Having six pack abs that you can show off seems to be all the rage lately, whether you’re a professional athlete, stage performer or reality television star. The question many readers have for me is; how can I get six pack abs?

{Need to have ripped abs? Twinlab Ripped Fuel says it can help…}

I’ve scoured the internet looking for products that promise to help you get “ripped abs” and today we’ve another to review. Keep reading for TFLA’s Twinlab© Ripped Fuel review!

What is Ripped Fuel?

According to Twinlab©, Ripped Fuel is a thermogenic fat metabolizer that comes in pill form. This ephedra free version is supposed to stimulate fat loss while also preserving lean muscle mass. Sounds good so far, right?

How Ripped Fuel Works

Losing weight on Twinlab Ripped Fuel requires a daily regimen of pills. To start, take 1 pill prior to each meal to determine how Ripped Fuel capsules will affect you. A regular dosage of Ripped Fuel—2 capsules before each meal—combined with a low fat diet and regular exercise is how Twinlab Ripped Fuel works for fat loss.

Twinlab Ripped Fuel Ingredients

Recently Twinlab has had to make a few adjustments to its Ripped Fuel formula, namely removing the now illegal (in the U.S.) ingredient ephedra from the formula. The ephedra free version of Twinlab Ripped Fuel is made up mostly of Guarana seed extract (800mg), is almost 25% caffeine. Other ingredients include bitter orange fruit extract (325mg), which is supposed to replace the ephedra, however studies have not backed up Twinlab’s weight loss claims concerning bitter orange fruit extract.

[It's important to look at all Ripped Fuel ingredients to see how they affect you.]

The third largest ingredient in the Twinlab Ripped Fuel formula is the ‘metabolic fat loss blend’ that contains St. John’s Wort extract, green tea leaf, ginger root, cayenne fruit and a few other ingredients. This blend totals 310 mg, which is far less of each ingredient than is needed to reduce body weight and fat loss.

Twinlab Ripped Fuel Pros & Cons

There are things that are good about Ripped Fuel and things that are bad. Ultimately it is up to you to decide if the good outweighs the bad enough for you to use this product safely.

What’s good about Ripped Fuel is that they have removed the ephedra from it, so it is now much safer to use. Because it is sold over the counter and online, Ripped Fuel has wide availability for customers without a prescription. Twinlab Ripped Fuel comes in an easy to swallow capsule with instructions that all adults can follow.

What worries us at TFLA about Twinlab Ripped Fuel is that it contains large amounts of caffeine (more than 500mg per dose), which can cause a host of health problems especially for those who are overweight. Although reasonably priced–$21 for 60 pills–Twinlab  Ripped Fuel does not contain enough of its key ingredients for effective weight loss.

Does Ripped Fuel Work for Weight Loss?

There are plenty of anecdotal tales regarding the effectiveness of Twinlab Ripped Fuel for weight loss, however the science just doesn’t bear it out. Many of the ingredients contained in Ripped Fuel are effective for weight loss…in larger doses. Twinlab recommended doses that are much lower than the levels deemed effective for weight loss.

However because Twinlab Ripped Fuel is supposed to be used with a regular exercise regimen and a low fat diet, some weight loss should occur. Keep in mind though that when combined with a balanced diet and regular exercise, just about any fat burning, weight loss supplement will show some signs of success.

Unfortunately the Ripped Fuel side effects just aren’t worth it.

Want to find out how to really burn fat and keep it off through a healthy diet and regular workouts? Read our Fat Burning Furnace review and take control of your fat loss!

Stomach fat is many things, among them annoying, ugly and impossible to lose. Worry no more, for there are steps you can take to make losing stomach fat easier than it has ever been!

[Being a cartoon character is the only way to stop worrying about losing stomach fat!]

All you have to do is make a few small changes to your life and ridding your body of that pesky stomach fat will just another goal to accomplish. Weight loss is never easy, but we’ve come up with a few tips that will make losing stomach fat easier.

Count It Out

Eyes always roll when I mention diets because people hate food restrictions. The bad news is that losing stomach fat cannot occur without some changes in your daily diet. Changes to you diet means reducing or eliminating certain foods, while adding others like fruits and vegetables.

The key to losing stomach fat however, is to seriously cut down on how much junk you eat. The first place you should start is with snack foods. Get rid of big Family Size bags of chips and cookies and get individual packs. Sitting a huge bag of chips on the sofa next to you is like an open invitation to eat the whole thing, by counting it out, or only eating what the serving suggestion is. This will help you eliminate unnecessary calories that occur from overeating, and a calorie reduction is how weight loss happens.

A well-balanced diet that has fresh fruits and vegetables will satisfy you without adding unnecessary fat and sugar. Whole grain foods will really help you control how much you eat because they make you feel more satisfied with a smaller amount of food. Lean meats and beans are will also make losing stomach fat even easier.

Go To Bed

Your success or failure in losing stomach fat has a lot to do with your sleeping habits. Successful weight loss requires you to be of sound mind and body for most of the day. When you don’t get enough sleep your mind isn’t sharply focused and you’re twice as likely to make unhealthy decisions. A tired person will choose the elevator over the stairs, a cupcake over a fruit cup and a night on the couch over a few hours at the gym.

[If this is too much for you, how're you gonna make it to the gym?]

In addition to bad decision making, getting enough sleep each night gives your body the times it needs to recharge to function properly for the next day. When you don’t get enough sleep your body incorrectly assumes its stress and often makes the decision to store the cortisol rather than burn it. Losing stomach fat will be easier if you get 7 to 8 hours of sleep each night.

Water

It doesn’t matter what you think about water as long as you drink it. Water is essential for all types of weight loss, but especially for losing belly fat. Besides flushing out toxins, water gives your body life. It keeps you hydrated so that you don’t bloat up like a hot air balloon.

Water also makes bowel movements easier, and nothing makes a stomach look bigger than being full of crap! Pardon the imagery, but water helps your body function as it should, which makes losing stomach fat easier. Water alone won’t expedite your weight loss, but drinking enough water each day will help in your quest to lose belly fat.

Don’t Force Yourself to Exercise

Losing stomach fat requires you to be active! Whether its playing tennis to get a good upper body workout or taking a long with a few friends, getting moving is about being out and enjoying life without always eating. When you get used to leading a life of activity, going to the gym or scheduling time for regular workouts will become easier. By being active on a regular basis you’ll feel almost restless on days when you’re less active.

When you do decide to have a traditional workout, an exercise regimen that includes both strength training and aerobic exercises—combined with improved eating habits—is the most effective method for losing stomach fat. It really doesn’t matter what kind of exercises you do as long as you’ve created that calorie deficit for weight loss. Go the gym, play your favorite sport or do things that get you off the couch and get movin’ around and watch the stomach fat melt away!

Reduce Portion Size

Reducing portion size is probably one of the most difficult aspects of losing stomach fat. Your stomach has gotten bigger and takes more food to fill it up, however eating isn’t supposed to “fill you up”. You should feel satisfied after a meal, not stuffed to the brink of explosion.

[Sure portion sizes have gotten bigger...but do you really have to eat the whole thing!?!]

The only way to see your belly begin to shrink is to eat less (and exercise more) so your stomach actually has an opportunity to shrink. Losing stomach fat means only eating as much as your body needs to sustain itself. When you eat, don’t allow food to be falling off the plate—that’s the number one sign that you’re eating way too much.

Eat less food and losing stomach fat will be easier than you thought. The difficult part is to keep the tiny tummy you worked so hard for!

Read our The Truth About Six Pack Abs review and get even more tips to make losing stomach fat less of a headache and more of reward!

The goal is six-pack abs, but what tools will best help you achieve your goal? Will you choose tried and true abdominal exercises or new-fangled equipment not guaranteed to get the job done?

[Ab chairs like most exercise chairs, are not created equally.]

With the quest for a better body more sought after than ever, many companies have introduced exercise equipment that sounds good at the time but leaves dieters still looking for the next big thing. Keep reading to find out if the Ab Chair is another useless purchase or your answer to that six-pack problem.

What Is The Ab Chair?

An Ab Chair, put simply, is an abdominal workout machine in the form of a chair. The frame of the Ab Chair is supposed to help users maintain proper form for sit ups or abdominal crunches. Because the Ab Chair allows for a greater range of motion, users can perform abdominal exercises they otherwise might be unable to perform.

How the Ab Chair Works

Most Ab Chairs come with an instructional DVD but wouldn’t it be great if you could find out how to use it before you made a purchase?

How Much Will The Ab Chair Cost?

The Ab Chair is made by several different manufacturers but the price range for this workout equipment starts around $70 and increases to well over $100. Obviously your wallet will help you decide if the Ab Chair is worth the purchase, but you should also consider how much of a problem you have working abdominal muscles.

Does The Ab Chair Work?

In the most straightforward sense of the word, yes the Ab Chair, ‘works’. However it doesn’t work very well to tone the abs. The first problem with the Ab Chair is that it doesn’t address the issue of burning belly fat. The Ab Chair is strictly for abdominal exercises, however it doesn’t do a very good job of providing resistance for a tougher abdominal workout.

[Ab Chairs are made by dozens of manufacturers...this is just one of them.]

The way the Ab Chair is created also makes it near impossible to use for the extremely overweight, who are most likely to purchase this exercise equipment. The flimsy material from which the Ab Chair is made is so thin and places you so close to the floor that it’d probably be more effective to lie on the floor and work out proper crunch form in the mirror.

Ab Chair Pros

• Easy to store
• Adjustable foot rests (if you find them helpful)
• Allows a workout of the oblique muscles 

Ab Chair Cons

• Expensive
• Maximum weight load is 250 pounds.
• Not enough resistance for effective abdominal workout
• Uncomfortable

Ab Chair Verdict

Getting your abdominal muscles into the shape you want may be accomplished by purchasing an Ab Chair, but it may also be accomplished by regular abdominal workouts. Since the Ab Chair does not come with enough resistance for those with lots of belly fat to truly work the midsection, we do not recommend this piece of workout equipment.

