Six Pack Abs Workout

For years now, sit ups have gotten a bad rap by many fitness “experts” who tout that sit ups are damaging to your spine.  Where did this strong opinion come from?  The way the sit up has been ostracized by the fitness community, you would suspect that hundreds of thousands of six pack abs seekers have destroyed their backs while performing this “dangerous” exercise!  Fortunately, that’s not the case, not even close.

The “sit-ups are unsafe” chant that can be heard echoing throughout fitness centers all over the world was actually born in the lab.  Studies have found that sit-ups stress the spine more than the crunch does.  And?  Taking a nap will stress the spine even less than crunched do.  Is napping a better ab exercise than crunches?  You can see how the stress argument is seriously flawed.  Every exercise that you perform creates some stress on the body.  It is that stress that encourages our body to adapt and get stronger.  This is the very nature of exercise.

Now, let’s take a second to investigate the sit-up.  The main reason why sit-ups add stress to the spine is because of the contribution of the hip flexors during the movement.  The critics assert that this hip flexor involvement causes compressive forces in the spine which is why sit-ups should be completely avoided.  Do they have a point, or are they overreacting?

The fact of the matter is, athletes and fitness trainees have been safely incorporating sit-ups and their variations for years now.  This alone should make it obvious that the “sit-up alarm” may be ringing for no apparent reason.  The truth is, I have never witnessed one spine get damaged at the hand of a set of sit-ups.  You would suspect that after 16 plus years as a fitness professional I would have at least seen one sit-up related injury if they were so harmful.

I still hear many trainers say to me, “Ok, I’m convinced that sit-ups are not so dangerous now, but since crunches work the abs just as well, why even bother with sit-ups?  Let’s see why they feel this way and why they can miss out on some advantages of sit-up variations.

The truth is that the abs are only responsible for the beginning portion of the movement during a sit-up.  Once you are in the finished “crunch” position, the hip flexors take over to finish the top portion of the sit-up.  It should be noted that although the hip flexors provide the movement in the top range, the abs are still contracting hard.  This contraction prevents your back from arching and contributes to the overall ab workout.

An additional benefit of the sit-up is that it burns more calories than does the crunch.  This is because the sit-up works through a greater range of motion and involves more muscle groups.  It’s no secret that in order to get six pack abs you must lose your layer of belly fat.  The sit-up increases your heart rate and burns more calories than crunching movements making this a very desirable “side effect”.

Although the sit up is not the most effective ab exercise, I do prescribe sit up variations on occasion to any client who I feel they are appropriate for.  I do believe that you should have a foundation of abdominal strength and no chronic back problems.  If you fit the criteria and use proper form, you will have no problems with this exercise.

So you want six pack abs, but dread the humdrum of situps and crunches? Well, there’s no longer a need to limit your ab routine to just these exercises. Rather, you can design an all encompassing six pack abs routine that lets you choose from a variety of exercises.When designing an effective ab program, you want to target every area. Additionally, the rep range is critical to the development of a strong, visible six pack. Keeping your reps at 15-30 will help you maintain a flat and lean midsection while making your waist appear smaller.It is also important to always hit your abs last in your workout. You shouldn’t fatigue them before training other body parts, especially the back or legs, because you want your core to be strong to help sustain the intra-abdominal pressure necessary to protect your spine.The main point of customizing a six pack abs routine is to give you the abs you yearn for while staving off boredom. While most exercises work more than one muscle, the examples below show how you can work a particular area by choosing specific exercises from different categories.Upper Abs

Lower Abs

Core-Specific

Obliques

Tip: A higher rep range is designed to improve endurance and lean out, while the weighted versions, in the 8-12 rep range, build more thickness and size. As you complete a rep, rest 30-120 seconds between sets, depending on the intensity and your overall goal. You can decrease rest periods to enhance calorie burning and intensity. Finally, as you adapt to these exercises, increase the number of sets or add weights to standard body weight only exercises. The more you challenge yourself, the better your chances of developing a hard, ripped midsection.Customizing a six pack abs routine helps you get the most out of your workout and keeps you motivated. For additional ab specific exercises to add to your routine, click the link below.

