The Truth About Abdominal Exercises

Ab exercises are one of the most popular, and yet, most controversial topics in the fitness and exercise industry. Hundreds of ab devices, gimmicks, and exercise machines have flooded the market for people looking for sexier and flatter abdominals... that sexy six-pack abs appearance that everyone is after.

The problem is that most of the recommended abdominal exercises are not necessarily the best method to get that six-pack abs appearance. First of all, the most important ingredient for great looking six pack abdominals is losing the extra belly fat that is covering them up. To be fair, most people already have decent abdominals underneath, yet the six-pack abs are simply covered up by all of that extra flabby stomach fat.

Instead of focusing so much on abdominal exercises to make your stomach flatter and more like a six-pack, you will lose much more body fat by focusing the majority of your training time with special combinations of high intensity full-body, multi-joint exercises. The best exercises for losing that abdominal fat are the exercises that work the largest portions of the body at once.

Exercises that work the large muscle groups of the legs, upper and lower back, and chest give you the biggest metabolic bang for your buck in terms of abdominal fat loss. Combining these types of big multi-joint exercises in high intensity super-set, tri-set, or circuit fashion gives you the biggest fat-burning and metabolism boosting response from your workouts.

And that is one of the best kept secrets for flat sexy abdominals that are actually visible as a six-pack!

Now when it comes to abdominal-specific exercises, another mistake most people make is mindlessly pumping away with hundreds of crunches and other meaningless abs exercises that barely give your abdominals much resistance to work against. If you want to actually develop your abdominals to the best extent possible, don't waste your time with exercises that you can do more than 20 or 25 reps... that means you are definitely not doing an exercise that provides enough resistance to the abs. Exercises that give you enough resistance to get you down into the 6-15 rep range per set works great for the abs.

Generally, higher resistance abdominal exercises that provide a much larger stimulus to the abs come in the form of exercises that involve raising/curling the legs and pelvis either upward or inward closer to the trunk. A couple great examples of these higher resistance abdominal exercises are hanging leg raises or knee raises using a "pelvic curl up", or an exercise like lying hip thrusts. Many times, the same people that can do 50 or 100 crunches, can't even complete more than 2 or 3 properly executed hanging leg raises.

If you really want tighter flatter abdominals that look like a six-pack, remember that losing that extra belly fat is the MOST important factor. Also, when it comes to abdominal-specific exercises, always remember higher resistance exercises that involve curling/raising the legs and pelvis upward or inward are what develops the abs to the best extent possible.

Michael Geary (CPT) is an International Fitness Expert with clients in over 150 countries world-wide, contributing writer for Muscle & Fitness Hers Magazine, and author of the internationally-popular book, The Truth about 6-Pack Abs

Diet Tips for Abs- Fat Loss for a Six Pack

There has never been a more confusing time regarding proper nutrition for consumers. Every so called "expert" out there seems to disagree and contradict each other on what's the best way to eat for fat loss and overall good health.

One of the most important messages I try to teach my readers in this world of mixed messages, is that your diet doesn't need to conform to any of the fad diets... you don't need to go "low carb" or "low fat", or high or low anything for that matter to be successful in losing enough body fat to get lean enough to be able to see your abs. It's not that complicated. I think that balance is the key to success along with eating a diet that is made up of nutrient dense foods in their natural state (as unprocessed as possible).

In general, it is the heavy processing of foods that makes it wreak havoc inside our bodies. Most foods in their natural unprocessed state are inherently good for us. Of course there are always exceptions... a salad of poison ivy leaves is "natural and unprocessed" but certainly would not be good for us!

I'll leave your readers with a couple of the most important aspects of nutrition and diet that help to get you lean for life (and have any chance of getting those abs to show)...

1. Get enough quality protein in the daily diet - not only does it have a higher thermic effect than carbs and fat (so you burn more calories digesting it), but it also creates satiety so your hunger is satisfied longer. Plus it's a building block for maintaining and building lean muscle... And remember that the amount of lean muscle you carry is one of the main factors for controlling your metabolism.

