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.



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Article Source: http://EzineArticles.com/expert/Michael_Harris/4502

Get 6 Pack abs by Removing 6 Bad eating Habits

Willpower is one of the KEY components of really anything in life, but specifically when it comes to exercise, diet, nutrition, and more. I am willing to be you have more willpower to get out of debt then to eat healthy and exercise. Sure, getting out of debt is a HUGE deal, but so is increasing your life expectancy.

Guys and Girls alike often fall into particular bad eating habits, that when compounded every single day, week, month, and year keeps the pounds on and your abs from ever showing.

Doesn't it drive you CRAZY to pass the magazine section in a supermarket or store and see men and women showing off their lean and ripped physiques?

I know it does for me. But like everything in life, you have to begin to take baby steps to see progress. Start off small...and as you progress you begin to make better choices and before you know it...you have gotten the results you want.

Below are a series of bad eating habits we, as people, tend to do and need to move AWAY from as quickly as possible. I am sure if you are reading this article, they apply to you:



6 Bad Eating Habits to Break for 6 Pack abs

1. Speed Eating

In short, the quicker you eat, the less time your body and mind have to determine "how" much you have eaten. So when you have moved on from Course #1 and onto Course #2, assuming your eating very fast your body/brain haven't caught up to say "whoa, wait a minute...lets relax here".

Before you know it...you have eaten 2000 calories and not you feel "stuffed". We have all been there. Eat more slowly, savor your food. If you can't savor it, eat smaller portions.

2. Drinking Alcohol

No, I am not saying cut out alcohol altogether (though I personally think that would be a fantastic move), but how many times do you plan on "having a beer" or "a glass of wine", and before you know it 3-4 beers are gone, or half the bottle of Chardonnay is missing.

Guess what...you have downed a TON of calories. Write down every time you have a drink. So what, you have 2 drinks per night, big deal right? Well, multiple that times everyday in the week and it might be 2000+ calories in your system. You have to burn 3500 calories to remove 1 lb of weight.

3. Skipping meals or Snacks

It's natural to think by not eating, you will lose weight but that is a horrible myth people follow. When you skip meals, your body starts to try and manage your appetite. It also causes your "hunger" to kick in, which as we all know causes your willpower to waver.

Also, you have to eat to lose weight. Yes, I said it, but you have to eat smart. The right blend of carbs, fats, and protein. Spread smaller snacks/meals throughout the day, every 2-3 hours. Keep the portions small, but it will curb your hunger and fuel your body in the process.

4. Eating Salty snacks

First, if you are eating something that you KNOW is salty, it's probably not healthy at all. Sodium is one of those things that bite you in the you know what, because it builds up very slowly. You eat this or that throughout the day not thinking of the sodium content, and before you know it you have exceeded well beyond the recommended allowance.

Add on things like popcorn at the movie theatre, or that quick bag of chips heading out the door, and your waist line will only bloat. Salt also forces your body to retain water, so if you want to be showing your 6 pack abs, eating a bunch of salt will kill that idea.

5. Pigging out on Weekends

People often use their weekends as "down time", and that is understandable since a hectic work week mentally and physically drains you. The downside is people get "too" relaxed and let themselves snack and pig out. This is very true for when yo go to a neighbors barbecue, or a birthday party, or just hanging out.

How many times do you go to a party and "graze". You hover around the food area just picking at food, but over time all those calories are adding up and before you know it...BOOM your full. Eat something healthy before going to a party, and it will help keep that bad food at bay.

6. Eating in front of the TV - Sleeping

Everyone is guilty of this. You are trying to relax after a hard day at the office, your favorite show is on or you just slapped in your favorite blue ray disc, and you have that bag of chips on your lap.

Before you know it, half the bag is gone, the 2 beers you drank are empty, and you are drifting off to sleep. Your body needs at least 2 hours of being awake after eating your last meal.

Your body naturally burns calories, even when you are sitting there. By being awake, your body is burning calories to maintain your organs, walking, breathing, etc... So eat your last meal around 7-8pm at night, and by 10pm you can begin to go to bed. If you fall asleep after eating, all the calories you just consumed won't be burned as quickly.

Do your best to remove those 6 bad eating habits, and I can 100% promise you the 6 pack abs will come with a healthy diet and exercise plan included.



Randall enjoys a wide array of personal interests, but mostly around, health, nutrition, fitness, web-design, golf, computers, and entrepreneurship.

He loves writing about his interests and helping other people. He also loves being a go-to person about various knowledge and topics, and hopes his writing will help you in some way.