First off, I want to mention that, for most people, getting six pack abs is not an easy task. It requires dedication, but it is possible! Below is a general 2-step guide that, if followed religiously for 3 months, will produce results.
Step 1: Nutrition
This is the single most important part of the puzzle, hands down. You can have the most impressive set of abs, but if they’re covered with a layer of fat, you won’t see them! Break up your day with 5 or 6 mini-meals because this jump starts your metabolism. And stop eating the food that is preventing results: white bread, loads of pasta, soda, candy, fast food, hydrogenated oils, sugars and fructose corn syrup.
Instead, replace them with foods that will help you reach your goal: oatmeal, olive oil, whole grain breads, fruits, vegetables, nuts, eggs, natural peanut butter, chicken, fish, protein and water. Be realistic- you’ll slip here and there, but make a conscious effort to radically improve your eating habits because getting a six pack will be impossible if you don’t.
Step 2: Exercise
You need to concern yourself with 3 different exercises: cardio, weightlifting and ab exercises. And aim to workout 3- 4 times a week.
The cardio you do can be anything: walking, running, biking, swimming….whichever cardio you don’t mind doing so that you’ll stick with it. Aim for 30-45 minutes, a minimum of 2 times a week.
Weightlifting is important because 3 pounds of added muscle burns as many calories as a 1 mile jog…and this is while you’re just sitting around! Aim for 30-45 minutes, a minimum of 2 times a week. If you’re confused as to what exercises to do for each body part, check out out the following website. It features professional bodybuilders, but the information is great and can be used by anyone.
http://www.bodybuilding.com/fun/exercises.htm
The last exercise you need to incorporate into your workout is ab exercises. Aim to work your abs a minimum of 3 times a week. There are a ton of different ab exercises you can do so try to find 3 or so that you enjoy doing so you can mix it up. A good database of different ab exercises is:
http://www.bodybuilding.com/fun/exername.php?MainMuscle=Abdominals
Tip: mix up your workout routine every 2 weeks to keep your body guessing and changing. Add or take away different weight or ab exercises, or at the very least, vary the weight, reps or form of cardio you do.
Well, there you have it. Follow the above for 3 months religiously, and while results will vary from person to person, you will experience improvement.
It will take dedication on your part, but imagine the feeling you’ll get when you look in the mirror and like what you see.

For most people, getting six pack abs is not an easy task. It requires discipline and a commitment to transform your lifestyle. Below is a general 3-step guide that, if followed consistently for 3 months, will produce noticeable results. Step 1: Recruit Social SupportWith any fitness goal, social support is the #1 factor for success. It is a proven fact that you have a greater chance of sticking with an exercise program when you have to be accountable to someone. This can be a professional, like a personal trainer or lifestyle coach. Or you can simply recruit your spouse, brother, sister, friend, neighbor or co-worker. Find whomever you need to keep you motivated and provide that extra nudge when you just don’t feel like working out.Step 2: Eat Balanced, Healthy MealsIf your abs are covered with a layer of fat, you won’t see them, no matter what you do! So the second step in developing six pack abs is to take a look at what you are eating. If belly fat is hiding your abs, you need to focus on eliminating high-calorie, nutrient-poor foods. This inlcudes products containing added sugars, saturated fats and alcohol. Some examples are white bread, loads of pasta, soda, candy, fast food, hydrogenated oils, sugars and fructose corn syrup.To jumpstart your metabolism and burn fat, start eating 5-6 meals a day. Eat plenty of nutrient-dense foods that will help you reach your goal like oatmeal, olive oil, whole grain breads, fruits, vegetables, nuts, eggs, natural peanut butter, chicken, fish, protein and water. Stick to balanced-healthy eating six days a week. On the seventh day, eat whatever you want. This way, you’ll resist the temptation to “cheat” on a regular basis. Remember, if you don’t improve your eating habits, getting a six pack will be impossible.Step 3: ExerciseWith nutrition guidelines in place, it’s now time to focus on exercise. In particular, you will need to incorporate cardio, weightlifting and ab exercises into an exercise regimen 3- 4 times a week.For cardio you want to think variable intensity training, which will reduce body fat and bring out muscular definition. Staircase workouts, wind sprints, hill sprints, swimming or participation in competitive sports will do. Aim for 20-30 minutes, a minimum of 2 times a week.Weightlifting is important because 3 pounds of added muscle burns as many calories as a 1 mile jog…and this is while you’re just sitting around! Aim for 30-45 minutes, a minimum of 2 times a week. Focus on core exercises such as squats, lunges, deadlifts, step-ups, swings and snatches.Lastly, you need to incorporate ab-specific exercises into your workout. Aim to work your abs a minimum of 3 times a week for 5-10 minutes. Reverse crunches, hanging leg raises, and plank holds are a good place to start.It’s important to mix up your workout routine every 4 weeks or so to keep your body guessing and changing. Add or take away different weight or ab exercises. At the very least, vary the weight, reps or form of cardio you do.Well, there you have it. Follow the above consistently for 3 months, and while results will vary from person to person, you will experience improvement. It will take some discipline on your part, but in the end, you will have the pleasure of looking and feeling great!

