Taylor Lautner’s Workout Tip 1. Push Yourself

If you are constantly lifting weights that your body is used to, its not going to get any bigger. Taylor Lautner used dumbbells for his workout routine with about 40 percent more weight than he could normally lift. So if you can 120 pounds, go with 170 pounds.

Taylor Lautner’s Workout Tip 2. Vary Your Volume

Heavier weights aren’t always better. To maximize gains, Taylor Lautner regularly varied his reps and the amount of weights that he was lifting for his workout routine. This way you “surprise” your body so that it cannot predict what you are going to do.

Taylor Lautner’s Workout Tip 3. Create Tension

Free weights are best, but they have a drawback: Some parts of a lift are easier than others, so your muscles aren’t being worked consistently. Taylor Lautner often attached giant rubber bands to a bar or dumbbell he’s going to lift, and then anchored the bands to the base of a power rack or a pair of heavy dumbbells. The tension from the rubber bands allows your body to recruits more muscle fibers and works them harder, accelerating growth.

Taylor Lautner’s Workout Tip 4. Cut Down on Cardio

You don’t want to be exercising so hard that you lose much needed fat that needs to be converted into muscle.

Taylor Lautner’s Workout Tip 5. Don’t Overwork Your Abs

During Taylor Lautner’s workout routine and plan for New Moon he only targeted his abs 3 days a week and does a combination of exercises to work his entire core.

Taylor Lautner’s Workout Tip 6. Move Side to Side

Most weightlifting exercises involve moving forward or backward; they don’t train your body to explode in other directions. Taylor Lautner performed side-to-side exercises in addition to his traditional lifts. These boost your ability to move in any path. For example, work a few sets of lateral hops and lunges into every leg workout.

Taylor Lautner’s Workout Tip 7. Make Sure You Recover Properly

Training and eating are only two-thirds of the muscle-building equation, “The other third is recovery,” says Taylor Lautner. He takes every third day off and never works out more than 5 days a week. “If you constantly pound your muscles, they’ll never have time to repair.”

Taylor Lautner’s Workout Tip 8. Feed Your Body Wholesome Food

Make sure you eat a lot while you are working out and eat right. Your body needs to turn that fuel and calories into muscle and to keep your body going. Eat nutritious whole foods and avoid junk and processed foods.

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6 Pack Abs Blog landed an exclusive interview with Chris Lopez the author of the new eBook Turbulence Training Kettlebell Revolution on Wednesday 12.34 pm Sept 9th 2009.

This interview covers the basics of why kettlebells are better, who can use them, who are they ideal for, how to get started with kettlebells, and much more. Kettlebells are one of the hottest “new” ways to work out, because you don’t have to go to the gym to get that body you want. Kettlebells can be used at anytime, and anywhere.

Q. Dean B. Hello Chris, thank you for taking the time out of your busy schedule to conduct this interview. Could you first give the readers a little bit of background on the Kettlebell as many of us are new to the subject…Like where it came from and why it’s being used?

A. Chris Lopez. Well first and foremost the kettlebell or (girya the Russian name for kettlebell) is a cast iron weight looking somewhat like a cannonball with a handle. Kettlebells are originally from Russia and have been around for at least 300 years.  I believe early on they were used by Russian strongmen as a strength and conditioning tool and then their practices were later adopted by martial artists and the Soviet military because they got those that used them impressive results in all aspects of fitness (strength, power, endurance and body composition).  KB’s have really only hit the North American mainstream in the past 10 years thanks to some very knowledgeable trainers.

Q. Dean B. Chris from my understanding it seems the Kettle Bell industry has become very popular over the past few years. Are Kettlebells just a trend or are they here to stay?

A. Chris Lopez. I guess the short answer to your question is, NO.  KB’s aren’t the latest and greatest “trend” to hit the fitness industry.  They’re here to stay. Kettlebells will definitely live up to their expectations…better yet, I think they have already for the few that swear by KB workouts and for those who’ve pioneered the modern KB movement.

