Best Way to Get Six Pack Abs

                

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There are still many fitness trainers that believe the best way to get six pack abs is by doing many repetitions of crunches and sit ups on a daily basis. They go on to believe that it is all about focusing on one set of muscles and targeting that set of muscles with several sets of the same type of exercise routines.

The good news is that there is a better approach to developing six pack abs, and monotonous repetitions of crunches and sit-ups are not included on a daily basis in this effective approach to achieving six pack abs.

Numerous studies have shown that the abdominal muscles should be treated like all other muscles in your body.

That being said, abdominals muscles should only be exercised once every other day. This allows the muscles to have at least one day of rest so that it may build itself up to the next level. Doing many repetitions of crunches and sit-ups on a daily basis will do nothing more that cause overall fatigue to your abdominal muscles.

Actually, crunches and sit-ups should only be performed once or twice a week. It is shown that a better method of exercising the abdominal muscles is by not targeting them with specialized exercises, but instead by performing compound exercises and interval training.

Compound exercises and interval training are effective because they are able to maintain muscle mass while at the same time burning body fat. Interval training burns energy long after you have left the gym. That means that fat is burnt away even when you are not exercising!

By using this approach to exercising your abdominal muscles, you will be well on your way to developing some well defined six pack abs.

Remember that a combination of a healthy low-fat diet and well designed exercise program is the best way to develop six pack abs without the risk of injury. This also ensures that you get maximum results in the shortest time frame possible.

If you would like to know which abs exercise program we highly recommend, click here

The Best Way to Get Six Pack Abs

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

What do all of the top models and most movie stars have in common? The answer is six pack abs. A defined midsection is considered the Holy Grail of fitness. If a person has six pack abs, that person is usually considered to be in exceptional shape. I believe it has something to do with the fact that the abdominal area is the last place to lose body fat, so if a man is defined in that area he is probably in great shape overall. The crazy thing is that if you go into most gyms, I would estimate that less than 5% of the trainees actually have six pack abs. The challenge lies from the fact that people have a misunderstanding of what it takes to achieve this awesome look.

Will Working the Core Muscles Give You Six Pack Abs?

These days if you go into any gym, you will see a large focus on "core exercises." Personal trainers have people doing all sorts of crazy exercises on exercise balls which supposedly forces the body to stabilize itself using "core muscles." Focusing on the core muscles supposedly tones the abs to achieve a six pack abs. I see personal trainers devoting close to 1/2 of the client's time focusing on exercises which work the core. The funny thing is that I see people do this week in and week out and none of these people get any closer to getting six pack abs.

Will Performing Tons of Crunches Give You Six Pack Abs?

Another school of thought is to work abs hard every day. There are tons of exercises which focus on the abdominal muscles. Many people use various floor exercises such as crunches or sit-ups. People also use machines in their quest for six pack abs. Some people recommend working the abs every day or every other day. Some tell you to use high reps and no weight or heavy weight like every other muscle. I see tons of people do this week in and week out and guess what...very few of those people have six pack abs!

Learn from Someone Who Has Six Pack Abs.

I have a very defined midsection year round, but it wasn't always that way. I followed the above recommendations and failed to get that six pack look. Believe it or not, a back injury helped me figure out what works best to get six pack abs! Let me elaborate...I sustained a back injury 5 years ago and was unable to perform any crunch movement without pain. I was bummed out, because I had a vacation to Cancun planned 8 months later. I wanted to look great in a swimsuit and have firm six pack abs. I had to give up on working my abs directly for 8 full months! I was convinced that my abs would look flabby. A crazy thing happened...I had amazing six pack abs in time for my vacation and I didn't do one ab exercise for 8 months!

My Approach to Getting Six Pack Abs.

Okay, since that time I haven't worked abs directly at all and my midsection looks better than ever. I am convinced that having six pack abs showing is 95% about your body fat percentage and maybe 5% or less about working the abs. You see, all of us already have a nice six pack...it is just hidden under a layer of fat. I guarantee that if you get your body fat to 10% or lower, you will have amazing six pack abs for the world to see. My recommendation is to drop your ab workout and spend that time on cardio. You want nice abs? Hit the Treadmill or the Elliptical Machine. Seriously, it the only way you will ever see those abs. Rusty Moore is an avid trainer who gives advice to men and women who want a physique that attracts the opposite sex. While most trainers focus on gaining as much muscle mass as possible, Rusty focuses on the lean "sleek model look". For men who want the build of Brad Pitt -or- Matthew Mcconaughey and women who want the build of Jessica Alba -or- Jessica Beil, Visit his Website by Clicking this link... Lean Muscle Fitness

The Neverending Battle for a Firm Butt, Tight Abs and a Lean but Muscular Physique

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

The obesity problem in this country is growing to epidemic proportions just look around what do you see that's right FAT BUTTS. A lean muscular physique, tight abs and a firm butt seem to be getting to be a rarity these days.

The really troubling part of this is it's not reserved for the middle age and older crowd. The youth of this country is FAT.

Why? I think that part of it is we have become a fast paced but lazy society. We like everything fast particularly our food but then we love to sit and play video games for hour upon hour and then watch TV for some more hours.

