Shed The Fat In 30 Days

Shed The Fat in 30 Days:
Ripped Abs In No Time


If you are dreaming of getting that poster-worthy body for others to drool over, you have to act fast and not waste time. But first, you should be committed enough to take the appropriate steps towards your goal of a leaner body - and getting that abs of steel that you thought only the gifted few could possess.

Your desire should be strong enough so that you can look beyond the roadblocks in achieving the body you have been aspiring for. And more importantly, you should always keep in mind your major motivation for this goal of a better, healthier and a more attractive body.


Envisioning Your New Body & 6-Pack Abs

There is always that saying ‘to begin with the end in mind' - and rightfully so, you should know what you want so that you can plan how to make it happen.

Being able to picture your new muscular & lean body would be a great motivation in itself. Try seeing your new you - walking confidently and proud of the body you have achieved thru hard work and discipline. Surely, with this vision, you can proceed and endure the process because you know that at the end of it all - you will get the body you have always longed for - can you just imagine how satisfying this would feel?

And if an occasion presents itself when you have to take off your shirt like being in the beach, you will not have second thoughts if you look good or not - because you know you do look good. With great abs and picture-perfect physique, what could go wrong?


The Grand Plan for That Sexy Abs in 30 Days

* Deciding to lose the excess baggage

It is important for you to have a firm decision to lose your excess fat. This will help you to persevere, until you have reached the leaner body you have always wanted.

* Eating a balanced diet

Losing weight does not necessarily mean that you have to miss meals and following fad diets. Eating a healthy and balanced diet is all you need to get that leaner body you have been dreaming about. You have to introduce healthier foods in your body and gradually reduce or eventually phase-out unhealthy foods.

Increasing the frequency of meals, every two to four hours in smaller servings is necessary when you want to maximize fat loss. This results to a boost in your metabolism, which can help in your plight to losing fat. But you have to ensure that you are eating the right foods at appropriate serving sizes.
Eating a balanced diet would mean taking foods like vegetables, fresh fruits, fat-free or low-fat dairy products, and whole grains. You must eat a small snack or meal that is high in protein like tuna, salmon, egg whites, cheese, lean beef, and chicken breast. Your food must also be low in saturated fat and low in sugar.
* Weight Lifting & Abdominal Training to sculpt your body

Week 1
§ Start light. Concentrate on taking on a whole body workout per session using lighter weights with up to 8 repetitions/set. Do 3 sets - with 1 exercise per body part, including the abs. Do this 3 times a week.

Week 2
§ Go with moderate weights. Do whole body workout still with the same repetitions, sets and exercises per body part. The abs should have 3 exercises with 3 sets each at 8 reps/set. Do this 4 times a week.

Week 3
§ Same set-up with week 2 - Use moderate weights still but there should be an increase in repetitions per set, preferably 12 reps/set. The abs should still have the 3 exercises, 3 sets each at 12 reps/set. Do this 3 to 4 times a week.

Week 4
§ Continue using moderate weights for a whole body workout per session with up to 12 reps/set - 3 sets - with 2 exercises per body part with limited resting period in between sets. For the abs, do the same for week 3. Do this 3 times a week.


* Running towards a leaner body

One of the top activities that people can do to burn fat is running. Compared to any other cardiovascular activities, running can burn more calories per minute.

Running not only helps you lose weight but can also fight aging and generally makes you stay healthy. This exercise are also known to release happy hormones that makes one feel good.

For safety running, warming up and stretching should be done before the session - and a cool down right after. Running in the early morning will provide the best results as you will mostly be burning fat - and your body will continue burning calories on hours after.

* Swimming for a total body workout

When you go for a total body workout, swimming can be one of your choices. This is usually known as a demanding exercise as you have to use all of your major muscle groups. It has different strokes like backstroke, free style, butterfly and breaststroke - which all involves the movement of arms and legs.

Swimming, which helps reduce fat, can also improve your muscles' strength and flexibility, enhance your body figure, your blood circulation, and can take away stress. This is a very good alternative to other fat-burning exercises in your program. Once or twice a week of swimming will be great.

* Monitoring your progress

Once you have achieved the leaner body you wanted, there is a need for you to monitor your weight. You may want to maintain a progress chart so you will have clearer view of your improvement.

