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This FREE Secrets for a Lean-Body Mini-Course will show you exactly why you are doing the wrong types of ab workouts, lower ab exercises and eating the wrong types of foods. If you change just a few of these attributes, you will start to get six pack abs MUCH quicker!!

5 Facts You MUST Know if You Want to Get Six Pack Abs!

1. A lot of falsely claimed “health foods” are in fact cunningly disguised junk foods that will actually cause you to gain more stomach fat…all while the advertising companies in the weight loss industry keeps telling lies to you in order to increase their financial profits.

2. Six pack exercises like crunches and ab machines are in fact the LEAST efficient techniques for getting a 6 pack. I will show you what methods ACTUALLY work in this FREE Mini-Course.

3. The best ab workout is not doing boring exercise routines like cardio. My Secrets for a Lean-Body Mini-Course will show you the precise techniques that produce 10x better results.

4. You really DON’T have to spend all your hard earned money on high-priced fat burning pills and other fake supplements. I will help you to utilize the natural power of organic foods.

5. Ab-belts, ab-rockers, ab-loungers and other infomercial ab-gimmicks are all a complete waste of your time and money! Those perfectly built fitness models on all the infomercials did NOT get their perfect shape by using those “super machines”. They exercised with REAL workouts and REAL nutrition strategies.

FREE Secrets for a Lean-Body Mini-Course Filled With Six Pack Training Secrets

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If you want to get a six pack, you will need the right diet and exercise. To start, here are core strengthening exercises sure to get the results you want. There are many different exercises, fancy equipments, diet programs, and opinions out there, but with some simple exercises, you’ll get those six pack abs.

Obliques
Lie on a mat, flat on your back, making sure your knees are bent and your feet are flat on the floor. Place your left hand over your left ear. Now crunch your abdomen up and across, attempting to touch your left elbow to your right knee. You should concentrate on contracting your ab muscles smoothly through the entire movement, and exhale smoothly during the crunch. Inhale while you slowly lower yourself to the starting position. Repeat for as many crunches as you want, then switch sides, starting with your right hand next to your right ear.

Reverse Decline Crunches
Lie on a decline bench placing your head at the top, about where your feet would normally go. With both hands, hold the top of the bench. Hold your legs out straight together in the air, keeping them parallel to the floor. You should be using only your ab muscles to hold them in position. Bring your pelvis in toward your chest, using your abs to smoothly control the motion. Lower yourself slowly back to your starting position, still controlling your movement with your ab muscles.

Exercise Ball Pull-ins
With a large exercise ball, start in push-up position, placing your shins on the top of the ball. With your back completely straight, pull your knees toward your chest. Let the ball roll forward underneath your ankles. Make sure you contract your ab muscles at the peak of the motion, then straighten your legs, letting the ball roll back to your starting position, and repeat.

Medicine Ball Crunches
Lie on your back on top of a large exercise ball, making sure your feet are planted securely on the floor. Center your lower back on the top of the ball. Holding a medicine ball over your head, crunch your upper body forward, keeping the medicine ball over your head. Make sure you contract your ab muscles at the top of the motion. Return slowly to your starting position and repeat.

Abdominal Butt Raises
Begin in a push-up position, but place your forearms and elbows flat on the ground. Your legs should be stretched out with your knees off the ground. Using your abs, lift your butt up. Return to the starting position and repeat.

Flutter Kick
Lie on your back on an exercise mat, placing both hands behind your head. Raise one knee to your opposite elbow, trying to touch the knee to the elbow. Repeat with the other knee and elbow. This should be repeated in a smooth and controlled manner, similar to riding a bike on your back. Focus on your six pack ab muscles, making them do the work.

If you’re in training to create enviable six abs pack, kudos. There’s nothing like the rush of working out and being fit. Workouts are hard and demanding, but the results, as the mirror proves, are more than worth it.

Well, here’s another challenge: go for an lower ab exercises to get eight pack abs! Going for gold, so to speak, will motivate you to achieve the six abs pack and develop incredible lower abdominal strength as well.

Though genetics plays a part in individuals being able to create a visible eight abs pack, training to develop them has tons of advantages. Intense workouts for the lower abs will give you greater hip flexibility and higher knee pumps. Increased lower abdominal strength makes all of your workouts more efficient as your entire abdominal area, both upper and lower, are developed to the max. Additionally, lower abs workout exercises will give you increased speed, better balance, and surprisingly enough, better throwing ability. Lower ab development is necessary in all these areas, but is often overlooked.

