The Top Fat Loss Secrets for Flat Six-Pack Abs and a Lean Stomach

an interview by Geovanni Derice with Mike Geary – Certified Nutrition Specialist, Certified Personal Trainer

GD: Welcome Mike to our 4-ever-Toned Fitness Journal. For those who do not know you, please tell us a few things about yourself and how you can help our readers with their fitness and health.

MG: Thanks for having me, Geo. Well, to go back a little, I have been heavily involved in fitness and sports for about 17 years now, ever since I was a teenager. Being involved in sports in high school got me interested in strength training and conditioning.

At that point, once I started feeling more energetic, getting stronger, and looking better, I was instantly hooked for life. I’m 33 now and still addicted to the way living a healthy and fit lifestyle makes me feel energetic, confident, strong, and youthful on a daily basis.

I decided earlier in my 20’s that I wanted to make the commitment to help other people experience the excitement of being fit and getting in the best shape of their lives, especially since we’ve reached an epidemic of obesity, heart disease, diabetes, cancer, depression, etc. That’s why I became a fitness professional. It just gives me so much satisfaction to help others, who have struggled for years to get in good shape, and show them that it can be done, and it can be fun in the process.

I’ve expanded over the years from just reaching local individuals with personal training, into being able to help people all over the globe achieve their fitness goals with the reach of the internet. I only hope that my passion for fitness inspires people to take action and improve how they look and feel for life.

GD: Now Mike, there’s so many things out there as to what works and what does not work… if you had to pick 3 things that work time and time again to get flat lean abs, what would they be?

MG: The first and most important thing to get control of in order to lose your belly fat and get flat abs is cleaning up your diet. Exercise is important, but your diet is king when it comes to losing body fat so that you can see your abs.

There’s so much confusion these days about what a healthy diet that promotes fat loss really is… after all, we are bombarded by conflicting messages in the media about what is healthy and what is not, and you have all of these gimmicky diet books about low carb, low fat, high protein, vegetarian, fasting, atkins, south beach, liquid diets, and hundreds more. There’s so much conflicting info, that the average consumer doesn’t even know where to start when it comes to eating for fat loss.

The second thing that works time and time again, is to focus on the intensity of your workouts and focus on working the body as a whole in order to get the best metabolic response to lose that stubborn stomach fat.

In order to really get lean, the workouts should have a high intensity, with short rest periods, working the largest muscle groups of the body, instead of trying to isolate specific small muscles like the biceps, triceps, or calves.

For the third thing, let’s talk about actually training the abs specifically. When it comes to training the abs, if you want real results, I always recommend forgetting about the crunches and situps for the most part. They are ok for someone that is really deconditioned, but most people that already have some training under their belt need a much better stimulus for their abs than crunches. Crunches are one of the abs exercises that actually provide the least amount of resistance, and remember that resistance is what develops and tones the muscles.

I provide a ton of great abs exercises in my book, but one of THE highest resistance exercises for the abs, is hanging leg raises (but NOT the way you see most people at the gym doing them). The key to doing these and actually working the hell out of your abs is to curl your pelvis up as you raise your legs. Almost nobody ever does this right. To be honest, the majority of people cannot do this at first, but I provide some strategies in my book as to how to progress to doing these correctly.

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GD: What are people doing wrong when it comes to developing the coveted “6 pack abs”?

MG: Well Geo, I know this sounds funny to most people, but the MAIN thing that people are doing wrong to get those flat 6-pack abs is… are you ready for this?

They spend entirely too much time focusing on training their abs! WAY too much time spent on abs exercises. Sounds crazy, but it’s true.

Remember, having a flat and visible six pack of abs is all about getting down to a low body fat percentage. In order to do that, your workouts must focus on stimulating a fat burning hormonal environment in your body, and increasing your metabolic rate. That just does not happen when you focus too much time training a small muscle group like the abs.

Instead, you must use the majority of your time focusing on training the largest muscle groups of the body like the legs, back, and chest. That’s what stimulates your metabolism and the fat burning hormones that will get you truly lean and sporting a flat sixxer!

GD: Which exercises are the top exercises that people need to do if they are to get maximum defintion with their midsection?

MG: When it comes to developing the abs themselves, I again refer to any kinds of hanging abs exercises, as well as some good floor abs exercises like lying leg thrusts (all described and illustrated in my book).

However, maximum definition in the abs and midsection comes from losing bodyfat, and the most effective exercises featured in my program for that goal are various forms of swings and snatches (unique dumbbell or kettlebell exercises that almost nobody ever does in normal gyms), squats, deadlifts, lunges, step-ups, clean & presses, mountain climbers, sprinting, and other full body exercises and calisthenics. If you want great looking flat abs, focus on those instead of focusing so much on training the abs directly!

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GD: When it comes to diet Mike, people really have tried millions of ways to get one thing… and that is fat loss. What recommendations have you used to successfully help your clients lose body fat and keep it off?

MG: I have included a fully comprehensive discussion of this topic in my book, which accounts for almost half of the book, but I’ll try to make some nice simple generalizations to get people started on the right path immediately. The most important thing is that your diet is as natural and unprocessed as possible. It almost always comes back to the overprocessing of food that makes it unhealthy, and makes it totally wreck your metabolism and hormone balance in your body.

For example, why eat refined grains, when you can eat whole grains (even better are sprouted grains, as I usually recommend limiting grain foods overall for best results).

