How To Get Six Pack Abdominals!

I have been receiving tons of questions in regards to burning fat around the midsection and how to get 6-pack abs...

I will be straight to the point with you about how to get six pack abs.

It�s a 3 step process.

The first step is to take control of your metabolism.
The next step is to eat supportively
The final step is to complete a full body workout that is geared towards working as many muscles at once as possible.

Let�s break that down a bit more.

Step one: Take control of your metabolism
The way we do this is to stabilize your blood sugar levels. If your blood sugar levels are stable than the hormone that releases fat or liberates fat from your body is able to work. That is good news. On the other side of things, if you have an unstable blood sugar level then a hormone called insulin will work and insulin job is to stabilize your blood sugar. It does so by trapping the excess sugar and storing it as fat.

So if you are able to limit, not restrict, and simply limit your sugar intake to a reasonable amount you will notice that your body will be able to burn fat more efficiently.

Part 2 of the process is to eat supportively. Alot can be said about eating supportively. In fact people have written hundreds of books about supportive eating. Basically supportive eating is really simple. It�s eating meals that will support your lifestyle and will enhance your quest for building lean muscle mass. This will involve eating a lot of proteins and cutting back a little bit on the carbs and fats. Again I must warn you: DO NOT COMPLETLY LAY OFF THE CARBS OR FAT. It is so important to note that because carbs are where your body gets its energy from. If your body has no carbs to resort to for energy, your body will then resort to your muscles as energy and in effect eat away at your muscle (you grow weaker). Not good. So make sure you eat supportively.

The third step in this fat loss process is to follow workouts that will build you lean muscle mass and will shed fat. That sounds simple but yet it can be so difficult. I will be up front and honest with you. The majority of workouts that I see in magazines that promise 6 pack abs in 6 weeks or less are just a bunch of lies that get you to buy the magazine.

Six pack abs only become visible when your body fat is below 9% in males and 18% in females.

If you are able to understand that, then this next nugget of information will really make sense.

If your goal is to get down to 9% body fat, then it is obvious that you should build some muscle. The best and most efficient way to build muscle is to workout and do full body workouts. Full body workouts will incorporate as much muscle and therefore provide you with the greatest probability of gaining lean muscle mass.

Once you have added a few pounds of muscle and shed a few pounds of fat you will be able to see your six pack abs.

Fitness - The Mystique of Metabolism

Blood vessels play an important role in metabolism too. You must have read this mystical word - metabolism - in almost any fitness article or book. What does it mean? It means transformation or change. Your body has two kinds of metabolism. One: the transformation of food, which is burned by oxygen, to become energy. Two: the transformation of food into forming new tissue.

To give you an example of how it works: your car runs on petrol which is transformed into energy which makes the vehicle run. Similarly, food is fuel for your body and oxygen transforms it into energy to enable you to 'run'.

Your body needs carbohydrates, proteins and fat food to keep its metabolic equilibrium.

But, if you overeat, the balance of the body gets upset. It can only transform a certain amount of fat for energy. If you pour in more fatty food than it can take, it overflows like your vehicle would if you put more petrol than its tank can hold. This overflow goes into your blood and, unfortunately, has strong staying power. Your blood vessels are the possessive types and refuse to let go of that extra fat. And they become even more possessive if you are the sedentary sort who does not exercise. The fat gets deposited on the inner walls of your arteries as extra cholesterol which resist the blood-flow.

If you have been exercising daily, your efficient metabolism will dissolve that fat from your bloodstream within two to four hours. If you have not been exercising at all, the fat remains in your bloodstream for a longer time-span as long as ten hours. Chances are that in those ten hours you will eat again at least once. And over the days, weeks, months, years, you have un-metabolised fat filling up your blood. And slowly, the body which began as a healthy mechanism at ease, becomes unbalanced and is uncomfortable and not at ease. This is how a person gets a disease ­meaning dis-ease or not at ease.

To prevent this from happening or even to correct the imbalance of your body, your doctor tells you to eat fatless food and exercise. So that as your body's system gets trained, the metabolism revs up and begins to burn off that extra fat. If he or she asks you to stop smoking, it is to stop you from inhaling carbon monoxide and to allow oxygen to circulate freely through your body enabling the purifying process to take its own natural course.

Sedentary people who land at the doctor's dispensary, however, quite often do not seem to understand the importance of exercising. Since swallowing a pill makes them feel better they are convinced that the pill is their saviour. They couldn't be more wrong. The pill is a temporary suppressant of their symptoms. Exercising - depending upon the illness ­provides the long-term and permanent cure.

