Best Weight Loss Tips: Six Pack Abs

How to Build a Hard, Lean Body with Six Pack Abs

Let's face it, if you had a choice, you would want a hard, lean body with six pack abs. You do have a choice. Its up to you to make it happen. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpK4oVj3RGyq1RQ9J0YX8oH9sUNEVGM4npXYFINrbFtFk1cpBsl_ffGaX0h7uwiBJ1XPkNHu6lfF3uNTi8BH__s7AZxAfKXRLLIYuJCH0xEWFhvTtfJaLqdlo5RQpJ60GFK0QfLA_MONBi/s1600/fat+loss2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpK4oVj3RGyq1RQ9J0YX8oH9sUNEVGM4npXYFINrbFtFk1cpBsl_ffGaX0h7uwiBJ1XPkNHu6lfF3uNTi8BH__s7AZxAfKXRLLIYuJCH0xEWFhvTtfJaLqdlo5RQpJ60GFK0QfLA_MONBi/s320/fat+loss2.jpg" width="320" /></a></div> Here are some of my best articles, all in one place, for you to start building your best body: <a href="http://myfitnesshut.blogspot.com/2012/05/10-habits-of-people-who-keep-lean-body.html#.UjAKp9K-2uI" target="_blank">10 Habits of Lean Bodied People</a> Shape your lean body and keep it that way with consistent daily habits. The main flaw with quick weight loss programs is that you can't continue those programs for very long. So, you will likely gain the weight back.  <a href="http://myfitnesshut.blogspot.com/2012/05/10-strength-training-habits-to-make-you.html#.UjALtNK-2uI" target="_blank">10 Strength Training Habits to Make You Lean</a> To get the lean body you want and need, you must do regular full body strength training and burn fat on your total body. Just spot training your abs or upper body will not get the job done. <a href="http://myfitnesshut.blogspot.com/2012/05/10-habits-of-people-who-burn-belly-fat.html#.UjAMNdK-2uI" target="_blank">10 Habits of People Who Burn Belly Fat</a> Burn belly fat for your health. Burn belly fat to sculpt your six pack abs and look better naked or in your clothes.  You won't burn belly fat by chance even though you can surely gain it without trying. <a href="http://myfitnesshut.blogspot.com/2013/03/5-top-fat-loss-secrets-for-six-pack-abs-and-flat-belly.html#.UjAQ-9K-2uI" target="_blank">Interview:  5 Fat Loss Secrets for Six Pack Abs and a Flat Stomach</a> An interview with Mike Geary of "The Truth about Six Pack Abs."  He was interviewed by a fitness professional from NYC, Certified Personal Trainer, Geovanni Derice.  <a href="http://myfitnesshut.blogspot.com/2012/11/3-tips-to-stabilize-deep-core-muscles-for-flatter-stomach.html#.UjARQtK-2uI" target="_blank">3 Tips to Stabilize Deep Core Muscles for a Flat Stomach</a> If you want a flatter stomach, strengthen and stabilize your deep core muscles. It is also critical to stabilize deep core muscles to protect yourself against injuries.  It is a mistake to focus on over-training the superficial abdominal muscles like the rectus abdominis (six pack abs). It would be like a thin crust of ice on top of liquid. <a href="http://myfitnesshut.blogspot.com/2010/04/get-six-pack-abs-sooner-with-athletic.html#.UjARk9K-2uI" target="_blank">Get Six Pack Abs Sooner with Athletic Bodyweight Workouts</a> Use athletic workouts to help build your six pack abs and even more. Athletic bodyweight workouts will blast fat from your body like never before...just try a workout and see for yourself! <a href="http://myfitnesshut.blogspot.com/2010/04/get-six-pack-abs-sooner-with-ab-ball_21.html#.UjAS7tK-2uI" target="_blank">Get Six Pack Abs Sooner with Ab Ball Rollouts</a> Get your six pack abs on with the ab ball rollout. This exercise might be new to you or you may be afraid to try it....improve your six-pack abs, core strength and balance with the ab ball rollout. <a href="http://myfitnesshut.blogspot.com/2010/04/get-six-pack-abs-sooner-with-ab-ball_29.html#.UjASktK-2uI" target="_blank">Get Six Pack Abs Sooner with Ab Ball Jackknifes</a> Sculpt those six pack abs sooner by doing the ab ball jackknife exercise. Superset the ab ball jackknife with the ab ball rollout to build your six pack even faster!  <a href="http://myfitnesshut.blogspot.com/2010/08/cross-body-mountain-climbers-work-abs.html#.UjASOtK-2uI" target="_blank">Work Abs Hard with Cross Body Mountain Climbers</a> You need to add cross body mountain climbers to your ab exercise routine. This exercise will build strength and help tone your "six pack" and obliques. Cross body mountain climbers also work the calves, quadriceps, glutes, back, chest, triceps and shoulders. You will need high levels of core strength to do this exercise the right way for each set.  <a href="http://myfitnesshut.blogspot.com/2010/04/get-six-pack-abs-sooner-with-isometric.html#.UjATP9K-2uI" target="_blank">Get Six Pack Abs Sooner with Isometric Exercises</a> You need to do isometric core exercises to get your six pack abs. This is a surprise to many people. Isometric core exercises build up the deep stabilizing muscles and give tone to your entire core area. Isometric exercises help you build strength and burn fat without moving much. Burn fat, lose weight and stay healthy! <a href="http://myfitnesshut.blogspot.com/p/lean-body-and-six-pack-abs.html#.UfUd09LqmuI">Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs</a>! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. <a href="http://myfitnesshut.blogspot.com/p/lean-body-and-six-pack-abs.html#.UfUd09LqmuI">Get Your FREE Book Now</a>! <div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></div>

How to Build a Hard, Lean Body with Six Pack Abs

Let's face it, if you had a choice, you would want a hard, lean body with six pack abs. You do have a choice. Its up to you to make it...

Grocery Store Health Deception - Understanding the Truth about Food Labels

Nutrition & Weight Loss Tips that Start with Your Food Shopping <div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"> </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">by <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=33" rel="nofollow" target="_blank">Mike Geary</a>, Certified Personal Trainer, Certified Nutrition Specialist</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"><img align="right" alt="healthy food, nutrition for weight loss" height="112" src="http://www.truthaboutabs.com/images/cms/Image/food.jpg" style="border: 0px;" width="150" /> I was at the grocery store the other day picking up some ingredients for a black bean & brown rice with seasoned venison strips dish I was planning to make, when an interesting thing happened. </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">I had gone straight to the grocery store after training a couple clients at the gym. Well, as I was grabbing some frozen veggies, a friendly lady (who must have seen that I was a fitness coach from my shirt), asked me my advice on a couple frozen prepared box meals she was picking out which had "healthy" claims on the labels (by the way, those prepared frozen meals are usually highly processed crap loaded with sodium and other chemicals). </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">Now I will say that this woman was VERY overweight, and she mentioned that she has "tried everything" to lose the excess weight and has always failed. </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">Keep in mind I hear about 50 people a day tell me they've "tried everything" to lose weight and get in shape. The problem that they don't realize is that they're trying all of the wrong things... they're trying all of the gimmicks and fat loss fads that are out there instead of just adopting a TRUE healthy active lifestyle that will make them lean and healthy for life. </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">Back to the woman in the store... </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">So we started chatting about her struggles with losing weight and getting in shape, and I began scanning her grocery cart. If I can remember, these were some of the contents she thought were healthy:</div><ul style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"><li style="padding-bottom: 10px;">Slim fast shakes (far from healthy...they're actually loaded with high fructose corn syrup, <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=61" rel="nofollow" target="_blank">hydrogenated oils</a>, and a bunch of other chemicals)</li><li style="padding-bottom: 10px;">Fat Free Rice Cakes (ok...despite so many people believing these pieces of crap are healthy...they really are nothing but pure refined starch with zero fiber, which basically breaks down immediately into sugar in your body, spiking insulin and promoting fat storage...doesn't sound so good anymore, huh)</li><li style="padding-bottom: 10px;">Protein bars "Scientifically Slim Body Engineered" or some BS statement like that (I took a gander at the ingredient list of these so called "healthy" protein bars and sure enough... hydrogenated oils, high fructose corn syrup, and enough sugar alcohols to give you diarrhea for a week!)</li><li style="padding-bottom: 10px;">Canned fruit in syrup (I guess she could do worse here...but still, why not just eat fresh whole fruit which still contains the skins, fiber, active enzymes, etc, instead of resorting to processed, canned fruit that's been cooked and loaded with syrup)</li><li style="padding-bottom: 10px;">Reduced Sugar Dessert Cakes (ok, so these are loaded with <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=105" rel="nofollow" target="_blank">nasty artificial sweeteners</a>, sugar alcohols, preservatives, and a chemical ingredient list about 15 lines long)</li></ul><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">Do you see what's going on here? This is the same scenario that I see all the time.</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">Most people are fooled by what the FRONT OF THE BOX says, leading them to believe what they are buying is healthy. On all of these items, the FRONT of the packages had all kinds of great sounding things like "fat free", "reduced sugar", "high protein", "low cholesterol", "low carb", etc. </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">However, the TRUTH is on the BACK OF THE BOX! Ah yes, the ingredient list and nutrition info is where the real truth is. However, I've realized that most of the general public doesn't know how to fully understand the ingredient list and nutrition info, so they rely on the advertising claims on the front of the package to guide them. </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">BIG MISTAKE! </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">If you notice, this woman thought she was doing great with her grocery shopping and buying all kinds of healthy stuff for her and her family. </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">In reality, EVERYTHING she was buying was highly processed and full of chemicals and industrially refined ingredients. No wonder "nothing has worked" for her to get in shape and lose the excess body fat... she actually hasn't been doing anything right. She's been mislead by all of the confusing marketing and labeling and conflicting nutrition info in the mass media. </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">If you want to discover the TRUTH about what it really takes to eat a truly healthy diet that maximizes your metabolism, brings your hormonal balance back to normal, reduces cravings, and strips off body fat faster than you'd believe is possible... it's all found in my Truth about Six Pack Abs program. </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">Here's what some of my readers from all over the globe are saying about their experiences with this fat loss program: </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"><a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=33" rel="nofollow" target="_blank">Truth about Six Pack Abs Reviews</a> </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">Have fun and choose wisely on your next grocery store trip! <div style="font-family: 'Times New Roman'; font-size: medium;"><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></div></div><div style="font-family: 'Times New Roman'; font-size: medium;"></div><div style="font-family: 'Times New Roman'; font-size: medium;"> </div><div style="font-family: 'Times New Roman'; font-size: medium;"> </div><div style="font-family: 'Times New Roman'; font-size: medium;"> </div></div>

