Use Your Mind To Get The Body You Want.

The Ultimate Secret of Mind Control and Motivation to Achieve the Exact Body Shape You Want

Hi, this article was taken from a post by Mike from TruthAboutAbs.com.

It was first published back in 2006 but it was a great post and provided me with a lot of motivation at the time so I am itching to share this with you today, six years later enjoy…

Today I ask you just to keep a open mind and suspend your old beliefs as I throw a few new ideas your way.

  If you can take full grasp of these ideas, take my word that this will be the most powerful secret you've ever discovered for attaining the exact body that you desire.

Keep in mind that this "ultimate secret" has nothing to do with our normal discussions of reps and sets. It has nothing to do with calories or fat or protein. It has nothing to do with cardio training or abs exercises. But once you discover the "Secret", you will be on your way to the body of your dreams, or any other goals that you have in your life, for that matter.

Elite athletes have practiced the "Secret". Champion bodybuilders have practiced the "Secret". Virtually all of the most influential, powerful, wealthiest, and happiest people throughout history have either knowingly or not, practiced the "Secret". Some didn't even realize that they knew the "Secret", but applying its power is the sole reason for their success. In today's discussion, I'm simply putting a little twist on this "Secret" and applying it to your fitness goals. But in reality, it works for any of your goals and desires in life.

Before I reveal the "Secret", I want to ask you a few questions today and I want you to answer the questions that are appropriate to your goals. I want you to be honest with yourself. If you discover that you have not accomplished your goals related to these questions, pay close attention, because I'm going to reveal to you how you can change this immediately and be on the path to achieving whatever it is that you want in life.

Do you currently have the body that you want?
Do you feel full of energy every single day?
Do you feel strong, confident, and proud of your body?
Do you feel that you have no physical limitation to be able to do whatever you want to do in life?
Do you want to be thinner?
Do you want more muscle?
Do you want sexy flat abs or a tighter butt?

The answers to these questions will be vastly different for everyone. Not everyone wants the same things. Not everyone has the same goals.

But the most important thing to realize, is that ANY of your goals can be achieved, no matter who you are, if you understand and APPLY the "Secret". Alright, enough of the build-up. What exactly is the "Secret"? Drum roll please...

The "Secret" lies within your mind and revolves around the powerful "Law of Attraction". What you focus on becomes your reality. A wise man once put this another way, "What you resist, persists. Whatever you are feeling and thinking is a perfect reflection of what you will become".
In other words, if all you ever focus on is how frustrated you are that you can never lose weight or get rid of that belly fat, then you are doomed to a flabby body forever, because you are actually creating that reality.

On the other hand, if you focus on your successes with every ounce of your being, every single day, and continually feel in your mind what your dream body is going to be like, you will create that reality. The key point is that your thoughts and feelings must revolve around already having the body that you want. You must actually imagine daily that you are already living in your new body.

If you're closed-minded, at this point in reading this article, you will probably say something like, "what is all of this gobbly-gook crap this idiot is talking about". And then you will click away to another site, go back to your daily life, and continue to be frustrated by failing to achieve the body you want for the rest of your life.

On the other hand, if you're open minded, and truly want to succeed, you will continue to read, absorb, and start to apply the "Secret", and watch your body slowly become exactly what you want it to become.

I've only recently discovered the "Secret" and how to apply this towards my other goals in life aside from fitness.

However, I also realized that the reason I've been successful with my fitness goals is that I've been unknowingly applying the "Secret" towards my fitness goals for many, many years now. I have always visualized exactly how I wanted my body to look, how energized I wanted to feel day in and day out, how strong and confident I wanted to feel. These visualizations led me on a constant mission to take massive daily ACTION towards exactly what I wanted.

So how do you get the exact body you want? Well, the first thing I want you to realize is that how you feel today and the body that you see in the mirror today is not the real you today... It is actually a combined result of how you have lived your life in the past... the habits, thoughts, and actions that you have taken throughout every single day that has preceded today.

If your past has not given you the body you want today, the energy you want, the powerful feeling of health that you want, then you need to change your mindset and start taking immediate and massive action towards exactly what you want.

You need to visualize yourself living in that desired lean, strong body... feel the energy, vitality, and strength running through every inch of you. Imagine the confidence you feel. If you want it bad enough, you WILL achieve it, but it takes a BURNING DESIRE to succeed. You need to keep running through this imagining process, and actually capture this "feeling" every single day, until the day comes that you realize that you have achieved your goals. If you practice this enough, you will attract into your life exactly what you want. Again, if all you focus on is your failures, and continue to think negatively, you will only attract more failures and negativity into your life.

Amazing things and amazing people have been coming into my life ever since I discovered the "Secret". If you have an open mind and focus your entire being on what you want, it WILL come into your life. It starts with the mindset, and your journey towards your goals continues from there with massive action taken on a daily basis toward your goals. Once you get this process right, you CAN'T fail.

I will leave you with one more powerful quote that has totally transformed the way I think about what I can achieve in life:

"Whether you THINK that you can or can't do something, either way, you are right".
Read that one again, and believe it! It is a powerful shift in mindset that will change your life.
I want you to do me a favor and read this entire article over again and really start thinking about how you can apply it towards your goals. They don't even have to be fitness goals. It can really be anything that you want to achieve.

