How to Spot Reduce and Burn only Fat Off Your Stomach

---

How to Spot Reduce and Burn ONLY the Fat Off Your Stomach...

By Nick Nilsson

I'll share with you my top-secret technique for burning ONLY the fat off your
stomach. This is spot-reducing at its best...you can even apply
this technique to ANY other specific areas you want to tone up!

Yep, it's exciting and I know you're curious so I'll get right into it!
To perform this technique, you're going to need a roll of duct tape, 3 double cheeseburgers, a set of jumper cables and a housecat...
Ok, you're going to hate me for this...
The truth is there IS no top-secret technique for spot reducing and burning only the fat from your stomach. I made that headline up in hopes that you would at least read far enough into this article to learn the TRUTH about how your body burns fat and WHERE it burns fat from (and I'll try to keep it entertaining so you actually want to read the whole thing :) ).
And honestly, this type of question is one of THE most frequently asked questions I've gotten in all the years I've been answering questions online...
"How do I get rid of fat from just my [insert area here]?"
Bottom line is, you can't. And even those stupid creams and lotions won't do it (one of these days I swear I'm going to get one of those creams and put it only on the left side of my abs and not the right and see what happens...I'm sure I'll have a ripped 3 pack within days).
To lose fat from any one specific place in your body, you're going to have to lose it from EVERYWHERE ELSE, too. There's really no getting around it.
I like to use the analogy of a swimming pool (I "borrowed" this one from fat-loss guru Tom Venuto)...
When you're filling up a swimming pool (the pool is your total amount of body fat), the deep end fills up first, right? Then the shallow end fills up as the water level rises.
Generally speaking, the deep end can be compared to the areas where you put on fat FIRST. The shallow end is where you put on fat LAST.
When you go to lose fat, look at the swimming pool again...when you drain the swimming pool, you can't drain water from just the deep end! It drains from the whole pool at once...the shallow end shows it first, THEN the deep end last.
So basically (and fairly depressingly!), the fat you want to get rid of FIRST is the fat that's going to come off pretty much LAST. To burn just stomach fat (or thigh fat or back fat), you'd have to figure out a way to defeat the entire system your body uses to store fat.
Sticking a vacuum into your belly with surgery is one way to do it - taking useless pills like Acai Berry definitely WON'T do it, no matter how many "simple rules" you follow (in that case, the simple rule is "give us all your money so you can't afford food anymore" - I guess that one actually WILL work).
And that's not even all your options for losing stomach fat...
1. Starvation dieting - this is THE best way to lose weight...of course, it'll be mostly muscle, which will send your metabolism into a nosedive, which will make it harder to continue to lose weight, which will make it easier to REGAIN weight, which will keep that lovely stomach fat firmly where you left it, even though the precious scale shows a smaller number...oops, somebody changed the calibration on it...you actually weigh more now...never mind.
2. Diet pills - pretty much all of these will work for you, especially the ones that say you can eat anything you want and still lose weight (just make sure you're never more than 15 feet from a bathroom). You know the manufacturers are only interested in your success and well-being, after all! And don't forget, the heart is a muscle and the faster it goes, the more calories you burn, right! Who wouldn't want to have their heart-rate up in the "training zone" while they're sleeping...talk about efficiency!
3. High Impact Aerobics For Beginners - the good news is, soft tissue injuries require a LOT of calories to heal up, so bust out those Step Tae Bosu Dance tapes and go nuts!
Okay, let's move on to some of the more "radical, unproven" stuff ;)...
1. Eating natural, wholesome foods - what a crock! The only thing anybody has ever lost from eating this garbage is fat. Oh wait...
2. Weight training - even more useless than good nutrition, weight training is something to stay away from. All it will do is build muscle and increase your metabolism. Total B.S. Same with interval training...it's the worst.
3. Supplementing with multivitamins, minerals, fish oil and protein - I know...I can't make this stuff up! Some people actually USE these things to support their nutrition while eating natural foods and training with weights for fat loss. I guess their quack doctors wouldn't write out a prescription for Orlistat or Xenical or Gottapoopital.
So bottom line, fat loss isn't rocket science...just don't eat anything, take a lot of pills and thrash around for hours on end until you hurt yourself.
------------------
Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.
Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://hop.clickbank.net/myguymygir/betteru!