What's the answer get your lazy fat butt up - turn off the video games and the TV!

But I can't afford to join a gym?

 

• So don't there too expensive and crowded a gym becomes more of a social gathering then a place to exercise off that fat butt.

I don't want to buy a lot of workout equipment I have a small place

• You don't need a lot of fancy equipment an inexpensive weight set doesn't take up alot of room

I'm so busy I don't have time to Exercise Yeah I know the world will stop if you don't take 45 minutes a day to exercise. I just love this excuse, it's used for everything in our society today: I'm such a busy person, well guess what you won't have to worry because your going to die sooner. Sorry but the "I'm too busy" excuse doesn't cut it but then it's your Fat Butt that's hitting the floor.

 

Here's a good reason to exercise and eat better: you will save yourself money - stop buying bigger size clothes every other month. Plus if you lose that fat and get in better shape you will increase your energy and stamina for that terribly busy life you have.

Hopefully this article struck a nerve with you for YOUR own well being I hope so want more exercise and nutrition information and tips

http://www.djjag-moneytalks.com/Diet_and_Exercise.html

How to Develop Sexy Six Pack Abs

                

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If you've ever wanted to have a set of six pack abs, then this will be the most important article you'll ever read.

Developing your abdominal muscles takes work and determination but the funny thing is, once you've got them, they're pretty much there to stay.

The trick to getting started is to be committed for 90 days. Once you've gone past the first three months the rest is a breeze!

Plus, once you have developed and toned those muscles once, you hardly have to do any work at all to maintain them.

As far as what exercises you need to do, you'll want to pick 7 highly effective exercises (like the ab bicycle and the reverse crunch.) Perform between 10 and 25 repetitions for each set or exercises. Repeat those 7 exercises three times for a total of 21 sets in all.

Once you've done that workout, wait at least a full day before doing it again. You need to give your abdominal muscles some time to rest and repair themselves to develop and grow.

Now surprisingly enough, you can fully work your abs in about 15 minutes a day. So developing a great set of abs doesn't really have to be all that time consuming.

The real secret to developing a stunning set of six pack abs is not only about abdominal exercises, it has much more to do with what you do outside of your abdominal exercise routine.

This may not be surprising to you, but you need to reduce your body fat percentage if you want to see those ripples. But don't worry, burning fat can be extremely simple if you take the right steps.

The other part of the formula is to take up cardiovascular exercises (like riding a bike, swimming, jogging or even skipping rope) for about half an hour at a time to increase your metabolism and to process food faster in your body. Once you can digest your food quicker, it's easier for your body to begin using stored fat as energy.

The other thing that's also extremely important is what you put into your body to fuel it. Having healthy eating habits that fuel your body with the right type of nutrients will make a huge difference in your fat burning efforts.

I highly recommend seeing a nutritionist or a dietitian for their recommendations.

Once you've got the fat out of the way and have effectively learned how to keep it off, your abs will show through and you'll have that washboard look in no time.

Unfortunately, doing abdominal exercises alone doesn't help much to burn fat, but combining an ab workout with a cardio routine and a healthy eating plan will definitely lead to a strong sexy set of six pack abs that'll make anyone drool.

Jake Berlin is the creator of "The Killer Ab Workout System" -- a simple system designed to help anyone develop a stunning set of abs and flatten their stomach in record time. If you want to learn how to get a flat stomach, Jake can help.

How to Develop Sexy Six Pack Abs

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

If you've ever wanted to have a set of six pack abs, then this will be the most important article you'll ever read.

Developing your abdominal muscles takes work and determination but the funny thing is, once you've got them, they're pretty much there to stay.

The trick to getting started is to be committed for 90 days. Once you've gone past the first three months the rest is a breeze!

Plus, once you have developed and toned those muscles once, you hardly have to do any work at all to maintain them.

As far as what exercises you need to do, you'll want to pick 7 highly effective exercises (like the ab bicycle and the reverse crunch.) Perform between 10 and 25 repetitions for each set or exercises. Repeat those 7 exercises three times for a total of 21 sets in all.

Once you've done that workout, wait at least a full day before doing it again. You need to give your abdominal muscles some time to rest and repair themselves to develop and grow.

Now surprisingly enough, you can fully work your abs in about 15 minutes a day. So developing a great set of abs doesn't really have to be all that time consuming.

The real secret to developing a stunning set of six pack abs is not only about abdominal exercises, it has much more to do with what you do outside of your abdominal exercise routine.

This may not be surprising to you, but you need to reduce your body fat percentage if you want to see those ripples. But don't worry, burning fat can be extremely simple if you take the right steps.

The other part of the formula is to take up cardiovascular exercises (like riding a bike, swimming, jogging or even skipping rope) for about half an hour at a time to increase your metabolism and to process food faster in your body. Once you can digest your food quicker, it's easier for your body to begin using stored fat as energy.

The other thing that's also extremely important is what you put into your body to fuel it. Having healthy eating habits that fuel your body with the right type of nutrients will make a huge difference in your fat burning efforts.