Q. Dean B. Since Kettlebells are here to stay who are they really for? I have seen many professional athletes using them especially Mixed Martial Arts fighters such as George St. Pierre. Can anyone use them?

CLICK HERE To Learn More about Kettlebell Revolution

A. Chris Lopez. Kettlebells are for everyone, but I would say that those who want to lose fat and get into great cardiovascular shape would benefit the most.  If you’re a lineman in football, then I wouldn’t give you a KB as your main training tool.  If you were a competitive bodybuilder, then you wouldn’t be using KB’s all that much either.

Kettlebells are for the everyday person male or female, who wants an effective workout solution with out having to spend all the time and effort it takes to get to the gym.  If you notice the physiques of those that train exclusively with KB’s, you’d see that they have very athletic-looking physiques and that they possess strength that is almost deceiving.

The great thing about kettlebells is that the base exercises used all emphasize the same muscles that you would use for regular everyday tasks – squatting using your hips, lifting things over your head, picking things off the ground, etc, etc.  So not only are you “molding” a great looking physique, you’re also creating one that works well and that can stave off common injury.

Q. Dean B. I know you said that KB’s are for everyone but are they safe for beginners such as those who are starting out with weights or weight lifting in general?

A. Chris Lopez. Yes.  In fact, it may even work to their advantage to start lifting with kettlebells because their minds won’t be “tainted” by common fitness/bodybuilding dogma.  Either way though, whether you start with kettlebells or with “regular” weights, you must learn the basics first.

I come from a school where if you can’t handle your own bodyweight, then you have no business with external resistance – dumbbell, kettlebell, medicine ball, anything.  That said, you must master the basics first.  Example: Push-ups, squatting with your hips and NOT with your knees, knowing how to bend forward with out rounding your back and knowing how to squeeze your shoulder blades together without “hiking” your shoulders up.  These are all the basics that beginners should learn prior to training with kettlebells.

Q. Dean B. Nicely put. I do believe that people should master the basics and this goes for anything in life. A lot of women are concerned that Kettlebells are not ideal for their body structure, is this true? Oh and another thing will women become bulky if they train with KB’s

CLICK HERE To Learn More about Kettlebell Revolution

A. Chris Lopez. No, I don’t think this is true and women using kettlebells will actually get a svelte, sexy, lean look.  Think of a dancer’s body – powerful, yet not overly muscular.

The reason why I like kettlebell training is because a lot of the movements rely on the posterior chain – using the hamstrings, glutes, lower back & abs.  This is important because women have a tendency in being overly quad dominant.  This is because of the way their hips are.  The angle of their femur (their leg bone) relative to their hips is more extreme than men, and thus forces them to use their quads more.  Using hip dominant KB exercises like swings, high pulls & snatches forces them to use their often neglected glutes & hamstrings creating balance and healthier knees.

For both men and women, because we live in the information age, we all spend too much time on our arses sitting in a flexed position.  KB training, as stated above, forces us into hip extension really loosening up our tight hip flexors & quads giving us less back pain and stronger glutes & abs.

Q. Dean B. I agree. We definitely need to move more and get off out butts. How do KB’s compare to typical gym exercise equipment? Like for instance what’s the difference between dumbbells and kettlebells?

A. Chris Lopez. KB’s are versatile and they can be taken anywhere.  In addition to that, you’d need a whole set of different gym equipment to get an effective workout in, whereas you just need a single KB to get a great training session in.

Dumbbells are okay, but awkward for the best kettlebell exercises – and not as effective.
The main differences between a kettlebell and a dumbbell are

1) The way the weight is distributed… and
2) The smoothness of the handle (as opposed to a rough/corrugated handle on a dumbbell, the kettlebell actually has a smooth finish).

So, performing exercises like snatches or swings, where a smooth handle will allow for some natural slide, is a lot easier with a kettlebell than it would be with a dumbbell.