The unstable structure of the Ab Chair combined with its weight limit means this is not workout equipment meant for people that actually need to lose weight. If there was a perfect customer for the Ab Chair it would have to be individuals only 5 or 10 pounds overweight and have cash to burn on ineffective workout equipment.

If you’re serious about transforming your abdominal area into something to be proud of, stick to traditional abdominal exercises like crunches, captain’s chair and leg lifts. Paying careful attention to your diet will help you create the calorie deficit needed so the world can see the six-pack you have hiding underneath the fat.

Real Six-Pack Abs

Men and women alike have scoured the earth in search of the perfect abdominal workout for six-pack abs with little reward…until know. Read our The Truth About Six Pack Abs review to correct your workout flaws and get a killer six-pack before beach season!

Ever since ‘Fight Club’ hit the theaters, every guy I know occasionally wakes up in cold sweat, deadly afraid they’ll wake up looking like Bob (yes…that Bob). No one wants to be the guy who has to keep his shirt on while the hardbodies show off, and with a little hard work he won’t have to!

[Idol King, Cowell could benefit from a few days of chest exercises for men to get rid of those Moobs.]

Returning your chest to its sculpted, manly form means not only performing chest exercises, but also maximizing those chest exercises for men. Going through the motions may make you feel better, but building and/or toning your chest means doing the motions correctly.

Most chest exercises for men focus on building it up so your pecs rival the Governator, but very few focus on how to lose the fat and build the muscle. Even fewer focus on maximizing your chest exercises. Until now…

Precision

Although chest exercises for men aren’t rocket science, there is a science to it. Doing a trillion push-ups is impressive, but if you’re not performing the move properly then it doesn’t really matter. This is especially true when you start doing chest exercises with free weights. Improper movements can result in injuries that’ll sideline you and put a stop to your fat loss dreams…for a while, at least.

Chest exercises aren’t meant to be a race, unless you count not having the chest you want as “a prize”. Keep your posture straight while performing chest exercises, especially for men who are more prone to use more weight than we can handle…just puttin’ it out there guys.

You want to know if you’re doing the chest exercises correctly? If the muscle you’re working is beginning to fatigue, that’s a pretty good indicator. If some other strange part of your body hurts…you’re not doing it right.

Don’t Stop…Right Away

This is one of the trickier rules for maximizing chest exercises for men because it sounds contradictory.

Maximizing your chest exercises means pushing yourself through the pain, but also knowing when the pain is too much to push through. If you haven’t worked out in awhile you will experience soreness almost immediately (or what seems like it), but that doesn’t mean your body has given up. By pushing yourself a little more with each set of chest exercises, you’re building your muscles and muscle strength.

[Chest results like this require an iron will and being in tune with your body during chest exercises.]

Even those who work out regularly should push themselves a little further, especially those chest exercises for men looking to bulk up or tone.

Mix It Up

Chest muscles, like most men, tend to get bored easily when things get a little…routine. When your results begin to stagnate, it means that your muscles have become bored and need more work to remain interested enough to help you reach your goals.

Change up the chest exercises you perform to get better results. You want chest exercises that will give you a well-rounded look, instead of big on the inside and small on the out. There are other chest exercises you can do to not only work all the chest muscles, but to always keep them guessing!

Don’t Underestimate The Push-Up

With all this new-fangled technology coming to local gyms, it’s no wonder men look to shiny new objects to complete their chest exercises. But when those lines get too long or life simply gets too busy for a trip to your local gym, push-ups always top the list of chest exercises for men to do anywhere. The best part about push ups is that how wide your stance is determines which muscle you work, rather than some complicated piece of machinery…no matter how much we love that machinery!

[The Classics are 'The Classics' for a reason...they work.]

Diet, Diet, Diet

Chest exercises for men are much like thigh exercises for women; a necessity and a pain. But just like lady thighs, getting your chest to look jaw-dropping without a shirt requires a well-balanced diet in addition to the exercise.

But if you’re piling up on junk food and beer each night, it’s no wonder you haven’t been maximizing your chest exercises. A well balanced diet means lean protein, lots of fiber, little to no sugar except from actual fruit, and not eating junk late into the night. Bad eating habits make it difficult to have productive workouts, and chest exercises require men to treat their bodies as temples!

Having an awesome chest without “look at me” abs is kind of like having a 62-inch screen for the SuperBowl without the beer & snacks. Avoid that fate by reading our review of The Truth About Six Pack Abs!

Men and women alike stress in the mirror for hours each year, wondering why they can’t get their thighs to look…right. You’ve done squats, ran marathons, and even borrowed an old Jane Fonda tape and somehow your thighs still look less than…show-offable.

[She built a second career creating exercises for thighs, and her thighs look...incredible!]

Fret no more about what thigh exercises to do because we have put together a list of what WE think are the most effective thigh exercises. Your thighs really want you to keep reading…

Those Pesky Thighs

Thighs are tricky muscles that seem to do whatever they please. After endless hours working on those inner thighs, not even an inch is gone and you wonder why. Thighs are funny that way; you won’t get rid of thigh fat by doing exercises that target a particular thigh muscle.

However it is important that you know your body, so go here to find out more about thigh muscles.

Walking

Walking is a great exercise for anyone who hasn’t exercised in a few months (or more).l It can be low impact and low intensity when we need it to be, but when done with more intensity and speed it is one of the easiest exercises for thighs.

The best thing about walking for fat loss is that it covers so many things! Next time you hit the beach, delay the sunbath and go for a brisk walk. Walking in the sand with it’s little nooks and crannies will use more thigh muscles, particularly the inner thigh, which we could all use some work on.

If you’re land-locked, hiking is another great exercise for thighs. The change in levels and terrains that are common with hiking keep your muscles guessing so they never get too comfortable. Traditional walking on pavement with sneakers works nicely as well. Soccer moms all over the world are proof that speed walking is a great exercise for thighs!

Pilates

No, it’s not the 90′s but pilates is still a verry effective exercise for thighs. The side leg lift, for instance, works the inner thigh along with the abs and butt to slim, build and tone thigh muscles.

[Pilates exercises are great exercises for thighs, and not terribly intense for beginners!]

It’s easy to do too! Lie down on your side aligning your body from the ankles to the hips to the ears, and move your legs slightly forward. Use your ab muscles and legs to lift your legs a few inchess off the ground, making sure to keep your legs completely together. Do this 6-8 times on each side.

Inner Thigh Lifts are another great pilates exercise for thighs. Lie on your side with your head cradled in your hand. Bring your top foot up and rest it on the floor in front of your hips. This will improve flexibility as well! Grip the calf of the leg in front of you while you use your inner thigh muscle to lift the bottom leg off the ground. Inhale as you hold this position for a few seconds and return to starting position.

Repeat 6-8 times on each side.

Skating

You can feel like a kid again when you strap on a pair of roller or in-line skates to give your thighs a real workout. The movements involved in skating makes it a good all around exercise for thighs. From pushing off the ground to tightening your thigh muscles to round a corner, skating will give your thighs a rigorous workout.

Indoor or outdoor skating, roller skates or ice skates it doesn’t matter which you choose to exercise those thighs…as long as you choose. You’ll thank your thighs after a day of skating…if you don’t fall down, that is!

And it’s great cardio!

Walking Lunges

Lunges are the quintessential exercise for thighs, and everyone knows it. But walking lunges give you a dash of cardio with your strength training exercises for thighs.

Grab a pair of dumbbells, but not too much because you’ll start hunching over to complete the set. It’s just like performing a standard lunge, except you progress forward rather than remain stationary. Walking lunges will not only work your quadriceps and hamstrings, but it’ll give your butt a little bubble!

Once those exercises for thighs start doing what they do, you’ll want to laser-focus on another body part. When that happens, read our review of The Truth About Six-Pack Abs so you succeed on first try!

It’s no big surprise that successful weight loss requires regular physical activity, but many people just do a variety of exercises without a second thought to if they’re helping fulfill those fat loss goals. Weight loss workouts must include both cardio and resistance training.

[Just because you dress for the gym and go to the gym, doesn't mean you're working out for weight loss.]

Keep reading to find out which weight loss workouts best fit your weight loss goals.

Beginner Weight Loss Workouts

When you first get on the path to healthy living, getting regular exercise is often the last piece to come together. Either we don’t perform the exercises correctly, or we don’t do the right exercises, or finally, we don’t perform enough exercises. Each of these mistakes can hinder weight loss efforts and possibly lead to injury.

Weight loss workouts that work are performed properly for maximum effect, and this is especially true for beginners. Beginner weight loss workouts should take into account the much needed calorie deficit required for successful fat loss. The cardio you choose to perform must help you create a 3,500 calorie deficit to lose a healthy (if paltry) 1 pound per week. Strength training weight loss workouts are necessary to help sculpt that excess fat (and skin) into a body worth showing off.

Useful weight loss cardio workouts for beginners are: walking, tennis/racquetball, or swimming.

Not feeling quite ready for the gym yet? Get your circuit training right at home!

Intermediate Weight Loss Workouts

Those of you who already get a little exercise here and there know how important and effective regular exercise is to weight loss. The problem however, is finding weight loss workouts that hold your interest long enough to complete them, right?

The good news is that there are other ways to lose weight that don’t including gawking at yourself in the mirror for 45 minutes straight. You already know that working out is essential to weight loss, and interval training is a great way to perform weight loss workouts without the boredom! Interval training is a pretty intense form of exercise, but you only slow down enough to catch your breath so the chances of you stopping due to boredom? Nil!

Intermediate weight loss workouts should also provide greater focus on strength training exercises. Because you (sort of) have a handle on regular exercise, it’s important that you don’t neglect toning your muscles on a regular basis. Weight loss workouts that don’t include resistance training will result is a smaller frame with loads of extra flesh, and that’s not why we’re doing all this work…is it?

