What Is The Biggest Reason Most Males and Females Can’t Seem To Get Six Pack Abs?

When trying to get a flat stomach people focus too much time directly training their abs. 1000s of crunches WILL NOT directly burn belly fat. There is no such thing as SPOT REDUCTION. If you have love handles, doing continuous side bends WILL NOT burn the fat from this area. Doing direct ab training CAN strengthen your core (when done with proper form) but it does not create enough of a metabolic fat burning response to actually burn the layer of body fat that covers your abs.

The funny thing is we all have abs. The majority of people just have layers of body fat covering them. Therefore, the number one way to get six pack abs is to reduce overall body fat. Losing body fat is all about combining a proper nutrition plan (abs are made in the kitchen), a solid full body workout program that creates a fat burning metabolic and hormonal response, and LASTLY, a core strengthening and sculpting abdominal program.

Should Men Train Differently Than Females To Get Six Pack Abs?

The best exercises to get six pack abs and reduce body fat are not gender specific. Compared to males, typically females lift weights less frequently and with less intensity (if at all). I always recommend females incorporate more intense lifting sessions, using heavier weight, if they want to get a flat stomach. Females tend to be afraid to lift heavy weight because they don’t want to grow big muscles. Well guess what…females don’t produce enough natural testosterone to build large bulky muscles like men. By lifting heavy, females will develop more toned muscle (not bulk). And the great thing about muscle…it burns fat. So guess what ladies, the more muscle you have, the less body fat you will have. It’s that simple.

What Form Of Cardio Should I Be Doing To Burn Fat?

Typically people waste way too much time doing slow/steady pace cardio. Since your goal is to lose fat, HIIT cardio, in combination with a full body resistance training program, is the quickest way to do this. If your goal is to quickly lose fat, stop thinking about your fat burning zones and the amount of calories burned DURING the workout. Think BIG PICTURE. The combination of a full body resistance training program and HIIT cardio creates the greatest metabolic response in your body (so you’ll actually be burning more fat after your workout as well). Remember “high intensity” is all relative to your specific heart rate levels. So if you’re a beginner, a high intensity interval may just be a brisk walk as long as it elevates your heart rate to the correct zones. Therefore, HIIT can be completed by people regardless of their fitness level.

Are Sit Ups Bad For You?

Everyone seems to have their own opinion on sit ups. Some say they aren’t good for the spine, others say they are the best exercise for overall abdominal development. To be honest, I’m on the fence. I don’t recommend doing 200 sit ups every day but I do incorporate them into my programs. Like other muscle groups, it’s important to train your abs with variety.

Should I Train My Abs Everyday?

Even if you’re not directly training your abs, a full body workout program containing compound exercises like squats and deadlifts require a lot of core stabilization. This means you’ll still be strengthening your abs whether you know it or not. Another thing about your abdominals is they’re made up of muscle fibers that can quickly repair themselves. So unlike other major muscle groups, like the chest and legs, your abdominal muscles don’t need 24-48 hours of recovery time.

So technically, yes you can train your abs everyday but just be aware, that by following a full body workout program, you’re already getting a good abs workout. In the beginning, focus more of your time and energy on completing a full body resistance training program with lots of intensity. Then, when you notice you’re really starting to lose belly fat, you can directly train your abs for 5-10 minutes (with no breaks) after each workout.

What Is The Most Important Factor In Getting Six Pack Abs?

Without a doubt, it has to do with your diet. I have the following quote printed on my kitchen wall, “Abs are made…in the kitchen.” I believe abs are 80% diet and 20% training. The most important thing about your diet is it has to be maintainable and something you can incorporate as a lifestyle…not just a short-term fad diet.

Here are a few more quick tips to lose belly fat and get six pack abs:

1. Focus your diet on consuming foods that are whole and in their natural state: You’d be amazed at how much better you’ll look and feel just by getting rid of the processed and packaged foods out of your system.

2. Eat More High Quality Protein: I could go on and on about this but here’s the quick rationale.

A) protein builds muscle, muscle increases your metabolism, and muscle incinerates fat.

B) protein has a much higher thermic effect than carbs and dietary fat, meaning your body uses up a lot of the protein’s calories (up to 30%) just to digest it.

C) protein keeps you satiated longer so you’ll end up eating less calories.

3. Focus On Consuming Carbs That Are High In Fiber: vegetables, fruits, and unrefined sprouted whole grains are all high in fiber. Two major causes of body fat are overconsumption refined sugar and unnatural trans fat (more on trans fats below). Foods like white bread, white rice, and white pasta are all considered processed and unnatural foods. Choose carbs that have more than 5 grams of fiber and less than 5 grams of sugar. An even more restrictive approach is to only consume carbs that have 3 grams of fiber per 10 grams of carbs. Consuming foods high in fiber will also slow the glycemic response of insulin (the fat storing hormone) within your blood stream.

