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Toned Abs

Written and Copyright 2013 by toned-abs.com -emails welcome mailto:info@toned-abs.com EXERCISE DISCLAIMER:

Most of the information applies to everyone in general, but use discretion when starting any workout routine. Before making any changes in your lifestyle, you should consult with a physician to find out what is best solution for you. All items in this document are the opinion of toned-abs.com. If you do not agree with this opinion


Toned Six Pack Abs Getting toned six-pack abs is not all that hard, however, it can turn out to be one of the hardest things you have ever tried to do. I won’t lie; it does take a lot of hard work and determination to build the body that you dream of. So you want to get toned six pack abs or a flat stomach, but you can’t seem to make it happen? You search the Internet over and over and always come up empty on what how to get started? The goal of this document is to give you easy to follow guidelines to help you get the toned body and sculpted six pack abs you have been wanting. Also you can visit our website and blog tonedabs.com for more information. We would appreciate your participation in our blog as well. I am about to tell you something very important. Keep in mind this is nothing new and you have probably read this somewhere else before….so listen up……are you ready for this?

TONED SIX PACK ABS ARE BUILT IN THE KITCHEN!

Any workout without a proper diet is NEVER going to produce the results you desire.

Excellent Diet + Great Workout = RESULTS You may think that I am crazy for saying abs are built in the kitchen. However, studies show that staying fit is 80% diet and 20% exercise. So if you think about it, spending more time on maintaining a healthy diet will produce results faster than you can imagine. Maintaining a healthy diet will promote an efficient metabolism as well, which will also aid in getting your toned six pack abs. You can work out all day and eat


unhealthy food and you will not be happy with the results you see. Yet modify your diet, both in what you consume and how often you consume it, and you will notice amazing results quickly. Follow the posts on our website and you will start to see a pattern to healthy eating and exercise and how you can change your body….and your life! As you move along this journey of fitness try to maintain a positive attitude and keep realistic goals for yourself. Having unrealistic goals, or unrealistic thinking that you can do spot reduction will only cause frustration on your part, so be sure to set yourself up for success by being realistic with yourself from the beginning.  

Keep Your Metabolism Burning Hot Keeping your metabolism burning all day long will be a big benefit in achieving results you are looking for. In order for your body to burn calories efficiently your metabolism needs to be working to is highest potential at all times. You can regulate this with your diet. Remember great abs are built in the kitchen. Think of your metabolism like a campfire. In order to have a great campfire what do you need to do? 1. Gather  wood  for  your  fire.   2. Start  the  fire.     Pretend that you have just built a campfire. If you neglect the campfire it will burn out very quickly and smolder until it cools down and completely stops burning. However, if you will take care of that campfire, and continue to add wood it will start burning hotter and hotter, and will burn all day as long as you continue to feed the fire.


Your metabolism works the same way. In order to get your metabolism to burn all day you need to first start your metabolism and then feed it all day long with good healthy food. 1. Determine  your  method  of  workout  (gym,  running,  home  dvd,   etc).   2. Start  your  daily  workout.   3. Eat  5-­‐6  small  healthy  meals  throughout  the  day  to  keep  your   metabolism  burning  strong  all  day  long.   4. Start  seeing  results.     Be aware of every piece of food you put in your body. If it is not healthy you can smolder your fire and bring your metabolism down. Only eat healthy food and you will see great results.  

