I'd like to get rid of fat on my lower abs......??
Question: what kind of foods would I have to stop eating in order for that to happen in a few months? Please help. I'd really appreciate it.
Answers: Everyone wants to know how to lose fat around their abs, well, here's how I do it...
The #1 question that is asked on all fitness sites, bodybuilding forums, magazines and late night TV infomercials sounds a lot like these:
How to I lose the stubborn belly fat? How do I lose abdominal fat? How to do I get great abs? How do I lose the stomach pouch off the lower abs?
These are all too common question and they are so popular that it's the reason the weight reduction arena is a multi- billion dollar (yes billion) industry.
You are about to read the real secret to great abs and how to lose the abdominal fat without spending money on supplements or following some diet-of-the-month and it's going to be a very simple formula that you can follow. Remember...
Your abdominal muscle is like the rest of the muscles in your body. They require training if you want them to be larger and stronger. A common mis-conception is that you must train your abs several times a week. This will only lead to overtraining. Your abs are a muscle. Train it like everything else. No need to focus and go overboard. Two to three times a week of focused ab work or core strength is generally the rule for 6 pack abs.
An Easy 3-Step System For Ripped Abdominals:
Step 1
Training: 1% of your overall ab development will actually come from training. Consider the fact that most people think 90% of your results come from training, you can see this isn't the popular consensus. Needless to say, that's where most focus their efforts. They don't get their nutrition in order, they don't use cardio effectively so the masses just do more ab training and more crunches. Ultimately for your abs to show you must have abs to show and a low percentage of body fat for them to appear. More training does nothing to eliminate the layer of fat that is covering them. This is commonly know as spot reduction. Training an area for the sole purpose of eliminating fat in that area.
Tip - Do not make training the #1 priority to show off those abs. Train them like any other muscle. More ab work will not make your abs appear. Focus on lowering your body fat levels and not spot reduction.
Step 2:
Cardio: 9% of your effort can be directed as using cardio as a fat burning tool. High intensity interval training is by far the fastest and most efficient method you can use to shed the pounds. You'll want to keep in mind, using cardio is a tool. Not a foundation. This simply means that doing marathon sessions will not be to your advantage. Learn to use cardio effectively and you can enhance and boost your metabolism beyond what even eating the right foods can do. Some competitive bodybuilders use cardio up to twice a day for 30 days to just chisel off that last remaining layer of fat that's cover up the abdominal region.
Tip - Cardio can be done twice a day for a full body shock! Just keep in mind this method is a short term tool and not a routine you would use for any length of time.
Step 3:
Nutrition: 90% of your efforts will be based upon your diet. In order to show off the abs, you must get rid of the layer of fat that is covering them up. It is that simple. Many people will train their abs and do all kinds of cardio and they still forget that nutrition plays such a massive roll in getting rid of belly fat. You must know how many calories a day you need to eat and what to eat in order to get your nutrition on track and working for you. Going to the gym more often, doing more cardio and more hanging crunches will do you no good if you fail 90% of the test.
Tip - Use nutritional fundamentals to turn your body into a fat burning furnace.
Wait just a second...
Before you rush off to check your nutrition, cardio and training, take this next concept into consideration.
Loose Skin: Skin is very elastic and over time (age) or with a large amount of weight reduction it may not just spring back like it did. In this case, surgery may be the only option once you have reached a very low level of overall body fat.
-Many women may experience this because of pregnancy. -Many men and women may experience this because of a large amount of weight reduction.
For example, if a man was under 10% body fat and had loose skin, this is a prime example where skin may need to be taken away because of other circumstances. While this is pretty rare it does happen and if the skin cannot bounce back, there's little options a person has except to have it removed. What this means is...
If you have a low enough (12-15% or less body fat for a woman in this example) and you still have a lot of loose skin from slimming down or pregnancy, you may want to explore the option of having that excess skin removed.
With that said...
The secret to ripped abs is nothing more then 3-steps in this order of importance:
* Nutrition
* Cardio
* Training
Get rid of the processed sugars, fast food, and start eating a high protein diet.
Also, your gonna need to exercise.
dont eat fast foods, full calorie soda, stop high carbohydrates
Not so much food as it is exercise. You need to run to burn off the fat and you need to work your abs, lower abs. Pilates is great for that.
foods high in carbs, like potatoes, white bread, pasta.....
OK.....not any specific foods , but calories in general. Calories are units of energy. We either burn them right away, or the body stores them as fat to be used later. When we consistently take in more calories than we burn we gain weight. The only solution is to burn more calories than we take in. The best way is a two prong solution. Lower caloric intake( reasonable diet) and increase caloric output( reasonable exercise). This combination will help you lower your percentage of body fat. Some foods to eliminate are foods high in fat,(fast foods, pre packaged foods, etc) and foods high in sugar content,(some candies and soft drinks.) These are what as known as calorie dense foods, too many calories for the nutritional value they give us. You cannot spot reduce, meaning you cannot just target one body part for weight loss. You have to burn it off over all. I hope this helps.
there's no such thing as the lower abdominals. the rectus abdomins is one muscle which runs from the pubis up to the xipoid process.
you can not isolate part of a muscle, a muscle either contracts as a whole or it does not contract at all.
if you want to see the lower portion of your abdominals you have to reduce your current level of body fat.
