Flat Abs Fitness Training

Marlton, NJ (PRWEB) July 16, 2007

With nearly 2/3 of the adult population in the US classified as overweight or obese, it has become a very rare occurrence these days to see virtually anyone with the six pack abs appearance that is so yearned for. Unfortunately, it seems that the masses still go about their quest for a sexy stomach in the least effective manner possible.

The fact is that typical crunches, sit-ups and side bends have almost nothing to do with truly attaining that flat stomach and sexy abs that everybody wants, but most struggle with. It’s true.

According to Mike Geary of Marlton, NJ, Certified Nutrition Specialist, Certified Personal Trainer (CPT), author of the internationally best-selling e-book, “The Truth about Six Pack Abs” and founder of TruthAboutAbs.com, most people are simply wasting their time with hundreds of crunches, sit-ups and other direct ab exercises while trying to flatten that stomach.

The real secret, says Geary, is in choosing exercises and workout combinations that stimulate the metabolism and give more of a fat-burning hormonal response, in order to more easily strip off the excess belly fat that is covering up those abs.

For losing belly fat to slim down that tummy much faster, Geary prescribes throwing the crunches out the window for the time being, and instead focusing on multi-joint full-body exercises that give you a much better calorie burn and metabolism increase. For example, exercises such as lunges, squats, mountain climbers and other similar exercises are much better for burning belly fat than ab exercises such as crunches or sit-ups.

Here’s an example of how these three exercises can be combined into a time-effective 10-15 minute workout that will blast that excess belly fat off of your abs faster than ever before and can be done right in your own living room:

Example Bodyweight Exercise Circuit

Take note of the time, or start a timer, then repeat the following circuit as many times as possible in 10-15 minutes

1. Bodyweight squats — 8 reps each set

2. Bodyweight lunges — 6 reps with each leg per set

3. Mountain climbers on floor — 30 seconds for each set

Take no rest between exercises in the circuit, and then rest 30 seconds after each rotation through the circuit. Keep repeating the circuit for 10-15 minutes straight. If you’re a beginner that never exercises, just go for only 5 minutes for the first week or two. For everyone else, try starting at 10 minutes for the first week, and slowly work up to 15 minutes of these high intensity circuits thereafter.

For some, a 15 minute workout might not sound like much, but this type of high intensity combination workout is guaranteed to be more effective than the typical waste of time abs machines and ineffective ab exercises. Bye, bye belly fat.

Exercise Descriptions

1. Bodyweight squats — Start with a foot stance slightly wider than shoulder width. Initiate the squat by pushing the hips back, and then squatting down until your thighs are approximately parallel to the ground. Then push yourself back up to the starting position. Important tip: always think about “sitting back” into a squat as opposed to just “squatting down”.

2. Bodyweight Lunges — Step forward with one leg at a time. Take a long enough step so that at the bottom of the lunge, your shin is vertical and your thigh is parallel to the floor. Alternate legs and repeat.

3. Floor mountain climbers — Get down into a pushup position on hands and toes. Quickly start alternating your legs by shuffling your feet in and out. Your knees will come in close to your elbows on each rep. Move swiftly. This is meant to be a fast paced exercise. Keep moving for the recommended time period (30 seconds each set).

This was just an intro to the full body philosophy of fat loss. The Truth about Six Pack Abs manual contains all levels of advancement from beginners to super-studs and bodyweight workouts to gym-based free weight workouts. In addition, the most important portion of the manual deals with nutritional strategies for losing body fat to achieve a low enough body fat percentage for visible abs.

The following page contains a free fat loss & metabolism raising report to help both beginners and advanced fitness buffs break out of their fitness plateau.

Mike Geary is also the founder of the website geared towards busy professionals looking for fast 4-minute dumbbell and bodyweight home workouts.

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do you know what is the The #1 Rated Abs Program on the Internet ?

do you know WHY this book already sold more then 500,000 copy’s all around the world, 300,000 in united state alone ?

do you really want to know how to make 6 pack abs ? ?

#1 Rated Abs Program over the Internet is “the truth about 6 pack abs” by the author Mike Geary.

THE REASON that this book is the #1 best seller and sold over HALF A MILLION copy’s all over the world is:

THE PROGRAM IS
THE PROGRAM
THE PROGRAM WILL ACTUALLY

if you REALLY want to know how to make 6 pack abs, so here a pick of what you’ll know.

learn how to make 6 pack abs.

Inside the book about how to make 6 pack abs you will find discover:

A few Shocking foods that will burn your belly fat.
2 “healthy” foods that you probably eat and should NEVER eat again (they can actually increase stomach fat).
Motivation tips and secrets for life long fitness success.
One very unique “trick” that will make you reduce junk-food cravings.
Weird and effective workouts that burn abdominal fat faster than any typical “cardio”.
The TRUTH about getting flat abs without bogus “fat burner” pills.

