tighten Up Your Stomach Fast] Using These 2 Vital Strategies
Trying to found out How to Tighten Up Your Stomach Fast?
I bet you're thinking that you've tried every technique in the world for losing your stubborn belly fat, but it just never seems to budge... right?
I'm sure you see TONS of commercials and ads making all kinds of miracle claims for losing your belly fat overnight with their magic pill or wildly-hyped snake-oil supplement.
How about all of the bogus infomercial gadgets out there claiming you can shrink your stomach in a matter of days just by strapping some worthless "ab-belt" around your waist, or sizzle away the stomach fat by using their patented "ab-roller-rocker" do-hicky.
Come on now! I hope you've been insulted by all of these fraudulent marketers and the gimmicks and scams that they are pushing down your throat by trying to get you to believe that a fat-loss miracle is possible overnight.
So let's get past all of the scams and gimmicks and get right down to the hard science and reality behind what techniques and strategies really do help you for losing your stubborn belly fat and keeping it off for life!
1) The first important principle we'll discuss is how you structure your workouts.
In order to stimulate fat-loss from your stomach, you need to stop wasting so much of your time doing all kinds of various abdominal exercises and hundreds of reps of crunches, leg lifts, and torso twists in the hopes of "spot-reducing" your belly and love handles.
I'm sure you know by now if you've read any reputable fitness publications over the last decade that spot-reduction DOES NOT occur.
It's a myth that just won't seem to go away. The truth is, losing belly fat does NOT occur by doing exercises that target the stomach area.
Unfortunately, even though most people by now do understand this (or at least they should), they still spend WAY too much of their training time trying to target the stomach with tons of abs exercises.
Now don't get me wrong, a certain amount of abdominals exercises are great and they do help to strengthen your core and help you maintain a healthy back.
But the fact is that direct abs exercises should only be a small portion of your workout routines.
The majority of your time should be spent focusing on big multi-joint exercises that work the largest muscle groups of the body like the legs, chest, and back.
Now that is one of the REAL secrets for ridding yourself of that sloppy belly fat for good.
Focusing on big multi-joint exercises for the largest portions of your body greatly increases your metabolic rate both during the workout, and for 24-48 hours after the workout.
In addition, this also stimulates an increase in fat-burning hormones within your body.
You simply don't get this type of metabolic and hormonal response by wasting most of your time with "abs-pumping" exercises.
Want to lose your belly fat the right way... Well, get your butt under a barbell and do some squats, some lunges, some deadlifts, step-ups, some back and chest work.
For you ladies, don't worry...it's not going to "bulk you up".
It doesn't matter per se if it's barbells, dumbbells, or even bodyweight exercises... the focus needs to be on big multi-joint exercises at a high intensity.
That means no 5-minute rest periods between sets while you flap your gums with half of the people at the gym.
Losing that stubborn belly for good requires some focus and intensity in your workouts!
Anybody who tells you that you can do it while sitting on your couch watching TV with some "ab-belt" strapped to you, or doing only 2-minutes of crunching with your "ab-rocker-roller" is flat out lying to you!
Still don't know how to Tighten Up Your Stomach Fast?
2) The second important principle to rid yourself of that flabby belly revolves around your nutrition. The first thing you need to realize is that "diets" only work against your body in your effort to lose the stomach fat.
You see, if you follow any of these fad diets like extremely low-carb, or low-fat, or the grapefruit diet, the soup diet, or anything else that restricts 1 or more of the macro-nutrients (protein,carbs, and fat), most of the time you will actually lose lean muscle and lower your metabolic rate.
This only makes you fatter in the long run, when you start to eat normal again!
I could go into all kinds of details, but essentially you are messing up processes related to your hormonal balance in your body, the muscle glycogen process, insulin, blood sugar, etc., and this stops your fat loss dead in its tracks!
It's important to stop falling for the fad diet gimmicks, and understand that as humans, we are meant to eat a balanced diet full of a diverse array of foods from healthy natural sources of carbohydrates, proteins, AND fats.
This gives your body all of the macro-nutrients as well as all of the vitamins, minerals, antioxidants, and enzymes that your body needs to run like a well-oiled fat-burning machine!
I could go on and on with dozens more strategies for losing your belly fat faster, the natural way, but I've rambled on long enough for one article.
Still don't know how to Tighten Up Your Stomach Fast?
You can find all of my best fat-loss strategies to help you uncover those hidden abdominals of yours, laid out into actual programs for you to follow in my Truth about Six
Pack Abs Program for Losing Belly Fat
If you've been thinking of getting a copy of
"The Truth about Six Pack Abs Program", but just haven't made the move yet, now is the time to take action, and get started on your lean ripped flat stomach today!
I bet you're thinking that you've tried every technique in the world for losing your stubborn belly fat, but it just never seems to budge... right?
I'm sure you see TONS of commercials and ads making all kinds of miracle claims for losing your belly fat overnight with their magic pill or wildly-hyped snake-oil supplement.
How about all of the bogus infomercial gadgets out there claiming you can shrink your stomach in a matter of days just by strapping some worthless "ab-belt" around your waist, or sizzle away the stomach fat by using their patented "ab-roller-rocker" do-hicky.
Come on now! I hope you've been insulted by all of these fraudulent marketers and the gimmicks and scams that they are pushing down your throat by trying to get you to believe that a fat-loss miracle is possible overnight.
So let's get past all of the scams and gimmicks and get right down to the hard science and reality behind what techniques and strategies really do help you for losing your stubborn belly fat and keeping it off for life!
1) The first important principle we'll discuss is how you structure your workouts.
In order to stimulate fat-loss from your stomach, you need to stop wasting so much of your time doing all kinds of various abdominal exercises and hundreds of reps of crunches, leg lifts, and torso twists in the hopes of "spot-reducing" your belly and love handles.
I'm sure you know by now if you've read any reputable fitness publications over the last decade that spot-reduction DOES NOT occur.
It's a myth that just won't seem to go away. The truth is, losing belly fat does NOT occur by doing exercises that target the stomach area.
Unfortunately, even though most people by now do understand this (or at least they should), they still spend WAY too much of their training time trying to target the stomach with tons of abs exercises.
Now don't get me wrong, a certain amount of abdominals exercises are great and they do help to strengthen your core and help you maintain a healthy back.
But the fact is that direct abs exercises should only be a small portion of your workout routines.
The majority of your time should be spent focusing on big multi-joint exercises that work the largest muscle groups of the body like the legs, chest, and back.
Now that is one of the REAL secrets for ridding yourself of that sloppy belly fat for good.
Focusing on big multi-joint exercises for the largest portions of your body greatly increases your metabolic rate both during the workout, and for 24-48 hours after the workout.
In addition, this also stimulates an increase in fat-burning hormones within your body.
You simply don't get this type of metabolic and hormonal response by wasting most of your time with "abs-pumping" exercises.
Want to lose your belly fat the right way... Well, get your butt under a barbell and do some squats, some lunges, some deadlifts, step-ups, some back and chest work.
For you ladies, don't worry...it's not going to "bulk you up".
It doesn't matter per se if it's barbells, dumbbells, or even bodyweight exercises... the focus needs to be on big multi-joint exercises at a high intensity.
That means no 5-minute rest periods between sets while you flap your gums with half of the people at the gym.
Losing that stubborn belly for good requires some focus and intensity in your workouts!
Anybody who tells you that you can do it while sitting on your couch watching TV with some "ab-belt" strapped to you, or doing only 2-minutes of crunching with your "ab-rocker-roller" is flat out lying to you!
Still don't know how to Tighten Up Your Stomach Fast?
