Answer: This is by far the most frequently asked question I get. Abdominal
muscles are the most wanted muscles on any male or female physique.
Usually, abdominal questions are followed by a comment such as, "I do 100 sit-ups a day and I'm not seeing any results." This book will outline the information you need to improve your body in this region. Throughout the book I often will refer to the abdominal region as the core.

The core musculature is made up of many different muscles and groups. To target the entire core we must always address each of these muscle groups and prescribe exercises, which correspond to improving not only aesthetics but also their function.

Exercise is an extremely important, however not the only factor in defining the midsection. Everyone has abdominal muscles, however, most of the population never sees them due to the "spill over tumor" hanging around their midsection. The trick or solution to viewing their abdominal region is simply a good core-conditioning program coupled with a fat loss nutrition program. If you want to see the core region and the six-pack, the fat has got to go!

By making a couple of adjustments to your current diet and cutting calories, in addition to a core based exercise program, you can have those prized abs you want within a couple of weeks or months, not years as you might have expected.

I've thought about a seatpost clamp style rack but they look kinda flimsy

--plus putting it on carbon fiber can damage it I've heard

How good are seatpost-clamp-racks?

Also, how good is the Windsor bike?  Why would you not want to go that whittierider?

If you had to carry a lot, the trailer mentioned above will work with your bike, but I'm sure you don't need that much for a tour of only two or three days.  Depending on how much you need, you might get away with just a really large seat bag.  They come in sizes up to nearly a cubic foot, kind of like a small duffel bag back there with internal braces to keep it from swinging and swaying.  Here are a couple from Caradice, from wallbike.com :

You can add a handlebar bag too.  If you're just credit-card touring (stay in a hotel, eat in restaurants), you might get away with a smaller seat bag like Jandd Mountaineering's Moutain Wedge III which has nearly two gallons' worth of space:

Excessive body weight contributes to snoring and obstructive sleep apnea, in addition to being a major influence on general health and well-being. Obstructive sleep apnea occurs in about 50-60 percent of those who are obese.

A recent report from the National Center for Health Statistics concludes that  35 percent of adults exercise regularly (more than 6 of 10 don’t), and nearly four in 10 aren’t physically active. Lack of exercise can increase the risk of diabetes, heart disease, and stroke. The CDC estimates that “about 112,000 deaths are associated with obesity each year in the United States.” However, this estimate is likely to change in the future as more data become available.

Proper diet and exercise are the mainstays for a healthy lifestyle, although many Americans turn to costly fad diets and exercise programs that fail to provide weight loss and a healthy lifestyle. The basic tenets to gradual weight loss and good health include developing healthy eating habits and increasing daily physical activity.

Self-Help Guidelines for Healthy Activity:

• Consult a physician – men over age 40; women over 50; people with (or at risk for) chronic health problems such as heart disease, diabetes, or obesity.

• Start out slowly and build up activity gradually over a period of months. This will help avoid soreness and injury.

• Try to accumulate 30 minutes or more of moderate-intensity cardiovascular activity each day. You can do all 30 minutes together or through short bouts of intermittent activity (e.g., 10 minutes at a time).

• Add strength-developing exercises at least twice per week.

• Incorporate physical activity into your day (walk to the office or store, take the stairs instead of the elevator, walk or jog at lunch time, etc.)

• Make leisure time active – garden, walk, ride a bike with family and friends, participate in an exercise class, join in a sports activity.

• Select activities you enjoy, find satisfying, and that give you a feeling of accomplishment. Success leads to increased motivation to be physically active.

• Be sure your activities are compatible with your age and physical condition.

• Make it convenient to be active. Choose activities that are readily accessible (right outside your door) like gardening, walking, or jogging.

• Try “active commuting.” Cycle, walk, or in-line skate to work or to the store.

• Make your activity enjoyable – listen to music, include family and friends, etc.

 
For those who are already moderately active, increase the duration and intensity for additional benefits.

Weight Loss Tips:

Take in fewer calories than you expend. Few people understand this basic, simple concept.

• Eat smaller meals 3-5 times per day.

• Eat nutrient dense foods such as whole grains, lean proteins, fruits, and vegetables.

• Eat slowly, and wait 10-15 minutes before taking second helpings.

• Don’t eliminate everything you like from your diet. Eat those things in small amounts (pizza, candy, cookies, etc.).

• Prepare healthy snacks that are easily available (cut carrots, apples, etc.).

• Avoid buffets.

• Drink plenty of water, especially immediately before meals.

 
The Healthy Weight Approach to Dieting:

• Enjoy a variety of foods that will provide essential nutrients.

• Three-quarters of your lunch and dinner should be vegetables, fruits, cereals, breads, and other grain products. Snack on fruits and vegetables. Eat lots of dark green and orange vegetables. Choose whole-grain and enriched products more often.

