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Stronger Than Cancer

Stronger Than Cancer

Prevention As A Cure

What is Cancer? What are the Signs and Symptoms? Am I at Risk for getting Cancer? And how can I prevent it? These are some very common and important questions to ask about this terrible disease known as Cancer. This article will tell all and even teach you about using prevention as a cure for cancer! 

Plus, join the fight, and help cancer victims when you buy a shirt today!

Stronger Than Cancer Awareness Ribbon Pink

Table Of Contents:

Introduction

First, I want to begin by stating that, to date, there has not yet been found a cure for cancer. Cancer is a disease that the best doctors and scientists in the world are still trying to truly understand; to better help care for those with it.

This article is not meant to give false hope that a new discovery has been found. Or to argue against qualified medical professionals on how to treat cancer of any kind.

This is merely a helpful guide, for both those with and without cancer, to better understand how to decrease its negative effects. And how to prevent it from ever occurring to you.

With that being said, let’s begin…


What is Cancer?

Cancer is a disease where your body’s affected cells grow rapidly, randomly, and without control; blocking normal cell growth. This continuous growth forms into what is known as a tumor, or group of continuously growing cells. These cells can break off of the tumor and spread to other areas of the body, adding to the damage created by this unforgiving disease.

Tumors are also dangerous because they affect the cells around them, and start to modify the functions within the body’s systems to where the systems can no longer do their job properly. And if the cells within a system cannot perform their job, then the system breaks down and that body part no longer functions.

Imagine if that was your lungs, bones, or digestive system (colon). If any of those systems no longer function properly, then we will soon be brought to the harsh reality of cancer. 

We Are All Born With Cancer

Cancer Cells

The truth is, we all already have cancer.

We are all born with cancerous cells within our bodies. If we did not, we would not be alive. Cancer is just a continuous growth of cells that can get out of control if triggered. That is why we see cancer occur at all stages of life. Even in children.

We all have cancer cells. Though many of us will live a long healthy life without ever experiencing its devastation at work.

Why is simply unknown. But we can speculate that it is due to the cancerous cells being triggered by a combination of unhealthy living, heredity, and old age. And the more triggers you send to your cells, the more likely you are to start having them grow rapidly.

If un-triggered, then you will likely never get a tumor. So the best way to prevent cancer is through healthy living. 


Signs and Symptoms of Cancer

Before continuing, here are some common signs and symptoms that may help you determine if someone has cancer. 

  • Unexpected Weight Loss
  • Prolonged Fever
  • Fatigue – felt often
  • Pains – that are reoccurring or in specific common cancer sites
  • Skin Changes
  • Change in Bowel Habits or Bladder Function
  • Sores that Don’t Heal
  • Lumps or Thickening of Skin
  • Prolonged Illness

Reference: *Cancer Basics 2019 http://www.cancer.org/cancer/cancer-basics/signs-and-symptoms-of-cancer.html

Often times, many of these signs and symptoms need to be felt to indicate the possibility of increased cancer activity. However, there is no guarantee.

So, if you are ever concerned that you may have cancer it is imperative that you see your doctor right away and thoroughly explain your reasons for speculation. 

For more information on Cancer signs and symptoms go to: http://www.cancer.org/cancer/


Cancer Risk

The risk of getting cancer among US citizens is relatively high, but there is still hopeful news.

In the US, the risk of getting cancer for males is 42% and 37.5% for females.

Of those with cancer, 86% are over the age of 50. And of those with cancer, ~70% survive and are able to live complete lives.

Also, it is estimated that 1.7 million people in the US will get cancer in 2019 (Cancer Basics 2019). And though these numbers can be scary, they can also be improved.

This is because the best treatment for cancer is PREVENTION through living a HEALTHY LIFESTYLE.

Do our complete Risk Assessment >>


Cancer Prevention

Prevention is the best treatment for cancer. And healthy living is the best way to prevent cancer and other illnesses.

