The abs, the dream of each one of us is having a chocolate tablet abs, they are responsible of showing how lean you are, unfortunately, even with the presence of a big amount of articles, videos, and tutorials about getting abs, the majority fail to achieve that goal.

The causes can varies for each individual, but the most common main ones are the following:

1.You Need To Lose Weight

The fat surrounding your mid section needs to be flushed away, doing exercises that targets only the abs will not make that fat go away, you need to do big compound movements, such as deadlifts and squats. Click here and discover the most effective way to lose fat.

2.You Need To Do The Right Exercises

Your abs are always in action, once you wake up, they are responsible of holding your posture straight, thus you need to approach them while respecting that principal, which is having a good posture. Doing sit-ups are good, but it's not a great exercise, your spine become in a vulnerable state, and you only target the outer fascia of your abs. All you need is one exercise, which is leg raises, it's the most effective exercise for the abs, actually it makes your mid section so strong, and it gives you a stable strong middle section, thus you will be more comfortable while doing the deadlifts and the squats.

3.Be Aware Of Your Body Anatomy

Believe it or not, the shaped outer abs are obsolete comparing with transverse ads and the obliques, these late ones are more important, they are responsible of keeping you away from the snapping your back or having a hernia while lifting weights. Ergo you need to add a very important exercise to your routine in order to target these muscles, doing one arm dumbbell squats will allow you to fix any muscle imbalances, also will make your transverse abs and obliques stronger, and of course it has an aesthetic output too, it will give you a very nice bottom sweeps on the sides, like a warrior shield.

4.Learn How To Breath

This might sound very basic, but believe it or not, breathing during exercising is very crucial, thus knowing when to exhale and inhale is important, the principal is simple, inhale and hold your breath while the weight is moving, and exhale when the weight is not, however the pause must not reach a rest state, so exhaling and inhaling fast but effectively in order to get all oxygen you need and not pass out needs a lot of focus. At the end of this article you'll find a breathing exercise that will allow you to increase your capacity regarding this matter.

5. Detox Your Body

Sometimes even if your have a very low body fat, you body can hold water and make you bloated, meaning your skin will be full of water and makes you look like you have more fat to lose, thus your abs will not show up. Detoxing your body will let your skin look thin, which allow your muscles to stand out, including the abs of course, in order to do that you need to eat organic food and stay away from processed food, here is the top juicing recipes to detox your body.

Exercises

Leg Raises : 5 SETS / 15-30 REPS

One Arm Dumbbell Squat : 3 SETS / 10-15 REPS

Breathing Exercise : Bend over and inhale, while letting your torso pushing you up against your thighs, hold it for 5 to 15 seconds, repeat it several times.

Either you're a novice or an intermediate in this field that required dedication and a 24/7 commitment, you have come to the right place, in this article you will find all the concepts and the principals, in order to put the guidelines for your road to achieve a sculpted body, lose weight, and/or get mass with class, generally speaking you will get the body you always wanted, by following these solid facts and principals about lifting you will be able to have a clean start at the gym if you are novice, if you are already hitting the gym for a while, this article will help you to correct your lifting skills in case there is some anomalies. This article is little bit longer than usual, so grab a drink ( water preferably ) ... chill back, focus, and happy reading.

We will mention the principals of lifting, not rules, the difference lies in capturing the right pattern that will suits your requirements, rules are standards, so following them may not be a good choice, depending on your goals and body type, the rules can not work, so processing your program based on principals will give better results.

Principal N°1 : Fat Loss

How does the body burn the stored fat ?

Metabolism it's what keeping the wheels rolling, it's the engine room of your machine,your never-ending calorie burn. Food being turned into energy and that energy being burned off to keep your hair growing, your heart beating, your liver pumping out bile, your lungs transferring oxygen into your bloodstream.

It's all the various chemical reactions that  happen inside your body, 24/7, that keeping you alive. With a simple move, such as decreasing the food intake, will lead to a fat burn process, and that is called "Caloric Deficit", but some will not lose weight even if their food intake is at the lowest, here is the main reasons why you are not losing weight :
*The secrets about losing weight.

*5 reasons why you are not losing weight.

