Category: Abs

What Are The Best Exercises For Abs? Here Are The Top Nine Abdominal Exercises.

What Are The Best Exercises For Abs? Here Are The Top Nine Abdominal Exercises.

Choosing the best all time exercises for abs is no easy task. There is a lot of research involved. Let’s see you can’t very well go to your local gym and ask the guy with the best abdominals how he goes about working stomach out. And how he maintains washboard like abdominals.

Nor can you find the answer by studying facts and figures on abdominal workouts in an encyclopedia. And you certainly can’t just stay up late every night and watch Tony Little act like a nervous tick on speed as he spouts out the benefits of the exercises for abs on the ab machine of the month – the be all and end all answer to every ab problem.

The answer is: There are no best exercises for abs for everyone as we are all different and react differently to abdominal workout. I’m providing nine abdominal exercises in an order which may or may not be hierarchical, depending on what you value on a gut level. But any and all of these ab exercises can and will add detail to the muscles which are located in the place known as the six pack, beer gut or pot belly depending on the level of adipose or lack thereof. Whether you see the muscle immediately or not, these abdominal exercises will certainly decrease your belly fat.

The Top Nine Exercises For Abs.

1. The Crunch Please visit my stomach crunches page for a more detail explanation of the abdominal crunch.

2. The Lying Leg Raise I feel this is one of the most effective ab isolators and, while it is a little more difficult than the crunch, it is still performable by almost any level of trainer. Lie on the floor on your back. With your palms down under the small of your back for support, lift your legs until they form a 90-degree angle with your torso. Then slowly lower them to the start position. Beginners can let their legs and feet touch the floor after each rep to regain their composure, but intermediate and advanced trainers should try to keep their legs from touching the floor between reps.

3. The 1/4 Sit-Up, Legs Raised This exercises for abs combines the time proven results of the sit-up with the applied intelligence of the crunch. It actually mocks the positioning of the crunch with legs over a bench, but because of the balance necessary, it is just different enough to provide a distinct feel.

While lying on your back, lift your legs off the floor, forming a 90-degree angle between your thighs and torso, and also a 90-degree angle between your calves and thighs. Then, with hands behind your head (or wherever you feel comfortable), perform as much of a sit up as you can. Depending on the configuration of your body, you will do little more than a crunch movement, but it’s the idea of sitting up from that position that counts.

4. The Hanging Leg Raise This abdominal exercise is a phenomenal one in terms of what it can do for the belly. The main problem is that it’s pretty darn hard to execute. Having enough strength to complete a few reps of this physical challenge makes it an intermediate to advanced level chore from the start, but it works. Take a relatively wide grip on a chin up bar, and while hanging with legs straight, lift your legs to form a 90-degree angle with your torso. Then lower your legs and repeat. It’s important to keep your body from swinging excessively while repping, so if possible have a partner stand behind you and brace your back during initial experiments with this one.

5. The Reverse Crunch Again please visit my stomach crunches page where I go trough all of the different ab crunches more in depth.

6. The Ab Training Machine Almost every gym has at least one abdominal machine. You sit upright with a pad against your chest and bend forward at the waist, moving your chest toward your lap. There are several variations. Some require you to lock your legs into the bottom of the machine with your hands behind your head and pull your body together into a fetal-like position. Some are upright and some prone. Any of these machines can be used effectively. In fact, most body men and women opt for the ab machine in some form or other in their quest for six pack abs.

The important thing to remember when using abdominal crunch machines is to use only as much weight as is necessary to add resistance. You are not trying to see how much you can max on an ab machine. Use a light weight and perform the exercises for abs by contracting muscles. Do not pull with your arms or employ excessive body motion. Just use the abs, remember you are working stomach out. I’ve seen plenty of guys work their belly by struggling through a heavy set of triceps pushdowns than while doing actual exercises for abs. So train the muscles, not the movement.

7. Kneeling rope crunch Yep you guessed it, another form of the crunch which I discuss in my stomach crunches page 😉

8. Knee Ups This exercise can be performed off the bench or in an apparatus designed specifically for it. Sit on the end of the bench with your butt barely on it and your hands holding the bench for balance. Lift your knees towards your chest as high as possible. They will not reach your chest, but don’t worry. And do not try to lean your chest forward to reach your knees. That doesn’t make it a better rep. Simply complete the movement in that short range of motion. This exercises for abs requires a slightly quicker rep speed than most but that is no excuse not to feel it or move up and down just to complete the rep. This is one of the most popular exercises for abs in France. It is slightly similar to the hanging leg raise, but easier, so those finding the hanging exercises to be a real drag can get grounded and try to earn their wings at a later date.

9. The Sit Up It’s the mother of exercises for abs. Without it who knows, maybe no one would have six pack abs. But unlike fine wine, the situp didn’t really improve with age. It didn’t rot, but it has fermented a little too long. Instead the sit up has evolved into a diamond-like existent with as many tangential variations and improvements. Sure, people still do the sit up, and many who do and swear by it have abs to die for.

You can do situps lying on the floor with bent knees and lift the body all the way up. You can do them on a decline bench. You can do them on an ab board (with varying levels of incline). There are many variations of situps as there are excuses for not doing them. Even though I’m not a big fan of the sit up, there is one variation which I feel is very easy and also very effective. It is primarily for beginners and involves using either a decline bench or an ab board. Instead of hooking the legs at the top of the bench and allowing gravity to enforce its laws against you, lean against it with your feet flat on the floor and your head at the top of the bench. This decreases the intensity but allows for a full range of motion and the completion of numerous reps because of performance ease. Easy, yes, but it still really works the abs. Once you’re in position simply bring your torso from a 45-degree angle position to the floor (essentially an incline bench sitting angle) to an upright 90-degree angle or slightly beyond. Then lower yourself till your back is on the bench.

