Lean Sexy Tight Abs

You Have Six Pack Abs This Is How To See Them

Six Pack Abs let's start doing things the right way so you and everyone else can see them. The right combinations of fat burning exercises and a healthy eating program is what you need to see your six pack abs. So let's get to work.

I have a question for you to see your six pack abs would you do 1,000 crunches or work harder on your squats? If you have fallen for the myth of some of the internet and infomercial product pitches you probably said crunches (or some ab workout gadget). And I'm not going to get into the so called fat burning diets out there. It may come as a shock to you to learn that all those ab specific exercises you are doing month after month are not fat burning exercises. Hundreds of crunches will improve core strength and function 9to a small degree) as a hedge against injury. However, they aren't enough to get the job done.

For one thing, if you have a set of rock hard abs but they're buried under layers of fat, neither you nor anyone else will get a look at them. The place to start is with your fat burning diet. Slender men and women typically eat five or six small meals a day, roughly three hours apart. The instant effect will be to bump your metabolism throughout the day and that results in burning more calories on an ongoing basis.

In fact, if you were to take the large dinner meal you ordinarily have and divide the exact same amount of foods into several smaller meals, you would actually begin to lose weight. All of those who say, "I only eat one meal a day and yet I either stay the same or gain weight" aren't paying attention to the research. Research has shown that by skipping meals or filling up on one big meal your metabolism actually slows down. We want to speed it up not slow it down.

Eating a single, huge meal at any time of day, but especially in the evening, results in keeping virtually all of those calories onboard. What your body can't use right then gets converted to fat. It also creates problems for the overworked pancreas, which tries hard to provide enough insulin to counter the big meal sugar spike.

Instead, pare down the meals and spread them out. Then, once the muscles are all pumped and buffed, they will be visible. If you want to know how to get six pack abs – it's not complicated. In fact, yours are just waiting for you to discover them. Concentrate on total body fat burning exercises, stay away from processed foods, spread your meals over 5-6 a day (yes harder to do when you work but it can be done). Drink water and stay active.


To see your six pack abs, we need to be doing the right fat burning exercises (squats, deadlifts, pull-ups etc.). your fat burning diets should be spaced over 5-6 a day, cut out the junk food(don't worry once you lose that fat you can cheat on occassion) concentrate on non processed foods. Do something active everyday (it could be just going for a quick walk). So the are the key steps to fat burning success so let's get it done!

Fat Burning Exercises For The Busy Woman

Discover here the fat burning exercises to fast track your fat burning workouts(without doing marathon aerobic workouts)to get the permanent fat loss goals you want.

Imagine looking in the mirror in a few short weeks and you have not only lost__?__lbs of fat(fill in the blank) but you now have that six pack abs look!

Most of us tend to store fat, at least partially, in our abdominal area. This is one of the most stubborn places to lose fat from. But in trying to flatten your abs have you taken the best and fastest approach?

No I don't mean doing 1000's of crunches or spending hour after mindnumbing hour on a treadmill. yes you do want to do some abs specific exercises to tighten your ab muscles but keep in mind that is not what's going to burn off that excess stomach fat.

So what kind of workouts should you be doing to burn fat at the fastest possible rate? Let me show you.

Are you using total body fat burning exercises? Yeah I didn't think so.

Rule#1 If you want to flatten your abs, firm your butt, gain lean muscle, whatever, the most effective and efficient way is with total body fat burning exercises! Hands down.

What I am going to share with you here is not only the fast track approach to fat burning and to flatten your abs, but how to shape and tone your entire body.

Here are 3 total body fat burning exercises you can easily do at home to help flatten your abs and burn fat fast.

1) Mountain Climbers

Start in push-up position. Brace your abs bring on knee towards
your chest. Return the knee to the starting position and repeat
for the other knee. Do this in a swift tempo as though you are
running.

2) Burpees

Stand up in a normal position. squat down. Put your hands on
the floor and throw your feet back so you are in the push-up
position. Do a push-up(if your conditioning allows) return to
starting position. Yeah you got it the old squat thrust from
high school.

3) Kettlebell Swing (No kettlebell? Get one or use a dumbbell)

Stand up straight with your feet just slightly wider than your
shoulders while holding one kettlebell(we are doing a two handed
kettlebell swing). Flex at the hips as you swing the kettlebell
between your legs. Then quickly and explosively flex your butt
and swing the kettlebell up to chest level. Perform the
kettlebell swing for about 10 reps.

After you have finished with the kettlebell Swing, rest for about 20 to 30 seconds. Then start again and do the whole fat burning circuit as many times as you can in 15 minutes.

Do this circuit of total body fat burning exercises 2-3 times a week. On off days from your weight training workouts. You are weight training aren't you? No! Start!

