Ab Exercises For Women
Ab exercises for women really aren’t any different than exercises men would perform. The movements should focus on the core from several angles to get full stimulation of the rectus abdominus and obliques.
With ab exercises for women results such as this can be achieved.
The best way how to get abs quickly is by getting away from typical isolation movements like crunches and doing movements that require more motor coordination bringing more muscles into the mix which further enhances fat burning and overall abdominal development.
Typical ab isolation movements do not burn many calories so they don’t do much for fat loss which is very necessary to actually see the abdominal muscles. A great set of abs is not only about the development of the muscles but also their actual visibility under the skin. That is why choosing exercises that require more effort can quadruple your results for visible 6 pack abs.
Ab exercises for women can easily be done at home and with a few added bodyweight exercises a complete workout can be achieved. Some helpful tools for a whole body workout with emphasis on abs would be the use of the Power Wheel.
You can see how these 2 exercises that are pictured not only work the abs but there is significant stabilization being done by the upper body muscles. Specifically the chest, shoulders and triceps are also getting a workout here and will tone up quick. These movements require the lower and upper abs to work together along with the hip flexors along with additional stabilization given by the obliques which will quickly tighten up those sides giving a more complete ab workout.
Exercise ball crunches or Swiss Ball Crunches can provide excellent ab exercises for women. The stability ball can provide enough versatility for a full body workout to go along with training the abs for a complete fat burning workout.
Here is an exercise that requires every muscle in the body to work. Start in push up position with the feet on the ball and then bring the ball towards you until the toes are pointed. Notice the position being taken on this ball and how it requires upper body stabilization and strength. This isn’t just an ab exercise. The entire core and abs will also come into play here by just trying to maintain balance without swaying left or right. The lower abs are
activated when the ball is pulled towards the body. This little gem of an ab exercise will blow any regular crunch out of the water when it comes to complete development and overall calorie burning for fat loss.
A stability ball has many more uses including wall squats and feet elevated pushups so aside from the obvious benefits to the abdominal muscles and core a full body workout can be had.
There are a few good programs out there that I recommend if you are looking for ab exercises for women that add to it more exercises so that you can really put an emphasis on fat burning.
Catherine Before & After
For the beginner to intermediate trainee I recommend Turbulence Training for Women which can give you results similar to this working out only 3 days a week.
See more details and the results of from women by clicking on the Catherine’s image.
Another option for someone at the intermediate to advanced level is How to Get Ripped Abs by John Alvino. It does include a beginners program to help you ramp into the advanced level training and is a program I have run myself with exceptional results.
I’ve included a lot of John’s articles on how to get abs and lose belly fat here John Alvino Articles On How To Get Ripped Abs
Each program includes dozens of ab exercises for women and puts a real emphasis on fat burning so that you can see that 6 pack come into view.
Forget about whatever you have heard about getting lean sexy abs with endless crunches and start learning how to exercise and burn fat correctly using challenging movements that burn more fat.
Both of my recommendations come from years of experience using all of these same techniques to burn fat and get
Mom Before & After How To Get Ripped Abs
ripped. I truly believe in the fundamentals and dietary standards set forth in both Turbulence Training for Women and How to Get Ripped Abs.
Both have a money back guarantee ensuring that the only thing you have to lose is FAT!
Now stop dreaming about sexy abs and get started with your own ab exercises for women by beginning a program now. If you are new to all of this and would like a free workout along with meal tips to get you started go here.
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After 15 Years of No Results, Busy, Overworked Mom Loses 40 Pounds and Gets Her Body Back On the How To Get Ripped Abs Program!
“I reached out for John’s expert advice on how to lose weight and get into shape. I have been going to the gym for years without any results. I thought I was eating and exercising right, but I was just wasting my time. John gave me his abdominal and fat loss program. I started his program and I saw results right away; in the first 3 months I lost over 11.50 total body inches and 40 pounds, the weight just melted away from me.
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I am now in the best shape of my life and I look and feel great and I am so energized. John Alvino’s “How To Get Ripped Abs” program truly changed life!” – Chrissy Tappen
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Usually when anyone starts thinking about losing belly fat the first thing that comes to mind is doing massive amounts of crunches and doing repetitive sit-ups. These are not the best exercise tips for abs. John Alvino points out in this article that the the force exerted to do crunches is not enough to produce results that would give you ripped abs. In this article he gives you a ready to use ab workout. This workout includes only exercises that require no equipment whatsoever making this ab training ideal for home sessions. Read on to get this great ab workout….
