Flat Belly Diet

I have been asked for more information on the Flat Belly Diet, here you go folks, I have been away and am happy to get busy again for Spring time fun!

Why excess abdominal fat is more DEADLY than you think

Below is an article contributed by Mike Geary, the founder of TruthAboutAbs.com . I thought this was an important topic to share with you because the reality is that most people simply don't realize how dangerous their excess abdominal fat really is to their health.






The Hidden Dangers of Your Excess Abdominal Fat - It's More Serious Than a Vanity Issue!






by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer






Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.






However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.






There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.






The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.






Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.






Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.






If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There's just no way around it. Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.






So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for "miracle" fat loss products?






The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn't work that way.






The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.






I've actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.






Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.






Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.






Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.






The entire solution... all of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program.


Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.






If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork... it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It's really that simple.






The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.






I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS.






Don't waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.






Get the solution to rid yourself for life of this problem at...






http://e-diet-plans.com/flat-abs.htm




Train hard, eat right, and enjoy life!






Mike Geary


Certified Nutrition Specialist


Certified Personal Trainer


Author - The Truth about Six Pack Abs

Sassy Water for Flat Belly

Tip Of The Day

Drink one whole serving of signature 'Sassy Water' every day. The authors call their water recipe Sassy (From The Flat Belly Diet Book) because it's much perkier than plain old water. The ingredients in it aren't just for flavor: the ginger also helps calm and soothe your GI tract. In addition to Sassy Water, you may drink 100 per cent pure herbal teas such as chamomile or peppermint.


SASSY WATER

    * 2 litres/31/2 pt water
    * 1 tsp freshly grated ginger
    * 1 medium cucumber, peeled and thinly sliced
    * 1 medium lemon, thinly sliced
    * 12 mint leaves

Combine all ingredients in a large jug, chill in the refrigerator and let the flavors blend overnight.

Did you know?
If you do not Eat slowly. You take in large gulps of air without realizing it. All that excess air gets trapped in your digestive system and causes bloating.

Stop Wasting Your Time with Worthless Treadmill and Elliptical Machine Workouts!

Have you ever considered if treadmill or elliptical workouts are actually that effective... or are there more fun and more effective exercise methods?
by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
Now that I pissed off all of the treadmill and elliptical machine worshipers... let me say that if you truly enjoy mindlessly pumping away on a treadmill or elliptical (or exercise bike for that matter too), then by all means, keep doing what you enjoy, because enjoying your exercise is one of the most important aspects to sticking with any exercise program...
However, don't say that I didn't warn you that you were wasting your time with all that mindless cardio machine boredom.

What Is The Best Diet For Reducing Belly Fat

The best diet for reducing belly fat

It is difficult to talk about belly fat without discussing obesity in general. Obesity is the condition where the body accumulates excess fat to the extent that it becomes risky to the person’s overall health. Obesity afflicts over 30% of the US populations and results in over a quarter million deaths each year. This is because obesity and belly fat are linked to cardiac failure, kidney failure, breathing problems, sleeping disorders and a general vulnerability to diseases because of a depressed immune system. Obesity and belly fat also cause low self-esteem because people who are obese are conditioned to think that they are unattractive by media standards. Although exercise is very effective in combating belly fat, dieting can also be key in winning this battle.

One of the best ways to use diet as a tool for weight loss is to get educated. This means learning about different food types and diets and what they do. There is a wealth of information on the Internet on just this very subject. For instance, the USFDA runs an excellent food pyramid website which contains almost everything you need to know about structuring your own diet. The web address is www.mypyramid.gov and it has the standard foods and diet plans that are recommended by food experts.

One excellent diet that is overlooked is water. Avoiding high calorie drinks such as sodas and instead getting into the habit of drinking lots of water is very helpful in the battle against obesity.

Cutting down on red meats and instead substituting with white meats and lots of greens is also a good strategy against belly fat. This is because in many instances, red meat has trans fats which can be easily accumulated and which have been the culprits in artery blockages and hence heart failure.
     

