I did write an official review about  the Truth About Six Pack Abs which gives the pros and the cons but I wanted to give a more personal take on the program since I did buy it and use it myself to reduce stomach fat.

So this is my *unofficial* review of the Truth About Abs without all the normal stuff you usually get in a review (but if you what to read the official review, you can read it here).

I had been in fairly decent shape most of my life and played sports. Basically my family and friends considered me to be athletic.  As I got older, life came with new responsibilities which meant I had less free time to workout, play sports, bike, etc.

I soon discovered I was gaining weight, especially in the stomach, which I did not like. I was becoming more self conscious because my clothes were getting tighter and there was no way I was buying bigger sizes. So I tried to be better about working out and eating healthier, but dieting was never really my thing. I preferred to stay in shape by exercising.

Finally I decided I needed a plan. I knew how to workout but I wanted something different and more structured. Plus if I paid for it, I knew I would use it. That is how I found the Truth About Six Pack Abs which turned out to be my solution to reduce stomach fat.

The Truth About Six Pack Abs seemed real. It outright said you had to work to lose weight and it was not for lazy people looking for the miracle cure. I liked that because I never bought into the whole magic fat burner fad of the moment.

I got the Truth About Abs and started the workouts. I saw results pretty quickly and kept on going. I really liked all the options the system gave me. I always felt like I was getting a great workout and even learned some new surprising ways to reduce stomach fat.

I lost the weight and didn’t have to do tons of sit ups. Actually I didn’t have to do any sit ups. There are so many other ab exercises that I wasn’t even aware of before. I continue to use the workouts and never get bored with the routines.

Thanks for reading my story of how I was able to successfully lose weight and if you want to check out the Truth About Abs, you can visit the official site here: www.TruthAboutAbs.com

To figure this out, you need to calculate your Basal Metabolic Rate (BMR) then multiply your BMR based on your activity level to determine what your body burns as you go about your business each day.

This is the magic number you use to then add any extra calories burned and/or subtract the calories you eat that day.

So grab a calculator and lets walk through your calculation now.

BMR Formula for Women:
655 + (4.35 x weight in lbs) + (4.7 x height in inches) – (4.7 x age in yrs)

BMR Formula for Men:

66 + (6.23 x weight in lbs) + (12.7 x height in inches) – (6.8 x age in yrs)

After you get your BMR, then you need to take into account your activity level to determine your total daily calorie needs.

Multiply your BMR by the appropriate activity factor, as follows:

Sedentary (little or no exercise ): BMR x 1.2
Lightly active (light exercise/sports 1-3 days/wk): BMR x 1.375
Moderately active (moderate exercise/sports 3-5 days/wk): BMR x 1.55
Very active (hard exercise/sports 6-7 days/wk): BMR x 1.725
Extra active (very hard exercise/sports/physical job or 2x training): BMR x 1.9

Now you have the number of calories you burn each day based on your individual factors and activity level.

To lose weight, you want to eat less than that final number, HOWEVER, one tip for you — it is best to vary your calorie intake so your body doesn’t get used to the same amount everyday, even if you go over your BMR # on some days.

Ex. BMR = 1500, alternate between 1000-1900 something like this:
Day 1 eat 1200 calories
Day 2 eat 1700 calories
Day 3 eat 1000 calories
Day 4 eat 1900 calories
Day 5 eat 1100 calories

Psst…Weight Loss Strategy Secret
Try to stay in a range, but make a point of not doing too many low days in row because your body goes into storage mode – it thinks it is not going to get enough calories, this in turn lowers your metabolism, so you burn less fat. By mixing it up, and even having a high day thrown in here and there, you are keeping your body guessing so it does not get accustomed to the same exact amount each day.

If you are trying to lose weight by drastically cutting calories, your body will be working against you as it stores calories thinking it is not getting enough food. I know it sounds weird, but eating more can actually help you lose weight in some instances.

How Many Calories a Day to Lose Weight Examples

So how many caloires a day to lose weight? Well, 1 pound = 3600 calories.

If you take your BMR, then add any workout calories burned and subtract your food intake, you are left with either the excess calories you burned, the amount you went over, or if you get zero, then you burned exactly what you ate for the day.

