Hey there old friend, it’s me! I’m your special spare tire that you love so much. After all that eating and loafing we’ve done, I’m feeling really, really good right now. I really enjoy hanging out with you. All your friends stare at me, so I think they like me too. Actually, you need to think about getting some bigger clothes: there’s a really nice plus size shop downtown.

At the rate you’re going, I’m planning on expanding quite a bit. Y’know, I really think that interval training stuff is B.S. I’m glad you think so too.

I have nightmares in which I’ve literally been belting off your body. I am uncomfortable with that. I feel a lot more comfortable while you do that traditional aerobic routine like yours: I get to relax and I like watching TV.

Actually, none of my buddies in your body mind you doing cardio at all, so go for it.

Hey. I think you’re doing the right thing by listening to that infomercial that said that resistance drills are ineffective against fat. Those super sets you tried a while back had me worried: I thought I was going to have to take a hike. Thanks for quitting.

I like it more now that you’re lifting your fork instead of weights. That’s helping us get along really well, so keep it up.

How is it that you got by without me, like in college and all that? You used to be able to go to the beach and show off your body… ha ha… not any more! It’s nice that you can stay with all your clothes on and spend more time inside snuggled on the couch watching TV eating all that junk food. I’m really enjoying this.

I like it even better how you’re drinking that beer and chowing down on barbeque while you’re hiding yourself in shame. Are you ashamed of me?

Friends forever, Belly Flab.

You think there’s no room in your day for a quick workout. Think again, I might have a solution for you. A ten minute break is all you’re going to have to find in order to get some fat reduction under way. The important thing is to decide on the most profitable movements to use that will get you the most bang for your buck. You’re going to find out that a quality routine can be done anywhere at any time even if you’re at home.

You don’t have to take an hour or longer for fat loss to be real in your life: that’s the old way of thinking. Now we know better. By the way all that zone stuff isn’t really valid either.

The truth is that you can burn fat without doing any cardiovascular routines at all. If you are willing to work harder for a shorter period of time, you get results that are a lot better than what you’d ever think.

Just look at your day and see where you can get ten minutes to do a quick fat burn and you’ll be on your way to a better body.

The theory behind fat-burning should be elementary: get your metabolic rate up and you can burn more calories in the same amount of time. Now I’m going to give you ten minutes of fitness that will help you reach your fitness goals.

Body weight series.

One: Prison squatting.
Two: The Push up.
Three: Pull ups or inverse body rowing.

For each of these movements, get at least ten reps accomplished.

Keep doing this for a ten minute period. Here’s a DB megaset you can try too. If you don’t have DBs, just use the body’s weight.

Again, you’ll be doing ten reps each without any breaks until you’ve completed the entire cycle.

One: DB splitting squat.
Two: Declining push up

Keep cycling through these until your ten minute period is exhausted.

It’s well known that targeting areas of the body for fat removal is a myth, right? Well, that’s what we used to think until this study came out of Australia. It turns out that training using intervals will target your abdominal flab directly. This means that if you are going to shrink the size of your waist you’ll need to stop wasting all your time on crunches and situps and then take up the interval approach to exercise.

Interval training coincidentally offers the additional benefits of giving you time back to your life because you don’t have to spend as much time working out with intervals as you did doing traditional cardio. The research I’m telling you about took some people doing twenty minutes of intervals three times a week and others who did forty minutes of traditional aerobic exercises three times a week.

The entire program spanned a fifteen week period. When it was all over, the group that did intervals was the one that showed some fat loss, especially around the stomach area.

So what this study did is inject targeted training back into the mix, only that to target your abdominals you have to do interval workouts.

Of course, this isn’t really what anyone was talking about when they were speaking of spot reductions. Intervals just happen to be the best technique of reducing flab all over the body: it just so happens it has a targeting effect in the abs.

Now when we say that targeted fat burning provides no benefit we mean that movements like crunches aren’t going to get the job done.

One scientist looked at tennis players who use one arm far more than the other. The theory was that the extra workout would target the one arm for fat burn because it worked more. The study concluded that there was not fat benefit to the arm that worked more.

The underlying claim here is that you burn fat from your abs by working your legs.

By the way, intervals work the same way for men as they do for women.

There are a log of abdominal workouts being marketed these days, all intended to get you ripped with a six pack. How often do you think they work? Probably never. it doesn’t matter where they come from or how much they cost. I’ve got a much more practical way to great abdominals and you don’t have to fall for any far-fetched scams. This is a three way plan that will shed belly fat by eating right, exercising with intervals and performing resistance-type drills.

