Join Our Newsletter!
Subscribe now and we'll send you a great abs e-book for FREE!

Free Abdominal Workout Secrets E-Book!



About Amazing Abdominals
Amazing Abs Blog

Abdominal Exercises
Double Cable Rotations For Superior Abs
Prone Swiss Ball Rolls For Developing Strong Core Muscles
5 Sandbag Exercises For Rock Hard Abs
Trunk Twists With A Twist - Tighten Your Love Handles Now!
Bench Press Leg Raise Crunches For Lower Abs
Crunch Pulldowns For a Great Six-Pack
Two Exercises With a Twist For Rock-Hard Obliques and Explosive Core Power
Seated Les Raises - A New Approach To An Old Favorite
2 Dumbbell Swings For a "Steel Corset" Core
The Best Ab Exercise You Never Heard Of

Ab & Core Workouts
The New Method For Six Pack Abs
Build 3-Dimensional Abs In 2010
The Effectiveness Of Sand Bag Training For Abdominals
How To Get 6 Pack Abs & Lose Stomach Fat
Workout Complexes For Hardness & Conditioning
Old School Workouts To Develop Granite Hard Abdominals
The 3 Best Abdominal Exercises that Are Not Abdominal Exercises!
2 Challenging Exercises For Powerful Rock Hard Abs
How To Get Six Pack Abs Using Neglected Cable Exercises
Attack Your Abs With These Underground Power Moves
Killer Abs At Home In 12 Minutes

Recent Ab Training Articles
3 Unique Abdominal Exercises That Work Like Magic
Lose Ab Fat With 3 Non-Traditional Ab Exercises
The Top 55 Foods For Rock Hard Six Pack Abs
The Rise of SandBag Training
Develop Your Abs Through Heavy Strength Training
Cover Model Abs In One Workout Per Week
The Ultimate Secrets to a Flat Stomach and Six Pack Abs
Can You Really Lose More By Exercising Less?
Three Unusual Secrets For Awesome Abs
Super Sexy Swimsuit Six-Pack In 12 Weeks
The Best Exercises For Your Lower Abs Revealed
Bulletproof Your Abs And Injury Proof Your Back
The Truth And Secrets Of Getting Ripped Abs
Abdominal Fat Dangers
Abs Without Effort
Article Archives

Sports Training &
Punch Proof Abdominals: How To Get Abs Like A Pro Boxer
The 7 Sins Of Baseball Specific Core Training
The 2 Major Keys To Golf Conditioning Success
Core Training For Martial Arts: Abs Like Bruce Lee!

E-book Reviews
Firm & Flatten Your Abs
Brink's Bodybuilding Revealed
Gourmet Nutrition
Burn the Fat Feed the Muscle

Book Reviews
The Abs Diet

Website Reviews
The Facts About Fitness

Product Reviews
6 Second Abs
6 Popular Ab Machines Put To The Test

Turbulence Training Interview
Abdominal Training Secrets

Healthy Recipes
Seared Turkey and Squash with Saffron & Apple
Quinoa Ostrich Chili
Salmon Citrus
Spinach Souffle
Stir Fry Veggie
Easy Tuna Recipes For Bodybuilders & Dieters

Ask the Ab Guru
Prone Swiss Ball Rolls For Developing Strong Core Muscles
Expansion Sit-Backs For Amazing Abs
Powerful Exercises For A Strong Core
Should You Train Abs To Failure?
The Core In Four Abdominal Workout
Correcting Bad Posture With Ab Training
The Truth About Ab Machines
Core Training: Legit or Just The Latest Fad?

Ask the Fat Loss Guru
Concurrent Muscle Gain & Fat Loss: Is It Possible?
The Amazing Abdominals Mistake
Foods That Burn Body Fat
How to lose loose skin after weight loss
Does eating at night make you fat?

Make 2007 YOUR Year—Achieve your Weight Loss Goals
By Christopher R. Mohr, PhD, RD and Kara I Gallagher, PhD
Mohr Results, Inc

Overweight and obesity are worldwide epidemics. Current statistics show that 66.3% of the American population is overweight and 32.2% obese. But you have the opportunity to make a change and not be a statistic!

Sure, it’s easy to think you’d like to lose weight. Before you can get started however, you need to decide to make it happen. The next step is what trips people up the most. Most people know that to lose weight they should eat less and exercise more.

  However, it’s not what to do that’s the issue—but how to do it. HOW do you eat less and exercise more?

By educating yourself and making sure you have all the proper behavioral “tools”, you can make positive changes and continue to improve your health day after day!

Here are 5 tips to get on the path to achieving a healthy weight and make 2007 YOUR year!

