So you don’t want to train today?

Yup. Sounds about right. If you are human you will have days where the thought of a workout makes you sick to your stomach. It seems impossible. It feels like you’re at the bottom of Mount Everest looking up. There are 100 easier things you could do with your time.

However, when it comes to fitness, consistency is results.

Being able to do a workout on the days you don’t feel like it is what separates people who move forward and people who chase their tail. This rule actually applies to most things in life, from business to relationships.

Get Inspired

My favorite type of workout motivation is getting inspired by other athletes. I like to watch the CrossFit games before I lift weights. I like to watch UFC fights before I do kickboxing. Seeing people who are farther along than you makes you want to catch up.

Many of my best workouts have come after watching sports on TV. I wouldn’t even get through the entire program because I’d be too pumped to sit still. I would have no choice but to go do something. These are days when it seems like my energy is infinite, I’m reaching personal bests in weightlifting and hitting the bag twice as hard.

Find something that gets you excited about exercise and it will be a valuable resource you can use to motivate yourself to keep going and go farther than you’ve gone before.

Look at How Far You’ve Come

Another effective type of workout motivation is thinking about how far you’ve come so far. Wouldn’t it be a shame if you stopped now? Think about everything you’ve achieved since you started. Think about how much better you feel now than before. Look at before pictures and look at yourself now.

You’re doing awesome

Keep going

Doing a light Workout is Better Than Doing No Workout

You don’t have to go 100% every time you train. Often we worry about a workout because of how hard it seems or maybe we don’t feel 100% that day. You might think something like:

“Oh shit, it’s heavy squat day. Not gonna happen.”

“I’ve been doing 5km runs, but I just don’t see how I can do that today.”

“I’m tired, so what’s the point of even trying.”

If you’re tired, worn out, or sore from your last workout, then do a light workout. Lighter workouts are very important because they allow our bodies to rest while maintaining our fitness level. Proper rest is just as important as training in fitness and you are encouraged to take a day, or a couple days or a week off once in a while to recharge.

Light workouts are a great opportunity to try something new like new exercises and new environments. Try a new movement with a light weight. Work out with a friend. Go train outside, or in a pool, or do a yoga class.

Remember this: No matter how shitty you feel, you will always feel better after a workout.

The End

Workout motivation is crucial if you want to stay consistent (and you do). Find a strategy that works for you and use it when you’re feeling weak.

About the Author

I’m from Toronto and I love training outdoors. It’s more fun, less crowded, and more relaxing than the gym. I’m certified as a CrossFit level 1 trainer, MMA conditioning coach, personal trainer, and nutrition and wellness specialist. You can train in a loud, crowded gym or you can have the park all to yourself.

Maintaining Good Form during Abs Exercises

Sometimes we get lazy while doing our ab workout routine, but if you’re going to be lazy, don’t bother doing them at all. You can get better results doing 5 good crunches over doing 50 sloppy crunches. So how you do you make sure you are maintaining good form during abs exercises?

When doing a crunch or any of your abs exercises, arm placement is important. When you place your hands behind your head, you have to be sure your abs are doing the work. Some people become lazy during their abs exercises and let their arms and neck carry them through the motions. By doing this your abs are not doing the work so you will not see the results. You can also injure yourself by doing this.

If you must put your arms behind your head, keep good form. Place your fingertips behind your ears. This way you’re still comfortable while your abs are performing the work for your abs exercises. Not your neck.

You also want to engage your core during your abs exercises, so your abs are working their hardest during your ab workout routine. To do this, bring your naval in towards your spine. Keep your stomach in during your abs exercises. This will ensure you get the best results.

One final thing to keep in mind when talking about form and your abs exercises. Be sure to breathe! You want to exhale while beginning the abs exercises and inhale during the recovery. Breathing during your abs exercises helps your body relieve some of the tension you are creating.

Eat a Quality Diet to Melt Belly Fat

Once you get six pack abs from your abs exercises, you want to show them off. If you have a layer of belly fat still hanging around, you won’t be able to do that. Abs exercises alone will not lose the belly fat. You need to have a quality diet.

