Learn the Truth About Weight Loss and Getting Great Abs
Debunking The Ab Myth
Ab training has been done to death but it's time
to take another look. Why? Because people are still
training their abs wrong so all that ab training
information must not be doing the job.
1 - No Spot Reducing - Endless crunches will not
melt away the fat from your midsection. It just
doesn't work that way. And despite the "burn" of
high rep ab exercises, you barely burn any calories
while doing those endless crunches.
Your fat burning time is best spent elsewhere on
more effective training. You also don't work the
ab muscle intensely enough to develop it.
So endless high rep crunches fail on both counts -
poor muscle building and poor fat burning. Two
thumbs down as the cliche goes.
2 - The Abs are a Muscle and should be trained as such.
You don't need high reps and lots of sets to work
your abs. This just leads to overtraining.
Now, abs are a more endurance oriented muscle so
slightly higher reps may be more effective. However,
you should keep the reps at 20 or lower and work on
increasing the resistance.
Yes, you should be increasing the weights on ab
exercises, just like your other exercises. The stronger
your abs, the better they will look when the fat
is stripped away.
Ever see a really thin guy with a flat stomach but
no abs? The abs haven't been trained and aren't
developed enough to stand out even when the fat is
3 - Don't train the abs - What the heck do I mean
by this? Well, your abs get a lot of indirect work
from other exercises so you really won't need more
than a couple of hard sets of weighted crunches to
work your abs.
Your abs are a factor in exercises such as squats,
deadlifts, seated or standing presses, dumbbell
pullovers, pulldowns, etc. Don't believe me?
Next time you work out, do a few hard sets of standing
stiff armed pulldowns on the lat machine and tell
me your abs aren't sore the next day. I did them
yesterday and my abs are more sore than my back today.
If you want to develop a flat stomach with your abs
visible, you need to treat your abs like a muscle
and train that way. And you need to strip away
the fat with a proper training and nutrition program
designed around total fat loss, not trying to spot
reduce through endless crunches.
Is there anything out there in the fitness world
suffering from more misinformation that how to get
The number of ab machines constantly coming to
market is mind boggling. Especially considering
that they aren't needed and won't give you the
results that you want.
Let's set the record straight on ab training right
now and give you the real information you need so
you can say no to the next infomercial ab machine
and yes to actual abs.
1 - Training your abs consistently will eventually
give you the flat stomach or six-pack that you want.
No. It's not gonna happen if your abs are covered
by a layer of body fat and doing endless sets of ab
exercises is not the way to rid yourself of that
excess body fat.
2 - Train your abs everyday for best results.
Again, no. Your abs are a muscle, just like your
chest, lats, arms and so on. You should train your
abs just like these other muscles, with progressive
resistance and high intensity - then allow them to
rest and recover. Never train your abs more than 3
days a week.
3 - You need to do hundreds or reps and feel the burn
to get great abs.
Yep, again the answer is no. The abs a muscle just
like I mentioned above. To get six pack abs you
need to strip off the fat, but you also need to build
the abs to get them to really pop out.
If the muscle isn't developed, you'll just have a
flat stomach but no abs. The name of the game is
progressive resistance for sets of 8 - 20 reps, just
like your other muscles.
4 - Train the abs with lots of sets and high reps to
burn off stomach fat.
You guessed it. This is also false. Spot reduction
just isn't going to happen as much as we'd all like
it to. You can't burn fat on your stomach by doing
You need to put together a proper weight lifting
program, nutrition plan, and cardio in order to rid your
stomach of that stubborn layer of fat and bring yout
Gregg Gillies is a speaker, consultant, fat loss expert, trainer and author. He teaches fitness via his articles, books and courses at his web site http://www.buildleanmuscle.com . He is the author of two books: Complete information on his books, along with lots of free articles are available at his site. And while there, don't forget to sign up for his free newsletter, "Fit Physique".
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1. Drink plenty of water. Our body needs a lot of water so give in to water. Water is not just way to flush out toxin but if you have more water in your body you will generally feel healthier and fitter. This it self will discourage any tendency to gorge. The best thing about water is that is has no calories at all.
5 Tips to Use Your Head and Let Go of that Extra Weight
Notice, if you would, that every diet out there only tends to address your body, but what about your mind? Think about this. If your head does not have the right image or direction, your diet will tend to fail. So how does one get their head on square? I have been helping people let go of their weight for over 12 years with my live Personal Weight Workshop ? and CD programs. I have 5 tips for letting go of your extra weight that are simple and easy adjustments that take no physical effort whatsoever. What would it feel like to 'reprogram' your mental computer and begin your journey to the New Ideal You ? while you are resting or sleeping? The changes that I have seen over the years by just changing our internal programs have been astounding. I've met many people who felt hopeless and had resigned themselves to an attitude of, "This is just how my life is going to be." Maybe you have met these people as well or maybe you are one of them. Haven't you found that the air around them feels heavy and/or gray? The energy seems to be hidden or non-existent. I have then witnessed these same people change to having a bright feeling and optimistic view of how their life can be with some minor alterations in their thinking. Have you ever been around someone who has that attitude? Have you noticed the energy that surrounds them? Wouldn't it be great to feel that way too? Wouldn't it be wonderful to have people feel that way just by being around you? Below you will find my 5 tips that can help you achieve this. Are you ready to come out of the shadows and open the curtains you have been hiding behind? Then let's get started?
