27.9.11

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The Truth About Lower and Upper Abs

By Craig McPherson
Expert Author Craig McPherson

If there was just one area on your body that you could change, what would it be? If you are like the majority of people, it would be the lower portion of your abs (around your belly button level). Droves of "lower ab bulge" sufferers have been trying to lose that extra bit of fat that sits stubbornly on their lower abs. Before I show you three aspects of an actual abdominal program, I want to clarify a couple of points first.

Anatomically speaking, there is actually no such thing as "upper abs" and "lower abs". In fact, the entire region that we consider the "six pack" is made up of one muscle, called the rectus abdominis. The rectus extends the whole length of the front of the abdomen. Whether or not it is possible for a particular exercise to train just one region of the rectus is a highly controversial issue amongst fitness experts.

I will now put an end to that heated controversy once and for all! The truth is that no ab exercise can totally isolate and train just one section of the rectus muscle. However, some recent research shows that you can put greater emphasis on a particular area of the rectus, based on your exercise selection.

The researchers who discovered this fact used EMG studies to measure muscle fiber activity during different abdominal exercises. Their findings were interesting. They discovered that abdominal exercises involving more hip flexion (i.e. reverse crunches) activated the lower portion of the rectus more than ab exercises that involved more trunk flexion (i.e. crunches).

Before we go any further, let me give you a brief definition of what a "hip flexion dominant" exercise is:

Hip Flexion "Lower Ab" Exercises - Hip flexion dominant movements involve bringing your thighs towards your trunk. These movements primarily work your rectus abdominis (and more specifically target the lower portion of it). For years now, bodybuilders have claimed to get more sore in the lower portion of the abs when performing hip flexion dominant exercises. The scientific studies I just mentioned support this claim.

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Science Reveals Secrets to Getting Defined Lower Abs and the 3 Best Lower Ab Exercises!

By John Alvino
Expert Author John Alvino

Are you happy with the way your lower abs look? If not you aren't alone! After many years of being in the fitness industry, I've learned that the most common body part people want to improve upon is their lower abs region.

I have new clients come to me all the time asking me how they can lose stubborn lower ab fat. Fortunately for them I know a few tricks but first I like to clear up a few myths about the lower abs.

The first thing I tell my clients is that their "lower abs" don't actually exist. The rectus abdominis is the entire region (and one muscle) which when developed we refer to as the "6 pack".

Since the rectus abdominis is one muscle, it's always been a highly controversial topic whether or not you can use an exercise to train just one part of this muscle.

I will now put an end to that heated controversy once and for all! The truth is that no ab exercise can isolate and train just one section of the rectus muscle. However, some recent research shows that you can put greater emphasis on a particular area of the rectus, based on your exercise selection.

The researchers who came to this conclusion used what are referred to as "EMG" studies. What are EMG studies you might ask? They are used to measure the activity of muscle fibers during different exercises (and in this case different abdominal exercises).

They found that exercises involving hip flexion activated the lower part of the rectus as opposed to exercises which used trunk flexion. Before we go any further, let me give you a brief definition of what a "hip flexion dominant" exercise is:

Doing a lower ab exercise with an emphasis on hip flexion basically means that you are bringing your thighs towards your trunk. These exercises primarily work the lower portion of your abs and the EMG studies support this claim. Additionally, when performing hip flexion dominant exercises, many bodybuilders claim they become more sore in the lower abdominal area which further supports these findings.

Now let's get on with the good stuff! The following lower ab exercises are some of my favorites. I have listed from easiest to most difficult with a detailed description so you can perform them with ease.

Low Ball Pull In- Start with feet on Swiss ball and hands on the floor in front in a push-up position-do not let your hips sag. Bring knees into chest while maintaining a neutral spine. Contract abs then extend legs back out into the starting position. Repeat.

Hanging Knee Raise- Grasp a chin up bar with an overhand grip. Initiating movement with your abs, raise your knees up until they are almost touching your chest. Return until your waist, hips, and knees are extended and vertical. Repeat for the prescribed number of reps.

Rocky Abs- Lie on your back on a bench. Reach above your head and grab onto the underside of the bench to brace yourself. Lift your legs up until your hips (and legs) are at a 90 degree angle with your torso. Now lift your hips straight up, bringing your feet towards the ceiling.

The starting position of this exercise will be when your head, shoulders and UPPER body are the only parts on the bench. Lower legs so that they are parallel to the floor while keeping hips off of bench. Return to starting position and repeat desired number of reps.

