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Eight Rules of Fat Loss to Finally Get Six Pack Abs

admin — Mon, 22 Mar 2010 06:02:32 +0000

Nearly every person you see who has an admirable body with low body fat and six pack abs… follows the fundamental principals. They could be called the “Secrets to Fat Loss” that many know about, but few often apply.

Those select few that DO apply these principles, are the one’s we envy. Just as in anything we do, there are fundamentals that HAVE to be in place to accomplish a goal.

For instance, in basketball, before you can first make a goal, you have to know how to dribble the ball, then you have to be able to run while dribbling. In Football, you have to know how to hit, tackle, and block before you can even think about scoring a touchdown. In tennis, you have to be able to hit the ball back to your opponent consistently, before you’re even able to win a point.

The same goes for fat loss. There are steps, fundamental steps, that HAVE to be in place to be successful long term. Sure you can jump ahead and go on a quick fat loss program, but if these principles aren’t in place, you will fail in the long run.

So without further ado, Let’s Get To It…

1. Graze, Don’t Gorge: This may This is number one on our list for a reason. It may be one of the most daunting tasks facing our clients today. Eating smaller meals every 3-3.5 hours INCREASES your metabolism as opposed to eating only a few large meals per day. Your body can only utilize a certain amount of calories at a time, so the calories that aren’t store in the muscles or used for immediate energy are put right where you don’t want them, in your fat cells.

2. Eat Protein With EVERY Meal: This goes hand in hand with number one and is equally important. Protein is used to build muscle. Muscle is where fat is burned. Without proper amounts of protein, you may lose weight but you’ll end up being a smaller version of your old self. Meaning that the pounds will come off in the form of muscle as well as fat and water weight. This can result in sagging skin.

3. Muscle the fat away: An extension of number 2. As stated muscle is where fat is burned, and each pound of muscle burns approximately 30-50 calories per day. If the amount of muscle mass is increased by a mere one pound, approximately 210-350 additional calories will be burnt per week!

4. Aerobic Exercise Timing: Aerobic exercise, when the goal is to burn fat, is best done AFTER a weight training session. When it’s performed before weight training, your body will spend up all the fuel it prefers, glycogen (stored carbohydrates), for weight training, leaving only amino acids and protein to fuel your muscles. The use of amino acids and protein for fuel during weight training slows your metabolism to a crawl, ultimately making your body really good at storing fat. On the other hand if you do aerobic exercise after weight training, oxygen and FAT will likely be the only sources left to be used!

5. Fill Up Tank: Would you begin a road trip to Florida with ¼ of a tank of gas? My guess is no. So why would you start your day off with a near empty stomach? On average, a person sleeps 6-8 hours per night and unless they eat in their sleep, there won’t be any refueling. Studies show that eating breakfast increases the metabolism, thus increasing the amount of calories a person can burn on a daily basis. Not to mention productivity is much higher in those that eat breakfast on a regular basis. Want a natural fat burner? Eat Breakfast.

6. In With Carbs: What?! You gotta be kidding me? Are you telling me to eat the stuff that makes us fat?!?! Contrary to popular belief, Carbohydrates don’t make us fat, especially if consumed immediately after your workout. Since your glycogen stores are low, eating 30-40 grams of carbs right after your workout will be used for replenishment and help maintain fat melting lean muscle mass to keep your metabolism in OVERDRIVE.

7. Ask for 2nds, Water That Is: Our bodies are made up of primarily water, and if we don’t get enough our bodies hang on to every ounce contained in the foods we consume. A little known fact: Hunger is often mistaken for dehydration. So the next time you feel a hunger pang, opt for water FIRST! The more water you drink, the better you’ll feel and the less you’ll retain. The result? You’ll drain your body of excess water weight.

