Why is this you might ask? When you are done with your high intensity training, you are already entering a state a catabolism and your glycogen levels are shot to pieces. There is only one way to get out of this state, and that is in reversing this so you are in an anabolic state. How we do that is is by eating a post-workout meal that can be easily digested as soon after training as possible.

The aim here is to have a meal of carbs and protein that is quickly digestible. The carbs will refuel your glycogen levels and the protein brings in the all important amino acids to start the process of repairing your muscles.

Your post-workout meal should usually have between 300 – 500 calories. To give you an example, a woman weighing 120 pounds might only need a 300 cal meal, where you would find a 200 pound man needing a 500 calorie meal. In your post-workout meal, you have to do the opposite of all your other meals when it comes to the fat part. Fats slow down the rate of absorption and that’s not what you want to happen with this meal, so keep fat intake to a minimum here.

Again you are most probably thinking that now you have to go and shell out some cash to get one of those expensive post-workout drinks that you saw in the magazine. No you don’t. Don’t forget, when it comes to eating, natural foods are always the best route to go.

You will need to choose a source of carbs (quickly digestible ones). Go for organic maple syrup, raw honey, raisins, pineapple and frozen bananas.

The best choices you can make when it comes to your proteins would be fat free or low fat yoghurt, or whey protein isolate.

Important to remember – Your post-workout meal should be the total opposite of what your normal daily meals should be. Your normal meals have slowly digested protein, low gi carbs and fat. Whereas your post-workout has high gi carbs, quickly digested proteins and hardly any fat. 

This kind of plan will help you get the lean muscle with low body fat. 

Try these two recipes out for excellent tasting smoothies that will shock your body into recovery after a hard workout.

• Vanilla Pine – 35 g prot, 71 g carb, 0.5 g fat, 425 calories. Blend together 1 cup water, ½ cup vanilla yogurt, one cup frozen pineapples, 2 tablespoons raw honey, and 30 grams vanilla whey protein powder.
• Banana-Choc – 38 g prot, 72 g carb, 0.5 g fat, 440 calories. Blend together 1 cup water, ½ cup skim milk, one and a half frozen bananas, 2 tbsp organic maple syrup, and 30 grams chocolate whey protein powder.

Exercising isn’t just about physical activity. Mental preparation is just as vital too. So instead of waking up and saying “I just can’t today”, try this. The moment those lids pop open, try “I’m gonna train like I have never trained before”. By testing yourself mentally and pushing to accomplish your goals means you are one step closer to winning the war in your mind and getting that body you long for. 

Another thing that helps is to take a few minutes for yourself in the morning and think about what you want to achieve for that day. Picture it, brand it into your skull and then simply put it into practice. You could write your ideas for the day down on a piece of paper and tick them off as you go along. At the end of the day when you see that you have done everything you wanted to, and a sense of pride shoots through you, believe me, you can get addicted to that feeling.

I know we don’t always have time for this kind of thing, but we’re not talking an hour or even 30 minutes. 15 Minutes will do just fine, provided you clear your head and make it all about yourself and the goals you want to achieve.

Keeping up with an exercise and nutrition program does get to most after a while and we see our enthusiasm to workout and eat right go downhill, but don’t give in to it. Keep your eye on the goal and go for it.

One last little trick that could help you which I started using when first started out is to find a picture of what you want your body to look like. This is more of a long term goal strategy, but is part of progressing. Look at it in the morning or before you train or even if you feel like giving up and remember that you can look like that if you just stick with the plan to eat healthy and exercise.

Don’t Believe Diet Trends or Fads

Following low-fat or low carb diets don’t work. Truth is, you do need carbs to refuel after intense workouts and keep energy levels up. Good fats actually help in the fat burning process and would be a mistake to leave them out totally.

Diets like the fasting diet and that awful cabbage soup thing that they try to pass off as a diet will do nothing more for you than create even more cravings for the foods you don’t want and leave you feeling irritable all day – basically, the exact opposite again of what you want to achieve. This is nothing more than a gimmick to make their “new” diets sound like they have come up with something revolutionary. If you are offered to try out these diets I would suggest that you run a mile to get away from it.

