3 Unique Veggies That Fight Abdominal Fat?

A surprising way that a few specific vegetables can actually stimulate the burning of abdominal fat…

article by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
Author, The Truth about Six Pack Abs

Flat sexy abs? I bet you didn’t know that there is a specific class of vegetables that contain very unique phytonutrients that actually help to fight against stubborn belly fat.

Let me explain what these unique vegetables are and why they help to burn stomach fat…

Chemicals that force your body to hold onto belly fat

Something you may have never heard about is that certain chemicals in our food supply and our environment, such as pesticides, herbicides, and certain petrochemicals from air and water pollution, household cleaners, plastics, cosmetics, etc can react with your hormones and make your body store excess abdominal fat.

These harmful chemicals are known as xenoestrogens.

Xenoestrogens are chemicals that you are exposed to (and are hard to avoid in the modern world) that have an estrogenic effect in your body. Excess exposure to these can cause hormone balance disruptions for both men and women. So if you thought this article was just for the guys, these chemicals can wreak havoc in the body for both guys and gals.

These estrogenic chemicals that we are exposed to on a daily basis can stimulate your body to store belly fat, along with many other problems (including cancer risks in the long term).

So here’s where this specific class of vegetables comes in handy…

One of those cool tricks that I teach my clients that hire me for nutritional counseling is the use of cruciferous vegetables to help fight against stomach fat.

Cruciferous vegetables such as broccoli, cauliflower, brussels sprouts, kale, bok choy, cabbage, etc. contain very specific and unique phytonutrients such as indole-3-carbinol (I3C) that help to fight against these estrogenic compounds…

And by fighting against these belly fat stimulating estrogenic chemicals, this is just 1 more step in helping you to win the battle against abdominal fat!

So there you go… just another excuse to do what mom always told you and eat more broccoli and cauliflower!

I’ve really learned to like brussells sprouts in the last year too… Melt a little grass-fed cheese on them and some garlic and they’re great!

If you liked these ideas, my internationally best-selling ebook, The Truth about Six Pack Abs contains hundreds of more innovative training and nutrition ideas to lose stubborn body fat and carve out a rock hard set of abs and a flat stomach.

Review of The Diet Solution Program

The Diet Solution Program Review

By: Mark Dilworth, BA, PES

URL: www.TheDietSolutionProgram.com

Review of The Diet Solution Program: The Program that Promises Fat Loss along with an incredible amount of Health and Vitality.

The Diet Solution Program promises a complete and comprehensive weight loss program that will not only help you lose body fat, but guarantees you increased energy, health and vitality all at the same time.

With so many weight loss programs out on the market and on the internet today, what makes this program any different than all the rest?

Before we get to the program, let’s take a look at the expert behind this program. Isabel De Los Rios is a nutrition and exercise specialist with 10 years of experience helping clients reach their ideal weight and tackle conditions such as diabetes, heart disease, and high cholesterol.

Isabel has a very extensive educational background in nutrition and exercise physiology. Her personal experience with her own weight struggles and her mother’s severe diabetes led her search for the BEST nutrition information available today. The Diet Solution Program is a result of her 15 year study and research.

Isabel’s training and education background is impressive, unlike other so-called “health experts”, who are just following main stream nutrition programs. Isabel provides her readers with the truth: the facts most people have never taken the time to research, read and decipher.

Plus, Isabel has been a nutrition and exercise specialist for the past 10 years and has personally worked with hundreds of clients in her own private facility, overseeing successful weight loss programs. This hands on experience with real people solidified the facts and principles she had learned in books, journals and from other health professionals. The proof was really in the results of real people.

In fact, Isabel’s articles are pretty radical when it comes to her nutrition principles which is why her approach works when main-stream nutrition fails. So if you are looking for the same old nutrition theories taught in every other book and program on the market today, this is not the program for you.

Now one of the biggest questions about the program is simply, “What is The Diet Solution Program?” Well according to Isabel, it is the most comprehensive and detailed nutrition manual available on the market today. Not only does it teach you exactly what principles you need to follow to finally reach your ideal weight, it gives you the meal plans, shopping lists and recipes to do so.