1. Realize there is no magic bullet. Many folks become discouraged when beginning an exercise or weight loss program because they expect a magic bullet, or overnight success. But starting a simple exercise program or reading a “diet” book won’t cure a 30 year ice cream or soda addiction. Small steps each day mean big changes in the long run; nothing will happen overnight and it’s important to continually encourage yourself. Unhealthy habits weren’t created overnight and they won’t be changed overnight.

2. Understand Motivation. Why do you want to lose weight? People often give very general reasons for wanting to lose weight, such as “to look better”, or “to become healthier”, etc. These reasons aren’t specific enough. If you ultimately want to change behavior, you need to dig a bit deeper so you can find something to really help you to commit. “Lose weight”, for example, is very general and is not likely to keep you motivated to continue for the long haul. Weight loss sounds good until Friday at 5 PM rolls around and it’s time for you and your spouse or co-workers to go out and “kick back” after a long, hard week. Remember, you need to find the fire within, the motivation to drive you daily, to reach your goals.

3. Self-Monitor. One of the most valuable tools you have at your fingertips is to self-monitor behaviors. Self-monitoring is the observation and recording of a specific behavior. Self-monitoring can be as detailed as writing everything down regarding that behavior (i.e. specific details, date, time, location, emotions, etc) to as little as placing a checkmark on a calendar indicating that a desired behavior was achieved. Many times people are not aware of their own behaviors and self-monitoring can increase awareness. Self-monitoring can be useful to gather a baseline for behaviors or as an ‘as needed’ measure when struggling. Try writing down everything you eat and drink day after day; this alone can help you achieve your weight loss goals.

4. Problem-Solve. A study conducted at the University of Florida showed that individuals who used behavior change and problem-solving strategies when losing weight did better at maintaining weight loss than those who merely used behavior change strategies. Problem solving requires identifying the real problem that is preventing you from reaching your goal. Create possible strategies to overcoming the problem, based on your current lifestyle and likelihood of success. Choose one strategy to implement and evaluate its success at overcoming the barrier.

It is important to recognize that not all strategies will be successful. Various strategies can be created to ultimately identify and correct a problem. Also remember that just because something works for one problem, does not mean it will work for every problem. Seek out the best solution for each problem you face. Long hours at work, social settings, traveling for business, etc., each present different challenges to your weight loss efforts, and will require unique strategies. Be creative.

5. Work in groups. Social support has been shown to improve the ability to lose and maintain weight loss. Use this to your advantage. Get a group of friends, family members, or co-workers together to get on a plan and work towards a goal. It’s much more likely that you make time for exercise if you know you are meeting other people; it is just another way to be held accountable.

There are always going to be an endless amount of barriers to changing eating and exercise behaviors. But to be successful in any area of life, you need to step out of your comfort zone. The same holds true for weight loss. It’s very easy to stop at a fast food restaurant or order a pizza for dinner, instead of taking 10 or 20 minutes to prepare a healthy meal. The time to make a change is now!

Rather than giving up in frustration, use these tips to your advantage, as a challenge to ensure your success. Here are a few simple nutrition strategies to help with weight loss and overall health.

• Eat more fruits and vegetables every day
• Focus on the fiber in a food, rather than the carbohydrates
• Eat some protein with each meal
• Replace unhealthy, saturated and trans fats with healthy monounsaturated fats
• Drink water regularly throughout the day
• Learn to enjoy unsweetened tea and give up the sodas (diet or regular)

About Christopher R. Mohr, PhD, RD

Dr. Christopher Mohr is a respected consultant, author, speaker and freelance writer in the health, fitness, supplement and weight loss industries. As a registered dietitian who holds a PhD in exercise physiology, Chris has helped thousands of people around the world achieve their personal health and fitness goals, through his personal consultations, books and articles. Chris is currently a consultant for Discovery Health Channel and the National Exercise and Sports Trainers Association and has worked with numerous supplement companies to provide research and or formulations for dietary supplements. Chris is also the author of the bodybuilding book, Weapons For Mass Construction, the co-author of the fat loss program, "Human Inferno", he has co-authored a sports nutrition textbook and written three chapters for other textbookds. He is on the Advisory Board for Men's Fitness, he is the Nutrition Editor for OC FLAIR Magazine, and he has also written nearly 500 articles for consumer publications.

Fat Loss Transformation Program

Looking for something ab specific? Type it here.

© Amazing Abdominals 2006 - 2011
PO Box 5097, Hoboken, NJ, 07030, USA
Abdominal Exercise Videos | Abdominal Workouts | Abdominal Exercises | Core Training | Fat Loss
Lose Belly Fat Fast | Swiss Ball Pikes | Sandbag Workouts | Gain Muscle & Lose Fat | Boxer's Ab Workout
Bodybuilding Revealed Review | Firm & Flatten Your Abs Review
HomePrivacy PolicyTerms of useDisclaimerLinks
Amazing Abdominals Blog