Q. Dean B. Could you quickly let us know the weights that are suitable for women and men to use? How many KB’s someone should buy!? I heard that there were very few weight variables and they do not go up in increments as dumbbells do.

CLICK HERE To Learn More about Kettlebell Revolution

A. Chris Lopez. Sure. Women should start with an 8kg Kettlebell, while men should start with a 12kg or 16kg. It all depends on their lifting experience and what level they’re at. But, always use discretion if you are a beginner.

I’ve seen KB’s as low as 2kg…although I don’t know how effective that weight would be for anything or anyone. The biggest kettlebell that I’ve ever seen is a 48kg. That’s 106lbs!!! That’s pretty heavy.
To start out, you only need ONE KB. Once you master the movements and enjoy KB training, then you can invest in more. But I tell most people to just start out with ONE.

Q. Dean B. Last but not least can you recommend any beginner workouts for my readers?

A. Chris Lopez. Sure.  First and foremost, you must know how to squat properly (that is how to squat by sitting your hips back).  If you’re not confident with that, then learn that first.

After that, try this workout…
Warm-Up – Rise & Shine, Push-ups, Reverse lunges, stick-ups (10 reps each repeating the circuit twice with no rest)

Workout – Repeat the following circuit 3-5 times resting 60-90s between circuits
1) KB Front squat (aka Goblet Squat) x 10
2) KB Row x 12 per arm
3) KB Goblet Lunges x 10 per leg
4) 1-Arm Military Press x 10 per arm
5) 2-Arm KB Swings x 20

Q. Dean B. Thank you Chris for all that valuable information you shared with me and my readers, I’m sure people will find a new understanding with KB’s. One more thing before we go…where can someone learn more about KB Workouts?

A. Chris Lopez. No problem I am glad to help. As you know I just finished publishing The Turbulence Training Kettlebell Revolution Fat Loss System eBook. So if any of your readers are interested you can join the Kettlebell Revolution by visiting my website.

CLICK HERE To Learn More about Kettlebell Revolution

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Maybe you just finished watching 300 or want to go one step beyond the traditional 6 pack.  Whatever the reason, we’re going to give our our top 3 lower abs exercises so you can get the ‘v’ shape above Brad Pitt’s waistband in Fight Club.

While the upper abdominals are easily reached with crunches and sit-ups, getting a grip on the elusive muscles below your belly-button takes a twist, a drop and a chop.

Lower Abs Exercise #1 – Decline Russian Twist

Sit on a decline bench and hook your feet beneath the pads. Sit with your back at a 45-degree angle to the floor. Hold a weight plate in each hand at arms length in front of you. Keep a slight arc in your elbows.

Rotate your arms and trunk from your left side to your right side while keeping your legs still. Your head and spine should stay in the same position while your core rotates around them. Perform 4 sets of 8 reps.

Lower Abs Exercise #2 – Knee Raise with a Drop

Lie on your back, with your hands behind your ears, hips and knees bent, and feet on the floor. Hold a medicine ball between your knees. Keep your lower back on the floor throughout the exercise.

Contract your abdominals and pull your knees to your chest. Lower your knees to the left so they touch the floor, then bring them back to the centre. Return to the starting position. Drop your knees to the right on the next repetition and alternate sides for each repetition. Perform 4 sets of 8 reps.

Top Lower Abs Exercise #3 – Cable Woodchopper

Stand feet shoulder-width apart with the side of your body toward a cable stack, rope attachment on pulley. Keep your arms straight and abs tight. Pull the rope out in front of and across the body in an arc, as though you were chopping wood across the body with your “rope axe”.

Finish with your hands at knee level, legs slightly bent and weight transferred to your far leg. Repeat to the other side. Make the movement explosive as you rotate down, control as you release the weight back down and hands up.

Perform 4 sets of 8 reps.

Click Here To Start Getting Those 6 Pack Abs

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2. How To Achieve A Flat Stomach
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Learning how to get sexy abs fast isn’t hard as long as you know what you’re doing.  Here are a few tips on how to get sexy abs fast.