Most ab workouts designed for home use usually involve nothing except a variety of boring and oftentimes useless floor crunches.  I can assure you that these very typical workouts never deliver the results that we are looking for.

For starters, the floor crunch only provides enough resistance to cause a training effect in beginners.  Once you develop a base of strength, the crunch will only serve as an exercise capable of maintaining your current strength level.

Secondly, the crunch only trains the abs in one range of motion: flexion of the trunk.  Flexing the trunk is only one of the many ranges of motion that your abdominal muscles are capable of.  Any well designed ab workout will include exercises that target all major ranges of motion.  The bottom line is, the crunch alone can never provide a complete ab workout.

Instead, you need to perform several different ab exercises, each targeting a different abdominal function and/or region.  This may sound confusing, but once you understand the anatomy and function of your abdominals, designing an effective ab workout is quite simple.

Don’t worry, I promise I’m not to give you a boring anatomy lesson.  Instead, I’m going to take all of the guesswork out and provide you with a ready to use workout.  Additionally, this workout will require no equipment at all, making it “just what the doctor ordered” for those of you who train at home.

1a) Reverse Crunch On Floor 3×20-25 30 sec rest  1b) Straight Body Side Crunch On Floor 3×12 (5sec hold) 30 sec rest  2a) Plank 3×60 sec 30 sec rest  2b) Seated Russian Twists With Leg Cycle 3×20-25 30 sec rest

Now I will give you a detailed description on how to properly execute each exercise:

Reverse Crunch On Floor- Lie on your back on the floor.  Bend both your knees and your hips until they make 90 degree angles.  Bring knees toward chest by contracting your abdominal muscles.  You butt will rise off the floor. Be sure to maintain a constant knee angle throughout the range of motion. Return until hips are again at a 90 degree angle.  Repeat for the prescribed number of reps.

Straight Body Side Crunch On Floor- Lie on your side on the floor.  Keep your hands straight out above your head, in line with your body.  Keep legs straight.  Lock your hands together.  Simultaneously raise your arms and legs up so that neither are in contact with the floor.  Hold this position for the prescribed number of seconds.

Plank- Get on the floor in a push up position.  Support your body on just your forearms and your toes.  Be sure to keep the abs flexed and hold your body in a perfectly straight horizontal line.  Do not let hips drop or raise them up at all.  Hold this position for the prescribed number of seconds.

Seated Russian Twists With Leg Cycle- Sit on floor and cross your arms across your chest, grabbing the opposite shoulders.  Lean back until your upper body makes a 45 degree angle to the floor.  Rotate trunk to the right while simultaneously bringing your right knee towards your chest.  At this point your left elbow will be touching your right knee.  In a smooth motion rotate to the left and repeat this on the other side.  Continue to alternate until you finish the prescribed number of reps.  One full rotation equals one rep.

Now you have a result producing ab workout you can perform with no equipment whatsoever.  Do this workout two or three times per week for the next month.  After this month is over, it will be time to progress to a more advanced ab workout. 

A great six pack is only a few weeks away!  Start today and sculpt your stomach faster than you thought possible!