Killer Ab Workouts You Can Do At Home
By John Alvino
When most people attempt to perform ab workouts at home, they usually just lie on the floor and engage in a marathon of crunch repetitions. This all too common approach will never lead to a well-balanced set of six pack abs.
First of all, the basic crunch will only provide a marginally positive training effect for beginners. Once you get strong enough to crank out sets of 50-100 or more, the resistance the crunch provides is simply too little to provide a training effect.
And secondly, the crunch only works the abs in one movement pattern: trunk flexion. Trunk flexion is just one of the many different abdominal functions that must be developed in a good ab routine. Therefore, you can’t achieve a complete ab workout by using a single exercise, like the crunch, in isolation.
Instead, you need to perform several different ab exercises, each targeting a different abdominal function and/or region. This may sound confusing, but once you understand the anatomy and function of your abdominals, designing an effective ab workout is quite simple.
Don’t worry, I’m not going to bore you with a lesson in anatomy. Instead, I’m going to lay out a complete, ready to use ab workout for you. The following workout contains only exercises that require no equipment whatsoever, making them ideal for a home training session. Here it is:
1a) Reverse Crunch On Floor 3×20-25 30 sec rest
1b) Straight Body Side Crunch On Floor 3×12 (5sec hold) 30 sec rest
2a) Plank 3×60 sec 30 sec rest
2b) Seated Russian Twists With Leg Cycle 3×20-25 30 sec rest
Now I will give you a detailed description on how to properly execute each exercise:
Reverse Crunch On Floor- Lie on your back on a mat. Flex both knees and hips to 90 degree angles. Bring knees 
toward chest by flexing abdominal muscles, raising butt from floor while maintaining a constant knee angle. Return until hips and knees are again extended to 90 degree angles. Repeat for the prescribed number of reps.
PLANK
Straight Body Side Crunch On Floor- Lie on your side on the floor. Keep your hands straight out above your head, in line with your body. Keep legs straight. Lock your hands together. Simultaneously raise your arms and legs up so that neither are in contact with the floor. Hold this position for the prescribed number of seconds.
Plank- Get on the floor in a push up position. Support your body on your forearms and your toes. Be sure to keep the abs tight and hold your body in a straight line. Do not let hips sag or hike them up too high. Hold for the prescribed number of seconds.
Seated Russian Twists With Leg Cycle- Sit on floor and cross your arms across your chest, grabbing the opposite shoulders. Lean back until your upper body makes a 45 degree angle to the floor. Rotate trunk to the right while simultaneously bringing your right knee towards your chest. At this point your left elbow will be touching your right knee. In a smooth motion rotate to the left and repeat this on the other side. Continue to alternate until you finish the prescribed number of reps. One full rotation equals one rep.
And there you have it! A simple ab workout you can perform anywhere with no equipment necessary. Do this workout 2-3 times per week for up to a month. After a month, it will be time to progress to a more advanced routine.
A nice set of abs is in YOUR future! Begin this routine and start getting results today!
Click Here To Go To How To Get Ripped Abs .
John Alvino is a world renowned fitness expert who is known for his ability to help people lose body fat incredibly fast. He is the creator of the “How To Get Ripped Abs” program, which provides you with the blueprint for getting a great set of six pack abs and a lean body without having to endure long boring workouts, crash diets or expensive supplements.
If you have been following John Alvino’s exercise tips for abs you know to really see your developed mid-section you must get rid of any belly fat. John, who is the author of “How To Get Ripped Abs” in this article recommends an ab exercise that is designed to not only continue to develop your abs but also reduce your body fat. This advanced ab exercise is the Parallel Bar Knee Raise. Read on to learn more……
Advanced Ab Exercise To Get A Shredded Midsection
By John Alvino
In order to get a shredded six pack, you must train and sculpt your abdominal musculature with effective ab exercises. But that’s only half the battle! To really see your newly developed midsection, you will also have to shed the belly fat that is covering it up. The ab exercise that I’m going to show you now will help you accomplish both of these goals at the same time!
You see, most ab exercises train your abs in an isolated fashion. This will work your midsection, but does not contribute to a fat burning effect. The ab exercises that I recommend are specifically designed to reduce body fat, in addition to strengthening and developing your abs. Even better, these ab exercises jack up you metabolism, which burns calories even after your workout is over!
I will now show you one great exercise that provides the powerful dual effect mentioned above. The name of the exercise is the Parallel Bar Knee Raise. This is an advanced exercise and does require quite a bit of upper body strength to perform properly. Here is how you should perform it:
Parallel Bar Knee Raise- With locked elbows, support your body on parallel dip bars. Keep your upper body as upright as possible. Flex hips to a 90 degree angle. This is the starting position. From this position, bring knees up to chest and contract your abs. Return to starting position and repeat for the prescribed number of reps.
