By Herve J. Duchemin

Turbulence Training

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5 Six Pack Ab Workout Myths: Why Hundreds of Crunches and Situps Are the WORST Fat Burning Program to Lose Stomach Fat, Flatten Your Abs, and Give You Six Pack Abs

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If you've seen Fight Club, you'd be crazy to think Brad Pitt's physique was anything less than stellar. It was far from big and bulky; the bloated power-lifter look went out of style with bell-bottomed pants. Rather than being monstrous, Brad's ripped physique was lean and cut. More and more men are seeking a borderline "not too big but not too small look," which Brad displays perfectly in Fight Club. If you'd like to have a killer body like his, I'll help you get there.

Diet What to Eat
Looking at Brad's physique, it is obvious that he didn't get that way eating burgers and fries. Stay away from dairy and fried foods, and processed foods like bleached white flour, soft drinks, pastries, and fruit juices. Instead, eat whole fruits -- like apples, grapefruits and oranges -- early in the day. Stick to grilled chicken breast or fish, eggs, whole grains like 7- or 12-grain bread, brown rice and lentils, whole-grain cereals like oatmeal, farina and cream of rice/wheat, and starches like yams and sweet potatoes. Your fats should be included in a few of your meals and should come from olive, canola or flaxseed oil, natural peanut butter, avocadoes, and fatty fish.

How Many Calories You Need You should strive to eat a balanced diet and stay within your body's Basal Metabolic Rate (BMR), which is the amount of calories your body needs to perform its daily functions. At the end of the day, your progress will be determined by the energy (calories) you take in from food, minus the energy (calories) you expend through exercise.

Another thing to keep in mind is that you should strive to eat every two to three hours. When you go much longer than that without consuming a meal, your body goes into starvation mode and your metabolism slows or shuts down in an attempt to burn as little energy as possible to keep you alive.

There are many formulas to calculate your BMR. A simple one for adult males is [bodyweight x 10] + [2 x bodyweight]. So the BMR for a 170-lb. male would be 1,700 + 340, or 2,040 calories per day to sustain itself. Divide this into equal meals every two to three hours, combining protein and carbohydrates in your first few meals, and then protein and vegetables in your final meals of the day.

The Post-Workout Meal The only exception to this rule is your post-workout meal, at which point your body is starving for protein and carbohydrates. The two carbohydrates that work best are dextrose and maltodextrin; these are both digested at a high rate and will replenish your glycogen stores. You can get them from any health food store. If that isn't adequate for you, feel free to have something that acts more quickly, like honey or a sports drink, which will also suffice. Fruit sugars (fructose) take much longer to be absorbed by the body and should be avoided.

Find out what kind of workout it will take to look like a Fight Club member…

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Turbulence Training

Wanna Get Ripped like Craig Ballantyne? Try his revolutionary fat loss system today and see how he does it!