Six Pack Abs - These 3 Mistakes Will Ruin Your Success

If you are training for six pack abs then there are a few things you need to be aware of that will be absolutely vital to your success.

First, you should understand the differences between developing abs and losing body fat. Getting six pack abs is a all about having extremely low levels of body fat. For men, the optimal body fat percentage is around 8% and for women it is around 15%. Training and eating to get body fat levels this low is much different than someone who just starts a diet and wants to lose 20-30lbs.

If you are just trying to lose a lot of weight, then making small changes to your diet will help you make a lot of progress very fast. For example, if you were to only drink water, unsweetened iced tea, and green tea, then you will not be consuming any calories from beverages. For someone who just wants to lose weight, a small modification such as this can make a big difference.

For someone who wants to get six pack abs, the process is much more detailed. These are two common mistakes that people make when trying to developing them.

Six Pack Abs Mistake #1: They try to do too many crunches and ab exercises.

While crunches and other ab exercises will help to build a stronger core, they will not help you get down to a low level of body fat. Trying to use endless reps of ab exercises simply does not build enough muscle or work your body hard enough to burn significant calories.

The myth of "spot" reduction is where a lot of people get caught up. The concept of spot reduction basically states that if you want to lose fat in a certain part of the body you should work the muscle underneath it. Our bodies do not store fat in one specific place, therefore you cannot lose fat in one specific place either.

You simply will never see a person with a ripped six pack and flabby love handles. If spot reduction actually worked this is what would happen. In the real world however, you need to concentrate on losing fat all over your body in order to develop a toned and sexy six pack.

Six Pack Abs Mistake #2: Trying to use infomercial ab gimmicks

When you see an advertisement for an "miracle" piece of ab equipment, the people who are using them usually have great bodies, low body fat, and a great abs. However I can guarantee you one thing, and that is they did not get that way to using one single piece of abdominal exercise equipment.

Like we just talked about with why lots of crunches do not help you get them, the same holds true for any ab crunch machine or anything else you see on an advertisement.

This all goes back to the false concept that working the abs with lots of exercises will directly lead to abs. All the people who have the best abs got them by exercising their whole body and by adhering to a very strict diet. Not by using some ab crunch gimmick for "two easy payments of $29.95."

Six Pack Abs Mistake #3: Eating too many calories.

Sounds overly simplistic doesn't it?

This is one of the most important core concepts that is crucial to understanding how to lose body fat and develop six pack abs. So many people try to eat healthy and still have trouble losing weight. Sometimes they think they have something physiologically wrong with them and their bodies simply cannot lose weight.

Before you fall into this trap and start seeking "miracle" quick fixes, you need to know that not being able to lose body fat is simply a matter of taking in too many calories. If you try keeping a food journal for a week and counting the calories you consume you will be amazed at the insight it will give you.

Even if you eat 400 extra calories a day from little snacks here and there (which is not difficult at all), you will be taking in an extra 2,800 calories per week. For some people, taking in an extra 500-1000 calories per day can easily come from foods that are extremely calorie dense but do not help you feel full. Such foods include bagels, donuts, muffins, potato chips, soda, any kind of fast food, and more.

So before you think that getting abs or simply losing body fat is impossible for you, try taking a few days to really track what you are eating. You will be surprised that losing weight can really be as simple as cutting out small calories dense foods from your diet.

A wise man once said that having sexy six pack abs feels better than the best tasting food in the world. Remember this concept and start taking action today. Good luck!

Are you not getting the results you want with diet and exercise? If so, there is good news for you. My name it Tom Gifford, Certified Personal Trainer, and I would like to extend to you a personal invitation to stop by my website at Six Pack Abs and check out the first two chapters of my brand new book! You will get lots of great tips you can start implementing immediately. Looking forward to seeing you there!

Six Pack Abs - Too Many People Do Too Many Reps Too Many times!

In training many people from many different Countries I've been able to not only pick up a good feel for how different people and body types respond to different training. But also compile actual facts and a clear understanding of what works for people trying to get six pack abs and their 'perfect' midsection. When I started training at the age of 15 (15 odd years ago - wow!) I jumped into it like a boy possessed. And I did exactly what I'm going to tell you all NOT to do. I did my 100, 200, 300 sit ups like a 'fiend' - sweating like mad as I did exactly what my workout through the mail' told me to do...

