How to Get Flat Abs

How to Get Flat Abs

As the summer approaches, we all look forward to the warmer weather and being able to get a little how to get flat abs bit ofsunshine onto our bodies. However, for some people a visit to the beach or park on a hot sunny day is an absolute no go, as they are embarrassed about their flabby stomach. So, you can either sit indoors, be uncomfortable and cover up or do something about it. For those who are motivated to become healthier and look better, here are the secrets on how to get flat abs.

The key element if you want to know how to get flat abs is to always remember that losing weight can reduce health risks and improve your quality of life. You must have a positive mental attitude towards your goal of having a flat tummy.  Excess weight has reached epidemic proportions globally, with more than 1 billion adults being either overweight or obese.

How to Get Flat Abs: Your Diet

If you want to know how to get flat abs, the first thing to do is to carefully look at what you eat. Exercise is important, but what you eat, and don’t eat, is very important when it comes to losing body fat and having a flat tummy.

Your diet should include as many natural as possible and avoid as many processed foods as possible. Foods that are over-processed are unhealthy and do not help your metabolism and hormone balance in your body.

How to Get Flat Abs: Your Exercise Program

The second thing that that you need to do is to review your exercise program and focus on working the body as a whole, rather than just your stomach. You need to get the best metabolic response possible to lose belly fat. Your metabolic response is the reaction your body to a specific exercise. The exercise solution on how to get flat abs is to work a high intensity program, with short rest periods, using the largest muscle groups of the body, instead of trying to concentrate on specific muscles like the biceps, triceps, or calves.

How to Get Flat Abs: Your Ab Exercises

The two points above make sense, but, as many people ask when they want to know how to get flat abs, don’t you have to specifically train and work the abs? Research has shown that crunches and situps do not provide the best stimulus for a flat tummy. In fact, crunches are one of the abs exercises that actually provide the least amount of resistance, and it is resistance what develops and tones the muscles.

The highest resistance exercises for the abs are hanging leg raises. This exercise works the entire front abs and especially the lower abs. This exercise takes time to get it right and has to be done correctly to avoid injury and obtain the desired results. It is performed by holding yourself up from a chin up bar with your arms just over shoulder width apart. Keeping your legs straight, raise your legs up until they are parallel to the ground and then lower them slowly.

How to Get Flat Abs: Where Do People Go Wrong?

It may sound odd, but where a lot people who want a flat tummy go wrong is that they spend too much time focussing on training their abs. Having a flat tummy is all about getting a low body fat percentage. Your majority of your exercise program should focus on training the largest muscle groups of the body like the legs, back, and chest. That’s what stimulates your metabolism and the fat burning hormones that need to get a flat stomach.

How to Get Flat Abs: The Answer

Do you want to know more on how to get flat abs?  Are you confused about healthy eating? Do you want to learn unconventional workout ideas plus receive nutritional tips for fat loss, fitness motivation and the whole recipe for a lean body?

The Truth About Abs  is fully a comprehensive program with everything you need to know if you are serious about your body. Developed Mike Geary, a Certified Nutrition Specialist and Certified Personal Trainer, the Truth About Pack Abs program is the #1 ranked abdominals ebook in the world with over 539,000 readers in 163 countries to date.

Get your FREE subscription here to the Mike Geary’s Lean Body Fitness Secrets E-zine ($47 value), PLUS, instant access to these bonuses:

  • 5 Foods that KILL Stomach Fat ebook (and 2 Foods to STOP Eating) ($19.95 value)
  • Training & Nutrition Insider Secrets for a Lean-Body ($17.95 value)
  • Your own personalized Metabolic Rate Calculator that takes your own personal characteristics into account.
  • 5 innovative workout routines that will take your workouts to a new level (and can be done at home!)

The program addresses the MAIN PROBLEM that 99% of people are facing as to why they cannot see their abdominals, and who want to know how to get flat abs.

Get your FREE The Truth About Abs video and ebooks TODAY!

How to Flatten Your Stomach

How to Flatten Your Stomach

One of the most common fitness secrets that people want to know is how to flatten your stomach or,how to flatten your stomach in other words, how to get flat abs (abdominals).

