Tips On Losing Abdominal Fat

A Great Proven Ab Workout by Rob DeMaio - ArticleCity.com - Free ...

noreply@blogger.com (Unknown) — Wed, 26 Sep 2012 07:27:00 -0700

Once you receive medical clearance and feel that you are in decent shape, see how this ab workout gets those abs toned up. With this ab workout you can expect to see results after about 10 times. This ab workout was created for the fitness enthusiast who is already in good shape but needs that extra ab workout or more variety.

AFTER A WARM UP:

USING AN EXERCISE BALL

V-PIKE PRONE AB CRUNCH (3 SETS OF 10)

* LIE FACE DOWN (PRONE) ON THE BALL WITH YOUR HANDS ON THE FLOOR FOR STABILITY

* BEGIN WITH THE BALL POSITIONED AT THE UPPER THIGH WITH YOUR LEGS EXTENDED

* SLOWLY ROLL THE BALL UNDER YOUR BODY WITH HIPS MOVING UPWARD BRINGING FEET CLOSER TO ARMS

* KEEP LEGS STRAIGHT. ONCE IN A V POSITION, PAUSE AND SLOWLY ROLL BACK TO PRONE

USING AB STRAPS

HANGING LEG RAISES (3 SETS OF 15)

* HANG FROM STRAPS WITH UPPER ARM PARALLEL TO THE GROUND. LEGS ARE EXTENDED.

* BEGIN BY LIFTING KNEES UP TO CHEST, PAUSE AND SLOWLY RETURN TO EXTENSION

* DO NOT SWING. LOWER YOUR LEGS SLOWLY, WITH CONTROL

* THIS EXERCISE CAN ALSO BE DONE WITH A TWIST AS YOU RAISE YOUR LEGS TO WORK THE OBLIQUES

WORKING THE OBLIQUES

SIDE LYING LEG LIFTS ON FLOOR (3 SETS OF 15 ON EACH SIDE)

* START ON THE FLOOR, ON YOUR SIDE; PROP YOURSELF UP ON YOUR ELBOW. KEEP OPPOSITE HAND ON THE FLOOR BEHIND YOU FOR BALANCE.

* WITH LEGS EXTENDED, LIFT BOTH UPPER AND LOWER BODY AT THE SAME TIME, CREATING A SIDE LYING V. LOWER YOUR BODY SLOWLY.

* REPEAT ON THE OTHER SIDE

After this ab workout it is a good idea to stretch the low back with a simple knee to chest stretch. Hold each stretch for 30 seconds. It is also a good idea to train your abs last in your workout. To minimize the risk of injury always perform this ab workout at the very end of your exercise session.

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Ab-information.coms Top 10 Six-Pack Abdominal Training Questions ...

noreply@blogger.com (Unknown) — Wed, 26 Sep 2012 07:23:00 -0700

Given their worldwide recognition as experts in the area of health and fitness, it’s not surprising that ab-information. com receives hundreds of questions each week on the topic of abdominal training. The following are the most common questions on developing six-pack abs that we answer of a weekly basis.
Q. Are sit-ups good for fat loss and shrinking my waist?

A. The key to shrinking the waist is getting your diet under control and performing
effective abdominal training exercises for the muscles. Sit-ups are no longer recommended for the abs as they primarily target the hip flexors and can be very stressful on the lower back for many individuals.

Q. Should I train abs every day?

A. There is no easy answer to this question. Some experts consider the abs to be just “another set of muscles” and as such you only need to train them a couple of times per week. Other experts counter that the abs are designed for repeated training and can be worked every day. Our advice is to try both abdominal training approaches and see which one seems to work best for you.

Q. Should I work my whole body or just my abs?

A. The real key to overall health and fitness and developing six-pack abs is dropping your body fat levels. Performing a half hour of abs will burn a few calories and perhaps lower your body fat, but training the whole body will do it much quicker and much more effectively.

Q. Do supplements help?

A. Yes absolutely. Despite a clean diet and regular exercise it’s extremely difficult to develop amazing abdominals. You’re fighting a couple of million years of human evolution and your body will fight you for those last 10 or 12 pounds. Check out the Super Abs with Super Supplements page for more information on the most effective fat loss supplements.

Q. What is the best ab exercise?

A. It’s always risky to suggest that one exercise is “best” as what works for one person may not work for another. Still most people find that crunches seem to stimulate the abdominal muscles the best. Unlike those old-fashioned sit-ups that were all the rage for decades, crunches eliminate most of the hip flexor involvement that plague sit-ups. Crunches are far less stressful on the lower back than sit-ups as well. You can do crunches on the floor or using one of those big colorful exercise balls.

Q. Can I target my upper and lower abs?

A. The answer to this question is yes……and no! From an anatomy point of view there is really no upper and lower abs. The abdominal muscle fibers don’t run sideways but up and down (from pelvis to sternum). The reason that most people assume that there are upper and lower abs is because a well-defined midsection has that six-pack look. You’ll see a couple of muscle ridges high beneath the ribcage and a couple low around the bellybutton region. Even though that the abdominal muscle is really one large muscle, it is possible to target the upper and lower sections by performing different exercises. Exercises where the torso moves and legs remain stationary primarily target the upper abs, while the lower abs are hit most effectively by moving the legs and locking the torso.

Q. Will abdominal training help my posture?

A. You bet. Many posture-related problems are related to insufficient abdominal and lower back strength. One of the first things physiotherapists do with rehab patients is start working on their core muscles – the abs and lower back. But why wait until you have posture problems before you start training your abs. You should be training them a minimum of two to three times a week RIGHT NOW!

Q. Will ab exercises hurt my lower back?

A. No . In fact training your abs will actually help prevent lower back problems. Ab exercises are also go therapy for existing lower back problems. Just be careful to perform your exercises with good form and eliminate movements that are stressful to the lower back such as sit-ups and straight leg, leg raises.

Q. Are side bends a good way to get rid of my love handles?

A. Not a chance. Doing side bends to get rid of love handles is based on the myth of spot reduction. Many people think that by doing high reps for the fat deposits around the waist they can somehow stimulate fat loss in this area. But as we keep saying you can’t spot reduce. Only cardio, healthy eating, and weight training to boost the metabolism will effectively get rid of the love handles.

Q. Should I buy one of those home ab-training gadgets?

R. A. Absolutely not! Most of these gadgets are designed to cash in on people’s willingness to do virtually nothing but get great results. Unfortunately it’s not that easy. Most of those crazy contraptions are either dangerous or just not that effective. You can rock back and forth all day but you won’t lose and fat from your waist. If you truly want a rock hard midsection you must clean up your diet. You’ll also need to do 3 to 4 sessions of both cardio AND weight training every week. Save your hard-earned cash for healthy food and a gym membership rather than buying one of those foolish ab-training gadgets.

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MMA Workout - 5 Key Components of Your MMA Workout Routine by Matt ...

noreply@blogger.com (Unknown) — Wed, 26 Sep 2012 06:58:00 -0700

Are you interested in MMA workout routines? There are lots of MMA fighters present all over the world. There are different things that you need to do to perform better in the MMA fights. Do you know that you need to follow a perfect routine that will help you to become successful in this plan?

There are certain basic components included in this workout. If you can follow all these things then you can surely achieve success. The MMA workout routine is not very difficult. But you need to do it very dedicatedly.

The first thing that you need to do is start lifting heavy weights. This will help you grow stronger muscles. You need to design the MMA workout program in such a way that nothing gets less importance.

All the essential factors which help you grow strong and maintain stamina must be present in your program. Bodybuilding is one of the most essential parts of the MMA workout. So you need to gather the maximum amount of strength that is possible for you.

This is one of the principle components of the MMA workout training. You must also be careful about checking your endurance level. This is also another important factor you need to face when you are interested in the MMA fights.

The best way to get the MMA training workout routine is from the fighters themselves. But you must always make sure that you go to a genuine fighter for the suggestions. The real fighters can help you out in many ways.

They can share their secret with you and if you follow the tips provided by these fighters you will surely become a great fighter yourself. The next thing which you need to do is always be ready to change your plans. You might have a set of training plans with you.

But suddenly you get another set of plans which is much more beneficial than the previous one. You must always be ready to take up good things and leave behind the old concepts. The third component in your routine that can help you is using a number of training styles.

Do not follow a single style for a long time. You must always remember that there is more than one way to get stronger in the MMA workout routines. You can also use different kinds of equipments in your training routine.

You can either practice the training alone or you can also get a good trainer for yourself. A good trainer will surely help you. The other two factors are performing various kinds of exercises for multi joints and finally you must always have a proper goal to reach a point MMA fighting.

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How To Get Six Pack Abs - The Ab Diet Meal Plan

noreply@blogger.com (Unknown) — Wed, 26 Sep 2012 06:48:00 -0700

<! --INFOLINKS_ON-->This is a sample meal plan for a person who is looking to build a little muscle and burn a little fat. The calories and meal times can vary based on your schedule and nourishment needs, but try to munch every 2 . 5 to 3 hours. Many of us hold wild schedules and feel as if we are destined to simply be out of shape forever, but my friend this is not the situation. It is actually very easy to attain a dream body, provided you stick to the correct steps.

