6 Pack Abs In 2010

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Xtremely Fast Fat Loss Diet And Exercise

Combine these two things for ridiculously FAST fat loss

Good Morning,


Yesterday I told you about my friend Joel Marion's brand new Xtreme Fat Loss Diet -- the very plan that outlines EVERYTHING you need to know to lose up to 25 lbs in just 25 short days.

But in case you missed my email yesterday, you can still grab the full system at $30 OFF for a little while longer here:

==> Xtreme Fat Burning Diet And Exercise

In this program, Joel shares some of the most strategic fat loss methods I've ever seen. Just check out this article for a taste:

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Synergistic Diet & Exercise for RIDICULOUSLY Fast Fat Loss

By Joel Marion, CISSN, NSCA-CPT

Most people treat their diet and exercise programs as two separate entities -- Totally WRONG if you're looking to lose fat at the fastest possible rate.

You see, if you can learn how to use the most effective exercise strategies to "mirror" the goals of your diet each day (while mixing up dietary approaches to yield specific hormonal and metabolic benefits in the most effective manner possible) you can literally take your results from "okay" to OUT OF THIS WORLD.

That's what I call SYNERGY. Diet and exercise working *together* in a very smart, strategic way to yield the fastest fat loss results possible.

Now, my above explanation may have sounded a bit complicated, so I’ll give you a quick example. Let’s take, for instance, the day after a Cheat Day—you know, those days where you get to eat WHATEVER you want on the Xtreme Fat Loss Diet (which just so happen to occur every 5th day).


==> Xtreme Fat Burning Diet And Exercise

[By the way, if you’re not incorporating Cheat Days into your current diet, you’re *way* behind the fast fat loss curve, and NEED to get on board. Long story short, they save your metabolism and actually allow you to lose fat faster week after week by increasing levels of important fat burning hormones within the body. Not to mention, they’re a heck of a lot of fun].

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So, the day after a Cheat Day, the overall goals are as follows:

1. Create a large caloric deficit (to burn as many calories as possible and take advantage of the fact that our bodies are now "primed" to burn fat as a result of the Cheat Day)

2. Deplete maxed-out glycogen stores (carbohydrate energy stores within the body) caused by the high carb and fat content of the Cheat Day

3. Exhaust ALL energy systems to satisfy #1 and #2 while burning additional fat calories to boot

To accomplish these three goals, we’ll use a series of dietary and supplemental strategies to do exactly that while using *exercise* strategies that accomplish the SAME goals, for example:

1. Strategic lactic acid based workouts to burn massive calories and glycogen while stimulating the release of important fat burning hormones that further increase lipolysis (fat burning)

2. Strategic energy systems work that contain both anaerobic "carbohydrate-burning" and aerobic "fat-burning" components.

Combining those types of exercise with dietary strategies that accomplish the same goals leads to a ridiculous fat burning effect.

Essentially, when you set up things this way, you’re tackling your goals via both diet AND exercise. That’s like going after your financial goals via landing a job with a kick-butt income coupled with smart investing. One feeds the other for synergistic results.

And you know what? The above is just ONE example. Within the Xtreme Fat Loss Diet we have FIVE different "types" of diet days (all with slightly different goals) and a very specific exercise strategy to use on each that has led to some of the fastest fat loss results we’ve ever recorded to date with our clients.

Make no mistake, working WITH your diet, hand in hand, through exercise that *mirrors* the goals of each diet strategy can literally DOUBLE your results beyond just “working hard” on each day.

The synergy of strategy never ceases to amaze me, and we reveal it all in the Xtreme Fat Loss Diet. In fact, it's the ONLY reason people have consistently lost up to 25 pounds in just 25 days using the full-on 25 day system.

Bottom line, if you want to lose fat FAST, you've got to be SMART in your approach. Enjoy!

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Pretty cool, huh? When you start combining smart, specific strategies like THAT, 25 pounds in 25 days starts to sound a LOT more realistic! And it IS. In fact, those are the REAL results from real users of the program, not some hyped up marketing claim.

You can check out the testimonials and get $30 OFF at Joel's site, but the promo IS getting ready to end so I'd make my way over to the below link now:

==> Xtreme Fat Burning Diet And Exercise


I hope you're ready to lose some serious fat...very, very fast.

Talk soon,   Jag252

Xtreme Fat Loss Solutions For 6 Pack Abs

Over the past few weeks you've probably heard A LOT about my good friend and fat loss "guru" Joel Marion's brand new 25-day RAPID fat loss program, The Xtreme Fat Loss Diet.


Well, I've got some great news for you -- as of today, May 4th, the Xtreme Fat Loss Diet exclusive $30 OFF behind-closed-doors pre-sale is now OPEN, and YOU are invited via this special link:

Xtreme Fat Loss  <------- Your exclusive $30 off invitation

Several IMPORTANT things I need you to be aware of:

1. As mentioned, to celebrate the "Official Release" of the Xtreme Fat Loss Diet, Joel is running a $30 OFF pre-sale on the entire system until midnight on Thursday.

2. This special pre-sale is NOT available to the general public, but rather is located on a special "hidden" page of the website.

3. This program is absolutely NOT for everyone:

While Joel's new system *is* all about how to lose fat FAST(up to 25 pounds in 25 days fast), it is NOT a "quick fix", magic-bullet solution.

Instead, it's a highly strategic system that incorporates some rather advanced strategies like cheat days, fast days, depletion days, and strategically timed exercise in the most ideal combination to yield the fastest possible result.

And believe it or not, he's even included one little-known, but extremely effective method on Day 5 of the program that will actually help you GAIN a couple pounds of firm, lean calorie-burning muscle as you rapidly lose fat. Pretty nuts.

Still, the truth remains: this is a somewhat "intense" system and as such will require your full dedication and effort over a short 25 day period--if you're someone who's not able to go 100% for 3 and a half weeks, this program isn't going to be a great fit for you.

BUT, if you're someone who's willing to put in the work and follow the program to a letter for 25 short days, you can expect to see some pretty remarkable progress in a very short period of time.

