How to get Flat abs

How to get flat abs

One of the biggest goals for someone on a diet is to get rid of their “belly” and have visible abs. A lot of big companies take advantage of this and release “quick results” products and pills. They show a young athletic person using the product and it makes you think that it works. Truth is that these people don’t use these products to get their great bodies. Why? Because then they wouldn’t have great bodies!

This article will discuss how to get rid of your belly fat and get visible abs showing.

The first myth to dispel is that sit-ups and crunches don’t give you a 6-pack. Sure, they strengthen your abs, but you still can’t see them. When a company sells a product that trains your abs, they are basing it on the false concept of “spot reduction”. This is an idea that if you work a certain body area, then fat will be used from there. This is definitely not true though. When you exercise, fat is burned from all over your body and not just one place.

So what exercise you do to do to get flat abs? Well any cardiovascular exercise is great. This includes running, swimming, cycling and anything that gets your heart beating fast for 20 minutes plus. Not only does this burn the fat you want to help get visible abs, but it burns a lot more than you would when doing sit-ups.

Another area to look at is your eating habits. To lose fat you need to have a high metabolism. You can do this in several different ways.

The first great method is to eat more meals, but less in each one. This will keep your body digestive system active and use more energy processing your food. You will also be less hungry, so less likely to eat foods that are bad for you.

Another method is to eat low GI foods. These are foods that are harder for the body to digest so, 1) More energy is put into it. 2) The energy is released slowly, so there isn’t an excess to store as fat.

The cardiovascular exercise already mentioned is also one of the most important methods to speed up your metabolism.

Adding to this is resistance exercises. This is exercises done with weights to try and build muscle. Muscle in your body is basically like lots of machines and they constantly burn energy. The more muscle you have, then the more energy and fat you will burn. Your metabolism will increase dramatically as a result of this type of exercise. Many women avoid it because they don’t want to be muscley. However they don’t have to worry, because women’s bodies are not designed to build muscle. If you ever see muscley women, then it is most likely a result of steroids.

So for visible abs and a flat stomach, follow the simple, but proven steps above and you will reach your goals.

LoseWeight Diets is a site aimed at helping people lose weight for good!

My Keys To Gaining Muscle And Losing Fat

If you want to learn my personal keys to gaining muscle and losing fat, keep reading because I will reveal them below.

Last night, I had the pleasure and opportunity to attend one of Dave Ramsey's "Financial Peace" seminars here in Portland, Maine.

For those of you who do not know, Dave Ramsey is a financial consultant, best-selling author, and popular radio talk show host. I highly recommend that if you get to see him speak in person, that you go. He is phenomenal!!

He spoke of a couple of things that really got me thinking about how things really work in life if you just follow certain principles.

Now, I often go to seminars, not only for my personal benefit, but so that I may relay any information I learn that may be useful to my clients and newsletter subscribers in my business.

Last night was no exception.

Dave first mentioned that, if you want to achieve wealth and become finacially independent, you must learn from other rich, wealthy people, not from people that have their own opinions but nothing to show for it.

I thought of this point in fitness as well.

It seems everyone has an opinion as to what should be done and what works, but how many people have actually put it to action and have done what they know so much about.

I can remember growing up, hearing my family doctor tell me how important exercise was to health, yet he was extremely overweight.

So, to put Dave's advice on modeling others into gaining muscle mass, seek out those that have already achieved what it is you want and copy some of the things they have done.

It worked for him in his life, where he learned certain principles from wealthy people that worked and when he applied them in his own life, he became a millionaire many times over.

Dave also talked about certain truths with money, laws that must be followed if you want to achieve true wealth.

These are laws that, much like the law of gravity, occur whether you want them to or not. If you jump off a building, the law of gravity will occur and you will hit the ground, no matter what.

He called these laws "No Matter Whats" because they work every single time, NO MATTER WHAT you think about them.

I though about this point as it relates to fitness and I realized that there are also many "No Matter Whats" in the fitness and exercise world.

I thought about many of them and that if you just followed them, they would work, NO MATTER WHAT!

Here is my top ten list of NO MATTER WHATS for gaining muscle and losing fat. I thank Dave Ramsey for the insight to realize that weight loss also has many "laws" that govern it.

