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Abs, abs, abs. Everybody wants a nice
set of six pack abs. Or if you’re not after
the six-pack abs, you at least want a nice firm and toned stomach.
Something that looks good with your shirt off or
in a bikini.
But how do you get it?
Do you need to follow some weird
diet? Do you
need to take a magic fat burning
supplement?
Do you need to buy the latest abs gadget off a television
infomercial?
No, no, no. You don’t need to
follow a weird diet, you don’t need to buy a fat burning
supplement (that doesn’t work anyway) and you especially
don’t need to buy the latest abs gadget off an
infomercial.
Nutritionally speaking, you just need to make
some minor tweaks and changes in order to get your body
to start burning more of your stubborn stomach
fat.
Start by eating more fiber. Stick with lots of
fruits and vegetables and keep the grains to a
minimum.
You also need to make sure you get enough
protein and fat. Yes I said
fat. Your
body needs a certain amount of fat in order to function
properly and there have been studies that show that
people who consume more foods rich in Omega-3 fatty
acids, such as salmon and other cold water fish, and
nuts, like almonds, lose more stomach fat than those who
didn’t.
So stock up on your Omega-3 rich foods and get
more protein.
When it comes to exercise, you don’t need to
live in the gym. Nor do you need to do
nothing but cardio. Quite the opposite,
actually.
You need to stick to more resistance training and
interval training if you really want to lose stomach fat
and get a firm, toned stomach or six-pack abs.
Your workouts should consist of lots of
movements that work your entire body, and shouldn’t be
split into “parts”. Meaning stick with
exercises like push-ups, squats, lunges, planks, mountain
climbers, dumbbell swings, etc. and stay away from
movements that don’t work much muscle and don’t burn too
many calories like bicep curls and triceps kickbacks or
those silly leg machines that move like the old “Thigh
Master” home workout gadgets.
Your workouts should also take less than 30
minutes. By
sticking to that timeframe, you’ll ensure you keep the
intensity level up, meaning you’ll burn a lot of fat in
as short a period as possible.
When it comes to abs specific workouts, you
don’t need to spend lots and lots of time devoted to
crunches, sit-ups, leg lifts, etc.
In fact, you can get an awesome abs workout done from the comfort of
your own home in as little as 4 minutes.
The next time you’re working out, try this
circuit after your regular workout.
1A)
Mt. Climbers – 30 seconds
1B) Squat Jump with Knee Tuck – 10
jumps
1C)
DB Swing – 10 reps
Rest 20-30 seconds after the DB Swings and perform
the circuit as many times as possible in 4
minutes.
Here’s a quick run-through of the
exercises:
Mt. Climbers – Lie on the floor in the top
push-up position so only your hands and feet are on the
floor. Brace
your abs and begin the exercise by flexing one knee and
bringing that knee toward your chest, return to the
starting position and bring the opposite knee toward your
chest.
Repeat in a swift tempo, alternating back and forth like
you’re running, (or climbing a mountain, surprise
surprise) for 30 seconds.
Squat Jump with Knee Tuck – Stand up straight
and tall with your feet shoulder width apart. Progress into a normal
bodyweight squat and as you reach the bottom, explosively
stand back up so you jump off the floor as high as you
can. As you
jump into the air, bring your knees toward your chest by
flexing your abs. Land lightly on your
toes, steady yourself and repeat.
DB Swing – Stand with your feet slightly wider
than shoulder width holding a dumbbell with both
hands. Squat
down while letting the dumbbell go between your legs, but
not behind you. Explosively flex your
glutes and stand up as you swing the dumbbell straight
out in front of you until it’s at chest
height.
Slowly return to the starting position and
repeat.
Perform that mini-circuit a few times a week
after your regular workout and I guarantee you’ll notice
our stomach shrinking and a nice set of abs appearing
within a matter of weeks.
By: Ed Scow, NSCA-CPT, LMT
author, Fat Loss To Go
www.fatlosstogo.com
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fat.

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