{"id":5726,"date":"2014-11-30T22:16:04","date_gmt":"2014-12-01T03:16:04","guid":{"rendered":"http:\/\/fatlossaccelerators.com\/site\/?p=5726"},"modified":"2017-06-20T19:28:56","modified_gmt":"2017-06-20T23:28:56","slug":"7-steps-to-awesome-abs","status":"publish","type":"post","link":"http:\/\/fatlossaccelerators.com\/site\/7-steps-to-awesome-abs\/","title":{"rendered":"7 Steps To Awesome Abs"},"content":{"rendered":"

You want abs?<\/p>\n

Of course you do.<\/p>\n

It\u2019s not as simple as following Kim Kardashian\u2019s BS celebrity diet, loading up on Dr Oz\u2019s magic supplements or buying the latest gadget on TV.<\/p>\n

\u201cWell, duhhh KV\u2026\u201d<\/em><\/strong><\/p>\n

Everyone man and their dog is training their abs, but only 1% of people ACTUALLY see results and sexy abs.<\/p>\n

Why?<\/p>\n

The other 99% of people are making two HUGE mistakes – and I know because I used to make these mistakes myself.<\/p>\n

Even after 10 years of studying from the Top Exercise Physiologists and coaching and helping 13,161 people transform their body worldwide. No matter what I tried, eating less, working out more, I couldn\u2019t figure out how to sculpt my own abs. How ironic.<\/p>\n

And it wasn\u2019t for lack of trying, either \u2013 I spent thousands of dollars and tried training my abs for years using every workout I could get my hands on. 1,000 crunches a day. Yes, I did it. Ab Roller PLUS, yes I even tried that!<\/p>\n

Nothing worked until I started using a well designed progressive sculpting system… More on that in just a sec.<\/p>\n

\"kate<\/p>\n

Mistake #1:<\/span> Nutrition is terrible. Americans consume 40% of their daily calories from beverages<\/strong>.<\/p>\n

Crappy Starbucks drinks\u2026 Booze\u2026 Soda\u2026 = BAD news!<\/p>\n

Mistake #2:<\/span> Going about abdominal training the wrong way.<\/p>\n

You see, most people are doing hundreds, if not thousands of reps of the same ab exercises like crunches and sit ups. These exercises are great for muscular endurance <\/strong>but won\u2019t help you in the strength department.<\/p>\n

Just like other muscles in your body, you need to focus on building strong abdominals.<\/strong><\/p>\n

Crunches and sit ups do NOT build muscle strength. That’s all endurance.<\/p>\n

Here\u2019s a step-by-step guide to getting awesome, sexy abs in record time.<\/p>\n

Step 1: Get Your Nutrition in Check <\/strong><\/h2>\n

There are two rules for getting flat, sexy abs:<\/p>\n

    \n
  1. Get your fat loss nutrition in check<\/li>\n
  2. Always follow rule number one<\/li>\n<\/ol>\n

    It doesn\u2019t matter what extraordinary training program you follow, if you nutrition sucks you\u2019ll never get abs.<\/p>\n

    The thing is, this is NOT the answer most people want to hear. But it\u2019s the cold hard truth. The secret to getting a flat stomach starts with your meals.<\/p>\n

    You want to keep it simple, with whole, unprocessed foods.<\/p>\n

    (a) Cut out sugars: simple, processed ones.<\/p>\n

    This should not be read as \u201celiminate ALL fruit\u201d. As long as you don\u2019t go overboard, eating fruits in moderate quantities at the right time<\/strong> can help you accelerate your results.<\/p>\n

    The #1 sneaky sugar lies in protein bars.<\/strong><\/p>\n

    (b) Focus on eating lean protein, green vegetables and\/or good fats at every meal and avoid any processed junk.<\/p>\n

    Simple, right?<\/p>\n

    Follow these two simple fat loss nutrition guidelines and you\u2019ll be on the right track.<\/p>\n

    Step 2: Total Body Strength Training<\/strong><\/h2>\n

    Spot training your abs can help to get definition, once you\u2019ve melted the extra belly flubba. But you want to choose exercises that indirectly target your core.<\/p>\n

    These Ab Accelerators is ab training done right <\/a><\/strong><\/p>\n

    You see, doing these complex moves that require the use of multiple muscle groups will crank your metabolism, boost the afterburn effect and burn more calories.<\/p>\n

    For example, my favorite \u201ccore\u201d exercises include the Kettlebell swing, TRX mountain climbers and overhead squat.<\/p>\n

