1. Motivational exercises

You will need motivation to complete a bog goal like getting a six pack. Writing down your reasons for wanting to get flat abs will act as a motivator. Read them every morning and evening. You can also keep a picture of a six pack abs nearby.

2. Diet make-over exercises

Your diet will also need some makeover exercises like the following: keep a food dairy to see where you are eating wrong, rid your cupboards of all the unhealthy foods and start eating 6 small meals more often instead of 3 square ones.

3. Weight training

One of the best (I would say best) exercises for getting a six pack is weight training exercises. This is because the act of building muscle burns fat to make place for muscle and it also increases your metabolism that you burn calories in your sleep. Make sure to train your upper and lower body by getting 3 weight training sessions in a week. Get your complete program here: the truth about six pack abs main program workouts.

4. Cardio

The only cardio you should be spending your time on is interval training – it is the cardio that burns the most calories and fat. Aim to get 3 cardio interval training sessions in of 20 minutes each.

5. Abs exercises

Your abs specific exercises should include exercises for all the different muscles of the abs – your obliques and your upper and lower abs. Some of the best exercises to do are the bicycle exercise, the plank and crunches.

6. Stress relieving exercises

Stress causes excess cortisol to store excess fat on your tummy. Do stress relieving exercises like yoga, meditation and Pilates to manage your stress levels.

7. Free exercises

Get in lot of free exercise to maximize your calorie burn. These include walking your dog, to take the stairs instead of the lift, and to mow your own lawn.

If you follow these exercises together with a heavy diet and exercise plan you will see a six pack abs in the mirror soon. Just don’t expect anything too soon, as building a six pack will take some time. But if you need results faster, check out the truth about 6 pack abs program.

Also known as Flab Jab, Lipostabil is an injectable drug that is mainly designed to dissolve fats. The procedure itself is called as lipodissolve, which is commonly offered in cosmetic surgery and weight loss clinics. This method is an alternative for the traditional liposuction surgery since it is less invasive and painful. Unlike the conventional liposuction method that pulls out body fats through the use of incisions, the lipodissolve procedure eliminates fat deposits over the course of several treatments. Many believe that the drug causes the fats to be excreted from the urine and feces, but up to this day, there are no sufficient evidences that can prove these claims.

This lipo-dissolve drug contains a combination of phosphatidylcholine and deoxycholate (PCDC).

• Phosphatidylcholine (PC) – This is a soy-based compound that naturally occurs in the body.
• Deoxycholate (DC) – This is a type of bile salt that is produced in the liver. It helps to keep PC in the drug solution.

Since the two compounds are prepared by different pharmacists, the ratio included in the drug can differ greatly. Up until now, many are still wondering how this drug really works. Technically speaking, Lipostabil is still under the process of clinical trials. Although it is now commercially sold in the market, there are no standard protocols being followed as to how many shots a patient should get.

The number of lipodissolve treatments that a patient should receive will greatly depend on the doctor’s advice. Normally, patients will receive multiple lipodissolve injections on the target problem area which will be spaced over a couple of weeks. The patient is expected to experience mild bruising, swelling, and itching at the injection site but it is nothing to be concerned about.

You should know that Lipostabil injectables are not yet FDA-approved so it is best that you wait for more clinical information that will support the efficacy and safety of the said drug.

1. Eat 6 small meals

Switch from 3 solid meals to 6 smaller meals more often and you will eat less (you won’t even have space to be hungry) and also feel fuller for longer. And eating more often also increases the metabolism so you will burn a lot more calories this way also. Just make sure that your 6 meals are small and healthy.

2. Combine carbs, protein and a bit of fat with each meal

The carbs give you all day energy while the protein and the fat help keep you full. The protein also helps to build lean muscle mass that in return help you to burn even more fat and calories. So make sure that all your meals contain carbs, lean protein and healthy fats. Try to also get with each meal some free fat burning foods in.

3. Eat slowly

The slower you chew the less food you will be taking in. And the best thing of it is that you will feel as if you are eating more food because of the speed that you are consuming the food in. So make sure that you eat slower and it will show on your waistline.

4. Eat foods high in fiber

The higher the fiber content the fuller it will make you feel. This is because foods high in fiber also have an ability to enhance satiety. Make sure that you get lots of food in that is high in fiber like fruit and vegetables and many breads and cereals.

5. Exercise

Make regular exercise a habit and you will also be able to control your appetite better and you will also feel less full. This is because exercise improves appetite control. You have to get at least 3 workouts in a week to benefit from it. Have a look at motorised treadmills, they are the best that there is.

You will truly be fuller for longer and you will have less cravings from following these smart ways to stay fuller for longer. You may even end up losing a few pounds or at least not picking up any as you would have when you weren’t that full.