Shutdown Utility software

Chrono Shutdown is a free download which lets you program your computer to shut down at a predefined time.

 

Chrono Shutdown is useful for Shutting Down, Logging Off or Rebooting your computer.

BossKey is a free virtual desktop program

BossKey is a free virtual desktop program. 

With BossKey you can have different sets of windows/applications and flip between them instantly with a single keypress. You can define up to 10 virtual desktops.

 

This tool was recommended by mIKKImAX

 

DOWNLOAD LINK CLICK HERE

WINDOWS 7 WALLPAPER DOWNLOAD

View Full Album

 

 

Ultimate Bluetooth Mobile Phone Spy Software & Useful Codes

Ultimate Bluetooth Mobile Phone Spy Software & Useful Codes

 

Note : Download link is valid up to only for ten times.

5 usefull xp tricks

 

The Windows XP start menu

The Windows XP start menu is one of the most important menus in Windows. But is seems to have a mind of its own.
Don't you agree that YOU should decide what goes on this menu ?

The Most Frequently Used (MFU) list
Did you notice that it has a "most frequently used" list ? This list keeps track of how often programs are used. It is the portion of the start menu between "All Programs" and the horizontal line under the "pinned" items.
The population of your MFU list may seem strange at times. Maybe you see programs that you haven't used in ages. Maybe you don't see programs that you'd expect to see. And even if the content seems logical, the list "lives", so you can never count on a program to be there.
To make the content of the start menu more reliable, it may be a good idea to decrease the size of the MFU list a bit and make more room for the "pinned" list.
The programs, documents, web sites, ... that you put on the pinned list are there to stay. Once you put them there, you can count on them to be there. Your default web browser and e-mail program are on the pinned list by default, but you can remove them if you want.
How to put a program on the pinned list ?
Click on the start button and navigate to the program that you want on the pinned list
Right-click this program and select "Pin to Start menu"
A document that you use often on the pinned list ?
Open Windows Explorer, navigate to that document, right-click and drag that document to the Start button and release the right mouse button when your mouse pointer is on the Start button.
An often visited web site on the pinned list ?
Fire up your web browser and make sure that it's not maximized so that you can also see some of your desktop
Go to the web page that you want to pin to the start menu
click and hold the pictogram next to the url in the address bar and drag the icon to your desktop

The icon that you need to drag to your desktop
Windows puts a shortcut on your desktop. Click this shortcut and drag it to your start button. The shortcut is now on your pinned list and you can safely remove it from your desktop to tidy up.
More room for the pinned listIf you put too many icons on your Windows XP Start menu pinned list, Windows may start to worry about the start menu real estate and bug you with messages. By decreasing the number of items on the "most frequently used" list, you make more room available for the pinned list.
.Right-click the start button
.Select properties
.Click the tab "Start Menu"
.Click the button "Customize"
.In the "Programs" section, decrease the "Number of programs on Start menu"
.You might also want to select the radio button "Small icons" in this dialog to have more space on the Start menu
.Click ok
.Click ok once more

Microsoft Hardware-Assisted Virtualization Detection Tool

Microsoft has released, Hardware-assisted virtualization (HAV) detection tool to check if your computer processor supports hardware virtualization and if this setting is enabled on the processor.

Windows Virtual PC (Windows XP Mode) requires processors capable of hardware-assisted virtualization with AMD-V, Intel VT or VIA VT turned on in the BIOS.

Windows XP Mode allows users of Windows 7 Professional (or higher) the ability to run Windows XP productivity applications that may not be compatible with Windows 7.

Check if your PC hardware works with Windows XP Mode by downloading and running Hardware-assisted virtualization (HAV) detection tool.

Download HAV Here (Standalone)

Download Windows Virtual PC RC and Windows XP Mode RC

Smart Toolbar Remover remove any tool bar from your browser

Some of the applications/programs (adware) install toolbars automatically during their installation. This makes your Internet browser slow & bloated with useless toolbars.

Smart Toolbar Remover is a simple tool which makes it quick and easy to uninstall/remove these unwanted toolbar from browser. Just check the box next to each toolbar you want to remove, and get rid of them all with the click of a button!

Supports: Windows NT/2000/XP/2003/Vista/Windows 7

Download Here (570 KB)

