From the sources I have read, the key to any healthy diet is to have a balance of Carbohydrates and Protein. You shouldn’t eat a Carb by itself – the way our bodies are designed, protein and carbs work together.

So here is the diet I am currently following:

1 Gallon of water per day

7am Breakfast – 3 egg whites & 1 yolk scrambled, 4 oz. cottage cheese, ½ c. strawberries or peaches

9:30am – 8oz. Protein Shake (1 serving Whey Protein)

10am-12pm Workout

12:30pm Lunch – Chef Salad w/ Raspberry vinaigrette dressing (2 c. Romaine Lettuce, 2 Hard-boiled

eggs, 1 slice of turkey or ham cubed, shredded cheese, carrots, tomatoes, etc.)

3:30pm Snack – Yogurt & ¼ c. nuts (Pecans, Cashews, or Almonds)

6pm Dinner – 1 serving meat (Salmon, Turkey, Chicken, Ahi Tuna), Long Grain Wild Rice, and 1 serving veggies

8pm Snack – 1 String Cheese Stick

The Beginning:

About a year ago I started with a goal to workout at the gym 3 times a week for an hour. At this time, I weighed 130lbs. which is 15lbs. heavier than my “pre-pregnancy” weight. Don’t let that number fool you…muscle weighs more than fat! It’s the body fat percentage that counts and mine was high.

6 months to make a habit:

I was told somewhere that it takes a good 6 months to make good intention into a good habit. At the 6 month marker I was making it to the gym 3 times a week on a regular basis. My workout consisted only of running on the treadmill and I had begun the “Fat Burn Marathon”. I ran about 9 miles a week. This has always been the best way for me to lose body fat. I did end up losing 17lbs. by the 10 month mark (unfortunately, along with that went most of my chest-oh well). At this point, I thought, “I’m on the right track. It’s time to add strength training.”

Cardio burns calories while you work, strength training burns calories all day long:

Where do I start? I haven’t lifted weights in over 8 years. I had no clue what to do so I went to a friend of mine who is in amazing shape. She used to compete in fitness competitions and recently tried out for American Gladiators. Anyway, she was nice enough to write up a simple 3 day workout targeting each major muscle group (Legs, Back, Biceps, Chest, Triceps, Shoulders, and Abs) to get me started. I was sore after each workout. Thank you, Marla.

New Goals for a New Me:

While this was working well, I had also begun making friends at the gym. One of which used to be a personal trainer. He knows a lot about strength training and good eating habits. He enjoys seeing people work hard and get in shape. He began working with me and 2 of the other friends I met that have the same goal to get a strong, lean body.

Because of all of our dedication, we began going to the gym 2 hours a day/5 times a week. I never thought I would be one that would spend 2 hours a day at the gym but since I began working with them, we do circuits and if one of us is not there, the program has to be adjusted. Not only do I feel a responsibility to be there but I look forward to it!

So along with the goal to go 2 hours a day/5 times a week. I am also on a 6 meal a day diet that is balanced and much healthier than the pre-packaged food I used to eat.

I will be sharing with you the meal plan and strength training program that I am currently on for one month that is supposed to produce faster results for lean, tone muscle. Will it get me closer to my Six Pack Abs? We’ll see!

I guess I’ve been talked about enough on this site. It’s about time I did some of the talking. I am Lorra, mother of 4 beautiful children and wife to a wonderful husband.

I have recently begun my own journey towards a body in good health and lean definition. For the past 8 years I have experienced 4 pregnancies (one every 2 years). I wouldn’t trade them for the world but boy did they do a number on my once young, thin, carefree body.

It’s true what Jonathan said about not having much motivation before with my body blowing up and deflating (like one of those air mattresses) during pregnancy. Although, have you ever noticed the deflating doesn’t happen quite as fast and the mattress never fits back into the package as neatly as it did before you started? So, what’s the point, right? I kept thinking, “I’m just going to get huge again.”

Ladies, I know you know what I’m talking about – the discouragement of having no choice but to gain a ton of weight in such a little amount of time only to be left with a lot of work to take it back off.