Xtreme Fat Loss <----- Your pre-sale link

4. VERY IMPORTANT (TODAY ONLY) - While the $30 OFF debut sale will be available through Thursday, there is a super cool $397 Value FAST ACTION BONUS for Day 1 orders ONLY.

The Bonus - If you order today (and today only), you will be given access to a LIVE 120-minute Fat Loss All-Star Coaching session where Joel Marion, John Romaniello (Final Phase Fat Loss), and Dr. Kareem Samhouri (Double Edged Fat Loss) will ALL be on the line to answer your personal fat loss questions. This type of direct coaching from 3 industry experts all at once is not available anywhere else at any price, but if you pick up the Xtreme Fat Loss Diet TODAY, you'll gain access to the LIVE call for *FREE*.

Xtreme Fat Loss <------- $30 off & your $397 value Fast Action Bonus (today only)

Bottom line, I wouldn't be recommending this program to you if I didn't believe in it 110% -- if you're up for the 25 day challenge, this is probably the "smartest" fat loss program I've ever come across. And right now, you can get it before *anyone* else while saving a full $30

Joe

P.S. I almost forgot to mention, you get to eat WHATEVER you want every 5th day (no joke):

==> Xtreme Fat Loss

Six Pack Abs What They Are And How They Work

Six Pack Abs What Where How?


If you ask most men and women what one of thier main fitness goal is, it would be to have lean, flat rock hard six pack abs – it looks just like a washboard, and it’s something most people strive to have, but few know how to get them. Six pack abs are muscles that go from your chest to your pelvic region.

The muscle runs flat and there are some tendons that crisscross over the muscle, which make it all separate and appear as a washboard effect. The muscle helps with any movement in your body that’s associated with your core, so it pays to strengthen the muscle for more than just aesthetic reasons.

You also have oblique muscles that are both external and internal and attached to your ribs. The external ones are diagonal in your body and the internal ones appear at a right angle to them. They’re there to provide extra support for your body.

The abdominis is another muscle hiding under the layers of belly fat that you may currently be fighting. It helps support the abdominal wall and helps with your core strength.

Knowing what your ab muscles are helps you to train them more efficiently. You can first work on burning the layers of fat off of your torso so that your ab muscles have the potential to show up. By using workouts made up of total body fat burning exercises (Squats, Deadlifts, Rows, Pullups, Clean and Press etc.) focusing your efforts on more effective full body exercises that stimulate a much greater fat-burning and muscle building hormonal response, burn more calories, stimulate the metabolism to a higher extent, and also indirectly work the abs to a decent degree anyway, is what will have that extra body fat off quick. plus you might be surprised how much work your core and abs get by using these total body fat burning exercises.

After losing your extra body fat then you can start doing some ab specific exercises in your workouts for defining your abs so that you will have that six pack abs look. Start with simple exercises like reverse crunches, rollouts etc, but don't over do it twice a week is plenty remember what I said about the ab work you get from the total body fat burning exercises? Over time, you’ll see your abs become stronger and you won’t be afraid to take off your shirt and let others see those six pack abs you’ve worked so hard to achieve.

Abdominal Fat 1 Spice That Beats It

1 Unique Spice That Beats Abdominal Fat:


I have a great article for you today from one of my trusted colleagues, Certified Nutrition Specialist, Mike Geary. It's about a specific spice that could help you to burn body fat and get leaner, in an indirect way...

Enjoy!


1 Unique Spice That Beats Abdominal Fat:


Ok, this spice that I'm going to mention is one of the most overlooked, but healthiest spices in the world...

You might even call it a "fat burning spice"... in a roundabout way.

And yes, it can actually help you win the battle against abdominal fat if you use it daily...I'll explain why.

Here are some other benefits of this miracle spice:

*controls blood sugar levels
*helps maintain insulin sensitivity
*a very powerful antioxidant
*may have antibacterial and antifungal properties
*and dozens of other benefits

So what is this miracle spice?

Well... it's good old tasty Cinnamon!

Although cinnamon does not directly increase fat burning (such as by increasing metabolic rate, etc), it CAN actually help you to burn off abdominal fat and get leaner through an indirect link.

Here's how...

Although cinnamon has dozens of health benefits, the main benefit that will help you to get leaner is through it's strong effect on controlling blood sugar levels in your body.

In a study published in 2003 in the medical journal Diabetes Care, groups were split into people taking 1, 3, or 6 grams of cinnamon per day in capsule form (the equivalent of approx 1/4th to 1 teaspoon of cinnamon).

The results of the study showed that all 3 amounts of cinnamon reduced fasting blood glucose levels by 18-29% after 40 days.

Cinnamon can also increase insulin sensitivity, which essentially means that it is helping your body to control blood sugar while simultaneously allowing your body to produce less insulin.

As you know, chronically high insulin levels can make your body pack on the blubber.

How to harness this to lose more fat...

One possible way to benefit from cinnamon to lose more fat is to use cinnamon daily in your meals when you can, such as in yogurt or cottage cheese, in smoothies, oatmeal, or anything else you can think of where it would go well.

Also, you could use a cinnamon capsule before each of your meals.

This could help to control blood sugar and insulin response from your meals and thereby control your appetite and cravings throughout the day... hence, helping you to lose body fat more effectively over time.

So now you can see that not only is cinnamon a powerful antioxidant that can help you stay youthful longer, it can also help you to control blood sugar and get a leaner body!

Note: please make sure to consult your doctor before adding any new foods or spices to your nutrition plan if you are taking any medications or have food allergies.

Go to the link below to discover over a dozen more unique foods, spices, and weird styles of workouts that help to burn your abdominal fat faster:

www.TruthAboutAbs.com

How To Have Low Body Fat And Rock Hard Abs

That six pack abs look you know the lean muscled, low body fat and rock hard abs look we want. There is so much information online and all the infomercial ab gadgets, celebrity diets and the latest lose your stomach fat get rock hard abs magic pill that will burn off your excess body fat overnight?