Cancer Prevention Tips

Again, we are all born with cancerous cells within our body. And the more triggers, or “bad habits”, we give these cancerous cells, the more likely they are to become destructive.

So by avoiding a number of bad habits, we can greatly decrease our chances of ever triggering these cancer cells from growing out of control.

Here are some ways to prevent “triggering” cancer:

These are some basic ways found to help prevent cancer as well as many other forms of illness; including diabetes, internal organ failures, or common sicknesses.

Of course though, to be healthy enough to prevent illnesses you must have a combination of exercise, a good diet, and the avoidance of “bad habits” such as those listed above. 

Maintaining a Healthy Body

We know that we need to be healthy, but how do we know if we are healthy or not? The answer to that question varies because it is very individualistic.

“Healthy” is an opinioned term. This means that something may seem “healthy” to one individual and “unhealthy” to another. But the official definition is unclear.

However, a health assessment can be very beneficial in determining your risk level. And give you valuable insight into cancer prevention.

Take Your Health Assessment >>

Next, here are some physical guidelines that can help you better determine if you have a “healthy” amount of exercise and body composition to help prevent cancer:

Weekly Exercise Minimums

Breast Cancer Awareness Run

Below is a chart stating the minimum amount of weekly exercise you need to do in order to maintain a healthy body and prevent cancer. But realize that these are only minimums. And if you truly want to be healthy, you should do at least twice as much exercise, if not more. 

Intensity

% VO2 Max

Minutes / Day

Days / Week

Moderate 40-60% 30 min. ≥ 5

or

Vigorous 60-85% 20 min. ≥ 3

or

A Combination of these 2 Intensities

Reference: Williams, L., Wilkins. (2019). ACSM’s Guidelines for Exercise Testing and Prescription. American College of Sports Medicine. Tenth Edition. [Text]

Note: These are the weekly physical activity minimums as stated by the American College of Sports Medicine for an individual to obtain the physiological benefits of exercise required to not be considered sedentary, or without exercise.

Start Exercising! >>

Exercise Intensity

First of all, I know that most people do not know their VO2 Max. Also known as, the maximum amount of oxygen your body can use at one time during exercise. So let me simplify it for you.

Moderate-intensity is a pace that you can maintain for an extended period of time. And is intense enough that you cannot maintain a conversation during the activity. Think of it as between a 4-6 difficulty on a 1-10 scale. 10 being the hardest thing you have ever done and 1 being just above rest, such as standing.

Vigorous-intensity is a near-maximal intensity where you are working at a rate in which you may need to stop and do multiple bouts within the given time. Usually, this exercise lasts only 3-7 minutes per bout and is between a 6-8.5 on a scale of 1-10. 

Why Do We Care?

Now, why do we care about VO2 Max and meeting the exercise minimums, suggested by ACSM? We care because it has been shown that an increase in VO2 Max, also suggesting an increase in heart efficiency, decreases the rate of all-cause mortality.

This means that the more efficient you are at exercising, the better chance you have to avoid all causes of death by cardiac (heart) instances, illness, and disease.

This, of course, does not guarantee that you will not have something like a heart attack or cancer occur. But it greatly decreases your chances.

ACSM Body Composition Guidelines

Diet and Exercise Made Simple

Another way to decrease your all-cause mortality and prevent illnesses, such as cancer, is through maintaining healthy body composition. This is what the ACSM gives as basic guidelines for body composition:

Calculating BMI

BMI, or Body Mass Index, is a measurement of body mass density. This measurement is the leading standard for determining the risk level for all-cause mortality.  Or the likelihood of death from a heart-related incident (heart attack, heart disease, etc.) or illness (cancer, life-threatening diseases, etc.).