First if you want to reveal your hot sexy abs, you must lose excess weight and fat overall.  There is no such thing as “spot reduction”; you cannot only lose weight on your belly.  To lose weight overall start doing cardio exercises.

Running outside is a good way to build up your stamina and burn the fat.  It’s so much better than doing it in the gym – remember a one per cent incline on the treadmill is almost the same as running on a flat surface outside.

Once you lose all the weight, you want to do specific exercises to define and tone your abs.  Here are 5 of our favorite abdominal workouts.

Leg Pull-Ups

Hang from a bar then raise your legs to a 90-degree angle while clenching your abs; hold for three seconds, then lower for four seconds.

The Plank Position

1. Lie face down on a mat resting on your forearms, your palms flat on the floor.
2. Push off the floor, rise up onto your toes and rest on your elbows.
3. Keep your back flat, in a straight line from your head to your heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
5. Clench your abs for 10 seconds and then relax for five. Repeat this exercise for 40 seconds.

Reach for the Sky – Rocking Double Crunch

Lie flat on your back with your legs at a 90-degree angle. Raise your back several inches from the ground so that the core of your abdominal area is tense. Rock from side to side, touching as far down the side of your feet as possible, one foot at a time.

Benchmark – Chest Press

Bench presses are really good for developing your chest muscle – and if you raise your legs slightly above the bench, you’ll really work on the core of your abs.

Flatten Those Abs – Circular Leg Crunches

Lie on your back as if you’re going to do a sit-up, but keep your head and back flat on the floor. Lift your legs up slightly above the floor, spread them apart and rotate them from the hip in a circular motion.

Finally, in order to have and maintain rock hard sexy abs you must eat healthy.  Food and nutrition are the building blocks of your body.  Feed it garbage, and you will feel and look like garbage.

Treat your body as the temple it is.  Everyone has got abs underneath; it’s just a matter of losing weight, doing the right exercises and eating nutritiously that will help you to show them off.

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1. Easy Abdominal Exercises
2. Lower Abs Exercises – 3 Exercises for Defined Lower Abs
3. How To Achieve A Flat Stomach

Our Rock Solid Abs Exercise #1 – Ab-tastic

If you want to have Christian Bale Batman type abs, this workout hits your abdominals from multiple angles so you will get rock solid abs in no time. Do this regime 3 times a week.

Perform 30 of each of the exercises in a circuit. Rest for 2 minutes and then repeat. Perform 4 sets in total and watch your belly melt away.

Our Rock Solid Abs Exercise #2 – Barbell roll-out

Kneel in front of a barbell.  Grab it with a shoulder width overhand grip.  Keeping your arms relatively straight with a slight arch in your elbows roll it out in front of you so you lower your trunk to the floor.

When you are about 2 inches above the ground pull back on the bar so you roll yourself and the bar to the start position.  You should finish with your torso completely upright.

Our Rock Solid Abs Exercise #3 – Swiss Ball Knee Tuck
Recline on a Swiss ball, feet flat on the floor, arms crossed on your chest.  Your head, shoulders, and back should all be in contact with the ball.  Slowly curl your shoulders and upper back up off the ball as you simultaneously draw your left knee toward your chest.

Lower your left leg as you lower your torso back down against the ball.  Repeat the motion with your right knee.  Continue alternating legs.

Our Rock Solid Abs Exercise #4 – Swiss Ball Russian Twist

Lie with your back on a Swiss-ball with your feet shoulder-width apart.  Hold a weight plate with both hands at arms length.

Rotate your arms and trunk from your left side to your right side while keeping your legs still.  Your head and spine should stay in the same position while your core rotates around them.

Our Rock Solid Abs Exercise #5 – Reverse Crunch

Lie on your back on the floor holding a dumb-bell between your feet.  Place your arms at your side with your palms flat on the floor.  Keep your knees straight but not entirely locked.

