What are the top 10 stomach exercises?

Are sick of going to the beach only to keep your shirt on because you are too embarrassed about your midsection? Are you having trouble losing the belly fat and getting a tone stomach? Have ripped abs been eluding you your whole life? If you are reading this I can assume the answer to all of these questions is a LOUD yes. So what is the solution?

The solution has 2 components:

1. First, you have to get your body fat down to 10% or below for men and between 14% and 16% or below for women. This sounds hard, but with a little extra effort and the proper nutrition this is easily attainable.

Most people have 6 pack abs already, but don't know it. They’re hiding beneath that top layer of fat surrounding their midsection, just waiting to be uncovered.  With body fat percentages above 10%, your ripped abs will never see the light of day.  I don't care if you do 5,000, 10,000 or 20,000 sit-ups a day, if you don't lose that top layer of fat, you will never see your abs.

To burn off this layer of fat, you have to eat right and do interval training.  Interval training is a type of training that involves explosive bursts of high intensity work, like sprinting, followed by periods of rest or low activity.  A good example would be sprinting for 1 minute followed by walking and resting for 2 minutes. 

2. The second requirement, which I will focus on here, is to do a combination of different stomach exercises and stomach workouts. Why a combination? Doing different stomach exercises, and changing up your workouts regularly, causes muscle confusion. Muscle confusion prevents your body from hitting a plateau and keeps your muscles growing.  This system of muscle confusion will result in stronger and more ripped abs in a shorter amount of time. I train my abs every other day with 3 different stomach workouts each week. I usually keep that same cycle for 3 weeks and then completely change it up for the next 3 weeks.  It takes a little extra planning, but the results are well worth it.

To help you out with the second requirement, and give you a few more stomach exercises for your tool box, I have compiled a list of my top 10 favorite ab exercises. Some of them you are probably familiar with and some may be completely new to you. Each exercise will target a specific section of your abdomen from multiple angles, being sure to hit every area in the midsection.  There is no right or wrong order to do these in, just try to do each exercise for 1 minute (approximately 25 reps) and give yourself a 30 second break in between.  Aim to complete 6-10 of these exercises in one session for a real gut busting workout.

The first 5 exercises are the same ones from my 5 minute stomach workout.  They require you to be in the C-Sit/V-Sit positions.

Starting Position C-Sit/V-Sit Positions:

1. Begin sitting on the floor with your knees bent and your feet flat on the floor.
2. Place your hands together next to your rear end, or for a more advanced move, lift them into the air so your biceps are next to your ears.
3. Recline back so that your body is angled about 45 degrees.

This is the C-Sit or V-Sit position and is the starting point for many stomach exercises.

1. In-and-Out

1. Get into the C position.
2. Lift your legs slightly off of the floor.  Once lifted off the floor, extend them out in front of you.
3. Once you have extended them all the way in front of you, bring your knees back towards your chest.

Advanced: Place your arms in the air so your biceps are next to your ears while doing the exercises.

2. Bicycles

1. Remain in the C position.  Beginners can rest their hands on the floor next to your butt for added support.
2. Bring both knees up to a 45-degree angle with your feet off the floor.
3. Slowly perform a bike pedal motion by bringing your right knee closer to your chest and touching your left elbow to it, as you do this, straighten your left leg.  Your hip flexors and lower stomach will most likely start to burn, but work through it.

Advanced: Place your arms and hands in the air so your biceps are next to your ears and your hands are reaching for the ceiling.

3. Scissors

1. Lie on the floor, pressing your lower back into the ground with your legs fully extended in front of you.
2. Lift both legs about 6-8 inches off the ground. Now continue upwards with your right leg so it ends up as close to a 90 degree angel to the floor. Your legs now look like an open pair of scissors.
3. The movement is simple. You lower your right leg while at the same time lifting your left leg into the 90 degree angle position. It will look like a pair of scissors opening and closing.

Advanced: Use some ankle weights to increase the intensity.

4. Russian Twist

1. Start off in the C position.
2. Clasp both of your hands together making a fist.
3. Bring both knees up to a 45-degree angle with your feet off the floor.
4. Place the fist you have made on the right side of your body next to your butt.
5. Now take your clasped hands and move them in front of your body over to your left side, stopping them near the left side of your butt.  You are simply moving your clasped hands from side to side. Your feet will want to fall, but tighten up your core and work through the burn.

Advanced: Do this same movement holding a weight or a medicine ball.

5. Oblique Crunches

Oblique crunches are great for targeting your oblique muscles. They help in eliminating love handles and giving you that smaller tighter waist line.

