Posts Tagged ‘High Intensity’

Ab Exercises – the Facts for Sexy Abs

Ab exercises are one of the most popular, and yet, most controversial topics in the exercise and health/fitness industry. Hundreds of ab belts, ab gadgets, ab gimmicks, and ab exercise machines have flooded the exercise market for people looking for sexier and flatter abs… that sexy six-pack abs appearance that everybody wants.


The problem is that most of the ab exercises that are recommended all over the internet, and in magazines, etc, are not necessarily the best method to get that six-pack abs appearance. First and foremost, the most important aspect for great looking six pack abs is losing the extra stomach fat that is covering up the abs. To be honest, most people already have decent abs underneath, yet the six-pack is simply covered up by all of that extra flabby belly fat.


Instead of focusing so much on ab exercises to make your belly flatter and more like a six-pack, you will lose much more abdominal fat by focusing the majority of your workout time with special combinations of high intensity full-body, multi-joint exercises. The best exercises for losing that sloppy ab fat are the exercises that work the largest portions of the body at once.


Exercises that work the much larger muscle groups of the legs, upper and lower back, and chest give you the biggest metabolic bang for your buck in terms of ab fat loss. Combining these types of big multi-joint exercises in high intensity super-set, tri-set, or circuit fashion gives you the biggest fat-burning and metabolism boosting response from your workouts.


And that is one of the best kept secrets for flat sexy abs that are actually visible as a six-pack!


Now when it comes to ab-specific exercises, another mistake most people make is mindlessly pumping away with hundreds of crunches and other meaningless abdominal exercises that barely give your abs much resistance to work against. If you want to actually develop your abs to the best extent possible, don’t waste your time with exercises that you can do more than 20 or 25 reps… that means you are definitely not doing an exercise that provides enough resistance to the abs. Exercises that give you enough resistance to get you down into the 6-15 rep range per set works great for the abs.


Generally, higher resistance ab exercises that provide a much larger stimulus to the abdominals come in the form of exercises that involve raising/curling the legs and pelvis either upward or inward closer to the trunk. A couple great examples of these higher resistance ab exercises are hanging leg raises or knee raises using a “pelvic curl up”, or an exercise like lying hip thrusts. Many times, the same people that can do 80 or 100 crunches, can’t even complete more than 2 or 3 properly executed hanging leg raises, because they simply have never worked the abs under heavier resistance.


If you really want tighter flatter abs that look like a six-pack, remember that losing that extra stomach fat is actually the MOST important part. Also, when it comes to ab-specific exercises, always remember higher resistance exercises that involve curling/raising the legs and pelvis upward or inward are what develops the abs to the best extent possible.

Grab a FREE fat-loss report packed with over 29 more specific secrets for losing belly fat and revealing your six pack at Ab Exercise & Abdominal Workout Myths


Michael Geary (CPT) is a recognized International Fitness Expert, contributing writer for Muscle & Fitness Hers Magazine, and author of the internationally-selling book, Truth about Six-Pack Abs and owner of www.BusyManFitness.com. Another superb resource for fat-loss and muscle building is Lose Fat and Build Muscle

share save 171 16 Ab Exercises   the Facts for Sexy Abs

Fat Loss Tips You Must Know Before You Start Any Program

Finding fat loss tips is easy – but are they healthy? There are many different claims about why people are fat. Some will tell you if your arms are flabby you are simply out of shape. Others claim you can eat at fast food restaurants and still lose fat! With all the advice out there – how do we know what works and what doesn’t?

The best advice is to read everything and see what “resonates” with you. We are all born with different personalities and must work in different ways. Some like to exercise while others don’t have time. Many like to experiment with something different.

No matter which program might work for you, there are some rules that are common to all programs and work for most people. They are listed for you here.

Fat Loss Tip 1 – Check your thyroid. If this is low, it is way too easy to store fat and way too hard to lose it. A very low thyroid can be dangerous and cause serious health problems. So – be safe and get it checked.

Fat Loss Tip 2 – Exercise does work. There are many types of exercise out there but the following theories prevail throughout all fat loss programs.

You must do cardio exercise 30-40 minutes a day. During this time you should try to hit “peak” target heart rates while strengthening your muscles during your workout. This is generally done while lifting weights, stair stepping or even on an exercise bike.

Another newer concept of fat burning exercise is interval training. This is especially good for those who have less time to exercise. This type of workout is generally about 20 minutes long. During this time you alternate low to moderate intensity exercise with very short periods (30 to 60 seconds) of high intensity exercise. It can be done on an exercise bike, a treadmill, stair stepper, or even an exercise rebounder.

Fat Loss Tip 3 – Exercise first thing in the morning on an empty stomach. This helps your body lose more fat. One reason this works is because during the night you are basically fasting for 8-12 hours. This will deplete your body’s stored glycogen. When your glycogen stores are low – your body burns more fat.