So Why Doesn't Everybody Have Flat Rock Hard Abs?

Because most people take the wrong approach. They fall for the latest hollywood diet or infomercial gadget. But mostly it is simply looking for the quick fix. After thirty years of eating the wrong foods and sitting on the couch you can have less stomach fat and rock hard abs in 3 easy workouts.

Hey it's your money but probably a bad idea.

Despite regular workouts and trying every new supplement rock hard abs? No. And that excess stomach fat still there.

Wait whats that? You spent how many hours on the treadmill this week? And you have been doing it for how long? But you are reading this article so I guess your still carrying around that excess stomach fat? And rock hard abs? still a dream.

So What's The Best Way To lose that excess stomach fat and get rock hard abs?

Build Muscle. Plain and Simple. The more muscle you have the more fat you burn. Now when I say build muscle I'm not talking about huge pro bodybuilder muscles.

I'm going to give you 3 tips to start building lean muscle, lose your stomach fat, have low body fat and get rock hard abs.

1. 95% of the exercises you use in your workouts should be compound exercises. It doesn't matter if your goal is to build muscle or lose fat.

*upper body - bench press, pushups, dips, rows 1-arm dumbbell rows, seated cable rows, bent over barbell rows, pullups, chinup, overhead dumbbell and barbell presses, barbell or kettlebell clean & presses

*Lower Body - front squats, back squats, overhead squats, bodyweight squats, regular deadlifts, sumo deadlifts, Romanian deadlifts, lunges, step-ups, jump lunges.

*Core and Ab exercises (important, but are 2nd priority, abs and core will be worked with the compound exercises). You might be surprised how much work your abs get during a set of front squats.

The other 5% of your exercises can focus on single joint exercises (isolation exercises). These exercises are only accessory exercises.

2. Train hard and intensely 3-4 days/week for 45-60 minutes per workout. Max workout time is 60 minutes (45 would be best) as training too much beyond this point can trigger excess catabolism. You want to stay anabolic, but you still need to train your body hard and intensely enough to build muscle and lose fat.

Try a super-set workout to maximize the intensity. My favorite combinations are opposing upper and lower body exercises, such as squats coupled with pullups as a superset, or bench press coupled with bent over rows.

Don't underestimate the effectiveness of these types of workouts done with heavy weights and a high intensity. The first time in my life that I experienced significant muscle gains were when I started doing these types of workouts.

These are mainstays of almost any effective workout adjust caloric intake whether your goal is fat burning or to build muscle.

3. Eat clean (the real key to losing stomach fat and getting rock hard abs) with quality whole foods. REAL foods instead of highly processed over-hyped supplement powders and bars.

The quality of protein (and additional nutrition from vitamins, minerals, and antioxidants) are best assimilated by the body from real whole foods. Instead of from processed protein powders, chemical-laden bars, and meal replacements.

Okay 3 plain and simple (but effective) steps to lose that stomach fat and get rock hard abs

Forget about the hyped up workouts in the muscle mags that only work for pro bodybuilders or people on steroids. Forget about the over-hyped supplement "stacks" that pay the bills for almost every muscle mag... Instead, make these tips in this article part of your lifestyle, and you'll see muscle gains and a leaner, ripped body with trim rock hard abs like you've never seen before! Now Go Get Started Now get That Six Pack Abs Look

Who Can Burn Fat Faster Men Or Women

Fat Burning- Men Vs Women To get that six pack abs look let's see if you are going about it the right way and who has the advantage for fat burning men or women.

Men and women both have a hard time with fat burning, but for different reasons. Let's identify the top 5 reasons why it's hard for men and women to burn body fat, and look at the 3 proven diet and exercise techniques to help in your fat burning so you can get that six pack abs look.

Here are 5 reasons men and women struggle to burn body fat, and the 3 essential techniques everyone must follow in order to burn fat and boost their metabolism.

#1) The number one reason men and women have a hard time losing body fat is because of poor nutrition.

Advantage: Women

Most women are better educated on food choices, but men continue to eat as if they were still playing college football. As a result, men will have a harder time losing weight because no matter how much they exercise, they are still eating too many calories. You can't "out-train a bad diet".

#2) The second reason men and women struggle wit body fat is because their metabolism decreases over time due to muscle loss and reduced activity.

Advantage: Men

Most men have more muscle mass and get more exercise than women. Plus, more men do strength training while women neglect this key element of the fat burning equation. In fact, a recent study showed that both men and women can lose fat and gain muscle at the same time with strength training - even at age 60!

Without strength training and interval training, women will continue to burn fewer calories per day with each passing year and will have a harder and harder time with body fat.

#3) Men and women will struggle with weight loss if they only rely on slow, boring cardio.

Advantage: Men

More men do interval training, and that is better than slow cardio for fat burning.

In a recent study, men and women on a year-long cardio program lost only 6-8 pounds, even though they exercised 6 days per week. In another study, a group of women did not lose weight after 15 weeks of cardio (3x's per week). In contrast, a group of women in the same study that did interval training were able to lose belly fat.

#4) Men and women have a hard time with weight loss if they don't have social support.

Advantage: Women

Most men try to do everything on their own, but weight loss is easier if you have social support. On the other hand, most women are more willing to recruit help from friends and family when on a weight loss program. Men and women can get social support from friends at work, from their family, from people at the gym, or even in an online fat loss forum.

#5) Men and women struggle with weight loss because of poor execise choices.

Advantage: Tie.

Most guys and gals just show up at the gym without a plan - or they just go for a jog and do some crunches. But without a professional plan, both men and women will not lose weight, but only waste time.

To lose the most amount of body fat in the least amount of time, both men and women should follow a program containing the following three essential elements...

A) A reduced-calorie diet of whole, natural foods.

No one needs an extreme eating plan. Just focus on eating 10-20% fewer calories than you need, focusing on vegetables, fruits, nuts, and sources of protein and healthy fats. Stay away from anything in a bag or a box.

B) Resistance training (Strength training)

Resistance training, using dumbells, bodyweight exercises, or barbells help men and women burn fat and build muscle.

