Hi guys, Dave Thorpe here with another edition of the Truth About Six Pack Abs FAQ. I get asked all the time about they types of exercises you can expect to be doing with Truth About Abs, so let’s find out!

Q: What type of exercises will I be doing with The Truth About Six Pack Abs? Will I be doing tons of cardio, lifting lots of heavy weights, or both?

But before I go on to give you the answer, let’s rephrase the question slightly: “What are the best exercises for burning away my fat, and building lean muscle?”

But before we get into the answer, did you know that the best exercises for burning fat and building lean muscle are not necessarily what you’ve been taught?

The best example is the medium-paced cardio myth that has been force fed to everyone that has dared to try and get lean. The typical advice is that you need to do five 30 minute sessions per week at least if you really want a flat stomach.

But guess what, medium-paced cardio is not what it is cracked up to be.

You probably knew that medium-paced cardio was good at burning fat during exercises. But guess what, this fat burning response only lasts for a few hours post workout!

Shocking isn’t it? How many hours have you put in on the treadmill? All of that effort for just a few hours of fat burning response in return.

But hold on a minute! There is a better way. Check out these scientific studies for proof that cardio isn’t all it’s cracked up to be when it comes to getting ripped six pack abs.

Researchers at the Laval University in Quebec we shocked to find that interval training caused subjects to lose more body fat than cardio. Even though most fat loss programs in the world today recommend medium paced cardio as the only way to shift stubborn belly fat.

Somehow you’d expect the advice at the gym to be better wouldn’t you. But not so, the average personal trainer will still tell you to hit the treadmill for 30 minutes or so in order to lose body fat.

And here is another interesting study, this time from the Journal of Applied Physiology. The study found out that men were able to build muscle and lose fat with strength training alone (even those over the age of 60)!

The study in the United States had subjects perform body strength training three times per week for 12 weeks. On average, the subjects gained 4 lbs of muscle and lost 4 lbs of fat.

And that was with no cardio what so ever.

Can you see the pattern here?

Let’s cut to the chase and answer the original question, “What type of exercises will I be doing with The Truth About Six Pack Abs? Will I be doing tons of cardio, lifting lots of heavy weights, or both?”:

The Truth About Six Pack Abs teaches you the most effective exercises for burning fat and building muscle.

It’s going to teach you multi-joint, resistance exercises. And it is going to show you exercise programs that stimulate a hormonal fat burning response in your body.

Sounds a little complicated, doesn’t it? But all you need to know is that this fat burning hormonal response keeps your body burning fat for up to 2 days post workout!

Medium-paced cardio only gives you a couple of hours of free fat burning after each workout. What a massive improvement!

What are the added benefits of this type of workout?

You’ll be working harder. A more intense workout means that you can get much more ‘work’ done in a shorter period of time.

Also the hormonal fat burning response that I’ve talked about will last for much longer post exercise that any traditional workout routine. It could last up to 2 days, so think of all of that extra fat burning your body is doing while you’re out of the gym.

Of course this means that you will be able to spend less time at the gym. More time to spend on the important things in life. Who says that getting ripped in 3 x 45 minute workouts per week is impossible.

Ready to learn how to FINALLY get a flat stomach? Check out the Truth About Six Pack Abs and the fat burning exercises now for amazing results.

I am not sure there is a way to lose weight easily. Diet pills offer what seems like a quick fix. Appetite suppressants and fat blockers supposedly melt pounds while you do nothing. Unfortunately, most have side effects. Maybe you have tried crash dieting to lose weight quickly. Was this easy? The truth is, there is no easy way to lose weight unless you find a genie to grant this wish.

You can crash diet with one of those gimmicky plans such as the infamous grapefruit diet, but the weight will come back as soon as you begin to eat again. Personally, I do not think crash dieting is all that easy if you enjoy eating, anyway!

If you have tried the “easy” ways to lose weight via weight loss pills and fat burning products, you likely lost the wrong kind of weight. When you go without adequate calories, your body tries to store as much fat as it can. Your metabolism is lowered and your body breaks down lean body mass (muscle) to provide you with energy.