Here are ten I thought of immediately:

1. No matter what...if you stay positive and persistent, you will WIN in your efforts to gain muscle.

Those people that "keep on keeping on" are winners in all they set out to do. They may not win every single time, but it sure likens the odds they will. So be positive and have persistence. Besides, what's the alternative, being negative and quitting?

2. No matter what...if you take SOME form of action, you will be better off than not doing anything. Gaining muscle occurs by being active. You must lift weights to gain muscle. You must work out regularly.

Taking some form of action will get you further ahead than over-analyzing the situation to death and not moving at all!

3. No matter what...people do not see great results because they "know not what to do." In order to get in great shape and gain muscle, you must understand the HOW behind it. Educate yourself on the principles of gaining muscle and you'll never have to hire a trainer again(wait, then I'll be out of business).

4. No matter what...you must have fun in your fitness routine or you will not want to stay with it for long. Most of you know that optimal fitness is a life-long process. Can you imagine doing something you do not like for your entire life? (besides your job?) Have fun with your workouts!

5. No matter what...eating small, well-balanced and nutritious meals or snacks every three to four hours will get your metabolism operating more efficiently. Having a faster metabolism is vital to long-term fat loss.

6. No matter what...progressively increasing the amount of weight you lift over time will have a positive impact on how much lean muscle you build. Who does not want a little more muscle and a lot less fat. I have never had anyone tell me "Shawn, I am all set in the muscle department, can we add a little more fat now?" To gain more muscle, lift heavier over time.

7. No matter what... gaining muscle takes time. There is nothing in life worth having that happens overnight. Do be a get_____quick type of person.(You can fill in the blank.)

8. No matter what...you must create a synergy between proper nutrition, moderate aerobic exercise, and intense, brief weight-training. You must do each one well, and they will come together to produce incredible results.

9. No matter what...gaining muscle and getting in shape requires a lifestyle change. You cannot expect to continue those things that got you overweight or out of shape in the first place. To get better, you must do better. You must change your habits so they support you, not hinder you. So cut your ties to them!

10. No matter what...if you want it bad enough, you can achieve it. To take what Dave finished with last night, and put it into my own weight loss and fitness terms:

Gaining muscle and losing fat is "Whatever you will it to be." The choice is yours. You can make it happen. Or you can quit. The choice is "whatever you will it to be!"

Build Muscle Lose Fat - 4 Tips

If you are on the road to losing weight but are worried about depleting the muscle mass you have worked so hard to build, you are not alone. Many people share the same concern. There is actually no reason for you to have to risk losing desirable muscle mass just so you can shed a few pounds of fat.

Imagine the way you would look with less fat but with a stronger, sleeker overall physique. You would feel great about yourself and you would have no trouble attracting the kind of mate that you want. Achieving these kinds of results is not a matter of working hard: it is a matter of being smart about how your exercise and how you eat.

Here are 4 tips for building muscle and losing fat at the same time.

Tip #1: Realize that both goals can be reached: It is true that if you try to lose weight just by dieting alone, you will not be able to feed your growing muscles properly. However, there are proven ways to actually lose fat while achieving your goal of much greater muscle mass for a stronger, healthier looking physique.

Tip #2: Load up on protein after you leave the gym: Okay, so one of the secrets I am going to share with you is that food is definitely part of the solution to your dilemma. Try this: within 30 minutes of finishing your workout, eat or drink plenty of protein. This way, you actually rebuild your muscles while they are in that broken down state, allowing them to rebuild faster and stronger. And, protein itself is not a major contributor to your fat cells, so you will not be adding back pounds of fat, but instead just be feeding your growing muscles.

Tip #3: Eat according to your training schedule: This one seems obvious but it is easy to ignore out of force of habit. Here it is: eat more on the days you work out at the gym, but sharply reduce your total caloric intake on the days you do not. This advice can be hard to follow because it is easy to view your eating and workout routines as separate. You need to start seeing them as linked. Once you do, you will begin to eat according to what your muscles need rather than what habit dictates. This will be a natural process as you actually learn to notice your internal hunger signals respond to the amount of working out you are doing in the gym or on the field.