2) The second important principle to rid yourself of that flabby belly revolves around your nutrition. The first thing you need to realize is that "diets" only work against your body in your effort to lose the stomach fat.
You see, if you follow any of these fad diets like extremely low-carb, or low-fat, or the grapefruit diet, the soup diet, or anything else that restricts 1 or more of the macro-nutrients (protein,carbs, and fat), most of the time you will actually lose lean muscle and lower your metabolic rate.
This only makes you fatter in the long run, when you start to eat normal again!
I could go into all kinds of details, but essentially you are messing up processes related to your hormonal balance in your body, the muscle glycogen process, insulin, blood sugar, etc., and this stops your fat loss dead in its tracks!
It's important to stop falling for the fad diet gimmicks, and understand that as humans, we are meant to eat a balanced diet full of a diverse array of foods from healthy natural sources of carbohydrates, proteins, AND fats.
This gives your body all of the macro-nutrients as well as all of the vitamins, minerals, antioxidants, and enzymes that your body needs to run like a well-oiled fat-burning machine!
I could go on and on with dozens more strategies for losing your belly fat faster, the natural way, but I've rambled on long enough for one article.
Still don't know how to Tighten Up Your Stomach Fast?
You can find all of my best fat-loss strategies to help you uncover those hidden abdominals of yours, laid out into actual programs for you to follow in my Truth about Six
Pack Abs Program for Losing Belly Fat
If you've been thinking of getting a copy of "The Truth about Six Pack Abs Program", but just haven't made the move yet, now is the time to take action, and get started on your lean ripped flat stomach today!
[Loose Skin Abs Tighten] - Rock Hard Abs in Weeks!
Are you looking for a loose skin abs tighten? or simply put, a way to lose the abdominal fat and tighten your abs?
Warning: The style of workout I'm about to show you is WAY different than anything you've ever tried before and may result in a dramatically leaner, stronger body so that your friends no longer recognize you in a matter of weeks!
Alright, I exaggerated about your friends recognizing you, but this workout is still great for busy people that always use the excuse that they don't have time to go to the gym, or even for the normal gym rat to try out for a few weeks to break out of a plateau.
Please keep an open-mind and don't worry so much about what other people think, because this is quite different and you may get some funny looks, but you'll get the last laugh with your new rock hard body!
To be honest, most people are too self conscious to try something like this. If that's the case for you, then that's your loss.
Seeking a Loose Skin Abs Tighten?
Here's how it works (these workouts can be done at home or even in your office):
Instead of doing your traditional workouts of going to the gym 3-4 times a week and doing your normal weight training and cardio routines for 45-60 minutes at a shot... with this program, you will be working out for just a couple minutes at a time, several times throughout each day, 5 days/week.
The program will consist 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, I've found that some people that have tried this have actually gotten their co-workers to join them!
If you have a private office, then you don't have to worry about anybody watching you. 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.
For example, you could try 9 am, 10 am, 11 am, 1 pm, 2 pm, 3 pm, and 4 pm.
Seeking a loose skin abs tighten?
Some of the bodyweight exercises that are the best to focus on are:
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.
The good thing about these workouts is that you do enough in 2-3 minutes to get your blood pumping, heart rate up a bit, a large portion of your body's muscles worked, and body temperature raised.
However, it's usually not enough to break a sweat in only 2 or 3 minutes, so you don't have to worry about sweating in the office or where ever you may be. At most, you might just get a little moist on the skin.
Seeking a Loose Skin Abs Tighten?
Here's an example workout routine at home or the office (adjust the reps up or down based on your capabilities):
Mon/Wed/Fri9 am - 10 pushups/15 bodyweight squats, repeat 1X for 2 sets
10 am - plank holds (hold the planks as long as you can taking short rest breaks for a total of 3 minutes)
11 am - 5 pushups/10 bodyweight squats, repeat for 4 sets
1 pm - plank holds (hold as long as possible in 3 minutes)
2 pm - 8 pushups/12 bodyweight squats, repeat for 3 sets
3 pm - plank holds (hold as long as possible in 3 minutes)
4 pm - max pushups/max bodyweight squats in one set (no repeat)
Tues/Thurs
9 am - 6 fwd lunges each leg/6 rev lunges, repeat 1X for 2 sets
10 am - one legged bw Romanian deadlifts (RDL) 6 each leg/floor abs for 20 sec, repeat 1X for 2 sets
11 am - 3 fwd lunges each leg/3 rev lunges, repeat for 4 sets
1 pm - one legged bw RDL 3 each leg/floor abs for 20 sec, repeat for 4 sets
2 pm - 5 fwd lunges each leg/5 rev lunges, repeat for 3 sets
3 pm - one legged bw RDL 10 each leg/floor abs for 30 sec (no repeat)
4 pm - max fwd lunges each leg/max rev lunges in one set (no repeat)
In order to progress on these workouts, you could either add 1 or 2 reps to each set per week, or you could progress to more difficult versions of each exercise each week (for example, close grip pushups, one leg raised pushups, squats with arms raised straight over head, etc.).
The above routines are just a couple examples of how you can use this very unique style of training. Use your creativity and come up with your own.
Think about what you've accomplished with these "mini" workouts completed throughout each day...
You've increased your heart rate and pumped up your muscles 6-8 different times throughout each day, burning a lot of extra calories and stimulating your metabolism.
Even though each "mini" workout was a very short duration, you've accumulated lots of repetitions for almost every muscle throughout your entire body, and you didn't even have to break a sweat during any of the "mini" workouts.
And there's hardly any excuse for not being able to take a 2-minute break once per hour and do a couple of exercises.
Another benefit of this style of training is that now you don't have to devote any time before or after work to going to the gym because you already got your workouts little by little throughout the day.
You've now got some extra free time on your hands!
Try this type of time-efficient workout routine out for 3-4 weeks and then go back to your normal gym routines. I think you'll find that it was a great way to break out of a plateau and stimulate new results in your body.
You can try mixing in a cycle of these "mini" workouts every couple of months to keep things fresh.
Keep in mind that this is only one method of training and doesn't mean that you should only stick to this method for eternity. You will hit a plateau on any given training method, so I'd recommend just rotating it into your arsenal of various training methods.
And by all means, don't worry so much about what other people think...have the courage to try something a little different.
In the end, you'll be the one laughing back at all of the "blubber-bellies" at your office that are giving you funny looks while they eat their donuts!
Feel free to share this article with any friends or coworkers that you think would like to try these types of unique quick daily workouts.
Heck, try to get your co-workers to do these with you if you can!
There you have it, a few loose skin abs tightens you can use to your advantage for maximum results.
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Warning: The style of workout I'm about to show you is WAY different than anything you've ever tried before and may result in a dramatically leaner, stronger body so that your friends no longer recognize you in a matter of weeks!
Alright, I exaggerated about your friends recognizing you, but this workout is still great for busy people that always use the excuse that they don't have time to go to the gym, or even for the normal gym rat to try out for a few weeks to break out of a plateau.
Please keep an open-mind and don't worry so much about what other people think, because this is quite different and you may get some funny looks, but you'll get the last laugh with your new rock hard body!
To be honest, most people are too self conscious to try something like this. If that's the case for you, then that's your loss.
Seeking a Loose Skin Abs Tighten?
Here's how it works (these workouts can be done at home or even in your office):
Instead of doing your traditional workouts of going to the gym 3-4 times a week and doing your normal weight training and cardio routines for 45-60 minutes at a shot... with this program, you will be working out for just a couple minutes at a time, several times throughout each day, 5 days/week.