• Choose lower-fat dairy products, leaner meats and alternatives, and foods prepared with little or no fat. Shop for low fat (2% or less) or fat-free products such as milk, yogurt, and cottage cheese. Eat smaller portions of leaner meats, poultry, and fish; remove visible fat from meat and the skin from poultry. Limit the use of extra fat like butter, margarine, and oil. Choose more peas, beans, and lentils

• Limit salt, caffeine, and alcohol. Minimize the consumption of salt. Cut down on added sugar such as jams, etc. Limit beverages with a high caffeine content (tea, sodas, chocolate drinks) and caffeinated coffee to two cups per day. Minimize alcohol to one to two drinks per day.

• Limit consumption of snack foods such as cookies, donuts, pies, cakes, potato chips, etc. They are high in salt, sugar, fat, and calories, and low in nutritional value.
 
• Eat in moderation. If you are not hungry, don’t eat.

Getting a ripped abs is a common goal for many men and women. Having six pack abs can tell people a lot about you- not only will they think you look great, but also that you’re a disciplined and health conscious person.

Having six pack abs comes down to two things:

1. Developing strong abdominal muscles utilizing the right workout.
2. Losing that extra belly fat with the right diet.

Fortunately, there are some great workouts out there that can really help you focus on result-driven exercises for strengthening your abs. There are also some “golden rules” about what to eat, which can help you lose that extra flab in no time…

Learn how to get a six pack fast

Getting a six pack is not quite as hard as many people might think. It’s not easy, but with the right techniques anyone can do it. Many ads and information divert us from the necessary information regarding the right method to get flat abs fast and easily. If you haven’t yet found a good way to get six pack abs, it might be worth spending the next few minutes reading this post. Wonder how to get a six pack fast? What I’m going to show you is based on my 8 weeks experience to get six pack.  After reading this post, you will find out that it is possible for nearly anyone to get a flat stomach with strong six pack using the right techniques.

Get a Six Pack Fast with the right mindset

Before discussing a good diet plan or the right workout, there’s something much more fundamental that you’ll need- the right mindset. Many people, despite having a great trainer or the best advice, fail to get six pack abs because they don’t have the right mindset. Many people have come to ask me how to get six pack in a week, or how to get six pack in a month… If you’re expecting a magic remedy that will cause you to wake up one day with totally ripped abs, you can stop reading now and continue your search because you won’t find that remedy here. Getting six pack is a task which requires time and effort. Its a journey, and impatience is a sure way to give up in the middle of it. If you are serious about getting ripped abs, you must accept the fact that you cannot get it in one week or even a few weeks.

So how long does it take to get a six pack?

So you must be wondering how to get a six pack fast. The answer for this question can vary. In my case, I got totally ripped abs in 8 weeks. However, some of my friends got great results even faster. Your starting point is also very important- If you are skinny for example, it should be much quicker than if you are substantially overweight. The key to the right plan is to work out regularly and efficiently. Be realistic and don’t expect to see results in less than 6 weeks. But with the right mindset and techniques (about which I’m about to discuss), you should be able to get there pretty fast.

The course that I used to get six pack abs

Talk is easy, but if you’re anything like me, having the right mindset might not be good enough. You might need the right plan.We all need structure in our life and between work, school and all our other daily responsibilities, finding time to exercise can become a tough task and eating right an even tougher one… That’s why I recommend outlining a plan that will enable you to incorporate exercise and diet into your busy daily schedule. The most professional plan I found is called “The Truth About Abs” and although its not free, the entire course will cost you less than 1 hour with a good personal trainer. It offers a great, no BS approach to getting ripped. Read my review for the course here. If  you might be interested, but aren’t 100% convinced its for you, that’s fine- neither was I:) they have a $4.95 trial offer that you can get by clicking this link:

Truth About Abs $4.95 Trial Offer

How to get a six pack fast utilizing the right diet

Getting the right nutrition is very important to getting ripped abs. Fortunately, it’s not very complicated to have a good six pack diet. In this part, I will show you what you should and shouldn’t consume to get six pack fast.

Stay away from bad foods and drinks

You really should avoid the following if you want to get six pack abs fast:

Consuming alcohol can slow down your fat burning process by as much as 36%. Saturated fats and trans fats don’t provide us with energy, they are immediately stored as fat cells in our body. You will find them a lot in fried foods, processed foods etc… In addition, you should avoid eating refined sugar (found in candy and other unnatural-sweet products).

Drink more water

Most people don’t drink nearly enough water throughout the day, especially in winter. Drinking water offers a lot of benefits. First of all, more water will help you flush the toxic waste out of your body. Water also helps increase metabolism rate, which helps you build more muscle and burn more fat. The recommended amount of water is Eight- 8 ounce glasses of water per day.

