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The 3 Absolute Rules on How to Get Killer Abs!

We’ve all wondered about how to get killer absat some point in our lives. After reading many articles in health magazines and websites, I’m sure you already know that there are many ways to achieve it. The secret (if there is one) is that you integrate the RIGHT strategies instead of just relying on one.

It’s not as hard as you think. It only seems like it because you haven’t even started yet. But once you get the ball rolling, things will just start to fall into place.

There are 3 key strategies to creating an effective fitness plan. No, it does not involve paying for a personal trainer or signing up for expensive pre-packed food to be delivered to your home. If you want to know how to get killer abs, simply keep in mind these 3 simple points:

  1. Healthy Eating
  2. Abs Targeting
  3. Complete Muscle Strengthening

Healthy Eating

 

Knowing what your body fat percentage can help you determine which foods you need to cut down on. You can easily find out what your body fat percentage is by asking your doctor or a fitness trainer at the gym.

If yours is especially high, that means you will need to work extra hard at building ab muscles. It also means you will need to change your diet.

The 3 Absolute Rules on How to Get Killer Abs!

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No amount of sit ups or crunches will get you six pack abs if you have a considerable amount of fat surrounding your abdominal area. How to get killer abs when you’re battling the bulge? Start eating healthy, that’s how.

With a low fat diet, you can easily burn stored body fat. Try getting more leafy greens and lean meats into your meals. In the meantime, you need to avoid foods that are high in saturated fat, such as chips, French fries, fried chicken, and processed canned meat.

Abs Targeting

Abs targeting is definitely the icing on the cake since it directly involves your abdominal muscles. With excess fat out of the way, you can get your midsection into shape just by performing 3 abs targeting exercises every other day. You now have a better idea how a healthy, low fat diet can be advantageous while doing targeted abs exercises.

Doing 5-10 reps of each exercise, while gradually increasing your reps as your fitness level improves, is how to get killer abs. Sit ups, crunches, and bicycles are examples of very basic yet highly effective abs targeting exercises.

Complete Muscle Strengthening

 

While you work on your abdominals, it is also important that you strengthen and condition other muscle groups as well. Here’s why:

  • You get faster, long-lasting results
  • You reduce the risk of injury
  • You give your abdominal muscles a break
  • You allow your whole body to get in shape

Choose from a wide array of full body workouts, including swimming, yoga, martial arts, and boxing.

How to get killer abs isn’t cryptic at all. You just have to cover all the bases – get your diet right, work on those abs, and involve the rest of your body.

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Reduce Fat Belly – 7 Sure-Fire Tips

To reduce fat belly is no walk in the park. The secrets to get six pack abs are: hard work, proper implementation and maintenance.

Many would assume there’s no way to reduce fat belly instantly and reveal the strong muscles. However, if you have the correct mindset and have the right tools, you can do it easily. Read on the following 7 sure-fire tips that will help you get your abs dream.

1. Set your Goal.

Determine your goals and make your guideline. Ask yourself why you want to reduce fat belly.  By doing this, you’ll have the right motivation to get you started.

2. Set a deadline.

It is not smart if you always plan but can’t find a way to follow it.  Re-scheduling your workouts again and again won’t reduce fat belly. You might chase after your six pack abs goal your whole life.

Tell yourself when you should get your goals done. Then you’ll have an idea how much effort you’re going to put on your goal.  This is also a good way to develop time management and determine your priorities.

3. Know the Right Exercise Routines.

Doing the right exercise is a sure-fire way to lose weight easily. Muscles appear and expand when they’re constantly moved or flexed. By exercising you not only burn away your fats, you’re also making your muscles more prominent.

Another important point, you must know which exercises would be best for your program. Most people believe that doing cardio alone will get you six pack abs. Well, to be honest, that’s not how it works.  Cardiovascular workout can burn fat but not as effective as full body workouts.  So might as well combine your abs-targeting exercises with complete body workouts like boxing, swimming, yoga and weight lifting.

4. Set up a healthy and well-balanced diet.

Eating right is as equally important as exercising. If you’re not eating right, all your efforts will go to waste. Eating a healthy and balanced diet is most ideal to lose weight easily.

Including protein-rich food and good fats in your meals is the effective approach for an abs diet. This helps you build lean muscles, boost metabolism and replenish your energy.

5. Self discipline.

Keeping up with your plans requires a lot of discipline on your part. Sometimes you get tempted to buy that morning coffee and doughnut. Restrain yourself. Think of your six pack abs goal.

