Don’t do 1,000 crunches a day when your muscles will just stay hidden beneath layers of fat.

So often people can get discouraged and think they’ll never be able to get their dream abs, when really it is easier than they think.

The key is to do workouts that target fat burning and muscle building; that way, you’ll be able to build the six pack while also carving it out.

What to Do

For this exercise, you’re going to start by hanging from a pullup bar, or any other sturdy bar, and raise your legs up to the bar so your torso is about parallel to the floor.

Then you’re going to want to brace your abs and rotate your legs to one side as far as you can, and rotate to the other side.

That’s one rep.

Keep this workout going by repeating as many reps as you can and then do as many sets as you can. Make sure that you’re maintaining the proper form, though. If you find that your form is slipping, it’s better to take a rest than risk injury.

Be Warned: It’s Hard

Even the most seasoned ab pro will find that this workout is extremely challenging. But if you take your time you’ll find that you can master it properly.

This workout works your core in every conceivable way.

There’s a crunching motion to get your legs up to the bar, an isometric contraction to hold yourself up there, rotation when you twist your legs to each side, and resistance to rotation (your abs have to stop your legs from falling to one side at the end of each twist).

You’ll find that with this intense ab workout not only will your muscles be sore, but they’ll also be a little closer to the skin with a little less jelly belly hiding them.

Even though swimsuit season is winding down, you’re not going to want anyone mistaking you for Santa as the holidays approach.

Who doesn’t want six pack abs? Since the age of the Greeks, the pinnacle of manhood is to have a chiseled rack of abdominals. Unfortunately these rippling muscles are not easy to come by and they usually require a healthy diet and proper exercises.

Despite the difficulty in obtaining them, it seems like everywhere you look there’s a belly button staring back at you from the middle of six, perfectly squared, fleshy lumps. There are also slimming centers and gyms that advertise very alluring photographs of people who have strong, muscular bodies and people fall in the trap and become members of these gyms in the hope of developing those dream six packs. The instructors at these gyms make people do some hard exercises and cardio workouts that are no doubt beneficial for the body, but as long as people do not exercise control over their eating habits, it is almost impossible to get those elusive six packs.

But my point is not to deter people from trying to develop six packs. In fact, this is to motivate people and make them realize that it is possible for everyone to have a muscular body. How to get a six pack is simple and what men need to realize is that the right diet is perhaps the best way to achieve your six pack goals. In fact, it really all boils down to what you are giving to your body and no matter how hard you workout at the gym that is going to decide whether you will achieve the desired result. Avoids foods such as:

White flour
Processed sugar
Pizza
Hamburgers
Soda

and with the right amount of strength training, that six pack can be yours.

Ok, so you’ve seen Transformers, we all remember her glistening panel of abdominals as she looked under the hood of the car, do we really need to see more reason for every guy you know to be entranced by Megan’s foxy body? Unfortunately, this is a free country and Megan does have every right to have as rippling a set of abs as she wants, but that doesn’t mean we don’t have the right to catch up, right? Thanks to Megan Fox’s own personal trainer, Steve Jordan, we can follow these six guidelines to get a beach bod like our dear friend Megan’s.

1. Start your day with a helping of fruit

Not only can fruit combat cancer and other deadly diseases, but they are also a good way to kick start your metabolism and give you enough energy to go on that morning run. Fruit is also a good dose of fiber which can help you feeling fuller longer, meaning you won’t snack as much.

2. Mix up your protein servings

Make sure you’re getting your protein and your veggies from at least noon until dinner time. But don’t get into a rut, by eating the same meals and combinations of meats and vegetables you don’t allow your body the opportunity to gather all the essential vitamins and minerals it needs.

3. Google your restaurant

If your friends are going out, make sure you find out where the reservation is so that you can hop online and check out the menu before you’re starving. Making a decision on a full stomach will allow you to decide with your brain and not with your stomach, allowing you to make a more sensible decision.

4. Play more often

One thing that Megan Fox always makes a point to do is bring the fun back into things. If you’re having fun when you’re working out you’re going to enjoy it and want to do it more often.

Get outside

It’s summer now so you don’t have the excuse of bad weather to keep you from enjoying mother earth. Take walks, ride your bike, do whatever you can to use the large muscles of your body for what they were made to do—work!

Keep moving even while you’re inside

Even if you have to stay cooped up indoors, try to take a little break and do a few pushups or some wall sits. If you’re sitting at a desk, put your feet flat on the floor and try to lift your body off your seat, flexing every muscle in your quads and butt.

We might not have Megan Fox’s wardrobe or photographers surrounding us, but we can sure rock a bod like hers with the right mindset.