Beer Belly Unhealthy

It’s no secret that beer belly’s look physically unattractive but there is a lot more to it than that. Excess stomach fat, even in a naturally thin person increases the risk of premature death due to heart attack, cancer, stroke, diabetes, heart failure and hypertension. That is why you have to know how to lose belly fat. Men deposit more fat in the abdomen than women, this may be the reason for the difference in longevity among genders. Abdominal fat also reduces metabolic health that can lower energy, decrease sex drive and performance and trigger some depression.


Most of the fat that men deposit lies deep in the abdomen called visceral fat and some on top of the muscles just under the skin called subcutaneous fat. While the subcutaneous version is relatively safe, the visceral surrounds the intestines and liver and acts as an active endocrine organ releasing hormones that cause inflammation in the body. It also interferes with the livers metabolism and insulin resistance which can lead to heart disease and type 2 diabetes. Visceral fat is also easily mobilized and sent into the blood stream causing arterial disease.

The tape measure rather than a scale is the best and simplest way to determine risk of heart disease. Men with waist sizes over 40 inches and over 34 inches in women are considered to be in the higher risk category. An increase in waistline of only 2 inches raises the risk by 17 percent in men.
Men with waist sizes over 40 inches are two times more likely to have at least one heart disease factor like high blood pressure, high cholesterol or diabetes over men with 32 inch waist or less.
The best way to shrink your stomach and visceral fat is with a combination of ab core exercises to keep your ab muscles toned.

Belly Fat Blasting Vegetables

What? There are Specific 'belly fat blasting vegetables'?


There are certain chemicals in our food supply and our
environment, such as pesticides, herbicides, and certain
petrochemicals from household cleaners, cosmetics, etc. that
can act as xenoestrogens.

Xenoestrogens have an estrogenic effect which can wreak
havoc in your body, causing hormone balance disruptions for
both women and men.

This estrogenic effect that you are exposed to every day can
stimulate your body to store belly fat, along with many
other problems.

So why does this matter you ask?

Certain vegetables known as "Cruciferous" vegetables contain
unique phytonutrients such as indole-3-carbinol (I3C) that
help to fight against these estrogenic compounds-

-What are these vegetables?

That's the best part!

Broccoli, cauliflower, brussels sprouts, kale, cabbage are
just a few...all readily available at most every grocery
store.

And by fighting against these belly fat stimulating
estrogenic chemicals, these super veggies will help you win
the battle against stomach fat!

Alright, so get out there and eat your cruciferous
veggies...and tell your friends and family who how they too
can keep the belly fat away with these powerful
phytonutrients.

Video Tips Flat Belly

Remember to be patient. Some people find it harder to obtain a flat stomach than others, as this is dependent on your own personal fitness level.

 

The Abs Diet

Going through diet after diet, sooner or later everybody ends up thinking that there’s nothing more to learn. Frankly, it doesn’t take long to get exhaustive hands on experience with just about all the major dieting concepts and to learn in which way each of them is supposed to influence the body. And once you’re familiar with all the pros and cons of dieting, it’s only fair to think that nothing could surprise you anymore. Well, this is where the Abs Diet comes in with a rather strange take on the old concept of losing weight through exercises. And, no, there are no magic pills to swallow.

The basic idea is much simpler than that. It goes something like this: the body has to expend energy in order to keep the muscles and internal organs alive and in shape. This means that every addition to the muscle mass will force the body to spend more energy. Therefore, instead of lowering the daily food intake in order to lose weight, this diet focuses on increasing the “energy bill” above the normal level. The extra muscle mass is supposed to absorb all the calories that would otherwise be stored as fat and also force the body to burn existing fat in order to keep up with the effort.

Every 1 pound of muscle added to the body costs the body 50 calories per day on top of everything else. It’s pretty easy to see that 10 pounds of muscle are going to keep busy 500 calories of your daily intake every single day. This is enough to make you lose 1 pound per week, which is not bad at all. It’s interesting to notice that the diet is based on achieving a snowball effect: the more you exercise, the more muscle you put on; the more muscle you put on, the faster you lose weight, which allows you to exercise harder and lose even more weight. Once you get the snowball rolling it will turn into an avalanche on its own.

