By Martin Bolduc

If you are reading this article, chances are you are amongst the millions out there looking to get those 6 pack abs. Yet, over the years, you have found out that in spite of working out your abs every single day and doing hundreds of reps and tens of sets every single time, you still have nothing to show for you efforts. So, where are you going wrong?

Well, I will tell you where. A lot of people think that doing more exercises and more reps will give you that wash board tummy. The truth of the matter is, although these are important; you will get the visibility in your abs only by going on a weight loss program. By this, I mean not only using including weight loss exercises in your program but also watching diet to cause an express weight loss. Part of the reason is that everyone has a layer of fat sitting on top of your abs. So, unless you don’t get rid of this fat, you might as well do sets and reps for the core day in and day out but aren’t gonna see results. Don’t get me wrong, you will end up strengthening your abs but will not be able to see them.

In this article, I will talk 3 simple yet golden rules to get 6 pack abs like the movie stars. These will help you reach there in the quickest possible time.

Rule 1 to get 6 Pack Abs: Get some cardio in. Period.

I have seen a lot of guys doing weights every single day and doing a bit of core work at the end of the workout. That is not gonna cut it for you. Do not be scared of losing size. People who advice that cardio would reduce your strength or size cannot be more wrong. The size that you’d be losing would most definitely be all fat. Also, at the end of the day, if you are leaner or more ripped, you will look bigger.

Again, by cardio, I do not mean you have to go 45 minutes on the treadmill. Try doing some intense cardio in short intervals. Plyometric training along with Olympic lifting (even for women) is a good option to get lean while maintain your strength. Also, an activity like circuit training or anaerobic training like rowing will help you achieve those 6 pack abs quicker that just resistance training.

If you are looking to lose weight, I would definitely put on at least 2 sessions of  HIIT (High Intensity Interval Training) in a week.

Rule 2 to get 6 Pack Abs: Get the diet right!

If you are going to eat whatever you want, all that hard work at the gym is going to go down the drain. Being strict with your food is as important if not more than proper training to get those 6 pack abs. A golden rule is to get the proteins in your diet up so that most of the calories come from proteins. The amount will depend on your fitness goals. However, as a general guideline, a protein ratio of more than 40% in each meal should do the trick What the proteins basically do is that they up your metabolism. Also, excess of proteins are less likely to be deposited as fat than carbs.

If you are not getting enough protein through your diet, you might want to use protein supplements to not only bump up your metabolism and to boost recovery. I would definitely use them for the simple reason that they are convenient (as opposed to cooking lean meat if you were to get the same amount of proteins) and also cost efficient in the long run. However, protein supplements are good for those who eat ‘on the go’ and should never replace natural sources of protein.

A lot has been written about carbs and the role that they play in fat deposition. In order not to confuse you too much, I would suggest you keep the carbs to minimum. A good idea is to eat complex carbs more often rather than foods containing simple carbs like cakes and pastries.

Rule 3 to get 6 Pack Abs: Progressive Fitness Program

For too many years, you’ve been going to the gym and then deciding what you are gonna do that day. If you are looking to make real progress, it makes sense that you plan things out. Always look to have a proper fitness program in place. Ideally, this should be progressive in nature where you up the intensity every 4 or 6 weeks. Use these 3 simple rules and nothing will stop you from getting your 6 pack abs.

Fat loss exercises: The best ones around!

Get your Complimentary Report on How to Lose Weight Fast – Express Fat Loss Report…….Download

now <=====

If someone were to ask your opinion on the best fat loss exercises, your answer would be aerobic. Well, partly true but there is a bigger picture you need to look at. Resistance training, according to me plays a big part in burning calories as well. As opposed to aerobic exercises, resistance training exercises burn calories for a longer time after workout. And, we all know for a fact that more calories burned equates to losing weight or staying lean.

So, how does this work out? For a simple reason that muscles form a major chunk of your body. When you train muscles during a typical resistance training session, your muscles are going to be hungry for calories. Thus, whatever food you eat is used by muscles and not stored as fat. Another key thing you have to remember when you go on a weight loss program is that you are looking to up your metabolic rate. Well, since skeletal muscles are the most metabolically active tissue in your body, what better way to up the metabolism than give your muscles a good workout? Let’s have a look at some of the best resistance training as well as aerobic fat loss exercises.

