5 Kettlebell Exercises For A Trim Waist And 6 Pack Abs

You’re already aware that doing endless crunches or situps will NEVER get you six-pack abs, right? Let’s understand why and how Kettlebell training can help you get a 6-pack that works.

What Kettlebell Exercises You Should Do For A Trim Waist And 6 Pack Abs

One of the many functions of your abdominals is to stabilize your spine and torso – to hold you upright, not allowing your torso to collapse.

That said, by swinging, snatching or doing any Kettlebell exercises where your center of gravity is being moved around, you are using your abs to resist rotation or any excessive lateral flexion (bending sideways). Doing this forces your abs to contract or brace and protects your very sensitive lower back area forcing your abs to not only work the way they were meant to work, but doing it at every conceivable angle.

Kettlebell training is interval training “on steroids”.

Interval training, usually done at the end of a workout, involves bouts of high intensity exercise (sprinting, bodyweight circuits, complexes, etc) followed by recovery periods.

Research has shown that training of this type creates an amazing fat burning response and will spare your hard-earned muscle.

Traditional Kettlebell training usually involves doing a series of full body exercises and movements continuously without any rest until we reach a certain time or until we finish our required number of repetitions.

These “circuits” or “drills”, as they are sometimes called, give us a more of challenge simply because we adding KB into the mix. The result is one of the gut wrenching interval sessions you’ve ever done in your life. And the beauty of it is the variety of movement that will reduce the amount of overuse that occurs with traditional sprinting on a track or bike.


Kettlebell training, although it’s history is rich in tradition, is the wave of the future. It’s the hottest 6-pack-abs generator of the moment and will definitely help you get those rock hard abs you’ve been looking for.


Forget the crunches and sit-ups watch the video for your six pack abs solutions with kettlebells.

The Kettlebell Exercises you are about to see are:

1 – Kettlebell Windmills


2 – Kettlebell Swings


3 – Around The World


4 – Renegade Rows


5 – Halo’s

To see the video and continue reading Please Go To 5 Kettlebell Revolution Exercises For 6 Pack Abs

Related Articles For Six Pack Abs:

1- Secrets For Getting Six Pack Abs

2 - For Six Pack Abs Goodbye Cardio

3 More Weight Loss Myths And Solutions

3 More Weight Loss Myths And Solutions

Yesterday Shawna and I gave you 3 weight loss myths. Today we are going to continue with 3 more myth’s, lies (however you want to look at it) when it comes to fat loss information. One of the reasons I wanted to start this site is all this misinformation about fitness and weight loss (particularly when it comes to women). I don’t know what it is but there is still so much nonsense (especially when it comes to workouts) with women’s fitness

Head over to Womens Fitness Lifestyle   Oh and guy's these myth's and solutions will work for you too.

Six Pack Abs Solutions Burn The Fat Feed The Muscle

How I Got "Ripped" Abs For The Very First Time

By Tom Venuto, NSCA-CPT, CSCS
www.BurnTheFat.com

I’ll never forget the very first time I got ripped, how I did it and how it felt. I’ve never told this entire story before or widely published my early photos either. Winning first place and seeing my abs the first time was sweet redemption. But before that, it was a story of desperation…

I started lifting weights for bodybuilding when I was 14 years old, but I never had ripped abs until I was 20. I endured six years of frustration and embarrassment. Being a teenager is hard enough, but imagine how I felt being a self-proclaimed bodybuilder, with no abs or muscle definition to show for it. Imagine what it was like in swimming class or when we played basketball in gym class and I prayed to be called out for “shirts” and not ‘”skins” because I didn’t want any one seeing my “man-boobs” and ab flab jiggling all over the court.

Oh, I had muscle. I started gaining muscle from the moment I picked up a barbell. I got strong too. I was benching 315 at age 18. But even after four years of successful strength training, I still hadn’t figured out this getting ripped thing. Muscle isn’t very attractive if it’s covered up with a layer of fat. That’s where the phrase “bulky” really comes from – fat on top of muscle. It can look worse than just fat.

I read every book. I read every magazine. I tried every exercise. I took every supplement in vogue back in the 80’s (remember bee pollen, octacosanol, lipotropics and dessicated liver?) I tried not eating for entire days at a time. I went on a rope skipping kick. I did hundreds of crunches and ab exercises. I rode the Lifecycle. I wore rubber waist belts.

The results were mediocre at best. When I made progress, I couldn’t maintain it. One step forward, one step back. Even when I got a little leaner, it wasn’t all the way. Still no ripped abs. When I played football and they beat the crap out of us at training camp, I lost weight, but STILL didn’t get all the way down to those elusive six pack abs. In fact, it was almost like I got “skinny fat.” My arms and legs lost some muscle but the small roll of ab fat was still there.

Why was it so hard? What was I doing wrong? It was driving me crazy!


My condition got worse in college because I mixed with a party crowd. With boozing came eating, and the “bulk” accumulated even more. At that point, the partying and social life were more important to me than my body. I was still lifting weights, but wasn’t living a fitness lifestyle.

Mid way through college I changed my major from business management to exercise science, having made up my mind to pursue a career in fitness. That’s when I started to feel something wasn’t right. The best word for it is “incongruence.” That’s when what you say you want to be and what you really are don’t match. Being a fitness professional means you have to walk the talk and be a role model to others. Anything else is hypocrisy. I knew I had to shape up or forget fitness as a career.

But after four years, I STILL didn’t know how to get ripped! Nothing I learned in exercise physiology class helped. All the theory was interesting, but when theory hit the real world, things didn’t always work out like they did on paper. My professors didn’t know either. Heck, most of them weren’t even in shape! Two of them were overweight, including my nutrition professor.

However, out of my college experience did come the seeds of the solution and my first breakthrough.
In one of my physical education classes, we were required to do some running and we were instructed to keep track of our performance and resting heart rates. Somehow, even though I was a strength athlete, I got hooked on running. After the initial discomfort of hauling around a not so cardio-fit 205 pound body, I started to get a lot of satisfaction out of watching my resting heart rate drop from the 70’s into the 50’s and seeing my running times get better and better. And then it happened: I started getting leaner than I ever had before.

The results motivated me to no end, and I kept after it even more. My runs would be 5 or 6 days a week and I’d go for between 30 minutes to an hour. Sometimes I had a circular route of about 6 miles and I would run it for time, almost always pushing for a personal record. When I finished, I was spent, drenched in sweat and sometimes just crashing when I got home. And I kept getting even leaner.

That’s when I started to figure it out. If you’re expecting me to say that running is the secret, no, that’s NOT it per se. I was thinking bigger picture. In fact, I noticed that my legs had lost some muscle size, so I knew that over-doing the runs would be counter productive, ultimately, and I don’t run that much anymore these days. But that’s how I did it the first time and I had never experienced fat loss like that before. The fat was falling off and I had barely changed my diet.
My “aha moment” was when I realized the pivotal piece in the puzzle was calories. It wasn’t the type of exercise, it wasn’t the specific foods and it wasn’t supplements. Today I realize that it’s the calorie deficit that matters the most, not whether you eat less or burn more per se, but in my case creating a large deficit by burning the calories was the absolute key for me.

These runs were burning an enormous number of calories. Everything I had done before wasn’t burning enough to make a noticeable difference in a short period of time. 10-15 minutes of rope skipping wasn’t enough. 45 minutes of slow-go bike riding wasn’t burning enough. Hundreds of crunches weren’t enough. I put 1+1+1 together and realized it was intensity X duration X frequency = highest the total calorie burn for the week. How much simpler could it be? It wasn’t magic. It was MATH!

It was consistency too. This was the first time in SIX YEARS I stuck with it. Body fat comes off by the grams every day – literally. Kilos and pounds of body weight may come off quickly, but they come back just as fast. Body fat comes off slowly and if you have no patience or you jump to one program to the next without following through with the one you started, you’re doomed. In six years, I had “tried everything”… except consistency and patience.

Then the stakes went up. I had finally gotten lean, but there was another level beyond lean… RIPPED! My buddies at the gym noticed me getting leaner and then they popped the question: Why don’t you compete? My training partner Steve had already competed 3 years earlier and won the Teenage Mr. America competition. Since then, I had been all talk and no walk. “Yeah, I’m going to compete one of these days too… I’m going to be the next Mr. America.” Days turned into weeks, weeks into months, and months into years. The only title I had won was “Mr. Procastinator.” Then finally, Steve and my other friends challenged me almost in an ultimatum type of way.

Well, the truth is, I set myself up for it with my big mouth and they called me out, so I would have been the laughing stock of our gym if I didn’t follow through.

The first time you do a real cut - all the way down to contest-ready - is the hardest. Not as much physically as psychologically, simply because you’ve never done it before. Doing something you’ve done before is no big deal. Doing something you’ve never done before causes uncertainty and fear, sometimes even terror! I was plagued with self-doubt the entire time, never sure if I was ever going to get there. It seemed like it was taking forever. But failure was not an option. Not only did I have an entire gym full of friends rooting me on, I had great training partner who was natural Mr. Teenage America! The pressure was on. I had to do it. There was no way out. No excuses.

Some other day, I’ll tell you all the details of the emotional roller coaster ride that was my first contest diet, but let it suffice to say, at that point, I still didn’t know what I was doing. It was only later that I went into “human guinea pig” mode with nutritional experiments and finally pinned down the eating side of the equation to a science (and gained 20 lbs of stage-weight muscle as a result).