The program will consist 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, I've found that some people that have tried this have actually gotten their co-workers to join them!
If you have a private office, then you don't have to worry about anybody watching you. 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.
For example, you could try 9 am, 10 am, 11 am, 1 pm, 2 pm, 3 pm, and 4 pm.
Seeking a loose skin abs tighten?
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
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.
The good thing about these workouts is that you do enough in 2-3 minutes to get your blood pumping, heart rate up a bit, a large portion of your body's muscles worked, and body temperature raised.
However, it's usually not enough to break a sweat in only 2 or 3 minutes, so you don't have to worry about sweating in the office or where ever you may be. At most, you might just get a little moist on the skin.
Seeking a Loose Skin Abs Tighten?
Here's an example workout routine at home or the office (adjust the reps up or down based on your capabilities):
Mon/Wed/Fri9 am - 10 pushups/15 bodyweight squats, repeat 1X for 2 sets
10 am - plank holds (hold the planks as long as you can taking short rest breaks for a total of 3 minutes)
11 am - 5 pushups/10 bodyweight squats, repeat for 4 sets
1 pm - plank holds (hold as long as possible in 3 minutes)
2 pm - 8 pushups/12 bodyweight squats, repeat for 3 sets
3 pm - plank holds (hold as long as possible in 3 minutes)
4 pm - max pushups/max bodyweight squats in one set (no repeat)
Tues/Thurs
9 am - 6 fwd lunges each leg/6 rev lunges, repeat 1X for 2 sets
10 am - one legged bw Romanian deadlifts (RDL) 6 each leg/floor abs for 20 sec, repeat 1X for 2 sets
11 am - 3 fwd lunges each leg/3 rev lunges, repeat for 4 sets
1 pm - one legged bw RDL 3 each leg/floor abs for 20 sec, repeat for 4 sets
2 pm - 5 fwd lunges each leg/5 rev lunges, repeat for 3 sets
3 pm - one legged bw RDL 10 each leg/floor abs for 30 sec (no repeat)
4 pm - max fwd lunges each leg/max rev lunges in one set (no repeat)
In order to progress on these workouts, you could either add 1 or 2 reps to each set per week, or you could progress to more difficult versions of each exercise each week (for example, close grip pushups, one leg raised pushups, squats with arms raised straight over head, etc.).
The above routines are just a couple examples of how you can use this very unique style of training. Use your creativity and come up with your own.
Think about what you've accomplished with these "mini" workouts completed throughout each day...
You've increased your heart rate and pumped up your muscles 6-8 different times throughout each day, burning a lot of extra calories and stimulating your metabolism.
Even though each "mini" workout was a very short duration, you've accumulated lots of repetitions for almost every muscle throughout your entire body, and you didn't even have to break a sweat during any of the "mini" workouts.
And there's hardly any excuse for not being able to take a 2-minute break once per hour and do a couple of exercises.
Another benefit of this style of training is that now you don't have to devote any time before or after work to going to the gym because you already got your workouts little by little throughout the day.
You've now got some extra free time on your hands!
Try this type of time-efficient workout routine out for 3-4 weeks and then go back to your normal gym routines. I think you'll find that it was a great way to break out of a plateau and stimulate new results in your body.
You can try mixing in a cycle of these "mini" workouts every couple of months to keep things fresh.
Keep in mind that this is only one method of training and doesn't mean that you should only stick to this method for eternity. You will hit a plateau on any given training method, so I'd recommend just rotating it into your arsenal of various training methods.
And by all means, don't worry so much about what other people think...have the courage to try something a little different.
In the end, you'll be the one laughing back at all of the "blubber-bellies" at your office that are giving you funny looks while they eat their donuts!
Feel free to share this article with any friends or coworkers that you think would like to try these types of unique quick daily workouts.
Heck, try to get your co-workers to do these with you if you can!
There you have it, a few loose skin abs tightens you can use to your advantage for maximum results.
Here's a Bonus tip for you
If you want to strip off your stubborn body fat faster and easier, then I highly recommend this free report that reveals 27 Metabolism-Boosting Secrets, unique workout methods and nutritional strategies to slash body fat quickly starting today.
Many people trying to lose weight don't know these secrets, but you get them for free today because you read this far, which means you are serious about dropping the fat.
Are you still wondering How to Lose 30 Pounds in 2 Days?
Click Here to grab this free report today while it's still Free.
[Need to Lose 20 Pounds in 13 Days]? - Do These 6 Things Now
Need to lose 20 pounds in 13 days? Are you fed up with all the hype about losing weight?
You no longer have to keep going through the pain of holding on to that stubborn fat.
I'm about to list a few things that will help you shed the fat quickly in 13 days or less.
Pure apple cider vinegar
Yes I said it right. How many people do you know that actually take this this vinegar on a regular basis?
Probably not many right? Well the good news is, organic apple cider vinegar is great at speeding up weight loss results.
It helps food move through the bowels faster, and what's most important, it releases fat cells from the body to promote fat loss. Mix two tablespoons in a glass of water before each meal.
Are you a water lover?
I know you've heard this one before, but it's true, water is vital for losing weight fast.
Many people don't like water too much, and don't drink enough to promote a healthy and fast weight loss.
I never been a big fan of water, but when I started drinking a lot of water daily, I noticed the big change in my metabolism, and how fast my body started to digest the food I was eating.
This means that less food was left in my body to be stored as fat.
If you are, then this will be an easy one for you to follow - Drinking a glass of water right before each meal can do wonders for you if you by keeping you from over eating. It fills up your tummy without putting on weight like foods would.
It can also slow down your cravings for such foods like sugar, salt or anything else you might be craving these days.If you drink ice sold water, it can help you burn calories daily.
*Eat small but big - What this means is, you need to eat 4-6 meals a day, but they should be small.
Just look at the size of your fist and make sure your food portions isn't bigger than your fist. Eat from a variety of foods groups, like meat, vegetables, potatoes, wheat bread etc.
*Eat a healthy salad - Try to eat a big salad with every meal, or at least with 2 meals a day.
This will always jump start your fat burning tank to burn more calories and fat regularly.
*Like chicken?
Eat more skinless chicken breast at dinner and lunch. It has a great source of protein and it's low in fat. It helps boost the metabolism as well and it keeps you full the longest.
You should eat this 3 hours before you go to bed. You'll feel fuller and you shouldn't be hungry later that night. Please no late night snacks.
It's always best to start a good diet plan to jump start your weight loss potential.
It's not always easy trying to guess what to eat and when to eat it. Don't forget to do a daily workout for at least 30 minutes.
Here's a Bonus tip for you
If you want to strip off your stubborn body fat faster and easier, then I highly recommend this free report that reveals 27 Metabolism-Boosting Secrets, unique workout methods and nutritional strategies to slash body fat quickly starting today.
Many people trying to lose weight don't know these secrets, but you get them for free today because you read this far, which means you are serious about dropping the fat.
Are you still wondering How to Lose 30 Pounds in 2 Days?
You no longer have to keep going through the pain of holding on to that stubborn fat.
I'm about to list a few things that will help you shed the fat quickly in 13 days or less.
Pure apple cider vinegar
Yes I said it right. How many people do you know that actually take this this vinegar on a regular basis?
Probably not many right? Well the good news is, organic apple cider vinegar is great at speeding up weight loss results.
It helps food move through the bowels faster, and what's most important, it releases fat cells from the body to promote fat loss. Mix two tablespoons in a glass of water before each meal.
Are you a water lover?
I know you've heard this one before, but it's true, water is vital for losing weight fast.
