Sunday, April 28, 2013

The raw uncut truth about 6 pack abs!!!

I work with many, many individuals whose goal is to:
  • tone/tighten up their waist line
  • get ripped abs
  • or as one woman stated "I just want to get rid of this "muffin top"!!! (LOL)

These are all good goals and definitely achievable. However, one must be smart about the work involved in reaching these goals.

Many individuals try to tighten up their waist line by doing the most obvious thing, which is abdominal exercises. 



Performing ab exercises is a great start, but at the end of the day its just not smart and they wont get you to your goal any faster. Before one can trim/tone up the waist line it's important to understand one simple fact: You and (everyone else) already have ab muscles. They're just covered by a  layer of fat!!!  Performing a ton of abdominal exercises will do nothing for getting rid of the layer of excess body fat because these exercises don't cause one to expend a significant amount of calories.

If your goal is to tone up your waist line (or "get rid of that muffin-top"), it's smarter to attack the root of the problem.....which is excess body fat. Getting rid of excess body fat can only be achieved by following the steps below:
  1. Eating a proper diet that's spaced out into 5-6 smaller meals throughout the day. I personally like to  eat foods with one word ingredients. For example; Apple, Orange, Green beans, Tomato, Fish, Chicken, etc). I then combine several of these foods together to make my meals.  Click this link for healthy eating tips and meal preparation.  http://exercisesmarter.blogspot.com/2013/02/how-important-is-good-eating-habits.html
  2. Each week perform at least 3-4 (30-45 min) sessions  of cardiovascular exercises (walking, elliptical, stair master) in your *target heart rate zone..
  3. Each week perform  3-4 sessions of **resistance training (lifting weights or calisthenics).

Follow these three simple steps and you should be on your way to trimming/toning up that waist line. It will take some work, but at least you'll know how to work smarter, so you can reach your goal safely and effectively.



*Target heart rate: 220-age=_______x 60-85%
** Resistance training: Or lifting weights is not complicated. However, if you've never done it before, it can seem like a lot to learn. I suggest that if you've never lifted weights before, please get help from someone who knows what they are doing. Preferably, a competent Personal Trainer.  Feel free to contact me by email  mackwayne1980@gmail.com or leave your contact info in the comment section. I will promptly respond and help you in any way I can...........



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