Again, this is somewhat of an advanced exercise. Those of you who have trouble doing it should start off by strengthening your abs with a variety of less difficult exercises.
One ab exercise that will help prepare you for the Parallel Bar Knee Raise is the reverse crunch. Start in a horizontal position and increase the angle of inclination as your abdominals grow stronger, until you are able to properly perform the parallel bar knee raise.
Alright, good luck, and go get yourself some ripped abs!
John Alvino is a world renowned fitness expert who is known for his ability to help people lose body fat as fast as humanly possible. He has trained thousands of clients during his 16 years as a Strength & Conditioning Specialist, including professional athletes, fitness models and regular men and women. You can visit his the site at How To Get Ripped Abs.
Most people are always looking for exercise tips for abs and going out on the web searching for How To Get Ripped Abs reviews. Are you one of these hoping to learn the secret of how to get rid of love handles fast and forever. The 
following article by John Alvino, the author of the great program How To Get Ripped Abs shares with you his tips. Yes we all have heard the the stock answer which is to eat less, do more cardio, and perform high repetition of oblique exercises. John points out that there is a better plan. You need what he calls as a protocol that encourages the building (or maintaining) of lean muscle while simultaneously burning fat at a maximal rate. Based on years of trial and error John Alvino has developed a plan that works and can work for you. Read on…….
How To Get Rid Of Love Handles Fast
By John Alvino
I never understood why the unsightly body fat that sits on the sides of your waist is called “love handles”. It seems like a very affectionate name for something that is despised by all who are “blessed” to have them!
During my long career as a fitness professional, I have had thousands of desperate people contact me, hoping to learn the secret of how to get rid of love handles fast and forever. For most of these people, contacting me seemed to be a last resort after failing to lose their love handles with traditional methods.
The typical recommendation for losing love handles is simple: eat less, do more cardio and perform high repetitions of oblique exercises, which include various side-bending and rotational movements.
This protocol may seem like a logical program to follow, but unfortunately it yields little or (in most cases) no results. Let’s investigate why this “expert approved” approach is so startlingly ineffective.
The protocol listed above is basically just a typical weight loss regimen. Eating less and doing more cardio will lead to weight loss, but will not necessarily lead to fat loss. You see, most weight loss protocols cause you to lose a fair amount of lean muscle and water, and just a small amount of actual body fat.
Additionally, working the sides of your waist directly will not burn the fat that lies on top of the muscle. The human body simply doesn’t work that way! And even worse, many of these ill-advised abdominal exercises actually cause the oblique muscles to build up. This leads to an even wider waist, which is the exact opposite effect that we are looking for.
What we need is a protocol that encourages the building (or maintaining) of lean muscle while simultaneously burning fat at a maximal rate. This is the only way to lose stubborn body fat permanently and believe me, love handle fat is perhaps the most stubborn fat of all!
So what is the most effective program? Based on years of trial and error, I have developed a plan that works extremely well. Here it is:
- Perform intense sprint training- Sprinting is the best cardio activity to burn body fat, ignite your metabolism
and simultaneously work your waist.
- Engage in a properly designed resistance training program- Resistance training is of the greatest importance in any fat loss protocol. But be very careful not to use a “high rep” approach exclusively. This is very popular among some well known fat loss experts, but is the kiss of death for anyone who truly wants permanent fat loss results.Using high reps exclusively can actually cause you to lose lean muscle during a fat loss phase. This will have a negative impact on your metabolism, thus making it that much harder for you to continue to lose fat at an acceptable rate.A resistance training program is crucial to fat loss, but it must be designed very shrewdly. A specific balance between higher rep exercises and lower rep exercises must be utilized if optimal results are to be seen.
- Vary your calories- In order to lose body fat; you must create a caloric deficit. If you decrease your calories for an extended period of time, your metabolism will slow down. This metabolic slowdown is unavoidable under these circumstances.To prevent this negative effect, you must not stay in a caloric deficit for longer than 5 consecutive days. So I suggest that you decrease your calories for 3-5 days and then “eat up” for one or two days to replenish your glycogen stores and give your metabolic rate a much needed boost.
You will notice that each component of this program has a metabolism-boosting effect. This is absolutely critical for losing stubborn body fat and keeping it off for good.