In the late 1980’s, the standard bodybuilding diet was high carb, low fat. For that first competition, I was on 60% carbs – including pancakes, boxed cereal, whole grain bread, and pasta - so I guess you can toss out the idea that it’s impossible to get ripped on high carbs – although high carb is NOT the contest diet I use today. But it didn’t matter, because I had already learned the critical piece in the fat loss puzzle – the calorie balance equation. Understanding that one aspect of physiology was enough to get me ripped. It only got better later.

In the end, I took 2nd place at my very first competition, the Natural Lehigh Valley, and one month later, I won first place at the Natural New Jersey. Seven months later, the overall Natural Pennsylvania.
Looking back, was all the effort worth it? Well, my good friend Adam Waters, who is an accountability coach, teaches his students about using “redemption” as a motivator. Remember the Charles Atlas ad where the skinny kid got sand kicked in his face and then came back big and buffed and beat up the bully? That’s redemption. Or the dateless high school nerd who comes back to the 10 year class reunion driving a Mercedes with the prom queen on his arm? That’s redemption.

After all the doubt, heartache and frustration I went through for six years, I not only had my trophies, my abs were on the front page of the sports section in our small Pennsylvania town newspaper. The following year, I was on the poster for a bodybuilding competition… as the previous year’s champion. THAT’S REDEMPTION. You tell me if it was worth it.

There are 7 lessons from my story that I want to share with you because even if you have a different personal history than I do, these 7 lessons are the keys to achieving any previously elusive fitness goal for the first time and I think they apply to everyone.

1. Set the big goal and go for it. If your goal doesn’t excite you and scare you at the same time, your goal is too small. If you don’t feel fear or uncertainty, you’re inside your comfort zone. Puny goals aren’t motivating. Sometimes it takes a competition or a big challenge of some kind to get your blood boiling.

2. Align your values with your goals. I understood my values and made a decision to be congruent with who I really was and who I wanted to be. When you know your values, get your priorities straight and align your goals with your values, then doing what it takes is easy.

3. Do the math. Stop looking for magic. A lean body does not come from any particular type of exercise or foods per se, it’s the calories burned vs calories consumed that determines fat loss or fat gain. You might do better by decreasing the calories consumed, whereas I depended more on increasing the calories burned, but either way, it’s still a math equation. Deny it at your own risk.

4. Get social support. Support and encouragement from your friends can help get you through anything. Real time accountability to a training partner or trainer can make all the difference.

5. Be consistent. Nothing will ever work if you don’t work at it every day. Sporadic efforts don’t just produce sporadic results, sometimes they produce zero results.

6. Persist through difficulty and self doubt. If you think it’s going to be smooth sailing all the way with no ups and downs, you’re fooling yourself.. For every sunny day, there’s going to be a storm. If you can’t weather the storms, you’ll never reach new shores.

7. Redeem yourself. Non-achievers sit on the couch and wallow in past failures. Winners use past failures as motivational rocket fuel. It always feels good to achieve a goal, but nothing feels as good as achieving a goal with redemption.

Postscript: My journey continued. Since that initial first place trophy, I have competed as a natural for life bodybuilder 26 more times, including 7 first place awards and 7 runner up awards. And yes, I finally nailed down the nutrition side of things too. You can read more about that and the fat loss program that developed as a result at www.burnthefat.com

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Train hard and expect success always,

About the Author:

Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting:Fat Burning Diets And Workout Diet Reviews for my review of Burn The Fat Feed The Muscle

Six Pack Abs Solutions 21st Century Ab Training

This article and video takes you through the evolution of 21st century ab training.


You'll find 6 different ab exercises where the focus isn't on crunching or spinal flexion, but instead is geared towards providing a core workout that offers stabilization and resistance rotation.

Just because these ab exercises aren't your traditional crunches, doesn't mean that you won't get that great ab burning feeling following your workout.

These core exercises will still help build 6 pack abs, but in a much safer way that will reduce the incidence of low back pain.

The first ab exercise in the evolution of ab training is a simple plank.

This exercise needs to be mastered by beginners and those at risk of low back pain. The goal here is to work up to a 90 second to 2 minute hold in the plank position.

The next core exercise is the side plank or side bridge. A little more difficult than the regular plank, the trick here is to keep your body in a straight line and keep those hips raised.

Once you've mastered those ab exercises, try the plank with your elbows on the stability ball.

According to Men's Health magazine, this exercise works your abs 30% hard than a regular plank. To increase the difficulty of this ab exercise, try moving the ball further away from your body.

The fourth ab exercise to work your entire core is the stability ball jackknife.

Here, you will place your feet on the stability ball and your hands on the floor or elbows on a bench. Then you will bring your knees to your chest, while maintaining the plank position, and then return to the starting position.

Similar to the ab wheel, the next exercise in the evolution of ab training is the stability ball rollout.

Place the ball in front of you, with your hands on the ball, roll the ball out, stretching and maintaining your back in a straight line, and contract to return to the starting position.

The last ab exercise is a plank rotation.

When you take a regular plank and combine it with a side plank, the subsequent resisting rotation works to provide a total body workout.

So to perform this exercise you will start in the side plank position, and without moving your hips rotate to a regular plank, and then over to the opposite side plank position.

Continue to do this, while keeping your back straight and hips raised.

Crunches are old news. You just won't get the same total body benefits of this new type of training.

Try out these 6 ab exercises that will provide not only an exceptional core work, but a total body workout as well.





Visit Turbulence Training for my review of Turbulence Training and more TT workout videos.

And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site

For the most effective exercises to burn belly fat and get ripped abs vist:


Turbulence Training For Abs  This program usually costs $39.95, but you can start a 21-day trial for only $4.95. If you like it, you'll be billed the remaining $35.00 investment at the end of your 21-day trial period.

First Burn The Fat Then Have Six Pack Abs

One of the best ways to succeed is to model successful people. Instead of trying to re-invent the wheel, you copy a winning formula that already exists. This can short-cut your trial and error learning curve by months or even years. The problem is, where do you find a role model? Who do you trust? Whose advice do you listen to? If the success you want is a better body, then who better than a body transformation contest winner? (like the amazing champion you’re about to meet…)


On May 24th, we are opening registration for our Burn The Fat 2010 Summer Body transformation challenge. “Contest central” will be located at the Burn The Fat Inner Circle.

With this new challenge coming up, I figured it would be a perfect time to call upon our last year’s champions to pick their brains and find out how they achieved body transformations so amazing that it won them the title of Overall Burn The Fat Champion.

Today I’d like you to meet Hannah Mauck, 2009 Burn the Fat Holiday (winter) Challenge women’s champion. Hannah slashed 12 pounds, and burned off 6% body fat in just 7 weeks.

You can’t help but be amazed at the results you see in her before and after photos. But what the pictures don’t say is that Hannah is also a mom of three, ages 5, 3 and 1. She made her contest winning transformation even while taking care of her children, over the busiest time of the year, with the most temptations (the winter challenge ran from Thanksgiving through New Year’s!)

That really puts her achievement into a whole different perspective, not to mention it kills any excuses you might have about family obligations getting in the way.

We interviewed Hannah after her win and pulled out her top body transformation tips. Whether you’re planning to enter our upcoming summer Burn the Fat Challenge or you just want some body transforming tips for your own personal use, this advice is pure gold!

TOM: how do you think you pulled off such a great fitness transformation while you were managing a family and what would be your advice for other parents who might be worried about getting their pre-baby bodies back or who are concerned about not having the time to work out or make healthy food with kids running around?

HANNAH: Thinking I didn’t have time was exactly the reason I was in the predicament I was in, health and body-wise, in the first place. But when I found your Burn the Fat book and I read through, it really clicked with me. I knew that I could do it in a manageable amount of time.

All your techniques – the tracking, the accountability methods and the planning of the meals and workouts actually led me to having a lot more time, because I was more organized and I wasn’t trying to put something together at the last minute. I knew exactly what I would be doing and when I would be doing it.

Also, losing weight and spending the time working out has given me so much more energy and brain clarity, that actually, I have more free time. I’ve been able to get more done by investing time in working out. Not having time is not an issue once you actually focus on your goals. As far as getting my pre-baby body back, my body is better than before I had babies. So that’s not an excuse either.


TOM: It seems like you were pretty meticulous about what you were eating. How closely did you track your calories or your macronutrients, the grams of the protein, carbs and fat? If I read your journal right, you used some kind of electronic device to track everything. How did that work for you?

HANNAH: I did track pretty closely. I didn’t even know what a macronutrient was, by your definition, until a couple weeks into your program. Then I realized that was important. I started putting that data in and that really helped me to see where my downfalls were. It leads to a lot of accountability when you have to enter food.

Using the iPod for tracking was really great. I got that idea off the Burn the Fat Inner Circle forums, where somebody else was using a program on their iPod. It’s really convenient, because you can have it with you all the time and you can enter your data right away and you can actually make adjustments throughout your day by what you’ve eaten or haven’t eaten. That was really helpful for me.