As is the case with all other exercises for abs, contraction and concentration is the key. Don’t simply go through the motions and expect results. Concentrate on the business at hand, namely abs, and soon you’ll be ab-fab too.

And So Goes The Top Exercises For Abs

The evolution of abdominal exercises has progressed along with the evolution of man. As man has become more learned and creative, so have his ideas about exercises for abs. But in the end, the simplistic approach and careful analysis of what makes the abs work has causes the world to sit up and take note that it’s crunch time if you desire the ultimate in a tight six pack waistline.

Here are more good exercises for abs

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So How Much Is All This Worth?

The Ultimate Belly Fat Burning Guide For Six PAck Abs Retail
Bonus #1: Eating for Abs Nutrition Guide Retail
Bonus #2: kim Lyon’s DVD pack Retail
Bonus #3: 2 Turbulence Training Workout Books Retail
Total Package Value: $189.79

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P.S. Even with the 21 day trial offer you will still have the no risk 60 day money back guarantee. If you are not thrilled with your flatter belly and the increased energy from our program in 8 weeks, let me know and I will refund your order. Our goal is that you are 100% satisfied and I guarantee it will work for you.

P.S.S. If you’re sick and tired of wasting countless hours in the gym doing the same workouts with no results. Then use these flat belly exercises to cut down on your workout time, increase your energy, boost your metabolism and lose inches of your waist fast and uncover your rock hard abs.

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One Set For Fast Abs Success!

One Set For Fast Abs Success!

6-pack If there is one great equalizer in life, it is the pressure for time (and wanting fast abs). Everyone rich or poor is allotted 24 hours per day – no more and no less. Not many of us have free time to use at will and very few people have free choice on how to use their time. Finding time to workout each week is a real challenge for almost everybody. Unfortunately, some areas of your life may suffer as a result of the time crunch. Here’s how not to make abs your neglected body part.

Your physique has hundreds of muscles, and you don’t have time to work all of them. Many people hit the major muscle groups giving the body a reasonably good overall workout. Focusing on the main critical areas enables one to train by large groups, back, legs, etc… When time is short and you want to hit your arms hard or pump up your chest, you may relegate your midsection to the back seat. You can easily rationalize skipping abs because they’re tough to train. Fast Abs training hurts! It’s not one of the most enjoyable routines. Skipping good abdominal exercises, however, is a big mistake because the abdominal workout is important for both health benefits and appearance. Your midsection sets the tone for the other areas of your body. Still, selecting which muscles to work under pressure of time is a tough call. Fortunately, we have a way out of this dilemma, the one set – hot abs solution.

Good Abdominal Exercises Using The One Set Abs Method

Can you effectively work the abs with a single set? You can if you understand that a hot looking midsection depends on much more than resistance training. The basics for shaping 6 pack abs are a good diet, exercise to burn off fat, elevation of the metabolism, and direct good abdominal exercises. If you follow these guidelines consistently, you can shape hot abs that look great.

To help even more, most of the other exercises you do involves the abdominal muscles to some extent. If you eat right and get in some aerobics work, your abs will be in good shape even if don’t have a lot of time to dedicate to them. Hitting them hard with one set of resistance fast abs exercise will give you a better flat belly than you ever thought possible.

The key to getting stimulation from a single set fast abs workout is the right type of repetitions. There are many good abdominal exercises, most of which can be fairly successful, but if you have time to get in only one set of abs you want it to be the very best, and the best abdominal exercise for single set use is the partial sit up, also called the half sit up.

Partial Sit Ups For Full Ab Results

The partial sit up is a modified form of the traditional full sit up. Although the full sit up does involve the abdominal muscles to some degree, along with a few other muscle groups, the partial sit up, very focused good abdominal exercises, hits the abs hard and direct. Your midsection has to work hard because of the tight range and the constant tension imposed by partial sit-ups. Do them by lifting your upper body using abdominal strength alone. You can put your hands behind your head or across your chest. Come up half way up, as compared to going all the way up in the full range of the traditional sit up. Do not brace your feet! The effect of not bracing your feet and coming up only part way is to put a stronger stimulation challenge on your abdominal muscles because the constant tension is much tougher than with regular situps. And that is what you want to happen in order to increase the muscle tone in your abs. Do not let your head go all the way to the floor. Keep it slightly elevated, even in the down position, to maintain constant tension on the abdominals.

The partial sit up is not nearly as easy to do as the traditional sit up, but the exact elements that make it tougher to do also make it more effective in getting fast abs into shape. And the tougher, the better. Easy exercises do not produce awesome looking 6 pack – hot abs muscles. As a general rule, the tougher the abdominal exercises is to do, the more belly muscle tone it will positively effect. Remember, you are not doing dozens of sets, just a single set, so you can make it happen even if it’s hard.

High Repetitions For Fast Abs

Use very high reps with the partial sit up. Although most people do most exercises for abs in sets of 10 to 25, your aim is to really blast your abdominals hard with one set because that is all you are doing. Start at a lower range, around 10 reps in the beginning, but from there move up and add reps during every subsequent workout. Aim at getting as high as 50 to 100 nonstop repetitions in this exercise. When you begin, this number will seem high, but you should be able to attain it if you consistently add a rep or two at each fast abs workout.