BMI = Bodyweight (kg) / Height² (m)

Or

BMI = [ Bodyweight (lbs) / 2.204 (kg) ] / [ Height (inches) X 0.0254 ]² 

Weight (kg) = Bodyweight (lbs) / 2.204

1 kg = 2.204 lbs

Height (m) = Height (inches) x (0.0254)

1 inch = 0.0254 cm

Body Mass Index (BMI) Risk Level and Classification

BMI

Risk Level

Classification

<18.5

Increased Risk Underweight

18.6-24.9

Normal Risk Optimal
25-29.9 Increased Risk

Overweight

30-34.9 High Risk

Obese – Class 1

35-39.9

Very High Risk

Obese – Class 2

≥40 Extreme Risk

Obese – Class 3

*Risk Level is greatly increased when paired with a large waist circumference.

Reference: Williams, L., Wilkins. (2019). ACSM’s Guidelines for Exercise Testing and Prescription. American College of Sports Medicine. Tenth Edition. [Text]

Waist Circumference

Your waist circumference is a measurement around the largest area of your stomach, or just below the navel.

While standing with feet together, arms at sides and feet relaxed, take a horizontal (level) measurement around the narrowest part of the torso between the umbilicus (belly button) and xiphoid process (base tip of the sternum).

Waist Circumference Risk Level

Men

Women

Risk Level

<80cm / <31.5 in.

<70cm / <28.5in. Very Low

80-99cm / 31.5-39in.

70-89cm / 28.5-35in.

Low

100-120com / 39.5-47in. 90-110cm / 35.5-43in.

High

>120com / >47in. >110cm / >43.5in.

Very High

*Risk level is greatly increased when paired with an obese BMI measurement (≥30).

Referenced by: Williams, L., Wilkins. (2019). ACSM’s Guidelines for Exercise Testing and Prescription. American College of Sports Medicine. Tenth Edition. [Text]

Muscle vs. Fat Tissue

By improving your body composition, you are much more likely to live a longer, healthier, cancer-free life. As you will place less stress on your body’s systems, allowing them to function better.

However, both your BMI and your Waist Circumference present the same health risk; whether your mass is made mostly of fat or muscle tissue. In fact, the stress on the heart may even be greater in those with more muscle.

This is because muscle tissue has blood vessels and must be maintained. While fat is simply stored, with little maintenance. And muscle puts increased stress on the heart to function at a higher rate at all times.

So it doesn’t matter if you are made mostly of rock-solid muscle or fat. The same risk applies because it is based on your heart. Not based on your tissue. 

Helpful Weight Management Articles:

6 Pack Abs for womenJACKED – How To Build Muscle >>

SHREDDED – How To Get Lean >>

RIPPED – How To Get 6-Pack Abs >>

Fat Loss Forever >>


The Bottom Line For Cancer Prevention

A lot is still unknown about Cancer. Except that we are all born with the potential for it to occur.

This is why we see children with cancer even though they have done nothing to trigger these uncontrolled growth responses. We simply do not know why they occur. And they can happen to anybody.

Even the most elite athletes can obtain cancer, such as Lance Armstrong. He was a world-class athlete and had multiple battles with cancer. But he survived them all. And he is a great example that cancer can be overcome.

Yet, the best treatment for cancer is still prevention.

And many people can prevent cancer, along with other illnesses, just by simply taking care of their body’s. If you live a lifestyle where you do not care for your body, then you cannot expect it to be able to protect you when you need it most.

However, just by taking a little time to exercise, eat clean, and avoid bad habits, you can greatly decrease your chances of ever getting a life-threatening illness. Then you can feel better and be there for the people and things that you love.

Take Action

So I suggest that you choose to challenge yourself. To make a better life for yourself, and those around you by taking action. And fight back against cancer, by preventing it all together!

I know it is not always easy and many of us already do way too much. But we have to put ourselves first sometimes to better be able to help others.

And that can be as simple as just being there for them in the future. And not placing the stress of possibly preventable illnesses on them.

So take action and be different today. Because tomorrow may be too late.

Take Action! >>

I wish you the best of luck at preventing cancer. And remember to keep getting stronger my friends! Stay Stronger Than Cancer! 

