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Achieving a Flat Stomach and Six Pack Abs" - Your Health Success ezine
October 24, 2017
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Health Report: Having Difficulty Achieving a Flat Stomach and Six Pack Abs?
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Optimum Health Tip:Slow Down and Enjoy Meals
In our busy, modern world it can be hard to take time to enjoy the simple things in life. For most working people lunch is quickly eaten so that you can get back to a busy schedule. However, for your diet success it’s best to slow down.
When you eat slowly your body has time to understand its hunger signals. If you eat really fast your stomach doesn’t have time to tell your brain that it’s full. That’s why when you eat really quickly you end up feeling sick and stuffed 20 minutes later.
The best way to eat is to do it mindfully and slowly. There are a few things you can do to help you slow down at the dinner table.
It can be a hard habit to break and you have to retrain your brain to do it differently.
· Put your fork down after each bite. This will help you to slow down a few seconds before the next bite.
· Chew each bite thoroughly. This is the first step of digestion. If you don’t get the food broken down well, it won’t digest properly.
· Take a sip of water between each bite. This will slow you down and help you to feel fuller.
· Enjoy dinner conversation.
The more you slow down when you eat, the easier time you’ll have sticking to the portions your diet requires. You’ll be able to feel satisfied with less food and enjoy meals more. Take time to really taste your food.
Many times we rush through meals so much that we don’t enjoy the flavors and combinations that make them special and appetizing.
When you slow down and enjoy your food you’ll find that your favorite foods can be savored even more.
Eating more slowly is also better for your digestion. When you scarf food down quickly it doesn’t get chewed thoroughly and it’s harder for the rest of your digestive tract to break it down.
To get the most out of your food you want to get all the vitamins and nutrition from it.
To do this, your body has to have the time to process it properly. In addition, eating more slowly just helps you to relax.
Use your mealtimes to take a break from the normal daily rush. Make this a time of meditation and pay attention to your hunger.
Don’t eat to the point of feeling stuffed – take your time and enjoy each and every bite. If you do this, you’ll need fewer bites to be satisfied.
"Our greatest happiness does not depend on the condition of life in which chance has placed us, but is always the result of a good conscience, good health, occupation, and freedom in all just pursuits."
- Thomas Jefferson
"Healing is a matter of time, but it is sometimes also a matter of opportunity."
"You end up as you deserve. In old age you must put up with the face, the friends, the health, and the children you have earned."
REPORT: "Having Difficulty Achieving a Flat Stomach and Six Pack Abs?"
An ultimate goal that many men and women have is to achieve a flat stomach and have six pack abs. But try as they might, reaching that goal continues to elude them - despite hours spent crunching, toning and doing weight training exercises.
If this sounds like you, there's a good reason that you're not seeing your body shape up the way that you want it to.
The reason is that you have to follow a nutritionally sound eating plan along with an exercise program that's specifically designed to get rid of stomach fat and give you those toned abs.
You have to look at a program that addresses every part of your body - from your mind to every physical aspect.
The Nutritional Link to Six Pack Abs
You know that there are some foods that help your body stay healthy and get lean over eating other foods. But even eating healthy foods isn't the only answer to getting rid of that stubborn stomach fat.
A lot of people who want to have toned abs don't understand that to have the body shape you want, you have to have a foundation that's nutritionally sound - and even some healthy foods don't make the cut. They can cause bloating.
Millions of people worry that they're not getting the right nutrition that their body needs to develop a nice looking set of six pack abs, so they start supplementing what they feel are the nutritional deficits in their diet.
They begin to take some vitamins that promise to work wonders on their metabolism. They might add supplements along with the vitamins that are 'supposed' to melt away body fat and will help them develop a toned abdomen.
They may even start to chug protein drinks that are supposed to perform a miracle and magically transform their abdomen and do away with the fat.
You can develop the body that you want by eating the right foods and by eating a wide variety of foods. You don't have to go on any strange elimination diets.
You also don't have to supplement your food intake with any products that claim to help your body 'burn fat'.
Because the truth is that your body is perfectly capable of getting rid of fat on its own with the right guidance.
So if you've fallen into the trap of thinking that you can take some extras like pills to get a toned body, now is the time to pitch those items into the garbage can and go the all natural way - the way that's the healthiest for your body.
You might not be into taking anything like pills or shakes because you have decided already that you want to eat healthy for your body, so you chose to live your life as a vegetarian.