Lost weight example:
BMR + Workout calories burned – Food intake
2000(BMR) + 300(Workout) – 1900(Food) = 400 calories under

Gained weight example:
BMR + Workout calories burned – Food intake
2000(BMR) + 200(Workout) – 2500(Food) = 300 caloires over

Maintained weight example:
BMR + Workout calories burned – Food intake
1800(BMR) + 300(Workout) – 2100(Food) = 0 calories

Once you have hit 3600, you have lost a pound. Now keep in mind, some days you may be under and others you may be over, so how long it takes and how many calories a day to lose weight will vary based on what you eat and what you do.

3 Day Detox Diet Details

1. You can eat as much as you want from this list of fruits. The idea is to eat until you are full and eat any time you get hungry during the day.

Fruits:

• Citrus fruits (grapefruit, oranges, lemon, lime)
• Melons (watermelon, cantaloupe, honeydew)
• Kiwi
• Pineapple
• Grapes
• Apples
• Pears
• Berries (strawberry, blueberry, raspberry,blackberry)

2. Drink water only.

3. Do not exercise while detoxing s

ince you will not be eating the necessary carbohydrates which provide your body with the energy needed for working out.

3 Day Detox Diet – Expectations & Tips

One side effect for those who regularly consume caffeine and sugar on a daily basis is headaches. To lessen potential headaches, drink plenty of water to stay well hydrated.

Day one is going to be the hardest and you will probably be hungry at the end of the day, even if you eat tons of fruit.

Once you get past the first day, you should see some results on the scale as inspiration for the next 2 days.

Your energy level should be good, but you still want to take it easy and not do anything strenuous for the 3 days. You can go back to your regular workout routine after the detox. If you absolutely need to do some light exercise, limit it to walking.

Taking It to the Next Level

Once you have completed this 3 day detox diet, you can check out some longer duration ones with stricter dietary requirements. There are plenty of them out there to fit what you are looking for in a detox. A couple popular ones are Top Secret Fat Loss Secret and The Master Cleanse.

Detox, also known as cleansing, is the process of ridding your body of toxins, waste buildup and parasites. Many people will do a detox for weight loss either to take off some quick pounds before a diet or once they have reached a plateau during a diet, whereas others will practice detoxing as part of a regular regime.

The theory behind a detox is that processed foods contain chemicals which get stored inside your body and will cause you to be fat. When you detoxify your body, you not only get rid of the toxic chemicals, but you will also lose weight.

Detox for Weight Loss – The Basics

A detox can consist of a special drink mixture, pills, herbs and/or a combination of raw foods.

The length of a detox can vary from 1 day to a few weeks depending on the plan you choose.

Some detox plans may be more difficult to follow. There are plans where you only drink a special mixture which provides specific nutrients to keep you body running properly.

Other plans may have only fruits, vegetables or a combination of both. All plans typically require you to drink lots of water.

It is recommended that you do not exercise while doing a detox. Since your food intake is decreased, you will not be feeding your body the fuel (carbohydrates) it needs to workout. If you absolutely must do something, then your exercise level should be limited to nothing more than light activity such as walking.

The detox plan you chose will have a specific list of foods and drinks that you will be consuming for the duration of the plan. Below is a generic list of items that typically fall into the good and bad to give you an idea of what you can expect.

Detox for Weight Loss – Typical Foods

• Water
• Vegetables
• Fruits
• Certain Herbs
• Organic foods
• Whole unprocessed food
• Green tea

Detox for Weight Loss – What to Avoid

• Caffeine
• Sugar
• Alcohol
• Processed & Refined foods
• Tobacco products
• Drugs

Detox for Weight Loss – Benefits

Completing a detox not only leave you feeling revitalized but will also help you shed some pounds if you stick to the eating requirements of the plan. Some other common benefits from a detox are:

• Weight Loss (of course!)
• More Energy
• Clearer Skin
• Better Nutrient Absorption
• Improved Digestion
• Reduced Bloating

So even if your main goal is to detox for weight loss, there are many other positive outcomes in addition to losing weight. If this is the first one, you may want to try a plan that is less strict and lasts a shorter amount of time. A good beginner’s detox is a 3 day fruit detox plan which allows you to eat normal food.

