The Truth about Abs: Trim the Flab, Shape that Abs!

 

I have been having problems with my weight for how many years now, and I really want to eliminate such problems. I went looking for answers until I read “The Truth about Abs”. Since then, I have been following it so as to lose weight and get the shape I’ve been dreaming of. Continue reading for I will share with you some tips on how to get the body you like.

“HOW DO I TAKE THIS AWAY?” People of all shapes and sizes keep asking me this question as they point to their bulged tummies. Unfortunately, the answer remains unspoken of despite of companies earning from it.

Actually, money must not be spent on losing weight. What one needs is the understanding of the body and its dynamics.

Modern Attention-Grabbing Ads for Abs

Recent commercials show equipments that stimulate the muscles in a way that they repeatedly and continuously contract without the person moving. One of these products even acts as a belt and in a matter of ten minutes, it was like doing 700 sit-ups! Commercials of this kind shows the difference between doing the regular exercise, a tedious job that does not appeal to the audience, and having to go about with your work with the “ab-thing” wrapped around your bulging body parts. Very tempting!

Testimonies from previous users are aired. They claim of losing weight through the use of the product. Men with chiseled abs pay much credit to the product they use.

The advertisements are misleading their viewers on the ways to trim their bellies. Stimulating the abs and making them stronger (although this may still be questionable) is not the way to do it.

Why is that? It’s the fat! If I do sit-ups everyday, strong and tight abs will develop, however, fat still surrounds my tummy. Thus, I will still look oversized since I did not become any slimmer. Although about 50% is found under the skin, the other 50% remains inside the muscles. Sit-ups will not remove the fat, neither will the wrap-around belt do it.

Burn the Blubber

The secret to a firmer belly is cardiovascular exercise. Examples of which are brisk walking, running, aerobics, swimming, cycling and vigorous sports like basketball, soccer, and tennis. Rigorous activities that keep the heartbeat fast for twenty minutes or so are tickets to a healthier heart, and even burned fats. These burns do not only the burn the fats under the skin but also those within the muscles. As a result, you look thinner and firmer. Think cardio five times in a week; it is the best fat eliminator.

The Human Body: The Lean Machine for Burning Fats

The cardio might do well in sculpting your abs. However, the abs is not the only FATTY part of the body, isn’t it?

When a workout is done on all muscle groups, you increase your metabolism at a greater level. Therefore, the calories from the food you eat will be taken mostly by your muscles instead of the other parts, in this case, your tummy. A healthy heart (undergoing prolonged cardiovascular exercises) also burns fat faster. Exercise-exposed muscles and cardio-conditioned heart, the perfect combination!

While all the fats are eliminated, those that are located on your middle will also be removed. Indeed, mi ne has been eliminated. Concentration must be on (in exact order) the thighs, buttocks, back, chest, triceps, biceps, and then, calves, hips, forearms and shoulders.

The abs should be exercised before a workout is done. This is because it is indirectly used during most of the activities. If the abs goes first, the body will become tired easily. Work should start from the biggest muscles down to the smallest.

Abs 101

The largest muscle in the abdomen is called rectus abdominis. It is the primary muscle affected by sit-ups and crunches. External and internal obliques (“nature’s girdle”) are on the sides. They also tighten the abdomen so they should be exercised as well.

Just below the obliques are the transversus abdominis or lower abs. Leg raising is an effective exercise for the these.

The How’s

Proper walking includes swinging your arms and tightening the abdomen at a faster speed. Get yourself used to walking properly and you will never go wrong. Do it for half an hour everyday for better results. Also, drink the recommended amount of water everyday. This is how I do it.

Weight training is also an effective way in losing weight; in fact, it toughens the bones as well. It helps to prevent osteoporosis in old age. Lifting weights definitely burns fat giving symmetry and shape to the body.

Yoga is also an excellent way to be fit. It focuses on the back and of course, the abs. It also gives you a leaner posture. Many exercises using the mat offer a variety of exercising options.

What matters is finding the activity that fits your personality. This helps you stick to your exercise regimen. Me, I stick with activities that fit my personality.

What about Drugs?

Pills and other drugs for losing weight are not safe to use, unless there is a prescription from the doctor that your life depends on it. Do not believe that they are natural or herbal because its synthetic form makes it actually a drug.

Some over-the-counter drugs are harmful, too. There were drugs being removed by FDA from shelves because of the dangers they pose to the health. In addition, they can even make you fatter eventually after prolonged use. Your metabolism will experience imbalance, thus, the harder it is to become thinner. Indeed, I have tried different pills, but I didn’t lose a single pound, in fact I gained some more.

The Outlook

What really matters when you are trying to lose weight is the outlook. Do not push yourself too hard by measuring the progress through a weighing scale. Motivate yourself through that pair of pants you would want to wear again. Once you fit into the pants, you will have the confidence.

Maintain a good posture. Sit up straight and do not slouch. Level your shoulders. These are simple ways on how to look thinner.