It does not push some extreme, unreasonable way to lose weight. It actually teaches you how you can make this healthy way of eating into a lifestyle. And if you have ever attempted to lose weight in the past, you know that the only way to maintain it is to make it a way of life. The best part about Isabel’s program is that this new way of life is not some torturous eating regimen. She really shows you that you can eat delicious food, combined the right way, to lose weight and maintain it.

One of the best side effects of the whole program is the increased health and vitality that every participant experiences. Decreases in blood sugar levels, lowered cholesterol, increased energy, elimination of digestive discomfort and cleared skin conditions are just some of the few benefits other people have already experienced.

Frankly, I’ve used the program myself and recommended to many others. Why? Because I was sick and tired of following nutrition plans that either did not work or made me lose weight but feel terrible. Yes, I want to be at my ideal weight but I also want to maintain a healthy body at the same time and not have to resort to extreme, radical methods. The Diet Solution Program helped me lose weight and feel healthy and energized at the same time.

Now realize that some effort from you will be required, but Isabel has really done all the hard work for you. Included in her program is:

–Step by step action steps telling you exactly how to put the principles in place
–Detailed daily meal plans that make everyday eating easy
–Shopping Lists to make food shopping a snap
–Delicious Recipes to make everyday meals tasty

The manual is comprehensive. Jam packed with incredible and valuable information. But you don’t need to wait to get through the whole thing before you can start. You can use Isabel’s Quick Start Guide to start the program ASAP. Some people have even just used the quick start guide and lost 10-15lbs in a little as 6 weeks.

The Diet Solution Program is not just another weight loss scheme or extreme diet. It is truly the only way to lose weight and enjoy a lifetime of health. The Diet Solution Program is perfect for people who have struggled with their weight their whole life and are sick and tired of programs that just don’t work long term. The DSP is also perfect for people who want to take control of their health and reverse health conditions like diabetes, high cholesterol and heart disease.

If you’re in the slightest bit curious, I recommend you look closely at Isabel’s program. I was very impressed with all of The Diet Solution Program meal plans, the bonuses, the guarantee, and Isabel’s expertise. For the money, it’s the best deal in the weight loss industry – so much better than diet pills! And remember…

Isabel De Los Rios’s The Diet Solution Program! is backed by a 60 day money back guarantee. And this is a real guarantee… if you are not completely satisfied, you will receive your money back, no “ifs,” “ands,” or “buts.” So you really have nothing to lose.

Unique Lean-Body Workouts for Time-Crunched People for Home or the Office

Unique Lean-Body Workouts for Time-Crunched People: Super-Fast “Multi-Workouts” to do at Home or the Office

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Author, The Truth about Six Pack Abs

Warning: this style of workout is WAY different than anything you’ve ever tried before and may result in a dramatically leaner, stronger body so that your friends no longer recognize you in a matter of weeks!

Alright, I exaggerated about your friends recognizing you, but this workout is still great for busy people that always use the excuse that they don’t have time to go to the gym, or even for the normal gym rat to try out for a few weeks to break out of a plateau.

Please keep an open-mind and don’t worry so much about what other people think, because this is quite different and you may get some funny looks, but you’ll get the last laugh with your new rock hard body! To be honest, most people are too self conscious to try something like this. If that’s the case for you, then that’s your loss.

Here’s how it works (these workouts can be done at home or even in your office):

Instead of doing your traditional workouts of going to the gym 3-4 times a week and doing your normal weight training and cardio routines for 45-60 minutes at a shot… with this program, you will be working out for just a couple minutes at a time, several times throughout each day, 5 days/week.

The program will consist of only bodyweight exercises done for about 2-3 minutes, 6-8 times per day, throughout each day. Now obviously if you work a normal office job, you are going to have to not be shy about doing a few exercises in your office and having your cube-mates watch you. Actually, I’ve found that some people that have tried this have actually gotten their co-workers to join them!

If you have a private office, then you don’t have to worry about anybody watching you. If you work from home, or are a stay at home mom, there’s no reason you can’t fit these in throughout the day while at home. If you end up having a busy day with meetings and so forth, and can only fit a couple of these 2-minute workouts in, then so be it, but try to get as many done each day as you can.

