Monday, May 26, 2008

How To Get Great Abs

You see the great looking models on the infomercials with great abs using the particular device being advertised and the before and after photos that seem pretty darn convincing. There will always be a procession of so called "experts" who make some sensational claim like build great abs in 5 minutes a day or lose weight without Cardiod or by drinking some special formula. Remember that to have great abs you have to get rid of the fat first.

But really, when it comes to having great abs, losing body fat is the most important aspect for most people. Patterns make for great abstract images. The key behind great abs is your DIET.

Great Abs is 90% what you eat and 10% exercise. There are a few things you need to keep in mind and add to your lifestyle to get great abs. How to do I get great abs.

Cardiod Exercise If there is one thing that is an extremely important step in how to get great abs, then it the need for cardiovascular exercise. Yeah, we know, pasta was all the rage a few years ago, but how many Italians do you see with great abs over in the old country, huh. Remember, great abs are made in the kitchen.

Great abs are formed much in the same way as any other muscle group. The good news is there is another way to get these great abs without having to take supplements and risking your health. but a question of When will I have my great abs.

Who knows what they are putting in these supplements that will give you these great abs. You need to make sure you get rid of the fat so that you can see the great abs you are looking for. I hate to be the one to tell you this but there are no magic pills that will make you thin, cure your life in seven days, get rich over night or have great abs in two weeks.

Accepting yourself is not just about having nice slender legs, or great abs. All of these are important factors as we obviously want the best of all worlds; great absorption, soft and quick-drying. When some people ask me how I am able to get my abs so defined it is if they are trying to get the "big secret" to great abs.

While I prefer and strive to build a more rounded physique, if just having great abs is your thing then that's fine too. For great abs and good health, the ideal is to reduce body fat down to no lower than 15-20% for women. Aerobic Training - The key to having great abs is burning more calories than you take in.

Your diet is one cornerstone of your quest to great abs. Similarly, as though ignoring a great absurdity, those who do not read books, or appreciate art, or enjoy music, will sometimes be treated with a secondly manner. If you want great abs, don't make it more difficult than it has to be.

Target Exercise A common misconception amongst most people is that to develop great abs you have to do sit-ups. You are about to read the real secret to great abs and how to lose the abdominal fat without spending money on supplements or following some diet-of-the-month and it's going to be a very simple formula that you can follow. Here are five essential tips for how to get great abs.

I provide a ton of great abs exercises in my book, but one of THE highest resistance exercises for the abs, is hanging leg raises (but NOT the way you see most people at the gym doing them). Creating an abstract image can be easy - creating a great abstract image is difficult. Com to learn more about getting GREAT ABS. Great full body workouts include: Tai Chi Yoga Kick boxing Martial Arts Core Strengthening Plans Ab Targeting:If you want great abs, the final step in your workout plan should be ab targeting exercises.

Soli Kator

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Six Pack Abs - 8 Ways To Flatten Your Belly

So you are among the many looking for those sexy six pack abs. This is a goal sought by many but attained by few.

Why? Because it takes more than just doing a few situps in the morning. It takes complete dedication to a healthy lifestyle including a good diet.

With that in mind here are 8 ways to flatten your belly. These are whole life tips, not just another exercise routine!

1) Drink a lot of water. This cannot be stressed enough. If you are involved in any sort of strenuous physical activity you need to stay hydrated.

2) Do some cardiovascular exercise for a minimum of 30 minutes 3-4 times per week. Cardiovascular exercise will help burn the fat that is covering those sexy six pack abs that you know you have under all that flab.

3) Change your choice of carbohydrates. Go with whole grain breads and cereals and stay away from white bread and rice. White breads and rice break down into simple sugars and are retained by the body and stored as fat. Whole grains are a healthy alternative and provide roughage.

4) Do not eat before bed time. Eat your last meal 4-5 hours before bed so your body has a chance to digest your food and run it through your system.

