Hopefully by now you are beginning to realize that abdominal exercises alone will never give you a rock-hard, six-pack stomach. No matter how many exercises or reps, no matter how creative your training program, the real key to that all illusive six-pack lies with your diet. Everyone has the potential to build a great midsection but until that layer of fat covering the abdominal muscles is eliminated, your abs will remain on the missing list.

Six for six!
What we are about to tell you may come as a shock but one of the best ways to develop a rock hard, fat-free midsection is to eat more. Now by more we don’t necessarily mean more calories but more meals per day. Instead of the traditional skipping breakfast, small lunch, and huge supper that most people follow, try eating six small meals spaced about two hours a part. To fully understand why this works we need a short lesson in human evolution.

Blame your ancestors
When our ancestors were roaming the plains of Africa millions of years ago, being fat free was not a goal. I fact such a state would be detrimental to their health. Let’s face it; obtaining food was literally a life a death struggle. In many cases our ape ancestors went days, sometimes weeks without any real solid food. To insure survival our ancestors developed storage mechanism so get them through these periods of famine. When food was plentiful, the body would store some of it as fat for future use. The problem unfortunately is that we still have these storage mechanisms, and worse, they start kicking in after only a couple of hours without eating. Eating only one or two meals a day, including skipping breakfast is the best way to turn on these fat storage mechanisms.

Turn on the abs by turning off the fat storage
If developing a six-pack is your goal, then you must keep the body’s fat storing properties turned off. The best way to accomplish this is by eating every couple of hours. When the body detects nutrients in the digestive system every couple of hours it “knows” that there is plenty of food available and won’t store it as fat for future use. But if you go three or four hours or more without eating, the body assumes it’s entering a period of famine and will start releasing all these storage hormones. Then when you do finally put food in your body more of it will be stored as fat than if you were eating smaller but more frequent meals.

The typical day
So what should the typical day look like with regards to eating? Start out with a healthy breakfast. Some fruit, cereal, and egg white omelet, would be perfect. About mid-morning have a snack of fruit, low-fat muffin, or protein drink. For lunch a tuna fish sandwich using whole wheat bread or a chicken breast. Mid afternoon is another healthy snack. Again fruit, protein drink, or muffin. Supper will consist of meat, chicken, or fish, and some vegetables – raw or steamed. Your last snack can be another piece of fruit, cereal, or if you like them, egg whites.

If you follow the previous eating tips with a sensible weight training and cardio program, you’ll soon be the proud owner of a six-pack that’s rock hard and fat free. So what are you waiting for!

Bob Howard expert on bodybuilding and steroids. Are you looking for more of his abs-information.com/Super_Eating_for_Super_Abs.html Super Eating for Super Abs articles? abs-information.com/ abs-information.com.

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Tags: diet, exercises

Walking around a food court will prove that there are many choices when it comes to fast food. Almost all customers will have something appeal to them. You can eat American or Italian, Chinese or Greek. Maybe even more important is the ability to pick between the healthy and unhealthy.

It could be argued that fast food contributes to obesity and diabetes in the Western World and now, even in less developed countries. As a country becomes more developed the need for fast solutions to just about everything goes up. To increase profits, companies sometimes pressure employees to become more productive. In itself this isn’t a horrible thing, but as humans we can make mistakes along the way.

In our free market economy, fast food is just filling a need. Sometimes we don’t have time to sit down and make a meal, but we still have to eat. Going the fast food route isn’t the bad decision. The bad decision is going to the unhealthy fast food.

As we become more aware of our health and choice that affect it, companies that once only served hamburgers and fries are now turning to fresh salads, and delis to help us out (or take our money). We should take advantage of these new choices and enjoy them.

Instead of going for that hamburger and fries, walk across the street. Fresh cut vegetables in a sandwich on bread that was just made will always beat frozen, pre-made food. Instead of drinking a soda for every meal grab a cup of water, ice tea or milk.

Don’t be fooled. Sometimes restaurants will try and confuse you. They’ll use words and phrases such as fresh or made to order and trick you into thinking these foods are diet healthy. Low calorie and fresh are two different things and while you should make sure that the ingredients are fresh, even fresh ingredients can cause you to gain weight.

We make decisions everyday. Some are bad and others good. Making the right decisions with the food you eat will make you healthier and more productive.

straighthealth.com/pages/articles/darticles/makeownmenu.html Make Your Own Menu

straighthealth.com Straight Health

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Irritable bowel syndrome is not a condition that can easily be diagnosed with a simple test. It has symptoms similar to that of other intestinal disorders, and so there needs to be careful diagnosis to ensure that another, more severe condition or infection is not causing the symptoms. A symptom will only be considered a irritable bowel syndrome symptom once other conditions have been eliminated from the diagnosis.