So forget side bends, and forget long cardio workouts! You have just learned the key to getting rid of your love handles forever! Now get to work!
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John Alvino is an advisor and regular contributor to Men’s Fitness magazine. His trademarked How To Get Ripped Abs workouts have been featured multiple times in Men’s Fitness and has helped thousands of men and women around the world lose fat, and get lean in record time. For more information on the How To Get Ripped Abs workouts, please visit HowToGetRippedAbs.
Everyone seems to think you need to isolated a muscle group to get the best results and this goes especially for abs. In this how to get ripped abs review, John Alvino who is known for his “How To Get Ripped Abs” program, expresses his beliefs on the truth about isolation exercises. John explains that you will get more for the results if you perform exercises that integrate multiple muscle groups simultaneously. He has a system which he calls “turbo ab exercises” which trains several muscle groups a the same time. In doing these exercises tips for abs you are extremely time efficient, and often work your entire body. As John explains, this burns more calories, ( burning off more fat) than any isolation movement. Read on and learn how to get outstanding results and at a much quicker pace……
The Next Generation of Ab Exercises
By John Alvino
Throughout my 16 years as a fitness professional, there is one question I get asked consistently. The fact that this question is asked so frequently clearly illustrates why most people never get a flat sexy stomach or a ripped set of six pack abs. This all too popular question usually goes something like this:
“What exercise can I do to isolate my _______ (insert your muscle of choice – lower abs, obliques, upper abs, low back, etc)?”
It doesn’t matter what part of the midsection someone is trying to improve, they always seem to be asking how to “isolate” it. My first response to this question is always – “Why do you want to isolate it?”
Don’t get me wrong, there are times when “isolation” ab exercises are warranted. For example, if there is a muscle imbalance, you can isolate the weak link until you achieve an optimal strength balance between related muscles.
But once muscle balance is achieved, you would get much more bang for your buck if you performed exercises that integrate multiple muscle groups simultaneously. I call these particular exercises “turbo ab exercises”, and when performed properly, these little-known movements can deliver big time results incredibly fast!
You see, turbo ab exercises train several muscle groups at the same time. There are several advantages to this approach. First of all, it makes your workout extremely time efficient. Furthermore, turbo ab exercises often work your entire body, which burns many more calories (and thus a greater amount of fat) than any isolation movement could ever wish to burn! This results in superior results at a much faster pace.
Now, I’m going to teach you one of my turbo ab exercises which works the lower abs intensely while simultaneously training the whole body. Here it is:
Power Wheel Pike- Start in a push-up position with your feet in a Power Wheel. Do not let your hips drop during the
Power Wheel
exercise. Initiate movement with your abs, rolling the wheel in towards your hands while keeping the legs straight. Return to starting position and repeat.
Notice that in this exercise you are not lying down like you do in most ab exercises. Instead of passively lying on your back, you support yourself in a push up position throughout the entire movement. So while you’re working your abs, you are also working your chest, triceps, hip flexors, quads and just about every other stabilizing muscle in your body.
I have many other turbo ab exercises like this that I use with great success. The difference in trainees who use turbo ab exercises and trainees who simply perform the average “ab isolation routine” is absolutely amazing. Try it yourself…you’ll see and feel the difference almost immediately!
Now that you have learned the truth about “isolation” exercises, you can stop wasting your time and start integrating these truly effective exercises into your routine. Your midsection will thank you for it!
Power Wheel - click on image to get more information
John Alvino is a world renowned fitness expert who is known for his ability to help people lose body fat as fast as humanly possible. He has trained thousands of clients during his 16 years as a Strength & Conditioning Specialist, including professional athletes, fitness models and regular men and women. For more information on the How To Get Ripped Abs workouts, please visit HowToGetRippedAbs.
To lose tummy fat and build muscle as fast as possible you need to maximize your production of the hormone know as growth hormone (GH). The good news is that you can do this naturally without needing to take any supplements and without having any side effects! In the following article by John Alvino, the originator of the program “How To Get Ripped Abs” he explains how to do this through exercise intensity, exercise volume, rest periods, rep range, and he has this special secret that he has all his top clients do. John shares this secret with you. Read on to learn how to loose tummy fat fast and build muscle at the same time….
How To Naturally Flood Your Body With Fat Burning Hormones
By John Alvino
If your goal is to lose fat and build muscle as fast as possible, it is absolutely crucial that you focus your efforts on maximizing your production of the powerful fat burning hormone known as growth hormone (GH). GH is released by the pituitary, and GH levels in the body tend to peak during puberty, and then slowly (yet steadily) decline with age. GH plays a key role in the building and/or maintenance of muscle, as well as the burning of body fat.