There are many benefits to this way of eating, but you have to know what to do to get the protein your body has to have to develop six pack abs. Eating the right way is a must if you want to be in shape.
Unfortunately, this is one of the biggest areas that derail so many people. They believe the nutritional information that they've learned over time is sound advice. Instead, that information could very well be holding them back from reaching success.
For example, there are a lot of warnings about eating fat. So a lot of people avoid it and go on these no fat, low carb diets. Then they don't understand why they can't get rid of the stomach fat.
The reason that this kind of eating style always backfires is because your body has to have a certain amount of fat in order to be able to function properly.
That's because there are nutrients in fat and these nutrients work to protect your body from developing health issues such as heart disease.
You may have read all of the hype about low carb diets and how these diets are great news for your body.
Actually, they're not. You have to have carbohydrates every day - and depending on your calorie intake, the percentage of carbs that you need can vary.
If you eat only low carb diets, you can be working against yourself - not only because it won't help you lose stomach fat - but because it's not healthy. Low carb diets don't help you develop six pack abs, either.
The reason that eating the right level of carbs is important is because you have to have a certain level of carbs in your diet in order to maintain energy.
Without enough carbohydrates in your diet, your body will look to your muscles for the energy it needs.
Carbs work to protect your muscles. They also help with your glucose level and digestion. They even aid in helping you have healthy cholesterol levels.
But you'll find that programs touting the low carb diets neglect to give you all of the information you need to be able to make an informed choice.
Why Exercise Isn't Working for You
Just as there are plenty of myths about dieting and the foods that you should eat to lose body fat and get in good shape, there are also a lot of exercise myths.
For example, one of these myths is that men and women shouldn't do the same kinds of exercises.
Regardless of whether you're a man or a woman, a muscle is a muscle and fat is fat. True, there can be different levels or muscle tone and different locations for the fat, but the efforts to address both are the same.
And if you're not doing it right, it doesn't matter what your sex is, it's not going to work. You might even be one of the most faithful visitors to your local gym.
You might work out six days a week and you burn it up for two hours a day and sometimes even extra hours on the weekend.
You have plenty of willpower. What you're missing is knowing the right way to exercise to get rid of fat.
Being faithful to the gym won't cause you to target certain areas of your body that tends to carry fat.
It also won't help you develop six pack abs without doing the right types of exercise. You're actually wasting time at the gym when you're spending hours there.
You can achieve your goals by spending as little as 20 minutes a day exercising. You don't have to do it six days a week either.
You can complete these body changes exercises, reaping all the ways they shape your body, by doing them just 3 days a week.
Having a long exercise routine that isn't giving you results is like having car tires mired down in muck. The wheels spin and spin with effort, but you can bet that car isn't going anywhere.
When you don't exercise the right way, your body isn't heading where you want it to go. So it's time to let go of what's not working and embrace what will work.
You need to know what kind of exercises to do and how that you can exercise at the gym or at home and be able to lose fat and tone your abdomen.
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Warren Tattersall has been a full time nutritional consultant for over twenty years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.
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REPORT: "Having Difficulty Achieving a Flat Stomach and Six Pack Abs?" continued:Two Big Myths About Losing Fat and Developing Six Pack Abs
Needing to be young and active are two of the biggest myths that people believe when it comes to getting in shape. The truth is that your age shouldn't be a barrier to you having the body that you want to have.
Your activity level shouldn't be a barrier either because everyone who ever changed his or her life began somewhere. A smart program takes into consideration the age and physical abilities of the users.
This is important for you because you want to have a program that specifically targets where you are physically today. Otherwise, you can risk overdoing it or end up discouraged and quit.
If you're mostly a couch potato and your biggest exercise is stretching to reach for the remote, you can still follow a good beginner plan to get in shape. Even just learning about the nutritional information will help your body feel better.
So if you're out of shape, you can start easy and make some simple changes. Before you know it, you'll be moving up levels until you're ready for the more advanced routines.
Tackle Stomach Fat to See Your Six Pack Abs
This is one of the main reasons that so many of the programs that are available fail. They promise that you can develop six pack abs. Many consumers buy the program and try as hard as they can, but they don't succeed.
The reason that many programs fail is because they don't address the connection between stomach fat and six pack abs. Every adult and even teenagers can develop six pack abs.
But the problem is that you can't show your six pack abs unless you get rid of the stomach fat.