You can build hot 6 pack abs even with a limited amount of time at your disposal if you use the partial sit up as your ab exercises training tool.

  • Raise your body only partway off the floor.
  • Don’t brace your feet.
  • Don’t let your head go all the way to the floor.
  • Keep constant tension on your abs.
  • Work up to a range of 50 to 100 reps.

Check out these good abdominal exercises for fast abs!

Also apply these 9 tips for great abs quick.

Muscular Sideburns For Getting Hot Abs

Muscular Sideburns For Getting Hot Abs

Most bodybuilders and fitness competitors train for hot abs on a regular basis. The usual routine is to sit at an ab crunch machine and move the torso up and down like a plastic woodpecker at a water bowl.

Perhaps the most creative sort will attach a two-sided rope to a high cable pulley and kneel down in prayer, beseeching the heavens for nice abs through this one monotonous exercise.

Unfortunately, unless there is a lot of twisting and turning going on, only central 6 pack abs will evolve. That’s like eating a yolk and discarding the egg white! There is a lot more to hot abs development than just working the abdominal region, and it behooves the competitive bodybuilder to include a number of abdominal exercises that focus on the intercostals, serratus, and obliques to gain a competitive edge.

The torso is a palette of muscles. Diagonally and lengthwise, the serratus, obliques, and intercostals muscles run across the torso, creating an aesthetic pattern of power and protection. This supporting wall corrals all of the internal organs and delicate bone structure of the ribcage. It must, therefore, maintain its protective integrity through a conglomerate of long and short muscles. Interwoven like a honeycomb.

Details are what separate average from hot abs, which may appear similar to the untrained eye. An expertly cut and flawless one karat diamond is worth ten times what the same rock with a flaw will fetch. So it goes with abs as well.

The serratus, obliques, and intercostals are muscles often neglected in training, even though they are an important part of aesthetic for both the stage-bound bodybuilder and the beach body aspirant of hot abs.

The Serratus – The serratus anterior, as it is often called, is a small sheath of muscles that lies between the ribs and the scapula. It can be seen just under, and to the side of, the pectorals. The serratus meets the intercostal at an apex, its widest point just under the armpit. The intercostals lace in underneath the serratus like folded hands. The function of the serratus muscles is to rotate the scapula, raise the point of the shoulder, and draw the scapula forward and downward. Exercises that work the serratus are usually crunch type movements that begin with a wider grip if hanging or more true side to side rotating if sitting.

The Obliques – AKA love handles are long bands of muscles running along each side of the torso from the midpoint of the rib cage down to the hip bone. They encase the abdominal wall as they attach from the lower eight ribs to an insertion on the side of the pelvis. The primary function of the obliques is to move the body from side to side, but they are also responsible for helping the body to twist using the torso as an axis. The exercises for love handles involve twisting. Many of them benefit the intercostals as well.

The Intercostals – The are made up of two or three thin sheets of muscular tendons occupying the spaces between the ribs. they are the muscles that are found beneath the pecs and over to the side of the upper abdominal wall, lacking in just underneath the serratus. The function of the intercostals is to lift the ribs and draw them together into a protective membranous honeycomb. Many abdominal exercises, twisting movements and crunch-twist combinations hit the intercostal area.

Exercises For Hot Abs.

Any abdominal routine worth its salt will include a variety of exercises for the intercostals, obliques, and serratus. These muscles aren’t necessarily addressed in the standard forward crunch routine but are of equal importance to the competitive bodybuilder for hot abs. Abdominals are fairly easily built and revealed (if an individual has followed his abs diet properly), but displaying an actual hot looking midsection is a definite advantage. Remember, a judges eye goes straight to the abs first. For that reason, the mainstay of an abdominal routine should really include more work on the three outlying muscle groups that surround the 6 pack abs.

However, it is important to be mindful of the width of the waist at all times. Many twisting movements executed without a good mind-muscle connection and conscientious training can wreak havoc on the aesthetics and proportions of a waistline. When doing any twisting movements, try to isolate only the muscles you intend to work to prevent haphazard results.

Here are the best exercises that isolate the serratus, intercostals, and obliques.

The Serratus – Hanging Bent-knee Leg-raise Crunches. Take a wide palms-forward grip and hang onto a chin-up bar. Bending the knees, slowly swing the legs up to one side, feeling the serratus muscles stretch. Contract the serratus to the maximum. It is important to bring the legs to each side deliberately – try not to swing them back and forth. If possible, bring your knees up to your chest, although this is not necessary to get the job done.

The Intercostals – Twisting Sit-Ups. Lying on the floor in sit-up position, with the knees bent tucking the hands behind the neck, elbows around the head, lift the head slightly. Twist the left elbow and upper torso to meet the right knee, or as close as possible. Bring the right elbow to meet the left knee, alternating with each setup. try to keep a constant tension on the abs and intercostals at all times by never allowing the head and upper back to contact the floor.

The Obliques – Seated Twists. Seated on the high end of an incline bench, with feet tucked under the circular padding below, take a wide grip of a dowel (or stick apparatus of some sort) behind the neck. Rounding the back slightly, lean back just a bit and begin to twist. Swing only the shoulders in one direction, being careful to keep your seat while doing so. Pick up the pace as you start to feel the obliques contracting. Here are some tips on how to get rid of love handles.

