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Do you want to get six pack abs 

This is your opportunity to change your life forever, do you want to get rid of that belly? Learn how following this brand new Diet Program. It is time for you to get a healthier life, and look yourself into the mirror with higher steem!

 

 
 
Tags:  diet program  diet  six pack abs  fitness  lose weight 
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Published:  January 17, 2012
 
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Slide 1: ==== ==== Do you want to know how to get 6-pack abs with a healthy diet?, follow the link bellow and discover it! http://b6747c1e1sjycteamfp0oz0t9p.hop.clickbank.net/ ==== ==== Here I share with you what I have tried, and what has worked, to get6 pack abs. Six Key Lessons I Have Learnt You need to have less than 9% body fat to see your 6 pack abs. The key to 6 pack abs is not crunches or sit ups.The key is learning how to burn your body fat to less than 9% (for men). Train less but harder. Sprinting and high intensity full body body weight routines burn fat fast. Eat way less carbs. Try to cut bread, pasta and cereals. Your body will burn fat for energy. Eat way more veggies and nuts. If you fill up on vitamin and mineral rich veggies and calorie dense but good fat nuts, you will stay full for longer. Experiment with intermittent fasting. This means once a week or twice a month skip brekky and lunch. Just eat dinner. This will kick your fat burning genes into gear. Have goals. Find your balance. What do you really want? Do you really need 6 pack abs like some model? Or would you be just as happy with a flat stomach? There is a big difference (7% vs. 12% body fat). Through The Years I have stayed pretty lean my whole life. As you will read below I had some abs experiments to see what works. The age 21 photo is my 13% body fat effortless sustaining abs look. Age 23 was well and truly after I had discovered that training less but harder was better. And that shot was taken 4 weeks after my first "6 week abs experiment." I got down to about 7% body fat for the experiment, but in that photo would say I am more like 9 or 10% body fat. I am 26 at the time of writing this and believe I have discovered the balance. In that photo I would say I am 9 or 10% body fat. Am I a good guesser of body fat percentage, do you think? My Diet Has Always Been "Good" I grew up in a house that had salad with every dinner and fruit and nuts as a snack. I think my benchmark for healthy and unhealthy eating habits are a bit skewed from conventional thinking. My unhealthy diet would never consist of eating McDonald's and donuts (more than a few times a year). Whereas some peoples idea of unhealthy is just that. And there are even a rare few that would not even think McDonalds and donuts are unhealthy. I Have Always Exercised I have always "worked-out" at the gym, on the bike and at the track. I have always been at least a
Slide 2: 4/5 fitness rating,averaging 11 or 12% body fat for all my life. Even when I was injured or sick, I have never gone longer than 10 days without exercising. However, it is only when I discovered how to "train" and "feel the pain" that I really got my abs to show. At 20, my diet was still not 100% and I got really sick of the long lifting weights sessions. I would have measured 12-13% body fat (so flat stomach but not much definition). Without knowing any better I naturally started experimenting with drop sets and HIIT style body weight routines. I started going really hard (sprinting) for 15 minutes on the stair master. And then I shortened, but sped up my weights from about 45 minutes to 20 or 30 min...I got hooked on the results I read an article on sprinting and HIIT, which confirmed what I already knew. It is better, it is quicker - it feels insanely good to work out harder and faster (less time). "Crazy Abs"6 Week Experiment For 6 weeks at age 22 I did an experiment.I wrote up a "short but fast route to abs" routine. I knew that if I could follow it - 6 pack abs would be mine. The written routine was something like: Monday. Do hill sprints on your bike.Up the steep hill as fast as you can...down....repeat (25 min total) Tuesday. 5 minute warm up on the bike then do (as quickly as possible)200 pushups (with variation), 40-50 pull ups and chin ups. Then do bent over row for the back and squats (20 min total with hustle) Wednesday. The hill sprints on your bike again (20 min total) Thursday.Lots of light but still weighted squats, lunges, one legged squats, jumping jacks, calves and deadlifts. Basically just a lot of legs at really fast pace (20 min total) Friday. Rest day Saturday. Go for a "run, sprint, walk and repeat" type of thing or just do heaps of shoulders and arms - the easier stuff (20min) Sunday. Off or sports. I did zero abs workouts, none at all. I stuck to that routine for 6 weeks. I ate well (aside from too much beer drinking). What I Learnt (My Discovery) I had equal to the best abs I have ever had by the end of that 6 weeks. I had discovered the key to 6 pack abs. But it was relatively simple...shorter, faster and harder. Less time, more effort sprinting and HIIT. In 1 month I had dropped 5% body fat (from 13-->8). Damn Mechanical Engineer in Me I saw what worked to get a 6 pack in my "6 week experiment" but wanted to find more balance between "training" and living. I am a mechanical engineer by training. I started to really think like one at this point. I analysed the situation and wrote down the most reliable and robust way I had gotten "the 6 pack" in the past. I was essentially doing the same thing you would do to improve the
Slide 3: reliability of a machine - human hacking tactics? - 6 pack tactics? I wrote down: sprinting short and fast, lifting body weight fast and intense and do lots of different muscles groups at once. By realising that fat loss comes when your body is forced to deal with all your muscles being used at once was when it all clicked. It is the extreme exertion that busts fat. Doing legs, back, chest and shoulder muscles- all in one day...was the key to getting perfect abs. It was not doing lots of abs exercises, or lifting lots of heavy weights that got me 6 pack abs it was: Sprinting and; Lots of push ups, pull ups and jumping. Why Not Another "Crazy Abs" in 6 Weeks Experiment After writing down my tactics, at age 24,I really strived for abs and full body "superhuman" fitness. For 6 weeks,I sprinted (for 12-15 minutes 2-3times a week) and did high intensity full body bodyweight lifting (for 20-30 min 2 times per week). I only did about 1.5 hours of fitness training a week for these 6 weeks. After the 6 weeks I was ripped, 6 pack and all. A physician took my body fat at 9%. I double checked his measurement with a fancy electronic scale and it said 6.5%. Either way, I was seriously ripped. To note: I ate really well during this period. Lots of veggies, lean proteins and good fats. I Do Not Really Care About Having a 6 Pack By now I know what works. Getting a 6 pack in 6 weeks, for instance, takes commitment (those sprints and body weight sessions are hard!) and focus. The more I saw my abs in the experiments, the harder it was to maintain them. The 6 week experiments took my mind on hiatus from living. Which is strange, considering they required less time "training." The focus required to do sprinting and high intensity body weight routines is high and seriously hard work. A little more than a year ago I really discovered the balance. My personal research of foods and diet gave insight on the "easy way" to get 6 pack abs. I started eating a lot less grains and sugar (carbs) by cutting out breads, rice, pasta and cereals. I replaced those calories with nuts, veggies and clean protein like fish, eggs and beef. I found that I can eat less, yet feel full longer. I Only Train One Hour a Week and Do No Abs But My 6 Pack is Back I "train" for fat loss, which means less time (2 x 25 minutes body weight exercises and2 x 15 minutes sprint routines per week) but I go harder. I have forced myself to find sports and activities
Slide 4: that I have fun doing (like mountain biking). My 6 pack is back and in almost "freak 6 week experiment form." I don't even care about it though, I rarely do anything more than ab bridges for my abs. I hope this helps you on your journey to a 6 pack abs. But wait, were not done here. We still have 4 more posts to go in the course on how to get 6 Pack Abs. Don't worry it is free and no sign up required just visit www.BodyFitCheck.com.au/Get-A-6-Pack Article Source: http://EzineArticles.com/?expert=Jamey_Kramar

   
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