What you really want to do is burn the fat and feed the muscle. Whether you want a very slender figure or bulging muscles, you still need to work towards building lean body mass and burning fat.

Burn the Fat Feed the Muscle is a program designed by natural body builder, Tom Venuto. It is a comprehensive plan with loads of information on losing the right weight: fat!

After being a human guinea pig for years, trying every weight loss gimmick known, Tom developed his fat loss muscle building program. He wanted to teach people how to lose weight the right way through proper diet (geared for different body types) and exercise.

Are you an endopmorph, ectomorph or mesomorph? These may sound foreign, but Tom will help you determine which body type you are and help you figure out the proper dieting menu for you, specifically.

He will help you determine the proper ratio of nutrients (protein, carbohydrate, fat) that will work best for your particular body type in helping you burn fat and increase lean body mass.

This program known in the industry as the Fat Loss Bible lives up to its name. Tom’s program has over 300 pages of useful information in regard to weight loss. There is a reason Tom has sold more copies of Burn the Fat Feed the Muscle than anyone else! Not only does he guide you on proper foods for your body type and the best in exercises, he motivates you to stick with his program.

While fat loss with this program is not “easy” or quick, you will finally be on the right path to losing fat rather than lean body mass.

Do you want to find out how to lose weight with the fat burn the muscle program? Go there now and discover how the fat burn the muscle program can do for you.

Core stability exercises are not merely abdominal exercises. This misconception probably stems from the “6-pack ABS” being marketed as the major symbol of fitness and attractiveness that men and women both strive to achieve.

A proper core stability exercise routine should activate a larger set muscles. Choosing the right routine to improve your core stability can improve general fitness, improve athletic performance, and reduce back pain.

Generally what does the word “core” mean? Core stability exercises help strengthen all the muscles that make up the torso of your body. Stronger torso provide more support for natural day-to-day body movements and help prevent back and neck injuries from repetitively performing these day-to-day movements.

A strong torso also builds the base support for powerful arm and leg movements and thereby reinforces athletic performance in almost any discipline. From swimming to track and field to athletic team sports – true athletic performance is almost unthinkable without solid core stability and strength.

How do you build and maintain core stability?

For best resuts, you should perform a variation of exercises. Some exercises like push-ups and crunches can be done without help from any equipments. When using equipment aid, try anything with light resistance as these are more effective. Some light exercise aids include dumbbells, medicine balls, stability bass, and balance balls.

Weight lifting machines such as machine assisted crunches, bench presses, or parallel bar dips can also be used to improve core strength, but at the cost of adding bulk. You want to develop core strength and stability, not just strength. Your best bet is to keep a good balance of these high resistance exercises with the low resistance exercises previously mentioned.

Core muscles are quite complexed and they should each be worked out in a certain way. It might be best to hire a personal trainer to help you monitor your training to make sure you are working out properly. A personal trainer will consider your goals and personal preference which can contribute to your long term fitness success.

Learn more on how to lose weight. Stop by Thaya Kareeson’s site where you can find out all about heart rate monitor watches and what they can do to help you lose weight.

The positive news about being an exercise novice is that you’ll see favorable outcomes quickly from any increase in your activity level. You can begin as simply as going on a brisk walk a few times every week.

This provides you a good start for dissipating accumulated fat, losing weight, and becoming healthier. How can you keep that quick weight loss going?

Cardio Exercises are the most efficient ones to lose fats as they burn fat all over your body. For starters, it is sufficient to do the brisk walking to lose fats.

However, you have to increase your activity level and incorporate even more fat burning activity into your life. In this case there is an endless variety of wonderful cardio exercises.

For instance, you can enhance your walk by adding intervals of jogging. This increases the amount of calories and fat you burn.

Here are some dependable and efficient ways to lose weight rapidly – running, stair climbers, kickboxing, treadmills, elliptical machines and biking. The vital thing is to keep your body stimulated. Losing weight may slow down when your activities become so light and effortless.