[Yoga is an extra special weight loss workout. You can relax and de-stress while you tone muscles you didn't know you had!]

If you’re one of those people who needs to do it all in one day just to make sure you get your weight loss workout completed, try this full body circuit workout!

Advanced Weight Loss Workouts

When you begin to feel more comfortable in your workout skin, you can start to focus more on so-called problem areas and challenge yourself. Advanced weight loss workouts should be more intense to help you shed those last few pesky pounds, or tighten that remaining flab under the arms.

[When your belly is the last place you need to lose, turn to advanced ab workouts like swimming.]

It doesn’t take long for muscles to adapt to a certain workout regimen, which is why it’s so important to keep your muscles guessing during weight loss workouts. Instead of relying on the same old workout equipment to achieve your goals, try something different to tone those biceps or tighten thigh muscles.

If you’re close to reaching your weight loss goal then focus your advanced weight loss workouts on targeted muscle groups for greater definition. Divide your workouts into upper body workouts and everything else, or cardio one day then strength training the next. Experiment with alternative exercises so you’ll always be in the mood for exercise. The most difficult aspect of weight loss workouts is continuing to exercise once the weight has been lost.

Get more information on eating and exercising for weight loss by reading our review of the Fat Burning Furnace. And remember that weight loss is a lifestyle change, not a fad!

GUEST AUTHOR:
Vaclav Gregor

Well let’s first start with comparing different shapes and deciding on what body shape is the most attractive one.

My Trainer Said that I Have to Get Bigger to Have More Sex

Bullsh*t.

Everybody knows that women aren’t really attracted to skinny type of guys. But did you know that big bulky guys aren’t the sex magnet either?

That’s something huh?

According to recent UCLA study conducted by David Frederick, Ph.D. women prefer masculine and lean men over big bulky guys. Said in different way: Muscle definition matters more than muscle mass.

[You want her? Well, she wants her man lean and ripped, not oozing with muscles.]

Guys always think that just because certain amount of muscles is attractive, more muscles must be even more attractive, right? It would make sense. However, the reality is different.

This is why I think that taking steroids is a dumb decision. Not because it’s illegal, but because you will NOT become more attractive, quite the opposite. Researcher David Frederick said that the reason why are women more attracted to masculine and lean guys is because they feel intimidated by the big bulky dudes.

What Does the Attractive Body Shape Look Like?

Obviously spending hours a day, taking steroids and eating thousands of calories just for the sake of being bigger is not an answer.

Step one is to get lean. We all have six-pack abs and if you can’t see yours it’s just because you are just too fat. It’s been said that the best % of body fat for women is around 10%, however for men it’s around 5%, so go for cut down now!

Step two is to start working out and focusing on muscle gain. Well, I guess that is what you have been doing for a while, so that is nothing new to you, is it?

What might be new for you is the way you need to structure your workout. You see, not every shape you build is attractive.

And because your goal is to be more attractive to the opposite sex (and don’t tell it isn’t your goal you liar ) you have to work out in a very specific way.

Now pay close attention to this.

[Get rid of the excess fat and work your body so it's the body SHE (see above) wants!]

The most attractive shape is the shape that is shoulders, back and chest dominant. I will say it one more time. The most attractive shape is the shape that is shoulder, back and chest dominant. Yeas, shoulder and back are the most important muscle groups, not your bicep or forearm like every dude in the gym thinks.

Shoulders, Back and chest muscles

Shoulders are what make you look dominant and alpha. Shoulders are what make your biceps visible in the short sleeve shirt. Every suit is made with shoulders slightly bigger than usual.

Back is what brings your chest front. Back is what gives your posture calm, strong, dominant and confident look.

The third place belongs to chest muscle(s). This is important; you should not focus on chest at first. It belongs to the third place by all rights.

Chest is what everybody sees when you have your shirt on and even shirt off. Chest is what girls want to touch.

HOWEVER, if you don’t focus on shoulders and back at first then every work you do on your chest is lost! You just won’t look attractive.

Women consciously love a masculine chest, but on a subconscious level shoulders and back muscles are what make you look masculine and attractive.

Don’t focus on muscles that you see in the mirror like your bicep, do the contrary – train the muscles you don’t see in the mirror and that subconsciously triggers the “I want to have sex with him right now” response and what consciously makes you look more masculine. Yes, these are your back and shoulders.

I call this concept and order of muscles the Muscle Pyramid.

Don’t get me wrong, I don’t say train only these three muscle groups. NO, that’s not what I meant. What I want you to remember is that you should FOCUS on these three muscle groups and in THIS ORDER.

You aim for symmetry with your body, but symmetry in this case doesn’t mean you train all your muscles the same time, I know it’s sound counterintuitive, but we are so blind due to all the adverts and marketing, that we no longer no what is best for us.

Do what other guys do and you will get the results they have.

Do what successful guys do and you will become successful like them.

Look at models, actors and others you like who are in good shape, look closely at their posture especially shoulders and back, you will find out that they all probably train in the way I just described.

Big bulky bodybuilders are not the ones who get the girls, masculine and lean models who train in order of Muscle Pyramid are.

Written by Vaclav Gregor, Founder of Muscle Pyramid
www.musclepyramid.com

About the author:

Vaclav Gregor has a no-bullshit approach and says things as they are. Forget about taking supplements to BUILD MUSCLES. Forget about all the FAT LOSS products. Forget the conventional wisdom you hear all the time by marketing companies. Listen to what Vaclav Gregor has to say about developing a physical BODY that is ATTRACTIVE.

Check out Vaclav Gregor’s free reports here, which are all about the new style of building a better looking body that helps you attract more women.

When your goal is to tone muscles, specifically arm muscles, strength training exercises are your best bet! Strength, or resistance training is effective for improving strength and endurance while toning your muscles for a streamlined look.

[Which tool does Mrs. Obama use to keep her "guns" looking irresistible?!?]

When it comes to strength training though, you don’t have to rely solely on bodyweight exercises like pull ups or push  ups. We have a few must-have tools you can use to maximize your arm toning exercises any day of the week!

Arm Toning Tool #1 – STRETCH

If you don’t think stretching is a vital tool to your arm toning exercises, just try and finish your arm workout without stretching! Stretching will prepare your arm, chest, and back muscles for the movements required to complete each arm exercise on your list. Stretching before your workout is necessary if you’d like to stay injury-free and gain more flexibility in your arm and chest area.

Trying to perform arm toning exercises without stretching will lead muscle cramps and a limited range of motion. The only way to make sure your arms are getting the right workout for the results you desire is to dedicate 5 minutes to stretching before and after your arm toning exercises.

Arm Toning Tool #2 – DUMBBELLS

No arm toning workout is complete without at least a set or two of arm exercises using dumbbells. Dumbbell are free weights used to tone triceps, biceps, and other important arm muscles. Dumbbells are perfect for arm toning exercises because they are so tiny you take them just about anywhere. With dumbbells you no longer have to skip arm exercises because the gym is packed or closed.

Arm toning exercises with dumbbells allow each person to decide how much weight to use, and when its time to add more weights. Using dumbbells to tone arm muscles is easy; all you have to do is choose a few (no more than 3) arm exercises and do a few sets of 10-12 repetitions. When you feel as though the weight on your dumbbells is too low, simply get larger dumbbells or add more weight.

At a loss for dumbbells arm toning exercises? Consider these exercises for triceps!

Arm Toning Tool #3 – RESISTANCE BANDS

Resistance bands are the perfect tool for you ladies out there terrified of using weights to tone your arms. Resistance bands are cheap and you can toss it in your briefcase (do people still use briefcases?) and get your arms toned when you have a few minutes free. What’s even better about using resistance bands for arm toning exercises is that they come with more or less tension, so you can have a more challenging arm workout when you want it and a less challenging one when you don’t.

[Resistance bands come in different colors for more or less tension and longer and shorter to fit your exercise goals.]

Resistance bands, in addition to helping you tone your arms, will also help improve your balance and coordination–something that will make performing all exercises easier. You can maximize your arm toning exercises with resistance bands by targeting smaller muscles that don’t often get a complete workout with weights. You can also target specific muscle groups by creating resistance in every possible direction.

Resistance bands are handy because you can never have to skip arm toning exercises with them.

Arm Toning Tool #4 – BARBELLS

If you’re looking for a more balanced arm toning exercise, consider using a barbell. With its long solid rods, barbells help tone your body by targeting specific muscles that assist with arm movements and flexibility. Barbells are the go-to arm toning exercise equipment for weightlifters, powerlifters, or people like you just looking for more defined guns!

If you’re having a difficult time deciding which piece of equipment will best help you complete your arm toning exercises, consider that the barbells are more effective for working your major muscles–like the all-important bicep and tricep muscles. Barbells allow the weight you’re lifting to be spread more evenly so your strongest muscles are doing the work, but your smaller muscles are working harder to keep your body in balance while you perform arm toning exercises.

Arm Toning Tool #5 – CABLES

For those of you who thought that cable exercises are only for those looking to get super huge, think again. Using the different cable machines available at your local gym is an ideal way to maximize those arm toning exercises. Cables add variety to humdrum workout routines that don’t hold your attention. There are many different varieties of cable exercise machines available, attached to weights or free standing, so ask for a demonstration if you’re unsure.

[Cables can be used to complete (almost) any arm toning exercises you can complete with weights.]

Cables provide resistance for the muscle group being worked and they allow you to determine the resistance level and/or weight. Arm toning exercises using cables will give you an effective workout without worry about dropping weights and getting injured. Whether you enjoy hammer curls or pull downs, cable exercise machines are great for arm toning exercises.

Now that you have the tools to get gorgeous guns, read our review of The Truth About Six Pack Abs and see what you can do about that midsection!

The stomach area, it’s one area that every person I know frets about. Whether they need to lose 5 pounds or 50, my friends are always on a quest to find the perfect flat stomach exercises. But what exactly is the perfect flat stomach exercise?