8. The Wonder Years, Slow Cardio: The age old 45 minutes on the treadmill in your target heart rate zone is all but dead. It’s certainly still effective, but not nearly as effective as interval training. If you can’t (because of injury or some other reason) perform interval training, stick to what you know best, slow cardio. However, if you’re body can handle intervals, it will help shed fat off you like nothing you’ve ever seen. Here’s how to do it:

Minute 1-5: Warm up at a moderate intensity

Minute 6-10: 20 second sprint followed by 10 second jog. Alternating for 5 minutes straight.

Minute 11-15: Cool down at low to moderate intensity

That’s it, 15 minutes and you’re done. Interval training can be performed on a treadmill, in the park, on a bicycle or even on a cross trainer and studies show that the 5 minute ‘rev’ in intensity spikes fat burning capability for the next 24 hours!

Six Pack Abs Expert Exposes the Popular Excuses for not Exercising Regularly

admin — Sun, 21 Mar 2010 18:01:46 +0000

People will always have their reasons and excuses to why they shouldn’t start a daily exercise regimen. People tend to give themselves barriers that they think they can’t get through which lead to the excuses for why they can’t do it. You might be one of the large amounts of people who fit into this category. However, these roadblocks may be easier to cross then you might think.

Here are some reasons some people give in regards to exercising:

-“I just don’t have time due to work, school, housework, or family commitments”

-“It’s too cold out

-“It’s too hot out”

-“I can’t afford to join a gym”

-“There aren’t any gyms nearby”

-“I might get hurt”

-“Why should I exercise, I’m not an athlete”

I believe I have covered a good amount of excuses people use. Once these excuses are said, they are set as roadblocks. Once an excuse is given the person may not even think about exercising until they are asked about it again. This is not healthy. No one should set barriers for themselves. We have to be motivated to believe that we can do anything and make anything possible. The people who make these excuses time after time are simply lacking the ‘why’ and the strong desire to want it.

Many of these people think that you need to join a gym to exercise. This is wrong; some of the most effective exercises are done outside of a gym. If you can’t afford to join a gym, then work out in a park. It’s free, no membership required.

If you think that you might get hurt while exercising, just do plenty of research before performing the exercise to make sure you are doing it correctly. Or have someone with some working out knowledge assist you.

Also, some people think that exercising is such a big deal. These people may not know that many exercises are performed daily in the home. These consist of walking up your stairs, walking through a mall, raking, and painting. These things aren’t really enough though especially if you aren’t doing these things everyday. But still, it’s not nearly as hard as you think to begin an exercising regimen for yourself.

For an adult, you should devote 30 minutes a day to exercising. Now if these seems hard to you, I can make it simpler. Do your exercising in 10 minute increments throughout the day.

Exercises you can do in 10 minutes can be as easy as:

-Walking up and down your home staircase holding weights

-Going for a short bike ride in your neighborhood or park

-Doing jumping jacks

-Taking a jog

-Jump roping in your yard or park

-Playing and running around outside with your kids

-When standing still or forced to sit behind a desk at work, squeeze your stomach muscles numerous times

Arnel Ricafranca is a six pack abs expert, fitness boot camp coach, author, and a motivational speaker. He has authored and co-authored several books including The Ultimate Weight Loss Success Strategies For Busy Men and Women Over 40 available online at www.elitefitnessexperts.com. Mr. Ricafranca has been featured as the fitness expert on numerous media such as Jersey 101.5 FM, and Morris Health and Life Magazine, and numerous websites such as NBC WALB 10 News, NBC KPLC 7 News, and KTRE ABC 9 news. Mr. Ricafranca can be reached via email at fitnessvip@gmail.com

Arnel Ricafranca’s websites

http://www.iwantsixpackabs.com

http://www.womensworkoutguide.com

http://www.mensworkoutguide.com

http://www.workoutseries.com

http://www.introtobodybuilding.com

http://www.howtogetbigger.com

Six Pack Abs Expert Explaines Why you Must Drink Water

admin — Sun, 21 Mar 2010 06:07:06 +0000

Water is the second most important factor to your everyday life. The first is oxygen. Your body weight is made of 60% water. We can survive weeks or even months without food, but only a few days without water. That should tell you how important it is.

