Exercises To Help You Lose Weight Fast and Get Abs

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.

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Build Muscle and Lose Fat with 10 Superfoods

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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Lose Body Fat Fast and Get Six Pack Abs

Many people want to lose body fat because they want to have six-pack abs. Actually, they want to lose body fat specifically on their bellies so their abs become visible. The only real way to reduce abdominal fat is to lose overall body fat. So if you’re wondering what do you have to get your body fat percentage down to before your abdominal muscles will show? The answer is, it depends. More specifically, it depends on your gender and genes.

Women naturally have a higher body fat percentage than men. A woman doesn’t need to lose as much body fat as a man does to make her her abs visible. Even worse for guys is the fact that men tend to store a higher percentage of their total body fat around their bellies. So a male has to push his body fat percentage way down before his abs pop into view.

Your genes affect the way locations where fat is stored on your body. For some blessed people, any excess body fat is stored evenly around their body. But for most of us, it seems that every ounce of extra fat goes right to their belly or butt. This means that two people whose abs are clearly visible may have body fat percentages that differ a good bit.

There aren’t any good tests around that will tell you exactly what percentage you would need to achieve yourself to have six-pack abs. The best you can do is look at your body fat percentage as a range. If you want your abs to be obvious, you’ll need to hit a body fat percentage somewhere in the following ranges:

Men: To make your entire 6-pack of abdominal muscles visible, you’ll need to get your body fat percentage down to less than 11%. If you get it down below 8%, you will definitely have a visible 6 pack.

Women: For your abs to be clearly visible, you have to get your body fat level down to something less than 17%. Taking it below 14% would be better still. These are higher numbers than the guys have to hit, but remember that you naturally have a higher percentage of body fat, so your job is just as tough as for men do.

Getting down to the necessary body fat percentage won’t be easy, but it isn’t impossible. Depending on whose results you use, the average American male has a body fat percentage of between 17 and 26% while the average American female is carrying somewhere between 22 and 36%.

If you want to achieve these low body fat percentages, make sure you pick a solid program and stick with it.

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