Losing Abdominal Fat
by Glenda Bozett

The best way to burn fat off your abs is not to do more
ab work, but to do more cardiovascular work, bike, stair
master, treadmill, elliptical machine or rower. They are
all great fat burners, work at about 70-85 of your age
predicted maximal heart rate (220-your age) and maintain it
for 30-45 minutes 5 to 6 days a week for optimal results.

Train your abs about twice a week, just as you would any
other body part. One you are satisfied with your level of
body fat and your abdominal definition you can cut back to
3-4 days per week for 20-30 minutes for maintenance.

Seeing your abs or any other muscle group for that matters
is strictly the results of having low body fat levels. You
get low body fat from proper diet and cardio, not from
doing hundreds of ab exercises every day.

Nutrition is half the battle when it comes to fat loss.
Eat 6 times a day and eat a meal every 2 1/2 to 3 hours-
never, ever, ever miss a meal.

Fat Burning Nutrition Guidelines

1- Eat 15-20% below your calorie maintenance level.

2- Spread your calories into 5-6 small meal instead of 2-
3 big ones.

3- Eat a source of complete high quality protein with each

4- Choose natural, complex carbs such as:~vegetables,
oatmeal, yams, potatoes, brown rice, and whole grains.

5- Start with at least 50% of your calories from complex
carbs and reduce carbs slightly late in the day

6- Drink a gallon of water a

Nutrition 50% Cardio 40% Ab exercises 10%
Abs Exercises:

1-Basic Abdominal Crunch ( hands gently~supporting head,
feet flat on floor ) 4 sets of 15 repetitions.

2-Supine crunch twist ( Internal and external oblique ) 4
sets of 15 repetitions.

3-Reverse Crunch: Lie supine on the floor with your legs
bent at right angles at the knees and hips. Position your
arms straight down at your sides, flat on the floor. From
this placement, curl your lower spine upward so that your
hips lose contact with the floor. Your knees should move
toward the ceiling, but the angle of your thighs at the
hips should not change. Hold the top position momentarily
before lowering your hips slowly back to the floor; repeat.
Do not rest at the bottom between reps. Perform 2-4 sets of
10-20 repetitions.


Lie supine on a flat sit-up board with your knees bent and
feet secured beneath the roller pads. Hold a medicine ball
in both hands, positioned such that your arms are stright
back in line with your body. Now, perform a sit-up, while
at the same time swinging the ball over your head out over
your knees. Lower back down under control and repeat.
Complete 2-3 sets of 15-20 repetitions

Abdominal Exercise Machines

1- Standing Roman Chair ( leg lift ) 4 sets of 15 to 25

2- Abdominal Machine Exercise ( trunk curl ) 4 sets of 15
to 25 repetitions.)

More Exercises .....

Shoulders: Alternating Front Raises: Stand erect, holding a
dumbbell in each hand at arms' length hanging down in front
of you. Your palms should be facing rearward. Keeping your
arms straight, raise the left dumbbell up in front of you
until your arm is parallel to the ground. Hold the top
position momentarily, then lower the weight slowly back to
the full hang as you raise the right weight. At no time
should either side be stationary. Do not heave the weights
up with your lower back. Continue to alternate in this
fashion, with each left/right pairing counting as one rep.
Complete three sets of 10-15 repetitions.

Leaning Barbell: ( Front Raises) Position an adjustable
incline bench at an 80-degree angle. Lean back against the
bench, holding a barbell at arms' length hanging down in
front of you. Your hands should be positiones at shoulder
width with your palms facing rearward. With your arms
straight, raise the barbell up in front of you until it is
level with the top of your head. Hold this position
momentarily, then lower the bar slowly to the full hang;
repeat. Perform 4 sets of 12- 15 repetitions