The abdominal muscles are a group of 6 muscles that extend from various places on your ribs to various places on your pelvis. They provide movement and support to the trunk, sometimes called the core. They also assist in the breathing process. These 6 muscles make up the  ‘six pack abs’ appearance in the midsection of your body that many people want to be able to see on their stomach area.

But, are you one of those people who have struggled for years on your appearance but just cannot work out how to flatten your stomach?

The Secret of How to Flatten Your Stomach

The secret of how to flatten your stomach and lose belly fat is not what you think:

“Ab exercises are NOT the answer to six pack abs!”

This may sound the complete opposite of what you think is the best exercise to lose belly fat but ab-specific exercises are the LEAST important training aspect in getting a flat stomach.

The real answer on how to flatten your stomach is simply to bring your body fat percentage ratio down to a low enough level to where your abs become visible. This is generally about 10% body fat or lower for men, and about 16-18% body fat for women.

In fact, most people already have a six pack hiding underneath their stomach fat and don’t know it!

The most important aspect to getting visible abs is actually following a properly designed full body training program, combined with good nutrition that can be maintained for life and not some short-term gimmick diet.

How to Flatten Your Stomach: Exercise

If you want to know how to flatten your stomach, you have learn how to exercise correctly. This does not mean endless hours on a treadmill. In fact, research has shown that cardio training is not necessary for fat loss! Cardio is short for cardiovascular, which refers to the heart. Cardiovascular exercise is exercise that raises your heart rate and keeps it elevated for a period of time.

Recent research suggests that having a varied exercise program is one of the most important aspects to consider if you want to know how to flatten your stomach. This means performing physical activity in bursts of exertion followed by recovery. In other words, a stop-and-go movement.

The key element is to train your body at highly variable intensity rates for the majority of your workouts which properly engages your entire core area.

Check out the article, Exercise to Reduce Belly Fat, for more info.

How to Flatten Your Stomach: What to Eat

If you want to know how to flatten your stomach you are going to have to change what you eat. You need to avoid processed foods as much as possible. Eat fruits and vegetables as your main source of carbohydrates and eat moderate amounts of high quality protein at each meal.

Check out the article, Foods That Fight Belly Fat, for more info.

How to Flatten Your Stomach: Your Lifestyle

One of the most important things to get a flatter stomach is that it has to be become part of your lifestyle if it is ever going to work long-term. You need to make your health and fitness a priority in your life, and you must enjoy it……whether it’s because you actually enjoy the actual exercise and healthy eating, or because you enjoy the feeling of strength or energy or confidence that it gives you.

How to Flatten Your Stomach: Learn More

You can avoid wasting your time on worthless abs exercises or gimmicks that promise to show you how to flatten your stomach in only 2 minutes a day while sitting on your couch.

The Truth about Six Pack Abs Program, developed by Mike Geary, a Certified Personal Trainer and Nutrition Specialist, is the most popular abs program on the internet with over 200,000 people in over 150 countries using the system that truthfully shows you how to flatten your stomach with a safe, proven and long lasting system.

Get your FREE subscription to Mike Geary’s Lean Body Fitness Secrets E-zine (valued at $47) and instant access to 4 free bonuses, including the Training & Nutrition Insider Secrets for a Lean-Body Report.

Truth About Abs

 

 

 

 

 

 

Exercise to Reduce Belly Fat

Exercise to Reduce Belly Fat

Even though thousands of people with excess belly fat seem to have gained it out of nowhere, it is exercise to reduce belly fatthe result of a lifestyle without exercise. As a result, it is impossible to see immediate results when you are just starting to exercise to reduce belly fat.

In the current age of information and technology and all the diets and man-made methods of losing belly fat, you cannot beat good, old fashioned physical activity.

Unlike diets and pill popping, exercise to reduce belly fat causes a dramatic increase in your metabolism, which comes from your increase in endurance, allowing for a long term solution for weight loss.

Diets and pills can cause certain side effects, where as the only possible side effect that can come from exercise is muscle strain, and that can be avoided through proper instruction and stretching before and after a workout.

Using exercise to reduce belly fat is the most cost affective method of weight loss. The reason for this is that you do not have to go to a gym and the physical activity required can be done at the comfort of your home or around the area where you live.

