Hidden Secrets of Super

Perfect Abs:

How to Get Them, How to Keep Them!

	Get Healthy and Lean with Good Fats Metabolic Resistance Training Bootcamps Bootcamp Workouts What is your BMR - How many calories do you burn
Help! Where Are My Abs? I Can't See Them If you are interested in learning everything there is to know about ab workouts, than this is going to be the most important information you'll ever read...
Because: Recently, a new breakthrough in ab workouts was discovered and reported in an amazing new eBook called Hidden Secrets of Super Perfect Abs: How to Get Them, How to Keep Them! It's amazing, because it covers nearly every bit of information you wanted to know about ab workouts, plus more... Just imagine being able to get cut, sexy abs in 7 days (or less) without doing harmful exercises and without a personal trainer. And you could do this from the comfort of your own home, wouldn't that be great? Yes you could have a six-pack. It truly is possible, but you just need to know how. That's what this brand new amazing eBook on ab workouts can help you do - Plus you can.... Start Loosing Weight and Getting In Shape In Just 7 Days Here's what you'll discover in Hidden Secrets of Super Perfect Abs: How to Get Them, How to Keep Them! Ebook: * How to get the six-pack you have always dreamed of... * How often to exercise to get cut abs... * How to understand your ab muscles; where they are and what they do... * 3 little known, yet simple ways diet to get great abs... * Secret of expert ab trainer specialists that few people ever know about... * 3 proven steps to improve the way you clean your teeth and your mouth... * 2 simple keys (that are right in front of your eyes) to understanding your bad breath problem... * WARNING: 3 things you should never do when it comes to working out your abs... * You'll discover in just a few short minutes simple ways to prepare your heart and your mind fr physical change... * 6 time tested and proven strategies for picking ab exercises that are right for you... * When to look to a professional trainer for help... * 7 everyday but often overlooked tips and tricks for eating right to loose aid your success... * A pennies on the dollar approach to finding working out your abs.. * The once famous but forgotten secret that instantly allows you to gain control over your body... ARE YOU READY TO RUMBLE? But for those of you are ready! Look out! Nothing short of an avalanche will stop you. And I've put together a plan that takes into account not only the importance of exercise to defining those abs. This plan admits that dieting is a large -- and vital -- factor in your ultimate success. But then most abs books will tell you that. Where this one differs is that it also tells you that "preparedness" is the third leg of the three-legged stool in this project. If you have prepared yourself for succeeding at your goal (Do you even have a goal past "I want abs.") you'll never make it. That's why you'll see a lot of time . . . patience . . . and advice in dealing with just preparing yourself for your super perfect abs quest. If you had little but a vague idea how to get yourself ready . . . you'll have some specific steps you can take that will get the project rolling. So what are we waiting for. I could simply go on and on about diets and macronutrients and visualization and so much more. But why don't you just jump into the book and discover all these wonderful topics for yourself!	Insulin And How It Can Make You Fat, If you want to decrease your body fat while maintaining excellent health, then it's extremely important for you to understand all the functions of the hormone insulin in your body. Insulin is a highly misunderstood hormone, especially how it relates to the storage of body fat. Many people believe that insulin simply helps regulate blood sugar. That is one if its most important functions, but, insulin is far more complex and has numerous other functions. Insulin is powerful hormone which is created in the pancreas and helps regulate the control and distribution of energy. Insulin levels increase in response to food intake. When food is ingested, your blood sugar rises rapidly and you secrete insulin to reduce blood sugar by pushing it into the cells where it can be used for energy or stored for future use. A big problem occurs when you are inactive and don't burn enough calories. One of the keys to getting and staying lean is what I call, "movement sufficiency" not "calorie deficiency." It seems common sense that the more we sit around, the more fat we will gain, and yet too often the weight loss method of choice is diet (calorie deficiency) rather than exercise (movement sufficiency). Movement is extremely important because (among other benefits), sufficient exercise combined with proper nutrition allows the hormone insulin to function the way it is supposed to function. Simply put, exercise improves insulin efficiency. Proper nutrition also improves insulin function while improper nutrition can wreak total havoc. On the nutrition side of things, you want to make sure that each of your meals consists of natural, complex carbohydrates, fibrous carbohydrates, high-quality protein and essential fatty acids. Many people indulge themselves in far too many "displacement foods." Displacement foods are processed, commercial packaged foods such as sports bars, Donuts, Ding Dong's and so on which "displace" or push out, all of the good stuff. Displacement foods also include