1. Lie on your right side with your legs together.  Your left leg will be on top of your right leg.  Bend your knees to a 33 degree angle.
2. Place your left hand on the side of your head, covering your left ear.
3. Crunch your side as high as you can, focusing the movement to work the oblique muscles as much as possible. Squeeze your core and obliques as hard as you can at the top of the movement.
4. Slowly lower yourself down Resisting the whole way.
5. After completing one minute on the left side, switch and repeat on the right side.

Advanced: If you are a master at this exercise, try adding a little weight.

6. Captains Chair

The captain's chair leg raise is a great all around stomach exercise, but really zeros in on the oblique muscles. The key to this movement is to avoid swinging the legs or using momentum to bring the legs up. Use your abs to lift your legs.

1. Stand on a chair and grip the arm rests to stabilize your upper body.
2. Press your lower back against the back of the chair making sure the small of your back is flat against the pad. Start to raise the legs and lift knees towards your chest keeping your core tight the whole time.
3. Don't arch the back or swing the legs up.
4. Slowly lower back down and repeat.

7. Floor Wipers (Advanced Technique)

This advanced technique was made famous with the 300 workout. It hits all areas of the abdomen.  The movement of your legs should look like windshield wipers on a car.

1. Lie down flat, pressing your lower back into the floor with your legs fully extended in front of you.
2. Extend your arms out to your sides; hands placed palm side down on the floor. Your feet should be together.
3. Lift both legs toward the ceiling until your feet are situated above your hips at about a 90 degree angle to the floor.  If you can not get them to a 90 degree angle to the floor, just do the best you can.
4. Tighten up your core and abs while lowering your legs toward the floor on your right side.
5. Bring your legs all the way over to the right side until you are touching the floor with your toes. This move should be slow and controlled. Hold that contraction for a moment and then lift the legs upright again.
6. Immediately lower the legs to the left side of your body, hold for a few moments, and then return to your starting position.

8. V-Ups

1. Lie down, pressing your lower back into the floor with your legs fully extended in front of you. Your legs should be lifted to a 45 degree angle.
2. Extend your arms out like you are reaching for the ceiling.
3. The motion is basically a leg lift with a sit-up. Lift your legs together towards the ceiling without bending your knees.  At the same time, lift you torso up and touch your toes. If done correctly, your body will look like a V in its ending position.
4. Once you have touched your toes, slowly lower back down into the original position resisting the whole way down.

9. Suitcase Crunch (Medicine Ball Needed)

This is a great exercise.  It really hits the upper and lower abs at the same time.

1. Lie on your back pushing your lower back into the floor with your legs straight.
2. Use both hands to hold a medicine ball above your head and slightly off the floor 
3. Simultaneously raise your torso and bend your right knee toward your chest as you lift the ball up over your knee and toward your foot.
4. Reverse the movement and repeat, this time bending your left knee.

10. Planks

The plank exercise is a great finishing exercise.  Plank exercises are one of the best moves to strengthen your core. It has been said that Bruce Lee was a huge fan of this exercise.

1. Lie face down on a mat, carpet or any flooring, resting on your forearms with your palms flat on the floor.
2. Push off the floor, rise up onto your toes and rest your body weight on your forearms.  This looks similar to a push-up, but you’re resting on your forearms instead of your hands.
3. Keep your neck and back flat, in a straight line from head to heels, all the while keeping your core tight.
4. Tilt your pelvis in and tighten your core to prevent your butt from sticking up in the air or sagging in the middle.
5. Hold this for as long as you can.  I have seen people do this upwards of 7 minutes, but 1-2 minutes is a good start.

Advanced: To make this move even more challenging, try lifting one leg in the air behind you for 10 seconds, then switching to the opposite leg.

For more great workout tips, recipes and exercises, please visit www.eflattenstomach.com.

Easy Recipe: Seared Scallops with Pumpkin Soup

Are you look for a great, healthy recipe to stun your holiday guests with? Well, so are we. After looking and cooking for hours, we found one to fit the bill.  This great recipe comes courtesy of Women's Health.com. It's great tasting, easy to make and loaded with good stuff, everything we look for in a recipe.  Check out Women's Health.com for more great recipes.

Out of healthy dinner ideas? Whip up this scrumptuous soup tonight

12 oz fresh sea scallops
1 can (15 oz) unflavored pumpkin puree
2 Tbsp roughly chopped hazelnuts
8 to 10 chives, chopped
1 cup chicken broth
1 Tbsp honey
1 Tbsp unsalted butter
1/2 Tbsp extra-virgin olive oil

Put it together:
1 Toast chopped hazelnuts, either in the oven (10 minutes at 400°F) or on the stove in a stainless-steel saute pan (5 to 7 minutes over medium heat, shaking often so they don't burn). Set aside.
2 Combine pumpkin, honey, butter, and broth in a medium saucepan, and heat the mixture on low until it's warmed through. Season with salt and pepper to taste. Keep the mixture warm.
3 Preheat a cast-iron skillet or saute pan over medium-high heat. Pat scallops dry with a paper towel and season them with salt and pepper to taste. Add oil to the pan, and then add scallops. Cook for 2 to 3 minutes on each side until they're firm, browned, and caramelized.
4 Pour soup into wide-rimmed serving bowls. Add scallops and hazelnuts, and garnish with chopped chives.

