Get Six Pack Abs

more than 8 months
around a month to see some improvement
it gets harder as you improve

I have belly fat and I want to get rid of it. So I was wondering what do I have to do to get rid of this belly fat at home. Could I do yoga at home or some type of exercise to lose this belly fat ? Also I was wondering how many calories are we suppose to have in a day and for each meal ?. What type of good meals are healthy to eat?

Can some one give me a list of exercise to do at home ?
A list how to lose belly fat.
A list of good meals to eat and How many calories we should eat in 1 day and for each meal.

BTW im not fat or to skinny u could say I am healthy "meat of my bones" lol or I just need to build muscles is my problem I just wanna be healthy will im doing it.

Please and thank you

Hi dear,
follow these guidelines to get rid of belly fat
- Start exercising. Getting a flat stomach involves losing belly fat. To achieve this, start a workout routine. If possible, exercise for at least 30 minutes a day. If this isn’t possible, strive to exercise for at least 90 minutes a week – running, power walking, swimming or biking.
- Strengthen the core muscles. In conjunction with losing belly fat, choose workouts that exercise the core muscles. Effective workouts include dancing, pilates, crunches, and knee and leg lifts. For the best result, keep your abdominal muscles tight during core workouts.
- Improve your diet. Bad eating habits can impede weight loss efforts. Eliminate fatty foods and sugary foods from your diet. Choose lean meats, fresh fruits and vegetables, and eat no more than 130 grams of carbs a day.
- Eliminate alcoholic beverages from your diet. Drinking more than two alcoholic beverages a day can raise cortisol levels in the body and decrease the metabolism. Cortisol increases hunger, and a slower metabolism makes it harder to burn fat and calories – especially in the abdomen.
- Drink plenty of water. Water flushes excess sodium and fluids from your body, which can help you achieve a flat stomach. Additionally, drinking water fills your stomach quicker, and you’re less likely to overeat.
- Control stress. Being stressed or feeling anxious can also release high levels of cortisol. In addition to increasing appetite, this hormone redistributes fat to the abdomen. Learn how to control or reduce stress. Practice breathing exercises, workout or get a massage.
- Reduce abdominal bloating. A low-fiber diet and certain foods can produce abdominal bloating. This prevents a flat stomach. Increase your fiber intake to fight bloating, and limit trigger foods such as beans, raw vegetables, lactose and starches. Take a digestive enzyme tablet to eliminate bloating.

Good Luck

)

You hear a lot of people say that you can’t burn fat and build muscle at the same time, it’s not how the body works. And then you hear people say the opposite and you don’t know who is right because either way you’re not getting the results that you want. You want to build up your muscles but not with fat because it won’t matter how much muscle you have if it’s all covered up with a layer of fat.

I was actually on this same search a few months back, trying to burn fat and build muscle at the same time. I wanted to make sure that all of my hard work wasn’t all covered up because I’m motivated by results and I know that if I had spent a lot of time trying to build muscle and it was covered up by fat o would be discouraged, and possibly look bigger. I wanted to have that cut ripped look but it was so hard. I didn’t want to get skinny either, I liked my size I just wanted to be more muscular without the added fat of getting bigger. A buddy of mine had let me know about this program that he was using to do just that and he was looking pretty ripped. So I decided to give it a try and it was actually working! To my surprise it was relatively easy and detailed. I was extremely satisfied with the results I was getting. Take a look at my link to see exactly what I am talking about. If you’re serious about burning fat and building fat I’m sure you will not find anything better!

Lance Thomas
http://www.articlesbase.com/health-articles/burn-fat-and-build-muscle-the-right-way-738723.html

I am 5’11, 150 lbs, i’m pretty slim, but my abs dont show that much. What can I do to change that? I am not looking to become built, I just want more defined abs.

hey josh i pretty much what you mean i have some cool tips which will help you build your ripped abs.

*Do squats:These exercises will train your entire core to work together to do what it is designed to do. At the same time they will also train a lot of other muscles (eg glutes and quads), and this promotes even more rapid fat loss as the body recovers.

*Do Crunches:While doing Crunches do not place both hands behind your head. Placing both hands behind your head can cause lower back problems in the long run as it places unnecessary stress on that part of your body from pulling on your head and neck.

I have an excellent resource that explains what I’m talking about in a lot more detail.
I posted the link to this resource below if you’re interested

any natural remedies to lose belly fat? previously i.e before3 years i had only 28" of waist size now i have 40". Previously i had 65kgs now 90 kgs, I do suffer from man boobs condition can you clearly suggest what kind of excises can i do in home only to lose man boobs and lose belly fat and lose some weight???

