This diet will help dieters burn two times more calories and seven times more belly fat; all you have to do is spike this special oil in your meals. The oil is coconut oil, apparently the fat in this oil when used in muffin batter and salad dressing boosts your weight loss according to Marie-Pierre St. Onge, Ph.D. A group of Women’s World readers tried a two-muffin-a day plan like the one use in a Columbia study, they had reported losing most of their abdominal fat, and they lost six pounds and three inches of their waist in one week!

The dieters were put on a 1500-calorie a day diet plan that included 4 teaspoons of medium-chain triglyceride (MCT) like coconut oil or four teaspoons of olive oil. Using the MCT they had slimmed down tremendously, Olive oil is still good, but the MCT’s in coconut oil is better because Olive oil has longer chains of fatty acids that digest differently. When you use MCT’s they set off a chemical reaction that enhances your weight loss in a number of ways. You will benefit even more with ab exercises, learn the most effective workouts that will give you the body you want at Fitnessbooks.com

What should know?

The MCT’s are smaller than other fats and can create a shortcut to the fat processing center in your liver. Because they get to the liver more quickly, they are less likely to be stored as fat cells, “promises St. Onge. The MCT’s are broken down by the liver and that gives your metabolism a huge jumpstart, which makes you burn more fat and burn more calories, explains holistic health expert Cherie Calbom, author of The Coconut Diet. .

You will target your tummy fat:

MCT-induced fat-burning heat, they have a smooth effect on belly-fattening stress hormones and blood-sugar hormones when these hormones drop it’s easier to burn belly fat says Calbom. The fat in the coconut oil also waves off hunger pangs too, it also improves the levels of anti-hunger hormones, since medium-chain fats are burned for energy so fast, they trigger the body’s satiety signals very rapidly. This diet will help you to become lean and healthy, even if you have no energy or have thyroids or diabetes you still can lose weight. You can find this oil in health stores for around $7-$14, it is solid a room temperature, so you will have to melt it before using it in salad dressing or recipes.

Here is the recipe for the muffins you will need:

 1 ½ cups of all purpose flour

1-cup oatmeal

½ cup of sugar

1 Tbs. baking powder

½ cup of raisins

1-cup fat-free milk

¼ cup MCT oil or melted

1 Egg, lightly beaten

1 tsp. vanilla

Here’s how to make them, heat oven to 400F, Mist muffin tin with cooking spray. In a large bowl, mix flour, oatmeal, sugar, baking powder and raisins. In small bowl, blend milk, oil, egg and vanilla. Add to dry ingredients; stir until just moistened. Fill 12 muffin cups almost full. Bake 18 to 20 minutes. Cool on wire rack 5 minutes. Remove from pan.

Resveratrol is an ingredient that is found in red wine is another alternative to achieving successful weight loss; it is very nutritious and has anti-aging ingredients that makes you feel and look younger

Article Source: http://www.articlesbase.com/weight-loss-articles/the-flat-belly-diet-this-secret-ingredient-will-rapidly-burn-calories-and-burn-belly-fat-3221734.html

Men and women throughout the world want to trim their bodies, removing extra fat form their bodies and want to look appealing. So, they go to the gym, take expensive supplements, and still don’t get rid of their belly fat.  The program gives its users the most comprehensive method to lose the stubborn belly fat. Most of the people fall for the expensive diet pills, whole wheat products, and expensive gym equipments that don’t work, they only give more pain. The founder of this program (truth about six pack abs) “Mike Geary” is a world renowned fitness expert who gives a step by step guide of this fat loss program and helps its users achieve a ‘lean body’. 

This program can be purchased within seconds and the best thing about it is that it is online, you don’t need to place an order for it. When purchased, users can easily log in anytime and anywhere they want. Moreover, the fitness experts are also online during a specific time of the day to give the users any help that they might need during the program.

The program involves efficient, yet effective exercise programs that help you achieve a perfect slim body (with six packs) and the best thing about it is that there is no special AB exercise involved, just the normal exercises that anyone, of any age could easily perform.  One should not mistake this program as a solution for developing ABS only as this is a complete guide to achieve a perfect slim body without using any diet pills, whole wheat cereals, or any other special diet plan.

Truth about six pack ABS involves the complete burning of fat from the body, especially the lower abdomen so as to achieve perfect slim bodies that everyone has dreamt to achieve. Initially, the program requests the weight, height etc of the user in order to calculate the amount of workout required.  The second phase is focused on reducing the fat from the major body pars like hips, thighs, arms, and specially the abdomen.