Makes 2 servings.
Per serving: 430 cal, 17 g fat (5 g sat), 35 g carbs, 460 mg sodium, 7 g fiber, 35 g protein

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Autumn-Delicious Pumpkin Pancakes Recipe By Tom Venuto

These pumpkin pancakes are surprisingly delicious and packed with excellent nutrition. They can be served as breakfast any day of the week, a "finger food" at a holiday party, or packed for a meal later in the day. These are so tasty that you won't even miss the maple syrup or powdered sugar, and you won't have to worry about those holiday temptations when you have such a delicious and healthy alternative. Any kitchen dummy can have these prepared in 15 minutes or less. Enjoy!

Tom Venuto’s “pumpcakes” (pumpkin pancakes)

7.5 oz (212 g) of canned pumpkin
1/3 cup (27 g) oatmeal dry
1/3 cup (40 g) multigrain or whole wheat pancake mix
1 scoop (26 g) vanilla (or plain) protein powder
4 egg whites
1 tsp vanilla extract
1 tsp nutmeg
1 tsp ground ginger
2 tsp cinnamon
Sweetener (brown sugar, stevia or splenda): Optional
Yield: makes 2 large (5 inch wide) pancakes

Nutrition information for 2 pancakes, unsweetened
Calories: 507
Protein: 44.1 g.
Carbs: 69.7 g.
Fat: 5 g.

Tom Venuto, author of
Burn The Fat Feed The Muscle
www.BurnTheFat.com

Founder & CEO of
Burn The Fat Inner Circle
www.BurnTheFat.com

About the Author:

Tom Venuto is the author of the #1 best seller, Burn the Fat, Feed the Muscle: Fat Burning Secrets of the World’s Best Bodybuilders and Fitness Models. Tom is a lifetime natural bodybuilder and fat loss expert who achieved an astonishing 3.7% body fat level without drugs or supplements. Discover how to increase your metabolism and burn stubborn body fat, find out which foods burn fat and which foods turn to fat, plus get a free fat loss report and mini course by visiting Tom's site at: www.BurnTheFat.com

Check out www.eflattenstomach.com for more great recipes.



Healthy Snacks for a Tone Stomach

Are you killing your diet with your choices in snacks? In most cases the answer is yes. It's so sad to see people working there butts off, perfectly balancing their main meals and blowing it all with their BAD choices of snacks. Snacks are those sugary, salty gut bombs that keep hard working people from ever achieving a tone stomach.

Food companies have made snacks so convenient that it's almost impossible to stay away from them. Snacking per se is not the problem. The major problem is with the ingredients packed in those little snacks. Most are filled with highly refined cards, sugars, nasty rancid fats, salt, MSG and a ton of other hard to pronounce ingredients. Everything you need to side track your diet goals and keep you from losing weight.

Lucky for you I have come up with a list of quick and easy to make snacks. Each snack tastes awsome and will leave you feeling satisfied.

Almonds

Raw almonds are one of my favorite snacks. They loaded with mono-unsaturated fatty acids, dietary fiber, vitamins, minerals and packed with numerous healths promoting phyto-chemicals. This kind snack not only leaves you satisfied, but also offers protection against diseases and cancers. What else can you ask for?

A handful of raw almonds, about 20-25, contains 14 grams of fat, 2 carbs and 6 grams of protein. Just throw some in a sandwich baggy and your ready to go.

Tip: Limit them to about a handful, because the calories in these little babies can start to add up. They are good calories, but calories non-the-less.

Almond Butter

I love the almond butter. This has all of the great benefits of regular almonds, but is able to be spread onto any vehicle of your choice. Try 1-3 tablespoons of almond butter on a few stalks of celery, some apple slices, a banana or any fruit of your choice. Remember, keep the fruit to a minimum because they do contain a lot of carbs.

Smoothies and Shakes

Smoothies and Shakes are a great snack or post workout drink. They can be packed with protein to build muscle, weight gainer to add mass, good fats to burn calories and so on. The ingredients are only limited to your imagination. For some new spins on the same old protein shake check out my smoothie recipes. These have all been taste tested and mother approved.