Make this a regular workout and in a short amount of time(along with a healthy eating plan) and that six pack abs look will be yours.

Remember total body fat burning exercises like I have just showed you are the fast track to get that six pack abs look.


Picture this moment: In 30 short days from now you look in the mirror and there it is Or actually there it isn't. It's You with 8-10 lbs less body fat. Close your eyes
right now see it and focus on it. Imagine how you will feel with what you have accomplished.

For more fat burning exercises, healthy eating tips and more please check out my newest web site Fat Burning Diets And Workouts

Fat Loss Circuit Training Have A Firm Butt Slender Thighs Tight Abs

Fat-Loss Circuit Training - Now is the time to try this revolutionary fat-burning, metabolism-boosting training technique!
By Nick Nilsson

Experience a training technique so powerful you can literally
FEEL your metabolism firing up and burning fat!


Want to burn off that holiday weight gain as quickly as humanly possible? Fat-Loss Circuit Training is the BEST place to start.

Fat-Loss Circuit Training is a program of my own invention. I developed it for losing fat quickly. It's challenging but very effective!

It's also one of the core components of my extremely powerful "Metabolic Surge - Rapid Fat Loss" program available at http://www.fitness-ebooks.com.

Fat-Loss Circuit Training is very simple once you get the hang of it, but it can be one of the most demanding (and most extraordinarily effective) styles of training you can do.

If you're familiar with normal circuit training (with timed, light-weight intervals), please put aside any notions you might have of how this program works. You will not only be harnessing the muscle-building and metabolism-stimulating power of intense, full-set weight training (NOT the typical light-weight, timed intervals of normal circuit training), you will also be incorporating the great calorie-burning effects of cardiovascular training.

The proper combination of the two styles (weights and cardio) into one workout is, quite simply, phenomenal for fat burning.

In order to use Fat-Loss Circuit Training, you will need access to both weight equipment and cardio equipment (and/or benches or stairs), preferably located in fairly close proximity to each other.

This type of training is harder to do in a crowded gym as it will involve you moving back and forth quickly between different pieces of equipment. If someone is waiting to use your cardio machine the moment you step off, it will defeat the purpose of the workout. This technique is best used in a fairly uncrowded gym where you have more freedom to use equipment or, better yet, in a home gym with weights and cardio equipment and no one waiting for anything!

If you do work out in a crowded gym, I will tell you exactly how to get around it.

How The Training Works:

- Essentially, this is combined circuit/interval training.

- You will be going back and forth between your weight training exercises and one cardio exercise for the duration of the workout.

- Your rest period for weights will be your cardio and your rest period for cardio will be your weights.

- You will be doing some sort of activity for your entire workout without any break!

This combination is very effective for a number of reasons:

- It forces your body to burn calories continuously during the workout.

- It utilizes resistance training and cardio training so you get all the benefits of both in one workout.

- By forcing your body to work like this, you dramatically increase your metabolism leading to increased fat burning long after the workout (more so than either weights or cardio alone).

- It saves time - you get both your weights and cardio in the same amount of time as your regular workout.

- You will still be able to use heavy weights in your weight training, helping to preserve muscle mass.


How To Do It:

Step 1 - Set Up

For the most efficient workout possible, try to have most or all of your exercises pre-set and ready to go. The less time you spend on preparation during your workout itself, the more effective that workout will be, especially since you want to be continually active throughout the workout. You can use any type of cardio that is convenient and enjoyable to you, be it a machine, stair stepping, or even a skipping rope.

If you are working out in a crowded gym, try to claim an area for yourself and focus on dumbell exercises. You won't have to wait in line to use any weight machines that way.

If you don't have access to convenient cardio machines, you're going to have to go low-tech. You'll need to do stair-stepping (stepping up two stairs then back down works well), bench-stepping (step up onto a flat bench or Step platform then back down) or rope-jumping (be sure you're not close to anyone if you choose this). These approaches work just as well as cardio machines and allow you to perform this training style in a busier setting.

Step 2 - Warm-up

Do a few minutes of low-intensity cardio as a warm-up. You may wish to do a few light sets of a few of the exercises you'll be working with before you start into it though. Don't tire yourself out, just get a light sweat going.


Step 3 - Start with 30 - 40 seconds of moderate intensity cardio.

This could be setting a stair machine to a level that is not easy but is not so challenging that you're going to exhaust yourself right away. Watch the timer on your machine and go for approximately 40 seconds (I say approximately because there will generally be a slight lag time when you step on and off).

Many cardio machines have a "rest period" feature where you can leave the machine on and it will not erase your program while you have stepped off. Normally, this is about 2 minutes. This should be enough time to complete your weight set.