Hi dear,
follow these guidelines to get rid of belly fat
- Start exercising. Getting a flat stomach involves losing belly fat. To achieve this, start a workout routine. If possible, exercise for at least 30 minutes a day. If this isn’t possible, strive to exercise for at least 90 minutes a week – running, power walking, swimming or biking.
- Strengthen the core muscles. In conjunction with losing belly fat, choose workouts that exercise the core muscles. Effective workouts include dancing, pilates, crunches, and knee and leg lifts. For the best result, keep your abdominal muscles tight during core workouts.
- Improve your diet. Bad eating habits can impede weight loss efforts. Eliminate fatty foods and sugary foods from your diet. Choose lean meats, fresh fruits and vegetables, and eat no more than 130 grams of carbs a day.
- Eliminate alcoholic beverages from your diet. Drinking more than two alcoholic beverages a day can raise cortisol levels in the body and decrease the metabolism. Cortisol increases hunger, and a slower metabolism makes it harder to burn fat and calories – especially in the abdomen.
- Drink plenty of water. Water flushes excess sodium and fluids from your body, which can help you achieve a flat stomach. Additionally, drinking water fills your stomach quicker, and you’re less likely to overeat.
- Control stress. Being stressed or feeling anxious can also release high levels of cortisol. In addition to increasing appetite, this hormone redistributes fat to the abdomen. Learn how to control or reduce stress. Practice breathing exercises, workout or get a massage.
- Reduce abdominal bloating. A low-fiber diet and certain foods can produce abdominal bloating. This prevents a flat stomach. Increase your fiber intake to fight bloating, and limit trigger foods such as beans, raw vegetables, lactose and starches. Take a digestive enzyme tablet to eliminate bloating.

Good Luck

)

I’m 17, 160 Pounds (about 75 Kg) 6 Feet(180 cm )
I’m thinking of joining the gym after my exams.. What exercises do i need to do, and how long will it take normally to get six pack abs?
( I wont take any supplements, pills, etc ) I already eat enough meat hehe :p

It really depends on two things, how much of that 160 pounds is fat and how defined you want your six pack to be.

For example-

If you want just enough that you can see the abs but the lowest two are barely defined, it can take as little as a month with one hour every two days if you don’t have much fat on you.

On the other hand, if you want abs like King Leonidus (I believe the actor is Gerard Butler) in 300, it’ll take 6 hours a day for 8 months.

As was said, it is important to do different type of crunches to build the muscle. But, you’ll never see that muscle you built if you have fat over it, and that’s where the cardio come in. You need to combine diet, cardio and ab exercise if you want a six pack.

Good luck.

Non laser liposuction is the most commonly performed plastic surgery procedure in the world. Yet as many as 20% of people who have had this surgery have skin irregularities, lumps, bumps and wavy line on the skin after non laser liposuction. Many more people complain of loose skin after non laser liposuction. The new laser liposuction accomplishes fat removal but also leaves the skin smooth without the lumps, bumps, wavy lines, and skin irregularities called contour deformities. This new laser liposuction technology is a revolutionary advance in plastic surgery and particularly is the area of liposculpting and body contouring. The new laser liposuction allows the plastic surgeon to melt and remove fat, tighten skin and really accurately achieve body shaping and body contouring and leave smooth tight skin in almost any body area for the first time.

What causes lumps, bumps and skin irregularities?

The traditional operation removes fat by creating high pressure suction within a metal tube called cannulas, which is inserted beneath the skin to suction or vacuum the fat out from beneath the skin. This is a rather traumatic process as the fat is essentially avulsed or ripped out from its location beneath the skin. It is also a “blind procedure”, that is the surgeon cannot accurately see exactly where the fat has been removed because the procedure is being done beneath the skin and not under direct vision. It is therefore, easy for areas of fat to be missed or left behind after the suction process. These areas of fat left behind appears as lumps or bumps, contour deformities after the patient has healed form the procedure, usually between 6 weeks and 3 months.

Skin depressions and wavy lines, the other contour deformity occur because the suction tube or cannula is placed too close to the underside of the skin and suctions or pulls fat out that should be left behind to make the skin stay smooth looking. Surgeons always try to leave ½ inch of fat beneath the skin to make the skin surface uniformly smooth. However when the suction tube, cannula, gets too close to the underside of the skin, this important superficial fat layer is removed and a divot, depression or wavy line on the skin can occur. In summary, contour deformities are caused by:

· Irregular, inconsistent fat removal beneath the skin

· Fat removal too close to the underside of the skin

· Loss of superficial skin smoothing fat layer

How does laser liposuction avoid contour deformities?