Tip: Smoothies can deceptive. Depending on what you put in it, smoothies can be loaded with sugar that will spike your blood sugar through the roof. This is not what you want when looking to get a tone stomach. So my little tip here is to add some good fats like almond butter, a little more protein powder and use water and coconut milk instead of apple juice. This will cut down on the sugar and load your body up with good fats and protein.

Jerky

I don't know a person in the world that doesn't love Jerky. With literally hundreds of different types to choose from this makes the perfect snack for hikes, plane flights, backpacking or just to munch on in between meals.

This high protein, low carb snack only has 1 gram of fat, 0 carbs and 12 grams of protein. If buying from a store, make sure you are getting all natural jerky that does not have any artificial flavorings or preservatives. It will cost you a little more, but at least you won't be putting poison into your body. If you have the money, go with organic grass fed jerky.

Personally, I make my own. Check out this recipe I came up with years ago. I my opinion it is better than anything I have tried on the market and it costs half the price to make.

TIP: Do not get beef sticks and beef jerky confused. Beef stick, similar Slim Jim, are made from mystery meat and full of nasty fat. Stay away from these nasty gut bombs and go with the real stuff.

Cottage Cheese

Cottage cheese is great as a quick snack or even a meal replacement. I mix mine with some fruit and nuts for a quick breakfast.

1 cup of lowfat cottage cheese contains 200 calories, 28 grams of protein, only 10 carbs and 5 grams of fat. Talk about the perfect food to burn fat and build muscle.

To make this more of a quick meal replacement, add 1/2-1 cup of cut fruit and a handful of almonds or walnut. This will give you a 40-30-30 ratio meal replacement. I prefer organic cottage cheese, but if you are on a budget any will work.

Hard Boiled Eggs

I make sure there are always hard boiled eggs in my refrigerator. This is quick, packed with protein and low in carbs.

1 egg contains 77 calories, 1 gram of carbs and 6 grams of protein.

If you are concerned about the amount of cholesterol in eggs, please check out the highly recommended book The Great Cholesterol Con. It is loaded with great information on cholesterol and debunks the cholesterol myth. Personally, I'll eat 2-3 eggs a day and maintain low cholesterol levels.

Hummus with carrot sticks or celery sticks

This is a great snack if you happen to be sitting in front of the TV or want to bring dip to a party. I always have a container of this in my refrigerator ready to eat.

That should give you some really good ideas to start working with. Now you don't have any excuses for poor snack choices at the office or while sitting at home. Next time you get that crazy snack craving, visit www.eflattenstomach.com and make healthy, delicious choices.

If I had 1 fat burning snack to eat for the rest of my life, what would it be?

If you had only 1 snack to live on for the rest of your life, what would it be? Personally, I think I would go with Beef Jerky. Beef jerky is loaded with protein, low in fat and has virtually no carbs. It is the perfect snack for keeping that tone stomach and burning fat.

The only problem with this delicious dried meat snack is the cost. Last time I bought it, I took out a $10 dollar bill and was $2 short. $12 for a pound of dried meat? RIP OFF! From that day on I have made my own. I have tried many recipes and finally came up with this one. It'll save you a ton of money and in my opinion, this recipe is better than most on the market.

Ingredients:

2-3 lbs of Flank steak, Lean beef brisket, Eye of Round

4 TBSP Lemon juice 1 Clove garlic, minced

1/2 c Soy sauce

1/2 c Honey

1 Pinch salt

1 Pinch pepper

1 TBSP Crushed Red Pepper Flakes (Optional if you like it hot.)

Directions:

Put steak in freezer for about half an hour, just until firm. Slice steak across grain, about 1/4-inch thick. Combine remaining ingredients into a container and mix. Add the steak strips, cover, and refrigerate for 24 hours. Place oven rack on the highest level. Place aluminum foil on bottom of oven to catch drips.

Preheat oven to 150 degrees F (65 degrees C). Insert round toothpicks through the tops of the strips of meat, and hang them from the oven rack. Bake in preheated oven for 4 hours, or until dried to desired consistency.

For more tips, exercises and recipes for a tone stomach, check out www.eflattenstomach.com.

Peanut Brittle Pr

With great recipes like this one, I'm finding it easier and easier to get through the holidays with a tone stomach.  The peanut brittle protein shake is one of my favorites.  It gives you a ton of protein, has no sugar and satisfies the craziest sugar cravings.  So give this shake a whirl after your workout.

Ingredients:
26 grams or 2 scoops of vanilla protein powder
1 tbsp sugar-free instant butterscotch pudding mix, dry
1 tbsp natural peanut butter, chunky
1 cup cold water or lowfat milk.
1 cup of ice cubes

Directions:
Add all ingredients to blender, blend, and serve. If you have issues with milk,or would like to increase your good fats, use 1/8 cup of coconut milk and 7/8 cup of water instead.

