If you’re looking to firm up your midsection and ‘get abs’ like so many people are, it’s vital that you understand what steps you should be taking to arrive at your end goal on time.

Many people end up spending months and months working towards the goal to get abs only to find themselves disappointed when they just aren’t seeing progress.

You’ve heard that age old saying: “Abs aren’t created in the gym, they are created in the kitchen”, right?

So what does it take to get firm abs? Let’s walk you through five steps you need to know.

Step 1: Get Your Calorie Intake Set 

If it comes right down to it, having abs has nothing to do with performing hundreds of sit-ups over and over again.  While doing those may make you the ab workout champ, it’s not going to have you seeing six pack abs pop out in your mid-section.

To get the look you’re after, what’s required is a very low body fat percentage.  Obtain this and then you’ll see definition.

This mean reducing back on your calorie intake so that you burn off more than you consume, which will then lead to fat being used as a fuel source.

Step 2: Choose Your Foods Wisely 

The second thing that you must do is make sure that you’re choosing your foods wisely.  You should be aiming to take in completely unprocessed foods that are rich in nutrients and will help you maintain stable blood sugar levels.

If you’re experiencing blood sugar highs and lows as you go about this diet, you’re headed for trouble.

Choose unrefined grains, fruits, vegetables, nuts and seeds, oils, and lean sources of protein.  All other foods should be omitted from your diet at this point.

Step 3: Weight Train 

Weight training is another must-do in your program plan.  Weight training will help to spike your metabolism, boost your lean muscle mass, and help add more tone and definition.

Furthermore, the abs will be called into play in almost any weight training exercise you perform while standing, reducing the need to work them separately on their own.

As long as you’re weight training with full body movements, you can be sure that your abs are getting a workout.

Step 4: Be Smart With Cardio

Cardio training is one thing that does often provide some confusion for many people.  Cardio training will burn calories, but it’s not going to assist with fat loss like some people believe it will.  The real secret to fat loss is a good diet plan – there’s no getting around that.

With cardio training however, if you perform interval training, you can boost your metabolism, which will have a very noticeable effect on your progress.

Alternate between high and low intensity bouts for 30-60 seconds each instead of slaving away for hours on end at a moderate intensity.

Step 5: Have Patience

Finally, make sure that you have some patience.  Getting flat abs does take some time, so if you expect results overnight, you’re already headed for trouble.  Be patient and results will come.

Easy enough right??  Now, get right to it!  Stick to these simple 5 steps and that 6-pack will pop in no time!

….And It Doesn’t Have To Take 60 Minutes At The Gym

If you’re one of those people who typically puts off starting a workout program because you believe that it’s going to take up all of your spare time and you just don’t have enough of that time to give (join the club!!) – it’s time to DITCH the excuse!

Getting in shape, looking and feeling great doesn’t have to take hours on end.  In fact, if you can find just 10-30 minutes, three times a week, you can see very measurable improvements in your body shape, strength, and fitness level.

The trick is to design or select your workout program, accordingly.  Now, there are some key factors to consider, when working on a fat blasting workout, in that short time you have.

Use Compound Exercises

Lying Tricep Extension w/ Single Leg Extension on BOSU

If you don’t know what a compound exercise is, it’s an exercise that uses multi-joint movements that work several muscles or muscle groups at one time.  For example, doing overhead tricep extensions with leg raise, while lying on a BOSU.  This engages your core, works your glutes, quads, hamstrings and, of course, hamstrings.

So, when trying to create or select a workout program that’s short on time, the last thing you want to do is waste time on movements that work just one tiny muscle group.  Compound exercises will work more muscle fibers, allow you to lift more weight, and will boost your metabolism and burn calories far more effectively.

Keep The Pace Up

Don’t lolly-gab through your workouts, be sure that you keep up the pace of that workout program. This means moving from one workout to the next as quickly as possible, allowing for little recovery,  to bring ramp up cardiovascular training at the same time.  Double duty here, folks!

Those who sit around between sets are not only going to extend the total time duration of their workouts, but they will also lower the metabolic boosting effects.  Twenty to thirty seconds is all you should need at most before carrying on.

Lift Heavy Weight

Lastly, don’t wimp out on your strength training capabilities.  You are likely stronger than you think!  Lifting heavier weight will assure that you are producing a workout that will start to get results, by creating that challenge to your muscle strength.  Most women are scared of lifting heavy, thinking it’ll cause them to bulk up dramatically.

Stop thinking this way.  You’ll only bulk up on a very high calorie intake and testosterone.  Which, by the way, most women don’t carry enough testosterone to inhibit that “bulky” look.

