BUILDING ABS

THE

12 COMMANDMENTS

Building Abs is similar to building a house. There are certain rules of building that must be followed. Otherwise the end result will be less than desirable.

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#1 You shall not go it alone.

How frustrating and unsuccessful it would be for one person to try and build a house without any help. Don’t start building your abdominal muscles without a support system. This may be quite challenging because many people will think you’re a little crazy.

It is great if you can get your best friend on the same page. This will make all aspects easier, especially the meal planning.

If you want to expedite the process hire a coach who will hold you accountable to stick to your plan.

#2 You shall have a plan.

This needs to be a written plan, on paper or on your computer. You should know what you are going to do and eat each day of the coming week. Toning abs will not come just because you have a desire. You must combine this desire with a specific plan and then put the plan into action.

A good plan does not consist of hundreds of sit-ups but it does include exercises to burn fat and building abs must begin with burning fat.

#3 You shall not fall for fad diets.

Building abs doesn’t require keeping up with the latest and greatest diet book on the market. Toning abs is accomplished by sound nutrition and doing some exercise to lose belly fat. Remember, however, that fat is lost all over the body when you exercise. You can’t target the belly alone when trying to lose fat.

#4 You shall not rely on crunches alone in building abs.

So many people fall into this trap. Crunches can help build the abdominal muscles but if you don’t lose the overlying fat you will not ever see the abs muscles. It’s that simple.

They don’t work and what’s even worse is they can cause harm. I know they are tempting but most all of them cause you to use muscles other than your abdominals to perform the exercise. It is very easy to pull a muscle and some of these muscles can require a long time to heal.

#6 You shall not work your abs every day.

Muscles are built when they are resting. Your abdominal muscles need time to rest. You don’t need to spend hours in the gym every day. Three 45 minute sessions per week will bring the results you are looking for.

#7 You shall include aerobic and resistance training in your plan for flat abs.

Aerobic or cardio workouts will burn calories and improve the health of your heart. This will enable you to improve the efficiency of your workouts in the future.

Resistance or weight training will build muscle. Muscle burns more calories at rest than fat. Therefore your body becomes a fat-burning machine with more muscle.

#8 You shall not take pills in order to lose fat.

Pills don’t make you gain fat; pills don’t make you lose fat. It’s that simple. It is amazing that new pills keep coming out and selling by the millions. Stop wasting your time on these and other gimmicks. Use a sound nutrition plan and the right exercises to burn fat.

When you are doing the right things with nutrition and exercise you really will not believe how much energy you have. You will look and feel the way that no pill can possibly do for you. Exercise to lose belly fat: forget the pills.

#9 You shall not rely on the numbers on your scales to gauge how well you are doing.

Be careful about jumping on the scales every day. Find other ways to determine if your plan is working. I like to use the fit of clothes. It was awesome when I tried on a dress suit that was 20 years old and it fit perfectly.

As you are building abs remember that muscle weighs more than fat. The scales can play tricks on you and be a source of discouragement. If you are going to weigh yourself you should do it once each week at the same time.

#10 You shall not cheat yourself by eating poorly.

Some diet programs recommend planned disaster meals. My question is, why? Why plan to take a giant step backwards each week? Stay on the path to building abs. Every time you deviate you are making it that much more difficult.

If you will remember these words: BALANCE-MODERATION-VARIETY you will stay on track for toning abs the most efficient way possible.

#11 You shall be willing to walk alone at times.

There will be times of loneliness and maybe ridicule as you pursue your goal. Building abs is for the ELITE PERSON. All you have to do is look around and you will quickly notice that most people are not interested in how to exercise to burn fat!

This is why your support system from commandment number 1 is so important. You must have a strong determination to reach your goal. This must be strong enough to say yes to working out and no to other activities. You must say yes to healthy eating and no to junk food.

#12 You shall be patient.

Toning abs takes time. You didn’t gain fat overnight and you won’t lose it overnight. You would be wise to ponder one year from now instead of one week from now. Think about permanent change and not quick results.

Building abs is an exciting adventure. You will learn a great deal about exercises to burn fat, how to eat to look and feel better, and how to live an overall healthy lifestyle.

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