Tracking Body Fat With Body Fat Scales

There is no question that if you want a flat stomach, you will need to get rid of excess body fat.  In fact, if you want to reveal your six pack abs, you will need to get your body fat down to around 10%. This is definitely an achievable fitness goal for most people, but it is often difficult to track your progress toward this goal using conventional methods.

How do you track your progress toward your goal of a flat stomach or six pack abs?  As I mentioned in my article on body fat indicators, body fat is often difficult and expensive to measure with any accuracy or precision.  Doctors often use a simple BMI calculation to measure body fat.  In the early stages of weight loss, I recommend looking more at how your clothes are fitting you than the numbers.

Once you have lost most of your excess body fat and you are getting serious about strength training, your body usually reaches its weight loss peak.  This happens to almost everyone, and it usually happens when you have the last 10-15 pounds to lose.  It is often hard to stay motivated during these last few weeks or months after you reach your peak and before you achieve your goal.  I am not a big fan of weighing and measuring yourself everyday, but once you reach a peak in your weight loss, you can keep yourself motivated by checking your muscle mass and body fat progress once a week.

One of my favorite ways to track my progress toward building muscle and shedding body fat is by using a body fat scale on a weekly basis.  If you don’t have access to a gym or don’t have time to go to the gym, having a body fat scale at home is a great option.

Body fat scales calculate an estimate of your body fat based on some scientific assumptions, and most people will find that the numbers provided are quite accurate. Only a small percentage of people (professional athletes) will find that they need more precise ways of measuring body fat.  If you purchase a high quality body fat scale, you will typically get more precise results.

Tanita Body Fat Scale

I did a lot of research on body fat scales before buying one, and I found that the best body fat scale available right now is the Tanita Body Fat Scale.  The Tanita Body Fat Scale is available in several models ranging from simple bathroom scales to professional grade scales.  Tanita was the first company to offer body fat scales for home use.  Their high quality home scales range in price between $60 and $130 USD.

The Tanita body fat scale has some of the best features I could find.  I ended up choosing the top of the line home model – the Tanita BC554 Ironman Glass InnerScan Body Composition Monitor Elite Series.  Here is a list of the stats you can track using this model:

1. Total Body Weight
2. Body Fat Percentage
3. Muscle Mass
4. Basal Metabolic Rate (BMR)
5. Body Water Percentage
6. Bone Mass
7. Visceral Fat
8. Metabolic Age Level
9. Physique Rating

My Take On The Tanita Body Fat Scale

I really like that I can accurately track my BMR and muscle mass in addition to my body fat percentage.  I also like that it stores information for up to 4 people – which is useful if you have a family or roommates.  I haven’t had any problems with it since I bought it about 7 months ago, but it does come with a 10 year warranty.  It doesn’t look too bad either! 

The only downside I could find is something that applies to all body fat scales: variability in the results.  I learned that it is critical to measure yourself at the same time each day or each week. The best time to do this is in the evening before dinner, so that your hydration level is stable.  If you weigh yourself first thing in the morning, you will get inconsistent results due to  hydration levels varying from day to day.  It is also best to measure yourself under the same conditions, so I prefer to do this before a shower, so the temperature is more consistent.

Overall, I really enjoy the Tanita body fat scale.  It has a lot of interesting features not available in cheaper models.  I like that it has the ability to switch the scale from standard to “Athlete” mode.  I found that this provides a better estimate of my progress to date than a standard BMI calculation used on a cheaper scale. If you’re serious about getting six pack abs and monitoring your health, I would definitely recommend you invest in a Tanita body fat scale once you start hitting your weight loss peak!

Where To Find A Tanita Body Fat Scale

Tanita body fat scales are available in specialty fitness stores and at select online retailers like Amazon.

Research and buy a Tanita body fat scale today!

A fitness goal like achieving six pack abs requires two lifestyle changes – committing to a new ab exercise routine and committing to a new diet. Making the switch to a healthier diet and giving up familiar foods like all-beef hamburgers and steak is no easy task for most people. In fact, diet change is usually the hardest part of a new ab routine… and the reason most people give up too soon.

An ab-friendly diet is low in simple carbs and rich in lean protein. Of the hundreds of ab articles and ab books I have read, there is always an emphasis on eating lean proteins like chicken and turkey and cutting down on beef. Most people react by eating grilled chicken and turkey sandwiches everyday, but a lack of variety kills new diets fast!