These lower ab exercises are some of my favorites which I incorporate into my own workouts. These aren't easy but I can promise you that your hard work will pay off in no time and with my help you'll have a flatter, stronger stomach in no time!



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Abs Training and Definition - All You Would Like to Know

By Chris Strogilis

Contrary to what is widely believed crunches, sit ups and other focused training exercises is the last thing that should be bothered with in your effort to train and reveal your abs.

The critical parameters in your long and arduous trip to your covetable ripped abs - absolute fetish for men and women - are as following:

1) Self discipline and self motivation.

The perfect abs mission demands first of all a powerful brain because you will need commitment, discipline, persistence and other mental virtues.

2) A carefully planned, solid, nutritional plan both quantitatively and qualitatively.

Quantitatively: Take care so as to have a mildly negative caloric balance. This is important for losing weight and especially fat. The fat layer in front of you abdominals will hide them and keep them dormant and undistinguished even when they are fully trained. So your first and most important goal should be to make this fat layer disappear. (I take it that you know that spot loss is impossible!!).

This, mathematically, can be achieved only when you spend more calories than those you consume.

Qualitatively: Focus in the consumption of quality protein and complex carbs rich in fibres:mainly vegetables and secondly fruits and wholesome cereals.
Give priority to monounsaturated and omega-3 fats.
Avoid at all costs sugar, corn syrup, white flour, salt and trans fats.

The best way to achieve the above is by eating natural, unprocessed foods (keep away from whatever is contained in packs, boxes and cans).

Try to split your caloric intake into 5-6 meals/day. This will make your metabolism function more efficiently and will keep your blood sugar - and consequently fat storage insulin - under better control.

3) Strengthening exercises (preferentially with free weights)

This will benefit your metabolism by maintaining or increasing your precious muscle mass. Try to adopt exercises that simultaneously tax big muscle groups and as many joints as possible. Kings are: squats, deadlifts, chest presses, overhead presses, bent over rows etc.

I would like to make two important observations:

* try to escape from the logic of magic, easy, no sweat solutions. There is no such thing!
* don't expect to rectify in days or weeks grave errors which accumulated over years or decades!!!

4) Aerobic exercise (preferentially H.I.I.T.)

Although I have met people with excellent abs definition without bothering with aerobics, I consider aerobics as a vital part of the abs equation. Aerobics is a nice way to spend calories.

But I declare it explicitly:

I feed an instinctive abhorrence for the hamster mentality a.k.a. endless hours on the wheel - name it stationary bike, treadmill etc - doing long, boring to death, uninspiring, demotivating, slow cardio.

I am a preacher of H.I.I.T. simply because I have seen excellent results and mainly because I manage to better integrate it in my hectic programme. On the other side H.I.I.T. is suitable only for already fit people. If you seek fat loss you can perfectly use medium intensity cardio 30'-40' long,3-5 times/week. Try to keep your heart rate in the 70-75% region of your MHR.

And for God's shake, don't buy into the antiquated concept of the "fat burning zone". It's mere nonsense. Try to keep your heart rate as elevated as you can tolerate without risking injury or exhaustion.

Sprinting is the utmost abs exercise. The way it taxes abs is unbelievable. Circuits with push ups and multifunctional, multijoint core training exercises are also perfect for the abs. Your worst time investment is...crunches and sit-ups.

Recapitulation with tips and secrets for abs:

1) Don't embark on your ripped abs trip if you are not mentally prepared. Mind dominates body.

2) Diet is king when it comes to abs definition. Eat wholesome, unprocessed, nutritional foods taking care to create a mildly negative caloric intake. Avoid limiting and fad diets. Just plain logic.

3) Give special emphasis to high quality protein, fibrous vegetables and monounsaturated and omega-3 fats.

4) Try to avoid spikes in your sugar blood and insulin by spreading your calories to 5-6 meals and consuming foods with low glycemic index and load.

5) Do your strength training with an emphasis on free weights and exercises that recruit big muscle groups and more than one joints(compound and functional exercises). Try minimal breaks between sets. Give an aerobic tint to your workout.

6) Push ups are ideal for abs training. Try circuits, with bodyweight exercises. Excellent for fat loss, a superb combination of strength training and aerobics.

7) You have to dispose of your midsection fat layer in order to highlight your abs. If you are very fit, try H.I.I.T. It's the best investment for your time. If not, try 30' cardio sessions at about 75% of your MHR. Avoid at all costs slow, endless cardio sessions. They are not effective and could send you to the grave (from boredom).