Check out www.eflattenstomach.com  for more tips and recipes to give you a flatten stomach.

 

Post Stomach workout Chistmas Smoothie

Post Stomach Workout Chistmas Smoothie

The holidays are here and what does that mean,
a harder time for us to stay lean.
Cookies and candies will block our way,
Our greedy hands can no longer stay at bay.
But I am here with a new recipe,
to help those cravings for you and me.
So blend it up and pour it out,
raise your glass to the ceiling with a Christmas shout.

Banana Protein Egg Nog Smoothie
Ingredients
1 scoop Vanilla protein powder
1 cup milk (Raw Milk is the best)
Half of banana
1/8 teaspoon nutmeg
1/2 teaspoon vanilla
Dash of cinnamon on top

Directions
Throw all the ingredients,except the cinnamon, into the blender and give it a whirl. Pour into a glass and dust with cinnamon. This smoothie has plenty of protein, good fats and enough carbs to keep your brain running right. If you have issues with milk,or would like to increase your good fats, use 1/4 cup of coconut milk and 3/4 cup of water instead.

For more great recipes that will keep that tone stomach, check out www.eflattenstomach.com .

5 Minutes to a Tone Stomach

What can you accomplish in 5 minutes? You could cook a few eggs, take a quick shower, read 5 emails or do a good stomach workout. Yeah, 5 minutes is all you need to get in a good Workout for abs. The 5 minute stomach workout is the quickest and most effective micro workout that you can do. I can be done in-between commercials, waiting for dinner to finish or just before your morning cup of coffee. It really is that quick. Try it out and judge for yourself.

All you need for this routine is a soft or padded floor and a timer. Do each of these exercises for 1 minute each with no break in-between them. Simply transition from one exercise to the next until the full 5 minutes is up. You will feel some burning after a minute or 2, but work through it if you really want a tone stomach.  

The C Position

The first step is to get into the correct position, the C position.

Step 1. Sit on the floor or mat with your back at around a 45 degree angle to the floor.

Step 2. Bring your knees towards your chest keeping the bottoms of your feet on the floor.

This is called the C position and is the starting position for the first 3 exercises in this routine.

Routine

1. In-and-Out Get into the C position. Lift your legs slightly off of the floor. Once lifted off the floor, extend them out in front of you. Once you have extended them all the way in front of you, bring your knees back towards your chest. Continue doing this for 1 minute.

Advanced: Place your arms in the air so your biceps are next to your ears while doing the exercises.

2. Bicycles Remain in the C position. Beginners can place their hands next to their butt for added support. Bring both knees up to a 45-degree angle with your feet off the floor. Slowly perform a bike pedal motion by bringing your right knee closer to your chest and touching your left elbow to it, as you do this, straighten your left leg. Continue for 1 minute. Your hip flexors and lower stomach will most likely start to burn, but work through it.

Advanced: Place your arms and hands in the air so your biceps are next to your ears.

3. Russian Twist Remain in the C position. Clasp both of your hands together making a fist. Bring both knees up to a 45-degree angle with your feet off the floor. Place the fist you have made on the right side of your body next to your butt. Now take your hands and move them to your left side and end with them near your butt. You are simply moving your hand from side to side. Your feet will want to fall, but tighten up your core and work through the burn. Do this for 1 minute.

Advanced: Do this same movement holding a weight or a medicine ball.

4. Scissors Lie on the floor, pressing your lower back into the ground with your legs fully extended in front of you. Lift both legs about 6-8 inches off the ground. Now continue upwards with your right leg so it ends up as close to a 90 degree angel to the floor. Your legs now look like an open pair of scissors. The movement is simple. You simply lower your right leg while at the same time lifting your left leg into the 90 degree angle position. As you can see, it will look like a pair of scissors opening and closing. Do this for 1 minute.

Advanced: Use some ankle weights to increase the intensity.

5. V-Ups Lie on the floor, pressing your lower back into the ground with your legs fully extended in front of you. Extend your arms out like you are reaching for the ceiling. The motion is basically a leg lift with a sit-up. Lift your legs together towards the ceiling without bending your knees. At the same time, lift you torso up and touch your toes. If done correctly, your body will look like a V in its ending position. Once you have touched your toes, go back down into the original position and repeat. Do this for 1 minute.

Stretch

You have now completed the 5 minute stomach workout. Now let take another minute or so and stretch. Lay flat on the floor, face down. Take your hands and get into a pushup position. Now lower your pelvis to the floor, arch your back inwards and lift your head to the ceiling. You should feel a nice stretch in you abdomen. Keep this stretch for 30 seconds and you’re done.

