How To Get Ripped Six-Pack Abs

Do you want to know how to get ripped six-pack abs?

You’re not alone. Thousands of people are looking for the same thing. But most of them will never find it because they don’t know where to start. That’s where we come in. We can show you the right way to get those ripped six-pack abs you always wanted.

Imagine having the confidence to take your shirt off at the beach and show everyone your fantastic six-pack abs. Wouldn’t that feel great? With the knowledge we share, you can make that dream a reality sooner than you think.

Read on to learn more about getting the ripped six-pack abs you’ve always wanted.

 How long does it take?

For most people, the goal of having ripped six-pack abs is more than just looking good at the beach. Getting ripped abs can also improve your posture, increase strength and stability, and make you feel more confident. So, how long does it take to get ripped six-pack abs?

The answer to this question depends on a few factors, such as your starting point, genetics, and diet. For example, if you are already relatively lean with a decent amount of muscle mass, you can expect to see results much faster than someone starting from scratch.

Similarly, if you have good genes for building muscle and staying lean, you will also see results faster. Finally, diet is a huge factor in how quickly you will see results. If you eat a clean diet high in protein and low in processed carbs and sugar, you will see results much faster than someone eating an unhealthy diet.

That said, it will take several months of consistent training and clean eating for most people to see ripped six-pack abs.

Best way to get fast results

If you are looking for the best way to get fast results, we recommend a combination you the following things:

  1. Train Your Abs Every Day

If you want to see results fast, you need to train your abs every day. This doesn’t mean doing hours of sit-ups or crunches, but it does mean making sure that you’re doing some form of ab exercise every day. This could be simple as a plank or an ab wheel rollout. The key is to ensure that you’re consistently working your abs to get stronger and more defined.

  1. Cut Out Processed Foods

If you want ripped abs, then you need to be eating clean. Processed foods are loaded with sugar and unhealthy fats that will only lead to a softer, flabbier stomach. So, if you’re serious about getting six-pack abs, cut out processed foods from your diet and focus on eating lean protein, healthy fats, and plenty of vegetables.

  1. Increase Your Cardio

In addition to training your abs every day, you must be doing some form of cardio. Cardio will help you burn excess belly fat covering up your hard-earned muscle definition. So, if you want to see those ripped abs sooner rather than later, ensure that you’re incorporating some cardio into your workout routine.

  1. Lift Weights

Lifting weights is another great way to help you get ripped abs fast. When you lift weights, you’ll build muscle and burn fat, both of which will help give you a more defined stomach. So, if you’re looking to get ripped abs fast, ensure that you’re incorporating weightlifting into your workout routine.

  1. Get Plenty of Sleep

Getting enough sleep is crucial for anyone who wants to get in shape, but it’s vital if you’re looking to get ripped abs. When you sleep, your body recovers from your workouts and repairs any muscle tissue broken down during your training. So, if you want to see results fast, ensure you get plenty of rest.

With these five tips, you’ll be well on getting ripped abs in no time.

How can I get insanely shredded abs?

We all want to get six-pack abs. Unfortunately, getting insanely shredded abs is not as easy as doing a few crunches. It requires a lot of hard work and dedication.

The first step is to create a calorie deficit by eating fewer calories than you burn. This will help to start melting away the layer of fat that covers your abdominal muscles. Next, you must focus on building your abdominal muscles with targeted exercises. This can be done using bodyweight exercises, free weights, or resistance bands.

Finally, you need to ensure that you get enough protein in your diet. Protein is essential for repairing and rebuilding lean muscle tissue, so it is vital for anyone serious about getting shredded abs. You can achieve your dream body if you are willing to put in the work on a consistent basis.

Final Thoughts!

Getting ripped six-pack abs takes time, dedication, and hard work. However, it is possible to achieve if you are willing to put in the effort. Start by creating a calorie deficit, focus on building up your abdominal muscles, and ensure that you get enough protein in your diet. Consistent and determined, you can get the shredded abs you’ve always wanted.


Is it possible to get 6 pack abs in 30 days?