Again, the users should not mistake this program for some ‘fitness workout’ as it not only keeps the users fit but also burns the fat more quickly than any other method or program available on the market. 

The program comes with additional packages for a very minimal amount and the fitness experts are also available on the website for providing expert opinion and are available in certain hours throughout the day.

Article Source: http://www.articlesbase.com/weight-loss-articles/truth-about-six-pack-abs-guide-5173204.html

]]> http://www.truthaboutabs-mikegeary.com/59/how-to-get-abs-with-truth-about-sixpack-abs-by-mike-geary/feed/ 4 http://www.truthaboutabs-mikegeary.com/46/six-pack-abs-workout-quick-abs-routine-with-no-equipment/ http://www.truthaboutabs-mikegeary.com/46/six-pack-abs-workout-quick-abs-routine-with-no-equipment/#comments Tue, 19 Oct 2010 07:49:07 +0000 Robert Bird http://www.truthaboutabs-mikegeary.com/46/abdominal-exercises/six-pack-abs-workout-quick-abs-routine-with-no-equipment/ TheTruth about Six Pack Abs! Click- bit.ly Lose your Belly Fat! through above link you will find: Shocking foods that burn belly fat! Motivation secrets for lifelong fitness success! Weird workouts that burn abdominal fat faster than typical “cardio”! bit.ly

]]> http://www.truthaboutabs-mikegeary.com/46/six-pack-abs-workout-quick-abs-routine-with-no-equipment/feed/ 21 http://www.truthaboutabs-mikegeary.com/36/shoulder-workouts-get-bigger-now/ http://www.truthaboutabs-mikegeary.com/36/shoulder-workouts-get-bigger-now/#comments Mon, 13 Sep 2010 13:29:42 +0000 Robert Bird http://www.truthaboutabs-mikegeary.com/36/abs-workout/shoulder-workouts-get-bigger-now/ Doyou want to get six pack abs and build muscle? www.AthleteLean.com Get more proven workout program and workout routine with Jeff Cavaliere’s most effective workout.. Find out how long guys like you actually have to work out to look like this! (Guess what? It’s a lot less than you think!) Discover how traditional cardio is KILLING your chances of actually burning fat and maintaining muscle!(This is where “AthLEAN Burst Training” comes in !) CheckboxEver feel like your genetics are limiting your gains? (Put that thought to rest forever when you learn how to add more muscle in the next 90 days than you have in the last 3 years !) CheckboxHow to tap into the EXACT same program Jeff uses with his star clients for unparalled results (This is no “guessing game” – it’s literally step by step, rep by rep “Done For You” workouts) CheckboxDon’t waste another dollar on programs that unneccesarily overtrain and exhaust you (HINT It starts with P90….) Grab your six pack abs plan www.AthleteLean.com workout program, workout program, workout routine, workout routines, workout training, six pack abs, ab training, ab workout, bodyweight workout, bodyweight workouts, Jeff Cavaliere, how to build muscle, build muscle, fat loss,

]]> http://www.truthaboutabs-mikegeary.com/36/shoulder-workouts-get-bigger-now/feed/ 17 http://www.truthaboutabs-mikegeary.com/35/ultimate-abdominal-workouts/ http://www.truthaboutabs-mikegeary.com/35/ultimate-abdominal-workouts/#comments Fri, 10 Sep 2010 16:21:44 +0000 Robert Bird http://www.truthaboutabs-mikegeary.com/35/abdominal-exercises/ultimate-abdominal-workouts/ Abdominal training methods are very popular among medical conscious consumers. Many of them include a workout routine in their schedule either by working out both at home and joining any adverse health club or gym. The aim of all the people is normal; get a flat stomach or a six-pack abs. This could be achieved by doing abdominal training methods. These exercises help you to strengthen muscle tissue and provide a set stomach that you have been dreaming of. A strong and healthy body will help you to enhance your performance for any field. You are able to combat all sorts of chiropractic problems as well.

The abdomen is an essential section of the body. It’s many muscles that happen to be split up into groups. The hardest area on the human body is the lower abdomen that’s tough to firm up while using abdominal training exercises. So while doing the exercises you will need to give special importance to this area. It’s also advisable to follow proper discipline and choose appropriate exercise to tone the abs. By taking care of the abdomen it is simple to increase your back and core. Your back becomes stronger and is also less vulnerable to injuries. Your posture can also be greatly improved.