If you’re on a normal 9-5 office schedule, I recommend doing your 2-minute workouts every hour, on the hour, with the exception of lunch. For example, you could try 9 am, 10 am, 11 am, 1 pm, 2 pm, 3 pm, and 4 pm.

Some of the bodyweight exercises that are the best to focus on are:

•bodyweight squats (and variations)
•pushups (and variations)
•forward, reverse, or walking lunges
•up & down a staircase if one is available
•floor planks (holding the plank position from forearms and feet)
•floor abs exercises such as lying leg thrusts, ab bicycles, etc.
•one-legged bodyweight Romanian deadlifts

This list is not fully comprehensive, but I wanted to keep it relatively simple. If you know other good bodyweight exercises, you can add those to your routine also. If you want to keep it real simple and don’t want to get down on the floor for anything, you can stick to squats, lunges, and pushups and still get great results.

The good thing about these workouts is that you do enough in 2-3 minutes to get your blood pumping, heart rate up a bit, a large portion of your body’s muscles worked, and body temperature raised. However, it’s usually not enough to break a sweat in only 2 or 3 minutes, so you don’t have to worry about sweating in the office or where ever you may be. At most, you might just get a little moist on the skin.

Here’s an example workout routine at home or the office (adjust the reps up or down based on your capabilities):

Mon/Wed/Fri

9 am – 10 pushups/15 bodyweight squats, repeat 1X for 2 sets
10 am – plank holds (hold the planks as long as you can taking short rest breaks for a total of 3 minutes)
11 am – 5 pushups/10 bodyweight squats, repeat for 4 sets
1 pm – plank holds (hold as long as possible in 3 minutes)
2 pm – 8 pushups/12 bodyweight squats, repeat for 3 sets
3 pm – plank holds (hold as long as possible in 3 minutes)
4 pm – max pushups/max bodyweight squats in one set (no repeat)

Tues/Thurs

9 am – 6 fwd lunges each leg/6 rev lunges, repeat 1X for 2 sets
10 am – one legged bw Romanian deadlifts (RDL) 6 each leg/floor abs for 20 sec, repeat 1X for 2 sets
11 am – 3 fwd lunges each leg/3 rev lunges, repeat for 4 sets
1 pm – one legged bw RDL 3 each leg/floor abs for 20 sec, repeat for 4 sets
2 pm – 5 fwd lunges each leg/5 rev lunges, repeat for 3 sets
3 pm – one legged bw RDL 10 each leg/floor abs for 30 sec (no repeat)
4 pm – max fwd lunges each leg/max rev lunges in one set (no repeat)

In order to progress on these workouts, you could either add 1 or 2 reps to each set per week, or you could progress to more difficult versions of each exercise each week (for example, close grip pushups, one leg raised pushups, squats with arms raised straight over head, etc.).

The above routines are just a couple examples of how you can use this very unique style of training. Use your creativity and come up with your own. Think about what you’ve accomplished with these “mini” workouts completed throughout each day… You’ve increased your heart rate and pumped up your muscles 6-8 different times throughout each day, burning a lot of extra calories and stimulating your metabolism.

Even though each “mini” workout was a very short duration, you’ve accumulated lots of repetitions for almost every muscle throughout your entire body, and you didn’t even have to break a sweat during any of the “mini” workouts. And there’s hardly any excuse for not being able to take a 2-minute break once per hour and do a couple of exercises.

Another benefit of this style of training is that now you don’t have to devote any time before or after work to going to the gym because you already got your workouts little by little throughout the day. You’ve now got some extra free time on your hands!

Try this type of time-efficient workout routine out for 3-4 weeks and then go back to your normal gym routines. I think you’ll find that it was a great way to break out of a plateau and stimulate new results in your body. You can try mixing in a cycle of these “mini” workouts every couple of months to keep things fresh.

Keep in mind that this is only one method of training and doesn’t mean that you should only stick to this method for eternity. You will hit a plateau on any given training method, so I’d recommend just rotating it into your arsenal of various training methods. And by all means, don’t worry so much about what other people think…have the courage to try something a little different. In the end, you’ll be the one laughing back at all of the “blubber-bellies” at your office that are giving you funny looks while they eat their donuts!