Incorporating strength training with your usual exercise session provides one more superb way to sustain the rate of weight loss. When you lift weights, a great deal of fat and calories are dissipated and it ends up in leaner muscles.

Here is the real benefit: lean muscle makes your body control fat. It helps to dissipate more fat and calories.

Then after some time of doing these fat burners and following healthy diets, improvements can be discerned like stronger and more efficient muscles. A slimmer physical frame now starts emerging.

You step on the weighing scales, ready to appreciate yourself only to discover that your weight has either remained the same, or worse, increased a little. This is because muscle is heavier than fat.

You can really be thinner and more fit but weigh the same. Adding muscle while losing fat can lead to your weight to stay where it is.

Never let impatience pull you down: you are offering what’s required for your body. Soon you’ll have a lighter weight when your new leaner muscles commence its job of shedding all those fats.

Cutting down pounds swiftly can be done once you follow a fitness schedule. Just don’t forget to keep your energy going. Constantly integrate higher level programs.

You must keep away from doing the same old fitness routine otherwise your slimming down will cease. Once you discover that your program is not efficient anymore, try to be innovative to attain an exciting and effective workout.

Add running in your walking session. Try some kickboxing or Pilates to inject variation. Doing all this will see to that you keep your system in high weight loss mode.

Look for top fat loss plans such as the excellent jeff anderson combat the fat. Another good option is warp speed fat loss review to try another method to lose weight.

Everyone wants to burn fat fast. If you have ever been on a diet or workout regimen, you know how hard that can be.

The two most important aspects of weight loss? Diet and exercise, of course! While everyone knows this, you may not know about some easy changes you can make to get more from your routine.

Get your body going and drop those extra pounds with these helpful tips.

Burn Fat Fast with Diet

Everyone knows what to eat for good health: fruits and vegetables, whole grains, protein, etc. The following tips will help your body become better at burning fat.

1. Make sure to eat plenty of fiber.

Fiber helps with fat burning, as well as promoting good general health. You should get about 25 grams of fiber each day ? the average American only gets 10 grams.

Eating plenty of whole wheat pastas, breads, and cereals, fruits and vegetables, and nuts can help you get the fiber you need. They are easy to add into your meals, and they can help you see results sooner.

2. Choose a better bedtime snack.

Certain foods keep your body from burning fat. Eating foods like white breads and pastas, fruit, juice, and others that are loaded with simple carbs may actually cause your body to increase its fat deposits while you sleep. If you feel hungry before bed, eat a vegetable.

3. Eat less, eat more.

Small meals spread throughout the day keeps hunger pangs at bay. Another simple change: eat your vegetables before your heavier main course.

This can help fill you up so you are less tempted to eat too much of the less healthy foods.

4. Size matters.

Most of us are woefully lacking in portion control. But this simple skill can help keep you from eating until you are stuffed. By using a smaller plate or eating more slowly, you can prevent overeating.

5. Eat, then exercise.

To maximize your workouts, eat a snack 90 minutes before you start. This snack should be high in protein and low in carbohydrates. Adding this to your routine can help you burn more calories and burn fat fast. Make sure not to eat it any sooner than an hour and a half before you exercise, though, because it can decrease the effects of your workout.

The best diet in the world can’t help you burn fat fast and maintain your weight loss. Exercise is absolutely essential and provides many benefits for your health.

6. Inhale and exhale with your nose.

This helps regulate your heart rate better so you can exercise longer. This means more calories burned! Practice this and soon you’ll notice a difference in your workouts.

7. Adding intervals helps increase efficiency.

If you are a walker, try adding periods of more intense activity. Speed up for two minutes, and then walk more slowly for three. As you progress, add more periods of brisk walking and make them last longer.

This is also a great way to break into running. You will burn a lot more calories and burn fat faster.

8. Do your weight training first.

Your body takes about 15-20 minutes to warm up. If you do your weights first, by the time you do your cardio, your body is primed to go. You’ll burn more calories. Don’t forget to do some stretching before you start the weight training.