While it is possible to see some definition in your abdominal muscles in 30 days, it is unlikely that you will have a full six-pack. This takes time and consistency with diet and exercise. However, if you focus on reducing your overall body fat percentage, then you will be well on your way to revealing shredded abs.

What are some good ab exercises to help me get shredded abs?

Several exercises can help you build up your abdominal muscles and get shredded abs. Some practical exercises include sit-ups, crunches, planks, and ab wheel rollouts. Remember to focus on quality over quantity when doing these exercises, and ensure you use the proper form to avoid injury.

When getting shredded abs, what is a good body fat percentage to aim for?

For most people, a body fat percentage of 10-12% is a good range to aim for when trying to get shredded abs. This will allow you to see the definition of your abdominal muscles while still having a relatively low level of body fat.

I’m trying to lose weight, but I can’t seem to get rid of my stubborn belly fat. What can I do?

If you’re struggling to lose body weight, focusing on reducing your overall body fat percentage may be helpful. This can be done by eating a healthy diet and exercising regularly. Additionally, you may want to try specific exercises that target the abdominal area, such as sit-ups and crunches.

I’ve been told that I need to build up my muscle tissue before I can get shredded abs. Is this true?

No, you don’t need to build muscle tissue before getting shredded abs. However, it may be difficult to see the definition in your abdominal muscles if you have a higher body fat percentage. In this case, focus on losing weight and reducing your overall body fat percentage. This will help you to reveal your shredded abs.

How do I get low body fat?

Achieving a low body fat percentage is not easy and requires a lot of hard work and dedication. The first step is to create a calorie deficit by eating fewer calories than you burn. This will help to start melting away the layer of fat that covers your abdominal muscles. Next, you must focus on building your abdominal muscles with targeted exercises. This can be done using bodyweight exercises, free weights, or resistance bands.

Finally, you need to ensure that you get enough protein in your diet. Protein is essential for repairing and rebuilding muscle tissue, so it is vital for anyone serious about getting shredded abs. If you are willing to do the work, you can achieve your dreams with shredded abs.

What are some good ab workouts?

There are a variety of different ab workouts that you can do to get ripped abs. Some examples include sit-ups, crunches, leg raises, and planks. You can also use weightlifting exercises to target your core, such as squats and deadlifts. By combining these exercises, you can build strong and defined abdominal muscles.

Workout Video

We filmed a workout video in phoenix late last year using a tricaster mini that they bought here.
The cool thing is that we used a green screen studio so we could change the location to any place in the world.  Originally we thought we would use a beach local. As we debated we thought our Christmas trip to Hawaii would be ideal to snap a picture and switch the video to the great white sandy tropical beaches on the big Island.  But when we got home we did some volunteer work at the inner city and realized that obesity was really running rampant in inner cities. So we thought about why not switch it to a city and try to motivate some inner youths to get healthy.


35% of Adults

37% African-American women

33% Mexican-American Women

26% Wealthy Americans

32% Poor Americans

What we learned was that people living in the most poverty-dense counties have the highest rates.  This was based on an analysis of the poorest counties across the country. At first thought we didn’t understand.  If people are poor then they probably don’t have as much money to spend on food.  Further study shows that inner cities have less healthy options and are limited to more fast food high calorie chooses.


While this blog is based on exercise we probably need to add a section on diet and nutrition.  While exercise and an active life style is key to being healthy, eating a balanced diet high in fruits and vegetables is the first step. Not doing so not only results in being over weight but also hyper-tension and diabetes. One of the biggest contributors is sugary drinks and not consuming enough water. So if you want to start your journey to lose weight and become healthy please start with consuming 8 glasses of water a day.  This means don’t add sugar or flavors to the water just drink clean pure water.

Watch this video of Dr. Josh Axe talking about how much water you should drink per day.

Belly Fat Facts


A lot of people struggle with losing their belly fat. With those fad diets and workouts that pop out from time to time, these people are having a hard time choosing the proper workout and diet plan for them. While recommending these steps in dealing with Belly Fat using exercise and fitness there is a new way to melt belly fat using something called 360 BODY SCULPTING.  Basically this is a way to safely freeze fat using 20 minute sessions at medical spas in which the fat melts off literally.  The cold temperature is safe for your body but it kills the fat and your body naturally removed it from your body.

However, before people can start losing any belly fat, it is necessary that they should first have a thorough understanding of what belly fat is in order to learn the proper ways of eliminating it.


The presence of deep belly fat causes disturbance in the levels of proteins and hormones which can lead in the fluctuation of blood sugar levels, LDL cholesterol, blood pressure, and triglycerides. It also affects insulin resistance in the blood as well as the inflammatory actions of the body.

Studies show that carbohydrates obtained from refined grains is related to more fat loss than that is obtained from other kinds of whole grains and beans. It is recommended to take two meals with servings of refined grains partnered with lentils, chickpeas, or kidney beans.

Studies have shown that apple cider vinegar helps in burning more fat in obese people as compared to those who taken a placebo.

Sitting for longer duration promotes the development of belly fat. It is recommended that a person perform 3 hours of exercise like walking, jogging, and cycling each week. Moreover, such kind of exercises must be done at the right speed and not at a turtle’s pace.

Crunches are meant to strengthen and keep the muscles on the abdomen area. However, they are not really apt for burning fat. People should still employ aerobic exercise combined with their crunches in order to liberate the adipose tissues from their bellies.

People who exercise and also drink tea as part of their dietary regimen lose more fat than those who do not. Most experts think that this is due to the actions brought about by catechins, the compound in green tea purported to aid in burning more calories and fats.

Watching TV promotes sitting and sitting promotes the formation of belly fat. Thus, it is recommended that people take some time off from watching their televisions.

Increase in the stress felt by the body promotes the production of cortisol which in turn, is associated with increased cravings for foods that are high in calories. The best thing to do is to learn how to properly address the different kinds of stress and find out ways on how to be free of them.

Most people use the weighing scale in monitoring the amount of belly fat that they have lost. However, it is recommended to measure the decrease in a person’s waistline since body weight tends to fluctuate from time to time.

Studies show that people who consume more meals have smaller waists compared to those who only eat twice or thrice a day but in bigger servings. It must be remembered that food should be taken in smaller amounts if they are to be consumed at multiple servings. When preparing meals, it is suggested to refrain from using sugar, syrups, and trans fat and favor consuming whole grains, lean proteins, and fibers.

Foods That Cause A Fat Belly


It is a well-known fact that people love to eat. Everyday, most of us pass by our favorite fast-food chain or grocery and indulge ourselves with one or two servings with some of the food that we love to eat. However, before people decide to take a bite of their palate favorite, they should know a bit about food that are converted into deep fat tissue that is related to increase in weight. Moreover, eating food that cause the development of fatty tissues can also lead to grave illness like cardiovascular diseases, diabetes, and Alzheimer’s.


Potato chips contain a lot of salt and saturated fat which can cause weight gain and make people bloated. In addition, these foods are incapable of satiating the appetite of people. This results to the tendency of people to eat more bags of potato chips expecting that they will feel satisfied if they eat more of them. It has been shown that daily consumption of potato chips causes an increase in weight by two pounds.

For people to satisfy their craving for salty foods, they can try eating some Beanitos which are made from navy beans, brown rice, oils, and various spaces. It is better than most potato chips because Beanitos have lesser amount of saturated fat.


There is scientific evidence supporting the effect on diet soda consumption with increase in waistlines. People who drink diet sodas also have more belly fat as compared to those who do not consume such kind of beverage.

Diet drinkers may want to try drinking white tea. White tea helps in the prevention fat tissue development and it also aids the body in liberating more fats.

  1. PIZZA

Pizza is considered as the second most saturated fat-filled food in the American diet. The fat contained in this bed of meat and cheeses is more than enough for people to worry about their arteries. Moreover, studies also show that the fat obtained from eating pizza is more apt to be stored in the stomach area than in other parts of the body.

People who crave for pizza may want to try eating bruschetta. The meal is like pizza, crusty and has a lot of tomatoes.


