Guide To Lose Fat And Get Six Pack Abs

If you came across this site the chances are your looking to lose a few pounds around the waist. The information provided will guide you and help motivate you to look and feel your best. Working out lower abs is one of the most difficult muscle groups to exercise.  It requires a lot of determination and patience to see results.

The most important factors in losing that excess fat along the waist is: proper nutrition and proper execution of exercises. Let’s start in the kitchen. Low to no carbs and a moderate to high intake of protein are key in getting those lower abs to appear. Carbs such as bread, and pasta are examples of dense carb food. For more information and step by step diet planning, have a look at the nutrition page.

Proper use of equipment and hydration are one of the most important factors when it comes to working out those lower abs. Doing the lower abs exercises right will bring a much better result.  On the lower ab exercise page you will find the top and most effective workouts used by body building pros to get that ripped core everyone dreams about. The page will also include tips and step by step instructions on how to do the exercises properly. Enjoy.

Lower abdominal fat is usually the first place our bodies tend to store excess fat tissue.  This fat is often the hardest to lose and requires harsh dieting and intense workout plans.  With the proper nutrition plan and motivation you too can lose that lower abdominal fat and get the body of your dreams.  Just follow the main steps below and you too can get rid of the unwanted abdominal fat.

Step 1: Proper Dieting

I can not stress how important proper dieting is in order to minimize fat.  Eating foods high in fats and carbohydrates is not going to help you shed those last few pounds off.  Choose a diet that is high protein and low fat.  Avoid processed and fast foods as much as possible and eat many small portions throughout the day.  Losing weight does not mean that yo need to starve yourself.  Distribute your meals throughout the day and you will soon see results.  Remember the key to a good diet is consistency!  Do not get caught up in a diet that you know you will be unable to keep up.  For suggestions check out the diet plans on the homepage.

Step 2: Working Out

Having a solid workout plan is necessary if you want to lose that lower abdominal fat.  Remember overworking your muscles can be just as bad as under working them, so pick a plan that is best suited for you.  Some suggestions can also be found on the homepage.  When trying to lose lower abdominal fat choose a plan that incorporates lots of cardio.  Cardio is key to shedding that extra fat off.  Also, make sure that the plan you choose is high sets high reps.  I usually recommend 4-6 sets of 12-15 reps.  Remember to workout all body parts equally.  Just working out abdominals everyday will not give you that six pack you always wanted.  All muscle groups should be worked out equally for fastest results and so that results are proportional.

Step 3: Rest

Rest is very important when dieting.  Over stressing your body is harmful and will inhibit workout results. Make sure you get plenty of rest each night in order too see optimum results.

Step 4: Supplementation

Today’s bodybuilding market is flooded with many new products claiming to cut fat and increase results in half the time.  Most of these supplements make false claims and may even be harmful to your body.  Simple supplementation is the best and most effective way to lose lower abdominal fat.  Having a cup of plain black coffee or a caffeine pill in the morning to rev up you metabolism is an effective way to increase results.  Having a low carb protein shake after intense workouts is also  recommended and will help reduce muscle loss when dieting. Remember you results will come from dieting and working out consistently, not supplementation.

Step 5: Be patient

Losing fat is not easy and takes time.  It will take weeks maybe even a few months before results can be seen.  Remember to be consistent.  Results will come and people will soon notice your new figure.  Keep a daily workout log where you can record results and measurements.  This will help you keep track of your progress.  By following these steps and  working out hard you too can shed off that lower abdominal fat an achieve the body you always wanted.

Remember to check the rest of the site for more articles, tips, plans, and diets.

Many people wonder, how do I tone my lower abs to get the six pack of my dreams? Well look no further.  The following guide is going to answer this age old question and provide you with the knowledge needed to get those lower abs in peak shape.

First off, remember to keep up with your cardio.  You want to minimize fat gain as much as possible.  Remember, for most people the first place that their bodies store excess fat is around the lower abdominals.  Eat healthy and stay lean in order to keep your abs visible.

You want to perform cardio at least 3 times a week.  The treadmill, elliptical, and stair master are all great ways to burn fat.  Have at least 3 30-45 minute cardio sessions weekly for best results.

Perform workouts that target your lower abdominal muscles twice a week.  You do not want to over train these muscles and it is not recommended to work them out more than twice per week.  To tone lower abs use the following exercises:

Crunches: simple and effective.  4 sets of 15.  Place a weighted plate behind your head if necessary to make more difficult.

Leg raises: this is an excellent way to tone lower abs.  Lay flat on a mat and lift your legs about 6 inches off of the ground.  Hold them there and point your toes while squeezing you lower abs.  Pause for a few seconds or as long as possible.  repeat several times.

Exercise ball crunches: same as normal crunches only with an exercise ball for more of a challenge.

For more tips on how to tone your lower abs visit our homepage.

Nutrition is a key part in getting those lower abs you have always wanted. The following diet plan can get you in that great of shape. This diet plan includes step by step and by the hour instructions on what you should be eating. Notice that this is an extremely low/no carb diet. This aspect is key when getting those lower abs.

 Meal 1 – 8AM
6 Egg Whites – 33g
12 Almonds
6 oz Grapefruit

Meal 2 – 10AM
Protein Shake 30g – 24 oz Water
1 cup green beans
10 Almonds

Meal 3 – 11:30 AM
6 oz chicken breast skinless boneless
1 cup steamed beans
10 almonds

Meal 4 – 1:30PM
6 oz chicken breast skinless boneless
1 cup green beans
10 almonds

Meal 5 – 2:30PM
Protein Shake 30g – 24 oz Water
10 almonds
1 cup steamed green beans

Meal 6 – 4PM
Chicken of the Sea Can Tuna – Water
1 cup green beans
10 almonds
6 oz grapefruit

Meal 7 – 7PM
Protein Shake 30g – 24 oz Water
6 oz chicken breast skinless boneless
1 cup green beans
10 almonds
Daily Totals

Every  21st  MEAL – Last Meal of Day – Carb Load
1.75 Cups Green Beans
4 Quaker Oats Rice Cakes – Lightly Salted
Peanut Butter – 2 tbsp
1 tbsp Honey
10 almonds
8 oz Sweet Potato

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These are some of the best lower ab exercises.

   Leg Raises

Step 1: Lie flat on your back on the floor using a gym mat for comfort

Step 2: Place your arms out to your sides with your hands flat on the floor for added support.

Step 3: Flex the hips, keeping the legs straight and your knees and feet together, raise your feet towards the ceiling.

Step 4: Pause for a second, when your hips are at right angles to your trunk and then lower the legs back down in a slow controlled fashion

step 5:Repeat for the desired number of repetitions (3 sets of 15 recommended)

Bicycle Crunch

Step 1: Sit on the floor using a gym mat.

Step 2: Raise both feet off the floor and find your balance.

Step 3: Straighten out both legs, then place hands near but not on the side of your head.

Step 4: Bend one knee and bring it in towards your chest.

Step 5: While doing this twist your torso, so the opposite elbow meets the opposing knee.

Step 6: Repeat the same process for the other knee and continue to twist your torso

(3 sets of 15)

Stomach Crunches

Step 1: Sit on the floor using a gym mat

Step 2: Lay hands beside you flat on the ground and legs in a sit-up ready position

Step 3: left you back as if you were trying to reach your chin with your knees. Squeeze abs tight until you feel a burning sensation.

Step 4: Lay back on the mat and repeat the process.

(3 sets of 25)

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