Fat Loss Secrets Revealed: Proven Methods to Get Six Pack Abs
Fat Loss Secrets Revealed: Proven Methods to Get Six Pack Abs
by Aaron Ivey ATC, CSCS
Some strategies work better than others for getting rid of belly fat and showing off the six pack abs underneath. Unveiling the six pack doesn’t need to be a complicated or tricky process. However, it seems that it has become more complicated as more and more advice is thrown around without sound science to support it. Here are 3 proven ways to reveal the six pack abs that are waiting to be discovered.
1. Control the diet
The first and most important strategy for gaining a six pack set of abs is to take control over what you put in your body. Nobody will notice the ripped abdominal muscles you have if you cover them up with unwanted fat. Exercise is certainly very important, but if have the strongest and most toned abs ever and nobody can see them, it doesn’t help you look good.
There is a lot of confusion in the diet world right now because so many different programs and opinions are out there about losing weight and what a healthy should consist of. Just pay attention to the headlines of magazines and mainstream media – the newest and greatest method seems to be revealed weekly.
The truth is that a healthy diet is one that comes directly from the ground. It is best to consume whole fruits and vegetables with as little processing as possible. Whole grains are a great source of healthy fiber. Eating good quality meat will give the right types of fat and vitamins in order to produce the hormones and energy that is needed to recover from a workout.
2. Intensity
Focusing on the intensity of the workout is the second most important thing to consider. Workouts should consist of high intensity, short duration exercises with equal rest periods in between. You should also focus on working the whole body rather than isolated muscles. This gives you the most metabolic challenge possible and will therefore stimulate your body to make the changes necessary to become more efficient at burning fat and slimming down.
3. Abdominal training
It may come as no surprise that working your abdominal muscles would be the third component. To train the abdominal muscles correctly and get real results, forget about crunches and situps. These exercises have their place for those that are deconditioned and need a basic way to get started. They are not the most effective abdominal exercise.
Effective abdominal training involves exercises that focus on rotation, stabilization, and deceleration of the trunk. Ideally, if you can combine all three of these into one exercise you will have yourself a great abdominal exercise. Most of the time, if you are performing a whole body exercise, you are also training your abdominal muscles the way they were intended.
Getting rid of excess body fat is going to be the most effective way to show off definition in the abs and midsection. The most effective exercises to burn fat are complex, whole body movements such as swings and snatches, combinations of squats or lunges with a push or pull movement. To look good, focus on these 3 things and you will get the body that you deserve.
interval trainingWeight Loss for Women At Home
Weight Loss for Women At Home
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
A woman’s workout should consist of leg raises, biceps curls with
soup cans, and triceps kickbacks with water bottles.
Can you believe that silliness?
Neither can I, but that is what passes for “professional fitness
advice for women” these days.
I could see this info being accepted in the 1930’s (maybe?), but in the year 2007? Please…
Does anyone really believe that biceps curls with water bottles is going to prepare women to carry their children to bed, a bag of heavy groceries in from the car, or swing a sledgehammer during home reno’s?
No way. You need real-world workouts and fat loss advice. Not fluff.
Am I the only one that finds those types of recommendations
disrespectful to the physical capabilities of women? You’d think
that Linda Hamilton’s chin-up scene in Terminator 2 would have turned the tide of female fitness, or perhaps Demi Moore’s GI Jane.
I’ve watched women get fit fast at almost any age with Turbulence Training. In fact, we’ve had girls from 18 to 82 years young kickin’ butt with Turbulence Training.
Today, I want to share the story of a classic “supermom”, you know the mom with 3 active kids that has to drive them everywhere, eat on the run, and still find room for workouts. Her name is Brandy Kirton, and she’ll show you how real women train, eat, and find the time to do it all with proper planning.
CB: Brandy, tell us about your past exercise and nutrition experiences. At what point did you find out about Turbulence Training and what persuaded you to start using it?
BK:
I started working out back on high school. I’m 30 now.
I became a personal trainer for a few years in my early 20’s. So I learned a lot about nutrition and weight training. I have been in great shape and not so great shape in the last 10 years. I think I found Turbulence Training just surfing the web and decided to give it a try. I was desperate to lose weight after my 3rd kid.
CB: And how was this a change from what you had done in the past?
BK:
I was doing 30 minutes of cardio and then lifted for 30 mins
3 to 4 times a week. That was if I actually could make time.
I would not work out if I knew I couldnt get it all in. I would
think, “What’s the point of 20 mins?”.
CB: What kind of results have you achieved with Turbulence Training? And is there anything else, besides the results, you love about the Turbulence Training programs?
BK:
I love how it changes every month so I never get bored. I also love that I have no excuse about not having time to fit it in.
My results have been great. I am getting toned up and consistently loosing inches. I also have a lot more energy.
CB: Do you workout at home or in a gym?
BK:
I have to work out at home. No time to get to a gym.
CB: Has Turbulence Training had a positive impact on your lifestyle?
BK:
Turbulence Training has made a huge impact on me. I dont feel like it takes up my whole day or get bored of the same thing day in and day out.
I feel strong and love the daily emails. It helps me stay motivated.
I work full time, have three kids 9, 5, and 11 months, and a
husband. My older two kids play every sports so there really
is no extra time.
I have to get up at 5:30 to work out before they wake up but its
worth it. I feel great after I am done and no matter what happens that day I have already got my work out in which feels great.
CB: Do you have any social support? If so, how has this helped
you?
BK:
My mom comes over in the mornings to work out with me. I need that accountability so that I don’t sleep instead. Its hard to get up but I always feel so much better when I do.
CB: What are your daily obstacles and temptations that you have to avoid with respect to nutrition and training? And what
strategies do you use?
BK:
With all the practices, games and running around I have to do its hard not to grab McDonald’s with the kids.
I try to either bring food with me or wait until I get home. If I
have to eat out I do try and find grilled chicken or subway.
CB: How do you plan your nutrition?
BK:
I have to go shopping on Sunday to stock up on all my healthy
food. Otherwise I will eat whatever I can find which usually is not good for me.
CB: Thanks Brandy, keep up the great work.
****
The message is clear. Plan, prepare, commit, and be consistent.
Brandy didn’t use any magic pills or potions to succeed, she simply found a great workout plan, and did what she had to do.
As a supermom, Brandy practically has to create time out of thin air in order to do her workout, but again, she knows what she has to do and she does it. She’s committed. She has social support. She knows the correct options for eating on the run.
She has made the effort to plan for the obstacles (lack of time,
workout motivation) that we all come across. And by doing that,
she’s cleared a simple path to success.
And she doesn’t waste time in the gym with slow, boring cardio
workouts. Instead, she sculpts her body in half the time with the
Turbulence Training workouts.
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit TurbulenceTraining
