For the past month or so I’ve been doing short, high intense workouts. I wanted to see if I could maintain my 7-8% body fat while working out for less time per session and less sessions per week.

Here’s the workout I did.

• Monday: Total Upper body workout, heavy weight, 7 reps max where I could not complete the last rep. 30 minute workout.
• Tuesday: 20 minute of sprint intervals. 1 minute at 90% of my max speed, then 2 minutes of a medium pace, then 4 minutes of slow pace. I would complete as many rounds of this as I could in 20 minutes max.
• Wednesday: Total lower body workout, heavy weight, 7 reps max where I could not complete the last rep. 30 minute workout.
• Thursday:  20 minute of sprint intervals. 1 minute at 90% of my max speed, then 2 minutes of a medium pace, then 4 minutes of slow pace. I would complete as many rounds of this as I could in 20 minutes max.
• Friday:Total Upper body workout, heavy weight, 7 reps max where I could not complete the last rep. 30 minute workout.
• Saturday:  20 minute of sprint intervals. 1 minute at 90% of my max speed, then 2 minutes of a medium pace, then 4 minutes of slow pace. I would complete as many rounds of this as I could in 20 minutes max. 
• Sunday: Day off. Rest for recovery.

How to get rid of fat from belly

This was my question as well about 4 years ago. You, see I had a big belly that hung over my pants and I wanted it gone in the worst way. I did not like how I looked at all.

I did 12 months of trial and error to figure out how to get rid of my belly and get six pack abs.

Here’s the #1 secret that I discovered when it comes to get rid of fat from belly

You don’t lose belly fat by doing sit-ups, crunches, or by using one of the ab gadgets sold on late night infomercials

You do get six pack abs (guys) by lowering your overall body fat into the 8-10% range and women by lowering your overall body fat % down to the 16-20% range to have a bikini tummy.

To lower your body fat percentage you have to start by measuring your starting body fat %

Next and probably most important is understanding how to eat in order to lower your overall body fat percentage. I will not go into all the foods here, but rather give you the outline.

The best way I found to lower my overall body fat percentage was to eat a maximum of 15g of sugar per day from all foods. The power behind this technique is that keeping your sugar to 15g a day keeps your insulin from spiking and insulin is considered the fat storage hormone. When your body takes in sugar or simple carbs insulin gets produced and fat gets stored.

So, if you want to keep your body from storing fat, then try to keep your daily sugar intake to 15g from all foods. Read the nutrition labels on everything. Avoid white carbs  like rice, pasta, breads, chips, corn, etc. These types over carbs convert to sugar in the blood stream and trigger the body to produce insulin, then store fat.

Each meal I eat contains these items:

A lean protein like chicken breast, tuna, steak, eggs

A dark green vegetable like broccoli, mixed green salad, etc

A carbohydrate like sprouted grain bread/pasta, sweet potato, old fashioned oatmeal,etc (the good carbs that don’t quickly convert into blood sugar)

That’s it, if the food is not on the list above or fit into one of those categories then you should probably not be eating it! This is a simple, yet powerful way to looking at eating for getting rid of belly fat. DON’T IGNORE THIS JUST BECAUSE IT IS SIMPLE!

If you want to get the ripped look and have muscle then I suggest adding in some HITT training(high intensity interval training).

This is the best way I found to really build muscle and burn fat fast.

You don’t need fancy gear for this either. If you can do a push up and a body weight squat then you have all that you need to get ripped.

You would be surprised at how hard of a work out you can get by doing say 20 push ups, then go right into 20 body weight squats, rest for 30 seconds or so then go right back into 20 push ups, then 30 body weight squats. Continue this routine for 20-30 minutes for 3 days per week and you can see amazing results.

Here’s a sample workout schedule:

Monday: HIIT training

Tuesday: 20 minute sprint intervals where you run at 90% of your max for one minute, medium pace for 2 minutes, then slower pace for 4, then go right back into the 90% of your max for one minute, then medium pace for 2 minutes, then slow for 4 minutes. Continue this pattern for 20 minutes.

