When a famous realtor was asked about the formula for success in real estate investing, the response was, “Location, location, location.” The same mantra applies to building lean muscle mass: “Protein, protein, protein!”

You cannot construct a building or a bridge or a highway without building materials. Protein is the building material of our bodies.

Without protein, lots of protein, the only thing you can build on your body is a fat storage dump around your middle.

Your body can convert protein into energy. Starving people lose a lot of muscle tissue in an effort to survive their ordeal. Your body cannot convert carbohydrates into muscle tissue, however. Only protein can do that.

By definition, proteins are essential compounds made up of amino acids arranged in a linear chain and folded into globular formations.

There are twenty recognized amino acids, two of which are very important in muscle construction and function.

Proteins are essential parts of organisms and participate in every process within our cells. Some proteins build muscle tissue, some build skeletal material and others participate in the metabolic processes.

Proteins are very necessary in our diets because our body only produces a few of the amino acids needed for bodily functions. Dietary proteins provide the majority of the essential amino acids.

Enough of the scientific jargon . . . what does a diet high in proteins do for our bodies? It supplies all the building material necessary to grow muscle tissue.

Meat, fish, poultry and some vegetables are good sources of proteins. Only the animal protein is considered “complete,” containing all the essential amino acids. Vegetables must be combined to form complete proteins.

From a dietary standpoint, fish and poultry are the best forms of animal protein.

Beef, pork and other meats have a much higher saturated fat content, than fish and chicken. Some dietitians maintain that we should minimize saturated fats in our diets.

Our bodies do need some carbohydrates as fuel for our daily activities. The best carbs are found in fresh vegetables and fruits, which also supply the fiber necessary for good digestion.

Vegetable proteins are readily found in legumes, mainly beans, which also contain some carbohydrates and dietary fiber. Including beans, peas, chickpeas and other legumes in your diet will provide protein, carbohydrates and fiber.

A muscle building diet should be made up of four to six small meals per day. Animal protein along with some fruits and vegetables should be included in every meal.

For the vegans amongst us, their diet should be all vegetable proteins.

For both carnivores and vegans, some protein supplementation will assist in achieving that hard-body goal. Protein powders, drinks and capsules are readily available at your local supermarket or health food store.

In evaluating which protein supplements to buy, read the label carefully. Avoid any products that contain sweeteners, preservatives or flavoring agents that may be harmful to your program.

Avoid any hydrogenated oils, high fructose corn syrup and anything listed as a preservative. Sample high protein menus can make meal preparation a snap. Many are available from online searches or in many of the low-carb diet books.

A high protein-low carbohydrate diet, coupled with your intense bodybuilding workouts will give you the lean muscle mass that you desire.

Looking your best is its own reward, but good health and a long, satisfactory life are also part of the equation.

Obtaining as much as 25 percent of your calories from protein is not unhealthy, particularly if the protein replaces refined carbohydrates in your diet.

Replacing white bread, pasta and white flour products with high-protein foods is very healthy.

For normal people (not bodybuilders) it is recommended that protein consumption be 0.8 to 1.0 grams for every kilogram (2.2 pounds) of body weight.

This represents about fifteen percent of the dietary calories. For a bodybuilder, 1.33 to 1.50 grams of protein per kilogram equates to twenty-five percent.

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Those hard-bodied personal trainers you see in every fitness club didn’t get that way because of any “genetic predisposition.” They are the results of dedication and a lot of focused effort. Those high-and-tight buns, the trim waist with no “hang-over,” the muscular and defined core didn’t get that way by accident.

Those deep-chested, muscular armed guys in the workout attire had to pay attention to their diet as well as pump a lot of iron in order to look that good. All those personal trainers and fitness coaches are displaying their wares in order to send a message that with the proper dedication and instruction (from them of course) you too can look and be fit and healthy.

Sure, some of the fit people we see at the health club do have some advantages in how their metabolism works, or a genetic trait towards muscularity, but anyone can achieve a tight, fit, healthy body with the right dedication and effort.

The First Secret

Make a personal commitment to workout on a regular basis. Once a week won’t get it, but two, three or five times per week may do the job if each workout is properly orchestrated. Create several workout routines for various parts of the body, then stick to a schedule that the entire body worked totally each week.

You can do a split routine twice a week; upper body in one workout, lower body in another, with some cardio each time. Another alternative is to focus on one major muscle group during five workouts per week, with some cardio each day.