most sandwich meats and almost all TV dinner or microwave meals. These foods are often loaded with refined sugars like corn syrup, they are stripped of valuable nutrients and they contain harmful chemicals and artificial ingredients. Insulin is a very important hormone because one of its functions is to aid with growth and repair (muscle growth included). However, insulin can be a double edged sword and can actually store excess blood sugar as adipose tissue when you eat too much sugar and indulge in too many displacement foods. Frequently eating processed and refined snack foods causes a continual cascade of insulin secretion and can lead to cell insensitivity. An important and positive function of insulin is to take blood sugar and convert it into muscle and liver glycogen, for use later during physical activity. If you have a "movement deficiency" however, and you sit on your couch, munching away at chips, refined carbs and other displacement foods, your blood sugar rises, insulin is secreted from the pancreas to reduce blood sugar to its normal level, the excess sugar is converted by the liver into glycogen and then sent back out to be stored in the muscles and liver. The problem is when your muscles and liver are already full of glycogen. Your muscles and liver have a very limited storage capacity, so you get a "spillover effect." And what do you think happens to that excess sugar spillover after it has been told, "no more room here" by your liver and muscles? You guessed it -- it gets stored as triglycerides or fatty acids. As your movement deficiency and displacement food munchies continue, this ugly cycle of blood sugar spikes and fat storage repeats itself over and over again. An even bigger problem lies in the form of fatty acids that is stored as: saturated fat : one of the worst types of fat you could put in body. Now you can realize how dangerous it can be for a "movement deficient" person to go on high carbohydrate diet. (Think about how they fatten up cattle before they are slaughtered for your prime rib dinner at Ruth's Chris steakhouse. Now you know! And you may be doing it to your self every single day!) This brings up the subject of insulin resistance and its rapid rise in the Western world. Insulin insensitivity is when your cell receptors are unable to accept glucose as energy, which leads to the blood sugar roller coaster and subsequent fat gain. Your become insulin resistant because your cells generally shut down as they get more and more pounded on by excess insulin secretion following excessive processed sugar intake. Because of the high blood sugar levels, the pancreas must release more insulin to get the job done. The cycle continues until the cells become highly insulin resistant and eventually cease to operate correctly. Both men and women suffer from this condition and the end result - among other problems - is massive fat gain. Body fat is highly correlated with insulin insensitivity and with the over consumption of carbohydrates, especially the refined variety. The same dietary mistakes that lead to insulin resistance can also lead to deficiencies in certain nutrients, minerals, vitamins, such as vitamin B, chromium, magnesium, zinc and especially the important fat, alpha linolenic acid better known as omega-3'. A lack of omega-3 fatty acids in this country is an epidemic. The proper ratio between omega-3's and omega six fatty acids should be one to four. Adding essential fatty acids to your diet can reduce carbohydrate cravings thus reducing insulin insensitivity. Alcohol makes the insulin resistance and body fat situation even worse. Alcohol is one of the biggest reasons your liver has difficult time breaking down any food substances. Remember, alcohol is empty calories and contributes to a rapid rise in blood sugar, followed by a rapid decrease in blood sugar called hypoglycemia. When you are hypoglycemic, this often triggers cravings and you eat more than you normally would or you eat junk displacement foods you normally wouldn't eat. Coffee and soda are also "no-no's" if you want to improve your cell's sensitivity to insulin, decrease body fat and improve your overall health and wellness. Excessive consumption of stimulants (caffeine) and sugar (in soda or added to coffee) can lead to many adverse effects including insomnia, osteoporosis, nervousness, insulin resistance, decreased mineral absorption and attention deficit syndrome. If you are guilty of "movement deficiency" and the other dietary and lifestyle mistakes discussed in this article, then your body's ability to handle sugar and utilize insulin properly will be adversely affected as well as your ability to properly metabolize protein and fat. Whether you're trying to lose fat, gain muscle or both, you can see how proudly this can affect your situation. Proper functioning of insulin also affects your immune system, storage of magnesium, blood lipids thyroid regulation, osteoporosis, aging and many more areas that would require an entirely separate article to discuss. To keep your blood sugar and insulin systems functioning at peak efficiency (in order to keep you lean and healthy), follow the tips you've learned in this article: Focus on exercise (movement sufficiency), rather than strict diet (calorie deficiency), avoid rapid weight fluctuations, drink plenty of water, eat essential fatty acids (such as found in fish), avoid excessive alcohol consumption, and avoid refined and processed displacement foods.