Before and After Your Liposuction
Although liposuction is one of the most commonly performed cosmetic surgeries in the U.S., prospective patients need to be aware that their individual results may vary. Many who are considering the surgery begin with false hopes that the surgery can transform their bodies into the firm and toned images portrayed in the media. Although most patients are satisfied with the end results of the surgery, it needs to be understood that with any surgery, there is a risk of infection, swelling, and bruising as well as other, more serious, side effects. Liposuction usually gives the best results to healthy people of normal weight with firm, elastic skin. Those who are overweight or who have skin that is not as firm may not achieve the results they hope for.
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Personal Space: Life After Lap-Band Surgery
Have I become invisible or are people just aiming right at me? It seems to me that in a crowd these days, whether at the grocery store or 5th Avenue in New York City, people will walk right into me if I don't step out of the way. Or they stand so close to me I have to step backward in order to breathe.
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Chant the following each day, several times.
They are mantras that will save your life -
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Diet and Exercise Evolution: Water: 65% of Your Body Cant be Wrong
The function of your kidneys is to filter your blood (which is mostly water). And one
of the functions of your liver is to metabolize fat. If you don't consume enough
water, your kidneys can't function properly, so your liver starts to help perform
kidney functions. So, if your liver is busy helping your ailing kidneys, you can't burn
as much fat. Let me repeat that: No matter how much you exercise, if you don't
drink enough water, your liver will not metabolize fat for you, because it is
trying to help your kidneys.
Too Much Water?
Being hyper-hydrated (consuming too much water) is not in any way harmful
, and actually helps your body metabolize fat. The greatest ill effect of excess
water consumption is that you will visit the washroom more often. Consider it a
chance to fit in a little more exercise into your daily routine.
There have been a few cases of long distance runners who have died from drinking
water to toxic levels, but this is extremely rare, and their situation is very unique, so
it is nothing for a normal person to worry about.
You may have a medical condition that causes you to retain water, probably because
of excess salt (sodium) in your system. The solution is simple: drink more
water. Your body retains water for the same reason it retains fat: your body
thinks that it's hard to come by. If you teach your body that food is abundant, it will
stop storing it. If you teach your body that water is abundant by drinking more of
it, your body will stop storing it. For more information on how your body adapts to
various stimuli, read my articles about adaptation on my website, they're free.
The more water you drink the healthier your skin becomes, because it has to be
moisturized from the inside and out. It also contributes to joint lubrication,
reducing the risk of injury in any activity. Water is the best cure for constipation,
and should be your first choice, even before increasing fiber or taking
When you are active, you should drink even more water, especially on hot days, to
replace what you lose in sweat. Do not wait until you're thirsty, because
that is your body telling you that it is already under-hydrated. Try to keep yourself
over-hydrated for best health. Here's an extra tip: cold water is more easily
absorbed into your system, plus it slightly lowers your body temperature, so you
have to burn a few extra calories to bring your body temperature back up.
I Drink Plenty of Coffee, That's Mostly Water, Right?
What counts as water? Some say "only water", but some research has found that
fruit juices that are mostly water can be counted towards your daily quota.
However, you simply can't drink as much juice as you can water. Juice will fill you
up, and contains sugar which you should try to minimize in your diet. So, it's really
not a substitute for simple, clear water. And even though coffee is made with
mostly water, it does not count since it is a diuretic and actually
strips water from your system. Colas are also full of that diuretic caffeine, besides
their ultra-high sugar content, so soft drinks should be the first item to stop
consuming if you're trying to lose weight. Replace those "alternatives" with a
glass of water, and you'll feel better and start losing pounds and inches.
It was recently found that even diet sodas do not help dieters, go to the "news"
section of my site to read more about this research.
I hope it goes without saying that alcohol, even when mixed with water, is a diuretic
and my advice is to minimize your consumption of alcoholic drinks.
You don't have to drink a huge glass or two all at once, either. I have a large
glass of water at my desk all day. As soon as it is empty, I refill it. I naturally
sip it whenever I like, and I end up drinking more than my quota of water every day.
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Did you know that what you're eating could be making your body toxic? I mean so toxic to point that your body is unable to metabolize food. These little critters, called parasites, feed off of foods that have sugar and yeast. This is what causes people to eat junk food around the clock and never feel satisfied. Therefore, it is vital that you detoxify the body
before starting any weight loss program.
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