The opening step is preparation. In order to be triumphant you must prepare for everything, so I constantly advise people to spend a few hours on a lazy Sunday afternoon and plan all of their food for the workweek, set it into tupperware containers as individual meals and freeze it.

Then you would simply take a days worth of food with you to work and you will not have to be anxious about being tempted to go to the McDonalds Drive Thru and ruin all of the hard labor that you just put in the night before at the fitness center!

Here is a sample meal plan that I have used with some success to decrease my body fat, get ripped fast, and keep my six pack abs on point. You may modify it to suit your needs.

MEAL 1

6 Egg Whites

1tbsp Flax Oil

1/2 Grapefruit

1 cup peppers,

1/2 cup onions

1/2 cup mushrooms

1/2 cup Oatmeal

Protein 35, Carbs 40, Fat 14, (in grams) Calories 456

MEAL 2

30 Grams whey protein

1/2 cup plain low fat yogurt

1/2 cup strawberries

2 tbsp raw almond butter

Celery sticks

Protein 37, Carbs 18, Fat 17, (in grams) Calories 415

MEAL 3

30 grams whey protein

1 cup boysenberries

12 almonds

Protein 30, Carbs 20, Fat 15, (in grams) Calories 330

MEAL 4

6 oz Grilled Skinless Chicken Breast

1/2 cup brown rice

1/2 cup yellow pepper

1 cup zucchini

1/2 cup red pepper

1/4 cup diced onions

2 tsp Olive or Flax oil

Protein 42, Carbs 43, Fat 14, (in grams) Calories 516

MEAL 5

6 oz lean chopped steak

1/2 cup Grilled onions

1 cup Grilled Peppers

1/2 Sweet Potato

1 Cup Spinach

Protein 36, Carbs 37, Fat 6, (in grams) Calories 354

MEAL 6

30 grams Protein powder

2 tsp Olive or Flax oil

1 Plum

Protein 30, Carbs 8, Fat 14, (in grams) Calories 265

Remember to eat the foods listed above in their whole, natural foods in their unprocessed states. Try to avoid processed and man made foods as best you can. You can manipulate the macronutrient (protein, carbs, and fats) ratios to suit your individual needs.

Following the diet and nutrition principles outlined here can be overwhelming at initially, especially if you are just starting out and have been eating terrible for years. This can without doubt be an extreme shift in lifestyle, but it is a surefire way to get healthier, lose stubborn body fat, and look better for life.
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Bodybuilding for the Novice: Crucial Advice to Make Your Initial Muscle Development Routine a Success

noreply@blogger.com (Unknown) — Fri, 30 Mar 2012 07:54:00 -0700

Bodybuilding for the Novice: Crucial Advice to Make Your Initial Muscle Development Routine a Success
Developing your muscles requires patience, conviction and discipline to reach your goals over the long term.
A large number of men and women who start will make important gains through earliest few weeks, followed by a number of frustrating stretches of stifled development and plateaus.

Unfortunately, some halt out of disappointment as well as the demands of vigorous exercise. Next are various basic strategies for great outcomes:

Set Attainable Goals

Prior to exercising, develop your strategy, objectives and goals. For example, why would you like to bodybuild? What exactly do you wish to gain with your physique? Just how much exertion are you ready to commit? How much time can you allocate for training each week?

It is vital to set plans which are sensible, attainable and time restricted. Far too many gym-goers give up throughout the earliest few months given that they establish goals which are in the end hard for them to attain.

Gurus recommend that you embark on a program that you are able to comfortably recover from, not one that you could possibly get the absolute most out of.

Exercise Gear and Your Budgeting Issues

On the economic matters, begin by preparing a wise funding strategy to prevent spending too much money.

Some people give consideration to purchasing a home gym from the start. Still, wisdom would necessitate that you at a minimum test visiting and joining a membership for a number of months to make certain of your commitment prior to paying for your own machines.

You shouldn't slide into the pitfall of acquiring workout gear that costs tons which you wind up not really employing for more than a few weeks.

Before signing up, compare a few community fitness gyms, taking into consideration the availability of coaches, equipment and additional specific services that may be important to you.

You may favor one health club over another due to a bundle offer or reasonably priced membership cost. Have a look at the time and price of your drive as well. The expense of gas undoubtedly accumulates over the months.

Keep It Easy

* Begin simply by exercising once or twice throughout the first week. You should not bite off more than you can chew in making your muscles sore from the beginning and subsequently becoming disheartened.

* Pay out a bit extra to employ a fitness instructor through your initial sessions to help acquaint you with the equipment and basic physical exercises.

* Raise light weights to acquire the feel of the training and discern the movement and strain between utilizing standalone weights as opposed to weight machines.

* Barbells are more useful than dumbbells for newbies since your stronger arm might bear much of the load. Barbells allow you to achieve balance and power more quickly.

* Learn the movements and speed of workouts prior to establishing a routine. Technique is essential both for bodybuilding and also avoiding injury.

* Consume nutritious food to digest sufficient protein, carbs, fiber and vital fats rather than investing in bodybuilding dietary supplements when merely starting.

For details on valuable and authentic muscle building ideas, you should visit www.musclebuildingkeys.com - a popular website where you can request our weekly Muscle Mass Building newsletter and downloadable book entitled, "Exercise and Body Types", all totally FREE just for signing up.

Weight Lifting Supplements: Tips to Enhance Your Resistance Training Strategy with Awesome Supplements

noreply@blogger.com (Unknown) — Fri, 30 Mar 2012 07:54:00 -0700

Weight Lifting Supplements: Tips to Enhance Your Resistance Training Strategy with Awesome Supplements
Weight lifting health supplements are available in a number of varieties. You can select fabricated resistance training supplements from respected suppliers like Prolab, Twinlab, EAS or Weider in order to build up a large bulk of muscle quickly.
Still, a large number of individuals are not comfortable using "unnatural" help thanks to longer term health concerns. Do not lose heart, though. For individuals who prefer to go the organic route, there is assistance available to you just inside your kitchen.

Evaluating the Natural Nutritional Supplements

There are a number of vitamins and minerals which assist muscle growth during a weight lifting routine. What you make use of will differ depending on your overall goals.

As an example, consider eggs. Routinely considered unhealthy, chicken eggs genuinely serve as a natural dietary supplement for muscle development.

The truth is, a lot of the crucial minerals and vitamins you depend on for useful weight training can be found in them. Within the egg are vitamin B12, vitamin A, vitamin B6, iron, riboflavin, and folic acid, simply to name a few.

Additionally inside a standard egg is approximately 6-8 protein grams, a crucial component for developing muscle tissue. Their yolks are also abundant with vitamin D, a vitamin which people normally count on getting from being exposed to sunlight.

Counter to what quite a few individuals think, your body doesn't absorb much of the cholesterol coming from eggs. Consequently, eggs are furthermore a superb addition to your natural resistance training supplements simply because they're wholesome.

Soybeans and Their Health Benefits

Soybeans feature quite a few amino acids that your body demands. As a total protein, they are a very nutritious choice and useful health supplement for generating muscle tissue.

Beyond the amino acids, soy also consists of zinc, calcium, and magnesium - just 3 of the various vitamins and minerals which assist with resistance training.

Another crucial benefit from soy is that it aids to prevent a buildup of mineral deposits throughout your body, including your joints and blood vessels. Because of this, including soy into your weight training supplements helps your body to retain its fitness organically for a long time.

Do not Ignore the Benefits of Amino Acids

Amino acids - typically found in many different fish and meat goods - work as some of the more effective and wholesome supplements for bodybuilders. You actually do not, therefore, need to shell out high sums of money on encapsulated health supplements since you can purchase these right from your grocery store and enjoy them in a meal.

Many daily multi-vitamins also include the essential amount of daily amino acids. Natural health supplements are a safe and efficient strategy to build up muscle mass and burn excess fat at the same time.

You will gain these very same benefits from a nutritious food regimen, and by making sure that you consume nourishing, vitamin packed meals every day. Should you choose employing vitamins on the side, they will simply help to improve your weight lifting accomplishments.

For specifics on helpful and credible muscle building strategies, be sure to take a look at www.musclebuildingkeys.com - a popular website where you can obtain our weekly Muscle Mass Building newsletter and downloadable ebook entitled, "Exercise and Body Types", all completely FREE simply for signing up.

Muscle Development Workouts: Develop All the Muscles Within Your Body

noreply@blogger.com (Unknown) — Fri, 30 Mar 2012 07:53:00 -0700

Muscle Development Workouts: Develop All the Muscles Within Your Body
When you set out to develop muscle tissue for your physique, the options you make for your physical exercise strategy can be the determining factor between success and frustration.
The good news is that there are a large number of bodybuilding workout strategies you can merge into your routine that can help improve your muscles and help you stay in good shape.

Developing Your Arms and Legs

To produce strong, muscular thighs, you need to perform lots of barbell leg squats and dead lifts. The resistance you're placing on your lower limbs whenever you carry out these kinds of workouts will drive your muscle tissues and induce development.

That, naturally, is the idea of a powerful exercise program in the first place. Lifting weights using your legs as opposed to your arms will assist the hamstrings and quads to become tight and fit.

When it's time for a focus on your biceps and triceps, you will do a series of bench presses, alternating those with the use of dumbbells of many different weights to do arm curls.

