Summer's here and you're working hard to get yourself beach ready. A balanced diet and daily trips to the gym have become an essential part of your routine. You're willing to try just about anything to achieve the perfectly sculpted six-pack and a toned, muscular appearance. As you hone your diet and workouts in an attempt to lose the last 10 pounds, be careful not to fall victim to the fat loss myths that would have you believe crunches and hours of cardio are the only way to shed unwanted weight.

Fib #1: Want Abs? Do Crunches

The secret to getting the flat stomach that seems oh-so elusive has little to do with the number of crunches you do. Almost every move you make is initiated from the core, meaning these muscles are already strong and 100 more crunches a day are not going to reveal your six pack. Instead of trying to train the abdominals from your back or with some pricey T.V. order machine, look to functional exercises that engage the muscles of the core and lower back.

Try exercises like the body weight squat, lunge, plank hold or kettlebell swings to get more out of your workouts. Exercises like the kettlebell swing use the larger muscles of the lower body, including the quads, glutes, hamstrings and core. Using the large muscles of the lower body and entire core strengthens and defines the abdominals, while increasing the metabolism, allowing the body to burn stubborn belly fat.

Fib #2: Run More, Lose More

No matter who you are or how many crunches you do, you'll need to burn more calories to lose the weight that's preventing you from obtaining a shredded stomach. However, some people may lead you to believe that lacing up your running shoes and logging a million miles is the best way to lose that weight. Not true!

Sprinting, not long runs, is a superior method for building muscle and losing fat. Using high intensity interval training (HIIT) to alternate between periods of sprinting, jogging and walking will burn more calories in less time than jogging alone.

Fib #3: Lose More Fat Just By Eating Fewer Calories

Low calorie, fat or carbohydrate diets are more likely to result in binge eating than weight loss. Choosing foods that will provide energy and nutrients to fuel your workouts is just as important as the workouts themselves.

Simply put, your diet should focus on lean animal protein, fresh vegetables (green, leafy, and colorful), some fruit, healthy sources of fat, limited number of starches, and no added sugars. Aim for three meals during the day and one or two snacks, depending on hunger and activity level.

Fib #4: You Need a Gym Membership and a Trainer to Get in Shape

Not only do you not need a trainer, you don't even need a gym membership to get a great workout. Transform a spare bedroom, the basement, or the garage into an at-home fitness center with a set of dumbbells, a jump rope, and a kettlebell.



These versatile training tools, combined with your own body weight, can be used to build strength and cardiovascular fitness. They do not require a huge space and store away easily. Save thousands of dollars and hours of your time by combining 5-10 exercises into a burst training workouts that will torch calories and build muscle.

Try this workout:

• Jump Rope 60 seconds

• Rest 30 seconds

• Dumbbell Biceps Curl-to-Overhead Press 60 seconds

• Rest 30 seconds

• Burpee 60 seconds

• Rest 30 seconds

• Max Rep Push-up 60 seconds

• Rest 30 seconds

• Jump Squats 60 seconds

• Rest 30 seconds

• Push up-to-Dumbbell Row 60 seconds

• Rest 30 seconds

• Jump Lunge 60 seconds

• Rest 30 seconds

• Kettlebell Swing 60 seconds

• Rest 30 seconds