8) You don't have to do focused abs training. If, however, you insist, the best exercise is by far hanging leg raises (If you manage to do them right!!!).

9) Forget about supplements a.k.a. miraculous pills, magic potions and mystic powders. Don't be suckered!

10) The same is valid with abs gadgets. You can buy them as toys for your children but please don't lose your valuable time with them.

It doesn't stop to amaze me how people are open to deceitful words and promises. I guess it is the strong,innate desire for effortless solutions.

11) When you see or hear words or phrases pertaining to abs as the following:

- quick
- 5 minutes
- easy
- simple
- instant
- 4 weeks
- get ready for summer
- summer abs...

you had better discard the article, book, workout etc.

EPILOGUE

We have seen that the main "secret" for ripped abs is a low body fat percentage. My friendly exhortation: don't be obsessed with the elusive six-pack abs. You will have to hit one digit body fat percentages - I speak for men - and this is something your face won't like at all. Aim at being healthy, fit and functional. Leave six pack definition for models!



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How Do You Get Six Pack Abs?

By Luke M Davies
Expert Author Luke M Davies

Has a Six Pack Always Been In Fashion?

We only have to look to Hollywood and actors such as, to see that having a six pack is part of being in shape for any man. Am I wrong to think this though? I cannot really think of any leading male film stars sporting six packs back in the 1960s or 1970s (I may be wrong!) I'm putting the bodybuilders and martial artisits aside as a special case. So my answer would probably be no. James Bond hasn't always had a six pack and was seen as sexy and masculine but equally Daniel Craig gets the same response and does have a six pack.

Do Men and Women Desire a Six Pack?

Abs for Men: I already mentioned some big actors with serious abs. These are the abs which we are supposed to spend all of our time chasing? Well actually, you don't need to spend your whole life trying to get abs (see Rule Free Abs below!) but more importantly, do men even need to worry about a six-pack? I would never go as far as saying women crave a beer belly but I think it is fair to say that not all women (more than we are led to believe perhaps) look for a six pack in a guy. Hollywood does set examples for us and there is nothing wrong with that except that a physique of less than 5% body fat is pretty damn unsustainable year round.

It might surprise you that many scientific studies conclude that women often prefer a toned man who is apparently more likely to commit over a muscular man which they felt would be more volatile, aggressive and dominant! Now this study obviously isn't definitive but there are many others out there that show women aren't going to ignore you if you lack muscle or the perfect six pack. Most of the time we don't even have our stomachs on show - so obviously it is the eyes and the face which carry most impact at first sight!

There are no short cuts to seeing your abs but here are my Rule Free Ab Favourites...

Rule Free Abs

**These exercises will only help with your abs if you can get your diet right first because all that stands between you and your abs is a layer of stomach fat.

Drink plenty of water (not sports drinks)
Focus on static ab-contractions: Planks, Side Planks, Hanging Knee/Leg Raises. Breathing consistently as you do these exercises will improve the mind to muscle link with you abs. Static ab exercises are all about form, so try not to shake under the pressure too much and keep that bum down on your planks!
Say No to Crunches and sit-ups. They are not the safest way to train your abs as they can cause back problems.
Do non-direct ab exercises in high volume: Dumbell Rows, Clean and Press. These will pull you core into action whilst working other muscle groups too!
Practice this (secret) breathing technique. It requires breathing out through pursed lips and contracting your abs simultaneously (static contractions). This works the mind-muscle link so that your abs will be better recruited during other exercises.
Do High Intensity Interval Cardio Workouts (after training your abs). An example is alternating sprints/jog intervals when running. This will be an effective fat burner.

Abs for Women: To put it bluntly, I do not find a perfectly chiselled six pack all that attractive on women. I totally respect that some women want one and would respect any women who has achieved one but it is not something I think of as the pinnacle of sexy. I think most of us guys like to see women with firm tummies as opposed to ripped ones!

Remember we cannot spot fat loss i.e. chose which part of our body will lose fat so, even if you are shedding fat unfortunately it will not necessarily go from your abs first. That said, if you can build up your stomach muscles, it will help with their visibiltity.

Good luck in obtaining a stomach which you are happy with, and as I have questioned here, is it really the end of the world if we don't walk round with the perfect Hollywood six pack? Find more Rule Free Tips by going to my LMD Fitness site linked below.

Luke M-Davies - I am fitness enthusiast who has trained for over 12 years and believes everyone should take ownership of their health and achieve their fitness goals - no excuses! By making healthy living more realistic, and for me that means 'rule free', I know how to stay lean and fit for life not just for summer!