5) Follow a good abdominal routine every day. Yes, abs can be worked every day. Just make sure to change up your routine and work different parts of the abdominal each day so you do not get bored.

6) Break up your meals into smaller portions and eat 5-6 times per day. This will help boost your metabolism and also help keep you from getting hungry and snacking between meals.

7) Start a weight lifting routine. Muscle is an active tissue. It burns calories even in a resting state, unlike fat that just sits there.

8) Get plenty of rest. Muscle needs time to repair itself. As you exercise you tear down the muscle. Only with rest and proper nutrition can you rebuild it.

Do not forget. Six pack abs can be attained with a little self discipline and planning. These 8 ways to flatten your belly are just a part of an overall healthy lifestyle.

Discover the best ways to flatten your belly and get a trim, toned, sexy body and show off those six pack abs at

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Saturday, May 17, 2008

Flat Stomach Exercises - Why If You Concentrate On Your Abs You Are Doomed To Fail?

Getting a flat stomach is much easier than people believe. The reason why people think that it's hard to get those perfect abs is that many people invest a great deal of time and effort in performing massive stomach exercises. But that is simply not true. Just because you invest a great deal of effort into something and don't succeed doesn't make it difficult. It just means that the avenue which you have chosen isn't the right one.

I'm not saying that stomach exercises are not important. In fact, in the past I wrote a lot about how to perform various ab exercises effectively and correctly, and I wouldn't have done so if I thought it was pointless. But in order to get that perfect stomach you have to expand your mind and your workout routine. Abs exercises should have a respected place in your routine, but spending a great deal of time doing endless crunches and leg curls is maybe good for beginners, but not for someone who is seeking perfection.

So what exercises should you do to get that flat stomach?

The answer is that there is no one or two special exercises which will magically turn your stomach into a hard, flat surface. The reason is that getting a flat stomach is a two level process:

1. You need to build you abs muscles - for that reason abs exercises are usefull, but you should invest in high intensity exercises. If you get to the point when you can do 100's of crunches, they're not intense enough for you.

2. You need to reduce your overall body fat - you know that stubborn layer of flab on your stomach? This is what is really keeping you from having a great belly. Burn the fat and you will have the abs you desire. The only problem is that no amount of stomach exercises will make it happen.

What will? Full body and intense workouts, the right diet, and the right cardio routines.

Invest your time in educating yourself on your diet, invest your time in full body workouts and in intense, interval cardio routines, and you will see results. And you will see them faster than you can imagine.

To read more tips on how to get a flat stomach, click here:

John Davenport writes about tips and methods to get six pack abs on a dedicated webpage on the subject at Abs Tricks, Tips, And Secrets

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The Real Reason Hundreds Of Crunches Won't Help You See Your Abs

I’d like to share with you a bit of insight I had during my weekly stroll today.

Today I was thinking to myself as I do from minute-to-minute and I was reviewing some training manuals I had read recently and how I could best help my clients achieve their fitness goals faster.

While I was walking, I noticed we had a bit of rain lately and there were a few ‘splackles’ of mud puddles remaining. I don’t know about you, but I get inspiration from the weirdest stuff…

In this small mud puddle, I saw a hint of a pen. Yes, just a simple writing utensil. It was barely peeking through the surface and for some odd reason, I thought of exercise. Abs to be specific.

I thought, “It’s funny...there’s a perfectly good pen and it’s covered by all that mud. The pen probably works just fine, but as long as it’s covered by all that mud, no one will ever see it.”

This analogy then made me think as to why people come to me with questions about their abs. The questions are usually, “I do hundreds of crunches a night, but I never see my abs,” or, “I run all the time but my abs never show up.”

Here’s the answer…

It doesn’t matter how many crunches you do or how much you run, if you have a layer of fat covering your abs, you won’t see jack. I can do 1000 crunches a night if I want to but if I put on a sweatshirt, how can you tell I have a six pack?

Think of the pen and mud example: Here you have a perfectly good pen, but it’s covered with mud.