Tip #4: Consider creatine: Contrary to what some people believe, creatine is not a steroid. Rather, it is merely an amino acid, which is the building block of protein, and as you know, protein feeds muscle. Creatine is a naturally-occurring substance and can be even found in steak (L-Creatine, to be exact). Before trying creatine, consult with a nutritionist to be sure it is right for you.

By educating yourself and taking the right steps, you can actually increase your muscle mass while shedding fat for that bodybuilder physique. Looking sexier and healthier is more a matter of doing things right than working harder. Take the right actions in terms of exercise and diet and you will be on the road to a better-looking body in no time.

Abdominal Weight Loss. . . Losing Fat From Your Middle

As an exercise guru once stated, "Everyone's got Ab's you jus' need to show em". From the frantic efforts in gyms and obsessions with the so elusive six pack, it seems many never quite got what he meant.

The most noticeable part of a fat person is quite often the stomach but its disadvantage is much more than cosmetic. And apart from being concerned about the loss of aesthetics, it is also reasonable to get concerned of a fat midsection

A fat abdomen not only results to larger pant sizes, it is also a serious health issue. It points to your state of degenerating health. Accumulation of body fat mainly around your midsection (commonly referred to as apple shaped, as opposed to pear shaped that has fat around hips, buttocks and thighs) is more dangerous than any other fat distribution. It is associated with increased risk of heart disease, Type II diabetes and other diseases that often accompany obesity.

However the notion that you can lose fat specifically from the stomach area only is unfounded. Spot weight reduction is really a myth. You just cannot loss weight from one specific area of the body. A good example of how one loses body fat is given by the fat-loss expert and body builders, Tom Venuto.

He explains losing fat is like empting a swimming pool. The last part of the pool to get covered by water when filling it up will be the first part of the pool to show up when emptying it. On the contrary the first part of the pool, the deep end, which fills up first, will be the last place to empty.

Another example would be the loading of a truck container with sacks of potatoes. The first sacks to go into the container will be at the furthest end. The last sacks would be closest to the door. On unloading the first sacks to be loaded will be the first to be unloaded while the first to be loaded will be the last to be unloaded.

Similarly in losing weight the last place you deposited fat will be the first place you lose in. And the first place you deposited fat will be the last place to lose it.

Unfortunately, for most of us, the first place we deposit fat is in the abdominal area. This is particularly so for men. Women tend to have first deposits in thighs and hip area also. This distribution of body fat then translates to mean that abdominal fat is usually the last body fat to be lost.

Though this is roughly the way the body distributes fat, obviously it is not as simple. Your body does not store fat at the abdomen and say, Ahha! That's full, lets' start depositing in the under arms. But on the other hand, it doesn't necessarily distribute body fat equally around the body. Depending on your genetics the body will deposit fat in different parts and at different rates. Often some part will have more deposits than others. However you will rarely see a fat person who does not have a large abdomen.

To see your abdominal muscles you will need to cut down on your total body fat. More crunches will just not do it. Yes the crunches do develop the muscles, unfortunately they will still be under two inches of sub-cuteneous fat. And most likely a one pack was not exactly your idea of attractive.

Taking Action To Build Muscle and Lose Fat

Building muscle and losing fat is 80% behavior and only 20% know-how.

So by taking the steps of accepting responsibility, identifying specifically what you want to achieve, and choosing to make the commitment to go after it, our natural progression of movement leads us to the point of taking action to achieve your dreams.

In fact, procrastination is the killer of your dreams.

After you identify what you want, you must start heading towards those goals in well-thought out and planned action steps. When I chose to go full steam ahead with competing in a bodybuilding show, I still had to take action and move towards my goal.

After putting all of my goals and a schedule on paper, I still had to put one foot in front of the other and actually start the physical process of getting ready for the show.

I had to do the shopping for what little food I could eat. (Dieting for a bodybuilding show is extremely different than dieting for long lasting and permanent weight loss. I actually advise people to eat MORE if they want to lose weight for the long term.