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How to Get Flat Abs Fast

By Dean Tressador

Lets face it, the abdominal muscle group is the center piece on any muscular body. The reason why is because of the science of aesthetics. The eye will naturally follow the V shape of wide shoulders and a small set of abs. This V shape makes the eye settle at the abs which is why the abdominals are so popular as a body part to work on.

But there is some bad news. Most people are very confused about getting a flat, lean, ripped set of abs. Many people give up because of the phenomenon I am about to share with you now. People get confused about the V shape. The reason why a muscular body is so much more appealing with a nice set of abs is because of the differential dimensions between the shoulders and the torso. The wider the shoulders and the smaller the torso, the more satisfying the body is to look at. The eye searches out that V shape.

But what do we do when we decide to get a real nice set of abs? What can we do? We do what all the trainers suggest and that is to work them. To do ab crunches and sit ups. Makes sense? Of course it does...or does it? When you work your abdominals, you GROW them. I hope you just read that, it is the most important point on this page!

When you grow your abdominals you reduce the differential between the top of the wide V shape and the narrow tapered bottom, the abs, because the abs are getting thicker and wider. When we begin to work the abdominals, we grow them. The abs naturally respond to the strain you apply to them. If you also have a layer of fat across your abs, this along with the now larger abdominal muscle group begins to dominate your physique and shape. Make sense?

The abs are a large muscle group that respond very effectively to resistance training. They can easily be ripped. But we are not trying to grow this responsive muscle group. We are trying to create the V shape taper that the eye naturally seeks out. so the job is essentially to reduce your body fat percentage. Increase the size of your shoulders arms and chest (which can never be too big) and make the skin across your abs as thin, tight and supple as possible. The good news is, groveling on the floor doing back breaking sit ups is completely unnecessary on an ongoing basis. You do need to do some crunches to get them to respond, but the abdominals is one muscle group that you don't need to grow too big!

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Six Pack Abs Workout - The Dos and Don'ts

By Jessa A. Smith

People are superior creatures hence there is an innate attitude in them that will make them thirst for dominance. They do not want to become just an ordinary fellow who roam around the earth until they expire. Each person has the desire to become someone better, to get rid of their presence state so they can eventually have a taste of what they call as the "good life". Now, one way that people would do to become better is to improve their physical appearance. For this reason, those who are gifted with good looks seems to have a bigger self-worth than those who think that they are too plain to be recognized. In case you would like to become better too, why don't you start working your abs? This article is all about the dos and don'ts of a six pack abs workout.

While it is easy to find a six pack abs workout that you can do, the truth of the matter is that there are tips that you should consider to uphold your safety. After all, it is your safety that should be given primary consideration when you do any activity which is why it is important that you should never take the risk.

One of the tips when it comes to working with six pack abs workout is the need to consult your physician first if you are suffering from any medical condition especially those that are related to the health of your heart. This is especially true if you are going to do the workout routine on your own. By the time you have been cleared to start, make it a point to ensure that you do not jump into the routine too quickly. Think that it is impossible to get the abs that you want overnight. Some of the best men with six pack abs actually worked for years before they can taste the glory that they have now. Never become too eager to see the result because this will only lead you to frustrations. Start gently and slowly.

There is actually a big chance that you will experience a bigger stomach once you do abs exercises. This is especially true if your stomach is packed with fats. But once you go through the whole process of six pack abs workout, the muscle will push the fat away.

Another rule to remember is that it is wrong to starve yourself just for the sake of taking lower calories that can again lead to fats once you've taken high quantity of it. Believe it or not but starving yourself is the next worse thing that you can do next to indulging in a rich box of chocolates. Do not avoid meals because if you do, you will stop your body from experiencing a boost in fuel which is needed to go through the whole exercise routine. The right thing to do is to eat sensibly by consuming only the right amount and indulging only at those food choices that are fresh and unpreserved.



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Six Pack Abs - Here's Why "YOU" Don't Have THEM!

By Crystal Clark

Most of the supplement companies have you believe that you need supplements (a.k.a. fat burners) to get rid of the fat that is hiding your six pack. Sick pack abs require you to do more than just pop a couple of fat burners.

Some people need to work harder than others and some people don't work at all on getting a six pack and those are the people that usually have them. Well the reason for this is that it has a lot to do with genetics and their metabolism. Usually people that have six pack abs usually have a high metabolism, which is in charge of burning fat. These types of people frustrate me and many others because they do nothing and have a six pack. I'm jealous, that's really what it comes down too.