Many people don't like water too much, and don't drink enough to promote a healthy and fast weight loss.
I never been a big fan of water, but when I started drinking a lot of water daily, I noticed the big change in my metabolism, and how fast my body started to digest the food I was eating.
This means that less food was left in my body to be stored as fat.
If you are, then this will be an easy one for you to follow - Drinking a glass of water right before each meal can do wonders for you if you by keeping you from over eating. It fills up your tummy without putting on weight like foods would.
It can also slow down your cravings for such foods like sugar, salt or anything else you might be craving these days.If you drink ice sold water, it can help you burn calories daily.
*Eat small but big - What this means is, you need to eat 4-6 meals a day, but they should be small.
Just look at the size of your fist and make sure your food portions isn't bigger than your fist. Eat from a variety of foods groups, like meat, vegetables, potatoes, wheat bread etc.
*Eat a healthy salad - Try to eat a big salad with every meal, or at least with 2 meals a day.
This will always jump start your fat burning tank to burn more calories and fat regularly.
*Like chicken?
Eat more skinless chicken breast at dinner and lunch. It has a great source of protein and it's low in fat. It helps boost the metabolism as well and it keeps you full the longest.
You should eat this 3 hours before you go to bed. You'll feel fuller and you shouldn't be hungry later that night. Please no late night snacks.
It's always best to start a good diet plan to jump start your weight loss potential.
It's not always easy trying to guess what to eat and when to eat it. Don't forget to do a daily workout for at least 30 minutes.
Here's a Bonus tip for you
If you want to strip off your stubborn body fat faster and easier, then I highly recommend this free report that reveals 27 Metabolism-Boosting Secrets, unique workout methods and nutritional strategies to slash body fat quickly starting today.
Many people trying to lose weight don't know these secrets, but you get them for free today because you read this far, which means you are serious about dropping the fat.
Are you still wondering How to Lose 30 Pounds in 2 Days?
[How to Lose 30 Pounds in 2 Days]? Is It Really Possible?
Are you asking yourself, "How to Lose 30 Pounds in 2 Days?"
You can easily lose weight within your first month or week; but 30 pounds in just 2 days is virtually impossible; especially if you're looking for a healthy and safe way to drop the pounds.
Now you can lose 30 pounds fast, (not as fast as 2 days) if you can follow some simple instructions that are proven to work. Here they are:
#1. Take some innocent Organic apple cider vinegar
Apple cider vinegar has been around for a long time, and it's plays a good part in helping people lose weight when taken everyday, or nearly every day.
The trick is, It has to be pure organic vinegar for it to be effective, not the type in a regular grocery store.
You can spot it on the internet, or even health food stores carry it. It helps the body release fat cells and flushes out filthy waste and toxins on a regular day to day basis, which is required for maximum results.
#2. How to Lose 30 Pounds in 2 Days - Sleep Helps You Lose Weight
This may sound strange, but did you know that studies show that people who do not get a minimum of 7 to 8 hours of sleep every day are at increased risk at becoming overweight or obese. Lack of sleep can cause an increase in appetite, which of course leads to over stuffing yourself.
#3. How to Lose 30 Pounds in 2 Days - Get Busy
Resistance training - If you want to know how to lose the fat fast, then know that burning calories and fat is always a good and healthy way to achieve your dreams. The best exercise is strength resistance.
Building muscle mass is by far the best way to completely transform your body into the body of your dreams. You can lose weight using several methods, but if you want to keep it off and get in shape, building muscle should be a priority.
Walking briskly - This is the type of exercise I like to do because it's relaxing with less strain. If you can walk briskly for 30 minutes to an hour per day, you can literally mode your body into the lean and toned body you've always wanted.
Just eat moderately and cut back on junk food, sodas, and foods loaded with sugar and artificial flavors.
Although we can lose weight by walking, I highly recommend strength training because it will literally transform your whole body into your dream body effectively.
Here's a Bonus tip for you
If you want to strip off your stubborn body fat faster and easier, then I highly recommend this free report that reveals 27 Metabolism-Boosting Secrets, unique workout methods and nutritional strategies to slash body fat quickly starting today.
Many people trying to lose weight don't know these secrets, but you get them for free today because you read this far, which means you are serious about dropping the fat.
Are you still wondering How to Lose 30 Pounds in 2 Days?
You can easily lose weight within your first month or week; but 30 pounds in just 2 days is virtually impossible; especially if you're looking for a healthy and safe way to drop the pounds.
Now you can lose 30 pounds fast, (not as fast as 2 days) if you can follow some simple instructions that are proven to work. Here they are:
#1. Take some innocent Organic apple cider vinegar
Apple cider vinegar has been around for a long time, and it's plays a good part in helping people lose weight when taken everyday, or nearly every day.
The trick is, It has to be pure organic vinegar for it to be effective, not the type in a regular grocery store.
You can spot it on the internet, or even health food stores carry it. It helps the body release fat cells and flushes out filthy waste and toxins on a regular day to day basis, which is required for maximum results.
#2. How to Lose 30 Pounds in 2 Days - Sleep Helps You Lose Weight
This may sound strange, but did you know that studies show that people who do not get a minimum of 7 to 8 hours of sleep every day are at increased risk at becoming overweight or obese. Lack of sleep can cause an increase in appetite, which of course leads to over stuffing yourself.
#3. How to Lose 30 Pounds in 2 Days - Get Busy
Resistance training - If you want to know how to lose the fat fast, then know that burning calories and fat is always a good and healthy way to achieve your dreams. The best exercise is strength resistance.
Building muscle mass is by far the best way to completely transform your body into the body of your dreams. You can lose weight using several methods, but if you want to keep it off and get in shape, building muscle should be a priority.
Walking briskly - This is the type of exercise I like to do because it's relaxing with less strain. If you can walk briskly for 30 minutes to an hour per day, you can literally mode your body into the lean and toned body you've always wanted.
Just eat moderately and cut back on junk food, sodas, and foods loaded with sugar and artificial flavors.
Although we can lose weight by walking, I highly recommend strength training because it will literally transform your whole body into your dream body effectively.
Here's a Bonus tip for you
If you want to strip off your stubborn body fat faster and easier, then I highly recommend this free report that reveals 27 Metabolism-Boosting Secrets, unique workout methods and nutritional strategies to slash body fat quickly starting today.
Many people trying to lose weight don't know these secrets, but you get them for free today because you read this far, which means you are serious about dropping the fat.
Are you still wondering How to Lose 30 Pounds in 2 Days?
[Butterfly Abs Machine] Scam - The Truth About Non-Effective Ab Exercises and Ab Machines
Are you looking to buy a Butterfly Abs Machine?
The Truth About InEffective Ab Exercises and "Ab Machines"
by Mike Geary - Certified Nutrition Specialist, Certified Personal Trainer
I was at a poker party up in North Jersey over the weekend at a friend's house. My friend had moved into this beautiful new home about a year ago, but I had never made it up for a visit until this weekend.
Well, as they were giving us a tour of the house, we took a peek into one of their spare rooms which wasn't being used for anything.
The only thing they had in this room was one of those infomercial "ab loungers" covered in dust... you know, the ab-chair looking thingy that they hawk on the infomercials as being the end-all solution to a flabby stomach... telling you that you can get a flat stomach and perfect abs just by sitting on this thing and rocking a little bit while you lazily watch tv.
The cleverly marketed infomercials for these products lure you in by showing you the ripped sexy abs of the male and female fitness models that they hired for the show (who have never actually used these gadgets themselves...they actually got their toned near-perfection bodies through following REAL workouts and strict nutrition!)