If you liked these training ideas, my internationally best-selling ebook, The Truth about Six Pack Abs contains hundreds of more innovative training and nutrition ideas to lose stubborn body fat and carve out a rock hard set of abs and a flat stomach.

Change Training Variables to Break Fat Loss Plateau

Tired of the Old 3 Sets of 10-12? Well, So is Your Body! Break Through Your Plateau by Training Drastically Different… a Look at Training Variables.

Everyone will inadvertently hit a frustrating plateau in their training at one time or another. You’re cruising along for a while, gaining strength, losing fat, looking better, and then all of the sudden it hits. Suddenly, you find yourself even weaker than before on your lifts, or you find that you’ve gained back a couple of pounds. It happens to everyone.

Most of the time, these plateaus occur because people rarely change their training variables over time. Many people stick to the same types of exercises for the same basic sets and reps and rest periods with the same boring cardio routine. Well, I hope to open your mind and bring some creativity to your workouts with this article!

There are many ways that you can strategically modify your training variables to assure that you maximize your fat loss and/or muscle building response to exercise. Most people only think about changing their sets and reps performed, if they even think about changing their routine at all.

However, other variables that can dramatically affect your results are changing the order of exercises (sequence), exercise grouping (super-setting, circuit training, tri-sets, etc.), exercise type (multi-joint or single joint, free-weight or machine based), the number of exercises per workout, the amount of resistance, the base of stability (standing, seated, on stability ball, one-legged, etc.), the volume of work (sets x reps x distance moved), rest periods between sets, repetition speed, range of motion, exercise angle (inclined, flat, declined, bent over, upright, etc), training duration per workout, and training frequency per week.

Sounds like a lot of different training aspects to consider in order to get the best results from your workouts, doesn’t it? Well, that’s where a knowledgeable personal trainer can make sense of all of this for you to make sure that your training doesn’t get stale. Below are a few examples to get your mind working to come up with more creative and result producing workouts.

Most people stick to workouts where they do something along the lines of 3 sets of 10-12 reps per exercise, with 2-3 minutes rest between sets. Booooorrrrring!!!!

Here are a few examples of different methods to spice up your routine:

–Try 10 sets of 3 with a medium weight, resting only 20 seconds between sets.

–Try using a heavier weight and complete 6 sets of 6 reps, doing a 3 minute treadmill sprint between each weight lifting set.

–Try using a near maximum weight and do 10 sets of 1 rep, with 30 seconds rest between sets.

–Try using a lighter than normal weight and do 1 set of 50 reps for each exercise.

–Try a workout based on only one full body exercise, such as barbell clean & presses or dumbbell squat & presses, and do nothing but that exercise for an intense 20 minutes.

–Try a circuit of 12 different exercises covering the entire body without any rest between exercises.

–Try that same 12 exercise circuit on your subsequent workout, but do the entire circuit in the reverse order.

–Try your usual exercises at a faster repetition speed on one workout and then at a super-slow speed on your next workout.

–Try completing five 30 minute workouts one week, followed by three 1-hr workouts the next week.

–Try doing drop sets of all of your exercises, where you drop the weight between each set and keep doing repetitions without any rest until complete muscular fatigue (usually about 5-6 sets in a row).

Want more ideas? There are many more ways to continue to change your training variables. This was just a taste of your possibilities. In order to see how to incorporate various strategies into effective routines, give the programs in my internationally best-selling ebook, The Truth about Six Pack Abs, a try.

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Author, The Truth about Six Pack Abs

Nutrition Mistakes that Keep Your Abs Hidden by Fat

A few days ago, you read part 1 of this interview, Surpise Abs Training Mistakes to Avoid, which discussed various training aspects to consider for stripping off stubborn belly fat and uncovering those six pack abs that everyone wants.

Today, I have the rest of the interview with Abs-Expert Mike Geary dealing with the best nutrition secrets to apply if you want to have any chance of getting lean enough to see visible abs on yourself…

CB: And finally Mike, 1 or 2 of your top secret nutrition tips for losing body fat to carve out those abs. Open your vault of info!