Well, as Jon said, after our 4^th child (having a 6 yr. old, 4 yr. old, 2 yr. old, and newborn) I decided it’s probably best for my family if we stop here so mommy doesn’t go INSANE. Along with that decision was a new found desire to get into really good shape. In my next post, I will share with you my journey up until now.

I’m not real big on Doctors. I mean, I really like them, but I’m not too confident in them sometimes when it comes to proper diagnosis.  I have friends and family members who have all been told one thing and then given a subscription for a pill that is supposed to help them.  I’m sure the doctors mean well, but with today’s fast paced society, and with a doctors jam packed schedule, I feel they sometimes miss a proper diagnosis and prescribing a pill is the outcome.

Two weeks ago, I had a physical.  The doctor told me I need to lower my cholesterol and fat intake.  He said, do it, get tested again in six months, and if I’m better then great, but if not, he’ll give me a pill.

That’s all fine and dandy, I wouldn’t really heed that warning except for try to eat better.  However, about 3 years ago, I was told the same thing from a different doctor.  That’s not good news.  What’s even more shocking to me is that after 3 years, I’ve apparently shown myself that I’m not willing to change in this area.

This is where Lorra comes in.  Lorra does most of the meal preparations around our home.  Occasionally, I’ll cook a very cheesy egg omlet wrapped inside a grilled tortilla and smother it with chili.  (See where it’s coming from). Or sometimes I’ll cook some burgers on the grill outside.  But for the most part, Lorra takes care of us throughout each week.

Lorra has been very consistent in her workouts in the gym.  She has made some friends there and is on a workout schedule.  She’s even bringing home Muscle Milk and got us some other supplements.  She’s living the life that I’ve been wanting to live for so long now, yet, I’m not taking the time to do it myself.  I’m excited that she has kicked in with a spark on this.  She has had four children and even though she’s always look great to me after having each child, she is now looking even more fantastic.  What’s important here is that she is feeling fantastic.  We knew we were going to have more children and in Lorra’s mind, she was always fighting the battle of a changing body due to pregnancies.  It was difficult for her to get excited about working out because her body was always so far out of balance.  Lorra has decided that we are stopping here with our 4th child – and I’m following her lead.

Back to the topic…

Not only has Lorra developed a great workout routine, she has also been studying nutrition.  Now we’re eating healthier.  With the news from my second doctor about lowering my cholesterol and fat intake, I’m confident in getting the added support from my wife that I can change my diet to hopefully get me off the "pill" radar.

In addition… I’m happy to introduce Lorra to you.  She has taken interest in this site and will be sharing her ideas with us now too.

My first intentions for this site included my goal of obtaining the Six Pack Abs.  I told myself that if I were able to see my Six Pack Abs again, then my body would be in the best physical shape I’ve seen in years.  My reasoning is that I’ll be strengthening my core and we all know that a strong core means better physical health.

The other day, I was talking to a friend of mine who owns a karate gym in Scottsdale Arizona.  He teaches classes himself so he is in real good physical shape. We were discussing goals when he stated to me that his goal is to do 50 push ups within 4 minutes. He says he feels he will be at his optimum physical strength when he achieves this goal.

At first, my mind was thinking that would be an easy task, especially for a guy who teaches karate.  He informed me that he hasn’t obtained that goal yet, but is working diligently to get there.  I started thinking more about this and realize that 50 push ups in 4 minutes is extremely difficult to accomplish.  I’m not sure I could even to 25 push ups in 4 minutes. 

I don’t know anyone who can accomplish this task.  Are you someone who can?  If so, leave a comment here to let us know.

Six Pack Abs is the goal.  But where are they?  I don’t have them yet.  Actually, I do!  But where?  I can tell you where.  My Six Pack Abs are hiding underneath the extra ice cream and chocolates I’ve been putting away.  I have a serious weakness for things like sweets. 

THE BALANCE …

… is off right now. I’m doing well at other areas of my life, but keeping that routine of exercising often, well… not so well.

My wife, however, is doing extremely well.  She is defining her Six pack.  She has been faithfully going to the gym about 4 – 5 times per week.  She is eating better also.  What’s changed?

