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Have you ever had the experience of looking back on your week with the sinking feeling that you didn’t get as much done as you’d hoped? When building a successful career or a business, your time is perhaps your most valuable asset, and your income is a direct result of how you spend your time.

This article looks at something we’re all trying to increase, productivity. Be it in our homes, at work or simply managing all the other every day tasks we set ourselves – we’ve listened to the experts and pulled together a list of helpful hints on how to harness the key to productivity.

Learn to speed read. Yes, even on this article! Look for the points most relevant to you and move on…

Just start. You’ve heard it before, but trust me it’s true – at times, starting is the hardest part. Once you get going, you will quickly get into a rhythm that could last for hours.

Exercise. Research has shown that midday exercise boosts productivity and morale in the workplace. Take a short walk at lunch to maximise your productivity or take up a relaxing exercise such as Yoga – great for body and mind.

Love what you do. We know it’s not always easy (there are days we all feel the world is against!) Enjoying what you do is the ultimate way to increase your productivity – it’s a pleasure, not a chore!

Complete your most dreaded tasks first thing in the morning. Whichever activity you are dreading the most is probably the one you need to complete first thing in the morning.

Learn to say “No”. We can’t do everything and therefore we must learn when to say no in order to save our sanity.

Single-handling. Once you begin a task, stick with it until it’s 100% complete. Don’t switch tasks in the middle. When distractions come up, jot them down to be dealt with later.

Tell other people about your goals and you will instantly be held accountable. People remember things long after you tell them. By setting yourself up to have a vision and objective for the future and sharing it you’ll feel you need to get these goals into motion.

Shop online whenever possible to avoid going to the shops for hours on end (You’re here – why not start today?)

Get plenty of sleep. When you work online, sleep can become a long lost memory. However, it’s important to get plenty of sleep so that your working hours can be as productive as possible. Try a little aromatherapy oil on your pillow, wearing comfortable pyjamas, having a warm bath and drink or short read are all said to help create a good sleep routine.

Glittering prizes. Give yourself frequent rewards for achievement. See a movie, book a professional massage, or spend a day at an amusement park. Most of all, don’t feel guilty about taking this time off – you deserve it!

Eliminate all distractions. This includes the phone, email notifications, and having multiple web browsers open on the desktop.

Intuition. Learn to trust your gut instinct. It will get rid of hours of deliberation (Plus It’s probably right!)

Keep a notebook and pen on hand at all times. This way, you can write down your thoughts, to-dos, and ideas at any time. The key is to get everything out of your head and onto paper. This way, your subconscious mind won’t be reminding you about it every other second.

Listen to educational audio books while you’re driving to work, cleaning the house, exercising, or cooking dinner. Audio learning has the power to add hours to your day. Not to mention, your cranium is sure to thank you for it.

Author, Gill Owen from Lovestretch.com
As a business woman and pilates teacher, founder Gill Owen wanted to find non-restrictive clothing with style, quality and versatility at it’s heart. Buying with this in mind, Gill sought out the best stretchwear brands from across the globe to create an online boutique offering stylish, chic and enduring fashion, which provides comfort throughout the day.

Thanks also to productivity experts: Steve Pavlina & Kim Roach

It may seem strange to talk about pollution in the same breath as the collection of bee pollen, but the environment that the bees collect their pollen is very important, especially when it comes to nutritional content.

What is bee pollen? As you are most likely aware, bee pollen is collected when the bees select various flower pollens and carry them back to their hive, but what many people don’t give much thought to, is how the quality of the environment that the bees live and work in affects the quality of the pollen that is collected.

Bee Pollen Contamination

The bees can be the most industrious bees anywhere, but if the pollen that they are collecting is tainted with chemicals blown in from ad

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joining farms that use chemical fertilizers or is in the path of fallout from heavy pollution areas, or nearby to a major highway or other high-traffic area, then the nutritional content of the pollen may be lowered, or even compromised by the effects of the toxins and pollutants that will find their way into the flowers the bees are collecting pollen from.

And then, of course, there is the issue of quality when it comes to how bee pollen is collected.  Large corporations that collect bee pollen are focused solely on quantity of product.

This means that they don’t necessarily care how they get the bee pollen, as long as they can collect the most bee pollen possible so that they can be assured of a tidy profit.  If this means harming the bees in the process, or even robbing the nests of the food they will need in order to survive the winter, then so be it.  There have also been reports of some pollen collectors who will ‘cut’ the pollen collected with filler so as to get more money for products that are not 100% pure pollen.