174 RUN COMMANDS

Program	Run Command
Accessibility Controls	access.cpl
Accessibility Wizard	accwiz
Add Hardware Wizard	hdwwiz.cpl
Add/Remove Programs	appwiz.cpl
Administrative Tools	control admintools
Adobe Acrobat ( if installed )	acrobat
Adobe Distiller ( if installed )	acrodist
Adobe ImageReady ( if installed )	imageready
Adobe Photoshop ( if installed )	photoshop
Automatic Updates	wuaucpl.cpl
Basic Media Player	mplay32
Bluetooth Transfer Wizard	fsquirt
Calculator	calc
Ccleaner ( if installed )	ccleaner
C: Drive	c:
Certificate Manager	cdrtmgr.msc
Character Map	charmap
Check Disk Utility	chkdsk
Clipboard Viewer	clipbrd
Command Prompt	cmd
Command Prompt	command
Component Services	dcomcnfg
Computer Management	compmgmt.msc
Compare Files	comp
Control Panel	control
Create a shared folder Wizard	shrpubw
Date and Time Properties	timedate.cpl
DDE Shares	ddeshare
Device Manager	devmgmt.msc
Direct X Control Panel ( if installed )	directx.cpl
Direct X Troubleshooter	dxdiag
Disk Cleanup Utility	cleanmgr
Disk Defragment	dfrg.msc
Disk Partition Manager	diskmgmt.msc
Display Properties	control desktop
Display Properties	desk.cpl
Display Properties (w/Appearance Tab Preselected )	control color
Dr. Watson System Troubleshooting Utility	drwtsn32
Driver Verifier Utility	verifier
Ethereal ( if installed )	ethereal
Event Viewer	eventvwr.msc
Files and Settings Transfer Tool	migwiz
File Signature Verification Tool	sigverif
Findfast	findfast.cpl
Firefox	firefox
Folders Properties	control folders
Fonts	fonts
Fonts Folder	fonts
Free Cell Card Game	freecell
Game Controllers	joy.cpl
Group Policy Editor ( xp pro )	gpedit.msc
Hearts Card Game	mshearts
Help and Support	helpctr
Hyperterminal	hypertrm
Hotline Client	hotlineclient
Iexpress Wizard	iexpress
Indexing Service	ciadv.msc
Internet Connection Wizard	icwonn1
Internet Properties	inetcpl.cpl
Internet Setup Wizard	inetwiz
IP Configuration (Display Connection Configuration)	ipconfig /all
IP Configuration (Display DNS Cache Contents)	ipconfig /displaydns
IP Configuration (Delete DNS Cache Contents)	ipconfig /flushdns
IP Configuration (Release All Connections)	ipconfig /release
IP Configuration (Renew All Connections)	ipconfig /renew
IP Configuration (Refreshes DHCP & Re-Registers DNS)	ipconfig /registerdns
IP Configuration (Display DHCP Class ID)	ipconfig /showclassid
IP Configuration (Modifies DHCP Class ID)	ipconfig /setclassid
Java Control Panel ( if installed )	jpicpl32.cpl
Java Control Panel ( if installed )	javaws
Keyboard Properties	control keyboard
Local Security Settings	secpol.msc
Local Users and Groups	lusrmgr.msc
Logs You Out of Windows	logoff
Malicious Software Removal Tool	mrt
Microsoft Access ( if installed )	access.cpl
Microsoft Chat	winchat
Microsoft Excel ( if installed )	excel
Microsoft Diskpart	diskpart
Microsoft Frontpage ( if installed )	frontpg
Microsoft Movie Maker	moviemk
Microsoft Management Console	mmc
Microsoft Narrator	narrator
Microsoft Paint	mspaint
Microsoft Powerpoint	powerpnt
Microsoft Word ( if installed )	winword
Microsoft Syncronization Tool	mobsync
Minesweeper Game	winmine
Mouse Properties	control mouse
Mouse Properties	main.cpl
MS-Dos Editor	edit
MS-Dos FTP	ftp
Nero ( if installed )	nero
Netmeeting	conf
Network Connections	control netconnections
Network Connections	ncpa.cpl
Network Setup Wizard	netsetup.cpl
Notepad	notepad
Nview Desktop Manager ( if installed )	nvtuicpl.cpl
Object Packager	packager
ODBC Data Source Administrator	odbccp32
ODBC Data Source Administrator	odbccp32.cpl
On Screen Keyboard	osk
Opens AC3 Filter ( if installed )	ac3filter.cpl
Outlook Express	msimn
Paint	pbrush
Password Properties	password.cpl
Performance Monitor	perfmon.msc
Performance Monitor	perfmon
Phone and Modem Options	telephon.cpl
Phone Dialer	dialer
Pinball Game	pinball
Power Configuration	powercfg.cpl
Printers and Faxes	control printers
Printers Folder	printers
Private Characters Editor	eudcedit
Quicktime ( if installed )	quicktime.cpl
Quicktime Player ( if installed )	quicktimeplayer
Real Player ( if installed )	realplay
Regional Settings	intl.cpl
Registry Editor	regedit
Registry Editor	regedit32
Remote Access Phonebook	rasphone
Remote Desktop	mstsc
Removable Storage	ntmsmgr.msc
Removable Storage Operator Requests	ntmsoprq.msc
Resultant Set of Policy ( xp pro )	rsop.msc
Scanners and Cameras	sticpl.cpl
Scheduled Tasks	control schedtasks
Security Center	wscui.cpl
Services	services.msc
Shared Folders	fsmgmt.msc
Sharing Session	rtcshare
Shuts Down Windows	shutdown
Sounds Recorder	sndrec32
Sounds and Audio	mmsys.cpl
Spider Solitare Card Game	spider
SQL Client Configuration	clicongf
System Configuration Editor	sysedit
System Configuration Utility	msconfig
System File Checker Utility ( Scan Immediately )	sfc /scannow
System File Checker Utility ( Scan Once At Next Boot )	sfc /scanonce
System File Checker Utility ( Scan On Every Boot )	sfc /scanboot
System File Checker Utility ( Return to Default Settings)	sfc /revert
System File Checker Utility ( Purge File Cache )	sfc /purgecache
System File Checker Utility ( Set Cache Size to Size x )	sfc /cachesize=x
System Information	msinfo32
System Properties	sysdm.cpl
Task Manager	taskmgr
TCP Tester	tcptest
Telnet Client	telnet
Tweak UI ( if installed )	tweakui
User Account Management	nusrmgr.cpl
Utility Manager	utilman
Volume Serial Number for C:	label
Volume Control	sndvol32
Windows Address Book	wab
Windows Address Book Import Utility	wabmig
Windows Backup Utility ( if installed )	ntbackup
Windows Explorer	explorer
Windows Firewall	firewall.cpl
Windows Installer Details	msiexec
Windows Magnifier	magnify
Windows Management Infrastructure	wmimgmt.msc
Windows Media Player	wmplayer
Windows Messenger	msnsgs
Windows Picture Import Wizard (Need camera connected)	wiaacmgr
Windows System Security Tool	syskey
Windows Script host settings	wscript
Widnows Update Launches	wupdmgr
Windows Version ( shows your windows version )	winver
Windows XP Tour Wizard	tourstart
Wordpad	write
Zoom Utility	igfxzoom

Backup and Restore Firefox Passwords List

Somebody recently wrote in asking how to backup the list of saved passwords in Firefox into a spreadsheet, so I’m writing the solution here for everybody: All you need is the Password Exporter extension.

If you’d like to backup your entire profile including passwords, cookies, bookmarks, etc, you can use this method.

Open up the Add-ons screen and find Password Exporter in the list, where you can click the Options button to bring up the Import/Export Passwords dialog.

You can either import or export your passwords using this dialog, and you can choose to encrypt them if you want.

You can export in either XML or CSV format. If you are trying to create a spreadsheet with all your passwords the CSV file would be a better choice.

Just be very careful with the list of passwords you exported.

Download Password Exporter from Mozilla Add-ons

Help Keep Your PC Protected with Free Tools from Trend Micro

Finding and eliminating Spyware, Viruses, and other forms of Malware on your computer can sometimes seem like an endless battle. Today we take a look at some free tools from Trend Micro that you can add to your anti-malware arsenal.

A few months ago we showed you how Malware can get on your computer. Asian Angel also did a great series on different free applications you can use to combat it all. Trend Micro is a trusted name when it comes to combating malicious software and here we take a look at some of the free tools they offer to detect and eliminate various forms.

HouseCall

If your computer isn’t running right and you suspect there might be malware causing the instability, you can use HouseCall which is an on-demand scanner for identifying and removing it. HouseCall is a stand alone app that doesn’t install on your machine. In fact you can run it from a flash drive. When you kick off the launcher it updates with the latest virus definitions.

The user interface is simple and easy to use and allows the basic functions for detecting and removing viruses and other malware.

Before starting a scan, go into Settings and choose between a Quick, Full, or custom scan.

Progress is shown while the scan takes place showing results, and you can stop it at any time if you need to.

If threats are found you can select what action to take for each one, then click the Fix Now button.

Here we showed you Version 7.1 (beta) and you can still download the legacy version 6.5 which runs in your browser and requires ActiveX or Java. Keep in mind 7.1 doesn’t install on your computer so there is no real-time protection, but if you need a way to quickly scan a system and remove malware it definitely will do the trick.

Download HouseCall

RUBotted

Bots are malicious apps that take over your machine and join in networks called Botnets. They work in unison over the Internet to relay spam, infect other machines, attack web servers, etc. RUBotted installs on your computer and monitors for suspicious activities and regularly updates to identify behavior associated with bots.

It runs quietly in the background, you can access it from the tray, and if a threat is detected it will prompt you to take action.

Download RUBotted

CW Shredder

This utility has been around for several years but still can help you get rid of an annoying CoolWeb, which infects a ton of directories on your PC. When I worked at IT at a community college a few years back, this was a very handy tool. It only works for a CoolWeb infection but if you have had one before you know how much of a pain removing it is.