Studies have shown that French fries alone can cause a significant increase in weight when compared to other kinds of food that cause fat tissue development.

To those who love eating fries, they can try making their own at home. Use sweet potato and cut them into strips before spraying them with coconut-oil, adding salt, pepper, and garlic powder, then baking them at 350 F.


Rib-eye steak is one of the fattiest cut of meat that people love to eat. According to certain Chinese scientists, fatty red meat can lead to development of fat tissue in the abdominal area.


Even though most of the fruit juice sold in supermarkets are supposed to be all-natural, these products still contain sugar that is comparable to those that can be acquired from eating donuts. Fruit juices contain sucrose that is related with the formation of belly fat in people.

People who are fond of drinking fruit juices should try a concoction of water with fresh sliced fruits like oranges and grapefruits. In citrus fruits, the peelings contain the anti-oxidant d-limonene which aids the body in eliminating unwanted toxins and liberating stored fats. If you want to read about something that can help reduce belly fat through a healthy life style. You should start with making sure you eat 3 balanced meals a day.  This includes at least one serving of fruits and vegetables with each meal.  Also consuming enough water is required to reduce belly fat.

How To Get Perfect Abs


A lot of people work hard and do a lot of exercises just to reveal the muscled abs that are supposed to be lying under the layers of fat that they are trying to burn. However, a number of people who exercise do not know there are certain factors that play a role in shaping and keeping the body fit, especially the abdomen area. The secret is to learn about the four key fundamental principles that are meant to bring out those muscles that a people are yearning for.


The dietary plan of a person who works out to achieve six-pack abs should be focused on eliminating the unwanted fats in the body and reveal the more muscular areas of the abdomen. It is vital that the diet should include foods that provide enough nutrients to keep the muscles rehydrated, round, and full.

The most basic rule in following any kind of diet plan is to eat frequently at regular intervals. Such schedule aims to keep on replenishing the body’s supply of nutrients that are important for muscle building and keeping the levels on nitrogen balanced. Meanwhile, this also ensures that the muscle cells are always in anabolic conditions.

Regulating the amount of carbohydrates and meal size contributes in maintaining blood sugar levels. Smaller meals also do not lead to stomach distention so the stomach area does not appear to be thick and bloated. People can try the Razor-Sharp Abs Diet to unveil the deep striated muscles on the abdomen area.


Not enough strain and exercise is one of the reasons why a lot of people are not able to achieve a well-toned abs. in reality, the technique is to exercise the abdominal muscles from all side and angles to induce hypertrophy.

Because abdominal muscles are arranged differently from those of the arms and other parts of the body, experts think that greater effort and longer and more exercises routines must be employed in working out the abdomen muscles.


There are a number of people who need to make extra effort in order to achieve their dream abs. For some of them, it is necessary to do some cardiovascular exercises in order to liberate more fats to fuel the body’s activities.

Some people choose to do cardiovascular workouts before they take their breakfast every morning because it is during this time that blood glucose, insulin, and muscle glycogen levels are in optimum condition that make it easier for the body to use up its excess fats. Moreover, the intensity and duration must also be taken into consideration when choosing a cardio workout. It also recommended to do exercises that are aimed at preserving the muscle’s glycogen content while burning just the right amount of fats.


People who really want to build up their muscles while getting rid of their body fats also utilize methods that are backed up with evidence discovered through science and are really intended to helping the body burn more fat. One such method is biochemical pathway of fat oxidation which is frequently used to liberate more fats that are stored in the body.

Fat oxidation is the process by which fat cell are liberated from fat tissues and used as fuel or energy source of the body. Clinically engineered fat- burners can be very helpful in achieving a body with much less fat in shorter period of time.

Jumping Rope For A Flat Stomach


At some point in their lives, a lot of people desire to have some six-pack abs. Most of these people have tried various workouts and other exercises that a lot of fitness magazines have claimed to be effective in achieving those perfectly toned and muscled abs.

