Flat abs

Strategies You MUST Know if You Ever Want to Stand a Chance of Getting a Flat Stomach with 6-Pack Abs   by Mike Chip06

Below is an interview that I did with world-famous trainer and Men’s Health Magazine Training Advisor, Craig Ballantyne as he grilled me on the top secrets for fat loss and six pack abs. Check it out…

CB: Mike, give us a brief background about yourself

MG: Sure Craig. Well, I’m currently a Certified Nutrition Specialist and a Certified Personal Trainer. I’ve been dedicated to improving my knowledge of fitness, both training techniques and nutrition aspects, for over 15 years now, and I never stop trying to learn more each and every day. I’ve also been a contributing writer for Muscle & Fitness Hers Magazine, and I’m the author of the popular internationally-selling book, “The Truth about Six Pack Abs” which has had hundreds of thousands of readers in over 150 countries currently.

I just love helping people with this area of their lives, as not only does it improve their outward appearance and confidence, but more importantly, improves how they feel and their internal health, helping them to live longer and healthier lives. It’s something I’m very passionate about.

CB: Okay, so where does the average man or woman go wrong when it comes to training abs?

MG: Ok, most people are probably going to be surprised with this answer. In their quest for ‘six pack abs’, the biggest mistake I see people making is wasting WAY too much of their time training their abs directly… pumping away with all kinds of different abs-specific exercises.

I’m sure you know what I’m referring to. The person is trying so hard to get those abs to show, that they’re spending almost all of their time in the gym with hundreds of reps of various crunches, leg raises, twisting exercises, etc. Meanwhile, all of that wasted time directly training the abs could have been better spent on a properly designed full body workout program that would elicit a much better metabolic response and increase the fat-burning hormone levels in their body as well.

After all, losing the stomach fat that is covering the abs is the MOST important aspect for most people to finally be able to make their abs visible. Unfortunately, pumping away with hundreds of crunches and leg raises does NOT cause much of a metabolic or fat burning hormonal response. This is the main focus of my Truth about Six Pack Abs book… full body training programs and proper nutrition to strip off that stubborn belly fat and reveal the six pack that’s hiding underneath!

Of course it wouldn’t be an abs book if I didn’t focus on ab development too, but I make sure firstly that the most important concepts for lasting body fat reduction are understood.

CB: Do you see any gender differences in mistakes they make? And more importantly, do you see any gender differences in the response to various types of ab training?

MG: To be honest, I don’t really see any need for men or women to train differently. Bottom line… the best exercises are the best exercises regardless of gender.

However, in regards to mistakes I see between genders… Yes, I tend to see women more often are deathly afraid to use weight training with anything but really light weights. That is a shame, because THE most effective way to gain control over your body fat for life, is to maximize your lean muscle that your body carries, as well as working that muscle hard through intense resistance exercise regularly.

It’s important for women to realize that regular strength training using heavier resistance will NOT “bulk them up” (as long as caloric intake is controlled), but rather is one of the key secrets for losing body fat and staying lean year-round. As a matter of fact, some of the leanest females that I’ve trained over the years are the ones that aren’t afraid to work hard with the weights.

I also notice that most women (and a lot of guys too) spend way too much time with slow cardio exercise. This is simply not necessary, and the way I combine high intensity resistance training into full body routines provides enough of a “cardio” workout in itself usually. We’ll get back to this in a minute though.

CB: What about ol’ school sit-ups? Do you use these? Are they good, bad, or does it “depend”?

MG: Sit-ups are a controversial topic. I don’t think they’re good or bad per se, but rather “in between”. I didn’t include them in my program. I simply don’t feel they are necessary, and I think there are much more effective abs exercises to focus on. Personally, I almost never do sit-ups except occasionally for a little variety every now and then.

CB: Give us a weekly sample ab training program. How many days per week? What are a couple of the best exercises you’d pick? How many sets? Reps? Rest?

MG: Well, first I’d like to point out that the full body movements that make up the majority of my programs indirectly work the abs and the entire “core” area to a fairly decent extent. However, I do include abs-specific exercises into the routines generally about twice per week. The “abs-specific” portion of the workouts generally only take about 5 minutes at most with very little rest between exercises.

Once people are past the beginning phase of gaining some initial ab strength, I try to get them away from the exercises that are too easy, where someone can do 50 or 100 reps, as is frequently common with standard crunches. Instead, I like to focus on higher resistance exercises that actually stimulate the muscle fibers to a much greater degree. One example of a higher resistance abs exercise is hanging leg raises with a proper “pelvic curl up”.