When it comes to water and exercising, water is needed to maintain the balance of electrolytes. It also serves in the transporter of nutrients and byproducts to and from the cells through the circulatory system.

Many people wait until their body tells then they are thirsty before getting some water or other beverage. The thirst sensation tells you that the levels of water in the body are too low. However, your water levels were most likely too low before the sensation even came on. We should not wait for our bodies to tell us when we need water. Water should be consumed all throughout the day regardless of whether you are thirsty or not. This is especially important if you are an athlete or someone who exercises regularly. Sweating is your body shedding it’s needed water. A well dehydrated athlete will perform better. The hot weather is also a crucial time to be drinking your recommended amount of water. This will minimize dehydration, and lessen your internal body’s rise in temperature, also reducing the stress placed on your circulatory system.

The summertime is the most crucial time to stay hydrated. People have asked if lemonade, soda and other beverages count toward the amount of water we should drink daily. This is a fact. It has been said that even beverages with caffeine in them can help contribute to your hydration needs.

To sum it up, water is an important factor in everyone’s life. Athlete or not, you need those eight 8 oz glasses of water a day to keep your body healthy internally. You can never drink too much water.

Arnel Ricafranca’s websites

http://www.iwantsixpackabs.com

http://www.womensworkoutguide.com

http://www.mensworkoutguide.com

http://www.workoutseries.com

http://www.introtobodybuilding.com

http://www.howtogetbigger.com

Six Pack Abs Expert Reveals the Truth About Diet Pills

admin — Sat, 20 Mar 2010 17:56:15 +0000

Diet pills are a big thing today. Even though they have some dangerous side effects, diet pills stay on the market because people are buying them. Everyone wants to find a “quick fix” for everything. Advertisements for al the brands of diet pills will tell you how great you can look in a matter of weeks. People need to stop and think about the ad before purchasing that kind of product. Instead though, their intense feelings of desperation shoot through them faster than common since. Some people try using diet pills before they would even think about committing themselves to an exercise routine or healthier eating. It’s all about a person’s desire for a quick fix. But lets face it, aside from the possible health hazards, if you had a choice of working on something for months before seeing some results or taking a pill everyday to see fast immediate results like they claim, what would you choose?

Many times people are fully aware of the serious possible health risks that go along with taking diet pills. For some reason the risks don’t stop them. They are determined to loose weight and want to do it the fastest way possible even if putting their life in jeopardy is involved.

Maybe you aren’t aware of the possible side effects of some diet pills. I will start off by saying that there are possible dangers that go along with any drug you take. The risks that go along with supplements used either to lose weight or gain weight are much more severe. One of the danger and the most prevalent are heart related complications. The supplements make the heart pump faster from the stimulants that are boosting your metabolism. Someone who starts taking diet pills may be unaware of a small heart condition they may already have. Or maybe they have a weak heart. This can lead to major problems. Diet pills are supplements which aren’t watched closely by the FDA. Some of the pills can contain potentially fatal substances. Don’t think that they ones you see claiming to be all natural are any better. You can have negative side effects from natural drugs too. The ingredients in natural pills also aren’t approved by the FDA.

Some pills claim to give you more energy. This claim can sometimes make you dependent on taking them, leading to overuse and having them become a habit drug.

In my opinion, the negative effects of supplements by far outweigh the positive ones and I would avoid the dangers of diet pills completely. If you are still considering buying a weight loss supplement such as a diet pill, then I recommend that you DO NOT buy your diet pills off of a commercial you saw on TV or from a magazine advertisement. Prescription diet pills are a somewhat safer way to go, but keep in mind that they too have their own side effects and possible health risks. However, when taking prescription pills, your doctor will be able to assist you with your needs and goals and be sure you are taking the proper dosage.