"Dead"

"Dead" Treadmill Cardio For Developing the Glutes and Dropping Fat FAST

By Nick Nilsson

Generally speaking, "normal" treadmill training is almost completely useless for the glutes. And I'll tell you why...

The function of the gluteus maximus muscle is to extend the hip...this essentially means bringing the leg backwards.

The treadmill tread (when it's running) physically BRINGS your leg backwards with no help from the glutes, taking away all the function of the glutes when you're on it.

So every time you do your cardio on the treadmill, you're overworking your hip flexors (which are the muscles that work to bring the leg back up in front of you) and underworking the glutes.

This can actually make posture and lower back problems WORSE (especially if you don't stretch the hip flexors after working on the treadmill) by heigtening the imbalances of the muscles of the hip.

And if you already find you have trouble feeling your glutes working when you do lower body exercises, "normal" powered treadmill training is about the WORST choice of cardio machines for you. It's doing nothing to help activate the glutes.

So here's the dead-simple tip for the next time you do anything on the treadmill...

Turn it off.

That's it!

When you use the treadmill without it being powered, what do you think has to supply the energy to move that tread?

Your GLUTES.

It's a DIRECT action for the glutes (and the rest of the lower body) that has you actually accomplishing some WORK rather than just moving your legs along for the ride.

This is also the reason you can run and walk so much faster and easier on the treadmill...the machine is doing the work of moving your legs backwards and you're not required to use the BIG muscles of the glutes to actually propel your body forward.

And the most IRONIC part of it?

This technique actually works better on a machine that normally IS powered. I'm sure you've heard of or seen treadmills that aren't powered...these have much less resistance to the tread being moved backwards because they want people to actually use them (you know what I mean :).

When you're using a machine that is normally powered, there is significantly more resistance to the belt moving without that outside power and you're going to get a GOOD workout out of it.

So next time you use the treadmill, leave it off. Set your hands on the bar and lean forward like you're about to push a car. And start walking. Use GLUTE power to get the tread moving and keep it moving.

You're going to get a MUCH better glute workout and cardio workout by doing this.

On a side note, if you find the resistance is a bit too much on the treadmill, turn it back on and set it to an incline. Then turn it back off again and do the walking on a slope.

By walking on an incline like this, you actually make the exercise easier. Gravity is going to give you some assistance in moving that tread backwards but you'll still need a decent amount of push to keep the tread moving.

Once you've developed a feel for what it takes to move the tread on your own, then you can progress to some interval training and running.

The idea is exactly the same as with walking...get your hands on the bar and PUSH.

With the running, I recommend doing it as interval training, not just because it's harder but to MAKE it harder.

You see, once you get the tread moving, it takes less effort to KEEP it moving. So what I do is run for about 5 to 10 seconds then slow down then run again, then slow down.

What this does is increase the inertia of the tread, making you have to push harder again to get it up to speed again. This really increases the workload on the glutes and also the cardio training you get from this dead treadmill training.

If you do a lot or all of your cardio on the treadmill, you're going to be in for a BIG surprise when you turn it off and use it :)

It's going to wake up your glutes and double or even TRIPLE the cardio workload on you.

Now, what would this great training tip be without a shameless promotional plug for my book "Gluteus to the Maximus - Build a Bigger Butt NOW!"...a book designed specifically for glute training and nothing but glute training.

Ladies, click here to read about it http://hop.clickbank.net/myguymygir/betteru&l=222	Guys, click here to read about it. http://hop.clickbank.net/myguymygirl/betteru&l=221

This cardio exercise goes PERFECTLY with the program. In fact, using this unpowered treadmill walking or running can actually HELP build the glutes because of the active resistance on the glutes and because of the tremendous bloodflow being forced into the glutes with every step you take (and increased blood supply is critical for developing any stubborn muscles).

------------------
Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 20 years. Nick is the author of a number of bodybuilding books including "Gluteus to the Maximus - Build a Bigger Butt NOW!", "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.
Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://hop.clickbank.net/myguymygir/betteru!