Answers: Everyone wants to know how to lose fat around their abs, well, here's how I do it...
The #1 question that is asked on all fitness sites, bodybuilding forums, magazines and late night TV infomercials sounds a lot like these:
How to I lose the stubborn belly fat? How do I lose abdominal fat? How to do I get great abs? How do I lose the stomach pouch off the lower abs?
These are all too common question and they are so popular that it's the reason the weight reduction arena is a multi- billion dollar (yes billion) industry.
You are about to read the real secret to great abs and how to lose the abdominal fat without spending money on supplements or following some diet-of-the-month and it's going to be a very simple formula that you can follow. Remember...
Your abdominal muscle is like the rest of the muscles in your body. They require training if you want them to be larger and stronger. A common mis-conception is that you must train your abs several times a week. This will only lead to overtraining. Your abs are a muscle. Train it like everything else. No need to focus and go overboard. Two to three times a week of focused ab work or core strength is generally the rule for 6 pack abs.
An Easy 3-Step System For Ripped Abdominals:
Step 1
Training: 1% of your overall ab development will actually come from training. Consider the fact that most people think 90% of your results come from training, you can see this isn't the popular consensus. Needless to say, that's where most focus their efforts. They don't get their nutrition in order, they don't use cardio effectively so the masses just do more ab training and more crunches. Ultimately for your abs to show you must have abs to show and a low percentage of body fat for them to appear. More training does nothing to eliminate the layer of fat that is covering them. This is commonly know as spot reduction. Training an area for the sole purpose of eliminating fat in that area.
Tip - Do not make training the #1 priority to show off those abs. Train them like any other muscle. More ab work will not make your abs appear. Focus on lowering your body fat levels and not spot reduction.
Step 2:
Cardio: 9% of your effort can be directed as using cardio as a fat burning tool. High intensity interval training is by far the fastest and most efficient method you can use to shed the pounds. You'll want to keep in mind, using cardio is a tool. Not a foundation. This simply means that doing marathon sessions will not be to your advantage. Learn to use cardio effectively and you can enhance and boost your metabolism beyond what even eating the right foods can do. Some competitive bodybuilders use cardio up to twice a day for 30 days to just chisel off that last remaining layer of fat that's cover up the abdominal region.
Tip - Cardio can be done twice a day for a full body shock! Just keep in mind this method is a short term tool and not a routine you would use for any length of time.
Step 3:
Nutrition: 90% of your efforts will be based upon your diet. In order to show off the abs, you must get rid of the layer of fat that is covering them up. It is that simple. Many people will train their abs and do all kinds of cardio and they still forget that nutrition plays such a massive roll in getting rid of belly fat. You must know how many calories a day you need to eat and what to eat in order to get your nutrition on track and working for you. Going to the gym more often, doing more cardio and more hanging crunches will do you no good if you fail 90% of the test.
Tip - Use nutritional fundamentals to turn your body into a fat burning furnace.
Wait just a second...
Before you rush off to check your nutrition, cardio and training, take this next concept into consideration.
Loose Skin: Skin is very elastic and over time (age) or with a large amount of weight reduction it may not just spring back like it did. In this case, surgery may be the only option once you have reached a very low level of overall body fat.
-Many women may experience this because of pregnancy. -Many men and women may experience this because of a large amount of weight reduction.
For example, if a man was under 10% body fat and had loose skin, this is a prime example where skin may need to be taken away because of other circumstances. While this is pretty rare it does happen and if the skin cannot bounce back, there's little options a person has except to have it removed. What this means is...
If you have a low enough (12-15% or less body fat for a woman in this example) and you still have a lot of loose skin from slimming down or pregnancy, you may want to explore the option of having that excess skin removed.
With that said...
The secret to ripped abs is nothing more then 3-steps in this order of importance:
* Nutrition
* Cardio
* Training
Get rid of the processed sugars, fast food, and start eating a high protein diet.
Also, your gonna need to exercise.
dont eat fast foods, full calorie soda, stop high carbohydrates
Not so much food as it is exercise. You need to run to burn off the fat and you need to work your abs, lower abs. Pilates is great for that.
foods high in carbs, like potatoes, white bread, pasta.....
OK.....not any specific foods , but calories in general. Calories are units of energy. We either burn them right away, or the body stores them as fat to be used later. When we consistently take in more calories than we burn we gain weight. The only solution is to burn more calories than we take in. The best way is a two prong solution. Lower caloric intake( reasonable diet) and increase caloric output( reasonable exercise). This combination will help you lower your percentage of body fat. Some foods to eliminate are foods high in fat,(fast foods, pre packaged foods, etc) and foods high in sugar content,(some candies and soft drinks.) These are what as known as calorie dense foods, too many calories for the nutritional value they give us. You cannot spot reduce, meaning you cannot just target one body part for weight loss. You have to burn it off over all. I hope this helps.
there's no such thing as the lower abdominals. the rectus abdomins is one muscle which runs from the pubis up to the xipoid process.
you can not isolate part of a muscle, a muscle either contracts as a whole or it does not contract at all.
if you want to see the lower portion of your abdominals you have to reduce your current level of body fat.
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