Discover The Secret to Get 6 Pack Abs And Lose Belly Fat Fast

Different people have different fitness goals. However, getting 6 pack abs and losing belly fat fast is a common goal across all ages and genders. Everyone knows that the key to get six pack abs is to burn fat and build muscle. However, despite this, people fail to achieve the sexy, washboard look.

When I ask what the possible reasons are for it, many tell me that they are either eating the wrong foods or doing the wrong ab workouts. While the diet and workout is to be blamed, the main reason people fail to get the perfect six pack is because they don't in the first place understand what needs to be done.

What is a six pack and how do you achieve it?

We harp about creating a six pack. The truth is that those chiclet-styled muscles, also called the rectus abdominis muscle, are already present in the abdominal region along the front of your tummy. When it is invisible, it is overshadowed by the layer of fat sitting above it. Thus, what you're actually doing when you say you are trying to get a six pack is that you are only uncovering and toning it. Therefore, achieving a six pack involves lowering your body fat percentage by losing weight.

And, how can you reduce body fat percentage?

It is simple provided you follow each step diligently.

1. Create a calorie deficit:

The body has a certain calorie requirement in order to go about its daily activities and to maintain healthy weight. The caloric requirement is influenced by various factors such as your age, your height, your weight and the amount of activity you undertake. This is the amount of calories your body burns daily. If you consume more calories that your body burns, the excess amount is stored in the form of fat to provide energy when food is not available.

A calorie deficit is when you eat less than the amount your body burns. In such an event, the body tries to get its energy from the existing fatty deposits and burns them in the bargain. This automatically trims the body fat percentage.

2. Spot reduction won't help:

The first question many will ask is what spot reduction is. It is the practice of doing a particular exercise to target a particular muscle group. Thus, if you are looking at an ab workout, it involves doing endless reps of crunches. The reason spot reduction does not work is because it only trains the muscles in the targeted area, but does help much when it comes to burning the fat sitting there.

We do not deny the effectiveness of crunches, squats, planks and dumbbell fly. Ab workouts make your abs stronger, bigger and well-developed. However, the ab workout must also be supplemented with cardio and weight training exercises. Cardio helps burn fat by elevating the heart rate and boosting metabolism. Weight training on the other hand, works towards building muscles. Also, the ab workout exercises should train the upper and lower abs and the obliques.

This is how you should work to lose weight and build your six pack ab. Follow these tips and achieving the 6 pack will be a breeze.


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Article Source: http://EzineArticles.com/expert/Frank_Addai/89142

5 Ways to Lose Belly Fat and Get a Flat Stomach

It doesn't matter if you have a flat stomach or a protruding belly; all of us have belly fat. There is subcutaneous fat, which lies just beneath your skin, and fat that's found far deeper, this is called visceral fat. It is the visceral fat rather than the subcutaneous fat that creates the issues with people, both large and slim. A little visceral fat is needed to cushion your organs. However, if that gets way beyond a little then the person is at risk of developing type 2 diabetes, high blood pressure, heart disease and dementia. Also, the risk of certain cancers increases with the amount of visceral fats in the organs. The more weight you gain, obviously the more fat you'll have. And fat, when it gets to excess, will tend to move around and attach itself to Organs such as the heart and the liver.

To find out the amount of belly fat you have, get a tape and start at your belly button and wrap it right the way round. A healthy ratio waistline for a female is 35 inches or below for a male it is 40 inches or below. It is suggested that it is safer to have a pear shape as a woman rather than an apple. This is because apple shapes tend to have more visceral fat.

1. Ditch the sugar.

Studies have shown that when the liver is filled with fructose and sugar, it is FORCED to turn it to fat. So essentially excess sugar makes your liver a fat churning machine, instead of a fat burning one. Studies show that excess sugar over time will increase belly fat and create a fatty liver, which in turn leads to metabolic issues and insulin resistance. And if you're take in those sugars as a beverage, that's even worse. Those fizzy drinks and sweet alcoholic shots will not be registered by the brain in the same way as solid food, so naturally you'll have more. More sweetened beverages more belly fat.