A good diet isn’t a fad, but rather a lifestyle. Make sure you are eating all 3 meals, especially breakfast, and that you are snacking in between. The food you eat should be high in protein and low in fat and carbs. You can set yourself up for success by having fruits and veggies on hand as grab and go food.

Don’t skip meals in an attempt to lose weight. By skipping meals, your body holds on to calories instead of burning them. Starvation is not the key to get six packs abs. Quality diet, cardio, and abs exercises will get six pack abs.

How Often Should You Do Your Abs Exercises?

Doing your abs exercises every day is a mistake most of us make. We think that doing them often will get us the best results. The opposite is true. You should give your abs at least a day’s rest in between your ab workout routine. This way your abs can recover and build to form six pack abs.

If you still feel the need to perform your abs exercises everyday, work different parts of your abdominal region. You can do abs exercises that target your oblique instead of your core.

Keep good form, eat a quality diet, and perform your abs exercises every other day. Doing these things will put you on the track to get six pack abs!

Looking for more Abs Exercises? Visit www.TurbulenceTrainingForAbs.com.
Best Regards,

Peter Tucker

What I have outlined below is a very intense abdominal workout. You are encouraged to follow this but remember without a strict diet the training will not mean much.

When training your midsection, I feel that you should either start with lower abdominal exercises where the legs come towards the chest (leg raises, knee-ins), and then finish with upper abdominal exercises where the chest comes towards the hips and oblique muscles (sit ups, crunches, machines, side crunches). The abdominal exercises for your lower abs are usually harder, which is why I believe that you are better do those exercises first in your workout. Another way to use this approach is to alternate between a lower abdominal exercise and an upper abdominal exercise, and then finish up with your oblique muscles. Let’s discuss the best exercises to maximally develop your abdominal muscles.

Hanging Leg Raises:
I believe that hanging leg raises for your lower abdominal muscles are like doing squats for legs and bench press for chest. This exercise is the hardest exercise for the abs, but it will also give you the best results. The hardest part of this exercise is to contract your legs up with your abdominal muscles, and to not let the rest of your body become involved in the exercise, causing your body to start swinging. This will take some practice as well as concentration. I would also recommend that you use wrist wraps with this exercise so that you don’t have to worry about your hands slipping off the bar. For sets and reps on this exercise I recommend starting off with two to three sets, while aiming to get 10-15 reps on each set. If you can do more reps per set, I wouldn’t recommend going over 20 reps, and if you can I would advise that you try putting a very light dumbbell in between your feet to add some resistance to the exercise. This would allow you to keep your reps in the 15-20 range.

Decline Crunches:
Decline crunches are the second best mass builder for the abdominal muscles. Similar to the hanging leg raise being the hardest exercise for the lower abs, this exercise, when performed at a steep decline is the hardest exercise for the upper abs. When performing this exercise you want to keep your lower back really tight and keep your chest up through out each rep. As far as hand positioning goes I like to keep them across my chest if you are not holding a weight plate. Breathing technique is also very important with abdominal training to get a maximal contraction on each rep. On the negative portion of the rep you should be taking a deep breath, and then exhaling at the contraction while squeezing your abs. For this exercise the sets and reps should be similar to the hanging leg raise. However, with decline crunches I feel the reps should stay in the 15-25 range for two to three sets. What I like to do with this exercise is perform the first set with no weight for 25 reps. On the second set I will hold a 25 lbs plate and perform 20 reps. For the last set I will go up to a 45 lb plate and do 15 reps, then drop the 45 lb plate and grab the 25 lb plate and do another 15 reps, then do another 15 reps with my own bodyweight.

Cross Bench Knee-Ins:
This is somewhat of a difficult exercise to describe on paper but I will do my best. For cross bench knee-ins (seated flat bench leg pull-ins) you position your body across a bench and place your hands with an underhand on either side of the bench. Your butt should be positioned at the far edge of the pad, almost like you’re going to slip off and keep your legs out in front of you. You then want to balance your body with your hands and your legs while keeping your abs tight. Now what you want to do is perform a knee-in in the position you are in. In the contracted position you want to bring your chest towards your knees and squeeze your abs for a hard contraction. This exercise will target the lower abdominal region as well as the upper abdominal region. I feel that this exercise should only be used with bodyweight, keeping your reps in the 15-20 range for 2-3 sets. If you are really strong with this exercise you could place a light dumbbell in between your feet to add some resistance, but I would still try to keep your reps up in the 15-20 range.