The cause of IBS is not known. However, there are a number of factors that seem to impact IBS these are:

- That there is an increased reaction to toxic substances in the gut, this is referred to as visceral hyperalgesia.

- That there is a bacterial infection or overgrowth that is causing the IBS symptoms. In some studies carried out on people IBS showed that around 80% of them had a bacterial overgrowth

- That IBS could be due to a previous infection or occur after a course of antibiotics.

- That food allergies, intolerance or sensitivity to certain foods may play a part in triggering IBS

- That stress may cause IBS. There are a number of ways that stress or anxiety may effect IBS. The intestines house the enteric nervous system that connect to the brain, and it is these nerves that control the motor functions of the colon and can cause discomfort at stressful times. Many people have experienced this if they get butterflies or cramps when hit by certain emotions, usually nervousness or feeling upset.

- Hormones seem to have an effect on the symptoms of IBS, with more women reporting worsening symptoms when hormone levels change during menstruation.

According to the Rome process (This was devised by the Rome Working Team to help better define and diagnose IBS), abdominal pain must be present for a true IBS diagnosis to be considered.

Diet can greatly help reduce the symptoms of IBS, by both regulating the trigger foods, and helping alleviate symptoms by increasing the intake of complementary foods. For example increasing the intake of fiber can ease the passage of digested matter and help bulk out and soften stools.

A person will generally have more control and go through less pain during toilet trips by consuming twenty five to thirty grams of soluble fiber everyday. Soluble fiber can be found in foods like bread, cereal, wheat, oats, bran, fruits and vegetables.

Continue reading to discover natural methods to relieve IBS symptoms, and sign up for our free newsletter.

The way a person eats should also be considered to further assist in the digestive process. Instead of eating large meals three times a day, smaller more frequent meals four to six times a day can help alleviate irritable bowel syndrome symptoms of abdominal cramping and distension, as well as improve the frequent episodes of alternating diarrhea and constipation.

Water is indispensable in keeping the digestive tract cleansed and flushed, which will reduce stimulation and irritation in the area as well as soothe contractions. Eight to ten full glasses of water everyday is usually adequate to promote blood circulation and muscular control in contraction and digestion.

Abdominal gassiness and distention are basically caused by air accumulation and as the air increases, the pressure can lead to pain sensations. Air can accumulate from swallowing during meals, so chewing food thoroughly is vital to reduce symptoms and try not to gulp air when drinking.

There is no specific approach to overcome every irritable bowel syndrome symptom but by taking preventive measures people can effectively start to combat them and improve the quality of their lives.

Grab your free copy of Susan Reynolds’ brand new IBS Newsletter - Overflowing with easy to implement methods to help you discover how to gain natural-irritable-bowel-syndrome-relief.com/?source=ez natural IBS relief along with more informtion on how to recognize an natural-irritable-bowel-syndrome-relief.com/ibs.html?source=ez irritable bowel syndrome symptom.

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Have you been struggling to achieve your bodybuilding and muscle mass goals? Sometimes getting back to the basics is the key to overcoming your training plateau. Often as we look for the next best thing, we get away from tried and true keys that always work for being successful.

Muscle Mass Bodybuilding Tips

Set Realistic Goals: Too often we set goals that we can’t reach or at least in the time frame we have given ourselves. When you set realistic goals it gives you motivation as you complete them, and you can always set more goals to achieve more as you continue. Don’t burn yourself out by unrealistic goals. More than just a program: Most people have a program they are following. If you don’t stop know and find one to follow. Also, if you have been following the same basic program for a long time find a new one that will give your body a new stimulus. Important to make sure you train your entire body that leaving smaller muscles out only causes a lack in overall results.

With your program, set up from the start how many days a week, how much time per workout, and does that fit into your schedule and the program you have chosen. I see more people stressed because the time they have allocated doesn’t support the program they have picked. You have to be committed: I personal feeling is that people quit one step from their results changing. This kind of comes back to realistic goals. Every week and every month isn’t going to be the greatest mass building month of your life especially if you are serious and have made this a lifestyle. I believe it is those with faith and what we do on our bad weeks and bad months that make a difference.

Enjoy it: Sometimes we can get so rapped up in the results that we forget to enjoy the daily workouts and the good tasting protein shakes. Bodybuilding is a lifestyle so I find the more you enjoy all the small aspects the better your results are. A positive attitude goes a long way.

Create a flow: Creating a successful training habit during your workout keeps you in the right mind set to get the most out of every set. There is no sense spending all the time training only to go through the motions.

The more you stay in the moment of your training program the greater your results. Bodybuilding is about a lifestyle more than just a 90 minute muscle building workout. I believe the details matter, and the difference in people’s results doing the same workouts and same supplements is the little consistent details.

World Class Nutrition is the online leader in worldclassnutrition.com/ diet pills and worldclassnutrition.com/ bodybuilding supplements.

Copyright (c) 2007 Al Short

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