Once you've got your mind in the right place, you are now ready to take massive action towards your goals starting now! Getting back to your fitness goals... If your goals revolve at all around losing body fat, tightening up your entire body, and creating an energy filled lifestyle, then a great place to get all of the information you need to achieve this and start taking action is in my Truth about Six Pack Abs book.

By the way, this book does not simply revolve around abs exercises. To be honest, the abs exercises are the LEAST important part of the book. The most important parts of the book are carrying out the nutritional program and compiling all of the training information into a full body training program to stimulate your metabolism and create the right hormonal environment in your body that removes body fat consistently.

Combining a fool-proof training and nutrition program such as this with the proper mindset and application of the "Secret", will give you a very powerful solution to the lean-body that you desire.

The solution is here - The Truth about Six Pack Abs

All that stands now between you and your goals is getting your mindset right, and taking action!
I hope this article has given you some things to think about. I urge you to have an open mind and allow yourself to attract what you want into your life.

Thanks

Exercises that Are NOT Your "Normal" Ab Exercises

The 3 Best Abdominal Exercises that Are NOT Your "Normal" Ab Exercises 

A unique ab workout that doesn't contain your typical boring stomach exercises - no crunches or situps here!

I have reproduced with permission from mike, this great article which includes some great exercises I have used over the years.

Two of these,The Renegade Row and the Mountain climbers, I had not even heard of before and the truth about abs program has so many more of these great tips and tricks.

Enjoy.....


by Mike Geary - Certified Nutrition Specialist, Certified Personal Trainer
Author of best-seller:  The Truth about Six Pack Abs

Instead of the typical ab routines that we see so often with crunches, situps, leg lifts, etc... I like to give my readers better options for metabolism-boosting high intensity workouts that work their entire body while also working their abs... thus building rock hard abs & core, but also creating a much better fat-burning workout than a typical ab workout.

I'm going to show you an example today of one of my favorite "ab workouts" that doesn't include any direct "ab exercises" at all. This is actually a full body workout that works your abs pretty hard indirectly, and stimulates a good metabolism boost!  It's in a tri-set format (similar to a super-set but alternating between 3 exercises instead of 2).
Here goes:

1a. Renegade Dumbbell Rows
1b. Front Squats with Barbell
1c. Mountain Climbers on Floor

A good rep scheme to use with this could be 3-4 sets of 8 reps for each exercise, or more sets for less reps, such as 5 sets of 5 reps of each exercise. Mountain climbers can be done for a time interval (such as 30 seconds) instead of "reps".

Exercise Pics & Descriptions:

Renegade dumbbell rows are done starting in a pushup position with the hands on 2 dumbbells. You then row one dumbbell up while stabilizing your body with the other arm. Bring the dumbbell back to the ground and alternate the rowing arm while stabilizing with the opposite arm. This stabilizing effect during the rows creates incredible work for your entire midsection core area. Trust me... you'll feel it in the abs!

 

Renegade Rows shown above

Front squats are done similar to back squats, however with the barbell in front of your body on the front of your shoulders instead of resting on the upper back as in back squats. You stabilize the barbell on your shoulders by crossing your arms and pushing your fists into the bar against your shoulders while keeping your elbows out in front of the body.
This takes a little practice at first, so you will want to seek a professional trainer at your gym to help you with the form. Front squats require extreme stabilization strength from the abs due to the barbell weight being shifted to the front of the body instead of the back. Even though this is mostly a leg exercise, you'll feel this one in the abs big time!  Any time I do front squats after not having done them for a while, I get a really deep soreness in my abs the next day.

 

Front squats shown above

Mountain climbers are done by starting in a pushup position and then shuffling your feet in and out so that your knees are moving in under your chest and then back out to starting position. It sort of resembles climbing a mountain but flat on the floor. If you want an advanced version, you can also shuffle your hands 8-10 inches forward and backward in addition to the leg movements. This really makes it a full body exercise and MUCH more difficult than standard mountain climbers.



Mountain Climbers shown above

After finishing each exercise, try to move to the next exercise with very minimal rest (no more than 15-20 seconds).  Rest about 1-2 minutes after completing each "tri-set" before repeating the sequence.
This will give you one of the best ab workouts you've ever had without even doing any direct ab exercises.... and with a LOT more fat-burning metabolic effect compared to standard ab exercises...  You'll see what I mean after you try it!  This can be used as a stand-alone workout (as it can be very intense if you use challenging weights), or you can incorporate it as a portion of your full body workout.

http://www.getabsatlast.com/

Good luck in your training goals

The Rise Of The Moobs.

Posted on July 1, 2012 by reid114

The Rise Of The Moobs.

The number of men having breast reduction operations in the USA and UK is rising dramatically every year.
But is this down to people trying to obtain the perfect celebrity body of are we simply just getting fatter as a nation?

This is an era when glossy magazines and tabloids highlight every minute flaw of the female form, and the male celebrity for that matter.

The actress with bags under her eyes, the singer with an untrimmed armpit, the model with a sweat patch, all are presented blinking in the paparazzo’s flashbulb as their imperfections are chronicled.

But is this to blame for the rise in men going under the knife? to get rid of the flabby deposits on their chest or “moobs” as the media like to call them.

Well in my opinion the main cause of the dreaded moobs is diet.

No one is born with Moobs but the fatty deposits build up over time due to a unhealthy diet high in fat and junk food.

I also believe some junk foods contain excessive amounts of hormones which are fed to cattle to fatten them up, which can get into the food chain and further increase the rise in this condition.