Grocery Store Health Deception - Understanding the Truth about Food Labels

Nutrition & Weight Loss Tips that Start with Your Food Shopping by Mike Geary , Certified Personal Trainer, Certified Nutrition Special...

3 Reasons to do Ab Curl Ups and NOT Sit-Ups

The ab curl up is a good <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">core strength exercise</a> if done correctly. Your rectus abdominis (6-pack part of your abs) and obliques should do most of the work. Ab curl ups are also safer and more effective than sit-ups. 3 Reasons NOT to do Sit-Ups 1. There is a correct way to do sit-ups but most people are not familiar with the technique. The hip flexor muscles are preferentially recruited to do much of the work during incorrect execution of sit-ups. Hip flexors connect the spine and lower back. 2. Most people also round the lower back when doing sit-ups. This often leads to muscle imbalances and <a href="http://myfitnesshut.blogspot.com/2012/05/5-simple-steps-for-ridding-yourself-of.html#.UUlgphfMBLe">low back pain</a>. Neck pain can also happen if you do sit-ups with your hands behind your head. 3. Because of the injury potential from doing sit-ups, you are better off doing ab curl ups. You will also get a greater range of motion when doing ab ball curl ups. Here are 2 ways to do Ab Curl Ups: Ab Curl Ups on the Floor <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgavRuYB8Ljjuv6h8drccxF_N6Kt9Q9Q6iHzvVEGxWOUk5QaYqyxNpk_QWANP1nrRWu0wZ3bW-a_bkQvVcmBZNkjfXSfGjPOxU21bLhwDlB7CYLWZBGxRzgcSIxyag83OzViWDwxt5ZxRjo/s1600-h/ab+curl+up.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5293657817581503058" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgavRuYB8Ljjuv6h8drccxF_N6Kt9Q9Q6iHzvVEGxWOUk5QaYqyxNpk_QWANP1nrRWu0wZ3bW-a_bkQvVcmBZNkjfXSfGjPOxU21bLhwDlB7CYLWZBGxRzgcSIxyag83OzViWDwxt5ZxRjo/s320/ab+curl+up.jpg" style="cursor: hand; cursor: pointer; display: block; height: 200px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a> Lie on your back, knees bent, arms crossed over your chest and feet flat on the floor. Adjust your pelvis so that your lumbar spine (lower back area) is in the neutral position (slight gap between your back and the floor). The lumbar spine should remain neutral so the low back is not injured. Your shoulders and neck shouldn't assist your abdominals during the movement. The movement should be slow. Curl up and bring your chin towards your chest. Curl up through the upper back and not the neck. Maintain a neutral spine and brace your abs (as if someone is going to punch you in the gut). Keep your ears and shoulders in alignment. Use your abdominals to curl your upper back off the floor. Don't move any other body part and keep your arms, shoulders, neck and legs relaxed as the abs pull you up. Your head and arms should curl up with your shoulders. Stop once your upper back is off the floor. Don't tilt your pelvis or pull with your thighs to lift your upper body. Hold for 2-3 seconds and return slowly to the floor. Use your abdominals to lower your upper back down to the floor. Don't move your head or arms as you return to the start position. You can add weight to your chest to make this exercise more difficult. Ab Ball Curl Ups <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTpaEwC-J6PtJKfEw59srR4sPyLpIdL6L04kvdJrORizslTFa_FHjShVWrTVhcvTmYjopA2jtedH29LawiXP-XhRHTo-gKj2-5HigIDKHSIL0zZY275CFwBiO_itR3CM5vpXiTanD0EQ0F/s1600-h/Ab+ball+curl+up+A.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5441223128541471170" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTpaEwC-J6PtJKfEw59srR4sPyLpIdL6L04kvdJrORizslTFa_FHjShVWrTVhcvTmYjopA2jtedH29LawiXP-XhRHTo-gKj2-5HigIDKHSIL0zZY275CFwBiO_itR3CM5vpXiTanD0EQ0F/s320/Ab+ball+curl+up+A.jpg" style="cursor: hand; cursor: pointer; display: block; height: 216px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXJrEuhKkMt8EDi7m8NQYjjHgLuee89L8MXf7gcU-Seqnf9p9iXUchRN4yEMvagklGU3-q93R-LBYxrqp-8hutBfDUUXHtjJAYPy1CGWifIejqj-SWHZIhwyH25vZ-XBguQRNPwHsbuNZu/s1600-h/Ab+ball+curl+up+B.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5441223384040582722" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXJrEuhKkMt8EDi7m8NQYjjHgLuee89L8MXf7gcU-Seqnf9p9iXUchRN4yEMvagklGU3-q93R-LBYxrqp-8hutBfDUUXHtjJAYPy1CGWifIejqj-SWHZIhwyH25vZ-XBguQRNPwHsbuNZu/s320/Ab+ball+curl+up+B.jpg" style="cursor: hand; cursor: pointer; display: block; height: 216px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a> Lie on your back on the ball, knees bent about 90 degrees, hands behind head and feet flat on the floor. Lie on the ball so that your back hugs the ball. Your shoulders and neck shouldn't assist your abdominals during the movement. The movement should be slow. Curl up and bring your chin towards your chest (to about 45 degrees). Curl up through the upper back and not the neck. Brace your abs during the movement (as if someone is going to punch you in the gut). Keep your ears and shoulders in alignment. Don't round your lower back when lifting your torso. Use your abdominals to curl your upper back up. Don't move any other body part and keep your arms, shoulders, neck and legs relaxed as the abs pull you up. Your head and arms should curl up with your shoulders. Don't tilt your pelvis or pull with your thighs to lift your upper body. Hold for 2-3 seconds and return slowly to the starting position. Use your abdominals to lower your upper back. Don't move your head or arms as you return to the start position. Curl up! Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! <div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a> </div>

3 Reasons to do Ab Curl Ups and NOT Sit-Ups

The ab curl up is a good core strength exercise if done correctly. Your rectus abdominis (6-pack part of your abs) and obliques should do ...