Collecting bee pollen is done by a small device that is placed at the entrance to the hive.  This device collects some of the pollen from the bee’s ‘pollen baskets’ as the bees walk across it.  What gets past the device is used by the bees themselves to feed their larva and to make royal jelly for their princesses.  This safe and effective method ensures that not all the pollen is taken and that the bees are not traumatized in any way.

How bee pollen is collected is very important, and if you want the very best in quality when it comes to bee pollen, then you will want to opt for local bee pollen; pollen that has been collected safely and humanely so that the bees are not physically harmed or traumatized and that sustainable methods have been used to collect the pollen so that enough will be left for the bees to use for themselves.

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Many people are resorting to exercise regimes in a bid to becoming fit and thus improving their health. One of the easiest, cheapest and most enjoyable exercise routines to pick up is biking. There are many reasons why biking should feature prominently in your quest to keep fit. They include:

- Improves cardiovascular health

Riding a bicycle causes increased blood flow, making your heart stronger. This means that a consistent biker has a lower probability of suffering a heart attack.

- Reduces cholesterol levels

Excess cholesterol is deposited around the major organs and along the inner linings of the blood vessels. The blood is therefore forced to travel through a smaller opening and at the same time the heart’s beating is obstructed. The end result of this is hypertension. Consistent biking will cause these deposits to be eliminated as more energy will be required by the muscles. The end result is improved blood flow and therefore healthier life.

- It is easy to morph into daily activities

If a person is too busy to set time aside for a short biking session, there is the option of biking to and from work. This could be a way of saving time and money with your morning commute. At the same time you get healthier every day. Also, a person that loves being outdoors can combine a biking session with a short hiking trip. In this case, a pair of men’s sports sandals would be a viable investment. They are sturdy enough for hiking and biking and the open design lets air reach your feet while you bike, keeping you cool.

- It is a cheap solution

Unlike other exercise regimes like weight lifting, biking requires only a bicycle and open space to practice. No special equipment or personal trainers are needed. It is advisable for a biker to carry a hydration backpack. It contains water or a sports drink that will give a biker a way to keep hydrating himself all through the biking session. There is a danger of fainting from dehydration if a biker goes for too long without water.

- It is a great stress reliever

It is scientifically proven that stressed people have shorter life spans and lead lower quality lives. To avoid wasting your precious life in this fashion, include regular biking in your fitness regime. The cool breeze, sunshine, sight of people and natural scenery is the single most effective stress relieving activity known.

In a nutshell, regular biking sessions will increase the quality of your life by making you fitter and healthier without costing you a fortune.

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There are many types of allergies.

There are indoor and outdoor allergies, seasonal allergies, hay fever, food allergies, and allergies to cleaning and household products, plants, animals and so forth. Some children are even photosensitive meaning they need to avoid the sun. If one or both parents have allergies the odds are that their children will too, particularly the oldest one.

An allergy is caused by a strong immune system.

 When the body mistakenly believes that a substance may be harmful to the body it causes an allergic reaction in that individual. The item that causes the reaction is an allergen. The body’s immune system release chemicals into the bloodstream, one of which is called a histamine.

Symptoms may include:

• Congestion
• Cramps
• Dark circles under the eyes
• Difficulty breathing
• Frequently breathing through the mouth rather than the nose
• Hives
• Recurrent ear problems such as ear infections
• Runny nose and/or eyes
• Sneezing
• Swollen tongue
• Vomiting

Choose your child’s medications wisely. 

The best way to deal with an allergen is to avoid it, then there will be no allergic reaction, but sometimes allergens are unavoidable such as grass or pollen. To avoid allergy symptoms such as runny noses, red itchy eyes, sinus headaches, itching from rashes and so forth parents sometimes rely on over the counter medications such as Benadryl.  Benadryl is not always practical though as it causes drowsiness which may help the child sleep but is not practical for daytime relief.

Always monitor a child for reactions and effectiveness of medications.

There are over the counter medications which do not cause drowsiness and there are also prescription medications, but any medication also poses the risks of side effects so a child should be monitored to determine the medications effectiveness and safety. Some medications used are:

• Allegra
• Claritin
• Epinephrine
• Flonase
• Nasonex
• Rhinocort Aqua
• Singulair
• SinuCleanse
• Zyrtec

Image of a dust mite

Avoiding triggers can help to better manage allergies. 