Download CWShredder

These are some free anti-malware tools that can come in handy especially when fixing someone else’s computer.

Open an Explorer Window from the Command Prompt’s Current Directory

Have you ever done something on your computer without really thinking about it, but the person next to you has a surprised and confused look on their face? If so, then you might have performed a Stupid Geek Trick. Today we’ll show how to open an Explorer window from the current command prompt directory.

Let’s begin… just open up a command prompt and then type in the following (the . passes the current directory to Explorer)

explorer .

You’ll immediately see an Explorer window show up with the contents of the directory your command prompt is in.

If you want to type less characters, you can use the following instead:

start .

You can even use the full path to a folder…

explorer c:\some\folder\path

Or one of the built-in shell variables…

start %APPDATA%

Or the newer shell: operator style:

start shell:startup

And you’ll see that directory instantly show up:

The Firefox Hotkey You Might Not Know

Yeah, you’re pretty sure that you’re the master of all things Firefox. I mean, why else would you be reading this article? So, we’ve got to ask, have you ever seen this one before?

So here’s how it works… you’ll have to start off with hitting the Ctrl+T hotkey to open a new blank tab:

Then just hit the Ctrl+Z hotkey, and just like that, the last URL from the last tab you were on will be sitting in your address bar.

You’ll notice in the above screenshot that the last tab was HTG, and the below screenshot was taken with Lifehacker as the last open tab.

The only real use that we can think of for this is a way to quickly duplicate the current tab—just hit Ctrl+T, then Ctrl+Z, then Enter.

Other than that, it’s really just a stupid geek trick.

Registry Hack to Disable Writing to USB Drives

A common security concern at organizations is allowing users to plug in a usb flash drive, because they could so easily copy corporate data.

Since Windows XP SP2, you can disable writing to USB devices altogether using a simple registry hack. Here it is:

[HKEY_LOCAL_MACHINE\SYSTEM\CurrentControlSet\Control\StorageDevicePolicies]
“WriteProtect”=dword:00000001

Once you use the registry hack, you will have to reboot for the changes to take effect. One should also note that if you are using this trick, you should make sure that the users are not administrators on the computer, because they could easily change this setting back.

This works on Windows Vista as well. Here’s the window you’ll get when you try and write to a USB drive:

Download Nokia N97 Original Ringtones

I’ve found a pack containing 33 original ringtones of Nokia n97 mobile available in mp3-aac format. Download and enjoy these ringtones!

Download - Mirror 1 | Mirror 2 | Mirror 3  (Size: 8MB)

Mozilla Blocking Microsoft Plug-Ins

Firefox users on Windows may see the nearby window pop up on Firefox soon. Mozilla has begun to use its blocklisting mechanism to block these add-ons.

Among the vulnerabilities disclosed by Microsoft last Tuesday was MS09-054, a Cumulative Security Update for Internet Explorer. As Microsoft explains in an entry on their Security Research & Defense blog, the .NET Framework 3.5 SP1 installs a "Windows Presentation Foundation" plug-in in Firefox. The vulnerability in this component opens up a browse-and-get-owned attack in Firefox.

There are two confusing parts to this issue as I see it: first, the same Microsoft SRD blog entry states unequivocally that "...any customers that have applied the update associated with MS09-054 are protected, regardless of the attack vector." I did this Tuesday, and yet Firefox just blocked it for me anyway. In fact, the blocklist says clearly that all versions of the add-on are blocked. The other thing is that Mozilla is blocking the "Microsoft .NET Framework Assistant" add-on too. I don't see this code implicated anywhere in the Microsoft documentation.

JetAudio 7.5.5

Free multimedia player. Audio/Video Playback. Create MP3, mp3PRO files from audio CD. Broadcast MP3, mp3PRO formats.

Download JetAudio

Mozilla Firefox 3.6 Alpha 1

Firefox is a free, open-source and cross-platform web browser for Windows, Linux, MacOS X and other operating systems. It is small, fast and easy to use, and offers many advantages over other web browsers, such as the tabbed browsing and the ability to block pop-up windows.

 

Download Firefox

AVG Anti-Virus Professional 9.0.663.1703

If you use your computer every day, you need protection that’s always there, constantly keeping you safe. With AVG Anti-Virus, you get hassle-free protection against today’s most sophisticated threats, online and offline. AVG Anti-Virus includes our unique LinkScanner to prevent you from accidentally visiting harmful sites.

 

Download AVG Anti-Virus Professional Trial

Deleting search history from the Google home page search box ,toolbar, googlebar firefox ext.

In Internet Explorer

The search history that displays in the search box on the Google homepage is stored by your browser, not by Google. You can clear the history or disable this feature entirely by following these steps:

1. Go to the “Tools” menu
2. Select “Internet Options”
3. Select the “Content” tab
4. Within the “Personal Information” area, select “AutoComplete”
   • To clear the current history, click on “Clear Forms”
   • To disable this feature entirely, uncheck the “Forms” box

You can also delete individual entries from your search history by using the Down arrow key to highlight a previous search and then pressing the Delete key.

In Firefox

As with Internet Explorer, you can also clear the search history or disable the feature in Firefox.

1. Go to the “Tools” menu
2. Select “Options”
3. Select the “Privacy” tab
4. Within the “Saved Form Information” area:
   • To clear the current history, click on “Clear”
   • To disable this feature entirely, uncheck the “Save information I enter in web page forms and the search bar”

Another way to very quickly clear the search history is to place your cursor in the search box, right click and select “clear search history.” This is faster for on-the-fly clearing.

You can also delete individual entries from your search history by using the Down arrow key to highlight a previous search and then pressing the Shift-Delete key.

Deleting search history from the Google Toolbar

The Google Toolbar for Internet Explorer also retains the search history if you let it. Clearing the current search history or disabling the feature in the browser does not affect the Google Toolbar. You have to do it in the Toolbar separately.

To completely disable your Toolbar’s search history

1. Select the “Options” button on the Toolbar
2. Un-check the box next to “Drop-down search history”

To simply clear the current search history:

1. Click the Google logo to access the drop-down menu
2. Select the “Clear Search History” option

 

Deleting search history from the Googlebar Firefox extension

The Google Toolbar has not yet been written for Firefox, but there is an extension called Googlebar that provides a similar function. It also retains the search history. The difference is that it does not automatically place everything in a drop down list for the user to see. But, it is there to view with the click of a check mark at the right of the search box.

To completely disable Googlebar’s search history:

1. Click on the Googlebar logo at the left side of the bar
2. Select “Googlebar Options”
3. Select the Miscellaneous tab
4. In the “Save History” section, uncheck “Preserve the search history across browser sessions”

To simply clear the current search history:

1. Click the Googlebar logo
2. Select the “Clear Search History” option

 

OR

DOWNLOAD THIS SOFTWARE TO CLEAN YOUR PRIVATE HISTORY 

Rockstar Announces GTA IV for the PC

Grand Theft Auto IV will be arriving on the PC this November, bringing all of the rich, immersive

narrative experience found in the console versions, along with newly expanded multiplayer just for the PC.