Laser liposuction is done very differently. A tiny laser fiber is placed beneath the skin and used to melt the fat into a thin liquid before any suctioning is done. As the procedure advances and the fat is liquefied, it is very easy to pass the fiber into all of the deep fat areas, so it is less likely that the surgeon will miss or leave behind any areas of fat that could become contour deformities.

The heat generated during fat dissolving also tightens the skin so that loose skin will not be left after the fat has been removed.

Because the fat has been dissolved into a thin liquid, removal is much easier and less traumatic than with the older technique. Tiny 2mm and 3 mm cannulas, suction tubes, can be used to gently aspirate or suction the liquefied fat out. Fat is not pulled or ripped out in chunks as is done with older suction techniques.

This makes it much less likely that that the suction tube or cannula will be forced too close to the undersurface of the skin and create a skin depression, divot, wavy line or deformity after fat removal is completed. In my experience during the past year I have not had one contour deformity following this new procedure. In summary this new technique avoids loose skin and contour deformities by:

· Liquefying fat before suction

· Use of tiny instruments

· Gentle technique

· Tightening of skin

How does this new technique correct old contour deformities from previous surgery?

The tiny fiber that is placed beneath the skin has a red blinking light which is visible through the skin. Because of this for the first time the surgeon can actually see exactly where he is operating in the fat beneath the skin. Using this technique I use the fiber to only treat and liquefy fat in the areas of lumps and bumps and contour irregularities. This allows me to remove the lumps and bumps and level the skin to the same level as the other areas surrounding the deformity.

In addition, I use the fiber to treat, smooth and tighten all of the surrounding skin to create a uniform appearance to the entire skin surface. My result so far treating post operative skin deformities have been truly stunning. My patients have been “thrilled” with the improvement. See before and after pictures of laser lipo to correct lumps and skin deformities caused by previous old time liposuction in my patient below:

If you are considering fat removal, body contouring, body sculpture or liposculpture you really need to learn more about the new modern technology. There are many different machines and technologies and some work better than others. You need to be an informed consumer so that you will end up being a happy and satisfied patient.

Dr Brooke R. Seckel
http://www.articlesbase.com/plastic-surgeries-articles/laser-liposuction-corrects-post-liposuction-bumps-lumps-and-skin-irregularities-732042.html

http://www.undergroundwellness.com
Always cold? Having trouble losing weight? Take this easy test to determine your thyroid function. Tune in next time to learn about how iodine deficiency can cause hypothroid symptoms like:

Weight Gain
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Contact sean@undergroundwellness.com for your FREE consultation!

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Discover How To Build Muscle and get six pack abs at

http://www.VinceDelMonteWorkout.com

Learn the best core strength exercises and core stability exercises. These are also excellent lower back exercises to add to your core workouts and overall core strengthening.

Find Out The 5 WORST Things you Can Do If You Want To Build Muscle & Get Six Pack Abs By Visiting The Link Below:
http://www.VinceDelMonteWorkout.com

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If you follow the wonderful world of bodybuilding, fitness, and physical culture long enough there will come a day when you realize that all the fit muscular dudes that grace the magazines, the competition stage, and who strut their stuff down on the beach with sculpted 6 pack abs and ripped muscles glistening in the sunlight…

You’ll notice that they all have one thing in common… They have NO body hair… How can this be? They don’t actually shave… do they?

Nah, not these guys… there is no way these massive mountains of muscle, the same ones you’ll see bench pressing compact cars as a warm up set, will ever stoop to the level of bending over the edge of the bathtub with a can of shaving cream and razor in hand scraping away the hairs on their legs like a little school girl…!?!?

But the harsh reality of bodybuilding is that they DO!!!

Yes, my friend even the biggest and the burliest of bodybuilders will pay their dues, with razor in hand, shedding unwanted body hair in order to reveal the muscular physique that was carved from blood, sweat, and tears in the gym.

I can remember the first time I “shaved my legs”. It was during summer break of 1995. I was 16 years old and planning on competing in my first bodybuilding competition in a few months time. I was home alone, my parents were both at work. So I basically had the house to myself, what better time to experiment with shaving my legs…

To make a long story short…

4 worn out razors and 3 hours later I was sporting silky smooth legs, along with several nicks, cuts, and scabs to boot. Then to show off those freshly shaven white pillar’s of power, I put on a pair of gym shorts… It’s actually scary to see how white you are underneath all that hair.