It just has to be more of the good stuff, more often. Not more of the junk food. So if I scare you with my talk of eating very little, I am simply making reference to my bodybuilding competition, which, unless you are a glutton for punishment, I wouldn't recommend :-)

I had to get to the gym each and every day. I had to perform my weight training routine. I had to perform my cardio routine. I had to practice posing. I had to shave my body hair and start tanning.

I had to take consistent action each and every day towards the goal I had set for myself. All the planning in the world is useless if you fail to act upon those plans you have.

I am sure you've heard the saying "Good things come to those that wait," but I'm sure that those things are just the leftovers from those that hustle.

To get what you want, you have to go after it.

Procrastinating and not taking action will destroy any chance you have of attaining your best body ever.

But there is also another reason why people do not reach their fitness goals. It's because the act of doing something at this moment is more painful than the pleasure of doing nothing.

Getting up early to go jogging is more painful at that moment than being a bit overweight in the future.

That's why it is so important to find the specific reasons you want to lose weight. They have to be so wanted, that you will put up with short-term pain to receive long term pleasure.

Soon, by linking up all that pleasure to what you are going to look like, feel like, and be like when you lose weight will begin to have an influence on those things you have to do right now to lose weight.

Meaning, every time you have to do a cardio session, or a weight lifting session, you will begin to link pleasure with doing it and pain with not getting it done.

We've all had the experience of linking pleasure with doing something and pain with not, or vice versa.

It will be painful to finish up that report for work when we could just sit back and watch the game on TV.

Have you ever gotten an advanced notice from a teacher about a research paper that would be due in three weeks?

Did you go home that night and start the paper? Of course not. Did you do it over the first weekend? Nope.

If you were like me, you probably started it three days before it was due. Why? Because it was more painful doing it early and more pleasurable putting it off.

But what happens now that the deadline looms and gets closer? It is more painful putting it off and more pleasurable (passing the class) finishing it.

The role has reversed, what once was pleasurable procrastinating has become painful.

So to attain your best body ever, you must realize that procrastination can mean the difference between success and failure.

The Law of Momentum is one of the most powerful laws you can use to achieve your goals. On the other hand, the Law of Inertia is one that can sabotage any likelihood of you achieving your best body.

Simply put the Law of Momentum states that a body in motion will stay in motion unless acted upon by some outside force.

The Law of Inertia states that a body at rest will stay at rest unless acted upon by some outside force.

You can have and achieve anything you want in life if you are willing to take action to go after it.

This is what I did in my own life, I set out on a journey to discover how and why certain people were able to achieve great physiques. I knew that I too could achieve similar success if I just copied some or all of what they did.

I spent close to 2 years reading book after book on nutrition, exercise physiology, success, goal setting, and anything else remotely related to achieving physical health as well as success.

But all of those books would have been useless if I hadn't taken action and used what I read.

When you begin to take action, you will start the process of picking up momentum, like a snowball that gathers more snow as it rolls down the mountain.

Failure or success in building muscle or losing fat is not an overnight occurrence. It is an accumulation of small successes that add up. It happens one step at a time and one workout at a time. If you are persistent, you will be successful.

The Law of Momentum will keep you moving forward as long as the drive and determination are still there.

Of course, the Law of Inertia is lurking in the background, coaxing you and telling you how easy and satisfying it would be to just stay on the couch and not move.

This is why taking the first step towards weight loss is so hard, the Law of Inertia is holding you back.

Fear can paralyze you and prevent you from taking any action at all. That's why it's important to have a well thought out plan that you can take simple, small steps to build some momentum.

Once you get going, the Law of Momentum makes it easier to keep going.

When you start seeing "proof positive" results with your own body, the internal motivation to continue becomes almost unstoppable.

So get clear about what you want and start taking action TODAY!

The Best Tool For Losing Fat And Building Muscle

Resistance training is the best long-term tool for losing fat and building muscle.

The more lean muscle tissue you have, the more calories you burn at rest and on the move. The more muscle tissue you possess, the more energy your body will require to maintain that muscle.

It gets that needed energy from burning and utilizing calories. And again, the more calories you burn, the more likely fat loss to occur.

Muscle is a very metabolically active tissue. It takes a lot of work for your body to maintain it. Fat, on the other hand, takes no work to maintain. It just sits there, lumped together like, well, fat.