Raise your legs in the air so they are perpendicular to the floor, then bend your knees towards your chest.  Pause, then straighten your legs again and lower them to the start position making sure your heels don’t touch the ground.

Our Rock Solid Abs Exercise #6 – Knee Raise With a Drop

Lie on your back, with your hands behind your ears, hips and knees bent, and feet on the floor.  Hold a medicine ball between your knees.  Keep your lower back on the floor throughout the exercise.

Contract your abdominals and pull your knees to your chest.  Lower your knees to the left so they touch the floor then bring them back to the centre. Return to the starting position.

Drop your knees to the right on the next repetition and alternate sides for each repetition.

Our Rock Solid Abs Exercise #7 – Water Twists

“While crunches only hit the front, this works your entire core through its full range of movement, keeping it under constant strain,” says Tim Brabants, Olympic gold medal-winning canoeist in Beijing. “It’s an absolute killer that rips your muscle fibres, so you’ll see greater gains by taking at least one rest day between sessions.”

In a sit-up position, with knees at 90 degrees, hook your feet under the bed.  Hold a full 2-litre water bottle in front of you, arms straight. Keeping your spine straight and at 45 degrees to the floor throughout, slowly rotate your torso left and then right until the bottle almost touches the ground.

Isolate your abs by keeping your pelvis and knees fixed and back straight throughout.  Do three sets of 30 and feel the burn!

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3. The Best Abs Exercise – Mountain Climbers

Do you want to get killer abs fast?   Your abs are by far one of the most difficult muscle groups to make visible and define on the entire body due to the fact that it is usually covered by a layer of fat.  Despite that fact, here are our 10 tips to help you get killer abs fast!