5 Top Fat Loss Secrets for Six Pack Abs and a Flat Belly

an interview with Mike Geary of <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=33" rel="nofollow" target="_blank">The Truth about Six Pack Abs</a> I had the pleasure of being interviewed recently by a fitness professional from NYC, Certified Personal Trainer, Geovanni Derice. The interview is below and I think you're going to like it... I reveal some of the hardest hitting strategies for getting rid of that stubborn stomach fat to uncover those flat six pack abs that everyone wants. "GD: Welcome Mike to our 4-ever-Toned Fitness Journal. For those who do not know you, please tell us a few things about yourself and how you can help our readers with their fitness and health. MG: Thanks for having me, Geo. Well, to go back a little, I have been heavily involved in fitness and sports for about 20 years now, ever since I was a teenager. Being involved in sports in high school got me interested in strength training and conditioning. At that point, once I started feeling more energetic, getting stronger, and looking better, I was instantly hooked for life. I'm 36 now and still addicted to the way living a healthy and fit lifestyle makes me feel energetic, confident, strong, and youthful on a daily basis. I decided earlier in my 20's that I wanted to make the commitment to help other people experience the excitement of being fit and getting in the best shape of their lives, especially since we've reached an epidemic of obesity, heart disease, diabetes, cancer, depression, etc. That's why I became a fitness professional. It just gives me so much satisfaction to help others, who have struggled for years to get in good shape, and show them that it can be done, and it can be fun in the process. I've expanded over the years from just reaching local individuals with personal training, into being able to help people all over the globe achieve their fitness goals with the reach of the internet. I only hope that my passion for fitness inspires people to take action and improve how they look and feel for life. GD: Now Mike, there's so many things out there as to what works and what does not work... if you had to pick 3 things that work time and time again to get flat lean abs, what would they be? MG: The first and most important thing to get control of in order to lose your belly fat and get flat abs is cleaning up your diet. Exercise is important, but your diet is king when it comes to losing body fat so that you can see your abs. There's so much confusion these days about what a healthy diet that promotes fat loss really is... after all, we are bombarded by conflicting messages in the media about what is healthy and what is not, and you have all of these gimmicky diet books about low carb, low fat, high protein, vegetarian, fasting, atkins, south beach, liquid diets, and hundreds more. There's so much conflicting info, that the average consumer doesn't even know where to start when it comes to eating for fat loss. The second thing that works time and time again, is to focus on the intensity of your workouts and focus on working the body as a whole in order to get the best metabolic response to lose that stubborn stomach fat. In order to really get lean, the workouts should have a high intensity, with short rest periods, working the largest muscle groups of the body, instead of trying to isolate specific small muscles like the biceps, triceps, or calves. For the third thing, let's talk about actually training the abs specifically. When it comes to training the abs, if you want real results, I always recommend forgetting about the crunches and situps for the most part. They are ok for someone that is really deconditioned, but most people that already have some training under their belt need a much better stimulus for their abs than crunches. Crunches are one of the abs exercises that actually provide the least amount of resistance, and remember that resistance is what develops and tones the muscles. I provide a ton of great abs exercises in my book, but one of THE highest resistance exercises for the abs, is hanging leg raises (but NOT the way you see most people at the gym doing them). The key to doing these and actually working the hell out of your abs is to curl your pelvis up as you raise your legs. Almost nobody ever does this right. To be honest, the majority of people cannot do this at first, but I provide some strategies in my book as to how to progress to doing these correctly. GD: What are people doing wrong when it comes to developing the coveted "6 pack abs"? MG: Well Geo, I know this sounds funny to most people, but the MAIN thing that people are doing wrong to get those flat 6-pack abs is... are you ready for this? They spend entirely too much time focusing on training their abs! WAY too much time spent on abs exercises. Sounds crazy, but it's true. Remember, having a flat and visible six pack of abs is all about getting down to a low body fat percentage. In order to do that, your workouts must focus on stimulating a fat burning hormonal environment in your body, and increasing your metabolic rate. That just does not happen when you focus too much time training a small muscle group like the abs. Instead, you must use the majority of your time focusing on training the largest muscle groups of the body like the legs, back, and chest. That's what stimulates your metabolism and the fat burning hormones that will get you truly lean and sporting a flat sixxer! GD: Which exercises are the top exercises that people need to do if they are to get maximum defintion with their midsection? MG: When it comes to developing the abs themselves, I again refer to any kinds of hanging abs exercises, as well as some good floor abs exercises like lying leg thrusts (all described and illustrated in my book). However, maximum definition in the abs and midsection comes from losing bodyfat, and the most effective exercises featured in my program for that goal are various forms of swings and snatches (unique dumbbell or kettlebell exercises that almost nobody ever does in normal gyms), squats, deadlifts, lunges, step-ups, clean & presses, mountain climbers, sprinting, and other full body exercises and calisthenics. If you want great looking flat abs, focus on those instead of focusing so much on training the abs directly! GD: When it comes to diet Mike, people really have tried millions of ways to get one thing... and that is fat loss. What recommendations have you used to successfully help your clients lose body fat and keep it off? MG: I have included a fully comprehensive discussion of this topic in my book, which accounts for almost half of the book, but I'll try to make some nice simple generalizations to get people started on the right path immediately. The most important thing is that your diet is as natural and unprocessed as possible. It almost always comes back to the overprocessing of food that makes it unhealthy, and makes it totally wreck your metabolism and hormone balance in your body. For example, why eat refined grains, when you can eat sprouted whole grains (keep in mind that I usually recommend strictly limiting grain-based foods overall for best results due to the problems with antinutrients and gluten in grains which are inflammatory). Why eat refined sugar, when you can get natural sources of sugar from a high nutrient whole food like fruit. Why eat highly processed, refined, and hydrogenated vegetable oils (these are THE worst thing in the modern diet), when you can eat natural sources of healthy fats like nuts, avocados, fish, eggs, coconut milk, organically raised meat, and so forth. The point is to not fall for some gimmick like extremely low carbs (although I do believe in a fairly reduced carb intake as that is a big problem for most people), low fat, super high protein, or any other combination that has you focusing on one macronutrient vs. another. Your body needs all macronutrients to thrive and obtain a variety of vitamins, minerals, antioxidants, etc. Trying to cut an entire food group out just works against what your body needs. I get into much more detail on this vitally important topic towards losing body fat (especially that stubborn stomach fat) for life in my book. GD: Thank you very much Mike for sharing with us all of this great information. I hope you enjoyed this interview and plucked several nuggets of info to get you motivated and started on showing off your flat abs shortly. If you don't already own a copy, be sure to pick up a copy of my <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=33" rel="nofollow" target="_blank">Truth about Six Pack Abs</a> and discover the entire system I've developed for ridding yourself of that extra ab fat for good! <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=33" rel="nofollow" target="_blank">Go here to see the results many of my readers are getting in losing stomach fat and getting lean abs.</a> <div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></div>

5 Top Fat Loss Secrets for Six Pack Abs and a Flat Belly

an interview with Mike Geary of The Truth about Six Pack Abs I had the pleasure of being interviewed recently by a fitness professional from...