Grass Fed Beef – Better Than Salmon?

After a week full of turkey sandwiches, I stumbled upon a great article in a local magazine on grass fed beef. I was familiar with the grass fed beef available from local farmers, but I always thought it didn’t fit in with my abs diet.

After reading more about grass fed beef, I found that its many benefits outweighed the stigma that red meat and beef have gained in the diet and nutrition world. In fact, I found that in some cases grass fed beef is better than a lean protein like salmon! Salmon is one of the Mayo Clinic’s top 10 “super foods”, so just the thought of being able to eat beef again seemed like a breakthrough to me.  Here is a list of some grass fed beef health benefits:

1. Natural Omega 3 Fatty Acids -The high levels of Omega 3’s in grass fed beef lead to improved heart and brain function and lower levels of heart disease and high blood pressure.
   
2. High Levels of Conjugated Linoleic Acid (CLA) – CLA is a fat naturally present in grass fed animals.  CLA content is 300% – 400% higher in grass fed animals than in grain fed animals.  Ongoing research studies suggest a link between CLA and losing body fat and gaining lean muscle. These benefits have been noted only after eating the grass fed beef naturally and not through supplements.
3. Natural Beta Carotene – The Beta Carotene in this type of beef aids the body in Vitamin A production and protecting immune system responses.
4. Higher Levels of Vitamin A and E – Grass fed beef contains higher levels of vitamins that build important glycoproteins that keep your body building critical muscle mass for your abs.
5. No  Mercury and PCB Concerns – The mercury content in fish has gotten a lot of attention lately, and the FDA has recommended that people in certain high risk groups limit fish intake.  These concerns do not apply to beef.
6. Lower Risk of Food-Bourne Illness – Grass fed beef farms are often organic beef farm.  The animals are monitored and treated very well, so instances of illnesses like Mad Cow disease are very rare.

Grass Fed Beef vs. Grain Fed Beef

What does a cow’s diet have to do with your abs? The cow’s diet determines whether a cut of beef will be lean and full of nutrients. A grain fed diet is not natural for a cow, so a lot of the health benefits listed above will diminish or disappear with traditional grain fed beef.

It also turns out that grass fed beef has high levels of Omega 3 fatty acids and low levels of Omega 6 fatty acids. Omega 3’s provide all of the health benefits discussed above while Omega 6 fatty acids have been shown to lead to greater risk of heart attack, cancer, and depression.  Grain fed beef has high levels of Omega 6’s, so that definitely justifies why there has been so much negativity surrounding beef in recent years.

Why mess with nature? The cow’s diet has a direct effect on how lean and nutrient-rich the meat is.  The cow’s diet also affects how you will build muscle and prevent weight gain through the presence of CLA.  Without grass fed beef, recommending beef as a lean protein option with the same benefits as salmon would just not be possible.

My Take On Grass Fed Beef

I do not like to eat a lot of fish, so I supplement my diet with fish oil to maintain my health and my six pack. Knowing that a juicy steak could achieve many of the same benefits as fish oil, I decided to try a couple of cuts at the local natural foods store.  Here is what I noticed about grass fed beef:

1. Color – Grass fed beef cuts have a deep purplish red color similar to ahi tuna.  The texture is very smooth and clear when compared to traditional or organic grain fed beef.
2. Overall Appearance – Cuts of grass fed beef are thinner and lighter, and there is much less marbling due to the decreased fat content.
3. Texture – After eating so many overcooked turkey burgers, I’ll admit I was concerned that the meat would be tough. Even though the meat is very lean, a properly wet aged cut is just as tender as its grain fed counterpart.
4. Taste – The taste is rich and delicate. I tried a cut of flank steak and a cut of filet mignon. Both cuts were juicy and tender.

Overall, I was impressed with the taste and so happy that I could welcome beef back into my abs diet. I’d say that grass fed beef is the ultimate protein. I can enjoy a grilled steak without the guilt I always had when I passed on the salmon or chicken. Being able to enjoy a greater variety of my favorite foods has really helped me stick to my diet and maintain my abs.

