Getting Six Pack Abs – How to Workout Your Abs

If you’re serious about getting six pack abs, choosing a program that works and eliminating the six pack abs programs that are possible scams can be a pain.  So how exactly do you choose which notions to subscribe to?  Here is your beginners guide to getting six pack abs.

To start, make sure the program or book you are reading covers nutrition.  The truth is if you don’t eat right and don’t lose weight you will never see any results with all your abs exercises.  You need to lose that fat around your midsection and lose weight first before you can even begin.

Switch to a diet that is high in fresh vegetables and fruits, high in fiber, low in salt and sugar.  But do not disregard the rest of the food groups, especially carbohydrates and oils.  You do not have to switch to an all vegan diet; you can still have your steaks and burgers.  Simply choose organic, clean, and leaner cuts of meat.  And eat whole grain brown breads and rice instead of white bread and rice.

Try to maintain a balanced diet at all times, but in smaller portions.  The basis of most six pack abs diets is to eat 5 or 6 small meals per day.  A high protein diet is not recommended, unless you’re severely underweight and needs to bulk up on muscle mass.

Any great six pack abs guide will tell you to start your exercise regimen slowly.  This is the time for you and your body to gradually build up your endurance and strength.  Start with limbering, stretching and cardio workouts, and maintain these until you can move on to more strenuous activities like running, jogging, swimming several laps (under a given time) and even Pilates or yoga.

Never start with strenuous and/or intense exercises immediately.  This will delay your progress considerably.  Additionally, never focus your attention on only abdominal muscle exercises.  You need to improve the rest of the muscles in your body in order to get that tummy definition you want.

Lastly, intensified abdominal workouts can help you get that sculpted midsection in the fastest time possible.  3 months is the norm so try not to push yourself too hard so that your muscles cannot cope.  Go for resistance abs training to further develop your musculature.  The same is true for crunches and leg lifts using the exercise ball.  And always make sure that you have ample rest prior and after workouts so that your muscles have time to grow and heal.

If you keep all these tips in mind, you should be getting six pack abs in no time.

Click Here To Start Getting Those 6 Pack Abs

Fitness Model Program by Jennifer Nicole Lee Review

The fitness model program How to Look Like A Fitness Model Without Being One is a 150 page fat loss eBook written by fitness model Jennifer Nicole Lee. It overflows with information, tips and photos from the beginner through to more advanced levels, giving you 12 weeks worth of fat-blasting programs to work with.

Also included in the program is also a 30 minute audio, in mp3 format so you can put it into your mp3 player, to help motivate you to lose weight.

Some of the things you will learn in the Fitness Model Program are:

• How to Train like a Fitness Model™ to get maximum results in minimum time from working out smarter, not harder!
• How to Eat like a Fitness Model™ – to train your body to perform with more energy, stamina and endurance!
• How to Look like a Fitness Model™- Not only will you turn heads, but you will break necks!
• How to Create a beauty regiment like a Fitness Model™-Your hair, skin and face look and represent the ultimate look of health!
• How to banish cellulite forever- it is possible!

This revolutionary new workout program was even featured on Oprah with Oprah saying, “JNL has devised a workout program that’s pretty cool.”

Testimonials

The principles and philosophies Jennifer shares in Fitness Model Program will help you develop a stunning physique and breathtaking beauty (inside and out). If I had to choose one fitness coach to train my girl friend, it would be Jennifer Nicole Lee, because of her extraordinary personality, understanding of how a females body should be trained and her ability to motivate.

Don’t wait another day to create the body and life you deserve – this is the actual program I promote to my female clients who want to build a sleek and sexy body without bulk or looking too ‘runway’ soft.

-Vince DelMonte
Author, No Nonsense Muscle Building
Contributor to Men’s Fitness Magazine

One of the best testimonials to the success of this program however, is still Jennifer Nicole Lee herself.  Look at her amazing before and after photos.

Overall

With a 8 week unconditional money back guarantee if you don’t see any results, this program is a great tool for women looking to lose weight and feel sexy again.

Click Here To Download The Fitness Model Program by Jennifer Nicole Lee

Click Here To Start Getting Those 6 Pack Abs

The Truth About 6 Pack Abs Review

The Truth About 6 Pack Abs is the best selling eBook by Mike Geary that teaches you exactly how to get a 6 pack.