The abdominal exercises help to relieve stress also. Stress is a dangerous situation because it can bring about anxiety and affect your body’s defense mechanism too. By doing appropriate exercises it is simple to overcome stress and also other problems associated with it. Conditions like obesity and heart disease can be controlled to some degree. For those who have never been exercising before, many times it slightly difficult at first. However when you make these abdominal training methods a routing you are going to start feeling much better.

There are other ways in places you can start the abdominal exercises. You can either do them from your own home or join any gymnasium inside your locality. By doing the workouts regularly start experiencing health. The risk of getting diseases like heart problems, diabetes and hypertension will be lowered considerably. Problems associated with blockages of digestive system will also be improved.

Just about the most important abdominal training exercises could be the crunch. It consists of simple movements. Lay down face up and bent up your knees. Place both hands behind your brain or overlap tummy. Contract your abdominal muscles and lift the top portion of your torso up and running. The rest of the abdominal training exercises are just a variation on this exercise. So if you’re a novice to workouts you’ll want to master them properly.

If you’d like the workouts to work you must are the abdominal training methods within your workout regime. If you wish to get yourself a perfect body without those ‘love handles’ then you might must take more effort to firm your obliques. Oblique crunches and upper abs are very effective and provide visible results than one of the other abdominal training exercises. Oblique crunch is similar to sit-up because instead of springing up straight you will need to appear diagonally. This provides double impact than the traditional crunch. So select a proper abdominal workout regime and acquire a wholesome and perfect body.

The most basic plank exercises are the elbow bridge plank. Start with lying in the grass, face down. Then bring your forearms and elbows before your or underneath your chest. Then slowly bring yourself on top of only your toes and elbows touching the ground. Maintain it for around Just a few seconds. When it’s in this position, never allow or let your hips to look down or sag toward the soil.

Reverse Curl – This is the extremely important sort of abdominal exercise. If you’re doing other sorts of lower abdominal exercise, it is vital that you simply include that one most notable.

Start with lying on you back on to the floor. Bend your knees toward you chest while keeping your hips on the ground. Throughout it, try contracting good tone muscles concurrently.

Bicycle Exercise – To top all of them could be the bicycle exercise which can be ranked as number one among abdominal exercise. This workout is affirmed to give you a great result.

After you have started doing abdominal training methods, it is important that you can do them as frequently as you can. How often of one’s being active is superior to the intensity. Stretching pre and post the exercise is also essential and will always be done.

For more information check out The Truth About Abs review on Fitness Reviews.

Article Source: http://www.articlesbase.com/fitness-articles/ultimate-abdominal-workouts-5268132.html

Q1: How do I get abs like Dexter Jackson?
Getting visible abdominal muscles or “abs” depends on reducing the amount of fat covering the abs, see Question 3. Getting hard, lumpy abs depends on developing the underlying muscles, for details, read on…

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Q2: Should I do lots of situps to reduce fat around my middle?
No. Exercising the area from which you want to lose fat is called “spot reduction”. Spot reduction is now believed to be a myth. Research shows that fat is lost all over your body, not just in the area that you work. Situps are also bad for your lower back (see Question 5).

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Q3: How do I reduce the fat covering my middle?
The answer comes in two parts: diet and aerobic exercise.

DIET

Two principles loom large when trying to “sculpt” one’s body:

* Calorie accounting: To lose fat, one must reduce calorie intake and/or increase energy expenditure so that stored fat is utilized as fuel for the body.

* Biology is destiny: fat cells, whether increased in size, number or both, cannot turn into muscle cells.

Reducing the fat accumulation in one area of the body is not easy. The usual measures to lose weight (including reducing calorie intake, increasing exercise or both) may lead to weight loss but not necessarily in a single area. In fact, short of having cosmetic surgery (such as liposuction), you cannot easily choose the area from which the fat will be lost. This is the reason that some women notice that their breasts (which are largely composed of fat) get smaller when they diet.

And weight loss is more than just reducing “calories in” compared with “calories out.” The difficulty many people have in losing weight probably relates to a well-established phenomenon that seems terribly unfair: As you take in fewer calories, the body’s metabolism changes, so that fewer calories are burned with normal body function. In studies of persons losing 10 percent to 20 percent of their body weight, “calories out” diminished, despite similar activity levels, which slowed further loss of weight.

Given this grim reality, you cannot readily transform an abdomen with excess fat into the physique of your dreams simply by doing lots of sit-ups. You’ll lose the fat by diet and/or exercise, and you’ll increase muscle mass by exercising those muscles. Of course, there may be other reasons to do sit-ups — for example, strong abdominal muscles reduce the chances of back problems; but shrinking your abdomen is not one of them.