2. Think fiber! When it comes to carbs, make sure that almost all of your carbohydrate intake is from higher fiber sources like vegetables, fruits, and high fiber unrefined grains. Try to avoid refined sugars and refined grains as that is one of the main reasons so many people struggle with body fat. I personally don't eat many grains as I prefer to get most of my carbs from veggies and fruits, but I am a bit of a fan of sprouted grains. I generally recommend looking for carbohydrate sources that have at least 2-3 grams of fiber per each 10 grams of total carbs. Remember that fiber helps fill you up and also slows down the glycemic response of the foods you eat, all beneficial for getting lean.

3. Don't be afraid to eat fat! Many people try to go way too low on their fat intake in their diet and this can negatively affect hormone levels in your body as well as causing more cravings. Try to eat enough healthy fats daily. Good sources are all nuts and seeds, nut butters, avocados, olive oil, organic meats and eggs, coconuts and virgin coconut oil. On that note, saturated fats from tropical oils are VERY misunderstood, even by many nutritionists and other health professionals. Yes they are composed highly of saturated fats, but are actually beneficial (but that's way beyond the scope of this article).

4. Avoid the two worst things in our food supply at ALL COSTS:

*artificial trans fats from margarines, shortening, and hydrogenated oils that are in most processed foods

*high fructose corn syrup, which is in almost all sweetened products on the market

Again, if you avoid processed foods, it becomes easy to avoid these two worst offenders in our food supply.

I always contend that once you get a handle on these 4 main points of your diet detailed above, the rest starts to take care of itself as you gain control over your appetite, blood sugar levels, hormone levels, etc. It all falls into place, and you eventually gain total control over how lean you want to get. Gain control of this part of your life, and those abs may be showing in no time!

Top 10 Healthiest Superfoods You NEED to Know About

Superfood #10. Garlic, onion, leeks, and shallots - In a study of centenarians (people living over 100 years of age), it was found that high garlic and onion consumption was one of the factors that surveys revealed may have partial involvement in their longevity. Garlic and onions are a couple of the best sources of uniquely powerful antioxidants.

Garlic health benefits and medicinal properties have long been known. Garlic has long been considered a herbal "wonder drug", with a reputation in folklore for preventing everything from the common cold and flu to the plague! It has been used extensively in herbal medicine. Raw garlic is used by some to treat the symptoms of acne, and the common cold, and there is some evidence that it can assist in managing high cholesterol levels. It can even be effective as a natural mosquito repellent.

A stronger tasting clove of garlic has more sulphur content and hence more medicinal value. Some people prefer to take garlic supplements. These pills and capsules have the advantage of avoiding garlic breath.

Modern science has shown that garlic is a powerful antibiotic, albeit broad-spectrum rather than targeted. The body does not appear to build up resistance to the garlic, so its positive health benefits continue over time.

Studies have shown that garlic - especially aged garlic - can have a powerful antioxidant effect. Raw garlic is very strong, so eating too much could produce problems, for example irritation of or even damage to the digestive tract.

There are two main medical ingredients, which produce the garlic health benefits: allicin and diallyl sulphides.

Allicin is the most powerful medicinal compound derived from garlic and provides the greatest reputed health benefits.

It is produced when garlic is finely chopped or crushed. The finer the chopping and the more intensive the crushing, the more allicin is generated and the stronger the medicinal effect.

As well as having antibiotic properties, allicin is an excellent anti-fungal and has been used to treat skin infections such as athlete's foot.

Super-food #9. Tomatoes

Tomatoes are a rich source of several nutrients. They are well known for their high vitamin C content, but also contain significant amount of vitamin A, B vitamins including niacin and riboflavin, magnesium, phosphorous, and calcium. Tomatoes are also a good source of chromium, folate, and fiber.

In recent years a particular nutrient found in abundance in tomatoes, lycopene, has made many headlines for its disease fighting abilities. Lycopene is well known as a preventer of prostate cancer, which makes tomatoes high on the healthy food list for men.

Lycopene is not just important for men though. It is a powerful antioxidant and as such helps to protect the cells in our bodies from damage. Studies in humans have shown that lycopene is protective against a variety of cancers including prostate of course, but also colorectal, breast, lung, endometrial, pancreatic, bladder, cervical and skin cancers.