A typical program for quick weight loss should include a minimum of 4 sessions a week. These should comprise 2 sessions of resistance training, a session of long slow duration cardio exercises and a session of intense, short burst exercises.

Each session should begin with a 5 to 10 minute of warming up. A thorough warm up to get the core body temperature up and mobilize the joints is important. It also prepares your body for the task at hand.

Resistance training exercises:

The best resistance training exercises for express fat loss are the ones called the ‘compound movements’. Now, compound movements are the ones where in 2 or more joints are involved, for instance, the squat, deadlifts and bench press. These compounds movements can be done using either barbells or dumbbells. Barbells tend to use more weight whilst dumbbells give you better ranges of movement and also hit the stabilising muscles more. Some of the best fat loss exercises are squats, deadlifts, clean and presses, bench presses.

Aerobic exercises:

Some of the best and most often used exercises for express fat loss are kettlebells, plyometrics, treadmill and the cross trainer.

The treadmill and cross trainer workouts are typically called the long, slow duration aerobic, fat loss exercises. These are good for beginners or for people who have gone off their fitness programs for a while. However, once you have been at these for a couple of weeks or maybe 4 weeks, it’s time to go onto the more intense fat loss exercises.

Kettlebell swings and plyometrics are the more intense, short burst fat loss exercises. There are a number of kettlebell moves ranging from swings, both armed as well as one armed along with cleans and presses and the more difficult ones like the treadmills. Kettlebells using muscle power in doing so take your heart rate up. This means that you are burning fat even as you are working your muscles. Thus, they are a great way to work out your muscles as well burn fat.

Plyometrics are for the individuals who have been working out for more than 12 weeks. These basically involve calisthenics (exercises using your body weight) with a power component to it. What that effectively means is that there is a lot of jumping about involved. Thus, moves like jump squats, burpees, pop jumps on aerobic boxes, plyometric press ups would form the major part of the session.

Of the exercises outlined here, if you were to do just one of them, it would defeat the whole purpose. You have to realise that in order to achieve express fat loss, all of these fat loss exercises have to be combined in a structured fat loss program.

Burning Belly Fat: Best Way to Quicken Fat Loss

So, you have tried everything for burning belly fat? Still can’t get rid of it?! Well, chances are, you are one of the millions out there who have and are still committing the same mistakes.
In this blog post, I am going to share with you a few secrets of how to induce express fat loss. By the time you are done reading this article, you will know the best strategy for weight loss.
All right, let us get down to basics. So, you have been doing weights, cardio, a lot of sit ups and abs crunches. However, you are still disappointed with the results? So, what more do you need to do get a flat tummy?

Well, burning belly fat involves a 2 pronged attack. Trick 1 is to get rid of the fat that is there in the body: the so called ‘pre-existing fat’ and trick 2 is to stop new fat from getting deposited. If you sacrifice on either of those, you will be disappointed. What I mean is if you train intense but do not take care of the food you eat, you will not see results. Similarly, if you diet but don’t work out intense, you will not be burning belly fat but losing muscle.

As we all know, burning belly fat that is already there will require a training routine consisting of weights, cardio and callisthenics. While stopping new fat from depositing around the belly should involve being strict with what gets down your gullet.

Let us have a closer look at either of these strategies for burning belly fat.

Strategy 1 of Burning Belly Fat:

This involves a combination of weights, cardiovascular training along with interval training. Now, I know you will say that, ‘oh, but I have been doing that!’ Well, agreed but depends on how you are doing it.

As far as weights are concerned, if I was you, I’d do more compound exercises. In short, I would involve more exercises with barbells. Why is it important, you might want to ask? Well, for one, barbell exercises recruit a lot more muscle than dumbbell exercises do. Also, you can perform a lot more power moves with barbells than with dumbbells. Some of my favourite exercises for weight loss would be the barbell power moves like cleans and presses, squats, dead lifts, snatches and bench presses.

When it comes down to cardio, I am a big fan of intense cardio training in the form of plyometrics, or even some form of martial arts training rather than 45 min. of runs on the treadmill or the cross trainer. Shorter, more intense bursts of cardio training take the heart rate higher up and thus burn more calories. Also, that kind of training is more real life and improves your fitness levels faster than long, slow duration cardio training. Alternately, you can also do interval runs on the treadmill. Burning belly fat, thus, would require sets of intense, short burst cardio activities.

