The Top Fat Loss Secrets to Get Flat Abs

Are you always complaining how you've been working out to lose belly fat for years and yet, but nothing you've tried seems to work? In this article, I will show you the top fat loss secrets to get flat abs.

The first and most important secret to get rid of belly fat is cleaning up your diet. Fat loss exercise is important, but healthy diet is king when it comes to losing body fat.

What is a real healthy diet for fat loss? In many books you can see low carb, low fat, high protein, vegetarian, fasting, Atkins, south beach, liquid diets, and hundreds more. There are many conflicting messages about this question allover the world. So what is healthy for fat loss, and what is not?

The most important thing is that your diet is as natural and unprocessed as possible. For example, eat whole grains instead of refined grains. Eat natural sources of sugar from a high nutrient whole food like fruit instead of refined sugar. Eat natural sources of healthy fats like nuts, avocados, fish, eggs, coconut milk, organically raised meat instead of highly processed, refined, and hydrogenated oils. And so forth.

Another secret is that you should work the body as a whole and your fat loss workouts should have a high intensity. When you spend too much time on training a small muscle group like the abs, you will not be successful to lose fat. Because this can not stimulate a fat burning hormonal environment in your body, and increase your metabolic rate.

Instead, you must spend the majority of your time on training the largest muscle groups of the body like the legs, back, and chest with high intensity. That's what stimulates your metabolism and the fat burning hormones that will make your fat loss successful.

So which exercises are the top bell fat loss exercises that people need to do? Here are some examples: various forms of swings and snatches (unique dumbbell or kettlebell exercises that almost nobody ever does in normal gyms), deadlifts, step-ups, squats, lunges, sprinting, clean & presses, mountain climbers, and other full body exercises and calisthenics. If you want to get a flat stomach, focus on those fat loss exercise instead of focusing so much time on the isolated abs exercises!

For more secrets about belly fat loss, please visit the truth aboutbelly fat loss site here.

Home Ab Fat Loss Workouts and Obliques

Stop Wasting Time on Side Bends, Torso Twists & Other Oblique Exercises... Try These Killer Oblique Ab Workouts to Lose You Belly Fat!

Most ab fat loss training programs neglect one of the most important muscles in your “core”. Sure, you can do tons of abs fat loss exercies like crunches and sit-ups, but if you aren’t properly working your oblique muscles, then you won’t get a flat stomach.

And while your first thoughts of oblique exercises are dumbbell side bends or bicycle crunches, I’ve got 3 killer ab fat loss & core exercises for you today that are just as effective and safer for your low back.

If you do all 3 of these abs fat loss exercises once per week along with one other ab workout later in the week, you’ll double the effectiveness of your ab workouts.

Plus, you can do this ab workout anytime, anywhere. You don’t have to do it just at the end of a regular workout. You can do it in the morning before work, in your office (if you have privacy), in the park at lunch, or while watching your kids or TV at home. It’s so simple and effective, yet doesn’t require any equipment. It’s the perfect three-exercise ab routine for building a sharp set of oblique muscles to compliment your 6-pack abs.

Do each exercise back to back with no rest between exercises. At the end of the circuit, take a 1 minute rest before repeating the circuit 2 more times. If you are a beginner, make the beginner modifications to each exercise and do the circuit only 1 time for the first week. In the second week, you can bump it up to 2 circuits, and finally to 3 circuits in week 3.

Follow this program for 4 weeks, and then add in some new ab fat loss exercises, remove some of the old exercises, and change the order and repetition scheme of the exercises. You need to change every aspect of your workout every 4-6 weeks so that you don’t get bored and so that your program stays as effective as possible. Don't forget that your main focus should still be full body workouts and not just ab workouts if you really want to have lean six pack abs.

Here’s the 3-exercise abs oblique obliteration circuit:

1) Cross-Body Mountain Climber – 10 reps per side
2) Side Plank – 30 second hold per side
3) Spiderman Pushup – 8 reps per side

Here are detailed descriptions of how to do each exercise:

Cross-Body Mountain Climber

• Start in the top of the push-up position.
• Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your opposite elbow.
• Do not let your hips sag or hike up in the air. Keep your body in a straight line.
• Keep your abs braced and slowly return your leg to the start position.
• Alternate sides until you complete all of the required repetitions.
• Beginner Modification: Do the standard Mountain Climber bringing your knee straight ahead and do not try to cross your body with it.
  