TOM: Obviously, you got a lot leaner, so that revealed the muscles that might have been there already, but you definitely showed more muscularity in your after picture. This is where you can really help us out. You can help the “greater cause” for us: that is, convincing women to lift weights, when they think they’re either going to get bulky or unfeminine. What do you have to say about that now?

HANNAH: It’s not an easy task for women to put on muscle and you don’t look bulky even after you do. But I would also add that we all have different body types. Some of us are going to work out and we’re going to stay looking tall and lean and slender. Others are going to work out and we’re going to be a little bit more muscular naturally.

I think everyone should just embrace their fittest body and learn to be comfortable with their body type, whether you’re a little bit more muscular, or you’re more of the ectomorph or leaner type. I think my body type is a little more mesomorph – It’s a little easier for me to gain muscle, but that in no way added any bulk. We just become a little more defined.

The muscle showed once I lost the fat. But none of my measurements were bigger than before I started the challenge. So it did not, definitely did not add any bulk.


TOM: Some people get overwhelmed with the amount of information in the Burn The Fat book, let alone the huge archives we have at the Burn the Fat Inner Circle. Even though you were a relative newcomer to our community, you went right to work and picked it up so fast. What’s your secret? How did you learn all this so quickly and put all the information into practice so fast?

HANNAH: I think the key for me was timing. I stumbled onto an ad of yours on the internet for Burn the Fat, then very shortly after that, you announced the Burn the Fat Challenge over the 2009-2010 holidays. I felt like my babies were old enough and I just needed to get busy, so I was mentally very ready for a change at that point. So I do think you have to be ready to change. .

Then, enrolling, and being involved in that challenge was really the key for the implementation. The holiday challenge was 7 weeks so I didn’t have time to just say, “Oh, I’m going to read that later” or “I’m going to do that later.” I had a goal and a deadline and a challenge so I had to focus and read it and do it now. I think it was really the challenge that helped me to implement everything so fast.


TOM: You said that you had days with low energy and days you felt really hungry. That’s going to happen to just about everybody who has their calories reduced for fat loss. So what did you do, either physically or mentally, to stay on your eating plan even when you were hungry, and stay on your training plan even when you were tired?

HANNAH: One thing is I would tell myself that I’m in charge of myself, so I can have anything I want, as long as I wait 30 minutes. A lot of times, just delaying that instant urge to put something in my mouth would be enough to either make it to the next meal or realize I didn’t want it. Another thing was that being around kids and food all day long, I had to tell myself I wasn’t the garbage disposal. That may sound funny, but when you’re picking up food all day long, it’s easy to finish off the kids’ portions of this or that. So I put a halt to that and it really helped me. Drinking a lot of hot tea was another way that satisfied both my sweet tooth and cravings for other things.

As far as being tired, sometimes it was just mental and I pushed through it. I really saw a reward and felt more energy from just getting up and doing the workout. Other times, especially as a mom, I think you have to listen to your body and sometimes you need sleep. There were nights where I was up all night with a sick kid. The next day, I just allowed myself to sleep, or have a nap. That really helped with being able to recover and stay on track, because if I got overly tired, I was not able to make good judgment decisions, as far as what I was eating. Sometimes you just need to sleep.


TOM: In one of your very first challenge journal posts, you wrote, “Blechhh. I can’t believe I posted those pictures.” I know that posting before pictures takes a lot of courage. A lot of other women – and guys – in the challenge felt the same way, because I heard it from so many of them. People asked me, “Do we really have to post pictures to be in this contest?” So I’m curious: Looking back, how do you feel about having posted your before picture, when you can now put it next to your after picture?

HANNAH: At the time, I definitely thought I was insane. That’s not the type of thing I would have ever done or considered doing at that point. The pictures were almost what made me not do the challenge. But now, I feel like that was invaluable and I totally understand that requirement today. Measurements and numbers are great, but they’re hard to believe in your head. Being able to actually see the change in your body in a picture – that’s totally invaluable. I wouldn’t be able to believe the numbers without seeing the picture. The picture also really kept my feet to the fire. There was no way to hide what you really looked like with the pictures right there.

And the difference between pictures and the mirror??? HUGE. I can’t really even explain that. Something happens when you look in the mirror that does not happen when you look at a photograph. I don’t know what it is. I don’t know how our brains fool us that way. But I could look in the mirror all day long and not see what I can see from a photograph.


TOM VENUTO: For anyone who’s thinking about entering the next challenge and they’re terrified to take their picture and post it in the website, what would be your advice to them – coming from someone who felt the same way, but did it anyways?

HANNAH: I completely sympathize and I understand how hard it is. But it really is invaluable and it’s the best way to really admit where you’re currently at and to see the milestones you pass and be able to see the changes in your body. It’s definitely invaluable.


TOM: Our summer transformation contest is the big one – 98 days across the entire summer, but our winter contest only ran from Thanksgiving to the first week of January. You came down 6% body fat in those 7 weeks. To put that into perspective, for most people, it would take 12 weeks to drop 6% body fat. About a half a percent a week is typical fat loss. How did you get results that were so far above average and what is your advice for other people who want to make a “results not typical” transformation?

HANNAH: The first thing would be the goal setting techniques from your book. The goal card really helped me – just having that written down goal, instead of some vague idea that I needed to improve, kept me totally focused. Second was using feedback from measurements and actually tracking my progress numbers and being accountable to others on the forum. Third was the pre-planning of when exactly I would work out and what I would do, and menus that I would follow.

TOM : Do you think this whole Burn the Fat challenge changed your perception on how much you can transform your body in a short period of time, as in our 7 week challenge?

HANNAH: Absolutely. I had no idea it was possible. I’ve always looked at those ads, showing pictures of people changing and I thought like that was just a huge fake. I thought it really wasn’t possible and that it would take at least a year to see visible changes of long, hard, hard work, and that has always been a deterrent for me. So knowing that I can put in a concentrated effort for a certain amount of time and actually see visible results is really encouraging to me.

I feel like you could probably advertise the next challenge by saying that if you just finish the challenge and stick to your goals, you will achieve the untypical results, the above average results. Because so many of the finishers did, just by having the accountability of a challenge like this that you don’t have doing it alone. So many of them worked so hard and lost so much weight or changed their body composition so much. It was just amazing to see.


Burn The Fat Challenge if a mother of 3 can do it why not you?

Six Pack Abs Solutions Flatten Your Abs With Circuit Training

Circuit Training/Interval Training Workout Flatten Your Abs

Are you still stuck on the marathon aerobics workout nonsense?

Have you ever lost 10 lbs of Fat in a Month? I'm not talking weight loss I'm talking Fat Loss( there is a difference) but you knew that already.

Let me introduce you to circuit training. Read through this whole article use the sample workout at the end and you will be on your way to losing around 2 lbs of fat a week. As long as you are also eating clean but that is another article.

Many people simply don't get what circuit training is and that it can be beneficial for anyone. The reason most people don't get it is beacause some of the so called trainers out there don't teach it correctly.

If you have fallen for the marathon treadmill workouts will burn fat fast lie don't feel bad. You, me and thousands of others have also. But we are done with that now. Right?

"What is circuit training"?

The purpose of circuit training is to keep you moving by only allowing you to take minimal breaks between exercises. If you absolutely must rest( this will be based on your conditioning level), you can take 30 seconds to walk around and then start again. Whatever you do, don't stop moving.

Circuit training is completely different than traditional weight-training programs, but can provide a much greater boost to your metabolism than plain cardio. Circuit training, works because it causes you to keep pushing your body aerobically, while still challenging you anaerobically.

The Misconception About Circuit Training

If you're like many men, you probably think that circuit training is something a woman does with really light weights. This is probably because you associate no rest periods with light weights, and if you are trying to increase your strength, you likely think you need to be lifting as much weight as possible.

However, muscle responds to the total tension produced. If you use lighter weights, but are able to get in more sets during a certain period of time, you will produce the same -- if not more -- total tension and will stimulate your muscles to grow.

Try the follow program; you'll see, it will give you a run for your money.

Circuit Training benefits

First, it allows you to work your aerobic system while simultaneously working on your strength. Since you are constantly progressing through the workout, you will keep your heart rate up, getting much more out of it than guy who mindlessly logs all those miles on the treadmill.

Second, due to fewer rest periods, you will increase the amount of testosterone you release, which serves to help your muscles grow. While it is true that if you were to perform long aerobic sessions, your testosterone level would drop and you would start to release cortisol (which causes the body to break down muscle tissue), this workout won't take that long to complete. Therefore, you won't reach the time required to start this cortisol-releasing process.

Finally, since you will move through this workout quickly, you won't have to spend long hours in the gym, and you will be able to spend your time doing the things that you never seemed to have time for when you were making the gym your second home.

Try out this sample workout and decide if you still think circuit training is for girly men

The Sample Circuit Training Workout

This circuit training workout consists of 5 different exercises to be performed a total of six times. Perform 10 reps of each exercise before moving on to the next one. Once you have completed all six exercises, start the sequence over again.

Over time, you can gradually increase your number of reps to 20 per exercise; however, this is intense, so start slowly.

1) Mountain Climbers. While in the push-up position bring your left knee up to your chest, now do the same with the right leg. You may need to practice these a little to get a rythem and feel for mountain climbers. A great bodyweight exercise.

2) Pushups. Remember to keep your hands approximately at chest level in order to target the proper muscles. You may not know this (most people don't) but to really do push-ups correctly and get the most out of them keep your elbows close to your body.