Well, since this "ab lounger" was sitting in this vacant room getting dusty, obviously it wasn't actually being used, so it was really a waste of their money that they spent on it.
Regardless, even if it was being used regularly, it would never have given my friends the results they were looking for, because these Butterfly Abs Machines and infomercial ab gadget machines (and all ab exercises for that matter), don't accomplish the most important aspect of truly achieving flat six pack abs...
And worse yet, just for kicks, I jumped on this "ab lounger" and gave it a try... I have to say, I've never done any abs exercise where I felt it LESS in my abs...
As a matter of fact, this piece of crap lounger didn't even feel like it was making my abs work at all!
It felt more like a lounge chair I should be using to relax with a beer at a barbeque.
My point of this story is that there are still thousands of people every day that fall for these gimmicks and waste their hard-earned money on every ab-gimmick that comes out next.
So what does it REALLY take to get flat sexy six pack abs?
1. It takes some commitment to doing REAL workouts... full-body multi-joint workouts using strategic combinations of the most effective exercises for stimulating the release of fat burning hormones in your body and increasing your metabolic rate to new levels.
These are the real types of workouts that actually stimulate the burning of stomach fat and increase your metabolism to reduce body fat over your entire body.
2. It takes introducing yourself to REAL nutrition... not fad diets, not restrictive starvation, not overly processed "diet" foods, not bogus "extreme fat loss" pills... but a truly nutrient-dense natural balanced diet that FEEDS your body with what it needs instead of starving it.
3. It takes the right success mindset to achieve these goals so that you can put everything into action and make it a part of your daily life for good.
This mindset aspect is the one most often overlooked and one of the reasons most people fail in getting their desired body.
If you don't already have a copy, all of these techniques are detailed in my internationally best-selling program - The Truth about Six Pack Abs.
Tens of thousands of users in 143 countries worldwide have already used the program to change their outlook on true fitness for good.
Check out common questions & answers about this abdominal fat loss program to see if this program is a good fit for you.
Also, you can see some of the results that other Truth about Abs readers are experiencing.
Alright, my stomach is growling for my lunch, so I've gotta go. My "abs-approved" lunch of the day is:
The Truth About InEffective Ab Exercises and "Ab Machines"
by Mike Geary - Certified Nutrition Specialist, Certified Personal Trainer
I was at a poker party up in North Jersey over the weekend at a friend's house. My friend had moved into this beautiful new home about a year ago, but I had never made it up for a visit until this weekend.
Well, as they were giving us a tour of the house, we took a peek into one of their spare rooms which wasn't being used for anything.
The only thing they had in this room was one of those infomercial "ab loungers" covered in dust... you know, the ab-chair looking thingy that they hawk on the infomercials as being the end-all solution to a flabby stomach... telling you that you can get a flat stomach and perfect abs just by sitting on this thing and rocking a little bit while you lazily watch tv.
The cleverly marketed infomercials for these products lure you in by showing you the ripped sexy abs of the male and female fitness models that they hired for the show (who have never actually used these gadgets themselves...they actually got their toned near-perfection bodies through following REAL workouts and strict nutrition!)
Well, since this "ab lounger" was sitting in this vacant room getting dusty, obviously it wasn't actually being used, so it was really a waste of their money that they spent on it.
Regardless, even if it was being used regularly, it would never have given my friends the results they were looking for, because these Butterfly Abs Machines and infomercial ab gadget machines (and all ab exercises for that matter), don't accomplish the most important aspect of truly achieving flat six pack abs...
THEY DON'T STIMULATE ANY FAT LOSS AT ALL!
And worse yet, just for kicks, I jumped on this "ab lounger" and gave it a try... I have to say, I've never done any abs exercise where I felt it LESS in my abs...
As a matter of fact, this piece of crap lounger didn't even feel like it was making my abs work at all!
It felt more like a lounge chair I should be using to relax with a beer at a barbeque.
My point of this story is that there are still thousands of people every day that fall for these gimmicks and waste their hard-earned money on every ab-gimmick that comes out next.
So what does it REALLY take to get flat sexy six pack abs?
1. It takes some commitment to doing REAL workouts... full-body multi-joint workouts using strategic combinations of the most effective exercises for stimulating the release of fat burning hormones in your body and increasing your metabolic rate to new levels.
These are the real types of workouts that actually stimulate the burning of stomach fat and increase your metabolism to reduce body fat over your entire body.
2. It takes introducing yourself to REAL nutrition... not fad diets, not restrictive starvation, not overly processed "diet" foods, not bogus "extreme fat loss" pills... but a truly nutrient-dense natural balanced diet that FEEDS your body with what it needs instead of starving it.
3. It takes the right success mindset to achieve these goals so that you can put everything into action and make it a part of your daily life for good.
This mindset aspect is the one most often overlooked and one of the reasons most people fail in getting their desired body.
If you don't already have a copy, all of these techniques are detailed in my internationally best-selling program - The Truth about Six Pack Abs.
Tens of thousands of users in 143 countries worldwide have already used the program to change their outlook on true fitness for good.
Check out common questions & answers about this abdominal fat loss program to see if this program is a good fit for you.
Also, you can see some of the results that other Truth about Abs readers are experiencing.
Alright, my stomach is growling for my lunch, so I've gotta go. My "abs-approved" lunch of the day is:
- A grass-fed bison burger topped with mushrooms and grass-fed cheddar cheese on an Ezekial sprouted grain bun.
- A side salad of baby lettuce, carrot shreds, olive oil & balsamic dressing and avocado slices
- A glass of lightly raw honey-sweetened iced green tea
[How to Tone Abs in 3 Weeks] Without Useless Crunches or Situps
Are you trying to find out how to tone abs in 3 weeks?
Interview with Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
This is a recent interview that was done with me. Pay close attention and you'll find TONS of useful info that will help you get lean sexy abs much faster and stop struggling with excess body fat. Enjoy!
SN: It's great to sit down and speak with you, Mike. To start off, how about telling our readers a little bit about yourself and your fitness background.
MG: I've actually been involved in the fitness industry for about a decade now, as a Certified Nutrition Specialist and a Certified Personal Trainer. I'm also the founder of TruthAboutAbs.com and author of the #1 best selling abdominals ebook in the world currently, The Truth about Six Pack Abs, with over 250,000 readers in over 155 countries.
I started developing the Truth about Abs program about 5 years ago based on how much I saw most people struggle with this topic and the amount of confusion and scams / gimmicks that were out there regarding abs and belly fat.
I just saw that it was time somebody laid out the TRUTH about what REALLY works to get ripped six pack abs.
SN: Let's get right down to it. Everyone wants a flat set of 6-pack abs, yet very few people ever achieve that goal. Why do you think there's so much confusion on the subject? Is it really all that complicated of a process?
MG: You know, it's really NOT that complicated... However, with that said, to get your body fat % low enough to really see a nice set of abs, it does take a decent amount of discipline with your food intake as well as a whole new level of intensity with your workouts than what most people are used to.
The thing is, most of my clients always comment that the style of eating that I recommend is actually fun, and they feel more energy due to the more natural unprocessed healthy foods they're eating and more balanced blood sugar and hormone levels in their body.
The problem is that there's so much conflicting advice out there these days, it leads the average joe or jane to over-complicate things and end up totally confused about what's the best way to train and eat for six pack abs.
SN: You've said before that abdominal exercises such as crunches and situps are extremely ineffective when it comes to achieving a flat stomach, and that they can actually make your stomach look WORSE. Can you elaborate on that?
MG: Sure... First of all, let me make clear that I'm not saying that you shouldn't do any abs-specific exercises.