More Articles >>


References

Cancer Basics. (2019). Retrieved from

http://www.cancer.org/cancer/cancer-basics/signs-and-symptoms-of-cancer.html

Wilkins. Williams, L. (2019). ACSM’s Guidelines For Exercise Testing and Prescription. American College of Sports Medicine. Tenth Edition. [text] 

www.acsm.org

Stronger In Minutes | Home Bodyweight Workout Routine

Stronger In Minutes

We all want to get strong, lean, and fit. But we don’t all have the time we need to go to the gym or run around doing cardio classes. Well, now you don’t have too! Stronger In Minutes is the perfect every day home bodyweight workout routine for beginners to get fitter, leaner, and stronger in just minutes a day!

A Workout anywhere, anytime! Just set a timer and go to work at your own pace!

All you need to get started is:


A Home Bodyweight Workout Routine for Beginners

You need something fast, that fits your schedule and does not take away from other parts of your day.

One of the greatest difficulties with exercise for most people is time and equipment. Many of us have long, hard days, full of work, caring for your family, and our beloved T.V. shows that leave little time for any extra activity.

The last thing we are thinking of on these days is our health and doing exercise. Some of you may be progressive and take the occasional walk or staircase climb, but we should know by now that that does not actually create any needed changes to your health.

You need something fast, that fits your schedule and does not take away from other parts of your day. Well, as our Motto says, “If you can Change Your World, you can Change The World”, and we are here to start changing yours.

So, that is why we made this home bodyweight workout routine for beginners. To help fit fitness into your life, making fitness a lifestyle for you and your family!

All you need is some floor space, a timer, and the Daily 30 Bodyweight Strength Training Guide to guide you!

Try it today and you will feel great, guaranteed! 


The Daily 30 Bodyweight Exercise Routine

The Daily 30 Bodyweight Exercise Routine has already helped thousands of men, women, children, and teens just like you:

  • Get Stronger
  • Lose Body Fat
  • Improve Mobility
  • Recover Faster
  • Increase Muscular Fitness
  • Decrease Muscle and Joint Pain—Naturally
  • and so much more!

Take our 30 Day Challenge to find out for yourself!

The Daily 30 Bodyweight Exercise Routine is a simple, fast and effective Bodyweight Exercise Routine that combines only the most effective Bodyweight Strength Training Exercises into an easy-to-follow Full Body Workout!

The best part is, anyone can do it; children, teens, men, women, and even seniors! You can do it with your family, while you’re watching kids, during your favorite T.V. shows, or throughout the day as a short break from stressful work.

This makes it the perfect home bodyweight workout routine for beginners that want to get strong, lean and fit—fast! Do it anywhere, anytime! And it only takes a few minutes every day!

Learn more about the Daily 30 Bodyweight Exercise Routine! >>

The Daily 30 Bodyweight Exercises

One round of the Daily 30 Bodyweight Exercise Routine consists of the following 3 exercises performed for 10 repetitions each.

Standard Version:

  1. Paleo Squat
  2. Push-Up
  3. Prone Cobra

*You can always add more Bodyweight Exercises. However, never skip over or vary from these 3 base movements.

Modified Version:

  1. Assisted Paleo Squat
  2. Decline Push-Ups
  3. Standing Prone Cobra

This modified version is for those that are injured or unable to perform the standard version due to other limitations. 

Get the FREE Daily 30 Bodyweight Strength Training Program! >>


The Stronger In Minutes Workout

Finally!!! You can start getting stronger anywhere, anytime in just a few short minutes!

This is a home bodyweight workout routine that you can do anywhere, anytime, and at your own intensity. It can easily fit into your life and will help you get stronger, leaner, and fitter!

Simply evaluate how much time you have and use every minute of it to improve your health! If you have 5, 10, 15, 20, or even 30 minutes, then set a timer and do as many rounds of the Daily 30 Bodyweight Exercise Routine as you can.

Try to do a minimum of 1 round per minute, resting only as needed. If you need more rest, then catch your breath and keep going. If you can handle the intensity, then push your self to go faster and do even more with less rest.