It’s true that eight ab packs are rare. That’s mostly because they require more work, more creativity, and the raw discipline to do it right. Here are some tips on what to consider if you want total abdominal strength:

• Research the best healthy diet plan possible. For example, as we all know, to perfect the human body, our diet has to be very low in fats and sugar, and high in protein and fiber. Eat lots of fruits, vegetables, and lean meats. Increased water intake is also a must. Success is often in the details.
• Exercise your brain muscle as well. Learn about the human body, especially the mapping of all body muscles, and how they work. If you can visualize how each exercise is affecting the lower abdominal muscles, you’ll instinctively adjust to your advantage.
• Listen to your body. As you begin to refine your diet and new, more demanding workouts, pay attention to when you feel your best. For example, if you feel really energized one day, note in a journal the foods you’ve been eating and the workouts you’ve been performing.
• Get out of the gym and do some naturally fun aerobics like swimming and basketball. Though you’ll need to do a lot of resistance work and lower ab exercises to perfect an eight abs pack, the smart guy includes natural athletics that keeps you limber and upbeat. Well defined abdominal muscles need to be stretched, and there’s nothing better than including a water workout or a pick-up game of basketball to do this.
• Use a workout that uses advanced abdominal exercises with high repetitions. Though you’ll need to include weights, make sure you use them in the most efficient manner.

Keep in mind that your goal is a total abdominal workout. This will require new insight into how to work those lower abs. You’ll need to put your midsection through every imaginable movement, and the results will be awesome.

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Belly fat – the protective layer of jiggling flesh keeping your middle section company. It serves as a constant reminder that you didn’t go to gym last week and that bedtime often comes right after snack time. Gaining and maintaining belly fat is easy as pie, but losing it and keeping it off for good is infinitely harder. Reducing poundage from your midsection is vital to your health, as a robust waistline is directly linked to diabetes, high blood pressure, and other serious health problems.

The key to toning abs with six pack training is twofold:

1. Exercise! Adding cardio to your daily routine, whether it be a brisk walk in the morning and evening, a full scale trip to the gym, or an at home exercise video, will help you shed pounds and keep them off for good. Anything that gets your heart pumping and your muscles working will burn fat, speed up your metabolism and build up muscle mass that will help to keep your metabolism in fat burning gear. Aerobic exercise provides the added benefit of reducing insulin and stress levels, which in turn lowers the belly fat deposit hormone Cortisol. A common misconception about toning abs is that sit ups and crunches will help aid the process. Those exercises are great for tightening the muscles in your stomach, which gives the appearance of a 6-pack abs. Sit ups and crunches can have the opposite effect for a stomach carrying extra weight, as they can push out belly fat, making you appear as if you have more around the middle, not less. Incorporate them into your six pack training, but keep cardio exercise as the main focus.

2. Don’t count calories, fill your daily caloric intake needs with foods that are naturally low in fat, such as fruits, vegetables, fish, and chicken. Counting calories can often lead to a poor diet, as they are many ways to achieve 2000 or fewer calories in a day. Processed junk food made with refined sugar and carbs can’t be redeemed by the body, so it stores this food as fat. Digesting natural foods is what our bodies were created to do. If it seems logical that skimming fat from your belly coincides with skimming fat from your diet, that’s because it is, but don’t be fooled by a diet consisting of all reduced fat and low calorie items. A low calorie, low fat, processed diet is just not as satisfying as a low calorie, low fat natural diet that includes occasional indulgences, such as chocolate and pasta, and will often lead to overeating, bad habits, and cravings.

Toning abs with six pack training doesn’t have to be a chore. Grab an apple instead of a chocolate bar for your mid afternoon snack, and start walking around your neighbourhood each night. You’ll be surprised at how easily that ’spare tire’ deflates.

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We see them all the time – ads on TV, magazines or on billboards trying to convince us to buy the next magical product that will create those six pack abs you’ve been dreaming of, or your money back. The problem is these products tend to be over-hyped, overpriced and not particularly effective. Many products encourage bad form which can lead to injuries and frustration when that promised six pack never shows up. The good news is that you have another option. Core workouts are just as, if not more, effective than all those fancy machines, at minimal cost to you. In fact, these core workouts require nothing more than some floor space, a couple minutes a day, and a desire to finally feel confident with your stomach.

