About This Episode
Mission Abdominals: 3 Keys To Six-Pack Abs.
A woman recently wrote in to a popular fitness website's Q & A column and said she would do anything to have a body like Miss Fitness Olympia, Monica Brant. The very next day, another woman e-mailed and said, "I wanna look like Demi Moore, Sheryl Crow, Halle Berry or Jennifer Aniston, not Ms. Olympia."
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Mr. & Ms. Olympia 2005.
A 19-year-old said he wanted to get huge, absolutely massive muscles - like the pro bodybuilders. Other guys say they don't want to get too big - they want to fit into their business suits nicely and they just want a few inches off their waist, and that "Men's Fitness" look.
I'm not sure what your idea of a "perfect body" looks like, because everyone has different goals and different standards of physical attractiveness. But there's one thing that everyone wants - Abdominals!
I've never met a single person, male or female, young or old, who didn't want a lean, flat stomach with a "six pack" of abs. Abs are the one defining part of the body considered universally attractive and desirable. Abdominal flab is always an unwanted guest.
Click Image To Enlarge.
Anatomy Of The Abs.
Ironically, getting great abs is the one goal that seems to elude most people. How many people do you know - maybe even yourself - who have successfully reduced their bodyfat percentage, taken in their belt a few notches, dropped a few pounds, and yet they still don't have that rock-hard, flat-stomach six-pack look?
When you flip through the fitness magazines, you see awesome abs everywhere, but when you go to the beach, the pool or the park in the summer, how many sets of six pack abs do you actually see in public? You have to agree - a truly impressive set of six pack abs is a rare sight.
How Do I Get Six-Pack Abs?
Are you trying to loose that extra layer of fat to get those rock solid abs? Find out what you need to do to get supermodel abs!
[ Click here to learn more. ]
So, why is it so hard to achieve the ripped abs look, and how do you get it? There is an answer...
Most people are either going about it completely wrong, or they are on the right track, but their approach is incomplete. The first place they stumble is that they believe ab exercises alone will get them a six pack. Ab exercise strengthens and develops the muscles but it does not necessarily remove the bodyfat. You could have great abdominal muscle development, and strength, but if your bodyfat is too high, then you still will not be able to see them.
This is because most of your fat is subcutaneous - which means the fat is stored right underneath your skin, but right on top of your muscles - covering up your muscle definition. A good example of this is when a bodybuilder "bulks up" after a competition, gaining excess fat. This bodybuilder already has impressive muscle mass and abdominal development. The muscles are still there - underneath - but when they get covered up with fat they're no longer visible.
Key #1: Bodyfat Reduction.
If your bodyfat is not low enough, you will never see your abs. You need a method for reducing bodyfat to a level low enough that allows your abdominals show through. The ideal fat reduction method must include nutrition, cardio training and strength training.
Ask yourself, are you leaving out any one of these critical components? Are you dieting without exercising? Are you doing cardio, but not weight training? Are you training hard, but eating poorly? If you answered yes to any of these questions, then you are going to have difficulty getting the six pack abs look until you get all three into place at the same time.
Key #2: Diet Properly.
It's common to get great results when you first start a program, but then you hit a fat loss plateau within 4-12 weeks where fat loss slows down or stops completely. Sound familiar?
What's A Plateau?
A level of attainment or achievement in weight loss or bodybuilding where one gets "stuck in a rut", barring further progress or noticable results. As obvious as it may seem, if you continue to do the same thing, you will continue to get the same results. Click here for tips on breaking through plateaus.
This happens because there is a lag time before your body recognizes a severe calorie deficit and when it does, your body fights back to maintain homeostasis.
Once your body starts getting clear signals that there's a food shortage, your metabolic rate will decrease. Fat burning hormones like leptin and thyroid will also decrease and the appetite center in your brain will get turned up full blast.
This explains from a physiological point of view, why "the last 10 pounds" is such a drag to lose - it's because your body goes into "starvation mode" before you get lean enough to see your abs.
How do you avoid starvation mode? Simple - don't starve yourself! Most conventional diet programs are based on extreme calorie restriction, which almost always works in the beginning, and almost never works for long. There are exceptions. For example, the entire "Burn The Fat, Feed The Muscle" program is based on this premise:
It's better to burn the fat than to starve
the fat (eat more, burn more)!
Key #3: Use The Correct Ratio Of Cardio & Strength Training.
- One is cardiovascular training to assist with the fat burning process.
- The second is weighttraining - for your entire body - which will increase lean body mass. Lean muscle is the engine that drives your metabolism.
- The third is the specific abdominal exercises.
Ab exercises alone don't work. Diets alone don't work. "Diets don't work" is more than a cliché, it is a physiological truth. Exercise combined with nutrition is the answer, not one or the other.
Burn The Fat, Feed The Muscle
When I first read the "Burn The Fat, Feed The Muscle" program, I noticed that it was based on on all three of these keys - plus the motivational tools you need to put these keys to work in your life. For long term success, you can't just diet and you can't just exercise, you need a program that has both.
When you add the "mental training" component, which includes setting goals properly, visualizing, and focusing your mind on what you want (not what you want to avoid), this gives you the motivation to stick with your exercise and nutrition program more easily and consistently.
And there you have it... the fat
burning, ab revealing formula.
I'm not sure if you're familiar with the "Burn The Fat" program or not (it's very popular online), but if not, then please keep reading because this is a better time than ever to start a fat burning program that gives you all three keys to six pack abs.
David Grisaffi, who is widely known as "the abs guru," recently interviewed me on the subjects of fat loss and abdominal training and we've just released it in a brand-new and exclusive report called "Mission Abdominals". For more details, visit BurnTheFat.com.
After reading Mission Abdominals, you will understand not only how to protect yourself from gimmicks and rip offs, but also how to slash your bodyfat level and develop great abs that will be admired and envied on the beach, at the pool or in the gym.
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