Do not make the mistake of directing an excessive amount of consideration to the weights themselves, but instead to your triceps and biceps muscle groups to force them to work as hard as you are able without over straining.

Really work them hard while lifting and notice how they're building up as a result.

Your Ab Muscles and Shoulders

Fabulous stomach muscles are shaped in much the same way as every other muscle group. That is, they need to be strained, pushed, and worked in order to become well developed.

A regular workout that incorporates crunches, sit ups and various other actions that push the stomach muscles will firm them up, even if you have an additional layer of stomach fat that needs to be melted off so the ab muscles can be seen.

Nearly any gymnasium will carry an array of equipment that targets your abdomen muscles, so you can move from one to another every day.

Concerning your shoulders and back, a weighted piece of equipment designed to be pulled down below the throat can do wonders over the course of a fairly brief time frame.

Be Sensible About Your Starting Point

If you have not worked out much during the last year or more, begin a physical exercise system carefully and realistically.

And don't overlook appropriate technique so you develop muscle groups without incurring injuries. Doing this would be likely to set your muscle building program back by days, if not several weeks.

Fitness data is readily available online - give yourself access to some of the free information that authorities have supplied. As an alternative, if you have a fitness center membership, you can ask their trainers for specific advice.

Lastly, as you plan your system, attempt to include all your basic muscle groups so that the muscle mass development of your entire physique comes about simultaneously. This should help you feel really good and look good.

For details on practical and authentic muscle building strategies, be sure to visit www.musclebuildingkeys.com - a popular site where you can obtain our weekly Muscle Mass Building newsletter and downloadable ebook entitled, "Exercise and Body Types", all absolutely FREE simply for signing up.

Six Pack Abs - The Fast Way

noreply@blogger.com (Unknown) — Wed, 9 Nov 2011 08:28:00 -0800

Six Pack Abs - The Fast Way
By [http://ezinearticles.com/?expert=David_J_Johnston]David J Johnston

Are you someone who has tried to get six pack abs and have failed to do so? Are you finding that advice from popular fitness publications is getting you close to your goals, but you never quite achieve them? You know the usual stuff - do hundreds on crunches, and run for hours on the treadmill, and you will get the six-pack you always wanted?

This is a familiar story - it seems that many people fail to achieve their potential, largely through misinformation. The biggest barrier to six pack abs is going to be how much fat you have covering them. Under your fat, you may already have impressive abs, but because of the fat covering them, you can't see the results of your hard work.

You probably don't have the muscle that you think you do under the fat because it is highly likely that you are doing the wrong exercises to build up your abdominal and core muscles. Exercises like crunches are not the most effective exercises to build up your core muscles because they partially isolate the muscles. It is much better to perform exercises that involve your whole body, natural movements that you might do in your day-to-day. This sort of exercise is going to ensure that the muscle you build is functional muscle which will make day-to-day activities easier to perform. This sort of exercise will also build your core, which supports and stabilises your body during these multiple joint multiple muscle exercises. The bonus you get with these sorts of exercises is, the more muscles you build during the exercise, the more energy you expend both during the workout and afterwards whilst your muscles repair themselves. This means you have more potential to burn fat if you eat well.

5 Odd Foods that KILL Abdominal Fat?

Are you someone who struggles with sticking to a diet that would give you six pack abs because you find it too time-consuming to count calories, and find that you crave certain foods that you are not supposed to consume? You need to be realistic with your eating habits, and not have the majority of your food be processed, or junk food, however there is a way to eat that will allow you to live, and not be too time-consuming. In a nutshell you need to eat the right balance of protein, carbohydrates and fat in a meal, and ensure that your body does not run out of energy by eating every few hours. Eating every few hours means that you are going to have to have the right portion size. If you follow this basic recipe with the right foods most of the time, the occasional social outing or treat isn't going to destroy your chances of getting a six pack.

To find out more take a look at [http://www.bodyplusfitness.com/six-pack-shortcuts/]Six Pack Shortcuts, at David's site, BodyPlusFitness.com today. Also included on the site is information about [http://www.bodyplusfitness.com/mike-chang/]Mike Chang the author of this product.

Article Source: [http://EzineArticles.com/?Six-Pack-Abs---The-Fast-Way&id=6653065] Six Pack Abs - The Fast Way

5 Odd Foods that KILL Abdominal Fat?

Bodybuilding Exercises - Six Pack Abs From Home

noreply@blogger.com (Unknown) — Wed, 9 Nov 2011 08:25:00 -0800

Bodybuilding Exercises - Six Pack Abs From Home
By [http://ezinearticles.com/?expert=Roger_Manning]Roger Manning

A killer set of six pack abs isn't something that you can normally get by doing light routines while eating anything that you like. People that actually have six pack abs will tell you that it takes a lot of vigorous exercising or dedicated time at the local bodybuilding club just to get that good build. However, not everyone enjoys performing bodybuilding exercises at a club every day. These types of exercises can be tiring and are usually done with weights. Here are the secrets to getting those six pack abs at home without needing weights.

Perform some body building exercises from home and gradually work your way to six pack abs on your pacing.

Work on your Cardio

This might seem perfectly obvious, but it's surprising how many people believe that the key to perfect abs lies solely in the abdominal training. The truth is in order to reveal those six pack abs, you have to burn all of that excess fat, and the single best way to do so is through cardiovascular training. This will increase your metabolism which is necessary in shedding off those pounds. Low body fat percentage is what separates those who simply appear fit from those who have ripped abs.

If you have a bicycle, cycling training is a great start and can actually serve as a nice substitute for weight training. All you need to do is take out your bicycle and head towards an area where you can keep biking on straight roads. Avoid the traffic and just make sure you are moving because it is the leg exercises that matter rather than the overall speed you are biking. Doing this for about 20 to 30 minutes is ideal but you can always do more if you are having fun. Unlike other bodybuilding exercises, you won't feel as tired and you can still continue to lose weight afterward since your metabolism will still rise higher while you rest.

If you do not have a bike, you can spend that 20 minutes by running up a hill instead. Sprinting is recommended if you want to get the full effects of body fat reduction. Distance running on flat ground is fine too - the key is to keep moving. You will be surprised how quickly the calories add up, and if you want to get even better results, exercise in the morning before breakfast. Studies show that exercising in a fasted state (usually only possible before breakfast) causes the body to burn a greater percentage of fat for fuel during vigorous exercise instead of relying primarily on carbohydrates.

Focus on Ab Exercises

Your home can be your very own personal bodybuilding club if you know how to do some exercises that focus specially on the abs. Crunches and sit-ups can build abdominal muscles, but to get the six pack abs of your dreams, you need to do something a bit more like bicycle crunches. This one exercise might be the single best that you can do as it focuses both on the rectus abdominis (the actual six pack muscles) and the obliques (the waist).

You can execute this by lying down on the floor while making sure your lower back is pressed firmly to the ground. With your hands behind your head and elbows pointing outwards, start bending your knees at 45 degree angles. Raise your knees afterward and bring them to your chest while lifting your shoulder blade off the ground. This is where your abdominal muscles go to work. Do this movement alternately for 12 times in a consistent cycling motion.

Remember that rel=nofollow [http://www.bodybuildingmethods.com/category/abs/]bodybuilding exercises are just part of the equation, you also have to make sure that you have a balanced diet consisting of a balance of carbohydrates, fats, and proteins. A gallon of water every day can also help you get those abs sooner. Again, this might sound surprising, but for people who already have a low body fat percentage, their abs might be hidden by subcutaneous fluid, which is basically just retained water. Drinking more water throughout the day causes you to release more water through excretion, in turn preventing retention. Remember to take a multi-vitamin if you are drinking a lot of water as you will need to replenish certain vitamins that are excreted with the water.

Keep doing these techniques every day and keep track of your results. You'll be amazed at the difference and well on your way to the six pack abs of your dreams.

5 Odd Foods that KILL Abdominal Fat?

Learn more about bodybuilding exercises for six pack abs at http://www.bodybuildingmethods.com where there are FREE exercise guides to help you achieve the body of your dreams.

Article Source: [http://EzineArticles.com/?Bodybuilding-Exercises---Six-Pack-Abs-From-Home&id=6664240] Bodybuilding Exercises - Six Pack Abs From Home

5 Odd Foods that KILL Abdominal Fat?

The Benefits of Weight Training Exercise for Women

noreply@blogger.com (Unknown) — Wed, 9 Nov 2011 08:22:00 -0800

The Benefits of Weight Training Exercise for Women
By [http://ezinearticles.com/?expert=Alex_P_Miller]Alex P Miller

Many women don't seriously consider weight training when deciding on an exercise program. Perhaps it's because they believe it won't help them with their goals of muscle toning and weight loss. Believe it or not, however, once you start weight training, your body will burn calories more efficiently. Within only a few months you will see a dramatic change in the shape of the body you see in the mirror. You will be more sleek and athletic. Your metabolism will have changed and you will have more energy and less fatigue. You health will take a dramatic shift for the better. You'll have a stronger immune system. And what's more, studies have shown that lifting weights fights osteoporosis.