So if you think you are genetically “blessed” to get man moobs, you are wrong it is all down to bad eating habits and lack of diet.

Another thing the media will not tell you is that even if you undertake a reduction operation and still continue to eat the same diet and not exercise your moobs will simply grow back stronger than before
It is not all doom and gloom however the situation can be reversed for good with a two pronged attack on the fat.

With a combination of a high intensity fat burning strength training routine  along with a proper diet you can turn the moobs in muscle in a short while.

So first thing is to cut out the junk food, and excess beer drinking.

Increase the fresh whole foods and drink plenty of water.

The change of diet may be hard but you have to really want this to make it work, we have to decrease you overall body fat percentage and increase the muscle mass.

Muscle’s burn much more calories than fat so as you increase muscle you will lose fat faster and faster.
One of the best ways to kick start you diet is to reduce your carbohydrate intake at first.

Though they can be added back into your diet at a later date, this will trick your body into using excess stored fat for fuel when it has no carbohydrates to feed from.

Moob diets should also include a good amount of protein especially when one begins to exercise. It is hard to build muscle without an adequate intake of protein.

Check out this great fat burning breakfast.

Replacing a lot of your carb intake with good quality protein will dramatically boost your exercise progress.
Incorporate Lean steak, chicken breasts and healthy sea foods into your diet and watch the size of your moobs decrease and your muscles increase

Another source of protein you can include in a moob diet is supplemental protein like whey protein. Whey protein shakes can be made and consumed to support those more intense workouts that you will be doing as you get stronger in your quest to eliminate the man boob.

Whey protein shakes are very easy to make they also taste quite nice now, just scoop some into the blender with ice and milk or water, and voila! you have a great fat burning shake.

These shakes should not be replacing every meal but they can replace a lunch or to get your energy back up after some intense working out at the gym and should be taken within half an hour after your workout.
The protein gets to work repairing you tied muscles and build fresh new muscle material, and where there is muscle there is no room for fat.

Include a varied amount of chest exercises into your routine such as bench press, incline flys, cable crossovers and all the different varitions  (too many to list here)

And watch those moobs turn into a lean looking manly chest.

Good luck in achieving your fitness goals.
http://www.getabsatlast.com/

Top rules to burn fat fast!

Fat loss exercise tips

If like many people shifting those last few pounds of body fat and burning calories is one of your goals, these great top 10 fat loss tips will ensure you get the very most out of every fat burning exercise routine.

Being intense is better with your fat burning exercise

Don't be fooled by the so-called fat-burning zone. This is the misguided notion that working at a lower intensity is better for fat burning than working at a higher effort level (say, for example, walking instead of running.) Two hours of slow paced jogging is not necessarily better that a high impact intense 45 minute weight workout.

The harder you exercise the more calories you will burn and this is really the key element when it comes to burning fat faster.

Choose exercises carefully

Work out a routine that you will enjoy doing.

In my opinion weight training for both men and women offer’s the greatest most intense workouts in the shortest period of time.

With weights you also see the rewards quicker than with other types of workouts.

It is important to choose a routine which you will enjoy and therefore you will work harder towards your goals.

Exercise larger muscles first for greater calorie burn

Serious fat-burning activity uses the large muscle groups of the body – the thighs and bottom, chest and back.

Training the legs for example will burn much more calories than training the arms for the same period of time.

And all over body machines such as the rowing machine,

Burn fat much faster than say one of those one arm pulling machines.

The greater the muscle mass employed in the routine the more calories you will burn.

Sustainable exercise development

To fire up the calorie furnace, fat-burning activity has to be sustainable for a reasonable period.

So it is better to make your workouts intense, with very little rest time between sets for about 25-60 minutes 3-5 times per week for best results

Interval training to maximise calorie burn

Interval training, in which you mix hard efforts with bouts of recovery, is one of the best ways of maximising calorie expenditure, improving aerobic fitness and making use of limited time.

So a two minute intense exercise maybe followed by one minute rest to start with, cutting this down to 30 seconds as you gain experience.

Carrying the load is better

Activities that are weight bearing, such as walking and running, use more calories than those in which your weight is supported (such as swimming or cycling), simply because you have to shift your own body weight against gravity.

Adding a weight training routine to your exercise session will burn pounds even greater than walking and running put together.

Run on empty?

Exercising on an empty stomach may seem like a good idea at first.

And whilst it is true your body may dip into fat reserves if you eat nothing in the morning your lack of fuel may prevent you from working out for as long or intensely as you usually would.

It is better to have a small breakfast such as fruits or oatmeal to make the most of early morning training

Go for the after burn

One of the best things about high intensity exercise is that the fat-burning benefits continue long after you’ve got out the shower.

This 'after burn' (increased calorie expenditure) is far greater following exercise at 75% of maximum heart rate, or higher – another reason to forget those low-intensity workouts!

 

Increase exercise intensity

If you want to keep seeing results in your fat-burning programme, you must keep increasing the intensity.
This isn’t the same as increasing your effort, because as you get fitter, your body will be able to cope with increasing demands.
So you will have to either increase your poundage used in weight training or reduce your rest periods.
Another way to keep your results moving is to continually introduce new fresh exercises into your routine.