Wednesday: HITT Training

Thursday:20 minute sprint intervals

Friday: HIIT Training

Saturday: 20 minute sprint intervals

Sunday: Day off and rest. Having time to rest is very important

You can get more complex than this program, but the nutrition and exercise program outlined above can help you get in the best shape of your life.

If you want to get rid of fat from belly and get a flat stomach then I would consider the info above.

Once you get to your desired body fat percentage you can dial back on your workouts. Some people can get away with only working out 3 days per week others have to maintain a bit more exercise per week. It all comes down to testing and tracking to see what works best for you individually.

OH! and lets not forget this. 95% percent of people don’t reach their fitness goals because they don’t take action. Point is, take action 1 day at a time and you’ll get closer to your end goal.

Please leave your questions below and I’ll answer them the best I can.

Here’s the truth about getting rid of fat on your back.

How To Get Rid of Back Fat. My before and after photos.

The biggest myth when it comes to getting rid of that fat or any specific body part that is that you have to do specific exercises in those muscle groups or in that specific area to remove the fat. Such as doing sit-ups to get rid of belly fat, etc.

Let me tell you right now this is the furthest from the truth!

Don’t waste your time on back specific exercises if you want to get rid of the fat on your back.

Here’s the right way to get rid of back fat.

You must use a program that allows you to lower your over all body fat percentage.

The best way to lower your overall body fat percentage from my own experience is to eat a diet that is very low in sugar and low in refined carbohydrates.

You see sugar causes your body to produce insulin and insulin is like a turbocharger that tells your body to store fat.

The problem is that most of us are getting far too much sugar than we should be and that’s why we all have excess fat on our bodies and have such a hard time getting rid of fat.

Another problem is that sugar is hidden in so many so-called health food such as fruits,yogurt, milk, orange juice and most fruit juices and were not even talking about soda and candy cakes and desserts and things like this.

Jorge Cruise, the author of the belly fat cure book states that 15g of sugar maximum from all food sources daily is about right amount of sugar if you want to maximize your fat loss.

The reasoning is that 15g of sugar max from all foods daily keeps your body from producing too much insulin and in return your body won’t store body fat. Pretty neat right?

How To Track Your Progress With Fat Loss and when working to get rid of back fat

Before starting any exercise or nutrition program such as the one mentioned but I would suggest measuring your starting body fat percentage because what you want to do is measure your body fat percentage every 3 to 4 weeks to make sure that it is going down.

Most of us guys will have a lean flat stomach or lean body when our body fat percentage is in the 10% or so range women the 16 to 20% body fat  range.

Conclusion:

• You don’t get rid of back fat by doing back specific exercises.  
• You do get rid of back fat by lowering your overall body fat percentage down to the appropriate range. 
• One of the best ways to lower your overall body fat percentage without exercise is to keep your daily sugar intake to 15g maximum from all foods daily and to avoid refined, simple carbohydrates. (You do want to eat complex carbohydrates like sprouted grains, etc)

This is a six pack abs / lose belly fat friendly meal. It is Ezekiel 4:9 Pene Pasta with Chicken Breast and Trader Joe’s low sugar pasta sauce.

The reason I like this Ezekiel 4:9 pasta from “Good for Life” is that it does not cause your body to store belly fat like traditional wheat pasta does.

I also like the Trader Joe’s Pasta Sauce because it is only 2g of sugar per half cup. I only used 1/4 of a cup for this meal in the youtube video above (about 1g of sugar)

I try to keep my daily sugar intake to 15g max from all foods (credit goes to the Belly Fat Cure book).

This amount of sugar helps me to stop storing belly fat and maintain six pack abs.

This meal is an alternative for those of us who like pasta, but do not want to gain body fat by eating pasta.

Please let me know what you think of this six pack abs / flat stomach friendly meal by commenting below.

Jeremiah

http://www.howigotabs.com

Join me on facebook at http://www.facebook.com/howigotabs

Yes, it is true that most fruit juices like orange juice have as much sugar as a can of soda per serving, but this does not mean that you only have to drink water if you want to lose belly fat.

Here’s a photo of some of the “good for losing belly fat” drinks that I have quite often.