Lycopene has also been shown to help prevent heart disease and may slow the development of cataracts and macular degeneration, an age related vision problem that can lead to blindness.

The vitamin B6, niacin, potassium, and folate found in abundance in tomatoes are potent protectors against heart disease. Niacin can lower high cholesterol levels and potassium has been shown to lower high blood pressure and to reduce the risk of heart disease. Vitamin B6 and folate also work to convert the homocysteine in our bodies into harmless molecules. High levels of homocysteine are associated with an increased risk of heart attack and stroke.

The fiber in tomatoes also helps lower cholesterol levels, helps prevent colon cancer, and helps to keep blood sugars at a low level. Tomatoes are a source of riboflavin, which has been shown to be helpful for migraine sufferers by reducing the frequency of their headaches.

A helpful note about tomato nutrition is that lycopene is actually more available to the body when tomatoes are cooked, so cooked or canned tomatoes are just as nutritious for you as raw. The facts about tomatoes definitely point to this fruit/vegetable as a nutrient powerhouse and a super food to be enjoyed as often as possible.

Top 10 Healthiest Superfoods You NEED to Know About

Superfood #8. Sprouts -Sprouts are one of the most complete and nutritionally beneficial of all foods. Their nutritional value was discovered by the Chinese thousands of years ago. Recently, in the USA, numerous scientific studies suggest the importance of sprouts in a healthy diet.

As an example, a sprouted Mung Bean has the carbohydrate content of a melon, vitamin A of a lemon, thiamin of an avocado, riboflavin of a dry apple, niacin of a banana, and ascorbic acid of a loganberry. Other studies have shown sprouts to be a powerful antioxidant and may assist in preventing some types of cancer.

Sprouts are the most reliable year-round source of vitamin C, beta-carotene, and many B vitamins (such as folacin). Sprouting seeds, grains, and legumes greatly increases their content of those vitamins. For example, the vitamin A content (per calorie) of sprouted Mung beans is two-and-a-half times higher than the dry bean, and some beans have more than eight times more vitamin A after being sprouted.

Sprouts preserve our body's enzymes, which is extremely important. How do they do this? Sprouted beans, grains, nuts, and seeds are extremely easy to digest. Sprouting essentially pre-digests the food for us by breaking down the concentrated starch into simpler carbohydrates and the protein into free amino acids, so our own enzymes don't have to work so hard. Sprouting also removes anti-nutrients such as enzyme inhibitors, and that makes sprouts even easier to digest, further sparing enzymes.

Another anti-nutrient is phytates, which is what stops some people from enjoying grains such as wheat. Many people who can't eat unsprouted wheat find they can eat all the sprouted wheat they want with no problem.

Almost any vegetable or grain can be consumed from sprouts. Broccoli, canola, cauliflower, and mustard greens sprouts are loaded with vitamins, minerals, protein, enzymes, and chlorophyll. In a recent study, 1 oz. of broccoli sprouts had the same cancer-fighting power as over 11⁄2 pounds of fully-grown broccoli.

Superfood #7. Almonds, Walnuts, Pecans, and Other Nuts

A high-fat food that's good for your health? You betcha!

Almonds and walnuts sit at the top of the heap for nutrition, but other nuts are healthy, too, including pistachios, pecans, and cashews. Nuts are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease. Five large human epidemiological studies, including the Nurses Health Study, the Iowa Health Study, the Adventist Health Study, and the Physicians Health Study, all found that nut consumption is linked to a lower risk for heart disease.

Researchers who studied data from the Nurses Health Study estimated that substituting nuts for an equivalent amount of carbohydrate in an average diet resulted in a 30% reduction in heart disease risk.

A study published in the British Journal of Nutrition indicates that when foods independently known to lower cholesterol, such as almonds, are combined in a healthy way of eating, the beneficial effects are additive. In this study of 12 patients with elevated LDL cholesterol levels, a diet containing almonds and other nuts, plant sterols (also found in nuts), soy protein, and soluble fiber (in high amounts in beans, oats, pears) reduced blood levels of all LDL fractions including small dense LDL (the type that most increases risk for cardiovascular disease) with near maximal reductions seen after only 2 weeks.

