training your abs en 3 easy steps

Have you lost your abs recently? Maybe you’re noticing a “muffin top” or “beer belly” that needs to disappear? Or perhaps you just need that extra bit of definition to compete with Ryan Gosling’s impressive physique. Good news: You can get a flat stomach, in three steps.

Step #1: Know Your Stomach

Your “abs” are not just one lump of muscle on your front side. In fact, your stomach muscles are made up of four basic groups:

1. The rectus abdominis: One big sheet of muscle tissue that runs from your breastbone down to your pelvis.
The external obliques: Run from your ribs to your hips in a forward direction (like you’re putting your hands in your pockets).
The internal obliques: Run from your ribs to your hips in a backwards direction (like your pants are on backwards, and you’re putting your hands in your pockets).
2. The transverses abdominis: Located deep in your abs, underneath the obliques, and is the one that may contract if you “squeeze” when you need to stop yourself while urinating.

To get a flat stomach, you need to work all of these muscles, and not just one of them.

Step #2: Divide and Conquer

Now that you know your stomach muscles, you need to focus on specific exercises for each of them, while also toning your lower back, which is actually very important in helping you get a flat stomach. Here are some exercises for each of the muscles:

• Rectus abdominis: Choose flexing motions like crunches and crunch variations, V-ups, sit-ups and sit-up variations, hanging leg raises or knee-ups. Planking motions, such as any shown in these videos, are also quite good for this muscle group.
External and internal obliques: Choose twisting and rotating motions. If you rotate to your left, your left external oblique and your right internal oblique are doing the work, and vice versa. Twisting motions, as shown in these videos, include Russian Twists, Cable Torso Twists and the Wood Chopper.
Transverses abdominis: The transverses abdominis is really a support muscle, which means you can work this muscle anywhere, such as sucking in your stomach while you’re driving in your car, sitting on an airplane or standing in line at the grocery store. You can also work this muscle group by doing front planks.
• Low back muscles: Choose extending motions like deadlifts, bridges, low back extensions, back extensions on a stability ball or lying on your stomach and lifting all four limbs off the ground, Superman-style.

So, for a flat stomach workout (which you should do two to three times a week) you will need to include several sets of flexing, twisting, planking and extending exercises

Step #3: Lose the Fat

To get a flat stomach, you need to discover your abs, which means you need to get rid of layers of stomach fat that can accumulate on top of them. I know this is easier said than done, so here are some tips for burning stomach fat:

• Vary your exercise routine. Weight training alone or cardio alone is often not enough to erase storage fat. Instead use a combination of weights, long cardio, intense cardio and cross-training activities to keep your body and metabolism guessing.
Control stress and get adequate sleep. Fluid retention and inflammation can be related to too much stress and not enough sleep, and can contribute to a puffy stomach, or a little extra padding on the waistline. Use stress-reduction techniques like yoga, don’t spread yourself too thin and try to sleep seven to eight hours each night whenever possible.
• Limit high-sugar, starchy foods, processed/packaged foods and alcohol to once per week. C’mon you can do it. Just try it for two to four weeks. You will be amazed at the flat stomach results you see when you combine this strategy with the others that I’ve outlined in this article. 

Now that you know your stomach, how to divide and conquer and how to lose the fat, it’s time to quit reading and start making your flat stomach plan. The summer is only a few short months away!

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Losing Weight fast by 3 Simple Steps

There are many ways to lose a lot of weight fast.

However, most of them will make you hungry and unsatisfied.

If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.

The plan outlined here will:

• Reduce your appetite significantly.
• Make you lose weight quickly, without hunger.
• Improve your metabolic health at the same time.

Here is a simple 3-step plan to lose weight fast.

1. Cut Back on Sugars and Starches

The most important part is to cut back on sugars and starches (carbs).

These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.

When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.

Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight (1, 2).

It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.

This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women (3).

The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry.

Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger (4).

Put simply, lowering your insulin puts fat loss on “autopilot.”

Bottom Line: Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.

2. Eat Protein, Fat and Vegetables

Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into therecommended range of 20-50 grams per day. 

Protein Sources:

• Meat – Beef, chicken, pork, lamb, bacon, etc.
• Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
• Eggs – Omega-3 enriched or pastured eggs are best.

The importance of eating plenty of protein can not be overstated.

This has been shown to boost metabolism by 80 to 100 calories per day (5, 6, 7).

High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet (8, 9).

When it comes to losing weight, protein is the king of nutrients. Period.

Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.

A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.

Fat Sources:

• Olive oil
• Coconut oil
• Avocado oil
• Butter
• Tallow

Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.

Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feelmiserable and abandon the plan.

The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly (10, 11).

There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all (12,13).

To see how you can assemble your meals, check out this low carb meal plan and this list of low carb recipes.

Bottom Line: Assemble each meal out of a protein source, a fat source and a low-carb vegetable. This will put you into the 20-50 gram carb range and drastically lower your insulin levels.

You don’t need to exercise to lose weight on this plan, but it is recommended.

The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.

If you’re new to the gym, ask a trainer for some advice.

By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (14, 15).

Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat (16).

If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice. 

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