Kneeling Rope Pulley Crunches:
Another great exercise that targets the upper abdominal region is rope pulley crunches (cable crunches) with added resistance. This exercise is pretty easy to explain, you basically just kneel in front of a cable station while holding the ropes over your head. One key point is to make sure your knees are in the right position in front of the cable stack or you will not feel the exercise correctly. When you’re set correctly in front of the stack, you then pull down on the ropes while contracting your abs. At the end of the rep the ropes should be pulled down on either side of your head, then slowly let the rope come back up to stretch your abs before performing another rep. For sets and reps I feel that three sets of 15-20 reps should be sufficient on this exercise. Start your first set with a lighter weight and work up to heavier weights through out the set. If you want you could even perform a triple drop set on this exercise going from a heavier weight to lighter weights, but I do not feel it is necessary if you already performed a triple drop set on the decline crunch.

Cable Side Bends:
The last exercise in this workout is cable side bends for the oblique and intercostal muscles. For this exercise you want to have a handle attachment on the cable, with a moderate weight on the stack. You then want to grab the handle and take a few steps away from the cable stack so that there is tension on the cable. Using the handle on the cable you want to pull down and squeeze your side to contract you oblique muscles. After you perform one set for one side of your body turn around and perform another set for your other side right after. I do not feel that a lot of oblique work is necessary but this is one exercise that I find valuable to add to your workouts. For this exercise 2-3 sets of 20-25 reps should be more than enough to finish off this abdominal blast.

This workout that I’ve outlined is a pretty detailed, intense and one of the best abs workout. However if your diet is not on point you can do this workout for years and still not see one visible abdominal muscle. I suggest performing this workout twice per week, and coupled with an effective fat loss diet you should see your abs poking through in no time. You have to remember though, everyone has their abs; they’re usually just covered with a thick layer of fat. So get to work!

Article Source

But what are workout “complexes” exactly? Check out today’s podcast for more info:

Fitness Training Plan – Barbell, Dumbbell and Kettlebell “Complexes” to Get Your Body to the Next Level of Conditioning and Hardness

Check out today’s podcast that discusses the main abs work out tips from fitness professional Mike Geary:

Abs Work Out Secrets for Getting Rid of Stubborn Stomach Fat

Check out this interesting article by Tara Parker-Pope from the NY Times blog where she interviews Ms. Reynolds about her new book and let me know what you think.
The Surprising Shortcut to Better Health

Is weight training or cardio workouts more effective for burning fat?

Many weekend warriors, fitness buffs, or anybody trying to get a fast six pack, lose body fat, or get into shape believe that they require “cardio” training to attain their goals.

Low-moderate cardio workouts can be useful to deconditioned or overweight people, but there are other effective methods even in such cases.

What then is “cardio” exactly and will it help me get a fast six pack?

Many people believe that cardio is senselessly riding a bike that is stationary, pumping away on a treadmill, or using an elliptical machine, and at the same time watching their favorite program on TV at their well equipped gym. That to me is “traditional cardio”. Now this explains why so many people give up their exercising due to boredom after just a few months without any positive results when trying to get a fast six pack.

However upon closer inspection, any kind of activity or exercise that adds strength to the cardiovascular system can be considered a “cardio” exercise. To simplify it, if it makes you huff and puff, and if it makes your heart pump, then it is cardio and it will help you get a fast six pack. It doesn’t matter whether you are using a barbell or dumbbells and they all say that you are weight training – you’re still conditioning the heart.

Here are a few examples that will help you get a fast six pack.

Lifting a dumbbell (or kettlebell, or barbell) clean and press for instance, which actually entails lifting the dumbbell to the shoulders from the floor, and then push pressing over the head. And to you ladies, though this is considered an exercise for abs for men, the challenge you get from whatever weight you lift be it 50 lbs and not 300 lbs means that you are still benefiting and on your way to get a fast six pack.

