The Truth About Six Pack Abs

Don’t think from the title of this post that you can eat fast food everyday and it be ok, it isn’t but on the occasions when you can’t avoid eating fast food there are some rules you should stick too.

Never eat anything that is breaded, ie chicken nuggets, chicken fillet burger or the fish sandwich, everything that is breaded and fried is a no no! All fried foods are crammed with deadly trans fats, industrially made from hydrogenated vegetable oils. This also means no fries! A typical breaded chicken or fish sandwich meal contains about 10grams of trans fat, add the pie or doughnut for desert and it goes up to about 13grams. If 1 gram of trans fat is slowly killing you, you can imagine the effect 13grams is having on your body.

Avoid sodas, they are highly processed, high in fructose corn syrup that is just going to end up as extra tummy fat, this means no diet sodas either. Water is always the best choice but if you have to have something with flavor try iced tea.

A good choice for breakfast would be ham, egg and cheese on a English muffin, not a trans fat filled croissant, or for an even better choice have a fruit and nut salad. For lunch or dinner try a grilled chicken sandwich or one of their grilled chicken salads without croutons again these are filled with deadly trans fats, or you could have just a plain old cheeseburger.

The main point about fast food is that the bad bits are the fries, sodas and anything else fried. You can go to a fast food joint and eat healthier but you should still only do it when you just can’t avoid it.

For more information on this topic go to The Truth About Six Pack Abs website.

Below is an article contributed by Mike Geary, the founder of TruthAboutAbs.com. I thought this was an important topic to share with you because the reality is that most people simply don’t realize how dangerous their excess abdominal fat really is to their health.

The Hidden Dangers of Your Excess Abdominal Fat - It’s More Serious Than a Vanity Issue!

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.

However, what most people don’t realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that “beer belly” appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.

If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There’s just no way around it. Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.

So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for “miracle” fat loss products?

The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can’t spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn’t work that way.

The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.

I’ve actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.

Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.

Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.

Well, the good news is that I’ve spent over a decade researching this topic, analyzing the science, and applying it “in the trenches” with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.

The entire solution… all of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program.
Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.

If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork… it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It’s really that simple.

The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.

I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS.

Don’t waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.

Get the solution to rid yourself for life of this problem at…

http://www.truthaboutabs.com/

Train hard, eat right, and enjoy life!

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Author - The Truth about Six Pack Abs

Psychologists say 95% - 97% of the people in the world do NOT write down their goals and fail, while 3-5% have written goals and succeed. Sadly for most people the odds for success are even lower, goal setting isn’t taken seriously and they may do it only once a year. Goal setting is important, learning mind dynamics really helps with all aspects of life.

It doesn’t make any difference how much you learn about nutrition and exercise, the fact is the knowledge you have is useless, unless you have goals and know what direction you want to go in. Setting yourself goals is a conscious activity, willpower is a conscious activity and this is very important when wanting to loose weight and gain that longed for Six Pack.

Reapeating your goals over and over again programmes your subconsious mind to thinking about them in a positive way, creating mental pictures and making your willpower stronger.

The Truth About Six Pack Abs covers all of this more in depth so you can understand how important it is to have goals and a postitive thinking mind, why not find out more for yourself.

Who thinks that men and women need to train or eat differently to get lean? They don’t! The answer is that the best exercises for boosting the metabolism and stimulating the fat-burning hormones are the best exercises regardless of gender. The only difference is that in general, females will require fewer calories, normally use lighter weights than the men, but the simple fact remains that the best training and nutrition strategies apply equally to both genders.

To be honest one of the main reasons that so many women struggle to make progress is that they aren’t training the right way to boost their metabolic rate and trigger the proper hormonal response from exercise. The majority of women spend WAY too much time on endless cardio routines, and very small weights. This kind of training will get you NOWHERE!

In the program, ladies will learn how to do this right way without worrying about “bulking up” as it seems that almost all women are afraid of this.

Try having a look at The Truth About Six Pack Abs website, read the testimonials it really is for both men and women. Ladies you too could look great!!