MG: Well Craig, I think you’d agree that there has never been a more confusing time regarding proper nutrition for consumers. Every so called “expert” out there seems to disagree and contradict each other on what’s the best way to eat for fat loss and overall good health.

One of the most important messages I try to teach my readers in this world of heavy confusion is that your diet doesn’t need to conform to any of the fad diets… you don’t need to go “low carb” or “low fat”, or high or low anything for that matter to be successful in losing enough body fat to get lean enough to be able to see your abs.

I like to try to simplify things for my readers. I think that balance is the key to success along with eating a diet that is made up of nutrient dense foods in their natural state (as unprocessed as possible).

In general, it is the heavy processing of foods that makes it wreak havoc inside our bodies. Most foods in their natural unprocessed state are inherently good for us. Of course there are always exceptions… a salad of poison ivy leaves is “natural and unprocessed” but certainly would not be good for us!

I’ll leave your readers with a couple of the most important aspects of nutrition that help to get you lean for life…

1. Get enough quality protein in the daily diet – not only does it have a higher thermic effect than carbs and fat (so you burn more calories digesting it), but it also creates satiety so your hunger is satisfied longer. Plus it’s a building block for maintaining and building lean muscle… And remember that the amount of lean muscle you carry is one of the main factors for controlling your metabolism.

2. Think fiber! When it comes to carbs, make sure that almost all of your carbohydrate intake is from higher fiber sources like vegetables, fruits, and high fiber unrefined grains. Try to avoid refined sugars and refined grains as that is one of the main reasons so many people struggle with body fat.

I personally don’t eat many grains as I prefer to get most of my carbs from veggies and fruits, but I’ll admit I am a bit of a fan of sprouted grains. I generally recommend looking for carbohydrate sources that have at least 2-3 grams of fiber per each 10 grams of total carbs. Remember that fiber helps fill you up and also slows down the glycemic response of the foods you eat, all beneficial for getting super lean.

3. Don’t be afraid to eat fat! Many people try to go way too low on their fat intake and this can negatively affect hormone levels in your body as well as causing more cravings. Try to eat enough healthy fats daily.

Good sources are all nuts and seeds, nut butters, avocados, olive oil, organic meats and eggs, coconuts and virgin coconut oil. On that note, saturated fats from tropical oils are VERY misunderstood, even by many nutritionists and other health professionals. Yes they are composed highly of saturated fats, but are actually beneficial (but that’s way beyond the scope of this article).

4. Avoid the two worst things in our food supply at ALL COSTS:

*artificial trans fats from margarines, shortening, and hydrogenated oils that are in most processed foods

*high fructose corn syrup, which is in almost all sweetened products on the market

Again, if you avoid processed foods, it becomes easy to avoid these two worst offenders in our food supply.

I always contend that once you get a handle on these 4 main points of your diet detailed above, the rest starts to take care of itself as you gain control over your appetite, blood sugar levels, hormone levels, etc. It all falls into place, and you eventually gain total control over how lean you want to get.

CB: Thanks Mike!

For more info on Mike’s Truth about Six Pack Abs Program, be sure to check out:

The Truth about Six Pack Abs

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Author, The Truth about Six Pack Abs

Surprise Abs Training Mistakes to Avoid

If you’re interested in discovering some areas where you may be going wrong in your abs training and your attempts at losing stomach fat, I have an interview for you below that you’ll want to read.

In it, Men’s Health Magazine writer Craig Ballantyne, grills Abs-Expert Mike Geary, author of the internationally popular book, The Truth about Six Pack Abs, on the topic of abs training and the biggest myths and mistakes he sees in this field.

Also, be sure to check out Mike’s site at:

The Truth about Six Pack Abs

In part one of the interview below, we’ll just deal with training aspects.

CB: Okay Mike, so where does the average man or woman go wrong when it comes to training abs?

MG: Most people are probably going to be surprised with this answer. In their quest for ‘six pack abs’, the biggest mistake I see people making is wasting WAY too much of their time training their abs directly… pumping away with all kinds of different abs-specific exercises.