Recent studies have confirmed that boosting GH levels leads not only to increased muscle and bone mass, but decreased body fat levels as well.
For years, bodybuilders have injected synthetic GH to experience the amazing effects it has on their body composition. Unfortunately, the synthetic version of this hormone is very expensive, hard to obtain and causes undesirable side effects.
The good news is that you can increase your GH levels naturally, and without any side effects! All you have to do is engage in a targeted hormone stimulating training program. You can start jacking up your own growth hormone today by applying some of these key elements to your workouts:
Natural Growth Hormone And YOUR Training Program
1.Exercise intensity- Training intensity is an extremely important variable when it comes to activating a GH response in your body. You want your workouts to be fast and furious, working very intensely while keeping total workout time no greater than 50 minutes. It’s important to note that training beyond the 50 minute mark will have a negative effect on the hormone response in your body.
2.Exercise volume- You’ll have to do as much quality work as you can possibly can during the 50 minute time period. To do this effectively you must alternate sets of exercises in such a way that you train different muscles that don’t interfere with each other. Alternating sets involves going from exercise A to exercise B with minimal rest in between.
3.Rest Periods- Keep your rest intervals as short as possible. Your rest interval is only there to allow recovery so you can perform another quality set. Resting any longer than that is a complete waste of time. To maximize GH output, keep most of your rest intervals between 60-90 seconds.
4.Rep Range- Most of your sets should be around 8-12 repetitions. This will increase lactic acid levels, which in turn activates the release of growth hormone.
5.Sprint- This is one of my little secrets. I use it on my clients regularly, and with great success. At the end of your workout you will engage in a short sprint workout. Just perform six 30-second sprints. This really triggers peak GH output.
If you follow these simple steps, you will naturally maximize your fat burning hormone output. Your workouts may become somewhat more difficult, but the fat loss and muscle building results will be well worth the effort. Start this program today and you will be LEAN and MEAN in no time!
John Alvino is a world renowned fitness expert who is known for his ability to help people lose body fat as fast as humanly possible. He has trained thousands of clients during his 16 years as a Strength & Conditioning Specialist, including professional athletes, fitness models and regular men and women.
He is an advisor and regular contributor to Men’s Fitness magazine. His trademarked How To Get Ripped Abs workouts have been featured multiple times in Men’s Fitness and has helped thousands of men and women around the world lose fat, and get lean in record time. For more information on the How To Get Ripped Abs workouts, please visit HowToGetRippedAbs.
Did you know that if you want to lose belly fat fast you should focus on the major muscle groups and not focus on sit-ups or other targeted exercises for the belly. That is correct, you should focus on squats, lunges, step-ups, rows, and pull-ups if you want to lose belly fat fast. These are just some of the things that John Alvino, the author of the program “How To Get Ripped Abs”, points out in the following article. Other important points John makes are, it is important to realize that both proper nutrition and targeted training must work together if you want to lose belly fat at a fast past, and that the 1st critical principle to help you get rid of your belly fat revolves around a well thought out nutrition plan. Please read John’s complete article….
The Ultimate Strategy To Lose Belly Fat Rapidly
By John Alvino
Do you struggle to lose belly fat? I bet you think you have bad genetics, don’t you? You probably believe that you’ve tried every possible program or technique out there to try to burn your stubborn belly fat, but it just never seems to work… does it?
I’m sure you’ve seen countless advertisements making “too good to be true” miracle claims, promising that you will lose belly fat EASILY with their “magic” cream, pill or hyped-up infomercial ab-gadget.
Come on now! Let’s get real. I want to make sure that those deceitful marketers have insulted your intelligence for the very last time. Let’s get past the gimmicks and get right down to what really works. I want to help you win the battle of the bulge forever. Trust me, it’s easier than you think.
It is important to understand that both proper nutrition and targeted training must work synergistically if you want to lose belly fat at an accelerated pace. So let’s discuss both of these important aspects to ensure that you get on the right path towards achieving your very own set of six pack abs.
The first critical principle to help you get rid of your belly fat revolves around your nutrition plan. It’s important to realize that typical dieting actually PREVENTS your body from losing belly fat. You see, if you follow any diet that forces you to constantly restrict one of the macronutrients (protein, carbs, and fat), something very unfortunate occurs: you will lose weight, but the majority of that weight will come from your lean muscle, NOT from body fat!