Genes

Some people may be thinner because they are born that way, and lived and looked that good. They may be lucky, but consider yourself luckier. Your figure will get you to building a positive attitude. If you were born with the excess flab, don’t blame your ancestors for it. With cardiovascular exercises, balanced diet, and other activities on the side, you can be shapely and even healthy. Try it, it works!

It may difficult in the beginning but discipline will get you to the look that you want to have. Man is still the same from then until now, anatomy probably is still the same. If you acquired the discipline and ethics at work of your old folks, you can get the best results. You can get yourself ‘the truth about abs’ manual in order to get more tips, instructions and guides on how to effectively lose weight, I have my own manual and I am following it until now.

 

Click Here to see the FULL “The Truth About Abs” review

How to Build Muscle and Lose Fat

 

I believe that to have long-term success, the plan must become your lifestyle. It must become a habit.

Therefore this article is not an 8-week program. It’s a list of simple ways to build muscle and lose fat. Tips that worked for me and my readers. And guess what: you will be able to build muscle and lose fat in 8 weeks using these tips.

Build Muscle. The fastest way to build muscle is to get stronger. The stronger you are, the stronger you’ll look. Get into strength training. Do barbell exercises that hit several muscles at the same time: Squats, Deadlifts, Overhead Press, etc.

Start with an empty barbell. Learn the exercise technique. Increase the weight gradually. If you don’t know where to start, check out the Beginner Strength Training Program: it takes 3 times 30 minutes a week.

Nutrition. You need solid nutrition to get stronger and build muscle. Keep the nutrition healthy and you’ll lose fat. Some tips:

• Protein. 1g/lbs daily. Meat, poultry, fish, eggs, etc.
• Fat. Balance omega 3, 6 & 9 intake: fish oil, saturated fat & olive oil.
• Veggies. All kinds, especially green fibrous veggies.
• Fruit. Also all kinds. Eat veggies and/or fruits with every meal.
• Water. 1 liter per 1000 calories you expend.
• Whole grain food. Oats, rice, pasta, breads, …

Eat foods that come in their natural state. Avoid anything that comes out of a box. Avoid trans-fats. Limit junk food consumption to once a week. Quit drinking soda. These simple tips will make a big difference in a very short time.

Lose Fat. Strength training will build muscle while decreasing your body fat. Eating healthy will further decrease your body fat. If you need to lose a lot of fat or if you’re impatient, these tips are for you:

• Cardio. Do 30 minutes of cardio after your strength training. Three times a week at moderate intensity will do. The goal of cardio is to burn fat, not to exhaust yourself. You should breathe heavier than when at rest, but not gasping.
• Cut calories. Track your food intake using Fitday. Start eating 18x your current body-weight in lbs. One week later: cut 500kcal. Check the balance one week later again. Did you lose weight? If you did, keep eating the same amount of calories. If not: cut another 500kcal.

Whatever you do: don’t starve yourself. Fat is emergency storage for your body. If you don’t eat your body will hold the fat and burn muscles. That’s the opposite of what you’re after. Only cut calories if you don’t progress.

Women. Building muscle, losing fat and strength training for women is same as for men. The only difference is women have other hormonal profiles than men. Meaning women will always have less muscle mass and more body fat than men.

But the approach is the same. Follow these tips and you’ll get results. You won’t get bulky if you don’t overeat and stay away from steroids.

Vegan & Vegetarian. Leo is a vegan, and other readers of Zen Habits are also vegans or vegetarians. You’ll find plenty of examples of vegans and vegetarians who built muscle. It can be done. But you might have less results than meat-eaters.

Red meat contains saturated fat and cholesterol which raises your testosterone levels. Testosterone is needed for muscle. Ask your doctor for a blood-test. Eat red meat for 2 months. Do another blood-test. Compare testosterone levels.

Eat lots of dairy products: milk, eggs and cheese if you’re vegetarian. Don’t let the fact that you’re vegan or vegetarian serve as excuse. You can build muscle.

Motivation. The best way to keep yourself motivated is to set goals & track your progress. The classic scale is not your best tool. Here are better ways.

• Fat measurements. Measure your body fat weekly using a fat caliper.
• Pictures. Take pictures every 4 weeks.
• Blood test. Check health improvements.
• Strength stats. Keep a training journal. More strength is more muscles.
• Weigh scale. Only use it once a week. Each Friday for example.

I advise you to keep an online journal. Put it on Zen Habits Forums or on StrongLifts.com Forum. You’ll get feedback & you won’t feel alone anymore in what you’re trying to achieve.

Expectations. Don’t believe the hype in the magazines. You won’t get ripped in 8 weeks. However you can build muscle and lose fat in 8 weeks.

As I wrote in the leading: 8 weeks is a start. It learns you that you can transform your body if you want to. One of my readers lost 40lbs fat & built 20lbs muscle in 10 months at age 55. You can do it. If you want to. Persist and you’ll get there.