In Conclusion…..

Though there is no such thing as spot reduction per se, it is possible to appear leaner in the abdominal region. This is achieved by regular ab exercise, being consistent, and by following a clean diet which is low in fat and sugars. Most folks who exercise don’t carry an overabundance of body fat in the midsection. But even if you do carry a bit more than average, building hot abs, serratus and intercostals can diminish the appearance of fat by allowing the tissue on top of it to look much smoother, and in this case, smooth is a good thing.

These abdominal exercises should serve as all the tools you’ll ever need to fully develop hot abs. As a bodybuilder or fitness competitor, it is absolutely necessary to develop more than just nice abs. Although the freak factor in the world of bodybuilding is normally associated with other body parts, razor sharp quads or mountainous biceps, you’ll stand out in any lineup with outstandingly developed abdominals. So stop sitting on that ab crunch machine chatting your time away and start getting creative. Use variations of the very basic, age-old exercises and you’ll be a winner no matter what your standing.

Discover the real Way to hot abs.

Interval Training For A Flat Belly

Interval Training

What is interval training? Simply put, it is a method that adds intensity and efficiency to your workout. Meaning you will burn more calories while spending less time exercising.

If you are looking for the best cardio workout and a way to burn more belly fat, then interval fitness training is the way to go.

Once believed that only athletes and advanced hardcore cardio buff should perform them, exercisers at any fitness level can benefit from the fat burning efficiency of interval training.

So What Is Interval Training?

It is the alternating of intense activity with lighter activity during a workout cycle.

For example, during your regular walk, you would walk at a faster speed for 60 seconds then slow down for 60 seconds then walk fast again. You repeat this without resting in between the intense and low intensity. That’s what intervals are.

Or if you are on an elliptical machine, work at a hard pace then instead of stopping or resting to catch your breath simply slow down to an easier pace until you can start up hard again. This will burn more calories in less time. That’s because when you work harder it challenges the body, makes your heart stronger and consequently, burns more belly fat.

Why Add Intervals To Your Workout

Besides the fat burning benefits, they can help you break through plateaus if you’re in a rut and your not losing fat anymore. And they will get you in shape faster bringing you to the next fitness level.

When you always do the same exercises, your body adapts to it and gets comfortable which is why you’re not making progress anymore. But with interval training, you will challenge your body in a new way making it work and respond again.

Plus, when you see you’re losing weight again, you will find new motivation. Intervals can also be performed in any workout like running, cycling, swimming, and walking. And on any machine including the treadmill, rowing machine, the elliptical and stationary bike always keeping your fitness routine fresh and fun.

Another benefit, as I said earlier, interval training gets you in shape and builds your endurance faster making your workouts feel easier. And during intense activity, your muscles get sore due to the waste product they produce. But with the alternating intense to easier it flushes your muscles eliminating the waste product reducing muscle stiffness making your routine more comfortable.

Can anyone Do Them?

Yes, anyone can do them, from beginners to advanced, you just need to adjust them to your level. You pick the intensity and length.

Today, you might feel like performing 30 seconds burst of intensity, the next workout it could be 60 seconds, it’s up to you. You can even vary the next time in the same workout, one burst at 30 seconds and the next at 90 seconds.

However, if you have a specific belly fat loss goal, you might want to use a more scientific approach. A complete program like Turbulence Training will take all the guess work out of your training.

Interval Fitness Training Workout

When you do interval workouts, it is important to warm up. Spend about 5 to 10 minutes as you would for any other workout. This prepares your body and helps avoid injury.

To do interval fitness training you must first decide how you are going to do it. What method are you going to use to create more intensity – speed or an incline. Next, you must decide when you will work hard and when you will slow down. For example, if you are walking outside, you can use trees or houses as starting and cut off points.

I recommend using timed intervals. Beginners usually start with a 30-90 split. This means you train hard for 30 seconds then slow down for 90 seconds.

For an ultimate fat burning workout do a 60-120 split. Working hard for 60 seconds will deplete stored glycogen. Your muscles will be completely out of energy resulting in burning fat for energy speeding up weight loss.

Depending on your fitness level aim at performing between 5 and no more than 12 interval cycles in your workout. You can alter the length of each cycle as you see fit.

What intensity should you use? You should be breathing hard with and increase heart rate. The last few seconds of your cycle should be hard to complete but if you feel you are going to pass out or feel nausea you are working too hard.

And if you are still breathing hard after your slow cycle then takes the time you need to recover. Speed it up again when you feel ready.

Beginners should start by doing jogging for 60 seconds then walk for 120 seconds.

Intermediate can run hard for 30 seconds then jog for 60 seconds.

Advanced can run hard for 60 seconds then jog for 60 seconds.

To get the most from you workout with these interval training tips.

Risks Of Interval Training

It is important to consult your physician before starting an interval training program as they are not for everyone. People with a chronic health condition or sedentary people (out of shape) should get the doctors O.K. to start.

Start out slow and work your way up. If you do too much too fast you risk injuring your tendons, muscles, and even your bones.

As you feel yourself getting into better shape and your stamina improves, go a little harder. This will always keep your body challenged and avoid hitting plateaus due to adaptation.

Training For A Flat Belly

As I stated earlier, Interval Training has been proven to be the best fat burning workout you can do. Helping you to reach your weight loss goals fast.

Which is why developing your abdominal muscles as you lose the fat is important if you want to see those 6 pack abs.

