Best Way To Lose Stomach Fat And Get Six-Pack Abs

If you were to ask a group of people what part of their body needs the most work, they would all say their stomach. Everybody wants six pack abs but most people have a hard time getting them because they can't get rid of the stubborn layer of fat that covers their abdominal muscles. No matter how many stomach crunches they do, six pack abs will not show unless they change their eating habits and start an interval exercise routine.

Eating Plan

Instead of eating three meals a day, eat six smaller meals with fist-sized portions. Get enough quality protein daily. Protein has a high thermic effect so you burn calories digesting it. Plus it's a building block for maintaining and building lean muscle, which is an important factor for controlling your metabolism.

Not all carbs are bad. Good carbs are high in fiber like vegetables, fruits, and unrefined grains. Avoid all refined sugars and refined grains these wreck havoc on your metabolism and keep you fat. Remember, fiber helps to fill you up and it slows down the glycemic response of the foods you eat, all beneficial for getting and staying lean.

Eating fat does not make you fat. Not eating enough fat can have a negative affect on hormone levels in your body as well as causing more cravings. Eat healthy fats like nuts and seeds, nut butters, avocados, olive oil, organic meats and eggs, coconuts and virgin coconut oil. Avoid artificial trans fats from margarines, shortening, and hydrogenated oils that are in most processed foods.

Exercise Routine

The key to a good routine is variety and combining short bursts of intense action with longer periods of less strenuous movements. Such as:

Jumping exercises - squat jumps, box jumps, lunge jumps, and broad jumps are some of the best exercises to include in your routine. Squat jumps are known to produce considerable amounts of testosterone and that means more muscle and less fat on your entire body, not just your legs. And you can't beat rope jumping as a great full body exercise. Once you get good, you can jump rope much faster, which will allow you to get a more intense workout. The goal is speed when rope skipping. Try mixing together two legged jumps, one-legged jumps, and arm crossovers to keep things interesting and increase the intensity. Now alternate 15-20 second high intensity bursts where you jump as fast as you possibly can, followed by 15-20 second recovery intervals where you jump slowly to get ready for your next burst and repeat.

Swimming is a great full body workout when you swim as hard as you can to the other side of a 25-meter or 50-meter pool. Rest enough to catch your breath between sprint swims (about 20-40 seconds). You can also mix different strokes (crawl, breaststroke, sidestroke, backstroke, butterfly) on each swim sprint. Swimming pumps up the upper body without any soreness the next day.

Using an exercise ball will target virtually every muscle in the body. To work the abs, sit on the ball with your feet flat on the ground. Slowly lean back until your thighs and torso are parallel with the floor. You'll need to roll forwards or backwards to see what position is most comfortable. Next contract your abdominals and raise your torso to about 45 degrees. Slowly return to the starting position. To bring more of the oblique muscles in, you can simply move your feet closer together alternate twisting to each side.

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Not Beginner, Not Intermediate But Advanced Abs Exercise

For professional level ab workouts, the cable crunch is the best exercise which you may perform because you can adjust the resistance substantially by adding weights to the stack on the cable pulley. This type of variation to regular crunch ab workouts is great for long time and experienced body builders. If you are just in the beginning stages of it, it is suggested that you try out the basic crunches first before progressing upwards as your ab muscle endurance increases.

Set up the equipment you will use in your ab workouts by attaching a rope handle to a high cable pulley, and placing a light weight to the stack as initial resistance. Position your body for the ab workouts by kneeling on the floor with your back to the equipment, and your head slightly nodded with your eyes focused downwards. In this position in yours your upper legs should be at an angle of 90 degrees with respect to the floor, and your torso almost parallel to it. Slightly arching your back, hold the ends of the rope in each hand with your hands above your head.

Begin by pulling the rope towards your knees and down to the floor, while keeping your pelvis and your lower back stationary in the process. Stop pulling just before your head reaches the floor and contract the tensed abs for two counts for maximum effect in your ab workouts.

Finish off the exercise by carefully allowing the weights to pull back your body towards your starting position. Allow the weights to pull your back past the upright position in order to stretch your abs a little further than the usual. Take a breathing pause, and then contract your abdominals again, until you have performed the required number of repetitions.

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Six Pack Abs And A Great Way To Burn Them When They Are Stubborn!

I've always really enjoyed seeing my clients faces when they finish one of our workouts and are holding their stomach's and shaking their heads in satisfied understanding.