Both of the above exercise fat loss tips are used by fitness experts and body builders. These are the people to use as role models for your most effective fat loss.

Fat Loss Tip 4 – Eat 5 small servings of protein throughout the day. The best proteins to lose fat include fresh, organic eggs, lean beef, skinless chicken, yogurt, tuna, salmon, and turkey.

Fat Loss Tip 5 – Eat less starch. This includes breads and pastas. The extra proteins make up for the calories so you don’t lose muscle.

Fat Loss Tip 6 – Eat healthy fats. Healthy fats actually increase thermogenesis (fat burning ability), help increase muscle, keep your mood elevated and even wards off degenerative disease! Including fish into your diet will provide Omega 3′s and 6′s, which are healthy fats. Other foods include avocadoes, olive oil, flax seeds, and walnuts.

Taking a “essential fatty acid” supplement will also help your fat burning abilities. This might be a good option for those who avoid fish because of allergies.

There are many diets and other ways to exercise to lose fat for good. Read as many as you can, put the pieces together and you will find what works for you.

Cindy is a Certified Nutritional Counselor and has been working and teaching in the health field for 15 years. Learn more about fat loss and how to body cleanse before you start any fat loss program.

share save 171 16 Fat Loss Tips You Must Know Before You Start Any Program

9 Easy Steps to Shrink Belly Fat for Good

There are many ways to shrink belly fat.

For one, when it comes to fat loss you want to look after your body – steps you can take to shrink belly fat that are manageable and will keep the weight off for good.

Below are 9 surefire tips to help you lose weight in a healthy way-

Shrink Belly Fat

1. If you truly want to shrink belly fat, then you must look at a combination of a low-calorie meals with high intensity aerobic exercise and lifting weights. The appropriate diet will ensure that the body receives the amount of calories it needs to continue functioning normally, the aerobic exercise will burn more fat tissue and the weight training will help the body keep the necessary muscle tone active.

2. Make time and don’t let your workout routine slide. If you find it hard to make the time for your usual workout, put in a solid 20 minutes at home. On super busy days, take a 10 minute walk or do push ups and lunges next to your desk!

3. Don’t be obsessive – Avoid being too strict with your food intake. So stop the food weighing and calorie counting, this only tends to stress people and you do not need stress. No meal has to be perfect, and having a treat once in a while does wonders to your motivation

4. Reward yourself – Achieving your goals should be fun. When you reach a goal, whether it is a little one or a big one, reward yourself with something other than food – like a spa treatment or a movie . Pick a reward and don’t give up until you’ve earned it. It will make the reward much more satisfying and keep you in the game.

5. Eat more and eat smaller more frequent meals to shoot your metabolism through the roof. If your body is not getting enough of food, your body’s metabolism will go into conservation mode if you are only eating a few large meals a day.

Ask yourself this – Are you always rushing out of the house in the morning and skipping breakfast? Are you only eating a large lunch and dinner? If you are, my guess is you have trouble losing weight, the reason is because your body slows your metabolism down because it knows you are only eating twice a day. Eating five to six smaller meals a day will have the exact opposite effect and will have you burning fat faster – and shrink belly fat.

6. Eat in controlled portions – stick to the 1 plate rule per meal but fill up half your plate with veggies and the rest with protein like skinless chicken, lean meat or fish!

7. Eat more wholesome natural foods – like fruits, vegetables, wholemeal bread, wholemeal pasta – get the drift. It’s simply better and more nutritional than the processed foods.

8. Eat out less to shrink your belly fat- this will both cut down the bad calories and your expenses!

9. Most people fail at this, but you need to think small. Set small, specific goals. Goals like ‘losing weight’ or ‘gaining muscle’ are too general. Be more specific – reaching a certain dress size, losing 5lbs. Break your goals into smaller chunks so you can see the results. Exercise is one area where you can really see and feel success. Then take pride in your accomplishments and reward yourself. You did it!

For More Fat Burning Ways to Shrink Belly Fat, Visit The Truth About Six Pack Abs Program And Get An Instant Download to a *FREE* eBook on “Training & Nutrition: Insider Secrets For a Lean Body” Now!

share save 171 16 9 Easy Steps to Shrink Belly Fat for Good

Simple Techniques to Help You Lose Stubborn Belly Fat

However much we wish it was easy to lose belly fat quickly unfortunately this is not the case. It will require dedication and discipline to achieve rapid belly fat loss. However, just because it is difficult does not mean it cannot be done. Here are a few tips and techniques to help you lose belly fat quickly:

Contrary to popular belief a lot of crunches, leg lifts and other abdominal specific exercises will not help you lose belly fat quickly. It will surely strengthen your abdominal muscles though, and when you manage to melt the bulge around your middle away you’ll have a nice six pack to show off so the effort will not be entirely wasted.