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Question: How much cardio do I really need? I've heard that for maximum fat loss, it's best to do 30-45 minutes. Answer: Long cardio workouts of 30-45 minutes or cardiovascular exercise may help some people to increase their fat loss. However, that may be too much training for a beginner and too much for others to stick with on a long-term basis. You may be able to get as good (or better) results with less time if your intensity level is in the right zone. Long cardio workouts may also be appropriate if you are an athlete preparing for an endurance event, but they're unrealistic for most people as part of their lifestyle. Another potential drawback of long duration cardio is that your body will adapt to it over time. As you become more fit and increase your ability to consume oxygen, you will burn fuel at a slower rate. In other words, in month one, your 45-minute workout is more of a challenge and burns more calories than it would in month six. Many people seem to follow the crowd and do the same amount of cardio because it seems to be conventional wisdom that a certain number of minutes such as 30 or 45 is the ideal number for fat loss, but they never question why they are exercising for so long. Typically, the reason is because "that's what they heard." Long duration, low-intensity cardio may not be as ideal for fat loss as commonly believed. For healthy people without contraindications, it's more efficient to perform the same amount of work in a shorter amount of time. This type of cardio is called interval training and it is highly effective for fat loss because of something called excess post-exercise oxygen consumption (EPOC), which is just a big phrase for the "after burn" effect. An Australian study, published by Jo Smith and Lars McNaughton, showed that an intense workout can burn additional calories for hours after the workout has ended. This explains why a 20-minute high-intensity interval workout can burn more fat over a 24-hour period than a much longer cardio workout performed at low to moderate intensity. Slow, long-duration cardio may be of benefit in other instances. For instance, men and women who are overweight may not be ready for high- intensity cardiovascular exercise. Low-intensity exercise such as simple walking may be the best way to start. Just keep in mind that conventional wisdom, "gym talk," and popular weight loss programs which recommend that you must do long duration cardio are not the only approach and definitely not the most effective or time-efficient approach. Question: I have had a poor sex life for about a year now. I really do not work out and eat OK, but I'm 45 and find my libido isn't what it used to be. Any suggestions? Answer: To put it bluntly, this happens to most men as they age and their testosterone level dimishes. I have a few suggestions, though. Eat protein on an empty stomach at least once a day to get the amino acids into your brain. Free-form aminos such as tyrosine and methinone are needed to build hormones. You can also take an amino acid supplement. Eat some meat also for zinc, iron, and other minerals that are essential to sexual performance. Bee pollen is another great food to ingest for sexual stimulation, and it helps with sperm development. Stay clear of low-carb diets. They drain your energy. Have a drink of good wine. It works for me! Avoid excess sugar in your diet. Overeating simple sugars creates insulin insensitivity and causes sugar fluctuations and mood changes. And last, eat some almonds. They are high in minerals that you need for a good sex life.	Getting Down to the Basics For the Best Abs Through the years, the basic crunch has morphed into more complex variations. Of course the basic crunch is effective, but the new ones with a twist provide more effective and efficient abdomen exercises. Even though a little more complex, they remain to be easy ab exercises for everyone to execute. First variation: Place an exercise ball underneath your lower back or midsection. Next place your arms behind your back or you can simply cross them over your chest - choose one that is more comfortable for you. Contract your abs to pull your ribcage towards your hips. Remember to keep the ball stable. This exercise will target your midsection as well as other parts of your body. Through this variation, you can workout multiple areas with just one exercise. Second Variation: The second variation is not so different from the usual crunch. However, instead of placing your hands behind your head or across your chest, extend them straight following the line of your body. It's like reaching out for something above your head while in a crunch position. Use your abs to lift your upper torso up just like in a basic crunch. But put emphasis on lifting your shoulders up. Make sure to keep your arms as close to your ears as you make each repetition. This variation works the upper body as well. Another fascinating thing about this is that you only need to lift your shoulder off the ground. There's no need to do the full range of motion. Third Variation: The third variation is called reverse crunch. This is done by bringing your knees to your chest instead of having to raise your body to sit up. You need to keep your feet together as you make each movement. Such ab exercises target the lower part of your midsection. Fourth Variation: This variation is referred to as the full vertical crunch. With your legs extended upwards, lift your upper body making a "U" shape. Remember to place your hands behind your head as you do each repetition. Another exercise that you can do is called the bicycle exercise. But regardless of your choice, you can be sure to have a flatter stomach. Abdomen exercises need not be limited to just one. You can do all variations if you want. These are easy ab exercises that you can do. John has long engaged himself in fitness and health. He made a scholarly and practical study on the dynamics of health and related it to fitness training. Hence, the emergence of the book Hidden Secrets of Super Perfect Abs. Learn more about him and his book at [http://www.AbHomeWorkout.com]. Article Source: http://EzineArticles.com/?expert=John_Tuttle

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