Something about how to make 6 pack abs that :

If you want to know how to make 6 packs abs, there is something very important that you must know.
Please, try to pay ALL YOUR ATTENTION:

If you want to SEE any 6 pack abs, YOU MUST LOSE BODY FAT.

Got it ? let me be clear on that one.
You can work out 24/7, all day long, doing thousand of sit up a day, as long as you still got the Fat around your stomach you wont be able to SEE any abs, even thought you may got it.   Make sense ?

In the book “the truth about 6 pack abs” Mike Geary will not only show you how to make 6 pack abs but he will also show you the way to actually SEE them, by losing body fat in ways i’m almost sure you never tried before (i know i havn’t)

His name is
Mike geary is a recognized Platinum Expert Fitness Author by ezinearticles.com, and have had dozens of fitness articles published on over 1,300 fitness websites around the world.

H’s also been selected as a contributing author to the popular Muscle & Fitness Magazine & Oxygen Magazine.
You may have also heard him as a guest speaker on various radio shows throughout the country.

Mike is working in the fitness industry, he is a Certified Nutrition Specialist and a Certified Personal Trainer specializing in body fat reduction strategies and functional strength and power training.

Mike hold a Bachelors of Science degree from Susquehanna University in Selinsgrove, PA.

“Mike, I’m truly excited after starting your program. After reading through all of your info, I can’t believe how many things I was wasting my time with or even just doing plain WRONG! I’ve definitely been doing all of the wrong types of cardio and the wrong types of strength exercises as well.

Thanks again for giving me this much-needed education into a very important topic… my health & well being (not to mention looking great also!)”

-Sandra Torrez, San Antonio, Texas

“Hello Mike,

I have just finished reading your ebook, and I have to say that it’s GREAT! I have learned a lot. There are a lot of misconceptions that I had throughout the years: however, your thorough explanation has set me straight. By the way, I did the level 1 work out today, and I have to say, WOW! I can really feel my abs!”

Sincerely,
Helsa Wong, Canada

Read more then 50 different testimonials of people who read the book
and already know how to make 6 pack abs.

READ MORE AND GET FREE 3 FREE LIMITED TIME BONUSES

Six pack abs seem elusive to some people. It’s time to get your abs truth now with avoiding the six pack abs myths. Here are some myths about how to get six pack abs whether they are true or not. If you want to have great abs and a great body, then you need to avoid falling into these six pack abs myths.

FIRST THINGS FIRST

People say the best time for getting serious about working on your six pack abs is in the summer.  They think that you will burn off the fat faster, because the heat will cause extra sweating – which leads to weight loss more rapidly when you exercise.

Hmm.  Sounds cool, but not so.  You really should exercise year round to get and keep your great six pack abs.  Your body works hard on building your six pack abs whatever time of the year, whether hot or cold.  This way you can enjoy the benefits of having great abs all year long!  Plus you will be healthier overall.

People tell you to avoid fatty food to get your six pack abs.

Not so.  You don’t need to avoid all fatty food.  Some fats are actually good for you – not fried chicken or french fries though.  Just avoid the fatty food that is not good for you.  Essential fat like that contained in olive oil, nuts, avocados, (to name a few) are actually good for you.  So make sure you include some of the healthy fats – just not too much.

People tend to think that you need to just work out on the abdominal muscles and reduce fat in that area to get six pack abs.  Think spot reduction.

Whoa!  You must work out your whole body!  One part of your body always helps out another.  If you have one area stronger that another, you’re just asking for trouble.  Besides, you burn off your fat more efficiently when you exercise your whole body.  Think more calories burned = less fat around your abs = more progress on those six pack abs!

How about working out extra hard to get your six pack abs faster?

Sounds good, but your body does need a rest to be more efficient in burning fat and building your six pack abs. Working out hard core four times a week is good.  Use the other days to do light workouts. 

Give yourself variety.  Do yoga and have more fun exercises on the off hard core workout days.  Flexibility is healthy for your muscles. Even go site seeing, hiking, playing with friends or your children, swimming, etc.  Have fun.

You will get to your goal of having great six pack abs.  You will also get a strong body overall while you are at it. I hope you avoid the six pack myths because having your Abs Truth Now is important to your health.

Be Healthy,
Renee’ Barnes-Orozco

P.S. Please check with your doctor before starting a new diet or exercise routine.

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from Ultimate Six Pack Abs Workout Megamix (Fitness, Cardio & Aerobic Session) “Even 32 Counts”

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If you’ve been doing ab exercises in hope of shedding those unwanted pounds around the middle, I’m afraid I have some bad news…

You’ve been lied to.

That’s right. NO tummy exercise on its own can get rid of your belly fat.

Despite what you see on T.V. or read in the popular fitness magazines, you can not…you will not lose stomach fat by doing stomach exercises.