Where To Get Grass Fed Beef

If you are a city dweller, finding American grass fed beef, let alone organic grass fed beef, is VERY hard.  After so many years of the beef industry pumping grains, hormones, and antibiotics into cattle to maximize their profits, natural grass fed beef farms have become few and far between.  You can, however, find grass fed meat in a few places:

1. Local Farms – If you live near a local grass fed beef farm, you may be able to purchase meat directly from the farm or at local farmers markets.  The quality is high and the prices are generally reasonable.  This can, however, be inconvenient or impossible for you to do in the Fall and Winter months.
2. Specialty Natural Foods Stores – If you don’t have the option to visit a local farmer, you may be able to find grass fed beef at a natural foods store like Whole Foods. Most cuts of beef available at these stores are organic beef that is usually a mix of grass and grain fed beef. My local store carries only 2 or 3 100% grass fed beef cuts at a very high price tag. (The flank steak I tried for this article was $16.99 a pound!)
3. Online Grass Fed Beef Stores – This is definitely your best option for finding a grass fed organic steak. I was able to find American grass fed beef from farmers in Illinois and Missouri for as much as $6 less per pound online than in my local stores. There is a large selection of cuts available, and they can ship anywhere in the US or Canada. I ordered a variety pack online, and it arrived the next day fresh and delicious. The best online store I found was US Wellness Meats. They have the largest selection of cuts that I could find, they have great customer service, and they offer a full line of other grass fed and free range meats.

Overall, I highly recommend that you try grass fed beef for yourself, and experiment with your favorite lean beef recipes.  Grass fed meat can be difficult to find in stores, but it is very easy choose the cuts that you want and order it online at a store like US Wellness Meats.

You can adapt some of your favorite steak recipes without any of the guilt.  Incorporating comfort  food and a little variety into your new diet should help you stay motivated to continue your new healthy eating and snacking habits. Trust me… Your six pack will thank you.

Did you like this article? Keep reading our site to discover more of the best ab exercise tips and abs diet and snacking tips to get a set of six pack abs ASAP.

Hello and welcome to perfect10abs.com. Missed a workout? You’re screwed! HAHA. Just kidding. Alright, let get down to the topic. While it is true that the secret to success is consistency, you need to give yourself a break in case you missed a workout. In my experience, I have noticed that the people who a focused on their goal have very clear rules. And they seldom break them. Making it to the gym consistently is their top priority.

However, in the hectic world we live in its very hard not to miss a workout. The key to maintaining a schedule is honesty. If you are not going to go to the gym, then dont fool yourself. People tend to make the mistake of saying, I’ll go in the evening, knowing very well that they are not going to make.

Its ok to miss a workout day but make sure you dont miss too many. Experience has shown the three consecutive missed work out usually lead to a decline of about two to three weeks of not exercising. This is something you never want to happen on your six pack journey, because you will have to start all over again.

One of the easiest way to keep your schedule in line is to compromise. Its ok if you can spend an hour at they gym, make sure you get atleast 10 or 20 minutes. It really does not matter how long you spend at the gym, its the consistency that matters at this point. Also, once you start pumping iron, your body automatically wants to workout more. This technique has been effective in ensuring that you get the proper workout for the week.

You can also try to get a buddy to workout with you. Going to workout with a friend or partner has shown to increase the success rate in both men and women. It is easier to get motivated and you get to motivate your partner on their down days.

Overall, missing a work out is not too bad as long as you keep it to the minimum and please make sure you dont miss a full week. It is always hard to get back on track when the missed duration is longer. Instead focus on your six pack goals, and a buddy to motivate you.

It is not an easy toad to a six pack. But, try these simple but effective best ab exercises and tips. Add them to your work out and you’ll have a perfect body ready in just a matter of weeks.

Abs Diet and Snacking Tips

Making the switch to a healthy diet and creating healthy snacking habits doesn’t have to be difficult or expensive.    Eating healthy meals and snacks for abs and finding ways to cut out the processed foods that you have grown to love is a lot easier than you think!  Check out these 25 quick abs diet tips, and you will be on your way to six pack abs in no time!