Some things you learn in the 149 page The Truth About 6 Pack Abs eBook include:

• Over 15 little-known secrets for revving up your metabolism so that you can more easily scorch away body fat on a 24/7 basis.
• Why most people are doing their cardio training totally wrong… and how to modify your routines to make them twice as effective for stripping away body fat
• The truth about lower abs vs. upper abs training, and why you find it nearly impossible to get those lower abs to look good.
• Detailed descriptions and photos of more than 60 of the most effective exercises that will give you a rock hard body from head to toe!  From  muscular biceps, wide shoulders, horseshoe triceps, chiseled pecs, rock hard legs to of course, carved out abs.
• How to eliminate the nasty exercises and useless machines that are wasting your time and may even be making you more injury prone.

Our personal favourite however is how Mike tells you exactly what to eat on a training day.  From breakfast to dinner and everything in between, all the meals are laid out in a nice chart with a breakdown of protein, carbohydrates, fibre, fat and calories for every single meal.

Thousands of men and women have benefited from this eBook including the ones below.

The Truth About 6 Pack Abs Reviews and Testimonials

Mike,

I attached a couple photos to show you how far I’ve come since starting your program…..it was quite shocking to see what I looked like just last year!! I had forgotten how overweight I was, and looking at these before and after pics again almost made me cry…but tears of joy this time, as I’m so thankful for how much progress I’ve made.

Not only do I feel so healthy and vibrant, but I feel that I look younger now too! Its wonderful! I went from a size 14 to a 5. Weight wise I was around 190 lbs when I started and now I am 120 lbs. I’m so passionate about your book and style of nutrition…it’s absolutely amazing…I don’t crave unhealthy stuff anymore…I have eliminated an insane sweet tooth.

I happened upon your book about 9 months ago. Once I downloaded and printed your ebook, I read it once, and then again. There is so much information in there that expands beyond just working out and abs. The nutritional information was fascinating, and I believe that was what helped me get to where I am today. The workouts are also so challenging, and talk about breaking a sweat! I love it.

I have SO MANY people ask me what diet I was doing to lose all that weight. They just don’t understand that I’m not on a diet… It’s been a total lifestyle change. I would recommend your book to anyone! I feel exceptional, and I am in the best shape of my life!

I hope that my testimonial will help you out, as well as other people that have struggled to get in shape. Thank you so much!!

Stephanie Hurst
Tulia, Texas

Mike,

I don’t know if you actually monitor this email address, so if an assistant does, please forward this to Mike.

I owe you a lot of thanks Mike. Your program grabbed my attention last year when I was at an all-time (lifetime even) self esteem and physique low.

I’ve been on your program for almost exactly one year now and as you can see from my pics, I’ve completely changed my life. I didn’t do any of those typical holding the newspaper pics, but I did luckily save a couple pics for you.

These pics are from last year to this year. I just want you to know and see what you’ve done for me. Anyway, I looked like “barrel boy” with no definition and a bonafide gut last year.

I’m down from 24% bodyfat to 7.4% bodyfat currently!

I’m so glad I found your program. I’m extremely proud of myself and extremely grateful to you. This is going to sound cliche, but I’ve become the go-to guy around the office for fitness questions and I’ve inspired (not by talk but by action and lifestyle) people around me to quit being so damned disrespectful to their bodies.

This has been a total body (and mindset) transformation — and I haven’t even set foot in a gym. All done at home, with just some of the simple basics you recommended and my own motivation, intensity and dedication — and with NO slow cardio at all.

Lazy no more, and now lean for life,

-Greg S.

Overall

If you are serious about losing weight and get a rock hard body, The Truth About 6 Pack Abs by Mike Geary will help you achieve your goals.

With over 80 lean body meal ideas and detailed descriptions and photos of more than 60 of the most effective exercises in existence that will give you a tight sexy body from head to toe! This book is definitely worth checking out.

Click here to learn more about The Truth About 6 Pack Abs

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Click Here To Start Getting Those 6 Pack Abs

The Best Abs Exercise – Mountain Climbers

Mountain climbers are an easy and great ab exercise to do to get a 6 pack.  They’re a lot more fun than the traditional crunches or sits up that you may be so used to doing.

Another reason why mountain climbers are a great ab exercise is because you aren’t just working out one area.  You are stimulating the whole body; which will help you burn more calories per workout session.  These are known as compound exercises; multi-joint movements that work several muscles at one time.

How to Perform the Mountain Climber

Put yourself into the push up position. Keep your hips down and bring one knee to your chest. Drop that leg back to the starting position and then begin to alternate sides. Perform this as many times as you can, as it can be quite challenging. This stimulates your core while targeting other muscle too.