Step One: You have to eat food that is more nutritious and healthier for you. That means you can’t eat any artificial carbs, or sugars. Fried foods are out too as well as burger joints. You’ll have to can the sodas as well.

Altering your diet this way will alone get you some impressive fat loss within a day or two. Don’t do crunches anymore: they are a waste of time. Do interval workouts in place of them.

You’ll like how your body-comp changes from week to week by exercising this way.

If you’re doing slow, traditional cardiovascular routines, cut those out too and focus on interval style training. Studies show that you really don’t get anywhere by trying to target specific areas of fat, although interval style workouts tend to do better at burning belly fat.

Interval training attacks fat: you can’t avoid that fact.

Now that you’ve taken steps to eat better and exercise better, you are well on your way to a six pack. You should now begin doing some extra work for your abs.

Begin with the basics as usual, OK?

One: As a novice, you should never work by doing crunching or sitting up.

Planking, oblique-planking, and Bird dogs will have to be what you do.

Two: Balance-ball Rolls. Do these with a ball or with an ab-roller.

Many males and females are surprised to find out that the cardio routines they are doing are wasting their time, being ineffective for combating belly flab. When they discover that they’ve wasted time, they have to learn to change their workout habits to accommodate interval training. There is no doubt that interval training where the intensity of movement alternates between hard and recovery rates not only is the most effective way to burn fat, but is the only known effective method to target abdominal fat. To get the most effective workout for fitness and fat loss, you need to do intensity-based interval workouts combined with a strength training program.

Let’s face it: people all over the place are spending an hour or more everyday trying to lose weight with traditional cardio, but getting no results. Interval workouts might require a little more hard work, but they curt your workout time to less than half an hour on only three days of the week.

What’s amazing is that you start to see results quickly, especially if you’ve been used to doing cardio for a long time. One of the most important things to do is begin a sequence of drills that will warm you up in preparation for an interval session. Do this for five mins.

Next do some megasets with strength training by performing multi joint routines that will boost your metabolic rate.

By building your strength, you burn more calories even when you’re not working out. Then you want to finalize your session with about twenty minutes of intervals where you alternate between intensity and rest.

Be sure to do a cool down routine before you quit.

When you compare a complete workout of three quarters three times every week to those who do cardio workouts almost every day for longer than that, you’ll see that intervals and resistance combine to make you a winner.

It’s not nice to laugh at people who think that the ab exercises they are doing is going to get them the flat belly they want. But I will laugh at abdominal exercises because they’re a joke. I must get you to understand that processes that address specific spots of your body just don’t exist: it’s an idea that doesn’t work. After saying that, I want to mention that the Australians have discovered that interval workouts tend to address abdominal fat slightly more effectively than they do fat on the rest of your body.

The point is that interval workouts are going to help your abdominal fat situation as well as the rest of your body. It’s a win-win situation. So one of the greatest appealing features of intervals – besides that they get results – is that they are well suited for addressing belly fat problems.

Still, you have another reason to do intervals: time savings. You don’t have to spend inordinate amounts of time doing crunces and other types of useless ab tasks.

We’re after movements that will build your muscle and your metabolism so you’ll burn more calories of fat around the clock.

Oh, and by they way, when the fat comes off, you’ll have those great looking well-developed abs ready to show off. You see, when you involve your whole body in exercise, you’ll simultatneously be developing muscle, including your six pack.

There is no other method that is going to get those abs for you faster than intervals will.

The exercises intervals bring to the table involve multiple joints, so you get the most bang from your workout bucks. Another great thing is that by using a lot of bodyweight routines, you don’t need much in the way of equipment to get great results.

Even in simple exercises like a push up, you’re getting some good involvement in your abs.

Let’s be clear about something: if you want to lose your gut you’ll have to do interval workouts. Let me describe for you what it meats to do intervals. Intervals are more difficult than a traditional aerobic workout for sure. Keep in mind, though, that interval workouts are shorter because you get a lot done quickly.

Let me give you an example of how intervals work. First, do a five minute warm up with some traditional aerobics. You can cycle or go for a short run.

Once that’s done, you need to get started with an interval: work very hard for a sixty second period. Now that the minute is over, you continue with a lower intensity for another minute or two.

There. That’s one repetition complete. Now do the cycle for about five times and then take a cool down pace for a while.

You see, intervals can cycle for a variety of times starting from a five second burst to a five minute burst. To optimize for burning off fat, you should look at half a minute to a minute of intensity with one or two minutes for recovery.

A common inquiry I get is about what kind of gear is best for doing intervals for fat burning.

If you’re going to use a machine, treadmills are best: you can sprint on them and get a nice workout for your abdominals, legs, and back. You get a good turbulent workout when sprinting because of all the muscles that you engage.