Five Reasons Why Women should be Weight Training:

1) Your Body Will Burn Calories More Efficiently

As you weight train and eat enough protein will gain muscle mass in all the right places without getting bulky. Supposedly you burn 35 to 50 calories a day for every pound of muscle mass. As you gain more muscle you will burn more calories. Don't be afraid of getting as muscular as some bodybuilding guy. That is but one of many myths. Women have 10 to 30 times less of the hormone physiology than men that brings on muscle hypertrophy (big muscles).

2) Change in the Shape of Your Body Better than Cardiovascular Exercise

There was a university study done in which a certain amount of subjects were asked to do cardio such as walking and the same amount were asked to weight train as their main exercise. After a certain period of time, given the same low calorie diet with the same food, both groups lost pounds. The cardio group lost fat and unfortunately some muscle whereas the weight training group lost only fat. You'll burn body fat and not valuable muscle with weight lifting.

3) Strengthens Immune System

First of all, your muscles ARE your metabolism. Improve the condition the condition of your muscles and you improve your metabolic condition to reduce disease and infection. Pumping iron increases your resting metabolism and decreases your blood pressure. Regular weight training also decreases bad cholesterol (LDL) and increases good cholesterol (HDL).

4) Increases and Restores Bone Density

As we grow older we tend to lose bone density. It has been well known for some time that regular weight bearing exercises prevent osteoporosis and maintain healthy bone density. If you don't use it you lose it. If you're still young then start weight training now. If you're older, it's never too late to start exercising no matter how old you get. Exercise such as resistance training also helps the brain because lifting weights is good for your heart and whatever is good for your heart is good for your mental functions. The one way in which our muscles are different than other parts of our bodies is that our muscles do not age. It's true.

5) Improves Circulation and Produces Endorphins

Exercise such as lifting weights improves circulation dramatically, strengthens joints and releases those natural pain killers in the brain called endorphins. Joints and tendons are strengthened and in some cases, sufferers of chronic mild arthritis may experience some pain relief from a little light weight training as well as enjoying increased lean muscle mass.

Ease into a Workout Plan

A recommendation would be to train two to three times a week and not with machines but with free weights because machines don't build up the bones like free weights do. Start out slow. At first do a couple pushing exercises such as bench press and overhead press. Do a couple pulling exercises such as bent rows and upright rows. And do squats. For each exercise do a set or two of ten to twelve reps. You should rest a few minutes in between sets. The weight you use shouldn't be too heavy. And eat plenty of protein. Muscles don't grow out of thin air. It is recommended to consume � to 1 gram of protein for every pound of lean body weight. If you're on a weight loss program start on a calorie deficient nutritional plan and watch that body fat melt off. Remember that if you choose to start any kind of exercise plan, consult first with your physician.

5 Odd Foods that KILL Abdominal Fat?

If you liked this article, you may also be interested in the [http://weighttrainingforever.com/weight-loss-program-for-women/]Weight Training and Weight Loss for Women. Check out http://weighttrainingforever.com/ for more weight training information.

Article Source: [http://EzineArticles.com/?The-Benefits-of-Weight-Training-Exercise-for-Women&id=6669313] The Benefits of Weight Training Exercise for Women

5 Odd Foods that KILL Abdominal Fat?

Exercise Tips - Best Exercises To Build Muscle Size

noreply@blogger.com (Unknown) — Wed, 9 Nov 2011 08:19:00 -0800

Exercise Tips - Best Exercises To Build Muscle Size
By [http://ezinearticles.com/?expert=Marc_R_Ouellette]Marc R Ouellette

Many people workout without really knowing what exercises really add muscle size. All workouts will help you add some muscle, but certain ones add considerable amount of muscle mass. I like to call these the basic exercises for getting big.

Most beginners should start out with these first before moving on to another. Please use strict form and start off with light weight. Take your time while lifting and use full range of motion through out the exercise.

Squat

The squat is by far one of the best exercise you can do for developing muscle. It increases size in the legs and overall body size. This one movement can pack on loads of muscle when done right. I know many people who do just squats for building the lower part of the body.

Bench Press

I love the bench press. It's my favorite exercise to build the chest. Not only does it work the chest, but also develops the shoulders,triceps and abdominal. I recommend adding this to your workout routine to add size to your chest. People can also use dumbbells or barbells to do this exercise.

Dead Lifts

The deadlift is also a great exercise to add to your routine. It works the whole body, especially the back, legs and abdominal. Please be careful with this exercise. You must use strict form and take your time with this one.

Military Press

This is definitely a shoulder builder. If you want big size shoulders this is a must to add to the workout plan. Please start off light then add more weight as you get stronger. This exercise also works the triceps and some of the back.

Wide Grip Pull Downs

Mainly a back exercise this will give you that V-Shaped look. If the person is looking for a defined back muscles, add this to your workout schedule. You will be happy with the results. Also by changing hand position from wide to narrow the individual will be targeting different back muscles.

Barbell Or Dumbbell Curls

Looking for larger arms, bulging biceps. This one exercise can add muscle mass to the arms. Arms are fairly east to grow and curls will do the job. When doing standing curls do not swing back and forth. Lower the amount of weight and stay straight up when doing curls.

Triceps Press

Another arm building exercise. This one will make the back of the arm huge. The back of the arm called the triceps makes up two- thirds of the arm. Most people think the bicep is the biggest part of the arm. That's incorrect the triceps are. Build that part and you will have very large arms.

5 Odd Foods that KILL Abdominal Fat?

If you add the exercises I explained to your workout routines you should see an increase in muscle size and definition to your body.

Marc Ouellette has helped hundreds of people exercise to build muscle and lose weight. Once you learn how to workout the results will follow. For more information visit http://www.exerciseworkouttips.com I am offering a free ebook for you called "Discover How To Exercise And Get Into Great Shape" This ebook should help you get started.

Best Of Luck,

Marc Ouellette

Article Source: [http://EzineArticles.com/?Exercise-Tips---Best-Exercises-To-Build-Muscle-Size&id=6674350] Exercise Tips - Best Exercises To Build Muscle Size

5 Odd Foods that KILL Abdominal Fat?

Avoiding Common Mistakes When Developing A No Nonsense Muscle Building Plan

noreply@blogger.com (Unknown) — Wed, 9 Nov 2011 08:16:00 -0800

Avoiding Common Mistakes When Developing A No Nonsense Muscle Building Plan

By [http://ezinearticles.com/?expert=John_Matrixdom]John Matrixdom

It's really not difficult to start gaining muscle once you have put a simple no nonsense muscle building plan into action. Like so many others, when I started out I struggled to put on quality lean muscle mass. I made the same mistakes that are so common among weight lifters. By simply avoiding the mistakes of overtraining, inadequate nutrition and lack of rest you can quickly turn things around and really start seeing some results.

Mistake of Overtraining

Looking at any of the muscle magazines you probably think that the answer to gaining muscle is to be in the gym for several hours a day six days a week. Quite a few of these workout plans have you doing split routines whereby you train twice a day, once in the morning and once in the evening. The advice found in these publications proclaims that the more you train the more muscle you'll gain. It's this type of mentality that gets most beginners into trouble. If you're following the routines found in any of the muscle magazines you're probably overtraining unless of course you're one of the few genetically gifted or you're using dangerous chemicals to enhance recovery. Simply put, overtraining occurs when you train too long, train too frequently or you train before your body has recovered from the prior training session. In this state the body is unable to fully recuperate and optimal muscle growth does not occur.

Mistake of Inadequate Nutrition

Not eating enough quality calories is probably the number one thing that prevents beginners from putting on muscle mass. Even if you have the perfect workout routine, if you don't consume enough of the right nutrients at the right time you will never see muscle gains. In order for your muscles to grow they must have quality protein, carbs and fat. Additionally, these must be combined and consumed in a precise way to maximize muscle growth. Eating 3,000 calories of burgers and chips is not the same as eating 3,000 calories of lean protein, complex carbohydrates and good fats. If your goal is to get fat and look out of shape just stick with the burgers and chips. However, if your goal is to pack on muscle and have a ripped physique you better put together a comprehensive diet based upon your particular caloric needs.

Mistake of Lack of Rest

Getting the proper amount of rest serves many purposes but for our discussion here you must understand that your muscles grow when you rest not when you're at the gym. Getting enough sleep enables your body to recover and get back to the gym and train again. During quality sleep growth hormone levels rise and the body releases testosterone. These are both essential ingredients in the muscle building formula. To rapidly increase lean muscle mass, most people will benefit from somewhere around 8 hours of sleep at night and if possible, taking a twenty minute nap during the day.

5 Odd Foods that KILL Abdominal Fat?

The Approach You're Using

If you have been having a hard time trying to put on muscle you should take a close look at the approach you've been using. Does your training schedule allow each body part to fully recover before being trained again? Are you consuming enough protein, carbohydrates and good fats to fuel your body and promote optimal muscle growth? Do you get enough sleep and rest between workouts? By answering these questions and implementing a simple no nonsense muscle building plan you can avoid these common mistakes and quickly put on lean muscle mass and change your physique.

