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 Workout Tips And Tricks

For a sexy female body,

1) Ditch the Lame Warm Up

Skipping rope and performing calisthenic exercises like jumping
jacks work the entire body, and prepare you neurologically for the
workout to come. This will allow you to get more out of each
workout.

2) Don't Be Afraid to Lift Heavy

I insist that all my female clients spend at least 2 days per month
dedicated to heavy lifting (75% of 1RM in certain cases).


3) Fight Hormones with Hormones

Use the power of lactic acid to locally attack stubborn
estrogen-based fat storage patterns.

4) Increase Training Density

Doing more work in less time has a number of incredible benefits:
increasing the rate of fat loss, aerobic and anaerobic training,
and an increase in work capacity.

5) Focus on your Assets

When it comes to squatting for your booty, go wide. For lunges, go
deep.


And for MEN,

1) Focus on Building an X-Shaped Physique

An X-shaped physique means: broad shoulders, a narrow waist, and
strong, well-developed calves.

2) Push Less, Pull More

We should focus more on the muscles of the upper back: latissimus
dorsi, teres major, trapezius, et al. These muscles, developed
correctly, will help pull your shoulders back, helping to create
the broad shouldered look that men find powerful and women find
attractive.

To prevent imbalances and help to create such a look, try to
maintain a 3:2 ratio of pulling exercises to pushing exercises.

3) Lift Heavy at Least 4 Days per Month

To achieve the increases, my clients all have at least 1 day per
week dedicated to lifting near maximal loads. In addition to the
aforementioned benefits, heavy training also leads to strength
increases, which has obvious implications for training in the
future.

4) Mix Up Your Training

For the purposes of getting lean, exposing yourself to consistently
changing stimulus is an excellent way to ramp up metabolism and
consistently increases the processes by which fat loss is made
possible.

5) Tame Your Hormones

To aid in shedding the love handles and creating a body worth
seeing naked, there are a few ways to improve insulin management
via supplementation and diet. More details on the blog...

Flatten Your Abs And Tighten Your Butt

A Fast Track Fat Burning Workout To Flatten Your Abs

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!

Here is a fast track fat burning workout(no marathon aerobic workouts here). What you will need is 1 kettlebell and your bodyweight that's it.

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?

Are you using total body exercises in your fat burning workouts? 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(adjust your rest times to your conditioning level). 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.

How To Get That Six Pack Abs Look For The Busy Woman

How To Get That Six Pack Abs Look. What do I mean when I say that? It's simple the six pack abs look is just what we talk about here. Tight fat free abs, a firm and shapely butt, slender thighs and just a gererally firm toned healthy body.

Today we are talking to Mike Geary of The Truth About Six Pack Abs program. So this is just about getting six pack abs? Yes and No. Mike teaches total body workouts which I love. Why? If you are looking to lose fat( how to get that six pack abs look!) or looking to add more muscle total body workouts are not only Efficient but highly Effective.

Okay hopefully I cleared up what how to get that six pack abs look means so lets talk to Mike.

JG: Let's get right down to it. Everyone wants a flat set of 6-pack abs, yet very few people ever achieve that goal. Why do you think there's so much confusion on the subject? Is it really all that complicated of a process?

MG: You know, it's really NOT that complicated... However, with that said, to get your body fat % low enough to really see a nice set of abs, it does take a decent amount of discipline with your food intake as well as a whole new level of intensity with your workouts than what most people are used to. The thing is, most of my clients always comment that the style of eating that I recommend is actually fun, and they feel more energy due to the more natural unprocessed healthy foods they're eating and more balanced blood sugar and hormone levels in their body.

The problem is that there's so much conflicting advice out there these days, it leads the average joe or jane to over-complicate things and end up totally confused about what's the best way to train and eat for six pack abs.


JG: You've said before that abdominal exercises such as crunches and situps are extremely ineffective when it comes to achieving a flat stomach, and that they can actually make your stomach look WORSE. Can you elaborate on that?

MG: Sure... First of all, let me make clear that I'm not saying that you shouldn't do any abs-specific exercises. Rather, my point of contention is that most people spend WAY too much time focusing all of their efforts on abs-specific exercises, instead of focusing their efforts on more effective total body workouts and exercises that stimulate a much greater fat-burning and muscle building hormonal response, burn more calories, stimulate the metabolism to a higher extent, and also indirectly work the abs to a decent degree anyway.

Let me give an example of how many people typically waste too much time on abs-specific exercises...

A lot of times I see the average joe or jane spending about 15-30 minutes of their total workout just doing tons of pointless repetitions of crunches, situps, leg raises, or some other "abs pumping" exercise. Many times this comes out to almost HALF of their entire time working out.

My point here is that this type of excessive abs training is really a waste of time training a relatively small muscle group such as the abs, when that time could have been better spent on total body workouts using exercises such as squats, deadlifts, clean & presses, lunges, upper body presses and pulls, dumbbell swings, snatches, etc, etc. Compared to spending that time doing abs exercises, all of the above types of exercises will give you magnitudes more results in terms of hormonal response, metabolism increase, calorie burning, etc... all while indirectly working the abs to an extent anyway.

After focusing the majority of your workout efforts on those types of more effective total body workouts and exercises, then it's ok to spend about 5-7 minutes directly training the abs with abs-specific exercises... but the point I'd like to make is that abs training should only be a small portion of your training program as a whole, and not the majority of it.

Also, back to the topic of crunches and situps in particular... Once you've got a decent amount of abdominal training under your belt, crunches tend to be one of the least effective ab strengthening exercises since they are actually a fairly low-resistance exercise. An example of a higher resistance abs exercise would be a hanging leg raise with a proper pelvic curl-up (different than what you see most people doing in the gyms, where they only raise their knees up).

JG: How often do you recommend an individual train their abdominals on a weekly basis? Is basic, straightforward training the best protocol, or are there advanced ab training techniques that will yield better results?

MG: I usually recommend incorporating abs-specific training into your routines about twice/week, and 5-7 minutes per workout. Remember though that you're also getting indirect ab work through most of the total body workouts that should be comprising the majority of your workout time.

Beyond the typical leg raises, ab bicycles, hip thrusts, ab pikes, crunches, etc... there are definitely ways that you can take your abs to a new level that most people don't even think of. For example, some of the best abs exercises aren't usually viewed as abs exercises at all...

A couple examples that come to mind are front squats, renegade dumbbell rows, mountain climbers, 1-arm snatches, and others. Front squats are typically viewed as just a leg exercise, but if you've ever learned to do a proper front squat, you'll feel a tremendous stabilization tension required in your abs due to the weight being shifting more to the front of your body compared to the back as in back squats. If you haven't done front squats in a while, or are just learning them, I guarantee if you do a few sets of them, your abs will be feeling it big time the next day!

Renegade rows are another example of an exercise that's typically just viewed as an upper back exercise. However, while you're rowing a dumbbell up from a pushup position while stabilizing your body with your other arm, there is an insane amount of tension and stabilization strength required in your entire abs/core area. This is another exercise that really surprises people at how much they feel it in their abs.

So there you have it How to get that six pack abs look. Total body workouts not only to tighten up those abs but lose body fat, get a firm butt, slender thighs and add some lean muscle.

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.