How To Get a Six Pack Quick The Nutritious Way

Eating a diet that is full of the good nutrition that you need, and that is healthy will give you all the energy to workout and get through the day as well as giving you a genuinely “alive” feeling. Another of the many benefits is that once you have started to eat a healthy balanced diet, you won’t have the cravings you used to.

Now you are more than likely thinking about all the foods that you think you have to give up while you’re reading this, but it doesn’t have to be that way. With a little bit of creative thinking, most of those “good” foods can be done in a healthy way. I’m talking about burgers, pizza etc.. and I’ll be posting some excellent recipes in the near future to show you what I’m talking about.

I hope this 2 part post has given you some direction and understanding of what is needed when it comes to how to get a six pack quick.

Happy Holidays to all of you, be safe, stay healthy and above all – Enjoy it!

PS: If you missed the link on the first post to get one the best exercise and fat loss programs out there, here it is again. Remember to get your free report on the essentials of fat loss when you get there.

I have been searching and reviewing (mainly offline) many fat loss and muscle building products over the years and must say that there is a lot more bad than good out there, but a few that really stand out have proved to be a success. One in particular as far as losing stubborn fat is concerned is the Truth About Abs program. What it has done is basically taken the normal way of weight loss thinking and turned it on its head. With the ideas outlined here, and that program, you will without a doubt know how to get a six pack quick.

So, with no further rambling, let’s take a look at the exercise side of things.

Crunches Work Against You

To get the results you want, direct ab workouts are not the way to go. What is the point of having well defined stomach muscles if they are under extra “padding”.

Your body works as a unit and in order for you to get rid of the fat, you need to take a whole body training routine to achieve this. This will ensure that you get the best response as far as metabolism is concerned.

Now I’m not against abs exercises, far from it. But you need to know the best and most effective abs exercises so you don’t waste valuable time (by the way, TAA shows you the exact ones that have the best effect with great photos and guides). It boils down to the fact that you need good whole body training to get the ultimate fat loss effects.

Long Cardio Sessions Not The Way To Go

Against most popular belief, you don’t need to do hours of mind numbing cardio to see results. Doing an hour of cardiovascular exercise 5 days a week along with a weight routine will actually do more harm than good when shedding some pounds. It all depends on how much lean muscle you have. More lean equals higher metabolism, and you’re not going to get that with outdated cardio sessions.

Save Your Cash, No Need For Expensive Supplements

Some supplements do have their place when it comes to helping you reach your goals, but I’m sorry to say that most are just plain worthless. There is no miracle pill or wonder powder that burns your fat in 1 night. When it comes down to how to get a six pack quick, the only thing that is going to work is good exercise and healthy eating.

The supplements that do help in reaching your goals are high quality Meal Replacement shakes and Whey protein. Nowadays, nobody has time to prepare 5 or 6 whole food meals and the above two can substitute or be added to some of your meals

It does seem to worry me a bit when I see people spending heaps of money ($60 – $70!) on useless pills and potions than to spend half that on an exercise and healthy eating guide such as the Truth About Abs program.

Overhyped Equipment

Very similar to the supplements story. We are constantly drowned by leaflets, promotions, TV commercials about the latest ab machine that is going to get you a sexy, rock-hard mid-section. In all honesty, they could help with getting a little strength in the abs, but that is about it. They have got nothing to do with losing the fat around your waist – and that is what you want.

That should cover most of the exercising do’s and don’ts for how to get a six pack quick.

In the next post we’ll take a look at the all important nutrition side of things. Get the eating part right and you will be more than half way there!

PS: If you seriously want to start getting those washboard abs or tight stomach right now, and don’t want to wait for the next post on nutrition, here is where you start on your journey to greatness. (Remember to get your free report when you get there). I hope this has answered some of the questions you have on how to get a six pack quick

Part 2 on Nutrition will be here soon!