If you want a [http://nononsense-muscle-building.com]no nonsense muscle building plan to quickly gain lean muscle mass and change your physique we have all the information at our website: [http://nononsense-muscle-building.com]No Nonsense Muscle Building.com

Article Source: [http://EzineArticles.com/?Avoiding-Common-Mistakes-When-Developing-A-No-Nonsense-Muscle-Building-Plan&id=6675835] Avoiding Common Mistakes When Developing A No Nonsense Muscle Building Plan

5 Odd Foods that KILL Abdominal Fat?

How To Get Toned Abs - What to Avoid If You Want to Have Fantastic Abs

noreply@blogger.com (Unknown) — Wed, 9 Nov 2011 08:11:00 -0800

How To Get Toned Abs - What to Avoid If You Want to Have Fantastic Abs
By [http://ezinearticles.com/?expert=Chris_Hunters]Chris Hunters

There are many people who want to have great looking abs and do their best but simply do not achieve this sometimes hard to achieve goal. Truth being said, some of these people are not truly determined, some of them do not understand the whole process well enough, but most of them make the mistakes that disable them from getting ribbed. For instance, there are people who exercise regularly but do not pay attention to what they eat. On the other hand, there are those who exercise regularly and have a well balanced diet, but do not use the right exercises. Being well informed is everything, and if you want to have six pack abs, you need to understand everything there is to understand about abs.

Firstly, you need to know that abs are no different than any other muscles in your body. They can be trained, but they should be trained regularly and moderately so not to overwork them. Also, your abs can never be perfect if you focus on training them without training any other muscles in your body. All the muscles in the body are connected to one another, and training just a group of them can never give any significant results.

Here is a list of some of the most important thing to avoid if you want to have six pack abs:

Eating - Eating is very important, and by eating well you will get half of work done regarding perfect abs. The top three things to avoid are refined sugar, trans fats and white flour.
Drinking - People often watch what they eat but pay no attention to what they drink, even though this is equally important. Alcohol should be avoided as much as possible, as well as soft drinks. Instead, you should drink a lot of water, lemonade and all fresh fruit juices.
Exercise - Although it has already been mentioned, the importance of exercising regularly and meaningfully cannot be stressed enough. Exercise you whole body to get ribbed.
Stress - Stress is a generally dangerous thing, and great abs are no excuse. Therefore, always try to remain calm and lead a stress-free life.

Even though these four points might seem less important than some others at first, you will see in time how following these simple rules will help you in achieving your goal. After all, a goal like six pack abs can never be easy to achieve, but this does not mean that it is impossible to achieve.

How To Get Toned Abs Secrets

If you desire to lose weight and get rock hard six pack abs fast, click here to discover the ultimate [http://www.howtogettonedabs.net]How To Get Toned Abs Secrets and find out how you too can lose 19lbs of belly fat in 5 weeks! Visit [http://www.howtogettonedabs.net]howtogettonedabs.net to be fitter, leaner and more confident!

Note:

- No crash diets or starving that sort

- Combined diet and exercise secrets for fast results

- I've personally tried it and it works and is easy to follow

Article Source: [http://EzineArticles.com/?How-To-Get-Toned-Abs---What-to-Avoid-If-You-Want-to-Have-Fantastic-Abs&id=6673336] How To Get Toned Abs - What to Avoid If You Want to Have Fantastic Abs

5 Odd Foods that KILL Abdominal Fat?

The Best Abs Workouts - We All Have 6 Pack Abs

noreply@blogger.com (Unknown) — Wed, 9 Nov 2011 08:07:00 -0800

The Best Abs Workouts - We All Have 6 Pack Abs
By [http://ezinearticles.com/?expert=Darren_David]Darren David

The best abs workouts are not just focused on developing your abs by means of getting down and dirty and doing crunches. Yes, crunches and leg raises and all the other good exercises you know and have seen do help with abs development but they are only � component of the abs development cycle.

Remember, EVERYONE already has abs under their skin and doing exercise will make them bigger (like say doing bicep curls). But you will never ever see them if they are covered with a layer of belly fat. The other � of the abs development cycle are surprisingly simple and are just as important as the exercise component and these are eating habits, cardio and willpower.

Eating Habits - Simply, eat smaller portions. That's it. There is no magic formula to this. Yes, it can be difficult to not eat a hearty dinner when you get home from work. After all, you earned it. Change your habits and eat healthy snacks throughout the day so you are less hungry when you get home in the evening. This is similar to the never go shopping on an empty stomach analogy. Complimentary to the smaller portion philosophy is the what do you eat syndrome. Protein, carbs, and fats. So just to overview these key macro nutrients, Protein (e.g. chicken) will help you build lean muscle. Carb (e.g. brown rice and oatmeal) will provide short term energy. Fats, (e.g. fish and olive oil) provide long term energy.

Cardio - Get moving! Again, this component means you just need to burn calories and body fat. DON'T try to focus on the stomach area as this will not work. Fat is lost equally around the body so find a cotton t-shirt and track pants. Put on some music or a cardio workout video and work up a sweat and try to maintain the sweat for a period of say 20 minutes. Try to repeat this every other day until you get better sweatier and fitter. The reason I say cotton t-shirt is because it provides you with a visual gauge of how quick and how sweaty you get. Therefore the sweatier you get the more body fat you are burning and the more visible your abs become.

Willpower - This is just as it reads. Anything can be accomplished if you put your mind to it. Although this component seems the easiest to implement it is actually the hardest to maintain. It helps to implement something the day after an event like a Birthday or Christmas or New Years. It gives you a gauge of how far you have gone.

5 Odd Foods that KILL Abdominal Fat?

About the Author

Darren David is an author and fitness enthusiast. I have studied and reviewed numerous fitness programs and practiced and taught martial arts. Why not grab your own FREE copy of the 6 pack abs workout ebook, by visiting http://thebestabsworkouts.com

Article Source: [http://EzineArticles.com/?The-Best-Abs-Workouts---We-All-Have-6-Pack-Abs&id=6673636] The Best Abs Workouts - We All Have 6 Pack Abs

5 Odd Foods that KILL Abdominal Fat?

the EXACT time to eat carbs for fat loss

noreply@blogger.com (Unknown) — Wed, 9 Nov 2011 04:02:00 -0800

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I wanted to clarify some concepts today about carbohydrates and fat loss. If you've been a reader of my newsletters for some time, you may feel like I bash carbs quite often... This is true to some extent, but there are exceptions.

I believe over consumption of grain-based carbs in particular (breads, cereals, pasta, etc) is one of the major factors holding most people back from a lean body. Notice I said OVER-consumption of grains. I don't like to 100% forbid any one food type (except artificial trans fats, which are just THAT evil).

And keep in mind that carbs come in many more forms than just grains... we've also got fruits, berries, veggies, beans, potatoes, etc... some of which are much healthier than grains as a carb source.

...and if you've paid close attention to these newsletters, you also know that I strategically incorporate good amounts of delicious carbs into meal plans that get great fat loss results. This could be cheat days, but also can be daily timing for optimal carb usage by your body.

So today I wanted to talk about the concept of Carb Synching... this term was created by my friends Craig Ballantyne and Joel Marion of 24/7 Fat Loss...

With the "Carb Synching" technique, you basically ONLY eat carbs when your body is most primed to deal with carbs, and you consume mostly protein, fats, and veggies at ALL other times of the day and week.

There are 2 particular times when your body can best deal with carbohydrates, and that is...

1. Immediately after an intense resistance training workout
2. In the mornings

The rest of each day (other than complete cheat days) should rely mostly on proteins, fats, and veggies.

Here's an example of how the Carb Synching technique would work on both a training day and a non-training day... this example would be a typical week with intense resistance training about 3-4 days per week.

Example resistance training day (morning resistance workout)

Breakfast: protein/carbs
Mid-morning: protein/carbs
Lunch: protein/carbs
Mid-afternoon: protein/fat
Evening: protein/fat

Notice how the daily carbohydrate intake is all centered around the resistance training time of day, in this example, the morning.

Example non-resistance training day

(In this example, there's either no resistance workout, or only cardio or recreational exercise)

Breakfast: protein/fat
Mid-morning: protein/fat
Lunch: protein/fat
Mid-afternoon: protein/fat
Evening: protein/fat

On this particular day, you keep all the meals based around protein, fats, and veggies. No starchy carbs or sugars.

This system works like crazy because you're taking in the vast majority of your carbohydrates ONLY when your body is primed to deal with them. At all other times, you keep the fat loss furnace blazing, hormones balanced, and blood sugar controlled by only consuming protein, fats, and veggies.

Works like a charm! We've seen this work with hundreds of clients time and time again.

This is just one of the dozens of techniques used in the brand new 24/7 Fat Loss System.

Updated bonus announcement:

Joel and Craig have just updated this offer and if you try out the new 24/7 Fat Loss System, you also get ANOTHER full blown program included!

** The 4-Day RapidFatLossDiet.

As the name suggests, the 4-Day RapidFatLossDiet is a BRAND NEW rapid fat loss program that promises to deliver exceptionally fast fat loss in a very short period of time -- just 4 days.

The program revolves around an incredibly strategic 4 day sequence where each day builds on the previous day to literally create the perfect fat loss environment within your body over the course of 96 hours.

The result? You get measurably leaner in only 4 days.

24/7 Fat Loss + The 4 Day RapidFatLossDiet <------- be leaner by the weekend

Good luck!