3) Squats. You don't need to use weights ( but use them if you have them); If not do prisoner squats clasp your hans behind your head and squat down below parallel.

4) Barbell, Dumbbell or Kettlebell Cleans A fantastic total body workout in one exercise. One of my personal favorites.

5) Burpees. Start in a standing position, squat down and place your hands on the floor. Kick your legs out behind you, hold for a second, then bring your legs back to your hands. Next, explode off the floor, straightening up at the waist and jumping as high as you can. Land and bring your hands to the floor once again; this is one rep.


After completing all 5 exercises rest per your conditioning level( absolute begginner 90-120 seconds you will have to judge this for yourself). Work to decrease your rest times.


A Final Thought
Since this workout does not target all of the muscles in your body, it is still best to include a normal strength-training routine in your program. This will keep your body balanced and ensure you are still strengthening all the muscle groups.

Circuit is a great thing to include in your workout when you are feeling like you are reaching a plateau or you're just ready to try something new to kick-start your metabolism and kick your workout up a notch.

Since it is quite intense, only perform it twice a week and be sure to take at least one day off in between. To progress and keep stimulating your body, try incorporating different versions of each exercise, such as one-hand pushups or clap pushups, and turned-out squats or squat jumps.

Hopefully, by set five of this program, you will have a newfound respect for circuit training.

Six Pack Abs Solutions The Ultimate Secret To Rock Hard Abs

With this article, I want to show you why you might be struggling to lose that stubborn stomach fat that is covering up your abs. These are the main reasons most people just can not seem to get those six pack abs that everyone desires. If you haven't already seen me around online somewhere, I'm the creator of one of the most popular abdominals and fat loss programs on the internet.


So in this article I want to highlight for you the main points and strategies that I use to make this program one of the most effective programs in existance for fully developing your abdominals as well as getting rid of that stubborn stomach fat that is covering them up.

Pay attention, because once you get this stuff right and start using these techniques regularly, you'll be showing off your ripped abs in no time flat, whether it's at the beach, at the pool, in the bedroom, wherever... Just think how great it's going to feel when people are complimenting you on your washboard stomach!


Alright, here's what make's The Truth about Six Pack Abs different:

1. The main focus of this program is NOT abs exercises... And, better yet, this program consistently get's better results by NOT focusing on abs exercises!

I know that sounds counterintuitive, but the fact of the matter is that abs exercises are ok, and you do need to do a certain amount of them to develop the abdominals as best as possible. But to be honest, most people that are trying to get better looking abdominals waste WAY too much time training the abs directly. What you really need to focus on is burning off the extra fat that is covering them up.

Let's get this straight right now... Abs exercises do NOT burn fat away from your abs! This can only be accomplished through a much more effective full body training routine that maximizes both your metabolic response and your hormonal response to your workouts. This is the main focus of my Truth about Six Pack Abs Program.

Now don't get me wrong. It wouldn't be an abs program if I didn't show you the most effective exercises for developing your abdominals. I also give you detailed instructions and photos on how to do them right. But like I said, the main focus of this program is the secret method that I use to compile the full body training routines and maximize your fat burning effect.

This is the main reason that this program will be much more effective for you than any other abs programs you've ever tried before. You've got my word on that.

2. This program uses none of your typical boring monotonous cardio routines.

In fact, you don't have to do any typical cardio if you don't want to! I actually recommend against it.

Seriously, almost every program out there tells you that you must do endless cardio exercise regularly to lose the body fat that is covering your abs. Most of them tell you to do 30-60 minutes of cardio exercise 3-4 days/week in addition to your strength training routines.

The truth is that this is not only unnecessary, but it can actually be counterproductive if you're really trying to get as lean as possible, as quick as possible. I go into this in much more detail in the book, but basically this all comes back to the aspects of your metabolic rate, how much lean muscle you have, the hormonal response in your body from the exercise, and the residual calorie burn in the hours and days following your workouts. And normal boring cardio routines are all wrong when it comes to maximizing these effects!

Now you're probably thinking that since I'm against typical boring cardio routines, then that must simply mean I'm a proponent of interval training. Yes, as a matter of fact, I believe interval training is MUCH better than typical cardio.

However, I also use a special exercise combination and sequencing in my Truth about Six Pack Abs Program that gets even more powerful fat loss and muscle defining results than interval training. And that's saying something, because interval training kicks butt! You'll find out how this system works inside the program.

Want proof that you don't need typical long-duration steady-pace cardio?

Well, first of all, I actually took a course recently that was devoted to scientific research into why steady-pace cardio exercise is actually not that effective at strengthening the heart. The focus of the research basically boiled down to the fact that the heart needs to be trained in a wide variety of ranges to actually be truly strengthened and ready for all the various stresses that life throws at it. Not only that, but steady-pace cardio was also proven in the research studies to be far less effective in the long term at reducing body fat stores.

To give you a real life example... Personally, I haven't done what most people would label "cardio" in probably well over 5 years, and I'm actually leaner now and have a lower bodyfat % now than years ago when I did cardio regularly. Not only that, but my heart is in the best condition ever, as I now consistently have the resting heart rate of an elite athlete at about 50 bpm (remember that lower is better). My resting heart rate used to be in the mid to upper 60's years ago when I used to do typical cardio and strength training routines like most people do.

This improvement in both body fat % and reduced resting heart rate is the direct result of the unique training methods I used in developing the programs in The Truth about Six Pack Abs.


3. This program does NOT revolve around having to use supplements or "fat-loss" pills.


Trust me when I say that for the most part, about 95% of supplements are a complete waste of your hard earned money. I've been approached by supplement companies in the past looking for me to promote their products for them, and offering me a lot of money to do so. Well, you know what I do? I tell them to shove it! Seriously, I won't promote something to my readers that I don't honestly believe in.

The fact is, I've learned over the years through my own experience, as well as hundreds of my clients and friends experiences with supplements, that they are really just selling you the dream that their pill or powder will be some "magical" solution to your struggle with getting that lean ripped body that you've been wanting for years. In reality, most supplements do nothing at all to help you improve your body.

Don't get me wrong... I'm not totally bashing supplement companies, but like I said, about 95% of the products they promote are worthless, and won't create any noticeable changes in your body. I will admit that there can be a place for meal replacements for people that can't find the time to prepare or pack all of their real food meals. I also admit that I do think a high quality, fast digesting protein like whey protein can be useful to mix into your post-workout smoothies.

But the fact is that real food is always better for you than processed supplements (as long as you pick the right "real foods"). Anybody that tells you otherwise has either been brainwashed by all of the propaganda and super-hyped up ads that the supplement companies have spread throughout every magazine on the planet, or they have financial ties to selling supplements in some way themselves.

I have dedicated myself to not being lured into the lucrative world of selling supplements. Even though I could make a lot more money selling supplements than by selling my abs program, it's just plain against my morals to rip people off like that.

Frankly, it amazes me that most people are more willing to spend $30, $40, even $50 or more on a bottle of pills or powder than to spend $30 on a comprehensive training and nutrition guide like this Truth about Six Pack Abs program, which will set them up for life on training programs and dietary secrets that will keep them lean and ripped for life. The only thing that bottle of pills or powder is going to do is give you expensive urine! You make the choice.


4. This program does not revolve around using any fancy "ab machines" or "ab gadgets".

In case you were suckered into buying any of these worthless ab belts, loungers, rockers, or any other worthless ab gadget or machine, I have bad news... You were ripped off!

The truth is that most of these machines and gadgets are not the best way to develop the abdominal muscles. Sure, some of them may help a tiny bit with strengthening the abdominals, but they are far less effective than some of the best floor, hanging, and standing abs exercises.

Also, more importantly, virtually all of these abs machines, belts, and gadgets do absolutely nothing to burn fat off of the abdominal area!

Again, losing the fat that's covering up your abs can only be accomplished with a smart nutritional program, and a well designed progressional training program that increases your metabolism and stimulates your fat-burning hormones in your body. Achieving this is simple once you understand the secrets I reveal in the Truth about Six Pack Abs program.


5. This program does not include some sort of fad diet or gimmicky diet trend.

None of that here. I promise you won't be given any more crap about needing to eat "low-carb" or "low-fat", or low or high anything, for that matter. The nutritional secrets I reveal in this program go against all of the authors and companies out there that are trying to lure you in with another one of their gimmicks.

The fact is that they need to come up with some sort of different "angle", so that their diet program appears unique and gives the media something to talk about. That's why there's always some gimmick, like low-fat, or low-carb, or high protein, or the "colors diet", the "low glycemic index diet", the fasting diet, the cabbage diet, and so on.

Instead, I wanted to give you the truth about what it really takes to eat a nutritious diet that not only will have you burning off that stubborn belly fat, but will also have you feeling full of energy every single day. If you don't already feel energetic and alive every single day, then you are missing out, because it is an awesome feeling!

The great thing is that once you start eating balanced and healthy all the time, you virtually eliminate cravings altogether. Personally, I used to crave sweets constantly before I adopted the nutritious diet that I currently eat. Now, I can honestly say I can't remember the last craving I had. It had to be more than 5 years ago... no joke!