Say for instance that instead of the pen being there, there was a beautiful sculpture of a swan made out of diamonds. The swan was so beautifully crafted that even the flawed diamonds in the sculpture are perfect.

Now, as this beautiful, eye-pleasing sculpture is sitting here, how beautiful would it be if I backed a dump truck next to it and proceeded to cover it with a ton of mud?

It wouldn’t matter how beautiful the sculpture is because until you move the mud, you won’t see jack.

So it doesn’t matter how many crunches you do, it won’t matter until you remove the layer of that that’s over it.

You’ll only lose fat by doing the following things:

1. Cleaning up and watching the foods you eat

2. Building muscle to raise your metabolism and burn more fat constantly

3. Doing effective cardio to help burn the excess calories.

That’s it in a nutshell.

I mean think about it, if you’ve been doing crunches for about 3 months and you’re not seeing any results, it’s obviously not working. There isn’t an ab-fairy that’s going to pull out its magic wand and magically give you abs (but it would be nice wouldn’t it?)

There’s only three thing you need to do - clean up your diet, build muscle, and burn off more calories than you need per day.

Crunches don’t burn a lot of energy. You can do crunches until you’re blue in the face but you won’t see a 1-pack unless you burn off the excess fat that’s covering them.

No ab-lounge, cross-crunch, or ‘ab doo-hickey’ can promise you that.

Online home fitness specialist and fitness author and author Lee Smith specializes in helping people get in shape in the comfort of their own homes. For more incredible tips and tactics like these and a free subscription to his "Successful Fitness Strategies" newsletter, visit

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Wednesday, May 7, 2008

Six Pack Abs - How To Get Them

Being overweight is not something any of us set out to do. We did not wake up one morning and decide that eating right and exercise was forevermore taken from our lifestyle. We certainly do not enjoy looking down at our stomachs and seeing them extend over our pants. The truth of the matter is that we all would like to have six pack abs. Men and women alike hold this as a beautiful thing on the human body. The woman may not want it as defined as a man but they do want a stomach that is leaner and firmer than they have now.

It is so hard to try to avoid the temptations of everyday life. This means the fast food restaurants and the other bad food choices that are so easily obtained. Getting the motivation to exercise and to eat healthy seems to be hard to fit into our busy lifestyles. Six pack abs would be so nice to have but who has the time to keep up with a routine.

Fear not, six pack abs are not as hard to obtain as you may think they are. With a little self discipline, diet, and the right workout routine, you will be able to stroll down the beach with those muscles glistening in the sun. For the ladies, wearing a two piece bikini will not be a shameful thing any longer. You will be ready to hit the beach at a moments notice. Pick up those tired old abs and let’s get busy working them till they are nice and firm.

Find out how one trainer is able to get and maintain top notch looking abs here:

Six-Pack Abs look great on the beach or working in the hot sun. Your mate and potentials will thank you

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How to Get 6 Pack Abs

We’ve all seen them in magazines, in commercials, anywhere we go it seems – the models and fitness gurus with the 6-pack abs. There is probably no greater indicator of sex appeal than abs of steel. So how do you get 6 pack abs? You can with a little bit of discipline and a lot of hard work.

Granted, you probably won’t receive the chiselled features you see in the ads but you can lose the fat and work the abdominal muscles into shape. All the hard work in the world won’t guarantee a 6 pack because it’s impossible for some people to achieve it. The muscular structure, just like everything else in the body, is different for everybody. Some people will get a 6-pack, while others have to be happy with a 4-pack or an 8-pack.

The first thing that needs to be done is lower overall body fat. This means 10% or less for men and 14% or less for women. This can be done in two ways, and these two ways should be used together. Exercise is a must and should come in the way of cardiovascular exercise. These are the exercises that get your heart pumping and more than likely, your body sweating. They are often high intensity and include things like riding the stationary bike, running, or spending some time on the elliptical machine. This exercise should be used in combination with resistance training. This is using either free weights or weight machines to build and define muscles. This will lower the body fat and make those abs more noticeable.