Strategy 2 of Burning Belly Fat:

This involves preventing new fats to deposit. Now, as you may well be aware that the human body tends to store excess calories from food as fat. To prevent this from happening, you need to know how much calories you would ideally need throughout the day. This differs from individual to individual and also depends on the level of activity and your fitness goals. A body builder or a long distance runner would require massive amounts of calories. However, if you were keen on burning belly fat, you shouldn’t bother too much about counting calories.

At the end of the day, no matter what you eat, for burning belly fat, you have to cut down on the portion size. Watching what you are eating is as crucial, if not more, than the portion size. Also, keep in mind that your breakfast should be the biggest meal of the day and should include a variety of protein. The sizes of the rest of the meals should be small. More frequent meals will also help keep your metabolism up and thus help you lose weight.

So, in a nutshell, if burning belly fat is your foremost concern, only 2 things matter, training intense with a lot of short burst cardio activity thrown in and cutting down on the portion size.

Here is a simple, wholesome meal that is ready in 30 minutes – perfect for busy weekday dinners. There’s no reason to hit the take out line when you have this quick and delicious recipe on hand. Eating simple, wholesome meals like this and exercising regularly will get you to your goal weight.
Servings: 4

Here’s what you need:

• 1 cups cooked quinoa
• 1 tsp olive oil
• 1/2 onion, chopped
• 1 clove garlic, minced
• 1/2 red bell pepper, chopped
• 1/2 green bell pepper, chopped
• 1/2 yellow bell pepper, chopped
• 1 ear of corn, kernels cut from cob
• Handful of asparagus stalks, cut into 1 inch pieces
• 2 cups baked chicken breast, cut into small cubes
• 1 can of organic black beans, drained and rinsed
• splash of lemon juice
• splash of lime juice
• dash of salt and pepper
• splash of soy sauce
• 1/4 cup fresh parsley, finely chopped

1. Cook the quinoa and set aside. Place a large saucepan over medium heat. Add the oil, onion and garlic. Sauté for about 3 minutes. Add the bell peppers, corn and asparagus, cook until the vegetables are tender. Add the chicken and beans, cook for another 10 minutes, adding the rest of the ingredients.
2. Place a serving of quinoa on each plate and top it with the vegetable mix.

Nutritional Analysis: One serving equals: 293 calories, 5g fat, 32g carbohydrate, 4.6g fiber, and 29.4g protein.

Express Fat Loss with High Intensity Interval Training Article

Not all PB&J sandwiches were created nutritionally equal. It all depends on the quality of the ingredients that you use.

If you use white bread, corn syrup-filled peanut butter and refined sugar-filled jelly, the result would be a sandwich that will skyrocket your blood sugar, promotes fat storage and leaves you feeling hungry a short time later.

However, if you make this recipe, with sprouted grain bread, true peanut butter made from one ingredient: peanuts, and fruit preserves that are naturally sweetened with fruit juice rather than sugar, then the result would be a nutritionally dense food that would promote stable blood sugar levels and provide you with hours of sustained energy.

Your kids will love the fun twist of having their sandwich grilled and stuffed with banana slices!

Servings: 1 Here’s what you need:

• Sprouted grain bread
• 1 Tablespoon pure peanut butter (no added sugar or corn syrup)
• 1 Tablespoon natural fruit spread (no added sugar or corn syrup)
• 1/2 of a banana, sliced

1. Spread one piece of bread with peanut butter and the other with fruit spread. Line one side with the sliced bananas and sandwich it.
2. In a grill pan over medium heat, grill each side until grill marks appear and the sandwich is warmed.

Nutritional Analysis: One serving equals: 380 calories, 8.7g fat, 53g carbohydrate, 9g fiber, and 13.2g protein

How to Add 10 Inches To Your Vertical Jump – F.r.e.e  Webinar

Fat Burning Cardio – The Best Workouts For Weight Loss

By Martin Bolduc

If you’re someone who’s on a mission to burn fat quickly, you need to learn the top cardio techniques that will make for the best workouts for weight loss.