In a strange sort of why I felt like this was a critical milestone that just I overcame in my bodybuilding journey… yes I admit this sport of ours is a bit weird.

Anyway, later that afternoon when my parents came home from work we had the usual routine chit chat:

Dad:

“Hey Lee, we’re home… How was your day?”

Me:

“It was ok, I shaved my legs today.”

Dad:

“You did WHAT!!!”

Me:

“I shaved my legs… you know… to get ready for the bodybuilding contest.”

Dad:

“You’re not serious…?!?!”

Me:

“Yeah, I really did shave my legs… all the bodybuilders do it before a bodybuilding contest.”

Dad:

“How on earth did you do that?”

Me:

“With a razor… several razors actually.”

Dad:

“ahhhh, Lee… I gotta tell you something… normal guys don’t shave their legs… you just don’t do that… it’s… well, it’s not natural.”

Needless to say, I didn’t feel too confident in myself at this stage and I certainly wasn’t gaining the approval of my old man. I think he was questioning my masculinity at this stage and he was having some doubts about his boy’s future…

But he eventually overcame his fears and concerns about my “manliness”. And now, over a decade of bodybuilding competitions later, the thought of men shaving their legs is just another household chore… just like taking out the trash

So for all my fellow brothers of iron who are ready to take your bodybuilding game to the next level and… “Shave Your Legs” this article is for you!

This is what I call the A.B.C’s of shaving body hair…

Trust me this is not something you will learn from your dad…

The bottom line is that hair removal is a pain for everyone. And depending on how hairy you are will determine how much of a nuisance removing that hair will be.

In my case I’m pretty lucky because I don’t have a very hairy back or chest, just the few odd hairs here and there, nothing major. And my legs are what I’d consider average for a guy in terms of the amount of hair that I have growing there.

Now there are lots of hair removal methods and gimmicks on the market today; from creams, electronic gizmos, and God knows what else. Personally, I’ve never really gotten into using any of them myself. I’ve heard a few horror stories over the years from people who have experimented with various things. And I can remember when I was living at home my mom tried a particular hair removal cream and she broke out in a ugly red rash that irritated her skin big time. So I’ve just stuck to the basic old school method of hair removal – shaving.

If you’ve never shaved before and you have a lot of hair then I’d suggest you get yourself a pair of hair cutting clippers, the same ones the barber will use to give you a buzz cut. Using just the clipper itself with no comb, carefully trim away the hair from your legs, arms, chest, etc. and then get someone to help you with your back and areas you can’t reach.

A word of advice here, make sure you give yourself plenty of time. Shaving A LOT of hair cannot be rushed. It could easily take a couple hours or more, especially when you don’t have a clue what you are doing.

To make it easier on yourself I’d suggest that you just shave your legs with the clippers at first, then call it a day. The next day come back and shave your upper body with the clippers.

After you’ve completed this clipper trimming, your body will be covered in tiny stubble. Rubbing your hand over your skin will feel like sand paper. Not the most sexy thing, especially if you are planning on getting intimate with that special someone.

Anyway, the next day I’d suggest you break out the razor blade, the same one you use to shave your face with. Again schedule yourself lots of time, get in the shower and soap up your legs. Using a brand new razor blade, shave away… Make sure to be extra careful when shaving around the groin area (for obvious reasons) and just take your time, don’t rush things because this is what causes careless nicks and cuts.

If you can shave the stubble off both legs before you run out of hot water in the shower consider this a major accomplishment, you are well on your way to bodybuilding success

The next day, do the same thing for your upper body. Again give yourself lots of time, lather up with soap, be careful, and always use a brand new razor blade.

One thing you’ll most likely notice a day or so after shaving is that you’ll break out in a razor rash of little red bumps, especially on sensitive areas like the inner thighs. While this is very annoying, it will become less irritated as you get used to shaving and your skin “toughens up” to the whole process. Keep in mind you are a shaving virgin right now and you have to suffer through this beginner stage, before you can get to the point of confidently sporting a ripped, hair free, muscle bod on the beach or competition stage.

After you have gone through the whole process of ridding your body of all the hair you can maintain your hair free body by simply shaving off the stubble once every 7-10 days in the shower. Again the easiest way to do this is divide your body in half, shave your legs one day, and then shave your upper body the next.

Well there you have it my friend. A step-by-step plan to go from a hairy sasquatch, to a smooth, handsome, hairless physique… Now if losing this dam beer gut was just as easy we’d have it made… 

Lee Hayward
http://www.articlesbase.com/bodybuilding-articles/shaving-body-hair-for-men-693490.html