2. Get That Protein.

One of the most powerful nutrients when it comes to losing weight is protein. It can cut your appetite by 60% and hike up your metabolism so you can burn more calories. If you truly want to lose weight, then the most effective ways to make that happen is to add protein to your diet. A study in Denmark found that protein, in particular animal protein, was connected to a reduction of belly fat expansion over 5 years. So try to eat more organic eggs, seafood, meats and dairy products, as they tend to be the premium sources of protein. However, if you're finding it difficult taking in more protein a great and simple alternative would be whey Protein.

3. Use Coconut oil.

It has been found in studies that cooking with coconut oil reduces belly fat. This is a bit of a turn around because for decades coconut oil has gotten a bad rep, mainly due to its saturated fat. But unlike the long-chain triglycerides (LCTs) - found in foods like cheeses and meats, the medium-chain triglycerides (MCTs) found in coconut oil is easily digested. What does this mean for belly fat? Well, MCT is absorbed quickly by the intestines so instead of being stored by the fat cells they will actually bypass them. This mean it's more likely to be burned as energy instead of stored as another jiggly bit.

4. Best Exercises to Lose Belly Fat and Lose Body Fat.

It has been found that high intensity exercises such as aerobics actually helped people lose nearly 3 percent of their belly fat in comparison to cycling on an exercise bike. So it seems that the right type of exercise do have a large influence your stomach line. And when it comes to getting rid of the pouch, high intensity exercises tend to be best exercises to lose belly fat.

Heat Up That Belly Fat.

If you want to blitz the fat then call in Piperine. It a potent compound found in pepper. It's great for soothing inflammation and any stomach problems. It has been found that due to piperines ability to fight inflammation it holds back the start of new fat cells, a process named adipogenesis which is directly related to the slimming down the of the waist line. So, go ahead, shake that pepper!


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Article Source: http://EzineArticles.com/expert/Abi_Diribe/1996841

Lose Belly Fat While You Watch TV.

This is too simple to believe, but you can actually lose belly fat and start seeing that hidden 6-pack come alive while you are lying in front of the television. And it's essentially stress free!

Now I know this sounds crazy. After all, look at all those machines and boot camp gurus that promise to make your stomach look like a washboard for only 3 payments of $47. "Are you telling me those things aren't necessary?" That's exactly what I am telling you.

Do you want to lose 2 inches in the waist? How about 10? Well, how much you lose is completely up to you. What I am saying is that you can do it on your own and right in front of the TV.

What's the secret word? Mini-crunches. Now before you pooh-pooh this thinking it is like doing sit-ups or full crunches just keep reading because it is incredibly simple and easy.

Here's the way it goes. Get a pen and paper and put them on the floor beside where you are going to lie down. Then lay a pad or blanket on the floor (of course you could lie on the carpet if you prefer). Lie down on your back. Bend your knees and position your feet flat on the floor. Get comfortable.

Next place your hands behind your head with fingers intertwined for support. Now, gently raise your head no more than 2 inches off the floor. Don't stress or strain just repeat this action until you get tired. Count every repetition and when you are ready to rest, mark the number of reps on your paper.

Here is the way I do it. I cross my arms on my chest and raise my head one inch off the floor. I do this 10 times. Then I put my hands behind my head and raise my head 20 times. I then do 10 more with hands on chest and end with 10 with hands behind head. This is a total of 50 reps. I go at an easy pace and if I get uncomfortably I will rest. Anyway, after 50 reps I mark it on my sheet of paper. Then I repeat this sequence 10 times for a total of 500 reps. It is a lot easier than it sounds and only takes about 10 minutes. The TV keeps you from being too bored.

At first you might not feel like repeating this sequence 10 times. So, start with 2. It takes a very short period of time before you can do 500 without a problem.

I don't suggest you go over 500 because it can be very tedious and boring. 500 will work just fine.

Just make a little habit of this. You don't have to do it every day, in fact, every other day might be better since it gives your stomach muscles time to rest and recuperate. The most important ingredient is consistency. Be patient and persevere. And, absolutely, positively do not make this a chore. It is too easy and the results are too good provided you make it an enjoyable, habitual routine.

It doesn't take long before people are asking, "Are you losing weight?"

Hey, you can even do this while you are watching one of those infomercials where a room full of 20-year old athletes are sweating their brains out trying to look sexy on the beach.


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Article Source: http://EzineArticles.com/?expert=Bob_Westbrook