Health Care

by: Heather Picken

Many women complain that it's a lot harder after you turn 30 to get what we call six pack abs.

First you need to determine where you are. If you have let's say 28% body fat just know that your six pack abs won't be visible until you get your body fat down. For women it is most likely in the lower teens.

What types of food do I need to be eating?

You should be eating lots of lean proteins like chicken, egg whites, and fish. Stay away from processed meats because they will affect your fat loss progress. Also, I teach women what I call 5 Star Foods, eating these foods will help in achieving your six pack abs. Foods are not all created equal so if you want the best results then you have to put the best fat-burning foods in your body. The breakdown of your foods is also important. Don't make the mistake of eliminating all your complex carbohydrates either as it will impair your metabolism, but you will need to modify your intake. Every woman is different when putting this type of program together.

What types of exercise should I be doing?

I recommend fat-burning workouts. Doing workouts that are intense and lifting enough weight that is challenging is key.

What about cardio?

This is dependent on how much body fat you have. Some women will have to do more in order to get the results they want. Don't make the mistake of just walking, this will not achieve those six pack abs. You need to do interval cardio to really get your body fat down and to start seeing those abs.

How long will it take depends on where you are. From there, you can put together a plan of action. Diet is crucial in sculpting those abs. Yes, you will have to be more disciplined in your eating. But, the good thing is that you can actually have a small treat every week while you begin your transformation.

You must be patient in the process and focus on your goal and don't think just because you're over 30 that you can't accomplish this..because you can. The mind is actually the most important part in this process as it controls everything you do from exercising and eating exactly how you need to.

My whole focus in working with women is re-conditioning their mind to get the body they want. For example, I could give you the best six pack abs diet and exercise program but if you don't have the right "brain software", then you will fail to get the results you want so keep this in mind when you are setting your fitness goals.

Heather Picken, Female Fat Loss Expert, and Co-Founder Of Fat Loss For Women online community. Learn the secrets to getting six pack abs. Sign up for the latest fat burning secrets and receive your FREE copy of "Blast Cellulite Now"
http://www.fatlossforwomen.com

"Burn Fat Fast With Food" With the right food you can burn fat fast and gain the energy you need to get through your day. Most people don't realize how important the the foods they eat really are.

If your looking for a diet to shed fat fast I would suggest a Low carb with high protein diet because research shows that it has advantages like reduced appetite and high thermic effect of foods.

It's a good idea to have a high veggie intake along with large amounts of lean proteins, a small amount of fruit intake and a moderate amount of essential fats. Try to put together foods you'll enjoy so you have a greater chance of success.

How do you put together foods you will enjoy so you can be successful? First you have to try to put together a wide variety of high nutrient density, low calorie density foods that you enjoy, which still fit within healthy, fat-burning energy pumping guideline.

Here is a list of foods which I use stay in shape and motivated. Remember that these foods can help you lose weight and give you the energy for everyday life.

"Burn the Fat Fast With Food" top ten list

Natural starchy carb and whole grains

1. Oatmeal (old fashioned) 2. Yams 3. Brown rice (a favorite is basmati, a long grain aromatic rice) 4. Sweet potatoes (almost same as yams) 5. Multi grain hot cereal (mix or barley, oats, rye. titricale and a few others) 6. White potatoes 7. 100% whole wheat bread 8. 100% whole wheat pasta 9. Beans (great for healthy chili recipes) 10. Cream of rice hot cereal

Vegetables

1. Broccoli 2. Asparagus 3. Spinach 4. Salad greens 5. Tomatoes 6. Peppers (green, red or yellow) 7. Onions 8. Mushrooms 9. Cucumbers 10. Zucchini

Lean proteins

1. Egg whites (whole eggs in limited quantities) 2. Whey or Casein protein (protein powder supplements) 3. Chicken Breast 4. Salmon (wild Alaskan) 5. Turkey Breast 6. Top round steak (grass fed beef) 7. Flank Steak (grass fed beef) 8. Lean Ground Turkey 9. Bison/Buffalo 10. Trout

Fruits

1. Grapefruit 2. Apples 3. Blueberries 4. Canteloupe 5. Oranges 6. Bananas 7. Peaches 8. Grapes 9. Strawberries 10. Pineapple

Note: I DO include healthy fats as well, such as walnuts, almonds, extra virgin olive oil, flax seeds, flaxseed oil (supplement - not to cook with), avocado and a few others.

When I eat dairy, its usually skim milk, low or non fat cottage cheese, low or non fat yogurt and low or non fat cheese (great for omelettes) I take two or three meals per week of whatever I want (stuff that is NOT on these lists - like pizza, sushi, big fatty restaurant steaks, etc) This way you don't get burnt out on your diet and you have a greater chance for success.

Remember you need to choose natural foods you enjoy in order to develop habits you can stick with long term. In the fruits and vegetables categories alone, there are hundreds of other choices out there, so enjoy them all!

"Burn Fat Fast With Food"

About Author

This is Jon Potkins expert author and CEO of http://freeyourabs.com