Aside from that if you're willing to put some work into achieving six pack abs than read on; if you are not genetically gifted than the information below will help you achieve abdominals. Over time I made it a priority to learn all there was to achieving an attractive mid section.

Here's what I came up with;

If you want six pack abs you need to know what is required to get them. Most people would say that in order to get abs you need to do crunches. This is not entirely right and in fact it might not be right at all. The truth is you don't get abs by doing abdominal workouts; you get them by revealing them from under that fat that is covering them.

Why don't you have a six pack?

I'm sure not everyone wants too have a six pack, but I'm sure for the most part a lot of people do. This is true for both males and females. Males are more prone to getting six packs because they have more muscle due to their dominant hormone "testosterone". Women on the other hand will end up with a sexy slim waist line and not so much with a six pack because they do not produce a lot of testosterone.

Some people don't think it's possible to get a six pack or a nice waist line, but it is. You just need to know how to get it. That's usually the answer to most problems. You can't expect to get a different result if you are doing the same old thing. Many people do this and wonder why they still can't see their abs. It's because what ever you are doing isn't working. You need to come to grips with that and put into action something that will work. Make the choice that you want to get into the best shape possible and make it happen.

How can you make it happen?

if something works are you willing to follow it?
Learn from those who have achieved the things you want
Ask those people for help, and take the same action
Look at reviews and find out what works and what doesn't
Be willing to invest in yourself and your health
Not all the best information is free, you may have to pay to learn


Nothing happens until you decide it. Make the decision and be clear on what you want to accomplish. Everything is possible. Trust me; I had a problem realizing this for myself until I made things a reality in my life.

So Why Do People Fail?

People fail because they may give up to early and they never realize their goals. That is why you need a system you can trust and put into action without wondering if it will work or not. Take responsibility for your life and for your body. If you want to get into great shape follow those who have done it. Follow a system that is proven to work.


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Excess Stomach Fat Domination

By Jose Loni

Excess stomach fat domination is a problem we all face. What we eat, lack of exercise and the increasing stress that we face in our lives, all have ways of causing excess stomach fat. By making changes in what we eat, increasing our exercise and lowering our stress, we can get our six-pack abs.

A diet of foods balanced in protein, vitamins, carbohydrates, minerals and fat and avoiding fast foods, sodas, fatty and processed foods will help us control our caloric intake. By controlling our intake of food, we can help our body burn excess fat that dominates our stomach.

Eating smaller portion meals and increasing the frequency of your meals to 5-6 times per day will help you maintain your energy levels throughout the day and stabilize your blood sugar levels.

Resistance training helps increase the body's overall metabolism. When we increase our metabolism, our body is better able to utilize the excess stomach fat and convert it as energy for the body to use.

Resistance training also increases our lean body mass, which allows our muscles to increase its metabolic activity and burn fat as an energy source. The excess stomach fat is used as an energy source for our increased activity level.

Stress has a way of storing excess stomach fat. Under stressful conditions, our body will produce the hormone Cortisol to store fat in our stomach area. That fat is stored there to be used as energy in an emergency situation.

Stress management techniques and activities help us lower our stress levels so that we are able to reduce the amount of fat storage in our stomach. Yoga, tai chi, meditation and deep breathing have shown to be effective activities in reducing a person's stress levels.

Excess stomach fat domination is something that is controllable. By taking steps to changing how we eat, exercise and lowering our stress, we can have a flat six-pack stomach.


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The Truth About Abs Review - Read This Before Signing Up

By Lois Mondo

Fact is, you should be aware that many of the guides that are available in the market are nothing more than fluff being marketed as useful information on the subject of developing six pack abs. But one can safely say that the The Truth About Abs continue to dominate the Weight Loss and Muscle building industry. One might wonder why this is so.

One of the things that this The Truth About Abs review has noticed about the program is that it is different from the other similarly-themed products in the market. For one, this eBook approaches the topic of developing abs in a more or less holistic manner. This means that the program does not only teach ab exercise, it also touches the subject of healthy eating and its connection with having a flat and muscular mid-section. Unlike other materials, this program will not tell you to do hundreds of abs exercises everyday. Instead, it will suggest some lifestyle changes that you can follow that will have an almost immediate impact on the size of your gut.