Time-Efficient Fat Loss

---

Time-Efficient Fat-Loss Training With Limited Equipment...15 Minutes of Full-Body Circuit Training With a Single Dumbell

By Nick Nilsson

You've got things to do and places to be...when you've got limited time available to train, you have to make FULL use of every single second you have available in your workout...

And that means circuit training...

And that means not your "normal" circuit training, either!

I've got a circuit for you that uses heavy weight, low reps, and covers all your major bodyparts in a simple, 3 exercise circuit. You'll get NO rest during the entire time period (I recommend at least 15 minutes), which will kick your metabolism into overdrive VERY quickly and help you burn fat FAST.

Plus, as a bonus, you're going to get an AMAZING core workout due to the single-dumbell work you'll be doing. Training unilaterally (a fancy way of saying one arm at a time) forces the core to engage strongly to stabilize the torso, and you'll be doing it on every single set you do.

You might not notice this core effect so much if you're doing high rep, light weight circuit training, so THIS circuit is done using 3 reps per side per exercise, using a moderately heavy dumbell (I'm using a 105 lb dumbell in the demo).

The first exercise you're going to do is the One Arm Dumbell Floor Press. This one is a GREAT core exercise and that one that's going to really light up your midsection in addition to your chest, shoulders and triceps. This is probably going to be weakest exercise of the three, so use a weight that you can handle specifically on this one.

Start with the dumbell on the floor then sit with your legs on either side of the dumbell. Reach forward and grab it with hands then set it on your thigh. Lay back on the floor and set your left upper arm flat on the floor, taking ALL the tension off the chest. You're basically balacing the dumbell with your forearm at this point. Your left leg should be shifted out a bit wide to the side to help stabilize for the press (you'll feel this when you go to start the press).

Now press up. You'll feel this a fair bit in the triceps, just fyi. And it'll hit your lower abdominal area/lower obliques, in addition to the transversus (the deep muscles of the core).

Do 3 reps on the left arm then set the dumbell on your chest and switch hands. Do the press on the other side now, being sure to set your same-side leg out wide to stabilize. Press up for 3 reps. To set it on the ground, grab it with both hands then roll to the side and set it on the floor.

Now stand up and do a one-arm dumbell row with the dumbell. I recommend using the same arm to start each exercise here, to give it maximum rest, e.g. if you started the press with your left arm, start the row with your left arm, too. You can brace your non-working arm on your knee to solidify your body for the exercise. This single arm row hits the rotational-stability aspect of the core as well.

Do 3 reps then switch to the other arm.

Next, set the weight on the floor and go straight into the next exercise, One Dumbell Split Squats. Hold the dumbell in your left hand and lead with your right leg, so the dumbell is in front of your back leg.

Do 3 reps then repeat on the other side for 3 reps.

Holding the dumbell in one hand as you do the split squat also puts rotational-stability tension on the core (see why this gives you GREAT core training, too)...everything you do in this circuit involves core stability with fairly heavy weight.

Now, with NO rest, go right back into the One Dumbell Floor Press.

And repeat for 15 minutes total training time.

You can do shorter or longer with this circuit, depending on the time you have available to you. I found 15 minutes to be a good range.

This is simple, straightforward training that will hit every major part of your body, and the secondary ones that contribute to these 3 big movements. Targeting these big "hot zones" with this much training volume will get your metabolism ROARING.

It's going to build strength and muscle mass along with your cardio capacity and has tremendous core-training benefits (which you will absolutely feel for the next few days after doing this!). Your core gets worked with all the movements but the rest of your bodyparts get selective rest as you work each side of your body with the different movements.

And all you need is a single dumbell and a patch of floor space to do it!

This workout can be done anytime you like, especially if you just need to do a fast workout covering all your bodyparts.

To see pictures and video of this technique in action, click this link:

http://hop.clickbank.net/myguymygirl/betteru&l=1173

And if you want an even MORE detailed fat-loss program that scripts out EVERY single training day and meal for you, definitely check out my Metabolic Surge - Rapid Fat Loss program. When I want to lose fat FAST, this is the one I use. It'll take you through everything you need to know to drop even stubborn fat extremely quickly and efficiently...every single day of the 36 day program is laid out for you...set, reps, exercises, what to eat, how much to eat and what supplements you can take to get even better results!

http://hop.clickbank.net/myguymygir/betteru&l=400
------------------
Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 20 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.
Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://hop.clickbank.net/myguymygir/betteru!