Remember that a high humidity will encourage the growth of mold so running a humidifier will increase the amount of mold and dust mites in the home. Some of the most common triggers are:

• Animal dander – Note a child may be allergic to a long haired cat or dog but not a short haired cat or dog and so forth. Testing is needed to narrow down the cause before deciding upon an appropriate pet.
• Cockroaches
• Dust mites
• Indoor mold spores
• Outdoor mold spores
• Pollen from grasses, trees and weeds

Eliminate exposure to allergens by pinpointing what they are by keeping a diary or getting your child tested. Once the culprit is found avoid the triggers whenever possible. Read product labels to avoid reactions if the allergy is to a chemical or food by avoiding products containing those allergens. If the allergy is to dust or dust mites, a special vacuum should be used one that consists of a cleaning system that allows one to remove the dust from the home and not just store it in the vacuum to reenter the air next time it is used. Remove heavy drapes and use special pillow and mattress covers which are made just for those with allergies, keep the windows closed when pollen levels are at their highest (if the allergy is to pollen), and  if the allergy is to mold avoid damp areas of the home such as the basement. One may want to consider having a home with only hardwood floors or tile rather than carpet to avoid dust mites also. 

Sometimes the best course of action is to undergo allergy shots.

If after pinpointing the cause of the allergies, avoiding allergens does not work, parents may want to take their child for allergy shots in order to stop the allergy from progressing to allergic asthma. Allergy shots work to actually prepare one by reducing the allergic reactions by injecting small amounts of the allergen into the system until there is eventually a change in the way their system reacts to the trigger.

Some allergic reactions can be life threatening.

Severe allergic reactions can cause anaphylaxis and may result in asthma attacks. Some are advised to carry an epinephrine injection and are taught how to give themselves a shot, usually in the thigh so as to not sustain anaphylactic reaction.

Asthma restricts the airways in a manner very similar to this picture: 

During normal breathing periods the air goes through the nose and windpipe and into the bronchial tubes without restriction. During an asthma attack there are three main things which happen:

• The bands of muscle surrounding the airways tighten and cause a narrowing commonly referred to as bronchospasm.
• The airway linings become inflamed and swollen.
• Cells lining the airways produce more mucus which is thicker than normal.

In conclusion there are many types of allergies some much more serious than others. Some allergic reactions are avoidable while others are not so preparing ahead of time is highly advisable. Allergies and medications must be monitored and a health care professional’s assistance should be sought.

Besides sharing his view on blogging, Luke Mathews loves reading free ebooks He would like to recommend people to download free ebooks and educate them self’s even more!

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Hair loss is the most common cause of concern among today’s men and women. Only a lucky few survives the distressing cause that has been around as a prevalent factor since ancient times. Hair fall, as a problem has only assumed a greater focus in today’s changing lifestyle and habits. Environmental issues, hectic lifestyle, stress, etc are seen as the common causes of hair fall. Now, if there is a problem, there is a solution too. Keeping in mind the rising concern, hair experts are continuously bringing out new Hair Treatment products to fight the odds. From medicated, surgical, to natural ways – the treatments are varied, all you need to do is identify the actual cause and fight accordingly.

Fighting Hair Loss

Hair loss or hair fall, even it starts with a low rate initially should never be avoided. You should consult the Hair Treatment experts immediately to find out the reason behind your problem. Hair loss, if ignored for long can lead to premature baldness. Treating the cause will leave you with multiple options; the choice however lies in your hands. Here is a look at the common Hair Treatment suggestions that are offered by the medical experts in fighting the odds of hair loss -

The Medicated or the Surgical Method

Hair transplantation stands as one of the widely chosen Hair Treatment procedures of growing hair and fighting the problems of hair fall. This treatment being a surgical procedure is a one-time treatment and guarantees effective results. However, the surgical treatment that is applicable for both men and women also carries risks.

Going on medication is another way of resolving hair loss problems. Medicines like, Propecia and Minoxidil are often prescribed by medical experts to fight the cause of hair loss. However, these medicines do not offer a permanent solution and are usually not prescribed to women.