Very often, many people think that the barbell C&P is specifically a strength exercise or weight training exercise. But, take my challenge and include a tough set of about 10-15 reps of the C&P. You will find that this increases your heart rate to maybe eighty to ninety percent of your recommended maximum if the weight you used was challenging enough, and you will be puffing and huffing like you have just finished a one hundred meter sprint – and sprinting is the fastest way to loose weight and to get a fast six pack compared to jogging.

Try repeating the same thing with a 20-rep set of one-arm swings or snatches with a dumbbell or kettlebell with each arm and your heart will be racing, your legs will be burning and you will be gasping for breath. You may also try body weight lunges, pushups, and squats for 5 minutes straight with minimal rest. Once again, this will enable you to get a fast six pack as it will leave you sweating, your heart pounding and your chest gasping for breath.

Now you’ll agree with me that you are conditioning your heart using this type of training! But those who think conventionally say that this is strength training or weight training. Nevertheless, they take care of your cardio workout requirements too, and save you time as well allowing you to get a fast six pack.

These full body workouts also condition and strengthen nearly all the muscles of your body while saving your time if they are intense enough, unlike the boring treadmill or the stationary bike ride while watching TV or reading.

Doing a workout while watching TV or reading is a big joke!

Honestly, you can’t really be serious if you workout while you watch TV or read, because you can’t concentrate enough on whatever you are doing and you most likely will not be able to work hard enough to get real results. So be sure to pick up your free guide that will show you how to get a fast six pack.

1. Why Is Mike’s Course Different from the others? The True Secret about Abs:

To most people’s surprise, the Truth About Six Pack Abs course does not actually center on the abdominal muscles at all. This sounds bizarre, doesn’t it? Is it possible that the course whose content is how to get six pack abs does not actually put its attention to the stomach muscles entirely?

Mike’s theory is that in order to burn fat and build the abs muscles, the approach should be on working the whole body instead of wasting time doing separate exercises for the cardio, sit-ups and crunches that won’t produce any tangible results.

2. The True Facts about Abs? Your Fat will Burn Faster with Full Body Exercises

Doing full body exercises will ensure that your fat burns faster and for a longer period. Cardio exercises serve to make the metabolism working for only a couple of hours whereas full body exercises can trigger your metabolism to go on for 2 days. It is therefore not mandatory to exercise every day if you are performing full body exercises. You require training for a maximum of three days each week.

The stomach becomes a supporting muscle during a full body workout which results in the development of your abs during your full body training while giving you a harder and leaner body in the process.

3. The True Secrets about Abs – What About Dieting?

With the Truth About Six Pack Abs program, unlike the other body workout programs, you are advised not to diet at all and that’s the main difference. Most dieters usually gain their weight back after a few weeks because dieting only makes them starve.

Mike, in this program on the true facts about abs, shows you the different kinds of foods that one can consume without the necessity of ever counting the calories. He will detail to you different ways of cooking healthy tasty delicious foods for burning the body fat.

Just send an email with any queries via the official Truth About Abs site and you can rest assured of a reply within a day or two.

But, the true fact about abs is that the program by itself does not perform magic. You should do your part by changing your eating habits and doing the proper workouts at the required times and be patient enough to wait for maybe a month before the results can start to show. It’s only after that when you will get those six pack abs you so desire.

A spot check on the true facts about abs video will give you more information about this wonderful program. Or better yet, sign up for our How to Get Fast Abs Newsletter and ALSO get access to the best tips.

Russian Twist Exercise for Abs for Men

The Russian Twist is a powerful exercise that gives the equivalent of 10 sit ups.

Keep the body straight as you lie down on a declined workout bench. Lift the upper part of your body making a semi circular motion from right to left. Repeat this exercise severally till your abdominal muscles begin to tighten. Again, this shows that the exercise is being effective.

The Vacuum Exercise for Abs for Men

This has been forgotten as a workout for abs for men, yet it is the basic principle in the process of losing fat from the abdominal region. The vacuum, being a breathing exercise, will assist in toning the muscles in the abs.