1. Stock up on fresh fruits and vegetables. Skip the grocery store, and shop at local farmers markets for the best quality and price.  Buy what is in season for maximum taste and freshness.  Dark leafy green veggies are a great pick because they are rich in iron.  Loading up on lots of fruits and veggies at all of your snacks and meals will help reduce your craving for traditional carbs like rice, pasta, and bread.
2. Replace your candy bar with a protein bar. Instead of eating a chocolate bar full of empty calories, opt for a protein bar with natural ingredients and low sugar.  There are several tasty varieties available today, and some are covered in dark chocolate to satisfy your  midday chocolate cravings.  Brands I Recommend: Clif, LaraBar
3. Keep healthy snacks with you everywhere you go. Skip the temptation to hit the vending machine or visit a fast food restaurant.  If you have a healthy snack in your bag or at your desk all the time, it is  hard to justify choosing an unhealthier option.  If you have trouble planning healthy snacks, pick up pre-packaged, single-serving varieties of your favorite healthy snacks.
4. Use butter instead of margarine. This may be surprising to hear, but butter is better.  It is all natural, and it adds great flavor to what you are cooking or eating.  It is more satisfying to eat than margarine, and the natural fats will make you feel full faster.  Since it is more calorie dense than margarine, you can also use less.  1 Serving = 1 tablespoon or less.  Substitute with olive oil or canola oil when you need more.
5. Use plain yogurt instead of flavored yogurt. Low fat yogurt is a great protein source, but flavored yogurt often has a lot of additives and sweeteners.  Some flavored yogurt contains as much corn syrup or sugar as a candy bar, and some may use artificial sweeteners.  Opt for low fat or fat free plain yogurt.  Add fresh berries, reduced sugar fruit preserves, or drizzle on some honey to sweeten it yourself.  To maximize your protein intake, choose triple-strained Greek-style yogurt.
6. Use spaghetti squash to satisfy your pasta cravings. Spaghetti squash is a great vegetable substitute for traditional pasta in your favorite spaghetti and meatballs recipe.  After it is cooked, spaghetti squash will have a similar shape and texture as spaghetti without all of the added carbs.  If you can’t find spaghetti squash, always buy or make your own whole wheat pasta instead.  Bonus Tip: Skip the jars of pasta sauce at the grocery store, and buy or make fresh sauce instead.  Many jars of pasta sauce contain excessive amounts of corn syrup or sugar that your abs don’t need.
7. Skip the bread bowl at restaurants. Don’t go to restaurants or bars so hungry that you load up on empty carbs before the main course arrives.  Politely ask the wait staff to take away the bread bowl or chips when they offer it to your table.  Conversation is a better appetizer than a bowl full of empty carbs.
8. Choose healthier frozen treats. In hot weather, a cold treat goes a long way to satisfy your appetite.  Substitute frozen yogurt for ice cream and frozen fruit bars for popsicles. Ice cream and popsicles are tempting, but they will do nothing for your six pack.  Frozen yogurt with a low sugar content and frozen fruit bars with low or no sugar are the best picks for summer treats.  Save going out for ice cream for a special occasion, and you will see your six pack abs soon!  Bonus Tip: Never add sprinkles to ice cream. It’s like spooning extra sugar on top of your ice cream.  Sprinkles do not add any flavor, but they do add 70 calories per tablespoon!
9. Eat crunchy veggies instead of chips. Crunchy veggies are great six pack snack in low fat dips like hummus and salsa.  The extra crunch will satisfy your craving for chips.  You can also slice zuchinni or sweet potatoes extra thin, lightly drizzle with olive oil and spices, and bake on high heat for an all-natural, crispy snack.  If you must eat potato chips or tortila chips, use only the baked varieties – never fried!
10. Avoid sweetened drinks… including diet soda. This one is obvious, but it is difficult if you are a diet soda addict.  If you find yourself drinking a lot of sweetened drinks, begin replacing 1 serving a day until you are able to kick the habit.  Good choices are water, unsweetened tea, or unsweetened coffee.  Sparkling water with a splash of lemon or lime is a great substitute if you are a soda drinker.  Over time, you will begin to enjoy the flavor of unsweetened drinks.  Bonus Tip:  The chemicals used in artificial sweeteners are enough reason to stop drinking diet soda.  Also, the sweet flavor can trick your brain into overeating by sending the message that you need more calories.  Kick your diet soda habit ASAP to achieve your six pack abs goal!
11. Ditch your dependency on sandwiches at lunch time. Instead of  boring turkey sandwiches or bland hamburgers, consider eating high quality lean meats with a side of steamed veggies or a small salad.  Season your meat with your favorite herbs and spices, and use high quality ingredients.  If you remix familiar favorites like buffalo chicken wings into a buffalo chicken salad using grilled chicken breast, you will not miss sandwiches.  If you must have a sandwich or pizza, stick to whole wheat varieties – especially whole wheat pitas, whole wheat flat bread, and thin whole wheat pizza crust.
12. Redefine dessert. If you have a sweet tooth, it is hard to finish a meal without having a little dessert.  Instead of reaching for the chocolate cake, have a fresh fruit tart or a light sorbet.  Eating extra dark chocolate (70% or more cocoa content) will satisfy your chocolate craving in a much smaller quantity.  Fresh berries dipped in melted dark chocolate or unsweetened hot chocolate are great dessert options.