 

Keep moving to burn that fat

Maximise your daily fat burning by moving! Researchers at the Mayo Clinic have found that leaner people tend to stand and move more than overweight people in normal daily life.
Their ‘non-exercise activity thermogenesis’ (NEAT) was as much as 350 calories higher each day. So don't just sit there, wiggle your toes, shake a leg, get up regularly and move your body!

Check out the No 1 Abs and fat burning programme on the web at:

http://www.getabsatlast.com/

Is Sugar Toxic to Your Body? 
Video shows how sugar not only causes heart disease and diabetes, but also feeds tumors and is as addictive as Cocaine to your brain

I think everybody needs to watch this video from a recent 60 Minutes episode to see just how harmful to your health sugar really is.

 I don't think most people understand the seriousness of this.  People seem to blindly eat and drink loads of sugar each day (Americans consume a whopping 1/3 lb of sugar per DAY on average) without thinking about how this internally affects your body and your biochemistry.

Please share this page with all of your family and friends to help protect their health.

Mike's comments:
As you can see in the video, it should be no surprise to anybody that studies clearly relate excess sugar consumption to obesity, type 2 diabetes, heart disease, and cancer.
You might argue that some natural sugars have always been in the human diet, so why is this an issue.
 Well, yes humans have always eaten small amounts of natural sugars from fruit as part of the ancestral diet, but we've never historically been exposed to the massive amounts of added sugars that we see in today's world of sweetened drinks, candies, cakes, cookies, as well as added sugars in everything from condiments to dressings to tomato sauces.

As you can see in the video, the average American eats a sickening 130 lbs of sugar per person per year, or 1/3 lb per day!  That's just nasty if you ask me, and shows how little most people respect their body, or even think about what they're putting in their body on a daily basis.

The video also mentions that in one controlled study, they replaced 25% of the daily calories of the subjects with sugary drinks, and took continual blood tests.  The tests showed that by replacing 25% of their daily calories with sugary drinks, the subjects increased their dangerous small dense LDL particles in their blood which causes arterial plaque and heart disease.  Yes, in fact, sugar and carbs in general contribute more to heart disease than fats do.

We also need to realize that high fructose corn syrup (HFCS) is a relatively new invention in the human diet and is something that your body does not know how to properly handle.  HFCS didn't really become part of the human food supply until the 1970's and now it's found it fairly large quantities in almost every processed food on the grocery shelves.  As the video points out, HFCS consumption is clearly linked to increased heart disease and stroke risk.

One statement I don't agree with in the video above is that sugar and HFCS are "the same".  While I agree that they are both terrible for your health and both toxic, there are certainly big differences in how the body processes HFCS vs table sugar or other forms of sugar.

Also take note that the video mentions how sugar feeds tumors and can make cancer worse.
In addition, sugar activates reward centers in your brain, similar to drugs like cocaine, thereby making sugar addictive.  The part of the video where they do brain scans on him while he sips a sugary soda is interesting indeed.

One other thing to mention about this video... I don't fully agree with how they lump honey and real maple syrup in with table sugar or HFCS.  Although honey and real maple syrup are mostly sugar, and should be minimized overall, both of them at least have additional micronutrients and antioxidants that sugar or HFCS simply don't have.

In addition, another aspect that the video fails to mention is that it's not just added sugar that causes all of these negative effects in your body, but also fast-digesting carb sources like breads, pastas, bagels, muffins, rice, and other grain-based foods that spike your blood sugar just as quickly as regular table sugar.  For example, each piece of bread you eat is basically equivalent to eating about 20 grams of sugar since the response to your blood sugar and triglyceride levels is essentially the same.

The bottom line is that food manufacturers want you to be addicted to sugar and continue to buy all of their junk foods and sugary drinks which destroy your health.  But it's time to take control of your health for yourself and not support these giant businesses who only care about their corporate profit and not about how they are destroying your health.  Please share this video and article with your friends and family with easy sharing options below:
  7 odd foods that KILL your belly fat

The Top 3 Things to AVOID at Restaurants to Stay Lean and Healthy

The Top 3 Things to to Stay Lean and Healthy,AVOID these at Restaurants

 The Truth about Six-Pack Abs

I have been traveling a lot away on business this year, and I have noticed that it is very eas to fall into the junk food trap when you are away from home.

Lets face it there are not many healthy options on the high street, so you find yourself just grabbing a quick burger.

In fact, eating out at restaurants frequently is one of the biggest reasons why so many people fatten up while traveling.

But there are a few tricks available to make eating out much more in keeping to your home diet.

These will help keep the calories down and stay in control.

The 3 most important things to avoid that are EVERYWHERE not just at restaurants are:

• the deep fried foods
• the refined starchy foods
• and any sodas, juices, or other sugary foods (except whole fruits, which are great)

This eliminates the major food sources that do the worst damage in our food supply - the evil trans fats, the inflammatory refined vegetable oils, refined starches, and processed sugars.

This means trying to cut out the table bread they usually leave for you to snack on, skipping the french fries (that come with every single sandwich on every menu known to man), and reducing all of the large portions of rice and pasta that are often loaded on the plates as well.

Instead, try to order just meat, side vegetables, and a salad, asking for the vegetables or salad as a substitute for the typical fries, rice, or pasta that the meal probably comes with.

Almost every restaurant I've ever been to will always allow me to substitute veggies or a side salad for the fries or chips that almost always come with sandwiches or burgers.

Side note:  It always amazes me how many people scrutinize me because I substitute veggies for fries by telling me that I'm "not living" because I won't eat fries...