Principal N°2 : Hypertrophy

The majority think that there is a secret behind building muscles, while few of us hold that secret so tight and decline to share it. The scientific fact is clear and loud, Hypertrophy Specific Training "HST" is the mechanism responsible for the muscle growth. The foundation and principles came from laboratory research, without any boring details ... they deducted from various experiments, that progressive overload, compound movements (Squat,Deadlift and Bench-Press), and low-volume workouts are the basis of HST. Ergo the cells become larger, and the muscles look bigger.

Principal N°3 : Obstacles

You will find various obstacles, especially if you are a novice lifter, here is a list of some stuff you need to watch out from :

Capacity : You can go heavy of course, it is necessary, but going above your capacity is a mistake, don't ever sacrifice the form in order to lift heavier, ego does not make you stronger or fit.

Joints' pains : It can caused by many reasons, but the best choice you can make is to prevent this kind ob obstacles by stretching a lot, and doing a proper warm up, these two tips are more than enough to prevent joints' pain.

Recovery : Rest is very important when it come to muscle growth, thus, always listen to your body and don't rush yourself by training day in day out, take the rest you need until you feel that you're ready for a good workout.

Flexibility : When it comes to full range of motion, this late is the cornerstone for muscle growth, fat loss, and strength purposes. Having an average flexible muscles is more than enough to prevent injuries and have a good proportional body, also it will give you a healthy posture.

Principal N°4: Muscle Mechanisms 

Understanding the muscle mechanisms, the motion concepts, contractions, and neutral control is a must. The muscles are dull entities, meaning that they don't understand the impact you apply on them when you exercise, but they react to it, ergo, depends on which pattern you use in the gym, your muscles will react differently, it has been already mentioned in this article the fat loss and hypertrophy principals, now we will talk about how to train your muscles in order to validate those principals.

Hypertrophy : In order to achieve an optimum muscle growth, the training needs to be intense, consisting with moderated sets and reps, meaning that you reach a respectable pump, the workout is short -45 minute 1 hour max-, and the nutrition pattern consists of an above average protein intake.

Fat Loss : The training consists of long sets and fast reps, in order to burn the intake calories, and reaching the failure barrier, it's the only way to burn the extra fats.

Strength : A lot of sets with minimum reps - from 3 to 5 reps per set -, and taking long period of rest between each set, will allow you to hit heavy lifts, thus your muscles will get denser and stronger.

The muscle memory exists, your muscles get used to a certain motion and exercises, so shocking them from once a while with different exercises will allow you to surpass the limits they achieve after a particular period of continuous training, i.e. you need to change the program and customize a new one after certain period of time (personally I change my training program after each 8 months). Also when it comes to choosing to kind of training, you need to find an optimum solution for your needs, meaning that the workouts must validate the fat loss, strength, and hypertrophy principals.

Serves:  4-6




Method

1. Use a roasting dish for the peppers and eggplant to saute them with olive oil, scatter the fennel seeds, cumin seeds and smoked paprika on top, add some sea salt and pepper. 
2. Preheat the oven to 180 C 
3. Bake the mixture in the oven from 25 to 30 minutes, until is roasted, afterwards wait for it until it's cool down. Grab a bowl, and add the washed sprouted buckwheat on the roasted veggies, then add the other ingredients. Stir gently until all the ingredients are nicely mixed.

Note : Soak the groats for 30 minutes in warm water, add the colander an wash it. Take another bowl covered by muslin, then put the mixture to on it in order to sprout, pour cold water and let it sprout (it will take an approximation of 2 days  for the groats to sprout by 3 cm long). Store it in the fridge.

Ingredients

Fresh Coriander 
Olive Oil 
Lemon Juice
Sea Salt 
Pepper 
1 Eggplant (chopped in to cubes)
2 Peppers (chopped)
2 tsp Fennel Seeds 
2 tsp Cumin Seeds 
2 tsp Smoked Paprika 
2 tbsp Chopped Lemons (Oreserved lemons)
1/2 cup Dried apricots (Diced)
1/2 cup Toasted Almonds 
2 cups Buckwheat Groats, Soaked & Sprouted for 2-3 days (see note above) 

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Female
Male
Weight		Pounds
		Kg
Height	Feet
	Meters
	Age