To help get you started on the road to lowering your caloric intake and get that 6 pack abs, here are some tips:

· Eat about 15% - 20% below your current calorie level
· Eat 5-6 small meals instead of 2-3 large ones
· Include some high quality protein with every meal
· Choose natural, complex carbohydrates such as whole grains, vegetables and brown rice
· Avoid simple carbohydrates such as white sugar and white flour

Ricky used to have a fat belly from years of drinking. Discover his secret on how he managed to get 6 pack abs in just 6 weeks with guaranteed results. Click here to find out more.

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The Secret Formula For Ripped, Sexy, Six Pack Abs

If you ask any man or woman what they key is to a beautiful, complete physique, they will most likely say six pack abs. The demand for six pack abs is huge. It’s the most craved bodily feature for both men and women, and rightly so. A firm, flat tummy on anyone would explode their confidence, self esteem and appearance. There are a few components that make up the formula for getting ripped six pack abs. This article will discuss these components and link them together to make getting a six pack much easier.


Some people just aren’t meant to have six pack abs. It’s in the genes. One major key to achieving six pack abs is to have the right genes. There’s nothing you can do to change these, so the key here is to make the best out of the genes you currently have.


Justin Leonard once claimed, "Abs are made in the kitchen, not the gym!” This is not to say that nutrition is the only component that builds six pack abs, but it is a major key and is sometimes under estimated. Here are some nutrition tips for getting a six pack:

- Cut down on carbs, sodium, fast and fried food and of course alcohol
- Drink substances containing caffeine prior to exercise because caffeine increases your metabolism and enables you to burn more fat quicker and easier.
- Drink green tea because it increases fat burning and energy expenditure.


I’m not going to cover what exercises you need to be doing in this article because I outline all of that in my free six pack abs report but what I will say is that you:

- should only spend 15-20 minutes on your abdominal workout
- should only perform your workout routine 2-3 times per week
- should manipulate your workout every 6-8 weeks to maintain it’s effectiveness

So, the simple formula for ripped, sexy six pack abs is:

Good Genetics + Balanced Nutrition + Regular and Relevant Exercise = Ripped, Sexy Six Pack Abs

Download your free report today and discover the SHOCKINGLY simple abdominal workouts, exercises and nutritional advice that will shed pounds from your stomach & transform your flabby belly into firm & flat six pack abs. Visit to download your free copy

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Discovering the Correct Abdominal Exercise That Gives You Ripped Abs

Even though numerous individuals concentrate on abdominal exercise to flatten and strengthen their stomach, in quite a few instances they are training their stomach to stick out instead of appearing flat and solid. Numerous individuals observe some changes when they initially start to workout their abs, but little changes after a month or two.

The first error many individuals do when executing an abdominal exercise is not the particular exercises they perform, but how they do them. Numerous individuals merely go through the motions while performing sit-ups and other ab exercise, and step-up the number of repetitions over time and find little difference.

Training Your Abs With the objective of getting your stomach to be really flat, it is essential you train your muscles to acquire this shape. To attain flat abs, you must tighten up your stomach muscles during your abdominal exercise. Prior to beginning this abdominal exercise, suck your stomach in as though you were trying to tuck in your shirt and tighten the muscles in your stomach. Persist in keeping your muscles tight all through your repetitions.

If you do this correctly, it is likely you will feel quite a bit more of a burn in your abs compared to if you were to do a similar workout routine in the absence of tightening your abs. By holding your muscles tight and pulled in while you execute an ab exercise, you exercise for them to remain in that state rather than being unshaped but strong.

While it appears as if you do plenty sit-ups and commit to good eating habits you should be deserving of flat well defined abs, however, this is not the case. Regrettably, the workout routine you apply to strengthen and shape your abs may not be intended to develop the six-pack abs you are searching for.

