Men need a body fat of 10% or less while women need 15% or less for defined abs.

So, how do you get to these levels? Well, the answer is different for everybody depending on your metabolism and body type. However, here’s a general guideline.

To increase your metabolism, it is best to eat smaller, more frequent meals every two to three hours. This will give you an instant increase in your metabolism, helping you to burn more calories all day long. In these meals, you’ll want to combine a good portion of protein with some low glycemic carbs. These are slow-burning carbs that help you to feel full longer.

Some good, low-glycemic carbs that will help you sustain your energy levels include:

dairy
plums
peaches
apples
oranges
pears
grapes
grapefruits
sweet potato
oats
and…. most vegetables (except for carrots, corn and root vegetables)

Carbohydrates are an essential nutrient that provides energy to the body and the brain. However, they are not all created equal. If you are looking to lose weight and gain muscle, you should avoid processed foods. These include pasta, white rice, fruit juice, crackers, sugar loaded fat free yogurt, cookies, pastries, white bread, chips, pretzels, bagels, sports drinks, soft drinks, and candy. This will help you reach your goal much faster.

Another powerful weight loss tip is to eat more protein. Almost no one eats as much protein as they should. Protein helps prevent a loss in muscle mass, keeping your metabolism high.

So, what’s the golden rule? Eat 1 gram of protein per pound of bodyweight. When dieting, you can add on 50 – 70 grams of protein to that. This fills in the calories that are lost by cutting down on fat and carbohydrates.

Once you’ve gotten your diet in order, you’ll want to start abdominal exercises. However, you may be surprised to find that you should only work your abs every other day. This is because your muscles growing while they’re at rest.

Some of the most powerful ab exercises include bench crunches, hanging leg raises, pull-down crunches, swiss ball crunches, vertical crunches (especially on a swiss ball) and swiss ball side crunches. Using the swiss ball helps you work through a greater range of motion and activate more muscle fibers than regular exercise. To increase the intensity, bring your feet together while doing swiss ball crunches.

Here’s a super tip for you that many people fail to follow. When you are doing crunches, crunch up as high as you can and only come down a few inches. Then crunch back up again. You must keep the tension on the muscle. NEVER allow your abs to rest during a set, otherwise you are just wasting your time.

With proper cardio, a healthy diet, and abdominal exercieses, you should start to see your abs in as little as six weeks.

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They, along with your lower back and hips, make up your core muscle group. This group of muscles is responsible for stabilizing your body during just about any activity. If you have a weak core you are more prone to poor posture, lower back pain, and muscle injuries. There are a whole list of benefits to having a strong core which include a trim waist, stopping back pain, being able to enjoy physical activity at a higher level, and improving your sex life.

A killer ab workout takes the entire core into consideration, not just the abdominals. You need a balance between muscle groups to achieve the look you want without increasing your chance of injury and back pain. It is also important to remember that getting that six pack stomach is more then a function of muscle strength, it is also about how much body fat you have covering those muscles.

If that isn’t enough to start working those core muscles here are 7 reasons that having a strong midsection is so important.

1. A firm and flat stomach – You will no longer have to worry about sucking in your stomach every time you take off your shirt. You can also trim an inch or more off your waist size without actually losing any weight.

2. No more back pain – Weak abs creates an imbalance in the core muscle groups. This places more strain on your glutes and hamstrings which destabilizes your spine and creates back pain. Most back pain is a result of weak abs.

3. Stronger joints – Have a strong core stabilizes your body during physical activity taking unneeded pressure off your joints.

4. More power – You will have improved performance in everything you do. This is no where more apparent then activities which involve throwing or swinging. Want to ad more yardage to your golf swing; this is the way to do it.

5. Stop hernia’s – Weak abs are the primary cause of all hernias with well over five hundred thousand men have surgery for this every year.

6. Greater power and increased endurance – You will be able to run farther and faster and have more energy at the end of all your activities.

7. Increased sexual stamina – If the first six reasons aren’t enough to get your abs in shape then this one should. A six pack stomach is not only sexy but functionally sexy as well.

So remember, a killer ab workout is more then just sit-ups and crunches. It takes into account the entire body while focusing on the all important core muscle groups.

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You should only be exercising for 4-6 hours per week (if you know what you are doing), what you do the other 163 hours determines whether you will have a six pack stomach. Are you de-stressing (stress is the #1 killer of a fitness program), going to bed early, not abusing alcohol & caffeine, eating small meals often? Are you making healthy lifestyle choices?

Nutrition, the food you are putting in your mouth, is 80% of every fat loss program. It is not the exercise. Unfortunately most Americans are eating their way into the grave 15-20 years too early with their teeth.

Are you working out with no results? Are you not working out because you have tried before with no results?

I believe that the #1 reason why most get no results from their fat loss program is because they have too much information, they are confused on what works and what does not work, so they never have the staying power to see a fat loss program through for 12 weeks.