Here are a few things that I can identify:

1. Determination – she is determined to reach her goals.  This determination is giving her motivation.  It must be the most important factor in keeping her going.  However, I think there is another factor that works very well.

2. Workout Buddies – my wife has found some friends at the gym. Together, they’ve developed a workout plan.  They see eachother everytime they go.  Truly, together, they are doing more than they can do alone.

3. Trainer – another factor in my wife’s successes, is that she has found somebody that is taking the time to help her set goals and develop eating and exercise plans to obtain those goals.

One thing for sure… my wife is on a speeding bullet, racing to the finish line.  She’s achieving her goals much faster and better than I am.  I’m ok with this right now, obviously.  One of the reasons is because I’m off balance, paying more attention and dedication to a different area of my life.  The key is to MAKE TIME. 

Coming next, I’ll post some stomach exercises that my wife has recently obtained and is implementing now.

Busy women want to know where to find good six pack ab workouts.  I know this because my wife is a busy woman. She is also doing ALOT better than me right now with her workout routine.  This article is dedicated to all you women out there who are working on developing your own sexy six pack abs. 

For women it’s much harder to get a six pack that shows definition like a man’s abs and most women like my wife want the slim definition but not the rocky washboard six pack that a man likes to sport. 

You may not know this but you probably already have a six pack.  The problem is the layer of fat that covers it.  The key is getting rid of this layer of fat.  But how does one do this?  How does a woman achieve this?  By doing abdominal workouts on a daily basis?  This is not recommended and can in fact, work negatively against your six pack goals.

The best way to removing the fat, while revealing your six pack is done through a combination of dieting and exercising properly.

For a woman to show her six pack comfortably, she will need to work her body fat below 14%.  For a man, (since he wants the ripped, washboard stomach) he will need to work his body fat down to below 5%.  So, the first thing you’ll want to do is eat a healthier diet in order to get your six pack showing.

After you get your body fat where you need it to be, here are six proven workouts that will further define your rock hard abdominal:

Upper Abs

Basic Crunch
Lie on your back with your knees raised and bent keeping your feet flat. Place your hands by your head in a comfortable position. Bring your shoulders forward, lifting your upper body off the floor, moving forward. Contract your abs for one to two seconds, then lower your shoulders back to the starting position.

Crunch w/Knees Up
Lie on your back with your knees bent and feet flat. Place your hands by your ears. Curl your shoulders forward, contract your abs for a second or two and then lower your shoulders back to the starting position.

Lower Abs

Leg Raises: Progressive
Lie on your back with your hands behind your head.  Slowly lift your legs to about five to ten inches from the floor and hold for about 15 seconds. Now move your legs up another five inches and hold for another 15 seconds. Now move to a 45 degree angle and hold for same.  Bring legs back down to floor.

Knee Raises
Lie on your back, hand under your buttocks with your palms down. Press the small part of your back against the floor. Keep your head up (chin to chest) and shoulder blades off the floor.  With your legs straight out, knees slightly bent, and your heels on the floor, use your lower abdominal muscles to bring your knees up to your chest. While keeping a slight bend in your knees, lower your legs. Repeat.

Obliques (Love Handles)

Source: ShapeFit

Side Leg Raises
Lie on your right side on the floor on a mat and keep your left leg over your right, placing your right hand in a comfortable spot and your left hand behind your head. Bring your torso and left leg toward each other as you pull with your obliques. Squeeze for a one-count and return to the starting position.

Side Crunches
Lie flat on your back on a mat with your knees bent and your feet flat on the floor. Place your right hand over your right ear. Crunch your midsection up and across, trying to touch your right elbow to your left knee. Concentrate on contracting your midsection throughout the movement. Slowly return to the starting position and repeat.

So, I’m not doing very well in the working out area of my life.  The six pack abs are coming slowly.  I haven’t really spoiled myself by eating double portions this week either.

I finished watching LOST last night. Speaking of LOST, are you? Like me?  Desmond finally found Penelope, but things just got weirder in last night’s episode.  Sometimes I’d rather wait until the full season DVD comes out so I can get some closure, but I don’t have the patience to wait, so I punish myself through weekly withdrawals while waiting for the next episode.

