Flat Abs Fitness Training

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Copyright (c) 2008 Ed Scow

You want some abs, right?

You want to lose stomach fat and get a firm, flat stomach…maybe even with a little definition…maybe even a six-pack.

Who doesn’t? I know I do. That’s why I work so hard to get and maintain my physique.

It was tough, but it’s not impossible. I’m sick of hearing people say they don’t have the genetics to lose stomach fat and get a firm, flat stomach, let alone get six-pack abs.

That’s a bunch of crap! If you’re reading this, you can lose stomach fat. As a matter of fact, you can lose as much stomach fat as you want and even get that six-pack.

You just need to do things differently than you are right now.

First, if you’re not doing anything…do something. Sounds stupid, but you’d be surprised how often I need to tell people that.

Second, you need to stop doing crunches, sit-ups, twists, leg lifts, etc. Doing hundreds and thousands of those exercises every week will not help you lose stomach fat, let alone get a flat, firm stomach and they especially won’t help you get a six-pack. Not when you have a layer of flabby goo sitting on your waist line.

You need to burn the fat off your stomach and to do that you need to eat right and you need to do fat burning full body workouts.

Here’s an example of a fat loss workout I just gave to a client that was specifically designed to help him lose stomach fat and get six-pack abs.

Perform this workout as a circuit and do as many circuits as you can in 15 minutes. Do this circuit before your regular workout when you’re still fresh 2-3 times per week for the next 4 weeks.

1A) Dumbbell Split Squat – 10 reps per side

1B) “T” Push-up – 10 reps

1C) Overhead Squat – 10 reps

1D) Cross Body Mountain Climber – 30 seconds

1E) Push-up w/Dumbbell Row – 8 per arm

That workout will work your entire body, and each exercise is designed to put extra emphasis on your abs. If you do it right, you will feel it in your abs and you will lose stomach fat.

As far as fat loss nutrition and fat loss cardio go, here’s the easiest things I can tell you. When it comes to nutrition, you’ve got to eat lots of fresh fruits and vegetables, no juices sorry, limit any food that comes in a bag or box and cut your dinner portions by about 25%.

For cardio, stick with interval training rather than boring steady state cardio that lasts for hours upon hours on end. Interval training is proven to burn more stomach fat than steady state cardio and has helped virtually everyone I’ve ever trained lose stomach fat fast.

Now that you are armed with that fast six-pack abs workout designed to help you lose stomach fat, plus you’ve got a little more advice when it comes to fat loss nutrition and fat loss cardio…get to it!

Do the workout and eat more fruits and veggies and you will see dramatic results in terms of stomach fat. You will have a firm, flat stomach and who knows you may even get that six-pack.

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If you struggle to reduce your belly fat, so that you can uncover those elusive six pack abs, then I’m going to reveal in this article why you haven’t been able to make progress with this area of your fitness.

A couple major problems I see as a fitness professional are that most people who are trying to lose stomach fat:

1. Most people spend way too much of their exercise efforts focusing on cardio based workouts, when in fact, a properly designed, high intensity strength training routine causes a much better hormonal response and metabolic rate increase than cardio based workout programs.

Also, as long as the strength training workout is designed with the right types of full body multi-joint exercises, and with the right types of rest intervals and intensity, you can actually burn as many calories (if not more calories) than with a typical cardio workout.

2. Another problem is that many people still think that they should be spending all of their workout time doing exercises that specifically target the stomach area and obliques. I think you should understand by now that spending all of your time doing exercises targeting the abs doesn’t do much to burn the fat off of your stomach and love handles area.

Again, your time in your workouts could be much better spent by focusing on strategic strength training exercise combinations and full body training that will result in a much better decrease of body fat over time.

3. When it comes to diet, many people try to follow some sort of fad diet that restricts a certain macronutrient too much… like extremely low fat diets, or super low carb diets. The fact is that your body needs all of the macronutrients and food groups to maintain proper balance and build muscle and burn fat most effectively. Trying to eliminate certain food groups or macronutrients in general sets most people up for failure.

The main focus should be on avoiding processed foods, artificial ingredients, trans fats (hydrogenated oils), high fructose corn syrup, and other junk foods, while focusing on a whole-food organic diet full of variety and high nutrient density.

Many times when people get past the fads and gimmick diets and start to eat in a balanced whole food manner, a lot of the problems they were having start to take care of themselves, and the body fat starts to melt off, energy levels increase, and hormones are back in balance.

See below for more of the key secrets to flattening your stomach and bringing out sexy flat abs for life.

It is essential to understand the biology of the abdominal muscles before beginning a training programme or routine in order to prevent injury and so that you can better understand the way in which each exercise benefits you and which part it benefits. The abdominals, in relation to other body parts, are relatively simple. There are four main parts and each need to be worked and toned in order to achieve the flat and firm abdominals that you desire.

The abdominal muscles are located between the ribs and the pelvis on the front of the body. The four abdominal muscle groups combine to completely cover the internal organs.

The abdominal muscles are more important than many believe and they most importantly support the upper torso, allow movement of the upper body and hold organs in position by regulating internal abdominal pressure.
The four main abdominal muscles are:

Transversus abdominus – This is the deepest muscle layer. Its main roles are to stabilise the trunk and maintain internal abdominal pressure. It also compresses the abdomen.

Rectus abdominus – Slung between the ribs and the pubic bone at the front of the pelvis. This muscle has the characteristic bumps or bulges, when contracting, that are commonly called ‘the six pack’. The main function of the rectus abdominus is to move the body between the ribcage and the pelvis.

External oblique muscles – The external oblique is situated on the lateral and anterior parts of the abdomen. The external oblique muscles allow the trunk to twist, but to the opposite side of whichever external oblique is contracting. For example, the right external oblique contracts to turn the body to the left. It also functions to compress the abdominal cavity, which increases the intra-abdominal pressure.

Internal oblique muscles – The internal oblique muscle is the intermediate muscle of the abdomen, lying just underneath the external oblique and just above the transverse abdominal muscle. These flank the rectus abdominus, and are located just inside the hip-bones. They operate in the opposite way to the external oblique muscles. For example, twisting the trunk to the left requires the left hand side internal oblique and the right hand side external oblique to contract together.

The structure of the abdominals may seem incredibly boring, and perhaps they are, but it is essential to understand before embarking upon an abdominal training programme.

One final thing we must understand is the function of the abs. You may think the only benefit of firmer abs is that you will be presenting a more toned body image but more importantly however, firm abs have strong links to preventing back pain and back injury. The abdominal muscles are key components to providing strength and support to keep the body upright and for movement.

Now that you understand the biology of the abs, you can now begin your abdominal workouts and abdominal exercises so that you can lose the excess abdominal fat that has plagued you for years.