Mike Geary of TruthAboutAbs.com has real answers for how to melt away belly fat. Mike is a fitness expert who teaches amazingly effective tactics for finally losing stomach fat so that you can finally lose ugly belly fat and get that elusive six pack abs that everyone wants.

He focuses on nutrition aspects and training techniques, but I was amazed to see how effective Mike’s strategies are. His advice for how to finally get rid of that nasty belly fat for good really works.

Mike has thrown out all those silly things that don’t work and he focuses on REAL techniques that are going to get you lasting results, and teaches you how to avoid all of these “quick-fix” scams and gimmicks that seem to be everywhere you look these days. (Hint, if they have to put up silly ads on every internet site, they are not selling the truth!)

Most people who are trying to lose stubborn belly fat are doing it all wrong. It’s not their fault, there are just so many myths out there. Mike showed me the main mistakes that people make when trying to lose weight, and he explained WHY these things don’t work:

1. Most people are wasting valuable workout time doing dozens or even hundreds of reps of ineffective crunches, situps, and other “abs pumping” exercises in their attempt at losing belly fat.

Mike explained to me that there are certain highly effective exercises that really stimulate your metabolism and boost your fat burning hormone levels. Mike’s book shows the most effective exercises for getting a lean, chiseled body.

Most people are surprised to learn that “abs-specific” exercises DON’T help you lose belly fat.

2. I was surprised – and relieved – when Mike told me that boring monotonous cardio routines are time wasters and that they don’t really work.

Mike is an expert on why cardio routines are usually ineffective. Mike’s extensive research, including an entire course he’s taken comparing different modalities of cardiovascular exercise, has shown that most people are doing cardio all wrong. In fact, most people may actually be inadvertantly decreasing their metabolic rate by doing too much of the wrong types of cardio!

Mike’s strategies are far beyond the typical “interval training” stuff that most people are teaching.

3. Fad diets make you fat.

Mike showed me exactly why most low-carb or low-fat diets are actually working against what your body needs to become lean and ripped and maintain it for life! Mike’s book will teach you exactly how to stop falling for the fads and finally develop a truly healthy eating style that you can actually enjoy for life without being overly restrictive. It’s actually easier and more enjoyable than you believe!

Check out Mike’s Truth about Six Pack Abs site now. You’ll discover the exact system that Mike is using to help thousands of his clients from all over the world get leaner than they’ve ever been before. This system will help you to lose that stubborn stomach fat that has plagued you for years, so you can finally get that sexy six pack that you’ve always wanted. Here’s the site:

Click to learn the Truth About Abs

The Myth of Isolation

“What exercise can I do to isolate my _______ (insert your muscle of choice – abs, quads, biceps, triceps, etc)?”

It doesn’t matter which muscle someone is asking about, they always seem to be asking how to ‘isolate’ it. My first response to this question is always – “Why in the world would you want to isolate it?”

The first thing I try to teach my clients is that the body does not work well in muscle isolation. Rather, it works better in movements along a kinetic chain; that is, large portions of the body assist other portions of the body in completing a complex movement. In fact, there really is no such thing as true muscle isolation. There is almost always a nearby muscle group that will assist in some way with whatever movement you are doing. However, this article compares attempting to ‘isolate’ body parts via single-joint exercises to the much more effective strategy of performing multi-joint complex movements.

When you attempt to ‘isolate’ muscles by performing single-joint exercises, you are actually creating a body that is non-functional and will be more prone to injury. Essentially, you are creating a body that is a compilation of body parts, instead of a powerful, functional unit that works together.

Now if you really want to end up hobbling around in a body bandaged up with joint problems, tendonitis, and excess body fat, then by all means, continue trying to ‘isolate’ body parts. On the other hand, if you would rather have a lean, muscular, injury-free, functional body that works as a complete powerful unit to perform complex movements (in athletics or even everyday tasks), then you need to shift your focus away from muscle isolation.