C) Interval training

Short bursts of exercise, as done in interval training, work better than slow, boring cardio, and get results in half the time.

Low Carbs No Carbs More Carbs For fat Burning Abs

The Truth about Low-Carb Diets vs Controlled-Carbohydrate Meals

by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist

One of the problems I see with "diet talk" is that nobody seems to agree what "low carb" really means... One person may think of "low carb" as an Atkins style diet with as much fatty sausages, hotdogs, and nitrate processed meats as you want and virtually no carbohydrate based foods at all.

Another person may view "low carb" as 40% of daily calories coming from carbs instead of the traditionally recommended 55% to 60%.

If you think about it, in a 40/30/30 type of diet, the majority of the calories are coming from carbs, so that obviously can't be called "low carb"...yet some people do call it that.

Because of these drastic differences in how different people view the term "low carb", sometimes my clients are confused as to what I recommend.

First of all, I don't recommend "low carb" or "high carb" per se... I don't think it's vitally important to have any sort of exact ratio. I think everyone needs to explore for themselves how they feel at different ratios of fat, protein, and carbohydrates.

After all, the most important aspect to your success is your total caloric intake vs your caloric expenditure over a given time period.

But where carbohydrate intake becomes important is in how it can affect your hormones and blood sugar in your body and stimulate cravings. You could tell someone to eat 2500 calories/day of a higher fat and higher protein content combined with reduced carbs and they may actually finish the day at 2500 calories because their appetite is satisfied.

However, tell that same person to eat 2500 calories per day in a high carb fashion, and they may end up eating 3000 or more calories per day because the higher carbohydrate diet stimulated their cravings and they ended up overeating.

I know personally, if you throw a big steak in front of me and a big pile of vegetables, my appetite will be satisfied when I'm done that meal and for hours afterward. However, you throw a big plate of pasta in front of me, and I'm gonna devour the entire plate, and then head back for seconds and maybe even thirds.

This is what happens for a lot of people... once you start eating large portions of carbs like pasta or rice or cereals, it becomes hard to stop and then you're craving more carbs an hour later too!

So what I've found to work best for me, and a large % of my clients in the past is to eat in a "controlled carbs" manner... this doesn't mean atkins style... it means very reduced grains, zero refined sugars (to the best of ability of avoiding), and instead, getting almost all of your healthy carbs from vegetables, fruits, and maybe beans on occasion.

This ends up being very similar to the hunter-gatherer type of diet of meats, eggs, nuts, seeds, fruits, and veggies, which I believe is the healthiest way to eat.

Sometimes it just takes thinking a little differently about the way you eat and what's considered "normal" in order to get rid of some of the useless grains and sugars in your diet.

For example, why do we need to eat a burger on a bun? Most people don't even think of doing it any other way because that's what's "normal".

One of my favorite lunch meals lately has been cooking up a grass-fed bison burger with no bun, and then I top it with grass-fed cheese, sliced avocados, diced onions, and salsa. I have a big side of sliced fresh veggies like carrots and red peppers (with hummus sometimes), and then maybe have a little bit of fruit or berries on the side too.

What you end up with is a meal that's pretty well balanced between protein, healthy fats, and healthy carbs instead of overloaded with the refined grains from the typical hamburger bun.

Think about breakfast too...

do you really "need" the toast with your eggs, or can you do much better with loads of veggies with your eggs instead?

That's what I like to do for breakfast... whole eggs with cheese and loads of veggies, avocado (yeah, avo's are one of my favorite foods), and some green or white tea (or lately I've been really digging this mango yerba mate tea...mmm) with a little raw honey. So I get my carbs from the veggies and the little bit of raw honey instead of from the typical toast and orange juice that loads you up with extra carbs.

...Just some ideas in case it helps you to think differently about where you get your carbs from.

By the way, here is one of the best nutrition plans for healthy fat loss that I highly recommend:

Fat Burning Kitchen by Mike Geary I have posted a couple of fat burning recipes from Mike go to Fat Burning Recipes

My 20 Minute Workout For Fat Loss and Lean Muscle Gains

Whatever your fitness goals are muscle building, fat loss, cardio or all of the above keep your workouts short. There really is no need to do hour long marathon workouts. There is a better way.

If you have read any of my other articles you know I believe in doing total body workouts. Weight training, kettlebell training and bodyweight exercises are use3d in my workouts for adding variety.

Let's face facts sticking to an exercise program is not easy. after a hard day at work sometimes the thought of going home to workout isn't that appealing. That's why I like to and always tell people to use variety in thier workouts.

By combining weight training, kettlebell training, bodyweight exercises whether you use all 3 in a workout or a combination of them really does stop the boredom of doing the same old workout all the time.

As an example I wanted to show you the workout I did yesterday. In this workout I used weight training exercises and bodyweight exercises in a modified complex workout. I often will structure my workouts to be done in comlexes.

What is a complex?

Complexes are pairing 2 or more exercises and doing a set of each before taking a rest. Normally I don't use more than 2 exercises per complex. That's my personal choice you may want to do more.

My 20 minute workout.

Complex #1

1A - Dumbbell Clean and Press - 4 sets of 5 reps 1 set of 4 reps - this is done with 2 dumbbells doing a clean before each press. This is one of my favorite exercises it is really a total body workout on it's own.

1B - Mountain Climbers - 1 set of 18 3 sets of 16 1 set of 14 - as soon as I put down the dumbbells I go right into mountain climbers.

Stand Alone Exercise:

2 - Deadlifts - 4 sets of 5 1 set of 4 - deads are another of my favorites and really get your whole body working. So I normally do these as a stand alone exercise.

Complex #2

3A - Dumbbell Rows - 4 sets of 6 reps - these are single arm rows a good lat exercise

3B - Pushups - 4 sets of 12 reps - yep plain old push-ups a very effective and neglected exercise (as are most bodyweight exercises

Well that was my 20 minute total body workout yesterday. Muscle building, fat loss and cardio work. remember on the complexes no rest in between exercises. Try to cut down on your rest periods as your conditioning increases.