To reduce fat belly, avoid falling into temptations. Be on the guard when you feel like weakening. Keep away from deep fried foods and junk foods.  These mouth-watering foods can ruin your program and affect your health.

6. Maintenance.

When you finally turn your fat to six pack abs, don’t forget to maintain it. Exercise, eat right, form new goals, and monitor your progress. Stopping your newly-established lifestyle will only get you back to where you started.  Besides, you wouldn’t want to look fabulous today, and look saggy again next month, would you?

7. Keep Track of your Progress.

Monitor your progress and keep your goals in check. You must always remember to take note of your achievements. Whether it’s an inch off your waist or a firmer abs, write it down. This way you’ll know how you lose weight easily.

Achieving that beautiful six pack abs is possible. You are highly capable. And when you follow these 7 tips, you’ll surely reduce fat belly and get a lean, sexier body!

Anything I missed? Add your own tip by sharing your insights below.

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Top 10 guidelines to Healthy Eating

Healthy eating is not about staying idealistically thin, or staying away from the foods you love. It should start with how to “eat smart,” which is not just what you eat, but howyou eat. It is important that you learn healthy habits of eating so you can reduce your risk of illnesses, protect against depression, boost your energy, sharpen your memory, and stabilize your mood.

Experts agree that the solution to healthy eating is the time-tested advice of balance, variety, and self-control. That means eating a wide variety of foods without getting too many calories. These 10 guidelines can help you follow that advice while still enjoying the foods you like to eat.

1. Eat foods with high nutritional value. It takes a variety of food to acquire most of the nutrients needed in your body. Your daily food intake should include a mixture of whole-grain, fruits, vegetables, meat, poultry, and fish.

2. Eat lots of fruits and vegetables. Fruits and vegetables are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber. It can easily burn up when you exercise.

3. Eat more healthy carbohydrates and whole grains. Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. It has also photochemicals and antioxidants, which help prevent coronary heart disease, certain forms of cancer, and diabetes.

4. Maintain a normal weight. Your weight is the basis of many factors – sex, height, and age. A professional dietitian can help you develop sensible eating habits for successful weight management.

5. Eat regularly. Do not skip meals. It can lead you to starve, resulting to overeating. When you’re hungry, eat a small meal.

6. Lessen your calories; do not get rid of it. The more you neglect your favorite food, the more susceptible you become to overindulging in the future.

7. Slowly make a difference. Healthy eating would require some sacrifice. Change your eating habits gradually so you don’t end up sliding back to unhealthy practices.

8. It’s not just what’s on your plate; it’s how you eat it. Chew your food slowly. The more you chew your food the faster it will be digested. You’ll also end up feeling fuller.

9. Food shouldn’t rule you. Always bear in mind that food is just food. Don’t let it you’re your life. Eat your favorite foods in moderation and just remember to keep a generally healthy diet.

 

 

 

 

 

 

 

 

10. Stock the kitchen with healthier options. Healthy eating starts in your kitchen. So, stock up on healthy foods like fresh fruits and vegetables, fish, lean meats and poultry, whole grain bread, and low fat dairy products. Find creative ways to incorporate these in your cooking to come up with nutritious and delicious meals that you and your family can enjoy.

 

Always remember that too much of anything is bad, so enjoy treats moderately and maintain a healthy diet. Happy healthy eating!

What’s an 11th guideline that I have missed? Let me know by adding your tips below.

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Your Questions Answered: Lean abs at 58?

Today, let’s do a quick Q&A:

Question: “I am 58 years old. I am doing a lot of exercising, trying to eat right and getting plenty of rest. My question, Is it to late for me to get six pack abs?”

TRAVIS:I love this question because I’m pushing 40 and I personally know that you can have great abs at any age…

In fact, I recently supported my friend, Eric, in a fitness contest and the BIG winner was 45 years old!

He CLOBBERED all the 20 & 30 year old competition…

YES! There’s hope as we age :)

Bottomline, it’s never too late to have you lean abs.

In fact, it may even save your life.

I’ll talk more about this in another email…

But for now, remember:

It’s NOT enough to just eat the “right” foods and exercise…

you’ve got to have a balance of the right mindset, the right exercise strategy and the right eating habits AND do this all in the right way…

Otherwise, you’re wasting your time, setting yourself up for injury and sabotaging your potential lean ab results.

Why?