The secret is to take each muscle to total exhaustion at least once per week.

Arthur Jones, the creator of the Nautilus machines and system of exercise, proved that you can build muscle with only three intense workouts per week.

Do a Google search for “The Colorado Experiment” and read how one subject gained 63 pounds of lean muscle mass in just 28 days.

Proper diet and every-other-day workouts on Nautilus equipment was the key to the success achieved by a bodybuilder who had suffered an accident and nearly died.

His recovery was “tissue memory” not all fresh muscle, but the principle is the same for anyone using this approach.

The Second Secret

Proper nutrition is the second part of the equation to building muscle and losing fat. A protein heavy diet with good complex carbohydrates, lots of fluids and fiber is the simple formula for successfully sculpting your body.

The elimination of processed foods and simple sugars is also paramount.

In “The Colorado Experiment” the two subjects ate a diet of animal and vegetable protein and fresh fruits and vegetables. They drank a lot of water and avoided caffeine and alcohol.

The Third Secret

Almost all successful bodybuilders and other athletes have strong visualizations of what they want to look like or how they would like to perform.

Several times per day, they meditate, visualizing the images of the body they want to create. In this manner they are programming their minds to help them achieve their goals.

A number of experiments have been conducted on how mental imaging can improve athletic performance. Body sculpting and massive weight loss have also been attributed to meditation and visualization.

Many “natural” athletes may have not been consciously meditating, but they were doing this instinctively. There are recorded examples of athletes being told to think about performing their sport. Performance improvements were noted after these “think- sessions.”

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Mike Geary is a guy with a bunch of initials after his Name: NCSF-CPT, AFAA-CPT – all of which means that he is a dual certified personal trainer . . . and that he knows what he’s talking about when it comes to diet and fitness.

Mike has chosen to take on all the myths and legends of one of the aspects of fitness that is of extreme interest to all of us, men and women.

In his well received book, The Truth About Six Pack Abs, Mike takes to task all of the misinformation that has proliferated about what exercises work best for developing that “six-pack” so revered by beach-goers.

As well as establishing a great abs exercise program, Geary has included dietary tips and discloses a lot of so called “healthy foods” as a farce. A combined program of good exercises and dietary advice is a real winner.

Mike Geary has a BS degree and a lot of experience in personal training. He does not advocate performing crunches, sit-ups or using any abdominal machine. He feels they are ineffective and a waste of time. Instead he introduces the reader to a series of exercises that he claims are much more effective at building nice abs.

His dietary advice is more for the bodybuilder and serious trainer who want to display their cut-up, muscular midsection. His program is good for overall weight loss, but it is really targeting the serious bodybuilder who wants to display his abs.

Mike’s approach is to blast the body with fat reducing exercise, a program that will cut down the body fat content of anyone who follows the regimen closely. The “truth” is that your six-pack may already be there, but it is hidden under subcutaneous fat. Remove the fat and the six-pack is there.

The Truth About Six Pack Abs promotes a host of non-traditional exercises, all designed to work your body smarter and harder, but not longer. Instead of being just about abs, the book covers total body workouts that also affect the midsection.

Various other websites have links to Geary’s homepage and all of them feature reviews of Mike’s product. None that I could find were derogatory and most of them were extremely complimentary. All serious users of the program reported great results. Some of these were from bodybuilding pros, but most were from amateurs.

So, even though the reported focus is on the bodybuilder, many of the users are folks who just want to get into shape and sport a “six-pack.” Whatever your situation, you will benefit from Mike Geary’s book and program.

The exercises don’t require a gym membership or any expensive supplements or the purchase of anything other than Mike’s great book. Invest in yourself and purchase one today. Mike offers a low-cost trial period and a guarantee of results if you correctly apply the principles set forth therein.

Through his webpage, Mike also offers other publications on training and diet. Some of these are free downloads, others are available at a low cost. His Training and Nutrition Insider: Secrets for a Lean Body, is one of the freebies and it is well worth the time spent to read the 64-page tip-packed manual.

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It has long been recognized by the body-building community that many forms of supplementation will speed up the muscle gains and increase the size of those results. Medical science says that some types of supplements are not necessarily good for you, in fact, they may be harmful to your health.

Anyone with a television set and an interest in sports is aware of all the furor about the use of performance enhancing drugs that some athletes have been caught taking.