Most people do realize that cardio training is an imperative part of success as with proper cardio workouts, you’re able to burn calories and melt fat faster.  But, what many people don’t realize is that there’s a big difference between the types of cardio that you can perform.

If you want to know the best workouts for weight loss, you need to consider the following forms of cardio training that you can implement into your workout routine.

Let’s have a look at the best workouts for weight loss as far as cardio is concerned.

Boot Camp

The very first of the best workouts for fat loss is boot camp training.  Boot camp training is nice since it’s going to be very fast paced and have you doing a wide variety of different exercises.  This is important as it will shock the body and ensure that you’re able to continually keep responding and avoid that dreaded training plateau.

Best of all, since boot camp is done as part of a large group, most people find that group atmosphere extremely motivating.

Functional Training

Functional training is a great way to both boost your fitness capacity in the gym as well as enhance your ability to carry out everyday tasks.  With this training you’ll perform a series of exercises that most closely resembles movements that you would do in your everyday life, so you do get that good transfer over benefit.

When performing these exercises be sure to keep them fast paced, one immediately after the other to keep your heart rate up for cardiovascular purposes.

Sprinting

The next of our best workouts for weight loss to include with your cardio training is sprinting.  If you can get outside and sprint as hard as you possibly can for 20 seconds and then pair this with a 40 second rest, you will have yourself a very intense session that’s really going to get you seeing noticeable changing in your body composition.

Aim to perform ten of these sprints total throughout the session, for a fast 10 minute workout that gets you results.

Sprint training doesn’t have to take very long for it to bring you top-notch progress.

Fast-Paced Resistance Training

Finally, the last of the best workouts for weight loss is fast paced resistance training.  While this should never replace your traditional weight lifting workout sessions, adding it in on the off days in between can be a great alternative for traditional cardio training if you really dislike doing it.

Fast paced resistance training will have you performing light-weight exercises into the 20-30 rep range and moving from exercise to exercise with no rest in between.

The goal of this one of the best workouts for weight loss is not to develop a high amount of strength but rather to kick-start the metabolism and have you burning up fat at an accelerated pace.

So there you have some quick ideas for your cardio workout routine.  Any of these best workouts for weight loss will help to shake up your traditional cardio sessions and move you one step closer to success.

7 Deadly Mistakes About Losing Belly Fat

Get your complimentary Special Report on Express Fat Loss

If you’re looking to put together a workout routine for how to lose weight with exercises, there are a number of steps that you should take into consideration. Many people don’t go about the process of program design correctly and as such, sacrifice the results that they see.

Fortunately, if you do have a firm understanding of how to lose weight with exercises, you can accomplish this goal without too much trouble.

Let’s have a look at the process of what you must do in order to lose weight with exercises.

Step 1: Choose Your Exercises

The very first step to lose weight with exercises is to select the actual exercises that you want to perform. For best fat burning progress, you should aim to choose exercises that will use as many muscles at once as these are going to offer the biggest calorie burning benefit.

Movements such as squats, deadlifts, bent over rows, the shoulder press, and the bench press are all great ones to choose. Try and stay away from adding too many isolation movements to your workout routine such as bicep curls, tricep extensions, and lateral raises as these are not the most beneficial lose weight exercises that you can perform.

Step 2: Determine Your Rep Range

The second step to figuring out your workout is to select the rep range you will use. Most people will see the greatest benefit from using the lower rep range with their exercise selection as this will allow them to lift more weight.

Ideally you should aim for a rep range of 8-12 reps total, which will allow you to lift heavy but still see a nice metabolic boost.

Step 3: Set Your Sets

Moving on, the third step to take to help you lose weight with exercises is to set the number of sets you will perform. For best results, you’ll want to aim to perform 3-4 sets for your compound lifts that were mentioned in the first step, and then if you are going to do any isolation exercises, you should add 1-2 sets of those total.

There’s no real reason to do more sets than this on those isolated exercises as your time is simply better devoted to the compound movements.

Remember you can only do so much work each session before fatigue kicks in, so you need to make the most of what time you do have.

Step 4: Factor In Rest

Finally, the last step to helping learn how to lose weight with exercises is to make sure that you factor in how much rest you’re taking.

Since your goal is to burn calories, try and keep the rest periods on the slightly shorter side to around 30-45 seconds total. If you have to go slightly longer than this to recover that’s not a big deal, but don’t let yourself wait too long or you’ll lose out on the metabolic boosting benefits.