It’s funny but usually someone that has been wasting so much time with hundreds of reps of crunches can usually only do a few solid reps when they first attempt some of these higher resistance exercises. We also make sure not to neglect some rotational movements, as well as some work for the deeper muscles like the transversus abdominis.

CB: What do you use for burning fat, intervals or slow cardio? Or both? Any gender differences here? Or differences between fitness levels (beginner vs. advanced)?

MG: In most cases, my answer is definitely intervals… or as I like to call it “variable intensity training”. In general, I think slow steady pace cardio is a waste of time, especially if the goal is lasting fat loss.

I think people need to get away from this thinking about “fat burning zones” and calories burned during the actual workout, and look at the bigger picture of what you’re doing in your workout to stimulate the greatest metabolic response in your body… and the best metabolic and hormonal response is achieved through variable intensity training and strength training, not slow steady-pace cardio.

Now I will say that if someone is really deconditioned and can’t handle higher intensity exercise routines just yet, this still doesn’t mean that they can’t simply use lower intensity routines, but still use it in a “variable intensity” fashion, by alternating between higher and lower exertion levels throughout the workout.

CB: And finally Mike, 1 or 2 of your top secret nutrition tips for carving out those abs. Open your vault of info!

MG: Well Craig, I think you’d agree that there has never been a more confusing time regarding proper nutrition for consumers. Every so called “expert” out there seems to disagree and contradict each other on what’s the best way to eat for fat loss and overall good health.

One of the most important messages I try to teach my readers in this world of heavy confusion is that your diet doesn’t need to conform to any of the fad diets… you don’t need to go “low carb” or “low fat”, or high or low anything for that matter to be successful in losing enough body fat to get lean enough to be able to see your abs. I like to try to simplify things for my readers. I think that balance is the key to success along with eating a diet that is made up of nutrient dense foods in their natural state (as unprocessed as possible).

In general, it is the heavy processing of foods that makes it wreak havoc inside our bodies. Most foods in their natural unprocessed state are inherently good for us. Of course there are always exceptions… a salad of poison ivy leaves is “natural and unprocessed” but certainly would not be good for us!

I’ll leave your readers with a couple of the most important aspects of nutrition that help to get you lean for life…

1. Get enough quality protein in the daily diet – not only does it have a higher thermic effect than carbs and fat (so you burn more calories digesting it), but it also creates satiety so your hunger is satisfied longer. Plus it’s a building block for maintaining and building lean muscle… And remember that the amount of lean muscle you carry is one of the main factors for controlling your metabolism.

2. Think fiber! When it comes to carbs, make sure that almost all of your carbohydrate intake is from higher fiber sources like vegetables, fruits, and high fiber unrefined grains. Try to avoid refined sugars and refined grains as that is one of the main reasons so many people struggle with body fat. I personally don’t eat many grains as I prefer to get most of my carbs from veggies and fruits, but I do use sprouted grain breads fairly regularly too.

I generally recommend looking for carbohydrate sources that have at least 2-3 grams of fiber per each 10 grams of total carbs. Remember that fiber helps fill you up and also slows down the glycemic response of the foods you eat, all beneficial for getting lean.

3. Don’t be afraid to eat fat! Many people try to go way too low on their fat intake and this can negatively affect hormone levels in your body as well as causing more cravings. Try to eat enough healthy fats daily.

Good sources are all nuts and seeds, nut butters, avocados, olive oil, organic meats and eggs, coconuts and virgin coconut oil. On that note, saturated fats from tropical oils are VERY misunderstood, even by many nutritionists and other health professionals. Yes they are composed highly of saturated fats, but are actually beneficial (but that’s way beyond the scope of this article).

4. Avoid the two worst things in our food supply at ALL COSTS:

artificial trans fats from margarines, shortening, and hydrogenated oils that are in most processed foods and deep fried foods
high fructose corn syrup, which is in almost all sweetened products on the market
Again, if you avoid processed foods, it becomes easy to avoid these two worst offenders in our food supply.

I always contend that once you get a handle on these 4 main points of your diet detailed above, the rest starts to take care of itself as you gain control over your appetite, blood sugar levels, hormone levels, etc. It all falls into place, and you eventually gain total control over how lean you want to get.