5 Fat Loss Myths

---

5 Fat-Loss Myths That Are Stopping Your Progress COLD

By Nick Nilsson

These five fat-loss lies have been around for years and believing them could be making
YOUR fat-loss program a lot less effective. Time to blast them out
of the water and get your fat-burning back on track!

Fat-loss is a topic that is just rife with myths, misconceptions, incorrect beliefs and outright lies! Here are five common fat-loss myths that could be holding you back from achieving the fast, effective fat-loss your body is actually capable of.

---

Fat-Loss Myth #1 - Diets Don't Work

Diets actually quite often DO work (even the Hollywood South Beach Crab Taco Cookie Diet). It's just what happens AFTER the diet finishes that's the problem. The metabolism has been slowed down by prolonged low caloric intake without proper training. And then when the person goes back to their "normal" eating, they go back to their NORMAL eating...the eating that added the extra fat in the first place.
I look at a "diet" as a tool and it's a tool that can be used short-term for a specific purpose.
The LIFESTYLE is what you do when you're not on a specific diet and THAT is where people generally go wrong and then blame the diet.
---

Fat-Loss Myth #2 - Eating Very Low-Calorie is Bad For Fat Loss

Another outright myth...eating very low calories (and even complete fasting) can be very GOOD for fat loss. It creates a much bigger caloric deficit, which in turn forces the body to rely on stored fat for energy.
The trick here is that you don't want to eat very low-calorie like that for LONG...never more than a few days. When you eat very low-calorie for long stretches, THAT is when you run into trouble with metabolic slowdown.
A few days here and there can be a nice kick-start to get fat-loss moving again...just don't fall in love with the results of a few days and keep doing it too long!
---

Fat-Loss Myth #3 - "I Want To Get Toned"

NO training is going to get you "toned" because that doesn't exist. Getting "toned" simply means building muscle and burning fat. You can't tone a muscle any more than you can paint a cloud. You have to build the muscle to have it and you have burn the fat so you can see it.
"Toning," to me, is simply a way of describing ineffective training. It's a person picking up a weight that is not challenging to their muscles and lifting it just enough to completely avoid any discomfort.
And then they wonder why they're not "toned up" and quit doing anything altogether because they didn't see any results.
So that's my public service announcement for the day. Don't tone...LIFT! And be proud of the muscle you have...it's what gives your body actual SHAPE and what makes you look like a healthy human being!
---

Fat-Loss Myth #4 - High-Rep Light Weight Training is the Best Training Style to Burn Fat

Here's the thing...light weight, high-rep training CAN be effective for burning fat while preserving muscle IF you do it correctly. If you flail around and don't push yourself, you won't see results.
In my experience, the BEST training style for fat-loss is a mix of heavier training, to preserve mass and strength, and lighter, high-rep training that focuses on Lactic Acid accumulation.
When Lactic Acid accumulates in the body, this changes the acidity (the pH) in the bloodstream. Your body reacts to this by secreting Growth Hormone, which is a potent fat-burning and muscle-preserving hormone.
The key to achieving THAT result is that you have to push yourself. This isn't light-weight EASY high-rep training that accomplishes nothing. This is HARD light-weight, high-rep training that burns while you're doing it, prolongs that burn then makes you end your sets because you can't hold onto the weight any longer.
THAT is effective high-rep training for fat loss.
---

Fat-Loss Myth #5 - To Lose Fat You Have to Totally Deprive Yourself of the Foods You Love

Totally wrong. You DO have to CONTROL yourself and not let food control you, but the LAST thing you want to have in your head while you're dieting is that you'll never be able to eat the foods you love again.
Because when you starting thinking about that, that is ALL you will be thinking about.
And that is where the concept of the "cheat meal" or "free meal" comes in. When you're on a fat-loss program, you actually SHOULD have a cheat meal where you eat those foods that you LOVE to eat but are probably terrible for you :). The key is that you PLAN when you eat these foods - you don't ever let it happen by accident.
A planned cheat is light-years different than giving in to a craving and blowing your diet. A planned cheat puts YOU in control of your food intake.
And the cool thing is, when you've been on a restricted eating plan for awhile, that cheat meal will actually SPUR fat loss! I ALWAYS include cheat meals in every fat-loss program I write. You need it mentally and you benefit tremendously from it physically.
---
When it comes right down to it, knowledge is power. The more you know about effective fat-loss, the more effective your fat-loss programs will be!