Many women find that the most attractive part of the male body is the beautiful definition of six pack abs. Six pack abs are not only sexy, but are a symbol of a fit and healthy man.Women are instinctively drawn towards physically fit men. So it’s no wonder that in every gym, you will see men of all ages doing crunches, leg raises and sit-ups religiously in the hope of obtaining the much coveted six pack abs. Unfortunately, most men will never get to see their finely defined abdominal muscles because they tend to sabotage their progress.The seven six pack abs tips below will make sure you don’t become your own worst enemy in your quest for ripped abs:1. Avoid Fast Digesting Carbohydrates. Fast carbs spike insulin, which halts fat burning and boosts fat storage, particularly on top of your abs. Carbs to avoid our white bread, white potatoes, regular sodas, sports drinks, table sugar, etc. Instead, choose whole wheat, rye or sourdough breads, oatmeal, sweet potatoes, fruit, vegetables, quinoa, legumes and brown rice. One exception: You can eat fast digesting carbs right after workouts when they’ll be put to work at boosting muscle recovery and growth.2. Include Isometrics. I like to refer to this as the ab vacuum. Essentially, this means flexing your abs and holding that position. To do this, tense each muscle for 6-10 seconds, then relax for 6-10 seconds. Repeat for 10-20 sets. This is a great way to hit your abs while sitting in your car, on your couch or at your desk.3. Remember To Breathe. When you perform an ab exercise such as a crunch, exhale when you reach the finish or top position. This is important because it helps you better contract your abs. Holding the position for a second or two will maximize muscle-fiber involvement.4. Don’t Stop. You typically train in specific rep ranges, such as 8-10 or 12-15 reps per set. Yet when doing bodyweight ab exercises, you can’t alter the weight to match a predetermined number of reps. Therefore, rather than doing crunches or hanging leg raises for a set number of reps, do as many reps as possible until you come close to failure.5. Use Weights. Ab muscles are just like biceps, so they need definition and separation to stand out. Include some weighted movements in the 8-10 rep range for optimal ab development.6. Don’t Do Abs First. The abs, obliques and transverse abdominis work together to stabilize the core, which allows you to produce greater force. Training abs first fatigues them, which lessens your core stability and weakens your base, as well as your ability to generate force. Therefore, you should end your workout with abs training to ensure optimal performance in other areas of your workout.7. Train Your Abs At Different Speeds. When conducting abs routines, change up your rep speed from slow and controlled to fast and explosive, allowing you to utilize more fast-twitch muscle fibers to build more power, strength and size. The fast reps will help recruit more muscle fibers in the midsection and turn the crunch, which targets the rectus abdominis into an effective oblique exercise.Ladies love hard bodies. These six pack abs tips will help you lose belly fat and show off your six pack abs with a slim waistline to boot. Click the link below for additional free tips on building a lean, mean attraction machine.

There are so many fad diets for weight loss on the market that consumers are confused about which one to follow. Most of these diets tend to limit the consumption of a particular macronutrient (protein, carbs or fat) or food group. However, your body needs all macronutrients to function efficiently. Every fad diet claims to be “the” most effective for fat loss and yet, none seems agree with each other on the best way to eat for fat loss and overall good health.

The truth is you don’t need to follow any of the extreme diets such as low carb, low fat, high protein, cabbage soup, etc, in order to lose belly fat for visible six pack abs.

While people may experienced initial weight loss with these diets, they typically lose water and lean muscle, which will sabotage their metabolism. As a result, they gain body fat back in the long run.

In view of the confusion, eating a balanced, natural and wholesome diet is the way to healthy fat loss and overall well-being. Your body needs protein, fats, carbs, vitamins and minerals to function efficiently. By eating natural and unprocessed foods, you don’t crave for junk or processed foods.

Here are 4 six pack abs diet and nutrition tips for losing belly fat visible abs…

1. Consume sufficient lean protein in your daily diet. Protein has the highest thermic effect (calories burned from digestion) compared to carbs and fats. It is recommended to include a portion of protein with each meal, to help to moderate blood sugar response to ingested carbs and provide satiety. In addition, protein is essential for building and maintaining lean muscle. The amount of lean muscle you have is one of the determinants of your metabolic rate.

2. Your carbohydrate intake should consist of high fiber sources like vegetables, fruits and whole unrefined grains. Fiber satisfies your hunger for longer period of time, gives you steady energy levels and reduce cravings. Refined carbs must be avoided as they trigger higher insulin levels and fluctuating blood sugar levels. Thus, you crave for more carbs and this makes it more difficult to lose body fat. Look for carbohydrate sources that have at least 2-3 grams of fiber per each 10 grams of total carbs.

3. Eating the right fat can make you lean! Healthy dietary fats are essential for optimal hormone production and balance, muscle building and fat burning. Good sources of healthy dietary fats include avocados, fish, seeds, nuts and olive oil. Avoid man-made, processed, chemically altered fats that are found in most processed foods. When these damaged fats form part of your cell membranes, they impair cellular function and cause degenerative diseases. These unhealthy fats are found in hydrogenated oils, refined oils and homogenized milk fat.