You need a complete program that will cut down on your workout time, burn belly fat fast and develop and tone your abs. We here at Flat Belly Exercises recommend the Turbulence Training For Abs program.

It combines the best abdominal exercises, bodyweight exercises so you get that toned and fit look, and interval training to burn fat all over.

See my Turbulence Training For Abs program review.

See my Women Abs Or my Male Abs page for details.

High Intensity Interval Training

High Intensity Interval Training

Are you ready to take your belly fat loss to the next level? Then high-intensity interval training or HIIT are what you’re looking for. They burn more calories, improve your cardiovascular fitness and melt away fat a lot faster than regular cardio can while spending less time working out.

HIIT training are proven to be more efficient for weight loss and although you will spend less time in the gym, they are by no means easy. This form of cardio training is very physically demanding and it isn’t for everyone.

If you cannot exercises at a very high intensity due to health or cardiovascular problems or are not a higher than average fitness level and are new to aerobic exercises then high-intensity interval training is not for you. At least not until you get into better shape. Try regular Interval training for at least 8 weeks before moving on to HIIT.

What Is High Intensity Interval Training

They are a modified version of interval training that involves a short burst of maximum intensity exercises followed by a slightly longer moderate intensity exercise. This offers a lot more benefits than regular and steady cardio that keeps your heart rate at the same level throughout the aerobics.

Pushing your body harder than you would with regular aerobics hold these advantages:

• HIIT burns more belly fat during your workout and because it is so taxing on your muscles it takes longer for your body to recover after a workout meaning your body continues to burn calories long after your training is over.

• They work on both your aerobic and anaerobic energy systems. When you train all out your body responds by improving its anaerobic system while at the same time building your aerobic fitness level.

• By working on the anaerobic it stops the muscle loss that occurs at weight loss, unlike cardio.

• Improves your metabolic rate enabling your body to burn fat as energy. Speeding up fat loss and improving your athletic endurance.

The main difference between HIIT and regular interval training is that at the high-intensity cycle you are putting out maximum effort not just increasing your heart rate. There are also different levels of intensity you can use at the low intensity or recovery cycle.

High-intensity interval training is often used to enhance performance in a particular sport. You can custom design them to meet the needs of your activity.

HIIT Training Tips

Before beginning a program you should be able to exercises for 20 to 30 minutes at 80% of your maximum heart rate without having any problems. Remember that they are very demanding which is why you should build up your sessions and not overdo it at the start.

It is important to warm up thoroughly for at least 5 minutes and to cool down for 5 minutes afterward.

HIIT are designed for people who want to boost their cardiovascular fitness level, their endurance and promote fat loss all without losing their muscle mass as they lose weight.

You must enter your anaerobic zone in the high-intensity cycle. You achieve this by working at maximum level and when you feel the burn in your muscles you are in the anaerobic state.

If you are performing shorter intervals, adjust the length of the recovery cycle if you feel you don’t fully exhaust your anaerobic energy.

Your heart rate should return to about 70% of your maximum but if it doesn’t by the end of your recovery cycle you need to shorten the high intensity and lengthen your recovery cycle.

High-intensity interval training is not for beginners or people with cardiovascular disorders. If you experience difficulty breathing or chest pains cool down immediately. Stopping suddenly can cause lightheadedness and faintness.

Do not perform any HIIT without the O.K. from your doctor. These interval training tips are good guidelines to follow.

Progressive HIIT Program

Incorporate the HIIT training tips above when performing this workout. To get the maximum belly fat loss you should be at a heart rate of at least 60% during the warm-up, cool down and recovery cycle.



High Intensity Cycle


Repeat Interval

Cool Down

Total Time


5 min.


4 min.

2 times

5 min.

20 min.


5 min.

1 min.

4 min.

3 times

5 min.

25 min.


5 min.

1 min.

4 min.

4 times

5 min.

30 min.


5 min.

1.5 min.

4 min.

2 times

5 min.

21 min.


5 min.

1.5 min.

4 min.

3 times

5 min.

26 min.


5 min.

1.5 min.

4 min.

4 times

5 min.

32 min.


5 min.

2 min.

5 min.

3 times

5 min.

31 min.


5 min.

2 min.

5 min.

4 times

5 min.

38 min.

This eight-week program is a good place to start as it will progressively get you at a higher fitness level. When you feel ready you can add more intervals and/or increase the length.

If you are training for a specific sport or activities, adjust the workout to meet your goals. For example, if you are training for sprinting, then you will need to perform short burst at maximum like 20 seconds of running and then 40 to 60 seconds of jogging. Repeat 15 to 20 times per workout.

Or if the workout is too difficult for your fitness level, diminish the length of the intensity or the number of cycles until you work up your fitness level.

Even when you’re training with high-intensity interval training it is a good idea to keep your regular cardio workout in the mix. Say you perform 2 HIIT sessions a week then you should keep doing at least 1 session of aerobics.

Remember consistency is the key but don’t overdo it. If you challenge yourself too hard you will burn out.

A good guide to High Intensity Interval Training is the Turbulence Training Program, it will take all the guess work out with its step by step instruction.

Using this guide will transform your body as well as your fitness level fast.

Causes Of Fat – Battling Growing Belly Fat


To defeat obesity we must first identify the causes of fat. The belly fat growing process is something that all of us face in varying degrees at one time or another.

The average person has between 30 and 35 billion fat cells, but most of these cells are so small and light that they do not constitute over 20 percent of total body weight.