Your Guide To Get That Six Pack Abs Look

Your Guide To Get That Six Pack Abs Look


Getting that six-pack abs look through weight training and interval training has become one of the popular choices to keep the body fit and healthy. This is because it does not only guarantee a fast way of adding lean muscle but also the body's endurance and strength as well.

Experts say that for anyone to develop six-pack abs and lose unwanted bodyfat, weight training and interval training using compound exercises and intensity in total body workouts.

Your muscles exert force against different forms of resistance like free weights, kettlebell training and interval fat loss training which greatly aids to the development of six-pack abs as well as total body fat loss.

Strength training as the key to six-pack abs

Your best chance for getting that six-pack abs look is strength training. To start with, it is ideal to do strength training exercises at least 3 times a week for at least 20 minutes or so to prepare the muscles for more rigorous physical movements.

Weight training is still the best workouts to up your metabolism which will keep your body burning fat off long after your workout is over.

Aside from preparing your body's muscle for more extreme physical exercises, strength training not only give you firm muscles for a great looking physique but will give you trmendous energy levels. Studies show that strength training is very important for fat loss and getting that six-pack abs look because it can increase the endurance and strength of the developed muscles that can allow you perform tasks daily with lesser exertion and effort.

This can also improve the working capacity of the muscles but also aids the body's coordination, balance, and blood circulation as well as the strength of the joints, ligaments, and bones.

Experts say that to be able to develop muscle and achieve six-pack abs through strength training, should always make it a practice to warm up properly before you start strength training and after you should always gradually wind down for a cool down.

Stretching is very important for beginners because it can reduce soreness after the exercises and can help prevent cramped muscles while increasing the range of your motion.

Doing workouts to get that six-pack abs look can do common stretching exercises such as warm-ups that include flexibility and stretching exercises to keep the muscles supple, increase the joints' range of motion, heart rate and body temperature, and blood flow to muscles, enhance flexibility, and improve coordination. Cool-downs are also important to return the heart rate as well as the blood pressure to resting mode gradually. Since they are composed of slow walking and stretching, it can relax the sore muscles during and after the exercise.

After warm-up and stretching, the strength-training exercises using compound exercises.

Squats

Deadlifts

Presses

Bench Presses

Rows

Pull-ups

By concentrating on compound exercises you use more muscles in the body at the same time. You might also be surprised to learn how much work your ab muscles get by using compound exercises.

Getting Six Pack Abs and losing body fat is not about doing endless reps of crunches and ab specific exercises. Total body conditioning compound exercises, kettlebell training and interval fat loss training plus healthy eating is the fastest path to six pack abs.

Free 7-day Fat Loss Certification Course

Subject: "Free Fatloss Course and Book!"

Wow. Jon Benson has lost his mind. And you have nothing to lose but your excess bodyfat

This is one of the coolest things I have seen in a long time.

Fitness pro Jon Benson released a bombshell last week on the fat-burning world.

He is giving away a book's worth of material in his freee 7-Day Personal Fat Loss Certification Course.

Freee... and get this: Anyone who completes the course gets his book "The Radical Fatloss Blueprint" freee as well.

So there's nothing to buy at all... in fact you get tons of freee stuff AND you can even earn bucks in the program.

It's just too cool for words.

So go see it for yourself:

Free Fat Loss 7-Day Certification Course
After the course, you get his "Radical Fatloss Blueprint" freee too. This is all about how he and a group of "guinea pigs" experimented with natural techniques and got up to 21 lbs of unwanted bodyfat off in just 21 days.

The average was 17.5, but some people got as much as 30 lbs off.

All with little to no muscle lost.

It then outlines the 'exact' workout and supplement "feeding" schedule Jon still uses to get into top shape in 21 days.

This is down to the 'hour'... and it includes home workouts or gym workouts. Your choice.

This is his gift to my readers, and I am thrilled to share it with you.

Here you go:

Your Free 7-Day Certification Course

6 Pack Abs In 2009: Excess Stomach Fat Is More Dangerous Than You Think

Stomach Fat even more dangerous than you thought.

Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.

However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly determined that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.

If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There's just no way around it. Besides, a side effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.

So what gets rid of extra abdominal fat? The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn't work that way.

The only solution to consistently lose your abdominal fat and keep it off for good is to combine a sound strategic nutritious diet full of unprocessed natural foods with a properly designed exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.

I've actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.

Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.

Most people will do your typical boring cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.

Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.

The entire solution... all of the nutritional strategies, as well and training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program.

Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.

If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork... it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It's really that simple.

The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.

I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS. A lot of people have emailed me with questions about whether they need any special equipment, if they're too old or too young for this program, etc. I've made a page that should answer all of your questions...

I would like to thank Mike Geary How To Get That Six Pack Abs Look for this article

6 Pack Abs In 2009: Pizza VS Cardio

I just watched this hilarious video that hammered home a invaluable nutrition lesson.


I wish I had filmed this first but my two buddies Craig Ballantyne and Brad Pilon beat me to it.


In the video Brad is out to PROVE to Craig the famous saying:


***
"You Can't Out Train A Bad Diet!"
***


The two have a Pizza VS Cardio contest!


So Craig jumps on a treadmill and cranks it up to the absolute maximum speed with a slight incline (without falling off) and starts sprinting.


While Craig is busting his butt at 11.0 MPH, killing himself to lose fat, Brad is standing beside him consuming a box of pizza.


After about 3 minutes, Brad has consumed 800 calories (half a pizza) and Craig has burned 42 calories!




LOL!


Moral of the story - you CAN NOT out train a bad diet.


========================
Here's What You Can Do...
========================


Stop following a diet period.


Use these MEAL PLANS instead.
=> Done For You Fat Loss Meal Plans

Compare any other diet book or diet method to simply following a "designed-for-you" meal plan that eliminates 100% of the guess work and you'll come out on top 100% of the time - GUARANTEED.


How do I know this?