Ok, to the point.  So, we finished LOST and I went to my Now Playing Menu on our TiVo box.  I had forgotten that I had scheduled some downloads and hadn’t really been back to watch TV for about a week.  Our little TiVo guy has been getting busy with the workout plan.  He got me some workouts to watch from ExerciseTV. 

I couldn’t believe my eyes.  The first episode – ExerciseTV Six Pack Abs – Quick Abdominal Ball Workout.  I had to check this out.  The video features full workouts that can be done in our home.  I’ve never been one to really watch workout videos and join along, but some of these routines are actually pretty motivating.  The Abdominal Ball episode makes use of the stability ball.  Since we have one of those lying around somewhere in our home, I guess I now have no excuse. It’s time to get to work.

Never would I have thought that my TiVo was going to provide me with so much more than the convenience of watching my favorite shows at my chosen times.  Now, I’m left with the subtle urgings from this little guy to get my gut off the couch and onto the floor for some six pack designing as the TiVo guy says to me, "No Donut!".

“If you want to know how to get six pack abs, ask Arnold Schwarzenegger, don’t ask Al Bundy!”

I was once enlightened by a statement like this that was given to me from a good friend years ago. And so this statement remains true today. If you want to really accomplish getting those six pack abs, ask someone who has them and has been helping others to get them.

In my research for developing a weight loss fitness plan, I’ve recently come across Michael Geary – Author of “ The Truth About Six Pack Abs“.
Michael is the owner of TruthAboutAbs.com & Busy Man Fitness .com. His book is currently the #1 ranked Abdominals ebook in the world (as ranked by clickbank.com) with 10’s of thousands of customers in over 100 countries.

In his Bio, he states he is a “Platinum Expert Fitness Author by ezinearticles.com, and have had dozens of fitness articles published on over 1,000 fitness websites around the world. I’ve also been selected as a contributing author to the popular Muscle & Fitness Magazine.”

These are credentials I’m looking for in finding someone who can help me reach my goals of having six pack abs. He’s been in the game for quite some time and has alot of experience.

Mike’s program isn’t laced with non productive workout routines. He downplays taking pills. The secret to successful washboard stomachs is eating the right foods and exercising correctly. There is no magical formula. This is what I like best about Mike’s program. He approaches it with the truth – Work smart, eat right, and the results will come.

In his offer, he gives alot of extras too. Some which include Stability Ball exercises focused on abs and the core area, and Stair excercises. Both of which we have in our home.

If you’re serious about getting six pack abs, this is the program to get into. In my constant research into the fitness field, I know Mike knows his stuff. His information coincides with what I’ve been learning all along.

So the other day I was chatting with my Dad and he gave me the secret to losing weight. Unfortunately, he had been ill with the flu for a few days but he was feeling better by the time we were chatting.

The conversation went something like this:

Dad: Hey, one more thing, I have lost 6-7 pounds, found the secret to losing weight. Know what it is?
Me: No. Do tell.
Dad: Stop eating.
Me: Ha ha. Good one. True.
Dad: Of course we can’t do that forever. But I am now eating no more than a handful at an eating session and only one or two times per day.
Me: Good Job. I believe you’re on to the right formula.
Dad: I know you fast once a month. Try cutting down on the volume. Eat what you want, but very little. Walk away from the food in about 5 – 10 minutes. You’ll feel fine, hunger will go away. Try this, it will work, and you’ll lose weight guaranteed.

And there you have it. You now know the secret to losing weight. Who says Dad’s don’t know anything? My Dad does!

Actually, there is some truth to our conversation. I had a routine doctor visit about 2.5 years ago. The doctor said I have high cholesterol. His advice for me was to take some pills. I declined. “You need to become a grazer then”. He went on to explain precisely the conversation that my Dad and I just had. He told me to eat 5-6 times a day but very little in each session.

After giving this some thought, I realized that most of my excess weight has come as a result of eating double portions at each meal. I noticed that I’m always going for “2nds”.

My goal for this week is to cut back on my meal portion and not eat 2nds. This is a simple goal, but I’ll report back to make sure I’m keeping the commitment.