Abdominal exercises are one of the hottest, and most controversial topics in the fitness and exercise industry. Hundreds of ab gadgets, gimmicks, and exercise machines have flooded the market for people looking for flatter abdominals… that sexy six-pack abs appearance that everyone seeks.

Most of the abdominal exercises that are recommended all over the internet and in magazines are not necessarily the best method to get that six-pack abs appearance. First and foremost, the most important aspect for great looking six pack abdominals is losing the extra belly fat. To be honest, most people already have decent abdominals they are simply covered up by all of that extra flabby stomach fat.

Don’t focus so much on abdominal exercises to make your stomach flatter and more like a six-pack, you will lose much more body fat with special combinations of high intensity full-body, multi-joint exercises. The best exercises for losing that abdominal fat are the exercises that work the largest portions of the body at once.

Exercises that work the large muscle groups give you the biggest metabolic bang for your buck in terms of abdominal fat loss. Combining these types of big multi-joint exercises in high intensity super-set, tri-set, or circuit fashion gives you the biggest fat-burning and metabolism boosting response from your workouts.

Another mistake most people make is mindlessly pumping away with hundreds of crunches and other meaningless abs exercises that barely give your abdominals much resistance to work against. If you want to actually develop your abdominals to the best extent possible, do exercises that give you enough resistance to get you down into the 6-15 rep range per set works great for the abs.

Generally, higher resistance abdominal exercises that provide a much larger stimulus to the abs come in the form of exercises that involve raising/curling the legs and pelvis either upward or inward closer to the trunk. A couple great examples of these higher resistance abdominal exercises are hanging leg raises or knee raises using a “pelvic curl up”, or an exercise like lying hip thrusts. Many times, the same people that can do 50 or 100 crunches, can’t even complete more than 2 or 3 properly executed hanging leg raises.

If you really want tighter flatter abdominals that look like a six-pack, rosing that extra belly fat is the MOST important factor. Also, when it comes to abdominal-specific exercises, always remember higher resistance exercises that involve curling/raising the legs and pelvis upward or inward are what develops the abs to the best extent possible.

In The Truth About Six Pack Abs you’ll find lots of hints and tips on which exercises are good, which are bad, What types of foods to avoid and which you should eat, recipes for healthy snacks and a whole lot more. Click here to discover the secrets for yourself.

Who would have thought that you can eat your way to a six pack!!!!!

Exercise is certainly necessary but if you reduce your body fat ratio you too could have a six pack. Eating a healthy diet and cutting out the junk food will soon have you on the way to your dreamed of six pack. Mike Geary’s book The Truth About Six Pack Abs contains some really great infomation about nutrition to help you get started.

Most people believe that if you want a six pack you have to spend hours down the gym doing endless situps, weighted side bends are often also part of the routine, but it is less well known that if you do this exercise too much you will actually widen your waist which will reduce the masculine ‘tapered’ effect thus making you look blocky and reducing the effect of your six pack. Eating healthily and doing a full body fitness program is much more effective, In The Truth About Six Pack Abs I discovered some dynamite exercises that combined with a healthy diet will have you looking great in no time.

A full body routine that maximizes your metabolic (fat burning) rate is the thing you need. Cardio exercise isn’t needed for a six pack. Hurray! I hear you say, no more pounding mile after mile on that wretched treadmill, you don’t have to cut it out completely but if you wish you can seriously reduce the quantity of cardio.

In The Truth About Suix Pack Abs you’ll find lots of hints and tips on which exercises are good, which are bad, What types of foods to avoid and which you should eat, recipes for healthy snacks and a whole lot more. Click here to discover the secrets for yourself.

Mike Geary says he has put the true facts out there for anyone to use in The Truth About Six Pack Abs… has he?

Strangely the main focus of the book is on nutrition, but it is also a full body fitness program. You may think that working out down the gym, doing all the “right” exercises is sufficient, well you couldn’t be more wrong. If you don’t eat the right foods or if you have a huge daily calorie intake then you will never get your six pack. Eating healthily doesn’t mean you can’t still have a burger or a pizza occasionally, but it does mean you can’t eat in this way all the time, everyone has a social life and as long as you leave eating things like pizza and burgers for those occasions then you could still get your six pack and possibly get it sooner than you think.