[There are easier ways to get a flat stomach...trust us. And keep reading!]

The best flat stomach exercises ever are exercises that, when combined with a healthy diet, work all the areas around your midsection as well as your stomach. Simply doing 1,000 crunches each day won’t do the trick; you need well-rounded stomach exercises that focus on working all of those muscles…not just the ones you want to show off!

Flat Stomach Exercise #1–Captain’s Chair

The captain chair is a great flat stomach exercise because it allows you to increase your abdominal strength as well as tone the muscles. There are many different variations of stomach exercises that can be done on the Captain’s Chair, allowing you to get a complete abdominal workout.

The key to the Captain’s Chair without injury is to NEVER swing your legs or use momentum from swinging your legs to bring them inward. This will practically guarantee a back injury and no real results for your stomach. Keeping your knees bent during the captain’s chair make sure you keep focused on your abs rather than those hip flexors.

[The captain's chair is a great way to learn to control your stomach muscles while you tone them.]

A flat stomach is just steps away with the captain’s chair. Simply stand on the equipment with your back to the machine and hold the cushioned grips with your hands. Next, contract the abs in order to raise your legs & knees to your chest. Exhale as you lower your legs back to starting position. Do at least 2 sets with 15 repetitions.

Flat Stomach Exercise #2–Pelvic Thrust

I know that pelvic thrusts are the least favorite flat stomach exercises on the planet, but they are also very effective. When done correctly pelvic thrusts give your lower abdominal muscles a nice workout. The pelvic thrust is recommended because the lower abs are often the forgotten stepchild of all abdominal muscles. Most people focus so much on the “six pack abs” that they often forget about the part of the belly just south of the six pack.

To do pelvic thrusts, lie down on your back with your knees bent. Place your arms on the floor with the palm touching the floor and tighten your stomach muscles. BREATHE. Lift your pelvis straight up toward the sky while keeping the lower part of your back on the floor. Hold this position for a few seconds and then slowly lower yourself down to starting position. Do 2 sets of pelvic thrusts at least 3 times each week. Your repetitions should be no less than 10 and no more than 20 to get a flat stomach.

Flat Stomach Exercise #3–Swimming

Swimming for a flat stomach has the added benefit of being a great cardiovascular workout, which is a crucial step in weight loss. No matter how good or bad of a swimmer you are, hitting the pool for laps is one of the best flat stomach exercises you can do! To get the best possible stomach workout do the butterfly stroke, breast stroke, or back stroke as these moves work the stomach muscles most when done properly.

If you don’t swim that well but you still want an alternative flat stomach exercise, consider using a kick board. Lie on your back as if floating and hold the kick board to your chest for stability. Kick the water as hard as you can (without straining) for an awesome stomach exercise. Just make sure to keep your feet and legs close to the surface of the water to get the most effective flat stomach exercise.

Flat Stomach Exercise #4–Cardio

Ok so cardio isn’t exactly a specific exercise, but the truth is that there isn’t just one exercise that’ll give you a flat stomach. You can do tons of abdominal exercises to flatten that tummy, but as long as you have excess fat around your stomach it will never be totally flat. Choose any type of cardiovascular exercises that you want and perform it for at least 30 minutes each day, no less than 3 days per week.

To get a flat stomach you will first need to burn off the fat that’s hiding the flat, and that requires cardio. However as you burn with cardio, you should be toning with resistance training like the flat stomach exercises listed above. The good thing about cardio is that you can choose how you do it. Outdoorsy types will choose exercises like running, hiking, or speed walking while those who prefer mirrors and air conditioning will opt for elliptical machines, treadmills, or racquetball. Without a proper dose of cardio, your flat stomach dreams are way in the future…

Flat Stomach Exercise #5–The Crunch

Cardiovascular exercise is crucial to having a flat stomach, but abdominal crunches are a great way to tone the stomach muscles. This is the go-to exercise for people the world over with a belly fat surplus, the only problem is that crunches are the ONLY exercise most people do to flatten their stomachs. The reason the crunch is such an effective flat stomach exercise is because when done correctly, it uses the stomach muscles to raise your upper body off the ground. When done incorrectly, the abdominal crunch leaves you with a stiff neck and sore shoulders.

[Crunches are the best flat stomach exercises ever because when done correctly (as you can see) they work effectively and minimize injury.]

The crunch requires you to lay face up on the floor with your knees bent and your feet flat on the floor. Cross your arms over your chest or rest them at the base of your neck and tighten your stomach muscles to lift you off the ground. You should lift yourself until your shoulder blades are no longer touching the floor. Avoid getting dizzy by exhaling as you lift up and inhale as your shoulders return to the floor.

Crunches are also the best flat stomach exercise because there are tons of variations. You can do the reverse crunch, the oblique crunch, the ball crunch, the bicycle crunch, or even the vertical leg crunch just to name a few. The abdominal crunch allows you variation to avoid boredom and to work all the abdominal muscles for the best chance at the flat stomach you’ve always wanted.

Just remember that exercise alone won’t give you a flat stomach, it also requires the following:
1. Cardio
2. Flat Stomach Exercises
3. Healthy diet
4. Consistency

Get more tips and tricks for the stomach of your dreams by reading our review of The Truth About Six Pack Abs.

Just when you thought you’d seen, heard, and tried every diet on the market, out comes another product claiming to be “the strongest female fat burner” in the history of the world. With that kind of claim, who honestly wouldn’t be interested? As a natural born skeptic, it is my duty to raise an eyebrow at any product claiming to provide my weight-challenged friends with a quick fix. Let’s see if SlimQuick Extreme can back up those wild claims!

[Like Gizmo, SlimQuick extreme seems harmless...unless you're the rare overweight person not at risk of getting an obesity-related illness (or if you occasionally bathe your pets)!]

Keep reading to find out what we uncovered in our SlimQuick Extreme review.

What is SlimQuick Extreme?

SlimQuick Extreme, manufactured by SlimQuick Labs, is is a fat burning program that includes liquid gel pills, and a booklet full of exercise & training tips, as well as a sample diet.

What does SlimQuick Extreme Do?

SlimQuick Extreme claims that its pills are “engineered to attack” a woman’s fat. Put simply the main ingredients in SlimQuick Extreme–Sesamin, Tuber Fleeceflower, Pu-erh Tea & Loranthus–prevent fat from being stored in the body, and “encourages” the body to use its stored fat. The other main ingredient is hoodia gordonii, which acts as an appetite suppressant.

SlimQuick Extreme is supposed to help you burn fat by giving you more energy so you can exercise longer, and suppressing your appetite so you don’t overeat.

What is the SlimQuick Extreme Program?

The SlimQuick Extreme regimen consists of taking 2 servings (3 pills per serving!) of liquid gel pills. The first 3-pill serving is taken with 8 oz. of water before breakfast, which you need to eat if you have a chance at successful weight loss. Great breakfast ideas here! The second serving is taken 6 hours after the first dosage. You have to take SlimQuick Extreme with water on an empty stomach.

[SlimQuick Extreme is just under $40 per bottle...but how long will you have to take it?]

The SlimQuick Extreme pill box comes with a booklet that includes a sample diet, advice on exercise & nutrition, and an 8-week weight training program designed especially for women.

Does SlimQuick Extreme Work?

The makers of SlimQuick Extreme contend that their product has been proven to burn more than 5 times the calories burned during workouts. They also claim that the ingredients in SlimQuick Extreme are proven to increase the metabolism and reduce body fat by as much as 10%. The ingredient focuxanthin has been “shown in research” to reduce body weight by nearly 15%, so they say.

These claims are all made on the SlimQuick Extreme website, however they provide no information to back up these claims. The only proof that SlimQuick Extreme is effective for weight loss, is anecdotal evidence provided by “users” of SlimQuick Extreme. Shockingly enough, all of the reviews have a rating of excellent of very good. So we can’t say for sure that SlimQuick Extreme doesn’t work, but it contains many of the same ingredients as other diet products we don’t endorse.

[This ingredient list could be on the side of any other fat burning wonder pill on the market.]

Are There Any Side Effects To SlimQuick Extreme?

The makers of SlimQuick Extreme don’t come right out and say there are side effects to their product, however they strongly suggest you stop taking their product and talk with your doctor if any of the following symptoms occur: dizziness, tremors, nervousness, insomnia, headache or palpitations.

In addition to those side effects of SlimQuick, you should be “healthy overweight” just to take SlimQuick. This product is not recommended by the makers for pregnant women or women who are nursing, which makes sense. If however you have a risk of the following conditions OR are being treated for one or more of the following SlimQuick Labs says you should stay away from SlimQuick Extreme:

• High Blood Pressure
• Seizure Disorder
• Liver, Thyroid, or Psychiatric disease
• Diabetes
• Anemia
• Nervousness/Anxiety
• Depression
• Cardiac Arrythmias
• Stroke
• Difficulty Urinating (because of prostate enlargement)
• Pheochromacytoma

Should You Take SlimQuick Extreme?

Probably not, and definitely not if you have (or could have) any of the above-mentioned health issues. Rather than rely on pills to help you lose weight, consider cardio, strength training exercises, a healthy diet, and a calorie deficit. Armed with these tools, that fat is powerless against you.

The right way to lose weight is a proper diet and exercise. Read our review of The Truth About Six Pack Abs and get the truth from the mouth of a nutrition specialist!

All weight loss pills are not created equal. Some make you dizzy and give you a headache, while others simply make you regret spending hard earned cash on another failed weight loss attempt. It’s up to you to determine which side effects you can live with, and those you can’t.

[No matter how good you look, there's some embarrassment you just can't live down!]

Alli weight loss pill has been linked with moderate weight loss, which is a breath of fresh air. Unfortunately weight loss with Alli comes with lots of gross and scary side effects of which you may not be aware. Keep reading to find out what else you might get with Alli.