Lift weights, do cardio, don’t do cardio, run a marathon, eat a salad a day, low carbs, high carbs, Atkins diet, high reps, low reps, high intensity short duration, low intensity long duration…

Are you confused? Have you given up because you do not know where to start or because you have tried something with no results?

Just so you know, you can get in great shape in a short amount of time (12 weeks) with a minimal time exercising per week (4-6 hours per week).

I have done it for 20 years and I have had 100’s of my personal clients do it. Trust me, the simpler and more time efficient your work-out plan is, the better chance that you will stick with it, thus the more effective it becomes.

Welcome to lesson #1 of OPERATION: BURN FAT FAST!!

Your 12-Week E-course. That’s 84 days to a new you.

You need to limit the information you take in for fitness, fat loss and health;

Transforming you body and therefore your life through exercise is simple. Simply focus on the 5 areas below;

1.) Lift weights twice per week for 60 minutes working half your body-parts;

Work-out #1– Chest, hamstrings (back of leg), biceps, rear shoulder (use lateral or pull exercises

Work-out #2– Back, quadriceps (front of leg), triceps, front of shoulder (use press exercises. Follow the order of body-parts as I have them listed.

>Perform 2 sets to complete failure in the 10-14 rep range, 3 exercises per body part

>1 minute rest between sets

> Perform exercises in a circuit style; never two sets in a row of the same body-part; For example on Work-out Day #1 perform your first set of your first chest exercise, then within 1 minute perform your first set of your first hamstring exercise, then perform your first set of your first biceps exercise, then perform your first set of your first rear shoulder exercise.

Then within one minute start over with the same sequence on your second set of your first chest exercise and so forth. Once you complete your second set for each of the first exercises then start on exercise #2, then exercise #3, then you are done. Do the same for Work-out Day #2. That is 24 sets per session.

You have to really be ready with your plan written down in order to be done in 60 minutes, but you can do it. More time spent on each work-out and more sets does not equate into a better, more productive work-out.

>Perform each repetition with a 3 second negative, a one second pause, & a three second positive.

GO SLOW!!

2.) Cardio three times per week, first thing in the morning, intense interval style on days that you don’t train with weights.

>6-9 1-2 minute challenges, progressively making each one more intense

>Rest periods between each challenge gets longer as challenges gets more intense

>Make sure to warm up for 10 min. with a power-walk

>Stretch out hamstrings, quads, glute’s (buns) & inner thigh twice, once after challenge #1 and #5

>Perform 2 sets of 2 different abdominal exercises before cardio session

3.) Nutrition (precise personalized athletic nutrition program)

>5-6 small meals with protein and carbs combined together (low fat)

>More calories (in the form of starchy carbs) on days you lift weights

>Starchy carbs are brown / wild rice, oatmeal, whole wheat pasta, sweet potatoes

>No starchy carbs on days that you do interval cardio or are sedentary (no exercise). Use veggies, green beans, salads, apples instead

>Eat as much unprocessed foods as possible; If it came from a plant; EAT IT, if it was manufactured in a plant, STAY AWAY FROM IT!

>Drink lots of water, stay away from calories in liquid form

4.) Goals (draw up a commitment sheet) and read it out loud every day

> Example: I John Doe, am very x-cited about my new “FATLOSS LIFESTYLE” 12 Week Body Transformation Program. On-(Some date 6 weeks into the future)

I will;

Goals:

1. Lose 15 lbs. of fat, 2. Gain 6 lbs. of muscle, 3. Lose 3 inches off my waist, 4. Gain 1/2 inch on my arms

so that I:

Emotional Elements

1. Will look good in my Sunday suit

2. Get off of blood pressure medication

3. Feel attractive to the opposite sex

4. Be more confident at work so I can get a promotion

5. Will look sexy in my thong underwear

6. Can have the ability to age gracefully and be independent

7. Can be the best mom, daughter, spouse that I possibly can be (These are just examples, you must think on this one)

It does not matter what your emotional elements are. But they must stir emotion in you. Make sure that you list the 3 most emotional reasons that you want to reach your goals. It is not enough to have a date, nor is it enough to have a goal. You must know why you want it.

Once you have your commitment sheet that is personalized for you, read it out loud (twice) with a positive tone in your voice first thing in the morning and right before bed.

The “Law of Attraction” is real. Let’s harness its power. As you are reading your comitment sheet out loud I want you to see yourself 12 weeks into the future. You have reached your goals and you physique is lean and ripped. In fact, you are in the best shape of your adult life. All the areas of your life are exploding in quality.

I want you to see this in your minds eye. Act like a kid and pretend as you visualize. Now, feel the sweet emotion of how it will feel when you accomplish what you have given up on. So, it is very important to visualize yourself as if you have already accomplished your goals on you commitment sheet. But it is even more important to feel the sweet jubilation of emotion at your accomplishments.

