Weight Loss Tips & Secrets

Weight Loss Tips & Secrets


Six Pack Abs

When you embark on a weight loss diet something strange happens. Your fat body is not entirely overjoyed to give up its fat content. Instead of losing pure weight you start to lose lean tissue such as bone density & muscle.

A new research study carried out in Europe, which was reported in the American Journal of Clinical Nutrition found that when men dieted strictly less than 60% of the shed weight was fat. The remainder was lean muscle. When the same men studied regained weight only 24% of the weight regained was lean tissue – over 75% of the added weight after having lost weight was more fat. The results proving that for people who yo-yo diet – living in a cycle of weight loss and putting it back on again – the muscle in their body are over a period of time being replaced by fat.

The same research showed that the story for females is even worse! During the diet 35% of the lost weight was muscle tissue – originally less than for men. BUT when reading weight only 15% was lean tissue. When the women in the case study lost and then regained weight, lean muscle was not completely restored – 85% of the weight regained had turned into fat.

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You also learn the truth about six pack abs: Body fat tissue lies on TOP of the abdominal muscles, so you’ll NEVER see your abs unless your body fat gets low enough. You can’t burn fat off your abs with abdominal exercises like crunches or sit ups.

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Updated: March 31, 2014 — 12:20 am

Six Pack Abs, Create Flat Stomach, Permanent Fat Loss

To create six pack abs, your major objective is to first create permanent fat loss. A flat stomach with 6-pack abs is simply a consequence of “burning off” all of the unwanted body fat that is currently covering your abdominal muscles.


To create the 6-pack abdominals that most people dream about, you will first have to reach a low body fat percentage. For men this will have to be about 10% body fat and for women about 15% body fat.

So the question is “what is the best way to create permanent fat loss, and reach your ideal weight with a low body fat percentage?”

The answer to this question will depend on two things: the body type that you were born with (which can be found in this weight loss secrets article) and the current circumstances in your life.

For example, if you have an endomorph dominant body type, and have 30% body fat, the weight loss approach that you should use to create permanent fat loss will be much different from someone who has a mesomorph dominant body type with the same 30% body fat.

The reason for this is simple: Mesomorphs do not have a difficult time losing unwanted body fat, while endomorphs do!

In fact, mesormorphs can lose unwanted body fat without exercise, while endomorphs have to use cardio training on a regular basis to reach theirideal weight, and then have to keep using it to maintain their low body fat percentage for life.

This is one of the major distinctions that has to be made if you dream about creating six pack abs.

If you have an endomorph dominant body type, you must become aware of this fact, and then custom tailor an effective weight loss approach for yourself, that will help you to create a flat stomach and eventually make permanent fat loss a complete reality in your life.

There are three elements of creating six pack abs for people that have endomorph dominant body types.

All three of these elements must be used if you are serious about creating permanent fat loss and bringing your dream about a flat stomach with visible abdominal muscles into reality.

The first is proper nutrition, the second is cardio training and the third is weight training.

If any of these elements are ignored or used in an ineffective way, creating 6-pack abs will most likely remain only a dream. The reasons for this will be explained below.

Six Pack Abs: Endomorphs and Nutrition


If you have an endomorph dominant body type, using proper nutrition and ahealthy eating approach is simply a must if you want to create long termweight loss and reach your ideal weight.

Endomorphs have very slow but at the same time very efficient metabolisms and to lose weight fast they have to take into account that they need less calories to maintain their current weight, when compared to mesomorphs or ectomorphs.

In order to create permanent fat loss, and reach a low body fat percentage, endomorphs have to know how to consume the optimum amount of daily calories (which can be found in this weight loss tracker article) and know how to use the right nutrient ratios for their body type (which can be found in this healthy diet plan article), and also use the most effective meal frequency/timing approach (which can be found in this fitness nutritionarticle).

They also have to eat natural, unprocessed and unrefined foods. Thishealthy meal plans article explains how to do this properly on a daily basis. One of the most overlooked elements of long term weight loss is drinking plenty of water, and this water and weight loss article explains why it is so important to consume this nutrient if you want to create permanent fat loss.