What is the co-relation of fat and muscle? Fat is the fat man in your system, while muscle is the lean guy. If you do not exercise, fat spreads itself gleefully all around making the poor lean muscle shrink further into himself. But when you begin exercising the muscle has to move. As the oxygen pours in, he perks up and starts flexing himself. As he gets more toned up, he claims his territorial rights by using his oxygen-filled 'breath' to burn off his foe - fat. As the fat begins to burn, the lean muscle takes its place. And your skin tautens where previously it had bulged with fat.

And your heart? He is your body's best friend - working twenty-four hours a day. Whatever indignities you pile on him, the poor chap keeps pumping away valiantly. He is the centre of the entire oxygen-process. He draws in oxygen-rich blood from the lungs and pumps it all through your body. And it is this steady pumping action that also pushes the waste carbon dioxide towards the lungs to be expelled.

When the fat-clogged arteries do not allow blood to flow freely through them, he obligingly pumps faster to try and get as much oxygen to your body as possible. But, this fast-motion is bad for him and you. However, when you exercise, and your arteries clear up, allowing free blood flow, your heart can pump slowly and efficiently and transmit oxygen to every part of the body without straining himself. In short, he is strained when he has to try and pump the diminishing blood with more strokes. Whereas, he is in his element when he can pump more blood with fewer strokes.

Your pulse communicates to you how fast or slow your heart is beating.

Your resting pulse rate:

Take a watch with a seconds hand and sit still for about five minutes. Then, place your index and middle finger on your wrist or below your jaw and begin counting the beats. Count for ten seconds and then multiply that number by six, to give your beats per minute. If your heart pulses at the rate of 70 (or below) beats per minute, it means you are in a healthy condition. Above 70 means you should exercise to help lessen the strain on your heart.

For example, if your pulse rate is 80 beats per minute, it means it is beating at 10 extra beats per minute to keep you going. In a day, it is doing 14,400 beats more than it is geared for. Is that fair? Is it healthy? of course not! It is time to get into the fitness lifestyle immediately! Even if your heart is going at 70 beats per minute, exercise will ease it even more. Plus, the stronger it is, the more energy will you have, the more efficient will you become.

After all, what is exercising? It is your love affair with your heart. As we said earlier, your heart is a great guy. As you warm up, he responds immediately. By beginning your warm-ups you are complimenting him by acknowledging his importance. And as you exercise, he hums and thrums with appreciation. He is willing to do anything for you after that first warm rush of blood that makes him beat faster. All through your exercising routine, he will be with you, a happy companion keeping pace with your every move. With him beating in rhythm to your time and movements, you will feel like doing even more. And finally, as you cool down, he will be throbbing out his joyous message to you. That was great, he purrs, let us do it every day! You cannot resist such enthusiasm for your own well­being, can you?

The History of Pilates

A new craze has swept through the world of physical fitness. Pilates is all the rage, but there is really nothing "new' about this form of exercise.

In recent years, the Pilates Method has experienced an explosion of popularity across North America, Asia, and Europe. Developed in the early 20th century by German national Joseph Pilates, the Pilates Method is a relatively simple form of physical fitness.

Originally named "The Art of Contrology", the basic concept of Pilates was using the mind to control the muscles. From there, the idea evolved into a more complex exercise program, with great attention paid to the core postural muscles. It is believed that these core muscles help keep the body balanced, as they provide support for the spine.

As World War I raged on, Joseph Pilates was one of a group of German nationals placed under forced internment in Lancaster, England. As a trained nurse, Mr. Pilates was investigating ways to rehabilitate bed-ridden victims of the 1918 influenza epidemic.

Amassing all that he had learned in those twenty years of self-study, Joseph Pilates applied his vast knowledge of yoga, Zen and ancient Greek and Roman physical regimens and created a series of movements that could be practiced within the confines of this controlled environment. He taught these movements and concepts to his fellow camp members and devised the original system of exercises, now known as "mat work". This initial exercise regimen of "contrology" was successfully performed by many of Pilates' fellow WWI detainees in the cramped quarters they shared.

Of course, there is much more to the Pilates Method than just a combination of physical movements. The program was built on the belief that physical health needs mental health, and vice-versa. That's why to so many people, the Pilates Method is actually a system of total body conditioning. These are movements and physical practices that strengthen the body while emphasizing proper alignment, concentration, precision, centering, control, breathing and flowing movements. Today, many years later, those same principles provide the basis of the modern Pilates Method.