The food users are allowed to eat consists of 12 nutrient-rich power foods. These are supposed to provide all the minerals, vitamins and fiber your body needs to stay healthy over the six weeks of dieting. The 12 foods are: beans and peas, spinach and a couple of other green vegetables, almonds, instant hot oat cereal, wholegrain breads and cereals, berries, eggs, low-fat dairy products, lean meats (such as turkey), peanut butter, olive oil and protein powder. All other foods are to be shunned during the diet.

Sticking to this diet might seem a little hard, especially for as long as six weeks. However, the mandatory exercises should make a big difference. Not only that you lose weight, but you also get to show off a nice set of abs and a far better toned body than before. One extra thing on your side is that part of the fat will be replaced by muscle, so even if it seems that you’re not losing much weight, you’re actually shifting weight from fat to muscle. Nevertheless, you can expect to get rid of up to 12 pounds in the first two weeks of dieting.

Belly Exercises

Know how to eat. Follow an abs diet plan. That means eat clean and healthy foods - lots of raw vegetables and salads and complex carbs, plenty of low fat protein, and some unsaturated fat in the way vegetable oils, I use Extra Virgin Olive Oil, plus a small amount of fresh fruit and whole grains. Grilled skinless chicken and turkey breast are a good source of low-fat protein. So is tuna fish, fresh or packed in water. Egg whites only, I eliminate egg yolks, whole milk, cheese and pork products. Do not go overboard on fruit, because fruit sugar (or fructose) is just sugar, and it can be converted to bodyfat if too much is consumed. Two pieces of fruit a day won't give you belly fat but 10 pieces a day might.

Include eating six small meals a day instead of three large ones in your abs diet. Research shows that including small meals in your stomach diet frequently speeds the metabolic rate better than eating a few large ones. Keep portions small and nutritious, and eat every two to three hours to keep the body constantly fueled.

Look for a page with a full detailed list, (Coming Soon)

2 Easy Ways To Motivate Yourself To Get Rid of Belly Fat

Everyone knows that weight loss is all about modifying your lifestyle habits to a considerable extent. What many don't realize that this cannot be done overnight! If you try to make significant changes in your lifestyle within a very short time, chances are that you will only be frustrated and disappointed with your weight loss efforts. Also, there is more to weight loss than just diet and exercise. In this article I will take you beyond the world of strict diets and rigorous exercise routines!

1. Avoid self-sabotaging thoughts: Self-sabotaging thoughts will do you more harm than fake diet pills. Just imagine, if you always think that you cannot do the things you need to do in order to lose weight, how can you ever achieve your weight loss goals? If you think that you cannot do sit-ups and push-ups, you are probably jumping to conclusions and being too self-analytical even before you have tried these workouts!

If you think that doing thirty push-ups is overwhelming for you, start small. Start with 10 push-ups, and thank yourself once you have done it successfully! Then try to add one or two extra push-ups every day to your routine until you reach your target of thirty. You see, when you start small, it becomes much easier to reach your goals!

Instead of thinking too much, just take action and DO it! The amount of time you spend on thinking and criticizing yourself, you may as well as spend it on some exercise. While the former will do you no good, the latter will help you burn fat and lose weight!

2. Get support: Proper support is essential in order to keep you determined and motivated. Without support, you won't be able to lose weight successfully. That is why it is essential that you enlist the support of your friends and family who understand you and support your goals. It is also essential that you choose a weight loss program which offers support to its members in the form of a support group or forum. In a forum, you will get support and tips from your peers and experts alike!

Surround yourself with supportive people and stay away from the negative people who can only find faults with you!

If you follow these tips there is no reason why you won't be able to lose weight! Remember that you can achieve whatever you believe in your mind. If you believe you can lose weight, you WILL! It does sound cliché but is very much true!

Fitness Exercises : How to Get Rid of Your Lower Back & Stomach Fat

Great video on getting rid of back Fat! This will help with getting your lean abs!
In order to get rid of lower back fat and stomach fat, clean up the diet, and work on exercises that are intended to increase muscle mass. Find out how to perform exercises for eliminating body fat...

Exercise For A Flat Stomach