I’m sure you know what I’m referring to. The person is trying so hard to get those abs to show, that they’re spending almost all of their time in the gym with hundreds of reps of various crunches, leg raises, twisting exercises, etc. Meanwhile, all of that wasted time directly training the abs could have been better spent on a properly designed full body workout program that would elicit a much better metabolic response and increase the fat-burning hormone levels in their body as well.

After all, losing the stomach fat that is covering the abs is the MOST important aspect for most people to finally be able to make their abs visible. Unfortunately, pumping away with hundreds of crunches and leg raises does NOT cause much of a metabolic or fat burning hormonal response.

This is the main focus of my Truth about Six Pack Abs book… full body training programs and proper nutrition to strip off that stubborn belly fat and reveal the six pack that’s hiding underneath!

Of course it wouldn’t be an abs book if I didn’t focus on ab development too, but I make sure firstly that the most important concepts for lasting body fat reduction are understood.

CB: Do you see any gender differences in mistakes they make? And more importantly, do you see any gender differences in the response to various types of ab training?

MG: To be honest, I don’t really see any need for men or women to train differently. Bottom line… the best exercises are the best exercises regardless of gender.

However, in regards to mistakes I see between genders… Yes, I tend to see women more often are deathly afraid to use weight training with anything but really light weights. That is a shame, because THE most effective way to gain control over your body fat for life, is to maximize your lean muscle that your body carries, as well as working that muscle hard through intense resistance exercise regularly.

It’s important for women to realize that regular strength training using heavier resistance will NOT “bulk them up” (as long as caloric intake is controlled), but rather is one of the key secrets for losing body fat and staying lean year-round. As a matter of fact, some of the leanest females that I’ve trained over the years are the ones that aren’t afraid to work hard with the weights.

I also notice that most women (and a lot of guys too) spend way too much time with slow cardio exercise. This is simply not necessary, and the way I combine high intensity resistance training into full body routines provides enough of a “cardio” workout in itself usually. We’ll get back to this in a minute though.

CB: What about ol’ school sit-ups? Do you use these? Are they good, bad, or does it “depend”?

MG: Sit-ups are a controversial topic. I don’t think they’re good or bad per se, but rather “in between”. I didn’t include them in my program. I simply don’t feel they are necessary, and I think there are much more effective abs exercises to focus on. Personally, I almost never do sit-ups except occasionally for a little variety every now and then.

CB: Give us a weekly sample ab training program. How many days per week? What are a couple of the best exercises you’d pick? How many sets? Reps? Rest?

MG: Well, first I’d like to point out that the full body movements that make up the majority of my programs indirectly work the abs and the entire “core” area to a fairly decent extent. However, I do include abs-specific exercises into the routines generally about twice per week. The “abs-specific” portion of the workouts generally only take about 5 minutes at most with very little rest between exercises.

Once people are past the beginning phase of gaining some initial ab strength, I try to get them away from the exercises that are too easy, where someone can do 50 or 100 reps, as is frequently common with standard crunches. Instead, I like to focus on higher resistance exercises that actually stimulate the muscle fibers to a much greater degree.

One example of a higher resistance abs exercise is hanging leg raises with a proper “pelvic curl up”. It’s funny but usually someone that has been wasting so much time with hundreds of reps of crunches can usually only do a few solid reps when they first attempt some of these higher resistance exercises.

We also make sure not to neglect some rotational movements, as well as some work for the deeper muscles like the transversus abdominis.

CB: What do you use for burning fat, intervals or slow cardio? Or both? Any gender differences here? Or differences between fitness levels (beginner vs. advanced)?

MG: In most cases, my answer is definitely intervals… or as I like to call it “variable intensity training”. In general, I think slow steady pace cardio is a waste of time, especially if the goal is lasting fat loss.

I think people need to get away from this thinking about “fat burning zones” and calories burned during the actual workout, and look at the bigger picture of what you’re doing in your workout to stimulate the greatest metabolic response in your body… and the best metabolic and hormonal response is achieved through variable intensity training and strength training, not slow steady-pace cardio.

Now I will say that if someone is really deconditioned and can’t handle higher intensity exercise routines just yet, this still doesn’t mean that they can’t simply use lower intensity routines, but still use it in a “variable intensity” fashion, by alternating between higher and lower exertion levels throughout the workout.

