Killer Ab Workout

admin — Tue, 01 Dec 2009 19:19:01 +0000

Killer Ab Workout for a Flat Stomach And Ripped Abs

Everyone who starts a fitness program to lose some weight wants to get lean, sexy abs (if you’re a woman) or ripped, muscular six pack abs (if you’re a man).

And that’s exactly what we’re going to teach you how to do.

It’s important to understand that a lot of what you learn about getting ripped abs is completely wrong.

Why? Because the key to getting abs isn’t doing lots of ab exercises. Sure, you need a killer ab workout to strengthen and build your abs but you’ll never see them if your stomach is covered by a nice, thick layer of body fat.

The most important steps for losing belly fat include the following:

Burn more calories than you take in each day. You need to lose body fat to get a flat stomach.

Perform the right kind of workout. A killer ab workout isn’t about doing a lot of ab exercises like crunches.

Performing lots of crunches may give you a nice ab burn and make you feel like you’re getting results. But lots of crunches doesn’t build up your ab muscles and it doesn’t burn very many calories at all.

Work out with weights. If you want six pack abs you need to lose body fat and build lean muscle. You build the muscle by working out with weights.

If you don’t use weights as part of your killer ab workout program, you’ll lose muscle as well as fat.

If you lose muscle, you’ll eventually run into the problem of not being able to lose any more weight because your metabolism will slow down (muscle burns calories).

By slowing your metabolism, you’ll eventually start to gain body fat instead of lose it as you drop your caloric intake even lower to continue to lose fat.

Besides all that nasty stuff, you’ll end up being what I call “skinny fat.”

If you don’t use weights in your training program, you won’t change your body composition much and that’s the most important thing.

You don’t want to end up just being a smaller version of your fat self. But that’s what will happen if you don’t list weights.

While some of these programs may not seem like any killer ab workout to you, everything is designed to help you burn body fat, develop lean, sexy muscle and show off a killer flat stomach and ripped abs.

Here’s a list of some very effective ab exercises that don’t work the abs directly.

Barbell Squats
Deadlifts
Chin Ups
Dips
Lunges
Reverse Lunges
Dumbbell Squats
Single Leg Squats
Stiff Legged Deadlifts
Dumbbell or Barbell Presses (Seated or Standing)
Heavy Tricep Pressdowns
Even exercises like push ups work the abs well

With all these exercises your abs are actively contracting and stabilizing your body.

The key to getting your six pack abs to show is burning off enough body fat so that they can be seen.

If you’re doing cardio with bodyweight exercises and calisthenics, as well as quality weight lifting exercises, you’re developing your abs.

As it turns out, the exercises above are also some of the most effective exercises around for burning fat, building lean muscle and transforming your body from a ‘before’ into an ‘after.’

Don’t worry, I’ll also be giving you some great ab exercise routines that work your abs very effectively and are definitely a killer ab workout. But the good news is you won’t be doing thousands of crunches.

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Lose Abdominal Fat

admin — Mon, 30 Nov 2009 19:17:14 +0000

Tips to Help You Lose Abdominal Fat

If you want to see those 6 pack abs, more crunches isn’t the answer. Sure, you need to develop the abs.

However, the key to showing off that new stomach isn’t crunches. It’s an overall fitness and nutrition program that will help you get firm abs.

To lose abdominal fat make simple changes

You don’t have to change everything all at once. You don’t have to give up all your favorite foods forever.

Look, if you absolutely love Papa John’s meat lovers pizza, as soon as you tell yourself you can’t have it ever again, it’s going to be all you think about and all you want to eat!

That’s not going to help in your quest to lose abdominal fat.

Start small. If you have a bagel every morning loaded with cream cheese, try replacing it with oatmeal.

Exercise with Consistency

Some people go gung ho right away when they decide the want to lose weight. They go super strict on the diet, barely eat anything at all, and start exercising two hours a day. Every day.

This is a sure way to burn out, lose motivation, binge and end up right back on the couch more miserable than before.

Start with a simple workout like the following every morning.

Perform a circuit like this:

Body weight Squats – 25 reps

Push Ups – 10 – 15 reps

Jumping Jacks – 30

Mountain Climbers – 20 (10 per leg)

Take a one minute break and repeat 2 to 3 times.

After a couple of weeks, exercising will be more of a habit and you can start using some of the more advanced programs and start incorporating weights and interval training to help you get fit even faster.

For example, you can try this full body workout three times per week.

And here’s some great interval training programs for you.

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5 Ways to Lose Belly Fat

admin — Wed, 11 Nov 2009 21:15:50 +0000

Nowadays it seems as if everyone is looking for ways to lose belly fat.

Modern society eats too much of the wrong foods and doesn’t exercise enough.

This isn’t just a recipe for obesity but a recipe for the health disasters we are seeing nowadays such as diabetes, heart disease and cancer.

As far back as 2000 obesity-related diseases cost us over $100 billion dollars for one year. Ouch!

You want ways to lose belly fat. Congrats on taking that first step!

You don’t have to make radical changes to lose abdominal fat. Too many people change everything all at once.

They go on a crash diet or eat nothing but asparagus and star working out two hours a day six days a week. This is a recipe for disaster.

It causes frustration and burn out and causes most people to quit.

You can start simply.

1. Eliminate processed foods.

Processed foods are a huge part of today’s obesity problem. These foods are foreign substances to our body.

Processing removes the valuable nutrients we need and gives us junk like high-fructose corn syrup and other chemicals instead.

Besides a host of other potential problems, processed foods can cause raised insulin levels and trigger your body to store body fat.

2. Increase your protein intake.

More protein in your diet helps you to burn fat. Protein causes thermogenesis. In other words, you’ll burn more calories than you would with more carbs and less protein in your diet.

3. Eat “Empty” Foods.

When I say “empty” I don’t mean processed junk food. I mean high density, low calorie foods, like certain soups and salads, a lot of fruits and vegetables.

Fill yourself up with these lower calorie foods.

4. Careful of the condiments.

Be very aware of the dressings and such you put on your foods and salads. Many people ruin a healthy salad by piling on high calorie, high sugar dressings.

Then they wonder why they aren’t losing weight.

5. Eat Healthy Fats.

Believe it or not, our body needs healthy fats. That’s why they are called essential fatty acids.

Foods that are high in these EFA’s include mackeral, herring, salmon and sardines, as well as olive oil, flaxseed oil, nuts and seeds.

If you can’t get enough of these foods in your diet, get a high quality EFA Supplement.

These five ways to lose belly fat are a great way to get started are pretty easy changes to make to your nutrition plan if you want to lose abdominal fat.

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