    Step 3: Metabolic Conditioning<\/strong><\/h2>\n

    You already know long slow cardio is a waste of time\u2026 Blah blah blah.<\/p>\n

    But instead, you need to do total body conditioning circuits to elicit the \u201cright\u201d metabolic effect.<\/p>\n

    And don\u2019t think these workouts need to be long, either. You need 20 minutes tops. Otherwise you will lessen the intensity of the entire workout and it becomes more like a steady state cardio workout, which is exactly what we\u2019re trying to avoid.<\/p>\n

    So go hard in every round!<\/p>\n

    Step 4: Use Progressions<\/strong><\/h2>\n

    Ab training is not about trying to break the world record for planking.<\/p>\n

    Quit the doing the same exercise for more reps (like crunches or sit ups), and instead progress the exercise and challenge yourself. That way, you spend less time training and strengthen your core at the same time.<\/p>\n

    You\u2019ll get the exact exercise progressions right here + Follow Along Videos<\/strong><\/a><\/p>\n

    Step 5: Challenge Yourself<\/strong><\/h2>\n

    Density training is the best method to challenge yourself. And if you\u2019re short on time, it\u2019s the most effective way to get in your conditioning.<\/p>\n

    The goal of density training is to get as much work done as you can in a certain period of time. (For example, 10, 15 or 20 minutes). Your mission is to do as many rounds as possible.<\/p>\n

    It\u2019s HARD. That\u2019s why it\u2019s called a challenge \ud83d\ude09<\/p>\n

    Step 6: Get More Sleep<\/strong><\/h2>\n

    You probably already know this… But still, it\u2019s the #1 overlooked factor.<\/p>\n

    Lack of sleep completely throws your body for a loop <= Seriously!<\/em><\/p>\n

    Increased stress hormones, increased appetite, and your fat-burning comes to a screeching halt. No wonder you can\u2019t lose weight when you have uncontrollable sugar cravings and you eat everything.<\/p>\n

    It\u2019s all round bad news for your waistline.<\/p>\n

    Focus on getting at least 7-8 hours of quality sleep every night.<\/p>\n

    First, you need to get into the habit of going to bed and getting up at the same time everyday. And then start going to bed 10-15 minutes early each night until you reach 8 hours.<\/p>\n

    Here\u2019s a ninja sleep tip: Switch OFF your electronic devices at least an hour before bedtime. <\/em><\/p>\n

    Step 7: Reduce Your Overall Stress<\/strong><\/h2>\n

    This is another significant factor people conveniently<\/em> forget about.<\/p>\n

    An increase in cortisol levels is your body\u2019s hormonal response to a stressful situation. While some cortisol is necessary, elevated levels for a long period of time shut down your body\u2019s fat burning abilities.<\/p>\n

    I\u2019ve consulted with a number of clients that have struggled to lose weight, and it\u2019s no coincidence they have been under huge amounts of stress.<\/p>\n

    Here’s the bottom Line:<\/p>\n

    If you do the right ab exercises in the right order at the right intensity, you can actually sculpt a lean, toned belly, LOSE weight and keep it off for good…<\/p>\n

    … and luckily, I’ve created a step-by-step plan for increasing your fat burning rate at ANY age or fitness level in less than 60 days.<\/p>\n

    => Step-by-step Plan to Sculpt Your Abs (NO crunches, NO cardio, NO starving)<\/strong><\/a><\/p>\n

    Rock these workouts and get abs like me!<\/p>\n

    Your Coach and Friend,<\/p>\n

    KV<\/p>\n","protected":false},"excerpt":{"rendered":"

    You want abs? Of course you do. It\u2019s not as simple as following Kim Kardashian\u2019s BS celebrity diet, loading up on Dr Oz\u2019s magic supplements or buying the latest gadget<\/p>\n","protected":false},"author":1,"featured_media":5736,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[202,425],"tags":[551,482,549,550],"class_list":["post-5726","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ab-workout","category-bodyweight-workouts","tag-7-steps-to-awesome-abs","tag-ab-workouts","tag-bodyweight-ab-exercises","tag-bodyweight-ab-workouts"],"aioseo_notices":[],"yoast_head":"\n7 Steps To Awesome Abs -<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/fatlossaccelerators.com\/site\/7-steps-to-awesome-abs\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 Steps To Awesome Abs -\" \/>\n<meta property=\"og:description\" content=\"You want abs? 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