The Natural Way

Natural care is often considered the best way to take care of your hair and treat the problems of hair loss, as it comes without any side effects. Homemade prescriptions and some daily routine can help in maintaining long and shiny tresses. Here is a look at some of the common Hair Treatment solutions -

• Message your hair with homemade oil solutions
• Apply homemade conditioner made of curd, egg white, and lemon juice
• Rub the bald patches with onion, until it becomes red and then shampoo
• Keep your scalp always clean, shampoo and condition your hair at regular interval

Proper Hair Treatment in fighting the regular causes of hair loss can offer you with long and shiny tresses – your key to good looks.

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Insomnia is a common problem that is said to affect today’s generation Y people largely, irrespective of men, women, and children. Well, causes can range from being under stress and anxiety to leading a hectic and misbalanced lifestyle. Whatever the reason might be, the main concern focuses around the question how to get to sleep and not stay deprived of it. Now, going onto medication is probably the easiest way but not a feasible solution to the problem. In some cases, the medication too fails to work. What you need to do is build up a natural care therapy to fight the odds of sleep distress.

Why one needs proper sleep?

Well, it is a known secret that a good sleep at night makes one look refresh and healthy the next morning. Even one night’s sleep deprivation can make you look weary and dull. A disturbed sleep can even put up various odds during the day. Good sleep not only provides a refreshing look but also makes you feel energetic throughout the day, All, you need to do is try out the general techniques of getting to sleep and work out a methodology on how to get to sleep.

What are the do’s of getting a good sleep?

Now before, you chalk out a solution taking care of your sleep deprivation; you need to keep in mind that what works for others might not work for you. Experimentation is the key here. Here is a look at the general techniques that can help you in solving the concern of how to get to sleep-

•  Wear comfortable clothing
• Treat yourself to muscle relaxation
• Turn your bedchamber cold and dark
• Maintain a regular bedtime and routine
• Restrict napping during the day hours for long
• Take a warm bath before sleep; avoid hot water bath
• Play relaxing and soft background music before sleep
• Try to reduce your stress level and control your worries
• Avoid consuming alcohol before sleep and take light meal
• Avoid hard exercising three hours prior to your sleep hour
• Avoid watching television or being on computer 30 minutes prior to your sleep time

Before, relying on sleep medications for obtaining that peaceful slumber at night; it is advisable that you try out the general methods of resting in peace. How to get to sleep is the common question that trickles the mind of every people in the present age; the catch lies in knowing your body clock and health and act accordingly. Do not fret; try this methods and your good night siesta is not far away.

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Doing cardio to lose weight is nothing new. It’s something that millions has people have been doing for the past few decades. Cardio workouts, in their various forms, are a useful way to burn more calories and shed pounds. However, there are people who achieve great results with cardio and there are those who don’t.

The question is why is there such a difference among people who all do cardio and how can you work to be one of those who achieves fast and quick results? I hope that these tips will help you answer this question and lose weight quickly.

1. Do cardio before breakfast – research has shown that doing cardio before eating breakfast creates an enhanced fat burning experience. The reason why this happens is still not entirely clear. What is probable is that your body is relatively low on easy to get energy, having not eaten for the past few hours. So, your body needs to use the calories it has stored as fat in order to fuel your workout. This is why doing cardio early in the day can help you achieve faster results in terms of weight loss.

2. Quality over quantity – In the past, people used to judge the effect of their cardio workouts by how long they took. This is the wrong way of looking at it. You need to judge your workout by the quality of it. Your workout need to be challenging, it needs to be hard, it doesn’t have to be long. So, during each and every one of your workouts ask yourself this: “is my workout challenging me?” If the answer is no then you need to change it.

3. Do a variety of workouts – Each cardio workout trains your body in a different way. Swimming and running work different muscles. Rowing trains the upper body while cycling works the lower, primarily. You need to do a variety of cardio workouts to lose weight and build your fitness. Don’t just do one.

4. Don’t eat too much afterward – This may seem obvious but many people make this mistake. Doing cardio can often lead to overeating after the workout has been completed. It’s because you feel that you burned way more calories than you actually did. In a way, you may “undo” your workout. So, eat after a workout. Feed your muscles. Just don’t over do it.

Take these 4 tips, remember them and go do some cardio.

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Alan is a writer for a pain relief medication site. The site deals with different symptoms and causes of pain. The site deals with the many different types of pain suffered, including thigh muscle pain, sacroiliac joint pain and groin pain.

Dietary supplements are plants and minerals that have the reputation of providing benefits to human

health. People have used these herbal supplements for centuries to relieve pain, aid digestion, improve

memory and provide additional minerals needed in a person’s diet. Even though herbal supplements

can be beneficial, they require some investigation and caution by the user.