Not only that, but I actually enjoy everything I eat way more than I used to years ago when I ate a lot of junk. Does that mean that I never eat burgers, or pizza, or beer? Of course not... We all have a social life. In fact, there are actually very healthy ways and variations to preparing healthier burgers and healthier pizza that I occasionally use.

I hope this article has given you some insight as to where you may be going wrong with your exercise and nutrition plans in striving for those elusive abs. See below for more info on losing stubborn stomach fat and developing ripped six pack abs.


Check out the Truth about Six Pack Abs Program

Six Pack Abs 5 Odd and Effective Ab Exercises

Good Morning,

this morning I have a guest article from Craig Ballantyne of the  Turbulence Training program. This morning Craig is going to give you some of his favorite Abs exercises (and not a crunch in sight). Craig is also promoting the sale he has going on for his Turbulence Training for Abs program.

Don't worry about that right now read the article there are some great tips and surprises. You may take a very different (and more effective and efficient) approach on how to train your abs. When you go over to Craigs site (hit the link at the end) you can get some nice freebie workouts and video. Okay so enough from me. Here's Craig.

In the last week I've been asked three times on Facebook for my top 3 oblique exercises...so today I'm going to give you my top 5.

Is that okay if I give you 5 cool ab exercises instead of 3? Oh, and none of them involve useless pain-in-the-neck crunches.


Here they are...

1) Cross-Body Mountain Climbers

One of my favorite ab exercises in general, this provides an intense contraction in those muscles that show up on the beach running down into your swimsuit. These are eye-catching muscles...as you can see in my "so famous it's infamous" abs photo on my site.


2) KB or DB Renegade Rows

It doesn't matter if you use a kettlebell or flat/hexagonal dumbbells for this one, the renegade row requires an intense ab contraction to maintain proper form.


Both of these exercises are hard to describe but you can get them on DVD and do them with me here:


=>Turbulence Training For Abs dvds


3) Spiderman Pushups & Spiderman Climb Pushups

In the past 5 years I've made these two exercises extremely popular in the fitness world, and even though they are a push-up, they still both work your obliques extra hard.

4) High Rep DB Rows

Another "non-ab exercise", but high-rep dumbbell rows done with  perfect form and a challenging weight will give you tremendous soreness the next day.

I should mention that all top trainers now understand that the purpose of your abs is NOT to violently twist and crunch your torso, but instead to hold it straight and stable, RESISTING the rotation that "out of touch" trainers are telling you to do.

So with these ab exercises, not only are you getting a set of amazing abs and obliques, but you're also saving your back and neck from the pain that comes with crunches and situps.


5) Stability Ball Cross-Body Mountain Climbers

Finally, an advanced version of the regular cross-body mountain climber. This adds more upper body work but still does a number on your obliques and your six pack abs. This is another one you'll need to do with me on video.


* Honorable Mentions: *


a) Planks, Stability Ball Planks, & Side Planks


Not exciting but quite effective...& if you think these are "too easy", you ain't doin' them right. Research shows side planks to be more effective for your obliques than many traditional crunches.


b) Hanging leg raises & Chin-ups+Knee-ups


These are advanced movements, but they work your "lower abs"...and your lower abs are, as Dr. McGill explains, really just where your obliques insert onto the iliac crest...so that's why these are great oblique exercises as well.


c) Stability Ball Jackknives & Stability Ball Jackknife Rotations


These are similar to the cross-body mountain climber variations, although both legs move up together.

Again, words just can't do these exercises justice, and unfortunately I can't fly to everyone's house to take you through a workout.


That's why I've put together all of my favorite ab exercises, for both beginners and advanced in my complete Turbulence Training for Abs DVD program.

It's like having me in your home training you in person...and going through each and every rep of every exercise together.

And as part of my 35th Birthday Month, I'm celebrating by knocking another $35 off the price...or you can take advantage of the $35 payment plan here:

=> Turbulence Training For Abs

Get over to Craigs site quick and get your FREE 3 ab circuit workouts AND a video of the 3 best ab exercises to do at home. Hey who doesn't like free?
Your abs will thank you for it.    To your lean sexy summer abs

Turbulence Training For Abs

The Truth About Abs Online Video Training

6 Pack Abs Fat Burning Exercise Online Videos

Good Morning,

I wanted to let you know about an email I got from Mike Geary of The Truth About Abs program. Mike now has a special package of his fat burning abs program on video. Online video instruction as opposed to just reading a manual takes the guess work out of whether you are doing the fat burning exercises correctly.

Step-by-step EXACTLY how to do each exercise. One of the MOST important aspects of your fat burning success will be making sure that you do every fat burning exercise with correct form.

Inside the Truth About Abs Online Video VIP Access Area you'll also find:


•How to burn body fat and get lean lower abs faster by learning all of the unknown tricks on how to maximize your results from these extrememly effective fat burning exercises

•View every single exercise and example workout program via the online VIP Video Access.

•You also have the option to download any and all of the fat burning exercises and workout videos to your iPod!

•Every warm-up routine

•Every abdominal routine

•Every full-body fat burning workout routine

•The "Secret Weapon Fat Burning Exercises"

•Reduce your risk of injury by having one of the top Personal Trainers (and Physical Therapist) in the industry take you through perfect form on each exercise.

The Truth About Abs program is one of the best fat burning programs available today. If you are not familiar with it it isn't about doing endless ab exercises. What it is is about doing total body Fat Burning exercises in total body fat burning workouts.

Don't be fooled hopefully you know you can't spot reduce fat. You will never see you rabs by doing ab specific exercises. By doing total body fat burning exercises will you finally see your abs.

Now let me end with this Mike is offering a 70% discount on the fat burning video training with 2 different packages to chose from so go right now and check it out.

The Truth About Abs Fat Burning Online Video Workouts

Proven Six Pack Abs Solutions: Q & A How To Get That Six Pack Abs Look

A Q & A with Mike Geary on How To Get That Six Pack Abs Look

Strategies You MUST Know if You Ever Want to Stand a Chance of Getting a Flat Stomach with 6-Pack Abs


by Mike Geary, author - The Truth about Six Pack Abs, interviewed by Craig Ballantyne - CSCS, Men's Health Magazine Training Advisor


Below is an interview that Mike did with world-famous trainer and Men's Health Magazine Training Advisor, Craig Ballantyne as he grilled him on the top secrets for fat loss and six pack abs. Check it out...

CB: Mike, give us a brief background about yourself

MG: Sure Craig. Well, I'm currently a Certified Nutrition Specialist and a Certified Personal Trainer. I've been dedicated to improving my knowledge of fitness, both training techniques and nutrition aspects, for over 15 years now, and I never stop trying to learn more each and every day. I've also been a contributing writer for Muscle & Fitness Hers Magazine, and I'm the author of the popular internationally-selling book, "The Truth about Six Pack Abs" which has had hundreds of thousands of readers in over 150 countries currently.

I just love helping people with this area of their lives, as not only does it improve their outward appearance and confidence, but more importantly, improves how they feel and their internal health, helping them to live longer and healthier lives. It's something I'm very passionate about.

CB: Okay, so where does the average man or woman go wrong when it comes to training abs?

MG: Ok, most people are probably going to be surprised with this answer. In their quest for 'six pack abs', the biggest mistake I see people making is wasting WAY too much of their time training their abs directly... pumping away with all kinds of different abs-specific exercises.

I'm sure you know what I'm referring to. The person is trying so hard to get those abs to show, that they're spending almost all of their time in the gym with hundreds of reps of various crunches, leg raises, twisting exercises, etc. 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.

After all, losing the stomach fat that is covering the abs is the MOST important aspect for most people to finally be able to make their abs visible. Unfortunately, pumping away with hundreds of crunches and leg raises does NOT cause much of a metabolic or fat burning hormonal response. This is the main focus of my Truth about Six Pack Abs book... full body training programs and proper nutrition to strip off that stubborn belly fat and reveal the six pack that's hiding underneath!

Of course it wouldn't be an abs book if I didn't focus on ab development too, but I make sure firstly that the most important concepts for lasting body fat reduction are understood.

CB: Do you see any gender differences in mistakes they make? And more importantly, do you see any gender differences in the response to various types of ab training?

MG: To be honest, I don't really see any need for men or women to train differently. Bottom line... the best exercises are the best exercises regardless of gender.

However, in regards to mistakes I see between genders... Yes, I tend to see women more often are deathly afraid to use weight training with anything but really light weights. That is a shame, because THE most effective way to gain control over your body fat for life, is to maximize your lean muscle that your body carries, as well as working that muscle hard through intense resistance exercise regularly.

It's important for women to realize that regular strength training using heavier resistance will NOT "bulk them up" (as long as caloric intake is controlled), but rather is one of the key secrets for losing body fat and staying lean year-round. As a matter of fact, some of the leanest females that I've trained over the years are the ones that aren't afraid to work hard with the weights.

I also notice that most women (and a lot of guys too) spend way too much time with slow cardio exercise. This is simply not necessary, and the way I combine high intensity resistance training into full body routines provides enough of a "cardio" workout in itself usually. We'll get back to this in a minute though.

CB: What about ol' school sit-ups? Do you use these? Are they good, bad, or does it "depend"?

MG: Sit-ups are a controversial topic. I don't think they're good or bad per se, but rather "in between". I didn't include them in my program. I simply don't feel they are necessary, and I think there are much more effective abs exercises to focus on. Personally, I almost never do sit-ups except occasionally for a little variety every now and then.

