Ok, guys this is a rough draft of the exact strategy I used to lose my belly and get six pack abs.

Please read this and let me know what you think by  leaving your comments below.

If something in this outline does not make sense please let me know.

The plan:

1. (Guys) get your overall body fat % down to 8-10% (Women 16-18%) range and you’ll see your abs. You don’t get 6 pack abs by doing situ-ups!
2. Measure your starting body fat % (then measure every 3-4 weeks to make sure it is going down)
3. Cut your daily sugar intake down to 15grams maximum from all foods (forces your body to stop storing fat)
4. Determine how many calories you need to eat on a daily basis to maintain your current weight/body fat%
5. Divide your daily calorie maintenance number by 5 or 6 and this will give you how many calories you should eat per meal
6. Eat 5 or 6 times per day eating every 2-3 hours starting from breakfast
7. Each meal should contain a lean protein, complex carb, & fiber
8. Do total body exercises 5 times per week (squat to shoulder presses, push ups, lunges, squat jumps, push ups, pull ups, dumbell rows, chin ups, chair/bench tricep dips)
9. Run for 30-40 (no more than this either) minutes 5 -6 days per week until you reach your goal of getting six pack abs then cut back to 2-3 days per week to maintain (you don’t have to run, but this is the form of exercise I used to lost my belly fat and get six pack abs)

Rock On!

Jeremiah

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I went online and did a lot of research to find out what Jennifer Aniston eats and how she works out to stay in such good shape.

Here’s The Jennifer Aniston Diet & Workout Review

According to my research here’s Jennifer Aniston workout and diet program:

• Yoga
• Running
• and a great nutrition program to stay in shape.

This program makes a lot of sense to me at first glance, because it combines, resistance training, cardio, and a good nutrition program.  This helps Jennifer to keep her lean shape.

Jennifer’s workout and diet help her stay fit for the following reasons:

1. Yogo helps you build muscle, because it is a form of resistance training (builds muscle & burns fat)

2. Running helps increase your heart rate and forces your body to burn fat for fuel (helps you lose fat).

3. Good nutrition forces your body to NOT store fat.

My thoughts:

If you want a lean fit look then Jennifer’s type of workout and diet routine may be worth looking into.

If your goal is to lose fat and get a lean look (flat belly) then in general you want a nutrition program that is going to keep you from storing more fat. Example meal would be a lean protein, complex carbohydrate and fiber.

You want to avoid simple carbohydrates like sugar, most breads, white pastas, candies, sodas, etc. These foods will NOT help you get a lean fit look like Jennifer Aniston has.

You also don’t want to eat more calories than “You” need on a daily basis.

Jennifer follows the 3 proven pillars of being lean. 

1. Nutrition
2. Resistance Training
3. Cardio 

1. I used a formula to determine how many calories I needed daily to maintain my current body fat and weight (I did not cut calories I actually ate/eat very well each day)
2. I exercised 5 days per week and burned 20-30% off my daily maintenance calorie intake through exercise (Again, I did not cut calories to lose weight) Example workout schedule. Resistance Training, cardio, resistance training, cardio, and so forth.
3. I ate a lean protein, fiber, and a complex carb during every meal. I also tried to eat only 15g of sugar from all foods maximum each day. If a food was not a lean protein, fiber or complex carb I did NOT eat it. It’s that simple.
4. I tracked my body fat % every 3 to 4 weeks to make sure my body fat percentage was going doing.

If you’re like me then you would rather have sugar free ice cream that does not contain any artificial sweeteners either.

Here’s my sugar free ice cream and sugar free root beer float recipe (no sugar, no artificial sweeteners).

I enjoy helping people lose belly fat by keeping their sugar intake very low on a daily basis (15g max per day to be exact. I got this tip from Jorge Cruise the author of The Belly Fat Cure Book).

When you keep your sugar intake low you force your body to NOT over produce insulin. Insulin is known as the fat storage hormone. So, if you keep your sugar to 15g max per day, then you keep your body from producing too much insulin, and you keep your body from storing fat or belly fat.  Pretty simple right?

One of the best ways to keep your daily sugar intake very low is to swap out your favorite sugar filled foods with a “good” alternative that does not contain sugar or artificial sweeteners.

My favorite find when it comes to sugar free ice cream is Clemmy’s sugar free ice cream. You can check out their website here. www.clemmysicecream.com

Clemmy’s Sugar Free Ice Cream is sweetened with a natural sweetener that does not impact your blood sugar or insulin production that much (very little actually)

This is why I love Clemmy’s ice cream. No sugar, not artificial sweeteners, and I don’t have to worry about gaining belly fat back when I eat it. I don’t eat that much of it, but I will have it a few times per week when I have a craving for some Ice Cream.

The good thing about Clemmy’s is that it tastes really good as well. It has a creamy, slow churned taste to it. I tried some of the ice creams that have artificial sweeteners in them and I did not like those at all. They always had a funny taste to them.

I hope that you find this article useful. I buy Clemmy’s ice cream at my local Publix grocery store here in the south eastern part of the united states.

I believe that www.clemmysicecream.com has a store finder so that you can find out where Clemmy’s sugar free ice cream is sold in your area.

Conclusion:

Please don’t be fooled by those ice creams that say “no sugar added”. If you look at the nutrition label on those they usually still have several grams of sugar per serving. If you are like me and try to keep your sugar intake to 15g maximum per day you don’t want to be fooled by some clever marketing chatter like “no sugar added”.

Please watch out for the ice creams that are sweetened with Splenda or other artificial sweeteners as well. I personally don’t like to eat artificial sweeteners because I read how they aren’t that good for us, so I would recommend staying away from artificial sweeteners as well.

Please leave your questions and comments below.

Also, if you want to learn how I lost over 30 pounds of fat and got rid of my flabby gut please enter your email address in the form at the top right of this page and you’ll gain instant access.

Please join me on facebook as well at http://www.facebook.com/howigotabs – That’s where I share my most up to date fat loss tips, recipes, and exercise advice.

Rock On!

Jeremiah

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)

how to make an ipad 2 tripod mount attachment from home

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This post is a little off topic from my regular posts on losing belly fat and getting a flatter stomach.

I bought the ipad 2 a few months back and I really like using it to shoot video, but I wanted to use my tripod instead of holding the ipad in my hands or propping it up to film.

Don’t want to make your own ipad 2 tripod mount, then here are some iMount Systems Tripod2 Mounting Accessory for the Apple iPad2
that I found.

I went to the apple store and to a few electronics stores and could not find and ipad 2 tripod mount or attachment anywhere, so I decided to make my own.

This is by no means a pretty looking ipad 2 tripod mount, but it works just fine for me.

All I did was make some measurements, grabbed a few pieces of pine trim molding boards, a few nails, an L shaped metal bracket (I would suggest using a T shaped bracket for more support if you can get one).

It took me about 15 -20 minutes to make this. Again, it is not the BEST, but it works.

Here are some more professional ipad 2 tripod mounts /attachments that I found on Amazon.
iMount Systems Tripod2 Mounting Accessory for the Apple iPad2

If you want to build one of these yourself please feel free to leave a comment below.

Thanks!

Jeremiah

Join me on facebook! www.facebook.com/howigotabs for your free belly fat loss tips and advice.

Disclaimer and terms of use: This article is for information purposes only. Use this information at your own risk. HowiGotAbs.com is not responsible for any damages or injuries from your use of this information. Howigotabs.com can not be held responsible for any damages to your ipad or ipad 2. This is for information purposes only.

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

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