Want to Learn About an Incredibly Effective Fat-Loss Program that SHATTERS These 5 Myths?

#1 - It's a diet that WORKS
#2 - It includes targeted fasting and very low-calorie eating days to accelerate fat loss
#3 - It's challenging weight training that will literally RESHAPE your body...male, female, young, old...it works on everybody!
#4 - It includes high-rep Lactic Acid Training to boost Growth Hormone and practically MELT the fat off you.
#5 - There are planned cheat meals incorporated right into the program so you always get to enjoy the foods you love!

You need Metabolic Surge - Rapid Fat Loss...
This is a 36-day program designed to force extremely fast fat loss while allowing you to keep and even GAIN muscle. There is NO better way to transform your body FAST.
http://hop.clickbank.net/myguymygir/betteru&l=400
------------------
Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.
Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://hop.clickbank.net/myguymygirl/betteru!

Lower Ab Planks...Targeted Training

---

Lower Ab Planks...Targeted Training For Tightening the Lower Abdominals

By Nick Nilsson

The Abdominal Plank is one of the most effective and simple abdominal exercises you can do.

If you're not familiar with the Plank, your basically hold your body in a stiff, horizontal position on your forearms and toes (on the floor), maintaining a straight body position for as long as possible. It's a great exercise you can do anywhere.

THIS exercise is a version of the plank where instead of holding your body in the horizontal position, using some small changes, you'll instead be holding it an angle.

This change in angle and body position shifts the tension to the lower abs and can be very effective for tightening the lower abdominal area, especially if you're looking for that sexy "V" look down through the obliques (once you get your bodyfat low enough, of course).

This exercise could also help get rid of that "pooch belly" bulge by tightening up the specific muscles that control that area of the abs...when these fibers don't have "tone" (in this case lack of tone means they relax too much, not other "tone" that just means training with light weights and getting zero results ;)...

...so as I said when these fibers don't have tone, they just let the internal organs push outward, causing that bulge, even if your bodyfat is low. This exercise can help correct that.

I've got it set up in the rails of a power rack, but you can very easily do it between two benches if you don't have a rack to work with (or a bench for your forearms and something else a few feet off the ground to hook your feet over - you'll see what I mean).

So to do this one in the rack, set your rails a few feet off the ground, then stand facing one side. Set your forearms (near the elbow) on the rail then hook your feet on the other rail. Now just hold your body in that position, keeping your body just a bit bent (not completely straight like the floor version...because your knees are lower, you need to keep some bend in your hips to keep pressure off the lower back) and stable as you can.

Keeping the hips bent is really important...if you straighten the body, you'll immediately get a lot of stress onto the lower back.

Once again, though, nice exercise for targeting the lower abdominal area and you can do it on benches or really anything else you can set your forearms and feet on. Hold the position for as long as you can, staying short of complete failure and strive to increase the hold time in your next workout.

You can do this exercise first in your abdominal routine, which I usually recommend doing after the rest of your training is completed. I wouldn't do it first in your workout, though, as it will temporarily weaken the area. Which means if you do this exercise then a set of heavy squats, your squats will suffer.

That being said, if you're doing a cardio training session, you can do it before or after cardio, since that doesn't require the same level of stabilization in the core.

And if you're interested in even MORE killer core training just like this, definitely check out my book "The Best Abdominal Exercises You've Never Heard Of" - 77 ab-blasting exercises that will take your midsection to a whole new level!
http://hop.clickbank.net/myguymygir/betteru&l=500

RECOMMENDED: to best understand how to perform and get the most out of this technique, I HIGHLY recommend checking out the pictures and video of it in action...click the following link now to see it!

http://hop.clickbank.netmyguymygir/betteru&l=1184

------------------
Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 20 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.
Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://www.fitness-ebooks.com!