To see the fruit detox plan details, check out page 2 of Detox for Weight Loss right here: Free Detox Plan

By alternating between fast and slow, you are making your body work hard, then recover rather than just exercising at a set pace. A result of changing the intensity is an increased metabolism which will allow you to burn more calories. Additionally, the increased metabolism will last longer than if you had just maintained a steady pace.

2.   Decrease Workout Time

Spend less time exercising while still getting a great workout. You can do an interval cardio training workout in 20-30 minutes and get a better workout than if you spent 45-60 minutes on a cardio machine or doing a steady cardio activity such as jogging at a constant pace.

3.   Beginner – Advanced Levels

Effective for beginners through advanced individuals. Any activity can be used for an interval cardio training program so you can choose the intensity of the cardio activity along with the duration to ensure you are challenged regardless of your personal level of fitness.

4.   No Special Equipment Needed

Use what you have whether it is cardio machines, your bicycle, a pool, etc. Interval cardio training can use any type of activity. It does not have to be running and walking.

You can use a stairclimber, ride a bicycle, swim, whatever you want to do. The method is the same for whatever you chose – alternate a fast higher intensity pace with a slower pace.

5.   Wide Variety of Options

You can mix it up however you wish. If you like running, then you can stick with the sprint/walk combo but if you get bored with that or want a change of pace, there are many other options.

Basically any cardio machine can be used by just doing a higher/faster level then a lower/slower level. Experiment with different machines such as an elliptical trainer, Stairmaster or anything you want. Also by mixing it up, you are changing up your routine with exercises that hit different muscles too.

So you may decide to peddle a bike as fast as you can for 45 seconds, then peddle slower for a minute, or do the highest level on the stairclimber for 30 seconds, then a lower level for 45 seconds. I think you get the idea. The duration you use for your interval cardio training will depend on where you are individually. There is not one set timeframe that has to be used by everyone.

Before & After Interval Cardio Training

Before: Don’t forget to warm up first. A warm up doesn’t take long, only a few minutes is needed. You do not want to go out and start your interval cardio training session with cold muscles because that is how injuries can occur.

Your warm up could consist of walking faster than your normal pace, brisk walking or even jogging, depending on your individual level. The warm up should not leave you gasping for air. It is to get your body moving and ready to start a workout.

After: You should work in time to cool down after you finish. Like the warm up, the cool down doesn’t take long, again only a few minutes.

The idea is to get yourself back to your normal heart rate and let your muscles finish recovering from your workout. Your cool down activity could consist of the same as you did for your warm up.

Not everyone does this, but I also like to stretch after my interval cardio session because my muscles are now nice and warmed up. I find I get more out of doing this at the end and can get a better stretch than with just slightly warm muscles.

Interval cardio training will give your workout the extra edge you desire. Besides just adding a new twist, this can change how you look at cardio completely.

And if you like your normal cardio routine, mixing this in can help you reach your results faster.

Worst case scenario, interval cardio training will at least provide you a quicker option for those days when you are running late and have to rush to fit in your cardio workout. But I think once you try it and see the results, you will be hooked on this faster and better alternative to achieving a ripped body.

What is Interval Cardio Training?

Interval cardio training is alternating high intensity activity spurts with low intensity activity. An example of this is sprinting for 1/10 mile, then walking for 1/10 mile, and then repeating this set.

The idea is to go all out (the sprint) for either a set period of time or set distance, then allow your body to recover by following the intense activity immediately with a rest period activity (the walking) for the same time/distance or for even a longer amount of time if you are still winded.

You do not have to be completely back to resting heart rate, but you don’t want to start your next sprint if you are still catching your breath.

As you continue to do interval cardio training, you will find that your body gets more fine tuned to it and will recover quicker. If it no longer becomes hard enough for you, you will want to make some adjustments so you are still working hard. For example, you may increase the sprint time and/or decrease the walk time.

If you are still a bit leary of trying interval cardio training, then read on to discover 5 benefits of interval cardio training and get some more details on adding interval cardio training to your routine.

I know it can be very enticing, especially with all the media ads everywhere promoting the newest miracle pill, saying how fast and easy it is, along with their before and after photos as the “proof” a particular diet pill really does work. And all you have to do is visit your local drugstore to get access to it, along with shelves full of many other pills right there to select from.

