Archive for October, 2012

How to Build Abs Fast

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I often hear people asking how to build abs fast and get ripped. And you must be wondering is there really a way to build abs fast? The answer is “YES” by following the 3-steps system below you will be on the right track to get your abs in no time. And I want to emphasize here that the fastest way is to start doing it right at the beginning.

1. Body Fat Measurement – First thing first, in order for anyone of us to get those sexy abs to start appearing on our body we must first cut down our body fat percentage to at least 13 percent or lower for men and, 20 percent or lower for women.

This means before you do anything please go to your local gym and get a body fat measurement to see how much body fat you have on your existing body. You will then have a clear picture on how much fat you need to lose.

We can now start planning proper workout plan and diet plan that best fit for you. Hence forth we can track your progression from time to time, meaning if you’ve done whatever you think you should and still not seeing the result, than you know something went wrong. You should correct and revise what you did wrong.

2. Right Exercises – You need to learn appropriate exercises on how to build abs fast, e.g. after burn exercise, cardio exercises and weight training exercise.

So far the most effective exercise is after burn exercise. It helps you to burn calories even after you finish workout. It silently continues to burn calories for as long as 48 hours (depends on how long and what exercises you do). One of the tricks is to target as many muscle groups as possible during the workout session (without breaks) for 20 – 30 minutes. For example you can include jump squats, burpees, dumbbell chest press, push up, barbell squats, leg press and more in one workout session. Just select a medium weight dumbbell or any prop suitable for you. The rule is to keep moving from exercise to exercise with 10 -12 repetition for each type of exercise. Repeat the entire session 2-3 times. Remember to breathe properly when exercise and do not rush.

Once you have lower your body fat to a certain low percentage and have a flat stomach, then you can start doing sit up and crunches to workout on your abs.

And one important advice, never ever do sit up or crunches if you have fat belly. It will get even bigger once your abs muscle growing bigger from the inside of your tummy that is covered with fat. Imagine adding 2 – 3 inches more on your waist line.

3. Eat Right – Last but not least, we all know that eating the right food or diet plays a huge impact not only on increasing the results for building abs fast but also help us stay healthy and energetic always. The key factors are to avoid fatty foods and saturated sugar after the workouts (especially within 1 hour after workout). This will spoil all your hard work in a second as your body will absorb everything you consume more effectively than usual.

Generally, you must remember to drink more water to keep your-self hydrated and get out of hungry mode. By doing this you will give yourself more energy and also to avoid eating more. Once you are eating less you consume lesser calories, with lesser calories in your body meaning lesser fat will be stored. And this will directly lower down your body fat in no time and will help get the flat abs or ripped abs faster.

I hope you love what you read so far and get the idea on how to build abs fast. You have just learnt three proven strategies that you can use immediately. Be sure to use these proven strategies because they do work and i personally have used them successfully to help lower down my body fat and get a flat abs within a month.

Now if you are interested to know more about how to build abs fast, Go Grab this Free Lean Body Secrets Report for more tips. I personally learned a lot of tricks from this piece of value information report. Just put your email and name on the page to get this free report now and thanks me later.

Hope this helps.

Talk to you guys later.

Henry Kuan

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How to Get Rid of Tummy Fat Fast Naturally

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In this article you will learn how to get rid of tummy fat fast. As we know that tummy fat not only makes us look unattractive yet it directly invades our health too. So, in order to get a good looking shape and a healthy body, let me share with you a few key pointers which I have used to practice and lose the belly fat I wanted within a month.

A reminder before starting, the results may vary according to different body nature and weight concerned. Some will see faster result and some will get slower pace. Just do not bother about that as I assure you once you start doing it consistently and you will see results. Do follow the tips below on how to get rid of tummy fat fast, they are meant for both men and women.

Tip 1 – Workout Consistently

You must workout at least 3-4 times a week regularly. Here is what you can do for your workout session. Perform a cardio exercise for 20 minutes, such as jogging, cycling or running on the treadmill. After which you will need to do full-body workout. Full-body workout is one of the fastest ways to help you burn as many calories as possible to get rid of tummy fat.

In this case, you need to perform 6 to 10 exercises which consist of different patterns of movement without any rest in between. Do 30 seconds on each pattern and switch to the next exercise consecutively. Do it for 20 minutes non-stop.

Samples of movement pattern can be jump squats, burpees, skipping, dumbbell chest press, push-up, barbell squats, leg press, pull-ups, vertical jumps, shadow boxing, kettle bell swings and more. Please be advised that do not rush or over strain your-self with the above method. Although we are talking about how to get rid of tummy fat fast, but fast is not the key factor, the most important part is doing it correctly and safety come first.

Tip 2 – Proper Diet

When you have been exercising regularly then the next step you should do is to have a proper diet. But first, we need to reduce our daily calories intake. Our body only needs a little quantity of calories for energy. So if we consume more than needed, the extra calories will become fats and be stored inside our body.

Here are some foods which are good for dieting.

Raw honey – It provides higher amount of beneficial enzymes and nutrients than processed honey.

Whole eggs – It is one of the most nutritious food in the world in terms of minerals, vitamins and trace nutrients. It helps to increase your good cholesterol.

Whole grains – A diet rich ingredient in whole grains helps melting of fats quickly, which includes the deep layer of fat that’s under our skin.

And of cause there are a lot more like yogurt, chopped walnuts, pecans, whole flax seeds, nut butters, avocados and more.

Tip 3 – Sleep Well

Scientific study shows that if we have a poor sleeping quality, it is hard to lose weight. Insufficient sleep affects the hormones that control our appetite, making us feel hungry. Studies also show that, on average, people who are oversized or overweight are mostly of those who are lack of sleep. And health professionals have suggested that an appropriate sleep quantity should be around 8 hours per night.

By following the above tips on how to get rid of tummy fat fast, I personally experienced losing 2 & 1/2 inches on my waist line within a month. Be sure to try it out and tell me your successful story by then. I would love to hear about it.

Well, since you are interested on how to get rid of tummy fat fast, I am sure that this site below will provide you more detailed information and advice to help you achieve your goal even faster and better.

Learn More at

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Jackie Warner Workout | Live Lose Belly Fat Fast Workout!

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