The Leaning Caveman

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...

http://exposeyourabs.com

In the last post on the topic, we laid out the Ranger Challenge and what the criteria for success was going to be.  For those of you that slept through, the goal is to meet or beat the following:

• 80 pushups in two minutes
• 80 situps in two minutes
• 12 chin ups 
• 2 miles in under 14:30

Knowing full well that I probably wasn't going to hit these numbers I took a few weeks to 'practice' so that I could at least try to show up.  Here are my initial results.

• 42 pushups
• 50 situps
• 4 chin ups
• run in 19:50

Not sure how good or bad that is for someone that is rapidly nearing the big 4-0 but I know I can do better.  The plan so far to improve my performance is to: 

1. Start running intervals in order to increase speed
   
2. Perform 15 chin ups every other day in a pyramid to failure format with one minute rest in between sets.  (i.e. failure at 4, failure at 3, failure at 3, failure at 2, failure at 2, failure at 1)
3. Use similar pyramid approaches for situps and pushups.  I'm still cooking up the exact formulation.
4. Perform the test of all pieces no more often than once every two weeks.
5. Lather, rinse, repeat.

Thinking of joining the challenge?  Leave a comment and let us know your initial scores.

I hate to admit that this particular caveman has gotten a bit complacent. I've been bopping along through the holidays, missing workouts and making excuses along the lines of "oh come on Halloween/Christmas/Thanksgiving/Flag Day/whatever only comes once a year" as I stuff ridiculous amounts of starchy death treats into my mouth.  Fortunately I saw the error of my ways before it caught up with me on the scale but after giving myself a fitness test this morning, I am clear how far I've fallen.  So what to do?  I could merely get back on the horse and continue with the status quo but this seems like a great opportunity to kick it up a notch (or five) so here's the plan.  I am instituting what I am labeling "The Ranger Fitness Challenge."  Here's what it entails:

• Pushups- Greater than 80 in 2 minutes
• Situps- Greater than 80 in 2 minutes
• Chinups- 12 or more (untimed)
• 2 Mile run- 13 minutes or less

Here are the ground rules which I am borrowing from Uncle Sam.  If you touch the ground during pushups, you're done.  If you release from the bar during chinups, you're done.  If you touch the ground during chinups, you're done.  No kipping.

For those of you that are into military type things, these are the standards for Ranger candidates at the conclusion for Phase I training in Ft. Benning.