This is also why you'll see so many people who work really hard to exercise - but still keep that stomach pouch.
They're trying to have six pack abs through muscle building, without taking off the stomach fat, too. This is an area that trips up most men who are trying to get their body in shape.
Here's why it doesn't work to attempt to build six pack abs when you have stomach fat. When you lose that stomach fat, what you see underneath it are the abdominal muscles.
These abdominal muscles are there even if you have a stomach that's hanging over your belt.
But what happens is a lot of men (and women too) believe that myth that if they do plenty of ab exercises like stomach crunches or sit-ups, they're going to end up with a nice, toned abdomen.
Instead, the opposite happens. Those abdominal exercises are actually adding inches to their waist. Now those inches are from working out and it's muscle because that muscle is indeed growing.
But you won't see it and neither will anyone else because your stomach fat is camouflaging it very well.
You need to have a program that will teach you how to burn off the stomach fat while you're developing six pack abs.
That's the only way that you'll get the shape that you want.
What happens is that some programs you can buy will target one or the other issue - but not both.
This is really noticeable in programs that are developed for men and it's why you might not have gotten the abs that you want despite all of your hard work. So take care of the fat and the abs will show.
3 Tips for Your Fat Loss and Development of Six Pack Abs
You know that there's no such thing as overnight success. People that achieve success have worked hard to change their lives and arrive at the place they want to be.
Along the way, successful people have encountered obstacles that have cropped up. Rather than letting those obstacles stop them, they figured out how to eliminate them or go around them.
The same can be said when it comes to fat loss and getting those ripped abdominal muscles that you want to have.
To find success, you're going to have put the work into it and you should know what it is that you may be up against.
When it comes to your body and changing it, you'll face three potential obstacles that are going to determine how fast and how well you do.
There are three things that you need to weigh when you decide to get your body in shape.
** The first thing is genetics.
This is one of the factors that will not stop you from losing abdominal fat or developing six pack abs.
However, what your genetics will do is play a part in how easily you can lose stomach fat.
Some people allow this to become an obstacle that stops them. Let it motivate you instead. Some bodies are genetically wired so that they don't give up fat easily.
Depending on your body type, you may have to deal with this. A woman's body is also naturally geared toward holding on to abdominal fat. But this doesn't mean that you're facing an impossible task.
It simply means that you need to be aware that you're going to have to stick with the program and not give up if your body is sluggish to respond.
** The second factor that you need to think about when it comes to getting in shape is your metabolism.
Your metabolism can be a fast one or a slow one. What type of body that you have will determine how well your metabolism burns off the fat.
You may be someone who has always struggled with a slow metabolism. Don't let that make you afraid that you won't succeed.
Because fortunately, there are ways that you can eat and exercise to get your metabolism firing up.
** Finally, the third factor is your mindset.
Your mind is a big part of whether or not you find success in anything you do in life but especially when it comes to getting fit.
You have to be able to vow that you're going to learn the information that you need and not going to let anything stop you from saying goodbye to the stomach fat and hello to toned abs.
When you decide to go after a goal, you need to first figure out what that goal is. Simply saying that you want to lose stomach fat or develop a set of six pack abs is too broad.
Identify why you want to do this. You want to have this because when you feel discouraged - and discouragement comes even during times of success - you'll be able to have clear motivation.
Break your journey down into milestones. You can do this by breaking them down into weeks or months. What milestones do is to help you stay on target.
They provide a short point that you're able to reach on the way to the final step.
Whether you're a man or a woman who is suffering from excess flab on your stomach, you don't have to be discouraged that it's a lost cause.
Even if you barely have any fat - but it's slightly covering up your strong, cut look, you can easily burn it off to reveal an amazingly toned and flat stomach!
You can also learn more here in our guide about body building strategies you can apply now so that you have a lifetime of strength and fitness to enjoy.
We hope you found this report helpful to you and that you will put the content to good use for improving your health and wellbeing.
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We wish you well in your search for healthy diet solutions and your movement towards better health in all areas.
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Warren’s Notes :Hi,
A couple of weeks ago I messed up this little spot and the material I wrote for it, and I thought I had loaded, did not publish. Sorry about that. It was a week where we had material about weight training and the benefits in approved bone density and muscle mass.
I had some personal insights into that which I had written out and I thought that I should add them now rather than not using them at all.