Instead, heavier weight will add more muscle definition and tone – which is precisely what you’re after.

So, GO HEAVY OR GO HOME!!

So I have my favorites on some quick n’ dirty at home workout programs (click each hyperlink below for a video preview):

• Insanity: My favorite go-to for a short, intense and fabulous cardio session of High Intensity Interval Training (aka HIIT).  Workouts are 35 – 50 mins long.  Serious results.
• ChaLEAN Extreme: Recall the compound exercises we talked about above?  This SCREAMS compound (exercises).  Check it out.
• TurboFire: Same trainer from ChaLEAN Extreme, yet she delivers crazy fun energy through upbeat music and, again, some HIIT action.
• Les Mills PUMP: It’s all the craze in the clubs, the Fitness clubs, that is.  Now available for the convenience at your home, and yet another, goodie for that compound exercise stuff.
• 10-Minute Trainer: For the busiest of busy person.  The famed Tony Horton of the even more famed, P90X, this is the definition of quick n’ dirty.  Everyone has 10 minutes.

Not an at home workout type of person, don’t fret, but get your arse to the gym!  Something for every schedule and interest!

Check out this sample circuit workout that is going to take less than 30 minutes and will hit every muscle group in the body.  Added in are some cardio intervals between weight lifting sets to enhance your calorie burn even further and make sure you see cardiovascular improvements.

Aim to take 15-30 seconds after each exercise before moving to the next.  Rinse and repeat (do circuit two times).

Bench Press – 12 reps
Squats – 12 Reps
Plank – 1 minute hold
Burpees – 1 minute
Bent Over Row – 12 reps
Lunges – 15 reps per leg
Lying Leg Raise – 15 reps
Skipping – 1 minute
Shoulder Press – 12 reps
Deadlifts – 12 reps
Supermans – 12 reps
Jumping Jacks – 1 minute
Pull-Down or Pull-Up – 12 reps
Step-Ups – 15 reps
Bicycle – 15 reps
Mountain climbers – 1 minute

So next time you’re headed to the gym and need a fast and effective workout, keep this one in mind.

You may be the busiest person in the world with 2 jobs, 4 kids, a husband, friends, book club, blah blah…but don’t allow the noise to get in the way of utter importance  - YOUR HEALTH!

If the name doesn’t give you any indication to what this workout is all about.  Let me break it down to you.

TurboFire® is an intense cardio conditioning program from fitness innovator Chalene Johnson. She’ll help you get leaner with exercises that burn up to 9x more fat and calories than regular cardio does (after burn anyone??). And with more than 20 smoking-hot music remixes, TurboFire® will pick you up and push you past your limits.

So forget the excuses. Forget the gym. Now the hottest classes in Southern California come to you, in YOUR home.

Check out how TurboFire® will fire up your fat loss and blast through that plateau.

Burn up to 9x more fat than with regular cardio doing TurboFire. Featuring High Intensity Interval Training (HIIT), these 12 workout classes make you sweat with the hottest music and moves. And forget about rushing to the gym for the best spot in class. With TurboFire, class starts when you Push Play.

THE SECRET BEHIND TURBOFIRE

TurboFire workouts include interval training known as “HIIT.”

These routines combine short bursts of intense exercise with quick recovery periods to ignite your metabolism. The result is a phenomenon known as the AfterBurn Effect, which enables you to burn fat at an accelerated rate for a full 24 to 48 hours after your workout.

In fact, studies show that with HIIT, you’ll work out for less than half the time you normally would doing regular cardio, and burn up to 9x more fat.

SUCCESS STORY

See how Deawna scorched calories with TurboFire.

Deawna H.

Lost 45 Lbs.
Lost 48.5″ Total

“This truly is a workout that’s so much fun, you forget you’re exercising.”

THE BEST TRAINER

Chalene has helped countless thousands reach their goals with ChaLEAN Extreme^® and Turbo Jam^®. Now you can turn up the burn with TurboFire.

THE BEST MUSIC

With over 20 hits, the TurboFire soundtrack is smoking-hot. You’ll love scorching calories to remixes of “Bad Girls,” “In the Ayer,” and “Proud Mary.”

THE BEST WORKOUTS

TurboFire classes (some as short as 10 minutes) will have you punching harder and kicking higher to help you burn 9x more calories than with regular cardio.

THE BEST SPOT IN CLASS

Tired of driving to pricey gyms and working around their class schedules? Try TurboFire and you’re always guaranteed the best spot in class (not to mention your money back if you don’t leave some DNA behind!!).

Want to know FIRST HAND?

Here you go…..get your order on!!

Your partner in health & fitness.