9. Make it different!

Doing the same routine day after day is a good way to keep your body from burning fat fast.

Make sure your body gets cardio, flexibility, and strength training. Have you ever stuck with an exercise routine until you feel like you’re working but your body isn’t responding? This is because it is so efficient at performing the moves, it doesn’t need to burn many calories.

Constantly challenge your body by throwing it new and interesting activities. If it’s too easy, it’s not working!

10. Get more from your cardio with weights.

Adding weights to your routine helps you burn more calories and build stronger muscles. Even adding some bicep curls while you’re on your treadmill can help you see results sooner.

If you want to burn fat fast, it takes both diet and exercise. Little changes like the ones above can help you reap big benefits.

Check out leading weight loss programs like the outstanding combat the fat. Another good option is warp speed fat loss to experience a new way to trim fat.

The majority of  people that I talk to concerning health and fitness talk about “getting in shape”.  But I do not think they realize that their words are in fact counterproductive to their aspirations of burning fat. You hear a lot of people lamenting about being out of shape and saying things like, I need to get in shape and burn fat or, I need to get in shape and burn fat. What you don’t hear them saying is, I need to get in shape, burn fat, and stay that way.

They may well want to stay in shape, but their mindset is focused on getting in shape.  This makes you further prone to the fad diets and most recent exercise gimmick on the market.  You are so focused on getting in shape that you will try just about anything in spite of how ridiculous or tough to follow it may seem, because you are completely focused on the short term goal.

A easy change in the “quick fix” mindset to one of long term achievement will steer you along the right path. You will be less enticed by the late night TV hard sell, and more pin-pointed on doing the correct things most of the time.  Wouldn’t you agree that life long health and fitness is what’s most important?

Certainly making an environment in your body that allows you to burn fat fast is key to this goal. A individual who is in shape in their 50s and 60s is a lot more impressive to me than somebody who is lean and fit in their 20s and 30s. That is because the dedication to balancing the proper exercise plan and a sensible nutrition plan for the rest of your life is rare to find. It’s a rare mindset.

If you truly want to change your physique and your health for good, you need to make it a lifestyle, a habit. As a consequence that begins in your mind.  That is what the individuals who are slender for life do. In fact, if I think about all of the people I personally know that are in fantastic shape and have been for a while, I began to figure out that they have their minds on staying in shape.

They think about it day and night, not obsessively, but with each thing they do…they subconsciously think is this going to positively or negatively impact my long term health and fitness?.  Am I performing everything I reasonably can to burn fat and live a healthy lifestyle?. 

The good news is that research shows you can develop simple habits like those involved in eating and exercising suitably in under a month…sometimes even sooner. In addition with the form of exercise and diet information I suggest to my Fat Burning Furnace students, you do not need to give up your life’s pursuits so that you are working out every day,  nor do you require to follow a wild diet you can’t sensibly make a lifestyle out of.

Furthermore after a few months of practicing these methods, I’ve found that your body will begin telling you it wants to keep exercising and eating properly…you just will not feel right with out it.  Why?  Because your body naturally wants to be healthy and lean.

As a result I urge you to forgo the “get in shape” mindset, and instead embrace the idea of staying in shape and creating that fat burning furnace that is so essential to life long health and fitness.

Envision yourself in the body of your dreams, now, tomorrow, and 5, 10, 20 or more years from now.  What would you be doing then, in your lean, strong, and healthy body?  Chances are, you will not be trying to “get in shape”.  Instead, you will be burning fat 24/7, and enjoying life as you should…full of vitality and enthusiasm.

Fat burning exercises, or exercises that burn fat while you do them tend to be a low intensity long duration cardio type exercises. I believe that you are better off doing higher intensity exercises for shorter periods that emphasize building muscle, in order to get the post workout fat burn for the next 24 hours.

Standard cardio exercises like walking, only burn fat calories while doing the exercise. The better fat burning exercises to do would be interval training, where you have short bursts of moderate to maximum effort followed by longer active rest periods. For example you could sprint for 1 minute and then walk for 3 minutes and repeat this 4 minute interval 5 times for 20 minutes.