You can also do a variation of the mountain climber by alternating your leg during the leg lift.  Take this slow at first as this variation works your core hard

Again get into the push-up position (arms straight), balls of your feet on the floor.  Brace your core and keep your body still.  Then slowly lift your right knee up towards your left arm, then back down to the starting position.  That’s one movement, your feet should only touch the floor in the starting position.  Then repeat with your left knee up to your right arm, and alternate legs with each rep.  Repeat these 5 times.  Progress by increasing repetitions and intensity.

Tips for Doing Mountain Climbers:

• Keep breathing steadily doing the exercise, try and get into a rhythm.
• Keep your upper body stable throughout.
• For the mountain climber variation, the alteration should come from your core and hips, not your shoulders.
• Focus on bracing your core and keeping your body balanced with a neutral back.
• For an extra challenge go really slow and hold your knee by your arm for 2 seconds before bringing it back down.

Most compound workouts will target your mid section, which means you may never have to do a sit up ever again!  Of course this is only one great ab exercise, you can click here to learn more about compound workouts and great ab exercises to get a 6 pack fast.

Click Here To Start Getting Those 6 Pack Abs

How to Get a 6 Pack Fast

If you want to learn how to get a 6 pack fast, there are a few important things you need to know.  The biggest myth in bodybuilding is that you need to do crunches and only crunches in order to get a 6 pack.  That is a lie.  To get 6 pack abs requires a lot more than crunches.

First if you want to get a 6 pack ab fast, you need to lose weight.  So if you are overweight and have lots of weight to lose, lose that weight first before you consider getting a 6 pack.  There is a huge possibility that your abs are just hidden under a layer of tummy fat.

Secondly, because you need to lose weight in order to develop your abs, diet becomes a huge part of getting 6 pack abs.  What you eat will always  correspond to how your physique looks without exception.  Eating the right foods plays a vital role on your bodies metabolism, hormones and more.  Okay, lets face it some people are genetically gifted and no mater what they do they can achieve results.  But for the rest of us, we need to eat right and train right.

Thirdly, you can get 6 pack abs fast through diet alone.  However, you will need to measure your food consumption, or at least monitor it and choose the right foods that will increase your metabolism, not slow it down.  Other reasons why you might have excess fat on your mid section are a poor diet, stress, lack of exercise, poor food choices, and the consumption of junk foods and fast foods.

Don’t be fooled by abdominal gimmicks, learn the truth about getting 6 pack abs through the information provided.  You do not have to perform thousands of crunches to get abs, you need to eat clean. You need a solid diet plan that will get rid of the excess weight around your mid section.

For more truth about abs you can click here to read the Truth About Abs.

Click Here To Start Getting Those 6 Pack Abs

Workouts for Abs

Let’s face it, many of us have been conditioned to believe that you need to do thousands of crunches in order to get six pack abs.  This couldn’t be further from the truth.

Maybe you yourself have done thousands of crunches without seeing any results.  Well then why would you even bother continuing?  Doing the right workouts for abs will bring you results, in this article we will look more in depth about how to do proper workouts for abs.

Myths Abouts Ab Workouts

Doing crunches is actually not an effective way for most people to get abdominal muscles.   You can get six pack abs without boring abdominal exercises but you need to know how!  The truth is, in order for you to get the most out of your mid section a combination of healthy eating, interval training and strength building (compound workouts) are needed.

If you have a layer of fat over your mid section (which is covering your abs) than you need to lose the fat before you can see your abs.  All the sit-ups in the world are not going to burn the fat around your mid section off.  You need to eat the right foods that are going to help you increase your metabolism and turn you into a fat burning machine.

Speed Up Your Metabolism

To eat to get abs you need to eat frequently through out the day to help speed up your metabolism.  You should be eating a variety of foods such as fruits, veggies, complex carbs, lean proteins, and healthy fats.  Eating the right foods is an essential ingredient to getting six pack abs.

If you don’t eat right, you won’t be able to get abs.  Your plate should consist of 40% proteins, 40% Complex and Fibrous carbs, and 20% healthy fats.  1-3 cups of green tea a day will also help boost your metabolism.

Workouts for Abs

Lastly, doing the right exercises such as compound movements, interval training and cardio are your best bet for achieving the 6 pack of your dreams.

I recommend you take a look at Mike Geary’s Truth About Abs eBook.  The book covers the truths about how to get six pack abs.  What you get are facts and no bull.

Included are pictures and descriptions of the right exercises to do, and high quality information guaranteed to set your metabolism on fire.

