Are you tired of fastening your jeans up with a clothes hanger? Have you ever been congratulated on being pregnant when you're not actually? Does it make you angry to look down and not be able to see your abs? Does your inability to change your ab aesthetic upset you? If these statements apply to you then please read on as there is a solution.

Wouldn’t it be great to feel good about your abs? To have people positively comment about them. To feel confident in the changing rooms, beach, gym and bedroom.

Here are 10 simple rules in which to achieve the latter.

Before we continue I would like to just say you may or may not know the information below. It makes no difference. What usually separates success from failure is not the amount of knowledge but the amount of enthusiasm and focus that is placed into to the execution of that knowledge towards a desired goal.

I really want you to think about the aforementioned statement and why you were drawn to this article as you read.

OK to the good stuff. Lets start getting your abs firm, flat and toned.

1). Cut or completely eliminate all grains from your diet.

I Know, shock, horror. How can I say such a thing. Easy. This is by far the single most effective method of losing body fat, reducing your waist, flattening your abs, improving digestion, improving well being and energy levels than any other method on this article. In fact if you only do one thing from this article to improve the appearance of your abs would be simply to reduce significantly or totally eliminate grains and white sugar from your diet. They both have similar negative affects on the health of your body and the aesthetics of your waist.

The exact details of the negative biological reactions that take place when you scoff down bread, rice, cake, pasta on a continual basis are to lengthy in explanation for this article. But I ask you to examine the list below of possible symptoms associated with eating grains on a regular basis and see if any apply to you. I believe, just like many health care professionals believe, that grains and sugar are the major contributing factor to most all metabolic conditions i.e diabetes, cancer and syndrome X.

List of grain consumption causing symptoms

1. Cancer

2. Syndrome X (pre-disposition to diabetes, stomach fat accumulation)

3. Acne

4. Weakened immune system

5. Poor digestion

6. Ab distention (paunch belly)

7. Diabetes

8. Depression

9. Lack of energy

10. Asmtha

11. Mood swings

12. Joint pain

13. Poor immune response

14. Increased body fat

15. Bacterial infections

16. Short term memory loss

17. Lowered IQ

I am aware of the government and a majority of health professionals position on this matter. The current food pyramid currently suggest eating 6-11 servings of grains a day. I’m not going to tell you who to listen to but merely ask you to consider the answer to three questions; 1) who is more likely to have your best intentions at heart. Someone who makes money off your being ill, or someone who makes money off you becoming healthier. 2) our grain consumption goes up as our health has declined. 3) and have you been habitually eating the same way for years and has anything changed?

“Insanity: doing the same thing over and over again and expecting different results.”~Albert Einstein

2). Increase your full protein consumption.

I already know what's running through your mind; “if I increase my protein will I not start building uncontrollable muscle all over the place, so much so it looks like I’m wearing shoulder pads”. The answer to that popular question is an emphatic, NO! Most female bodybuilders are genetically predisposed to put on muscle and inevitably start injecting anabolic steroids and Testosterone into their body to compete with the other she-males. That's why they start buying Motor magazine and shave their face twice a day. Nothing to do with eating a bit more protein.

Protein encourages the body to use fat as a fuel source through the signaling of the production of Glucagon and consequently lowering it’s antagonist, Insulin. Lowering insulin levels is a good thing for body fat reduction but more importantly also health. Over production of insulin can cause fat accumulation as it is a storage hormone and Diabetes.

Protein has close to double the thermic effect of both fat and carbohydrates. Meaning the consumption of protein leads to increase in metabolic rate.

Lowering of insulin is associated with increased Growth Hormone levels. Growth Hormone has received much publicity lately and seems to be the new anti-aging substance of choice in America. It also preserves muscle tissue, promotes fat loss, tissue healing, and improves immunity.

Another benefit from increasing protein intake is the auxiliary nutrients that come with that intake. Creatine, branch chain amino acids, GLA, CLA, vit b in meat, omega 3, vit A and vit D in eggs. These all have numerous health benefits but holistically aid in the attainment of a lowered fat percentage.

If the above does not convince you to increase your protein intake maybe the below list of positive improvements attributed to optimal protein consumption.

Decreased headaches

Improved muscle tone

Decreased fat storage

Increased energy levels

Increased mood stability

Improved strength

Improved focus

Improved recovery

Increased sense of well-being

A full protein is a protein that contains all the essential amino acids are bodies NEED to thrive. They are found in meat, fish and eggs. The amount needed for optimal improvements really depends on lifestyle, training type, physique goals and genetic type. Most individuals, especially women consume to little protein. I’m not going to give you exact numbers on how much you should be eating as carrying a calculator with you at meal times is very unsociable, but a full source of protein at every meal is for most, ideal.

3) Increase the quality of your sleep.

Sleep is one of the most underrated actions someone can take in the pursuit of a lean physique. I’ve heard ignorant individuals actually boast about how they function on very little sleep. That’s analogous to someone boasting about how little food they eat or how little money they make.

We live in very stressful and challenging times. To not only survive but to thrive we have to take pride in doing the basics well. One of those basics is sleep.

Living in one of the most stressful, busiest and constantly evolving cities in the world, Londoners should use the time to sleep to negate the effects of living in such a place and let the mind have time to digest the barrage of ever changing and constant stimuli.

“Everyone in the world should be able to sleep without fear, at least for one night”~Mata Amritanandamayi Devi

Sleep has many functions and health benefits. The most pertinent to fat loss is the increase in GH whilst in REM sleep. Sleep has different stages. The increase in GH is in stage 4. The stages are cycled and are consecutively systematic in nature. Meaning before stage 4 can be reached stage 1, 2 and 3 have to finish. After stage 4 is finished the cycle again begins at stage 1. The more times you enter stage 4 the longer the GH release lasts, thusly increasing the fat loss potential. You may be asking yourself what does this mean in the real world. It means the better quality of your sleep and the longer you remain in that state the greater the potential for fat loss.

Sleep is a complicated matter but here are some simple guidelines to help you to have that quality sleep;

1. sleep between the hours of 10:30pm and 6:30am for optimal sleep,

2. have a regular routine to your sleeping

3. Avoid grains and sugar before sleep

4. sleep in total darkness

5. avoid caffeinated drinks after 3pm, especially if you're particular sensitive to stimulants

6. turn off all electrical appliances before sleeping. Electromagnetic fields can effect pineal gland function interfering with melatonin production. The hormone that is responsible for sleep

7. read something spiritual before you sleep

8. avoid such things as watching the news or any such stimulatory media before sleeping

9. calm your self before you sleep and tell yourself that you're going to have a restful, quality and peaceful sleep

10. go to the bathroom before sleeping so as to avoid waking up in the middle of the night

Again sleep is one of those things that people know they should do well but brush it to the side. It should be noted that the worse your sleep and the increased deprivation of sleep causes a sleep debt. Like all debts, they have to be paid one way or another.

Remember it’s not about surviving, it’s about thriving.

Author's Bio: 

Michael has been passionately involved in helping people reach their health and fitness goals for 6 years. He specializes in achieving fat loss through resistance training and healthy eating habits.