Physical exercise was always an important element of Mr. Pilates' original concept, but this aspect was different than traditional exercise regimes. Instead of performing each exercise with a series of repetitions, Joseph Pilates developed a program of precise movements that required form and control. More than 500 of these very specific exercises were developed for the Pilates Method. The movements used most frequently came to be known as the Pilates 'mat work' exercises. This is a series of callisthenic motions that are performed on a padded mat, with no additional weights or apparatus.

Joseph Pilates followed up the development of his initial mat work exercises by designing five major pieces of unique exercise equipment. These, he claimed, would provide optimal results. The two components of the Pilates Method are often taught and practiced individually now, but the original Pilates Method combined both equipment exercises and mat work.

Most of the exercises involved in the original Pilates Method were developed to create an awareness of the neutral alignment of the spine. These exercises would strengthen the deep postural muscles that support the spine's natural alignment, playing a vital role in preventing or alleviating back pain.

Gravity Pilates is a relatively new development in the modern Pilates Method. People who practice gravity Pilates believe that the abdomen, lower back and buttocks make up the body's "powerhouse". When these areas are strengthened and supported, the rest of the body can move about more freely.

Many people seeking physical fitness and rehabilitation use modern Pilates. While it is a popular exercise program of choice for fitness buffs and Hollywood's elite, the Pilates Method is also used by physical therapists as a rehabilitation exercise. Those practicing Pilates use their own bodies as "weights" to train their bodies and increase strength and flexibility.

There is nothing "new" about the new Pilates Method trend, but the program continues to gain popularity as more and more people discover its many benefits.

Get a Tight Tummy in Just 3 Steps

In this day and age, a lot of things have changed from how they used to be, which can be new and exciting for most.

It has been very overwhelming all of the tons of questions that I get every day in regards to burning fat around the stomach and how to get 6-pack abs...

It's my objective to be as clear as I can and teach you step by step how to lose stomach fat and see those muscles in your midsection.

It's actually quite simple to get sexy six pack abs. All you really have to do is be consistant in following what I call the 3 Step Process That Will Shed Fat From Your Stomach and Tone Your Tummy!

The first move is to take dictate of your metabolism.

The next move is to eat endorseively

If you feel that you haven�t learned anything new thus far, there is a whole new realm of information in the rest of this article.

The finishing move is to completed a rounded body exercises that is geared towards running as many muscles at once as promising.

Let�s smash that down a bit more.

meacertain one: Take dictate of your metabolism

The way we do this is to steady your blood sugar equals. If your blood sugar equals are string than the hormone that releases fat or liberates fat from your body is able to work. That is good rumor. On the other feature of stuff, if you have an unstring blood sugar equal then a hormone called insulin will work and insulin job is to steady your blood sugar. It does so by trapping the glut sugar and storing it as fat.

So if you are able to bound, not control, and easily bound your sugar intake to a reasonable quantity you will perceive that your body will be able to burn fat more effectively.

Part 2 of the treat is to eat endorseively. Alot can be said about intake endorseively. In detail people have printed hundreds of books about endorseive intake. mainly endorseive intake is truly austere. It�s intake meals that will endorse your lifestyle and will enhance your quest for edifice trim muscle load. This will occupy intake a lot of proteins and wounding back a little bit on the carbs and fats. Again I must advise you: DO NOT COMPLETLY LAY OFF THE CARBS OR FAT. It is so important to tinge that because carbs are where your body gets its energy from. If your body has no carbs to option to for energy, your body will then option to your muscles as energy and in outcome eat away at your muscle (you grow weaker). Not good. So make certain you eat endorseively.

The third move in this fat beating treat is to trail exercisess that will shape you trim muscle load and will shed fat. That sounds austere but yet it can be so strenuous. I will be up front and open with you. The manhood of exercisess that I see in magazines that guarantee 6 pack abs in 6 weeks or excluding are just a bunch of mendacity that get you to buy the magazine.

Six pack abs only become evident when your body fat is below 9% in males and 18% in females.

If you are able to understand that, then this next piece of information will truly make substance.

If your goal is to get down to 9% body fat, then it is apparent that you should shape some muscle. The best and most effective way to shape muscle is to exercises and do rounded body exercisess. satiated body exercisess will incorporate as greatly muscle and thus impart you with the best probability of ahead trim muscle load.

Once you have added a few pounds of muscle and shed a few pounds of fat you will be able to see your six pack abs.