There’s the calorie burn and then there’s the metabolic benefits that you get too: those last way beyond the time your workout ends.

Of course treadmills have some serious problems with portability, and they can risk injury if you’re not careful. Besides, the controls are hard to change while you’re moving quickly.

So a good compromise is that exercise bike, although it’s hard to transport just as much as the treadmill.

A lot of fitness pros will do large numbers of reps per set in order to be ripped, although they can get a better result with minimal effort. The secret is that hi-rep exercise groups aren’t going to be effective at cutting. It’s time to get past the mythology of the matter and start sculpting yourself so you can get the six pack you’ve always wanted. The bottom line of the matter is that you need to work on your dietary practices and make your routines more intense.

You don’t need big numbers of repetitions done with light weight to get a great looking six pack. It’s precisely because of our desire to see those great abs that we are so inclined to believe in the myth of the cutting exercise.

We want to think that we’re burning fat with all those repetitions, but wishing it doesn’t make it so. The cutting programs that you might see people use will get you plenty tired, but you’lll be frustrated with the lack of results.

The superior and quicker way to fat burning is not going to use any toner or cutter routines.

You need to stay on track and be faithful to the same routines that got your muscles built up to begin with. All that pec and dec stuff needs to go and you need to be pressing DBs.

Skip the extended leg drills and do some squatting and lunging.

The fat’s going to be burned up by doing intervals with high intensity to get quick results. With the higher metabolic rate you get from intervals you’ll find that you need a lot less timme than if you were doing a cariovascular workout.

I’m referencing a report made out of Australia that showed twenty minutes of intense interval workouts 3x weekly are all that’s needed to burn flab.

To show you the flip side, double the length of workout doing aerobics the same number of times a week was completely ineffective when it comes to weight loss.

This might seem quite shocking, but it’s the truth: intensity is better than repetitions or time any day. This is enough to say that you have to do away with slow cardio as you build your muscles and get ripped.

I’m going to tell you how to do the stomach reduction plan’s maximum dare for the 56 day plan. Let me clarify that when you have to do fifty push-ups, you don’t have to do them all at one time. You can start with twenty five and then take a break and then do fifteen more. Then you’d break again and finish up the last ten. After that you’d do the jumping and be on your way.

I’m going to take you though this challenge step by step to help you understand how it works. Starting out, you’ll be doing fifty repetitions of the prison squat.

When you do this, keep each hand in back of your noggin, flex your shoulder blades, maintain a high torso and then perform a normal body mass squat. Get each hip rearward and lower yourself at the knee to the point where each thigh is horizontally in line with the ground.

Be sure to be squeezing your gluteals as you do this as you are returning to the beginning position.

The second step of the challenge is a regular push up with body weight. Each hand should be outside its shoulder by just a little bit and your abdominals should be squeezed with your body in line.

Move your torso downward as you bend at the elbow.

Power up to your initial position using your arms. Next are jumping repetitions that begin standing with your feet about as wide as your shoulders.

Dropping at the hip, spring up as you are jumping and then do a soft landing as the force is absorbed in your knee.

Make sure to start the next jump as soon as possible.

This is going to be twenty five repetitions for the jumps. The next thing to is leg-curling with the balance ball.

Without a doubt, the most effective way to lose pounds is by doing intervals. Of course, what you eat is going to have a lot to do with it too. Should you decide to work your abdominals, you must avoid the traditional solutions of the situp and crunch. Assuming, of course, that you’re after a flat stomach.

I could hardly believe my eyes when I was a nearby “Y” for all the different exercises people were doing for their abdominals. The trouble is that all these traditional and desperate approaches will neither develop a six pack nor prevent the lower back’s pain.

All these things: crunching,oblique crunching, ball-passes, and sit-ups are not going to help anyone reach their goals. Most people think that workouts with the situp and crunch are going to be necessary, but no one likes doing these.

The sit-up is harder than the crunch, but the problem is how disc compression in the back occurs, causing injury. You just want to stay away from them.

You need to have exercises that involve a lot of movement, unlike crunches to effect fat-loss. It’s a welll known fact in the fitness community that these short resistance drills don’t do anything to improve body composition, even if you do a high number of reps.

The following are some good ideas to replace the situp and crunch for something more effective.

Those new to fitness should look at the planks and side-planks. Those with some experience should do the balance-ball rolls and knee-raising from the hang.

Advanced people should do pullups, kneeups and leg-raising from the hang.

These exercise pairs will set you free from situps and crunches for good. There’s no need to risk your health and mobility for gains you will never realize with the exercises you’re doing now.