I now know different.

You see as far as I'm concerned and judging by the results of the programs I've set people on, a varied approach is my big 'thing' based around a principle of some days less and some days more. It is OK to do an occasional workout of 100 'crunches and 100 leg raises' for example. I like that approach as a good 'Shock' treatment. BUT I do not do it religiously and I don't want you to. I believe, and so do my students, that you need to treat abs like any other muscle and even though some may disagree I feel a rep range of say 6-10 intense reps in 5 sets with minimal rest is one great example of a lower rep count BUT absolute intensity that will produce results...

I have numerous other programs that I mix and match with the odd 100 sit up 'stomach burner'. But the moral of the article is please, please, please do not just stay stuck in the '80's' and continue the 100+ sit ups as your only abdominal workout plan.

Sincere best wishes to you all, Tristan

Tristan Lewis is a Certified Fitness Professional, Personal Trainer and Author of the most informative book on abdominal training on the internet. He has traveled 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

Exercises For Flatter Abs At Home

Whether it be that rock solid wash board surfer body or just to see a little definition in the stomach millions of people spent millions of dollars world wide on gym memberships, and work out equipment, most of which don't even work that efficiently. However if you don't have the money to invest in memberships or equipment and prefer to stay in the comfort of your own home, there are many exercises for flatter abs at home that will not only show you results, however give them to you in a good time frame as well.

The first thing that you need to make sure you do when do any exercise is move slowly. By moving slowly you will feell the burn easier and will not have to do as many repetitions. By doing this in no time these exercises for flatter abs at home will give you what you want. The first exercise that you can do is called a leg push. This is an exercise that you can do with or withought a partner however it is better to do with a partner.

You start off by laying on your back and if you have a partner they stand right by your head and you place your hands on their ankles.You raise your legs up to them keeping your butt on the floor and they push them to the ground. Your job is to avoid them from hitting the ground and by doing this you will feel the burn in your stomach. If you do not have a partner available you do the exact same thing just with out a partner. Raise your legs to a 90 degree angle keeping your bum on the floor then drop them and try to avoid them from hitting the ground.

It's best to do these in reps of 10 and taking a 10 second break in between each set.Cycling is another great exercise where you lay on your back and put your and behind your head. You extend one leg and keep other one to your chest switching legs you make a cycle motion as you make the opposite elbow from the knee touch it however this is not an exercise that one should try if they have back problems. Another simple exercise that you can do is wall sits. Finally there are the standard crunches where you lay down on the floor and bend your knees so that your feet lay flat on the floor. Put your hands behind your head and lift your shoulders while squeezing your stomach muscles with each raise. Your shoulder blades should be completely off the mat and the position should be held for 2 seconds.

If you feel that it is taking longer than expect to get the stomach that you want, don't be discouraged because it has often been described as the place in the body most difficult to work on. Don't jump the gun and go spent unnecessary money on exercise equipment. By doing these exercises for flatter abs at home consistently, you will soon get that stomach that you will be proud to show.

For more information on exercises for flatter abs at home please visit: http://www.easy-sixpack-abs.com/

Belly Fat - How To Lose It And Tone Those Abs

The key to losing belly fat lies in a combination of reducing calorific intake and aerobic exercise. The importance of losing belly fat cannot be over emphasized; a slimmer waistline not only looks and feels better, but has significant health benefits too.

Research has found that waist size rather than overall body weight is a key indicator of heart disease(1). Belly fat is much more dangerous than fat around the hips. So what can we do?

Consume fewer calories than you burn off and YOU WILL lose weight. Unfortunately where you lose it from first is largely dictated by your genes. This may be disheartening, especially if the weight comes off your face or bust first and you still have that belly fat to contend with. However it’s unlikely that you will continue to lose fat from areas that you are satisfied with without losing it from your belly.