• Coffee
• Vitamin Water Zero and or Sobe Lifewater Zero (sweetened with Stevia an all natural sweetener that is a great alternative to sugar. 0 calorie and will not make you store belly fat)
• Zevia sodas – 0 sugar, 0 calorie, 0 artificial sweeteners

I try to stay away from artificial sweeteners at all costs. I like to use Stevia (Truvia brand) in my coffee and ice tea.

These are the most common drinks that I have most of the time. I love coffee, tea, zevia sodas and vitamin water zero.

If you are going to have beer I like to have Miller lite or Michelob Ultra and I only have a few. Try to limit beer/alcohol drinking to once a week if fat loss is your goal. In general beer is not good if you want to get six pack abs or a flat belly.

If you have any questions please comment below!

Jeremiah

http://www.howigotabs.com

http://www.facebook.com/howigotabs – Like my facebook fan page and get the most up to date fat blasting strategies, videos, meal plans, photos and more.

You can get the drinks here on Amazon.

zevia sodas

vitamin water zero

This video discusses the topic of diet pills.

• Should you take them or not?
• Do they work?
• Are they good for you?
• Will they help you lose belly fat or get six pack abs?

In this video I explain the 2 most common types of workouts and which one is best for losing belly fat or getting six pack abs.

Please leave your comments and questions.

Rock On!

Jeremiah

Watch this free six pack abs getting video!

Hey guys, I use this playground workout routine all the time to mix things up and help me get and keep my six pack abs.

Click here for your Free fat loss video

Here’s my before and after photo just in case you were wondering who I am and if I really have 6 pack abs.

This 300 rep playground workout will help you burn some serious calories. After filming the video I was worn out!!!

Let me know what you think of this workout. I want to hear your comments and suggestions. Do you have a six pack abs workout that worked really well for you? Please let me here about it.

This version of the 300 spartan workout routine is tough, and all you need is a playground, no fancy gym equipment or anything like that.

Enjoy the video of my playground workout routine and please leave your comments on the workout.

Rock On!

Jeremiah

Creator of www.HowiGotAbs.com

http://www.youtube.com/watch?v=EXfwBBQ5c6o

Here are the rules
Do each exercise in the video for 30 reps then move on to the next exercise for a total of 300 reps. This workout is designed to help you get six pack abs like the spartans in the movie 300. The Spartan 300 Workout!

Click here for your Free fat loss video

Don’t be fooled by the lack of gadgets or gym equipment.  Give this workout an honest shot and I’m sure you’ll be happy with the results you get from this workout.

I did this workout 5 times a week until I reached my goal of 8-10% body fat. After I reached my goal I do this workout about 2-3 times max per week to maintain.

Gerard Butler Workout

Please leave your comments and suggestions below.

Feel free to share this video with your friends and join me on Facebook.

http://www.Facebook.com/howigotabs

The main cause of belly fat for most of us SUGAR. This list contains my low or no sugar alternatives to common sugar filled foods.

Please click the Facebook like button at the top or bottom of this article. Please, please leave me your comments at the bottom of this article.

The list…

Bad = Sugar

Good = Truvia, Purevia, (Stevia)

Bad = Sugar filled sodas

Good = Zevia, Vitamin Water Zero, Sobe Lifewater Zero

Bad = White Bread

Good = Sprouted wheat bread 0 sugar Trader Joes (or other sprouted wheat, zero sugar)

Bad = Grocery store brand eggs

Good = Free Roaming Farm Eggs, Egglands Best

Bad = Milk

Good = Almond Breeze 0 sugar

Bad = Orange Juice -

Good = Vitamin Water Zero, Sobe Lifewater Zero

Bad = Sugar filled ice cream

Good = Clemmy’s zero sugar, stevia sweetened ice cream

Summary:

I read the label for everything I eat. I am looking for sugars. I want to make sure that the foods I eat on a daily basis have little to no sugar in them. I also do not want artificial sweeteners that are found in most sugar free foods like diet sodas, artificial sweeteners etc. Try to find products sweetened with Stevia the natural, zero calorie sweetener.

If you have a no-sugar alternative food that you enjoy please share it here. Just leave a comment below.

Thanks!

Jeremiah

http://www.howigotabs.com