Dietary and herbal supplements are generally inexpensive, easy to find and sold over the counter in

many places. Their long use has provided health benefits and medicines to many people. Their use

is in the form of tea, capsules, tinctures or tablets. Many medicines approved by the Federal Drug

Administration (FDA) also use plant and herbal components as a basis for their formulas.

These supplements can be beneficial and consumed by many people without harm. However, the 1994

Dietary Supplement Health and Education Act loosened the restrictions on supplement manufacturers.

Now, supplement regulations fall under the Federal Trade Commission rather than the FDA. It allows

herbal supplement manufacturers to be responsible to certify the products safety, recommend dosage

levels and be responsible that the product performs as advertised.

Manufacturers can do this without independent verification. The statements on herbal products can’t

be specific. If a general statement on the label states the supplement improves health it will not be

examined by the FDA. If it states that it prevents heart attacks it falls under FDA regulation. If it becomes

apparent that an herbal supplement is dangerous, the FDA has the authority to ban the supplement.

But that still does not help if the herbal supplements are useless and are just a way of making money for

the companies producing them. Ginkgo Biloba, Saint John’s Wort, Echinacea and other popular herbal

supplements have been found to be relatively useless to help the conditions they are advertised to

help. The American Medical Association Journal published a study of Ginkgo Biloba in 2009 that found

that it had no qualities to improve memory or delay the onset of Alzheimer’s disease. While this may

cause people to waste money on something that is ineffective, it is worse if the supplement does harm.

Store clerks may recommend these products with no medical training other than what they read in an

advertisement, or on the back of the bottle. This can be dangerous a lot of times, and there’s no way to

know what will happen when taking a new supplement.
While generally, herbal supplements are at the very least not harmful, it is never a bad thing to double

check that with an officially approved lab, government agency or pharmaceutical company – it’s better

to stay safe than be sorry!

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Smoking kills one in five Americans, and approximately 440,000 American each year. People who smoke don’t realize how bad their clothes, hair, home and vehicles smell to non-smokers. One of the things that makes smoking so bad for you is that the nicotine and other chemicals in tobacco narrows your blood vessels and actually makes them harder. This makes your heart work harder trying to pump the blood through your body. This sets you up for arthrosclerosis, hardening of the arteries, and this can lead to a stroke or heart attack. Your lungs are poisoned with the nicotine and chemicals in tobacco and lung cancer is a leading killer of smokers.

Your Body Starts to Heal After Your Quit

The good news is once you quit smoking, your body starts to heal and your risk for many major illness and conditions drops dramatically. Within 24 hours of putting down tobacco for good your blood pressure and body temperature are back to normal, the nicotine level in your body will have dropped 93.25%, the oxygen level and carbon dioxide levels in your blood normalize, and only 72 hours after you quit the nicotine is completely out of your system.

Nicotine is Addictive

One of the things that makes quitting so hard is your body’s dependency on nicotine. Nicotine is a drug and it stimulates the pleasure centers of your brain, and also increases the hormone dopamine, which makes you feel good. Withdrawal from nicotine can cause irritability, mood swings, sleeplessness, increased appetite, anxiety and depression. When you make the decision to quit smoking it is important that you understand these withdrawal symptoms will pass with time.

You Can Beat Nicotine Cravings

As said before, it is not easy to give up smoking. But for your health and the health of your loved ones it is important to succeed. There are some things you can do to get rid of nicotine cravings. Here’s a few to help you out.