New York, NY – August 6, 2008 – Rockstar Games, a publishing label of Take-Two Interactive Software, Inc. (NASDAQ: TTWO), is proud to

announce that Grand Theft Auto IV will be arriving on the PC on November 18th and 21st in North America and Europe, respectively.

“We are very excited to be releasing the PC version of Grand Theft Auto IV,” said Sam Houser, Founder of Rockstar Games. “The whole team is dedicated to bringing an amazing gaming experience to the PC. The game looks and plays beautifully on PC and we can’t wait for people to play it.”

HOW TO LOSE WEIGHT QUICKLY

Want to slim down fast for that beach vacation or high school reunion? While there are many things you can do to shed pounds, losing weight too quickly, like any sudden change to your body, can be dangerous. While fad diets, diet pills, and fasting may indeed induce rapid weight loss, these methods can cause you to lose muscle and may also injure your heart and other organs fairly quickly. The best solution? Don't go for an overnight miracle. Instead, follow these steps to lose fat rapidly, healthily, and sustainably.

Steps

1. Determine your daily calorie intake . Losing weight is simply a matter of expending more calories than you take in, through exercise and your daily activities. To win the battle, it helps to know how many calories you are consuming in a day.
   • Write down all the things you eat on a typical day. Carry a small notebook with you and write down every snack, every drink, and the contents of every meal. There are also great websites that you can use to keep track of calories, get recipes, and help achieve your goal. Don't forget to include the pats of butter or the spoonful of sugar in your coffee. It's best to do this for at least a couple weekdays and a weekend; it's even better if you can go a full week. There are also calorie tracking websites that can help you to do this, for example the US government website, My Pyramid Tracker .
   • Do an itemized calorie count. When possible, write down the number of calories in each thing you eat as you eat it. Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat. Look up the calorie count on the internet for foods that don't have calories listed on the container or for fast food meals. You don't have to be 100% accurate, but you do want a good estimate of the number of calories you're taking in. There is an idea that multiplying your own weight by ten will produce a rough estimate of the number of calories you need to eat per day to maintain your weight. This is NOT true, you may wind up grossly under (or perhaps over) estimating the number of calories you should be eating. Use a scientific or health website to determine the number of calories you should eat a day or consult your doctor. Everyone has different metabolisms and there is no blanket rule that covers everyone's recommended calorie intake. Reducing 500 calories per day from the calories you eat to maintain your weight can help you lose a pound of fat per week.
2. Go over the list and decide which foods to cut out or reduce. Cutting calories is usually a lot easier than you might think. For example, that daily tall latte in the morning may pack 500 calories. Since a pound of flab (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound a week. Other easy cuts include salad dressing (salad dressing is the number one source of fat in the average American woman's diet) soda pop, candy, and butter. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calories (high-sugar foods). You don't need to cut these things out entirely, but if you reduce your intake of high-fat, high-calorie foods you'll lose weight faster.
3. Seek out alternatives to the unhealthy foods you've identified. You can simply reduce the amount of soda you drink or mayonnaise you put on your sandwiches, or you can substitute healthier choices. Drink water instead of soda, for example, or use mustard instead of mayo. Low-fat and low-calorie options are also available for most foods, and many of these are natural, (although some are made with strange chemicals), and tasty. Start trying to eat healthy in most meals:
   • Choose lean meats. Chicken and fish are both very low in fat (and certain fish like salmon, sardines, and fresh tuna are an excellent source of antioxidants, which are also beneficial to your health), so aim to replace some or all of the beef or pork in your diet with these foods.
   • Replace high-calorie side dishes with healthier alternatives. Many people get a ton of calories from side dishes such as macaroni and cheese, French fries, or potato salad. You can eat healthier and lose weight by replacing these with fresh vegetables and salads. Pre-made salads are practically effortless, and when accompanied by a reduced-calorie dressing or no dressing at all, they're weight-loss gold.
   • Start your days off right. A fattening breakfast of bacon and eggs or a pastry can be replaced with yogurt, oatmeal, high-fiber, low-sugar cereals; or fresh fruit for fruit smoothies. However, for those on a low carb diet bacon and eggs are a great combo for breakfast, since neither have carbs. But don't fall into the trap of skipping breakfast. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, and reduces snacking before lunch.
4. Plan your meals. Look for healthy, delicious meals online or in your cookbooks, and create a menu for the week. Make sure that your meal plan reduces your total calorie intake: you're not going to lose weight if you consume the same amount of calories by eating different foods. Make a list of what you'll need for these meals, and -- except for a few snacks, of course -- don't stray from your list when you get to the market. Planning your meals helps ensure you get a balanced diet and reduces the temptation to stop off for fast food or order a pizza. Remember, it's easier to stick to your shopping list if you shop when you aren't hungry.
5. Watch your portion sizes. Opening a bag of rice cakes and eating all of them in one sitting isn't going to help you lose weight. When eating chips, nuts, or dried fruit put a portion in a small bowl and then put the bag away. That way you won't mindlessly eat a larger portion than you had intended. Even if you only make minimal changes to your diet choices, reducing portion size will inevitably reduce caloric intake. A great way to watch portion sizes while snacking is to buy one serving 100 calorie packages - and they come in many favorite snack food items!
6. Graze on healthy snacks. Just because you're getting healthy doesn't mean you can't snack. In fact, eating small meals and snacks throughout the day, or grazing, has been shown to aid weight loss, (compared to eating three large meals a day), by keeping metabolism steadier. Pick snacks that are low in calories and fat and high in fiber (dried apricots, nuts, rice cakes, fruits, baby carrots, cherry tomatoes, and so on). Vegetables are generally very low in calories, very high in fiber, and full of flavor and nutrition. Avoid starchy vegetables like potatoes, and try to eat vegetables plain, without fatty dressings or dips. Fruit also makes a good snack. Fruit contains more soluble fiber than vegetables, which slows your body's absorption of carbohydrates, thus releasing energy more slowly, (preventing sugar highs), and keeping you feeling full longer. Fruit juices are not a replacement for the real thing. You need that fiber, and juices often have more calories than the equivalent serving of fruit -- as many calories as soda! Be careful with dried fruits, because without the water, you tend to eat more, and fruits, when dried, are calorie-rich per ounce. With any dry or dried food, be sure to drink plenty of water.
7. Get more fiber. There are many myths about fiber, but there is science to back up its helpful role in the diet. Fiber keeps the right amount of water in your intestines, making your digestive system work more efficiently and helping to keep you regular. Thus, just eating enough fiber may help you feel slimmer in just a day or so. There is also evidence that fiber in the diet can help prevent stroke and heart disease, ease the effects of diabetes, and may even directly help in weight loss.
8. Drink plenty of water. Adequate water is essential for health, and a great many people simply don't get enough. What's more, if you're chronically dehydrated, your body will retain water in unflattering places, so if you make sure to get plenty of fluids you can start visibly trimming down in as little as a day. Remember, the more you exercise, the more water you'll need. See the related wikiHow for more details on how much water you should be getting.
9. Exercise. Remember, you can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight fast, exercise is essential.
10. Perform high-level aerobic activities. Moderate aerobic workouts incorporating jogging, brisk walking, cycling, aerobic machines, or classes not only burn calories -- they also keep your heart healthy. Swimming is also great, especially if you are quite overweight or have joint problems, because you can get the same benefits of running -- typically burning even more calories -- with much less stress on your joints. Try to get at least 30-40 minutes of aerobic exercise at least three or four days per week.
11. Pump some iron. Resistance training, (weight training), can help both sexes stay lean by building muscle and raising metabolism. The fact is, hours and hours of aerobic exercise won't help most people lose weight fast because your metabolism drops back to normal fairly quickly after stopping the exercise. If you gain muscle, however, your body's resting metabolism, (the amount of calories you burn when you're just sitting still), increases, because muscle requires a lot of calories to maintain. Studies have shown consistent weight training to raise the body's metabolism by 15%. This means an average woman might burn 200-300 more calories at rest every day! Resistance training is the gift that keeps on giving! Although, keep in mind that muscle mass weighs more than fat (don't be surprised if you gain weight but look slimmer).
12. Rest properly. This means not only taking at least 24-48 hours between strength training the same muscles, (and taking 1-2 days off from exercising each week); it also means getting enough sleep at night, since sleep deficiency impairs your ability to lose fat.
13. Be realistic. Don't expect a miracle. Healthy weight loss can be achieved fairly quickly, but you'll need to be patient. In addition, be sure to set realistic goals. Make sure that the weight you're trying to reach is a healthy weight for you, and keeping in mind that gaining pounds of muscle will help you lose fat, be trimmer, and look better even though you don't actually lose any weight. Your goal should be a healthy body, not a number of pounds! Everyone looks good at a different weight. A short person may look really good at about 112 pounds, but a person of a taller height would just look unhealthy. Keep yourself at a weight that makes you look good, not at a number that sounds good.
14. Make adjustments. A successful weight loss strategy based on reducing calorie intake and increasing activity can be adjusted to maintain your desired weight once you reach it. Unlike typical diets, this method is sustainable -- it is a lifestyle change, not a binge-and-purge exercise. Slowly adjust your diet and exercise to include more weight training and calories, as much as is comfortable for you. If you do gain any weight back, you want that weight to be lean, toned muscle, not fat. In addition, weight training, no matter what your age, prevents muscle atrophy and can help stave off osteoporosis.
    • Instead of thinking of it as losing a certain amount of pounds, think of it as being a certain weight. So if you are 145 pounds, and you would like to lose 10 pounds, think of it as being 135 pounds. This helps you think about it as a long-term goal and not just losing the weight to gain it back again.
15. Be confident. You need to believe in yourself! If you want to diet, and you know that it will make you feel better, then you need confidence. Otherwise, the temptation to cheat on your diet will make it harder, and you will not feel better when you do lose weight. Avoid temptations like chocolate, ice cream, and cookies. They may taste good, but there are other foods that taste delicious, too, without being unhealthy. You need to always encourage yourself to achieve the goals that you have set. Learn to evaluate your efforts fairly and objectively. If you fail to achieve your target for the week, find out why is it so. Is it because you have missed a jogging session? Or you have been eating junk food for one of the days? After evaluating, look ahead to next week and try your best to stick to your plan.
16. Be consistent and disciplined, and have self motivation. To lose weight effectively, you need to stick to your weight loss plan religiously so as to see results. When you have the thought of giving up, visualize how good you will look when you manage to slim down successfully.