Drugs like anabolic steroids and human growth hormone (HGH) were the original culprits, but there has been evidence of drug labs formulating products for which there is no known discovery testing.

The awareness of performance drugs in the bodybuilding world has generated two types of contests; those open to all competitors and drug-free competition where testing is done on all entrants.

But what about the average person who just wants to get in the biggest and best condition of his life? What can he or she do to accelerate their program and give them the best results in the fastest possible time?

There are many natural ways to supplement your diet and workouts and none of them require a doctor’s supervision or a prescription to the pharmacy.

The late, great bodybuilding trainer, Vince Gironda, eschewed steroids and HGH personally and encouraged his charges to avoid them as well. I’m sure some of them succumbed to the lure of fast and easy muscles, but Vince maintained that you could boost your metabolism and testosterone naturally.

In order to accelerate muscle growth, one has to take in enough protein to rebuild the tissue damaged from extreme workouts.

The best source of natural protein is the food you eat, but sometimes that isn’t enough, so protein supplements are recommended. The best protein-in-a-can comes in natural forms, will little or no filler or additives.

Creatine Monohydrate is a hormone produced naturally in the body. Creatine aids in the assimilation of protein and the rebuilding of muscle tissue and it gives explosive power to your workouts. Creatine is taken by many bodybuilders and there are no known negative side effects.

L-Glutamine is another naturally occurring supplement. L-Glut assists the muscles in recovery from strenuous exertion. Taking L-G will ease the soreness that accompanies a hard workout and will get you back into the gym sooner.

Amino Acids are the building blocks of protein and are responsible for muscle tissue growth. Inositol, Choline, Leucine, Isoleucine and Valine are some of the amino acids that may be safely taken as supplements.

In some medical circles the use of human growth hormone (HGH) is advocated to stave off the body deterioration that comes with aging. Our bodies produce a diminishing amount of HGH past the age of 30, heralding beginning of physical aging.

Properly supervised by medicos, the supplementation of HGH has shown remarkable results in muscle growth, fat reduction and the reversing of aging signs.

As the saying goes, “You may not live any longer, but you’ll look great at your viewing.”

Nitric Oxide (NO) has been discovered to be a “heart healthy” product. The Nobel Prize winning medical doctor, Louise Ignarro has researched the benefits of NO and has written extensively on this gas that is formed by the breakdown of the amino acid arginine in the body.

Dr. Ignarro maintains that supplementation with NO will improve the health of your cardiovascular system. For a body builder it produces better blood circulation and increased energy.

In summary, natural supplements can boost your metabolism and help you build muscle while losing fat. This is good. Excessive supplementation may be counterproductive, however as your body will slough off the excess.

Anabolic steroids may cause a health hazard as well as being illegal in many forms. It is always best to consult with a doctor before embarking on any program of supplementation.

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Vince Delmont’s program, No Nonsense Muscle Building, is aimed at the “hard-gainers” of the world, those people who cannot seem to gain any muscle tissue no matter how hard they try. They pump iron, take supplements and eat high protein meals, but still they remain skinny.

This was Vince’s history. Like many other painfully thin people, Vince was driven to succeed in building his body. In doing so, he stumbled over a “secret” technique to build his own body and has developed that into a program to help others.

Hey, Vince isn’t being altruistic . . . he’s selling the program. But according to many expert evaluators, Vince’s package is well worth the investment – several times over.

Though he doesn’t specifically say so in his promotional material, his program will work for “fatties” who have trouble gaining muscle as well as the “skinnies.” With the No Nonsense Muscle Building book and program, people of any size, shape, gender and physical proclivity will benefit from Vince’s advice and training.

As stated in his material, this program may not be for the hardcore bodybuilder who loves spending hours and hours in the gym pumping iron. For these gym-rats or muscleheads, the gym scene is a way of life. People attracted to Vince’s programs are regular folks like you and me.

The No Nonsense Muscle Building program is for busy people who cannot afford to spend more than three hours a week in the gym. Vince maintains that three hours is all you need to build your body into the one you really want.

In fact, says Vince, overtraining is a problem that can keep you from building muscle. Too much pumping iron and cardio are counter-productive. Vince isn’t the only one who has uttered this truism. His contention is supported by a number of coaches and trainers.

Vince Delmont’s material is supported by scientific documentation of the effectiveness of concentrated, focused training techniques. A number of his adherents have presented documented, quantitative evidence of their success using his program.