Inhale slowly to completely fill your lungs and exhale slowly while you take your belly button inwards towards the spine. Hold this position for about ten seconds and repeat this exercise severally till you can feel the abdominal muscles tighten. This means that the exercise is effective.

The Bicycle Exercise for Abs for Men

It has been proven that this exercise is highly effective for working the abs. And as it targets several parts of the abdominals at the same time, it is very suitable for men.

Ensure that your back is firmly pressed against the ground as you lie on a straight surface. Put your hands behind the ears and raising your legs to make an angle of 45 degrees, begin the bicycle pedaling movement. Place your elbow alternately on the opposite knee.

Squats Exercise for Abs for Men

This workout is good for the whole body and is very beneficial for cardio as well.

Hold a barbell at each end using your hands and place it over your shoulders. Squat down and up repeatedly. This exercise for abs for men can be done without any weights or the barbell.
You are now working your whole body as well as toning the legs, the back muscles and the abdomen.

Dumbbell Rows Exercise for Abs for Men

This is a great exercise that works your abs, the triceps, the back as well as your biceps.

Holding the dumbbells in both your hands, get into the position for performing a push up. Bring each hand up to your chest as you keep your balance with the other hand.
This exercise for abs for men gives quick results on the abs if performed regularly enough.

Conclusion
These few abdominal program workouts are enough to set you on the right course for a well sculptured body with great abs to be proud of, BUT you should note that your abs will never be visible when you have that excess fat around your belly. So be sure to get more information on how to get rid of that stubborn belly fat and discover more exercise for abs for men by claiming your free guide now.

For those people who don’t have time for the gym or the usual gym rat who has reached a plateau and needs some break this workout will be great.

This is how it works (you can do these workout for abs for men routines in your office or at home):

This abdominal program involves training for just 2 minutes each time for several times a day for the 5 working days of the week instead of the traditional workouts done three to four times per week at the gym which involve cardio routines and weight training for 45 to 60 minutes each time .

These workout for abs for men routines are purely bodyweight exercises which are done for 2 to 3 minutes, 6 to 8 times each day, throughout every day. You could do your 2-minute exercises on the hour, each hour, if you are on the 9am-5pm normal office schedule, and skip the lunch hour.

Most co-workers join in on these workout for abs for men routines once somebody in the office starts doing them, and you could fit this comfortably into your work schedule if you work at home and exercise throughout the day every day.

The best bodyweight workout for abs for men routines that you could focus on are:

• variations of bodyweight squats.
• variations of pushups
• reverse, forward, or walking lunges
• going up and down the stairs if there is one
• performing floor planks (holding plank position from feet and forearms)
• floor abs work outs like ab bicycles, lying leg thrusts, etc
• one-legged Romanian deadlifts using bodyweight.

You can also add your other favorite bodyweight exercises to this routine as the list is not completely comprehensive.

The best thing about this training is that the 2-3 minutes workout for abs for men is enough to get your heart rate up, have your blood pumping, stimulate your metabolism, burn lots of extra calories, raise your body temperature and work large potions of your body’s musculature.

You will see that you can accomplish a lot when you perform these “mini workouts” throughout every day. You accumulate many repetitions for all muscles in your entire body though every “mini” workout for abs for men is for just a short duration, and you even don’t break a sweat.

The greatest benefit of this type of exercising is that you can do it anywhere so one does not need to look for time to visit the gym before or after the office. This gives you lots of extra free time!

Try this efficient time saving workout for abs for men routine for about 3-4 weeks then return to your regular gym workouts. This, you will certainly find, is a great way of stimulating new results by breaking out the plateau in your training. You could also mix these “mini” workouts with your normal routine after a few months to freshen your training.

Note that this is just one type of training and you do not have to stick with it entirely. Since everybody hits a plateau on every type of training it is best to rotate the “mini” workouts with other workout for abs for men routines available here.

This abdominal program exercise can give you a head to toe rock-hard body with ripped abs!

The “Front Squat”: The ultimate workout not only for your legs, but for your abdominal program too.

I am sure you already know that the squat is considered top of the league as a very effective general exercise that stimulates the whole body’s composition changes (fat loss and muscle gain).