This is controversial, but most people agree that eating very little fat and lots of complex carbs (like rice, pasta and potatoes) helps ensure that you don’t add additional fat. Then you have to work at using the fat you already have stored which involves…

EXERCISE
Again a bit controversial, but it’s widely agreed that regular, moderate, aerobic exercise 3-4 times per week works best to burn fat that’s already stored.

“Moderate” because intense exercise burns glycogen not fat, so keep the intensity at about the level where you are beginning to puff a little.

“Aerobic” means (very vaguely) the kind of exercise that requires you to inhale more. Some suggest that building more muscle through weight training helps as well, since muscle burns fat just by being there and moving your body about; so some weight training couldn’t hurt and will probably help.

Many misc.fitness people agree that exercise periods of more than 20 minutes work best. But note that the longer you exercise, the more prone you are to injury since your muscles also begin to weaken. Two things which help prevent injury are:

a good warmup
5-10 minutes of light exercise to warm your muscles, try to break a sweat
stretching
cautious 20-30 sec stretches for every muscle .

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Q4: How do I exercise the abs?
The abs are designed to perform one main task, to shorten the distance between your sternum, or breastbone, and your pelvis. The only way to do this is to bend your spine in the lower back region.

In short, any exercise which makes you move your sternum toward your pelvis or your pelvis toward your sternum is good. To do this safely, the lower back should be slightly rounded, not arched.

In general when exercising the abs, try to maintain the natural arch of you lower back. The lower back will round slightly as you perform the exercises. Don’t fret about pressing your back into the ground.

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Q5: What’s wrong with situps?
Traditional situps emphasize sitting up rather than merely pulling your sternum down to meet your pelvis. The action of the psoas muscles, which run from the lower back around to the front of the thighs, is to pull the thighs closer to the torso. This action is the major component in sitting up. Because of this, situps primarily engage the psoas making them inefficient at exercising your abs. More importantly, they also grind the vertebrae in your lower back.

They’re inefficient because the psoas work best when the legs are close to straight (as they are when doing situps), so for most of the situp the psoas are doing most of the work and the abs are just stabilising.

Putting the thighs at a right angle to the torso to begin with means that the psoas can’t pull it any further, so all of the stress is placed on the abs.

Situps also grind vertebrae in your lower back. This is because to work the abs effectively you are trying to make the lower back round, but tension in the psoas encourages the lower back move into an exaggerated arch. The result is the infamous “disc pepper grinder” effect that helps give you chronic lower back pain in later life.
Q6: What are good ab exercises?
We’ve divided the exercises into upper and lower ab exercises. Note that there aren’t two separate muscles that you can truly isolate, so all the exercises stress the whole abdominal wall. However there are “clusters” of muscle separated by connective tissue (these make up the “washboard” or the “six-pack”). You can focus on the upper clusters by moving just the torso and the lower clusters by moving the pelvis.

For the lower abs, in increasing order of difficulty:

lying leg raises
reverse crunches
vertical lying leg thrusts
hanging knee raises
hanging leg raises

For the upper abs:

ab crunches
1/4 crunches
cross-knee crunches
pulldown crunches
Lower Ab Exercises

Lying Leg Raises
Lie on your back with your hands, palms down under your buttocks. Raise your legs about 30cm (12″) off the floor and hold them there. Now trying to use just your lower abs, raise your legs by another 15cm (6″). Do this by tilting the pelvis instead of lifting the legs with the psoas. Make sure your knees are slightly bent.

If you’re big or have long legs or both, you should probably avoid this exercise. For people with legs that are too heavy for their lower abs strength, this exercise pulls the lower back into an exaggerated arch which is bad (and painful). For reasons why it’s bad, see Question 5. If you have this problem you can either try bending your knees slightly and making sure you keep your lower back fairly flat, or just try another exercise.

Reverse Crunch

This exercise can be done on the ground or on an incline situp board. All you need is something behind your head to hold. If you use the incline board, use it with your feet lower than your head.

Lying on your back, hold a weight or a chair leg (if lying on the floor) or the foot bar (if using the situp board). Keep the knees slightly bent.

Pull your pelvis and legs up so that your knees are above your chest and then return to beginning position.

This exercise is very similar to a hanging knee raise, but a little less intense.