This The Truth About Abs review also notices that the program emphasizes the importance of weight loss in general over reducing inches around the belly. This is because it recognizes the fact that unless you will lose weight all over your body, including around your waist, you will not be able develop rippled muscles in your belly.The first step therefore in any abdominal program is to adopt a holistic program like the Truth About Abs which guides you to focus on the whole body. Keep in mind that there is no such thing as spot reduction which is the reason why doing ab exercises over and over again does not produce positive results. I Hope this The Truth About Abs review has given you an idea what this program is all about and if it is for you.



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Abdominal Six Pack - 10 Ways to Get Great Abs

By Andy J Wilkinson
Expert Author Andy J Wilkinson

Is getting a defined Abdominal 6 Pack one of your goals? If so, are you clear on how to get great abs?

Unfortunately, many gym-goers and abs workout fanatics put in hours of effort every week and have very little to show for it. And, of course, there are those who are just too overwhelmed and "busy" to even get started.

We do not want that to happen to you now, do we?

This punchy article sets you straight on the path to Abdominal 6 Pack dominance. We dip straight into the nitty-gritty details of what you most need to know to get great abs. We also whistle past the full-blown lies that leave most six pack aspirants trailing in the wake of failure.

So to get started, here are the 10 key things you most need to know to get great abs:

1) Abdominal 6 Pack = 90% Diet and 10% Exercises, Strength Training and Cardio

Ingrain this in your head right now. You can have the best six pack workout in the world, but if your diet totally sucks it is not going to work. What you eat, when you are eating, and how much you are eating play a monumental role in your six pack success.

2) Get Your Body Fat Down to 10-12%

Leading off from the importance of diet, it is crucial you burn stomach fat to get great abs. This one is pretty obvious. Simply stated, as long as you have a layer of belly fat surrounding your midsection, no one will be able to see your six pack. You must therefore combine a diet and exercise program to help get your body fat percentage down - typically as low as 10-12% for men if you REALLY want a killer abdominal six pack.

3) Ab Muscles Adapt Quickly

Ever notice those guys who have been doing hundred of ab crunches and still have nothing to show for it? That is because they have failed to apply this principle. The muscles of our body grow in response to "progressive overload". In other words, you must continually subject your 6 pack abdominals to a variety of increasing resistance and intensity. If you fail to do this, you will simply stop making progress. So instead of just doing a million sit-ups, continue to make your abs workouts challenging with a range of exercise that target ALL of your ab muscles.

4) Rest & Recovery are Essential for Maximum Gains

Your greatest gains occur during the rest phases in-between the workouts - Not during them. So it is essential your program reflects this. This includes getting a good amount of sleep at night. Far better to do a six pack workout 3-4 times a week, than every single day.

5) Make HIIT (High Intensity Interval Training) a part of your Cardio plan

When you are pressed for time, steady cardio exercise (running, cycling, swimming) is not as effective as interval training. Interval training consists of alternating between high intensity effort and low (and on and on). You will find it far more effective if you need to burn stomach fat, so make sure it is part of your plan.

6) It is not going to happen overnight - Patience and Consistent Action

New habits and routines take a while to "install" in your life. That is just human nature. Appreciate this upfront, so you know to expect some "resistance" in your own mind (especially during the first 30 days). You must therefore commit to following through on your plan, no matter what.

7) Drink Plenty of Water

Water is one of your best friends when you want six pack abs. So drink plenty of it throughout your day. If you are not yet used to it, then 2 liters is a good starting point - And make sure you sip water throughout your workout sessions too.

8) Eat Every 3 hours of your waking day - small, healthy meals

Your body needs to be fueled the right way to produce an abdominal six pack. On the whole, this means eating small meals every 3 hours. And these meals should consist of mainly complex carbs like whole grains, plus fruits, veggies, lean protein, and healthy fats like nuts.

9) Get clear about WHY you Want Six Pack Abs

As mentioned before, making new habits a natural part of our daily lives takes effort and persistence at first. There will be days when you wake up and really do not feel like doing the exercise, or making the meal. This is when you most need your "Reason-WHYs" to elevate you emotionally to stick with the plan, so you reach your goal of a defined abdominal 6 pack.

10) Choose a Clear-Cut Six Pack Program and Stick To It

Take the thinking out of it and select an approach that is already been tried, tested, and proven to work. That way you will know you are on track as soon as you start. You will not be wasting time doing things that do not work and leave you guessing.

So there you have it. 10 key areas to focus on in your quest for an Abdominal 6 Pack. Now put them to use for yourself and enjoy the results. Remember, it's going to take persistent and consistent action over time to get great abs. But as long as you have a plan to follow, including a well-thought-out diet, exercise plan and recovery strategy, you will be well on your way to an impressive abdominal six pack.