The reason is that training with deadlifts and squats utilizes more muscle groups with a heavy weight than all the other weight bearing and abdominal program workouts in record. Deadlifts and squats use hundreds of the entire body’s muscles to move the weight and to stabilize the body during the drill.

These exercises, therefore, stimulate the maximum hormonal production (enhancing, testosterone, the growth hormone responsible for muscle building and also burning fat, etc) of all the abdominal program exercises.

Another odd fact: Research by University studies have proved that including weighted squats in your fitness training plan enhances the development of the upper body as well as the lower body despite the fact that specific joint movements of the upper body are not incorporated during the squat. If your aim is losing body fat, getting a lean muscle body, building a functional abdominal program or strong body, or just improving your athletic capability, the basic deadlift and squat (plus their variations) are the best combination exercises to achieve this.

You can use kettlebells, barbells, dumbbells, or body weight to do squats. Squats should NEVER be done using a Smith machine BUT only with free weights.

The back squat with a barbell placed on your trapezius muscles at the upper back is the kind of squat that most people are familiar with. Most professional abdominal program and strength experts trust that overhead squats (with the bar locked in a snatch overhead grip throughout the squat) and front squats (with the bar in front of your head resting on the shoulders) are more beneficial to athletic performance in comparison to back squats and pose less lower back injury risk.

But I believe that all the three combined (not all at the same time) will give better results for your abdominal program, increase muscular development over the whole body, athletic performance and fat loss. Overhead squats are more difficult than both front squats and back squats while front squats are reasonably more difficult to perform than back squats.

You will need a couple of sessions to get accustomed to front squats if you are used to only doing back squats, so you should start light. You will begin to get the flow after a few sessions of training and later be able to add to the weight.

Front squats for your abdominal program:

Abdominal Program Front Squat Start/Finish

Abdominal Program Front Squat Midpoint

Many people get surprised at how hard the abs are worked by this exercise once they learn to do it correctly, so be sure to grab your free abdominal program guide while it is still available.

With the media full of trans fats talk these days, I feel I should clarify a few things, especially regarding good trans fats vs. bad trans fats to help you in planning your six packs diet. If the word ‘good trans fats’ is new to you, let me give a short explanation in a bit.

Bad Trans Fats and your Six Packs Diet

Foremost, the unhealthy, bad trans fats that I am talking about are the artificial type. Bad trans fats are mainly all artificially hydrogenated oils and the main ones are shortening, all oils that are partially hydrogenated and found in almost all processed foods, deep fried foods, junk food and margarine – so a good fitness training plan and six packs diet should avoid them.

Such hydrogenated oils lead to inflammation in the inside of the body, which in turn signals cholesterol deposition on the artery walls to aid healing. Therefore, hydrogenated fats = body inflammation = blocked arteries. Now you can understand why heart diseases have sky-rocketed since the loading of this crap into the food supply for the last 5-6 decades, and why bad trans fats are terrible for a six packs diet.

The new ambush of foods that claim to be “trans fat free” should not fool us either, if they contain highly refined oils (whether they are non-hydrogenated or not), they are still very inflammatory and therefore dangerous.

Ultimately, and to get the best results with your six packs diet, the best choice is getting rid of highly processed foods completely and using natural, whole, minimally processed foods. This will ensure a healthy body.

Good Trans Fats and your Six Packs Diet

After talking about the man-made, bad trans fats exhaustively, now let’s talk about healthy and natural trans fats and yes, they do exist. These natural and healthy trans fats are made in ruminant animals’ stomachs such as goats, cattle, sheep etc and end up in the animals’ fat stores.

This means that the fat in these animals’ meat and the fat in their milk is a source of natural and healthy trans fats (good in organic, grass-fed versions only).

The healthy, good trans fats are believed to have the potential to benefit in aiding both fat loss and building of your muscles, making them great for your six packs diet.

You should note that trans fat listings and food labels allow food manufactures to label foods as “free of trans fats” when 1 serving size has not more than half a gram of trans fat. Hence you have to be careful about what you are eating, and don’t forget to grab your free guide to help you with your six packs diet!

Mike Geary is a fitness professional that I just met recently. Mike is a famous abs work out expert who deals specifically with the most applicable approaches for losing abdominal fat to enable you to finally uncover those six pack abs you desire so much.