That wraps up our training portion of the interview. For more info about whether the Truth about Six Pack Abs Program is right for you, be sure to check out the following site:

The Truth about Six Pack Abs

In the second part of the interview, we will discuss the common nutrition mistakes most people make while trying to reduce body fat.

Sincerely,

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Author, The Truth about Six Pack Abs

3 Secrets for Losing Stubborn Stomach Fat

Many people are having trouble losing stubborn stomach fat that doesn’t seem to want to go away no matter what they try.

Fellow fitness professional, Mike Geary of The Truth about Six Pack Abs, has strategies that will help you succeed. Mike is a well-known expert who deals exclusively with the most effective strategies for losing stomach fat so that you can finally uncover those elusive six pack abs that everyone desires.

Some of Mike’s strategies deal with nutrition aspects and others deal with training techniques, but I was impressed to see that Mike has put together one of the most comprehensive resources for dealing with all of the aspects necessary to finally get rid of that nasty belly fat for good.

The key is that Mike focuses on the REAL techniques that are going to get you lasting results, and teaches you how to avoid all of these “quick-fix” scams and gimmicks that are all over the infomercials and the internet these days.

Several of the mistakes that Mike see’s every day where people are going wrong in their fat loss attempts are:

1. Most people are wasting too much of their time doing hundreds of reps of ineffective crunches, situps, and other “abs pumping” exercises in their attempt at losing stomach fat. Mike has discovered that there are certain highly effective exercises that stimulate your metabolism much better, and increase your fat burning hormone levels much more. These exercises that Mike outlines are the best of the best for getting a lean, chiseled body.

Surprisingly to most, the majority of these most effective exercises for stomach fat loss are NOT “abs-specific” exercises. Not only that, but Mike shows you how to combine and sequence them to get the best metabolic and fat loss results possible, changing the shape of your entire body.

2. Most people are wasting way too much time doing hours upon hours of boring monotonous cardio routines.

Mike has researched this topic extensively, including an entire course he’s taken comparing different modalities of cardiovascular exercise. After all of this research, we’ve come to the conclusion that the majority of people out there are not doing the right types of cardio exercise. In fact, most people may actually be inadvertantly decreasing their metabolic rate by doing too much of the wrong types of cardio!

The strategies that Mike reveals in his program go beyond “interval cardio” too.

3. Most people are failing miserably with fad diets.

Mike reveals exactly why most low-carb or low-fat diets are actually working against what your body needs to become lean and ripped and maintain it for life! Mike shows you exactly how to stop falling for the gimmick diets and finally develop a truly healthy eating style that you can actually enjoy for life without being overly restrictive. It’s actually easier and more enjoyable than you believe!

Go to Mike’s Truth about Six Pack Abs site today and discover the exact system that Mike is using to help thousands of his clients from all over the world get leaner than they’ve ever been before. This system will help you to lose that stubborn stomach fat that has plagued you for years, so you can finally get that sexy six pack that you’ve always wanted.

Here’s the site again:

The Truth about Six Pack Abs

Don’t forget to visit Mike’s site today, as he’s giving away some great free bonus reports and other tools that might not be available much longer.

To being lean, strong, and healthy for life,

Mark Dilworth at My Fitness Hut

Your Excess Abdominal Fat – The Hidden Dangers

Below is an article contributed by Mike Geary, the founder of The Truth about Six Pack Abs. I thought this was an important topic to share with you because the reality is that most people simply don’t realize how dangerous their excess abdominal fat really is to their health.

Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.

However, what most people don’t realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that “beer belly” appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.

If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There’s just no way around it. Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.

So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for “miracle” fat loss products?

The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can’t spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn’t work that way.

The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.

I’ve actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.

Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.

Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.

Well, the good news is that I’ve spent over a decade researching this topic, analyzing the science, and applying it “in the trenches” with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.

The entire solution… all of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled in my The Truth about Six Pack Abs Program.

Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.

If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork… it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It’s really that simple.

The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.

I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS.

Don’t waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.

Get the solution to rid yourself for life of this problem at…

The Truth about Six Pack Abs.