Eat lots of fruit and vegetables, cut down on the red meats and eat plenty of fish and chicken, keep a record of what you are eating everyday and you’ll soon see when and where you are over eating then you can change what you are eating or cut it out all together.

Should you take supplements? The truth is 95% of them don’t work anyway, real food is always best as long as it is the right food. Losing the fat from your abs can only be done with a proper nutritional program and a specific training routine, metabolic rates are increased releasing hormones that stimulate your body to build muscle and burn fat.

Excessive cardiovascular exercise can also be counter productive but you shouldn’t stop it altogether. The Truth About Six Pack Abs contains a secret method that the exercises are built around to maximize your metabolic rate and increase your fat burning abilities.

Don’t waste your hard earned cash on supplements and abs gimmicks that don’t work, spend a fraction of that money on The Truth About Six Pack Abs and see the results for yourself… on yourself!

Most people would consider cardio to be pumping away mindlessly on a treadmill, riding a stationary bike, or coasting on an elliptical machine, while watching the TV screen at their state of the art gym. This is “traditional cardio” and no wonder the majority of people get bored with their workouts and give up after a couple months without seeing results.

But if you look closer, “cardio” can be considered any type of exercise or activity that strengthens the cardiovascular system.

To keep it simple, if it gets your heart pumpin, and gets you huffin and puffin - it’s cardio! I don’t care if you’re holding dumbbells or a barbell and everyone calls it a weight training exercise, it’s still conditioning your heart.

Let’s take a look at a couple examples. Take a barbell (or dumbbell, or kettlebell) clean & press for example, which involves lifting a barbell from the floor up to shoulders, then push pressing overhead. And listen up ladies, because even though this is usually seen as a manly exercise, it doesn’t matter if you’re not lifting 250 lbs; if 45 lbs is challenging to you, then you will still benefit just as much.

At first glance, most people think of the barbell clean & press only as a weight training exercise or strength exercise. However, I challenge you to do a hard set of around 10-15 reps on the clean & press. If you used a challenging enough weight, what you’ll find is that your heart rate is probably up to about 80-90% of your recommended max, and you are huffing and puffing like you just ran a 100-meter sprint (which by the way, sprinting kicks the crap out of jogging any day if you want the easiest way to lose the flab fast).

There is much much more in The Truth About Six Pack Abs, Click Here to discover for yourself.

Strangely in The Truth About Six Pack Abs there is a huge focus on nutrition, almost half of the book is devoted to this critical subject, but it is also a full body fitness program. You may think that working out down the gym, doing all the right exercises is sufficient, well you couldn’t be more wrong. If you don’t eat the right foods or if you have a huge daily calorie intake then you will never get your six pack. Eating healthily doesn’t mean you can’t still have a burger or a pizza but it does mean you can’t eat it all the time, everyone has a social life and as long as you leave eating things like pizza and burgers for those occasions then you could still get your six pack and possibly get it sooner than you think.

Eat lots of fruit and vegetables, cut down on the red meats and eat plenty of fish and chicken, keep a record of what you are eating everyday and you’ll soon see when and where you are over eating then you can change what you are eating or cut it out all together. Should you take supplements? The truth is 95% of them don’t work anyway, real food is always best as long as it is the right food. Losing the fat from your abs can only be done with a proper nutritional program and a specific training routine, metabolic rates are increased releasing hormones that stimulate your body to build muscle and burn fat.

There is much much more in The Truth About Six Pack Abs, Click Here to discover for yourself.

Third, specific training for the abs. When training the abs, if you require genuine results forget for the most part about crunches and sit ups. They are ok if you are really out of condition, but for most people who already follow a training routine there are exercises which provide a greater stimulus than crunches. Crunches actually provide a minimal amount of resistance to the abdominal region, and resistance is what develops, strengthens and tones the muscles. There are loads of great abdominal exercises in The Truth About Six Pack Abs.