Randall is also an avid pet owner, especially dogs. Sometimes discount dog beds [http://www.discountdogbedsonline.com] are hard to find, so Randall wrote a review site at [http://www.discountdogbedsonline.com].

Article Source: http://EzineArticles.com/expert/Randall_Dakota/627956

Weight Loss Yoga for Flat Stomach & Abs – 20 Minute Beginners Yoga Workout

Video Source: PsycheTruth

3 Abs Workout Mistakes

I have logged thousands of personal training sessions over my career and everybody wants to know more about abs workouts and abs exercises.

My clients want to know how to lose stomach fat and get a six-pack, or at the very least they just want to lose stomach fat so they have a firm abs that look good in their clothes (and naked).

I can't blame them. Who doesn't want a nice looking midsection? Who doesn't want to get firm abs or get lean enough they can say they have a six-pack.

The problem is that 99% of them all have the same misconceptions about abs workouts and abs exercises and how to really lose stomach fat and get firm abs.

I've narrowed down the mistakes, myths and misconceptions surrounding abs workouts and abs exercises to my top 3.

These 3 abs workout mistakes are made by just about everyone I've ever trained, designed a program for, or consulted.

Are you making these same mistakes?

1) Spending too much time doing crunches. I'm just going to come right out and say it...you don't need to do crunches to get six pack abs and you sure as heck don't need to do crunches to lose stomach fat or even get a firm abs.

Crunches simply don't work enough muscle and don't burn enough fat calories to be thought of as a worthwhile exercise in order to lose stomach fat, let alone get firm abs or a six-pack.

Spending 20 minutes a day doing hundreds (or thousands) of crunches is like electing Big Bird or Elmo president.

Sure they may sound good and have all the answers, but it just doesn't make much sense electing a puppet to such a high office (sorry, that was my attempt at a joke).

Doing hundreds, or even thousands, of crunches will strengthen your abdomen, that's for sure, but what does it matter if you still have a layer of flabby goo covering up all the hard work?

Instead you need to focus on full body workouts and full body abs exercises in order to lose stomach fat fast and get the firm, toned stomach or six pack abs you're after.

Take for instance this abs workout, using only full body abs exercises, I designed for a client. Do this mini-circuit before your regular workout, when you're still fresh, so you can really hit your abs hard.

1A) Dumbbell Overhead Squat - 10 reps
1B) Mountain Climbers - 30 seconds
1C) Reverse Plank - 30 seconds

Do that in a circuit format, resting 20 seconds after the final exercise before repeating it again 2 or 3 times. Do that for a few week and you'll definitely see a difference in your abs and you will lose stomach fat.

2) Throwing all your hard work out the door by eating poorly. What good does it do to work so hard in your fat loss workouts only to come home, or leave your home gym, and eat junk?

What sense does it make that after all your hard work, you ruin it with poor eating habits on a daily basis? This is quite possibly one of the dumbest things you could do. I don't mean to be rude, I'm just trying to put it bluntly.

If you want to lose stomach fat and get firm abs, or even six-pack abs, you need to clean up your diet and stop eating so poorly. You need to quit eating processed junk found in boxes and bags like crackers and chips, stop eating things like bagels and processed breads and start eating more fruits, vegetables, lean proteins, nuts, legumes and healthy fats.

You also need to start eating multiple times throughout the day, and this especially means eating breakfast. It also means cutting out the late night snacking and cutting down on alcohol.

You know what to cut out, so do it.

Remember what your goals are. You want to lose stomach fat and you want to get firm abs. Eat like it!

3) Not actively flexing, or bracing, your abs in every exercise. It's sad that I have to say this, but all too often, people don't actively flex their abs while doing an abs exercise.

I don't know why. You'd think that because you're doing an abs exercise that you'd be flexing your abs hard every repetition, but too many people just go through the motions and to way too fast.

You need to slow down and actively flex your abs when you're doing an abs exercise. And for every exercise that's not an abs exercise, you need to brace them like somebody is about to punch you in the stomach.

Doing so will ensure that you learn to "control" your abs and make sure that when you do lose stomach fat that you'll have a defined and toned midsection worthy of praise.

I also want you to think of it this way...every exercise should be an abs exercise. If you brace your abs during every single exercise in your fat loss workout, you'll essentially turn every single exercise into an abs exercise. Doing a chest press, brace your abs. Doing a lunge, brace your abs. Every single exercise you do, whether you're working your abs specifically or not, should be turned into an abs exercise.

If you stop making these vital abs workout and abs exercise mistakes, and start doing full body workouts with full body abs exercises, I guarantee that you'll begin to lose stomach fat and get firm abs (and maybe even that sought after six-pack) in no time.


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