Side Plank

• Lie on a mat on your side.
• Support your bodyweight with your feet and on your elbow.
• Raise your body in a straight line so that your body hovers over the mat.
• Keep your back straight and your hips up. Hold your abs and entire core tight. Contract them as if someone was about to punch you in the stomach, but breath normally.
• Hold this position for the recommended amount of time then SWITCH sides.
• Increase the duration of the hold each workout.
• Beginner Modification: Do the exercise from your knees. Hold for 10 seconds.

Spiderman Push-up

• Keep your abs braced and body in a straight line from toes to shoulders.
• Place your hands on the floor slightly wider than shoulder-width apart.
• Slowly lower yourself down until you are an inch off the ground.
• As you lower yourself, slowly bring your knee up to your elbow, but keep your foot off the ground as you do so.
• Push through your chest, shoulders and triceps to return to the start position, and return your leg to the start position. Alternate sides until you complete all repetitions.
• Keep your body in a straight line at all times and try not to twist your hips.
• Intermediate Modification: If you can’t do all 8 Spiderman Pushups per side, do as many as you can and then finish the set with regular pushups.
• Beginner Modification: Do the Spiderman Pushup from a kneeling position, or just do regular Kneeling Pushups.

Try adding these abs and obliques exercise circuits into your regular workouts or on alternate days. Give it some time and dedication and you'll have razor sharp obliques and rock hard abs in just a couple cycles.

For more fat loss workouts, you can go this site:

The Truth About Abs Fat Loss

The Worst Abdominal Exercises You Should Avoid On Your Weight Loss Journey!

These days, so many people buy "ab loungers" to lose their belly fat. Most of them are using these ab-chairs as the end-all solution to get a flat stomach. Is it real that you can get a perfect abs just by sitting on these things and rocking a little bit while you lazily watch tv?

You can see the advertises of these products everywhere. Then you may be lured in by the ripped sexy abs of the male and female fitness models that they hired to show on the advertises. In fatct the models themselves have never actually used these equipments. They actually got their toned near-perfection bodies through REAL exercises programs and strict nutrition!

Even if you work very hard and regularly on these gadgets, it would never give you the results you are looking for, because these ab gadgets don't accomplish the most important aspect of truly achieving flat stomach. They don't stimulate any thing for fat loss at all!

There are still thousands of people every day that fall these gimmicks. My opinion on these things is that they are wasting their hard-earned money and time on every ab-gimmick.

So what is the real truth that can take you to get a flat sexy stomach?

1. The most effective strategic combined full-body exercises. These multi-joint full body workouts can stimulate the release of fat burning hormones in your body and increase your metabolic rate to new levels. These are the real types of workouts that actually stimulate the stomach fat burning and increase your metabolism to reduce the fat over your entire body.

2.The real smart nutrition program. No matter how hard you workout, if your diet is full of junk, then your abdominals will be covered with ugly fat. Aoid bogus "extreme fat loss" pills, overly processed foods deep fried foods, restrictive starvation. Instead of starving your body, get a truly natural balanced diet that feeds your body with what it needs.

3. Your workouts need consistency. To achieve you weight loss goals, you should put everything into action and make it a part of your daily life. This is the one most important thing on your weight loss journey. Most people fail in getting their desired body.

If you want to know the details of all of these techniques, you can go to this site. Check out common questions & answers about the abs program to see if this program is a good fit for you.

Fat Loss Workouts That Are Better Than Cardio Exercise

Despite common belief by fitness enthusiasts, cardio workouts are NOT effective for fat loss or losing weight long term.

One of the most frustrating sights in the world is watching men and women do the same so-called “fat loss cardio workouts” for months and months without results. It happens more often than it should. In fact, there’s rarely anyone in most gyms who is able to lose weight with long, slow cardio.

Even research from the scientific journal, “Obesity” showed that even when men and women do up to 300 hours of cardio exercise per year, they only lose 4-6 pounds of weight. That just isn’t worth it! No one has time to do 50 hours of cardio in order to lose one pound of weight.

That’s why you need fat loss workouts that are better than cardio. Research and experience proves that interval training (and even high intensity weight training) is better for burning belly fat than long, slow cardio. Plus, interval training workouts are fun, fast, and more enjoyable. You’ll save time, lose more weight, and build a fit, functional body with these fat loss workouts.

Cardio exercise machines are NOT optimal, but if you must...

First, if you are stuck exercising inside a commercial gym for your workout, you can use traditional cardio machines for interval training.