4. The following 2 evil substances are present in huge quantities in our food supply:

- high fructose corn syrup (in sweetened products such as sodas, fruit juices, sweetened beverages, cakes, cookies, salad dressings and ketchup)

- trans fat (hydrogenated oils, margarine and shortening found in most processed foods)

AVOID them as much as possible. Both highly processed substances promote fat storage and cause other health problems. By choosing wholesome, natural foods and avoiding processed foods, you can simply eliminate these 2 evil substances from your diet.

By following these 4 six pack abs diet and nutrition tips, you’ll be able to gain control over your appetite, blood sugar levels, hormone levels, etc. Eventually, you will gain control over how lean you want to get and be showing off those six pack abs in no time!

With this article, I want to show you why you might be struggling to lose that stubborn stomach fat that is covering up your abs. These are the main reasons most people just can not seem to get those six pack abs that everyone desires. If you haven’t already seen me around online somewhere, I’m the creator of one of the most popular abdominals and fat loss programs on the internet.So in this article I want to highlight for you the main points and strategies that I use to make this program one of the most effective programs in existance for fully developing your abdominals as well as getting rid of that stubborn stomach fat that is covering them up.Pay attention, because once you get this stuff right and start using these techniques regularly, you’ll be showing off your ripped abs in no time flat, whether it’s at the beach, at the pool, in the bedroom, wherever… Just think how great it’s going to feel when people are complimenting you on your washboard stomach!Alright, here’s what make’s The Truth about Six Pack Abs different:1. The main focus of this program is NOT abs exercises… And, better yet, this program consistently get’s better results by NOT focusing on abs exercises!I know that sounds counterintuitive, but the fact of the matter is that abs exercises are ok, and you do need to do a certain amount of them to develop the abdominals as best as possible. But to be honest, most people that are trying to get better looking abdominals waste WAY too much time training the abs directly. What you really need to focus on is burning off the extra fat that is covering them up.Let’s get this straight right now… Abs exercises do NOT burn fat away from your abs! This can only be accomplished through a much more effective full body training routine that maximizes both your metabolic response and your hormonal response to your workouts. This is the main focus of my Truth about Six Pack Abs Program.Now don’t get me wrong. It wouldn’t be an abs program if I didn’t show you the most effective exercises for developing your abdominals. I also give you detailed instructions and photos on how to do them right. But like I said, the main focus of this program is the secret method that I use to compile the full body training routines and maximize your fat burning effect.This is the main reason that this program will be much more effective for you than any other abs programs you’ve ever tried before. You’ve got my word on that.2. This program uses none of your typical boring monotonous cardio routines.In fact, you don’t have to do any typical cardio if you don’t want to! I actually recommend against it.Seriously, almost every program out there tells you that you must do endless cardio exercise regularly to lose the body fat that is covering your abs. Most of them tell you to do 30-60 minutes of cardio exercise 3-4 days/week in addition to your strength training routines.The truth is that this is not only unnecessary, but it can actually be counterproductive if you’re really trying to get as lean as possible, as quick as possible. I go into this in much more detail in the book, but basically this all comes back to the aspects of your metabolic rate, how much lean muscle you have, the hormonal response in your body from the exercise, and the residual calorie burn in the hours and days following your workouts. And normal boring cardio routines are all wrong when it comes to maximizing these effects!Now you’re probably thinking that since I’m against typical boring cardio routines, then that must simply mean I’m a proponent of interval training. Yes, as a matter of fact, I believe interval training is MUCH better than typical cardio.However, I also use a special exercise combination and sequencing in my Truth about Six Pack Abs Program that gets even more powerful fat loss and muscle defining results than interval training. And that’s saying something, because interval training kicks butt! You’ll find out how this system works inside the program.Want proof that you don’t need typical long-duration steady-pace cardio?Well, first of all, I actually took a course recently that was devoted to scientific research into why steady-pace cardio exercise is actually not that effective at strengthening the heart. The focus of the research basically boiled down to the fact that the heart needs to be trained in a wide variety of ranges to actually be truly strengthened and ready for all the various stresses that life throws at it. Not only that, but steady-pace cardio was also proven in the research studies to be far less effective in the long term at reducing body fat stores.To give you a real life example… Personally, I haven’t done what most people would label “cardio” in probably well over 5 years, and I’m actually leaner now and have a lower bodyfat % now than years ago when I did cardio regularly. Not only that, but my heart is in the best condition ever, as I now consistently have the resting heart rate of an elite athlete at about 50 bpm (remember that lower is better). My resting heart rate used to be in the mid