What You Should Know

Before taking Alli it’s important to know what impact it may have on any other medical conditions for which you are being treated. It is recommended that you talk to your doctor before taking Alli if you take any medicine to suppress your immune system because an Alli regimen will change when you take those pills. Other medical treatments and conditions your doctor should know about before beginning an Alli treatment program include:

• Blood thinners
• Diabetic medications
• Blood Pressure medications
• Thyroid medicine
• Other weight loss supplements
• Treatment for eating disorders
• Pregnancy
• Organ transplant

Any or all of these medications may cause harmful or unexpected interactions with Alli. Even though it is available over the counter, you should make an effort to speak with a doctor about health concerns prior to taking Alli.

[Cute packaging and celebrity endorsements don't change the potentially harmful and undoubtedly disgusting side effects of Alli.]

Alli Side Effects You Can Expect

Alli’s claim to fame is that it prevents your body from absorbing 25% of the fat you consume from food, which means your body is consuming less calories and less fat. That unabsorbed fat exits your body when you go take care of business on the toilet, and therein lies many of Alli’s most common side effects.

You may experience one or more side effects relating to changes in your bowel movement after beginning an Alli regimen. If any of these problems persist or have persisted for more than a day and get worse, call a doctor right away. You may have bowel movements more frequently on Alli, or have trouble controlling when you release your movements. Some Alli users have experienced an increased urgency to have a bowel movement in the first weeks of the Alli program.

Common Alli side effects experienced by at least 10% of users, include:

• Loose stools
• Oil or fat in the stool
• Diarrhea
• Gas accompanied by oily spots
• Gas with small amounts of stool
• Oil discharge on underwear or outer clothes
• Abdominal pain
• Sinus infection

Many of these common Alli side effects can be reduced (according to the manufacturer) by cutting down the amount of fat in your diet. When you eat a meal that is high in fat while on Alli, more of that fat remains in your digestive tract, which causes oily discharge and basic inability to control bowel movements. Each meal should contain less than 15 grams of fat in order to avoid the common side effects, however that is no guarantee these side effects won’t occur.

Serious Alli Side Effects

• Headaches or dizziness
• Jaundice skin or eyes
• Stomach pain
• Very dark urine or very light colored stool
• Irregular periods including cycle and flow
• Pain or distress in the rectum
• Kidney stones
• Gall bladder disease
• Allergic reactions such as a rash or hives, itching, swelling, and difficulty breathing or swallowing

Since Alli endorses a low calorie and low fat diet that includes regular exercise, weight loss will occur, but at what cost to your dignity? There are easier and cleaner ways to lose weight without wrecking your clothes and embarrassing yourself at work. There are too many embarrassing and potentially dangerous side effects to taking Alli for weight loss. Too many side effects for TFLA to recommend to anyone.

There are plenty of ways to lose weight, but they all include a healthy diet (with a calorie deficit) and regular exercise. Find out what your weight loss regimen is missing when you read our review of Eat Stop Eat.

Losing weight the right way means creating a calorie deficit, which means that while you can still eat pizza, cookies, and cupcakes, they won’t satisfy you in the same amount of calories as a real meal. Creating a calorie deficit that still leaves you satisfied and no longer hungry doesn’t have to be a 2-hour ordeal.

[Who says that eating right has to take all night? Quick meal ideas can give you all the flavor in half the time!]

There are lots of ways to make sure you body is getting the vitamins and nutrients it needs without sacrificing energy, but the easiest way is to make sure your list of quick meal ideas is always growing. They say variety is the spice of life, but variety is also the key to successful dieting. Grow your list of quick meal ideas (like the ones below) to make sure you always have time to eat right.

Mushroom Risotto

Prep time: 10 minutes      Cook time: 20 minutes
Serves: 4      Calories: 179 per serving

Ingredients
1 cup arborio rice
1 onion, chopped
2 portobello mushrooms, chopped
1.5 cups chicken broth (Swanson’s 99% fat free)
1.5 cups water
2 tbsp. olive oil

Directions: Combine broth and water in saucepan over medium heat. Heat oil in large skillet over medium-high heat. Toss in onion and cook 3 minutes or until tender. Add mushrooms, stir and cook for another 3 minutes. Stir in arborio rice and cook until rice becomes transparent, about 2 minutes. Add one ladle of broth-water mixture and stir. Allow arborio to cook until water is absorbed, add another ladle and repeat. It takes about 20 minutes of cook time and the entire saucepan of liquid before you have risotto.

Helpful Hint: Once you add arborio to skillet, put stove timer on 20 minutes. Your dish should be complete before time runs out!

Easy Veggie Stir Fry

Prep Time: 10 minutes     Cook Time: 15 minutes
Serves: 4     Calories: 224.5

Ingredients
1 bunch scallions, chopped
3 cups broccoli, chopped stalks & florets
1 red pepper, chopped
2 garlic cloves, diced
2 tsp. fresh ginger, grated
2 tbsp. soy sauce
2 limes, juiced
1 lemon, zested
2 tsp. brown sugar
2 tbsp. vegetable or peanut oil
salt & pepper to taste
1/4 cup chicken or vegetable broth
1 cup long-grain brown rice (cook as directed)

Directions: Mix together broth, soy sauce, lime juice, lemon zest, sugar until blended and set aside for later. Add oil to large saute pan or wok over high heat. When you notice the oil starting to swirl, add in broccoli stalks and florets. Cook for 3-5 minutes, constantly stirring and tossing broccoli. When broccoli is bright green, add in onion, red pepper, garlic, and ginger and continue to stir until vegetables reach desired tenderness. Pour soy sauce mixture over veggies in the pan or wok until everything is coated.

Helpful Hint: Create a calorie deficit with this quick meal idea by eliminating the brown rice and adding vegetables like asparagus, snow peas, or baby corn.

Quick Meal Bonanza!!

Coming up with quick meal ideas for lunch and dinner can be pretty easy, and with a little bit of creativity you can have quick meal ideas for every night of the week. All you need to do is rely on your knowledge of food and what you’ve learned here at The Fat Loss Authority.

[A quick meal that features lean fish and veggies is the perfect way to create a calorie deficit for fat loss!]

An easy way to come up with quick meal ideas and a calorie deficit is to choose a lean protein such as trout (black beans or tofu for my vegetarian friends) as the focus of your dish. When hunger hits and you just can’t wait, keep these lean proteins on your grocery list for an endless supply of quick meal ideas:

Chicken breast (boneless & skinless)
Turkey breast
Salmon
Lobster
Tuna
Shrimp
London broil
Lamb roast
Pork tenderloin
Tofu
Black beans
Navy beans
Pinto beans
Garbanzo beans (chickpeas)
Egg whites

The next thing you’ll need for quick meal ideas is vegetables. Make sure you always have vegetables on hand, fresh or frozen will do as long as you have them. Add one up of vegetables per person for a well balanced meal that will help you create the calorie deficit needed for weight loss.

Feeling bored? Take your time strolling the produce section and see what options are available to you. Produce options can vary by season, so keep your quick meal ideas list handy! Even if you think you don’t like vegetables, I’m sure you can find a few options to rotate in when you need to eat NOW. Choose old favorites like green beans, corn, peas, carrots, or broccoli. If you’re feeling adventurous, be bold and choose brussels sprouts, zucchini, cabbage, or eggplant.

I’ll bet you’re thinking that even with variety you’ll get bored, right?

[Quick meal ideas require loads of creativity. Grab some pork tenderloin and braised apples for a modern (and healthy) "pork chops & applesauce"!]

I highly doubt that will happen, especially when you realize that a variety of quick meal ideas can be created simply by adding different flavors to your dish. Consider fragrant herbs like rosemary, thyme, tarragon, marjoram, or basil to create regional or international dishes. Cayenne, paprika, cumin, and fennel have also been known to pack quite a flavorful punch to just about any dish.

Quick meal ideas are a lot easier than you think, and can be just the answer to your weight loss questions. Keep it simple with lean proteins and vegetables while you get used to eating less and making food instead of buying it, and you’ll start to feel that calorie deficit in no time.

Read our review of The Truth About Six Pack Abs to find out how to lose that unsightly belly fat and to get more information on nutrition. The more you know about food, the easier weight loss will be!

Much has been made recently over the controversial energy/alcoholic drink Four Loko. Some say it’s dangerous with deadly outcomes and other see it as a novel way to enjoy a weekend of libations. But like many things, I suspect the truth is somewhere in the middle.

[Four Loko is packed with caffeine, alcohol, and calories...NOT a formula for weight loss!]

Some universities have taken to banning Four Loko (Ramapo College, while other higher learning institutions like Harvard and Brandeis Universities have warned its students about Four Loko’s potential dangers. Let’s take a peek under the tab and find out exactly what makes Four Loko so troublesome to our youngsters.

What Is Four Loko?

Put simply, Four Loko is a combo drink with both alcohol and caffeine–think along the lines of those Red Bull-vodka cocktails doing the club circuit a few years ago. Available in 23.5 ounce cans that come in 8 flavors, Four Loko looks more like soda than alcohol in its brightly colored can and graphic prints.

[Making sure you love Four Loko: colorful cans, sugary flavors like watermelon & blue raspberry, and cheap as can be at $2.50 per 660 calories!]

So far, doesn’t sound so bad, right? Well that’s just the basics of what you need to know about Four Loko.

What’s In It?

Four Loko contains as much as 12% alcohol by volume in those 23.5 ounce cans. In states with stricter alcohol regulations like Indiana, Four Loko has as little as 6% alcohol by volume. In addition to the alcohol in this drink, it also has the same caffeine content as drinking a tall coffee from Starbucks!

Available in a variety of flavors, we cannot talk about Four Loko without talking about the amount of sugar and chemical dyes this drink contains. One can of this alcoholic beverage and you’ll be longing for a simple glass of white wine or a regular cocktail. One serving of Four Loko contains 60 grams of sugar, 660 calories, and 65 grams of carbohydrates!