Believe me, focusing on how well your body functions will give you the side effect of a body that looks even better than it would have if you focused on muscle isolation. For example, take a look at the physiques of any NFL running backs, wide receivers, or even world class sprinters. Trust me when I say that these guys pretty much NEVER train for muscle isolation (their strength coaches wouldn’t be crazy enough to let them), yet they are absolutely ripped to shreds! Just look at guys like Maurice Green or Terrell Owens and tell me who wouldn’t want a physique like those guys.

Another benefit to moving away from the ‘muscle isolation’ mindset in weight training to a more ‘complex movement’ mindset is that you will find it much easier to lose body fat. The reason is that by focusing more on multi-joint complex movements as opposed to single-joint muscle isolation lifts, you not only burn a lot more calories during each workout, but you also increase your metabolic rate, and stimulate production of more fat burning and muscle building hormones such as growth hormone and testosterone.

Let’s look at an example. The machine leg extension is a single joint exercise that works mainly the quadriceps, can potentially cause knee joint instability in the long run, and doesn’t even burn that many calories. On the other hand, exercises like squats, lunges, step-ups, and deadlifts are all multi-joint complex movements that work hundreds of muscles in the body (including the quadriceps) as a functional unit, create more stable and strong joints in the long run (when done properly), and also burn massive quantities of calories compared to the single-joint exercises. 

Now although I do feel that multi-joint exercises should comprise the majority of your weight training workouts, I also think that there can be some benefits with just minor inclusions of single-joint exercises for variety, etc.  I choose to build my training programs with about 90-95% multi-joint exercises and about 5-10% single-joint exercises at most.

If you’re interested in discovering more ways to create a body that looks as good as it functions, pick up a copy of Mike’s innovative book The Truth About Six Pack Abs

This article by Mike Geary, author of The Truth About Six Pack Abs is a real eye opener for many people who think that being overweight is just a cosmetic issue. Belly fat is more than just about your looks – it is about your very life.

***

Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.

However, what most people don’t realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that “beer belly” appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.

If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There’s just no way around it. Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.

So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for “miracle” fat loss products?

The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can’t spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn’t work that way.

The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.

I’ve actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.

Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.

Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.

Well, the good news is that I’ve spent over a decade researching this topic, analyzing the science, and applying it “in the trenches” with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.

The entire solution… all of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program.
Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.

If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork… it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It’s really that simple.

The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.

I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS.

Don’t waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.

Get the solution to rid yourself for life of this problem at…

The Truth About Six Pack Abs

Train hard, eat right, and enjoy life!

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Author – The Truth about Six Pack Abs

Want to lose belly fat? First, it helps to understand why you have excess belly fat to start with. Abdominal fat is a problem for millions of Americans – and many of those who suffer from belly fat have a disorder called insulin resistance.

While insulin resistance is not diabetes, it does increase your risk of developing diabetes over time. It is also a risk factor for heart disease, obesity, and other major health problems. If you think being overweight won’t hurt you – you might be shocked to learn that diabetes and heart disease are leading causes of death in America. So, what is insulin resistance?

Insulin is a hormone produced by the pancreas. Insulin acts like a key, opening cell membranes to allow energy into the cell in the form of glucose. Glucose is the fuel your body needs to run on. The food you eat is processed into glucose, then the insulin helps your cells to receive it. Excess glucose is quickly packed into your fat cells so your blood sugar (glucose) levels don’t go too high and damage your organs.

When you eat a healthy meal that has lots of fiber, protein and good fats, your blood sugar rises only slightly after the meal since a meal like that takes a while to digest. On the other hand, when you eat a sugary, starchy, low-fiber, low-protein meal, your blood sugar skyrockets. This is because overly processed foods are digested very, very quickly. In as little as 30 minutes, your blood sugar can climb dangerously high.