CB: Give us a weekly sample ab training program. How many days per week? What are a couple of the best exercises you'd pick? How many sets? Reps? Rest?

MG: Well, first I'd like to point out that the full body movements that make up the majority of my programs indirectly work the abs and the entire "core" area to a fairly decent extent. However, I do include abs-specific exercises into the routines generally about twice per week. The "abs-specific" portion of the workouts generally only take about 5 minutes at most with very little rest between exercises.

Once people are past the beginning phase of gaining some initial ab strength, I try to get them away from the exercises that are too easy, where someone can do 50 or 100 reps, as is frequently common with standard crunches. Instead, I like to focus on higher resistance exercises that actually stimulate the muscle fibers to a much greater degree. One example of a higher resistance abs exercise is hanging leg raises with a proper "pelvic curl up".

It's funny but usually someone that has been wasting so much time with hundreds of reps of crunches can usually only do a few solid reps when they first attempt some of these higher resistance exercises. We also make sure not to neglect some rotational movements, as well as some work for the deeper muscles like the transversus abdominis.

CB: What do you use for burning fat, intervals or slow cardio? Or both? Any gender differences here? Or differences between fitness levels (beginner vs. advanced)?

MG: In most cases, my answer is definitely intervals... or as I like to call it "variable intensity training". In general, I think slow steady pace cardio is a waste of time, especially if the goal is lasting fat loss.

I think people need to get away from this thinking about "fat burning zones" and calories burned during the actual workout, and look at the bigger picture of what you're doing in your workout to stimulate the greatest metabolic response in your body... and the best metabolic and hormonal response is achieved through variable intensity training and strength training, not slow steady-pace cardio.

Now I will say that if someone is really deconditioned and can't handle higher intensity exercise routines just yet, this still doesn't mean that they can't simply use lower intensity routines, but still use it in a "variable intensity" fashion, by alternating between higher and lower exertion levels throughout the workout.

CB: And finally Mike, 1 or 2 of your top secret nutrition tips for carving out those abs. Open your vault of info!

MG: Well Craig, I think you'd agree that there has never been a more confusing time regarding proper nutrition for consumers. Every so called "expert" out there seems to disagree and contradict each other on what's the best way to eat for fat loss and overall good health.

One of the most important messages I try to teach my readers in this world of heavy confusion is that your diet doesn't need to conform to any of the fad diets... you don't need to go "low carb" or "low fat", or high or low anything for that matter to be successful in losing enough body fat to get lean enough to be able to see your abs. I like to try to simplify things for my readers. I think that balance is the key to success along with eating a diet that is made up of nutrient dense foods in their natural state (as unprocessed as possible).

In general, it is the heavy processing of foods that makes it wreak havoc inside our bodies. Most foods in their natural unprocessed state are inherently good for us. Of course there are always exceptions... a salad of poison ivy leaves is "natural and unprocessed" but certainly would not be good for us!

I'll leave your readers with a couple of the most important aspects of nutrition that help to get you lean for life...

1. Get enough quality protein in the daily diet - not only does it have a higher thermic effect than carbs and fat (so you burn more calories digesting it), but it also creates satiety so your hunger is satisfied longer. Plus it's a building block for maintaining and building lean muscle... And remember that the amount of lean muscle you carry is one of the main factors for controlling your metabolism.

2. Think fiber! When it comes to carbs, make sure that almost all of your carbohydrate intake is from higher fiber sources like vegetables, fruits, and high fiber unrefined grains. Try to avoid refined sugars and refined grains as that is one of the main reasons so many people struggle with body fat. I personally don't eat many grains as I prefer to get most of my carbs from veggies and fruits, but I do use sprouted grain breads fairly regularly too.

I generally recommend looking for carbohydrate sources that have at least 2-3 grams of fiber per each 10 grams of total carbs. Remember that fiber helps fill you up and also slows down the glycemic response of the foods you eat, all beneficial for getting lean.

3. Don't be afraid to eat fat! Many people try to go way too low on their fat intake and this can negatively affect hormone levels in your body as well as causing more cravings. Try to eat enough healthy fats daily.

Good sources are all nuts and seeds, nut butters, avocados, olive oil, organic meats and eggs, coconuts and virgin coconut oil. On that note, saturated fats from tropical oils are VERY misunderstood, even by many nutritionists and other health professionals. Yes they are composed highly of saturated fats, but are actually beneficial (but that's way beyond the scope of this article).

4. Avoid the two worst things in our food supply at ALL COSTS:

•artificial trans fats from margarines, shortening, and hydrogenated oils that are in most processed foods and deep fried foods
•high fructose corn syrup, which is in almost all sweetened products on the market
Again, if you avoid processed foods, it becomes easy to avoid these two worst offenders in our food supply.

I always contend that once you get a handle on these 4 main points of your diet detailed above, the rest starts to take care of itself as you gain control over your appetite, blood sugar levels, hormone levels, etc. It all falls into place, and you eventually gain total control over how lean you want to get.

Get more at How To Get That Six Pack Abs Look

The Truth About Six Pack Abs - Proven Permanent Results

So exactly how long has it been since you have seen your Abs?

Yikes!! Really that long? Oop's sorry.

Six Pack Abs If You Are Not Using Total Body Workouts Your Wasting Your Time

Six Pack Abs most people want them and many ads and websites make incredible claims on how to get them. Total body workouts are the fastest path(along with a healthy eating plan) to lose that unhealthy excess body fat once and for all.

This lens is all about The Truth About Six Pack Abs program developed by Mike Geary. The program that dares to be different and gets great results in total body conditioning and weight loss which in turn is what gets you those six pack Abs.


Never fear gang help is here. If you want to learn the truth about how to get 6 pack abs read on.

Mike teaches total body workouts. If you know anything about training you know that you can't spot reduce your waistline or any other body part. Only by using total body workouts will you lose that unwanted body fat and have six pack abs to show, that butt will be firmer and you will be toned, fit and healthy.

No fancy diets but learn to eat clean for faster and permanent weight loss.

As you read on, I'll tell you more about how you can have Six Pack Abs and how by doing total body workouts you will start to see almost immediate results.

Get 6 Pack Abs And Lose Body Fat With Total Body Workouts

The Ultimate Secret of How to Achieve the Body You Want By Mike Geary

I ask you to have an open mind and accept some ideas I'm going to throw at you today. If you can take full grasp of these ideas, take my word that this will be the most powerful secret you've ever discovered for attaining your weight loss goals, lose that unwanted body fat, finally see those six pack abs and get the exact body that you desire.

I'm basically going to take the concepts from the hit movie "The Secret" and show you how to apply it towards your fitness, weight loss and exercise goals.

Keep in mind that this "ultimate secret" has nothing to do with our normal discussions of reps and sets. It has nothing to do with calories or fat or protein. It has nothing to do with cardio training or abs exercises. But once you discover the "Secret", you will be on your way to the body of your dreams, or any other goals that you have in your life, for that matter

Six Pack Abs Tips And Tricks - How To See Your Abs And Lose Body Fat

Here's the deal:

The key is that Mike focuses on the REAL techniques that are going to get you lasting results, and teaches you how to avoid all of these "quick-fix" scams and gimmicks that are all over the infomercials and the internet these days.

Several of the mistakes that Mike see's every day where people are going wrong in their fat loss attempts are:

1. Most people are wasting too much of their time doing hundreds of reps of ineffective abs exercises like crunches, situps, and other "abs pumping" exercises in their attempt at losing stomach fat and trying to get that six pack abs look.

Mike has discovered that there are certain highly effective non traditional abs exercises, exercises that stimulate your metabolism much better, and increase your fat burning hormone levels much more. These exercises that Mike outlines are the best of the best for weight loss, getting rid of that unwanted body fat, having six pack abs and getting a lean, chiseled body.

Surprisingly to most, the majority of these most effective exercises for stomach fat loss are NOT "abs-specific" exercises but total body workouts. Not only that, but Mike shows you how to combine and sequence them to get the best metabolic and weight loss results possible, changing the shape of not only your abs but your entire body.

2. Most people are wasting way too much time doing hours upon hours of boring monotonous cardio and ab exercises.

Mike has researched this topic extensively, including an entire course he's taken comparing different modalities of cardiovascular exercise. After all of this research, he has come to the conclusion that the majority of people out there are not doing the right types of cardio exercises. In fact, most people may actually be inadvertantly decreasing their metabolic rate by doing too much of the wrong types of cardio!

The strategies that Mike reveals in his program go beyond "interval cardio" too.

3. Most people are failing miserably with fad diets.

Mike reveals exactly why most low-carb or low-fat diets are actually working against what your body needs to become lean and ripped and maintain it for life! Mike shows you exactly how to stop falling for the gimmick diets and finally develop a truly healthy eating style that you can actually enjoy for life without being overly restrictive. It's actually easier and more enjoyable than you believe!


It's Not Too late $4.95 Gets You Full Access To The Truth About Six Pack Abs

Click here to download your $4.95 Full-Access Belly Fat Banishing Trial Offer

Now's your chance to change! stop making the same food mistakes and exercise mistakes for years to come... You'll only continue to struggle with stubborn belly fat for life. get the lean sexy body you've always wanted, with nothing to risk but a simple $4.95 entry fee.