I highly recommend seeing a nutritionist or a dietitian for their recommendations.

Once you've got the fat out of the way and have effectively learned how to keep it off, your abs will show through and you'll have that washboard look in no time.

Unfortunately, doing abdominal exercises alone doesn't help much to burn fat, but combining an ab workout with a cardio routine and a healthy eating plan will definitely lead to a strong sexy set of six pack abs that'll make anyone drool.

Jake Berlin is the creator of "The Killer Ab Workout System" -- a simple system designed to help anyone develop a stunning set of abs and flatten their stomach in record time. If you want to learn how to get a flat stomach, Jake can help.

Six Pack Abs

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

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How to Go from Toned Abs to Shredded Abs

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

To see toned abs you will need to get your body down to a low body fat percentage. It isn't tricky to get down to a low body fat level. There are several methods to do this that work. Honestly, getting toned abs is just a matter of self-discipline. Let's go over the basics...

A Proven Strategy to Getting Toned Abs

When you are far from your goal of getting down to a low body fat level, it will be easy to drop body fat. For example...if someone needs to lose 100 pounds of fat, they will have a breeze burning off their first 20 pounds...if someone needs to lose 25 pounds, they will have a tougher time losing their first 20 pounds. The closer you get to your goal the harder you are going to have to work. You can't continue to exercise at the same intensity level and expect to continue to make progress. You must increase the intensity level the closer you get to your goal.

Amazing Tip on How to Go From Toned Abs to Shredded Abs

This is something I have never heard anyone talk about. If you want to get really shredded abs, you simply must keep your body fat low for a long period of time. What happens is that it takes a while for your loose skin to tighten up and "fill in the grooves" in your abs. If you can maintain a reasonably low body fat percentage for over one year, I will guarantee you that you will love the way your abs look.

The Problem With "Bulking Up"

Many trainers recommend that people eat excess calories during the winter and lift heavy to gain muscle. Then in the winter it is recommended that you hit cardio hard and burn off all that fat to get ripped. The problem with this approach is that your skin never has the time to really tighten up around your muscles. If you stay lean year round, you will eventually have better muscle definition than just about everyone in your gym. The nice thing about staying lean year round is that you look good all year, not just part of the time.

In Summary...Work Your Way to A Low Body Fat Level and Keep it Low for 12 Months or More...This Is Your Ticket To Shredded Abs!Rusty Moore is an avid trainer who gives advice to men and women who want a physique that attracts the opposite sex. While most trainers focus on gaining as much muscle mass as possible, Rusty focuses on the lean "sleek model look". For men who want the build of Brad Pitt -or- Matthew Mcconaughey and women who want the build of Jessica Alba -or- Jessica Beil, Visit his Website by Clicking this link... Lean Muscle Fitness

How a Cardio Fanatic Got Her 6-Pack Abs

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

CB: CJ, let's start with a little background info on yourself and what you were looking to achieve when you found strength training and interval training.

CJ: Let's see, I'm a female in my mid 30's and a typical office professional who spends looong hours sitting in front of a computer.

Fitness and nutrition-wise, I grew up understanding the importance of being active and staying healthy. So while I've stayed active most of my life, I recently discovered I still had a lot to learn both about fitness and nutrition.

When I found the strength & interval training I was looking for body comp improvements. I had been introduced to weight training about a year earlier and had made great progress, but had gotten past that 'newbie' effect and really needed something different to jump start my progress again.

CB: How were you doing before?

CJ: During grad school and working full-time I put aside the active part of my lifestyle for the days and evenings tied to a chair, and the delights of eating at restaurants for 1-2 meals a day. I gained about 20lbs and was at my heaviest ever at 160lbs. Once I completed night school, I put exercise and nutrition back on my priority list and lost those 20lbs, mainly from running 5days/wk.

My second stage started when I discovered weight training. I was about 142lbs and probably 28% BF. After about 6months I lost another 8-10lbs and 7% body fat.

So, when I started strength and interval training, I had already made good progress, I was probably 133lbs and 21-22% BF.

CB: What were your workouts before strength and intervals? Why did they not work as well? How have you improved upon those workouts?

CJ: Before this I was a steady state cardio fanatic, so I ran 3-5 miles 3x week and strength trained using a 4 day upper/lower body split. This plan did work for about 6-9 months, but then I just stalled. Not sure what the culprit was, just that I knew I needed something different.

When I first started strength and interval workouts I was skeptical that such a short workout only 3x/wk would be enough. I soon discovered that strength and intervals kept the intensity levels up at EACH workout, so the three days and two supersets were actually more efficient than my 4day split and 3 days of running. I also got on an HIIT (interval) program and reduced my slower steady state runs to about once a week.

CB: How have the strength and intervals workouts helped you? What benefits & results have you achieved? What are your gains and improvements and how do they compare to your before stats?

CJ: I'm stronger, leaner, and faster than before.

On the strength side, my proudest achievements are chin-ups and pull-ups, something I've always wanted to be able to do. I've also improved my 5k times by 2mins. I finally have the muscle definition/athletic shape I've always wanted.