Crunches vs. sit-ups
More and more experts are choosing crunches over sit-ups these days. Sit-ups tend to lead to neck and back strain, where the just as effective crunch can protect from back strain a little more. The crunch is your most effective and easy tool for getting great abs. The important thing to remember is that in order to get a well defined six pack you must make sure you work all parts of your abs – upper, lower and sides (obliques). The beauty of the crunch is that with a few simple variations and less than ten minutes per workout, you can easily obtain that washboard stomach you’ve been dreaming of for years.

Basic Crunch
To do an effective crunch, start lying out on your back, with your knees bent and your feet flat on the floor. Contract your stomach muscles, bringing your chest and shoulders halfway up to your legs. Do not lift with your neck – keep your head facing the ceiling and your lower back pressed against the floor. Lower back to the ground slowly. Do not just drop back to the ground, but keep the movement slow and controlled.

Variations
There are many variations of the crunch which work various parts of your abdominals. To work your lower abs, do a normal crunch, but every time you crunch up, pull your knees in towards your chest, focusing on keeping your back straight.

What about those obliques? Easy, lay on your back, with your legs raised about an inch off the ground. With your hands behind your head, pull in one knee towards your chest and try to touch that knee with your opposite side elbow. Make sure your motions are controlled, slowly twisting and contracting with your abs, not bending your back or neck. In fact, you may find it’s better to focus on touching your knee to your shoulder to prevent undue stress to your neck and back.

It’s not hard to get your stomach in shape with just a few moves and you’ll be surprised to find that after just a few of these core workouts, just how quickly you will start to see a difference.

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In the world of fitness, six pack abs are the ultimate hallmark of a toned body – and as a result, hoards of exercisers are on a quest to find the best ab workout routine.

But you may be surprised to learn that none of the best ab workout routine involve working your abs. In fact, the concept of “spot reducing” is an insidious myth one perpetuated by a fitness market full of expensive ab machines and gadgets that promise to trim inches off your waist. It’s a profitable niche for companies, but for consumers, it’s easy to get duped into buying costly equipment that does little to sculpt your physique. Even if you build the musculature for killer abs your abs will never see the light of day until you’ve shed the layer of fat that hides them.

The best workout routine for killer abs is one that reduces your overall fat percentage which involves burning calories and boosting your metabolism. These are the most effective methods.

1) High intensity interval training (HIIT). This method is a hidden gem in the world of fitness. Take any form of steady, sustained exercise such as jogging or bike riding and intersperse your session with brief bouts of heightened intensity. While you jog, insert a 15-second sprint after every two minutes of slow running. While you bike ride, pedal as fast as you can for 20 seconds, and lower the pace for two minutes before repeating. Not only does HIIT burn enormous amounts of calories in a short period of time, but it also keeps your metabolism revved up long after you’re done exercising, so you also burn “residual” calories. After a HIIT session, you’ll be sweaty and exhausted but you’ll also be a fat-burning machine.

2) Cardio, cardio, cardio. The word strikes terror in the hearts of many, but sustained cardiovascular exercise is one of the best ways to blast calories and burn belly fat. And contrary to popular belief, it doesn’t have to be boring and repetitive; the secret is to find a form of cardio you enjoy so that you approach every session with enthusiasm. Don’t like the elliptical machine? Go for a vigorous hike in the woods. Does jogging on the treadmill give you the blues? Then trade your running shoes for a bathing suit and go for a swim. Just find an activity you love that also gets your heart pumping, and you’ll reap the benefits of cardio without suffering through a monotonous workout.

3) Full-body strength conditioning. It might seem ironic that working out your legs and arms could help you lose belly fat, but its true: the more muscle you build, the higher your basal metabolic rate (BMR) will be which means you burn more calories all day, every day, even while you’re at rest. Aim to strength train at least three times a week, shooting for 8 – 12 reps per set and working all body parts. The lean mass you build will help melt away fat from your entire physique including that stubborn stomach.

If you want to lose stomach fat, cease the endless crunches and do some HIIT, cardio, or strength training instead.

Coupled with a good diet and small, frequent meals, these ab workout routines will help you shed enough fat to reveal lean and defined killer abs.

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