Unique Abdominal Exercises You might not understand it, but your ab workout might simply work your upper abs, providing you a two-pack rather than the hoped for six. In order to acquire traffic-stopping abs, it will be necessary for you to do an assortment of abdominal exercise workouts that center on various abdominal muscle groups.

There are a variety of unique sit-ups you can employ to concentrate on various abdominal muscle groups, in addition to exercises that involve you to lift or swing your legs out. While sit-ups are the most widely applied abdominal exercise, abdominal workout programs that require your abs to tighten in order to keep you well-balanced will produce splendid end results because these workouts will work the smaller and difficult to tone muscles in your abdominal area.

These are exercises for overall toned abs. Nevertheless, no single abdominal exercise will develop perfect abs. A beneficial exercise for your abs had better expect you to do a assortment of unique ab workouts.

Even though everyone would like to have perfect abs, diet, genetics, and life can sometimes get in the way. However, any abdominal exercise you can fit into your schedule will help get your stomach muscles tightened and burn any extra fat you might have in this area, as well as keep the pounds off in the holiday seasons.

Listen to Korbin Newlyn as he shares his insights as an expert author and an avid writer in the field of fitness. If you would like to learn more go to Body Building Tips advice and at Workout Routine tips.

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Abs Diet – What Are The Dos and Don’ts with Eating to Get Abdominals Fast?

If you want to find your abs, you have to burn the fat. Eating right is critical, and by following the nutrition principles of the Abs Diet and centering your meals on metabolism boosting foods. You'll lose fat pretty effortlessly. But to maximize your weight loss and turn your fat into muscle, you need an exercise plan. Exercise will not only make you healthier; it'll make you lose weight faster. It'll make you stronger. Most important, it'll make your body turn fat into muscle -- by converting energy that's stored in fat into energy that feeds muscle.

Most diet plans you’ll find, are dull with complicated, hard-to-follow rules and foods that taste like nothing more than cardboard. If they don’t taste like cardboard they don’t seem to fill us up and give us that overwhelming feeling of oh that was good. Please have a look at a couple recipes I have provided that I personally used in conjunction with exercise to get my abs.

Here's an example of how you can structure a week of eating. It's not written in as a concrete structured plan, so please mix and match to suit your taste and life style. For more recipes, workouts & mentors be sure to check out

One tall glass (8 to 12 ounces) Abs Diet Ultimate Power Smoothie; make extra for later

Abs Diet Ultimate Power Smoothie
1 cup 1% milk
2 tablespoons low-fat vanilla yogurt
¾ cup instant oatmeal, nuked in water
2 teaspoons peanut butter
2 teaspoons chocolate whey powder
6 ice cubes, crushed

Makes 2 8-ounce servings

Per serving: 220 calories, 12 g protein, 29 g carbohydrates, 4 g fat (1.5 g saturated), 3 g fiber, 118 mg sodium

Snack #1
2 teaspoons peanut butter, raw vegetables (as much as you want)

Turkey or roast beef sandwich on whole-grain bread, 1 cup 1% or fat-free milk, 1 apple

Snack #2
1 ounce almonds, 1½ cups berries

Mas Macho Meatballs
1 pound extra-lean ground beef
½ cup crushed saltine crackers
1 large onion, diced
1 clove garlic, minced
1 tablespoon ground flaxseed or whey powder
1 jar (16 ounces) tomato sauce
4 whole-wheat hoagie rolls
½ cup reduced-fat mozzarella cheese, shredded
1. Mix the beef, crackers, onion, garlic, and flaxseed or whey powder into golf ball-size meatballs.

2. In a nonstick skillet over medium heat, cook the meatballs until browned all the way around. Drain the fat from the skillet, and add the tomato sauce.

3. While the mixture is warming, use a fork to scoop out some of the bread in the rolls to form shallow trenches. Spoon the meatballs and sauce into each trench, and sprinkle with shredded mozzarella, and top with the top half of the roll.