The Nature Of Your Daily Activity
Low intensity activities and leisure activities (primarily sedentary)
Light exercise (leisurely walking for 30-50 minutes 3-4 days/week, golfing, house chores)
Moderate exercise 3-5 days per week (30-60 minutes/session)
Active (exercising 6-7 days/week at moderate to high intensity for 45-60 minutes/session)
Extremely active (engaged in heavy/intense exercise like heavy manual labor, heavy lifting, endurance athletes, and competitive team sports athletes 6-7 days/week for 90 + minutes/session)

Your basal metabolic rate (BMR), aka how many calories your body burns at rest
Daily Calories needed basing on your daily activity

You can add up your daily calorie intakes from reading the labels on the back of a product packaging ... or you can use this table to add up your daily calories intake from common natural food.  CLICK HERE TO SHOW THE TABLE

This calculator will determine an estimation about the amount of calorie intake you need 

to maintain your current weight. The BMR (Basal Metabolic Rate) and your level of activity are the main variables, keep in mind that this calculator give only an estimation, if you are not an adult, your body is still growing, so do not cut the calories until you bone structure is fully stable. For FAT LOSS(click to read more) purposes, you just need to take 10% away from your BMR results depending on your lever of activity, thus your body fat will be used a fuel in your daily activities. 

Losing weight as extra fat while gaining muscles is what everyone dreams about, many think that it's impossible or unreal, but the science is clear and loud, understanding the mechanism of how your body creates fat will make things clearer. The body is an engine that needs fuel 24/7, so it is safe to say that the fats get burn as fuel, the problem is that fats are the last resort for the body to call as a fuel, misleading concepts make people wondering what diet they should believe in, i say don't believe in any diet, just follow these two simple principles down bellow and you'll get the wanted results :

Some Motivational Stuff To Break The Boredom of Reading 

Following a low fat diet does not work

If you take the fats out of foods, it tastes like cardboard - so what do they do ? - they dump the food in sugar, thus you start getting first level fuel intakes, not only you give your body a big amount of first level calories, but you get sugar rushes, and your liver transform all the extra sugar into fat, ergo following a low fat diet makes your fat.

Following a high protein diet does not make you big

The trending norm, says that you need 2.5 grams per 1 Kg ... it's wrong, and right at the same time. The pro Bodybuilders can follow that norm, they train twice a day, each workout is so intense and last for hours, no vacations ... so they need a lot of protein intakes, in order to fix the damaged cells in their muscles, but for us amateurs, we don't need that much protein, training 4 or 5 times per week, working out for 2 hours max ...  the extra protein intake will be transformed into fat, and/or become residues, thus you will be wasting money and time, also your digestive system, and metabolism could get shocked and decrease their performance.

Some Facts Before You Flush All The Fat From Your Body: 

• Fats are a vital part of the membrane that surrounds each cell of the body.                            
• Fats  provides the structural components not only of cell membranes in the brain.               
• Fats help the body use vitamins.                                                                                                    
• Fats make hormones.                                                                                                                                                      
• Fat provides healthier skin.                                                                                                                
• Fat forms a protective cushion for your organs ( That's why Pro BodyBuilders get injured easily)

The body stores fat with three different ways: 

As soon as our body gets its hands on protein, fat, or carbohydrate, it turns them into amino acids, 
fatty acids, or glucose, respectively.

1. Once fat is converted to fatty acids, if there are more fatty acids around than we currently need, all of them are sent off to be stored as body fat.                                                                                                                                                                                                          
2. The glucose we get from carbohydrates does not work that way. Glucose cannot be stored as body fat without the hormone insulin, so when the liver get soaked with sugar, there is no other option but turn sugar into fat.                                                                                                                                                                                                                    
3. And then there are amino acids from protein. Amino acids must first be converted into glucose. Once they become glucose, they need insulin or they cannot be stored as body fat.

Now how does the body burn the stored fat 

Metabolism it's what keeping the lights on, it's the engine room of your individual starship, your 

never-ending calorie burn. Food being turned into energy and that energy being burned off to 

keep your hair growing, your heart beating, your liver pumping out bile, your lungs transferring 

oxygen into your bloodstream, it's all the various chemical reactions that happen inside your 

body, 24-7, that keep you alive. With a simple move such as decreasing the food intake, will lead 

to a fat burn process, and that's called a Caloric Deficit, but some will not lose any weight even 

if their food intake is at the lowest, and that's because a calorie it's not a calorie, find out why ... Read More