CB: Thanks Mike! Check out the results that some of Mike’s readers from over 160 countries are getting using the Truth about Six Pack Abs program

About the Author

http://fastweightlosssupersite.com
Exercises To Get Rid Of Belly Fat

Leslie Sansone: Walk at Home: Walk Your Belly Flat $4.70 LESLIE SANSONE:WALK YOUR BELLY FLAT – DVD Movie…

Fat Free Yoga – Lose Weight & Feel Great FOR BEGINNERS & BEYOND w/ Ana Brett & Ravi Singh NOW W/THE **MATRIX** $12.50 NOW WITH THE ALL NEW DESIGN YOUR OWN WORKOUT MATRIX MENU OPTION Experience Kundalini Yoga’s sophisticated approach to effortless conditioning. Breathe, move, stretch, relax, meditate, celebrate! Boost your metabolism. Slim down, tone and feel inspired. These workouts and meditations will help you optimize your glandular system, bring emotional healing, reduce problem areas, and help you attain you…

Lindsey $1.99 …

MyoTape Body Tape Measure $4.74 Track your body measurements and progress as your muscles grow and your unwanted fat goes away! Measures any body part arm, thigh, calf, chest, waist, hips, and more! Stylish design helps with ease of measurement. Sturdy vinyl tape makes it long lasting. Push-button retraction and locking feature ensure snug measurement and superior accuracy. Extremely simple to use!…

Saf Slim Belly Fat Transformation Tangerine Cream Fusion …

Universal Nutrition Animal Cuts Ephedra Free …

Heather’s Tummy Tea Fennel Tea Bags for Irritable Bowel Syndrome ~ Heather’s Tummy Teas Organic Fennel Teabags (45 Jumbo Teabags) $11.00 Heather’s Tummy Tea Fennel is a medical food for the dietary management of IBS symptoms. Clinical studies have shown that fennel, as part of the diet, helps regulate contractions of the small intestine and aids gas expulsion. Fennel also relaxes the gut, which can relieve spasms of the GI tract. As a result, fennel assists in the dietary management of IBS symptoms, and is exceptional for IBS bloat…

Haribo Gummy Candy, Sugarless Gummy Bears, 5-Pound Bag $18.32 Sugar free gummi bears [5lb box] has yummy sugar free gummi bears in assorted fruity flavors! Sweetened by hydrogenated glucose syrup(lycasin). Imported from Austria….

Fiber One Chewy Bars, Oats & Chocolate, 5-Count Boxes (Pack of 12) $30.50 Fiber One Chewy Bars, Oats & Chocolate contains rich chocolate chips and all that fiber in one delicious bar. That means you’ll be getting 35% of the daily fiber recommendation while you’re busy enjoying an indulgent snack . Taking care of yourself suddenly sounds like fun….

Bally Slimmer Belt With Zippers $11.24 Sweat it out. Maximize the benefits of your fitness program with this zippered slimmer belt. Designed to fit any sized waist, it’s a real workout wonder, supporting your lower back and abdomen and helping shed excess water. Helps support your lower back and abdomen. The sauna action of this shaper belt boosts the benefits of your regular workout. Hand washable. Retains moist warmth and body heat,…

Stomach Flattening $18.16 "Stomach Flattening" is written by a guy who definitely practices what he preaches. The book goes way beyond simply flattening your stomach.The author provides a road map for how to do so in a very clear and concise way. I loved the section on doing exercises at your desk, and I’ve begun to incorporate them when I’m at work. The chapters on nutrition and ‘stomach flattening behavior’ make this a complete plan for reaching your goals of having a flatter stomach and getting healthier. This is a real gem. Very highly recommended — Alan Gettis, Phd. "Author of The Happiness Solution "Valuable information in Stomach Flattening. It is like a fitness text book that has been condensed and then re-written for busy people. I enjoyed Doug’s no-frills, plain language, get results approach. The section on changing behavior could have been a book in itself. Doug gives specific examples of how to change your mindset to get the results you desire. I highly recommend Stomach Flattening for fitness beginners or athletes who want stronger, slimmer midriffs." –Laurie Bell, female body building champion, Colorado, U.S.A. author: Lose the Lies, Lose the Weight www.losethelieslosetheweight.com,

I Have a Little Stomach Bug $24.33 No Synopsis Available

Peanuts Snoopy I Have a Very Crabby Stomach Tin Sign $10 Peanuts Crabby Stomach Tin Sign This is an officially licensed Peanuts Tin Sign in which this Peanuts Tin Sign has been decorated with an official Peanuts image. Check back often for some of our new Peanuts clothing and other Peanuts merchandise at great prices only at – www.StylinOnline.com .