Mr. Delmont eschews the use of any chemical performance enhancers like anabolic steroids, human growth hormone and other testosterone boosters. He says that many people don’t respond to these drugs and those who do have only temporary success with muscle building.

Vince’s program is drug and supplement free. It is strictly about his exercise program and a diet of natural foods . . . nothing you will see advertised in a “muscle-magazine”. He points out that most muscle-mags are owned by supplement companies who use them as a platform to promote their own bodybuilding products.

Delmont points out that the glowing reviews of supplements by famous bodybuilding figures are paid advertisements, not unbiased, impartial commentaries on product quality and performance.

All in all, Vince Delmont’s No Nonsense Muscle Building is an excellent program for Mr. and Mrs. Everyman, people who want to improve their bodies without a massive investment in gym-time, protein powders and chemical supplements and vitamins and other health-food products.

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Medical Science has said that belly fat is one of the biggest health hazards for men and women. Research has shown that abdominal fat, particularly around the organs, will lead to health problems for men. It is imperative that you lose belly fat in a healthy, natural fashion.

Diseases that are related to belly fat are: Heart disease, some types of cancer, hypertension, diabetes, stroke and insulin resistance.

Belly fat accumulates on men because of poor eating habits and physical inactivity. Age plays a part in the accumulation in both sexes, with the slowing of the metabolism and menopause in women. Both sexes tend to thicken in the middle as we age, but excess belly fat can be lost.

The two magic words that will help you lose belly fat are: Diet and Exercise. It sounds kind of simple, right? It really is. All it takes is a personal commitment to get rid of that adipose around your middle.

Strike the term “spot reducing” from your vocabulary. There is no such thing, even though it was promoted for many decades by health clubs in the early 20th century.

Fat is deposited evenly in areas where the body will store it. So, if you want to lose your belly fat, your diet will also reduce fat in other areas equally.

Belly Fat Reduction Diet

If you cut calories to below your subsistence level, you body will store more of what you eat as fat because low calorie levels are an indication of starvation. A starving person loses muscle tissue before their stored energy (body fat) gets burned.

Your calorie intake should be the amount your age, size and gender indicate is sufficient to maintain your tissue, organs and functions.

For example, a man of fifty years who is average height and slightly overweight and exercises moderately 3 times per week will need 2,566 calories per day to maintain his weight. The same man at 70 years needs approximately 5% less calories.

• He will need to consume 2,053 calories per day to lose weight.
• He will need to consume 1,760 calories per day to dramatically lose weight.

A woman of the same age and circumstances needs 2,338 calories per day to maintain, 1,870 calories to lose weight and 1,760 calories to lose weight dramatically. A woman of 70 years needs about 6% less calories to maintain.

The tool you need for your belly fat loss diet is a calorie counter. You can easily get one by downloading it from a number of sites on the internet. Plan your diet around the maintenance level for your age and gender, minus 5%.

As your muscles get stronger and your tissue more dense from exercise, you will accelerate your weight loss because muscle burns up about three times as much energy as does fat.

Belly Fat Reduction Exercise Program Strength and resistance training is important for building muscles. For a beginner it is sufficient to perform body-weight resistance exercises. An intermediate or advanced exerciser should use free weights or weight loaded machines to perform their exercises.

• Sports Walking – Beginners should walk at a moderate pace for 30 minutes per day. As you become conditioned, pick up the pace.
• Free Standing Squats – Standing erect with your feet slightly apart, and your arms extended in front, perform a full squat until your thighs are parallel with the ground. Work up to 100 squats.
• Free Standing Twists – Erect with hands on hips, twist your body to the left, then to the right. Work up to 100 twists.
• Calf Raises – With your toes on a piece of 2X4, rise as far as you can and hold it for a two-count and then lower your heels until they touch the ground. Work up to 100 calf raises.
• Push-Ups – In a prone position with your hands at shoulder width, elevate your body at arm’s length keeping your torso straight. Beginners should start on their knees. Intermediates should be up on their toes. Work up to 25 push-ups.

As you move beyond these beginner’s exercises, join a local fitness center and have a trainer set up a weight training program.

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There are a number of causes of “man-boobs”, but being overweight or a hormone imbalance are two of the most common. In order to figure out how to lose man boobs, you first have to know the cause of your problem.

If you are not morbidly obese, then your man boobs are probably caused by low testosterone. If this is the case, you should consult with your medical practitioner about hormone supplements or dietary changes. Also, heavy exercise will increase testosterone production naturally.