Among other advantages, you will shorten your workout time and increase the calories that you burn both during the workout and after the workout. Your body will respond by using it’s fat stores to replace the burned fuel for the next day or so. By increasing your muscle mass you can burn more calories while your sitting around.

If you want to look like a sprinter then train like one. If you want that marathoner look then go for the long duration low intensity cardio.

You can’t beat the clean & jerk, for recruiting a maximum amount of muscles, to burn fat, in the weight room. If you’re on a time crunch and you have to get a workout done fast, just do 3 sets of these. Think about it. Your moving a weight from the floor to overhead, 7 or 8 feet. Other lifts you’re moving the weight one third or half that distance. Plus you are using about every push and pull muscle in your body.

Try 3 sets of a weight you can do about 10 reps with, or go for time and try three 60 second rounds and see how many reps you can get in each round. Either way this is one killer workout.

For those of you who don’t know what clean and jerks are, it’s sort of like a deadlift, an upright row and a squat press all rolled into one. I don’t do a technically perfect olympic clean& jerk. I tend to do them in a way that they can be done for reps, so an olympic lifter might not like my form, but I’m not doing it for competition either.

To burn fat, stick with the big compound exercises that work the whole body. Clean & Jerks, squats, deadlifts, and to a lesser degree, pullups, dips and benches. For instructions on these exercises, and others, check out, the No Nonsense Muscle Building program by Vince Delmonte.

For a total body workout that requires a minimum of equipment and time and a maximum of full body muscle recruitment, I recommend, Turbulence Training. The only equipment that you have to have for body weight exercises is your body, so you don’t even need to belong to a gym. Craig Ballantyne will set you up with workout routines that focus mainly, but not entirely, on bodyweight exercises to get you moving, and burning calories and building muscle, without having to join a gym or buying a lot of equipment. Turbulence Training will show you that bodyweight exercises are the best fat burning exercises.

And of course none of this will do you any good if you don’t eat a clean diet. You can’t out train a bad diet, but, a clean diet will make up for a poor training plan. It’s pretty easy to down that 1,000 calorie pizza in a few minutes. You will never burn it off that fast. You can do all the fat burning exercises you want, if your eating habits are bad, you will never get the ripped look you are after. You might get stronger though.

Try out those clean and jerks for 3 sets of 10 and see how you feel and know that all that work might have burned 50 – 100 calories. You’ll think twice about what you shove down your gullet.

Programs that build body mass through muscle get our attention, so we couldn’t help but notice The Truth About Building Muscle workout program.  We took a look at it to see if it delivered the things it said it would.

The point of the program is to increase body mass through muscle.  Weight can also be lost through the program, although muscle building is the main purpose.  The program can work for people who have difficulty gaining muscle as well as those who want to improve an already muscled physique.  The program states skinny people as well as overweight people can benefit form this program.

We investigated the program and found it uses a different approach to gaining muscle.  One of the most impressive things was the lack of gym time involved.  People only had to work out a few hours a week in order to follow the program. 

We checked out what customers were saying.  There were quite a few people who were satisfied with the product.  Those who followed the program as it was recommended reported the best results.

A large percentage of people stated they reached their goals in regards to building muscle.  We do want to state, however, that those who simply want tone instead of muscle need to use a different program.  This program is designed to give people a great deal of muscle.  Many of the people who followed the program stated they had a heavily muscled appearance after they completed the program, which is what they had hoped for with the system.

People who have the desire to build a lot of muscle can benefit from this program.  It is mainly designed for men who want to have thick muscles throughout their bodies.  It can also get rid of fat in areas of the body during the muscle building process, although people who are only interested in fat loss should consider a different program. You can also check out in-depth workout program reviews to help you decide if this is the program for you.

Most people wil generally perform cardio exercises when looking to shed excess weight. This normally takes the form of lots of running and walking or getting on the cross trainer and rower in the gym.

As fat burning exercises these can be successful but are they as effective as everybody thinks? Contrary to popular belief over usage of cardio training may actually harm your fat burning efforts.