to upper 60’s years ago when I used to do typical cardio and strength training routines like most people do.This improvement in both body fat % and reduced resting heart rate is the direct result of the unique training methods I used in developing the programs in The Truth about Six Pack Abs.3. This program does NOT revolve around having to use supplements or “fat-loss” pills.Trust me when I say that for the most part, about 95% of supplements are a complete waste of your hard earned money. I’ve been approached by supplement companies in the past looking for me to promote their products for them, and offering me a lot of money to do so. Well, you know what I do? I tell them to shove it! Seriously, I won’t promote something to my readers that I don’t honestly believe in.The fact is, I’ve learned over the years through my own experience, as well as hundreds of my clients and friends experiences with supplements, that they are really just selling you the dream that their pill or powder will be some “magical” solution to your struggle with getting that lean ripped body that you’ve been wanting for years. In reality, most supplements do nothing at all to help you improve your body.Don’t get me wrong… I’m not totally bashing supplement companies, but like I said, about 95% of the products they promote are worthless, and won’t create any noticeable changes in your body. I will admit that there can be a place for meal replacements for people that can’t find the time to prepare or pack all of their real food meals. I also admit that I do think a high quality, fast digesting protein like whey protein can be useful to mix into your post-workout smoothies.But the fact is that real food is always better for you than processed supplements (as long as you pick the right “real foods”). Anybody that tells you otherwise has either been brainwashed by all of the propaganda and super-hyped up ads that the supplement companies have spread throughout every magazine on the planet, or they have financial ties to selling supplements in some way themselves.I have dedicated myself to not being lured into the lucrative world of selling supplements. Even though I could make a lot more money selling supplements than by selling my abs program, it’s just plain against my morals to rip people off like that.Frankly, it amazes me that most people are more willing to spend $30, $40, even $50 or more on a bottle of pills or powder than to spend $30 on a comprehensive training and nutrition guide like this Truth about Six Pack Abs program, which will set them up for life on training programs and dietary secrets that will keep them lean and ripped for life. The only thing that bottle of pills or powder is going to do is give you expensive urine! You make the choice.4. This program does not revolve around using any fancy “ab machines” or “ab gadgets”.In case you were suckered into buying any of these worthless ab belts, loungers, rockers, or any other worthless ab gadget or machine, I have bad news… You were ripped off!The truth is that most of these machines and gadgets are not the best way to develop the abdominal muscles. Sure, some of them may help a tiny bit with strengthening the abdominals, but they are far less effective than some of the best floor, hanging, and standing abs exercises.Also, more importantly, virtually all of these abs machines, belts, and gadgets do absolutely nothing to burn fat off of the abdominal area!Again, losing the fat that’s covering up your abs can only be accomplished with a smart nutritional program, and a well designed progressional training program that increases your metabolism and stimulates your fat-burning hormones in your body. Achieving this is simple once you understand the secrets I reveal in the Truth about Six Pack Abs program.5. This program does not include some sort of fad diet or gimmicky diet trend.None of that here. I promise you won’t be given any more crap about needing to eat “low-carb” or “low-fat”, or low or high anything, for that matter. The nutritional secrets I reveal in this program go against all of the authors and companies out there that are trying to lure you in with another one of their gimmicks.The fact is that they need to come up with some sort of different “angle”, so that their diet program appears unique and gives the media something to talk about. That’s why there’s always some gimmick, like low-fat, or low-carb, or high protein, or the “colors diet”, the “low glycemic index diet”, the fasting diet, the cabbage diet, and so on.Instead, I wanted to give you the truth about what it really takes to eat a nutritious diet that not only will have you burning off that stubborn belly fat, but will also have you feeling full of energy every single day. If you don’t already feel energetic and alive every single day, then you are missing out, because it is an awesome feeling!The great thing is that once you start eating balanced and healthy all the time, you virtually eliminate cravings altogether. Personally, I used to crave sweets constantly before I adopted the nutritious diet that I currently eat. Now, I can honestly say I can’t remember the last craving I had. It had to be more than 5 years ago… no joke!Not only that, but I actually enjoy everything I eat way more than I used to years ago when I ate a lot of junk. Does that mean that I never eat burgers, or pizza, or beer? Of course not… We all have a social life. In fact, there are actually very healthy ways and variations to preparing healthier burgers and healthier pizza that I occasionally use.I hope this article has given you some insight as to where you may be going wrong with your exercise and nutrition plans in striving for those elusive abs. See below for more info on losing stubborn stomach fat and developing ripped six pack abs.Check out the Truth about Six Pack Abs Program for more tips on six pack abs program.