The 3 Best Abdominal Exercises that Are Not Traditional Ab Exercises
by Mike Geary

Instead of the typical ab exercise 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.

I'm going to show you an example today of one of my favorite ab workouts that doesn't include any direct ab exercises at all. It's in a tri set formula ( similar to a superset but alternating between 3 exercises).

1A. Renegade Dumbell Rows

1B. Front Squats using a Barbell

1C. Mountain Climbers

A good set and rep sheme would be 3-4 sets of 8 reps for each exercise or more sets for less reps such as 5 sets of 5 reps for each exercise. Mountain Climbers ca be done for a time interval ( such as 30 seconds) instead of reps.

Renegade dumbell rows are done starting in the pushup position with your hands on 2 dumbells. You then row one dumbell up while stabilizing your body with the other arm. Bring the dumbell back to the ground while stabilizing with the other arm. This stabilizing effect during the rows creates incredible work for your entire midsection core area.

Front squats are done similar to back squats, however with the barbell in front of your body at shoulder level. If you are not used to them front squats take alittle practice to get your form down. Although mostly a leg exercise your abs are the stabilizing muscles and get an incredible workout.

Mountain Climbers are done by starting in the pushup position then shuffling your feet in and out so that your knees are moving in and out under the chest and then back out to the starting position. Mountain climbers are a total body workout all on their own.

After each exercise rest for about 30 seconds before starting next exercise. Rest about 1-2 minutes after each tri-set.

No direct ab exercises but one of the best ab workouts you will ever have. Try it and you'll see what I mean!

If you are tired of failing to get that six pack abs look consider losing the traditional ab exercises and bogus ab gadgets and machines and find out the real fat loss for abs truth.

How To Get That Six Pack Abs Look


*Total Body Workouts For Six Pack Abs And A Killer Weight Loss Workout*

This workout comes courtesy of Mike Geary of The Truth About Six Pack Abs (sadist) I say that kiddingly Mike is one smart dude and really knows his stuff.

Mike is the guy I learned about total body workouts from. He teaches total body training for a total body weight loss transformation. Check this workout out.

This Was One Killer Workout! The story is being told by Mike.

The other day I was in the mood to mix things up a little with my workouts and it was a nice sunny day, so I decided to skip the gym and take my workout outside for the day.

So I packed up my two 53-lb kettlebells and headed to a local park that also has a nice hill that a lot of local people go to for running hill sprints.

I've gotta tell you, the workout I came up with was pretty simple, but thoroughly kicked my a**! If you're interested in a high intensity workout that'll strip off body fat fast, keep in mind the format of this workout and use the same or similar exercise s based on what you have available.

Note: I used kettlebells, but you can also use dumbbells if you don't have kb's.

Here's what I did:

The workout was done in circuit fashion where I moved to the next exercise with little to no rest.

1a. kettlebell double clean & presses (both arms simultaneously)
1b. kettlebell 2-arm bent over rows
1c. kettlebell 2-arm swings
1d. hill sprint up/down twice

8 reps of each exercise; repeated circuit 10X

I did 8 reps of each exercise and moved almost immediately to the next exercise in each circuit. After each circuit, I rested about 2 minutes until I caught my breath and felt ready for the next round.

I kept repeating this circuit until I did 10 sets total of each exercise. All said and done, I think the workout took me about 45 minutes... and holy crap was I drenched in sweat and whooped!

Warning: unless you're in top shape, do NOT attempt 10 sets of this type of workout... it is VERY tough and that's a high volume of work unless you're already accustomed to higher intensity workouts. Just attempting 3 or 4 sets the first time you try this will usually whip most trainees.



What The Truth About Six Pack Abs Does Not Include

1. The main focus of this program is NOT on abdominal exercises... And, better yet, this program consistently get's BETTER results by NOT focusing on ab exercises!

2. This program uses none of your typical boring monotonous marathon cardio routines.

3. This program does NOT revolve around having to use supplements or "fat-loss" pills.

4. The truth about six pack abs program does not revolve around using any fancy "abdominizer machines" or "ab gadgets".

5. This program does not include some sort of fad diet or gimmicky diet trend.


Read This Testimonial From One Of Mike's Clients

The Truth About Six Pack Abs

"Hi Mike. I have just recently started your program and i LOVE it so much. I just wanted to tell you how fantastic I think your approach and lay out to losing stomach fat is. I'm already feeling the effects of your workouts. My body feels firmer and fitter and I look forward to the sweat.

Truth be told I was BORED TO TEARS with our usual routine at the gym. Not to mention it wasn't really getting my stomach flat!! I love your approach cause it explains everything, and I am a person that needs to know the reasons for why I am doing what I am doing! I like the variety and the shorter workouts, as apposed to the long boring workouts and repetitive isolating exercises I used to do.

Following your program I am certainly getting the heart pumping and the sweat is flowing like I've never felt before. It feels great. Thanks, and I will keep you posted!"

-Michelle Smith, Ontario, Canada


Another Testimonial on Using The Truth About Six Pack Ab's

Hi Mike

I was searching for a program to genuinely help me lose unwanted body fat and get six pack abs. I came across your website and the money back guarantee you offered suggested to me that you believed in what you were offering & not just interested in selling your e-book. Anyway, I made the purchase on the basis that I'd give it a try and if it wasn't any good I'd ask for my money back.

Before I started with the program I weighed 80kg and my waist size was 42 inches. After 11 weeks I still weigh about 80kg but my waist size is now 35 inches. A loss of 7 inches in 11 weeks! Since my weight stayed about the same, that means I gained muscle while losing 7 inches of unwanted body fat fat from my waist!

My strength and energy are also improving each week and I'm lifting heavier weights as I progress. Family and friends that haven't seen me in weeks can't believe how much leaner and slimmer I look now.

I'm really glad that I bought your e-book and stuck to the programs. I still have a little more body fat to lose, but I can already tell that visible six pack abs are just a few more weeks away!

Thank you for all the advice and words of motivation. The Truth About Six Pack Abs Delivers just what was promised. This entire experience is far more than what I was expecting for my money!

Regards, Imtiaz Girach, UK

Our Weight Loss and Exercise Q & A with Mike Geary The Truth About Abs


CB: Okay Mike, so where does the average man or woman go wrong when it comes to doing ab exercises?

MG: Most people are probably going to be surprised with this answer. In their quest for 'six pack abs', the biggest mistake I see people making is wasting WAY too much of their time training their abs directly... pumping away with all kinds of different ab exercises.

I'm sure you know what I'm referring to. The person is trying so hard to get those abs to show, that they're spending almost all of their time in the gym with hundreds of reps of various crunches, leg raises, twisting exercises, etc. 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.

After all, losing the stomach fat that is covering the abs is the MOST important aspect for most people to finally be able to make their abs visible. Unfortunately, pumping away with hundreds of crunches and leg raises does NOT cause much of a metabolic or fat burning hormonal response.

This is the main focus of my Truth about Six Pack Abs book... total body workouts programs and proper nutrition to strip off that stubborn belly fat and reveal the six pack abs that are hiding underneath!

Of course it wouldn't be an abs book if I didn't focus on ab workouts too, but I make sure firstly that the most important concepts for losing unwanted bodyfat are understood.

The Shocking Truth about Dietary & Saturated Fats

Dietary & Saturated Fats

To start, eating an adequate supply of healthy dietary fats is vitally important to your overall health. Fats are one of the main components in all of the cell membranes throughout your entire body.


Body Part Isolation vs. Complex Movements in Strength Training

Working as a fitness professional, there is one type of question I get all the time that shows that many people are missing the big picture regarding the benefits of strength training. This popular question usually goes something like this:

"What exercise can I do to isolate my _______ (insert your muscle of choice - abs, quads, biceps, triceps, etc)?"

It doesn't matter which muscle someone is asking about, they always seem to be asking how to 'isolate' it. My first response to this question is always - "Why in the world would you want to isolate it?"

The first thing I try to teach my clients is that the body does not work well in muscle isolation. Rather, it works better in movements along a kinetic chain; that is, large portions of the body assist other portions of the body in completing a complex movement. In fact, there really is no such thing as true muscle isolation. There is almost always a nearby muscle group that will assist in some way with whatever movement you are doing. However, this article compares attempting to 'isolate' body parts via single-joint exercises to the much more effective strategy of performing multi-joint complex movements.

When you attempt to 'isolate' muscles by performing single-joint exercises, you are actually creating a body that is non-functional and will be more prone to injury. Essentially, you are creating a body that is a compilation of body parts, instead of a powerful, functional unit that works together.

Now if you really want to end up hobbling around in a body bandaged up with joint problems, tendonitis, and excess body fat, then by all means, continue trying to 'isolate' body parts. On the other hand, if you would rather have a lean, muscular, injury-free, functional body that works as a complete powerful unit to perform complex movements (in athletics or even everyday tasks), then you need to shift your focus away from muscle isolation.

Believe me, focusing on how well your body functions will give you the side effect of a body that looks even better than it would have if you focused on muscle isolation. For example, take a look at the physiques of any NFL running backs, wide receivers, or even world class sprinters. Trust me when I say that these guys pretty much NEVER train for muscle isolation (their strength coaches wouldn't be crazy enough to let them), yet they are absolutely ripped to shreds! Just look at guys like Maurice Green or Terrell Owens and tell me who wouldn't want a physique like those guys.