Rather, my point of contention is that most people spend WAY too much time focusing all of their efforts on abs-specific exercises, instead of focusing their efforts on more effective full body exercises that stimulate a much greater fat-burning and muscle building hormonal response, burn more calories, stimulate the metabolism to a higher extent, and also indirectly work the abs to a decent degree anyway.
Let me give an example of how many people typically waste too much time on abs-specific exercises...
A lot of times I see the average joe or jane spending about 15-30 minutes of their total workout just doing tons of pointless repetitions of crunches, situps, leg raises, or some other "abs pumping" exercise.
Many times this comes out to almost HALF of their entire time working out.
My point here is that this type of excessive abs training is really a waste of time training a relatively small muscle group such as the abs, when that time could have been better spent on full body exercises such as squats, deadlifts, clean & presses, lunges, upper body presses and pulls, dumbbell swings, snatches, etc, etc.
Compared to spending that time doing abs exercises, all of the above types of exercises will give you magnitudes more results in terms of hormonal response, metabolism increase, calorie burning, etc... all while indirectly working the abs to an extent anyway.
After focusing the majority of your workout efforts on those types of more effective full body exercises, then it's ok to spend about 5-7 minutes directly training the abs with abs-specific exercises... but the point I'd like to make is that abs training should only be a small portion of your training program as a whole, and not the majority of it.
Also, back to the topic of crunches and situps in particular...
Once you've got a decent amount of abdominal training under your belt, crunches tend to be one of the least effective ab strengthening exercises since they are actually a fairly low-resistance exercise.
An example of a higher resistance abs exercise would be a hanging leg raise with a proper pelvic curl-up (different than what you see most people doing in the gyms, where they only raise their knees up).
SN: How often do you recommend an individual train their abdominals on a weekly basis?
Is basic, straightforward training the best protocol, or are there advanced ab training techniques that will yield better results?
MG: I usually recommend incorporating abs-specific training into your routines about twice/week, and 5-7 minutes per workout.
Remember though that you're also getting indirect ab work through most of the full body exercises that should be comprising the majority of your workout time.
Beyond the typical leg raises, ab bicycles, hip thrusts, ab pikes, crunches, etc... there are definitely ways that you can take your abs to a new level that most people don't even think of.
For example, some of the best abs exercises aren't usually viewed as abs exercises at all...
A couple examples that come to mind are front squats, renegade dumbbell rows, mountain climbers, 1-arm snatches, and others.
Front squats are typically viewed as just a leg exercise, but if you've ever learned to do a proper front squat, you'll feel a tremendous stabilization tension required in your abs due to the weight being shifting more to the front of your body compared to the back as in back squats.
If you haven't done front squats in a while, or are just learning them, I guarantee if you do a few sets of them, your abs will be feeling it big time the next day!
Renegade rows are another example of an exercise that's typically just viewed as an upper back exercise.
However, while you're rowing a dumbbell up from a pushup position while stabilizing your body with your other arm, there is an insane amount of tension and stabilization strength required in your entire abs/core area. This is another exercise that really surprises people at how much they feel it in their abs.
(I have posted an article giving more detail and pictures for properly performing front squats, renegade rows, and mountain climbers as great alternative ab exercises)
SN: The viewpoints on the effectiveness of cardiovascular exercise seem to be shifting among fitness experts recently, with some advocating no cardio whatsoever. What is your stance on cardio as it relates to achieving 6-pack abs?
MG: Well, I know there's a lot of mixed views in the cardio area, and I'll proudly say that I'm pretty much totally against traditional cardio in the sense of just doing long duration, steady pace cardio.
I feel that steady pace cardio is a very ineffective way to train and a waste of time in my opinion that could be better spent on variable intensity (interval) training, or more high intensity resistance training (weights, bodyweight training, etc).
In general, I feel that anaerobic training gives you more bang for the buck compared to wasting time with lots of aerobic training.
Let me elaborate a little so I can make my point more clear...
Let's look at a typical cardio workout such as someone going out for a 45-minute steady pace jog, or going on the treadmill or elliptical for a long duration steady pace workout.
While this steady pace workout is going on, you're only training your heart in one specific heart rate range... basically, you're keeping approximately the same heart rate throughout the entire workout... as an example, let's say that your heart rate stays at 125 beats/minute for most of the workout. In essence, you're only training your heart in a very limited range.
Now let's take a look at the mother of all interval training workouts...the highest intensity version of interval training... wind sprints or hill sprints...
During a wind sprint or hill sprint workout (which based on higher intensity, generally can't last much longer than about 15-20 minutes at the most, saving you time), you're doing very high intensity "sprint" intervals of 10-20 seconds, followed by "recovery" intervals of walking back to your starting point for 40-60 seconds.
This type of highly variable training takes your heart rate screaming probably up to 150 or 160 beats/minute at the end of the sprint intervals, and then drops down to 100-110 beats/minute during your recovery intervals.
This means that you're training your heart in a much higher range and making it MUCH stronger compared to traditional steady-pace cardio.
At the same time, the highly variable intensity training actually works your muscles in a more resistive fashion, stimulating a higher residual metabolic effect, hence burning more calories in the post-workout period compared with steady pace cardio.
I could go on with more reasons why I strongly believe that steady pace cardio is an ineffective method of training, but I'll make this point instead...
Look at the typical emaciated, sickly-looking body of a dedicated marathoner who has wasted most of their muscle away with long duration endurance cardio.
Now compare that to the totally ripped, muscular, strong and healthy looking body of a world class sprinter, wide receiver, or other athlete that does mostly high intensity sprint work... which would you rather resemble? I rest my case!
SN: I'm sure you literally cringe when hearing words like 'ab belt' or 'ab rocker'. What's the honest truth about all of these infomercial gadgets? How about dispelling the myths right here once and for all?
MG: They're just about all complete junk! You can do more effective exercises just doing bodyweight exercises than all of this crap that they're hawking on the infomercials.
I mean, does anybody really think they can "melt off slabs of belly fat" by sitting on their couch and strapping on some useless electro-stim ab belt? Don't get me started!
And I hope everyone realizes that those perfectly ripped fitness models they use in the infomercials didn't get their awesome bodies by using their pointless contraption they're selling... they got their perfect body because they are a professional fitness model, and they work their butt off with REAL full body workouts and lots of dietary discipline.
SN: How important is diet in relation to achieving a ripped stomach? Can you outline some common mistakes that you see people making with their nutritional approach?
MG: Diet is VERY important... probably the MOST important aspect. I've seen plenty of people that workout like animals almost every day of the week, but they have horrendous eating habits, and guess what...
THEY'RE FAT! What's the point of working that hard in the gym, if you're gonna be embarrassed to take your shirt off because you have a big sloppy belly?
I also think that diet is the area of the most confusion. Everybody seems to think that they must follow some sort of "dieting gimmick" such as a "low fat" diet, or a "low carb" diet, or high or low something.
The thing is, we should NOT be restricting what our bodies need... we should be feeding our bodies what they need with a balanced approach instead of restriction of a certain macronutrient or food group.
The only thing we need to restrict is processed junk food, sodas, deep fried food, and anything along those lines.
I would also recommend restricting wheat-based foods and soy-based foods as both of these can cause major problems in the body (despite the hefty billion dollar marketing budgets behind both of these claiming them to be "health foods").
It doesn't have to be as complicated as the "diet gurus" make it out to be. It can be a lot simpler.
Focus on the following aspects and you'll be well on your way to a more enjoyable eating style that will last you for life and get you better results at the same time...