An easy to do interval training program is to do a 5-minute warm-up followed by six intervals of 30-60 seconds of hard exercise, alternated with 60 seconds of easy exercise. Then you cool down for 5 minutes and you’re done. That’s less than half the time that most people spend on machines doing long, slow cardio.

After a warm-up, do a one minute “work interval” where you will exercise harder than normal cardio. After one minute, decrease the intensity all the way down to a cool-down level for one minute. Repeat the hard-easy combo up to 6 times and then finish with a cool down. That is the simplest way to do interval training.

If you normally run at 6 miles per hour on the treadmill for 30 minutes, you can do your first interval workout by running at 7 miles per hour for 1 minute and then walking at 3.5 miles per hour for 2 minutes. That’s a conservative place to start with interval training. You’d repeat that “hard-easy” protocol 6 times in an interval training workout (after a warm-up and followed by a cool-down).

The best cardio machines (if you must use indoor cardio machines) for fast interval training fat loss workouts are the treadmill and stationary cycle. Rowing machines and elliptical (cross-trainers) are ok, but in my experience, the treadmill and bike are best.

Best Alternative Workouts to Traditional Cardio Exercise

Most people enjoy getting out of the gym or doing alternative fat loss interval training workouts (instead of boring cardio workouts inside a stuffy gym). You can use a kettlebell, your bodyweight, a skipping rope, or medicine ball for interval workouts in just a small space in your home or garage. You don’t need to go to a big, fancy, expensive commercial gym to burn fat or get long term weight loss success.

Plus, it’s easier to experiment with different interval training workout programs when you don’t have to deal with intensity settings on cardio machines. After all, it’s next to impossible to do the popular Tabata interval workouts on a treadmill, bike, or elliptical machine.

In the Tabata intervals, you work hard for 20 seconds and then recover for 10 seconds, and you repeat that 8 times. That makes for a fast and effective 4-minute tabata workout, not including warm-up and cool-down. You just can’t do that on a cardio machine, but it works perfectly for kettlebells and medicine ball exercises, as well as bodyweight circuits.

Bodyweight training is the most underappreciated fat loss workout option. Most folks are drawn to fancy equipment, but mostly because the equipment often makes the workout easier. Moving your own bodyweight is tough, and keeps you honest!

In the Turbulence Training bodyweight cardio circuits, you’ll use 6-8 bodyweight exercises, alternating between a lower body exercise and an upper body exercise, before finishing the circuit with a fast total body exercise such as running in place, burpees, or jumps.

In the circuits, you’ll do 6-20 repetitions per exercise depending on your fitness level. Once you complete the circuit, rest for one minute, and then repeat the circuit 1-3 more times. If you are new to bodyweight circuits, just do two total circuits.

lose fat with these workoutsThe great news is that in most cases, you don’t need a single piece of equipment to do these fat burning bodyweight workouts, so you can do them in a hotel room, your garage, or even in front of the TV.

Now you have lots of fun, fast, effective fat loss workouts that are better than cardio!

Click to learn more about the patented Turbulence Training Fat Loss System of Workouts

The Best Way to Lose Abdominal Fat

Many people ask the question of "What is the best ab exercise to lose ab fat?" or "What if the best pill for losing belly fat?" again and again.

In fact, training abs directly or eating pills alone can not really lose your belly fat as you wish, because this can not cause much of a metabolic or fat burning hormonal response.

Most people with stubborn belly fat ask this kind of questions seem to find some miracle ab exercises or pills to lose their excess belly fat in no time. They are going the entirely wrong way!. Most of these direct abs training exercises are wasting your time from doing the correct things that will actually lose your stomach fat for good.

Unfortunately, pumping away with hundreds of reps of various crunches, leg raises and twisting exercises does NOT cause much of a metabolic or fat burning hormonal response. Meanwhile, all of that wasted time directly training the abs could have been better spent on a properly designed full body workout program that would elicit a much better metabolic response and increase the fat-burning hormone levels in their body as well.

A certain amount of direct abs training exercises are only a small section of a properly designed full body workout program. The way you combine those full body exercises into a strategic workout that maximizes your metabolism is very important.

Another important thing for ab fat loss is proper nutrition. If your diet is full of junk food, your abs will be covered with stubborn fat, no matter how hard you exercise.

Get enough quality protein in the daily diet. Think fiber like vegetables, fruits and high fiber unrefined grains. Don't be afraid to eat fat. This can negatively affect hormone levels in your body. Avoid artificial trans fats from margarines, shortening and hydrogenated oils that are in most processed foods and deep friend foods.