Mike’s strategies include nutrition aspects as well as training techniques put together. It is impressive to see how Mike has developed one of the best, well-researched abs work out resources for taking care of all the necessary techniques to enable you to finally lose that nasty abdominal fat permanently.

Mike reveals to you how to stay away from all the gimmicks and “quick-fix” scams that you find in the internet and the infomercials nowadays and instead puts emphasis on the REAL abs work out aspects that can give you the desired results.

Abs Work Out Secrets

Here are some of the errors that Mike sees daily where people go wrong in their attempt to lose weight:

1. Many people waste a lot of time doing lots of ineffective reps of crunches, sit-ups and other abs work out exercises such as ‘abs pumping’ when attempting to lose abdominal fat.

Mike has identified highly efficient abs work out exercises that stimulate one’s metabolism much more and also enhance the levels of one’s fat burning hormone much more. With these how to get fast abs workouts that Mike has formulated you can achieve a lean and chiseled body because they are the best.

Most people will be surprised to find that most of these highly effective abs work out exercises for abdominal fat loss are actually NOT “abs-specific” workouts. Additionally, Mike reveals to you how to mix and sequence the exercises to achieve the optimum metabolic as well as fat loss results and change your entire body shape.

2. Many people waste a lot of time doing boring monotonous cardio exercises for hours.

Mike has done extensive research on this topic and has even taken a course comparing various aspects of cardiovascular routines. This research shows that most of the people around the world are doing the wrong kinds of cardiovascular exercises for their abs work out. Most people, in fact, might be unknowingly decreasing their body’s metabolic rate by performing the wrong kinds of cardio for too long.

Mike has revealed strategies in his abs work out program which cover more than “interval cardio” too.

3. Fad diets are making most people fail miserably.

Mike shows exactly why many low-fat or low-carb diets actually work against the needs of your body to become ripped and lean and actually maintain it. Mike reveals to you how to finally develop a healthy eating habit that is truly enjoyable and non-restrictive and shows you exactly the way to prevent being decieved by fad six packs diets. You will discover just how easy and enjoyable it is!

Go ahead and claim your free guide right now to watch a free video that will help you discover this wonderful abs work out program that Mike is introducing to millions of his clients around the globe to get that leaner look. Mike’s system will ensure that you rid yourself of that ugly abdominal fat that has stubbornly refused to barge for years to give you that lean body you always wanted.

Just what exactly are workout “complexes”?

Image: chrisroll / FreeDigitalPhotos.net

It is a routine fitness training plan that is outstanding in working large portions of the body’s musculature in the shortest time. You will be puffing and huffing just after 2 or 3 repetitions of a sequence because of the amazing conditioning feature of this sort of training.

You will soon find that this kind of fitness training plan is completely different to the others you’ve tried before.
The killer barbell complex below will really get you fired up:

Barbell “Complex” Sequence for your Fitness Training Plan

1. One rep: barbell clean & press done from the floor (this explosive lift is done from the floor in one motion to “catch” on the front shoulders, then overhead push-press).
2. One rep: barbell brought back to the thighs, followed by hang clean (an explosive pull bar that starts from the knees to “catch” at the shoulders).
3. One rep: do a front squat with the barbell at the shoulders.
4. One rep: bend over with barbell back to the thighs, followed by bent over row.
5. One rep: barbell brought back to the thighs, followed by Romanian deadlift;
6. Every rep of the whole sequence should be repeated two-three times

For your weakest rep of this fitness training plan use a weight which you can still lift, but let it be sufficient enough to be a challenge. Attempt the sequence again without resting 2-3 times… and that’s 1 set. By increasing sets on later workouts before finally adding weight or increasing the number of the repetitions of sequence in every set, you can eventually progress in this fitness training plan with time.

And now, a wonderful kettlebell complex that will kick your butt. It’s highly recommended that you get a kettlebell if you do not have one, but you can employ a dumbbell as a substitute. The kettlebell is preferred by many professional athletes as a training tool for good results with their fitness training plans.