In addition to sugar and artificial colors and flavors, Four Loko’s name comes from the drinks four major ingredients: taurine, caffeine, guarana, and alcohol of course.

Why It’s Bad

As tasty as college students and binge drinkers the world over may find Four Loko, consider how quickly one night of drinking will begin to impact your physical appearance. Let’s say you and some pals get together for a quick dinner before heading to your local watering hole. That dinner will probably cost you about 500 calories on top of what you ate for breakfast and lunch.

After 5 cans of Four Loko you’ll have consumed 3,300 calories! Drinking that many calories makes it pretty difficult to maintain the calorie deficit needed for successful weight loss. Just consider how hard you push at the gym after a particularly indulgent meal that’s probably 700 or 800 calories before you start knocking back cans of Four Loko like it’s a can of diet soda.

[Keg stands are probably a healthier way to get your booze than Four Loko, and has less calories!]

Perhaps the biggest controversy surrounding Four Loko has to do with mixing depressants like alcohol with stimulants like caffeine, taurine and guarana. Fortunately the combination of those factors has very little impact on you reaching your weight loss goals compared to merely consuming what Harvard University Health Services administrator called, “badness in a can”.

It’s also important to note the effects that drinking Four Loko will have on your ability to do what you need to lose weight and keep it off. Too much caffeine leaves you feeling dehydrated, moreso after a night of pounding back nothing but caffeine-alcohol hybrid drinks. When your body has ingested too much caffeine you may experience muscle cramping and headaches, which will make it difficult if not impossible to perform exercises the next day.

What To Do

Because Four Loko is 660 empty calories packed with sugar and carbs, you should decide if this drink is the way you want to reward yourself for eating properly and working out regularly. Another factor, arguably more important, is how much work will you have to do just work off a single can of Four Loko. That’s probably the hardest part because from what I hear, very few people drink just one of these concoctions.

Just so you have an idea of how much work is required to burn the calories in Four Loko, we’ve put together a list of common activities and how long you have to do them to come close to burning off Four Loko.

• Fast bicycling at 13 miles an hour will burn exactly 660 calories in 1 hour.
• One hour of racquetball burns 600 calories.
• One hour of hill climbing burns 480 calories.
• Playing tennis for 1 hour will burn 420 calories.
• Sitting for one hour burns 100 calories.

That’s a lot of work to make sure you don’t turn that Freshman 15 into the Freshman 50! High calorie drinks like this are horrible in general, but if you’re trying to lose weight these empty calories will make up for any calorie deficit you create by decreasing your portion sizes.

Get more information on how to eat (and drink) to lose weight by reading our review of The Diet Solution Program. A successful dieter is a well-informed dieter!

The idea of a flat stomach is so appealing to us that we’re willing to wear garbage bags and do thousands of crunches if there’s even the smallest chance that it’ll give us the midsection we’ve always wanted.

[Toned and flat tummies require hardwork...and eating smaller portions.]

The bad news is that it takes more than exercise to flatten any stomach. The good news is that exercise combined with eating smaller portions will tone and flatten your stomach. Are you willing to put in the work required for a positive outcome? If so, keep reading for 6 stomach exercises that will give your gut a good workout!

Basic Crunch

Plenty of exercise gurus have negative things to say about the classic crunch, but when done correctly this is a great way to burn and tone your upper abdominal area.

Lie on your back in the sit up position with your hands crossed on your chest. Bend your knees so they’re in a 90 degree angle, keeping your feet flat on the floor. Exhale as you lift your shoulders off the floor using your stomach muscles as best you can. Inhale as you make your way back down to the floor, lightly touching your shoulders to the floor. Repeat at least 10 repetitions per set.

Remember to keep your abdominal muscles tight throughout your workout and exhale up and inhale down for the most effective way to flatten your stomach.

Reverse Crunch-Up

Start the reverse crunch up by lying on your back on the floor and placing your hands palms down next to your hips. Lift your legs in the air with your feet facing the wall and knees bent. Your legs should be in the basic crunch position, only in the air.

Lower your knees to your chest and raise your butt off the ground, using your abdominal muscles. Keep your stomach muscles tight as you complete each rep of the reverse crunch up. Breathe out as you lower your knees and breathe in as you return to starting position. Protect your back during the reverse crunch up by NOT swinging your legs. The point of this exercise is to work your stomach muscles, not your legs.

[Reverse crunch ups flatten your lower abs when done frequently and correctly.]

For best results do 3 to 4 sets of 20 repetitions. With the right diet, your lower abs could be ready for beach season before sweater season is over!

Oblique Crunch Up

If you’re tired of those hellish love handles making it difficult to wear fitted clothes or if you’d like to slouch without belly rolls, you could use a few reps of the oblique crunch ups. Working on your obliques will help shed a few inches around the midsection, something I’m sure we could all use.

Start in the Basic Crunch position on your back with your feet flat on the floor. Place your left ankle across your right knee and place left hand next to your hip while you place your left hand on the side of your head. Using your stomach muscles lift and twist your body up until your right elbow is nearly touching your left knee. Exhale on your way up and inhale as you lower your shoulders back to the floor.

Do a minimum of 3 sets of oblique crunch ups, resting in between. Your athletic ability and how much flattening your stomach requires will determine how many reps you perform. Each set should be a minimum of 15 repetitions and as many as 30. Push yourself to reach your exercise goals, but listen when your body is in pain.

The Bicycle

The bicycle is both my favorite and most hated flat stomach exercise. It’s my favorite because it works well and probably more important, I feel like I’m getting a good tummy workout. I hate it because its so effective and sometimes difficult that it makes me feel like a legless pig struggling for stability! Luckily for me (and you) the only thing that matters is that IT WORKS!

Begin the bicycle with your back flat on the floor and your hands behind your head for support. Your legs will be slightly bent in the air so they can perform the bicycle pedaling movements. Straighten your right leg out to a 45-degree angle, at the same time turn your upper body so that the left elbow is attempting to touch the right knee. Return to starting position and perform the same moves on the other side.

[Performing the bicycle correctly is essential for a flat tummy not to mention avoiding back injuries!]

When your elbow moves toward your knee you should be exhaling. In between that movement you should inhale. Do 3 sets of the bicycle, performing 20 repetitions so that you work out each side evenly.

Cardio

That’s right, in order to properly flatten your stomach you need to have both strength training as well as aerobic exercise. The stomach exercises above will help tone and tighten your ab muscles, but what about the extra fat covering up that hidden six-pack?

That’s where aerobic exercise comes in. It is impossible to get a flat stomach without a regular dose of cardo exercise and that’s just something we all have to learn and accept. Cardio helps your body burn calories and fat over every inch of your body, belly included. No matter how many reps of flat stomach exercises you do will make a difference if you choose to skip the fat burning stage in the weight loss process.

If your body isn’t quite ready for a 30 minute run, consider a rigorous walk or lengthy bike ride. Pick your aerobic poison and start melting away the fat that’s shielding your hard-earned belly from the spotlight. Get the flat stomach you want by running or walking on the treadmill, elliptical machines, or exercise bikes. Go dancing or tighten your tummy by doing laps at the local pool. Whatever your exercise routine, don’t forget the importance of cardio to achieving a flatter stomach.

Stretching

Ok so stretching isn’t exactly an exercise, but it is an essential part of any exercise regimen. Stretching helps warm up your muscles prior to exercise to prevent muscle strains, sprains, tears as well as back injuries. In addition, stretching helps improve flexibility which helps you perform your exercises correctly and improves sexual performance. Stretching also improves the blood and nutrient supply to muscles, which decreases muscle soreness after a gruesome workout.

Aside from doing all those things, you’ll be happy to know that stretching for about 10 minutes burns 27 calories. Not much to write home about I know, but you get all those benefits PLUS you burn an additional 27 calories! Over the course of a year of regular physical activity you could burn nearly 3 pounds of fat by stretching. Imagine losing 3 pounds of belly fat just from stretching!

Think of stretching as an added benefit to your fitness routine. You can improve flexibility and avoid injury while burning a little bit more. More than that however, stretching is crucial to weight loss of any kind because it allows you to keep your body in the condition that allows you to keep exercising for weight loss.

Find out what more you could be doing to flatten those abs by reading a review of The Truth About Six Pack Abs here. You’ll get proper information on nutrition and exercise, which we think is the key to successful weight loss.

All over the ab world, abdominal machines get a bad rap. “They’re ineffective” people say, or “my abs look no different than when I started” disappointed customers complain. Some complaints about some ab machines on the market are legitimate, but machine alone cannot turn love handles into six pack abs.

[Abs such as these require daily alternative exercise, including gym, tan, laundry, and fist pumping.]

But using an ab machine to supplement your abdominal workout isn’t a bad idea–especially if you have an ab machine collecting dust in some nether region of your home.

Whether your weight loss goal is to slim your midsection or develop abs to show off, you must understand that one machine won’t do the trick. You need to work every aspect of your core to burn fat and build muscle in your abdominal region.

Bosu Ball

This stability ball is a great core exercise that your ab muscles will appreciate. No matter which side of the ball you use, your need to remain stable will force your core to work harder and thus giving your abs a workout to complain about in the morning!

The Bosu Ball allows you to focus on stability, an important factor in preventing injury and improving performance, with your ab workout as a bonus. You shouldn’t, however, stand on the ball for 20 minutes a day and call it your ab workout.

[Use your Bosu Ball as an alternative way to do your plank exercises (see below) and firm that belly!]

Use this in addition to other exercises that work your abdominal muscles. Remember that a slimmer midsection requires working out all muscles equally.

Treadmill

If this isn’t your first weight loss rodeo you probably have at least 2 (maybe 4 or 5) pieces of workout equipment propping your computer or doing dinner table duty. It’s okay, we’ve all succumbed to those infomercials where everyone is thin and happy all because of recent weight loss due to the magic machine. The important thing is that now that we know better, we can put those machines to use for a higher purpose. You!