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
TruthAboutAbs.com | BusyManFitness.com | AvalancheSkiTraining.com

PS - if you liked todays article, please fwd this email on to any of your friends, family, or co-workers that would enjoy it.

*Please note that due to high volume of emails, replies to this email can not be handled individually and are routed to a help-desk.

Irollie Marketing LLC
1802 North Carson St, Suite 108, Carson City
89701 Nevada, United States

You may unsubscribe or change your contact details at any time.

Force your body to burn fat 24/7? (4 tips)

noreply@blogger.com (Unknown) — Tue, 8 Nov 2011 02:49:00 -0800

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You are receiving this newsletter because you have subscribed
to Mike Geary's Lean-Body Secrets Ezine from TruthAboutAbs.
You can always unsubscribe at any time at the bottom of any
newsletter. Please note that replies to this email are routed
to a help-desk.
============================================

What if you could make some tweaks to your nutrition plan AND your training plan, and those tweaks could significantly increase the amount of time per day that you are in a fat burning state?

Well, the time has come...

Enter 24/7 Fat Loss created by my good friends Craig Ballantyne and Joel Marion.

As you'll see when you read this page, the main reasons Craig and Joel lay out as to why you are not currently burning fat 24/7 have to do with:

1. Metabolism issues
2. Hormonal issues

Craig and Joel explain EXACTLY what techniques are needed to overcome BOTH of those issues and get your fat loss metabolism blazing again...

4 strategies to fix your metabolism AND hormones (and start burning fat 24/7)

There's also some special gifts at that page if you act fast. Enjoy!

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
TruthAboutAbs.com | BusyManFitness.com | AvalancheSkiTraining.com

*Please note that due to high volume of emails, replies to this email can not be handled individually and are routed to a help-desk.

Irollie Marketing LLC
1802 North Carson St, Suite 108, Carson City
89701 Nevada, United States

You may unsubscribe or change your contact details at any time.

a unique "trick" to help control junk food or sweets cravings...

noreply@blogger.com (Unknown) — Sun, 6 Nov 2011 00:32:00 -0700

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You are receiving this newsletter because you have subscribed
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to a help-desk.
============================================================

If you are having trouble with over-eating, keeping your portions under control, or with sugar cravings - then please read this entire email.

First, here is the simple truth. Most of us KNOW that we need to eat right if we want to stand a chance at losing body fat...

But for most of us, eating right is just not that simple. We know what to do, but we don't always do it... right?

This isn't your fault. Recent research points to fact that self control just isn't programmed into our genes. We evolved when food was scarce, so our natural instinct is to load up whenever we can.

The problem now is that food (and especially junk food) is more than abundant everywhere we look.

The final nail in the coffin is that just one act of self control (will power) causes us to lose control in other areas. So if life were all peaches and cream, will power might work. But once other stressors enters your awareness, it makes it doubly hard to stay away from those chocolate chip cookies!

However, there is hope.

A while back, I recommended a specific medical hypnosis program ( http://www.FatLossHypnotherapy.com ) that has been shown to help you eliminate food cravings, without having to think about it.

Since that email I have received a lot of positive feedback about the program - it appears to be a big difference maker.

In fact, I found out that Matt Hoover (winner of NBC's, "The Biggest Loser" season two) also tried the same exact program. He lost a TON of weight while on the show, but...

It turns out, that after the show was over he was no longer able to eat like he did on the show (no personal chefs, no trainer, and no cameras to make sure he was track). so he gained a lot of the weight back and was ashamed of himself. In his own words, he simply could not avoid temptation.

Well, a couple of months ago, he tried the same CDs I recommended in January and for the first time in his life, he is eating right and exercising without the star treatment. He is doing it on his own, and says it has been easy. By the way, he has also lost over 40 pounds of fat!

It has also been working for normal people Like Cynthia Roderick, a photographer from South Deerfield, Massachusetts:

**********************************************
"I had an addiction to sugar and my weight problems were so severe I was thinking of bypass surgery. I tried hypnosis programs in the past. Some programs made me tense and uncomfortable, the power of others seemed to fade away.

Within the first week I was getting obvious results. Since I started the program I've lost 30 pounds and I keep dropping them. My addiction to sugar is pretty much gone and decisions to turn down foods are easy."

**********************************************

Terrisa Harding, from Sapulpa, Oklahoma had this to say:

"I was always a thin person until my mid-thirties, then the weight began to creep up until I had gained over 30 lbs. I tried the Enjoying Weight Loss program and since being on it I've lost (so far permanent) over 20 lbs. I find I automatically eat much more healthfully, like more fruits and vegetables, I don't feel deprived and I'm energized. I feel GREAT!"

************************************************

If you�re skeptical, I understand. Many people are when they first hear about this. But I wouldn�t waste your time (or mine) with programs that don�t work.

It�s a proven technique endorsed by the American Medical Association and the British Medical Association. What�s more, it works. I�ve seen people use medical hypnosis to get focused on their diet and follow it with almost no effort at all.

And if you use my The Truth about Abs program, it�s very easy to do. Instead of fighting and resisting your diet, you�ll feel good about what you�re doing and stick with your program without even thinking about it.

I�ve read many of the studies on medical hypnosis for weight loss and the results speak for themselves. In one, researchers split people following a diet into two groups. One used medical hypnosis, the other didn�t. The group who used medical hypnosis lost an average of 17 pounds. The group that didn�t lost an average of only 0.5 pounds.

That�s not surprising... Being committed to the program you�re following is THE key that makes all the difference � especially over the long term. A study from the Journal of Consulting and Clinical Psychology shows medical hypnosis does just that: Improves your results over the long term.

Their study found adding hypnosis increased weight loss by an average of 97% during treatment. More importantly, medical hypnosis increased effectiveness AFTER treatment by over 146%.

Clearly, this technique is even more effective over time. And as you know, long-term commitment to a healthy eating lifestyle is the key to lasting fat loss.

The best medical hypnosis program was designed by America�s leading expert in the field, Dr. Roberta Temes. In fact, she �wrote the book� on the subject. She�s the editor of the first hypnosis textbook used in medical schools, Medical Hypnosis. (Psychiatrists in training are learning her techniques for medical hypnosis!)

Dr. Temes is also on the faculty of the Psychiatry Department in the Medical School of the SUNY Health Science Center. She�s also involved with research on the behavioral factors involved with long-term weight loss.

Best of all, her program takes only 20 minutes per day and, simply by listening to relaxing CDs, may help you automatically follow your program and improve your body.

This may not work for everyone, but it is something you should consider if your previous attempts haven't been successful because you've resorted back to your previous bad habits.

Here are some of the experiences you may find if you go through Dr. Temes seven session CD program:

> Cravings can be reduced instantaneously,
allowing you to stop binging before you start

> New neural pathways will be created that
empower you to replace unhealthy eating habits
with healthy ones

> Experience effortless motivation without
relying on willpower

> Your desire for sodas or sweet drinks will
be eliminated and replaced with a craving for WATER!

> Pounds will melt away as you automatically eat
the right foods and right portions, while making
exercise a part of your every day routine.

Keeping an open mind allows you to grow in spirit and successfully overcome challenges that may have been haunting you your whole life.

The Hypnosis Network, the publishers of the program (and some people I have now worked with for a while), are very confident that this will work.

Because of this, they are discounting the program for my readers, adding some very useful bonuses and are going to allow you to try it for just the cost of shipping.

To find out how it can help you drop fat and keep it off,
just click the link below...

http://www.FatLossHypnotherapy.com

I think it is a no brainer.

To your good health and a lean body for life,

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - TruthAboutAbs.com & http://BusyManFitness.com
http://AvalancheSkiTraining.com

P.S. Here are some good representations of what this program does for people:

"I am now down 20 pounds and still have not had any problems with stress eating (my lifetime habit is to overeat). I am also walking close to 5,000 steps per day now (a little over 2.5 miles) and into a size 16 from a 20/22 and people are finally beginning to notice. I personally thank you for your program even though I don't understand how it works. I am starting to like who I see in the mirror."

Syndi Ellison
Advertising & Finance Manager
Washington State Magazine

I have used the program for just 10 days and have lost 6 lbs. What is most amazing after all my failed attempts at fat loss is the ease of sticking with my program since using the CD's! For the first time in my adult life I feel like I am in control of my response to food, and believe I am incorporating all those healthy eating habits that have eluded me in the past. It feels wonderful to go through the day without obsessing over food, and feeling fulfilled rather than deprived. I can definitely see these as lifetime, lifestyle changes. Thank you for the wonderful tool!

Angela Roberts
Somerville, New Jersey

Check it out for yourself:

http://www.FatLossHypnotherapy.com

*Please note that due to high volume of emails, replies to this email can not be handled individually and are routed to a help-desk.

Irollie Marketing LLC
1802 North Carson St, Suite 108, Carson City
89701 Nevada, United States
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Delicious fat-burning breakfast (and hormone tips)

noreply@blogger.com (Unknown) — Sat, 5 Nov 2011 22:27:00 -0700

==============================================
You are receiving this newsletter because you have subscribed
to Mike Geary's Lean-Body Secrets Ezine from TruthAboutAbs.
==============================================

I had a question recently from an old friend about her struggles with her weight. Basically, she works out very regularly and intensely, but she still often can't seem to make any progress with her weight.