However, no matter how hard people try to do those popular ab exercise, it can’t be helped that some will take a very long time before they can see any hint of muscle on their abdomen. In reality, having six-pack abs greatly depends on a person’s diet and the exercise done to burn the body’s excessive fats.

Though a lot of people have faith in their efficiency, most ab workouts can only burn about 84 to 151 calories in a matter of 15 minutes. When people research and think about it, they will realize that such value is not that much. So a better way for them would be to abandon their usual workouts and do jump ropes instead.

Doing jump ropes allows a person to burn a staggering 250 calories in just 15 minutes and with additional calories burned after the exercises due to excess post-exercise oxygen consumption. In total, the total amount of calories burned after jumping ropes and the period after that can reach up to 400.

The fifteen-minute jump rope workout consists of doing jump ropes for 30 seconds followed by 10 seconds of rest. For those who want a little bit of variety when doing jump rope exercise, there are certain styles that they can try out along the way.

  1. Regular bounce is just your normal jump rope routine. Get ahold of a jump rope and jump rope for 30 seconds with both feet while in place. Make sure to take a rest for 10 seconds after each set.

  2. Jump rope while running in place. In this routine, a person runs in place while using the jump rope. On close observation, it will seem that the person is skipping in place but it should be noted that the point of the routine is to run in place while doing the jump rope and not to skip.

And just like with normal bounce, a person must rest for 10 seconds after each 30-second routine.

  1. Jump rope with single leg. At a closer look, the routine looks like the jump rope while running in place. However, this routine uses one leg at a time to jump the rope and each leg is raised higher (about waist level) compared to the of running in place. The exercise is also accompanied by 10-second rest after every 30-second jump rope.

  2. Jump rope with side straddle. Jumping rope with side straddle is like the regular bounce but instead of just jumping in place with both feet, a person must jump from side to side for 30 seconds before taking a rest for 10 seconds.

  3. Jump rope with three-step twist. In this routine, a person must twist his lower body to the left, front, and right side while doing the jump rope.

It is recommended to do all the styles listed above for fifteen minutes to maximize the effect of doing jump ropes in burning fats and achieving a well-toned and six-pack abs.

Six-Pack Abs in Thirty Days


Longing to show off six-pack abs at the beach? Well, the good news is that getting picture-perfect abs is just one month or thirty days away. All you have to do this follow this training program.

This training program works muscles from all over your body, but it gives priority to your abs, which are the first muscle group you’ll work for each session. To maximize the effect of these tried-and-tested exercises, you’ll boost intensity through various techniques. For instance, you can hold a peak contraction and perform a slow lowering portion of a rep. This will encourage the highest amount of muscularity.

The program requires you to train six days per week. Do cardio in the morning for five consecutive days; specifically, do thirty minutes of stead-state cardio before breakfast. Take your pick from walking, cycling on a stationary bike, using a stair climber, or even swimming. Just make sure you maintain the intensity at your target heart rate.

Lift in the afternoons or evenings. If you can’t perform lifting exercises in the afternoon or evening, move your lifting session to the morning and do your cardio exercises later in the day. What’s important is that you keep the two workout sessions several hours apart. Of course, you’ll have to follow a clean, healthy diet, too, so you can keep all your muscle during the month-long workout. You may even end up gaining some muscle.

This program is similar to what a professional bodybuilder would follow in the last weeks before a contest.

Days 1, 8, 15, 22, 29

A.M.: Cardio

P.M.: Abs, chest, shoulders, triceps

  • Cable Crunch – 3 sets to failure, 60-second rest
  • Machine Bench Press – 4 sets, 10 reps, 2-minute rest
    • Flex hard at the top of each rep for 1 second.
  • Incline Dumbbell Press – 4 sets, 15, 12, 10, 8 reps, 2-minute rest
    • Flex hard at the top of each rep for 1 second.
  • Barbell Incline Bench Press – Medium Grip – 4 sets, 6 reps, 2-minute rest
  • Weighted Bench Dip – 3 sets to failure, 60-second rest
  • Seated Bent-Over Rear Delt Raise – 4 sets, 15 reps, 90-second rest
  • Standing Low-Pulley Deltoid Raise – 3 sets, 12 reps (each side), 90-second rest
    • Put a D-handle on the low pulley of a cable station, holding it with your far hand and making sure the cable at the bottom has some tension. Raise your arm 90 degrees.
  • Smith Machine Overhead Shoulder Press – 4 sets, 8 reps, 90-second rest
    • Flex hard at the top of each rep for 1 second.