Healthy Eating Food is more than fuel for your body after a great workout. Your diet can help fight disease and keep you looking, feeling, and acting younger. Eating right Here are a few quick tips of foods you should be eating. Make sure you have incorporated these items into your healthy eating lifestyle and you will start seeing better results from your workouts. Fruits  and  Veggies:    At  least  2  cups  of  fruits,  and  2  1/2  cups  of   vegetables  each  day.    (for  men:    at  least  once  per  week  eat   tomatoes,  or  something  made  from  tomatoes  like  pasta  sauce…it   is  good  for  prostate  health)  


Whole  Grains:      Replace  refined  grains  with  while-­‐grain  bread,   cereal,  pasta,  brown  rice  or  oats.   Fish:    Eat  at  least  two  to  three  servings  of  fish  each  week.   Unsaturated  Fats:    make  sure  you  include  oils,  nuts,  and  oil-­‐ based  salad  dressings  in  place  of  unhealthy  saturated  fats,  like   butter  and  full-­‐fat  dairy  products.     Lifestyle Change Healthy eating and working out is about feeling great, having more energy, stabilizing your mood, and keeping yourself as healthy as possible. Healthy eating is not a weeklong diet that you go on so you can try and drop a few pounds.

Healthy eating and working out is a lifestyle change. Once you learn to expand your range of healthy food choices and learn how to plan ahead to create and maintain a tasty, healthy diet you will wish you had started sooner. Must Have’s For Your Lifestyle Change Along with eating healthy, you must also stay hydrated, and get regular exercise. Make sure you include eating healthy, staying hydrated, and exercise into your new lifestyle change. Water:  Water  helps  flush  our  body  of  waste  products  and  toxins.     It’s  common  to  mistake  thirst  for  hunger,  so  staying  well  hydrated   will  also  help  you  make  healthier  food  choices.    Dehydration  also   causes  you  to  feel  tired,  have  low  energy  and  headaches.      Click   Here  for    a  tip  on  how  to  drink  more  water.   Exercise:  Add  an  exercise  routine  or  workout  plan  to  your  daily   life.  The  benefits  of  exercise  are  abundant  and  regular  exercise   may  even  motivate  you  to  make  healthy  food  choices  a  habit.     Exercise  will  also  keep  your  metabolism  burning  hot,  helping  you   to  shed  unhealthy  fat.        


Core Strength Core strength is basically having a strong torso. Athletes and dancers all know about strengthening the core, and the advantages that go along with having a strong core. Watch any of the latest fitness DVDs and core training and strengthening the core is all the rage. All of your body’s movements are powered by the core. Your abs and back work together to support the spine when we sit, stand, bend over, pick things up, exercise and so much more. Your core is your body’s center of power, so the stronger you are in your core, the easier things will be for you. The fitness industry has really created a great focus on core strength, training the body as a whole, rather than focusing on separate muscle groups. This means incorporating your core training throughout your workout, rather than just doing the usual standard crunches. Just think you can get toned abs without having to do crunches or situps ever! Core strengthening exercises are most effective when both the front and back muscles contract at the same time. When doing your core exercises, you should attempt to pull your navel back in toward your spine. You should be able to breathe evenly while keeping your core tight.

Remember to not hold your breath. Breath normally. As you go through your workout routine (even when you are stretching), remember to always keep your core tight, and you will start seeing tremendous results.


What Are the Best Core Exercises? There are many exercises that will strengthen the core. Most of them can be done at home with no equipment, as you will use your own body weight to build strength. Core exercises are most effective when they engage many muscles throughout the torso that cross several joints and work together to coordinate stability. Core muscles need to work as a unit, contract at the same time, across joints in order to stabilize the spine. Some of the best core exercises are simple body weight exercises, including the following. Plank   Side  Plank     Push  Ups   V-­sits  Push  Ups   Squats   Back  Bridge   Hip  Lift   Oblique  Twist   Plank  on  a  Balance  Ball   Lunge  with  Twist   Supermans     Please don’t confuse an ab routine with a core workout. A true core workout program develops dozens of muscles within your abdominal area and helps build muscles in your hips, pelvis, lower back, and abdominals. Work at building a stronger core, and you will find your workouts start to get easier every day.     You  have  just  experienced  a  step  in  the  right  direction  to  start  getting   the  perfect  six-­‐pack  abs  you  are  looking  forward  to.    I  hope  to  see  you   visiting  and  participating  in  our  blog  at  toned-­‐abs.com  


Toned six pack abs