You see many times people have come to train saying they've reach what we call a 'plateau' in their abs training. They've become used to a particular exercise and rep range. That's when it gets exciting. I go into this in much more detail in my book - AbMetrics. But for this article I am going to explain what we do.

Basically I work 'opposites' - by this I mean, when that feeling of a plateau sets in, I work with the client to see exactly what they are doing and I reverse the program.

i.e. if they do 100 sit ups for example with just body weight - I reverse them to lower reps of say 10 with weighted abdominal work.

This is a simple example and it is more in depth than that but the gist is exactly as I said. I firstly like to confuse and 'reprogram' the abs - regularly doing this in the way I do blasts through plateaus. Don't get me wrong, these are challenging moments but I love going through them and seeing the other side, where training kicks in to being a 'results based' past time again....

Secondly, I have a complete guide to my 'confusion' techniques in the book but another thing that works wonders is 'exhaustion reps' - these have been around a while and are something you work up to...but after all is said and done and the ab workout is over, I've been known to get my clients straight back into an exercise they've not done in a while or not even heard of. I'm there letting them know its got to be done...etc etc and the results are incredible as the body is not prepared and the mind is already on its way to the showers...

but you can do it alone also. Just don't think about anything else, do your sets then when you know you are finished pop in a new final set of a completely different exercise for say 10-30 reps...do this with as much strict form as possible - THEN finish....

The showers await and your stomach WILL burn...all the way through your plateaus. And six pack abs are the final end result.

Tristan Lewis is a Certified Fitness Professional, Personal Trainer and Author of the most informative book on abdominal training on the internet. He has travelled the world training clients and has spent 15 years in over 15 Countries in the research of his book. His AbMetrics - The Global Almanac of Proven Abdominal Training was researched thoroughly and provides many new and exciting proven abdominal exercises as well as a structuring of the 'classics' that work. Get the book now http://www.fastsixpackabs.com

How To Get Six Pack Abs - Do You Want Abs Fast?

Most of us at some stage of our life have decided enough is enough! I'm going to loose this gut. So we trim down the level of our eating and either buy some cardio equipment or go down to our local gym to sweat away with the others that have given into this method. Most people after a short period of time will see little or no gains & with a break from training of a week they find they are right back where they started to begin with.

I'll tell you right - This cardio training method above is a waste of time.

Thats right a complete waste of time, if anything is only going to damaged your motivation levels or cause you to have a injury as a result of going crazy doing cardio for hours on end out of pure frustration.

It may seem logical to us all that if we drop the levels of our eating this will assist loss of fat, well ill tell you right now this is very far from the truth! By doing this, we make our body confused as it now believes it has to reserve all fat stores until we know when we are going to get our next meal. This process only takes 3 hours, thats 3 hours of not eating and our body is already in starvation mode, our metabolism slows down and we now are trying to keep our fat. Ok so eat more, thats right more meals 5 - 6 a day and spaced out in 2.5 hr increments. After doing this for a period of a week your body will feel quiet comfortable with going into overdrive 24/7 & you will become a natural fat burning furnace.

The next thing you need to look at is your current muscle mass. The more muscle you have the more your body will want to convert your fat to fuel to be used. So you do need to start doing some weight bearing activity's. I highly recommend you write down what you eat over a period of 2 weeks and sit down to see what you can do in order to drop some fat and increase your energy levels. You should be trying to add more foods that are high in protein and alter some of your meals that are full of fats.

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What Can Six Pack Abs Do For You?

You may have noticed them on other people, especially when the weather is warm and people have their shirts off. The six pack abs is attractive and can make someone look healthy, fit and sexy.

When you tone the abdominal muscles you feel good about yourself. Your muscles are not relaxed they are toned. But you can’t achieve this look just because you say it is going to happen. It will take a lot of hard work and most importantly, a positive attitude to get your through. If you are expecting to see results instantly you need to remember that these things take time and exercising and toning is a small process that you cannot see at first. When you want something bad enough you will work hard to achieve it and become successful at it and six pack abs are no exception. You may want them at 20, 30 or 50. It doesn’t matter when you want them what matters is that you know you can get them.

If you have never had six packs abs you will like the new look you have given yourself. If you have had them in the past but lost them, there is no time like the present to get them back. You may already realize all the hard work that goes into completing six pack abs. Tell yourself that you can do it and don’t stop until you do. Your worth it, you can achieve it and you are almost there. No one can do it but you.

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