Visit www.eflattensstomach.com for exercises, recipes tips and more information on how to get a tone stomach. 

 

Top 3 tips for a flatten stomach

If you have read any fitness magazine, you have most likely seen the top 3 tips for getting a tone stomach. It usually reads like this, "Do a ton of cardio, eliminate red meat and do 500 sit-up every day for a year. Then and only then will you have ripped abs." Well, because that usually does not work, I have written down my 3 favorite tips for a tone stomach. 

Cardio is not king, Elvis is!

If you are really serious about getting a tone stomach, cut down on the cardio. This is one of those tips that I constantly repeat, but for some reason people just can’t wrap their heads around it. I’m assuming it’s because trainers have hammered the thought into our heads that cardio=fats loss. WRONG! Long endurance type training only makes your body burn fat and calories more efficiently. In the beginning, it works great, but give it 8 weeks and the great results you saw in the beginning have suddenly come to a screeching halt. You body has now gone into an energy conservation mode, thus burning calories way more efficiently. This is BAD for fat loss.

So, to eliminate the bodies efficiencies, do the opposite, short burst of high intensity training, interval training. The human body was designed for short burst of VERY high intense movements. These short burst almost shock the body into burning more energy and keeping the metabolism running on high all day long. Try incorporating 10, 100 yard sprints into your weight lifting regiment. This alone will get you amazing results.  

Train with stabilization balls

If you really want to see awesome results incorporate the use stabilization balls into your stomach workout. By incorporating a stabilization ball into your stomach workout, you are engaging your core muscle which will dramatically improve your overall strength, conditioning and overall physical appearance. This one piece of equipment alone will dramatically improve the strength and appearance of your abs.  

Eat clean organic grass fed meats

Eat more meat. No, I haven’t lost my mind. Well maybe a little, but not on this subject. Beef, Chicken, Fish, Turkey and most other sources of clean meats are great for getting that tone stomach. When buying grass fed organic meats, you are getting very clean protein sources that have a much higher Omega 3 content, great protein source and are absent of all the pesticides and growth hormones you get from lower quality meat. Eat 20-30 grams of meat or other protein source per meal, and you will feel the difference.

If you stick with these tips alone, you will see a huge difference in you overall performance and appearance. For more tips, recipes or to sign up for our challenge starting January 1, 2011, please check out www.eflattenstomach.com

 

Make it through the holidays with a tone stomach

It’s that great time of year again. The time of year when the air turns crisp, the stores fill with holiday cheer and the body gains an extra 5 pounds of fat and lose that tone stomach. With extra food, parties, drinks and lack of exercise, people gain on average between 2-5 pounds of pure fat during the holidays. That might not sound like much, but that is the difference between looking average and looking ripped. Here are a few great tips that will help you keep your tone stomach through out the holidays.

1. Workout no matter what. The slowest time of year at any gym is the holiday season. Most people have parties to attend, shopping to do, family flies in from out of state and other reasons to stay away from the gym. After about 6 weeks of the chaos your good habit of exercising has suddenly disappeared. You will power has been crushed and you think of every reason to not hit up the gym. Let not get to that point this year. Make it a habit of working out no matter what. Even if it is the 20 minute 300 workout, you are still keeping the good habit and burning fat in the process.
2. Control the cravings. Tables filled with sweets, different kinds of foods and alcohol are all around you. Friends, families and employees bring in homemade cookies, candy and other treat to fill the holiday spirit. Well this is not only filling your spirit but also your stomach. Each cookie, piece of candy, and any other treat are filled with delicious empty calories. Keep these little treats to a minimum.
3. Proportion control. Just because Aunt Sally has prepared enough food for an army doesn’t mean you have to eat it all. Make sure you are controlling your portions and not eating more than you would at a regular dinner.
4. Drink sparingly. The season is filled with cheer, to much some times. Wine, beer and spirits are the center piece of any social event especially around the holidays. The calories in a drink can add up fast, especially if you have family over, parties to attend and other events every weekend. Have a good time but limit yourself to a drink or two. Any more than that will not only make you feel lousy in the morning, but also give you extra calories you don’t need.
5. Keep a food log. Yes, keep your food log handy at all times. This little tool will help you to stay honest and keep yourself on track. When you start writing down every piece of candy, cookie, drink etc… you will see how fast they actually add up.

Keep these tips in mind during the holiday season and you will not have any problems keeping off the winter coat.