However, if you ingest more food energy than you expend, those fat cells can grow your tummy so big they’ll turn around and bite you.

The formation of fat cells occurs most commonly between the ages of 12 and 18 months and again at 12 through 16 years of age. Excessive weight gain during these times can increase the number of fat cells, and this surge usually results in serious long-term difficulties.

Certain environmental factors can also be the causes of fat. For an instant, if an adult achieves a weight that is 50 or 60 percent above his or her ideal weight, this excess can elicit an increase in the number of fat cells.

Pregnancy can cause proliferation of fat cells through a combination of hormonal fluctuations and an over ingestion of calories. Regardless of what causes fat cells, once formed they are there for good.

We cannot burn them off by diet and exercise, although we can decrease their contents.

These fat cells will always be ready to jump on any opportunity to expand, and hence we see the 90 percent rate of recidivism in those who lose weight.

Twice during my life I’ve lost 100 pounds or more, but the weight slowly found its way back. The best advice I can give to anyone is not to let yourself become fat to begin with, for this obesity sets a trend that is not easily undone.

As for myself, when I achieved the weight that I wanted on my abs diet, even with a clean diet and abdominal exercises, I still had as many dormant fat cells in my body waiting to expand.

Belly Fat Growing

Some of us are preordained to be fat. I was born weighing almost 10 pounds. Even given identical diets, some people will get fat while others will not.

Clearly important genetics factors in the causes of fat are involved, and these are heavily weighted toward the maternal side. If a mother is obese there is a 75 percent chance that her children will be overweight.

If a mother is thin, so too will be most of her children. The reason for this pattern is probably that we inherit from our mothers the biochemical factors governing activity in our mitochondria. The mitochondria contain our cells energy production mechanisms, and if they are very efficient one will tend to need less food energy.

Thus an energy conservation trait that has a high survival benefit during times of low food availability can become a curse when food is plentiful.

Some of the increased energy efficiency in obese subjects is evident in measurements of metabolic activity. I have a normal body temperature one degree lower than the average, which makes my system, per unit of weight, require slightly less energy than does the system of someone who has a normal body temperature.

A lower body temperature slows one’s ability to utilize fat calories, so my system is very much biased toward storing energy. As a result dieting and maintaining weight loss is a terrible ordeal for anyone who has a genetic tendency toward obesity.

Age also tends to lower our metabolic rate, and that is why older people slowly become obese despite maintaining a consistent dietary intake.

We now know what defines obesity and what the causes of fat are. So what is the appropriate way to approach the belly fat growing problem. A well design abs diet , which everyone including athletes should understand.

After all dieting is not just for the obese, as is evident when bodybuilders must increase their definition to get ripped 6 pack abs for an upcoming competition.

A proper abdominal exercises routine is also a must. One that encourages fat loss in the belly while not creating a stomach bulge from abs muscle growing too fast.

Get the real secret to a flat belly.

The Abs Diet – Tips And Forgotten Tricks!


Abdominal workouts are important in the development of 6 pack abs, but the abs diet is crucial. The abs are only as strong as their weakest link. And in this case, I’m speaking of the abs diet.

Ab exercises is a requirement, but a low body fat level is a necessity in order to reveal the abs in all their majesty. The best 6 pack abs in the world are all but invisible when there is a heavy layer of belly fat on top of them.

As much as it pains me to say, you could do all the reps you wanted, but if you never made a committed attempt to get lean you’d still be ab-less.

As far as the abs diet tips are concerned, everyone’s got their own theory and many even make some sense. But the only one I’ve come across recently that’s given me some measurable results is the Meal Plan 101.

I know it sounds like another one of those hyped-up, overblown snow jobs, but believe me, it really works.

If you’re at your wit’s end about what to do about eating habits, the book Meal Plan 101 by Jason Hunter should shed some light on more than a few key issues. You’ve got nothing to lose but belly fat!

If your abs diet isn’t a problem and you’re a lean machine, stay on course and keep doing what comes naturally. But if you are struggling with unwanted fat, read thru the abs diet tips and try to apply them to your everyday routine.

The 10 Best Abs Diet Tips.

1. Drink Plenty Of Water. Cut out any other beverages like soft drinks and fruit juices. This change alone could lose you as much as 1 pound of fat a week. Try drinking 6 to 8 glass ( About 8 cups=2 liters) a day. OK, you can have your coffee or tea in the morning but try taking it black or take it with just 0% milk no cream or sugar.

2. Cut Down The Bad Carbs. You should eliminate foods such as white bread, potatoes, yams, pasta and white rice as these foods are calorie dense. Replace them with brown rice and whole wheat bread.

3. Eat breakfast. It’s true, breakfast is the most important meal of the day. Studies show that people who eat breakfast are more successful with weight loss and long-term weight maintenance(keeping the weight off). Breakfast kicks start your metabolism in the morning. Have a low fat yogurt, piece of fruit or a bowl of Special K with low-fat milk, it doesn’t have to be fancy or big to have room in the abs diet.

4. Low Fat Lunch. Low-fat water based soups are a good idea as a snack. Eat it with a salad and you have a filling, low-calorie lunch.

5. Start Meals With Salads. Salad can help you eat fewer calories at a meal by providing some bulk. Order the dressing on the side but don’t pour the entire cup on the salad. Instead, dip your fork in the dressing and then in the salad. Same tasteless calories.