Properly designed full body training programs, couple with a proper healthy diet, You will lose your belly fat in no time!

For secrets about losing stubborn belly fat, see The Truth About Abs.

If you're interested in taking your fat-loss efforts to an entirely new level, go to the this site and grab a free fat loss report which details 27 unique methods for boosting your metabolism and losing belly fat .

Make Your Fitness Exercise Fun - Enjoy Your Working Out

These days, most people was motivated to keep their shape, but at the same time, when them do the exercise, they can't stick to it and sometime hate working out. Since they always end up quitting after a few weeks, are there any ways we can make them enjoy working out so that they can stick with it?

I love almost any form of exercise and enjoy them every day. So from my perspective, I don't understand that why most people keep giving up on their exercise only after a few weeks. This goes beyond just the typical weight lifting and cardio routines also. Now, I think if people really want to do their workout for a long time, they may first need to find some forms of exercise which make them get true enjoyment. If you don't enjoy it, you won't stick to it!

For example, here are some of the activities I've done in the last week. they are fun for me, on the same time, these exercise keep me in great shape.

Monday - 30 minute outdoor yoga

Tuesday - 30 minute swimming workout

Wednesday - 45 minute cardio exercise

Thursday - just did about 15 minute workout of sit-up, crunches exercise in room

Friday - 20 minute cardio exercise

Saturday - mountain biking.

Sunday - rest the body a little.

So you can see that I always find ways to enjoy exercise, keep active, often get out and enjoy the fresh air as possible as I can during the nice weather. Although everybody is different, for long term success, you have to find ways to incorporate exercise into your life that you actually enjoy. If you your don't enjoy your workouts and think negatively about them, you may easily give up your workouts altogether.

Keep you great shape. Don't be lazy...

If you're interested in taking your fat-loss efforts to an entirely new level, go to the following site and grab a free fat loss report which details 27 unique methods for boosting your metabolism and losing belly fat - http://www.abs-tips.us

Three Best Ab Exercises

Instead of the typical ab routines that we see so often with crunches, situps, leg lifts, etc... I like to give my readers better options for metabolism-boosting high intensity workouts that work their entire body while also working their abs... thus building rock hard abs & core, but also creating a much better fat-burning workout than a typical ab workout.

I'm going to show you an example of that doesn't include any direct "ab exercises" at all. It's in a tri-set format (similar to a super-set but alternating between 3 exercises).

Here goes:

1a. Renegade Dumbbell Rows
1b. Front Squats with Barbell
1c. Mountain Climbers on Floor

A good rep scheme to use with this could be 3-4 sets of 8 reps for each exercise, or more sets for less reps, such as 5 sets of 5 reps of each exercise. Mountain climbers can be done for a time interval (such as 30 seconds) instead of "reps".

Exercise Descriptions:

Renegade dumbbell rows are done starting in a pushup position with the hands on 2 dumbbells. You then row one dumbbell up while stabilizing your body with the other arm. Bring the dumbbell back to the ground and alternate the rowing arm while stabilizing with the opposite arm. This stabilizing effect during the rows creates incredible work for your entire midsection core area. Trust me... you'll feel it in the abs!

Front squats are done similar to back squats, however with the barbell in front of your body on the front of your shoulders instead of resting on the upper back as in back squats. You stabilize the barbell on your shoulders by crossing your arms and pushing your fists into the bar against your shoulders while keeping your elbows out in front of the body.

This takes a little practice at first, so you will want to seek a professional trainer at your gym to help you with the form. Front squats require extreme stabilization strength from the abs due to the barbell weight being shifted to the front of the body instead of the back. Even though this is mostly a leg exercise, you'll feel this one in the abs big time!

Mountain climbers are done by starting in a pushup position and then shuffling your feet in and out so that your knees are moving in under your chest and then back out to starting position. It sort of resembles climbing a mountain but flat on the floor. If you want an advanced version, you can also shuffle your hands 8-10 inches forward and backward in addition to the leg movements. This really makes it a full body exercise and MUCH more difficult than standard mountain climbers.

After finishing each exercise, rest about 30 seconds before starting the next exercise. Rest about 1-2 minutes after completing each "tri-set" before repeating.

This will give you one of the best ab workouts you've ever had without even doing any direct ab exercises. You'll see what I mean after you try it!

This is just a sampling of some of the killer ideas. For more secrets, please go here!