When comparing to my before stats, I've had to throw the scales out the door and use the mirror/compliments as my guide since I have gained a few lbs and BIA hasn't seemed to move, but my clothes have gotten looser and smaller and I'm also making strength and speed gains.

CB: How do you feel in terms of strength and energy?

CJ: I think my strength gains surprise me most, since I typically have high energy/endurance. I particularly enjoy how my strength gains have transferred to running and bike riding.

What I can lift in the gym just sort of evolves, but when I can climb hills on my bike that I used to walk up, and finish 5ks in times that were once out of my reach, it feels pretty good. J

CB: What features do you like about strength and intervals?

CJ: It's fun, efficient, and intense. And it works!! When I'm in the gym, I know that I'm making the best use of my time.

CB: Did you change your eating with the guidelines?

CJ: Not much. I was on a pretty solid eating plan when I started strength and intervals, but am consistently learning about making the right food choices and looking to tweak things here and there. Incorporating a post-workout recovery drink and getting as much variety as possible have been the biggest change in my eating habits since I started.

CB: What would you say to people that ask you about your workouts? Do you get a lot of comments from others?

CJ: When people ask me about my workouts, I try to hold back some enthusiasm so I don't come across as a crazy fanatic and overwhelm them.

I've had quite a few comments from other people in the gym, either noticing how hard and smart I'm working, or complimenting my progress. One lady even pointed me out and said "I want thighs like that!"

It's always fun to see friends and family or even co-workers that I haven't seen in a while because they remind me of the progress I've made.

The best compliment I get now is a form of imitation. People want to know exactly what I do and ask me for tips. They see it works, and want to know how I've done it, and try to apply it for themselves.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

How The Roman Chair Can Give You Great Abs

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

Using a Roman chair is one way to get your abs in six pack shape. Many trainers and fitness experts recommend using this device because it targets ab muscles in a way that regular crunches can't. Using just a Roman chair, an oft neglected piece of equipment in any gym, you can improve your abs.

Roman chairs are a very effective way to work your abs. The American Council on Exercise found that out of 13 different ab exercises, the Roman chair ranked in the top two. It works both the obliques and the rectus abdominus (which runs down the middle of your stomach). Here are two great exercises to try:

• Bent Knee Raises: position yourself with your back against the back pad and your arms on the arm rests. Step off the platform so that your arms are supporting your weight (this is the basic position that other exercises are based off.) Lift your legs (either with bent knees or straighter legs) keeping your back against the pad. Slowly lower them back to the original position and repeat.
• Figure 4 Leg Lift: Once you're in the basic position, put your left leg over your right knee, forming a figure 4. You'll want to slightly bend your right leg to reduce the pressure on your back. Switch legs for each set.
• Basic Obliques: From the basic position, lift your bent knees while twisting from the waist to the side. You can either focus on one side or alternate between them during each set.

For each exercise, try to do two to four sets with between ten and twenty repetitions for each set. Exhale as you lift your legs in order to get the best contraction. You'll want to try to do the exercises three to five times a week, either after warming up or at the end of your workout. Beginners may need to work up to this amount, so do what you can and aim for doing more each time.

Once you've got these two more basic moves down, you can move on to more advanced exercises. Ask a trainer or search online to find other exercises for your abs using the Roman chair. Pay close attention to your form to get the best workout.

A Roman chair can get you six pack abs if you combine the exercises with good eating habits. While it won't work miracles if you're not motivated or relying solely on the ab exercises, you can transform your body with some hard work and healthy habits.

My Chair Pro is the premier destination for information about chairs. We cover everything from tattoo chairs to the strangely comfortable kneeling chair.

The Importance of Strong Abs

                

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We always see models on TV showing off their washboard abs and so we want to be just like them. Indeed, when we have a strong midsection, our posture is better and we will look taller and thinner. However, having strong abs isn’t just to look good; it also brings many more health benefits.

Having a strong midsection improves our posture, which in turn benefits our back so that we don’t constantly complain of lower back pain. When working at an office desk or even just watching TV or driving a car, if we keep our back straight and our abs tight, our back won’t hurt as much. An article in US News and World Report states: "Larger waists can lead to more low-back pain, greater breathing difficulties, and persistent cough… Waist size can even forecast who will have trouble bathing, dressing, and walking in old age.”As you see, if we want to be independent when we are old and gray, it is important to strengthen our abdominal area so we can do the basic everyday things in life like bathing, dressing, and walking. A professor at Boston University of Medical school, W. Kannel, says that abdominal fat also leads to “glucose intolerance, diabetes, hypertension and accelerated development of coronary heart disease”All these health problems can be avoided by losing fat around the middle of our bodies and strengthening those muscles by doing toning exercises.

So, having strong abs isn’t just about looking good, though it’s one of the great benefits; having strong abs certainly helps prevent many health problems. That is why when you exercise it is important to focus on your breathing technique and on keeping your abs tight and back straight. It is important to learn how to breathe properly and focus on keeping your abs tight and back straight with every toning exercise you do, as well as when you walk, jog or run, so that you can tighten your abs, at the same time as you are losing fat and toning your other muscles.