Losing lean muscle is the last thing you want to do. It makes you look terrible, and even worse, it lowers your metabolism, which will immediately stop your fat loss plan dead in its tracks! Once your metabolism starts to drop, you will find it almost impossible to lose any body fat at all. As you can see, the wrong diet can have drastic effects on your body.
You see, our bodies are meant to eat a diet full of a diverse array of foods from healthy, natural sources of carbohydrates, proteins, AND fats. This type of nutritional plan provides your body with all of the essential nutrients it needs to function optimally as a healthy and efficient fat-burning machine!
Now let’s talk about the second and equally important principle: how to properly structure your workouts. In order to burn your stomach fat, you need to stop wasting your time performing traditional abdominal exercises such as crunches, leg lifts, and side bends in the hopes of burning your belly fat and love handles.
The truth is you will not lose belly fat by doing exercises that target the stomach area. Unfortunately, most trainees don’t know this. Thus, they spend WAY too much of their training time trying to target their stomach with countless repetitions of various ab exercises.
Now don’t get me wrong, performing the correct number of abdominal exercises is important, and when done properly, they can carve the abdominal musculature, strengthen your midsection and help you maintain a healthy back. But the fact is that direct ab exercises should only be a small portion of your workout routines. The majority of your time should be spent focusing on multi-joint exercises that primarily work the major muscle groups of the body like the legs, chest and back, while working the abs secondarily as a stabilizer.
By focusing your attention on the major muscle groups, you will stimulate your metabolic rate both during and after your workouts. In addition, you will also increase the level of fat-burning hormones within your body. You simply can’t get this type of metabolic and hormonal response by cranking out endless sets of various types of crunches.
So if you want to lose belly fat fast, try doing some squats, lunges, step-ups, rows, pulls, and a variety of presses and dead lifting movements.
You must also remember to perform each workout at a high intensity. That means no 5-minute rest periods between sets while you try to make new friends at the water fountain! Keep in mind that losing your belly fat for good requires some intensity in your workouts, so you need to be completely focused and “all business” when you are training!
And in case you were wondering, please know this: Anybody who tells you that you can lose belly fat quickly by popping some pill or by sitting on your recliner while watching TV with some “ab-belt” strapped to your belly is lying straight to your face!
I could go on and on about more strategies for losing your belly fat fast, the natural way, but that would be beyond the scope of this article. Start to put even these basic principles into practice, and you will start to lose belly fat faster than you thought you ever could!
Click Here To Learn How To Get A Six Pack As Fast As Possible.
John Alvino is a world renowned fitness expert who is known for his ability to help people lose body fat as fast as humanly possible. He has trained thousands of clients during his 16 years as a Strength & Conditioning Specialist, including professional athletes, fitness models and regular men and women.
He is an advisor and regular contributor to Men’s Fitness magazine. His trademarked How To Get Ripped Abs workouts have been featured multiple times in Men’s Fitness and has helped thousands of men and women around the world lose fat, and get lean in record time. For more information on the How To Get Ripped Abs workouts, please visit our site How To Get Ripped Abs.
The following article by John Avlino, the author of the program How To Get Ripped Abs, says he enjoys watching the TV show The Biggest Loser however he is not a big fan of the process they use to lose weight. As he states, the goal of the show is to lose weight and as fast as possible. He points out in this article, weight loss is not the same as fat loss. His point is that the actual weight these people are losing is composed of lean muscle tissue, water weight, and some body fat. All of John’s program promote losing fat (getting ripped) and not losing lean muscle. As John so correctly points out, if your weight loss program has you losing muscle this actually causes your metabolism to slow which in turn makes losing body fat much more difficult. Please read on to learn more.
How To Be The Biggest Loser…The Right Way!
By John Alvino
My girlfriend is obsessed with The Biggest Loser. No, I’m not referring to myself! I’m referring to the very popular television show in which people compete to lose as much weight as possible, as quickly as they can. I don’t think that she has missed a single episode. She loves to see the dramatic weight loss progress that the contestants make each week. She is so passionate about the show, she convinced me to watch it with her each week. I must admit, the show is quite entertaining and I do enjoy watching it with her.
But, from a weight loss standpoint, I’m not impressed. The goal of the show is to lose weight as fast as possible. In order to do this, the contestants engage in very extreme programs that are designed to cause rapid reductions in bodyweight. Rapid weight loss is great, right? Not so fast! This is not necessarily the case. Here’s why:
First of all, weight loss is not the same as fat loss. More often then not, the “weight” these people lose is composed of lean muscle tissue, water weight, and some body fat. Unfortunately, it turns out that losing muscle actually causes your metabolism to slow significantly, which makes losing body fat even more difficult than it was before. So losing any muscle at all is really not desirable if you intend to maintain your fat loss results on a permanent basis.