Peaceful Mountain’s Stomach Rescue 4oz $10.89 Stomach Rescue Information:Most food poisoning is caused by concentrations of bacteria and transported by infected food or water. Symptoms of stomach cramps and diarrhea can ruin a vacation, make for a miserable night, or worse. In the US annually, there are over 70 million cases of food poisoning!Recommended product:Finally, a product that is specifically formulated to eliminate the illness – not just mask the symptoms of food and stomach poisoning.Food poisoning is caused by improperly refrigerated food or contaminated water. It has many sources and can strike anywhere – from the finest restaurants to the whitest beaches. Klearsen’s Peaceful Mountain Stomach Rescue� has been specifically tested against the four primary sources of food poisoning: Staph. A., Salmonella, Lysteria and E. Coli. In all cases, Stomach Rescue kill the bugs that cause the illness.Food poisoning is an acute gastrointestinal disorder caused by bacteria or their toxic byproducts. Whatever your definition, Stomach Rescue comes to the rescue.\”After primary medical treatment for Shingles I was left with residual pain under my left arm and into my chest. I began using Shingles Rescue and in a very short time I began to feel relief. I continued to use it until the pain disappeared completely. I like it because it is a natural product, easy to use and it works. John J. Wayrens District Court of Minnesota\”I have been suffering from Shingles for over two weeks. A member of my church suggested that I try your Shingles Rescue. It has brought immense relief. And I wish to thank you for making it available. Shingles Rescue is a wonderful product, and I thank you for it!Bob Taylor, VirginiaDrink one ounce. After 3 hours, drink another ounce if needed. If discomfort becomes severe or persists for more than 24 hours consult a physician. Do not freeze.Purified water, ionic silver > 40 ppm and peppermint oil.

Mom I Feel Fat $13.99 “Never before have our daughters been more concerned and obsessed with the concept of being “fat.” From kindergarten on up, girls worry about the size of their stomachs, backsides, and thighs, and even the youngest experiment with dieting and exercise. Much has been written to girls on the challenges they face with regard to body image. But where can a mother turn for advice on how to proactively parent a daughter struggling with–or soon to confront–these insecurities? You can make a difference. Whether your daughter is 8 or 16, Mom, I Feel Fat! will help you understand her, the body image issues she will face–from self-esteem to eating disorders–and yourself. Most of all, you’ll be encouraged to use the inevitable questions and challenges regarding body image and eating choices to prevent crisis and to strengthen your relationship with your daughter and with God.”

ProPlan Sensitive Skin/Stomach Dry Cat Food $22.99 ProPlan Sensitive Skin and Stomach Dry Cat Food Prepared without a hint of artificial flavors, the ProPlan Sensitive Skin/Stomach Dry Cat Food makes use of easy to digest natural ingredients, which not only heighten the nutritional level in your cat but will also strengthen its immune system. Features: Designed for cats that have stomach, digestibility and skin & coat concerns. Made with real lamb as #1 Ingredient. Offers the nutritional extras you’ve come to expect from Pro Plan. Item Specifications: Size 7 lb Ingredients Lamb, brewers rice, corn gluten meal, dried egg product, wheat flour, soy protein isolate, fish meal, chicken meal, soybean meal, animal fat preserved with mixed-tocopherols (form of Vitamin E), oat meal, lamb meal, animal liver flavor, soybean oil, potassium chloride, phosphoric acid, L-Lysine monohydrochloride, DL-Methionine, taurine, choline chloride, zinc proteinate, salt, Vitamin E supplement, manganese proteinate, ferrous sulfate, L-ascorbyl-2-polyphosphate (source of Vitamin C), niacin, copper proteinate, calcium carbonate, Vitamin A supplement, calcium pantothenate, thiamine mononitrate, riboflavin supplement, Vitamin B-12 supplement, pyridoxine hydrochloride, folic acid, Vitamin D-3 supplement, calcium iodate, biotin, menadione sodium bisulfite complex (source of Vitamin K activity), sodium selenite. Guaranteed Analysis Crude Protein (Min) 40.0 % Crude Fat (Min) 17.0 % Crude Fiber (Max) 4.0 % Moisture (Max) 12.0 % Linoleic Acid (Min) 1.6 % Zinc (Min) 250 mg/kg Vitamin A 10,000 IU/kg Vitamin E 400 IU/kg Taurine (Min) 0.15 % Omega-6 Fatty Acids* (Min) 2.3 % Glutamine* (Min) 1.25 % *Not recognized as an essential nutrient by the AAFCO Dog Food Nutrient Profiles. Feeding Guide Weight Of Cat Amount To Feed Daily* 5 To 8 Lbs./2 To 4.0 Kg 1/4 To 1/2 Cup/30 To 59 G