4. Consume Healthy Fats: as hard as it is to believe, healthy fats are your friend and can help you fight fat! Healthy fats are key to maintaining hormone levels and can keep you satiated, thus reducing cravings. Sources of healthy fats include extra virgin olive oil, avocados, fish and fish oil, nuts, natural nut butters, and organic eggs and meat.

As mentioned above, stay away from all foods containing unnatural trans fats and high fructose corn syrup. Ingredients to watch out for include, hydrogenated oil, margarine, shortening, high fructose corn syrup, and glucose-fructose. These ingredients are mainly used in processed, packaged and deep fried foods.

Brad Gouthro, a Certified Fitness Trainer and Certified Nutrition & Wellness Specialist, invites you to watch a FREE presentation that reveals 7 Secrets To Lose Belly Fat and Get Six Pack Abs. By watching the presentation, you’ll also have access to download the FREE popular reports, “9 Steps To: Healthy Eating” and “5 Abdominal Fat Burning Foods”.

http://www.awakentheabswithin.com

Abdominal crunch is one such exercise carried out to burn out the belly fat. It is one of the easy exercises performed to reduce the belly fat with great results in a very short period of time.

This is the No.1 exercise to lose belly fat and any fitness professional will have this exercise in the top list for reducing belly fat. This exercise has great effects when compared to many other exercises to lose belly fat and it is very effective.

You might feel difficult to do crunches at the beginning but after few days you will find it very easy and very effective. It is highly recommended to do this exercise each and every day and you can see great results in just a month.

Procedure

No equipments are needed to work out the belly fat in this case. Begin by lying down flat on the floor. Now bend the knees with feet on the floor. Hold the hands just by the side of the ears. Do not interlock them. Take a deep breath before starting off. Now crunch up lifting the head and chest a bit against the gravity and try to touch the knees with the forehead. On achieving this, move down slowly, exhaling the air. Downward movement must be slower than the crunch up movement. Rolling off the upper torso as said is fine to start with to reduce the belly fat.

To have much more effectiveness, push the chest and head towards the ceiling while simultaneously pushing the lower back flat onto the floor. Our anatomy will lead to a crunching pattern conspicuously. Trying to crunch up towards the ceiling causes much more stress on the abdomen part. On reaching the maximum top position, hold still for a moment and then come back down. Do not try to convert this to a sit up exercise as it will stress hip flexors and the lower back too much. Repeat the above mentioned steps 5 to 10 times in a single set. Normally 3 sets are done with proper time intervals between each set. 5 to 15 minutes of work out in a day can have a desirable effect on the belly fat reduction.

Tips and Effects

While working out abdominal crunches make sure that the head faces the ceiling in the initial position so that thereafter it remains in line with the spine. The chin should not touch our chest as this would cause a much reduced effect on the abdomen and it will increase pressure in the neck region. The crunching up and down movements must be done at an optimum speed to gain the greatest possibility of benefit from this work out. Having the feet up on a bench or desk is not at all advisable.

Abdominal crunches have a much intensified effect on the belly fat and hence fall into the high intensity category. Without consuming much time and money towards equipments abdominal crunches provides a very good physical performance. link

Steroid-free Bodybuilder, Personal Trainer, Nutritionist and Success Coach From New Jersey Teaches You How to Turbo-Charge Your Metabolism, Gain Muscle, Burn Off Body Fat and Develop Unstoppable Motivation … Guaranteed! Discover How He’s Taught Thousands of People to Get Leaner Faster Than They Ever Thought Possible!

Even if You Have Less-than Average Genetics… Even If You’ve Never Succeeded at Losing Weight Before… Even If You Have Stubborn Fat Deposits That Don’t Seem To Budge… Right Here on This Web Page You’ve Found The Fat Loss Success System You’ve Been Looking For!

Dear Friend,

You’re about to discover what might be the most powerful fat loss system ever developed. It’s the same diet program fitness models and bodybuilders use to reach single digit body fat levels and achieve rock-hard muscle definition that makes them look like walking anatomy charts.

My name is Tom Venuto and over the past 20 years, through a long and painstaking process of trial, error and experimentation, I’ve developed a sure-fire, 100% guaranteed system for losing body fat based on the little-known nutrition secrets of competitive natural bodybuilders and fitness models.

If you would like to learn how to lose body fat permanently… even in your mushiest spots… without drugs, without supplements and without screwing up your metabolism, then this will be the most important web page you will ever read. I guarantee it and I’ve got the results to prove it!

Read MORE