Kettlebell Revolution Workouts by Chris Lopez Interview

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?

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

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.

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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10 Superfoods You Need to Build Muscle and Lose Fat

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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Stay Slim and Trim During The Holidays by Jennifer Nicole Lee

Jennifer Nicole Lee is a fitness expert and author who was Miss Bikini America in 2005 and Miss Muscle and Fitness.

“This is the sticky time where your good habits will be put to the test, and your taste buds will be teased!  I call it the “Tough Times” for passionate fitness lovers such as myself.  Between Thanksgiving and Super Bowl Sunday, we as Americans will indulge in food and drink like no other time of year. And the results?  Well maybe we won’t feel it just after that one sip of eggnog, but we will end up paying for it over the long haul.

While those endless appetizers, huge portions of desserts, and endless glasses of cocktails may taste heavenly, for the average person, that equals gaining fat and weighing more on the scale. And the amount of extra “tinsel” around the waistline may vary for some. And don’t be fooled even by one pound as it may seem little, but this extra weight accumulates and may later contribute to obesity. And obesity sadly enough affects about 1/3 of Americans.

Achieving the utter impossible, staying slim and trim during the holidays, is not about denying yourself the rights to a small portion of what you love. And it’s not about having to live with flavorless, boring food.  My advice is simple, such as cooking with healthy, fresh ingredients, watching your portion control and choosing quality over quantity.  Don’t worry, just follow my 3 tricks to staying slim and trim during the holidays, and YOU WILL eat like a queen or king and stay slim and trim!

1. PAY ATTENTION!

Pay attention! This is the calling card that I tell my sons every day! Pay attention to details! And the same philosophy pertains to us adults too! I don’t want you to feel that you can’t enjoy your holiday meals, but you have to pay attention. Just because it’s the holidays, and it’s time to get joyful and gather together, it doesn’t mean that it’s a free for all showdown of food and gluttony.

Paying attention means being smart and becoming a “Concoction Queen!” I want you to focus on choosing healthier and fresher ingredients over packaged foods. I choose fresh local farmers market vegetables to prepare my warm casseroles with, instead of canned. And go for the color! The more colorful your plates, the more vitamin and antioxidant packed they are. So eat the rainbow this season, and you will keep your immunity on an all time high!

Instead of a lot of creams, half and half, and butter, use fresh veggies topped with a touch of low fat cheese and low sodium bread crumbs. You will find that you re able to enjoy the fresh sweet taste of nature without all the sugar, carbs, and empty calories. I substitute sugar free orange preserves instead of sugar in most of my fruit glazes, thus slicing the calories in half. And I also suggest olive oil in sautéing and roasting instead of butter. Not only are you adding flavor, but also antioxidants and good for you fats.

And you don’t have to have a ton of fat and salt in a recipe for it to be a crowd pleaser. When preparing a health-conscious holiday meal, try incorporating like-minded concepts and choose nutritious recipes. In my www.FitnessModelProgram.com you have a ton of recipes that you can even use for a large holiday gathering, but just up the ingredients by 2 if you have a party larger than 4 people.

Another general rule of thumb is to make a list of missing ingredients from the pantry including quality olive oil, sea salt, peppercorns, low-sodium chicken stock, balsamic vinegar, dried fruits and nuts – which add nourishing flavor to any meal. With these and more of the basics on hand, you’ll avoid resorting to boxed mashed potatoes or canned cranberry jelly.

2. Control Thyself! Also Known As Portion Control

Others say you can indulge as long as you practice moderation.

And yes, ladies, SIZE does matter! As in serving sizes! Don’t sabotage yourself by eating that extra serving. Instead have a few bites and savor it! And if you can also aim at leaving some food on your plate, you will be saving both time in the gym and also saving a few extra calories from winding up on the scale.

Use my “JNL Holiday Plate” Equation to say slim and also to not hurt the chef’s feelings: With respect to the almost endless string of seasonal parties and gatherings you will attend, follow this trick: At dinner parties and brunch buffets, fill half your plate with vegetables and the remaining quarters with protein and a whole grain carbohydrate. By taking lunch and nutritious snacks to work, you avoid gorging on catered meals and boxed sweets frequently passed around most offices. It’s also important to eat a small, healthy snack before heading out to a party; attending one on an empty stomach will often lead to overeating. Don’t allow that “super hunger” trigger to cause you to go overboard at the buffets. And leave food on your plate! It’s almost rude to eat it all, because in some cultures an empty plate signals that the host did not prepare enough food, and that you want more. So by leaving a few bites left, this signals that you are full, and the chef did prepare adequate food. (I learned this in China!)

3. Always Pick Quality Over Quantity

Eating during the holidays is not a “Who can Unbuckle Their Pants First” Competition! With so many choices at the dinner table or office potluck, it’s hard to resist spooning a bit of everything onto your plate. Then, we often swallow bites of food that we don’t savor, plus didn’t even want in the first place!

Instead eat things that look really good to you, but if they don’t taste as good as you thought, don’t finish it. This is not the time to be part of the clean plate club.

Cheers to your health and happiness,
Jennifer Nicole Lee”

Check out Jen before and after her Fitness Model Program.

CLICK HERE to learn more about how you can develop Jennifer’s stunning physique too!

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The Beginners Guide To Getting Six Pack 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.

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Fitness Model Program by Jennifer Nicole Lee Review

Fitness Model Program 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

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Mountain Climbers – A Great Ab Exercise

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.

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Get 6 Pack Abs Fast Without Crunches or Boring Workouts

If you want to get 6 pack abs 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 6 pack abs 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.

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Get Six Pack Abs without Crunches or Sit-Ups – Forget Conventional Sit-Ups

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 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.

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.

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.  We 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.

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How To Train Abs Like A Pro

Getting the basics of how to train abs is simple.  When it comes to learning how to train 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.

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Killer Ab Exercises

Here are some great killer ab exercises.  For these killer ab exercises to work, 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” (we busted that myth above), 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.

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