There is little evidence to support the theory that eating certain foods will help you lose fat. A well balance diet is essential in any weight loss program. Quick fix diets often rely on cutting out certain food groups, depriving the body of essential nutrients. A diet low in fat is certainly preferable, but, for example a no fatdiet will cause the body to store any existing fat (natural defense mechanism)making any fat loss extremely difficult. Alternatively a diet high in fat and low in carbs( fuel) such as the Atkins Dietmay have serious health implications and leave you feeling exhausted. Plan your meals according to your lifestyle: if you work days, make breakfast the main meal of the day. Night workers are best making their evening meal their main one. Whenever possible avoid eating a main meal 4 hours before you go to bed.

Eat wisely and incorporate healthy eating into your lifestyle; that way the weight will not only come off but more importantly, stay off.

Aerobic Exercises are great for burning fat and are therefore imperative for any weight loss program. If you prefer not to exercise alone but don’t have the time, means or inclination to join a fitness class, why not organize a game of rounders/baseball or a kick-about in the local park. Your kids will love it-especially if they can beat you!

Running, cycling, swimming and brisk walking are great ways to burn fat . These activities may be easier to build into your program because you can do them on your own. Be sure not to overdo things, particularly if you are grossly overweight, of advancing years or simply haven’t exercised for some time. Don’t take any unnecessary risks-if in doubt consult your doctor.

Toning is important at all stages of your weight loss program. Toning exercises unlike aerobic exercises can be performed by those of us with a low tolerance to exercise.. Toning is site specific. leaving you firmly in control. Strengthening the abdominal muscles will help you to hold your belly in. This will automatically make you look slimmer. Lose the fat and show off those well toned muscles.

Try out the following toning exercises and enjoy the instant gratification.

Stomach Crunches

Lie on your back with your feet as close as possible to your bum.

Place hands on chest and lift your shoulders off the floor whilst keeping lower back on the floor and the neck still to avoid straining. Hold for 5 seconds then relax. Gradually increase reps and length of holds.

Aim for tolerable discomfort

Sit-Ups

Great for the abdominals. Follow my simple guide to avoid putting pressure on the lower back.

Sitting on the floor with knees bent hook your toes (soles down) under a secure fixture such as a wall rail, ideally no more than 3inches high because you’ll need to keep your bum and heels firmly on the floor.

Clasp hands behind the back of the head and lean back keeping the back straight, until you can feel the abdominal muscles working, hold for 10 seconds then using the toes as a lever (this will put any pressure on the legs rather than the back) return to position 1.

Aim to increase repetitions and length of hold.

Leg Raises

I have found this exercise really affective over the years because it works on all the abdominal muscles from the stomach right down to the pelvic region. Be warned, its not for the feint hearted. You will need a watch that shows the seconds.

Lie flat on the floor or a hard surface, feet together with toes pointed.

Raise both legs together till you feel your heels are roughly 7 inches (18cm) off the floor - hold for 5 seconds.

From position 2 raise legs a further 7inches (18cm) so that the heels are roughly 14inches (36cm) off the floor – hold for 5 seconds.

From position 3 raise the legs so that they are at right angles to the torso – hold for 5 seconds (this will give some relief so best not to omit this stage).

Use the same stages as 2 and 3 above (omit stage 1) lowering the legs to 14 inches then 7inches holding for 5 seconds at each position.

Hold the left leg 7 inches from the floor whilst raising the right leg to 14 inches – hold for 5 seconds. Hold the left leg at 7 inches from the floor and raise the right leg to right angles to the torso – hold for 5 seconds.

Use the same stages as 6 and 7 above to lower the right leg to 14 inches then 7 inches from the floor holding for 5 seconds at each position ( at this stage both legs should be 7 inches from the floor) Repeat stages 6, 7 and 8 this time raising then lowering the left leg whilst keeping the right leg at 7 inches from the floor.

Both legs should now be 7 inches from the floor, hold this position for 20 seconds before returning both legs to the floor.

This exercise is particularly strenuous so don’t be put off if you cant hold positions for the time suggested above. For each different position you will feel different muscles being worked on so try not to miss any stages out, if you find it to exhausting reduce the length of the holds instead.

Plan your weight loss program so that it includes plenty of exercise and healthy eating, tailored specifically to your needs. Remember that losing a few inches off your waistline may add that vital few years to your life.

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