Click Here To Start Getting Those 6 Pack Abs

How To Get Tight Abs

Learning the basics of how to get tight abs is simple.  When it comes to learning how to get tight abs, there are only a few key points that you need to know:

Burn fat. Most people actually DO have strong, defined abs.  They just happen to be covered by a layer of fat.  This is because the abs are involved in balance and stabilization of all kinds of every day movements and exercises.  To eliminate the fat on top the muscle, you need a combination of regular cardio (aerobic) exercise and a healthy diet to create a caloric deficit necessary to lose weight.

Don’t crash diet.  Simple, healthy eating habits and not deprivation will help you drop excess weight from all over the body.  You don’t need to go on yo-yo diets and drastically change your habits from day to day, week to week.

Be realistic.  For visible abdominal definition, your body fat percentage has to be low – there are no exceptions to this rule.  About 8 percent body fat for men, and 14 percent body fat for women.  “Healthy” body fat ranges from 14%-17% for men and 21%-24% for women.  It may be impossible for some people to reach such low percentages without going to extreme measures.  Remember that women are genetically predisposed to store more fat around the belly and need a minimum level of body fat to be healthy and menstruate.  It’s up to you to decide if rock hard abs are worth going to the extreme or not.  For most people, simply flattening the stomach and losing a few extra pounds is a realistic, attainable goal.

Train your abs like you would any other muscle.  You should strength train all of your major muscle groups, which typically involves 1-3 sets of 8-15 repetitions per exercise.  You don’t need to 50, 100 or even a thousand crunches every day.  If you are doing your exercises correctly, 8-15 repetitions are all that you need to feel your muscles work and get results.  The key is to focus on your form, by deeply engaging your abs throughout each movement.  This is commonly described as “pulling your naval towards your spine,” or “scooping” the abs inward and it will help you engage more muscle fibers (especially the transverse abs), making each repetition more effective.

Let your abs rest.  Just like you should allow your biceps, for example, to rest 1-2 days between workouts, the same is true for the abs. They also need time to rest, recover and rebuild to get stronger.  Aim for no more than 3-4 abdominal training sessions per week.

Vary your program.  Everyone who exercises should add variety to their exercises to keep their body “on edge”.  Try to change up both your cardio and strength exercises at least every 4-6 weeks, if not more often.  This will help prevent plateaus in your progress and allow you to move from easier to more advanced exercises as you become stronger.

Click Here To Start Getting Those 6 Pack Abs

Exercises for Abs

Here are some great exercises for abs.  For these exercises for abs to be effective, make sure you read and follow the instructions for each to ensure proper form and effectiveness.

• Modified Plank. This yoga pose is a great core strengthener—especially when you need a break from crunches.

To do the Modified Plank begin this exercise by lying on your stomach with your forearms on the floor pointing straight forward, your feet together and your spine in a neutral position. Your feet should be touching or no more than an inch apart.

Lift your body up on your forearms and toes, keeping your body as straight as possible. Maintain this position for as long as possible and challenge yourself to longer periods in the plank position. Try to hold the position for 60 seconds in the beginning, working your way up in 30 second jumps until you can hold the position for 3 minutes or longer.

Tip: Don’t let your hips/knees drop, your butt raise, or shift weight to one forearm.

• Crunches on a Ball. As boring as they may seem, studies show that crunches done on a stability ball are the most effective exercise for the abs.
• Seated Twist with Medicine Ball. You don’t have to hold a weight to feel this exercise, which also works the obliques.
• Reverse Crunch with Ball. No, it doesn’t target your “lower abs”, but this is a great variation to regular crunches. The ball adds challenge, but you can do this with just bent legs and no ball.
• Pilates. This gentle, yet effective, form of exercise focuses on strengthening the body from the center. It involves precision and concentration. With practice, individuals can expect better core strength, flatter abs, and a more balanced body.

Don’t forget to work your lower back!  Include at least one lower back exercise every time you work your abs as your muscles work together.  Strong abs help to prevent lower back pain, but so does a strong back.  Remember that when focusing on this muscle group, your abs should be burning, but not your back!  Don’t do any exercises that hurts your back in any way.  Pulling the abdominals in tight will offer greater support for the back during each of these exercises.

Here are our top picks for working out the lower back:

• Back Extensions. Simple and straightforward, you’ll feel the back working after just a few of these!
• Swimming. This Pilates exercise is a great for the entire core.
• Slow Swimming with Ball. This advanced move targets the whole core, as you use the abdominals to help you balance on the ball.

Click Here To Start Getting Those 6 Pack Abs

How to Get the Perfect Abs

Whether you just starting exercising or you’ve been doing it for years – everyone wants to learn how to get the perfect abs.  Defined abs or abdominal muscles for both men and women are looked at as sexy, healthy and youthful.  So, is it possible for you the average joe to achieve the abs of your dreams?