1. Our Get Killer Abs Fast Tip #1 – Proper Nutrition. Proper nutrition is the most important abdominal success factors.  Maintaining a healthy and optimal nutritional plan the number 1 way to get killer abs fast.  Without paying special attention to this you might as well just forget it! Make sure you are eating at least 3 small meals and 2-3 small snacks a day.  Pay attention to low glycemic carbs and make sure you take in as little or no trans fat as possible.  Add in plenty of raw fruits and vegetables a day and you will see a big change in your body with persistence and discipline.
2. Our Get Killer Abs Fast Tip #2 – Cardio. Cardio is one of the best ways to lose weight overall, and off your belly!  Swim, run, bike or ue the cardio machines to help rid you of the excess body fat.  Many of these activities use your abdominal muscles and will help to define and make them stronger.  If you are really serious about getting killer abs fast, we highly recommend doing cardio exercises 45 min – 1 hour 5 times a week!  You can do 30 minutes in the day and 30 minutes at night.
3. Our Get Killer Abs Fast Tip #3 – Understand Your Genetics. Everybody has their own uniquely shaped abs! Sometimes it can be a motivational killer when you are seeking the abs of some sexy picture in a magazine or your favorite celebrity and it turns out that yours are shaped completely differently when you actually get your body fat levels low enough to see them. Please recognize that this is out of your control and don’t get frustrated if they aren’t identical to the perfect image in your mind!  Don’t worry, if you can see abdominal development in any way, you will be noticed!
4. Our Get Killer Abs Fast Tip #4 – Variation. When training your abdominal muscles, like any other muscle group, in order for you to see significant gains, you must add variety to your exercise regime.  Always think of new ways to shock and push your abs out of their comfort zone which is known as progressive overload.  This can be done by adding weight, changing the speed of your repetitions, the length of each contraction or simply adding a twist!
5. Our Get Killer Abs Fast Tip #5 – Rest. Don’t over train your abs: This is a very common mistake amongst many who are very eager to get quick results! If you work out your abs too often and too frequently they will have little time to rebuild and heal. Like all of the other muscles in your body, they need time to fully recover in order to grow otherwise you will be counter-productive. Five times per week is more than enough!
6. Our Get Killer Abs Fast Tip #6 – Don’t Give Up. The most important element of ab training is having razor sharp focus on your abdominal region while doing each exercise so you don’t recruit secondary muscles which will make the results less favorable. Think of nothing else while training your midsection and pay special attention to each contraction. Training abs is all about quality more so than quantity. Make every rep count!
7. Our Get Killer Abs Fast Tip #7 – Breath. Every time you do an abdominal exercise, make sure you are breathing properly on the exertion and recovery.  Unknown to many, you actually need to breathe all of the air out of your lungs to make room for the crunch, leg raise or twist so that the abdominal muscles have room to contract effectively.  Always breathe in through the nose on the recovery and out of the mouth on the exertion which is generally the hardest part of the exercise.
8. Our Get Killer Abs Fast Tip #8 – Train Your Core. There are many excellent exercises to train your core: It is very important to make sure you are doing a variety of exercises to target the upper, lower and side abdominals to ensure a well toned, strong and sexy midsection. Some of the best ab exercises are the crunch, side crunches, hanging leg lifts, the plank, the side plank, abs machine, leg lowers, ball crunches, cable crunches, cable twists, reverse cable ax chops and of course the traditional sit up and twisting sit up. If you haven’t learned how to do these properly with the correct technique, we highly advise hiring a trainer for one session and getting them to focus completely on teaching you these aforementioned exercises. It will exponentially expedite your results!
9. Our Get Killer Abs Fast Tip #9 – Strengthen Your Pelvic Floor Muscles. When these muscles are effectively developed they assist your deepest abs in doing the exercises correctly. The best way to actively engage this muscle group is to focus on gently pulling your belly button in towards your spine which will also help you keep the abs fully contracted during the exercise. The trick is to pull your abs up and in rather than pushing the pelvis down. The best way to see if you are doing it correctly is by placing your hand over your abs during a sit up and if you feel you’re pushing your stomach out, then you are not doing it properly.
10. Our Get Killer Abs Fast Tip #10 – Go Out. Go to the beach or the community pool: Here you are typically going to hang out half naked or at least without a shirt covering your belly where everyone can see you! Talk about some serious motivation!!! By having a well developed and defined core says a lot about you as a person and could possibly lead to some interesting human interaction (providing you are single…lol) This is hands down the most effective tip I can give you on developing those firm sexy abs!!!

So as you can see, there are many techniques to help you get the results you seek for tighter abs and a flatter stomach. Some methods work better than others and you have to see what works for you. Our advice is to use all of them!

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2. Exercises To Help You Lose Weight Fast and Get Abs
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What is Isometric Abdominal Training?

Isometric abdominal training (IAT) involves a series of abdominal contractions performed in a static position and free from changes in joint angles. The muscles are activated and held at a constant length as opposed to being allowed to flex or extend. In other words, the abs are tensed and kept in the same position with the levels tensed and held constant.

Who should do Isometric Abdominal Exercises?

Simply put, anyone who wants ripped abs.  Although Isometric Abdominal Exercises are especially useful for people with injuries that limit their range of movement and allows rehabilitation around damaged joints to occur.  In addition, studies have shown that Isometric Abdominal Exercises can increase max strength by 20% in compound exercises such as; the clean, deadlift, and shoulder press. Increases in isometric abdominal strength will also benefit anyone who does rugby, football, combat sports and running.

How Do Isometric Abdominal Exercises Work?

Because muscle fibres are pulled from both ends of the contracting muscle, as opposed to just a section of the muscle, IAT involves higher-intensity muscle activation, which causes your body to recruit more muscle fibres per contraction than regular flexion or extension training. The response from your body is muscle growth and increased muscle efficiency – stronger abs

How Do I Do Isometric Abdominal Exercises?

For muscle growth to occur, you should aim to hold the position for about10 – 30 seconds. The focus must be on peak muscle contraction and then maintenance of this for the desired time period.