1. Smoking is a habit, so when you feel the urge to smoke change your habits. For example if you always smoked after eat, get up and take a short walk.
2. Take up a hobby that uses your hands. Many people feel the need to keep their hands busy. You might try needlework, crossword puzzles or any hobby you enjoy.
3. Drink plenty of water. The majority of nicotine will be out of your system within 72 hours. Drinking water will help to flush out your system and rid your body of nicotine.
4. Keep healthy snacks handy. Withdrawal can make you feel hungry, so keep some healthy snacks like carrots, celery sticks, low-fat pretzels and low sodium crackers on hand.
5. Exercise can help you beat the cravings. Regular exercise increases your oxygen levels, lifts your mood and helps to prevent and reduce anxiety and depression.
6. Practice deep breathing. When you feel a craving coming on, take a moment and take some deep breaths. You should see your stomach go in and out while you breathe. This means you’re using your diaphragm to breathe.
7. Meditation is another calming method to beat nicotine cravings. Anyone can meditate. Find a quiet comfortable place to sit or lie down, clear your mind and focus on your breathing. When you focus on your breathing, keep your mind clear and your spirit calm.
8. Have a support buddy. Find someone you trust that you can call when you are craving nicotine.
9. Use a delay tactic. Tell yourself you have to wait 10 minutes before you smoke. If after 10 minutes you still want to smoke, delay another 10 minutes. Set up a reward system each time you make it through the allotted time.
10. Hang out in places smoking is not permitted. This is almost all restaurants, libraries, museums and any public building.
11. Avoid people who smoke for a few weeks. Just being around second hand smoke may be more than you can handle until after you have completely kicked the habit.
12. Avoid situations where you’d normally smoke. For example if you like to have a drink after work and find you need to have a smoke, forego the drink at the club and go home to have your cocktail.
13. Use a smoking cessation product. There are gums, patches and prescription medications to help you quit smoking.
14. Use a quit smoking journal. Writing down your feelings and cravings sometimes helps you to overcome them.
15. Quit smoking for you. Once you’ve made up your mind you will quit, you can do it.

Teena is a freelance writer for hypnosis downloads website Selfdevelopment.com where you can instantly download nlp programs, subliminal messages and binaural beats recordings from experts all across the world.

Cover of Six-pack Abs

Six pack abs are always in fashion. You have probably seen many Hollywood stars and fitness models with six pack abs, but the average person certainly will not have a “six pack” – many have tried, but it’s no easy task. To be successful, you need to build some serious muscle and lose some serious fat. That is the only way of getting a rippled six pack.

Now, let us discuss a few of the things that you need to do in order to gain muscle and lose fat.

Part 1: Build Serious Muscle

First off, you need to have some muscle on your body if you want to see a six pack. You don’t need a whole lot of muscle, but if you’re pretty scrawny right now, it would be a good idea to build up some muscle as soon as possible.

Here are some good ways to do that:

Do squats. Squats are considered by many to be the best way to build muscle. Squats allow you to exercise your entire body with one movement, and using your entire body means you can lift a heavier load with the squat (compared to most other exercises,) giving you more of a workout. Plus, since you need your abs to stabilize yourself during the squat, it makes for a great ab workout!

Do leg lifts. Leg lifts work your abs directly. To do leg lifts, all you have to do is lie back on a bench to support your back, but leave your legs off the edge. Then use your core muscles to lift your legs up off the floor to where they form a 90 degree angle with your body. Then lower back down and repeat.

You can also do leg lifts while hanging from a pull-up bar, but this is much harder, so perfect the basic leg lift first!

Use an ab wheel. This very simple piece of equipment is a great way to build a strong core and accentuate your abs. It is also simple to use – grab the handles from a kneeling position, roll out forward, then roll back. And repeat.

Keep your abs tight the entire time, and start out slow. Seriously, this is very, very intense! You will honestly be sore the next day!

Part 2: Lose Serious Fat

Even if you have seriously strong abdominal muscles, you’re not going to see them if they’re covered in fat. So, the most important part to having a “six pack” is to get to a very low body fat percentage (typically under 10% body fat for men.)

Here are some tips to lower your body fat:

Eat less. It’s so simple that some experts say it doesn’t work! But taking in fewer calories is the first step in losing fat. So you should track your daily calories and simply start eating fewer calories. An easy way to do this is to cut out junk food and snacks – forget about fast food, and don’t eat anything pre-packaged like snack crackers.

Eat more fiber. Eat loads of fruits and vegetables that are rich in fiber. This way, you eat plenty of food and feel full, but you consume fewer calories. (More food yet fewer calories? Yes, that’s the magic of healthy food!) And fruits and vegetables are full of nutrients, so you have no excuses not to eat them.

Eat fewer carbs. Low carb diets (think Primal and Paleo) are becoming more and more popular for a good reason – they work. You don’t have to go to extremes at first, though. Just focus on removing high-carb foods from your diet. Foods to avoid would include bread, bagels, muffins, cookies, crackers, and pasta.

As you build muscle and lose fat, your six pack should start to take shape!

Levi Bloom is a former mountain bike racer and marathoner who writes about diet, nutrition, and endurance sports training at CoachLevi.com.