Because the best meal plan is based on BALANCE and VARIETY which is exactly catered to your physiological make up. You can't get more personalized than that!


And the best part is, all you do is plug in a few basic measurements to determine which plan to follow and you begin your VERY NEXT MEAL today.


It's critical that you put your meal plan into action TODAY - not tomorrow, not next week or next month.


I love these plans because they are SO EASY to implement your very next meal and continue until you have developed the habits necessary to see results so that you stay motivated and finally perfect your body and health.


There are no rules to follow, complex formulas, expensive supplements, ridiculous macronutrient ratios that you need to concern yourself with.


Everything is already DONE-FOR-YOU and designed-for-you.


Grab your PROVEN meal plans here:


=> Done For You Fat Loss Meal Plans


I promise these will give you everything you need to eat right so you can implement them immediately.


Vince DelMonte
Author, No Nonsense Muscle Building
Author, Your Six Pack Quest
Advisory Team Maximum Fitness Mag
Contributor to Men's Fitness Mag
Honors Kinesiology Degree


P.S. Eliminate all the nutrition nonsense and stop thinking you need a "special diet" which is a complete LIE, massive nutrition conspiracy and scam.


You need to start with a simple nutritional template that is CONSTANT and COMPLETE with the CORRECT foundational nutritional principles.


Click here to grab your copy today:
--> Done For You Fat Loss Meal Plans

Done For You Fat Loss Meal Plans Do You Need Them?

Are Meal Plans Really What You Need? That's the purpose of this article I have for you it's from my buddy Nick Nilsson of Metabolism Surge.

Some food for thought if your on the fence either way about the Done For You Fat Loss Meal Plans Iv'e been telling you about.

And I have to say, it IS an excellent product. The meal plans
have been created by people who know EXACTLY what they're
doing when it comes to food prep and nutrition. I have no
hesitation recommending this product for people who are
looking for meal plans and a way systematize their nutrition
for optimum results.

Learning by doing is, quite honestly, one of the best ways to
learn good nutrition.

So if you've ever found yourself confused about what to eat
for best results, THIS is a program you should get, especially
while it's being launched at HALF the regular price (47 bucks
instead of 97 bucks). This is only going until Friday at
midnight, so grab it now if you think you might want it.

Heck, you don't even have to follow the meal plans exactly -
it's a great to way to just grab some random, healthy meals,
too (with all the nutritional info all laid out, as well as
proper portion sizes).

I definitely don't mean to come across like I'm down on meal
plans...I think they absolutely have their place in training
programs.

It's the same deal with actual workout schedules...I tell
people to follow a pre-written program from an expert so you
learn how to train properly before you starting mucking around
with things yourself...chances are, if you don't know how to
put together a program properly, you're not going to get the
best results.

Same thing with nutrition...if you don't know how to put
together a nutrition plan (even if your plan is a very general
one), you'll benefit tremendously by learning exactly how to
do it from an expert.

Okay, off that soapbox and onto another one...

So ARE meal plans necessary for fat loss?

And without further ado, the answer is yes...and no!

Allow me to explain...

Following meal plans is one of those things that you either
love or hate. You either feel like you HAVE to do it in order
to get results or you feel like there's NO WAY you'll ever be
caught dead doing it. It's rare you find somebody who sits on
the middle ground in this one.

As most people know, in order to lose fat, you've got to have
a caloric deficit, taking in fewer calories than you burn on
a daily basis. No surprises there.

Now here's the thing...in order to consistently achieve that
caloric deficit and lose fat, you must be AWARE of your calorie
intake.

I believe the REAL question we should be asking here should not
be "Is meal planning necessary?" but "Is calorie-AWARENESS
necessary?"

So if, in order to be aware of how many calories you're taking
in, you need to specifically PLAN and COUNT them (by weighing
food and referencing food charts), then THAT will be what you
have to do to get results.

And that is totally fine!

But if you've already GOT a good awareness of how many calories
you're eating in a day and you know what you need to eat (or
not eat) in order to achieve that caloric deficit, then meal
planning is NOT necessary for you.
The key here, again, is awareness.

You see, the big problem with not following meal plans arises
when a person THINKS they're aware of their caloric intake but
they really are NOT.

It's a fact that most people dramatically under-report their
caloric intake when they are asked to estimate how much they
eat in a day. When they keep a food diary and have to write
down every little thing that goes in their mouth, in some
cases their TRUE caloric intake nearly DOUBLES.

So even if you don't want to follow a meal plan, it may be
time for a quick compromise. It's a temporary calorie count/reality
check!

If you're not losing fat right now and you feel like you're
not really eating much, here's something you can try in order
to test your "caloric awareness":

First, write down how many calories you THINK you're eating
every day.

Now for the next full week, write down everything you eat.
And I do mean EVERYTHING. Every little taste and every little
snack. EVERYTHING. Just write down foods and portion sizes -
don't try and look up how many calories each thing has and
don't suddenly change your diet because you want to make
yourself look good - just keep doing what you've been doing.

At the end of the week, go to a food chart and research
everything you ate. Add it up and divide by 7. This will
give you your average daily caloric intake.

If you're within a few hundred calories of your original
estimation, congratulations! You've got good "calorie awareness!"

But if you're off by a significant margin, this will give you
some VERY useful feedback on what you need to do to get fat
loss rolling again.

So there's a vote FOR meal plans...let's look at the other
side of the coin.

And I'll be blunt here...the calorie counts in meal plans,
no matter how careful you are, are simply NOT 100% accurate.

Think of it this way...no two pieces of food are alike. When
you buy a steak at the grocery store, they don't charge you
per steak, they charge by the pound. And even when they charge
by the pound, two steaks of the same cut can have DRAMATICALLY
different composition - one could be lean and one could be fatty!

But if you look at a calorie chart, you'll see "3 oz sirloin
steak - 100 calories"...or something to that effect.

So even if you weigh and chart every single piece of food you
put in your mouth, you're STILL going to be off by a fair
margin. That's just a fact.