Tips

• Determine your objectives to lose weight. To succeed in doing something, you need to have a very compelling objective or reason so that you will not lose track of your goal. Losing weight just for vanity's sake is usually less helpful than losing weight to improve health. Other than just exercising, you need to have a healthy diet so that you will have a better body and more energy to be positive throughout the day.
• It's very good to do a blood test before you begin your new diet and exercise regimen. Some people may not need to lose a lot of weight, but they may need to lower the blood sugar level slightly. You can also check for mineral deficiencies.
• The goal is to lose fat, not just weight in general. If you are doing strength training during your weight loss (which you should be), you might actually see an initial gain in weight -- don't worry! You have probably lost fat and gained muscle, which is denser than fat and is much healthier.
  • A better measurement than what a scale reads is body fat percent. If you don't have access to calipers or a body fat scale, a better gauge is how your clothes fit and how you look rather than your absolute weight. If you can, though, it is good to measure your body fat about once per month. Men should be between 15%-25%, but no lower than 4%; and women 20%-30%, but no lower than 15%. Females have higher fat percentage due to pregnancy and menstrual requirements.
  • Generally, you want to - with a combination of calorie reduction and increased activity - reduce and burn a certain number of calories a day, causing a net loss of calories so your body is forced to use its own stores of fat. How much aerobic exercise you need to perform depends on what you eat, how fast you'd like to lose weight, and how much muscle you gain. A pound of fat contains 3500 calories. Men can safely lose around two pounds a week, and women can safely lose around one pound a week. Any more than this and you might be losing more muscle mass than fat. Thus, with a combination of calorie restriction and aerobic exercise, a man should aim to run a 3500-7000 calorie deficit each week, and women should aim for a 1750-3500 calorie deficit.
• With regard to weights, men and women differ on their goals with weight training. Women, don't worry, no amount of weight training will make you as bulky as a man; women just don't have enough testosterone to build large muscles. The female body-builders you see are either taking steroids or training 2-3 hours every day. Male and female beginners should start with 3 sets of 8-12 repetitions, and should use the heaviest weight you can while still maintaining good form, even to the last repetition of the last set. Get a weight training book or find a reputable website that will show you different exercises and the correct form. When lifting properly, you will stretch the muscle during the exercise, but you should still stretch properly to prevent injury!
• No matter what the magazine article says, spot improving is a myth! When your body burns fat, it takes it from all over your body, even if all you do are crunches. No amount of crunches will get rid of that gut if they are not backed up by proper aerobic exercise and diet! Washboard abs do not come from millions of sit ups; they come from having low levels of body fat. So if that is your goal, make sure you do plenty of aerobic exercise in addition to your ab routine.
• Sugar comes in many disguises. Check your food labels: fructose, glucose, molasses, and corn syrup are all sugars. Limit all sugars, but especially stay away from high-fructose corn syrup. It is just a corn syrup full of sugar. Choosing foods without it will help you reach your weight loss goals faster.
• Remember your body needs 'fuel' just like a car needs 'fuel'. Your body needs the 'right' kinds of food to lose weight effectively.
• Don't taunt yourself by not letting yourself eat the occasional snack that you're craving. Just make sure you burn it off later with exercise
• Despite popular belief it is not terrible to eat after 6 p.m. A reasonable dinner (with extra protein if you've had a good weight training session) is going to help deliver nutrients to the body to prepare it for the next day. Additionally if you find yourself very hungry before bed, a small bowl of high fiber cereal and low fat milk will actually help maintain your metabolism while you sleep. The key is to not overeat in the evenings.
• Take a multivitamin. While it is better to always get your nutrients from your food, most people miss something in their diet, especially when they're trying to cut calories. Vitamins and minerals play an important role in keeping your body chemistry balanced and your energy levels healthy.
• If you find yourself missing some of your favorite foods, don't worry. There is no harm in having your treat once a week. Pick a day each week where you treat yourself to your guilty pleasure--remember, everything in moderation. If it's pizza, try going to a gourmet pizza place that will use better ingredients and fresher vegetables. If it's a Big Mac, try making your own. A homemade burger is generally much healthier than the food they serve in fast food restaurants. Electric grills that are slanted to allow most of the fat to slide off make nice, lean burgers.
• Save some calories for potassium and protein for after you work out, this will help reduce soreness. (A banana and an egg does the trick.)
• Do not forget to stretch. Stretching can help increase your strength and flexibility.
• Cut down on your sodium. Many prepared foods have as much as 30% of your daily value. You get your daily requirement of sodium from a healthy diet; too much can cause you to retain water weight.
• Try not to skip any meals as this only makes your body to retain fats for energy. A good weight loss plan is to eat healthily and exercise regularly.
• To continue to lose weight fast - eat a variety of foods. Just like in weight training, the body will get used to the same routine and plateau. Mix up the foods you eat to keep your metabolism high and prevent a metabolism plateau.
• Also consider taking supplements like the Acai Berry. These are natural berry juices proven to speed up the weight-loss process with up to 78%.
• Your breathing can also help increase your metabolic rate, and in turn enable you to burn calories more efficiently