[Treadmills are great for abs because they work out every muscle without "feeling the burn" in a specific region. Burning all over is better than burning in one spot!]

Dust off that treadmill and place it in front of the television or turn on some tunes and work those abs. Unlike the promises made by ab machine salesmen, your treadmill will help you burn fat all over your body. Ab-only machines simply work to strengthen your abdominal muscles, which is great if your goal is to tone your belly. If you still need to burn while you strengthen, walking or jogging on the treadmill help.

When it comes to working the abs, most of us need all the help we can get!

Elliptical Machines

Personally I am a fan of elliptical machines. They allow you to do cardio without doing too much damage to your knees. If you already have an abdominal workout that targets all three abdominal regions, use that elliptical that haunts you at the gym or in your home to help burn additional fat.

Because many elliptical machines have multiple settings, you can switch up your workout to help you keep it fresh while you feel the burn! If you have a long way to go before you get the midsection you’ve always wanted, don’t underestimate the importance of cardio to your goal.

Getting the abs you want requires regular physical activity and eating less. Regardless of your abdominal goals, you need a steady combination of strength training and cardio exercise. The goal is to burn fat and build muscle for abs you don’t mind the whole world staring at with envy!

Floor

Lots of people have given good old-fashioned sit ups and crunches the boot, but I say we should remember how effective our old friends have been. If you’ve never had a moment of weakness and purchased a too-expensive workout machine, look to your floor to help get your belly in proper shape.

Plank: Lay on your stomach with your forearms on the floor, pointing straight ahead. Make sure your feet are touching. Lift yourself up on your toes and forearms, taking care to keep yourself straight. Hold the position for as long as you can, starting with 20 seconds and increasing as you build strength.

Bicycle Crunches: Start on your back with your hands behind your ears and your legs bent. Lift your feet straight up so your legs are in a 90 degree angle. Do crunches and move your legs as though you’re riding a bicycle, touching your right elbow to your left knee and your left elbow to your right knee. Start with 2 sets of 10 repetitions.

[Maintaining the proper starting position is essential when performing abdominal exercises on the floor to avoid injury and work those abs!]

Remember: KEEP BREATHING!

Find out how you can maximize your diet for spectacular abs by reading our review of The Diet Solution Program, created by Isabel De Los Rios.

It’s bad enough that you need to lose weight and you feel self-conscious about it all the time, but expecting you to go to the gym and let everyone see you struggle through a workout? I think not!

[It may feel like it, but everyone isn't staring at you when you go to the gym! Promise.]

If this kind of sentiment is keeping you at home and afraid to exercise in front of others, it’s probably preventing you from achieving your weight loss goals. By the time this article is over, you’ll have 5 circuit training exercises you can do in the comfort of your own home.

What IS Circuit Training?

Simply put, circuit training is an intense workout featuring both cardio and strength training. The exercises are completed back to back in quick bursts, alternating between aerobic and strength training to target different muscle groups.

Circuit training works because you need to stop for breaks because you aren’t simply tiring one muscle group out and moving on to the next. One “circuit” is completed when you have completed all exercises in your circuit training workout.

What You’ll Need

The convenient part about a gym workout is that all you need to bring is water and a towel. At home however, you’ll need to channel your inner McGuyver to get a full circuit training workout. Set up each exercise in a different spot around a circle so that you can have an effective workout right at home.

[This is a good idea for how to set up your circuit training area in the living room, basement or backyard.]

1. You’ll need 2 free weights or dumbbells for some of the resistance exercises.
2. A weight bench or sturdy table should be handy in the “circuit training area” of your home.
3. An exercise bike or jump rope for aerobic training.

Get It Done!!!

Now that you have everything you need, including water and a towel, it’s time to run through the circuit exercises to get you started. One full circuit consists of completing each of the following exercises. Remember, this isn’t a race. Take the time to do the movements correctly and breathe while you workout.

Begin with small weights that you can complete the circuit with. Don’t allow your ego to force you to use weights that are too heavy and quit before you’ve finished one circuit. Slow and steady still gets the job done!

1. Squats (10-15 reps)
2. Jump rope or jog in place (60 seconds)
3. Lunges (10-12 reps) Weights are optional for a more productive workout.
4. Jump rope or jog in place (60 seconds)
5. Chess presses on a weight bench (10 reps)
6. Jump rope or jog in place (60 seconds)
7. Bent over rows using weight bench or table (10-15 reps)

It doesn’t look like much on paper, but these circuit training exercises will help you burn fat and build muscle for a healthy new you.

[Be sure to inhale as you go up and exhale as you push through the squat. Breathing is key in circuit training.]

It’s important for beginners to take a few seconds, as much as 30 seconds if needed in between each different exercise. If you don’t feel as though you need a break in between exercises, be sure to take a 2 minute break between circuits.

[Grab a picnic or work bench and do 10-15 repetitions on each arm. Done and DONE!]

If this seems too easy for you, think again. These circuit training exercises will help you lose fat and tone muscle, but only if you do them enough. A complete workout should consist of about 2 circuits for beginners who are out of shape.

For those of you who do get some form of exercise on a regular basis, you should do 4 or more circuits so that you get at least 20-30 minutes of physical activity. As you get more comfortable with this circuit you can increase the number of exercises you complete or add additional weight to your strength training exercises.

After a few weeks of circuit training at home, you may feel adventurous and ready to hit the gym. If so, you should read our review of Turbulence Training to help you get the most effective workout imaginable!

It seems lately that every celebrity, young and old, is extolling the benefits of the P90X workout program. This program has purportedly helped Usher keep his dance grooves moving, while Taylor Lautner swears P90X allowed him to bare his totally buff chest in those vampire flicks. The real question is, can P90X help you pursue your weight loss goals?

[Lautner credits P90X for his buff bod....are these results you could live with? 'Cause I totally can!]

What IS p90X?

P90X, also known as Power 90 Extreme, is a weight loss program designed for home use. The claim made by P90X creator Tony Horton is that this weight loss program will improve overall physical fitness in…90 days! Sounds good, right?

Well many things sound good, but with a combination of stretching, cardio, yoga, and strength training, P90X will surely get you fit. Their additional focus on nutrition and diet had me intrigued enough to keep digging.

With a slogan like “regular to ripped in just 90 days”, you can be sure hundreds of celebs all over the globe go to this quick fat loss program.

What’s GOOD?

What’s good about P90X is that the workout plan consists of 12 different exercise regimens, allowing you to target all problem areas without getting bored.

Their theory of muscle confusion was especially interesting, and I think every dieter who has rushed home from the gym only to discover the scale says the same thing it said 3 weeks ago, will agree. Muscle confusion means doing a bunch of different exercises throughout each workout routine to keep your muscles multi-tasking, and therefore confused and unable to get used to the workout movements.

The best thing about this ultra rigorous weight loss program is that each video features a variety of exercise models performing each exercise in varying degrees of difficulty. This allows practically all users to follow the exercise regimen as instructed.

P90X is a fitness program that those who need a very strict diet plan to follow for weight loss. The 90-day program comes with the exercise DVDs, a nutrition guide, calendar, and a fitness plan to make sure you have all the tools you need to get healthy and in shape.

With a (90 day) money back guarantee, it sounds worth a shot.

[For many celebrities this logo can take them from 'has-been' to 'comeback kid', but is it the weight loss program for you?]

What’s Not-So-GOOD?

While P90X and its celebrity endorsers have me sold in the physical and some nutritional aspects of this weight loss program, the price seems made for the rich. With 3 payments of $40 each plus shipping and handling, your bill will be about $140. It’s true that’s a small price to pay for great health and a rockin’ bod, but you still need other exercise equipment to complete the DVDs.

Phase 1 of the nutrition program focuses on high protein and low carbs to emphasize how carbs affect energy level, and that’s a good thing. I just think it encourages that ‘Atkins’ frame of mind.

P90X requires users to workout 6 days each week, resting only one day. Millions of users swear by its effectiveness so who am I to question this wisdom, but it does seem a lot to ask of someone with problems getting motivated to workout.

Again, the cost. With dumbbells, resistance ropes, and a pull up bar plus the costs of protein bars ($23.95), recovery formula ($45.95) and multivitamins ($42.95), this program costs well over $300. Awesome if you have a celebrity bank account, less awesome if you’re on a budget.

This isn’t a negative per se, but P90X is a VERY strenuous workout….VERY. If you are extremely out of shape and that means out of shape, not just overweight, you should take it easy during the first few weeks. If you have injuries or weight-related health problems ask your physician how to ease into P90X.

The Verdict

Well celebrities swear by anything that helps them look good on stage, in a particular role, in a specific outfit, or even on a list of Hollywood fashion disasters, so how can we really trust them?

Usher looks great. Pink looks great. Sheryl Crow looks great. Matt Diaz of the Braves looks great. And everybody knows how great Ashton & Demi looks so do we really need to say whether or not P90X works?

[Results are never typical for these weight loss programs, but these photos have you picturing yourself looking a feeling a whole lot better...right?]

Of course we do. The program is incredibly promising. If you can survive the first couple of weeks of this intense weight loss program, you will quite probably witness a noticeable change in your overall health and appearance. Sure the cost is definitely something to think about, but the nutritional supplements are totally optional…and you have the expert weight loss wisdom of TFLA to help you with all food related quandries!

Tony Horton motivates, and sometimes infuriates you throughout all 12 DVDs. Sometimes his love of this intense workout is maddening, but when you need motivation Tony is the guy to get you pumped up to the finish line. Click here for more information on P90X weight loss program.

If you feel the need to compare and contrast weight loss programs, check out our fat loss review of the Fat Burning Furnace.

With the opening of his new movie “The Town” and the revelation of his new totally toned physique, everyone is buzzing about Ben Affleck…and his abs.