Best Exercise to Reduce Belly Fat

Recent research suggests that having a varied exercise program is one of the most important aspects to consider for exercise to reduce belly fat. This means performing physical activity in bursts of exertion followed by recovery, in other words a stop-and-go movement.

There are many ways you can reap the benefits of stop-and-go or variable intensity physical training. One of the most effective forms of exercise to reduce belly fat with variable intensity training is performing wind sprints or hill sprints. Wind sprints involve moving from a walk or slow run to a faster run and repeatedly reversing the process.

Option 1. Exercise to reduce belly fat: Hill Sprints

Hill sprints are basically sprinting up hills and place your body in a safer position than flat ground sprints because of the angle, so there is far less impact. You will need to find a hill about 50-60 metres long with a 10 degree incline. All runs should start on flat ground 10m away from the beginning of the hill. Stretch your hamstrings, quads and calf muscles between runs.

How do you do Hill Sprints?

  1. Run 20m at 75% intensity, walk back to the start and repeat five times
  2. Run 30m at 85% intensity (x5) – then rest till you are breathing normally
  3. Run 40m at 90% intensity (x8) – then rest
  4. Run 50m at 90% intensity (x5) – then rest

The important aspect of variable intensity physical training as an exercise to reduce belly fat is the recovery period in between bursts of exertion. That recovery period is crucially important for the body to draw out a healthy response to an exercise stimulus.

Another benefit of variable intensity physical training is that it is much more interesting and has lower drop-out rates than long boring steady state cardio programs where you maintain the same pace for a specific period of time.

Option 2. Exercise to reduce belly fat: On the treadmill

If you do go to the gym, varying between high and low intensity intervals on any piece of cardio equipment is yet another training method where you exercise to reduce belly fat via exertion and recovery periods. For example, an interval training session on the treadmill could look something like this:

  1. Warm-up for 3-4 minutes at a fast walk or light jog
  2. Interval 1 – run at 8.0 mi/hr for 1 minute
  3. Interval 2 – walk at 4.0 mi/hr for 1.5 minutes
  4. Interval 3 – run at 10.0 mi/hr for 1 minute
  5. Interval 4 – walk at 4.0 mi/hr for 1.5 minutes

Repeat those 4 intervals 4 times for a very intense 20-minute workout.

Option 3. Exercise to reduce belly fat: Weight Training

Weight training also naturally incorporates short bursts of exertion followed by recovery periods. One of the key secrets of exercise to reduce belly fat is to use heavier resistance weights. This can be a negative option for women as they can tend to avoid weight training with anything but really light weights. It is important for women to understand that regular strength training using will not ‘bulk them up’ (as long as caloric intake is controlled) and it will get them the results that they are looking for much more quickly.

The key element to exercise to reduce belly fat is to train your body at highly variable intensity rates for the majority of your workouts. This will give you the most beneficial response in terms of heart health, fat loss, and muscle maintenance.

Exercise to reduce belly fat – where next?

If you want to discover the best nutritional advice and exercise to reduce belly fat, check out the Truth About Abs program. This program is fully comprehensive with everything you need to know if you are serious about your body. The Truth About Abs program is not just about doing abs exercises. It’s about smart training and nutrition strategies to help you lose the fat on your stomach so that you can finally see your abs, and bring out eye-catching muscle tone throughout your entire body.

Developed Mike Geary, a Certified Nutrition Specialist and Certified Personal Trainer, the Truth About Abs program is the #1 ranked abdominals ebook in the world with over 539,000 readers in 163 countries to date.

The program addresses the MAIN PROBLEM that 99% of people are facing as to why they cannot see their abdominals, and who want to know how to lose the fat on their stomach.

Click Here To Get your FREE The Truth About Abs download TODAY!

 

Foods that Fight Belly Fat

Foods that Fight Belly Fat

The health condition of the majority of people in developed countries has become a very serious foods that fight belly fatissue. In the US, experts estimate that approximately 70% of the adult population is currently overweight or obese. There are a number of factors for this occurrence. We spend more time staying still than moving around. Watching TV, playing video games and new technologies all contribute to us moving less.

Also our food supply has become more heavily processed, refined, filled with chemicals, and modified from its natural state. It is not uncommon that we sometimes look for a ‘quick fix’ solution at meal times, as we all struggle to get everything done in our busy lives. These proceeded foods are the complete opposite of foods that fight belly fat.