It is personal comments about doing heavier weights what it means for me personally - if you are interested in those areas then here those comments are:
Today we have an article of strength training. The article talks about the benefits of weight training and how to go about it but there is a physiological outcome beyond all that which I have found myself and which I thought I’d mention today.
Now that my hip is dealt with I am back in the gym myself. At the moment I am only doing upper body strength training and will begin in the gentlest way to introduce full body exercise this week.
That lower body workup will slowly build for about 4 months and then in the New Year I will start building the weights for Squatting (with barbell on the shoulders) and Deadlifts.
I am planning, God willing, to have weights back where they were at the middle of next year. That will be 12 months in recovery and rebuild but the physiotherapist says that if it is done so gently then the hip replacement should give no barrier to lifting those weights.
I was talking with my brother on the weekend and he was asking about the hip and I told him this. He said “Why would you do such heavy weights? What is the point?”
I think that question comes up for anyone who reaches beyond normal sporting activity and stretches themselves against their limits.
The point for me in reaching beyond normal sporting activity is to stretch myself against my limits.
Getting back to training after a couple of months off from the operation is interesting. Doing heavy weights triggers all those chemicals that people talk about. Lighter weights with lots of repetitions are great for cardio fitness, and build strength, but they do not trigger that chemical hit. I find often that 15 minutes into the training that there is a flood of chemicals. It probably could be compared to a caffeine rush that strong coffee can bring on. It is very obvious, almost like a dizzy spell. It is totally natural though. And, after a time, you do look for it. I wouldn’t say it is addictive but you miss it if you go for a while without training.
The other thing is that when you are pushing yourself you get to the limit of what you can do. This would be the runner who has run their race and the end is now in sight but they have used all they have to give. They reach inside themselves to find energy that was not there and push through to finish strong. Or the football team who are totally spent with no energy left but with 5 minutes to go have a chance to turn the game around and snatch victory from the jaws of defeat and they reach inside for just one more massive effort. For me it is doing a weight that uses what I have to give and hitting the end and then confronting yourself in that space. On Monday I was doing bench press in small sets and the weights are building up again. The set was a set of 5 and the first 4 were fine. The 5th press was not there, I did not have the strength to finish it. The weight actually stopped moving in midair and my trainer, who was ‘spotting’ for me, was reaching for the weight to take it off me. Through my teeth I said no and I was able to get the weight moving again and to finish the press, finish the set.
This point in the session where you have pushed yourself to the limit of what you can do and you face yourself, knowing that you are at your end, and challenge yourself to find something more, to reach into yourself and come up with whatever you need to get this thing done, then that can be the whole point of training.
You do an hour session but in the end it all comes down to 4 or 5 seconds when you get to that point and you challenge yourself.
I want to do exercise. I want to fit it into a busy life where I am often with people and travelling so I want it to be morning, outside normal working ours. I do not want to commit myself to others in case I need to change schedule, so I do not want a team sport. I do it for myself so I’m not interested in what other people are doing, just challenge myself against my own ability.
All these things make weight training suitable for me.
Underneath all that though is having one area in life where you can strip everything away, put yourself to the edge of what you are able to do, and then to lift a new personal best weight, or to get to that last pressing knowing that you did not have enough left to complete it, and doing it anyway.
Success in one area of life spills over into every other.
I find that when I am tired and had enough for the day and I then realize there is a still something that I must get done then I take a breath and say to myself “one more lift” and just do it. If you can do more that you believed you could do in the gym, or in your basketball, or in your walking or jogging, of in any sport, then a part of you knows that you are able to handle the problems in other areas of your life as well.
The mechanics of strength training are fine, today I just wanted to point out that if you apply yourself to sport then the strength you build is mental as well as physical.
Best wishes for the coming week
Remember, any time you want to learn more about anything in this ezine, or just need a chat about your health, drop me a line and I'll email back as soon as I can, and if you leave your phone number I'll even call you back on my dime!
Have a Laff!George Constanza order of life...
"The most unfair thing about life is the way it ends. I mean, life is tough. It takes up a lot of your time. And then you die. What's that? A bonus? I think the life-cycle is all backwards.
You should die first and get it all over with. Then you live in an old age home. You get kicked out when you're too young. You get a gold watch. You go to work. You work forty years until you're young enough to enjoy your retirement. You do drugs, alcohol and party. You get ready for high school. You go to grade school and become a kid. You play. You have no responsibilities.
You become a little baby & go back into the womb. You spend your last nine months floating...
Then, you finish off as an orgasm. I like it."
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