You also have to monitor your eating habits, the quality of food you are taking in and the calories you are consuming per meal. Waist measurements are also indicators of any improvement resulting from your efforts. Your physical activities and the total calories burned per session may be recorded as well.

* Taking time to rest

Taking on an active lifestyle and exercising regularly would place extra demands on your body. This would require that you also give sufficient time for your recovery. Being rested will give your body enough energy for the next day's activities and program.

One should note that it is during the resting period that your muscles will grow. Repair process inside the body is in full mode at this time. Thus, one should not take for granted taking a rest and sleeping well.

* Choosing the right supplements

There are several types of supplements you can find to help you burn fat. Consult your doctor though to be safe. Some of these are:

1. Fat Blockers - These have the ability to combine the fats and cholesterol and coating them before they can be absorbed by the body. The most common ingredient for this supplement is chitosan.

2. Appetite Suppressants - One of the reasons you eat is because you feel hungry. When you take appetite suppressants, you will feel full and will have less craving for food - and because of this, you would decrease calorie intake & lose fat without difficulty.

3. Ephedra Free Thermogenics - this supplement, which also contains caffeine, helps increase your metabolism and will burn calories even if you are resting.

4. Carbohydrate Blockers - When you take this supplement, it will block around 35 grams of unwanted carbohydrates every meal. This will help prevent the conversion of simple sugars and carbohydrates into fat.

5. Stimulant Free Thermogenics - This may cater to a person who wants his supplement free from caffeine. Such individuals are those who doesn't want the palpitating effect of caffeine.

Whatever supplement you may take, you have to ensure that it fits your needs and that you are choosing the one that been approved and recommended by your dietician or doctor.

It is always advisable to refer to your doctor any supplements you want to take. Your doctor will be able to determine whether a certain supplement is safe for you or whether it will have certain side effects. Some supplements have active ingredients that may be dangerous when taken together with certain medications you may be currently on.


Never Lose the Focus

They say that most people are good planners - but it is in execution that most fail. We may have the best plan in the world and we may have all the resources we need to achieve our goal - and yet without the ability to finish, we will fail eventually. This is true in the different facets of our lives.

The same is true with our coming up of a grand plan to be able to sport that killer abs and well-developed muscles - and yet without our commitment to action & really being able to execute things according to plan - the end result will only be less than satisfactory.

One's focus is thus a necessity and only with a continued drive towards a sexier body will one be able to execute the plan with motivation & inspiration. When you start to feel you are losing your drive, you should remember to go back to that one big reason behind your goal. This should at least point you back to the right track, and with a disciplined mind, you should make efforts to comply according to plan.

If necessary, one can always take time alone to rediscover his motives and refocus his mind & efforts. Sometimes, one just needs rest to be able to relax. At times, pressure sets in, and instead of enjoying the journey towards your goal - it becomes a burden. Only when you have the right mindset will you be able to get fully back on track and resume steps necessary in the accomplishment of your goal.


The 30 Day Reward

When you stick to the grand plan for sexier abs, and never lose the focus - in no time you will start to see that excess baggage around the middle beginning to disappear. You will notice your pants beginning to fit better. Correspondingly, you will also start to feel you are able to move around a lot easier - and a lot more flexibility of your movement will also be felt.

The 30-day reward will be the visible muscles in your midsection - that great looking abs you can always be proud of. With the diet and exercise program you have been subscribing to, and by having been able to follow it strictly, will pay-off with the definition of your abdominal muscles.

Some individuals with more bulges on the midsection will be able to see visible results as well. This is accompanied by a light feeling - and the weighing scales will show this too. By continued efforts in following the program, more pounds of fat will be lost. The 30 day reward for this will be the initial weight loss. Usually, it is in the first stages of a program that substantial fat loss is expected.


Losing The Fat Permanently

When you get the body & abs you have been dreaming of - you can then enjoy your life more. You can be confident of the nice abs under that shirt, and you will now be one of those with beach-worthy bodies.

Yet one should not lose the discipline to keep at it - eating right, exercise and healthy living. Only by making this your way of life, will you be able to maintain a lean & sexy body.

Your goal should be to shed the fat - and losing it permanently. Don't put to waste the efforts and sacrifices you had put in to get the body you want. You can have it permanently - if you really want to - it's your choice.