The key is you have to push yourself. The more you put in the more you will get out. So, work hard and always strive for progress!

This home bodyweight workout routine should be done 3-6 days per week. Try to do a minimum of 50 minutes of total work every week.

Bodyweight Workout Details

What makes this bodyweight workout routine so effective is its simplicity. You are only doing the most effective and basic bodyweight exercises that are bodies are designed to do every single day. Nothing fancy or too hard for beginners. Just what works!

Also, as you switch between upper and lower body exercises your heart will have to work extra hard to circulate the blood to these peripheral areas, adding to your metabolic demands. This will help to improve your heart function, blood flow, and cardiovascular conditioning with minimal work.

Scale the intensity of the exercises as needed to complete each with proper form. If your strength is holding you back from continuing the workout you may also hold a low squat position or the top push-up position for a count of 10 to continue the workout.

Get Started Today!

This is a very simple and easy home bodyweight workout that will help you get strong, fit, and lean all at once! Plus, you will gain physical and mental strength while relieving any built-up stress.

Again, all you need to get started is:

Then you’re all set! So go get the guide and set that timer today! 


For more No Equipment Home Bodyweight Workout Routines check out: 

No-Gym Workout Methods to Get in Peak Shape

Yoga for Athletes: 4 Ways to Advance Your Practice

Yoga for Athletes

4 Ways to Advance Your Practice

No matter what type of athlete you are, yoga can improve your performance. Yoga builds strength, flexibility, and balance to keep your body in peak condition and prevent injury.

However, like other workouts, your yoga practice can plateau. If your yoga flow has started to feel like you’re just going through the motions, why not introduce new challenges into your yoga practice? These are four tips, tools, and tech you can use to keep things interesting on the mat.

This is a guest article by Jason Lewis from StrongWell.org!

Get our FREE Daily 30 Bodyweight Strength Training Guide! >>


1 – Set Goals for Yourself

Yoga might not be your primary athletic pursuit, but progressing in yoga requires setting goals and tracking results just like your cardio and strength training does. If logging workouts in a notebook is a little too old-school for you, download an app to set weekly and monthly goals for yourself. You can use a Best Fitness App, or a yoga-specific app with progress-tracking features, like Pocket Yoga. Or even a general fitness tracking app like Fitness Buddy or MyFitnessPal.

If you’re sporting an outdated phone that doesn’t support the latest apps, use this as the push you need to finally upgrade. Don’t worry, you don’t have to go broke just to replace your smartphone; even the iPhone XS is only $41.66 a month through a provider like Verizon. Android users also have options at all budget levels, and it only takes a little research to find the right one.

2 – Find a Teacher You Click With

Most people tend to stick with the same few routines when practicing yoga at home. Searching for videos is tedious, and once you find an instructor and flow that you like, it’s easier to return to an old favorite than sift through the countless options online.

Taking a yoga class can be just what you need to push your practice to the next level. In class, there’s no fast-forwarding through sequences or turning the video off early. And with an instructor to mix things up each time, you’re forced to stay alert in order to keep pace.

You’ll get more out of a yoga class if you find an instructor you enjoy learning from. Look for instructors who teach your preferred yoga style, whether that’s Vinyasa, Bikram, Ashtanga, or another yoga variant, then test out different classes until you find a teacher who makes you feel comfortable yet motivated in your yoga practice.

3 – Incorporate Mini-Sessions Into Your Practice

If you struggle to find the motivation for full-length yoga practice, give yourself permission to practice for as little as seven minutes at a time. You might not get the same physical workout you’d get from a 60-minute flow, but short sessions are a great centering activity. Incorporate seven-minute flows into your morning and bedtime routines, squeeze a session into breaks at work, or intersperse high-intensity workouts with yoga stretches to prevent stiff muscles.

4 – Attend a Yoga Workshop

Is there one yoga skill that keeps tripping you up? If something is holding your yoga practice back, a yoga workshop is a great chance to overcome it. Workshops let yogis dive deep into one particular skill or pose, and with more opportunity for one-on-one work, you can get the expert advice you need to step up your practice.