3 Tips to Stabilize Deep Core Muscles for a Flatter Stomach

If you want a flatter stomach, strengthen and stabilize your deep core muscles. It is also critical to stabilize deep core muscles to protect yourself against injuries. It is a mistake to focus on over-training the superficial abdominal muscles like the rectus abdominis (six pack abs). It would be like a thin crust of ice on top of liquid. You need a firm foundation under your superficial abdominals for support and definition. This will also help you burn <a href="http://myfitnesshut.blogspot.com/2011/10/subcutaneous-vs-visceral-fat-whats.html#.UKSV4eS_BLc">dangerous visceral fat.</a> The body's core is so much more than your "six pack" abs. A strong core will maximize your strength and power. Since the core is your body's center of gravity and all movement begins with the core, it is essential to strengthen and stabilize it. A strong core will allow you to handle heavier loads as your training progresses, with reduced risk of injuries. Transversus Abdominis - the deepest of the abdominal muscles, it lies under the obliques and wraps around your spine for protection and stability. Think of the transversus abdominis as "your internal weight belt." It is recruited when you brace your torso (like getting ready to take a punch to the gut). <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_uVJ7lxdRzNKQdFBbvR8Asp4Qj9_JRTVrNj6nm7ARev8xuE62zMKc5H-vtGJRPTLYEXd_65E2pN3xRQ01GRFVy_04Qc2wDXDwwPI1jQMFgl7prGXUd_ul1RoOmZwe4Vx-C-AeMZSVriQ/s1600-h/Transverse+Abdominis.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5137803545681858754" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_uVJ7lxdRzNKQdFBbvR8Asp4Qj9_JRTVrNj6nm7ARev8xuE62zMKc5H-vtGJRPTLYEXd_65E2pN3xRQ01GRFVy_04Qc2wDXDwwPI1jQMFgl7prGXUd_ul1RoOmZwe4Vx-C-AeMZSVriQ/s320/Transverse+Abdominis.jpg" style="cursor: hand; cursor: pointer; display: block; margin: 0px auto 10px; text-align: center;" /></a> 3 Tips to Stabilize Deep Core Muscles 1. Engage your deep core muscles throughout the day. As you sit, stand and walk during the day, keep upright posture and brace your core. This will make a huge difference as you strenghten your core day after day, all day. 2. You need to do isometric core exercises to stabilize deep core muscles. This is a surprise to many people. Isometric core exercises build up the deep stabilizing muscles and give tone to your entire core area. Isometric exercises help you build strength and burn fat without moving much. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieJ3a3l0y4y3iFDods74WOAhVenemPaPsdDACqLgLuOcUOg8WON14n1YqsgnVAUr1eixs35gTWLCxj_p525cWLdhfj9qcjFyyaduyWoU_ygj9hq2BxzOJeHOyGkK6zAWU-SYIcLu0C9acM/s1600-h/ball+plank.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5434201430451608514" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieJ3a3l0y4y3iFDods74WOAhVenemPaPsdDACqLgLuOcUOg8WON14n1YqsgnVAUr1eixs35gTWLCxj_p525cWLdhfj9qcjFyyaduyWoU_ygj9hq2BxzOJeHOyGkK6zAWU-SYIcLu0C9acM/s320/ball+plank.jpg" style="cursor: hand; cursor: pointer; display: block; height: 216px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a> Isometric exercises are very underrated. They are great for building muscles, stabilizing muscles, building strength, improving power and burning fat. Isometric contractions can be described as a type of muscle contraction where your muscles develop tension without changing length. For example, pushing against a wall and holding for 30 seconds causes an isometric contraction. You should strength train your muscles with all contraction types (eccentric, isometric, concentric). All muscles function eccentrically (reduces force or deceleration), isometrically (stabilizes force) and concentrically (produces force). Isometric exercises cause most if not all of your muscles to work during an exercise. The stability ball plank exercise (pictured above) is a great example. To do the plank, you get into position and hold for a period of time (like 20 seconds). So, many core exercises are great isometric exercises. 3. Brace your torso while doing exercises. Unknown to many, exercises like squats, standing shoulder presses and standing bentover rows work the core in a major way. There is probably no other exercise that has a greater impact on your body's muscle-building, metabolism and energy expenditure than squats (bodyweight, barbell or dumbbell). <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhToFFgWZc73kYnDjXhpQsmf2jx5MS6_6KF8adBMRbcB7Jsilc0PTYWAdlt_ZhoSerhebhpW-3ozACmUo6CDZGPlG88B6bH1B64DF9N-rPhfp7nhpUPShPP7sgT80epTWQONhXsbMIqqbvQ/s1600/Conquer+Fitness12.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhToFFgWZc73kYnDjXhpQsmf2jx5MS6_6KF8adBMRbcB7Jsilc0PTYWAdlt_ZhoSerhebhpW-3ozACmUo6CDZGPlG88B6bH1B64DF9N-rPhfp7nhpUPShPP7sgT80epTWQONhXsbMIqqbvQ/s320/Conquer+Fitness12.jpg" width="221" /></a></div> This means your legs (especially quadriceps, hamstrings and glutes), abdominals and lower back are targeted. Even your arms and shoulders will feel the effects of the exercise. Research shows that the abdominal muscles are engaged more when doing squats than they are doing many of the more popular ab exercises. Your lower back will also get quite a workout. If you do the exercise correctly, you won't injure your low back. Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Program</a> and start shaping your body faster! <div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a> </div>

3 Tips to Stabilize Deep Core Muscles for a Flatter Stomach

If you want a flatter stomach, strengthen and stabilize your deep core muscles. It is also critical to stabilize deep core muscles to prot...

Enemy #1 for Weight Loss--Refined Carbohydrates and Sugar

By David Grisaffi, CHEK Corrective Exercise Kinesiologist Golf Biomechanic Certified Nutrition and Lifestyle Coach <a href="http://healthhut.davidfit.hop.clickbank.net/" rel="nofollow" target="_blank">www.FlattenYourAbs.net</a> Ever since humans switched from nomads and their hunter-gatherings roles, to that of an agrarian-based society, western cultures have looked to the carbohydrate as a primary food staple. For example, an average person in America cannot envision a day without pastries, potatoes, corn, bread, cereal or rice. The media has made us well aware that the excessive intake of carbohydrates has a detrimental effect on our waistlines, but how much do we know about the effect they have on our health? What adds to the sad situation is these carbohydrates are consumed in a highly processed form. What do we get from eating processed starches? Well 65% of Americans are overweight and 30% of them are clinically obese. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhekQZPkaa4jgNSc6CHUdexkmFkFuTogLKAjKwyzCylFssolGFX578HMvLvI7-C9_h8I6WjQbN7IB8PBHKzJVAILCqhIKpsl1f2w2jXTG4OsrmS-_xuJzZdP5Rh6cce3n_Zef0HFb8U3BQY/s1600/sugary+desserts.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhekQZPkaa4jgNSc6CHUdexkmFkFuTogLKAjKwyzCylFssolGFX578HMvLvI7-C9_h8I6WjQbN7IB8PBHKzJVAILCqhIKpsl1f2w2jXTG4OsrmS-_xuJzZdP5Rh6cce3n_Zef0HFb8U3BQY/s320/sugary+desserts.jpg" width="320" /></a></div> These refined carbohydrates in our diets are causing numerous diseases, like diabetes, in epidemic proportions. The symptoms are very simple: if you experience fatigue, sleepiness, fogged thought process, bloating of the abdominal area, high triglyceride levels, high blood pressure levels or low sugar level (hypoglycemia), this is a sign you are consuming excessive refined carbohydrates. Now, I do not want to rag on complex carbohydrates such as vegetables. You can never go wrong with eating raw and cooked vegetables, good lean protein and you will balance blood sugar and lose body fat every time, but the more refined food we eat, the worse off we are. Insulin and Sugar Keep in mind that unlike, say fat, the human body does not need refined carbohydrates in any amount. The human body stores only a limited quantity of carbohydrates for brain function, muscles and other uses. The excess carbohydrates are converted into (triglycerides) or fat (by the use of insulin) and stored in adipose (fat) tissue. When a person consumes high levels of carbohydrates, the body has no choice and reacts by secreting increased amounts of insulin into the blood stream to lower glucose (sugar) levels. The end results are a blood stream full of toxins and the body survives by placing excess amounts converting it to fat. Effects of excessive sugar on human body Sugar consumed in high levels can lead to many complications in the human body. One is to suppress the natural immune system. This often leads to a variety of digestive disorders and promotes allergies. Some chronic illnesses, like thyroid issues and diabetes, have their roots in excessive carbohydrate consumption, so start thinking about it now. Excessive levels of carbohydrates coupled with over-secretion of insulin causes heart disease and a load of other health disorders. Once a period of low/high blood glucose or sugar sets in, it can cause massive damage to most organs in the human body. In such circumstances, any treatment procedures would be impeded and most dietary and medical restrictions would apply. Moreover, once a condition of imbalanced sugar sets at a high level, you can develop diabetes and it is not possible to survive without regular doses of insulin from external sources. Body building and insulin Excessive secretion of insulin is also detrimental in another way since it suppresses the levels of growth hormones and glucagons. These two important hormones are important in burning fat and sugar and they promote muscle building. So insulin not only promotes fat accumulation but also impedes the body's ability to lose fat by burning. To gain better muscle mass, many people resort to ingesting more proteins. Although this is good, it is important that complex carbohydrates form at least 40% of a body builder's diet. Ingesting some simple carbohydrates are okay as a recovery meal after a workout, but I'm talking about a banana, not ten chocolate chip cookies. Regulating carbohydrate intake With the above reasons, it is easy to infer that we need to regulate our intake of refined carbohydrates to practice better body growth, to keep us free of diseases and promote better psychological health. It will help us avoid a foggy memory and depression. Although the role of carbohydrates is very important in our diet due to their energy generation capabilities, regulating and knowing how much to consume is a very important factor. Lower levels of refined carbohydrates can also prove to be dangerous since in such cases the blood glucose levels would fall and the body will start resorting to proteins in order to fill the gap. This will result in a decrease of muscle mass. Research says that about 45% of our body's energy requirements should come from complex carbohydrates. This will ensure proper functionality of insulin and keeps the body away from disease. Sugar and weight loss Since the condition of sugar imbalance needs a special diet, practicing weight loss under such conditions could be very difficult. Since excessive insulin and low blood sugar impedes production of glucagons, the body's ability to burn fat is substantially reduced. In this scenario, weight loss would be almost impossible unless the sugar balance is restored. If you enjoyed the information in this article, you will also enjoy the David Grisaffi Walking Guide, which is a complete walking exercise plan that comes FREE with the Firm And Flatten Your Abs program at <a href="http://healthhut.davidfit.hop.clickbank.net/" rel="nofollow" target="_blank">www.FlattenYourAbs.net</a> <div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></div>

Enemy #1 for Weight Loss--Refined Carbohydrates and Sugar

By David Grisaffi, CHEK Corrective Exercise Kinesiologist Golf Biomechanic Certified Nutrition and Lifestyle Coach www.FlattenYourAbs.net Ev...