Mirdza Hayden Helping people lead healthier lives http://www.Watkinsmom.com

What Are The Best Abs Workouts To Get That Sexy 6-Pack?

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

These days most people start exercise programs to strengthen and tone up their abdominals. These muscles are very important for mobility and by strengthening them, you will also be able to improve posture and prevent back ailments. In fact, many people who visit the doctor with lower back problems are given abdominal exercises to help relieve the stress on the vertebrae on the spinal nerves. Bicycle Maneuver. Lie flat and press your lower back to the floor. With hands beside head, bring your knees to 45-degree angle & begin a pedal motion by touching opposite elbow to opposite knee, alternating each side.

2. Captain's Chair. Stand on chair and grip handholds to stabilize your upper body. Press your back against the pad and slowly lift knees towards your chest. Don't arch the back! Click here for picture.

3. Exercise Ball. Lie face-up on ball and either cross hands over chest or place them behind your head. Contract your abs and lift your torso slightly off the ball, pulling the bottom of your ribcage down toward your hips. For beginners, place the ball under the upper part of the back. For advanced, the ball should be under lower-mid back.

The most well known abdominal exercise is the sit up popularly know as the crunch. There are variations of this ab exercise such as the Twisting Sit up and the Roman Chair Sit up. Each exercise variation is aimed at strengthening and toning your different sections of your abdominal region such as the upper abs, lower abs and the obliques (love handles). Although most people don't realize it, exercising other parts of the body, such as doing leg raises also helps to strengthen the abdominal muscles. There are also many types of abdominal exercise equipment on the market to help you lose inches and tone your midsection.

You can go to a gym to do exercises, but much of the exercise equipment intended to help you strengthen your abdominal muscles is relatively inexpensive and you can use it at home. The pulley is one such piece of exercise equipment that is easy to use. All you have to do is attach it to a doorknob and pull each side in turn, this working your abs. Another piece of exercise equipment is the exercise ball. To use this ball, you sit on the ball with your feet flat on the floor. Then you slowly slide until the ball is under your back and your body is parallel to the floor. Tighten the abdomen muscles and hold for the count of ten and then release. You can repeat this exercise 5 - 10 times when you first start. When these exercises seem too easy you should add different advanced exercises to take your ab workouts to the next level.

As with all abdominal exercises, you should start slowly and if you are using equipment make sure that it is safe and well maintained.

Check out http://www.1-stop-fitness.com/ for articles on ab machines review and used stairmasters

Abs - Are You Doing the Right Weight Loss Workouts?

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

One day last summer, on the first hot, hot day of the season I spent some time in the park playing ball with a client. Over the course of the afternoon not one, but two old friends came over to see us. But they didn't even greet us, they just went straight to the ultimate fitness compliment for my friend.

"I saw your abs from across the park, you've lost a lot of weight."

They didn't even bother to say "Hello" to him because his physical changes have been that impressive. Now what would you give to get those kinds of compliments?

According to recent research*, my friend is doing everything right to keep the fat off - "successful weight maintenance is associated with more initial weight loss, reaching a self-determined goal weight, having a physically active lifestyle, a regular meal rhythm including breakfast and healthier eating, control of over-eating and self-monitoring of behaviours."

*Elfhag, K., and S. Rossner. Who succeeds in maintaining weight loss? A conceptual review of factors associated with weight loss maintenance and weight regain. Obes. Rev. 6: 67, 2005.

Are you making these changes to your lifestyle?

How did my friend achieve his successful lifestyle change and his best body ever? Simple. He used strength training and interval training for his workouts, and he spent time on the weekends shopping and preparing his food for his work week. Very simple, but very very effective.

And he also spends more time hanging around people that support his goal than those that get in the way of him living a healthy lifestyle. Gone are the smokers and drinkers and in are the exercisers and good nutritious cooks.

Do yourself a favor and get some good nutrition advice, follow a fast, effective program of strength and interval training, and surround yourself with like-minded healthy people that you can count on.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

Is Your Body Really Suited For 6 Pack Abs?

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

The media often decides what "sexy" should look like. This means a chiseled look and 6 pack abs. Getting 6 pack abs is not reasonable for everyone for a variety of reasons. However, that does not mean that a person should not have a body to be proud of. The trick is to see what's within the physical capabilities of each individual and using them advantageously to meet personal goals. Sheryl Crow says it best. "It's not getting what you want. It's wanting what you've got."

There are many reasons why many people can't have a 6 pack. The most important is body type. There are four major body types.

The first is the long and skinny type. These people are often slender and are built more for agility than strength. They do not gain weight easily, and many of them do not have frames to support gigantic muscle mass.

The second is the round type. These people tend to be a little thick. That does not mean that weight loss and gaining muscle is impossible. It just means that the individual is more likely to be stocky.

Then there's the slender type. Like the thick type, these people can gain some muscle; it's not reasonable for these people to expect to be thick, skinny, or muscular. Many people fit into this category.

Finally, there are those that are the muscular type. For these people, gaining muscle is easiest no matter if they're a bit thick or slender.