Yoga workshops might focus on mastering an advanced pose, learning yogic breathing styles, improving alignment and posture, overcoming an injury, or another topic. Ask your instructor if you’re not sure where to find yoga workshops near you.

There’s no one right way to practice yoga. Maybe you practice yoga as a “rest day” activity, or perhaps yoga is a core part of your fitness routine. No matter how you approach yoga, you should always strive to grow in your practice.

See all of our Mobility Stretching Exercises! >>

RIPPED Six Pack Abs

RIPPED

How to Get Six Pack Abs—Fast!

Of course, we all want to build a pair of sexy six-pack abs. The problem is, that it is not easy! It takes hard work, dedication and time. But if you can stay focused, then you, just like anyone else, can get ripped! You just have to lose that belly fat and get those ab muscles bulging! This article will teach you how to do it best! Then you can get those ab muscles bulging in time to show off your summer beach body!

First: Get our FREE Bodyweight Strength Training Guide! >>

Ripped six pack abs

We all want those nice-looking, six-pack abs that everyone stares at. However, few people know how to get them. There are just too many ab myths around to sort through for people to really the truth of how to get a nice pair of abdominals.

Some people say it’s all diet, while others say diet doesn’t matter. And too many people believe that if you just do a bunch of abdominal exercises you will get those abs popping. While others say you don’t need to train them at all.

A lot of people also believe it is all about genetics, and how fit your parents were.

So with all these beliefs, which one is it? How do we get those nice looking six-pack abs? How do we get ripped?

The truth is, most of those beliefs are true. However, doing only one of those things will not give you those nice looking six-pack abs we all want. It takes a lot of things added together to get yourself a pair of ripped abdominals that really show. 

It takes a lot of things added together to get yourself a pair of abdominals that really show.


Ab Workout for Women

Exercise for Six Pack Abs

First and foremost, many people believe that weight loss is 70% diet and 30% exercise. This is absolutely NOT TRUE.

How can it be? Diet only adds in calories while exercise takes away calories. Plus, exercise gives you long-lasting benefits, including metabolic effects that can continue burning off calories long after your workout ends. Read more on this here! >>

Therefore, the main piece to any weight loss, or transformation plan MUST BE EXERCISE.

With that said, you need to exercise at least 5 days per week, if not every day. And remember, walking is NOT exercise!

By exercising often, especially on a daily basis, you are constantly burning off calories and gaining the muscular benefits of exercise. And, when training that frequently (5+ days per week), you should do moderate-intensity exercise.

Moderate Intensity Exercise

The minimum amount you need to do is 30-60 minutes of moderate-intensity exercise daily. Also, make sure to keep your heart rate up to where it is difficult to breathe the entire time. Examples are running, cycling or a circuit at the gym with minimal rest periods.

You can also do bodyweight exercises or any other form of exercise that keeps you moving the whole time. But focus on keeping your heart rate up.

Try this Bodyweight Circuit Routine! >>

High-Intensity Interval Training

High-Intensity Interval Training burns the most belly fat the fastest!

If you have a lot of belly fat to remove in order to see your developed abdominals, you should consider doing high-intensity interval training (HIIT) 2-3 days per week.

High-intensity training done 2-3 days per week, in the form of sprinting, burns the most belly fat the fastest. And, therefore, is the fastest way to get RIPPED six-pack abs! The problem is, most people are unwilling to put in that kind of work.

It is best to do sprints, but you can also do other forms of high-intensity cardio training such as cycling or jump roping. But, with any exercise you do, it MUST BE INTENSE.

An example is sprinting for 20-30 seconds, then resting for up to a minute. You can also do shorter and longer rest periods, but a 1:2 work to rest ratio works well with high-intensity exercise.

Again, this should only be done 2-3 days per week. And it replaces your moderate-intensity exercise for that day.

