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 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...

Your Fat Burning Workouts Using Variety For Success

Someone asked me the other day which workouts should she choose to do. She was a little confused because in my articles I talk about weight training, kettlebells, interval training and bodyweight exercises. So I could see how she was a little confused.

My answer to her and all of you is use them all. You know the whole variety is the spice of life thing. When it comes to fat loss, gaining lean muscle and improving your fitness and health variety is your best path. Now I mentioned 4 different ways to exercise above do you know the combination and workouts you could put together?

Using variety will keep you motivated and focused on getting to your fitness and fat burning goals. I don't know about you but I tend to get bored easily and let's face it exercise isn't always the most exciting thing in your life. If you keep challenging yourself with new and different workouts you will start to look forward to them. Especially once you start seeing the rewards in the mirror.

The one small problem with using exercise variety like I do is you have to really plan ahead. Back in the old day's of doing the basic bodybuilding splits you went to your garage or gym or wherever you worked out and were going to do the same workout over and over.

I tend to go by feel sometimes just for whatever reason I might feel like doing a particular exercise or exercises so I do it. I don't want it to sound like I just jump into a workout not knowing what I'll do that day. I do have it planned ahead of time but I will deviate from the plan also.

What I want to give you here is how to incorporate a variety of fat burning and muscle building exercise programs to use. You do need to plan this ahead on at least a weekly basis.

Commit to Weight training Monday and Thursday use total body exercises. As an example:

#1. Deadlifts

#2. Pushups

#3. Clean and Press

Again these exercises aren't written in stone maybe for whatever reason I don't have the feel to do pushups I'll do Incline dumbbell presses instead.

Use heavy weights, keep your reps in the 4-8 range, 4-5 sets each (best for lean muscle gains and losing fat). Yes it is only 3 exercises but with these 3 exercises you have also worked virtually every muscle group, Workout with intensity, haphazard workouts give haphazard results. You workout for a purpose, burn fat, gain lean muscle and improved fitness and health.

Tuesday and Friday do some Kettlebell exercises - Use timed sets

Set a timer for lets say 5 minutes (this will depend on your fitness level adjust time up or down)

#1. Kettlebell Swings - do as many reps as you can in your time frame

#2. Kettlebell Snatch - same as above

With timed sets every workout try to do more reps than the workout before. You don't need to do 10 more reps if you can't even 1 more than your last workout is progression.

Wednesday and Saturday could be Interval Training.

Do some bodyweight circuits, Jump Rope, go outside and do some sprint intervals.

This is just an example of how you could set up your exercise week. No you don't have to workout 6 days a week this is just an example. You should set up your workout to your conditioning level. Keep your workouts short 45 minutes(for weight training) 20 minutes and under(for kettlebells and Intervals).

Like I said sometimes I feel like doing something in particular so I do it.

I guess in a round about way what I'm saying is if you say to yourself I am weight training today but I really feel like doing Intervals than do Intervals that day. You are motivated to do intervals not weight train that day. Chances are if you say I have to (instead of I want to) weight train you probably won't even make it through your workout.

Use this article as your guide. As I mentioned change out exercises for variety. Keep the workouts short (not only saves time but also helps keep you motivated). At my new web site Fat Burning Diets And Workouts we talk about all kinds of different exercises and workouts you can do. We also talk about nutrition and healthy eating, motivation and goal setting. Stop by and check it out.

Check out my new web site Fat Burning Diets And Workouts for more workout and diet articles. Thanks Joe