The trick is to figure out what body type the individual is by finding out how the individual responds to diet and exercise. Another way is to look at the family genetics. Either way, there's absolutely nothing to be ashamed of. Knowing this information can help someone to create a program that will prove successful.

The first step to finding a successful program that will yield results is to find a program that suits a particular body type. Fortunately, that is not too difficult. Many programs support all fitness levels and body types. The second step is to create a regiment that includes proper diet and exercise. Finding the proper diet also depends on one's body. Some people are sensitive to the affects of carbohydrates while others are more affected by excess calories or protein. Most people do perfectly well by balancing all food groups and controlling calorie intake.

An exercise program that works for most people will include strength training and cardiovascular exercise. The cardiovascular exercise helps to burn fat and calories while strength training strengthens, tones, and defines muscle structure. Workouts specific to the abs should include a variety of exercises that work all muscle groups in that area. If done properly, a program such as this should provide a sleek and sexy build supported by nature.

Here is a serious question to consider when thinking about getting 6 pack abs. Is it better to try to mold oneself to a standard, or is it better to find a program that works with the body? Sexiness does not have to be dictated by anyone else but the person wanting success. Sexiness is a matter of confidence. Confidence is bred through success. Success is made by devising a fitness solution that works with what nature provided.

Want to get 6 Pack Abs but don't know where to start? Visit http://How-To-Get-6-Pack Abs.com for insider tips and secrets.

6 Second Ab Reviews - Does Six Second Abs Really Work?

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

You've seen the advertisements of television for the six second abs and you may be wondering what all the hype is about. This program is designed to help you tone and strengthen your abs in a series of six second workouts.

This is an exercise machine that enables you to do ab crunches without having to get down on the floor. It helps you to maintain a perfect form for an exercise program while sitting rather than lying down.

To do the crunch exercises on this equipment you click down three times on the machine and then make three click up again. Each click is a second apart and in the six seconds you will have done a perfect abdominal crunch. This program claims to give you the prefect workout for your abs by combining the right resistance with your workout.

To choose the resistance level you want, you just adjust the orange and yellow bands on the equipment to choose a resistance level between 15 and 55 pounds. According to the ads, this exercise equipment will help you to target your upper abs and your obliques. You can even do a reverse crunch to work on the lower abs.

Consumers who have purchased this abs product gave it mixed reviews.

Most, though, seem to be disappointed with their purchase and say that the bands do not have the resistance that is claimed. The ads say that you will actually feel your abs burning the fat, but most consumers say that is a false statement.

On the other hand, there are consumers who rave about the usefulness of the equipment and say that it has really helped them. These customers say that those who have had disappointing results were just not using the equipment properly. Before you go out and buy this machine, you should try one out beforehand to see if it is the right equipment for you.

Check out http://www.1-stop-fitness.com/ for articles on ab machine reviews and eliptical trainer

Exercise For Lower Abs - Top 5 - Find Out How To Get Rock Hard Abs

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

Most of what I have learned was from research in magazines, on the internet and asking around. All of this was prior to be spending endless hours busting out hundreds of situs a day and getting no where in a hurry.

I then found out that exercise alone will not be enough to strip of that last bit of stubborn stomach fat. Correct dieting, exercise & sleep all play crucial roles.

Here are the Rated top 5 Lower ab workouts

Incline Leg Raises

1. Lie on your back on an inclined ab board keep your head on the raised side.

2. Reach above your head and grab onto the feet holders.

3. Raise your feet/legs

Hanging Leg Raises

1. Grab a bar and hang of it, while flexing your arms, shoulders and abs.

2. Slowly raise your feet up, keeping your legs straight at all times

3. Lower your legs and repeat

Hanging Knee Raises

1. Grab a bar and hang of it, while flexing your arms, shoulders and abs.

2. Raise your knees to your chest.

3. Lower back down and repeat.

(Try not to swing at all times)

Incline praying mantis

1. Kneel on an incline board.

2. Roll forward on the Ball without losing your current back angle.

3. If your back changes angle you have more likely gone to far.

Revers crunches on Ball

1. Lye with your middle back on the ball while holding a dumbbell on your chest

2. Select a weught that will have you max out at 8 - 12 Reps.

3. Move your arms in a full motion back over your head whilst holding onto the dumbell.

Please make sure you try to educate yourself on correct eating plans and sleeping habbits as all your hard work will go to waste if these two are not right.

I wish you all the best on your journey to fitness and wellbeing.

To find out in depth info on more Lower Abdominal workouts, Ab diets & Rapid Fat loss techniques go to the following link http://www.truthaboutabprograms.com

Rock Hard Abs Convert that Keg into a Six Pack

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

Whether you’re straight, gay, black, white, puny or super-sized, just about everyone wants to have a great set of abs. In fact, we’d venture a guess that an ab-lined trunk is the number one choice for most people if they could be endowed with just one stellar body part.

Sure, a lot of meatheads would still choose big biceps… but that’s only because they have bloated midsections and no chance at chiseled abs. And let’s face it, the desire for a well-defined abdomen unites the sexes in ways that relationships, group sex and naked Twister just never could. Why do you think God invented the belly shirt for women and Calvin Klein underwear for men, for Christ’s sake? Duh! The Lord knew what he was doing, that’s why.