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abdominal exercises abdominal machines 5 foods that fight abdominal fat abdominal cut abdominal workouts abdominal exercise machines abdominal exercises for women abdominal workout abdominal equipment best abdominal exercises abdominal exercises for men abdominal exercise equipment lose abdominal fat abdominal exercises to lose belly fat abdominals foods that fight abdominal fat abdominal exercise machine standing abdominal exercises best abdominal exercises for men abdominal muscles crazy abs abdominal exercise home gym abdominal machine abdominal exercises with ball how to lose abdominal fat losing abdominal fat postpartum abdominal exercises abdominal exercise abdominal excercise abdominal fat loss abdominal strengthening exercises core abdominal exercises external abdominal oblique abdominal fitness equipment abdominal thrust best abdominal equipment reduce abdominal fat intra abdominal fat getting rid of abdominal fat abdominal weight loss abdominal fat burning foods abdominal roller foods that burn abdominal fat lower abdominal exercises burn abdominal fat abdominal area pilates abdominal exercises lower abdominal exercises for women fitness abdominal abdominal exercises after c section lower abdominal workout

abdominal exercises abdominal machines 5 foods that fight abdominal fat abdominal cut abdominal workouts abdominal exercise machines abdominal exercises for women abdominal workout abdominal equipment best abdominal exercises abdominal exercises for men abdominal exercise equipment lose abdominal fat abdominal exercises to lose belly fat abdominals foods that fight abdominal fat abdominal exercise machine standing abdominal exercises best abdominal exercises for men abdominal muscles crazy abs abdominal exercise home gym abdominal machine abdominal exercises with ball how to lose abdominal fat losing abdominal fat postpartum abdominal exercises abdominal exercise abdominal excercise abdominal fat loss abdominal strengthening exercises core abdominal exercises external abdominal oblique abdominal fitness equipment abdominal thrust best abdominal equipment reduce abdominal fat intra abdominal fat getting rid of abdominal fat abdominal weight loss abdominal fat burning foods abdominal roller foods that burn abdominal fat lower abdominal exercises burn abdominal fat abdominal area pilates abdominal exercises lower abdominal exercises for women fitness abdominal abdominal exercises after c section lower abdominal workout

abdominal exercises abdominal machines 5 foods that fight abdominal fat abdominal cut abdominal workouts abdominal exercise machines abdominal exercises for women abdominal workout abdominal equipment best abdominal exercises abdominal exercises for men abdominal exercise equipment lose abdominal fat abdominal exercises to lose belly fat abdominals foods that fight abdominal fat abdominal exercise machine standing abdominal exercises best abdominal exercises for men abdominal muscles crazy abs abdominal exercise home gym abdominal machine abdominal exercises with ball how to lose abdominal fat losing abdominal fat postpartum abdominal exercises abdominal exercise abdominal excercise abdominal fat loss abdominal strengthening exercises core abdominal exercises external abdominal oblique abdominal fitness equipment abdominal thrust best abdominal equipment reduce abdominal fat intra abdominal fat getting rid of abdominal fat abdominal weight loss abdominal fat burning foods abdominal roller foods that burn abdominal fat lower abdominal exercises burn abdominal fat abdominal area pilates abdominal exercises lower abdominal exercises for women fitness abdominal abdominal exercises after c section lower abdominal workout

abdominal exercises abdominal machines 5 foods that fight abdominal fat abdominal cut abdominal workouts abdominal exercise machines abdominal exercises for women abdominal workout abdominal equipment best abdominal exercises abdominal exercises for men abdominal exercise equipment lose abdominal fat abdominal exercises to lose belly fat abdominals foods that fight abdominal fat abdominal exercise machine standing abdominal exercises best abdominal exercises for men abdominal muscles crazy abs abdominal exercise home gym abdominal machine abdominal exercises with ball how to lose abdominal fat losing abdominal fat postpartum abdominal exercises abdominal exercise abdominal excercise abdominal fat loss abdominal strengthening exercises core abdominal exercises external abdominal oblique abdominal fitness equipment abdominal thrust best abdominal equipment reduce abdominal fat intra abdominal fat getting rid of abdominal fat abdominal weight loss abdominal fat burning foods abdominal roller foods that burn abdominal fat lower abdominal exercises burn abdominal fat abdominal area pilates abdominal exercises lower abdominal exercises for women fitness abdominal abdominal exercises after c section lower abdominal workout