Isometric Abdominal Exercises

• Decline static holds
• Side bridge
• Plank
• Lying leg holds
• Isometric stomach flattener

Top Isometric Abdominal Exercise – The Static Push

This should be performed with a partner

1. Lie flat on the floor.
2. Raise your knees so they are directly above your hips
3. Keep your heel above knee height.
4. Now your partner places their hands on your shins and pushes downwards for between 10-30 seconds.
5. You must contract your abs isometrically to resist your heels from dropping below knee height.

Tip: To reach peak contraction, boxing coaches will often throw medicine balls into the abdominals of their fighters, forcing them to contract hard.

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1. Easy Abdominal Exercises

Are you trying to get ripped six pack abs without success. I am going to teach you today exactly how to get ripped six pack abs with these simple steps.

First, if you want to get ripped six pack abs, good nutrition is so important.  If you are eating a lot of fatty foods and eating the wrong type of food then obviously you are not going to see your abs.  Eating the foods with a lower calorie intake will help you in burning the fat faster.  Also if you eat several small meals through out the day will help you keep your metabolism burning at full blast.

A lot of people eat three big meals a day and snack the rest of the day.  This type of eating style will result in an increase of fat in your abdominal area. Make sure your daily meals consist of plenty of fresh raw fruits and vegetables.

Next, exercise must be done to achieve ripped six pack abs.  It must however be done in combination with good nutrition and the right eating habits.  You can walk, run and workout for years and not see results if you do not eat right.  The right exercise for getting abs means doing cardiovascular workouts combined with a good ab workout.

Keep in mind that your abdominal muscles come in three layers.  The first layer of muscles is the transversus abdominis; this is the muscle that provides stability and plays a roll in exhalation. The next layer is the rectus abdominis. This muscle flexes the spine.  Then there is the internal and external obliques these muscles are closest to your skin. They provide your rotation and lateral movement of your body. Working these muscles with a cardio workout will burn your stomach into submission and get you ripped six pack abs.

Good abdominal exercises will help you to build a stronger core.  You will have a better posture and your back will be strong to fight against a back injury.  An good rule of thumb for weather or not you worked out enough is the burn you get after working out.  Your muscles should be sore after any abdominal exercises but not painful!

By doing the above steps we talked about, you will not only get ripped six pack abs but you will obtain the physical fitness you need to live a healthy life.  Don’t give up, stay focused and persistent you will get you the results you always hoped for.  Good luck!

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If you are looking to get six pack abs fast you must lose the excess fat on your body. Or else your abs won’t even show! Crunches and sit ups are not enough to help you get six pack abs fast.

The best way to lose weight is through cardio routines. Here is our list of good cardio routines that you only have to do for 20 minutes per session. These are really easy, and fun, but it will give you great results when done 3 times per week.

The secret to doing cardio properly is to mix it up a little bit.  Imagine yourself doing 2-3 different types of cardio each week 3-4 times per week. That is what you will need to be doing, so here is the first kind of cardio that really works.

Exercise 1. Hill Intervals

The hill intervals can be a real killer when you do them, but they are also very effective.  Here’s how to perform this exercise.

Start at the bottom of a long hill, (preferably steeper the better you get – think San Francisco) and run all the way to the top, then walk down slowly. Without resting go with all you got, one more time up the hill… and slowly walk down.

Repeat this process for 6-12 reps.  This will give you a deep burn in your muscles, and also get your blood flowing, your heart pumping and the body will burn fat like never before.

Exercise 2. Jogging

This isn’t new, but it works.  No matter what people are saying, jogging does still burn calories, but mostly while you are running, so it has little after burn effect. Yes it has some after burn, but not as much as weight training or interval training.

You want to run about 2-3 miles each time you run, and then once a week put in a longer distance, such as 5-10 miles. I know, right… 5-10 miles? This guy is crazy.

Well, if you do run that far you will burn approximately 800-1,200 calories which mostly is fat, but also some muscle.