Arnel Ricafranca’s websites

http://www.iwantsixpackabs.com

http://www.womensworkoutguide.com

http://www.mensworkoutguide.com

http://www.workoutseries.com

http://www.introtobodybuilding.com

http://www.howtogetbigger.com

Six Pack Abs Expert Reveals the Reasons Why you Cant Lose Weight

admin — Sat, 20 Mar 2010 06:01:17 +0000

If you are one of the many people who have problems loosing weight, you might just be given the wrong advice. But more over, when you say that you “can’t” loose weight. With that mind set, you won’t. If you think you “can’t” don’t think of it that way, just think that you just haven’t found the solution that is right for you yet. No one ever gave you a user’s manual to the human body. If you followed a diet 100% exactly and don’t get the results you are looking for, then that means you did not fail the diet, the diet failed you! If you have attempted diets using calorie deprivation as a form of weight loss, then that diet was wrong. Calorie deprivation is not healthy and it all boils down to misinformation and getting the wrong advice from diets.

If your weight loss attempts have been all about aerobic exercising, that won’t work to burn fat either. Although aerobic exercising is a big piece of the puzzle, you also need to do resistance training. Without this type of training, your body can actually loose muscle. Here’s why- by adding aerobic exercise to your diet, increases your caloric need which tells the body to sacrifice muscle. Your body needs resistance training to keep and maintain the muscle you have.

What you need to do are these three things and keep at it until you see results. 1. Aerobic exercising. 2. Resistance training and 3.Eat thermic meals. A thermic meal is one that allows you to add muscle, increase the oxidation rate of food, maintain consistent energy stores, and burn fat as fuel.

So don’t give up! The answer is out there! If all of your attempts have failed you then try this one and it will be the answer you are looking for!

Arnel Ricafranca’s websites

http://www.iwantsixpackabs.com

http://www.womensworkoutguide.com

http://www.mensworkoutguide.com

http://www.workoutseries.com

http://www.introtobodybuilding.com

http://www.howtogetbigger.com

Six Pack Abs Expert Explains Diet Scams

admin — Fri, 19 Mar 2010 17:59:06 +0000

Everyone knows it, you can’t avoid it. Everywhere you look you see weight loss headlines that say things such as “lose 30 lbs in 30 days” or “get fit fast with these diet pills” or lose 20 lbs while eating whatever you want.” There is one word that sums up what these types of headlines these are…..SCAMS. You should not believe an ad that tells you that you can lose weight in a short amount of time. Especially if they tell you that you don’t have to exercise. You will not get results that way. Think about it, if any of these crazy diets worked, why does the obesity in America continue to rise? In this country alone, 65% of the population is overweight.

With all the scam diets out there today, a person will probably see at least three a day. You can see them on TV, in magazines, on the internet and even on the radio. When someone sees one of these ads and is eager to lose weight fast. These ads appeal to them. They wonder if the diet they see will work for them which leads to other questions. Some people will stop at nothing to make themselves loose weight. Everyone is looking for the fastest and easiest way to do so. That is why these ad scams work so well. Of course you are going to want to know more about a diet that tells you that you can loose weight in less than 5 days or a weight loss plan that tells you you can eat whatever you want. That is definitely appealing to someone desperate. So the person will find out more and most likely do the diet or buy whatever they need to start it. It won’t be long before they will realize that the diet is not working for them. But this wont be the end, the person will more than likely just try a different scam off of an infomercial or someplace else. This can go on for years. Also, many of these diets are not even good for your body. If it was true that you could loose 10 pounds in a week then you are putting your heart at risk.

People need to realize that loosing weight isn’t easy. Nor can it be made easy with any special diet. To loose weight successfully you will have to change your routine and lifestyle. You must find an exercising program you can keep up with and most importantly you need to stick to it. You may think that trying to loose weight using an exercise program and strict eating habits will take a long time to achieve your goals. If that’s what you are thinking, stop and think about all the time, effort and money you put into trying to make those diet scams work.

Exercising to loose weight is dramatically effective over time. The diet scams you see everywhere are not effective. The next time you fall victim to being convinced that a certain diet you saw on TV will work, just remember it will not be effective and nine times out of ten you will not get the results exercising will give you.