Days 2, 9, 16, 23, 30

A.M: Cardio

P.M.: Rest

Days 3, 10, 17, 24

A.M.: Cardio

P.M.: Abs, back, traps

  • Jackknife Sit-Up – 3 sets to failure, 2-minute rest
  • Decline Reverse Crunch – 3 sets to failure, 2-minute rest
  • Smith Machine Bent Over Row – 4 sets, 10 reps, 2-minute rest
  • Pull-ups – 4 sets to failure, 2-minute rest
  • Straight-Arm Dumbbell Pullover – 3 sets, 12 reps, 2-minute rest
  • Barbell Shrug – 4 sets, 12 reps, 2-minute rest
    • Hold the top of the rep for 3 seconds.
  • Hyperextensions (Back Extensions) – 3 sets to failure, 2-minute rest
    • Hold a moderately heavy dumbbell at chest level.

Days 4, 11, 18, 25

A.M.: Cardio

P.M.: Rest

Days 5, 12, 19, 26

A.M.: Cardio

P.M.: Abs, arms

  • Decline Crunch – 3 sets to failure, 60-second rest
  • Flat Bench Lying Leg Raise – 3 sets to failure, 60-second rest
  • Triceps Pushdown – Rope Attachment – 4 sets, 20, 15, 12, 9 reps, 60-second rest
    • Flex your triceps hard in the contracted position.
  • Bench Dips – 4 sets to failure, 60-second rest
  • Decline-EZ Bar Triceps Extension – 4 sets, 10 reps, 60-second rest
  • Barbell Curl – 5 sets, 8 reps, 60-second rest
  • Preacher Curl – 4 sets, 8 reps, 60-second rest
    • Take 3 seconds to lower the bar on each rep.
  • Hammer Curls – 3 sets, 10 reps, 60-second rest

Days 6, 13, 20, 27

A.M. or P.M.: Abs or legs

  • Cable Crunch – 3 sets to failure, 30-second rest
    • Hold the contraction for 2 seconds at the end of each rep.
  • Hanging Leg Raise – 3 sets to failure, 30-second rest
  • Standing Calf Raises – 8 sets, 8 reps, 30-second rest
  • Seated Calf Raise – 3 sets, 10 reps, 60-second rest
  • Lying Leg Curls – 3 sets, 12, 9, 6 reps, 90-second rest
    • Flex your legs at the top of each rep.
  • Leg Press – Work up in weight, sets of 12 reps (until you can no longer complete 12 reps), 90-second rest
  • Hack Squat – 3 sets, 15 reps, 90-second rest
    • Go as low as possible, but come up only 3/4 of the way on every rep. Place your feet inside shoulder width.
  • Stiff-Legged Barbell Deadlift – 3 sets, 15 reps, 90-second rest

Days 7, 14, 21, 28


The 4 Best Ways to Make Your Lower Abs Show


A beach-ready body isn’t really complete without six-pack abs. If you aren’t ready to rock those new surf shorts yet, you’re probably having trouble with one abdominal area in particular: your lower abs.

Fitness experts say that this is completely understandable as this area below the bellybutton can really give you trouble in terms of muscle definition and getting rid of fat around the area. And, unfortunately, six-pack abs just don’t look as good without that defined abdominal V-line on the hips.

To get your lower abs to show, you need more than just cardiovascular exercise. According to fitness experts, you’ll need a different approach altogether for these stubborn muscles.

  1. Lower your calorie intake by 500 calories.

The sad truth is that your midsection will always be covered by a layer of fat, no matter how many core workouts you do. You’ll never get your lower abs to make an appearance if you’re carrying too much body fat around your abdominal area. You need to get lean if you really want that V-line to become visible and defined.