Fat collects on our bodies in different ways. Women’s bodies tend to store fat on their lower Extremities: hips, thighs and buttocks. Men on the other hand, tend to store fat on their upper bodies: stomach, chest and back.

The obvious answer to how to lose man boobs is exercise and diet . . . just like any other weight loss and bodybuilding program! Exercise will help condition the muscles, and more muscle tissue will help burn more fat, both stored and ingested.

Diet will help your body burn stored fat and you won’t be overeating of all the things that probably caused the problem in the first place. Your diet and exercise can be very specific to address the problem of man boobs, as well as the fat stored elsewhere on your body.

Spot reducing is a myth from the early days of health and fitness clubs. These clubs perpetuated the myth because of the vast amount of money it generated. They were filled with vibrating belt machines, hip-rollers and other contraptions that mechanically agitated specific body parts.

If these clinics had any successes, it was because of a diet regimen, not their flash vibrating belt machines.

Today we know that fat is stored pretty equally in those key areas subject to that storage. Any good nutrition program will reduce that fat about as evenly as it is stored. So, if you want to diet away those man boobs, you will lose fat in other areas as well. This isn’t a bad thing.

Exercising your chest muscles will make them grow underneath your man boobs. You will be firmer, but until you lose the fat, you will still have the problem.

Here is how to lose those man boobs. This is a good program of nutrition and exercise that will strengthen your body and reduce your overall body fat.

The Exercise Program Strength training will increase your strength and muscle size. Your program should include exercises for all body parts.

Unlike a serious bodybuilding program where massive size is the goal, your program will divide the upper and lower body workouts into alternate days.

The upper body will be worked on Monday, Wednesday and Friday. The lower body will be exercised on Tuesday, Thursday and Saturday. Sunday you rest. You will perform three sets of each exercise, most of them for 10 repetitions.

Chest

• • Wide-Grip Bench Press
• • Wide-Grip Incline Barbell Press
• • Wide-Grip Decline Barbell Press
• • Dumbbell Flies on Flat Bench

Shoulders

• • Standing Barbell Press
• • Upright Rowing with a Barbell
• • Front Dumbbell Raises
• • Lateral Dumbbell Raises

Back

• • Lat Machine Pull-Downs
• • Seated Rowing with Cable-And-Pulley Machine
• • Bent Over Rowing with a Barbell
• • Pull-Ups on the Chinning Bar

Arms

• • Biceps Curls with Easy-Curl-Bar
• • Triceps Press Downs on Cable-And-Pulley Machine
• • Preacher Bench Curls with Easy-Curl-Bar
• • Triceps Presses on Flat Bench
• • Concentration Curls with a Dumbbell, alternating arms
• • Bent Over Triceps Extensions

The Nutrition Program

Caloric intake for an active person is determined by age and gender. Consult with your physician about your daily calorie limits.

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Every bodybuilder has some idea of how to bulk up, but few of them really know how to lose fat and gain muscle. Bulking up is the easy part, all you have to do is pump ever-increasing amounts of iron.

The losing fat is the hard part because that requires a lot of self discipline and dedication.

It is a fact that the more muscle you build the more fat you burn. Muscle requires three times more energy to function than fat will use. Part of the solution to losing fat is to gain muscle.

The other part of losing fat is diet. This is the hard part because it requires that we shut off all desires for desserts, candy, soft drinks, bread made with any type of flour and alcoholic beverages. No refined sugars or grains allowed on a bodybuilders diet.

A bodybuilder weight and resistance training program will include exercises for every muscle group in the body; chest, shoulders, back, arms, core and legs. You need to make five trips a week to the fitness center for at least an hour or more of pumping iron per session.

If you are a fitness novice, you will need to seek the advice of an expert on the best way for you to lose fat and gain muscle. The trainer at your local fitness centre is the logical person to go to. They will establish a program for you that works every muscle to total exhaustion at least once per week.