Warnings

• Do not try to starve yourself. In the short run, reducing your calorie intake to unhealthily low levels will slow metabolism and actually cause you to lose weight more slowly. Then your body cannot process potassium so when you DO eat again, (the alternative to dying,) you will gain much more weight than you would if you weren't starving yourself and overall, you may end up gaining more than you lost. In the long run, starving yourself (anorexia or bulimia) can kill you.
• When creating a weight lifting routine, do not focus on a single muscle or group, doing so will overbuild that muscle while under building others - in other words, if you work your biceps, and not your triceps, your arms will begin to curl inward and you will look silly. If you work your chest and not your back, you will have a hard time maintaining good posture as your pectoral muscles overpower your back muscles and pull your shoulders forward.
• If you have a serious medical condition (such as asthma or diabetes, or allergy to protein such as dairy products or you have lactose intolerance) or you are severely obese, consult with your doctor as well as a dietitian.
• Do not take any harmful drugs. They are unhealthy and may ultimately make you gain weight instead.
• Carefully consider whether you need dietary supplements. Most people may get the basic minerals and nutrients they need to sustain life through eating food. For example, excessive multivitamin supplements can make you overdose in some vitamins you need, and you can't store most water-soluble vitamins like vitamin C as any excess will be urinated. Although you could be below the recommended daily intake, that doesn't necessarily mean you are deficient in it if it's a kind that is stored. So you may wish to consult with your doctor or dietitian to inquire whether you need supplements and how much you should take.
• Losing weight too quickly is dangerous and can have adverse effects on your health. Despite the title of this article, getting into shape is best done slowly. If you find yourself losing more than a pound or 2 (or more than 500g) each week, you are probably doing something wrong.

HOW TO GET SIX PACK ABS

To get six pack abs you need to do two things: Build muscle and lose fat. Details on ways to accomplish each of these goals follows:

Build Muscle

1. 

    

   Do Crunches. Lie on the floor (with or without a mat) and cross your arms in front of your chest. Bend your knees up as far as they go. Do not place both hands behind your head. Placing both hands behind your head can cause lower back problems in the long run as it places unnecessary stress on that part of your body from pulling on your head and neck. Another alternative is to cross your arms in front of your chest and lightly place your finger tips behind your ears, without pulling on your neck. Now raise your shoulders (upper torso) towards your knees, using strictly your abdominal muscles. It is very important not to lift your entire back off the floor, as this can cause back strain, and the extended movement does not help you develop six pack abs any faster. The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off of the floor. As soon as you begin lifting off the floor exhale through your mouth, ending with a gasp once your shoulders are off the floor. Then pause for a second once you are at the top of the crunch and exhale the last bit of air from your diaphragm while flexing your abs. The proper breathing and flexing make all the difference. Now lower back down slowly and controlled while inhaling through your nose, just until your shoulder blades touch the ground. Do not let your head touch the ground and repeat.

2. 

   

   Do Sit Ups. Lie on the floor, feet on the floor, knees up and fingers placed behind your ears or hands crossed on your chest. Sit all the way up, lifting your lower back off the floor along with your shoulder blades.Lower yourself down. Repeat. Once this becomes relatively easy for you (i.e. you can do a quite a bit with ease) start adding more challenges. Find an incline bench or do these with an exercise ball. Once you "graduate" from that, do weighted sit ups. Hold a weight on your chest while you do these. As these become easier, hold heavier and heavier weights.

3. Do leg lifts. Lift your feet off the ground while doing the sit ups by alternating each leg in the air. Bicycling, pretending to pedal while sitting up. Alternating knee touches. If your hands are behind your head, bring your left knee up to touch your right elbow and then your right knee to the left elbow.

4. 

   

   Do Leg Lifts. Lie on the floor, legs straight out, hands at your sides. Lift your legs straight up (not bending your knees at all) until they're at a 90 degree angle (or close). Lower your legs and repeat without letting your legs touch the floor. For more challenge there is equipment at most gyms that will allow you to raise yourself up using your arms as support and dangle your legs. You can perform leg lifts there too. If you're using this piece of equipment, you can make it easier by just raising your knees to your chest. It's more difficult to raise your legs to a horizontal position with your legs straight. This helps firm up the lower abdomen. If you're truly a monster, try doing leg lifts with a medicine ball hanging from your feet. Or hang from a pull up bar and raise your legs in front of you all the way up to the bar.

5. 

   

   Do Jackknife Sit Ups. Lie down flat on the floor. Place your hands on the ground to your sides for balance; you can pick them up as you get used to the movement. Simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to the ceiling. You should be able to kiss your knees at the top of the motion. Your legs will naturally fold bringing your feet towards your hips, much like a jackknife. Lie back down (i.e. "spread out") and repeat. Place a weight between your feet when you think you can handle it.

6. Do V-ups. Lie on the floor, legs straight out, hands on the floor but this time extended out over your head. Simultaneously raise legs and torso. Don't bend your knees! What kind of V would it be if you bend your knees? Reach with your hands toward the raised feet. Touch your feet if possible (will require some flexibility). Relax, return to starting position and repeat. Add weight between feet to match your taste.

7. 

   

   Static Hold and Side Statics. Put your body into the push-up position but with your elbows on the floor, and your whole body flat. This position is known as the static hold position and it trains your core (including your abs) to hold the body in place which is the real purpose of your abs. Hold this position for as long as possible. Beginners should be aiming to start off with at least 45 seconds, while seasoned ab workers are known to achieve over 5 minute static holds. To perform the side static hold, roll onto one side of your body and lift into the same position as before, but this time only one arm will be on the ground with the other arm pointed straight up the air and your non weight bearing leg resting on your bottom leg. Once again, hold this for as long as possible.