One of the best ways to get rid of abdominal fat is to create a calorie deficit, meaning you have to eat fewer calories than you burn. Use a food journal or an app to track how many calories you consume each day. Once you figure out your average daily caloric intake, cut down your intake by 500 calories daily. Health experts say that this should be enough to encourage fat loss, melting the fat right off your belly, among other areas. Measure your body fat every two weeks to make sure you’re losing fat at the rate you like.

  1. Regulate your intake of carbohydrates.

In addition to reducing your calorie intake, limiting your carbohydrate consumption will help you get rid of belly fat, too. You can still eat starchy carbs like rice and potatoes, but make sure you eat these foods only on days when you do heavy, complex exercises. This will ensure that your body is using all that energy only for muscle growth and recovery and will help you avoid the unnecessary accumulation of fat.

Completely removing carbohydrates from your diet won’t work to your advantage, as starchy carbs are great foods for when you’re trying to make your body leaner. Carbohydrates give you the fuel you need for building up muscle, getting rid of fat, and working on your abdominal muscles. Without these foods, you won’t be able to do those intense, abs-targeting workouts at the gym.

  1. Do the right core exercises.

You’ll still need to do direct exercises for your abs if you want to get definition for your lower abs. However, not all core exercises target your lower abs; some exercises focus on the oblique muscles while other workouts target the top part of the abs.

To make sure your lower abs get the workout they need, try out the following exercises:

  • Reverse crunch x 10
  • Deadbug (lie on your back with your arms and knees above your body, extend your right arm and left leg simultaneously while exhaling, switch sides and repeat) x 10
  • Hanging alternating leg raises x 6 each
  • TRX prone pikes (get into pushup position with your feet in the TRX straps and tuck your pelvis, keep your knees straight as you pull your hips as high as you can, dropping your head between your arms) x 10

Make sure to take 30 seconds of rest between exercises and repeat for 2 to 3 sets.

  1. Boost your testosterone levels with heavy, compound exercises.

Studies indicate that low testosterone levels may be associated with a disproportionate amount of fat around the lower abdomen. So boosting your testosterone levels may help make your lower abs leaner and more defined. Bicep curls and calf raises won’t help you much here; what you need are heavy, total-body lifts that encourage massive amounts of muscle growth and promote a significant hormonal response. Heavy strength exercises also help you lose fat at a faster rate, which will make it easier for your lower abs to show.

Make sure your workout features plenty of heavy squats, lunges, deadlifts, barbell presses (bench or military), and heavy rows. Do 4 to 8 repetitions for 3 to 5 sets and go as heavy as you can while maintaining proper form.

How to Achieve a Flat Stomach


Everybody wants to have a flat stomach, but are you ready to work hard for it? And, unfortunately, even if you work hard, there are some other factors that may prevent you from having a completely fat-free stomach. According to health experts, gender, genetics, and age are also major contributing factors that determine your ability to achieve a flat stomach or a six-pack abs.


Your lifestyle greatly influences your ability to stay in shape and maintain a flat stomach. Of course, if you have an active lifestyle, you have a better chance of getting a flat stomach, gender, genetics, and age notwithstanding. If your lifestyle is more sedentary, you are more prone to weight gain and the accumulation of fat around your belly. Fitness experts recommend doing cardiovascular exercise and weight training every day to get rid of the fat around your abdominal area and add definition to your abs.


All your exercise for a flat stomach would be useless if you don’t follow a healthy diet. According to nutritionists and health experts, people who want six-pack abs will want to eat only lean proteins and very small amounts of fat, regulate salt intake, and stick to a healthy diet religiously. Fiber-rich foods such as beans, legumes, fruits, vegetables, and whole grains will help prevent bloating and keep your digestive system in perfect working condition. Regular consumption of water and monitoring your daily caloric intake will also help you achieve and maintain that flat stomach.


