There are so many conflicting theories out there about the best way to get six pack abs and flatten your stomach.

First, there is the fitness magazines who tell you to do a dozen different kinds of crunches.

Then there are the fitness equipment manufacturers who tell us we need to use their machines and do endless amounts of cardio.

Then, of course, there are the late night informercials who keep us updated on all the latest gadgets and gimmicks, such as the the Ab Circle Pro and the Cardio Twister.

So, it’s not your fault you still don’t have the lean midsection you desire!

I’m here to help you weed through all the lies and get to the TRUTH.

Here are the three things you need to do to flatten your stomach or reveal 6 pack abs:

1. Stop eating junk.

You will NEVER see your abs or flatten your stomach if you continue to eat foods that promote fat storage and bloating.

If you continuously ingest refined carbohydrates, chemicals, additives, artificial sweeteners, preservatives, high fructose corn syrup, and trans fats you will have no chance at a lean mid section no matter how much you exercise, period.

***Start eating more fruits, vegetables, and raw nuts.

Get rid of all the junk in the house and start making your meals consist primarily of fruits, vegetables, and raw nuts. I dare you to see how much energy you have and how much flatter your stomach feels after eating only those three things until noon each day!

It’s amazing!

Of course, there is still some room for other healthy foods as well, such as grass fed beef and eggs, wild caught fish, yogurt, beans, and quinoa. However, still try to eat as many fruits and vegetables during your day as you can.

2. Stop wasting time with light weights and “abs only” training sessions.

First, you have to stop lifting light weights. It isn’t doing you any good and it might just be wasting your time.

Second, stop dedicating workout time to doing isolated muscle exercises, such as crunches, that focus solely on your abs. They are almost useless since you really aren’t burning that much fat while you’re doing them.

Furthermore, crunches can potentially do more harm to your back then good for your core.

***Start doing a total body Metabolic Resistance Training program.

Metabolic resistance training is essentially cardio with weights.

Instead of trotting along on the treadmill, you will be getting an intense aerobic workout while resistance training. It is really the best of both worlds, resistance training and aerobic training, wrapped up into one time-efficient and highly effective package.

While metabolic resistance training, the idea is to lift enough weight for it to be an effort (without hurting yourself, please) and/or increase the amount of work you do altogether (i.e. do more reps within a given time period).

You also want to choose exercises that work your entire body, or several muscle groups at one time.

For example, try doing dead lifts followed by a plank on a stability ball. Or, squats with overhead press followed by renegade rows.

Make sure you move from one exercise to another without a break and you use a weight or number of repetitions that will cause you to really sweat – you must feel like you are giving a huge effort. Your perceived exertion should be about an 8/10.

By the way, don’t think your abs are working hard during these types of exercises?

Think again.

Research shows that core stabilization exercises such as these, where the abs and other core muscles work to stabilize your body by resisting rotation, prove to be much more effective for increasing the strength and endurance of your core.

3. Stop doing long, slow cardio.

The truth about cardio is that it is a total waste of time. You barely burn any calories while you are doing it and when you stop doing the activity you are done burning calories.

There are even studies out there that show that people who chronically participate in long, slow cardio actually gain weight.

And we all know that to flatten our stomach or see our abdominal muscles we need to lose the pooch.

***Start using High Intensity Interval Training (HIIT).

You MUST start incorporating some form of high intensity interval training (HIIT) into your workout routines.

HIIT has been shown in scientific research studies to scare the fat right off your body!

In fact, you might be familiar with the saying we commonly use in the fitness industry, “there is no such thing as spot reduction” when it comes to losing fat in only one nasty area.

For example, if you wanted to lose fat on your stomach region well, too bad because you would have to settle for losing it wherever your body feels like giving it up.

However, there is a research study that shows that when participants did HIIT they lost way more belly fat then when they performed any other type of activity.

They lost a ton of fat on their stomachs!

Now tell me that isn’t, in and of itself, a compelling reason to give HIIT a shot.

Try alternating higher intensity intervals with recovery intervals on the bike or rowing machine.

Or if you are working out at home, try running stairs, hills, sprints, doing shuttle runs, or doing bodyweight cardio such as burpees or bodweight squats for time.

The bottom line is you must eat better and incorporate HIIT and metabolic resistance training into your workout routines if you want to flatten your stomach or reveal six pack abs.

If you would like a time-efficient, done-for-you, fat loss system incorporating all three of these important fat loss workout components then you may want to grab your copy of Ultimate Home Workouts

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3. The Abs Diet: The Six-Week Plan to Flatten Your Stomach and Keep You Lean for Life

The goal of most body builders is to have perfect abdominal muscles. Doing simple crunches and sit ups will not give you a six pack, this seems to be a common misconception within the body building world.

Simply doing sit ups will not give you great abdominal muscles. They can actually hurt your back. Doing just crunches will end up giving you bad posture and not affecting your abdominal muscles at all. They will barely scratch the surface. If you are doing 100 repitions of sit ups and crunches per day, you could end up seriously injuring yourself instead of toning your abdominal muscles. Doing this much of these particular exercises will not allow your muscles to heal and rest before you start all over again, therefore leading to potential permanent damage.