Now, knowing a good bit about what she eats on a regular basis, I had a fairly good idea of why I think she's still struggling with her weight. Here was my response to her:

--------
T, here's what I think... keep in mind I'm not there to see what you're eating every day, or what your kitchen is stocked with... But from everything you've told me in the past, my instinct tells me that your diet is way too high in grains, and carbs in general, but specifically the grains. Have you ever tried going a solid 2-3 weeks without any grains at all (aside from cheat days)? I think you'd see great results, and it's worth a test!

I'm not going to say this works for absolutely everyone, but almost everyone I've recommended it to that's actually implemented it has seen tremendous results with their body.

It's easier than you think -- unless of course your kids are grain addicts with breads, cereals, etc and having those foods around the house makes it impossible to avoid temptation.

If you want to give it a try, here's an example day for me without any grains that's pretty easy for me to stick to... this is just my example personally, so modify to what works best for you:

I wake up around 9am and do 40 min hike or bike on empty stomach with just tea and bcaa's (to prevent muscle catabolism)

Sometimes I mix my unsweetened iced tea with this Superfoods Cocktail (which has 74 superfood ingredients and is surprisingly delicious!)

breakfast 10am:
-eggs with lots of veggies, a healthy type of grass-fed sausage, cheese, and avocado, and sometimes salsa
-hot tea or occasionally coffee with tiny bit of stevia

130 or 2pm:
apple with almond butter

430pm:
veggie sticks with hummus, and 1 hard boiled egg

workout w/ weights 6-7pm

post workout smoothie 730pm (frozen fruit, grass-fed whey, organic cocoa, etc)

dinner: 10pm
-grass fed steaks or wild salmon
-steamed veggies with melted cheese
-large greens salad with avocado and my home made healthy salad dressing

-small piece of dark chocolate for dessert (1 square)

midnight snack: some almonds or pecans and chamomile tea

Not so hard right? And it works! I've never had a client that didn't get super lean on this type of plan (if they actually followed it, which is another story).

The thing I've noticed with almost everybody that's told me they are struggling with their weight despite working out really hard is when I look at their nutrition, they are essentially "carb addicts".... almost every single time, their house is loaded with cereals, orange juice, breads, bagels, muffins, pasta, etc. Give up that stuff at least 6 days a week, and the weight flies off no problem.

Did you know how important your hormone balance is to fat loss?

This video is loaded with great tips from a well respected doctor:

3 Sneaky hormones that are destroying your metabolism?

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
TruthAboutAbs.com | BusyManFitness.com | AvalancheSkiTraining.com

PS - if you liked todays article, please fwd this email on to any of your friends, family, or co-workers that would enjoy it.

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Super cool "workout builder" (you've gotta see this!)

noreply@blogger.com (Unknown) — Fri, 4 Nov 2011 07:10:00 -0700

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I've been hanging out with my good friend Dr K recently here in sunny San Diego, and he just showed me something really cool today...

The K man has created a powerful new online tool called "workout builder", and it's going to take your workouts to the next level.

Let's face it... one of the biggest obstacles for success in many people's fitness plan are poorly designed workouts or lack of a plan when they workout. This new tool takes away all of that guesswork in creating super effective workouts for whatever your goal is.

Here's how it works...

The tool is super easy to use. You just pick your goal (fat loss, muscle building, etc), choose whether you want a beginner, intermediate, or advanced workout, and then choose exactly how long you want the workout to be, and boom, the tool creates a powerfully effective workout for your specs in about 2 seconds!

Basically, whether you choose a 16 minute workout, or a 33 minute workout, the tool automatically factors in what you need to get the best results and intensity in that time period.

You can see exactly how this tool can get you crazy workout results here

Now keep in mind that this type of tool is essentially a service that you can use for months or even years to come if you want. If you think about a normal service, like your cell phone or tv cable, it always comes with a monthly fee, but for a short time as a special gift, the K man is actually giving you access to this awesome new workout builder tool for just a 1-time small fee --and you get LIFETIME access to Workout Builder!

As I mentioned, this technology is really simple. You just choose your workout goal, skill level, and the length of your workout, and voilaaah!

Your workout is created, and it's Done-For-You... all designed by one of the best personal trainers and physical therapists in the entire country, so you know you'll actually get results in changing your body.

It's really simple - choose your preferences and click ‘Create My Workout' - Boom!

Your workout gets created, you can see it on your computer, iPad, iPhone, whatever you want... and there are videos for every exercise.

Try out Workout Builder Technology here

You're gonna love this... Enjoy those killer workouts!

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
TruthAboutAbs.com | BusyManFitness.com | AvalancheSkiTraining.com

*Please note that due to high volume of emails, replies to this email can not be handled individually and are routed to a help-desk.

Irollie Marketing LLC
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89701 Nevada, United States

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Are your fat cells "damaged"? (new article)

noreply@blogger.com (Unknown) — Wed, 2 Nov 2011 05:41:00 -0700

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I thought this was an interesting article below... It talks about the concept of how bad choices throughout your life can actually make your fat cells "sick" or "damaged".

It also talks about the role of the hormones leptin, insulin, adiponectin, and cortisol in all of this mess. Check out the article:

Are your fat cells "damaged"?

Recent TruthAboutAbs articles you may have missed:

3 tricks to make your coffee super healthy

7 powerful tips to boost your immune system (and never get sick again)

The top 5 healthiest condiments (and the WORST)

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
TruthAboutAbs.com | BusyManFitness.com | AvalancheSkiTraining.com

PS - if you liked todays articles, please fwd this email on to any of your friends, family, or co-workers that would enjoy it.

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89701 Nevada, United States

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Top 5 healthiest condiments (and the WORST)

noreply@blogger.com (Unknown) — Sun, 30 Oct 2011 00:39:00 -0700

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I just put together a brand new article for you that I think you'll like...

You're going to be surprised at some of the healthiest condiments (and worst too) that you can put on food:

The top 5 healthiest condiments (and the WORST)

How did ketchup fare? mayo? guac? mustard?

What about your favorite food condiment? It's all in the article!

If you liked todays article, please fwd this email on to any of your friends, family, or co-workers that would enjoy it.

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
TruthAboutAbs.com | BusyManFitness.com | AvalancheSkiTraining.com

*Please note that due to high volume of emails, replies to this email can not be handled individually and are routed to a help-desk.

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89701 Nevada, United States

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How to get deep cut abs (unusual post-workout trick)

noreply@blogger.com (Unknown) — Fri, 28 Oct 2011 05:23:00 -0700

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My friend Rusty Moore is a fanatic when it comes to having dense and defined abs.

I asked him what his favorite ab exercise was. Here's what he told me:

Mike,

20 years ago back in college I met a golf pro with amazing abs. When I asked him how he got such ripped deep abs he demonstrated how to effectively perform the Hanging Leg Raise. Within 4-5 months of following his routine I had the most ripped abs of my life.

...but there was a problem. Hanging Leg Raises were weakening my spine, creating an unnatural curve, and slowly bringing me bad lower back pain. The same thing happened to my workout partner at that time.

So I dropped this routine...did planks and other stabilization exercises for the next few months...and simply had O.K. abs.

But a little over a year ago, I found out a way to use the ab routine the golf pro taught me...and without risking lower back pain or back injury!

The Discovery?

---> Do hip bridges or back bridges after each and every ab workout!

[+] Lay down on an exercise mat and push your hips up high.
[+] As time passes, relax your hip flexors and push a little higher.
[+] Hold this position for 3-4 minutes.

The reason this works?

Doing too many ab exercises over time can curl the spine forward and over time weaken the spinal column. Bridging brings back the natural arch in your spine and makes it strong.

I recommend that you end each and every ab workout with some form of bridging.

After doing these you will actually feel a bit taller.

It also ensures that you don't get that "pulled forward" posture that is so common among guys who train a lot.

Men go here for more tips to get that lean, cut, chiseled "hollywood look"

For the ladies reading this...

Here is Rusty's site geared specifically for women:

Tips for women to get the slim feminine physique

Enjoy!

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
TruthAboutAbs.com | BusyManFitness.com | AvalancheSkiTraining.com

PS - if you liked todays article, please fwd this email on to any of your friends, family, or co-workers that would enjoy it.

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Irollie Marketing LLC
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89701 Nevada, United States

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4 tricks to DOUBLE fatburning overnight

noreply@blogger.com (Unknown) — Tue, 25 Oct 2011 04:25:00 -0700

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Are you interested in increasing your time in fatburning mode from 12 hours a day to 24 hours a day? If so, make sure to check out the report here:

4 tricks to DOUBLE fatburning overnight

My good friends and fat loss experts Joel Marion and Craig Ballantyne just put the finishing touches on their brand new fat loss report, and, it's FREE to download.

In this report, you'll learn four simple strategies that you can use to begin burning fat around the clock, 24 hours a day, 7 days a week.

Get it here:

==> How to burn fat EVERY minute of every day

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
TruthAboutAbs.com | BusyManFitness.com | AvalancheSkiTraining.com

*Please note that due to high volume of emails, replies to this email can not be handled individually and are routed to a help-desk.