Taking into account what I just wrote, the truth is that most people that have problems with unwanted body fat do not do these things on a daily basis.

To create permanent fat loss these actions have to be take not just once a week, or once a month, but every day of the year!

Not following the basics and fundamentals of proper nutrition is what causes unwanted fat that covers the six pack abs that you are dreaming about!

So, if you want to reach your ideal weight and achieve a low body fat percentage make sure you start using proper nutrition on a regular basis.

This is the first step toward creating a flat stomach!

Six Pack Abs: Endomorphs and Cardio Training


The next step toward creating the body of your dreams and burning off the unwanted body fat so that your abdominal muscles become visible is cardio training. In this exercises to lose weight quickly you will discover why this is one of the real secrets toward creating six pack abs!

If you have an endomorph dominant body type and have unwanted body fat, cardio training is what you will have to use to burn it off directly.

This physical activity burns off the most total calories while you are doing it, and in this how to lose weight quickly you will find out why total calories burned is what it really important for losing unwanted body fat. This should be your main objective when following an effective weight loss program.

The best approach for the endomorph is to do use cardio workout routinesevery day of the week, using a low to moderate intensity.

Walking outside or on the treadmill, riding a stationary bicycle, or using any other cardio exercise will work. The most important thing is that it can be sustainable.

You have to burn off the most possible calories from unwanted body fat on a daily basis to reach a low body fat percentage.

In reality, this is the only way that an endomorph can reach their ideal body weight and create six pack abs.

If you use high intensity cardio training it will be very tough to sustain it, even though it does burn more total calories.

But, to create permanent fat loss, the main objective is to take actions toward your major health goal on a daily basis.

When this approach is used, it becomes part of your life, and will be much easier to keep using it to maintain your ideal weight once you reach it at the end of your weight loss journey!

Six pack Abs: Endomorphs and Weight Training


Once you are using proper nutrition and using cardio training on a daily basis, your next step is to use weight training weight loss workouts to maintain your current muscle.

This is very important because endomorphs have a slow metabolism and burn very few calories that come from their food and drinks.

Muscle is a metabolically active tissue and your body must expand a lot of energy (calories) to sustain it.

This means the more muscle you have the more calories you burn during the day! Using the best ab workouts also can help you tremendously to create a flat stomach!

While you are in the weight loss phase of your program, you will only be able to maintain your muscle.

The reason for this is simple: To build new muscle you have to be in a calorie surplus, and since you are focused on weight loss, obviously you have to be in a calorie deficit to create permanent fat loss.

But, once you reach your ideal weight, and create six pack abs, you can adjust your calorie intake, and start to eat more while using weight training to build additional muscle.

In this calorie counter article you can find out everything about counting calories.

The new additional muscle that you will build will increase your metabolismand you will lose weight fast because this new muscle will help your body to burn more calories at rest. In addition to this — your body will also burn more calories during exercise.

Since endomorphs are born with a slow metabolism, weight training that builds additional muscle is the ultimate way that they can raise their body’s calorie burning ability and maintain their ideal weight once they reach it.

This by the way is true both for men and for women.

Start out slowly, and build your way up to an advanced level, and unwanted body fat will be something that will never be a problem for you in the future.

It is always better to eat more food, and use weight training to create a muscular body that burns a lot of calories during the day!

Using low calorie dieting without exercise always leads to muscle loss, and a slow down in your body’s calorie burning ability!

Low calorie diets can never be sustained in the long term and as everyone knows, they always eventually lead to weight gain!

Six Pack Abs: Endomorphs and Motivation


From my personal experience, motivation is the most important element of creating irreversible, long term weight loss success!

The reason why I say this is simple: The number one reason why most endomorphs never reach their ideal weight, and never create six pack abs is because they simply give up before they create permanent fat loss!

You have to have the energy, the drive and the non-stop motivation to start today, and to go through the hardest parts of your weight loss program.

This is why there is such a high failure rate when it comes to creating permanent fat loss.

Very few people know how to tap their true desire that will help to create the momentum that is necessary to take them from start to finish without quitting or giving up!

My weight loss system — The Secret To Permanent Fat Loss can help you to change this for the rest of your life!

Updated: January 10, 2014 — 5:01 pm

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