abdominal exercises abdominal machines 5 foods that fight abdominal fat abdominal cut abdominal workouts abdominal exercise machines abdominal exercises for women abdominal workout abdominal equipment best abdominal exercises abdominal exercises for men abdominal exercise equipment lose abdominal fat abdominal exercises to lose belly fat abdominals foods that fight abdominal fat abdominal exercise machine standing abdominal exercises best abdominal exercises for men abdominal muscles crazy abs abdominal exercise home gym abdominal machine abdominal exercises with ball how to lose abdominal fat losing abdominal fat postpartum abdominal exercises abdominal exercise abdominal excercise abdominal fat loss abdominal strengthening exercises core abdominal exercises external abdominal oblique abdominal fitness equipment abdominal thrust best abdominal equipment reduce abdominal fat intra abdominal fat getting rid of abdominal fat abdominal weight loss abdominal fat burning foods abdominal roller foods that burn abdominal fat lower abdominal exercises burn abdominal fat abdominal area pilates abdominal exercises lower abdominal exercises for women fitness abdominal abdominal exercises after c section lower abdominal workout

abdominal exercises abdominal machines 5 foods that fight abdominal fat abdominal cut abdominal workouts abdominal exercise machines abdominal exercises for women abdominal workout abdominal equipment best abdominal exercises abdominal exercises for men abdominal exercise equipment lose abdominal fat abdominal exercises to lose belly fat abdominals foods that fight abdominal fat abdominal exercise machine standing abdominal exercises best abdominal exercises for men abdominal muscles crazy abs abdominal exercise home gym abdominal machine abdominal exercises with ball how to lose abdominal fat losing abdominal fat postpartum abdominal exercises abdominal exercise abdominal excercise abdominal fat loss abdominal strengthening exercises core abdominal exercises external abdominal oblique abdominal fitness equipment abdominal thrust best abdominal equipment reduce abdominal fat intra abdominal fat getting rid of abdominal fat abdominal weight loss abdominal fat burning foods abdominal roller foods that burn abdominal fat lower abdominal exercises burn abdominal fat abdominal area pilates abdominal exercises lower abdominal exercises for women fitness abdominal abdominal exercises after c section lower abdominal workout

abdominal exercises abdominal machines 5 foods that fight abdominal fat abdominal cut abdominal workouts abdominal exercise machines abdominal exercises for women abdominal workout abdominal equipment best abdominal exercises abdominal exercises for men abdominal exercise equipment lose abdominal fat abdominal exercises to lose belly fat abdominals foods that fight abdominal fat abdominal exercise machine standing abdominal exercises best abdominal exercises for men abdominal muscles crazy abs abdominal exercise home gym abdominal machine abdominal exercises with ball how to lose abdominal fat losing abdominal fat postpartum abdominal exercises abdominal exercise abdominal excercise abdominal fat loss abdominal strengthening exercises core abdominal exercises external abdominal oblique abdominal fitness equipment abdominal thrust best abdominal equipment reduce abdominal fat intra abdominal fat getting rid of abdominal fat abdominal weight loss abdominal fat burning foods abdominal roller foods that burn abdominal fat lower abdominal exercises burn abdominal fat abdominal area pilates abdominal exercises lower abdominal exercises for women fitness abdominal abdominal exercises after c section lower abdominal workout

abdominal exercises abdominal machines 5 foods that fight abdominal fat abdominal cut abdominal workouts abdominal exercise machines abdominal exercises for women abdominal workout abdominal equipment best abdominal exercises abdominal exercises for men abdominal exercise equipment lose abdominal fat abdominal exercises to lose belly fat abdominals foods that fight abdominal fat abdominal exercise machine standing abdominal exercises best abdominal exercises for men abdominal muscles crazy abs abdominal exercise home gym abdominal machine abdominal exercises with ball how to lose abdominal fat losing abdominal fat postpartum abdominal exercises abdominal exercise abdominal excercise abdominal fat loss abdominal strengthening exercises core abdominal exercises external abdominal oblique abdominal fitness equipment abdominal thrust best abdominal equipment reduce abdominal fat intra abdominal fat getting rid of abdominal fat abdominal weight loss abdominal fat burning foods abdominal roller foods that burn abdominal fat lower abdominal exercises burn abdominal fat abdominal area pilates abdominal exercises lower abdominal exercises for women fitness abdominal abdominal exercises after c section lower abdominal workout

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