Yet they are always the first to complain that they are overweight and have "tried everything", yet can't lose weight.  I'm not sure why so many people think eating french fries equals "living it up"... I'm all for moderation with many things, but if there's 2 things that should be almost totally removed from everyone's diet because these foods are simply that evil... it's fries and sodas!

Take a look at the typical difference this simple substitution makes between choosing smart and doing what most people do...

Most people will eat a meal out such as this:

• Sandwich or burger
• fries or chips
• soda or other sweetened drink

A MUCH smarter alternative for a leaner, healthier body is very simply this:

• Sandwich or burger
• veggies or salad
• unsweetened iced tea or water with lemon (and no diet drinks -- unless you enjoy drinking carcinogenic poisonous artificial sweetener chemicals).

These 2 simple substitutions save at least 400 - 900 calories EACH time you dine out (depending on drink refills and fries portion sizes)... AND you're cutting out the most harmful foods to your body as well by avoiding the trannies and high fructose corn syrup.

Also, it may be rare to find this in most restaurants, but if you can find some that offer much healthier grass-fed beef burgers, it's a much smarter decision compared to grain fattened beef.

Side note:  a little-known way to eat full portions of rice, pasta, and breads and actually get away with it without packing on the bodyfat is to make sure to schedule a high intensity full body resistance training workout before your scheduled meal time.

Sometimes it may be hard to fit the workout into your schedule right before the meal event, but if you can, the meal can be your "post-workout meal", in which case, your body can handle a higher amount of carbs than normal to help replenish the muscle glycogen depletion you had during the intense workout.

A cardio workout WON'T cut it for this... it must be high intensity resistance training to deplete enough muscle glycogen to handle restaurant portions of carbohydrates.

I hope these dining tips help you choose smarter and healthier next time you eat out. Feel free to share this article with your friends.

http://www.getabsatlast.com/

Crazy Belly Fat-Burning workout

Crazy Belly Fat-Burning Workout...

A uniquely different style of cardio combined with weight-training workout.
Burn belly fat fast with this crazy routine

 The Truth About Six-Pack Abs

When you get stuck and just cannot seem to shift those last stubbon traces of belly fat.

Then maybe it is time to shock your body and include these cool tips into your training routine.

Idea #1 - The weights / cardio high intensity 60 seconds combo workout...

This is a great unique way to structure your workouts and is great for breaking through a plateau and getting exciting new results.

Most people usually fit in their cardio workout at the end or beginning of their gym or home workout, or even dedicate a whole session to jogging, swimming, or whatever.

But if you are like me and find the whole cardio routine slow dull and boring,try these new tricks to liven things up and plus get two workouts for the price of one

Now the key to this workout is to alternate short 1-minute bursts of high intensity cardio work in between your usual weight training sets.

Now what this does is shock your body into increasing your metabolic rate by introducing something new, this in turn increases your fat burning rate dramatically

So for example, let's say that you're doing 4 sets of arm curls or 4 sets of bench press.... well, in between the weight training sets, you simply add in any type of cardio at a high intensity for 1 minute.

This 1 minute burst of cardio could be a 1 min blast at high speed on the treadmill, the bicycle or rowing machine at a high setting. You could even try grabbing a jump rope and banging out a super high speed intense 1 min of jump roping between sets.

So your routine would look something like this:

weight training set #1
1 minute high intensity cardio

weight training set #2
1 minute high intensity cardio

weight training set #3
1 minute high intensity cardio
etc, etc

new exercise weight training set #1
1 minute high intensity cardio

new exercise weight training set #2
1 minute high intensity cardioetc, etc

Now this is a very powerful technique but please note it is quite tough and not for the beginner.

But if you have been working out for a while and have hit a wall and just cannot seem to shift those last few pounds, then try this tip and you will be pleasantly surprised just how fast this really works.

Idea #2:  the "quirky pullup"...

I've tried this on many occasions to mix up my pullups to give me a harder variation as a challenge and to increase my results.

This type of pullup is only for advanced trainees that can already do at least 8-10 normal pullups or more per set.

What you do on this challenging style of pullup is use 2 small towels and wrap them around the bar at about shoulder width for each towel. The small "hand towel" size towels work best, as a large towel will make too large of a grip for grabbing onto for pullups.  You wrap each towel around the pullup bar so that at least 6-8 inches of towel are hanging below the pullup bar.

Then grip the towels as hard as you can (from the hanging towel sections below the bar) and start doing pullups.  You're basically only gripping the hanging towel and not the pullup bar itself.  You won't be able to do as many pullups as normal because of the tough grip, so do a few extra sets.

I can tell you... these are HARD pullups and challenge your grip immensely! Only try these if you are already very strong on pullups.  Great variation though to mix things up.

I hope you enjoyed these tips today and they help you get better workout results!

To get the full programme please check out http://www.getabsatlast.com/

 Ive found some more great tips also on this site http://www.greatnnatural.com/

The 2 Vital Secrets You Need for Losing Your Belly Fat for Good

The 2 Vital Secrets You Need for Losing Your Belly Fat for Good

I bet you're thinking that you've tried every technique in the world for losing your stubborn belly fat, but it just never seems to budge... right? I'm sure you see TONS of commercials and ads making all kinds of miracle claims for losing your belly fat overnight with their magic pill or wildly-hyped snake-oil supplement.