I mean who doesn’t want a shortcut to weight loss? I wish it really was that easy, but diet pills are not the best solution and are not the shortcut they are promoted to be. Results are usually only temporary and from a nutrition standpoint, diet pills are downright terrible in both the near and far term.

How Do Diet Pills Work

Most diet pills rely on chemicals to suppress your appetite. So in plain English, diet pills trick your body into thinking it is not hungry, and therefore you don’t eat.

You are consuming fewer calories by not eating, but you are also probably depriving your body of nutrients it needs to function properly.

Once you stop taking the diet pills, you will find that while you were on the pills, you trained your body to need fewer calories and now have slowed down your metabolism. Slowing your metabolism is the last thing you want to do when you are trying to lose fat.

Diet Pill Side Effects

Read the label on any diet pill container and you will see a long list of possible side effects ranging from nervousness, insomnia and headaches to more severe ones such as high blood pressure, heart attack and stroke.

Some also have embarrassing side effects such as ‘leakage’ and inability to control bowel movements (which translates to you may have an ‘accident’). Although you may be able to live with some of these, why risk experiencing any of these side effects when in the end, the diet pills are likely only going to be a temporary weight loss mechanism for you.

Recommendation

I know this may sound like a broken record to you, but the better option is to exercise and change your eating habits, which most diet pills suggest you to do for a more positive outcome in addition to consuming their drugs.

At the very least, start with a change to your eating patterns. Eat 5-6 smaller meals throughout the day to keep you full.

It will also keep your metabolism higher so you will burn more calories. Cut down on sugary snacks and eat fruits and vegetables.

Do Diet Pills Work?

To answer the question – do diet pills work, for most people the answer is no for the reasons outlined above. If you are really serious about losing weight and keeping it off, then you will need to learn how to match what you eat with how many calories you burn.

It does not have to be hard, you just need to find the right plan for you. Some people need more structure as far as what to eat when, so if that is you, then be sure the plan you chose supports that for you so you will be successful.

Everyone knows that drinking water is recommended when trying to lose weight. So what’s the big deal with water and weight loss really?

We have all seen tons of different diet plans saying to drink at least 8 glasses a water a day or a gallon of water a day, etc. But why a specific amount? And what amount is the right amount?

The Why

First and foremost your body needs water. It keeps you hydrated and is the healthiest, purest way to prevent dehydration.

It also helps fill you up so you do not feel as hungry. Water has no calories.

Water is a natural cleanser. Water is essential for your body to thrive and function properly.

How Much

You should shoot for at least 64 ounces a day minimum. You can certainly drink more than that but you should not be drinking excessive amounts in an attempt to lose weight faster.

A good range is between 64 ounces to 1 gallon of water per day.

Water and Weight Loss – Tips & Tricks

Even though you know you should drink water, sometimes it is really hard to hit that magic number of ounces per day. Here are a few tips to get yourself to drink water:

• Keep water at your desk while at work
• Take water to meetings with you
• Drink water when you are really thirsty and/or right after you workout
• Bring a bottle of water with you in the car

By having water handy and with you throughout the day, you are more apt to sip it. Before you know it, you will have hit your daily water intake or at least be closer to it without feeling like you have to guzzle water towards the end of day, which is not preferable anyhow.

The goal is to drink the water throughout the day. If you workout, you should be drinking water during and/or right after your workout to replace what your body lost while exercising.

Water and Weight Loss – Cheat Methods

Sometimes drinking water feels like a chore. You know you have to drink it, but you just don’t want water, you want something else that has some flavor to it.

Although plain old water is the best, there are some ways to cheat a bit to make it easier.

Keep in mind these “cheat methods” are not as good as regular water but if you mix them in to hit your target some of the time, then it is better than either not drinking water or drinking diet soda or sugary juices to quench your thirst.

There are lots of low calorie options if you need some “help” getting your water intake. You want to check the nutrition label. For instance, some drinks which appear to be healthy actually have a lot of sugar and calories, so be sure to read the label.

Some low calorie products on the market now:

• Propel
• VitaminWater10 (which is their low calorie option)
• Powerade Zero
• Crystal Light mix (Tip: Keep some at your desk to mix into your water. There are tons of flavors to chose from to give you plenty of variety.)