[Ben Affleck traded up his trademark lean physique for a toned and buff bod in The Town]

While it’s true we are used to seeing Big Ben looking toned and healthy, he really did a little bit extra to take on the role of buff bank robber Doug MacRay. Unlike his work in Daredevil, Ben’s physique in The Town required a lot of work to his core….a lot!

You can get your abs in shape like Affleck, although maybe not as quickly, with these ab exercises.

Leg Raises

One way to work your core and build muscle is leg raises. Properly executed leg raises requires you to use your core to lift yourself up, think of it as a backwards pull up.

You’ll need a flat surface such as a chair or floor to sit on for these. Sit on the edge of a chair or bench with your legs crossed at the ankles. You can leave them uncrossed if you’re too macho, but crossed provides greater control and decreases the opportunities for you to injure yourself. Place your arms at your sides, or underneath your butt. Remember this is an abdominal exercise so you won’t be using your hands.

[Grab a chair, bench, or grab some carpet and let leg raises help you get the abs you've always wanted.]

Using your ab muscles, slowly raise your legs up until your butt is no longer touching the ground and then slowly lower yourself back down. Do 2 sets with anywhere from 15-20 repetitions for get your abs in Affleck shape!

Pull Ups

As much as we all hated doing pull ups in gym class, there’s a reason our sweat suit-clad teachers challenged us to do them. They strengthen your core and help you avoid pesky back injuries that’ll sideline you and your weight loss goals. Affleck was so serious about his abs for The Town that he has one put up in his trailer. Now that’s ab dedication.

Whether you buy a door frame pull up bar, or head to your local gym or park, pull ups are a great core exercise to add to any workout regimen. If your core isn’t quite strong enough for a full pull up, use a chair or a foot stool until your abs are strong enough to do the work for you!

Place your hands on the bar, palms facing you or away from you–I think palms facing you is the best way but decide for yourself. Don’t forget to keep your core tight throughout the repetitions so your abdominal muscles get the most from your workout. Start with 3 sets of 5-10 repetitions, and increase when you’re ready.

Crunches

Ahhh, the crunch. Many workout gurus are divided on the actual effectiveness of the abdominal crunch, but I happen to believe that when done correctly crunches can give you abs worth showing off. Just ask Affleck.

Rumor has it that Ben Affleck did circuit-like exercises targeting his mid-section, including different variations of the abdominal crunch.

Vertical: Vertical crunches are simple and effective, and if done properly won’t leave your back aching for days on end. Lie on the floor with your hands behind your head, as you would for traditional crunches. Cross your legs at the ankle and lift them in the air, leaving your knees slightly bent.

Using your abdominal muscles, raise your head toward your knees (extra points for touching your knee!) and slowly come back down to the starting position. Begin with 2 sets of 15 repetitions, every other day.

Remember: exhale on the way up, inhale on the way down! Breathing is key to effective abdominal exercises.

You can also do a wide variety of crunches using an exercise ball, including side-to-side crunches and bicycle crunches.

Captain’s Chair

You’ll have to hit your local gym for this ab blasting exercise, but it will definitely be worth the effort. Hold your arms in position, holding onto the hand bars with your legs hanging down. Keep your abdominal tight and slowly lift your knees inward to your chest and bring them back down slowly.

[Make sure you begin each repetition in this position to maximize your ab workout and avoid injury.]

When you start this abdominal exercise, aim to complete 2 sets. Each set should contain at least 15 repetitions. As you feel more comfortable, increase or decrease sets and reps as you deem necessary.

[Step 2 of the Captain's Chair: squeeze ab muscles to bring legs in and slowly bring back down. Now...repeat!]

Nutrition

In addition to relentless effort, Affleck abs requires a healthy diet filled with fruits, vegetables, and lean proteins. Whether you need to just burn fat from your abs, or build core muscles from scratch, the key is eating healthy and eating to lose weight.

The kind of toned physique donned by Big Ben in The Town requires a commitment to regular physical activity as well as to eating right. Without both parts of the fitness equation, you’ll have Affleck abs, but they’ll be so buried beneath the fat that only you will know about it!

See if Mike Geary can help you get fab abs like Affleck by reading our review of his ab program, The Truth About Six Pack Abs.

In my last post I talked about the best six pack exercise. I thought it was necessary to give you a six pack abs diet to go along with that since it is equally as important for your success.

[To get abs like these, you need to have focus. I could focus on these abs all day!]

Keep reading for the best six pack abs diet to get this stomach…

The thing about diets is that they are boring, bland, and monotonous. Salad, steamed broccoli, grilled chicken breast, ya-da, ya-da, ya-da.

Calorie counting is the best way to go to lose belly fat, however, usually low calorie means low taste.

This makes it really hard to stick to. Sooooo, I will help you get past that by giving you a diet plan that will follow the guidelines to lose belly fat and keep you interested enough to enjoy every bite!

The main reason it is hard to have a six pack abs diet you enjoy is because most things that add flavor add plenty of calories with it. You can cook lots of veggies but if you douse them in cream sauce or some other calorie dense sauce you will get the vitamins and nutrients from the vegetables but you won’t be losing any fat.

Plain vegetables aren't delicious

There are ways to add flavor without going over your calorie limit for the day. These flavors can be mixed and matched or used solo. They always add pizzazz to a plate and help you enjoy eating your six pack abs diet food.

Balsamic Vineagar

The first thing I like to add to my food is balsamic vinaigre. This is a musky vinaigre that is great on meats, veggies, pasta, and salads.

My favorite way to use balsamic vinaigre is on my steaks. It really brings out the other flavors in the marinade and goes well with the flavor of beef.

Balsamic vinaigre is calorie free as is any other vinaigre.

Lemon and Lime

In mexican cooking, lime juice is a staple of flavoring for many of their dishes. It can make beef, chicken, seafood, and soups taste delicious without adding calories.

Lemon can be used just like lime but it has a less ethnic taste. I like to add lemon juice to fat free chicken broth and spice it up for a low calorie sauce for my Chicken Limone Pasta (whole wheat, of course!)

Herbs

The most diverse way to add flavor without adding calories for your six pack abs diet is through good use of herbs and spices. None of these have any calories and they all give such a unique taste. Fresh is best but dried will do the trick.

My list of favorites are basil, oregano, cilantro, cumin, red pepper(spicy!), paprika, and mint.

Get creative and the possibilities are endless!

Mustards

There are so many different mustards out there! Take a walk down the condiment aisle. As long as the mustard is no or low calorie it is a good choice for flavor in your six pack abs diet.

I like to use the creamy dijon in place of my mayonnaise for potato salads, sandwiches, and more. Spicy mustards are great for pork loin roasts.

Other great choices for low calorie flavor are worchestershire sauce and low sodium soy sauce.

A regular six pack abs diet would consist of plenty of vegetables, lean meats, legumes, whole grains, and low fat dairy but with these flavorful additions to your diet will be an amazing culinary experience and help you stick with a low calorie diet.

Before you know it you’ll see that six pack peeking out from behind the fat!

For a really good diet and exercise program that is guaranteed to help you get those six pack abs, check out our review of The Truth About Abs.

When it comes to exercise, this is the question we get the most at TFLA:

“What is the best six pack exercise that I can do in a short amount of time that will get me results?”

I don’t want to discourage anyone, but a six pack is one of the last things you achieve during your quest for a fit body. The stomach is the most difficult place to lose fat, and usually the last place for both men and women.

But it can be achieved and you will LOVE having a six pack. The sense of accomplishment along with the swiveling heads at the beach are well worth the effort.

[Now, I know you are all dying to get a six pack like this guy! The wonders of a magic marker, eh? I'm thinking this guy drank a little too many six packs.]

To read more about the best six pack exercise keep reading…

High Intensity Interval Training, or HIIT, has been proven in numerous studies to burn virtually pure body fat. To put this into effect in your six pack exercise routine, you can choose from a variety of methods.

There is the Tabata Method, which is brutally intense but very effective. It is used by athletes all over the world to shed body fat and increase the aerobic capacity, not to mention boost your metabolism through the roof!  This is a 4 minute workout of 20 seconds of cardio as hard as you can go followed by a 10 second rest repeated eight times.

If you can’t handle the Tabata Method just follow a simple rule of having atleast a third of your exercise in high intensity. So if you jog for 2 minutes you must sprint for one minute and keep that cycle going for the rest of your six pack exercise workout.

Complex Bodyweight Exercises for Six Pack Exercise

Are you currently doing any bodyweight exercises in your strength routine? Can you spruce things up by making them a little more complex? What do I mean complex?

Don’t worry. I don’t want you to be thinking too hard during your workout. What I mean by complex is a move that uses more than one muscle group to perform.

A good example of this would be the squat. An even better example would be a squat thrust.

By using more than one muscle group in your strength training you are burning more calories and engaging your core during the entire workout.

Take our example: the squat thrust.

When you squat, you should be engaging your abs when you go down, when you thrust the weights up, and when you come back up. If you’ve done the six pack exercise workout right, with little rest between sets, you will feel the slight burn in your abdominals.

The 5 Minute Six Pack Exercise

Thousands of sit ups are not needed for your six pack exercise. In fact, it wouldn’t help you at all. All the exercise you need to spend focusing on your abdominals is five minutes a day, three to four days a week.

It's always good to have something to work towards. You never know, you could be the next Mr. Universe!

You should also incorporate moves that will work ALL the muscles in your core, not just the upper abs, which is what thousands of sit ups would do. If you want the whole six pack you have to work the whole six pack.

Here is a good example of a quick 5 minute six pack exercise:

Hanging leg raises- 3 sets of 20 reps

Bicycles- 3 sets of 30 reps

Plank Twists- 2 sets of 20 on each side

Jack knife- 3 sets of 20 reps

This six pack exercise works the upper, lower, and transverse abs. It also works the obliques.

For more great information on how to achieve your six pack abs, see our review of  The Truth About Abs.