Makes 4 servings

Per serving: 569 calories, 38 g protein, 65 g carbohydrates, 19 g fat (6 g saturated), 10 g fiber, 1,341 mg sodium

Snack #3
8 to 12 ounces Abs Diet Smoothie

Rock hard abs are the result of diet, discipline, correct workouts and using the right tools, learn about Abdominal Exercise and correct eating plans at

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Top Tips for Achieving 6 Pack Abs

So you've let yourself go? You've been so busy with career and family and your stomach has suffered because of it. What was once a washboard stomach has become more of a blob. The purpose of this article is to give you advice on how to achieve your dream of 6 pack abs. The tips include:

  1. Don't forget Nutrition -

    No amount of Abs work is going to let you see results if you keep eating fatty foods that just deposit fat on your stomach. The same goes if you drink too much alcohol. If you want to get your six pack back stop drinking when ever possible. Each drink that you have will put your goal of 6 pack abs further way.


  2. Less is more -

    If you're lifting weights, you don't do 50 bicep curls do you? Why do you feel the need to do 50 Abs crunches? You should slow down your crunches and feel the muscles that you are working. Only completing 25 crunches correctly will give you better results than doing 100 incorrectly.


  3. Be Realistic -

    It's probably not what you want to hear in an article about getting a 6-pack, but unfortunately not everybody will get a 6-pack, especially as you get older. But you shouldn't despair, as following the above should lead to a flatter stomach and the loss of those love handles.


  4. It's not just crunches -

    Abs crunches are the most common Abs exercise but they are not the only exercise. You should change it up a bit with some Bicycle kicks and the Bent Elbow Plank. Reverse crunches are also popular as are push aways. By doing a variety of different ab routines will more more of your abs muscles giving you a more even mid-section.

If circumstances have left your stomach a little wider than you'd like, don't despair. If you follow the advice in this article you should be on the way to a leaner, flatter stomach.

If you are serious about getting 6 pack abs and losing that belly fat visit and pick up a Free Fat Loss Report which details 27 unique methods for boosting your metabolism and losing belly fat.

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Review of Truth About 6 Pack Abs Book

Before you even think about buying Mike Geary's book, The Truth About 6 Pack Abs, make sure you read this article.

Now, I'm not going to lie, most books that you will ever read regarding acquiring the ultimate set of Abs are nothing but absolute crap and once you have read one of them, you have pretty much read all of them. Most of them tell you the basic stuff, like do your crunches and your cardio and that fat will come right off. Well the truth of the matter is, is that by doing just these things you aren't going to obtain the ultimate set of Abs that you so desperately desire. Of course they will be an improved set of Abs but they definitely won't be what you had in mind.

When I first went over to Mike's site and read his sale page I most definitely thought it was another load of crap that was just a bunch of hype, but because I've been hearing a lot about it lately I decided to make the purchase anyway. It also helped that he has a 100% 8 week money back guarantee if I wasn't satisfied with it.

Fortunately, I was pleasantly surprised by the useful and meaty information that I found inside this 106 page book that didn't just tell me to eat my fruits and vegetables and do my crunches and, viola, all my problems would be solved.

Instead, I found that Mike confronts popular myths that people believe when it comes to flattening your midsection. He also goes into detail with PROPER exercises you should be doing and he discusses diet and possible meal plans you should be following; however, most of the book focuses on Ab exercises and strength training, which is where a lot of people mess up when it comes to achieving an awesome set of Abs.

It is strength training your core area that is going to give you your phenomenal Abs and Mike show's you exactly how you go about doing this.

Mike begins the book by going over the abdominal areas in your midsection which is vitally important to understand because a lot of people are doing the wrong exercises for a area they are TRYING to target. Little do they know that they are missing the mark. Then Mike follows up the rest of the book with various different exercises you should be implementing into your daily routine. He also, gives you little tricks along the way that will make your workouts the most effective.

So, If you really desire an awesome set of Abs, the truth about 6 pack Abs book comes highly recommended.

Since I have started utilizing the exercises in the book I have noticed a massive difference in my core area. To get the book you can go to and order it from there.


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