However you choose to do your daily exercise, just remember that it is the main piece to any weight loss, transformation or six-pack abs plan. However, there is still more to it.

Diet for RIPPED Six Pack Abs

You simply cannot eat your way to a six pack.

The next important piece to getting ripped is diet. Your diet is important and plays a major role in fat loss. But, it is not the main piece.

You cannot eat your way to a 6-pack from a high body fat state, without the use of exercise. Again, diet can only add in calories, it does not take them away.

Also, there is nothing magic about your diet that is going to suddenly make you lose fat or weight. It is as simple as calories in, versus calories out. If you eat more calories than you lose from exercise, you will gain weight. If you eat fewer calories than you use daily, you will lose weight.

However, when you lose this weight, you are more likely to lose muscle than fat. That is unless you give your body a reason to maintain the muscle mass you have.

This is because muscle is hard for your body to maintain. So your body tries to get rid of any extra muscle mass that is not important for survival. That is why it is important to do some amount of strength training, or resistance exercise, while on your diet. This will give your body a reason to maintain muscle mass and just burn off fat.

Strength Training for Six Pack Abs

The strength training you do does not need to be highly intense. And can be done as part of your training circuit at the gym.

If you choose to do that, do 10-15 repetitions per exercise on compound (multi-joint) exercises that use multiple muscle groups, for the greatest results. Things like squats, deadlifts, and presses.

Strength training should be utilized 3-6 days per week and be added to your other exercise activities; which are done afterward.

Create Your Own Workout! >>

Strength Training Programs! >>

More on Diet

Also, our diet should not consist of high-density foods with a lot of calories. For example, ice cream, cheesecake or other high-calorie desserts.

Also, avoid added sugars, because these change your hormones to where you will end up retaining, if not gaining, more body fat.

You can have some treats, but limit yourself to one day per week that you have something very sugary.

Also, avoid drinking your calories in things such as juices or alcohol. These add up calories quickly.

Try to eat a good combination of healthy, nutrient-dense foods, such as meat (white and dark), fruit, and vegetables.

Also, try not to overindulge in too many fruits or nuts all day, as those add up calories quickly as well.

Eat a wide variety of healthy foods, and just keep track of your overall caloric intake.

Review our Diet and Nutrition Principles! >>

More on Diet and How To Cut Calories. >>

Bodybuilding Six Pack Abs for men

Six Pack Genetics

A third and smaller piece to the puzzle is Genetics. Diet and exercise are the main pieces that take up most of the efforts. But you also need to think of other factors.

Genetics is an important factor. Some people are more predisposed to have less muscle growth and more abdominal fat. While, some people have very clean cut looking abs, almost naturally while others may not ever see them.

The genetics we have effect our metabolism to some degree and also shape how our abs look. So genetics is mentionable as a factor.

How To Train Your Abs

Train your abs for size, not endurance!

Also, you should train your abdominals for hypertrophy (size), if you want them to stick out more. If you train them for endurance, you are more likely to make them shrink than stand out.

They need to be built, not just worked!

Even through layers of fat, large abdominal muscles can give you some base look of a six-pack. So train your abdominals. Not so much with high repetitions like a cardio session, but more like other muscle groups; such as the biceps.

Do 3-4 sets of 10-15 repetitions of abdominal exercises that are difficult for you, 3-4 days per week.

It’s best to do weighted exercises such as weighted crunches or hanging leg raises. See more six-pack abs exercises and their descriptions here >> Ab and Core Exercises

Get our FREE Bodyweight Strength Training Guide! >>

Sleep More to get RIPPED

Sleep is very important for not only recovery from exercise, but also to regulate your hormones and rid you of unnecessary stress.

The final extra piece that needs to be mentioned is sleep.

Sleep is very important for not only recovery from exercise, but also to regulate your hormones and rid you of unnecessary stress. Stress leads to increased abdominal fat. And sleep alone can help greatly in decreasing your stress levels.

So make sure you are getting an absolute minimum of 7 hours of sleep daily. However, 8-9 hours per day is best.