To protect your body from all that glucose, your pancreas pours out insulin. The insulin helps mop up all that sugar and put it into cells where it can do its job. But, when your blood sugar is too high, your insulin gets too high as well. Your cells are getting too much energy. What is the solution? They stop accepting insulin as easily – they become insulin resistant. The big problem is that muscle and organ cells are more likely to become insulin resistant – your fat cells happily keep accepting all that excess energy. In other words, that excess blood sugar gets stored as fat.

So, if your body has become insulin resistant, where does the most fat end up? In your belly. Belly fat is one of the common signs of insulin resistance. Doctors liken it to being apple shaped instead of pear shaped. Pear shaped people may hate their thighs, but they are often healthier than apple-shaped people. If your shape is something like an apple on a stick, there is a good chance you have insulin resistance.

So, how does this lead to diabetes and heart disease? First, this imbalance leads to inflammation in the body. Inflamed arteries get clogged up. An inflamed pancreas that is overworked can simply wear out - and stop producing insulin at all. Without insulin, your blood sugar levels get way too high and don’t come back down. Now, you have diabetes.

Losing weight helps to prevent and control diabetes. Exercise helps to train your muscle cells to use insulin properly. And burning off excess blood sugar helps to keep it at a more healthy level. In addition, exercise helps to lower inflammation in the body. Lower inflammation levels mean less risk of heart disease and other illnesses.

If you suspect that you might have insulin resistance or diabetes, talk with your doctor. While insulin resistance is still not well understood in the medical community, research is proving that it is a major risk factor for many diseases. If your insulin levels are better controlled through diet and exercise, it is much easier to lose belly fat for good.

Want the top tips for getting a flat belly? You won’t believe how simple some of these are. Some are more challenging, but you can certainly accomplish the flat belly you want if you apply these methods.

Mike Geary, personal trainer and author of The Truth About Abs offers these top flat belly tips. Mike is known around the world for his very successful flat belly program.

 ”The first and most important thing to get control of in order to get flat abs is cleaning up your diet,” Mike said. “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.”

Mike’s second tip 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 body 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.

The third tip, is shocking to a lot of people. It goes against the conventional wisdom on how to have a flat belly. “Let’s talk about actually training the abs specifically,”  Mike said. “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 provide very little resistance, and you need resistance if you want to develop and tone the muscles. Mike offers a whole bunch of great abs exercises in his 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 Mike offers a number of strategies in his book to show the best way to progress to doing these correctly.

So, there you have it, Mike’s top 3 flat belly tips. If you are serious about getting a flat belly, you must check out his book. It is a comprehensive and science-based approach that has sold thousands of copies all over the world.

Click here for the Truth About Abs

Everyone wants nice legs and a shapely butt. However, there are a lot of myths about what it takes to look great from behind. This article helps clear up those misconceptions – and will save you money too!

By Mike Geary, Author of The Truth About Abs

When it comes to the best thigh exercises, you see a lot of ads promoting all of these fancy so-called thigh-toning machines, and inner-thigh blasters, and thigh squeezers, and so on. Trust me when I say that you don’t need any of these silly “thigh-blasting” machines to tighten and tone-up your legs and butt for good.

As always, the best exercises for the thighs come in the form of free-weight or bodyweight exercises. You really need not look any further than various forms of exercises like squats, lunges, step-ups, and deadlifts to get those sexy tight thighs that you desire. Also, there are dozens of variations of these basic exercises that you can choose from, so the truth is that you are really just wasting your time with all of these fancy thigh machines and inner-thigh gadgets.

Let me give you an example of one of the best thigh exercises you can do. I’m sure you’ve done some form of lunges before. There’s probably about a dozen different variations you can do and they all kick butt!

One of my favorite variations of lunges are walking lunges. Instead of standing in place and either lunging forward or lunging backward one step and coming back, with walking lunges you keep moving forward on each step for a certain distance and then turn around and come back. Challenge yourself for more distance each time or start carrying dumbbells to increase the resistance. Walking lunges done right are a real thigh-burning exercise!