6. Avoid Fad Diets. Those “lose 10 pounds in 7 days” starvation diets do more harm than good. And are definitely not how to lose belly fat. They actually slow down your metabolism, and when you start eating again, you gain weight faster and a lot more than you lost. So stick with well thought out meal plans.

7. Eat Smaller Meals More Often. Eating 2-3 big meals a day will leave you sluggish and do nothing but slow down your metabolism. Eating 5-6 smaller meals will keep you energized throughout the day and speed up your metabolism which in turn will promote fat loss.

8. Don’t Forget the Fiber. Fibre should be a part of the abs diet as it helps improve digestion, it’s like a sponge, it can absorb dietary fat and helps eliminate it naturally before it can be absorbed by the body. Not to mention it keeps you regular which eliminates bloating.

9. Eat More Vegetables. Snack with vegetables, they will fill you up without a lot of calories. Just don’t dip them in that high fat, high-calorie dips, and dressings.

10. Cheat Meal Night. One night a week have whatever you’ve been craving that week. By not completely shutting out the food you love, you will be more motivated to keep up the healthy abs diet all week.

Want a nutrition plan that is easy to follow? Our Eating For Abs nutrition plan is just that.

A Nutrition Plan and not a Diet!

eating-for-abs-smThe difference is it is based on the science of the Glycemic Index which means you won’t have to starve yourself or constantly be counting carbs.

It also means that you will eat real foods and you probably won’t have to change your diet that much.

The Eating For Abs is yours for FREE as a bonus when you order our NEW Ultimate Belly fat Burning Guide To Six Pack Abs!

Click Here For Details

Here are some more foods to avoid in your quest for The Abs Diet

Diet Myths Or Nutrition Facts?

Busting Diet Myths!: Almost every day I find cause to correct a client’s diet myths, and that myth is helping his belly fat growing. You’d be amazed at how much nutrition is misunderstood especially among those trying to shrink stomach fat. These legends of nutrition are so lofty that eventually, they become diet myths that people like me debunk for people like you who are looking to make sense of it all.

I’ve written about exercise and nutrition fallacies before, and have tried my best to discourage people from accepting what Joe Blow at the local gym says. I am always clearing up which diet myths are facts and which facts are myths. A lot of websites and even some fitness magazines have their information wrong. You really can’t blame them as they are just hopping on the current bandwagon knowing only as much as they are told. The difference between them and me is that I live nutrition every day, not just for myself but also for clients who count on me to provide them with solutions to their belly fat growing problems and, most of all, results!

So let’s set the record straight right now. These diet myths have a way of eating at you, so to speak, at any nutrition program in which the primary goal is to shrink stomach fat. Many of these nutrition myths are based on the idea that fat is bad, carbohydrates can build muscle, or protein needs change depending upon how muscular you wish to be. No matter what the myth, the truth shall set you fat-free!

The Top 6 Diet Myths.

Diet Myth #1 – “If you don’t eat any dietary fat, you can’t get fat.”This was one of the biggest diet myths in the late ’80s. I knew people who ate as little fat as possible, no fat, no carbs, …nothing. These misguided folks believed that if they didn’t eat any fat their body had no choice but to get lean. But nothing in the body is that simple. The fact is, any time you create an imbalance in macro-nutrients like that, the body will rebel in another way. Your body will become carbohydrate sensitive.

You use so many carbohydrates to make up the calories you would have otherwise ingested as fat that your body will produce too much insulin. The heart of this matter is simple. If you overeat, no matter what you overeat, you’ll store it as fat. In other words, there is more than one way to get a fat belly! Although you don’t want to overdo bad fats or lace the diet with too much fat, it is an exceptional energy source and should always constitute 15 to 20 percent of your diet.

Myth #2 – “All fat is bad.” If these diet myths were true, diets that advocate getting 30 percent of calories from fat wouldn’t work. The fact is, they do work for a lot of people. That ratio may not be ideal for you, but the point is, including fat in the diet is an essential part of maintaining good health. Without any fat (like the diets in the ’80s) the skin, hair, teeth and connective tissue throughout the body would cease being healthy. The body requires a certain amount of what is called essential fatty acids that it cannot produce on its own. Substances such as vegetable oil take care of the needs of the body in this way.

This diet myth overlooks the fact that fat burns fat! No, that isn’t a misprint. It’s the truth. EFAs are essential building material for hormones that are crucial in supporting normal fat metabolism. Other fats such as flaxseed oil and evening primrose oil contain a high concentration of omega-3 fatty acids which are important in that they can improve glucose tolerance and support immune function by sparring glutamine. A diet that doesn’t include these types of fat can wreak havoc on the endocrine system, thereby actually hampering your efforts to lose belly fat.

Myth #3 – “Eating small meals often is bad. Three meals are good.”Eating three meals a day isn’t necessarily good for everyone. Consider the amount of time we are all awake now during the day. Some of us (like me) arise at 4 in the morning to go train clients and then don’t go to bed until ten in the evening. If I ate three meals, one every 6 hours, over the course of my 18 hour day, what do you think my energy level would be? We haven’t even mentioned how frequent eating impacts the metabolism.

By eating more than one meal a day, provided you include some protein in each meal, you speed up your metabolism several times daily. Eating smaller, more frequent meals can give you a steadier flow of macronutrients and energy so that the blood sugar level is consistent throughout the entire day. When you eat just three times daily, you tend to ingest more calories, many of which you won’t use and will be stored as fat, and your blood sugar levels reach all-time highs and all time lows. Constantly messing with your insulin level can rapidly cause growing belly fat.