Holiday Fat, Cervical Spondylosis, and Avoiding Back Pain in the First Place

Gaining weight will hurt your back. Putting on pounds during the holidays will likely turn into back pain. A whopping 60% of people surveyed said that it takes them 10 months to lose the weight they put on during the holidays. Nearly 13% of people surveyed said they simply give up on losing the weight after February. Most people can't lose the holiday fat until the next fall, which they then immediately put it back on as the holiday season starts again. This offers little relief from the strain put on the back from weight gain.

As the spine struggles to carry the extra weight, it can become overworked. When you are carrying around extra pounds it increases the chance of back injury. If you do injure you back, it will make it much more difficult to lose that holiday weight, which is a bad cycle that feeds back into the chronic back pain. Physician's know that being overweight can lead to compression fractures, degenerative disc disease, and spondylolisthesis.

Spinal Arthritis

Spondylosis is arhtritis of the spine. Spondylosis accounts for a huge number of hospital visits each year. Spondylosis is a degenerative condition of the spine and can hurt the cervical, thoracic, and lumbar regions of the back.

The form of spondylosis that affects the spine's facet joints is called osteoarthritis. Spondylosis (spinal osteoarthritis) is a degenerative disorder that may cause loss of normal spinal structure and function.

Spondylosis can be seen on MRI scans of the spine as a narrowing of the normal disc space between adjacent vertebrae.

Cervical arthritis is another name for cervical spondylosis. The main symptom of cervical spondylosis is progressive neck pain. With cervical spondylosis, the spinal canal may narrow causing compression of the spinal cord and nerves to the arms.

Bed rest wearing a neck traction may be needed if your pain from cervical spondylosis is really bad. Cervical epidural block might be beneficial in cervical spondylosis, especially if an inflammatory component is present.

Cervical spondylosis is also treated with anti-inflammatory drugs. Manual therapy (massage, mobilization, manipulation) may provide further relief for patients with cervical spondylosis.

Avoid Back Pain in the First Place

You may be able to avoid back pain by improving your physical condition and learning and practicing proper body mechanics.

Keep your back strong:

Exercise. Aerobic exercises will increase muscle strength in your back and allow those muscles to function better.

Walking is an exercise that might help, swimming is even better. Consult with your doctor about what activities work best for you.

Increase flexibility and build muscle strenth. Weak abdominal muscles are one of the leading causes of back pain, so work those abs. Increasing flexibility in your upper legs and hips helps align your pelvic bone and will make your back feel better.

Start dieting. Being overweight strains your back muscles. By losing weight, you will prevent future back pain.

Watch your posture:

Use good posture when standing by maintaining a neutral pelvic position.

Use a good posture when sitting by having a chair with lower back support. You may need to place a rolled up towel in the small of your back to maintain your back's normal curve.

Maintain good posture when lifting by bending at the knees. Hold the load as close to your body as possible. Get someone to help you if the load is too heavy.

Sleep correctly. Get a firm mattress. Use a cervical neck pillow.

Did You Know that Stomach Fat Can Kill You

In this day and age, a lot of things have changed from how they used to be, which can be new and exciting for most. However, did you know that the great bulk of people in this day and age have extra fat on their abdominals? The first thing that most people think of is that their surplus abdominal fat is basically nasty, is covering up their abs from being evident, and makes them self conscious about showing off their body.

However, what most people don't grasp is that surplus abdominal fat in particular, is not only nasty, but is also a hazardous threat issue to your wellbeing. Scientific studies has plainly determined that while it is unhealthy in general to have surplus body fat throughout your body, it is also particularly hazardous to have surplus abdominal fat.

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

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

Both subcutaneous fat and visceral fat in the abdominal region are major health hazard factors, but science has revealed that having extreme visceral fat is even more hazardous than subcutaneous fat. Both of them deeply multiply the threat your chancing of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, assorted forms of cancer, and other degenerative diseases.

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

If you worry about the condition of your life and your loved ones, dropping your abdominal fat should be one of your TOP priorities! There's just no way around it. Moreover, a side result of finally getting rid of all of that extreme hideous abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to plainly see those sexy six pack abs that everybody desires.

So what gets rid of mega 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 your stomach fat by using any of these worthless contraptions. It simply doesn't work that way.

The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound 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.

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

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

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

Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss. I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS.

Don't waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.

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

Get the solution to rid yourself for life of this abdominal fat obstacle by reading more details in the free report below.