And while how MUCH you eat has an impact on fat loss, WHEN
you eat it and what foods you eat together makes a HUGE impact
on your results. "Calories are calories" is true only up to
a point.

For example, if you eat a big meal after a workout, most of
that will get used for recovery purposes. But if you eat that
same big meal late at night, nowhere near a workout, a good
portion of that will just be stored as fat.

Another example is eating sugary carbs with fatty foods - the
insulin response you get from sugary foods will jam that fat
right into your fat cells with very little trouble!

So now that you have absolutely no idea WHAT the heck to do
now, here's my step-by-step solution...

1. If you like to follow meal plans and it gets you results...
keep it up!

2. If you like to follow meal plans but you're NOT getting
results, either eat less or make sure you're writing down
EVERYTHING you're eating AND are being as accurate as possible
with your charting (and get some good meal plans, for crying
out loud).

3. If you DON'T like to follow meal plans and you ARE getting
results...keep it up! Meal plans are NOT necessary if you're
aware of how many calories you're taking in AND you're
getting results.

4. If you DON'T like to follow meal plans and you're NOT getting
results, it's time to take one week to count your calories
and improve your caloric awareness. It's only a week and
it'll give you a MUCH better idea of what you're actually
taking in. This will pay off BIG in the long run because
once you get a feel for your TRUE intake, you can very easily
keep yourself honest and ADJUST on the fly.
To my mind, the bottom line is results. If you're NOT losing
fat, then you're not getting the results you want...simple as
that. Your approach should be focused on doing what you need
to do to get those results.

Developing your caloric awareness is the key to long-term
success with fat loss. And if you have to follow meal plans
to do it, then that's what you've gotta do!

If that's the case for you, then go grab the meal plans right
now, because they're excellent and their relatively cheap
right now (especially considering the amount of work that's
gone into putting these together).

Thanks Again to Nick for this look at meal plans and will they work for you. If you are still on the fence here is the link to Done for You Fat Loss Meal Plans and some more info.

Hope this helps. I do endorse the Done for you meal plan system very highly. But this is something you have to decide for yourself - Will I Follow It And Get The Full Benefit. Talk to you soon Joe

There is this really funny you tube video up with two of my fellow fitness experts that had a "Pizza VS Cardio Contest!"

They wanted to put the famous saying: "You Can't Out-Train A Bad Diet"
to the ultimate test.

The video hammers home an invaluable nutrition lesson...

So one fitness expert jumps on the treadmill and cranks it up to the absolute maximum speed with a slight incline (without falling off) and starts sprinting.

While he's busting his butt at 11.0 MPH, killing himself to lose fat, the other fitness expert is standing beside him consuming a box of pizza.

After about 3 minutes, the guy eating has consumed 800 calories (half a pizza) and the guy sprinting has burned 42 calories!

Moral of the story - you CAN NOT out train a bad diet.

========================

Here’s What You Can Do…
========================

Stop following a diet period.

Use these MEAL PLANS instead.
Done For You Fat Loss Meal Plans

Compare any other diet book or diet method to simply following a “designed-for-you” meal plan that eliminates 100% of the guess work and you’ll come out on top 100% of the time - GUARANTEED.

How do I know this?

Because the best meal plan is based on BALANCE and VARIETY which is exactly catered to your physiological make up. You can’t get more personalized than that!

And the best part is, all you do is plug in a few basic measurements to determine which plan to follow and you begin your VERY NEXT MEAL today.

It’s critical that you put your meal plan into action TODAY - not tomorrow, not next week or next month.
I love these plans because they are SO EASY to implement your very next meal and continue until you have developed the habits necessary to see results so that you stay motivated and finally perfect your body and health.

There are no rules to follow, complex formulas, expensive supplements, ridiculous macronutrient ratios that you need to concern yourself with.

Everything is already DONE-FOR-YOU and designed-for-you.

Grab your PROVEN meal plans here:

Done For You Fat Loss Meal Plans
I promise these will give you everything you need to eat right so you can implement them immediately.

P.S. Eliminate all the nutrition nonsense and stop thinking you need a “special diet” which is a complete LIE, massive nutrition conspiracy and scam.
You need to start with a simple nutritional template that is CONSTANT and COMPLETE with the CORRECT foundational nutritional principles.

Take advantage of the HALF-PRICE sale that ends in 60-hours:
Done For You Fat Loss Meal Plans

Six Pack Abs - Total Body Workouts - Effective Fat Loss

How To Have That Six Pack Abs Look - Interval Fat Loss Training And Weight Training. Using total body workouts raises your metabolism faster than any other form of exercise.

Interval Fat Loss Training, Weight Training and Total Body Workouts.

* Six Pack Abs and Fat Loss Myth * Spot Reduction

You should know by now that spot reduction is a myth. You don't get six pack abs or lose body fat by doing 1000's of crunches No amount of ab exercises or using the ab gadjets will get you that six pack abs look or serious loss of body fat.

* Six Pack Abs and Fat Loss Fact * Total Body Workouts Rule!

Using interval fat loss training, weight training doing short total body workouts and healthy eating you will burn off that unwanted body fat and get you that six pack abs look.

Interval Fat Loss Training, Weight Training using total body workouts. Efficient and Effective for losing body fat fast to get that six pack abs look.

Six pack abs and permanent body fat loss are obtained with the use of interval fat loss training and weight training using compound exercises for total body workouts.

What are compound exercises? They are exercises that use multiple muscle groups. Total Body Workouts.

*Squats
*Deadlifts
*Bench Presses
*Cleans
*Clean and Presses
*Pull-ups
*Dips
*Mountain Climbers
*Burpees

For the ultimate in lean muscle gain and body fat loss for that six pack abs look these are the exercises you should be using. You could put together a workout of 3-5 of these exercises 3 times a week and you would have an excellant weight training and interval fat loss training total body workout.

Oh and by the way these workouts shouldn't take you more than 40-45 minutes for weight training and 20 minutes for your Interval fat Loss Training. Doing them on seperate days.