It’s recommended that one should learn all single kettlebell drills at the beginning, before getting to double-bell drills. Combining just one kettlebell with various bodyweight fitness training plans could be literally enough to set your very own home gym, with no other gear needed. A kettlebell could also be considered as a good training alternative that can often be incorporated into other fitness training plans such as abs work out one or two times a week.

Example of a Kettlebell Complex for your Fitness Training Plan

1. 1 arm swing;
2. 1 arm snatch, bell should be kept over head;
3. 1 arm overhead squat;
4. Kettlebell down to bottom again, then 1 arm high pull;
5. Kettlebell down to bottom again, then 1 arm clean and press
6. Sequence to be repeated with the opposite arm;

Just like the barbell complex, this fitness training plan should be repeated two to three times without rest for each arm for one set.

Because dumbbells are more easily accessible than kettlebells to most people, let’s see how a proper dumbbell complex can be put together. The following dumbbell complex is suitable for intermediate and beginner exercisers. The kettlebell and barbell complexes discussed above are best for more advanced fitness training plans.

Dumbbell Complex Example for your Fitness Training Plan

1. Do a dumbbell squat plus push-press;
2. 1 front lunge using one leg, followed by the other leg.
3. 1 back lunge using one leg, followed by the other leg;
4. Curl and do an overhead press
5. Squat with dumbbells at the shoulders
6. Repeat the sequence two to three times

Once again the same kind of progressions and sequencing for the barbell complexes will do well with these dumbbell complexes too. Consider an amazing strategy where you interchange dumbbell or kettlebell complexes in a day with barbell complexes on alternate training days of your fitness training plan.

Always change to different training routines every 4-5 weeks when your body begins to hit a plateau on this particular fitness training plan, and if you want to discover more ways of creating a body that feels and looks as excellent as it functions, then don’t forget to grab your free guide while it is still available.

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The two types of abdominal fat are:
1. Subcutaneous fat that lies just beneath our skin and covers the abdominal muscles.
2. Visceral fat lies deeper beneath the muscles in the abdomen and surrounds the organs.

Visceral fat gives some men the ‘beer belly’ appearance with the excessive protrusion of their abdomens which feel hard when pushed. It discharges more inflammatory molecules to the body consistently and is therefore more dangerous, hence the need to learn how to get fast abs.

Both visceral and subcutaneous fats offer a serious health risk as they increase one’s risk of developing diabetes, stroke, heart disease, high blood pressure, sleep apnea, several types of cancer and various degenerative diseases.

Cutting abdominal fat and learning how to get fast abs should therefore be your NUMBER ONE priority in life if you are concerned about your family and want to have quality life besides getting a flat stomach and getting rid of the ugly abdominal fat.

How to Get Fast Abs

The most important thing to understand is that supplements and pills are not a quick fix solution to learning how to get fast abs and neither are rollers, ab rockers or ab belts. All these contraptions are worthless when it comes to eliminating abdominal fat.

The BEST and ONLY solution to lose abdominal fat permanently as well as keep it off your body when learning how to get fast abs is to incoporate a good nutritious diet consisting of unprocessed and natural foods together with a properly programmed exercise routine to stimulate your hormones and metabolism. Both exercise and a proper six packs diet are crucial in getting this right.

It is important to know that for any exercise program to be effective it has to really induce the loss of that stubborn abdominal fat but most people that try to get into these exercise programs to discover how to get fast abs do not really achieve this.

Majority get into the typical boring cardio routines which are ineffective, add some outdated weight lifting coupled with some pumping and do some side bends and crunches and assume that they are on the way to cutting their abdominal fat. But they end up getting frustrated after a few months and wonder what they did wrong.

Following a good, researched program will help you achieve your goal by showing you how to get fast abs. This fitness training plan combines nutritional strategies coupled with training sequences plus exercise combinations to give the perfect solution.
Note that this program is not about abdominal exercises but rather guides you on how to get fast abs with the most effective strategies that will enable you to lose that stubborn fat around your waist to give you that flat midsection you desire and also get rid of the health risk.

Majority of the people fail because they follow ineffective programs which only make them lose hope when they discover that they don’t work so learn how to get fast abs the effective way and attain your goal by claiming your free guide while it is still available.