8. 

   

   Train Your Oblique Muscles. It's not as important to work on your oblique muscles at first, but eventually you'll want to start working these too. These are the muscles to either side of your stomach. There are multiple ways to do this and anything that includes twisting your torso against a resistance counts. There are twisting machines at gyms, you can twist while you do sit-ups, you can do side bends, you can twist side to side with a medicine ball in hand, etc. Be aware though, that many beginners tend to have weak obliques compared to their abs (it simply isn't used as much in daily life) so go easy on the sides at first.

9. Now that you've made up your mind about a washboard mid-section, be Creative! Find new ways to crunch, bend and twist in your daily life. Some possibilities include:

   • 

     

     Use a stability ball. Do your crunches on the ball to introduce instability to your workout, which will improve your balance too. There are also lots of core exercises that can be done with a stability ball.You can also use a small bubble used for physical therapy.

   • Duck and twist during your daily routine. Reach with your left hand to things on your right and vice versa. If you feel like turning around to face something, see if you can do it with keeping your hips in place and twisting at the waist (warning: awkward when talking to other people, use only against inanimate objects). While walking or standing, pretend that something is coming toward you and you have to duck to get out of the way. Do this as often as you are comfortable or at times when it won't look weird. You can bend forward from the hips or, if you're really into it, bend at the knees too and really "sink" out of the way. Caution: If you have lower back problems, you could injure yourself.
   • Incorporate Sprints into your regular workout routine. Any higher-impact running works the abs, but intense sprinting derives power specifically from the lower abs.
10. Do the Scientific Best Abs Exercise Researchers at the San Diego State University, found that there are certain abs exercises that triggers most muscular activity. The winner was the "bicycle maneuver":
    • Lie on the floor; make sure your lower back is pressed on the ground.
    • Take your hands behind your ears. Then bring up your knees at a 45 degree angle.
    • Start doing a bicycle pedaling motion. Touch your elbow with the opposite knee (right elbow with left knee and so on, alternating)
    • Breathe in a relaxed and even manner throughout the exercise.

Lose Fat

1. 

   

   Lift Weights. The more muscle your body has, the more calories your body burns, even at rest. Many people are afraid of getting huge due to weight lifting but the fact is you won't! Many huge body-builders out there have been body-building for years to get huge. Since you want your abs to show, you should be eating fewer calories than you burn, and your body can't build a large amount of muscle without excess calories, so you shouldn't have to worry about this potential problem at all. If you just do cardiovascular exercises (running, playing basketball, football, etc.) without lifting weights then you will lose the muscle mass, you will also feel weak and it will take longer to lose that fat. So, to get rid of that fat quickly lift weights combined with cardiovascular exercises. Running, biking, swimming, stair climbing, jumping rope, tennis, volleyball, dancing, squash or any other activity that gets you moving and keeps you moving is a great way to burn fat. However, a cardiovascular workout should be performed for at least 20 to 30 minutes to burn fat. Prior to this your body will simply run on its stored energy, which results in minimal fat loss. Cardiovascular training should always be done after your weight lifting workout. While lifting weights, you use stored, (carbohydrate) energy, thus, by performing cardiovascular exercises after weight training your body will have less stored energy to use and go straight into the fat storage for its energy use. Some think the best way to shed fat fast is to do cardiovascular exercises right when you wake up. The theory is that your body will search for energy to use, and when it finds nothing in your stomach, it will go directly to your fat reserves for energy. Others say that the first thing you should do in the morning is eat, to get your metabolism going earlier.

2. Keep Metabolism Steady. Eating one small meal every three hours that you are awake will not speed up your metabolism, rather, it will keep it going. Your metabolism goes and slows with your food intake and eating something small every three hours will keep that metabolism burning calories and will help you lose weight. Every meal should include lean protein, so that your body won't need to break down your muscles for fuel, which would shrink your abs as well as slow down your metabolism.
3. Eat Smaller Dinners. Cut down on the size of your dinner. If you're hungry, snack on fruits or other healthy, low calorie snacks. Large dinners tend to hurt a fat loss process because most people aren't very active after dinner. This is the basis for advice along the lines of "don't eat anything within N hours before going to bed". The claim that your entire dinner is stored as fat isn't entirely true (the process is more complicated than that) but the fact you don't move after dinner is enough to hurt your cause. You can offset this by eating a larger lunch or snacking healthily before dinner. Fresh fruits or vegetables are excellent choices for curbing appetite not to mention other health benefits. A handful of nuts might do the same. Drink a large glass of water before sitting at the table.
4. Eat More Fiber. Most people don't get enough fiber. The recommended amount is actually not that much if you eat a healthy diet. "Fiber foods" include whole grains, fruits and vegetables, and nuts and seeds. Other options are fiber supplements.
5. Eat Breakfast. Many people skip breakfast because they don't have time for it. Keep this in mind: You don't have time to skip breakfast, it's simply too valuable to skip. The fact that skipping breakfast messes up your concentration and other mental functions is beyond the scope of this article. The harm of skipping breakfast from a weight loss perspective is it makes you eat a huge lunch since your body hasn't had anything in the past 12 (or more) hours. When you eat a huge lunch you get that after meal drowsiness so now you're both unproductive and inactive. Cereals don't take much time to prepare and consume, and most of them are very healthy nowadays. If you are extremely pressed for time, consider grabbing a box of breakfast bars or a smoothie and throwing one in your bag when you leave for work or school. Some breakfast bars out there are also excellent sources of fiber.

6. 

   

   Drink More Water Every Day. Many places suggest 8 cups (2L) of water a day. It also depends on your weight (1L/20kg would be good, more if it's hot or you're ill). It sounds like an absurd amount of water, but actually, you can drink tea without sugar to make up some of the quota. In fact tea, especially green tea, will rev up your "metabolism" (actually cause a temporary increase in calories burned).
   For fat loss purposes, it is important to remind yourself that thirst is a much weaker stimulus than hunger. If you consistently feel hungry after meals, don't immediately think that you need to eat more. You may simply be thirsty!
   Needless to say there are many benefits of water. The human body is anywhere from 55% to 78% water depending on body size.

7. Avoid "white" foods (white rice, white flour, refined sugar) - these are all starchy foods which are metabolized readily into fat.
8. Don't drink milk or eat food immediately before exercise. After eating large quantities of food, do not immediately start doing sit ups, as this may cause you to become sick.
9. Eat special muscle building foods. Try eating raw fish and drinking orange juice with a bit of milk, it might not have the best taste but it really helps in the long run. You should try to eat and drink them both at least once a day.

[edit] Tips

If you are not toned then you need to lose fat then tone your muscle, so it will take some time.