If you are using a machine such as a treadmill or stair machine that you will leave on with the timer running, just watch the time counter on the machine and keep track of when you get on it to get the designated period. It may require a little mental math! You can also use your own stopwatch or timer on your watch to keep track (this is easier). Start the timer when you start the cardio.

Many machines also have a feature that runs through a series of time periods. I've found on the StairMaster, if you set the length of the session to 20 minutes, this results in a 40 second time period making it perfect for judging your cardio periods.


Step 4 - Do a set of weights.

Go as quickly as you can to your first exercise. Do a set of the first exercise on your program for the day. Do this with no rest, going from the cardio immediately to the weights. Do all your reps until you start to approach muscular failure.

While this is definitely still intense weight training, don't push yourself to muscular failure as you would in your regular training. Due to the high training volume we'll be doing in this program, pushing to failure on every set will compromise muscle recovery.

Also, be very sure to use proper form and tempo when lifting the weights. Don't rush your weight sets - perform them with the same form and speed as you would if you were doing a regular set in your training. Fast, light or sloppy weight sets are NOT what we're looking for here.


Step 5 - Go right back to the cardio.

Get back to the cardio and do another 40 seconds of moderate-intensity cardio.


Step 6 - Repeat the cycle for the duration of the workout.

You will be going back and forth continuously between cardio and your weight training exercises, using the cardio as the rest period between your weight sets. What this means is that over the course of your workout, you'll be burning calories via cardio and weights AND you'll be working your muscles with intense, heavy weight training as well. It's tough training but very effective!


Notes:

- As you improve your cardio ability, you can choose to increase the intensity of your cardio training between sets. You may wish to start at a lower level and gradually increase the resistance over the course of the workout or start at a higher level and keep it there. It is perfectly acceptable to keep it at a steady, moderate level, however.

- This Fat-Loss Circuit technique can be used with nearly any form of cardio exercise as long as it is convenient to go back and forth with the weights. The real key here is to maintain activity for the entire workout.

- Keep your workouts to no more than 45 minutes at the very most when doing this type of training. Any more than that and you will be breaking yourself down too much. It's an extremely demanding form of training as you'll be working every major energy system in your body. You will also find it will crank your metabolism up pretty seriously!


For a sample workout to follow, taken directly from my "Metabolic Surge - Rapid Fat Loss" ebook, please click on the following link:

http://www.fitstep.com/metabolic-surge/course/day1.htm
You will be able to print this workout and take it to the gym with you to try out.


Want to order "Metabolic Surge" right now for the low price of only $29.95? Click on the following link to order:

metabolic-surge
Your new body is waiting for you!

------------------

Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at http://www.fitness-ebooks.com.

Get Shapely,Slender Thighs And A Firm Butt With These 4 Exercises

How you are going to have slender shapely thighs and have a firm butt with incredible shape. If you are willing to put in the time and effort with the exercises I am about to show you that new body you desire is within reach.

Many people have the top goal of achieving a set of six pack abs, your primary goal might be strengthening, slimming and toning your legs and and having a firmer butt , giving your lower body a curvier and more shapely, yet still muscular appearance.

When your body shows good tone and definition, it really enhances your the overall image, making it well worth your time and effort.

In order to maximize both the strength potential and appearance of your leg and glute muscles, there are some key exercises you will want to focus on.

By doing so, you'll be sure you're getting the most for your time spent as well as see the quickest results possible - because no one wants to spend more time doing leg workouts than they have to.

Exercise# 1 Full Squats

One of the biggest mistakes that women make when doing the squat exercise is shorting themselves of the full movement. Most times women (and men) don't go low enough on squats. When doing your squats make sure you are going down below parrallel

The primary reason being it's those last few inches at the very bottom of the squat where you're really going to call the hamstrings and glutes into play, contracting the muscles to maximum tension.


Exercise #2 One Leg Split Squat

Another exercise that's fantastic for hitting those glute muscles while giving your behind a very curved and attractive appearance is split squats. To perform this one you simply place one leg up on a bench or box behind you, while standing on the other leg straight underneath you.



Hold either a pair of dumbbells at your side or else have a barbell resting across your back and then slowly bend the leg you're standing on to move into the squat position.


To add a little extra intensity to this movement once you've got the basic squat down, try pausing for a second at the bottom before lifting upwards. Once you're comfortable with this, then take a second pause half way through the upwards portion, and then rise back up to the full standing position.

Try and go as low as you can comfortably, and then straighten the leg again until you're at the top of the position.