Exercise 3. Skipping Combined with Weight Training

When you are doing your resistance training, add 100-200 jump ropes in between sets.  So if you are supersetting push ups and squats, when you have done push-ups and squats, you would jump 100 times with the jump rope. Then do the push ups and squats again.

This will extend your workout, but get you lots of great benefits! You will increase the metabolism with the weight training and you will burn the fat with the jump rope. Perfect combination and I personally think it’s great fun!

Shed your pounds and then start doing exercises that will target your abs.  Good luck.

Click Here To Start Getting Those 6 Pack Abs

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3. The 5 Best Foods to Eat to Lose Weight

As we always mention on 6 Pack Abs Blog, in order for you to achieve 6 pack abs, you need to lose the excess fat on your body.  Even better though is learning to build muscle and lose fat.  Here is our list of 10 superfoods to help you build muscle and lose fat.

Keep in mind that eating protein helps the body to build and maintain and also helps fat loss as protein has a higher thermogenic effect than carbohydrates and fat.  However eating fats, the right kind that is, will also help you to lose weight.  This is because your body will hold fats if you don’t eat fats.  Fruits and vegetables are essential to the diet as they cleanse the bowels and contain valuable vitamins and minerals that are necessary to replenish your body after a workout.

Here is our list of top 10 superfoods you need to build muscle and lose fat so you can get your 6 pack abs fast.

1. Whole Eggs – Cheap and a rich source of protein at 7g/egg.  The yolk contains the most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels.  Don’t worry about cholesterol in eggs.  Dietary cholesterol isn’t bound to blood cholesterol.  If you have bad cholesterol, lower your body fat rather than throwing the yolk away.
2. A High Quality Oil – We recommended high quality oils such as black seed, hemp, pumpkin, or cold pressed coconut.  One of the best oil blends on the market is Vega’s EFA vegan oil by Sequel.  Extra Virgin Olive Oil – Contains 70% monounsaturated fats that protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy Extra Virgin Olive Oil: it contains more polyphenols and tastes better.
3. Yogurt – Contain bacteria that improve your gastrointestinal health. Don’t buy frozen yogurt or yogurt with added sugar and fruits at the bottom.  Try to buy kefir whenever possible, and if not get plain low fat yogurt.  Mix your yogurt with natural berries.
4. Mixed Nuts -  Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you’re a skinny guy who wants to gain weight.  Anything works: almonds, walnuts, cashews, hazelnuts. Buy natural without added salts/sugars.
5. Spinach & Broccoli – Spinach is one of the most alkaline foods. It prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile. Broccoli is also high in soluble fiber and low calorie, helping fat loss. Eat other cruciferous vegetables for a change: cabbage, cauliflower, etc
6. Oats – Reduce cholesterol; provide you with low-gi carbs for energy, and high in soluble fiber.
7. Tomatoes – High in lycopene, which prevents cancer.  Have pizza or pasta with tomato sauce and olive oil after strength training.
8. Oranges – Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Quit drinking processed orange juice which often has added sugars. Eat oranges or make your own orange juice.
9. Apples – Pectin in apples helps weight loss by increasing satiety. Apples are also the strongest antioxidant after cranberries (eat the peels). Unfortunately apples are one of the most pesticide contaminated fruits. Go organic.
10. Carrots – Their huge vitamin A content improves eye-health, especially night vision. Carrots are also rich in fiber, low calorie and taste good, even raw.
11. Tea – Contains lots of antioxidants and is a natural diuretic.  Green tea also speeds up fat loss, prevents cancer and improves blood sugar & circulation. Drink green tea in the morning instead of coffee.

Putting it All Together.  Eat proteins, veggies, fruits & fats every 3 hours. 2 cups water with each meal. Carbs post workout only. Junk food 10% of the time. Get stronger in the meanwhile and you’ll build muscle & lose fat.  Your body holds water if you don’t drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration from strength training. Get in the habit of drinking 2 cups of water with each meal.

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