Because of this, I have actually found that a rapid reduction in bodyweight significantly increases the chances of gaining all of the weight back.
But everyone wants to lose weight quickly, right? No. When I train a client, I don’t want you to lose WEIGHT…I want them to lose FAT. And of course I want them to lose FAT as quickly as possible, but this must be done carefully, correctly and scientifically, or else you are doomed to regain whatever fat you might manage to lose in the first place.
When a sound fat loss program is executed properly, one can lose excess body fat at an astonishing rate while maintaining one’s lean muscle. Maintaining muscle is essential to keeping your metabolic rate elevated, which is a MUST if permanent fat loss is going to be possible. This is what impresses me; the ability to maintain your fat loss results. I don’t care how much weight you can lose if it’s just going to come right back again. I want to see you change your body forever!
Let’s take a look at what someone does who not only lost their excess body fat but succeeded in keeping it off. For these are the people who have truly achieved real fat loss success.
First, dieters who achieve long term success typically engage in a regular exercise program. More specifically, I have found that maintainers perform 45 minutes or more at least 3 days per week. This exercise regimen should consist of resistance training in addition to cardiovascular training.
On the other hand, many “big losers” simply follow extreme fad diets without increasing their activity. And on the rare occasions when exercise is a part of their protocol, it usually only consists of low-intensity aerobic work.
Another difference that separates the successful from the unsuccessful can be found in their general accountability to themselves or someone else. For example, if you have to meet a training partner at the gym you will be less likely to miss the workout. An example of being accountable to yourself would be regularly taking your body fat percentage.
Some simple accountability can literally make the difference between success and failure. Here are some tips to ensure YOUR Fat Loss Success!
- Keep your activity level high. Once you achieve your fitness goals, it is very important to continue to exercise. Oftentimes I will witness someone achieve their goal weight or body fat percentage and then just stop training. It is no surprise when I see them stroll back into the gym a couple months later looking exactly like they did before they ever started their program.
- Emphasize resistance training. Resistance training will keep your metabolism buzzing far greater than going for a walk on the treadmill ever could.
- Continue to control portion size. If measuring your food seems like too much of an inconvenience for you, simply measure your food portions once to get an idea of your ideal portion size, and then eyeball your food quantities thereafter.
- Focus on losing fat and not just weight! Measuring your body fat percentage is the best way to ensure that your weight loss is actually coming from fat and not lean muscle.
- Cheat on your diet. Yes you read that correctly. Eat whatever food you want once per week. This will give you something to look forward to each week and prevent you from ever feeling deprived.
There is one rule your must follow when cheating. You must stop your cheat meal and as soon as you’re full. This must not turn into an entire day of gluttonous binge eating. Enjoy it!
If you’re currently embarking on a fat loss journey, follow these simple tips and easily beat the “regain odds”. Success is finally at your fingertips!
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John Alvino is a world renowned fitness expert who is known for his ability to help people lose body fat incredibly fast. He is the creator of the “How To Get Ripped Abs” program, which provides you with the blueprint for getting a great set of six pack abs and a lean body without having to endure long boring workouts, crash diets or expensive supplements. Learn how to get rid of that stubborn fat TODAY by visiting How To Get Ripped Abs.
With all the systems out there for weight loss and getting ripped I’m always skeptical but when I see something that is truly different and unique I love to give it the ultimate test by trying it out on myself. When I first saw How to Get Ripped Abs by John Alvino I was intrigued because this was created by a guy that trains athletes and develops systems for them for peak performance. My whole life has been centered on peak performance and studying the best training available. I used this knowledge to become a state champion wrestler, top US Marine, and fitness trainer but I always seek out others to learn from as that what truly makes us improve. John Alvino has a lot to teach and he put together the ultimate training system in How to Get Ripped Abs.
Before going into the review let’s talk about the importance of keeping a lean waistline.
Stubborn belly fat has become not only an unsightly bulge around the waistline but a health problem that is a precursor to high blood pressure, diabetes, and heart disease. The fat that accumulates 
around the waistline makes a person sicker, fatter, and unhealthier as it grows. It’s truly a trap that people have a hard time getting out of because the fat makes it tougher and tougher to get healthy. Unless you take control you could be on the way to many problems.