But if matters of divine intervention just aren’t your cup of tea and you need more logical proof, consider this; Any physical attribute that says ‘I’m young, sexy and ready for any action you wanna bring my way’ packs a wallop in the scheme of success with all matters of sexual prowess. Can you think of another visible male body part that can say that much with a mere peek? Good abs scream, "I’m a SEX GOD and can go ALL NIGHT!" Doesn’t that mean anything to you flabby-gut couch jockeys out there??

If it does, we’re sure you’ll be reading on. If not… go in peace, portly son, and eat a bag of Cheetos for us while you’re at it!

It’s all a matter of priorities. You either want the physical edge with the ladies and the stud status that can bring, or you’re content with the same boring TV dinner that is your wife or current girlfriend because you’re too lazy to better yourself and she doesn’t deserve it. That is, of course, unless the lady in your life is in better shape than you. If that’s the case, you’re just biding your time until Julio the pool boy swoops down with his net and skims the suit top right off your woman.

There’s really no good reason to wait around to build your abs, let’s not disagree on that much. But since nobody goes to the gym strictly so he can build his midsection, it needs to become a priority and part of something bigger. That balancing act between what is most important at the time and what is ultimately important in the big picture is what you need to rectify before you receive the bounty of goods, shaped like the underside of a tortoise shell, that will replace the flab you now have.

Good abs are obviously best appreciated in the spring and summer months of the year. Since that’s the case, you’ll need to focus on them all year long, but with special emphasis on a seasonal basis. We say, "good legs in the winter and good abs in the summer" as a general rule of thumb. However, if you live in either Florida or southern California, you’ll want to scratch that thinking because if your front porch is shaded by palm trees of any variety, you’ll need to prioritize your abs all year long.

Something You Never Knew About Abs Abs aren’t like any other muscle in the body. If they are like any muscle group, they are closest to calves in the way that they respond, but truly, they aren’t even like calves. The abs are a muscle group that have a high threshold for stress and strain. They can take a beating and recover rapidly. And unlike smaller body parts, such as biceps or triceps, the abs can take a tremendous amount of stress and actually benefit from it. Whereas, you might take your arms to failure once or twice a month to get them to respond to a different sort of stimulus, it’s going to take you a lot of imagination to come up with ways to actually beat your abs at the endurance game. You know the saying "more is better"? Well, in this case, it’s true.

Endurance isn’t something most people equate with building good muscle mass. In fact, it’s usually just the opposite. But the truth is, it is through endurance that you will build your best abs. Endurance, however, by its very name and definition, takes time to cultivate and accumulate. It’s not like you can expect to be able to do a thousand crunches tomorrow night right off the bat, even using poor form. You have to work up to it.

But here’s the Catch-22 that makes ab training so frustrating: As you work up the steam and endurance through practice, your abs will become stronger and stronger and require more and more resistance and endurance in order to benefit and continue showing results. So essentially, the harder you work, the harder you’ll have to work to see the same progress!

Now when we talk about resistance, it isn’t so much in terms of adding more weight to your ab workouts, it just means that the abs are a demanding and often times a harsh mistress who never seems satisfied with your less-than-paltry efforts. Get used to the fact that your abs will continually demand more and more of you (read: drain you dry) the more you go after good midsection conditioning.

Sound familiar? Get over it! No one wants to hear your social sob stories!

So why does this happen? The abdominals are a muscle group that quickly re-oxygenate themselves following periods of intense stress having been placed on them. That is to say they recuperate extremely fast from the stress placed on them, and are ready to go again in a matter of a minute or less. Try that with your quads and you’ll end up amputating your legs from the knees down. Don’t do it with your abs and you’re destined for a mediocre midsection.

If you’re not ready to go when your abs are, it can actually hinder your progress because the abs require constant cumulative stress over a period of at least 20-30 minutes for any benefit to occur. Hence, the need for accumulated endurance. The only way to get endurance is to practice endurance. Long story short? Your first few weeks are going to seem like the longest, most excruciating kidney stone passing in the history of the modern world. Your only solace will be found in the fact that you’ll feel it in your belly and not your nether regions. Thank goodness for small miracles

The Unadulterated Truth

When anyone looks at a good midsection, they think, ‘If I just do hundreds of sit ups, I’ll get there like that guy did’. Truth is, he’s only partly right. That’s because there are several truths to consider when putting together a routine that will actually work for you. Forget or deny these truths and you’ll surely fail.

Truth #1: There is no end to good ab training in the big picture, just as there is no room for backing off on intensity and stress in the smaller, single workout picture, there is no room for it in the big picture either. Endurance is the key in the short term and longevity is in the long term. If you do not remain consistent with your training, you’ll lose it as rapidly as you got it!

Truth #2: There is more to the midsection, and to making it look like a million bucks, than just the few vertical slabs that run East to West across your belly. Truly impressive abs require the inclusion of many exercises, other than crunches, that are designed to target other areas of the total midsection. There are three whole other parts to consider!