You might be breathing a sigh of relief right now if you were not looking forward to an intense exercise program. Don’t get too excited though. Exercise remains a key component of any plan to lose belly fat quickly, and both cardiovascular exercise and weight training will be important for you to achieve your rapid weight loss goals.

Any form of cardiovascular exercise will be beneficial, and does not need to be of high intensity to achieve results. However, you will need to spend a minimum of 30-60 minutes a day if you want to achieve rapid belly fat loss. The reason for this is that your body will not start to burn fat immediately. First it will deplete your glycogen stores, and only once that reservoir has been drained will it turn to fat as an energy source.

Weight training is also important in helping you lose belly fat quickly. The development of lean muscle will actually increase your metabolism and serve as a fat burning furnace even at rest. Do not ignore weight training as part of your exercise regimen.

Finally, a proper diet cannot be ignored if you want to lose belly fat quickly. High fat foods like chips, burgers, and pizza are tasty and convenient, but you will never make any progress if you don’t limit these foods in your diet. They are fine as an occasional treat providing you’ve been adhering to your exercise program, but they cannot be a core component of your overall diet. Instead focus on foods like lean meats, vegetables, fruits, nuts and grains. These foods will give your body the energy it needs without the extra calories that erase your progress in your attempt to lose belly fat.

If you stick to these three simple techniques you should start to see the pounds melt off in no time at all, and if you add in regular abdominal exercises you could be sporting a ripped six pack next time you head to the beach.

Looking for an effective diet plan to help you lose stubborn belly fat? Visit my website at TheSkinnyOnFatLoss.com for comprehensive reviews on popular rapid weight loss diets.

share save 171 16 Simple Techniques to Help You Lose Stubborn Belly Fat

Fastest Way To Lose Belly Fat

What is the fastest way to lose belly fat?  If you have researched the fastest way to lose belly fat you will have found already that crunches, leg raises and most other strictly abdominal workouts are not the best exercises to lose stomach fat.

Both men’s and women’s magazines are always advertising the latest in flat stomach workouts, comprised mostly of abdominal exercises that will just shift stomach fat.  Truth is, workout the muscles that lay beneath the layers of stomach fat.  The same holds true for arms, love handles and most other areas where fat collects on your body.  Experts have proven that spot training does not work.  The fastest way to lose belly fat has nothing to do with working out your abdominal muscles.

The first step in the fastest way to lose belly fat is to realize the truth about spot training and save your energy for the real flat stomach workouts.  But what is the fastest way to lose belly fat?  The best exercises to lose stomach fat are the ones that ignite your body’s fat burning mechanism by working out all of your muscle groups or the larger ones in your body.  Theses can be split into two categories:

1: Cardiovascular Exercise

If you really want to find the fastest way to lose belly fat then cardio exercise is important.  Cardiovascular workouts include running or jogging, swimming, cycling, boxing skipping, rowing and many; many more are the best flat stomach workouts. They are effective because they work out the large muscle groups as well as your heart and lungs, which have to work hard to keep you going.

There is some debate over which form of cardio workout is the fastest way to lose belly fat.  High intensity over a short period of time, or longer duration with a lower intensity.  Through research you may discover that the longer duration at a lower intensity, combined with the information in the next section is the best form of cardiovascular exercise.

For starters let’s say at least 30 minutes of low intensity cardiovascular exercise at least 3 times a week, although more is better.  There is a lot to learn when it comes to cardiovascular training as flat stomach workouts, but the information is available.

2: Weight-Training Larger Muscle Groups

It is equally important for men and women and essential if you are looking for the fastest way to lose belly fat.  Muscle mass is incredibly metabolically active – meaning that muscle mass burns calories throughout the day and even while you are sleeping.  The issues with dieting and even the cardiovascular exercise is that you will lose both fat and muscle at the same time.  If you lose muscle, your body’s metabolism will decrease and this will make it harder for you to lose weight.

Weight training is the best way to avoid this.  Losing stomach fat will get easier and easier as you gain more muscle.  If you are a woman, you have nothing to fear, as you can gain plenty of muscle mass without ending up looking masculine or even adding bulky muscles on the outside.

The largest muscle groups in your body are found in your legs, your back, and your chest.  The fastest way to lose belly fat is through building these muscles and watching as your metabolism burns away the fat to nothing.  The best flat stomach workouts when it comes to weight training are, squats, bench-press and lat pull downs.

How To Lose Belly Fat Fast
LoseBellyFat-GetAbs.com – Learn how to Lose Belly Fat Quickly and how to Get Six Pack Abs. Here you can get best ways to Lose Belly Fat and Get Six Pack Abs Fast.

share save 171 16 Fastest Way To Lose Belly Fat