Why eat refined sugar, when you can get natural sources of sugar from a high nutrient whole food like fruit. Why eat highly processed, refined, and hydrogenated vegetable oils (these are THE worst thing in the modern diet), when you can eat natural sources of healthy fats like nuts, avocados, fish, eggs, coconut milk, organically raised meat, and so forth.

The point is to not fall for some gimmick like extremely low carbs (although I do believe in a fairly reduced carb intake as that is a big problem for most people), low fat, super high protein, or any other combination that has you focusing on one macronutrient vs. another.

Your body needs all macronutrients to thrive and obtain a variety of vitamins, minerals, antioxidants, etc. Trying to cut an entire food group out just works against what your body needs. I get into much more detail on this vitally important topic towards losing body fat (especially that stubborn stomach fat) for life in my book.

GD: Thank you very much Mike for sharing with us all of this great information.

Well, I hope you enjoyed this interview and plucked several nuggets of info to get you motivated and started on showing off your flat abs shortly. If you don’t already own a copy, be sure to pick up a copy of Truth about Six Pack Abs book and discover the entire system developed for ridding yourself of that extra ab fat for good!

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Sewage Treatment Plants

They might not be pretty and they may not smell good, but sewage treatment plants are a fact of life in most neighborhoods in the United States. Ours is on the way out of town, and the smell can be overwhelming when you drive over the bridge. However, it has to be there because once they treat the sewage it is released into the river. Though they say that what is released is actually cleaner than what we drink out of our tap, it makes me never want to touch the water in another river for as long as I live.
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Some people will do what ever it takes to get the body of their dreams. Many even resort to plastic surgery. Sometimes this is the ONLY solution. But for most of us it just means eating right and working out HARD. When I say hard, I mean diligently. You must adopt the right fitness regimen and stick to it. Don’t expect to see amazing results in a few days or one week. That’s glib wishful thinking. Try a month or two. Stick to your routine and diet, and you’re sure to get there. Now, I never said you had to do all the work on your own. There are new-age supplements to assist you in your goals. Just to be clear, I DO NOT mean anabolic steroids. That’s an illegal drug and it should be avoided for the sake of your health. I was thinking more along the lines of whey protein and l glutamine supplements. If you’ve never heard of these modern-day body-builders, then I suggest you read on.
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Anti aging Cream

If you’re like me, finding an anti aging cream may be one of the more
difficult tasks that you will try to complete. The problem is that there are
too many options and I am easily distracted by promising advertisements.
Fortunately, I have Consumer Reports to help me sort through the vast number
of anti aging creams on the market today. Otherwise, I would still be
shopping for my ideal brand.

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Benefits of green tea

When I first started drinking it, I was not even aware of the benefits of drinking green tea. I knew that it tasted good, and that was enough. My grandmother used to drink green tea all the time, and I grew up drinking it instead of soda. I have known for a long time that soda has many negative health consequences, and have been glad that I never got into the habit of consuming it. What I did not know was that what I was drinking in its place can actually help my health. But more and more, science has been discovering the benefits of green tea.

The most well-known benefit of green tea, of course, is its antioxidant effect. Of all of the benefits of green tea, this one is perhaps the most important for health. You see, antioxidants reduce the effects of free radicals, molecules which can age and prematurely destroy cells. Anything that has antioxidants is good for preventing free radical damage, but the benefits of green tea are much greater than for most antioxidants. Green tea can even help to prevent cancer, a fact only recently studied by science.

Another one of the benefits of green tea is its soothing effects. Although these come down largely to the fact that it is a warm, comforting liquid, nonetheless they are pronounced. A recent study suggests that tea drinkers, whether they drink black tea, green tea, or a white tea, have lower stress levels. Of course, you can get the same effect by drinking black tea, but since green tea has a lower dose of caffeine and more healthy antioxidants than black tea does, it is better for your health.

Many people like to take green tea concentrate as a way to try to increase its effects. The problem with this is that the benefits of green tea have mostly been studied with brewed tea. Although there is a good chance that capsules filled with tea would work every bit as well, it is not known for sure. To me it seems like a much better idea not to risk it. Enjoy a healthy couple every morning and every evening, and it is assured that you will enjoy the benefits of green tea. Not only will this be good for you, but you will get to savor the delicious taste as well. To me, there is nothing else like it.

Airbrush Tan

Check out all the leathery old folks out there! Now, how do you suppose they got this way? Could it have been caused by the powerful glow of the moon? I don’t think so. These folks are most likely sun bunnies. Those Caucasians who crave darker skin. Are you destined to be a leathery old man or woman as well? Hey, if you sun bathe on a daily basis, I’m thinking you are. It’s inevitable. The harmful UV rays from the sun will darken your skin and weather it like it’s no joke. We’ve known this for years now. That’s why new-age methods of tanning have come about. Not tanning beds! Those are worse than the real sun. I was thinking more along the lines of an airbrush tan. This is the glow of the future.

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Chocolate Bars

Most people have a craving for chocolate on occasion. It’s thought of as something that happens to women, but men seem to have the same problem. The plain chocolate bars are popular, but people also seem to love the many different bars that add a variety of different ingredients like caramel, nuts, and all sorts of yummy things. Most think of chocolate as a sweet treat, and it is, but at the same time, new research is saying there are some health benefits to the treat as well.

The chocolate bars that are said to have the best health benefits are the ones made with dark chocolate. Some just naturally love dark chocolate, but it not the choice for some. It does have a different taste and is usually not quite as sweet as the milk chocolate candy bars. You don’t even need to eat an entire bar to get the benefits, and small bite a day is all they are reporting is needed. Who would have thought something as decadent as chocolate might actually be recommended by your doctor?

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