This is due to the fact that an over indulgence in cardio training can mean a reduction in lean muscle mass. If muscle mass is lost then your metabolism is lowered resulting in less calories (ie fat ) being burned. A common result of this is people who lose size but at the same time lose muscle. The loss of muscle results in a much slower metabolism meaning that diet and training must be consistent to stop weight gain.

Another reason why moderate intensity cardio training is not as effective is that after doing this exercise your metabolic rate is only kept high for possibly 1-3 hours after you finish. This leads to a limited fat burning window in what can be called the “after-burn” of exercise.

After examining this information we can conclude that for a more stronger and longer fat burning post exercise state focus on exercises that build muscle performed at high intensity. This means having a high proportion of free weight exercises as part of your fat burning plan. For fat burning make sure that you just focus on multi joint movements. These exercises recruit far more muscles in the body resulting in higher energy expenditure and stronger metabolic response.

The central exercises  you should perform on a regular basis are:

Squats – Perform various types using free weight dumbbells and Barbells (No Machines!)

Deadlifts – Again to be performed with Dumbbells and Barbells

Chest and Shoulder Presses – No Machines if possible

Push ups- Use varying techniques to increase the difficulty

Pullups -  Very difficult for most people only perform if you can do full range of movement. If you cannot do this exercise then use lat Pulldowns

Lunges – Vary between front, reverse and side.

Rows – Bent over Rows and cable rows 

There are lots of variations of these exercises and I would recommend you investgate further to get more ideas.

As you perform these exercises focus on keeping the intensity high. This means using relatively heavy weights ( weights you can perform between 6-10 reps ) and keeping rest rates between sets under less than 60 seconds so the heart rate is elevated throughout the workout. A further proposal would be to use a system such as super sets in your workouts. Supersets involve performing 2 exercises back to back as one rep. That is one set. A good illustration of this would be doing 8 reps of pullups then performing 8 reps flat chest presses without rest. This does work better if you use opposing muscle groups in your exercise choices.

If boredom is creeping into your exercise regime then think seriously about doing free weights in your workouts. They may just be the answer to getting the results you want.

Do any of you remember Jack LaLane? He’s gotta be about 112 years old by now, but he’s still kicking butt and taking names.

I remember when I was a little kid seeing my mom watch him on tv and do workouts to lose weight. For heaven’s sake, I think I remember him laying there with a car driving over the top of him. He was the picture of mod hipster in his stereotypical 60′s fitness jumpsuit. His fitness level is truly inspirational.

Can you think of anyone that had a better attitude about getting in shape than he did? He’s an American legend. Let’s just compare him to Michael Jackson and his claims that he’d live to be 150 from breathing out of his mask and sleeping in an oxygen chamber. Please son’t misunderstand, I’m not putting Michael down……his life story and struggles with personal demons is truly a tragedy.

My point is just this …..you can’t replace hard work and dedication with gimmicks and the latest tricks to cheat death and live a long, productive life. The old school, tried and true methods of days gone by sometimes outperform the latest, greatest miracle breakthroughs that are on the cutting edge.

Thank God for men and women like Jack LaLane that are willing to defy the convention of their time and push forward for the benefit of the rest of us.

Don’t get me wrong, I love technology. I love the latest scientific breakthroughs and the dreams they allow us to have. I don’t want to be the guy that ditches old school fitness principles that have been proven over the years, time and time again just so I can grab onto the latest trend or fitness fad.

If you’re overweight, obese or even borderline obese and are wanting to burn fat and lose inches while you build muscle, nothing beats old school principles.

As always, there are no short cuts, it takes dedication and hard work. You have to embrace the right kind of fitness training exercises, but most importantly, you need a little Jack LaLane attitude in you.

I’ve worked out before with little or no results and it wasn’t until I changed my workout attitude that my fitness level started turning around.

I give credit to P90X training DVD’s for reducing my body fat, but in all fairness I have to give some props to Jack LaLane and my early childhood memories of him amazing all of us with his feats of strength.