Mom, I Feel Fat $9.99 Never before have our daughters been more concerned and obsessed with the concept of being "fat." From kindergarten on up, girls worry about the size of their stomachs, backsides, and thighs, and even the youngest experiment with dieting and exercise. Much has been written to girls on the challenges they face with regard to body image. But where can a mother turn for advice on how to proactively parent a daughter struggling with–or soon to confront–these insecurities? You can make a difference. Whether your daughter is 8 or 16, Mom, I Feel Fat! will help you understand her, the body image issues she will face–from self-esteem to eating disorders–and yourself. Most of all, you’ll be encouraged to use the inevitable questions and challenges regarding body image and eating choices to prevent crisis and to strengthen your relationship with your daughter and with God. INCLUDES PRACTICAL EXERCISES AND THOUGHT-PROVOKING QUESTIONS FOR MOM ALONE–AND FOR MOTHER AND DAUGHTER TOGETHER. From the Trade Paperback edition.

Do I Look Fat In This? $12.99 The author of Change Your Life in 30 Days and Fearless Living confronts that nagging question from the inside out. As a Life Coach on the Emmy Award-winning daytime reality show Starting Over , Rhonda Britten has helped countless women befriend their bodies-first by encouraging them to face and accept what they see in the mirror, and then by empowering them to make healthier decisions about their weight. In Do I Look Fat in This? , Rhonda shares her personal story of body confidence and the stories of many of the women who have reached out to her. With Rhonda’s encouragement and advice, people can find the courage and inspiration they need to move from disliking their bodies to celebrating them, from seeing them as objects of shame to considering them their own best friends.

Fat $4.16 Rob Grant’s new novel is a revelation. After INCOMPETENCE we would all have expected a killingly funny satire. And in its satire of our obsession with body image, of how the media makes us what we are FAT is certainly that. But in its depiction of Grenville, a fat man at his wits end with the need to be thin; of Hayleigh, a teenage girl obsessed with her terror of being fat and of Jeremy, the self-absorbed, self-adoring ‘conceptualist’ employed to promote the government’s new ‘Fat Farms’ Rob Grant has given us, yes a very, very funny book, but also an immensely moving and personal novel about how we all feel about our bodies. As Grenville deals with the humilation and daily indignity of being fat, as Hayleigh struggles to deal with her anorexia and as Jeremy comes to terms with the dangerous lies at the centre of the government’s new health regime FAT takes us on a hilarious and thought-provoking journey through our all-consuming obession with fat. This is a hilariously moving, movingly hilarious novel and marks a massive step-change in Rob Grant’s growth as a writer. Here is a hugely commerical new voice in mainstream, high concept, high in poly-saturates, commercial fiction. It’s also safe to say that with this new novel, he’s writing about what he knows . . .

Fat Flush Recipes $3.99 The Book is about flushing extra fat from your body, by taking healthy and low calorie food. The book is not complicated and doesn’t require you to go hungry. Nobody seemed to be able to stick with low-fat regiments for any length of time and a diet is useless if you can’t stick with it unless it is stomach filling and enjoyable. Diets given in this book have produced consistently dramatic results

Such a Pretty Fat $11.99 A NOTE FROM JEN LANCASTER: “To whom the fat rolls.I’m tired of books where a self-loathing heroine is teased to the point where she starves herself skinny in hopes of a fabulous new life. And I hate the message that women can’t possibly be happy until we all fit into our skinny jeans. I don’t find these stories uplifting; they make me want to hug these women and take them out for fizzy champagne drinks and cheesecake and explain to them that until they figure out their insides, their outsides don’t matter. Unfortunately, being overweight isn’t simply a societal issue that can be fixed with a dose healthy of positive self-esteem. It’s a health matter, and here on the eve of my fortieth year, I’ve learned I have to make changes so I don’t, you know, die . Because what good if finally being able to afford a pedicure if I lose a foot to adult onset diabetes?”

The Fat And The Thin $1.79 THE FAT AND THE THIN, or, to use the French title, Le Ventre de Paris, is a story of life in and around those vast Central Markets which form a distinctive feature of modern Paris. Even the reader who has never crossed the Channel must have heard of the Parisian Halles, for much has been written about them, not only in English books on the French metropolis, but also in English newspapers, magazines, and reviews; so that few, I fancy, will commence the perusal of the present volume without having, at all events, some knowledge of its subject matter.

Tags: i have a fat stomach, i have a fat stomach but im skinny, i have a fat stomach exercise, i have a fat stomach yahoo, i have a fat stomach yahoo answers

This entry was posted on Thursday, January 26th, 2012 at 4:56 pm and is filed under flat abs. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.