Train hard, eat right, and enjoy life!

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Author – The Truth about Six Pack Abs.

Vegans–Burn Fat with Short Burst Workouts

Vegans and vegetarians have very healthy diets and are primed to burn body fat with short burst workouts.

Some of you can break through your fat loss and weight loss plateau by varying your workouts with short bursts. If you have been doing the same workout for months or even years, your progress has probably stalled.

Research at Duke University, directed by Dr. Cris Slentz, supports high-intensity exercise for better fat loss. The eight-month study showed that people could lose weight with exercise and no dieting. Those who exercised intensely (especially using interval training) lost much more fat than those who exercised moderately.

According to the research, the high-intensity exercisers had these advantages over the low-to-moderate intensity exercisers:

–more release of fat from cells
–more fat used as fuel during exercise
–increased metabolic rate after exercise

What about the eating part? Vegan and vegetarian diets are not the same.

Vegan Diet

Veganism is the strictest form of vegetarianism. Vegans don’t eat animal products or animal by-products. Vegans eat healthy foods but they need to take supplements such as calcium, iron, protein and vitamin B12 because these nutrients are sometimes missing in their diet.

A vegan diet contains less fat than vegetarian diets so this would be a plus if you are trying to burn fat and lose weight. Vegan diets will generally provide you with more energy than a less strict vegetarian diet.

Vegetarian Diet

There are four other less strict forms of vegetarianism:

1. Semi-vegetarians eat eggs, chicken, diary products and fish. They do not eat any other types of animal meat.

2. Ovo-lacto vegetarians don’t eat poultry, meat, seafood or fish. They will eat eggs and drink milk. Most vegetarians fall into this group of eaters.

3. Ovo vegetarians are similar to vegans except they will eat eggs.

4. Lacto vegetarians are similar to vegans except they will drink milk.

If you are a vegetarian, you are probably reaping the health benefits of a great diet. According to Susan Havala Hobbs (author of Being Vegetarian For Dummies), research has proven that vegetarians have lower rates of coronary artery disease, some forms of cancer, diabetes, high blood pressure and obesity. Vegetarians are also less likely to have kidney disease and intestinal problems like diverticulosis.

Food choices for vegetarians have expanded at grocery stores and restaurants. Vegetarian diets are no longer considered “bland”. Like any diet, you must make sure you are getting enough nutrients.

I would recommend everyone take a multivitamin, unless your diet is perfect.

Download your FREE 10-Minute Fat Burning Workouts now!

“Exercise is not my life…..exercise makes my life better!”

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the “50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody—including athletes!

Your Grocery List Is Key For Fat Loss

Your grocery list is one of the big keys to you succeeding with your fat loss and weight loss. Plan and pack your meals to eat healthier.

Prepare your grocery list at the beginning of the week to buy the foods you are going to eat. Sound simple? It is that simple.

If you don’t plan your meals, you are likely to eat haphazardly. One of the biggest mealplan-busters is not knowing what you are going to eat. That usually turns into a disaster as far as your calorie count is concerned. There is no planning and you end up eating what taste good….”taste good foods on the run” many times equates to fat-filled, calorie-rich foods.

Fill your grocery list with whole, natural foods that you like. And, prepare meals with these types of foods. If you eat on the run one day, eat something healthy.

Here are some common foods to cut and replace:

Cut out these type foods: sodas, sugary fruit juice drinks, candy, cookies, donuts, fried meats and fried foods, fast foods, salad dressings, ketchup, mayonnaise, foods in a box or bag

Add these type foods: whole grain pastas, oatmeal, unsalted nuts, low-fat dairy products, low-fat yogurt, fruits, veggies, unsweetened tea, water, lean meats (baked, broiled or grilled), olive oil, cinnamon, mustard

The replacement method works when it comes to breaking bad eating habits and starting good eating habits.

As the week goes by, compare what you eat to your grocery list and planned menus. Another key to your success is to record what you eat in a food journal (at least until you know how to eat). This will hold you accountable on a daily basis.

Step by step, day by day, week by week…stay with your grocery list and meal plan most of the time and you will succeed.

To get more help download my friend’s free lean body secrets book below!

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

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