The answer to the age-old question of “What is the best ab workout for losing stomach fat?” is…

None! Ab workouts alone don’t create enough of a metabolic response in your body to create fat loss.

I’ve met countless people who asked me what the best types of exercises and workouts are for losing stubborn belly fat in order to bring out visible six pack abs. They are searching for some “miracle abdominal workout” that could get rid of their abdominal fat in no time.

The fact is… they are dealing with the problem in the completely wrong way! The truth is that you don’t lose stomach fat by doing ab workouts.

It is a waste of time and effort if you focus on doing abdominal exercises and ab workouts in order to flatten your stomach and bring out 6-pack abs. Instead, you should be performing correct workout programs that will reduce and keep off your body fat for good.

What then are the best exercises for losing stomach fat? Full body exercises… such as various forms of squats, lunges, deadlifts, clean & presses, snatches, swings, presses and pulls, mountain climbers, sprinting, etc.

These types of full body exercises stimulate maximum metabolic response in your body and increase fat burning hormone levels, thus helping you to burn body fat in less time. In addition, a side effect of working out using mostly full body multi-joint combo exercises is that you indirectly work your entire midsection even though you are not specifically targeting the abs. Abdominal and core specific exercises should only form a small part of your workout program.

Bear in mind that nutrition is the key to losing belly fat and developing visible abs. If live on a diet of processed, high sugar and high trans fat foods, it will be impossible for you to lose belly fat no matter how hard you workout. Nutrition is without a doubt the “king of getting a six pack”.

So let’s clear this up for good…

Don’t waste time on situps, crunches, leg raises, and money on all those worthless “ab gadgets” in your efforts to develop 6-pack abs. Instead focus on high intensity full body workouts using combination multi-joint exercises all strategically combined into highly effective fat loss workouts. Combined that with a clean diet full of natural unprocessed wholesome foods and minimal trans fat, and those elusive six-pack abdominals will be yours in no time!

Check out below for more tips on losing belly fat and getting flat sexy 6-pack abs for life.

If you are workout at the gym regularly you will know that one of the hardest muscles to build is your abs as fat around the abdominal area is particularly stubborn and hard to get rid of. This is even harder if you are overweight or have excess fat around your abdominal area. Obtaining solid ripped abs is always the main goal for every person who frequents the gym regularly. As with any tasks or goal, you need to have determination for you to succeed in getting those six pack abs. Without determination and a solid plan, you have already failed before you have even started.How to get abs? That is the most popular question every person wants to know. Well, the answer is actually very simple. There are 3 key areas that you need to focus on and they are: -1) Cardiovascular workouts2) Nutrition3) Abdominal weight trainingIf you are determined and follow these 3 golden rules, you will definitely see your abs. Along the way you are bound to feel that your hard work is not paying off. Keep at it and be persistent as your body needs time to adjust to your new routine and diet. A good indication that your hard work is paying off is when you feel a bit of strain around your abdominal area. You abdominal muscles feel tighter and firmer. Once you shed the fat around that area, you will be able to see your abdominal muscles.Key Area #1 – Cardiovascular WorkoutsGenerally, everyone has muscles around their abdominal area because if we did not, we would not be able to stand or walk as the abdominal muscles are closely related to our back muscles. The only reason why we cannot see them is because they are covered in a layer of fat. The best and most effective way to get rid of fat around your midsection is through cardiovascular workout sessions.Do not think that you can just do a particular exercise routine that focuses on your abdominal area to reduce fat around that area. Exercises like crunches and sit-ups are good only after you have shed the fat through a proper cardio workout. Make sure your cardio sessions include a mixture of high intensity and low intensity phases as you will burn more calories this way. A good example would be to run as fast as you can for 1 minute followed by a slow jog for 2 minutes then repeat the cycle for 20 to 30 minutes.You should incorporate 3 – 4 cardio workout sessions per week in your routine. Among the recommended cardio workouts are running, jogging, biking, the elliptical, aerobics and swimming. However, research has shown that running and jogging burns the most number of calories as it is intense and efficient. If you find running or the road or tarmac hurts your joints, try running on a dirt path or a treadmill. It is much easier on the knees and has less impact.Again, you MUST do a minimum of 3 to 4 cardiovascular workouts per week for a duration of at least 20 minutes if you want to shed fat around your abdominal area in the shortest amount of time. Do not forget to incorporate high and low intensity paces as well in your cardio sessions.Key Area #2 – NutritionAlthough it is common to feel hungry after an intensive workout at the gym, that does not give you the privilege to eat anything and everything that you desire. To shed fat effectively, you need to watch your diet and incorporate a proper cardio workout in your routine. The goal is to burn more calories that you consume each day so as to create a calorie deficit in your body. If you consume more calories than you burn, you are adding fat to your body and you will NEVER see those abs no matter how hard you train.Nutrition plays a very important factor as with proper nutrition you are able to reduce your calorie intake and hence your cardio workouts will be more effective. Instead of eating 3 square meals a day, eat five to six small but nutritious meals spaced apart about every three to four hours. That way, you will not have hunger pangs and desire to snack. If you really have to snack, go for something light like fruits or salad. These snacks are nutritious and have high fiber content.