Pushup Plank Helps Tone Abs Faster

Try the pushup plank exercise to change up your routine, challenge your body and tone your abs. You should always be concerned with improving your core strength. The pushup plank will help you progress with your core strength and tone your abs faster. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheLonRRZK1z99K-4CZec1zE5ef7awhuh7jcccUURz0YZSN2msW3cKOp6E7r_KkA_ObarCBLBU4fX67-RkatmrpDU2xIITBGQiBNy2xz5lfBkUPgnNx-nyC0N58HMjJMcHf-ffJbRc9RSf1/s1600/pushup+on+dumbbells2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheLonRRZK1z99K-4CZec1zE5ef7awhuh7jcccUURz0YZSN2msW3cKOp6E7r_KkA_ObarCBLBU4fX67-RkatmrpDU2xIITBGQiBNy2xz5lfBkUPgnNx-nyC0N58HMjJMcHf-ffJbRc9RSf1/s400/pushup+on+dumbbells2.jpg" width="240" /></a></div> It is a mistake to work on building your superficial abdominal muscles and not work on building your deep <a href="http://myfitnesshut.blogspot.com/2009/11/farmers-walk-exercise-builds-core.html#.UGkgapjA_w0">stabilizing core muscles.</a> The pushup plank is an isometric bodyweight exercise which helps you build strength and burn fat without moving much. They are great for building muscles, stabilizing muscles, building strength, improving power and burning fat. Isometric contractions can be described as a type of muscle contraction where your muscles develop tension without changing length. Isometric contractions cause most if not all of your muscles to work during the exercise. You need to do isometric core exercises, like the pushup plank, to get your toned or six pack abs. This is a surprise to many people. Isometric core exercises build up the deep stabilizing muscles and give tone to your entire core area. How to do the Pushup Plank Get in the pushup position and balance on your toes while keeping your body in a straight line. Hold the plank position for the required count without moving. Keep your head in line with your torso and brace your torso (as if taking a punch to the gut). Finally, you should strength train your muscles with all contraction types (eccentric, isometric, concentric). This will help you burn more total body fat. All muscles function eccentrically (reduces force or deceleration), isometrically (stabilizes force) and concentrically (produces force). Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! <div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a> </div>

Pushup Plank Helps Tone Abs Faster

Try the pushup plank exercise to change up your routine, challenge your body and tone your abs. You should always be concerned with improvi...