1) Eating the right foods makes sure that you will not only get all your necessary nutrients and avoid the harmful effects of a popular “Western” diet…

…but by eating these foods in the right way, your triggering your body’s automatic fat burning mechanism–a must when you’re trying to get a six pack.

2) Doing the right exercises, in the right way ensures that you’re getting the lean results you want…

…without spending unnecessary hours exercising–opening yourself up to the potential of serious injury and over-training.

3) Having the right mindset is crucial and is often overlooked. In many ways, this is the first important step to building a lean body and one most people overlook.

Overwhelmed?

Don’t worry…

It’s all very simple and becomes second nature once you understand how to properly strike the right balance...

Second Question…

Question: “I am [a] 30 years old woman. i am almost thin. with 163 [5′ 4″] cm heigh and 50 kg [110lbs] weight. i do aerobic 2 times a week and the abs [exercises] but the only fat part of my body is my abs. [especially] when i eat something. and it is not works for me when i keep a diet or for example [omit] my dinner for a mount. my question is that is just more [exercises] or keep special diet,thanks”

TRAVIS: Yep! I get this question a whole lot – especially from women.

Ladies, you are making this much harder than it is by listening to many the popular culture advice out there–96% of the advice is keeping you with excess fat.

It’s all set up to keep you reading their magazines and buying their miracle pills and creams.

Here’s the real:

* “Diets” make you fat.

* Skipping meals makes you fat.

* Doing too much cardio makes you fat.

* Starving yourself makes you fat

* Depriving yourself of “bad” foods makes you fat.

* Stressing out over your weight makes you fat.

Do yourself a favor… wipe out most of what you think about when it comes to being lean and having lean abs.

If you want to know the simplest and quickest way to get lean and STAY lean (no more Yo-Yo’ing), you must watch this video and follow its advice….

To your success!

p.s. Whether you’re a man or woman, getting lean abs is simple but you have to eat and exercise right or you’re guaranteed to get slow or no results…or worst, gain MORE fat.

Stop following the (chubby) crowd’s advise and start getting results today

Have other health related questions? Let me help you by filling up the comments box below.

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3 Advanced Techniques on How to Build Abs Fast

How to build abs fast…frankly, there isn’t just ONE way to do it. If that was the case, no one would be clamoring for workout secrets anymore, and we’d all have killer six packs by now. Sadly, we are quite a ways away from that ever happening.

The truth is that there are numerous exercises created to build lean abdominal muscle, and each one is effective to a certain degree. Common human error states, however, that exercising is all you have to do to get six pack abs. This is where most people make that mistake.

There are a number of factors on how to build abs fast. “Targeted abdominal exercises” is certainly one of them. Your main focus should be with the PROPER EXECUTION AND FREQUENCY OF ABDOMINAL EXERCISES.

Each abs exercise targets a specific zone in your midsection, and doing them the right way will ensure your muscles are getting the attention they deserve. Perform these exercises correctly, 3 to 4 times a week — that’s exactly how to build abs fast. Just concentrate on keeping your abdominal muscles tight with every rep and set.

For you to effectively target your abs with these exercises, you will most definitely need to get rid of excess fat that surrounds your upper and lower abdominals. Before you can do a house paint job or renovation, for example, you will need to take out the “clutter.” This is where a LOW-FAT, LOW-SODIUM, LOW-CARB DIET comes into play on how to build abs fast.

Take a look at the way you have been eating and, more importantly, WHAT you have been eating, then ask yourself this: “Is my present diet holding me back from my goal?”

Aside from staying clear of bad fats, decreasing your sodium and sugar intake will also have a positive effect on your fitness goal. Drinking plenty of water and eating well-balanced meals can definitely help turn that flabby belly into toned, washboard abs.

To know more about healthy portions and well-balanced eating that’s ideal for your body time, I recommend a guide that’s NOT another diet book but rather a long-term eating strategy that’s both realistic and effective. Click here for a guide that shows you how to eat to automatically burn fat while eating REAL foods – not rice cakes and diet water…lol!

CARDIOVASCULAR OR AEROBIC EXERCISES is another good technique on how to build abs fast. Not only do these exercises burn fat fast and help tone your abs, but they are also very good for the rest of your body, like your heart and other muscle groups.

Taking your bike out for a spin or running around the block before you go to work are two simple yet easily adaptable cardio exercises you can do.

These three techniques, combined with much discipline and determination, will only take you to great heights. Six pack abs can be a reality for you. Who knows; maybe next time, you’ll be coaching others on how to build abs fast.

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