One of these fine days I’ll tackle liposuction as a treatment for what you want most out of life. Yes; what you really, really want… is to lose that bulging belly. Fat. Abdominal protuberances. Debilitating excess weight that puts extraordinary strains on knees and ankles; and heart. Oh! for the easy answers.  If you are in the giddy, higher atmosphere of the Hollywood elites, puerile politicians, and monstrously monied Unternehmer, you can take whatever the spa throws at you. Whatever.

But us poor, everyday, average Joes and Jos have to find the better way. If you are ready mentally and physically (remember the sage advice to check with the doc to get the green light) then let us begin. If you are not ready you need no advice on how to procrastinate the day of repentance.

“Routine” that’s about the same as “Habit” isn’t it? So what you really, really want… is “Commitment.” You will need to start by exercising your brain. Think and be thin?  Well you need to plan if there is to be a routine. Prioritize your time and set the stage for your dramatic transformation.  Focus on the need for regular periods of persistent exercise. Fix in your mind the idea that consistency will be rewarded.

When you have decide to start the routine you will need to prep those pecs and assuage those abs. For the best results you need to warm up. Get that cardio coming. If you have the time jog about 2 miles. If you have a treadmill step up. Start with the easiest setting and increase speed for the last half minute or so.

I recommend that you use a gym where there is an instructor to show you the right technique. You may want to make an all out assault on multiple muscles. Or on different days you may focus on specific muscle groupings or regions. And remember too that you should do your ab workout on alternate days  so about 3 days a week.

If you can’t lose your belly fat chances are you are using common but ineffective methods. And you can learn much from the STRONGLIFTS.com website. Way back in May 2009 the site gave some very interesting, core  information and it will be worth your while reviewing what they had to say.

One of the biggest questions I get is “how do I lose my belly fat? I’ve tried several things but nothing worked”. When I ask what you tried I hear 100 daily sit-ups, cutting calories drastically, excess cardio, fat burners, etc. You don’t need endless sit-ups, supplements, starving yourself or worse surgery. Here are the 10 best ways to lose your belly fat – quickly and naturally.

1. Stop Doing Crunches. Crunches will strengthen your stomach muscles, but won’t burn the belly fat that covers your abs. Spot reduction is a myth. You’re wasting time & effort doing 200 daily crunches.

Crunches can also cause lower back pain, slouching shoulders & forward head posture. The Reverse Crunch doesn’t cause these problems, but again: spot reduction is a myth. To lose your belly fat, you need more. Keep reading.

2. Get Stronger. Strength training builds muscle mass, prevents muscle loss and helps fat loss. The Squat & Deadlift work best to build strength.

• Your lower back keeps you upright from the back. Your abs from the front. Both muscles will work hard during heavy Squats & Deadlifts at keeping you from collapsing under the weight.
• Squats & Deadlifts allow you to stress your body with heavy weights, working all your muscles from head to toe. This helps getting stronger quickly and building muscle fast , including ab muscles.

Spot reduction still doesn’t exist, so Squats & Deadlifts won’t burn your belly fat directly. However they’ll strengthen your abs and lower your waist size. If you never did both exercises, check StrongLifts 5×5. Only takes 3x45mins/week.

3. Eat Healthy. As the saying goes “abs are built in the kitchen”. You can train hard & build muscular abs, but if you eat junk food all day, you won’t lose your belly fat. Stop eating processed food. Eat whole, unprocessed foods.

• Proteins. Meat, poultry, fish,whey, eggs, cottage cheese, …
• Veggies. Spinach, broccoli, salad, kale, cabbage, …
• Fruits. Banana, orange, apple, pineapple, peers, …
• Fats. Olive oil,fish oil, real butter, nuts, flax seeds, …
• Carbs. Brown rice, oats, whole grain pasta, quinoa, …

No need to be perfect. Eating junk food actually helps fat loss by keeping your hormones sharp. Don’t overdo it though. Eat junk food 10% of the time max. That’s 4 junk meals/week if you eat 6 meals/day.

4. Limit Alcohol Consumption. To lose your belly fat, what you drink is as important as what you eat. Alcohol from time to time is OK. But forget about losing your belly fat if you drink beer & sweet alcohols daily.

Beer drinkers always have a peer shape: belly fat & man boobs – especially as they get older. Alcohol also stresses your liver which has to overwork to clear the toxins. This can get in the way of building muscles.

Drink alcohol 10% of the time. Example Friday & Saturday night. Normal alcohol consumption, not the get drunk. Rest of the time: water, water with squeezed lemon, green tea, etc. Either that or forget about losing your belly fat.

5. Eat Less Carbs. You need carbs for energy. Problem is that most people eat way more carbs than they need. Your body will stock the carbs it doesn’t need as fat. And this is often how you get belly fat.