Bad Cardio vs. Good Cardio

It is common to hear fitness professionals and medical doctors prescribe low to moderate intensity aerobic training (cardio) to people who are trying to prevent heart disease or lose weight. Most often, the recommendations constitute something along the lines of “perform 30-60 minutes of steady pace cardio 3-5 times per week maintaining your heart rate at a moderate level”. Before you just give in to this popular belief and become the “hamster on the wheel” doing endless hours of boring cardio, I’d like you to consider some recent scientific research that indicates that steady pace endurance cardio work may not be all it’s cracked up to be.
First, realize that our bodies are designed to perform physical activity in bursts of exertion followed by recovery, or stop-and-go movement instead of steady state movement. Recent research is suggesting that physical variability is one of the most important aspects to consider in your training. This tendency can be seen throughout nature as animals almost always demonstrate stop-and-go motion instead of steady state motion. In fact, humans are the only creatures in nature that attempt to do “endurance” type physical activities. Most competitive sports (with the exception of endurance running or cycling) are also based on stop-and-go movement or short bursts of exertion followed by recovery. To examine an example of the different effects of endurance or steady state training versus stop-and-go training, consider the physiques of marathoners versus sprinters. Most sprinters carry a physique that is very lean, muscular, and powerful looking, while the typical dedicated marathoner is more often emaciated and sickly looking. Now which would you rather resemble?
Another factor to keep in mind regarding the benefits of physical variability is the internal effect of various forms of exercise on our body. Scientists have known that excessive steady state endurance exercise (different for everyone, but sometimes defined as greater than 60 minutes per session most days of the week) increases free radical production in the body, can degenerate joints, reduces immune function, causes muscle wasting, and can cause a pro-inflammatory response in the body that can potentially lead to chronic diseases. On the other hand, highly variable cyclic training has been linked to increased anti-oxidant production in the body and an anti-inflammatory response, a more efficient nitric oxide response (which can encourage a healthy cardiovascular system), and an increased metabolic rate response (which can assist with weight loss). Furthermore, steady state endurance training only trains the heart at one specific heart rate range and doesn’t train it to respond to various every day stressors. On the other hand, highly variable cyclic training teaches the heart to respond to and recover from a variety of demands making it less likely to fail when you need it. Think about it this way -- Exercise that trains your heart to rapidly increase and rapidly decrease will make your heart more capable of handling everyday stress. Stress can cause your blood pressure and heart rate to increase rapidly. Steady state jogging and other endurance training does not train your heart to be able to handle rapid changes in heart rate or blood pressure. Steady state exercise only trains the heart at one specific heart rate, so you don’t get the benefit of training your entire heart rate range.
The important aspect of variable cyclic training that makes it superior over steady state cardio is the recovery period in between bursts of exertion. That recovery period is crucially important for the body to elicit a healthy response to an exercise stimulus. Another benefit of variable cyclic training is that it is much more interesting and has lower drop-out rates than long boring steady state cardio programs.
To summarize, some of the potential benefits of variable cyclic training compared to steady state endurance training are as follows: improved cardiovascular health, increased anti-oxidant protection, improved immune function, reduced risk for joint wear and tear, reduced muscle wasting, increased residual metabolic rate following exercise, and an increased capacity for the heart to handle life’s every day stressors. There are many ways you can reap the benefits of stop-and-go or variable intensity physical training. One of the absolute most effective forms of
variable intensity training to really reduce body fat and bring out serious muscular definition is performing wind sprints or hill sprints. Also, most competitive sports such as football, basketball, racquetball, tennis, hockey, etc. are naturally comprised of highly variable stop-and-go motion. In addition, weight training naturally incorporates short bursts of exertion followed by recovery periods. High intensity interval training (varying between high and low intensity intervals on any piece of cardio equipment) is yet another training method that utilizes exertion and recovery periods. For example, an interval training session on the treadmill could look something like this:
•
Warm-up for 3-4 minutes at a fast walk or light jog
•
Interval 1 - run at 8.0 mi/hr for 1 minute
•
Interval 2 - walk at 4.0 mi/hr for 1.5 minutes
•
Interval 3 - run at 10.0 mi/hr for 1 minute
•
Interval 4 - walk at 4.0 mi/hr for 1.5 minutes
Repeat those 4 intervals 4 times for a very intense 20-minute workout.
The take-away message from this section is to try to train your body at highly variable intensity rates for the majority of your workouts to get the most beneficial response in terms of heart health, fat loss, and muscle maintenance.

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