1. Choose whole, unprocessed organic foods, as close to their natural state as possible
2. Choose high nutrient density food choices instead of nutrient deficient processed foods
3. Fruits and vegetables (lots of vegetables) as your main source of carbohydrates instead of so much reliance on grains as is so prominent in our food supply these days.
Small amounts of grains is ok, but try to focus more on veggies/fruits for your carb sources.
4. Make sure to get moderate amounts of high quality protein at each meal
5. High fiber intake to help appetite control and glycemic control (maintaining more balanced blood sugar)
6. Don't neglect an ample healthy fat intake from nuts, seeds, nut butters, organic free-range whole eggs, wild fish and/or fish oil, virgin coconut oil and olive oils, avocados, etc (helps appetite control and hormonal balance).
You can also take some daily Krill Oil for healthy fats that are even more powerful than fish oil.
Once you gain control over the aspects listed above, everything else usually works itself out in your diet... you no longer crave sweets or junk food because your body finally has all of the nutrients it needs and balanced hormone levels.
Another important thing that this style of eating does is that it tends to bring people naturally back to the proper amount of calories they need each day without having to attempt to count calories or anything like that.
Hopefully that helps to simplify some things with this confusing topic.
SN: Let's say you have an individual who knows absolutely nothing about how to properly train and eat for 6-pack abs. What are the top 3 pieces of advice you'd give them right off the bat?
MG: Top 3 tips...
1. Focus at least 90% of your workout time on high intensity combinations of full body multi-joint exercises such as variations of deadlifts, squats, lunges, clean & presses, pullups, pushups, dips, bench presses, overhead presses, and upper body rows and pulls. The other 10% or less of your workout time can be dedicated to direct abs training.
2. Focus your "cardio" efforts on shorter duration variable intensity interval training, wind sprints, hill sprints, stair sprints, jump rope, and other higher intensity (and variable intensity) forms of training instead of relying on long duration, steady-pace boring traditional cardio.
3. With your diet, don't try to be too restrictive on certain macronutrients or go too low on overall calories as this can lead to muscle loss and reduced metabolic rate.
Instead, feed your body what it needs to perform optimally and build/maintain lean muscle mass... lots of whole unprocessed foods such as nuts, fruits, veggies, seeds, eggs, organic meats, etc.
Try to maintain a reasonable balance of protein, carbs, and fat instead of trying to go too low or high on any one macronutrient.
Some of the most important aspects of a diet that creates a lean body are getting enough quality fiber, protein, and healthy fat intake at most of your meals, and limiting foods such as refined starches, refined sugars, hydrogenated oils (trans fats), processed polyunsaturated oils such as soy and corn oil, and excessive alcohol.
SN: Thanks for joining us, Mike! Great interview!
Women Click Here to get a flat sexy stomach and sculpted abs like hers
Men Click Here to burn off stubborn belly fat and build rock hard abs like his
Well that depends on several factors...
In this article you will learn how to Get Flat 6-Pack Abs without Useless Crunches or Situps - Nutrition and Workout Secrets for a Lean Body and Flat Abs
Interview with Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
This is a recent interview that was done with me. Pay close attention and you'll find TONS of useful info that will help you get lean sexy abs much faster and stop struggling with excess body fat. Enjoy!
SN: It's great to sit down and speak with you, Mike. To start off, how about telling our readers a little bit about yourself and your fitness background.
MG: I've actually been involved in the fitness industry for about a decade now, as a Certified Nutrition Specialist and a Certified Personal Trainer. I'm also the founder of TruthAboutAbs.com and author of the #1 best selling abdominals ebook in the world currently, The Truth about Six Pack Abs, with over 250,000 readers in over 155 countries.
I started developing the Truth about Abs program about 5 years ago based on how much I saw most people struggle with this topic and the amount of confusion and scams / gimmicks that were out there regarding abs and belly fat.
I just saw that it was time somebody laid out the TRUTH about what REALLY works to get ripped six pack abs.
SN: Let's get right down to it. Everyone wants a flat set of 6-pack abs, yet very few people ever achieve that goal. Why do you think there's so much confusion on the subject? Is it really all that complicated of a process?
MG: You know, it's really NOT that complicated... However, with that said, to get your body fat % low enough to really see a nice set of abs, it does take a decent amount of discipline with your food intake as well as a whole new level of intensity with your workouts than what most people are used to.
The thing is, most of my clients always comment that the style of eating that I recommend is actually fun, and they feel more energy due to the more natural unprocessed healthy foods they're eating and more balanced blood sugar and hormone levels in their body.
The problem is that there's so much conflicting advice out there these days, it leads the average joe or jane to over-complicate things and end up totally confused about what's the best way to train and eat for six pack abs.
SN: You've said before that abdominal exercises such as crunches and situps are extremely ineffective when it comes to achieving a flat stomach, and that they can actually make your stomach look WORSE. Can you elaborate on that?
MG: Sure... First of all, let me make clear that I'm not saying that you shouldn't do any abs-specific exercises.
Rather, my point of contention is that most people spend WAY too much time focusing all of their efforts on abs-specific exercises, instead of focusing their efforts on more effective full body exercises that stimulate a much greater fat-burning and muscle building hormonal response, burn more calories, stimulate the metabolism to a higher extent, and also indirectly work the abs to a decent degree anyway.
Let me give an example of how many people typically waste too much time on abs-specific exercises...
A lot of times I see the average joe or jane spending about 15-30 minutes of their total workout just doing tons of pointless repetitions of crunches, situps, leg raises, or some other "abs pumping" exercise.
Many times this comes out to almost HALF of their entire time working out.
My point here is that this type of excessive abs training is really a waste of time training a relatively small muscle group such as the abs, when that time could have been better spent on full body exercises such as squats, deadlifts, clean & presses, lunges, upper body presses and pulls, dumbbell swings, snatches, etc, etc.
Compared to spending that time doing abs exercises, all of the above types of exercises will give you magnitudes more results in terms of hormonal response, metabolism increase, calorie burning, etc... all while indirectly working the abs to an extent anyway.
After focusing the majority of your workout efforts on those types of more effective full body exercises, then it's ok to spend about 5-7 minutes directly training the abs with abs-specific exercises... but the point I'd like to make is that abs training should only be a small portion of your training program as a whole, and not the majority of it.
Also, back to the topic of crunches and situps in particular...
Once you've got a decent amount of abdominal training under your belt, crunches tend to be one of the least effective ab strengthening exercises since they are actually a fairly low-resistance exercise.
An example of a higher resistance abs exercise would be a hanging leg raise with a proper pelvic curl-up (different than what you see most people doing in the gyms, where they only raise their knees up).
SN: How often do you recommend an individual train their abdominals on a weekly basis?
Is basic, straightforward training the best protocol, or are there advanced ab training techniques that will yield better results?
MG: I usually recommend incorporating abs-specific training into your routines about twice/week, and 5-7 minutes per workout.
Remember though that you're also getting indirect ab work through most of the full body exercises that should be comprising the majority of your workout time.
Beyond the typical leg raises, ab bicycles, hip thrusts, ab pikes, crunches, etc... there are definitely ways that you can take your abs to a new level that most people don't even think of.
For example, some of the best abs exercises aren't usually viewed as abs exercises at all...
A couple examples that come to mind are front squats, renegade dumbbell rows, mountain climbers, 1-arm snatches, and others.
Front squats are typically viewed as just a leg exercise, but if you've ever learned to do a proper front squat, you'll feel a tremendous stabilization tension required in your abs due to the weight being shifting more to the front of your body compared to the back as in back squats.