7 "FATTY" Foods that Can Help You to Get a Flat Stomach

<div>These 7 shocking Fatty (but healthy) super-foods can actually help you to burn body fat faster!</div><div> </div><div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">by <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=33" target="_blank">Mike Geary</a>, Certified Personal Trainer, Certified Nutrition Specialist Author of the best-seller -- <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=33" target="_blank">The Truth about Six Pack Abs</a></div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"> </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">At this point, the anti-fat propaganda has died and almost everybody understands by now that eating fat doesn't necessarily make you fat.  In fact, it's absolutely imperative to get enough healthy fats in your diet to keep your hormones balanced, blood sugar under control, and prevent cravings.  Here are 7 examples of "fatty" foods that can actually HELP you to get lean... <img alt="healthy chocolate" height="170" src="http://www.truthaboutabs.com/images/darkchocolate.jpg" style="border: 0px; float: right;" width="135" />1.  Super Dark Chocolate (at least 72% cacao content or higher) - It might not be a secret anymore, but yes, dark chocolate (NOT milk chocolate) can be a very healthy food, even though it is technically calorie dense. </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">However, I would contend that dark chocolate can actually HELP you to <a class="no-bold-underline" href="http://www.truthaboutabs.com/" style="color: #015398; font-weight: bold;">burn off more body fat </a>if you're the type of person that has a sweet tooth and likes to eat a lot of desserts.  In this case, just 1 or 2 small squares of dark chocolate can many times satisfy your sweet tooth for only 30 or 40 calories as opposed to 500 calories for a piece of chocolate cake or a piece of pie. </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"> </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">Also some brands of dark chocolate that are in the mid 70's in % cacao content or higher, can have a fairly high ratio of fiber content (I've seen some brands have 5 grams of fiber out of 15 grams of total carbs per serving), and relatively low sugar content compared to the amount of healthy fats.  In fact, that's one of the "tricks" I use to select a good quality chocolate... I look for more total fat than total carbs (or about the same number of grams of each).</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"> </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">The importance of that fact is that it means many dark chocolates will not greatly affect your blood sugar and will have a fairly blunted blood sugar response compared to other "sweets".</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">In addition, dark chocolate is also very rich in healthful antioxidants, including a powerful compound called theobrominewhich has been shown to help lower blood pressure and have other health benefits.  The fat content in a good dark chocolate should come solely from the natural healthy fats occuring in cocoa butter and not from any other added fats.  Any chocolates with added fats or other additives will generally not be as healthy.</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"> </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">The reason I say to choose dark chocolates with at least 72% cacao content is that the higher the % of cacao, the lower the % of sugar.  However, this does mean that any chocolate over 80% cacao content will generally start to get a more bitter taste and have very little sweetness.  If you like this type of taste, then the higher % cocao, the better. Otherwise, a good 75% dark chocolate is in my opinion an almost perfect combination of lightly sweet with a rich chocolate taste.  Just remember to keep those daily quantities of chocolate small as it is calorie dense!</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">You can also reap the benefits of the antioxidants and fiber without all of the calories by using organic unsweetened cocoa powder in your smoothies or other recipes.</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"> </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"><img alt="coconuts have healthy fats" height="170" src="http://www.truthaboutabs.com/images/coconuts.jpg" style="border: 0px; float: right;" width="118" />2.  Coconut milk, coconut flour, and coconut oil --  Coconut milk and oil are great sources of a super healthy type of saturated fat called medium chain triglycerides (MCTs), including a component called lauric acid, which is a powerful nutrient for your immune system, and is lacking in most western diets.  In addition, MCTs are readily used for energy by the body and less likely to be stored as bodyfat compared to other types of fats.</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">Along with coconut milk and coconut oil as healthy fat choices, we've also got coconut flour as a healthier flour option for baking. Coconut flour is an extremely high fiber flour alternative (almost ALL of the carbs in this flour are fiber and not starch!).  Coconut flour is also VERY high in protein compared to most flours and is also gluten free! </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"> </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">Just beware that if you're going to use coconut flour for baking, it absolutely NEEDS to be mixed with other flours as it sucks up moisture like crazy... I've made delicious baked goods by mixing coconut flour with almond flour and quinoa flour in equal parts, and adding slightly more liquid ingredients than the recipe calls for.</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"> </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"><img alt="healthy fats in butter" height="149" src="http://www.truthaboutabs.com/images/Butter1.jpg" style="border: 0px; float: right;" width="208" />3.  Grass-fed (pasture-raised) butter -- yes, delicious smooth and rich BUTTER (real butter, not deadly margarine!)... It's delicious, contains loads of healthy nutritional factors, and does NOT have to be avoided in order to get lean.  In fact, I eat a couple pats of grass-fed butter daily and maintain single digit bodyfat most times of the year.</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">There's a lot of confusion about this topic... in fact, I just saw a TV show today that was talking about unhealthy foods and one of the first things they showed was butter.  It just shows that the majority of the population has zero idea that butter (grass-fed only!) can actually be a healthy part of your diet.</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"> </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">In fact, there's even ample evidence that <a class="no-bold-underline" href="http://truthaboutabs.blogspot.com/2011/04/how-real-butter-can-make-you-leaner.html" style="color: #015398; font-weight: bold;" target="_blank">REAL butter can even help you to lose body fat</a> for a couple of main reasons:</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"> </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">   a.  Grass-fed butter is known to have high levels of a healthy fat called CLA, which has been shown to have anti-cancer properties, and also has been shown to help burn abdominal fat and build lean muscle.</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"> </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">   b.  Grass-fed butter also has an ideal balance of omega-3 to omega-6 fatty acids (unlike conventional grain-fed butter) which helps fight inflammation in your body, and can help balance hormones.</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"> </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">   c.  The healthy fats in grass-fed butter also contain MCTs, which help to boost your immune system and are readily burned by the body for energy.  The healthy fats in grass-fed butter also help to satisfy your appetite and control blood sugar levels, both of which help you to stay lean!</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">If you have a hard time finding a grass-fed butter at your grocery store, <a class="no-bold-underline" href="http://www.grasslandbeef.com/Detail.bok?id=1169&affiliate_no=524" style="color: #015398; font-weight: bold;" target="_blank">Kerrygold Irish butter </a>is one of my favorites, and even though the label doesn't clearly state "grass-fed", the cows are 100% grass-fed on lush green pastures in Ireland. It's one of the richest butters in color that I've seen, which indicates high levels of carotenoids.</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"> </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"><img alt="whole egg nutrition to burn body fat" height="133" src="http://www.truthaboutabs.com/images/wholeeggs.jpg" style="border: 0px; float: right;" width="170" />4.  Whole Eggs, including the yolk (not just egg whites) -- Most people know that eggs are one of the highest quality sources of protein.  However, most people don't know that the egg yolks are the healthiest part of the egg... that's where almost all of the vitamins, minerals, and antioxidants (such as lutein) are found in eggs.</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">In fact, the egg yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids.  Also, the protein of whole eggs is more bio-available than egg whites alone due to a more balanced amino acid profile that the yolks help to build.</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"> </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">Just make sure to choose free-range organic eggs instead of normal grocery store eggs.  Similar to the grass-fed beef scenerio, the nutrient content of the eggs and the balance between healthy omega-3 fatty acids and inflammatory omega-6 fatty acids (in excess) is controlled by the diet of the hens. </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"> </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">Chickens that are allowed to roam free outside and eat a more natural diet will give you healthier, more nutrient-rich eggs with a healthier fat balance compared with your typical grocery store eggs (that came from chickens fed nothing but soy and corn and crowded inside "egg factories" all day long). </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"> </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">If you want more details on eggs, <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=155" target="_blank">here is an article that details more about why egg yolks are BETTER for you than egg whites</a>.</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"> </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"><img align="right" alt="grass-fed beef healthier than grain-fed beef" height="151" src="http://www.truthaboutabs.com/images/cms/Image/burger.jpg" style="border: 0px;" width="123" />5.  Grass-fed beef or bison (NOT the typical grocery store beef!) -- I know most people think that red meat is unhealthy for you, but that's because they do not understand how the health of the animal affects how healthy the meat is for consumption.  Keep this in mind -- "an unhealthy animal provides unhealthy meat, but a healthy animal provides healthy meat".</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">Typical beef or bison that you see at the grocery store is raised on grains, mainly corn (and to some extent, soybeans). Soy and corn are NOT the natural diet of cattle or bison, and therefore changes the chemical balance of fats and other nutrients in the beef or bison.  Grain-fed beef and bison is typically WAY too high in omega-6 fats and WAY too low in omega-3 fats.  In addition, the practice of feeding cattle corn and soy as the main portion of their diet upsets their digestive system and makes them sick... and it also increases the amount of dangerous e-coli in the meat.  This is not the case with grass-fed meat.</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"> </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"><img align="left" alt="grass-fed steaks, healthy fat burning food" height="89" src="http://www.truthaboutabs.com/images/cms/Image/steak.jpg" style="border: 0px;" width="119" />On the other hand, grass-fed beef from cattle and buffalo (or bison) that were raised on the type of natural foods that they were meant to eat in nature (grass and other forage), have much higher levels of healthy omega-3 fats and lower levels of inflammatory omega-6 fats (that most people already eat way too much of) compared to grain fed beef or bison. </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"> </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">Grass fed meats also typically contain up to 3 times the Vitamin E as in grain fed meats.</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">In addition, grass-fed meat from healthy cattle or bison also contain a special healthy fat called conjugated linoleic acid (CLA) in MUCH higher levels than grain-fed meat.  CLA has been proven in scientific studies in recent years to help in burning fat and building lean muscle (which can help you lose weight!).  These benefits are on top of the fact that grass-fed meats are some of the highest quality proteins that you can possibly eat... and this also aids in burning fat and building lean muscle.</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"> </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">Grass-fed meats are a little harder to find, but just ask your butcher or find a specialty grocery store and they usually have cuts available.  I've also found a great site to order <a class="no-bold-underline" href="http://healthygrassfed.2ya.com/" style="color: #015398; font-weight: bold;" target="_blank">grass-fed meats online </a>and have gotten to know the owner of this company well, and they are dedicated to the quality of their foods.</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"> <img align="right" alt="avocados - healthy fats and high nutrition" height="119" src="http://www.truthaboutabs.com/images/cms/Image/avocado.jpg" style="border: 0px;" width="117" />6.  Avocados -- Even though avocados are typically thought of as a "fatty food", they are chock full ofhealthy fats!  Not only is this fruit (yes, surprisingly, avocados are actually a fruit) super-high in monounsaturated fat, but also chock full of vitamins, minerals, micro-nutrients, and antioxidants. </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">Also, in my opinion, guacamole (mashed avocados with garlic, onion, tomato, pepper, etc) is one of the most delicious food toppings ever created, and you can be happy to know that it's also one of the healthiest toppings you can use on your foods.  Try sliced avocados or guacamole on sandwiches, burgers, eggs or omelets, on salads or with fish, or as a delicious side to just about any meal.</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"> </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">The quality dose of healthy fats, fiber, and micronutrients that you get from avocados helps your body to maintain proper levels of hormones that help with fat loss and muscle building.  Also, since avocados are an extremely satiating food, eating them helps to reduce your appetite in the hours after your meal.  Say goodbye to junk food cravings and bring on that fat burning!  I personally eat anywhere from a half to a full avocado DAILY and it only helps to keep me lean.</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"> <img align="right" alt="nuts - more healthy foods to burn fat" height="142" src="http://www.truthaboutabs.com/images/cms/Image/nuts.jpg" style="border: 0px;" width="170" />7.  Nuts:  Walnuts, Almonds, Pistachios, Pecans, Brazil Nuts, Macadamias, etc --  Yes, this is yet another "fatty food" that can actually help you <a class="no-bold-underline" href="http://www.truthaboutabs.com/" style="color: #015398; font-weight: bold;">burn belly fat</a>!  Although nuts are generally between 75-90% fat in terms of a ratio of fat calories to total calories, this is another type of food that is all healthy fats, along with high levels of micronutrients such as vitamins, minerals, and antioxidants.  Nuts are also a good source of fiber and protein, which of course, you know helps to control blood sugar and can aid in fat loss.</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"> </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">Nuts also help to maintain good levels of fat burning hormones in your body (adequate healthy fat intake is vitally important to hormone balance) as well as helping to control appetite and cravings so that you essentially eat less calories overall, even though you're consuming a high-fat food.  My favorite healthy nuts are pecans,<a class="no-bold-underline" href="http://www.truthaboutabs.com/pistachio-nutrition-benefits.html" style="color: #015398; font-weight: bold;">pistachios</a>, almonds, macadamias, and walnuts, and by eating them in variety, you help to broaden the types of vitamins and minerals and also the balance of polyunsaturated to monounsaturated fats you obtain.</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"> </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">Try to find raw nuts instead of roasted nuts if you can, as it helps to maintain the quality and nutritional content of the<a class="no-bold-underline" href="http://www.truthaboutabs.com/dietary-fat-article.html" style="color: #015398; font-weight: bold;">healthy fats</a> that you will eat.</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"> </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">Also, try to broaden your horizons beyond the typical peanut butter that most people eat, and try almond butter, cashew butter, pecan butter, or macadamia butter to add variety to your diet.</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">One of the little "tricks" that I've used with clients when trying to cut down body fat is to have them eat a handful of nuts such as almonds or pecans about 20 minutes before lunch and dinner.  This ends up being a perfect time to control your appetite before lunch or dinner and helps you to eat less overall calories on that meal.</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;"> </div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">I hope you enjoyed this look at some of the healthiest "fatty" fat-burning foods you can possibly eat.  I could list a ton more, but wanted to give you a few of my favorites for now.  Enjoy! Go to Mike's <a data-mce-href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=33" href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=33" target="_blank">Truth about Six Pack Abs</a> site today and discover the exact system that Mike is using to help thousands of his clients from all over the world get leaner than they've ever been before. This system will help you to lose that stubborn stomach fat that has plagued you for years, so you can finally get that sexy six pack that you've always wanted. Mark Dilworth, BA, PES <a data-mce-href="http://yourfitnessuniversity.com/" href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a data-mce-href="http://herfitnesshut.com/" href="http://herfitnesshut.com/">Her Fitness Hut</a> <a data-mce-href="http://sportsfitnesshut.blogspot.com/" href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a data-mce-href="http://rapidfatlossandsixpackabs.com/" href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a></div></div>

7 "FATTY" Foods that Can Help You to Get a Flat Stomach

These 7 shocking Fatty (but healthy) super-foods can actually help you to burn body fat faster! by Mike Geary , Certified Personal Trainer,...