Another benefit to moving away from the 'muscle isolation' mindset to a more 'complex movement' mindset using a total body workout is that you will find it much easier to lose body fat. The reason is that by focusing more on multi-joint complex movements 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.

Let's look at an example. The machine leg extension is a single joint exercise that works mainly the quadriceps, can potentially cause knee joint instability in the long run, and doesn't even burn that many calories. On the other hand, exercises like squats, lunges, step-ups, and deadlifts are all multi-joint complex movements that work hundreds of muscles in the body (including the quadriceps) as a functional unit, create more stable and strong joints in the long run (when done properly), and also burn massive quantities of calories compared to the single-joint exercises.

If you're interested in discovering more ways to create a body that looks as good as it functions, pick up a copy of my innovative book The Truth About Six Pack Abs
Text module Give your module a title. Titles can only be one line, so keep it short. Give your module a subtitle. Enter your text below. The limit is 10,000 characters. Body Part Isolation vs. Complex Movements in Strength Training

by Mike Geary - Certified Nutrition Specialist, Certified Personal Trainer

Six Pack Abs For 2009 Start Now It's Never Too Late

Is this program more for muscle building or losing body fat?

The answer is that the concepts taught within the program can be applied to either fat loss or muscle building with some slight modifications and tweaks. However, I developed most of the details within this program to address the MAIN PROBLEM that 99% of people are facing as to why they cannot see their abdominals, and that is... losing the stubborn stomach fat that is covering up the abs.

What types of training ideas will I learn in this program? Is it only about ab exercises or total body workouts as well?

As I mention in my letter on the home page, I do provide full descriptions and photos of all of the most effective abdominal exercises in existance (as well as which ones to avoid), but one of the main points I try to drive home within the program is that the abs-specific exercises are actually the LEAST important part of the program to actually get rid of the belly fat that is covering up your abs.

The majority of the program focuses on total body workouts as well as strategic exercise combinations and sequencing that increases the metabolic rate and stimulates a fat-burning hormonal response in your body. I also detail a full-blown section on nutritional strategies and a fully comprehensive dietary plan that will actually have you enjoying food again and getting and staying lean for life.

Now these are the 2 most important aspects of the program that make it one of the most successful abdominal fat loss programs on the internet today with customers in over 100 countries around the world.

Is this program designed for men or women?

Who says that men and women need to train or eat differently to get lean? The truth is that they DON'T. The bottom line is that the best exercises for increasing the metabolism and stimulating the fat-burning hormones are the best exercises regardless of gender. The only thing that is going to change is that in general, the females will require fewer calories, and usually use lighter weights than the men, but the fact remains that the best training and nutrition strategies apply equally to both genders.

To be honest (and I explain this in more detail within the program), one of the main reasons that so many women struggle to make progress is that they aren't training the right way to increase their metabolic rate and trigger the proper hormonal response from exercise. The majority of women spend WAY too much time with monotonous endless cardio routines, and tiny little 3-lb barbie weights. This kind of training will get you NOWHERE!

In the program, I teach you ladies how to do this right without having to worry about "bulking up" as it seems that almost all women are afraid of this.

Six Pack Abs; The Ultimate Hard Body Exercise Total Body Composition Change - The Truth About Abs


The Ultimate Hard-Body Exercise

As you may have already discovered, the squat is at the top of the heap (along with deadlifts) as one of the most effective overall exercises for stimulating body composition changes (muscle gain and fat loss). This is because exercises like squats and deadlifts use more muscle groups under a heavy load than almost any other weight bearing exercises known to man. Hence, these exercises stimulate the greatest hormonal responses (growth hormone, testosterone, etc.) of all exercises.

The Truth About Six Pack Abs

In fact, university research studies have even proven that inclusion of squats into a training program increases upper body development, in addition to lower body development, even though upper body specific joint movements are not performed during the squat.

Whether your goal is gaining muscle mass, losing body fat, building a strong and functional body, or improving athletic performance, the basic squat and deadlift (and their variations) are the ultimate solution.
Text module Give your module a title. Titles can only be one line, so keep it short. Give your module a subtitle. Enter your text below. The limit is 10,000 characters. The Ultimate Hard-Body Exercise

As you may have already discovered, the squat is at the top of the heap (along with deadlifts) as one of the most effective overall exercises for stimulating body composition changes (muscle gain and fat loss). This is because exercises like squats and deadlifts use more muscle groups under a heavy load than almost any other weight bearing exercises known to man. Hence, these exercises stimulate the greatest hormonal responses (growth hormone, testosterone, etc.) of all exercises.

The Truth About Six Pack Abs

In fact, university research studies have even proven that inclusion of squats into a training program increases upper body development, in addition to lower body development, even though upper body specific joint movements are not performed during the squat.

Whether your goal is gaining muscle mass, losing body fat, building a strong and functional body, or improving athletic performance, the basic squat and deadlift (and their variations) are the ultimate solution. characters used SaveCancel



The Truth About Six Pack Abs Abs
Everybody Wants Them Here is How You Get and Keep Them

So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for "miracle" fat loss products?

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 yourstomach 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 nutritious diet full of unprocessed natural foods with a properly designed strategic 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.


The Truth About Six Pack Abs

The Absolute Truth On How to Get Six Pack Abs and Lose Unwanted BodyFat


But what exactly is "cardio"? Most people would consider cardio to be pumping away mindlessly on a treadmill, riding a stationary bike, or coasting on an elliptical machine, while watching the TV screen at their state of the art gym. This is what I call "traditional cardio". Hmmm, no wonder the majority of people get bored with their workouts and give up after a couple months without seeing results.

*Do You Want To See Your Abs?*

Diet Tips For Abs - Fat Loss For Six Pack Abs by Mike Geary

The Truth About Six Pack Abs

In this article, I've posted the "diet tips for six pack abs" portion of our interview we recently did. Enjoy! Here it is...

CB: And finally Mike, 1 or 2 of your top secret nutrition tips for carving out those six pack abs. Open your vault of info!

MG: Well Craig, I think you'd agree that there has never been a more confusing time regarding proper nutrition for consumers. Every so called "expert" out there seems to disagree and contradict each other on what's the best way to eat for fat loss and overall good health.

One of the most important messages I try to teach my readers in this world of heavy confusion is that your diet doesn't need to conform to any of the fad diets... you don't need to go "low carb" or "low fat", or high or low anything for that matter to be successful in losing enough body fat to get lean enough to be able to see your abs. I like to try to simplify things for my readers. I think that balance is the key to success along with eating a diet that is made up of nutrient dense foods in their natural state (as unprocessed as possible).

In general, it is the heavy processing of foods that makes it wreak havoc inside our bodies. Most foods in their natural unprocessed state are inherently good for us. Of course there are always exceptions... a salad of poison ivy leaves is "natural and unprocessed" but certainly would not be good for us!

I'll leave your readers with a couple of the most important aspects of nutrition and diet that help to get you lean for life (and have any chance of getting those abs to show)...

1. Get enough quality protein in the daily diet - not only does it have a higher thermic effect than carbs and fat (so you burn more calories digesting it), but it also creates satiety so your hunger is satisfied longer. Plus it's a building block for maintaining and building lean muscle... And remember that the amount of lean muscle you carry is one of the main factors for controlling your metabolism.

2. Think fiber! When it comes to carbs, make sure that almost all of your carbohydrate intake is from higher fiber sources like vegetables, fruits, and high fiber unrefined grains. Try to avoid refined sugars and refined grains as that is one of the main reasons so many people struggle with body fat. I personally don't eat many grains as I prefer to get most of my carbs from veggies and fruits, but I am a bit of a fan of sprouted grains. I generally recommend looking for carbohydrate sources that have at least 2-3 grams of fiber per each 10 grams of total carbs. Remember that fiber helps fill you up and also slows down the glycemic response of the foods you eat, all beneficial for getting lean.

3. Don't be afraid to eat fat! Many people try to go way too low on their fat intake in their diet and this can negatively affect hormone levels in your body as well as causing more cravings. Try to eat enough healthy fats daily. Good sources are all nuts and seeds, nut butters, avocados, olive oil, organic meats and eggs, coconuts and virgin coconut oil. On that note, saturated fats from tropical oils are VERY misunderstood, even by many nutritionists and other health professionals. Yes they are composed highly of saturated fats, but are actually beneficial (but that's way beyond the scope of this article).

4. Avoid the two worst things in our food supply at ALL COSTS:

*artificial trans fats from margarines, shortening, and hydrogenated oils that are in most processed foods

*high fructose corn syrup, which is in almost all sweetened products on the market

Again, if you avoid processed foods, it becomes easy to avoid these two worst offenders in our food supply.

I always contend that once you get a handle on these 4 main points of your diet detailed above, the rest starts to take care of itself as you gain control over your appetite, blood sugar levels, hormone levels, etc. It all falls into place, and you eventually gain total control over how lean you want to get. Gain control of this part of your life, and those abs may be showing in no time!

If you are sick of all the up and down dieting and the endless and all too time consuming cardio sessions that never give you the results the so called experts claim. then do yourself a favor.

Try a proven solution to the get that six pack abs look The Truth About Six Pack Abs