There is a little known fact that to build your abdominal muscles, it is actually best to do things that not specifically designed for those particular muscles. The first thing to do is to lose body fat, if you do not reduce the body fat then noone will ever see the six pack, even if you have one!

Once you have lost the actual body fat so that you can actually see your abdominal muscles, it is then the time to do some exercise to get them in shape. There are many exercises that you can do to build abdominal muscles, and they will involve using the back and sometimes the legs as well.

Situps can hurt your back, but do not rule them out. You need to ensure you know how to do situps properly in the first place, and to not do them to the extent that they over stretch your back. You could also lie on the floor, bend your knees, and pull your thighs up into your abdomen. This is the safer option, but will only then work the lower abdominal muscles. You can work the abs when you do chinups. Use an underhanded grip on the bar, bend your knees at a 90 degree angle, and as you pull your chin up above the bar, then pull your thighs up into your abdomen.

All of these exercises will work, but again, they are pretty much pointless if you don’t lose the body fat first. The loss of body fat typically comes from eating a good diet, while doing exercises to burn fat, as opposed to exercises done to build muscle.

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Well, we can all agree upon one thing – every man and every woman would like to have great abs. Irrespective of age, desire to get into bodybuilding workout or any kind of exercise, most of us want to have flat abs.

Many men and women try using bodybuilding workout programs that use ab crunches as an exercise to reduce belly fat. However, ab crunches are not that helpful at all, according to recent studies.

So when it comes to a bodybuilding workout that will enable you to get rid of all the extra belly fat, you need to do a certain amount of exercise that is sufficient for losing the excess fat. You need to go for a bodybuilding periodization that will take care of your body type and then give you a set of exercises that you can do.

When it comes to bodybuilding periodization, things are not the same for male bodybuilding and female bodybuilding. There are different exercises for the both sexes that suit their own body type.

If you are looking for a bodybuilding regime that will help you get the dream abs for yourself, you need to go for a full ab workout. This particular bodybuilding periodization will help you concentrating on losing the excess fat in your abdominal region and make you get the body that you have always dreamt of.

For all you gorgeous women who want to get the perfect abs through female bodybuilding, you can try out the body full workout that makes you lose a lot of excess weight.

For male bodybuilding, the exercise regime is quite different.

You need to take care of the bodybuilding nutrition, get hold of good dietary supplements, do the required amount of exercise and give your body the right amount of rest.

You have to take great care of all the four things mentioned above in order to get a great body. Remember hat only exercise and no proper diet is downright harmful for your body. You need to balance the diet, the exercise and the amount of rest if you want to indulge in male bodybuilding seriously.

Another thing that you must keep in mind is that the actual muscles are formed during the rest period. Thus, rest forms a very crucial part of the bodybuilding regime.

If you are very serious about male bodybuilding, then you can go for the most rigorous but also the most rewarding method, the highly intensive training program. This is a tough nut to crack, but when you actually do it there is nothing like it.

If you choose the highly intensive training for your body, you will need to go through a very tough regime. However, if you are actually able to follow the regime religiously, you will derive great benefits from them.

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If you ask most bodybuilders one of there main focuses is to build that ever pleasing six pack abs. Going to the gym in 2009, I still see people doing those crunches and situps in hopes to build abdominal muscles fast. Thas is just simply the wrong way to do it.

Simply doing sit ups will not give you great abdominal muscles. They can actually hurt your back. Doing just crunches will end up giving you bad posture and not affecting your abdominal muscles at all. They will barely scratch the surface. If you are doing 100 repitions of sit ups and crunches per day, you could end up seriously injuring yourself instead of toning your abdominal muscles.

Research indicates that doing crunches and situps put a huge strain on the lowerback, so despite your best effort to get beautifully defined abdominal muscles, which is minimal at best with sit ups and crunches, you end up in the end doing more damage to your lowback preventing working out ever again.

A lot of the current research reveals that doing exercises that are not directly targeting your abs may in fact build your abs much faster. Thus focusing your efforts on the most effective fat burning exercise will probably help you more!

Once you have lost the actual body fat so that you can actually see your abdominal muscles, it is then the time to do some exercise to get them in shape. There are many exercises that you can do to build abdominal muscles, and they will involve using the back and sometimes the legs as well.

The main concern with any form of situp is the extra strain and pressure it puts on your lower back, so even though you are trying to increase your abdominal strength you probably are doing more damage to your lower back.

To avoid this strain a great exercise to build those abdominals is to do chin-ups and adding leg lifts to help build the abdominal. This acts as a whole body workout and you are building better function in the body.

Make a commitment to no longer do situps. Find other ways like chin-ups and pushups as a way to build abdominal muscles as a way to build better functionality in the body. Find ways to change your workout to include a more intense body fat reducing workout which will go farther at defining those abs.

Research is pretty clear our old line of thought with sit-ups is over. Those late night abdominal machines actually do more to hurt your lowerback then actually help you build muscle. Do it differently next time you are in the gym.

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