Build 6-Pack Abs Faster with Two Squat Exercise Variations

Yes, prisoner squats and primetime prisoner squats will help you <a href="http://myfitnesshut.blogspot.com/p/14-day-fat-loss-program.html#.Ue414tLqmuI">build six pack abs faster.</a> When you do these squats correctly, your ab muscles will be activated. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEineo7PwnrlQp29yPcfiNurYtCGej2PFgnDY6DAzAtpwV5HLiXnkNrzWUnPPwliqq-GMpLk1oLHElO2BdSfdkqmKgdXtE5pHwHZ74VuwwinIeGS3al3ts9CEQK8c1Ed6akPrSVCethyoj4/s1600-h/Prisoner+Squat.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5358546958172760066" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEineo7PwnrlQp29yPcfiNurYtCGej2PFgnDY6DAzAtpwV5HLiXnkNrzWUnPPwliqq-GMpLk1oLHElO2BdSfdkqmKgdXtE5pHwHZ74VuwwinIeGS3al3ts9CEQK8c1Ed6akPrSVCethyoj4/s320/Prisoner+Squat.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 216px; height: 320px;" /></a> Research shows that the abdominal muscles are engaged more when doing squats than they are doing many of the more popular ab exercises. The squat works major muscle groups. To recruit more muscle fibers during workouts and improve your fat loss success, focus more on multi-joint or compound exercises like the squat. Compound exercises will help you burn more fat because of the intensity of working large muscle groups in your body. You will also burn more calories and fat after your workout. Squats have a greater impact on your body's muscle-building, metabolism and energy expenditure than probably any other exercise. Your legs (especially quadriceps, hamstrings and glutes), abdominals and lower back are targeted. Even your arms and shoulders will feel the effects of the exercises. Add bodyweight prisoner and primetime prisoner squats to your exercise routine more often. These squats are also good as warmup exercises. Prisoner squats also help to realign your shoulder blades. How to do Prisoner Squats 1.Stand with your feet a little wider than shoulder width apart with your toes pointing slightly outward. 2. With your hands behind your head, keep your chest up and shoulder blades down and back throughout the range of motion. Brace your torso as you do the exercise (as if taking a punch to the gut). 3. As you descend, push your glutes back as if sitting down, bending at the hips and knees. Keep your knees aligned with your toes (don't let the knees "cave in" or protrude outside the feet). Also, don’t let your knees pass over your toes and stay back on your heels. 4. Don’t lean forward and maintain the natural arch in your back. 5. As you ascend to the starting position, contract your glutes. That's one repetition. How to do Primetime Prisoner Squats 1.Stand with your feet a little wider than shoulder width apart with your toes pointing slightly outward. 2. With your hands behind your head, keep your chest up and shoulder blades down and back throughout the range of motion. Brace as you do the exercise. 3. As you descend, push your glutes back as if sitting down and bend at the hips and knees. Keep your knees aligned with your toes (don't let your knees "cave in" or protrude outside the feet). Also, don’t let your knees pass over your toes and stay back on your heels. 4. Don’t lean forward and maintain the natural arch in your back. 5. As you ascend, contract your glutes and EXPLODE back up to the starting position (like jumping without jumping). That is one repetition. Primetime prisoner squats will also improve your leg power (how fast your muscles can produce force), vertical jump, speed and workout efficiency (do more work in less time). Go ahead and start burning more body fat today! <a href="http://myfitnesshut.blogspot.com/p/14-day-fat-loss-program.html#.Ue414tLqmuI">Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut</a> and start burning fat and building muscle mass. Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a> <a href="http://herfitnesshut.com">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a>

Build 6-Pack Abs Faster with Two Squat Exercise Variations

Yes, prisoner squats and primetime prisoner squats will help you build six pack abs faster. When you do these squats correctly, your ab mu...

Interview: Fat Loss for Visible Abs

Fat Loss for Visible Abs -- Workouts, Nutrition, and Lifestyle Tips for Success by Mike Geary, author - <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=33" target="_blank">The Truth about Six Pack Abs</a>, interviewed by Craig Ballantyne - CSCS, Men's Health Magazine Training Advisor CB: Mike, let's start off with some background on the types of people you train, and your training background. MG: Craig, I've been a Certified Personal Trainer for almost a decade now, and in recent years, I've become certified as a Nutrition Specialist as well. As for the types of people I train... I've trained everybody from skinny teenagers looking to add some bulk to their frame, to middle-aged housewives and businessmen looking to lose body fat, to senior citizens looking to get stronger and leaner in their golden years. CB: You have a site, The Truth About Abs. So...what the heck is the truth? MG: Well Craig, from what I see on a daily basis, one of the most common fitness goals people have is to get a flatter stomach and if possible, achieve some sort of a "six pack abs" appearance to their midsection. Unfortunately, most people struggle for years without ever achieving this goal. Instead, I see so many people waste so much of their time on worthless abs exercises, and falling for every gimmick product that comes onto their TV screen promising them a 6-pack in only 2 minutes a day while sitting on their couch. To be honest, seeing so many people over the years waste their hard earned money on all of these worthless ab gadgets, machines, and bogus fat loss pills was really getting under my skin. That's why I developed my Truth about Six Pack Abs Program. Over the last couple years, this program I developed has gained popularity worldwide, and has now recently become the most popular abs program on the internet with over 200,000 people in over 150 countries using my system. So what's the truth? The truth is that people are looking in the wrong direction to achieve this goal... abs exercises are NOT the answer to six pack abs! Sounds counterintuitive I know. In fact, ab-specific exercises are the LEAST important training aspect in getting a six pack. Most people think there must be some magical "underground" abs exercise that is going to finally get them their six-pack after years of struggling. The fact is, the real solution to seeing a visible six-pack is simply bringing your body fat % down to a low enough level to where the abs become visible. Most people already have a six pack hiding underneath their stomach fat and don't know it. This is generally about 10% body fat or lower for men, and about 16-18% body fat for women from my experience. Heck, even my 7-year old nephew has a six pack... do you think he got that by doing "abs exercises"? No way! He has a six pack because his body fat % is extremely low since he's so active running around playing all day at his age. So the most important aspect to getting visible abs is actually a properly designed full body training program, combined with good nutrition that can be maintained for life (instead of a short-term gimmick diet). CB: For a beginner, how much focus needs to be on abs? What other exercises would you give them for fat loss? MG: For beginners, I generally start them off with the most basic bodyweight exercises such as bw squats, bw lunges, bw step-ups, pushups, inverted body rows, along with basic dumbbell exercises like overhead presses, rows, etc. We also work on body stabilizing exercises like planks and side planks and a few stability ball exercises to make sure they've learned to properly engage their entire "core" area in stablizing the body. CB: What type of cardio/interval training do you use for fat loss? MG:The programs I design are almost entirely based on high intensity resistance training instead of cardio. In fact, my resistance training workouts get people sweating and huffing and puffing much more than any boring cardio workout ever will. The bottom line based on research as well as my personal experience... cardio is NOT necessary for fat loss! In fact, some of the leanest people I know NEVER do traditional cardio. Personally, I haven't stepped foot on a treadmill, elliptical machine, or stationary bike in about 8 years and I maintain single digit body fat year round. Now don't get me wrong about the cardio thing... in reality, I actually work on exercises that are much tougher and more intense than traditional cardio... I prefer wind sprints, hill sprints, swimming sprints, speed rope jumping, etc to complement my resistance training... all of which are more anaerobic in nature than aerobic. This type of training stimulates a vastly higher metabolic response in the body than steady pace cardio. Of course, most people can't just jump right into doing wind sprints without injury until they've gotten themselves into pretty good shape first. I use various resistance training methods and interval training for most people before they are ever ready to even attempt any type of sprinting. Free Tips for Losing Stomach Fat & Eating Healthier Discover the top 12 fat burning foods you didn't know Exercises that burn more fat than cardio Also get a free metabolic rate calculator to determine your personal metabolism CB: Tell us about your favorite bodyweight exercises and how you use them in a fat loss program. MG: I like to combine bodyweight exercises and free weight exercises into what I call "tri-sets" or "quad-sets" (aka - mini circuits). Basically, I pick 3 or 4 exercises that don't work the same body movements (non-competing) and combine them into high intensity mini-circuits for my clients. A great example would be: 1. mountain climbers for 20-30 seconds 2. dumbbell squat & presses (combination squat then press overhead) 3. stability ball leg curl-ins 4. stability ball plank holds (a little harder than a floor plank) This type of circuit can be done without much rest at all between exercises and we would repeat the circuit several times before moving to a new circuit. This creates a high intensity fat burning workout that works almost every muscle in the entire body. CB: Let's turn to nutrition. What is your fat loss nutrition philosophy? MG: I could talk about nutrition for hours and it's such a controversial subject, so I'll keep this brief... It doesn't have to be as complicated as the "diet gurus" make it out to be. It can be a lot simpler... 1. whole, unprocessed organic foods, as close to their natural state as possible 2. High nutrient density food choices instead of nutrient deficient processed foods 3. Fruits and vegetables (lots of vegetables) as your main source of carbohydrates instead of so much reliance on grains as is so prominent in our food supply these days 4. Moderate amounts of high quality protein at each meal 5. High fiber intake to help appetite control and glycemic control (maintaining more balanced blood sugar) 6. Don't neglect healthy fat intake from nuts, seeds, organic eggs, wild fish or fish oil, virgin coconut oil and olive oils, avocados, etc (helps appetite control and hormonal balance) Once you gain control over the aspects listed above, everything else usually works itself out in your diet... you no longer crave sweets or junk food because your body finally has all of the nutrients it needs. Another important thing that this style of eating does is that it tends to bring people naturally back to the proper amount of calories they need each day without having to attempt to count calories or anything like that. CB: How do you address "lifestyle" with your clients to help them lose fat? MG: One of the most important things I try to instill in my clients is that this has to become part of their lifestyle if it is ever going to work long-term. They need to make their health and fitness a priority in their life, and they must enjoy it...whether it's because they actually enjoy the actual exercise and healthy eating, or because they enjoy the feeling of strength or energy or confidence that it gives them. CB: Give us some of your unique fat loss stories. For example, have you ever made one small change to a client's program that helped them get through a plateau? Or has a client ever responded to one form of training that surprised you? Stuff like that... MG: I had one client a couple years ago... a guy in his early 30's...a classic case in reality. He'd been doing the same routine for years... about an hour of cardio 5 days/week while reading the newspaper, and then he'd finish it off with a few weight machines. He finally came to me because his body was actually getting worse despite his long workouts. I asked him to put his trust in me, and asked if he'd be willing to try something drastically different... I asked if he would fully give up his cardio for 6 weeks and follow one of my free weight training routines instead. I actually insisted that he didn't do any cardio at all during this experimental 6 weeks of change...only weights would be allowed. This was hard for him at first as he was so accustomed to just doing all of this boring cardio because it was easy. But easy workouts don't create a better body! The results were incredible... I think his strength improved about 30-40 lbs on almost all of his lifts during that 6 weeks while simulataneously losing about 15 lbs of body weight, and his beer belly shrunk down considerably to the point where he had to go out and buy some new pants with smaller waists. All of this by doing LESS CARDIO and more weight training (but in high intensity fashion). Another story... As far as clients getting new results from just a small tweak... A few people that have been stuck at a fat loss plateau have come to me and I gave them a simple nutrition trick to try. This simple change was to start basing their last full meal of the day around just meats with lots of veggies and salad... basically, no starches with dinner, just meat and veggies. As simple as that sounds, I've seen many people break their fat loss plateau just by implementing that into their diet. So many people think that their meals need to be based on starch like pasta or rice, but I think it's so much easier to lose fat when your meals are based around meat and vegetables instead of starch. I could go on, but I hope that gives your readers some useful ideas for now. CB: Thanks Mike! See what actual users of <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=33">The Truth about Six Pack Abs program</a> are saying. Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a> <a href="http://herfitnesshut.com">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a>