This is an important concept in weight loss because the more lean muscle tissue you can build, the more calories that will be burned off, without you having to do any extra work. Your muscle will burn off more calories 24/7 than if you didn't have that extra lean muscle.

This makes the case for why weight training, also known as resistance training, is so important to include in any weight loss program. Simply because if you can add a couple pounds of lean muscle to your frame, you're going to burn off more calories, even while sleeping, than if you didn't have that extra muscle.

The more calories you burn off at rest, the more likely that the calories burned off during exercise will create a calorie deficit in your body. A calorie deficit is a must for weight loss to occur.

Remember how weight gain occurs from consuming more calories than your body burns off during the day. Since there is no deficit of calories, your body does not have to dip into stored body fat to get energy. In fact, due to the surplus, it stores the extra calories as body fat.

If you create a calorie deficit, meaning, your body has used all of the energy from calories it has received from food and it still needs more (like to support muscle tissue) it is going to go after your fat stores to get that energy.

Fat is a highly condensed form of energy. So, when your body starts taking fat from fat stores to use as energy, that is how weight loss occurs.

Weight training may benefit any weight loss program, possibly more than any other component.

Weight training can be a future investment for permanent weight loss and weight maintenance because as you continue to lose stored body fat and gain lean muscle, your muscle will continue to aid in the calorie burning process.

As there becomes less stored body fat to use as energy, the muscle tissue will start to directly utilize the calories you consume on a daily basis.

Since there is now more muscle tissue than there is fat to utilize calories, chances of storing any excess calories as body fat is greatly reduced.

Resistance training may offer the most benefit of all to women past the age of menopause. It can help prevent or reverse the effects of osteoporosis by strengthening and maintaining bone density often lost by diet alone. So how much resistance training is necessary for long-term weight loss to be successful and to increase your lean muscle and strength? Not as much as you would probably think.

In fact, any more weight/resistance training than 2 to 3 hours a week may be counterproductive.

The best results I have witnessed while in the personal training field come from 3 sessions a week with weights, less than an hour each session.

Most people like the Monday, Wednesday, Friday approach to weight training. This leaves Tuesday and Thursday for cardio, which should be done separately from weight training.

Keep your weight training routine simple. It is more productive to focus effectively on a few tasks (exercises) than it is to work out with less intensity on many different ones.

On each set, try to progressively add a little more weight each time. Keep records of your weight lifts so you can try to outdo (progress) each and every workout!

Again, for the many weight loss and weight management benefits of weight training to occur, you do not have to stay for hours in the gym.

Give yourself 2 hours a week to do some form of resistance training.

If you cannot make it to a gym, invest in a pair of weight-adjustable dumbbells purchased from a nearby department store that you can use at home.

In fact, for less than the cost of a 3 month gym membership, you could probably purchase a great home gym set up with a couple pairs of dumbbells and maybe a bench and mat.

If that is even not within budget, simply lift what you have around the house, like water jugs (full, of course) or soup cans, or rocks from the garden.

Resistance is resistance and having your body progressively lift heavier weight will force it to become stronger and adapt to this demand placed upon it.

When you force your body to adapt to this resistance, it does so by creating new muscle tissue growth to handle the weight.

With this new tissue growth comes a new need for energy to maintain this muscle tissue. That is when stored fat is used and burned off.

That's why weight training is the best tool for losing fat and building muscle.

Daily Checklist For Building Muscle And Losing Fat

If building muscle and losing fat are goals you have, follow the steps in this article to achieve both in less time.

1. Set a goal for yourself and get real about achieving it.

Until you set a goal of how much body fat you want to lose and muscle you want to gain, you're just dreaming. I

It needs to be specific and written down. If building muscle and losing fat is what you want to do, you must be willing to achieve it at all costs. If you do not want to, you'll continue to give yourself reasons not to workout.

Get real and tell yourself that you are going to do this, no matter what. Before any other step, this is the most important one. If you are not real and serious about building muscle and losing fat, all of the steps in the world will not help you. YOU MUST SET A GOAL FOR YOURSELF.