Here is what a weekly schedule of workouts and other fitness activity will look like:

Monday – Workout focus is on chest

• Bench Press – 3 sets of 10 reps
• Dumbbell flies or Pec-Deck – 3 sets of 10 reps
• Incline Bench Press – 3 sets of 10 reps
• Decline Bench Press – 3 sets of 10 reps
• Push-Ups – 3 sets of 25+ reps
• Core Exercises

- Sit-ups

- Crunches

- Leg Raises

- Dumbbell Side-bends

Tuesday – Workout focus is on legs

• Squats – 3 sets of 10 reps
• Hack Squats – 3 sets of 10 reps
• Sissy Squats – 3 sets of 10 reps
• Leg Extensions – 3 sets of 10 reps
• Thigh Biceps Curls – 3 sets of 10 reps
• Calf Raises – 3 sets of 10 reps
• Donkey Calf Raises – 3 sets of 10 reps
• Lunges with Dumbbells – 3 sets of 25 reps

Wednesday – Workout focus is on Shoulders

• Standing Barbell Press – 3 of 10
• Seated Dumbbell Press – 3 of 10
• Front Dumbbell Raises – 3 of 10
• Lateral Dumbbell Raises – 3 of 10
• Upright Barbell Rowing – 3 of 10
• Bent-Over Dumbbell Extension – 3 of 10
• Barbell Shrugs –3 of 10
• Core Exercises – 3 of 25

- Flat bench crunches

- Decline bench crunches

- Compound crunches on mat

Thursday – Workout focus is on Back. Three sets of 10 reps on each.

• Pull-Ups on chinning bar
• Front Levers on chinning bar
• Lat Machine Pull-Downs
• Seated Rowing with cable-and-pulley
• Bent Over Rowing with barbell
• Bent Over Rowing with dumbbell, one arm at a time
• Core Exercises – 3 of 25

- Flat bench leg raises

- Compound sit-ups on mat

- Dip bar leg raises

- Upright twists

Friday – Workout focus is on Arms. Three sets of 10 reps

• Biceps Barbell Curls
• Triceps Press Down, cable-and-pulley (lat) machine
• Biceps Dumbbell Curls on incline bench
• French Presses on flat bench
• Preacher Bench curls with easy-curl-bar
• Bent Over Dumbbell Extensions
• Concentration Curls with single dumbbell
• Dumbbell Presses from behind the neck
• Core Exercises

- Decline Sit-Ups

- Compound Decline Sit-Ups

- Compound Leg Raises

Diet – The really hard part

Protein – 25% of calories from eggs, organ meats, red meat, poultry and fish Carbohydrates – 40% of calories from fresh fruits and vegetables. No potatoes or rice. Fats and Fibers – 35% of calories from natural fats, soluble oils and fibrous fruits and vegetables.

Supplements – Protein powder, amino acids and vitamins.

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“Middle Age Spread” is the term used to describe deposits of fat that begin to appear about our middles as we reach middle age. Originally thought to be a benign sign of the more sedentary lifestyle that comes with a settled career and family life, it is now understood that the accumulation of abdominal fat is potentially harmful to our health.

There are direct links between abdominal fat and Type 2 Diabetes, heart disease, hypertension, some forms of cancer and a variety of organ problems.

There are two types of abdominal fat: Subcutaneous, which is the fat that you can grab with your hands and is just under the skin; and visceral, the fat surrounding the intestines and abdominal organs. The latter variety is decidedly more harmful. So there are more reasons than just appearances sake that we should learn how to lose abdominal fat. Fortunately, both types of abdominal fat can be lost easily through dieting and exercise. By altering what we eat and how much we eat, our bodies will begin to burn up the excess adipose deposits.

Exercise speeds up our metabolism and develops muscle tissue, each of which contributes to losing both types of abdominal fat.

Dieting to Lose Abdominal Fat

It is important to note that going on a greatly reduced calorie diet can be counterproductive. Our Paleolithic metabolism responds to calorie reduction by storing more fat because starvation may be imminent.

With that in mind, it makes more sense to reduce our intake to between 1,800 and 2,000 calories, which is slightly below maintenance levels.

It is important to also maintain a diet log, keeping track of everything we eat so we have an accurate measure of caloric intake. Make one up for a week or so prior to beginning the fat loss diet, then cut calories accordingly.

It is also very important not to eat “bad” carbohydrates or oils. Refined sugars, starches and grains are sources of simple carbohydrates and will sabotage your dieting. Stay away from bread made from flour of any type, pasta and processed rice.

Don’t eat prepared foods, that is, those that only require warming before serving. These are usually filled with chemical preservatives, including high-fructose corn syrup.

Your diet should mainly consist of fresh fruits and vegetables, unprocessed meats, poultry and fish. Alcohol consumption (empty calories converted to sugar by our metabolism) should also be minimized.

