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Garcinia Cambogia is a small, pumpkin shaped fruit native to Southeast Asia and India.

Exercise. Exercise is a cliche in the fitness industry. No matter how cliched the word is but this still remains one of the genuine factors for weight loss. Recent studies have shown that it is advisable to exercise 30 minutes for 5 days in a week. Alternatively, another study has shown that 10 minutes of exercise three times a day is also effective. Thus, there is no reason for individuals to give the "no time for exercise" excuse. Always find time and discipline to exercise 4 to 5 days a week and increase your exercise intensity level every two weeks.

Train with Weights or Do Some Weight Training. Weight training helps you shed off some body fats better. Muscles burn fats. On the other hand, cardiovascular exercises are still effective for weight loss since it burns calories but muscles gained from weight training gives you the maintenance for a healthier and leaner look. It is advisable that at the minimum, you increase your weights 5% every two weeks from its current weight. For example, if you are lifting 30 kilogram weights then you must, at the minimum, lift 31.5 kilogram weights after two weeks.

Stop overeating. Know the reasons and factors behind why you overeat so that you can control and ultimately stop overeating. If the primary reasons are stress and pressure, then find ways to channel your energy better. Most overeating problems are due to stress and pressure at work or family life. Learn to know the cause of your overeating and ask for psychological help if necessary.

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diet plan for six pack abs

Six Pack Abs Secrets

If you are looking for six pack abs secrets then this article is for you! In this article we will be going over a few tips and tricks to help you get six pack abs. One thing we are asking you to remember is the fact that some of these tips might sound a little strange. Just try your best to do them anyways because we have tested out all of these tips and they all work great. So no matter how weird of strange the tip may seem, just give it a try to see how well it works for you!

Perform Cardio

I know a lot of you are probably saying you don't have enough time to exercise. But the beautiful thing about cardio is the fact that if you do it properly you don't have to spend hours each day doing it! In fact, you can get away with just doing cardio for 20 minutes if you do it correctly. The best way to do your cardio is to hop on a treadmill and walk for one minute then run at a fast pace for one minute. Alternate 10 times and you will be at the twenty minute mark. If this sounds easy give it a try, it isn't! But the cool thing is even though you worked out for half the time you actually burned way more calories!

Eat A Clean Diet

I am sure you guys already knew about this one! Eating a clean diet is one of the best ways to get great looking abs. This does not mean you have to starve yourself though. You should still eat frequently, just make sure what you are eating is healthier than what it has been. If you like snacks, start snacking on nuts and beef jerky instead of cookies and cupcakes. Also, try to eat at least six times per day. If you eat six small portioned meals you will notice you burn more fat than if you ate three large meals.

Focus On Form

When you are exercising your abs, it is more important to focus on your form than it is to perform hundreds of repetitions. You want to make sure you are going through the full range of motion and not cutting yourself short. If you focus on your form you will prevent injury and you will also make sure you are hitting the entire muscle instead of just part of it.

The Truth About Six Pack Abs FAQ - For the Complete Novice

Q1. I work hard in the gym but can't lose any fat. I guess it's just my bad genes, right?

Wrong. Lot's of people give up in their quest for six pack abs just because they think that they have 'bad' genes. But the truth about six pack abs is that the workout routine you follow and the foods that you eat are the real reason that you can't get six pack abs, not your genes.

If you get these two factors right then you will be burning fat and showing off those lean abdominal muscles in no time.

Which brings me nicely on to question 2...

Q2. If I really want 6 pack abs, do I have to spend hours every week on slow, boring cardio?

The fitness industry has brainwashed us all into thinking that we have to spend hours on the treadmill, bike or elliptical trainer if we want to get lean and really lose that belly fat.

But how many people do you know that have actually managed to get ripped six pack abs with all of this cardio? And more importantly, has it actually worked for you?

By the way, it is true that cardio training burns a higher percentage of fat during exercise than sprints or weight training.

However, circuit training, weight training and sprints create a hormonal fat burning response in your body that lasts for up to 2 whole days after you workout.