Age is another factor that influences your ability to achieve a flat stomach. Unfortunately, it is true that a flat belly gets more difficult to maintain as you grow older. Health experts say that the human metabolism slows down by about 3% with each decade. This is why you may find yourself gaining weight over many years, even with no major changes to your lifestyle or diet. For women and men in their mid-40s or 50s, this slow weight gain often shows as added weight around the abdominal area.

For women, this weight gain can be somewhat worsened by the fact that perimenopause causes the accumulation of additional abdominal fat cells, like in adolescence and in childbearing years. Men, on the other hand, show the weight gain in the form of a pot belly or a hard belly, which is made of deep abdominal fat.


Genetics affect your ability to get and maintain a flat stomach, too. Genetic predispositions to certain body shapes, for instance, may make it difficult for you to get rid of fat around your abdominal area. Scientists have discovered that the Plexin D1 gene can determine whether you accumulate more fat around your belly (apple-shaped body) or around your hips and thighs (pear-shaped body). A person with an apple-shaped body will have to work harder to remove fat from his or her abdomen.

Certain populations are also predisposed to carry more fat in their bodies. Eskimos, for instance, usually have more body fat due to centuries of acclimation to cold climates. Sometimes, a distinct body shape is evident in entire families, going back several generations.


There are many differences between the male and female body, and this is particularly obvious in the abdominal area. Women tend to have more fat cells in their abdominal area for the protection of reproductive organs and the fetus during pregnancy. In preparation for pregnancy, females also usually produce more fat cells in the abdominal area during adolescence and childbearing years. As a result, many women have a softly rounded lower belly even if they’re lean or physically fit.

With regular exercise and proper nutrition, men may be able to maintain a flat stomach much more easily as they don’t produce extra fat cells.

Getting completely flat, fat-free stomach may seem like an impossible goal, but it is possible through hard work, dedication, and maybe some good genes.

In some cases you can try coolsculpting. We took a look at the process in Scottsdale and even made a video of the process. It’s not for everyone but it does work great for people who need to lose that little extra stubborn fat.

How To Determine How Many Calories To Eat

Calories is the unit used in measuring the amount of heat energy gained or lost by a body. It also commonly used in quantifying the amount of fat gained or burned in people. By association, increase in the amount of calories burned by the body means that more weight is lost.

However, abruptly cutting off calorie intake by the body does not guarantee the loss of weight in a person. It is not also a recommended means of maintaining the ideal weight of a person who desires to lose weight. It may prove to be effective for some but in most cases, people just end up being hungrier and they eventually revert back to their old eating habits.

In order to lose more weight, there are some guidelines that people can try out for themselves.


Increasing protein consumption is the most effective way of burning more calories and losing more weight. Protein molecules have been shown to aid in the promotion of metabolic processes and reduction in appetite for food.

A lot of energy is also needed to metabolize protein so a high protein diet means that more calories will be burned in the body. Moreover, studies show association between increased protein intake and decreased calorie-rich food consumption in people.


Liquid sugar calories which include sodas, fruit juices, and chocolate milk should also be avoided because these drinks contain a lot of sugar. The type of calories that these beverages have are perceived differently by the brain as compared to solid calories.

Research shows that drinks that have high sugar content is related with increased risk of obesity.

Sugar alone, on the other hand, can have harmful effects on metabolism and is also associated with the development of a number of diseases.


Increased water intake helps in burning more calories in the body. Also, drinking water before meals help in the reduction of appetite for food.

In addition to water, coffee and tea which contain caffeine are also effective in promoting metabolism in the body.


Long-term calorie restriction can lead to reduction in metabolic rates as wells as muscle mass. Thus, it is suggested that muscle should be exercised to prevent further decrease in metabolic rate that is associated with calorie-restriction.

Aside from gym exercises, there are also workouts that can be done at home like push up, squats, sit-ups and many more. Cardio exercises like walking or jogging can also be helpful in maximizing the effects of such exercises.


Less carbohydrate intake promotes loss of appetite. There are also studies that provide evidence regarding the relationship of weight loss with low-calorie diet. In addition, low-calorie diets have positive effects on people afflicted with diabetes and other types of metabolic diseases.