13. Reduce your sodium intake. Eating foods with too much sodium leads to water retention in your body.  If you are bloated, you will not be able to see those six pack abs!  Snacking on unsalted nuts instead of salted and limiting the amount of processed food you eat are important steps to achieving this.  Be especially careful about sodium content in things like frozen meals and canned soup.
14. Don’t go to the grocery store hungry. This is one mistake that everyone has made.  If you are hungry, it is easy to walk up and down every aisle picking up things that “look good” but you don’t really need.  Have a set shopping list with a meal plan in mind when you go grocery shopping.  Go immediately after eating a meal, and go during off-peak hours to avoid standing in line.  Plan to get in and out, so you can avoid any impulse buys that will derail your abs diet.
15. Order smart at restaurants. With our busy lives, it’s often difficult to avoid stopping at McDonald’s on the way home or ordering Chinese takeout late at night.  To stay on track for a 6 pack, skip the fries and soda at fast food restaurants, and order only a sandwich or salad.  At other types of restaurants, order steamed or grilled entrees with whole grain carbs like brown rice.  Always order sauces and dressings on the side, since these are often laden with sugar and mystery ingredients.
16. Avoid fried foods at all costs. No one has gotten six pack abs from downing a large order of fries.  This is another obvious one and goes hand in hand with revising your ordering strategy at restaurants.  If it’s not grilled, broiled, steamed, or baked, you probably shouldn’t be eating it.  If you have a craving for something crispy, drizzling olive oil and seasoning and baking at high heat should do the trick.  Bonus Tip: Skip the heavy dipping sauces that often come with fried foods.  Add the herbs and spices directly to what you are cooking.
17. Drink water, and take vitamins.  Drink water every time you are thirsty.  2 liters a day is recommended, but your body may demand more or less than this amount.  Take a multi-vitamin supplement to achieve peak fitness.  If you’re not sure about what vitamins to take, local vitamin and nutrition stores should be able to offer some good recommendations for your abs diet plan.
18. Skip hidden calories in sauces, dressings, and toppings. Always order light sauce or sauce on the side, so you can control how much you eat.  Opt for simple, all natural dressings like olive oil, balsamic vinegar, and herbs.  At home or at the movie theater, eat plain popcorn instead of popcorn with butter.  Be very careful about sauces at restaurants.  The worst offenders often do not publish their nutrition information.  Play it safe while you are building your abs.
19. Eat high protein snacks throughout the day.  The best snacks for abs are high in protein and low in carbs.  Some great examples are a handful or nuts, a cup of cottage cheese, or a few pork rinds.  Check out the best snacks for abs on this site, so you can get a better idea of the many high protein snack options for abs.
20. Eat whole, natural foods that are rich in nutrients.  Whole grain snacks and whole wheat bread are much better for you than white bread.  Brown rice is better than white rice.  Egg yolks are more rich in nutrients than egg whites.  Eating whole foods will keep you feeling full longer and will give you a natural source of vitamins and minerals.
21. Never let yourself go hungry.  Eat at least 5 meals and snacks throughout the day.  This could mean eating every 2 to 3 hours during the day.  Getting your body into this pattern will kick your metabolism into high gear.  Eating at least 2 hours before going to bed will keep your body burning fat while you sleep.
22. Develop a consistent eating pattern. Eat more carbs at breakfast or lunch instead of dinner, so you have a longer period of time to process them.  Eat a consistent diet with similar meals and snacks at the same time each day.  This will keep your body processing at its peak.  If you need the extra motivation, allow yourself 1 “off” day during the week where you can reward yourself for sticking to your new six pack abs diet.
23. Drink a glass of red wine instead of mixed drinks or beer. Though you should avoid alcohol as it slows down your metabolism, red wine is the best choice when you want to have a drink.  Whether you are out with friends or relaxing at home, a glass of red wine is best because it provides some anti-aging antioxidants and healthy heart benefits.  Always remember that moderation is key.
24. Throw out all the junk food in your house. Have no mercy here!  Once you’ve decided you are committed to building abs, throw away every bit of junk food – even your secret stash.  Don’t worry about the food going to waste.  It is not going to  help you or anyone else.  If you are not sure if something is junk food, then it probably is.  Getting rid of all the junk food in your house and not buying it again is a powerful step toward getting six pack abs.
25. View the switch to six pack abs diet as a permanent lifestyle change. If you view this as a temporary fix or you are too hard on yourself about following the diet, then you are setting yourself up for failure.  A positive, long term attitude is key to achieving and keeping six pack abs.  Remember:  Allow yourself an occasional treat as you meet important goals that you have set for yourself, so you can stay motivated on your journey to abs.