Do this every day / twice a day as you read your commitment sheet out loud and you will be well on your way to a total life of fulfillment. Please believe in the Law of Attraction. Because it is real & it works!!

Do not overlook how powerful this can be. I have found that this is the most important step of transforming your body and life through exercise.

5.) Social Support: YOU WILL TURN INTO WHO YOU HANG AROUND!

>Announce your attentions by unveiling your commitment sheet to your family, friends, & coworkers

>Do not spend time with anyone who does not totally support you and your goals

>Spend more time around those who have done what you want to do

>After you reach your goals then you can be strong enough to be around those who do not support you healthy lifestyle (but only for small increments of time). Actually, you will be able to inspire others to live a healthier lifestyle

6.) Habitually Thinking More Positive

>We are bombarded with negativity every day from every angle

>Go on a low information diet, no news, no papers, no t.v., no gossip at work or with neighbors. Do it for just your 12 week transformation and you will be hooked

Stand guard over you mind because;

>Your thoughts become words

>Your words become actions

>Your actions become habits

>Your habits become character

>Your character becomes your destiny

>THOUGHTS BECOME THINGS; SO CHOOSE THE GOOD ONES

>GARBAGE IN / GARBAGE OUT

>POSITIVE IN / POSITIVE OUT

You need to start and finish one plan on weights, cardiovascular, and nutrition for 12 weeks. Keeping things simple and time efficient gives you your best chance. When is the last time you stayed consistent on a fat loss / fitness / exercise / nutrition plan for 12 weeks?

You can do this. Simply get started, keep things simple, and have a faith in yourself. Your new you is only 84 days away. See it as if it has already happened, limit your information, get started and you will be well on your way.

Starting out, you can use your confidence in me and my simple system (and the 500 people that have graduated from the fatlosslifestyle.com program). Then with in a few weeks the confidence will transfer to you. Faith it till you make it, just commit & take the first step. JUST DO IT!

Until lesson #2 train hard, eat healthy, be positive, laugh and have fun, & expect success. And you will be well on your way to having you “six pack stomach” and living a dream life!!

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How exactly can it be done? There are a number of things that can help you melt fat from your midsection and bring out those six pack abs. The trick to burning that fat is to make sure you follow certain guidelines and make sure you stay committed to putting in the work. Everything else falls into place from there.

With that said, one of the key things you can do is control your diet. No, you don’t have to eat bland foods and starve yourself to death. In fact, you should eat around 5 to 6 small meals per day. This gets your metabolism going, because your body needs more energy to burn off your increased food intake. Eat food that are high in protein and low in carbs and sugars.

Of course, with diet comes exercise. Guess what? You don’t have to overdo your exercise routine and keep it super intense. Focus on exercises that target your whole midsection (upper and lower abs and your obliques). By doing controlled movements and less repetitions, you’ll stimulate your abs enough to build that six pack stomach. With the combination of the right exercise techniques and diet, you’ll start to see your fat fade away.

So, if you really want results and a six pack stomach you’ve been dreaming of, visit Simply Six Packs and learn the exact techniques and diet to melt fat from your belly, revealing a new, washboard midsection that you’ll be proud of!

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Part of the problem is the way most people go about building their set of killer abs. Doing hundreds of sit-ups and crunches will build those muscles, but there is more to it then that. You have to see those abs and most people have a nice layer of fat hiding theirs. You see having a set of stellar abs is a function of not only muscle development but also body fat, and to take it one step further it is a function of overall fitness levels.

You see there is more to six pack abs then just being lean and having strong abdominal muscles. A truly fit person has overall bodily strength, endurance, and stability that comes from a combination of healthy diet and core strength exercises. Make no mistake, there is no secret shortcut to building a six pack stomach. It will take a lifestyle centered around nutrition and training if you want to succeed.

The key to a building strong abdominals is improving your core strength. Your core is your entire midsection that includes the muscles around your hips, waist, and back. If all you do is focus on your abdominal muscles you will create an imbalance that can set you up for lower back problems and pain. By focusing on your core you can develop your abs, your core, and your back which creates balance and prevents back issues.

You don’t want to be one dimensional with your training. If you see the body as a whole system and work it as such you will see not only improvement in your abs but also your entire body. This is known as multidimensional training and it will allow you to develop a strong core and functional body.

Look at it this way, your stomach muscles are part of a system. You need to build the entire system for the best results. If you isolate and only work your abdominals without doing core strength exercises you will defeat the purpose of your training. By working your entire core you will become stronger and prevent injuries that will slow down any progress you may be making.

There is a program available called Firm & Flatten Your Abs that shows you how to build a six pack stomach using these concepts. It will outline what nutritional changes you need to make and give you a complete workout program that strengthens your core with its multi-dimensional training approach.

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