When you first begin your diet, restrict your carbohydrate intake to about fifty grams per day (buy a calorie and carbohydrate counter) until your weight begins to drop.

After your weight nears your target, you may begin to slowly elevate your carb intake until you stop losing abdominal fat. This will probably be your maintenance point.

As you begin your exercise program, your protein intake should rise to about 25% of your caloric intake. Good protein-rich foods are: Eggs, organ meats, unprocessed beef, pork and chicken, fish, beans and other legumes.

Soy is not a good source of protein since it isn’t a good biological match to human flesh. This necessitates a huge consumption of soy products to derive all the essential amino acids necessary for tissue building and fat metabolizing.

Exercising to Lose Abdominal Fat

Strength and resistance training will build your muscles and increase the calorie consumption of your system. Muscles require more energy than fat – three times as much in fact.

Join a local health and fitness club or the YWCA and have a trainer set up a program of weight training. Minimize the cardiovascular exercises because they don’t really burn fat, but instead diminish muscle tissue.

How to Lose Abdominal Fat is a post from: Home Gym Fitness Equipment Reviews

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The recent movie “300” was the story of the Spartans who held back the mighty Persian horde at the pass of Thermopylae. The Spartans, led by their King, Leonidas, were the front line for a small band of Greeks who blocked that mountain pass so the invading Persians couldn’t descend into Greece.

It was a heroic movie and the cast, headed by Gerald Butler as Leonidas, looked the part.  The actors playing the Spartans all had these amazing rock hard abs, and if you’re anything like me, I bet you found yourself wondering how they got such a great look!

But guess what? The secret to having those amazing abdominal muscles that looked flexed all the time is getting an animator to doctor the film. Hey, I’ve seen photos of Butler and he does not have the rock hard abs as shown in that film, nor do the other actors . . . at least not the constantly flexed look we saw in the movie!

The real secret on how to get rock hard abs lies in two words, “workout” and “diet.” You have to work your midsection correctly in order to build those abdominals. Then you have to diet to rid your body of subcutaneous fat so those abs can be displayed.

For a program on how you can build those chiseled abs, we turn to real champions with real abdominal development and share their secrets.

The abdominals are only one muscle group in several that make up your “core.” The obliques and lower back are also important parts of what make up you midsection. All of these muscles should be worked and developed.

Core Workout

Sit-Ups – The jury is still out on whether you should ever do full sit-ups. Some trainers maintain that these moves are very important, but others say all you need are “partial” sit-ups, crunches that contract the abdominals and help build them.

Most great bodybuilding champions performed a wide variety of sit-ups; flat bench, incline, decline and compound (where you twist while sitting up). They also performed crunches to further define their abs.

• • Decline Board Sit-Ups – Three sets of 50 reps, the last set being compound sit-ups.
• • Crunches – Three sets of 50 reps on the decline board, the last set being compound crunches.

Leg-Raises – These tend to work the lower abdominals.

• • Decline Board Leg Raises – Three sets of 50 reps keeping legs straight for two and bringing the knees to the chest alternately for the third.
• • Chinning Bar Leg Raises – Three sets of 20 while hanging at arm’s length from the chinning-bar.
• • Side-Bends with Dumbbells – These will work the front and rear obliques and the small of your back. Perform three sets of 100 for each side and then three sets while holding the dumbbell behind your leg for the rear obliques.
• • Roman Chair Reverse Sit-Ups – These will work your lower back and rear obliques. Perform three sets of 25 with the last set being compound, where you twist your torso as you raise to contraction.

Bodybuilder’s Pre-Contest Diet

This diet came from the Iron Guru, the late Vince Gironda, who was probably the best trainer of champion bodybuilders of all time. Vince claimed that “bodybuilding is 80% diet.”

This diet should not be undertaken for more than a short period of time. This describes the first cycle of the diet. Five or more cycles may be undertaken to reduce subcutaneous fat.

Days 1 through 4 – Eat as close to zero carbohydrates as humanly possible. Consume high protein foods like eggs, poultry, meat and fish.

Day 5 – Eat a balanced diet in which 25% of the calories are from protein, 40% from carbs and the remainder from fats and fibers.

Supplements: Protein powder taken with raw milk, wheat germ oil, lipotropic amino acids (inositol, choline, betane), desiccated liver and kelp tablets.

How To Get Rock Hard Abs is a post from: Home Gym Fitness Equipment Reviews

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