Eat Lots of Protein

Many people don’t realize that while we work out we’re actually breaking our muscles down. The real work happens after our workout while our body rebuilds these muscles a tiny bit better than they were before. This is why you often hear its crucial to eat immediately (up to an hour) after workouts. The easiest way for for us to build back extra muscle is therefore to nourish our body with foods high in protein. Some great natural sources of Protein include:

• Eggs (especially egg whites)
• Meat (Chicken, Turkey, Beef, Veal…)
• Fish
• Legumes (Beans, Lentils…)
• Nuts

Buying Whey Protein Powder such as MuscleTechs IntraVol , or Allmax’s Isoflex  (usually consumed as shakes) are great shortcuts to getting large amounts of protein into your body with almost no accompanied fat, but I’d recommend them only if you’re trying to bulk up. If you’re trying to lose weight, you should probably get your protein from more “natural” sources above such as chicken or eggs. Regarding carbs-don’t consume too many, but you should eat some to give your body the necessary energy to turn the added protein into muscle.

Eat small meals spread over the day

Eating small meals is much better than just 3 big meals per day. First of all, you will not feel hungry. Secondly, you will always feel full of energy, which boosts metabolism. If possible, I recommend you eat six small meals per day. For example:

Breakfast -> Snack -> Lunch -> Snack -> Dinner -> Snack

How to get a six pack fast utilizing proper, regular exercise

I cannot stress enough the importance of proper and regular exercise. In order to get six pack abs fast, you should focus on exercises which specifically work on the upper and lower abs area. Though jogging and cycling are great for your general health, and they can help you lose the weight, they won’t be suffice for the best results. In fact, you need to use other highly effective exercises such as hanging legs raises, lower ab crunches, lying legs thrust. These focused exercises combined with more general workouts will provide the best results.

Conclusion regarding how to get a six pack fast

Now you see that anyone can get six pack abs once he/she has the right mindset and plan leading to a proper diet and workouts. As I mentioned, I purchased the “Truth About Abs” program and got great results within 8 weeks, but remember anything goes as long as you’re seeing results. Another option of course is to read about different exercise plans and exercises and utilize Youtube which can be a great place to find all kinds of detailed tutorials for free. Keep it as simple as possible, don’t worry about calorie counting too much, but do moderate your diet according to the tips above. Eat healthy food a long with regular exercises and you’ll get a six pack fast.

A strong odor to your urine, along with a yellow or amber color, may indicate that you may not be getting enough water. Note that riboflavin, a B vitamin, will make your urine bright yellow when you take dietary supplements that contain large amounts of riboflavin. Certain medications can change the color of urine as well.

You lose water through urination, respiration, and by sweating, and you lose more water when you're active than when you're sedentary. Diuretics, such as caffeine pills, certain medications and alcohol may increase the amount of water your body loses. Lost fluids must be replaced by the fluids in the foods you eat and the beverages you drink.

How much water do you need to drink? At least twenty percent of the water you need comes from the foods you eat. The rest comes from the beverages you drink. Some experts believe you can estimate the amount of water you need by taking your weight in pounds and dividing that number in half. That gives you the number of ounces you may want to drink each day. For example, if you weigh 160 pounds, you might want to drink at least 80 ounces of water or other fluids per day. Other factors include amount of physical activity and the climate where you are located. My water calculator can help you determine how much water you need to drink each day.

Water is probably the best choice for rehydration because it's cheap and has no calories or added ingredients. Sweetened soft drinks and sodas have added sugar that adds extra calories but no additional nutritional value. Sports drinks contain minerals that may help keep your electrolytes in balance, which is good for recovering after a hard work out, but look out for added sugar and calories that you may not want. Fruit and vegetable juices can be a good choice because they have vitamins and minerals your body needs (read labels, however -- vegetable juices may be high in sodium). Caffeinated beverages like tea and coffee count too, but too much caffeine can make you feel jittery.

_Sources:

_{Armstrong LE, Pumerantz AC, Roti MW, Judelson DA, Watson G, Dias JC, Sokmen B, Casa DJ, Maresh CM, Lieberman H, Kellogg M. "Fluid, electrolyte, and renal indices of hydration during 11 days of controlled caffeine consumption." Int J Sport Nutr Exerc Metab. 2005 Jun;15(3):252-65.}

_{Institute of Medicine of the National Academies. "Dietary Reference Intakes: Water, Potassium, Sodium, Chloride, and Sulfate." Accessed March 15, 2007. .}

_{Spigt MG, Kuijper EC, Schayck CP, Troost J, Knipschild PG, Linssen VM, Knottnerus JA. "Increasing the daily water intake for the prophylactic treatment of headache: a pilot trial." Eur J Neurol. 2005 Sep;12(9):715-8.}

Crunches is probably the best way. running is also great, same with pushups. Distract yourself by doing it in front of the tv or listening to music. Id say try and do some everyday.
It'll probably be a while before seeing significant change, but you'll see it soon if you put all your efort into it.

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