The 300 Workout for a Quick Tone Stomach

Are you ever short on time? If your not then please email me and tell me how. Personally, I don't think I could get everything done if there were 40 hours in a day. So, when I'm really short on time and need to squeeze in a good workout, the 300 workout is perfect for the job. It manages to hit all of the major muscle groups, chest, back, shoulders, arms, legs and abs 20 minutes or less. I have used this for a number a years now and let me tell you, it is a true butt kicker. So if you are looking to keep the metabolism burning on full throttle but only have the time between sips of coffee, try this routine out before work. And before I forget, this can be perfectly modified for women. All you have to do is adjust the weights by approximately half or what ever feels comfortable, but still challenging. Remember, the only way to achieve a flatten stomach is to challenge yourself. So don't go to lite, push through the pain and see the results.

The Workout:

I. Pull Ups- Do 25 pull-ups in the least amount of sets possible.

Women or Men- Use a chair to help if you are having a difficult time getting all 25.

II. Clings- Do 50 with 135lbs of weight.

Women- Lighten the weight to about 75-95lbs.

III. Push ups- Set of 50 push-ups.

Women- If needed, do push-ups from your knees until you build enough strength to do regular push-ups.

IV. Box Jumps- Set of 50 box jumps on a 24" platform.

Women- If needed adjust down to 12" or 18" until you can work up to the 24" platform.

V. Floor Whippers- Set of 50 floor whippers. A full set is from one side to the other.

Women- There is no change. These are great for a tone stomach.

VI. Kettle ball/Dumb Bell Cling and Press- Set of 25 cling and presses per arm. Use 36 pounds or whatever is comfortable but challenging.

Women- Lighten the weigh to about 15-20lbs.

V. Pull Ups- 25 more pull-ups.

This is a great quick workout, but by no means should take the place of a regular workout. Personally, I incorporate this into my schedule 1 time per week and occasionally when I am do a double day, I use this as my second workout. Here is a great video that will show you the workout in full effect.

 

 

Halibut with Cilantro Butter Sauce

Fish is one of the best sources of protein and omega 3 you can eat to get a tone stomach.  The problem is we just don’t eat enough of it. The top complaints I hear are “I just don’t know how to cook fish” and “ I have heard that it’s bad for you due to the mercury levels.”  Here is a great recipe that is easy to make and with the added detoxifying effects of the cilantro sauce, gets rid of that mercury scare.

Ingredients

4 (6 ounce) fillets halibut or other white fish

1 lemon, cut into quarters

salt and pepper to taste

3 cloves garlic, coarsely chopped (More if you really like garlic.)

1/2 cup chopped fresh cilantro

1 tablespoon fresh lemon juice

2 tablespoons butter

1 tablespoon olive oil

Directions

Preheat a grill to a medium-high heat. Squeeze the juice from the lemon quarters over fish fillets, then season with salt and pepper.

Oil grill grates liberally to prevent fish from sticking. Place fish on the preheated grill for about 4-5 minutes per side or until fish can be flaked with a fork. Remove to a warm serving plate.

Heat the olive oil in a skillet over medium heat. Add the garlic and cook until fragrant, about 2 minutes. Stir in the butter, remaining lemon juice and cilantro. Cook for another minute. Serve fish with the cilantro butter sauce.

This is a great high protein meal loaded with omega 3 fatty acids.  Service with your favorite steamed vegetables and you have a great fat burning dinner that will help you get that tone stomach.

 

Your FREE 16 week journey to a Tone Stomach and Ripped Abs begins here…

How many calories do I need to cut if I want to lose the gut? What should I eat? How many times do I need to exercise in a week? Should I do weights or cardio? These are the biggest questions people have when trying to lose weight and get a toned midsection. Most people will agree that there is more weight loss and fitness information on the market today than ever before.  With so-called “new” discoveries in the science of health,people are getting even more confused about proper nutrition. Each diet or exercise fad seems to contradict the next. I know it can get very confusing and discouraging but I’m here to help.  Over the next 16 weeks I will sort out all of the confusion and give you exercise plans, meal plans, and nutritional information that will burn fat and flatten your stomach. Stick with it and I promise you WILL see a difference.
First off, if you ever want to see your abs, you NEED to lose the stomach fat. Yeah, that stubborn layer of fat that lies on top of your muscles. In order to do that, you need to burn more calories than you take in. In my opinion, the best method for calculating your daily caloric need is The Harris-Benedict equation. This will give you a great reference point to start off with.
The first step in using The Harris-Benedict equation is to calculate your Basal Metabolic Rate (BMR). Your BMR is the amount of energy, or calories, you need to maintain your current weight without exercise.
Step 1- Calculating your BMR The following table enables calculation of an individual’s Basal Metabolic Rate (BMR).

BMR calculation for women	BMR =655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
BMR calculation for men	BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.76 x age in years )

Step 2 - Applying the Harris-Benedict Principle Now you should have the number of calories you need just to maintain your current weight. Now take that number, your BMR, and multiply it by your current level of exercise.