You need a reason to keep going, to do cardio first thing in the morning, to skip that extra slice of pizza. You need a reason or you will not follow through. So, step 1, and the most important one at that, is to stop dreaming and start doing.

Tell yourself you are going to achieve your goal no matter what. Write down what you want to achieve and then go after it!

2. Drink your life away! (well, not really)

If you have ever doubted the importance of water, try going a few days without it. You can live weeks without food, but only days without water.

It is used in EVERY single physiological process your body undergoes. Its importance cannot be stated enough, especially when it comes to building muscle and losing fat. Shoot for at least a gallon a day, preferably more.

The inconvenience of constantly using the bathroom is a minor drawback compared to the benefits you will receive. Keep a bottle wherever you spend most of your day, at your desk at work, in your car, heck, wear a water bottle around your neck, but just get enough water.

3. Eat 5-6 small meals a day consisting of high protein, moderate carbs, and low-fat.

This is important in keeping your metabolism efficiently burning calories. Constantly grazing on meals every 3 hours will allow your body to burn off what it has consumed quicker and more efficiently.

Not only that, it ensures your body has enough protein needed for building muscle. Protein is the nutrient responsible for muscle growth.

Eating 2-3 larger meals will actually cause your body to store fat as a defense mechanism. Your body is not sure when its going to get its next meal so it tends to store more in case of perceived famine.

Make each meal consist of higher protein (builds muscle), moderate carbohydrates (fuel for the body) and low fat (energy and protection).

Make sure that every single time you consume something (besides water), it contains some protein and carbs, TOGETHER. So a slice of wheat bread w/ peanut butter is an example of protein w/ carbs. But remember to eat a protein/carb snack or meal every 3-4 hours to keep that metabolism running smooth.

4. Do INTENSE cardiovascular workouts 3-4 times a week.

This is where the majority of the fat-burning takes place. Nutrition is the other key. Treat your cardio days like you do your workouts. That means, put all of your energy and intensity into your cardio.

Do 30 minutes of cardio 3-4 days a week. During a session of cardio, warm-up for 5 minutes, then do 20 minutes at a high intensity pace. Then cool down for the last 5 minutes.

By intense I mean going at a fast enough pace where you are sweating, panting, huffing, puffing, turning red. Get your body out of homeostasis (everythings normal and in balance). Doing cardio for the sakes of doing it will not burn fat.

Going for a leisurely walk will not sufficiently burn fat, unless you walk ten miles. Riding a stationary bike while relaxingly reading the paper will not burn much fat. Hey, its only 30 minutes. Bust your butt for this time and the return on your investment will be great.

Choose cardio machines that get more of your body moving. The more you move, the more you burn. Stairmaster and running on the Treadmill are good examples. The stationary bike is o.k., but only your lower body is moving. The more your whole body moves, the more energy you expend.

5. Do INTENSE Weight training 3-4 times a week.

Do not mistake weight training w/ trying to burn fat. Weight training will not burn a sufficient amount of body fat. It's more for building muscle.

What weight training will do is help you burn fat in the future. When you add muscle to your frame, your body has to expend more energy (burn more calories) to maintain that muscle tissue.

So when you're at rest, even sleeping, the more lean muscle mass you have, the more calories you will expend. Weight training will not only strengthen existing muscle, but will add additional lean muscle tissue to handle any future demands placed on the muscle. The more lean muscle tissue you have, the more calories you will expend at rest.

6. Figure out your daily energy expenditure and reduce it.

Most people do not like to calorie count, me included. But in order to properly lose body fat, you need to determine your daily energy expenditure or caloric maintenance level.

You then need to reduce your energy consumption to be below your energy output. It's difficult to place a number on how much below your consumption you should go, because everyone is different.

A good place to start would be 150-200 calories below your maintenance levels. Then continue to observe the effects in the mirror to determine if this number needs to be changed. If you continue to see no results, try reducing your energy consumption to 300 calories below your energy output.

7. Instead of a 30 minute cardio session, do 2, 15 minute sessions.

This is definitely a tough thing to do because of busy schedules, but if it is possible, do a 15 minute cardio session first thing in the morning and another session later in the afternoon or early evening.