Irollie Marketing LLC
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89701 Nevada, United States

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Protein, carbs, fat - which can we live without?

noreply@blogger.com (Unknown) — Mon, 24 Oct 2011 05:28:00 -0700

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I have an interesting article for you today, but I wanted to first test your nutritional knowledge...

Here's the question:

Which macronutrient can you survive without - protein, carbs, or fat?

Surprisingly, most people get this answer wrong. The truth is that we humans NEED both protein and fat in our diets to survive, however, we can survive just fine without carbohydrates.

Now I'm not saying that all carbohydrates are bad for you, as fruits and veggies are obviously very important for our health. But the question here was simply which macronutrient we can SURVIVE without...and the fact is that we do NOT need carbohydrates for survival.

With that said, what about exercise performance related to carbohydrate intake? Do you really need to eat a high carbohydrate diet to perform well during exercise? Or is this an outdated belief created by old-school endurance athletes?

I just ran across a great article that explains better some science related to exercise performance and carb intake. Read below...

Do You "Need" More Carbohydrates for Exercise Performance?

by Shin Ohtake
Author: Max Workouts

Just the other day, I was answering questions on my MAX Workouts forum when one of the members asked a question that got me wondering. The member on the forum is in training for an endurance event that lasts 2 - 3 hours and he asked what modification was needed on the diet, now that he was significantly increasing his training volume.

Now, if you've been following me for a while, you probably know that I recommend a high protein, low carb and a moderately high fat diet, loosely based on what is popularly known as the Paleo diet. I don't go as far as eliminating all of the foods that's suggested by the Paleo diet, for sake of moderation, although I tend to be more stringent than what I recommend. I do think it's more realistic and doable for people to go on a diet that isn't too extreme. Extreme...that is, relative to the modern American diet that consists of fast foods laden with trans fats, big gulp soft drinks that contain about a bucket of sugar and a population that's been brain washed into thinking that cereal bars with sugar listed first on the ingredient as healthy because it claims to be low in fat. Anyway I digress, and I'll get off my soap box for now and get to the point.

In a diet that consists of low carbohydrates, it's always a challenge when training your body for longer durations, since more energy is required. Although, your body has the ability to produce up to 200 g of glycogen, both internally and from dietary sources of protein and fat, it's quickly depleted when you start training for longer periods of time such as 3 - 4 hours (or longer) a day.

Personally it's been a long time since I trained for an endurance event, but in the past (in another life it seems) I did train for what now seems like a ludicrously long time...about 3 - 4 hour a day. And during those long training periods, it seemed that I could pretty much eat what ever I wanted without any fear of gaining weight or other health issues. The one factor that really stands out is how much carbs I ate. In fact, carbs were the main focus of all of my meals...breakfast, lunch, dinner and everything in between. And these were not the healthy carbs that I usually recommend such as fruits and veggies, but rather the calorie dense white flour power carbohydrate foods like bread, rice and pasta. All the bad grains that I stay away from now, was what constituted 90 % of my diet, but when you're training 3 - 4 hours a day, quick available source of energy is what my body needed...or at least that's what it seemed like that the time. And so eating 5000 - 6000 or more calorie a day and mostly from carbs didn't seem like such a big deal. Although looking back at it now, I wish my coaches knew better about nutrition, since I know how much it effects our body and I do wonder what I may have been able to do if my nutrition was optimized.

So this is where the dilemma arises...knowing what I know now about nutrition, is there a way to keep eating fairly low carbs, sourced mainly from fresh fruits and veggies and not have to eat calorie dense grains...and still train high volumes and long durations without bonking out due to lack of energy. Well to my surprise, after doing some research I found an interesting article from Nutrition and Metabolism. It was a review of several studies by Stephen Kinney called "Ketogenic diets and physical performance". Here's the abstract and conclusion from the review:

Abstract:

    Impaired physical performance is a common but not obligate result of a low carbohydrate diet. Lessons from traditional Inuit culture indicate that time for adaptation, optimized sodium and potassium nutriture, and constraint of protein to 15-25 % of daily energy expenditure allow unimpaired endurance performance despite nutritional ketosis.

Conclusion:

Both observational and prospectively designed studies support the conclusion that submaximal endurance performance can be sustained despite the virtual exclusion of carbohydrate from the human diet. Clearly this result does not automatically follow the casual implementation of dietary carbohydrate restriction, however, as careful attention to time for keto-adaptation, mineral nutriture, and constraint of the daily protein dose is required. Contradictory results in the scientific literature can be explained by the lack of attention to these lessons learned (and for the most part now forgotten) by the cultures that traditionally lived by hunting. Therapeutic use of ketogenic diets should not require constraint of most forms of physical labor or recreational activity, with the one caveat that anaerobic (ie, weight lifting or sprint) performance is limited by the low muscle glycogen levels induced by a ketogenic diet, and this would strongly discourage its use under most conditions of competitive athletics.

I found the review definitely interesting and something I'd like to look into in more detail.

According to the review there were 3 vital factors that needed to be met in order for an individual to be able to train long durations without any performance compromises.

Adaptation - It requires anywhere between 2 - 4 weeks for you body to be able to adapt to a ketosis state and be able to optimally provide the necessary energy. So if you're thinking about training for endurance event, give yourself plenty of time to adapt to the diet. In keep in mind that you'll probably go through quite a bit of ups and downs in your energy, recovery and training performances during this period.

Sodium and Potassium balance - Your body requires proper balance of sodium and potassium levels in order to maintain proper and optimal bodily functions. According to the studies reviewed most methods of cooking depleted the meat of their natural sodium and potassium contents and hence their diet had to be supplemented with additional sodium and potassium. But keep in mind the subjects they studied were on a no carb diet to induce a ketosis state. Normally, if ample amounts of fruits and veggies are included in your daily diet, you would be getting plenty of sodium and potassium and hence this wouldn't be something you would have to worry about.

Sufficient intake of protein - According to the cases reviewed it was evident that sufficient amounts of protein was needed on a daily basis in order to maintain the muscle mass without loss of lean muscles. The figures that they came up with were somewhere between 90 - 120 grams of protein a day OR about 15 - 25% of the total daily calories. Anything less than that the body started to lose necessary lean muscle mass and would hinder their physical performance.

Again, it should be noted that the studies they reviewed were extreme case where the individuals were in a state of ketosis, where the intake of carbs was extreme low. In cases where people were able to eat some carbs from healthy sources such as fruits and veggies, the outcome may be different. However, that being said, it does bring to light that the possibility of participating in endurance events while keeping a fairly low carb intake from healthy sources of fruits and veggies is possible. It's definitely worthy of further investigation and research. If the diet of Inuit hunters were any indication of what our body's were meant to do, the prospect of this diet is exciting and it may eventually redefine our traditional mode of carb loading as ineffective and inefficient.
---------

Thanks to Shin for that article! I've been reading Shin's materials for a few months now and I really like his workout style and nutrition advice. If you want some awesome workouts to get lean and ripped, check out Shin's site here:

Max Workouts to get lean and ripped

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
TruthAboutAbs.com | BusyManFitness.com | AvalancheSkiTraining.com

PS - if you liked todays article, please fwd this email on to any of your friends, family, or co-workers that would enjoy it.

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Protein, carbs, fat, calories - the REAL deal...

noreply@blogger.com (Unknown) — Sat, 22 Oct 2011 00:32:00 -0700

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I'm sure you've probably seen all sorts of headlines and media debate over the low carb vs low fat studies that have been done over the years.

I'm not going to talk in detail about those in detail today, because if you analyze the way many of the studies have been conducted, there are many flaws and inconsistencies.

The fact that so many people are STILL searching for some type of diet "gimmick" saddens me.

I wanted to make sure you watched this video from one of the most knowledgeable nutrition experts I've come across over the years.

Her name is Isabel De Los Rios and I have been extremely impressed by her information she put together at:

http://the-non-diet.com

If you want to sift through all of the confusion out there these days about nutrition, this site is definitely for you. Here are some of the great topics that Isabel demystifies regarding your diet:

*How to determine the exact types of foods that are most appropriate for your specific body and metabolism type. After all, we are all different, so 1 specific diet is NEVER right for everyone.

*The dangers of eating certain types of soy products... which types are ok in moderation, and which types shouldn't be eaten at all, unless you WANT more belly fat!

*What you need to know about dairy before ever buying another dairy product again

*Why "whole grains" are not always as healthy as the label claims, but how this "other type" of grain is a contender for superfood lists

*Is organic food worth the price?

*Over 100 healthy meal plans and even detailed shopping lists

*The honest truth about carbohydrates and how much you really need

*The major misconceptions about dietary fat that you need to know about

*Ideal protein-carb-fat ratios based on your specific metabolism and body type

*Everything you need to know about salt, sweeteners, alcohol, and more

In my opinion, this program is a MUST-READ for everyone that cares about their health and that of their loved ones, and wants to finally fully understand nutrition and how to get a lean body for life.

Make sure to watch Isabel's nutrition tips here today:

http://the-non-diet.com

I loved this and I know you will too...

Enjoy!

I'll be back soon with more lean-body training and nutrition secrets.

Til next ezine issue,
Don't be lazy... be lean.

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://TruthAboutAbs.com & http://BusyManFitness.com

*Please note that due to high volume of emails, replies to this email can not be handled individually and are routed to a help-desk.