Do not think that by skipping meals, you will lose weight faster. In fact, it is the opposite. When you skip a meal your body slows down its metabolism rate and instead burns fat less effectively as it is trying to conserve energy. Also, when you are too hungry you tend to snack and eat whatever you can get your hands on. You do not think of nutrition but rather how to recover from your hunger pangs. A good general breakdown when it comes to nutrition is to think of a pyramid whereby protein is at the base level followed by carbohydrates and finally fats. Hence your diet should consist of 50% protein, 40% carbohydrates and 10% fats. Our muscles are typically made from tightly-wound protein molecules. When we workout, our muscles will get damaged and when they recover they become stronger and bigger. That is why; you need to keep your protein intake high to help with the recovery of your muscle tissues.Most people who go on diet tend to shun away from carbohydrates but the fact is, carbs play a vital role in the body which is to provide energy needed during workouts. If you do not have this source of energy, you will lethargic and weak during your workout sessions. However, do not overload yourself with carbohydrates as they are converted to sugar it not used. Keep away from soft drinks and simple sugars like honey, cane sugar, syrups and also a lot of fruit.Water is also very important and you should drink at least a gallon of water each day. As our bodies are 80% fluid, water helps in nutrient absorption and digestion. It also aids in flushing out harmful toxins from your body. After working out, make sure you replenish your fluids by drinking lots of water or isotonic drinks. Click Here For LinksThe key to getting your six pack abs to show is by getting rid of the fat around your abdominal area. The most effective way to do this is by making sure you supply your body with the proper nutrition every 3 to 4 hours and to have a proper cardio workout session 3 to 4 times a week. Create a calorie deficit to increase the metabolism rate in your body and you are on your way to seeing that six pack of abs you have always dreamt of.Key Area #3 – Abdominal Weight TrainingPeople often have this mentality that when it comes to abdominal workouts, they do not need weights. However, when it comes to training other parts of like biceps, chest and triceps they will automatically include weights in their training. Your abdominals are just like any other muscle and therefore you need resistance to strengthen and build them. Below are some proven and effective abdominal workouts that will deliver proper stimulation to your abs.Weighted Leg RaisesLie flat on your back with your hands under your butt. Wrap your feet around a light dumbbell and raise your feet above the ground. Start with 6 inches above the ground, then raise them higher to 12 – 16 inches from the ground and then slowly go back down. Repeat the cycle for 20 reps and gradually increase the weight after you have gotten used to it.Seated Ab MachineWhen you do this, remember not to swing all the way down, just about 30 degrees down to fully contract your abdominal muscles. Hold your position for 3 seconds then go back up. Repeat the cycle for 20 reps.Cable Rope CrunchesGrab the tricep rope, kneel down and bend downwards while contracting your abs. The concept is the same as crunches, only now you are on your knees instead of lying down. Do not swing your hips, just go down until you feel your abdominal muscles contract. Hold your position for 3 seconds then go back up. Repeat the cycle for 20 reps.Weighted CrunchesTake a dumbbell and let it lie on your upper chest or below your chin while performing crunches. You will notice you will have added more resistance to your workout. Experiment with the dumbbell weight till you can do about 10 to 15 reps. Keep in mind that for an effective abdominal workout, you need to have enough resistance.No matter which exercise you perform, you must always remember the weight / resistance factor. If you do not add resistance, you will not be able to increase the amount of lean muscle tissue in your abdominal area. Do not overwork your muscles; twice a week is sufficient for maximum results. The combination of cardiovascular workout, proper nutrition and weight training will guarantee you a six-pack abs in no time. You only need the determination and persistence to achieve it.

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