How about all of the bogus infomercial gadgets out there claiming you can shrink your stomach in a matter of days just by strapping some worthless "ab-belt" around your waist, or sizzle away the stomach fat by using their patented "ab-roller-rocker" do-hicky.
Come on now! I hope you've been insulted by all of these fraudulent marketers and the gimmicks and scams that they are pushing down your throat by trying to get you to believe that a fat-loss miracle is possible overnight.

So let's get past all of the scams and gimmicks and get right down to the hard science and reality behind what techniques and strategies really do help you for losing your stubborn belly fat and keeping it off for life!

1) The first important principle we'll discuss is how you structure your workouts. In order to stimulate fat-loss from your stomach, you need to stop wasting so much of your time doing all kinds of various abdominal exercises and hundreds of reps of crunches, leg lifts, and torso twists in the hopes of "spot-reducing" your belly and love handles.

I'm sure you know by now if you've read any reputable fitness publications over the last decade that spot-reduction DOES NOT occur. It's a myth that just won't seem to go away. The truth is, losing belly fat does NOT occur by doing exercises that target the stomach area. Unfortunately, even though most people by now do understand this (or at least they should), they still spend WAY too much of their training time trying to target the stomach with tons of abs exercises.
Now don't get me wrong, a certain amount of abdominals exercises are great and they do help to strengthen your core and help you maintain a healthy back. But the fact is that direct abs exercises should only be a small portion of your workout routines. The majority of your time should be spent focusing on big multi-joint exercises that work the largest muscle groups of the body like the legs, chest, and back.

Now that is one of the REAL secrets for ridding yourself of that sloppy belly fat for good. Focusing on big multi-joint exercises for the largest portions of your body greatly increases your metabolic rate both during the workout, and for 24-48 hours after the workout. In addition, this also stimulates an increase in fat-burning hormones within your body. You simply don't get this type of metabolic and hormonal response by wasting most of your time with "abs-pumping" exercises.

Want to lose your belly fat the right way... Well, get your butt under a barbell and do some squats, some lunges, some deadlifts, step-ups, some back and chest work. For you ladies, don't worry...it's not going to "bulk you up".

It doesn't matter per se if it's barbells, dumbbells, or even bodyweight exercises... the focus needs to be on big multi-joint exercises at a high intensity. That means no 5-minute rest periods between sets while you flap your gums with half of the people at the gym. Losing that stubborn belly for good requires some focus and intensity in your workouts! Anybody who tells you that you can do it while sitting on your couch watching TV with some "ab-belt" strapped to you, or doing only 2-minutes of crunching with your "ab-rocker-roller" is flat out lying to you!

2) The second important principle to rid yourself of that flabby belly revolves around your nutrition. The first thing you need to realize is that "diets" only work against your body in your effort to lose the stomach fat. You see, if you follow any of these fad diets like extremely low-carb, or low-fat, or the grapefruit diet, the soup diet, or anything else that restricts 1 or more of the macro-nutrients (protein, carbs, and fat), most of the time you will actually lose lean muscle and lower your metabolic rate. This only makes you fatter in the long run, when you start to eat normal again!
I could go into all kinds of details, but essentially you are messing up processes related to your hormonal balance in your body, the muscle glycogen process, insulin, blood sugar, etc., and this stops your fat loss dead in its tracks!
It's important to stop falling for the fad diet gimmicks, and understand that as humans, we are meant to eat a balanced diet full of a diverse array of foods from healthy natural sources of carbohydrates, proteins, AND fats. This gives your body all of the macro-nutrients as well as all of the vitamins, minerals, antioxidants, and enzymes that your body needs to run like a well-oiled fat-burning machine!

I could go on and on with dozens more strategies for losing your belly fat faster, the natural way, but I've rambled on long enough for one article. You can find all of my best fat-loss strategies to help you uncover those hidden abdominals of yours, laid out into actual programs for you to follow in my Truth about Six Pack Abs Program for

Losing Belly Fat

If you've been thinking of getting a copy of The Truth about Six Pack Abs Program, but just haven't made the move yet, now is the time to take action, and get started on your lean ripped flat stomach today!

Eating what you want for one day a week can actually help you shed the pounds

Eating what you want for one day a week can actually help you shed the pounds.



Some times all this watching the calories and what you eat to lose weight can get a bit boring and get you down.
But do not despair today I have some good news for you.
Actually taking one day off a week from your diet actually helps weight loss, yes it’s true.

I usually take my day off on a Sunday but it doesn’t matter which day of the week you chose.

It give me the chance to stuff my face with ice cream, pizza chocolate and all my old favorite’s, to be honest at the end of the day I am a little bit nauseous and I do not want to see any more treats for the rest of the week.

So how can this help you lose weight? I hear you ask

Well dramatically increasing you caloric intake just once a week increases fat loss by ensuring that you metabolic rate (thyroid function, etc) doesn’t down regulate from extended caloric restriction.

In other words when you diet for an extended period your body adjusts to the lower food intake and you can find it very difficult to lose any more weight.

Who would have thought eating pure crap one day a week could actually help you shift the pounds.

Yipeeee anyone for ice cream?

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Get your cardio done in under 20 minutes!

If your like me and do not enjoy endless hours of cardio training trying to burn off stubborn body fat then read on.

One thing I have never enjoyed or included in my routine is the hours of jogging either on road or on the treadmill, I find it so boring not to mention the damage the long term impact can have on your knee joints.