So there’s everything you need to know about properly designing a program to lose weight with exercises. If you keep these steps in mind, you can be on your way to success.

If you want to know more about  7 Deadly Mistakes About Losing Belly Fat – You have to look at this

Webinar…..CLICK HERE !!!

There are quite a few misconceptions relating to the concept of dieting and starting a fat loss program. You might be aware that the weight loss industry is a $68 billion a year profit center although not as successful as they would like it to be. They still attract many individuals who are trying hard to meet their fat  loss objectives.

Many desperate people turn to bariatric surgery or other methods to achieve their rapid weight loss goals. The rush to reduce our waistline causes people to attempt to use or try all manner of fads and contraptions in an effort to fit an ideal image. Quite often health and fitness take a backseat to looking good.

The media tends to make fat a dirty word and people who are fat are the butt of jokes and ridicule. Experts often avoid the topic of body type and metabolism in favor of the catch-all phrase “weight loss“. The concept of weight loss is a flawed one; the actual goal is to reduce body fat while maintaining proper muscle tone.

You’re going to need to satisfy your body’s basic energy requirements in order to avoid slowing down your metabolic rate. When you don’t consume enough calories your metabolism slows down even further. Getting in shape and staying fit should be the first objective because a healthy lifestyle

A lot of people that you would consider skinny actually have high body fat percentages. Let’s start by increasing our metabolic rate; this will help us to burn fat and use calories more efficiently.

Walking for 40 minutes or more will cause your body to begin using more fat for fuel. You can slowly burn fat through long walks; this steady progression will ignite your fat burning hormones but takes a long time to accomplish. As you increase your metabolism through steady sub aerobic activity, you’ll find that your overall fat percentage will continue to go down as your ability to efficiently use calories go up.

Walking can actually benefit you in many ways but in relation to metabolic increase, this steady action causes you to consume your glycogen stores over a period of time; usually 20 to 30 minutes. After that point your continued walking stimulates your fat burning response as your body seeks to continue fueling itself with body fat.

High intensity interval training does the same process only faster. The high intensity workout causes you to quickly use up your glycogen stores. Remember that when you are beginning this kind of program, you should take it easy and work your way up. Consult with a physician before conducting any extremely strenuous exercise program.

You’re going to be pushing yourself to your maximum, both aerobically and anaerobically with this kind of workout. It may be sure to but it can be brutal. Using compound exercises, you can get a full body workout that burns fat and stimulate muscle growth in as little as 15 to 20 minutes. Your strategy must be specific when considering the difference between triggering fat burning versus calorie consumption. They both require different methodologies.

There is no need to restrict your calorie intake more than 500 calories a day when working out on a fat burning program. A high intensity short duration workout will tax your body and burn as much a 600 calories. While training, you can emphasize weight loss by simply reducing your daily calorie count by 500 in order to promote healthy weight reduction. You can realize a 2 to 3 pound loss per week. Resistance and aerobics exercises work well in a fat loss program.

Did you get your Complimentary Special Report on How to Lose Weight Fast? Not Yet?…..Click Here to receive your copy

As you go about forming your workout routine, it’s important that you take into consideration what the top exercises to loss weight will be.  By pairing these with your diet program, you’ll see better overall toning benefits, improve your metabolic rate, and help to gain muscle strength.

Many people are currently going into the gym performing movements that aren’t especially beneficial, so replacing those with the following exercises to loss weight will definitely get you headed in the right direction.

Let’s have a quick peak at the main ones to know.

Full Squats

As far as your lower body is concerned, you simply can’t go wrong with the squat exercise.  Full squats where you lower yourself all the way down to the ground are really going to target the glutes, quads, and hamstrings, reshaping your entire lower body.

Even more, since the squats do require a high degree of balance, they’ll call into play every single muscle in the core as the abs contract to help maintain your balance.

Full squats can either be performed with a barbell or a set of dumbbells.

Lunges

Moving on, the second of the best exercises to loss weight are lunges.  Just like the squats, the lunges will target every muscle in the lower body as well, plus they’re going to test your balance and agility as you move across the room.

Performing lunges immediately after your squats will make for an intense lower body session that will be sure to fully exhaust the leg muscles.