So, how do you find foods that fight belly fat and how do you get the body that you want? The solution is not that difficult. First, you need to make smart food decisions and second, you need to get off the couch and get moving!

In this article, let’s look at foods that fight belly fat.

Foods that Fight Belly Fat

There are a specific class of vegetables that contain very unique phytonutrients that are actually foods that fight belly fat.

Phytonutrients (also referred to as phytochemicals) are compounds found in plants. They have health-promoting properties including antioxidant, anti-inflammatory and liver-health-promoting activities.

The best foods that fight belly fat are the cruciferous, or cabbage, family of vegetables.

These include:

  • Arugula
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Chinese cabbage
  • Collard greens
  • Daikon radish
  • Horseradish
  • Kale
  • Kohlrabi
  • Land cress
  • Mustard greens
  • Radish
  • Rutabaga
  • Shepherd’s purse
  • Turnip
  • Watercress

Cruciferous vegetables contain very specific and unique phytonutrients such as indole-3-carbinol (I3C).  Indole-3-carbinol (I3C) helps to balance hormone levels, detoxify the intestines and liver, and support the immune system. In addition, I3C can help to maintain healthy hormonal balance for both men and women and therefore may support the health of the breast, prostate, and other reproductive organs. Various components in cruciferous vegetables have also been linked to lower cancer risks.

But, just as phytonutrients are good for your body, there chemicals in our foods that force your body to hold onto belly fat.

Certain chemicals in our food supply and our environment, such as pesticides, herbicides, and certain petrochemicals from air and water pollution, household cleaners, plastics, cosmetics, etc can react with hormones and make your body store excess abdominal fat. These harmful chemicals are known as xenoestrogens. Excess exposure to these can cause hormone balance disruptions for both men and women.

Foods that Fight Belly Fat

Brussels sprouts, cabbage and cauliflower may bring back memories of overcooked side-dishes when you were a child but they are foods that fight belly fat. These cruciferous vegetables contain nutrients that help counteract xenoestrogens, environmental pollutants that trigger the body to deposit fat in the stomach area. Filling up on these satisfying veggies can help you fight stomach fat simply by satisfying your hunger so that you avoid high-calorie foods.

There is no any other food group that matches cruciferous vegetables for integrated nourishment across such a wide variety of nutritional categories. They contain important amounts of macronutrients including fiber, protein, and omega-3s. There are the showcase for many antioxidant, anti-inflammatory, and detox-related nutrients.

Foods that fight belly fat – where next?

Do you want to know some shocking facts about some of the foods that you are already eating?

Did you know that some of the foods which are marketed to you as “health foods” are actually silently making you gain extra stomach fat?

Did you know that there are foods that you probably thought were unhealthy, but are actually foods that fight belly fat?

If you want to know some valuable ways to lose stubborn body fat, and how to stop being fooled by the deceptive marketing of the giant food conglomerates (who want you to buy more of their cheap processed foods that are making you fatter) check out Mike Geary’s Truth About Abs.  Mike’s a nutrition researcher, personal trainer, Certified Nutrition Specialist and has created 3 different fitness and nutrition books/programs.

Mike has written a book – 5 Foods that KILL Stomach Fat (and 2 Foods to STOP Eating)  valued at $19.95 and you can get a FREE copy by clicking here.

In the book, you’ll discover examples of foods that are silently making you fat and also get the secrets about some surprising foods that fight belly fat. Get your FREE copy of 5 Foods that KILL Stomach Fat (and 2 Foods to STOP Eating).

Truth About Abs

Help Lose Belly Fat: Fat Loss Factor Review

Help Lose Belly Fat: Fat Loss Factor Review

This is a review about The Fat Loss Factor, one of the most popular online programs available to Help Lose Belly Fat: Fat Loss Factor Reviewhelp lose belly fat.

For more information about the Fat Loss Factor, visit the link below:

The Fat Loss Factor: Official Website.

Fat Loss Factor contains guidelines for a quick healthy lifestyle plan that can help lose belly fat for anyone in any physical condition.

Continue reading “Help Lose Belly Fat: Fat Loss Factor Review”