You may be surprised to learn that you can train less and see better results by learning a bit about your body and getting the proper training knowledge.

The Anatomy of the Abdominal Muscles

It’s important to understand the anatomy of the rectus abdominis (abdominal muscles or abs for short).  They run down the front of the torso, from the center of the ribcage to the pubic bone.  It’s a common myth that the abs are made up of several different muscles (such as upper and lower abs).

In reality, the abdominal muscle is one large muscle that gives the appearance of having several small muscles.  This is due to “tendinous inscriptions” in the body.  These inscriptions run across the muscle and down the center, giving it that “6-pack”, or even 8-pack, appearance.

“If the abs are one muscle,” you may be wondering, “then why do certain exercises seem to target different areas?”  Actually, all abdominal exercises target the entire muscle, but during some exercises, you just happen to feel it in one region of the muscle a little more than the others.

Working out the Core

The abs are grouped with a few other muscles that are collectively referred to as the “core,” which also includes your obliques (which run diagonally across your middle), transverse abdominis (a long muscle that runs horizonally beneath the rectus abdominis), and lower back (erector spinae muscles along the spine).

Some experts also consider the hips to be part of the core.  Many people focus on training the abs but forget about these other muscles, which are also important.

A good rule of thumb is that every time you train your abs, you should also target the obliques and lower back as well.

Click Here To Start Getting Those 6 Pack Abs

Workout Schedule for Women by Fitness Model Jennifer Nicole Lee

The following is an example of the type of workout program that fitness model Jennifer Nicole Lee follows.  She prefers the “2 days on, 1 day off, 2 days on, 2 days off” weekly split and highly suggests that you follow the same regime. Let’s look at a sample weekly workout schedule for women by Jennifer.

Monday – Quads, Glutes, Hamstrings, Inner and Outer thigh, and Calves

Tuesday – Shoulders and biceps

Wednesday – Abs & then “Fun Cardio Day”

Thursday – Chest and Tris

Friday – Back

Saturday – Abs and “Fun Cardio Day”

Sunday – Active Rest Day (Fun active day such as swimming, or going to the mall to walk around, going to the park or beach).

We’ll let her introduce the rest of her workout calender from here:

Monday

“Monday is most likely my “Lower Body/Leg Day” (Quads, Glutes, Hamstrings, Inner and Outer thigh, and Calves). I have coined this day as “Puke Day” as it’s usually a pretty intense day, as I go in to my workout with tons of dedication, passion, and a lot of energy. My Monday Lower Body Workout is very challenging, yet I am able to complete it since I have made the wise strategic choice of relaxing on Sunday giving my body and mind a recharging rest. Plus I love challenging workouts. I perform my weight routine for about 45 minutes, and then I tag on about 20 minutes of cardio after my workout.

Its been scientifically proven that if you perform your cardio after your weight routine, rather than before, you will be working out smarter not harder. If your motivation is to gain strength and size, you will perform 3 sets of 8 to 12 reps. but if you have mature muscle mass, and have the goals of building endurance, then aim at higher reps, such as 3 sets of 17 to 21 reps. now let’s looks at Tuesday is another weight training day.

Tuesday

Tuesday will be your upper body day (Shoulders and biceps), again a 45 minute circuit, with 20 minutes of cardio afterwards.

Wednesday

Wednesday will be your Abs and then“Fun Cardio Day, where you choose your cardio of choice (ideas can be Stair Master, any cardio of your preference, elliptical machine, spinning class, cardio kickboxing class). Make sure you perform abs first and then cardio, as this will help trigger your core even while you do cardio. The objective with your “Fun Cardio Day” is to get your heart in its target heart rate zone.

Thursday

Moving onto Thursday, you will be working your Chest and Tris.

Friday

Friday is a very taxing workout, since it is back.

Saturday and Sunday

Saturday is another Abs and “Fun Cardio Day”, and Sunday is my weekly rest day.”

Her other tips for working out:

• Don’t equal with more activity for more results! There is such a thing as “overtraining”.
• Focus on working out smarter, not harder!
• You don’t build or grow muscle while you are working out. When you are resting and getting proper nutrition, this is when the magic of muscle growth happens.
• Proper Supplementation is essential! You need adequate protein, and Protein Shakes are a great way to consume the right amount of protein.
• If you don’t get proper protein intake, all of your weight training will go down the drain.

One of the best testimonials to the success of this program is still Jennifer Nicole Lee herself. Look at her amazing before and after photos.

Click here to learn more about how Jennifer developed her stunning physique and you can too!

Click Here To Start Getting Those 6 Pack Abs

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