5 steps to flat abs

Ok, so my last post was all about the 5 Flat abs Myths, what you should NOT do if you want flat abs.

Today I will show you 5 steps you SHOULD do if you want flat abs.

Step One: Stop eating junk. (You can enjoy your favorite foods SOMETIMES ?)

The best way to do this is by purging your kitchen. Throw out the sugary, processed and fat-filled foods. Once the junk has been cleared out, don’t buy any more of it. Remember that your beach-ready abs depend on what you eat – don’t eat junk! Instead eat more organic unprocessed food.

This is how my daily meal intake looks like:

Breakfast: protein pancakes. See the recipe here: https://youtu.be/ZarwX-p7mQk

Snack: Blueberry Blast Protein Shake ⇒ ⇒ ⇒ You can get 20+ DELICIOUS protein shake recipes HERE

Lunch: Paleo meal from www.paleorobbie.com

Snack: Strawberry Macadamia Protein Shake


1 – 2 scoops Whey Protein Powder

1/4 cup Macadamia Nut Shavings

4 Frozen Strawberries

1 cup water

4 ice cubes


Combine all ingredients in blender and blend on medium-high for 45-60 seconds.

⇒ ⇒ ⇒ You can get 20+ DELICIOUS protein shake recipes HERE

Dinner: Paleo meal. (Usually I order a big Paleo meal from www.paleorobbie.com and eat only half of it for lunch and the other half for dinner)

I know, I know, that’s like eating 5x a day? Isn’t that too much???

No, you see eating small meals every 3-4 hours will actually increase your metabolism and make your body burn fat all day!

And like I said in my previous post DON’T STAY AWAY FROM CARBS ALL THE TIME because your body needs healthy carbs for energy.

Of course you should minimize unhealthy carbs such as pastries, burgers and alcohol…but if you only “cheat” once in awhile (no more than 3x a week) you can still enjoy yourself and stay on track.

Step 2:  Lift weights

Using compound movements with barbells, dumbbells or just your body weight will burn way more calories then all those fancy machines in the gym.

Basic power lifting  are the most effective exercises because they using multiple muscles to complete them.

But if you don’t have any equipment available or if you are traveling like my wife and I will be SOON…here’s a body weight variation anybody can do–anywhere at anytime ?

Step 3: Cardio

I’m not talking about walking or running on the treadmill or spending hours on the elliptical (cross trainer)…

I’m talking about HIIT  (high intensity interval training)

High Intensity Interval Training involves alternating between very intense bouts of exercise and low intensity exercise. For example, sprinting for 30 seconds, then walking for 60 seconds is high intensity interval training.

HIIT can be used both anaerobically (in the gym with weights) and aerobically with cardio.

My favorite HIIT exercises involve pushing or pulling loads (something that has weight or something that you can put weight in!!)

Like a tire pull ↓

Or a motorbike push ↓

Or pushing your car or golf cart ↓ ***make sure someone is steering safely 😛

You might have seen this type of training in the strong man competitions, except those guys go to the extreme and push or drag trucks and trains :O

It takes some balls to train like this, but the results are worth your time…Just 10mins of pulling a tire with a bit of weight  in it (10-20kgs) will give you all the fat-burning cardio you need and you will burn 5x more calories that boring yourself to death on the treadmill for an hour…

Pushing or pulling something will increase the resistance a lot and will tire you out quickly. You’ll attack your legs but also your core and upper body muscles. Having to exert strength and power to move that weight across the distance will also jack up your heart rate which is important for cardiovascular health.

You’ll also be moving your body, instead of sitting stationary at some machine. You will activate so many more muscles in your body that even after 38 hours you will still be burning due to this style of HIIT training. We call this the afterburner–and believe you me–YOU WANT AS MUCH AFTERBURN AS POSSIBLE AS THAT’S WHEN YOUR BELLY FLAB START GETTING TORCHED!!

Another benefit to pushing and pulling some weights like a tire or motorbike is that it’s low impact cardio. This means your joints won’t get beat up as much as sprinting, jumping  or bouncing around like most cardio exercises make you do.

Disclaimer: But that doesn’t mean push and pull work is any easier than lifting—anyone who has ever done it knows that it can be devastating. Don’t blame me if you puke ?the first time you try it…AND IF YOU HAVE ANY HEART PROBLEMS DO NOT DO THIS. We can give you an alternative which will also have similar benefits…just contact me now. 

Step 4: Set some goals and measure them

One of the most important benefits in setting fitness goals is identifying the barriers and facilitators to reaching those goals. … When setting a 12 week goal, also set shorter term goals such as 1 – 2 week goals. To be helpful these goals should be measurable, and realistic.

We use different measurements in our program to keep you accountable and focused. And we try to keep is SIMPLE!

For instance, the weekend is a few days away and you have guests coming to visit. You jot down a quick list of things to do before your guests arrive. These are your goals.

The list serves as a reminder of what your goals are and helps you organize your thoughts and you strategize about how to get them done. Next, you begin to perform tasks on the list and you systematically cross off the items that you have accomplished on the list, feeling a sense of achievement.

Apply the simple method above to your fitness goals!!!

Step 5: Get a coach…. 

If you’re a beginner and you don’t know where to start, you might get some advice from friends and the ending up doing something completely wrong or dangerous.

Some people are worried about their injuries and don’t want to make it worse.

And a lot of people are frustrated because they have reached a lot of their fitness goals already but are now on a plateau and  don’t know how to push themselves to the next level.

Or perhaps the 5 Steps I just outline here are still too vague and you want it all laid out for you.

This is why we are here for you…let us be your coach and we’ll help you to flatten your belly the fastest and safest way possible…

If you’d like me to design a training + nutrition plan for your body, and the equipment you have available, check out our Online Personal Training option–we give a 30 Day Free Trial + 60 days money back guarantee… 😀 😀 😀


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