Vertical Lying Leg Thrusts

Initial position:

Lie on your back.
Put your fists under your buttocks to form a cradle.
Raise your legs in the air 20-30cm (10-12″) off the ground, knees slightly bent.
If you feel any strain on your lower back, bend your knees a little more.
Raise your head and shoulders off the ground slightly if you can to help keep the abs stressed.
The exercise itself has four phases:

Raise your legs until your feet are above your pelvis; focus on contracting the abs.
Thrust your heels to the ceiling, breathe out, keep contracting the abs raising the pelvis out of the cradle of your fists.
Lower out of the thrust back to your fists, leaving your feet above your pelvis.
Lower your legs back to the initial position.
Legendary Abs II recommends these as safer than Lying Leg Raises.

Hanging Knee Raises

You need a chin-up bar or something you can hang from for this. Grab the bar with both hands with a grip a bit wider than your shoulders, cross your ankles and bring your knees up to your chest (or as close as you can get). Your pelvis should rock slightly forward. Pause at the top of the movement for a second and then slowly lower your knees by relaxing your abs. Don’t lower your legs all the way. Repeat the movement using just your abs to raise your knees.

Make sure that you don’t start swinging. You want your abs to do the work, not momentum. It’s important that you don’t move your legs too far or your psoas muscle will be doing a lot of work and possibly causing back problems as in a situp.

Make sure your pelvis moves, your lower back stays neutral or slightly rounded, not arched, and that your abs are doing the work, not your hips.

Hanging Leg Raises

Just like knee raises except you keep your legs straight. This requires good hamstring and lower back flexibility.

Although Legendary Abs recommends these, The American Council on Exercise’s Aerobics Instructor book warns that they have the same back problems as conventional situps. This makes sense since, like situps, the legs are kept straight and the hips move. The Aerobics and Fitness Association of America (AFAA) also regards hanging leg raises as dangerous.

For safety you should probably stick to leg thrusts and knee raises.

If you do do hanging leg raises, make sure your lower back stays neutral or rounded.

There is an isometric variant done by gymnasts called the “L-Support”, which basically consists of taking the leg raise position with the legs held straight at a level just above the hips. The position is held for 10 seconds. When you can complete this easily, try a higher position. The same cautions about back position still hold.

Upper Ab Exercises

Ab Crunches

Lying on your back, put your knees up in the air so that your thighs are at a right angle to your torso, with your knees bent. If you like you can rest your feet on something, like a chair. Put your hands either behind your head or gently touching the sides of your head.

Now, slowly raise your shoulders off the ground and try to touch your breastbone to your pelvis, breathing out as you go. If you succeed in touching your breastbone to your pelvis, see a doctor immediately.

Although the actual movement will be very small (your upper torso should move through less than 30 degrees) you should try to go as high as possible. Only your spine should bend, your hips should not move. If the hips move, you are exercising the psoas.

Do these fairly slowly to avoid using momentum to help.

You can increase the difficulty of the exercise by extending your hands out behind your head instead of keeping them at the side. Make sure you don’t jerk your hands forward to help with the crunch, keep them still.

1/4 Crunches

Same as an ab crunch except that you raise your shoulder up, instead of pulling them toward your pelvis. You can do these quickly, in fact it’s hard to do them any other way.

Cross-Knee Crunches

Like ab crunches, take the lying, bent-knee position, but this time crunch diagonally so that you try to touch each shoulder to the opposite hip alternately. At the top position, one shoulder and one hip should be off the ground.

Pulldown Crunches

Drape a towel or rope around the bar of a pulldown machine so that you pull the weight using it instead of the bar. Kneel facing the machine and grab hold of the towel and put your hands against your forehead. Kneel far enough away from the machine so that the cable comes down at a slight angle.

The exercise is the same movement as an ab crunch, but using the weight instead of gravity. The emphasis is still on crunching the abs, pulling the sternum (breastbone) towards the pelvis and making sure you exhale all your air at each contraction.

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Q7: Is there a specific order I should do exercises in?
According to Legendary Abs, you should exercise the lower abs before the upper abs and do any twisting upper ab movements before straight upper ab ones. Twisting exercises work the obliques as well as the upper abs.

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Q8: How do I structure an ab routine?
According to the guidelines in Legendary Abs:

Try to do sets in the 15-30 rep range.
Follow the ordering rules in Question 7.
Pick easy exercises to start with and when you can happily do about 2 sets in a row of an exercise, try harder ones.
Only rest when you absolutely must, so take a short (10-15sec) rest between two sets of the same exercise, but none between lower and upper abs.
Try to take about 1 second for each rep, except for ab crunches which you do slower (2 secs/rep) for a better contraction and 1/4 crunches which you should do fast (2 reps/sec) because you’re hardly moving.

Article Source: http://www.articlesbase.com/weight-loss-articles/training-for-six-pack-abs-faq-850302.html

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