Myth #4 – “Fruit juices are a good replacement for soft drinks.” This is a controversial diet myth simply because fruit juice is nutritious. However, eating the whole fruit or vegetable is always better than just drinking the juice. Certain nutrients, fiber, and vitamins, that can be found in the pulp and solids of fruit can’t be had once the juice has been removed from it. Fruit juice also increases sugar consumption on a diet. A slower releasing carbohydrate is preferable to the quick sugar in fruit juices.

Soft drinks are not a good choice either. In fact, water is the best beverage at all times because it hydrates the cells of the body and allows many nutrients to be absorbed and synthesized. Soft drinks can rob the body of these nutrients and actually cause dehydration after the initial thirst quenching effects have passed. If you’re going to consume soft drinks, make sure they’re sugar-free and caffeine-free

Myth #5 – “If you overeat today, just eat less tomorrow.” If you overeat on any day, no matter what you did the day before or after, the fact is, you’ll store a lot of calories. Eating less the next day will make matters worse because by eating at the starvation level you create a sluggish metabolism. If your metabolic rate is sluggish the next day, you’ll burn even fewer calories. Plus eating like a bird, even for one day, can cause your energy level to drop severely.

If you get in the habit of trying to play catch up with your calories and fat loss, you’re setting yourself up for failure. When your energy is low, you can’t do the exercises that could have made up for that previous day of over eating. Don’t punish yourself for eating too much. We all do occasionally. Just strengthen your resolve the next day and continue on without missing a beat.

Myth #6 – “Red meat is bad because it is high in fat.” This diet myth continues to circulate around the bodybuilding community despite the fact that red meat is low in fat. Ground sirloin is just under 7 percent fat content, and flank and eye of round steak are even leaner than that. Round steak is almost as lean as chicken breast, but with a much superior and more nearly complete amino profile. Make sure that when you cook your steak, you don’t add calories by using fatty or sugary marinades from a bottle. Use a moderate amount of fruit juice, the fructose burns off, or citrus juice to tenderize the meat for several hours before cooking it.

Check out my abs diet page and clear up more diet myths.

The Elusive Woman Abs


Nothing impresses people more than ripped woman abs. Funny how one body part is the measure of how we define fitness. Yet the 6 pack abs are very elusive and some woman think impossible to achieve. Well I am here to tell you different with these abdominal exercises for woman.

First a little anatomy lesson. The abdominals (rectus abdominus) are a long band of flat muscles starting at the fifth rib going down to the pelvis. The linea alba, a flat tendon, divides the muscle vertically into two halves. Depending on your genetics, some have 2 others 3 tendons that divides the muscle horizontally, giving them either a 6 pack or an 8 pack.

The obliques are the muscles on your sides. The external run vertically while the inner obliques run perpendicular to the external. The abdominals are one big muscle but it is possible to somewhat isolate the upper and lower belly. Let me explain, When training woman abs, the crunch will focus more on the upper while the reverse crunch will target the lower abs, the side bends focuses on the obliques.

When talking about woman abs you hear a lot about the hip flexors. These muscles often take the work from the abs thus reducing the efficiency of the abdominal exercises for women when improper form and technique is used. They do not help in training your stomach at all.

Revise your eating habits. Eating for abs is the most important part of your program. If your woman abs are covered in a layer of belly fat there just not going to show no matter how developed they are. So a balanced, healthy abs diet along with proper training is what you need to get the flat belly you want.

Adding Weights To Your Woman Abs Workout

Adding resistance definitely adds intensity to your abdominal exercises for women. But only add weights when you have perfect form on the exercises you wish to add resistance to. If you have bad technique your hip flexors will do all the work not your abs. Also remember to focus and do the reps slowly to avoid injury. Don’t jerk, swing or rush trough the motions. Control is the key not the speed.

Abdominal Exercises For Women

The Bicycle: This is one of the best woman abs exercises as the muscles are always working. Lie on your back with your knees bent and your feet off the floor. With your hands locked behind your head and elbows pointing out, raise your right shoulder pointing your elbow at your left knee while straightening your right leg. Do not pull your head. Return to the start and repeat for the other side. This will look like you are riding a bicycle. Do 3 sets of 15-20 reps counting one rep when you completed both left and right sides.

The Reverse Crunch: Laying on the floor on your back with your legs pointing at the ceiling, place your hands under your butt. Concentrate on using your lower abs to lift your hips off the floor. Hold for a count of 2 then slowly lower and repeat. Blow the air out of your lungs as you lift. Do 3 sets of 12-15 reps.

The Basic crunch: Laying on the floor on your back with knees bent and feet flat on the floor. Do not anchor your feet. Cross your arms over your chest. Lift your head and shoulders off the floor in a curling motion blowing the air out of your lungs at the same time. Always keep your eyes looking towards the ceiling. Hold for a count of 2 then slowly lower. Repeat for 2 sets of 10-12 reps.

The Side Bend: I love side bends for tightening up the obliques or those nasty love handles. Standing up, feet shoulder width apart, bend your knees slightly. While contracting your abs tight, slowly bend to your right side, lower your hand to the side of your knee. Return to start and repeat to the left. Do 3 sets of these for about 30 seconds each in an ab aerobics way. If like the idea of working your belly without the crunch, get more of these exercises at my no crunch woman abs page.

Do this routine 3 times a week and you will be on your way to a great flat stomach. Remember that you have to loose belly fat for those ripped woman abs to show.

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