These are a few examples to get you started. Keep in mind these substitutes are not as good as plain old water, but better than sugary juice or soda. Hopefully this has given you some insight into water and weight loss while also making it easier to drink more water during the day.

You may be all gung ho for a few days, maybe even for weeks, but at some point you are probably going to start craving something — chocolate, salty snacks, bacon, ice cream, pizza — whatever your temptation is, you will want it eventually.

First off, I do cheat. If I didn’t, I wouldn’t be able to stick with any healthy eating plan.

The key is to let yourself have some treats, but don’t go crazy. Anything in moderation is okay, and in the long run you are doing yourself a favor.

How is that a favor do you ask? Well, by letting yourself have occasional treats prevents you from building up an unstoppable craving which could lead to completely pigging out and binging on those foods you denied yourself.

Best time to Diet Cheat

So here’s the trick – if you need to diet cheat, do it early in the day or after you have worked out.

By indulging in the morning or early afternoon, you have the rest of the day to work it off, opposed to eating a bowl of ice cream at night when you will be going to bed.

You burn less calories sleeping than you do going about your business during the day.

After a workout is also a good time. You may think this sounds counterproductive. The reason after a workout is a good time is because this is when your metabolism is the highest and you will burn more calories.

Combining the two, in the morning after a workout, is the best solution if it works out for you. This way you get the benefit of the higher metabolism working for you and won’t have to give into a craving later in the day to diet cheat with less time to work it off.

Don’t beat yourself up

Bottom line, don’t worry if you do find that you have a bad day once in awhile. It will not ruin what you have accomplished. Even if you ended up going beyond a small diet cheat, as long as you go back to your good eating habits and workout routine, your body will probably not even notice it.

The most important thing is not to fall into the mentality of “well, I’ve cheated so I might as well just keeping eating what I want”. Tomorrow is a new day and the perfect time to get back to your healthy eating habits.

Also, be sure you do eat after you have cheated. You do not want to starve yourself to “make up for it”. What you want to do is eat, but eat healthy, giving your body the fuel and nutrients it needs. Do not make it two bad days in a row by pigging out then starving yourself.

Even though they are rich and famous, have their own personal trainers and chefs, there is still hard work and sweat that goes into getting a six pack. And you can get six pack abs too if you are willing to put in the time and the effort.

You are What You Eat

I’m sure you’ve all heard that saying and it really does have truth to it. If you want to get ripped abs, then you need to eat with that in mind, which means foregoing things like ice cream, french fries and beer, to name a few.

Doing all the abs exercises in the world is not going to get you a six pack if you are eating junk. Even if you are building your ab muscles, you will not be able to see your hard work because they will be covered by that layer of flab that you have maintained by eating bad foods.

Now I’m not saying you can never have the occasional treat, but for the most part, you will need to live by the motto “you are what you eat” if you want to be able to count 1, 2, 3, 4, 5, 6 visible abdominal muscles.

Lift Weights When You Hit the Gym

Doing abdominal exercises will tone and build the stomach muscles. You will definitely want to mix it up with different types of core exercises to hit the muscles in different ways and to keep your routine effective.

In addition, you probably want to include all muscle groups in your workout for two reasons:

• One  – The more muscle you have, the higher your metabolism which allows you to burn fat and get a six pack.

• Two  - Do you really want to put all this work into getting a six pack and have the rest of your body have no definition.

Plan on lifting weights at least 3 times per week. You can certainly do more, however, don’t overdo it. Remember that your muscles do need time to rest in between workouts. Having sore muscles means you worked them.

Also be sure to change your routine so your body does not get used to the same exercise with the same amount of weight. By doing this one thing, you will progress faster in your quest to getting a six pack and keep your workouts fresh.

And Don’t Forget the Cardio

The best workout routine consists of both weightlifting and cardiovascular exercise. Doing one without the other is just not ideal. Some people hate one, so only do the other. You will see faster results to getting a six pack by adding cardio into your weekly routine.

If the thought of running or stepping for 45 minutes absolutely bores you, then consider doing interval cardio training. Interval training allows you to get the cardio in, but takes less time for the same, if not better, end result.