Doing a workout outdoors is one of the best things to do. Cool breeze, sunshine and all of that. Why not take some time out of the sweaty gym or your home gym and get outside. As the headline says they are quick workouts taking no more than 20 minutes, but they will give you a good session.

If there is a park or field close by, make your way over there and you can start by doing some stretches to warm up the body. You can do these exercises in about 15 – 20 minutes, but you have to keep your rest in between to only 30 seconds at the most.

• Squat jumps
• Body weight squats
• 50 or 75 yard sprints
• Hill sprinting (if there is one)
• Pull ups on the kids playground monkey bars

If you want, you could go through all of them, or just choose a couple and keep rotating them. Make sure to keep your intensity as high as possible to get the ultimate fat loss experience.

If you are not in great condition at the moment, don’t stress. You can ease into it by going at a lower intensity until you get used to it and can get through the exercises faster later on.

Exercising in the open is a great way to break your usual routine without losing any of the benefits.

Here are a few solutions that you can use to eat healthier when going out.

These are a few of the major things you should avoid when dining.

• Fizzy drinks, most juices and sugar laden desserts
• Starchy refined foods
• Foods that have been deep-fried

What this basically says is that you should avoid the bread rolls, too much pasta, rice and of course, the much loved fries.

Now you are most probably shaking your head at the screen thinking “then why go out if I can’t have those things?”. To be honest, you don’t really need those specific foods to have a good meal. Instead of having fries or a huge potato and butter with your steak, go for a side salad or veggies. Your stomach and your arteries will thank you for it!

Let’s look at an example of a typical dinner that you might have.

• Burger
• Fries
• Some form of soda (diet or regular)

Now let’s look at a healthier solution. As I said above, your body will thank you for making these subtle changes.

• Sandwich or Burger
• Salad or Veggies
• Water

By losing the fries and soda, you are essentially doing away with harmful fats and sugar.

I hope these tips have been useful to help keep yourself healthy even when going out.

PS: If you’re really craving to eat your plate of pasta or a few bread rolls, fit in a high intensity resistance exercise session in before you go out. Your body will be able to absorb more carbs to refuel your glycogen levels after the training. Keep in mind, resistance training, not cardio.

While we are being honest, you actually don’t even need weights to start off with. Your very own body weight will do the trick in the beginning. Workouts such as deadlifts, squats and lunges are the key to getting those toned pins, and they do work. So keep your money for something useful and forget those “new and improved miracle machines” they try to force on you.

We’re going to focus on the lunges. If you haven’t tried lungs before, you are missing out on some serious toning exercise. With most exercises there are quite a few different variants, but the best (or at least my favorite) is the walking lunge. The name sort of explains itself, where you would stand in one position for normal lunges, here you keep moving forward. The cool thing as I mentioned above is that in the beginning you can use your own body weight for this exercise until you feel comfortable enough to start using a set of dumbbells with it.

Here are a few tips to help you with your walking lunges.

• Make sure that you step far enough forward so the shin in front stays vertical and the front thigh is pretty much parallel to the floor at the bottom of your step.
• Your back leg should be bent at the knee, but stop short of touching the floor. Your back knee should never touch the floor when performing these exercises.
• Do a split second pause when you reach the top of each of your steps before lunging again.

There you have your basic walking lunge. There are some really cool variants to the lunge and each one can help you work different parts of the thigh muscle (and, of course the butt).

Upon your step, if you angle your foot outward, the outer thigh gets some extra working, while if you angle your foot inward upon stepping forward, it really gives the butt and hips a fair stretch. The inward angle of stepping is also known as cross-over lunge.

Remember to set yourself some challenges. Once your body weight becomes too easy to really get a good workout, get yourself a pair of dumbbells and hold one on each side when performing these exercises.

Give these exercises a go, because once you have you will never look at those thigh machines ever again as you will have good looking legs in no time.