• Motivation is the key. Regardless of aim, having the right attitude towards your motivation is important. If your motivation source is purely the result, you will likely not last very long. It's important to enjoy the exercise, the immediate and long term benefits and to incorporate enjoyable activities into your exercise routine. And * It may help to use a record-keeper or plan book for your exercise program. Exercise journals are fantastic for this purpose because as you enter daily information in the journal, you're putting together a complete record that can be referred back to in the future.
• If you feel you need to, ease into the changes in your lifestyle. Start eating breakfast. If you have difficulty with this, start with a couple glasses of water or a large cup of coffee right when you wake up. It'll go down easy and prepare your stomach to get back to work. Cut the amount of dinners little by little. For the exercises, start slow and increase pace and/or repetitions as you are comfortable. Attempting lifestyle changes in a drastic, sudden manner can backfire. Do what you can but don't sell yourself short.
• Make a photo diary of your body but don't take pictures too often (once a month is fine). Don't study your pictures intensely since you might not get motivated if you don't see a difference. If you are consistent in your diet and exercise, you should see changes monthly. Keep in mind that you won't see changes in the mirror everyday since they will be very small improvements.
• Unless you are watching your weight for another reason, ignore the reading on the scale. You may be decreasing your body fat but your weight may stay the same (or even increase) as you build muscle. Muscle tissue is denser than fat so it will be heavier than the same volume of fat. Water weight can also vary your readings by a surprisingly large amount.
• Try to keep a steady eating routine. It will throw your body off if you skip a meal and starve yourself only to stuff your face later. Avoid such situations as much as possible.
• For added variety you may look into using a swiss ball and/or a medicine ball during your ab workout. Doing crunches on the swiss ball will improve your balance, or you may use it to get a little more flexion in your abs. The medicine ball has many different uses, the simplest one being added weight.
• If you are already skinny, but simply don't have the abdominal muscle that you want, passively exercising while doing other things can help a great deal. If you spend a long time in a sitting position, try continuously clenching your stomach. Get in the habit of doing this for hours at a time and you may be surprised at its effectiveness.
• Have 1 or 2 cups of black coffee up to 1 hour before your workout as it will boost metabolism and burn fat throughout your workout, just remember to stay hydrated while working out be drinking plenty of water.
• Try to make an effort to make your abs strong while you are young because the abs are one of the last muscles to atrophy, so you may not have to worry about them when you are older if you do a good job while you are young.
• Try some stress relieving activities, such as yoga or meditation. Built up stress causes an increase in your weight.
• You should make working out a priority like keeping a job, you don't want to miss and not get paid.
• 500 calories' is the calorie deficit a day needed to lose a pound of fat per week. This may be from eating less or hitting the gym.
• Since it is, literally, the center of your body, there are many other tricks you can use to train your abs, and many other movements will more or less involve your abs. Including every abdominal exercise in existence would make this article painfully long and new methods are being developed constantly.

[edit] Warnings

• As with any exercise program, consult your doctor before making major changes in your workout routine if you have medical problems. Increase loads slowly. Being eager is great but setting unrealistic goals isn't going to help you in the long run.
• Most, if not all of these exercises are not recommended for people with lower back problems. There are many other ways to properly develop six pack abs without putting so much strain on your back. If in doubt or experiencing lower back pain, talk to a physical therapist for proper ways of performing the routines.
• Don't neglect warm-ups or you may find yourself pulling muscles and long-term pain when you start doing this method!
• This exercise regimen will only work for a select few individuals. For some people, this exercise advice will actually provide the opposite desired effects. For example, for people who have a few extra pounds around the belly and start this from scratch. They are actually more likely to look larger in the belly for a period of time since they are putting on muscle beneath their fat at first. You may want to begin for a significant period of time by doing more cardiovascular exercises to lose fat all over the body. Doing specific muscle exercises, unfortunately, does not remove fat from that specific area of the body. Additionally, focusing solely on the abs can produce an imbalance in the body and may cause back problems where there were none before or exacerbate any existing problems.
• Don't starve yourself. If you go hungry for an extended period of time your metabolism will slow down. The body, thinking that no food is available tries to make the best of what it has and goes into power-saving mode. Whilst on 'power-saving' mode, the body will supplement its carbohydrates (being burnt for energy) with the proteins in your muscles. What this means is that you are in fact eating back into that six pack just to try and make it show through.
• Fiber also acts like a mild laxative. Be careful if you eat a lot of fiber. It can also cause some gas if you're not used to taking in so much fiber. If you increase your fiber dosage by a lot, increase your water intake too. Excessive fiber with little water can result in digestive problems.
• Habitual snacking on unhealthy foods is often done almost unconsciously. Many people do this and don't realize how many calories they take in. They insist they eat very little (which is true during their major meals), but they don't realize that their snacking is making them gain weight or stopping them from losing weight. Avoid buying high sugar snacks and instead buy healthy, low calorie snacks. A way to prevent unhealthy snacking is to write down everything you eat in a day. As you watch the list grow you will be inclined to put that donut down.
• Be wary of ab machines that you may see on TV. Many of these are in fact rip offs and you are more likely to stay motivated if you incorporate an ABS workout into a regular gym session(you are less likely to get sick of it). You can get a great ab workout just by using the floor. Remember that it's not the exercise that will give you the six pack. It's the combination of strength exercises and fat loss. Playing more athletic sports, weight lifting, and cardiovascular exercises are a million times more effective for fat loss than using an exercise machine. If you feel you need to use those machines, a gym membership will likely suit you much better.
• Supplements can be useful, but they are just what they advertise themselves to be; supplements. There is no magic pill to make you lose weight with no work. There are some supplements out there that can help you lose weight by increasing your metabolism or by helping you curb your appetite, but you still have to work. Most tend to be "snake oil" and will not really give you any results while costing you great deals of money. And remember, even if they DO help, all supplements still require the consumer to watch their diet and increase their exercise. A simple multivitamin or mineral pill is likely all that most people will need.
• Sit ups can be bad for your back and neck. They have caused many lower back problems and are not recommended by most doctors. More and more K-12 schools are phasing sit ups out and switching to crunches. A good alternative to sit ups is to lay on your back, lift your feet in the air as high as you can reach them, and lift your butt off the floor instead. The best results come when you do them slow and tighten your abs (and even butt). When you lower your legs do not let your butt touch the ground completely, then repeat. This exercise conditions, tightens, and hardens all the same muscles as a sit up when used with crunches as well.
• Opinions on weight loss and muscle training routines are like noses - everyone has one but they're all different. In the end, you should find something you enjoy and that you will stick for life. Over time, you can modify it until you get the results that are right for you.
• One way to look at exercising and working out is to pretend that you are putting money in the bank.
• Be sure to work out every other day. When exercising you actually break down the muscle and if you give then the proper time to heal (and eat the proper foods) they will grow back stronger than before. Also important not to exercise the same muscles every other day, change from one muscle to another.
• Drinking too much water (several liters, especially while sweating) can dangerously dilute certain salts and minerals. If you are exercising heavily and sweating a lot, you will need to replace your salts as well as fluids. Supplement your water drinking with a sports drink or potassium rich fruits such as bananas and apples.
• Just as all women won't have the dream model's hourglass figure, all men won't get the dream chiseled abs. It's a genetic fact that for some men there will always be just a little more fat over the muscle layers than he'd like. That's the way nature is and forcing your body to lose more than that can be a very dangerous effort.