Arnel Ricafranca’s websites

http://www.iwantsixpackabs.com

http://www.womensworkoutguide.com

http://www.mensworkoutguide.com

http://www.workoutseries.com

http://www.introtobodybuilding.com

http://www.howtogetbigger.com

The Truth About Cardio & Six Pack Abs

admin — Fri, 19 Mar 2010 05:56:41 +0000

Do you cringe each time you take a look at your belly? Do you sweat it out with hours of cardio daily only to find no improvement? Are you utterly frustrated with your cardio routine? Well, if that belly fat refuses to budge even when you’re doing regular cardio you might want to read this.

Cardio activity in general refers to any activity that lets you speak while working out. Cardio implies doing low paced continuous and steady exercises for a certain period of time.

Many fitness instructors believe that 1-2 hours of cardio training daily help get that elusive six-pack. This theory is refuted by numerous health experts for several reasons. You’ll be astonished to discover that doing extra cardio can slow your metabolism rather than step it up.

Many fitness experts suggest that our bodies aren’t programmed to perform activities at a steady continuous pace. Rather, they are designed to perform activities in short intervals. An apt example of performing an activity in a short interval is running a 100 meters race. You start the race, push your body to the limit and you stop. This helps the body to recover. If you observe sprinters and other sportsmen, you’ll notice the lack of belly fat.

Rather than cardio training, interval training is advocated by health experts to work your way to six-pack abs. Cardio training strengthens the muscles beneath the belly fat. However, this is of little consolation because the muscles are buried under the fat and the bulge will still be visible.

Moreover, scientists say that excessive cardio exercises can even reduce immunity and weaken joints.

Research has proved that several hours of cardio is not going to get you that much coveted six-pack. Rather, go in for high impact intermittent workouts. You don’t have to slog for hours at the treadmill. You can get that six-pack with interval training even if your entire workout lasts only twenty minutes.

However, everybody agrees that a few minutes of cardio daily helps regulate overall body weight.

What is the Best Way to Develop Six-Pack Abs?

admin — Thu, 18 Mar 2010 18:06:40 +0000

Ready to learn about the steps you need to take that will help you develop tight six-pack abs? Keep reading and discover how you can do it in only 15 minutes a day.
The stomach muscles are generally the focal point of most exercise programs. This holds true for both men and women. There’s something about a well sculpted abdomen that shouts fit and trim.
As you already know, it’s very easy to accumulate belly fat around the stomach and waist areas, but getting rid of this fat is a much greater challenge. However, you should not be discouraged…this challenge can be overcome once you’re armed with the proper knowledge and motivation.
So how do you go about getting rid of the infamous spare tire and replace it with a tight and trim tummy?
First, let’s learn a little about stomach fat and the abdominal muscle group.
An estimated 95% of people who lose weight will lose it in the abdominal region before losing anywhere else. The reason for this is the fact that abdominal fat is composed of what’s called “visceral fat”.
This type fat is situated deeper inside your waistline and hip areas. In terms of metabolism, visceral fat is more active than subcutaneous fat which is located right under the skin.
So it stands to reason that the first step to six-pack abs is to follow a good weight loss or fat loss program. This program will also include an adjustment in your diet.
A recent study published in the American Journal of Clinical Nutrition showed that a diet rich in whole grains trimmed extra fat from the waistlines of obese subjects. Further, the U.S. Department of Agriculture’s 2005 Dietary Guidelines recommends that half of your grain servings come from whole grains.
Reduce your refined foods intake. A reduction of refined carbohydrates will help change your body’s glucose and insulin response and make it easier to begin shedding stored fat. Refined carbohydrates are foods that have had the bran and germ stripped from the whole grain by machine processing (i.e. white rice and foods made with white flour). As a result important nutrients, such as B vitamins, fiber, and iron are removed from these food types.
Your next step is to begin a well-rounded exercise program. Crunches alone will not necessarily rid you of your belly fat. Here are some quick and simple exercises to get you started.
Leg Lifts: Lay flat on your back with arms at your side and raise both legs about 4 to 6 inches from the floor. Hold them up for as long as you can stand and repeat for at least 10 reps.
Reverse Sit ups: Lay flat on your stomach with arms at your side. Raise your head, chest and legs for about 7 to 10 seconds and repeat for at least 10 rep.
Standard Crunches: Lay flat on your back with arms at your side. Lift your upper body so your back is about 6 inches from the floor. Repeat for at least 10 reps.
You should perform these exercises three to five days weekly for at least 15 minutes per session. Adjust the frequency and session time to suit yourself.
You may also want to add some additional exercise routines to the those listed above. Like push ups, light weight lifting, etc. Brisk walks and slow jogging will also prove beneficial.
Adhere faithfully to your diet and exercise programs and you will soon reveal your hidden six-pack as you begin to shed abdominal and hip fat.