Not only that but your RMR (resting metabolic rate) will remain elevated for up to 2 days after each workout too. This is down to your body repairing the muscles used whilst working out.

Compare this to cardio where the positive effects last only 1-2 hours post workout.

As you can see, the residual fat burning effects of anaerobic workouts far outweigh those of the slow, boring cardio.

Did you know that too much cardio can actually cause you to lose muscle mass? This will reduce your RMR and actually make it harder for you to burn belly fat.

As you can see, the real truth is that cardio is not the only way to get six pack abs.

Q3. I really want to get six pack abs, but I am petrified of the gym. I'd love to workout at home but can't possibly afford the equipment. What do I do?

First of all, you don't have to be a gym member in order to workout. In fact, I personally haven't held a gym membership in the past 4 years. And my best results have come from working out at home. So it can be done.

Second of all I just wanted to let you know how inexpensive it has been to build up my home exercise equipment. Don't worry about needing all of those hyper expensive, home workout gimmicks.

All that you really need to begin with is a stability ball and a couple of dumbbells. As you build up you can add a bench and some heavier free weights to your collection.

Why not try checking out some online auction sites for some high quality second hand stuff. You might save yourself a bunch of money.

I've probably spent no more than about $250 over the last 4 years getting my equipment together. That's only about $60 a year! And I've got more than enough to be getting along with.

How To Lose Tummy Fat To Get 6 Pack Abs

Have you ever wondered why your six pack is not showing and why your tummy fat is still there when you are crunching hundreds of times and running a mile everyday? In every gym, you can observe guys crunching away hoping to lose their tummy blubber so that they can reveal their resplendent stomach muscle just like you. I have some bad news for you. It does not work that way.
Hey, don't frown just yet, because if you do and eat right, then you will be able to lose your tummy fat and get that six pack abs that you have always desired.

The first thing that you should know is that no amount of sit-ups or crunches will get your abs muscle to show if you have a layer of tummy fat covering them. Many people wrongly think that doing tons abdominal exercises can help them to get rid of their tummy fat. There is no way you can crunch away your tummy fat.

All gym instructors will tell you that there is no such thing as spot reduction and even if spot reduction is possible, the fat burnt by spot reduction will be so minuscule that it is not worth your while to even bother about it because there are many other effective methods to lose your tummy fat.
What you should do to get your six pack is to eat right and train with weights to build muscles over your entire physique than just concentrating on abs exercises and at the same time do things to lose your bulging tummy.

Eat and drink less sugar - Sugar causes insulin spikes and this spike make your body retains and store more fat. Similarly, avoid high GI carbs for the same reason. These are carbs which are easily digestible such pastas, white breads, pastries, confectionaries, white rice and starches. Also avoid sugary drinks and drink more plain water.

Eat foods with less salt - Salty food contains sodium that causes water retention. With less water retention, you will lighter without the water weight and looking leaner. Furthermore, eating too much salty food can cause high blood pressure. Also drink less soups because most soups are laced with salt, if not sugar.

Don't ever skip meals - Never skip meals. Skipping meals will make you hungry and put your body into a famine mode. So when you have your next meal, you will probably eat more to satiate the hunger. Your body will also tend to store more fat because it does not know when you will be in a famine mode again in order to keep you alive.

HIIT Training - High Intensity Interval Training is vastly superior to plain repetitive boring aerobic exercises where burning fat is concerned. You can search the web for the many versions of HIIT and once you are familiar with the concept, you can even make up your own personal HIIT routine for the sake of variations and body adaptability.

Training with weights - If you want to own a handsome 6 pack, then you must lift weights to build entire body muscularity. This is because your body is genetically programmed to grow somewhat proportionately. Furthermore, being more muscular will rev up your metabolism thus causing you to burn more calories naturally to shed even more tummy fat. Weightlifting is also an effective way to burn calories.

There you are. You don't need to do millions of crunches to get rid of your tummy fat for your six pack to show up magnificently.