Research has shown that compared with subjects that did a 30 minute cardio session, those that did 2 15 minute sessions burned twice as many calories. Make each 15 minute session still very intense, which is easier to do if you are going 15 minutes.

Warm-up for 2-3 minutes and then go all out for 13-15 minutes, then cool down for 2-3 minutes. Once again, if you can fit 2 15 minute cardio sessions into your day (never on weight-training days), you will burn twice the amount of calories than doing a 30 minutes session.

8. Continue to up your weight (overload) when doing resistance training.

Remember that building muscle will assist you in the fat-burning process later on. The more muscle you have, the more energy your body expends to maintain that muscle, even at rest. In order to make constant and significant gains, remember to train intensely and for short durations. I like to call them bursts of exercise! Work no more than 2 muscle groups a workout, 3 workouts a week. Keep reps between 4-6.

This will cause you to maintain high enough resistance to add overload to the muscle, causing more muscle growth. Do only 2 heavy sets per exercise and keep workouts no longer than 45 minutes. Keep your workouts intense and to the point. Do it and get out of the gym. DO NOT DO YOUR CARDIO BEFORE OR AFTER WEIGHT TRAINING!

It's hard to focus intensely on both weight training and cardio in the same session! Do not rob one to pay the other.

There you have my 8 proven steps for building muscle and losing fat in less time

Burn the Fat Feed the Muscle-best Fat Burner!

There are billions of ways that you can get rid of that extra weight that you have that you want to get rid of. When it comes to losing weight it is not always easy to get rid of them. You really have to know the right ways to get rid of the weight if you want it to come off and stay off. Three easy ways that you can get that weight directly off is to go jogging everyday, eat small portions, and make sure that you go and do some exercises everyday.

The first easy way that you can get rid of that weight that you trying to get rid of are by jogging daily when you go out and when you jog you are burning tons of calories that you have built up in your body. The more calories that you burn the more weight you can eventually lose which in the long run will help you out by letting you get healthy.

The best way to make sure that you get rid of the weight is to go and run everyday at least one mile and then the more that you do it you want to challenge yourself and make sure that you are going further and further each time that you go out to run.

Another easy way that you can get rid of the weight that you have put on your body is by eating small portions because small portions is a great way to help you better your health. Also these will be able to help you diet so you will be losing tons of weight in no time.

If you sit down and look at how much you eat a day you will be in aw of how much that you really put into your body and if you are to cut this in half then you will really cut your body pretty much into half. Everyday that you go out and do some exercises it builds up your cardiovascular strength so the next day you can the next day go out and get it done easy and further.

The next easy way to make sure that you get rid of the extra weight that you have in those places around your body that you do not want. If you make sure that you get done some other exercises throughout the day rather than just running you will be able to get rid of that extra skin. A couple of exercises that you can use are crunches, push ups, and jumping jacks.

Those are the easy ways that you can get rid of that extra skin that you have throughout your body.

How to Get Six Pack Abs Simply

How to Get Six Pack Abs Simply
I want to show you how to get six pack abs in a very simple way. Most people really overestimate the difficulty of a process like this. Six pack abs aren't that difficult to achieve because we already have them now. They're just hidden under a layer of fat on our stomach. It doesn't seem like such a hard task now. All you have to do is lower your body fat percentage, so those abs will stick out. Dropping this fat, will make you look better and make you much more healthy. I'm going to share with you the exact methods that you need to do to know how to get six pack abs.
The most accurate saying I've ever heard on how to get six pack abs is "abs are made in the kitchen". Bodybuilders say this all the time because it's true. A lot of people try to do sit ups until they're about to vomit, but that does absolutely nothing. You can't just workout one area of your body and expect the fat to disappear there. It doesn't work that way. You have no choice where fat goes on your body, you can only choose if you want to put it on or take it off. That means, stop working out your abs and workout your entire body instead. This way you'll burn more calories and fat in the process.

The dieting part is pretty easy when it comes to six pack abs. The hard part will be sticking to it over the long run. Life has it's ups and downs. That means you're going to have them too. You don't have to worry about your good days, it's the bad days that can get you off track. You have to be able to follow your diet, regardless of the day you're having.

Learn the Truth About Six Pack Abs.