In addition to their cholesterol-lowering effects, nuts' ability to reduce heart disease risk may also be partly due to the antioxidant action of the vitamin E found, as well as to the LDL-lowering effect of monounsaturated fats. In addition to healthy fats and vitamin E, a quarter-cup of almonds contains almost 99 mg of magnesium (that's 24.7% of the daily value for this important mineral), plus 257 mg of potassium.

Magnesium is Nature's own calcium channel blocker. When there is enough magnesium around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart.

Potassium, an important electrolyte involved in nerve transmission and the contraction of all muscles including the heart, is another mineral that is essential for maintaining normal blood pressure and heart function. Nuts promote your cardiovascular health by providing 257 mg of potassium and only 0.3 mg of sodium, making them an especially good choice to in protecting against high blood pressure and atherosclerosis.

Walnuts, pecans, and chestnuts have the highest antioxidant content of the tree nuts, with walnuts topping out the others in antioxidant content. And, peanuts (although technically, a legume) also contribute significantly to our dietary intake of antioxidants.

Even more impressive were the results of a review study of the evidence linking nuts and lower risk of coronary heart disease. Subjects consuming nuts at least 4 times a week showed a 37% reduced risk of coronary heart disease compared to those who never or seldom ate nuts. Each additional serving of nuts per week was associated with an average 8.3% reduced risk of coronary heart disease.

Top 10 Healthiest Superfoods You NEED to Know About

Superfood #6. Avocados - Avocados contain oleic acid, a monounsaturated fat that may help to lower cholesterol. In one study of people with moderately high cholesterol levels, individuals who ate a diet high in avocados showed clear health improvements. After seven days on the diet that included avocados, they had significant decreases in total cholesterol and LDL cholesterol, along with an 11% increase in health promoting HDL cholesterol.

Avocados are a good source of potassium, a mineral that helps regulate blood pressure. Adequate intake of potassium can help to guard against circulatory diseases, like high blood pressure, heart disease, or stroke.

One cup of avocado has 23% of the Daily Value for folate, a nutrient important for heart health. One study showed that individuals who consume folate-rich diets have a much lower risk of cardiovascular disease or stroke than those who do not consume as much of this vital nutrient.

Not only are avocados a rich source of monounsaturated fatty acids including oleic acid, which has recently been shown to offer significant protection against breast cancer, but it is also a very concentrated dietary source of the carotenoid lutein; it also contains measurable amounts of related carotenoids (zeaxanthin, alpha-carotene and beta-carotene) plus significant quantities of tocopherols (vitamin E).

In a laboratory study published in the Journal of Nutritional Biochemistry, an extract of avocado containing these carotenoids and tocopherols inhibited the growth of both androgen-dependent and androgen-independent prostate cancer cells.

Enjoying a few slices of avocado in your tossed salad, or mixing some chopped avocado into your favorite salsa will not only add a rich, creamy flavor, but will greatly increase your body's ability to absorb the health-promoting carotenoids that vegetables provide.

Since avocados contain a large variety of nutrients including vitamins, minerals, as well as heart-healthy monounsaturated fat, eating a little avocado along with carotenoid-rich vegetables and fruits is an excellent way to improve your body's ability to absorb carotenoids while also receiving other nutritional-and taste-benefits.

Oral cancer is even more likely to result in death than breast, skin, or cervical cancer, with a mortality rate of about 50% due to late detection. Avocados may offer a delicious dietary strategy for the prevention of oral cancer.

Phytonutrients in Hass avocados, the most readily available variety, target multiple signaling pathways, increasing the amount of free radicals (reactive oxygen species) within pre-cancerous and cancerous human oral cell lines, that leads to their death, but cause no harm to normal cells. Hass avocados may inhibit the growth of prostate cancer as well. When analyzed, Hass avocados were found to contain the highest content of lutein among commonly eaten fruits, as well as measurable amounts of related carotenoids (zeaxanthin, alpha-carotene, and beta-carotene).