Don’t get me wrong running has helped a lot of people achieve their fitness goals but I found it is just not for me.

The truth is you really do not need to run at all to achieve a toned fit body.

There is another great way to complete a cardio workout in only 15-20 minutes and get your heart pumping plus work all your major muscle groups at the same time.


Yes I am talking about the good old tried and tested rowing machine.

Rowing machines have moved on a great deal from the old flimsy looking models people used to hide under their beds.

They are now state of the art machines which can be programmed to give you a very intense workout all in under 20 minutes.

You could easily include this before or after your weights session to really get your body to shed the pounds and build lean muscle.

Here's how a rowing machine could help your weight or other exercise fitness:

.Uses upper leg muscles

.Uses shoulders

.Tones majority of muscle groups and helps improve power

.Burns fat fast and therefore keeps weight down

.Increases lung capacity

.Impact free, so less chance of injuries

.Allows you to monitor your fitness levels, by comparing your previous times

.Panders to your competitive nature!

.Enables you to do speed work or slower longer sessions

.Rowing machines are hard work, so you feel mentally as well as physically that you’ve had a good workout.

.Easy to increase resistance

With all this going for them, why wouldn’t you want to include them as part of your training schedule?


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Secret List of fat burning foods

List of Best Fat Burning Foods.




There are many foods which can aid the body in the natural fat burning process.
But before we get to the list of fat burning foods, it is important to understand the reasons we accumulate fat in the first place.

The process of fat accumalatation


A body needs food for acquiring the energy to feed/sustain its cells and for performing internal and external functions.

The energy present in a food can be measured loosely in terms of “calories”. The more calories that are present in a food, the more fuel/energy that the body can get from it. The body also needs to expend energy in order to digest the foods to get energy from them – so a small percentage of old fuel is burnt off in the process of acquiring new fuel.

The harder the food is to digest the more energy is expended by the body to digest it.

Macro-nutrients and their calories – There are three macro-nutrients, or fuel units, that can be present in a food – Carbohydrate, Protein and Fat. Fact, 1g of protein yields 4 calories, 1g of carbohydrate yields 4 calories and 1g of fat yields 9 calories. So basically fats can provide more (double) calories to the body compared to the other two nutrient units.

But please refrain from coming to the conclusion that fats are bad for you, they are not. Many healthy fats are essential for the harmonious functioning of the body and foods that provide these fats need to be an integral part of your diet.
The process of fat deposition in the body – When you consume foods, the body gets the fuel in the form of carbohydrates, proteins or fats. It starts generating energy from these fuels through the process of digestion and assimilation.

The body uses up a part of the fuel to fulfill its sustenance, and functional, requirements and the excess fuel is stored up eventually in the form of “Fat” in the “fat cells” of your body, some amount of fat is also stored around the kidneys and in the liver.


The reason for the “Flab” – One important point to understand is that a human body, under normal conditions, has “limited” fat cells and there is a limit to how much fat can be stored up in these cells. Once these cells reach their limit, the fats start getting stored up in muscle linings.

Fat cells are usually present in the regions of your chest, waist and hips. As more fats get deposited in these cells, the larger they grow in size and this enlargement is what shows up as flab around the chest, waist and hip regions in men and women. Once the fat cells reach the limit of their expansion, the fats start getting stored in the muscle linings of arms and thighs creating flabbiness in these limbs also.

How can foods help burn fat in the body?


Once you understand the process of fat deposition, you would question as to how a food can ever help in burning fat when it’s a source of calorie, and hence a possible source of fat creation rather than fat reduction. It’s true that all foods can be a possible sources of fat creation, but certain foods can help burn fat or reduce fat in the following ways.

• Some foods contain certain vitamins or minerals that help improve the metabolism, and improve the fat burning capacity, of the body and act as virtual fat burners.

• Some foods contain less calories while requiring more complex digestion and assimilation causing the expenditure of energy and thus acting as virtual calorie burners

• Some foods create a sense of satiation even when consumed in small amounts while also being low of calories

• Certain means of cooking reduces the calorie profile of the food and thus helps in reduce fat creation.

Eating these foods, in the right quantities, over a period of time will ensure that the fat profile starts reducing. When we talk about burning fat it also includes foods that help reduce the possibility of new fat creation, because this would indirectly help you burn fat at a faster pace through your activities (like
exercising).

A list of practical foods for burning fat (and reducing fat deposition)
A lot of people try to starve their nutrition in a bid to reduce fat. This approach can have spurious effects on the harmony of the body and is not a wise or healthy way to reduce fat.

The right way to reduce fats would be to eat foods that reduce the possibility of further fat deposition, or foods that assist in burning fats, while also taking up calorie-burning exercises (like aerobics, yoga and resistance/weight training) to use up the past-stored fat in your body. So here’s a compiled list of some easily available foods that can help in this process of burning fats or reducing the fat profile of your body.

Citrus Fruits


I would rank these as the best fat burning foods around. Eating a breakfast of citrus fruits, or other Vitamin C rich fruits, is one the best ways to start reducing the fat profile of your body. Citrus fruits provide the body with easy energy to hike up its metabolism while also supplying a rich amount of Vitamin C which is scientifically known to help burn fat as it’s a vital chemical used by the body in the process of fat metabolism.