How much Sleep do you actually need? >>


6 Pack Abs for women

Final Notes

Of course, there are many other small factors that can be added into your ripped six-pack plan, but these are the main ones:

  1. Exercise
  2. Diet
  3. Genetics
  4. Sleep

So there you have it! Your very own guide on how to obtain those sought after ripped six-pack abs. Now all you have to do is apply it!

You have to choose to go out and exercise on a daily basis. You have to choose to make a change in your diet and eat only what will help you reach your goals. Then you have to choose to put all the pieces together, such as getting to sleep on time every day. And you have to choose to go after the goals you set and achieve them.

Just remember, to work towards your goals every day, and you will soon reach the mountain top. Then be ready to look for the next one! Now, go change your world!

Keep getting stronger my friends!

Get our FREE Bodyweight Strength Training Guide! >>

Read more articles from the Strength Blog! >>

Related Articles:

6 Steps to Fat Loss Forever! >>

JACKED – How to get BIG and Strong! >>

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Fat Loss Forever

6 Steps To Fat Loss Forever

Losing fat is hard when you don’t know what you are doing. Luckily, these simple 6 Steps To Fat Loss Forever, make it easy to lose weight and keep it off for good! Get ready to start burning fat and losing weight, like never before!


Step #1: Take a multivitamin and drink more water!

First, start by simply taking a multivitamin every day and drinking more water. This may seem simple, but it can greatly improve how you feel. Plus, vitamins, minerals, and water all help with fat loss by regulating your metabolism and helping you feel full. 

Choose a good multivitamin that has about 50% Daily Value for most vitamins and minerals, and try to work your way up to drinking 0.7 oz x Bodyweight (lbs) in water each day.

Do this for 1-2 weeks before continuing to step 2.

Learn more about vitamins and minerals or staying hydrated.


Step #2: Exercise More!

Next, you absolutely need to exercise if you want to lose fat. Your diet is important, but exercise is much more valuable, as it affects how your body reacts to food.

However, it is vital that you maintain a regular diet as you increase your activity level. If you start out by increasing your daily activity and cutting calories at the same time, then your body will not have the energy to exercise. Eat clean, but eat enough to be full and energized for your workouts.

You should do 90 minutes of moderate intensity exercise 5 days per week OR 30 minutes of vigorous intensity exercise 3 days per week OR a combination of these two.

Do this for 0-4 weeks before continuing on to step 3.

Learn more about these Exercise Guidelines.


Step #3: Improve Your Diet!

Before we cut out calories, we need to make sure that you can maintain a proper diet to fuel your increased activity levels. By improving your diet you will begin to improve your body composition, even if you maintain the same bodyweight.

Maintain this improved diet for at least 4 weeks before moving to the next step.

Learn more about how to improve your diet.


Step #4: Build Muscle!

In order to maintain your valuable muscle, it is important that you do a good amount of strength training while trying to lose fat. If you don’t, then you will lose that valuable muscle and have to work even harder to get it back.

Also, if you do some strength training, you do not need to do nearly as much cardio exercise.

Do this until you have built a solid base of muscle and strength before moving onto step 5.

Recommended Fat Loss Workout Programs:


Step #5: Cut Calories

If you are exercising regularly while maintaining a regular nutrient dense diet and have stopped losing weight, then you should start to cut out calories. NOT BEFORE!

Again, you need the energy to fuel your increased activity, then you can cut back when it stops working. 

I recommend you only cut out 200-500 calories from your daily intake and stick with that until it stops working. Then repeat. For most of us that is just cutting out one snack or part of a meal.

Learn more about modifying your caloric intake with these articles:


Step #6: Be Patient!

Unfortunately, fat loss just takes time. If you have built up many bad habits over the years, it is likely going to take a year or more to correct them.

Progress may seem slow, but any progress should be viewed as a success. This is not easy! So, be proud of yourself every day for taking on the challenge!


Other Fat Loss Articles:


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