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The secrets of fat loss flat top Six-Pack Abs and Lean Stomach
I had the pleasure of being interviewed recently by a fitness professional NYC, certified personal trainer, Geovanni Deric. The interview is below and I think I'll like … Revealed some of the hardest hitting strategies for getting rid of that stubborn stomach fat to uncover those flat six pack abs that everyone wants.
"GD: Welcome to our Mike 4-ever-Toned Fitness Journal. For those who do not know, please tell us a thing or two about yourself and how you can help our readers with your fitness and health.
MG: Thanks for inviting, Geo. Well, to step back a bit, I've been heavily involved in fitness and sports for about 17 years now, since I was a teenager. Participating in sports in high school got me interested in strength training and conditioning.
At that time, once I started to feel more energetic, more strong, and look better, I was hooked the moment of life. I have 33 now and still addicted to the way a healthy lifestyle and how it makes me feel energetic, confident, strong, young and on a daily basis.
I decided earlier in my 20's I wanted to make a commitment to help other people experience the excitement of being fit and get into the best shape of your life, especially because we have reached an epidemic of obesity, heart disease, diabetes, cancer, depression, etc. That's why I became a fitness professional. It just gives me much satisfaction to help others who have struggled for years to get in good shape, and show what can be done, and can be fun in the process.
I have expanded in recent years from just reaching local individuals with personal training, in order to help people around the world achieve their fitness goals with the reach of the Internet. I only hope that my passion for physics inspires people to take action and improve its look and feel for life.
GD: Now Mike, there's so much out there about what works and what does not work … if I had to choose 3 things the working time and time again to get flat abs lean, what would?
MG: The first and most important to get to losing control your belly fat and get flat abs is cleaning up your diet. Exercise is important, but your diet is king when it comes to losing body fat so you can see your abs.
There is so much confusion these days about what a healthy diet that promotes fat loss really is … after all, we are bombarded by contradictory messages in the media about what is healthy and what is not, and you have all these gimmicky diet books about low carb, low fat, high protein, vegetarian, fasting, Atkins, South Beach, liquid diets, and hundreds more. There is so much conflicting information, the average consumer does not know where start when it comes to eating for fat loss.
The second thing that works time and time again, is to focus on the intensity of your workouts and focus on work the body as a whole in order to get the best metabolic response to lose that stubborn stomach fat.
To really lose weight, training should be a high intensity, with short rest periods, working the major muscle groups of the body, instead of trying to isolate specific small muscles like the biceps, triceps, or calves.
For the third thing, let's really talk about specific training for the abdominals. When it comes to training the abs, if you want real results, I always recommend forgetting about the abs and squats for the most part. They are fine for someone who is really good condition, but most people who already have some training in their belt need a much better stimulus for your abs than crunches. Crunches are one of the abdominal exercises that actually provide the least amount of resistance, and remember that resistance is what develops and tones the muscles.
I provide a lot great abs exercises in my book, but one of the greatest resistance exercises for the abs, is hanging leg raises (but NOT the way to see most people in the gym doing them). The key to realize this and work the hell out of the abdominals is double the pelvis up as you raise your legs. Hardly anyone has that right. To be honest, most people can not do this at first, but I offer some strategies in my book on the way forward to do these properly.
GD: What are people doing wrong when it comes to developing the coveted "6 pack abs?
MG: Well Geo, I know this sounds strange to many, but more importantly that people are doing wrong to get those flat 6-pack abs is … Are you ready for this?
Pass all the while also focusing on training their abs! WAY too much time spent on abdominal exercises. Sounds crazy, but true.
Remember, having a flat and visible six pack of abs is all about getting down to a low body fat percentage. To do that, your workouts must focus on stimulating a fat burning hormonal environment in your body, and increasing your metabolic rate. That does not happen when you focus too much time training a group of muscles small, such as ABS.
Instead, you must use most of their time focusing on the formation of the major muscle groups of the body such as legs, back and chest. That's what stimulates your metabolism and fat burning hormones that will get you truly lean and sporting a flat sixx!
GD: What exercises are the best exercises that people need to do if they are to get maximum defintion with their midsection?
MG: When it comes to developing the abs themselves, back to refer to any type of hanging abdominal exercises and some good abs exercises like lying ground leg axes (all described and illustrated in my book).
However, maximum definition in the abs and midsection comes from losing body fat, and the most effective exercises featured in my program this goal are various forms of swings and fragments (dumbbell or kettlebell exercises that almost no one does in normal gyms), squats, dead weight lunges, step ups, clean and presses, mountain climbers, sprinting, and other body exercises and calisthenics. If you want great looking flat abs, focus on those instead of focusing so much on training the abs directly!
GD: With respect to diet Mike, people have really tried of millions of ways to get one thing … and that is fat loss. What recommendations has been used successfully to help their clients lose body fat and maintain new weight?
MG: I have included a thorough discussion of this topic in my book, which represents almost half of the book, but I'll try to make some generalizations enjoyable for people to start the right way immediately. The most important thing is that your diet is as natural and unprocessed as possible. Almost always returns to the excessive processing Food that makes it unhealthy, and makes it totally wreck your metabolism and hormonal balance in your body.
For example, why eat beans refined, when you can eat whole grains (sprouted grains are even better, since they generally recommend limiting grain foods better overall results.)
Why eat refined sugar, when you can get natural sources of sugar from a set of nutrients from food like fruit. Why Eat highly processed and refined, and hydrogenated vegetable oils (these are the worst of the modern diet), when you can eat natural sources of healthy fats such as nuts, avocado, fish, eggs, coconut milk, organically raised meat, and so on.
The point is not to fall into some mischief as extremely carbohydrate low (although I think in a very low consumption of carbohydrates because it is a big problem for most people), low fat, high protein super, or any combination you focused on one macronutrient vs. another.
Your body needs all macronutrients to thrive and obtain a variety of vitamins, minerals, antioxidants, etc. trying to cut out a food group out just works against what your body needs. I get into much more detail on this vital issue to lose body fat (especially the stubborn stomach fat) for life in my book.
GD: Thank you Mike for sharing with us all this great information.
Well, I hope you enjoyed this interview and plucked several pieces of information to get you motivated and started on showing off your flat abs shortly. If you do not own a copy, sure to pick up a copy of my Truth about Six Pack Abs book and discover all the system I've developed for ridding yourself of that extra ab fat for good!
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