I had let myself go for several months and it was time to finally take control. My waistline was up and so was my blood pressure. I started my own program that I developed and lost 7 pounds in a month and was feeling and looking better but I was already bored doing my usual thing. I looked at all of the most popular ab programs and found How to Get Ripped Abs was the best fit for me due to the fact that it centered around intensive full body workouts, HIIT cardio workouts, and smart eating rather than a calorie deprived diet. I spent my first couple days reading through the entire systems which include the How to Get Ripped Abs book, Meltdown Workout Guide, Exercise Index, Diet Plan, and Recipe book. This system has everything you can imagine so that you succeed. I was excited to start this program. This was the boost I needed to do something new and interesting. The workouts looked challenging and I was ready to start.
As I was about to start the program I scheduled a time to speak to John Alvino personally to find out more about him and his system. He has his own gym in Morristown, NJ where he spends all his time training athletes. This guy knows his stuff. He isn’t the typical trainer you see in the gym following someone around with a clipboard and counting their reps on the thigh machine. John Alvino knows how to make guys hurt and gets them in shape. The How to Get Ripped Abs system is like having him as a personal trainer because the exercises are laid out with detailed pictures and
John Alvino at his gym Iron Athletes
descriptions. Guys pay $500 to have a program like this put together and customized for them and he is selling the system for only $77. I was planning on promoting it if it worked well so I setup my website How To Get Ripped Abs Review and starting blogging my daily progress.
During the first week I immediately noticed two things. The workouts were much harder than I ever imagined and the amount of food I needed eat everyday was more than I have ever eaten on a fat loss plan. I was striving for 6 meals a day and was usually so full from the meals that I was only hitting 5 meals. I did not spend a single minute of my 5 weeks hungry. If anything I was constantly full. I was eating all kinds of great healthy foods and meals does wonders to optimizing your metabolism. I was losing 3 pounds per week and was only shooting for 2. I admit I started adding some cheat meals here and there but still kept losing 3 pounds per week. How could this happen? It’s the workouts that you do. Three days a week on How to Get Ripped Abs has you doing full body workouts super setting exercises and working at a face pace with high reps and short rest periods. I hadn’t pushed myself to such a point of pain since Marine Corps boot camp. These workouts were tough but that’s what I loved so much about them. The pain and self discipline to push so hard reminded me of wrestling practices and how much they could hurt but how much they rewarded me with a lean body. The other 3 days a week are spent doing very short HIIT workouts. I was jumping rope for 12 to 15 minutes or doing an elliptical machine for HIIT for 15 minutes.
During the 5 weeks I stayed on the 12 week program I lost 12 pounds effortlessly. My waistline shrank down and I did have several cheat meals. John Alvino was checking out my blog and caught me cheating and sent me a reminder that a better transformation would happen if I didn’t cheat. My excuse was that I was losing weight too fast at 3 pounds per week and wanted to slow it down. The truth is I still wanted my weekly pizza and was quite satisfied with 3 pounds of pure fat being melted off per week. You can see more details and read my 33 day log that I kept for 5 weeks.
I planned on running through the entire 12 weeks but I had to do some traveling and got sick. I took some time to rest and then ended up with some sinus problems so I ended up 5 weeks out of the gym. I lost 12 pounds and have not gained an ounce of it back so How to Get Ripped Abs melted the fat off permanently and without rebound like many diets do. Now it’s close to Thanksgiving so rather than go right back into the program I am going to just hit the gym 3 days a week through the holidays to stay in shape and work on building a few pounds of muscle. In March I am starting How to Get Ripped Abs again and will complete the entire 12 week program. There is nothing better for getting in shape and losing fat fast.
If you don’t feel like following a diet plan but could follow a 6 day a week workout program and would like to lose fat fast I would highly recommend How to Get Ripped Abs. If you can keep yourself eating healthy 80% of the time and follow the workout plan you will still lose a lot of fat until you hit single digit body fat. Once you hit the 10% or under it is necessary to tighten the diet to get the real Ripped Abs look but if you just want to drop 10-15 pounds to get in better shape start this program and you will lose the weight effortlessly. When I start back up in spring it will be to get shredded and get my 6 pack back. In all my years of experience there is not any other program I would choose instead.
If you want to melt the fat around your belly like a blowtorch then go buy How to Get Ripped Abs now. My How to Get Ripped Abs review is proof that it works for even a 38 year old guy that cheats on his diet. If a guy like me can lose 3 pounds a week you could probably do even better! You can read about each of my 33 days here at my How to Get Ripped Abs Challenge
Take control now and go to How to Get Ripped Abs.
Read more incredible fat loss tips by the creator of the How to Get Ripped Abs system John Alvino here.