By focusing more on interval fat loss training, weight training and using multi-joint compound exercises for total body workouts as opposed to single-joint muscle isolation, you not only burn a lot more calories during each workout which increases your loss of body fat, but you also increase your metabolic rate, and stimulate production of more fat burning and muscle building hormones like growth hormone and testosterone

Using compound exercises for total body workouts when doing weight training and interval fat loss training is proven to increase your metabolism which in turn is causing you to lose body fat long after your workout is over. Having lean muscle as opposed to higher levels of body fat causes body fat loss at a higher and faster rate.

Your Six Pack Abs Quest: How's That Ab Gadget You Bought Working Out?

Despite the misleading infomercials, the perfectly chiseled fitness models in the commercials did NOT get their perfect body and six pack abs by using that “ab contraption”… they got their perfect body through REAL total body conditioning workouts and REAL nutrition strategies.

You should know by now that spot reduction is a myth. No amount of ab exercises or using the ab gadjets will get you six pack abs or serious loss of body fat. Only by total body conditioning and healthy eating will you burn off that unwanted body fat that will then allow your abs to show.


Ab belts, ab-rockers, ab-loungers, and other infomercial ab-gimmicks… they’re all a complete waste of your time and money and won’t get you six pack abs. Those marathon treadmill sessions forget them they are of some use but there is a much less time consuming way.

Six pack abs and permanent body fat loss are obtained with the use of total body conditioning with the use of compound exercises.

What are compound exercises? They are exercises that use multiple muscle groups.

*Squats
*Deadlifts
*Bench Presses
*Cleans
*Clean and Presses
*Pull-ups
*Dips

For the ultimate in lean muscle gain and to lose body fat these are the exercises you should be using. You could put together a workout of 3-5 of theses exercises 3 times a week and you would have an excellant total body conditioning workout. Oh and by the way theses workouts shouldn't take you more than 40-45 minutes.


By focusing more on multi-joint compound exercise as opposed to single-joint muscle isolation, you not only burn a lot more calories during each workout, but you also increase your metabolic rate, and stimulate production of more fat burning and muscle building hormones like growth hormone and testosterone.

Using compound exercises is proven to increase your metabolism which in turn is causing you to lose body fat long after your workout is over. Having lean muscle as opposed to higher levels of body fat causes body fat loss at a higher and faster rate.

Losing That Unwanted Body Fat means you finally having that Six Pack Abs look

Over the last 10 years, scientific research has indicated a couple of very important things to us about exercising for body fat loss. First of all, lifting heavier weights while exercising leads to a higher caloric consumption by the body in the period for about 1-2 days following the workout when compared to lifting light weights with high repetitions. So that’s why 6-8 repetitions per set is better than 12-15 reps per set when it comes to stimulating the metabolism for losing body fat permanently.

Here's a total body conditioning workout you can start using today.

1- Barbell Deadlifts Back, Legs, Abs, Delts, Grip and cardio all get worked during deadlifts - A must do exercise in your workouts.

2 - Dips no dipping bars? do them between 2 chairs. Chest, Triceps and Delts get work.

3 - Squats another must. Use a barbell. Legs, Abs, Hamstrings, Glutes and Cardio all get worked.

4 - Dumbbell or Kettlebell snatch Glutes, Hams, Back, Delts and Cardio.

Total Body conditioning short(not easy)but very effective and efficient for losing body fat gaining lean muscle for that six pack abs look.

How To Get 6 Pack Abs In 2009

6 Pack Abs For You In 2009

Abdominal exercises are one of the hottest, and yet, most controversial topics in the fitness and exercise industry. Hundreds of ab gadgets, gimmicks, and exercise machines have flooded the market for people looking for sexier and flatter abdominals... that sexy six-pack abs appearance that everyone seeks.

The problem is that most of the abdominal exercises that are recommended all over the internet, and in magazines, etc, are not necessarily the best method to get that six-pack abs appearance. First and foremost, the most important aspect for great looking six pack abdominals is losing the extra belly fat that is covering them up. To be honest, most people already have decent abdominals underneath, yet the six-pack abs are simply covered up by all of that extra flabby stomach fat.

Instead of focusing so much on abdominal exercises to make your stomach flatter and more like a six-pack, you will lose much more body fat by focusing the majority of your training time with special combinations of high intensity full-body, multi-joint exercises. The best exercises for losing that abdominal fat and getting 6pack abs are the exercises that work the largest portions of the body at once.

Exercises that work the large muscle groups of the legs, upper and lower back, and chest give you the biggest metabolic bang for your buck in terms of abdominal fat loss. Combining these types of big multi-joint exercises in high intensity super-set, tri-set, or circuit fashion gives you the biggest fat-burning and metabolism boosting response from your workouts and the result being a set of 6 pack abs.

And that is one of the best kept secrets for flat sexy abdominals that are actually visible as a six-pack!

Now when it comes to abdominal-specific exercises, another mistake most people make is mindlessly pumping away with hundreds of crunches and other meaningless abs exercises that barely give your abdominals much resistance to work against. If you want to actually develop your abdominals to the best extent possible, don't waste your time with exercises that you can do more than 20 or 25 reps... that means you are definitely not doing an exercise that provides enough resistance to the abs. Exercises that give you enough resistance to get you down into the 6-15 rep range per set works great for the abs.

Generally, higher resistance abdominal exercises that provide a much larger stimulus to the abs come in the form of exercises that involve raising/curling the legs and pelvis either upward or inward closer to the trunk. A couple great examples of these higher resistance abdominal exercises are hanging leg raises or knee raises using a "pelvic curl up", or an exercise like lying hip thrusts. Many times, the same people that can do 50 or 100 crunches, can't even complete more than 2 or 3 properly executed hanging leg raises.

If you really want tighter flatter abdominals for that six-pack abs look, remember that losing that extra belly fat is the MOST important factor. Also, when it comes to abdominal-specific exercises, always remember higher resistance exercises that involve curling/raising the legs and pelvis upward or inward are what develops the abs to the best extent possible.

How To Get 6 Pack Abs In 2009