The Easiest Way To Lose Stomach Flab And Get Six Pack Abs Fast!

admin — Thu, 18 Mar 2010 05:59:56 +0000

The most desired muscle group which many people want to burn fat from and develop muscle on is the core muscle group. Popularly known as six pack abs, the core is also one of the most difficult muscles to build and burn fat off from because one has to have their diet up to par. However, achieving this goal is not that difficult. Take just 3 minutes out of your day and learn about the easiest way to lose stomach flab and get six pack abs fast!

My friend, it’s simple, you must make a slight adjustment in your diet and workout.

As far as dieting is concerned, control how much fat and carbs you are getting daily, and increase the amount of protein you eat. By making sure you cut out bad fats and carbs, when you perform your workouts, you’ll be burning off STORED fat as opposed to only burning off the calories from the abundance of carbs and fat you’ve eaten.

As far as exercise is concerned, focus more on building lean muscle than simply just doing cardio exercises. Following that simple strategy has had people lose up to 30 pounds of flab in just 8 weeks! This is because muscle burns more calories than fat…even while you sleep!

Follow those principles above, along with drinking plenty of water daily (I recommend for you to drink 1/2 your body weight in ounces) so that the body can flush away the poisons which are released when fat is burned, and you will lose stomach flab, and develop 6 pack abs fast!

How to Build Six-pack Abs

admin — Wed, 17 Mar 2010 21:30:29 +0000

The question of how to build six-pack abs is information that more and more individuals from all around the world that include many women as well as men who have been seeking this beneficial information year after year. The fact is that if you are a person who is willing to put a tremendous amount of effort as well as plenty of hard work into your daily workout regime, you too can join the many others who are already benefiting from having a ripped six-pack. To achieve this, it can even mean the need for making some minor changes to your existing lifestyle. When you learn how to build six-pack abs, you are not only going to be able to benefit from the ripped appearance that you will achieve, but you will also be taking advantage of a variety of helpful health benefits as well. Of course just about everyone enjoys being able to add to their appearance, and you end up feeling a lot better about yourself when you know that you look as good as you possibly can.The process in how to build six-pack abs begins with your diet. You will want to make sure that you eat a good balanced diet that offers you enough calories so that you can turn it into muscle mass. In figuring the best calorie intake for your particular needs you will also want to be very careful not to take in too much of a calorie intake as this can add to excess weight gain instead of gaining muscle. Making sure that you include foods in your diet that offer high amounts of protein is also an important factor to consider when you are trying to build ripped muscles. Eating smaller meals rather than just three large meals a day, drinking plenty of water, and running can also help a great deal in your efforts of building that nice lean and hard body that all of your friends will be envious of.For those individuals who are very serious about wanting to learn how to build six-pack abs, you will want to make the extra effort that is necessary in committing yourself to a consistent workout routine. This is an achievement that requires a tremendous amount of hard work and effort on your part, but it is one that can also be very beneficial to you in the long run. The Internet can offer a tremendous amount of valuable information to achieving an awesome looking body.