Well, the good news is that your abdominal muscles are where everybody else’s is. So you haven’t lost it, misplaced it or sold it for a bargain! Tell me how to find it then! This is actually very simple, but not so easy.

 

If you cannot see your abdominals it is because they are covered in a layer of fat. No amount of sit ups is going to help you see them either. Sit ups may increase the strength of your midsection and of course the strength of your hip flexors as well. (You use the upper part of your legs to help you up when doing sit ups) You will also probably hurt your lower back in the process as well, so stop doing hundreds of sit ups and focus on the stuff that works. Great abdominal muscles have nothing to do with the abdominal exercise we do and everything with our food and more importantly, fat intake.

 

What works? Two parts to this question diet and exercise. It is no mistake that I put diet before exercise. Just look at the averages quickly. How many meals do we eat, on average, per week? If you eat three meals a day it ads up to twenty one meals per week. Next, how many training sessions do we do on average per week, maybe three? Twenty one versus three! If you look at these figures, which do you think is more important to focus on, diet of course?

 

All fats are not created equal. There are basically two types of fat, the hero and the villain. Unsaturated fats are the heroes. They are monounsaturated and polyunsaturated fats, which include Omega 3 fats that appear to decrease risk of heart disease. You find polyunsaturated fats in fish, nuts and seeds. Monounsaturated fats are in olive oil, canola oil, avocados, nuts and seeds.

Omega 3 fats are found in fatty, cold water fish like salmon, flaxseed and walnuts.

The villains or the bad fats are saturated fats like, animal fats like dairy products, butter, palm and tropical oils, trans fats like any baked goods, fried foods and margarines. You would like to eliminate these fats out of your diet completely.

What to eat then? Stick with the proven diet that worked for our ancestors for millions of years. Lots of fresh fruit and vegetables, fish, low fat meat and poultry are in the order of the day. If you are suffering from food allergies, this way of eating will help eliminate these allergies, make you feel more energetic and you will also get sick less!

 

If your diet is sorted out, the exercise part is easy. Follow a high intensity cardio plan three times a week. Only 20 minutes of interval training will do the job. Choose any cardio exercise that you enjoy and train hard for a minute and relax for a minute until your 20 minutes are up. Include weight training on the days that you do not do cardio or do your weight training before you do your interval training. Beginners do a full body workout every other day, intermediate trainers can split their routine in upper and lower body days.

Always train at a high intensity. It is better to get out of the gym in 45 minutes or less. You can also combine your cardio and weight training by following the workouts on the website www.rapidresults.yolasite.com

 

 Follow these simple rules and you will feel the results. Bare in mind, change does not come overnight. Hard work and dedication is in the order of the day!