Getting a Lean and Ripped Body

ByCharles Gray

Have you ever dreamed of having a fit, healthy body with well sculpted abs? The real question is... How can I get sculpted and build a lean muscled body? The best way to accomplish this is to eat in moderation and get up and move!!! Here are some ways to get a ripped and a lean muscled body.

Diet

First things first... your everyday diet may need to change so you can lower your body fat percentage. Usually diets that are consisted of high processed food, with loads of fat can cause obesity and health related illnesses. To get started in achieving a healthy diet, avoid foods that are high in sugar and stay clear of junk food. Replace the junk food with healthier options that are lower in fat and cholesterol. Add whole grains, fruits and vegetables into your daily diet. Once in awhile you can treat yourself to junk food, but make sure you eat in moderation.

Foods that are loaded with transfats such as fries, chips and crackers, are the ones to avoid. Eat foods with good fats to offset the bad ones and consume foods that are rich with Omega 3's and monounsaturated fats. For example, foods that are great to start including in your diet are salmon, walnuts, avocados and soybeans. Also, eat foods with vitamin C, such as oranges and kiwi, to help shrink belly fat. In addition, stress can cause weight gain. Vitamin C will help balance hormones that are released with the onset of stress. Consuming Vitamin C can help your body turn fat into fuel.

Exercise

Abdominal workouts along with high intensity exercises need to be done to achieve your coveted, lean muscled body. When exercising on a treadmill, set the speeds at different levels from a brisk walk to a slow steady run. Intense exercise will help you obtain your goal. Alternating between walking and running can help train your abs. Set the incline on the treadmill around 1.5 and 2. Listening to music or an audio book while doing cardio can make it more relaxing and natural while exercising. If you do not have access to a treadmill, you can walk up and down the stairs to work on your abs.

If you like to get outside, go for a walk and run, instead of the gym or home workout space. To make your workout more interesting, change the environment or setting of your workout. Just as you would on a treadmill, alternate between walking and a slow jog. This will ensure you will trim down the fats in your belly area much faster. In between your walk and slow jog, speed walk or sprint for around 30 seconds. Repeat the same cycle for 30 minutes. If you do this on a consistent basis, it will increase your endurance quickly and you will see your abs in no time.

Another alternative to walking and running is to exercise on an elliptical machine. This too will work on your abdominal area. As your lower body moves with the elliptical machine, you will get an excellent ab workout. By implementing an interval workout, you can aim for 2 minutes of a 5-6/10 intensity then another minute of exertion rate of 8-9/10.

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Get Ripped Six Pack Abs And Burn Fat With These 4 Easy Steps

For many years I spent time doing crunches. I was told that an ab workout was complete by simply doing crunches and chances are you have heard this advice as well. Despite what you may have heard you are about to learn more about getting ripped six pack abs and burn fat the best way.

Every time you look in the mirror and see less than awesome abs you figure you are doing something wrong. Maybe you think that you are not working out hard enough. Maybe you think that you are not targeting your abs the right way and that is why your stomach muscles do not look tight and ripped.

You Can Not Spot Reduce Your Abs

Even though you have been led to believe that the right number of crunches or sit ups will get you better abs this will not work. In order to get a flat stomach you can not do a long series of ab exercises in hopes that they will start looking better.

Imagine yourself trying to get skinnier arms, or you just want to burn fat on your upper arms. No matter how many biceps curls you do the fat will not decrease because fat can not be spot reduced. The same technique applies to ab exercises. Doing sit ups will not burn fat.

You Already Have Abs Beneath The Fat

Although you may think I am joking around or you find it hard to believe but you definitely have six pack abs. Everyone has six pack abs the problem is they are not always visible. Most people assume that some quick exercises will bring out definition when the truth is a layer of fat is what is coming in between abdominal muscle definition and sexy abs.

The Steps To Get Abs To Show

If fat is the primary reason for abs not showing then naturally what you need to do is burn fat around your midsection. If you are serious about losing the fat here are the steps to burn it off.

Eat fewer calories: I won't ask you to count calories because it really is annoying to do so. If you want to count calories this is fine but you can simply eat less than what you are eating now if you want to see a decrease in caloric intake. Look at your portions in your meal and decrease them or eliminate one item that is considered unhealthy.
Eat less fat or sugar: eating fat and sugar is unavoidable. Every other item of food you eat will be heavy with either one of these substances. The important thing to keep in mind is that high amounts of these unhealthy items are probably contributing to your high fat percentage. Look at what you are eating or drinking; is it soda, chips, junk food, high fat foods that are holding you back? Eliminate them altogether or greatly reduce them and you will see improvements.
Perform interval type cardio: if you hate doing cardio believe me, you are not alone. Nobody likes to do cardio but it is a great way to burn off those extra calories. However, doing long steady state cardio sessions like running for an hour on a treadmill or on the track is not the ideal way of doing this. If you want to make your cardio more effective do intervals for 15 to 30 minutes and you will burn more calories not just during a workout but even after your workout is done.
Do some form of strength training: when someone mentions the words strength and training they picture bodybuilders. Although this is one way of doing strength training, weights is not the only way. Any exercise that puts the muscle under constant tension is strength training. You can do bodyweight exercises, kettle bells, resistance bands or machines. Any of these types of exercises will help you burn more calories and will boost your metabolism.

The only way you will see your abs show is by burning excess fat, especially around the midsection. Put these tips in to practice and you will see that your midsection will begin to show definition. Remember that ab workouts are only a small part of achieving ripped six pack abs.

Learn free tips to get great abs and get an ab machine workout for free simply by simply visiting http://www.abmachineworkout.com.

Sam Munoz is a health and fitness aficionado in Los Angeles. He has helped others achieve their fitness goals and gives tips so others may reach their potential.

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