Be sure that the knees are tracking over the toes when doing your lunges however to prevent knee pain development.

Push-Ups

Moving over to the upper body, push-ups can’t be beat. With so many different variations that you can perform, you’ll never get bored of this movement.

Push-ups are also going to be perform for hitting the chest, triceps, and even the shoulders to a degree, so make for a very complete upper body exercise.

Make sure that you are maintaining proper form while doing your push-ups in order to see the best results possible.

Burpees

Burpees are our next movement to consider to get your heart rate up, target many muscle groups, and blast fat fast.

Burpees are one of the exercises to loss weight that you can perform between your other resistance training movements if you desire to up the intensity of the workout program and add a cardiovascular element to it.

Many people find this to be much more enjoyable than adding traditional cardio afterwards, so that’s something to consider.

Pull-Ups

Finally, the last of the best exercises to loss weight are pull-ups.  If you can’t perform a pull-up on your own, get someone to hold onto the legs and give you a slight helping hand upwards.  Keep practicing at that until you can do it on your own with ease.

Pull-ups are going to be great for targeting the back and biceps, so will hit the muscles not utilized during the push-up exercise.

So there you have the main exercises to loss weight that you must focus on.  If you can get these into your workout routine and perform them at least twice per week, you’ll be on your way to progress.

Get Your Complimentary Report on Express Fat Loss  (Click on the Link)

One of the main components of good health and low belly fat is exercise. There are two types of exercises needed to maintain muscle mass for high metabolism and above average respiratory fitness. They are strength training and aerobic conditioning. In this article I’m going to offer 7 key exercise tips to help you lose belly fat quick. Some will be specifically for fat burning while others will focus on calorie consumption.

1. Kettlebell workouts – You may have seen these odd shaped iron balls with the handles attached in the gym, on YouTube or in fitness magazines. This Russian-made fitness system allows for a full body workout at a high enough intensity to increase your cardiovascular capacity as well as your muscle density. Unlike dumbbells, kettlebells are handled in a manner which actually places the weight outside of your grip. This allows you to swing the weight forcefully while involving a wide variety of muscles in your movements.
2. Push-ups – I’m a firm believer in compound exercises for fat burning because they involve both major and minor muscle groups. Push-ups influence muscles in your neck, shoulders, triceps, forearms, chest and back. Even your abdominal muscles are involved in the effort. You can vary the tempo, placement of your arms and legs, elevation and repetitions to make them easier or more difficult. If you are a beginner, support your body on your knees and hands and gradually shift to your hands and balls of your feet as you gain more strength and control.
3. Sprints – To get the most out of cardiovascular exercise for fat burning, sprinting for short periods, is an excellent way to accomplish your goal. Try sprinting for 30 seconds, then rest for 60 seconds before repeating the process 8 to 10 times.
4. Squats – Perhaps the best-kept secret in fat burning fitness is this basic compound exercise. The squat has many variations and can be done quickly or slowly; with weights and without. You can develop powerful legs and buns of steel using this exercise.
5. Jump rope exercise – Another often overlooked fitness tool for burning fat, rope jumping can be used as a variable intensity workout system that burns calories while increasing your cardiovascular potential. Start off with short skips then walking in place as you develop your stamina and timing. With a little practice, very soon you’ll be skipping more than walking.
6. Circuit training – A set if exercises in which you work a variety of muscles; one after the other in sequence. There is usually minimal rest between each exercise but the workout goes by quickly. In the gym, you’ll tend to go from station to station performing one set of each exercise, and then repeat the process until your time limit is up.
7. Weight Training Super Sets – This is the advanced training methods used for applying maximum stress to your selected muscle groups. You’ll do two intense strength training exercises; one right after the other without any rest in between them. They can be the same muscle groups or different depending on your objectives. You’ll increase your heart rate while increasing your muscle density as well.

These exercises will definitely help you to lose belly fat fast. They not only help you burn calories, but also elevate your metabolism as they influence your hormones during rest and repair time. Try to get this kind of workout done at least three times a week. If you have a long way to go to reach your fitness goals, you may have to increase your frequency to five days a week.

If you want to know more about  7 Deadly Mistakes About Losing Belly Fat – You have to look at this Webinar…..CLICK HERE !!!