You see, these companies prey on your fears and insecurities. They use fit, attractive people to make you believe that if you use their product or follow the routine found in their magazine, you will somehow look like a highly paid fitness model.

In the end, only your wallet looks slimmer.

Think about this for a moment. How does your body know to burn fat from just your stomach? And how funny would you look if, after doing a few hundred crunches a day, you had a “ripped” set of abs but the rest of you remained fat?

When you gain fat weight, your body stores it according to your genetics. Some people store fat around the middle, while others store it in the hip, legs and butt.

Ab exercises – or any strength training exercises for that matter – have one purpose and one purpose only…to strengthen your muscles. Yes, exercise helps burn calories but nutrition plays the biggest role in your weight loss efforts.

When you lose fat, you lose it all over, with your trouble spots being the last to disappear. Unfair? Maybe. Frustrating? You bet. So how do you rid yourself of that pesky pooch?

Combining a balanced nutrition plan with regular strength training and cardiovascular exercise provides the quickest and most reliable results.

Some important guidelines for weight loss success include…

-Eat 5-6 small meals a day, never going more than 4 hours without eating something. Doing so helps keep blood sugar levels in check which in turn allows your body to burn fat more efficiently. And in the long run helps minimize your risk of developing type II diabetes.

-Eat adequate amounts of protein with each meal and snack. Unlike carbs and fat, your body can not store protein for future use. So you must provide it with a steady supply throughout the day for proper maintenance and creation of tissue.

-Eat mainly high quality, fiber-filled veggies and fruit as your carbohydrate choices. Studies show a strong link between obesity and the amount of refined carbohydrates a person eats. Limiting the amount of refined carbs you eat may be the single most effective thing you can do.

-Include healthy fat at each meal and snack. It will help keep hunger pains and cravings to a minimum. Be sure to include Omega 3 fats in your diet. Your body needs them to survive and thrive but does not produce them on its own.

-Cut out all drinks containing sugar. That includes pop, sweetened ice tea and all fruit juice. Yes, juice. You may be surprised to know that 8 oz. of orange juice has the same number of grams of sugar as 8 oz. of regular soft drink. And if you’re concerned about missing out on your vitamin C, take a pill – a multivitamin pill that is.

-Perform 2-3 strength training workouts each week that work the entire body. For many busy people, full-body workouts promote consistency and ensure that all the major muscle groups get equal amounts of attention.

-Finally, work towards being able to complete three to five cardiovascular workouts per week. And be sure to work at the right intensity. On a scale of 1-10 with 10 being all out effort, strive to work in the 7-9 range for most of your workout. When I talk to people who exercise regularly but are not making any progress, it’s often because they don’t work hard enough.

Some people ask me if you have to workout to lose weight. My reply is “No”. But it helps build strong muscles and bones. Something we all should be concerned with, especially women. Exercise also helps improve flexibility -another important component of overall health and fitness.

Others would rather just exercise and not change the way they eat. Unfortunately, this approach rarely works. When you can eat a 250 calorie chocolate bar in less than five minutes but need to walk for more than half an hour at four miles per hour to burn those calories off, you begin to see the problem with using just exercise to lose weight. The fact of the matter is, you can’t outrun your mouth.

In the weight loss world, knowledge really is power. The next time you hear or read of a product claiming to give you a flat, sexy stomach, remember that no machine…no ab exercise will do it on its own. You must combine a balanced nutrition plan with an effective exercise program.

Are you interested in achieving a truly sculpted look like a celebrity or sports star? Although you may not readily admit to it, you probably have wondered how to get ripped abs and how best to achieve a rock-hard physique. This is an answer the vast majority of people would love to know.

However, remember that getting ripped abs is not something that will happen overnight, requiring serious time and dedication.

1. Lose the excess fat from the stomach. You will need to lower your body fat percentage to less than ten percent in order to show off the ripped abs you will achieve.

2. Reduce your total daily calorie intake. In order to best do this, refrain from consuming foods high in refined sugars or saturated fats. Furthermore, consider starting a diet high in protein and fiber. Also, remember to drink plenty of water and refrain from any sodas or other sugary drink.

3. Engage in intense cardio workouts to help burn through the fat. You should engage in a cardio routine no less than three days per week. Some cardio exercises you should consider doing are treadmill jogging or enrolling in a fitness class.

4. Once you have shed off the fat, concentrate on developing on building your abs. Begin with abdominal exercise like reverse crunches, abdominal crunches, knee raises, and side raises. For faster results, consider hiring a personal trainer or enroll in a class where an instructor can assist you.  They will be able to show you other ab exercises you can do that will help you.

I’m def. not a running nor soccer/basketball person. What other sports can I do to get flat abs and toned thighs? I need to slim down for my dance in 3 months.