Little to no exercise	Daily calories needed= BMR x 1.2
Light exercise (1-3 days per week)	Daily calories needed= BMR x 1.375
Moderate exercise (3-5 days per week)	Daily calories needed= BMR x 1.55
Heavy exercise (6-7 days per week)	Daily calories needed= BMR x 1.725
Very heavy exercise (twice per day, extra heavy workouts)	Daily calories needed= BMR x 1.9

Step 3: Using the application The number you have now will tell you your caloric needs to maintain your current weight at your current exercise level. You can adjust your caloric intake, up or down, depending on your goals.  Since our goal here is for you to burn fat and flatten your stomach, let’s assume you want to reduce your calories:

• For weight loss subtract 500 calories from step 2
• For weight maintenance, keep it the same
• For weight gain, add 300 calories

Example:
This is how it looks on me:
Step 1: 66 + ( 6.23 x 165 ) + ( 12.7 x 69 ) - ( 6.76 x 33 ) =1747
So I need 1747 calories per day just to to stay alive.
Step 2: 1747 x 1.725= 3014
After plugging in my level of exercise, heavy, it tells me that I need 3014 calories per day to maintain my weight.
Step 3: 3014-500= 2514
So let’s say I wanted to lose a little weight, I would subtract 500 calories per day and over the course of a week, I should lose 1 pound of fat. If I wanted to gain a little mass, I would add 300 calories per day. It's that easy.  I will tell you though, that not all calories are created equal. 2514 calories of candy and soda is different than 2514 calories of meat, fruits and vegetables.  I'll go into more detail in a later post. To make it easier to calculate I have uploaded an excel template of the Harris-Benedict equation on my tools for success page.  Just plug in your weight, age and height and your ready to rock.
What's Next
Now that you know how many calories you should be eating,  the next step is to print out and start keeping track of you daily diet with a food journal. In my tools for success page I have created a food log so you can easily write down all the food you eat daily, how much water you are drinking, how you slept, your stress level and any activities you have done. This journal is crucial to keeping you on track and holding yourself accountable.  It sounds like a bit of an inconvenience at first, but over time you will learn what foods to eat, what not to eat and subconsciously stay within your caloric boundaries. A great site that will assist you with your food journal is www.fitday.com.  Fitday is a great site that will provide you with all of the necessary nutritional information you need to complete your daily food journal.  Just plug in all of the food you eat each day and it will give you a snapshot full of information. You will see pie charts of carbs, protein and fats, breakdowns of you vitamin and mineral intakes and much more.  I use it on a regular basis and have found it to be a vital tool in my nutritional tool box.
You now how some essential tools designed to help you achieve your goals of a tone stomach and ripped body. Over the course of the next 16 weeks I will write about some great foods, recipes, nutritional information and give you some great menu and exercise plans that will help you shed that layer of unwanted fat and give you the ripped body you want.

Coconut Almond Butter Smoothie

When you are short on time, throwing a few ingredients in the blender is the best way to get a quick meal. Here is one of my favorites that will help you burn fat and give you a ton of energy.

Coconut Almond Butter Surprise

1/4 cup Coconut milk (Full Fat)

3 TBLS  Almond butter

1 cup Blueberries

1/2 cup ice

water as needed

1 scoop protein powder (Optional)

Throw all the ingredients into the blender and give it a whirl.  This smoothie has plenty of protein, good fat and enough carbs to keep your brain running right. For more smoothie recipes and fat burning tip that will get you that tone stomach, visit www.eflattenstomach.com.  

 

Eat, Workout, Learn and Feel Better

For the past 10 years I have read about and used countless products and ways to help me achieve those ever-elusive 6 pack abs. I have seen pills that claim to get you ripped, electronic belts that stimulate your ab muscles while you sit on the couch eating Fritos, and best selling books that promise but never deliver. With a degree in Marketing and many years of research and practice I have come to the conclusion that most of the information circulating on the web is well... just crap.  There are a lot of half truths and some flat out lies that are apparently just there to rip us off. With that in mind, I decided to start a site dedicated to real information on exercise, fat loss, nutrition and over all health called eflattenstomach.com.  A site dedicated to weeding through all of the marketing hype and providing the real information you need to get in the best shape of your life and flatten your stomach for good.

I’m going to take you through the newest research and techniques to getting those million dollar abs you are in search of.  I will provide you with the right information that will allow you to achieve your flatten stomach goals.

Every week I will write about diets, fats, exercise, sleep and anything else that might be keeping the belly fat on and preventing you from reaching your goals.  So please subscribe to my blog and you will receive the most valuable and up to date health information available.