Some citrus fruits you can try are Oranges, Kiwi fruit, Grape fruit, Tangerines, Kumquats, Clementine and Fresh Lime. While fruits like Strawberries, Apples, Tomatoes, Plums, Grapes, Cherries, Raspberries, are also good sources of vitamin C. Depending on your budget, and fruit availability, try to use a mix of these fruits for your breakfast to combine health with taste. You can also try out a “citrus fruit only” breakfast for a few weeks to see how effectively it helps in burning fat around your waist and hips. I’ve personally seen excellent results with this method of eating a fruit only breakfast.

Fruits in general are excellent foods for fat reduction because they are natural, they are rich in vitamins & minerals, high in water content and low on calories compared to refined foods. Fruits are known to improve body metabolism and reduce bad cholesterol. Papaya, bananas, mangoes, sapote, pomegranates and blueberries make for excellent snack foods as well as breakfast foods.

Oats


The benefit of eating cereals like Oats is that they contain a huge proportion of their calorie profile in terms of insoluble fiber. This insoluble fiber not only gives you a feeling of satiation and thus keeps you from feeling hungry for a long time but also does not contribute to any calorie addition to the body. In fact, any foods that contain a good amount of insoluble fiber would help you in the process of reducing the fat profile of the body. Raisin and Barn cereal is another good example of breakfast food that’s rich in insoluble fiber, so is cooked barley.

Vegetables

Except for certain calorie rich vegetables like potatoes, sweet potatoes or yams, most other vegetables have a low calorie profile while containing essential minerals and vitamin that improve the metabolism of the body. When you eat potatoes, if possible, cook them with their skin on because their skin is a good source of insoluble fiber. Veggies like broccoli, spinach, artichoke, lima beans, peas, cabbage and carrots are excellent sources of minerals while being low on calories. Veggies don’t contain fats either and their carbohydrate count is very low (even compared to fruits).
Cucumbers are excellent as a salad food, low on calories and rich in water content.
The best way to cook veggies would be to boil them or stir fry them with healthy oils like olive oil, sunflower oil, Soybean oil or sesame oil.

Lentils


These foods, also known as edible pulses, are not only filling and nutritious (in terms of minerals) but are also low on calories and rich in plant proteins/amino-acids. In countries like India, it’s very traditional to have lentil soups, broth and gravies with breads (wheat rotis) and rice. You can also make several food items using the flour of ground lentils. They are excellent sources of dietary fiber and are known to lower the bad-cholesterol (and thus contribute to heart health).

Poultry

If you are a non-vegetarian it would be a good option to eat more poultry than red meats. Poultry like chicken are low on fats and carbohydrates while have a good protein profile. Proteins are not only more complex to digest & assimilate (and thus require a higher expenditure of energy) but they also require more energy to be stored as fats. Go in for lean cuts and avoid eating the skin of the poultry as it contains a lot of fat. Red meats, or white meats, from lamb, beef or pork, can be consumed in moderate quantities a few times a week, instead of eating them regularly in your diet, because they have a high fat profile (but these meat are a good source of minerals and proteins that can assist in the over-all health of the body when consumed in moderation).

Eggs

An average adult can consume one or two eggs a day (whole eggs with yolk) and obtain necessary protein and minerals from it while also keep a low calorie profile. Eggs are not high on calories and are also low on unhealthy fats. The possibility of a variety of food preparations using eggs make them ideal as snack foods as well as regular meal foods. It’s been found, in many studies, that eggs don’t contribute to increasing your bad cholesterol profile but can serve to improve your good cholesterol (necessary for a healthy body) when eaten in moderation.

Almonds and walnuts

These are excellent snack foods and can help you feel satiated with just a fistful of these nuts. These nuts are a great source of healthy fats. It has been seen that people who don’t consume healthy fats are more likely to gain weight than people who do. This is the reason why it’s very imprudent to eliminate healthy fats from your diet in a bid to reduce weight. Remember that healthy fats are needed for a harmonious functioning of the body because most of the body’s cell structure is made from these fats.

Salmon

Fish is a good source of protein and healthy fats (rich in omega-3, omega-6 fatty acids), and makes for a great lunch or dinner meal. Salmon, mackerel, trout and tuna are not only tasty but are excellent sources of omega-3 fatty acids while also being low on calories and saturated fat content.

Water

Though water would not count as a food, because it has no calories, it would need to mentioned that water helps improve the over-all metabolism of the body and thus helps burn fat. And of course, water helps flush out toxins and thus improves the capacity of the body to stay healthy. Certain foods are rich in their water content and thus help in the process of fat reduction (also foods rich in water content make you feel satiated quickly), some examples are water melons, cantaloupes, cucumbers, snake gourd, papaya and chard.

The benefit of eating these water rich foods is that they supply minerals (electrolytes) along with water and hence do not cause “water intoxication” which can results from drinking too much water while not balancing out the minerals (especially during work outs).

In conclusion

Whole foods are better than refined or processed foods when it comes to reducing the fat profile of the body. If there is a choice between a processed foods (like pastries, pizza, pasta etc) and whole foods (like milk, eggs, chicken, vegetables and fruits), make it your second nature to make a bee-line for the latter. You can use the list of fat burning foods, given above, to come up with ideas for your breakfast, lunch, dinner and snacks on a daily basis to keep it enjoyable and healthy at the same time. Of course, don’t be hard on yourself – it’s totally okay to eat/drink foods that you like (that may not be totally healthy) once in a while in moderation, just don’t overdo it and make sure you workout or exercise to burn off the excess calories.

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