If you haven't done front squats in a while, or are just learning them, I guarantee if you do a few sets of them, your abs will be feeling it big time the next day!
Renegade rows are another example of an exercise that's typically just viewed as an upper back exercise.
However, while you're rowing a dumbbell up from a pushup position while stabilizing your body with your other arm, there is an insane amount of tension and stabilization strength required in your entire abs/core area. This is another exercise that really surprises people at how much they feel it in their abs.
(I have posted an article giving more detail and pictures for properly performing front squats, renegade rows, and mountain climbers as great alternative ab exercises)
SN: The viewpoints on the effectiveness of cardiovascular exercise seem to be shifting among fitness experts recently, with some advocating no cardio whatsoever. What is your stance on cardio as it relates to achieving 6-pack abs?
MG: Well, I know there's a lot of mixed views in the cardio area, and I'll proudly say that I'm pretty much totally against traditional cardio in the sense of just doing long duration, steady pace cardio.
I feel that steady pace cardio is a very ineffective way to train and a waste of time in my opinion that could be better spent on variable intensity (interval) training, or more high intensity resistance training (weights, bodyweight training, etc).
In general, I feel that anaerobic training gives you more bang for the buck compared to wasting time with lots of aerobic training.
Let me elaborate a little so I can make my point more clear...
Let's look at a typical cardio workout such as someone going out for a 45-minute steady pace jog, or going on the treadmill or elliptical for a long duration steady pace workout.
While this steady pace workout is going on, you're only training your heart in one specific heart rate range... basically, you're keeping approximately the same heart rate throughout the entire workout... as an example, let's say that your heart rate stays at 125 beats/minute for most of the workout. In essence, you're only training your heart in a very limited range.
Now let's take a look at the mother of all interval training workouts...the highest intensity version of interval training... wind sprints or hill sprints...
During a wind sprint or hill sprint workout (which based on higher intensity, generally can't last much longer than about 15-20 minutes at the most, saving you time), you're doing very high intensity "sprint" intervals of 10-20 seconds, followed by "recovery" intervals of walking back to your starting point for 40-60 seconds.
This type of highly variable training takes your heart rate screaming probably up to 150 or 160 beats/minute at the end of the sprint intervals, and then drops down to 100-110 beats/minute during your recovery intervals.
This means that you're training your heart in a much higher range and making it MUCH stronger compared to traditional steady-pace cardio.
At the same time, the highly variable intensity training actually works your muscles in a more resistive fashion, stimulating a higher residual metabolic effect, hence burning more calories in the post-workout period compared with steady pace cardio.
I could go on with more reasons why I strongly believe that steady pace cardio is an ineffective method of training, but I'll make this point instead...
Look at the typical emaciated, sickly-looking body of a dedicated marathoner who has wasted most of their muscle away with long duration endurance cardio.
Now compare that to the totally ripped, muscular, strong and healthy looking body of a world class sprinter, wide receiver, or other athlete that does mostly high intensity sprint work... which would you rather resemble? I rest my case!
SN: I'm sure you literally cringe when hearing words like 'ab belt' or 'ab rocker'. What's the honest truth about all of these infomercial gadgets? How about dispelling the myths right here once and for all?
MG: They're just about all complete junk! You can do more effective exercises just doing bodyweight exercises than all of this crap that they're hawking on the infomercials.
I mean, does anybody really think they can "melt off slabs of belly fat" by sitting on their couch and strapping on some useless electro-stim ab belt? Don't get me started!
And I hope everyone realizes that those perfectly ripped fitness models they use in the infomercials didn't get their awesome bodies by using their pointless contraption they're selling... they got their perfect body because they are a professional fitness model, and they work their butt off with REAL full body workouts and lots of dietary discipline.
SN: How important is diet in relation to achieving a ripped stomach? Can you outline some common mistakes that you see people making with their nutritional approach?
MG: Diet is VERY important... probably the MOST important aspect. I've seen plenty of people that workout like animals almost every day of the week, but they have horrendous eating habits, and guess what...
THEY'RE FAT! What's the point of working that hard in the gym, if you're gonna be embarrassed to take your shirt off because you have a big sloppy belly?
I also think that diet is the area of the most confusion. Everybody seems to think that they must follow some sort of "dieting gimmick" such as a "low fat" diet, or a "low carb" diet, or high or low something.
The thing is, we should NOT be restricting what our bodies need... we should be feeding our bodies what they need with a balanced approach instead of restriction of a certain macronutrient or food group.
The only thing we need to restrict is processed junk food, sodas, deep fried food, and anything along those lines.
I would also recommend restricting wheat-based foods and soy-based foods as both of these can cause major problems in the body (despite the hefty billion dollar marketing budgets behind both of these claiming them to be "health foods").
It doesn't have to be as complicated as the "diet gurus" make it out to be. It can be a lot simpler.
Focus on the following aspects and you'll be well on your way to a more enjoyable eating style that will last you for life and get you better results at the same time...
1. Choose whole, unprocessed organic foods, as close to their natural state as possible
2. Choose high nutrient density food choices instead of nutrient deficient processed foods
3. Fruits and vegetables (lots of vegetables) as your main source of carbohydrates instead of so much reliance on grains as is so prominent in our food supply these days.
Small amounts of grains is ok, but try to focus more on veggies/fruits for your carb sources.
4. Make sure to get moderate amounts of high quality protein at each meal
5. High fiber intake to help appetite control and glycemic control (maintaining more balanced blood sugar)
6. Don't neglect an ample healthy fat intake from nuts, seeds, nut butters, organic free-range whole eggs, wild fish and/or fish oil, virgin coconut oil and olive oils, avocados, etc (helps appetite control and hormonal balance).
You can also take some daily Krill Oil for healthy fats that are even more powerful than fish oil.
Once you gain control over the aspects listed above, everything else usually works itself out in your diet... you no longer crave sweets or junk food because your body finally has all of the nutrients it needs and balanced hormone levels.
Another important thing that this style of eating does is that it tends to bring people naturally back to the proper amount of calories they need each day without having to attempt to count calories or anything like that.
Hopefully that helps to simplify some things with this confusing topic.
SN: Let's say you have an individual who knows absolutely nothing about how to properly train and eat for 6-pack abs. What are the top 3 pieces of advice you'd give them right off the bat?
MG: Top 3 tips...
1. Focus at least 90% of your workout time on high intensity combinations of full body multi-joint exercises such as variations of deadlifts, squats, lunges, clean & presses, pullups, pushups, dips, bench presses, overhead presses, and upper body rows and pulls. The other 10% or less of your workout time can be dedicated to direct abs training.
2. Focus your "cardio" efforts on shorter duration variable intensity interval training, wind sprints, hill sprints, stair sprints, jump rope, and other higher intensity (and variable intensity) forms of training instead of relying on long duration, steady-pace boring traditional cardio.
3. With your diet, don't try to be too restrictive on certain macronutrients or go too low on overall calories as this can lead to muscle loss and reduced metabolic rate.
Instead, feed your body what it needs to perform optimally and build/maintain lean muscle mass... lots of whole unprocessed foods such as nuts, fruits, veggies, seeds, eggs, organic meats, etc.
Try to maintain a reasonable balance of protein, carbs, and fat instead of trying to go too low or high on any one macronutrient.
Some of the most important aspects of a diet that creates a lean body are getting enough quality fiber, protein, and healthy fat intake at most of your meals, and limiting foods such as refined starches, refined sugars, hydrogenated oils (trans fats), processed polyunsaturated oils such as soy and corn oil, and excessive alcohol.
SN: Thanks for joining us, Mike! Great interview!
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