After you've finished all your reps on that side, you then repeat the exercise standing on the other foot. Note also with this exercise that the further your standing foot is from the leg behind you, the more you will work the hamstring muscles while if it's directly underneath the center of balance, you'll target your quads more.

Exercise #3 Romanian Deadlifts

Next up on the list are romanian deadlifts where your feet are slightly raised upon a block or board. Having this extra flexion with the foot will put slightly more tension on the hamstring and butt muscles, upping the intensity of the exercise.

Note that if your aim is primary strength development, you may want to go without the block as you will likely lift more weight, but if you aren't as concerned with max strength and more focused on just defining the muscles, this is a good variation to incorporate into your program.

Exercise #4 Box Step Ups

Finally, the last exercise you can do to target the legs and glutes are box step ups.

These will promote the development of the quads nicely, so they will be a good addition to the deadlifts just mentioned above.

To perform this exercise you basically just stand right behind a box or bench, while either holding a set of dumbbells or while resting a barbell across your back, they also can be done with just your bodyweight.

From there, place one leg directly up on top of the box and use that leg to pull the other one up to meet it.

Once you're at the top, you have the option of stepping down with the other leg leading now, or stepping down in the same manner you stepped up.

Whichever method you choose to use, be sure you then switch feet after the set is completed, so you balance the tension placed over both the legs.


Well there you are 4 exercises to get you that firm butt, slender thighs and tight abs.

What's that? Oh what do these exercises have to do with getting tight abs?

Squats (of all forms) when done correctly and with proper form are a great ab exercise. Want six pack abs? Work your squats and see what I mean.

Okay that's it for today. The rest is up to you.

SEE ALSO

Firm Butt Slender Thighs And Tight Abs for more exercises and workout information

95% of Women Make These Same Weight Loss Mistakes Over and Over

Stephanie and Margo are 27 and 59 years old respectively. I use them as examples because of their age differences, yet both of them achieving very similar results... and inspiring results at that! When they first came to me, they were spewing a lot of the same old negative beliefs about their body that I see so many women have... they would say things such as:

"Oh, I'll never lose weight... my metabolism is shot and just way too slow!"

or"I'll just have to accept my flabby body the way it is because with my genetics, I'll never get a flat stomach."or

"I've tried everything and nothing works... I'm doomed to have this pooch-belly and love handle rolls for life!"or

"I just don't have time to get in shape... it's just impossible for me with my busy schedule... I should just give up."

The fact is... they both proved ALL of these beliefs DEAD WRONG! And so have thousands of other women that changed their mindset, their workout techniques, and their nutrition habits drastically from their old habits that weren't working.


Over the last 10 years of training and consulting hundreds of women on nutrition, quite a few patterns started to emerge and I noticed most women were falling into many of the same traps. Some of them I mentioned above with the excess cardio, the time wasted doing crunches & situps, the bogus fat-burner pills, the worthless ab gadgets, the grocery store mistakes, and the failed diets time and time again.

Stephanie and Margo had also fallen into the same traps and struggled with their fitness for years due to these mistakes. But something changed immediately when they starting using the workout and dietary techniques that I revealed to them.

They finally started getting results and losing layer upon layer of ugly body fat after years of struggling to lose even a couple of pounds!

Change Your Methods Drasticallyand Your Body Will Change Drastically... Get Out That Bikini!

After finally changing her ways and adopting a new way of thinking about food, working out, and what she can achieve, Stephanie has lost over 70 lbs and literally made herself an entirely new person. She feels more energetic, looks about 10 years younger now, and is finally confident to wear whatever she wants out of the house now, after years of being self conscious.

Margo also lost 23 lbs so far and is feeling the best she has in over 2 decades after implementing these techniques that she learned in my system. She's actually enjoying food more now than ever before, yet still losing weight and firming up her entire body.

So What are Stephanie & Margo Doing DifferentlyThat Has Kick-Started Them Into a Whole New Lifestyle of Feeling Good & Looking Sexy?

Well, what they are doing is a uniquely designed full body program I put together called The Truth about Six Pack Abs.

After years of seeing so many frustrated people struggling with excess body fat and flabby abs and literally wasting their hard-earned money on worthless fat-loss products and six-pack abs gimmicks... I decided it was time to put together my own unique system to solve this problem.
Time and time again I even saw my friends and family just being flat-out scammed by the unscrupulous marketers in the fitness industry selling you all of this garbage that isn't going to do anything at all to change your body for the better... It's only going to make their wallets fatter!

What I did was put together an innovative scientifically-based fitness program that has finally revealed the truth about abdominals, stomach fat & love handles, and is helping tens of thousands of people around the world to finally conquer their struggle.

If you too can relate to this weight loss struggle you owe it to yourself to find out exactly what The Truth About Abs can do for you.