Interview: Fat Loss for Visible Abs

Fat Loss for Visible Abs -- Workouts, Nutrition, and Lifestyle Tips for Success by Mike Geary, author - The Truth about Six Pack Abs , inter...

Cross Body Mountain Climbers Work Abs Hard

You need to add cross body mountain climbers to your ab exercise routine. This exercise will build strength and help tone your "six pack" and obliques. Cross body mountain climbers also work the calves, quadriceps, glutes, back, chest, triceps and shoulders. You will need high levels of core strength to do this exercise the right way for each set. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3hDNlJkZxWVLfgAejUiBBhECrfU_JiFEyJaLkUoX6STrYiCwE6rsB_ClnEzWeIPREICoUc-BFYiEZIKvGQS3SxX8qk-YmWoQW6AZXjR9wghw1ITIYffSKslfrIZTyAsO6hS4n-Kf1RQ-t/s1600/R1-21A.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5506517014796287250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3hDNlJkZxWVLfgAejUiBBhECrfU_JiFEyJaLkUoX6STrYiCwE6rsB_ClnEzWeIPREICoUc-BFYiEZIKvGQS3SxX8qk-YmWoQW6AZXjR9wghw1ITIYffSKslfrIZTyAsO6hS4n-Kf1RQ-t/s320/R1-21A.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 216px;" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBElsr0kcE3MNK87VtbuPgWRf-u4EVGAA1qiE-k5QvdTw1kUrfhV1ol6_SVgvuD8ehbspSmxkKT2qnL8Y4XxlxQoQnGVVYBumUHlQNRjR_3_kZxA4jwJByTl_EVhSahHvtSq8e9ZXtZh6P/s1600/R1-19A.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5506517698049813698" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBElsr0kcE3MNK87VtbuPgWRf-u4EVGAA1qiE-k5QvdTw1kUrfhV1ol6_SVgvuD8ehbspSmxkKT2qnL8Y4XxlxQoQnGVVYBumUHlQNRjR_3_kZxA4jwJByTl_EVhSahHvtSq8e9ZXtZh6P/s320/R1-19A.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 216px;" /></a> 1. Start by getting in the push up position with your arms fully extended. Keep your hips and torso in a straight line. Don't let your hips sag and don't point your butt in the air during this exercise. 2. Do the exercise by moving your left knee straight up and across your body to the right armpit area (keep your abs braced). Also, don't let your foot touch the ground as you do the movement. Move your left leg back to the starting position and repeat with your right leg. Alternate your leg movements until you have completed all repetitions. If you are doing the mountain climber exercise then just add on the cross body mountain climber! Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Cross Body Mountain Climbers Work Abs Hard

You need to add cross body mountain climbers to your ab exercise routine. This exercise will build strength and help tone your "six p...

Get Six Pack Abs Sooner With Athletic Workouts

Use athletic workouts to help build your six pack abs and even more. Athletic bodyweight workouts will blast fat from your body like never before...just try a workout and see for yourself! <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGN_Ps-xhSWVQv2DuFZ2K0tVQ2MKPME-7VAjRhU0JFfemYtc68xOexpiT0w4rKZ9g3oS-QE6ZCMbN3CtvBNW-vrym0G1k76lBCkGb8dPdkQG8ocphJlVId_3BojAtJCwZwMLhpNzvcvFca/s1600-h/MB+soccer+throw.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5433938980419441202" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGN_Ps-xhSWVQv2DuFZ2K0tVQ2MKPME-7VAjRhU0JFfemYtc68xOexpiT0w4rKZ9g3oS-QE6ZCMbN3CtvBNW-vrym0G1k76lBCkGb8dPdkQG8ocphJlVId_3BojAtJCwZwMLhpNzvcvFca/s320/MB+soccer+throw.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 216px; height: 320px;" /></a> Athletic bodyweight workouts are very intense and will improve your body's composition (<a href="http://myfitnesshut.blogspot.com/2009/12/fat-loss-management.html">fat loss</a>, more muscle). These workouts will <a href="http://myfitnesshut.blogspot.com/2010/01/sculpt-your-body-for-life-or-sports-in.html">sculpt your body</a> without your joints taking a pounding from lifting heavy weights! To get your muscles to improve power (how fast your muscles can produce force), do some or all of the exercises full speed. Also, you will really burn fat and shape your bulkier, fast twitch muscle fibers when doing exercises at full speed! Athletic bodyweight circuit workouts are a tried and true method to burn more fat, increase strength/endurance and improve heart health. Do each exercise (10 repetitions) one after the other with little or no rest between exercises. Rest 2-3 minutes and do the circuit 2 more times. Here is a good athletic bodyweight workout: --Bodyweight squats, moderate pace --Medicine ball soccer throw (pictured above), full speed --<a href="http://myfitnesshut.blogspot.com/2010/01/bodyweight-exercise-series-pushups.html">Pushups</a>, full speed --Walking lunges/Side Lunges/Tranverse Lunges, moderate pace (one for each circuit) --2-Handed medicine ball chest pass, full speed --<a href="http://myfitnesshut.blogspot.com/2010/01/bodyweight-exercise-series-squat-jumps.html">Squat jumps</a>, full speed --<a href="http://myfitnesshut.blogspot.com/2010/01/bodyweight-exercise-series-back.html">Back extensions</a>, moderate pace Use correct form and get after it! <a href="http://myfitnesshut.blogspot.com/p/lean-body-and-six-pack-abs.html#.UfUd09LqmuI">Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs</a>! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. <a href="http://myfitnesshut.blogspot.com/p/lean-body-and-six-pack-abs.html#.UfUd09LqmuI">Get Your FREE Book Now</a>!

Get Six Pack Abs Sooner With Athletic Workouts

Use athletic workouts to help build your six pack abs and even more. Athletic bodyweight workouts will blast fat from your body like never ...