Unless you’re a skinny guy who needs to gain weight, lower your carb intake. Keep eating fruits & veggies with each meal. But cut back on potatoes, pasta, rice, breads, … Eat these post workout only.

6. Eat More. Eating tons of healthy foods won’t make you fat. Especially not if you exercise 2-3x/week. Starving yourself is the number 1 nutritional mistakes. Healthy nutrition is important for 3 reasons:

• Energy. Food is energy. Your body uses food for weight lifting, working, digestion, etc. Lack of food means lack of energy, in all areas of life.
• Fat Loss. Eating the right foods helps fat loss: protein has the highest thermic effect and satiates, healthy fats promote fat loss, …
• Maintain Muscle. If you starve yourself, your body will burn muscle for energy – NOT fat. You’ll become skinny + fat.

Hunger means you’re not eating enough. Don’t worry about calories. Just eat breakfast and eat every 3 hours from there on, including post workout. Eat healthy foods 90% of the time to lose your belly fat fast.

7. Eat More Protein. Protein has a higher thermic effect than other foods: your body burns more energy processing proteins than it does processing carbs and fat. That’s why high protein diets work great at burning your belly fat.

How much protein do you need daily? Do like I do: eat whole protein with each meal without worrying about the numbers. Check the 10 cheapest sources of protein  to keep it budget-friendly.

8. Eat More Fat. Fat doesn’t make you fat. Bad nutrition and lack of exercise do. Eating fat actually helps fat loss. Your body won’t stock fat as easily if your give it a constant intake of healthy fats.

Fish oil is the best source of fat to lose your belly fat. Fish oil naturally increases testosterone levels and increases fat loss. 6g omega-3 per day is a good start. Check Carlson Fish Oil: 1600mg omega-3 per tbsp.

Stay away from trans-fatty fats present in products like margarine. Trans-fatty fats are bad for your health. Eat whole unprocessed foods 90% of the time as I recommend in point 3 and you’ll avoid trans-fatty fats easily.

9. Lower Your Body Fat. As a man, your belly is the last place where you’ll get rid of fat. If you have man boobs and a double chin, you’ll have to lower your body fat to lose your belly fat. Here’s how:

• Get Stronger. Strength training builds & maintains muscle, increases fat loss, helps sticking to diet, … Check StrongLifts 5×5 if you don’t know where to start: it only takes 3x45mins/week.
• Eat Healthier. Apply the 8 nutrition rules. Eat breakfast. Eat every 3 hours. Proteins, veggies & fruits with each meal. Carbs post workout only. 2 cups of water with each meal. Whole foods 90% of the time.
• Add Cardio. 15mins post workout, build up to 3x45mins/week. If you have less than 15% body fat, just get stronger and eat healthier. That will lower your body fat and make you lose your belly fat.

Check the fat loss guide for more info about how to lower your body fat.

10. Stay Motivated. Looking at your belly or in the mirror gives you inaccurate feedback. What you see is influenced by food intake, water retention, light and your own perception. Self-image issues can make the last one tricky.

• Measure Body Fat. Every 2 weeks using a fat caliper. It doesn’t need to be accurate. What matters is that the trend goes down.
• Measure Your Waist. Also every 2 weeks. If you get stronger and eat healthy, your waist will go down fast. Your pants will start to feel loose.
• Take Pictures. Shoot pictures of yourself every 2 weeks: front, back & side. The side pictures will show the most change.

Success breeds success. Track progress accurately so you know where you are and stay motivated to keep working at losing your belly fat. Don’t just read this post and go back to what you were doing. Take action. Lose your belly fat.

Abdominal Obesity doesn’t sound very nice. Belly fat sounds nicer and less intimidating but FAT is FAT.

Not everyone wants six-pack abs and some are content to be fat or flabby. But some of us do want to be healthier and look like we are and a flat stomach shows you care about yourself and the ones you love. Live long and healthy for everyone’s benefit but especially yours. You maybe middle-aged or more, or you may be young and self-indulgent and so you put on the pounds sometimes without even noticing until a glance in a store window reflects back someone you don’t want to be. Maybe the reflection is of you and your expanded midriff from child bearing. Sometimes a woman just can’t seem to get rid of the unwanted fat.

There is no magic formula. But when you use tried and tested methods look for shrinkage around the weight first. Some weight loss may show around the face but the greatest success will be when you see that belly disappearing.

So get started by adopting a sensible diet and exercising within your personal health limitations. And remember it is advised to see a doctor and get the skinny from a Medical Professional before starting a new regimen. You can get a better shape whatever your age and the summer will be here soon.