A couple pointers to keep in mind when doing walking lunges:

1) Step far enough forward so that your front shin stays approximately vertical and your front thigh is about parallel to the ground at the bottom of the step

2) The leg that is trailing you should have a bend in the knee at the bottom but your knee should just come short of touching the ground. Do not touch the back knee to the ground during these exercises.

3) Pause for a split second at the top of each step before lunging forward again.

Alright, now that you have the basic walking lunge down, let me give you a couple ideas for variations that change the emphasis just a bit for working the inner thighs, outer thighs, and butt in a slightly different manner.

One variation is that you can step at an angle outward on each step forward. Another variation is that you can step at a slight angle inward on each step forward. This inward stepping walking lunge is fairly unique and sometimes called a cross-over lunge. It really stretches out the butt and hips.

So go ahead and give these lunge variations a try and you’ll be tightening up those thighs in no time flat. Just say no to the fancy machines and use these classic bodyweight exercises and some free weights and you’ll be much better off.

This is a common question – and the answer will likely surprise you. None!

No abdominal workout is powerful enough to make your belly flat. At best, these workouts can help tone your muscles, but they won’t burn fat. To lose belly fat you need to rev up your metabolism and burn energy – which will help you lose weight all over your body.

No matter how well-toned your abs are, no one will be able to see them as long as your belly fat is in the way. Personal trainers are constantly asked what the best types of exercises and workouts are for losing stubborn stomach fat in order to bring out visible six pack abs. The problem is that most people with excess stomach fat looking to try to uncover their abs are searching for some “miracle abdominal workout” that is going to slash the fat off their abs in no time.

The problem with this question is that it approaches the problem from the wrong direction. The truth is that you don’t lose stomach fat by doing ab workouts.

The problem is that focusing your time and effort on abdominal exercises and abs workouts in an effort to flatten your stomach and bring out 6-pack abs is simply wasting time you could be spending doing the correct workout programs that will acutally reduce your body fat permanently.

So, if you must have answer as to what the best exercises are for losing belly fat,you might want to hear what Mike Geary, world-reknowned author of The Truth About 6 Pack Abs has to say,  ”When I am asked this question, my answer is to include full body exercises such as the following in your fitness routine: various forms of squats, lunges, deadlifts, clean & presses, snatches, swings, presses and pulls, mountain climbers, sprinting, etc.”

Mike goes on to say, “These types of full body exercises would encompass a much higher percentage of the workouts I would design instead of abs exercises directly targeting the midsection. The way you combine those full body exercises into a strategic workout that maximizes your metabolism is also very important.”

Now, that is not to say that you should avoid all abs workouts. Some amount of exercises that directly target the abs and core are important, but these are only a small fraction of the programs Mike designs for his busy client. Again, in Mike’s own words “Your time is better spent focusing on the full body exercises that stimulate the greatest hormonal and metabolic changes within the body. In addition, a side-effect of working out using mostly full body multi-joint combo exercises are that you indirectly work your entire midsection even though you are not specifically targeting the abs.”

No matter what your workout routine, remember that the single most important factor for losing belly fat is actually good nutrition. You can workout for hours every day,but if your diet is full of junk, then your abdominals will be covered with ugly fat. Nutrition is without a doubt the best tool for getting the flat belly you want.

So to wrap up…

Don’t waste your valuable fitness time by concentrating on situps, crunches, leg raises, and all those rediculous “ab exercise contraptions” in your efforts to try to develop 6-pack abs. Instead focus on high intensity full body lifts using combination multi-joint exercises all strategically combined into highly effective fat loss workouts. Couple that with a healthy diet full of natural unprocessed whole foods as close to their natural state as possible, and those elusive six-pack abdominals will yours in no time!

Check out below for more of my key strategies for getting flat sexy 6-pack abs for life.