You can start making these changes to your diet and snacking habits right away!  Also, be sure to check out the best snacks for a 6 pack and the best ab exercise tips to get you on your way to perfect toned abs.

Hello and welcome to perfect10abs.com, your one stop shop for all ab related information. I hear people talk about abs all the time and sometimes giving people advice to everyone including myself. Some of them are good advice, that I keep in mind. There are things worth noting down and possibly passing down to others as well. But, there are times when people give out the wrong advice. The problem with giving wrong advice is that it actually hurts someones chances of showing off their six pack.

Imagine working hard at something. With a specific goal in mind. For example, I need a to have washboard abs before spring break or ripped abs before a wedding. The chance of not attaining ones goals is pretty hard to digest especially when someone has been working really hard at it. Here are the top 5 ab exercise mistakes that I’ve seen. Some of them are completely off the mark, while others are taken out of context.

1. Focusing on crunches ONLY – Getting to reveal your abs are much more than crunches. Infact there are ways to reval a super sixpack without any crunches. But just for argument sake, lets crunches are important. How many times should you do your crunches per week? I would suggest limiting your crunches to twice a week. Over working your abs will actually make them soft since the muscles do not have time to recover and build. Focus on total bod exercises more. For more suggestions take a look at the how to get six pack abs article.
2. Steady pace running – Running at a steady pace is great for endurance, marathon and overall cadio and lung conditioning. However, it is not a great routine for six pack abs. It could potentially have a negative effect on your pursuit for a perfect set of abs. Its not like you do not need cardio, you actually need the right variations of cardio exercises. The best cardio exercises are the interval training variations. You run/walk/climb stairs at around 85% of your capacity for 2 minutes and then solw down your pace for a minute. Repeat this set about 4 times. Yes, four times to being with, thats it! No more boring 60 minutes f running. Continue this routine and watch the six pack grow. For more ideas, check out the motivation to exercise article.
3. Hydration – Drink water. An average of 2 liters a day is needed to keep the body in peak condition. Ensure that you stay hydrated during your exercises. Your abs will thank you when you keep them hydrated with water. Also, water helps in many ways by helping your mind realize that you’re full. It can also prevent overeating and gorging over a meal. So do yourself a favour and drink plenty of water.
4. Consuming alcohol – If you are working on work on your six pack abs, stay away from alcohol. Not one glass of wine, one beer, “light” or “lite”, it does not matter. Stay away. I know the “benefits” of red wine, the anti-oxidants etc. If you need anti oxidants, eat strawberries, pomagranate etc. Alcohol slows down metabolism and kick starts fat storage in your body. Its not going to make your task of getting a six pack any easier. If your’e on a 12 week program, stay away from alcohol for twelve weeks.
5. Over exercising – Too much of a good thing is bad. While it is great that you need exercises, it does have negative side effects when you over do it. The biggest concern is injury. If you overwork your muscle, you will injure it and not be able to attain your full potential. The solution? Rest. Make sure you rest your muscle between exercises. You cannot (it is not advisable rather) to exert your muscles two days in a row. Do yourself and your muscles a favor by working them one of two days a week. Muscle growth actually happens when you are not working out. For some good tips, check out

So, here we go. The top 5 ab mistakes that I’ve seen. Beware of these common pitfalls on your road to a perfect 10 abs, ripped abs, ready to go.