Truth #3: Diet is almost 80% of your success in the end. You can train your ass off from morning until night and have abs so strong you could crush a V-8 can in the up position, but if it’s shrouded beneath a layer of ugly flabby fat, all your hard work is basically invisible. And we all know, if it can’t be seen, it just doesn’t exist. Just ask anyone!

PIECES OF THE PUZZLE

The abs are comprised of 5 parts:
•Upper Rectus Abdominus
•Lower Rectus Abdominus
•Serratus
•Intercostals
•Obliques

The rectus muscles are the parts of the midsection that most people equate with "having abs". They are the vertical muscles that, depending upon your genetic make-up, comprise 4-5 different sections that run across the width of the abdominal cavity. They are typically broken up in the middle and either staggered like bricks or evenly dispersed straight across like tiles. Everyone is different in how they are configured genetically and it’s not something that is negotiable. Hey, you can do a lot with the human body, but choosing how your muscles are laid out is not an option.

The Obliques are the muscles that run from along the lower part of the ribcage and down to your hips. They comprise what most people call the ‘waist’. Insanely drugged out bodybuilders have hugely developed obliques, but typically not by choice. It just happens as a matter of not watching the waistline, straining and not taking care to keep these muscles stress free. However, they do need to be worked; just not too extreme. They need work only to tie in and make the rest of the abs flow together well. They are part of the sum total of a totally amazing abdominal picture.

The Serratus and Intercostal muscles are the finishing touches on the whole picture. They lace together like lattice over the top of the ribcage just below the pectoral muscles. They come in at a 45 degree angle toward the middle of the upper rectus abdominus like two sets of fingers diagonally interlaced.

All of these sub-groups of muscles within the muscle grouping itself must be trained in order to attain a great result. It’s also the way to keep your trunk strong in a complete sense for other athletic endeavors where trunk strength, balance and coordination are important. That goes for just about every sport, genius!

THE EXERCISES
You must do at least 2 exercises per section of abdominal muscle sub-group in order to fully work the abs. We’ll give you a few per sub-group to get you started. Just know, there are tons more variations out there; the world is your oyster. And if you’re anything like us, (we puke when we eat oysters too fast) hopefully, you’ll puke after each ab workout!

We also recommend that you work the abs at least 4 times per week to keep the heat on and keep the abs from totally recovering. They are a highly adaptable muscle and require consistency. Working the abs 4+ times per week will also help you build the endurance you need to keep improving and actually go the distance in a tough workout. Take just 30 – 45 seconds between sets and try to superset your exercises in a way that keeps the overall focus and intensity on the abs, but gives a slight break to each sub-group.

For example: When you do a set of crunches, also do a set of hanging leg raises immediately following to give the upper rectus a rest and the lower rectus a run for its money! Make sure to go at least 15 reps or to failure when you can. You won’t overtrain your abs like you would another body part doing this. You’ll just make them harder and better!

Upper Rectus

*

Crunches (with knees raised or on an ab slant board)

The point is to lift with your upper rectus only. That means finding a spot on the ceiling with your eyes and sticking to it! Keep your lower back anchored to the floor or ab board. Use knees raised initially, and move to ab slant for a tougher workout!

*

Weighted crunches in kneeling position

Hold upper cable pulley with rope attachment and a slight amount of weight. Keep elbows alongside your ears and don’t move ‘em! Use your abs to crunch down over yourself in a kind of praying monk position.

*

Nautilus Crunch machine

Most gyms have these, where you sit in a chair and immobilize your lower body while crunching over your abs.

Lower Rectus

*

Hanging Leg Raises

You can use elbow cuffs or just your hands to hang from a high bar. Straighten your legs and become motionless, then, raise your knees by curling from the tailbone and tucking your butt. Bring your knees as high as possible or until your hang time ends.

*

V-Up/Knees into Chest

Using the end of a flat bench, balance on the long end of your butt right about at your tailbone. Lean back with your upper body, grab hold of the bench sides, and balance on your butt as if it is the bottom of a V. Tense your upper rectus, and pull your knees to your chest.

Obliques

*

Unweighted Broom Twists

Use a broomstick, sans natty hair for this. Any common dowel will do, but do not use a barbell or even a naked straight bar since it will be too much weight! Stand with your feet 24 inches apart, bend your knees, tuck your butt underneath you, lace the dowel over your shoulders like a squat bar, keep the lower body still and twist at the waist. This is really one of the only "safe" exercises for your obliques. Some gyms have a seated apparatus that does the same thing, but requires that you use weight. Don’t do it!

*

Cross Knee Crunches

When you do a standard crunch this time, you’ll be leading with the right elbow, touching the left knee and the left elbow reaching out for the right knee. All crunch work is okay for obliques because it won’t tend to bulk them out into huge baboon-like formations.

Serratus/Intercostals

*

Lying Side Crunches

Use the exact same position as a standard crunch, but drop your knees to the side. Keep your upper back flat against the floor and lift up over the top of your ribcage, keeping your legs and feet still and plastered down.

*

Weighted Kneeling Crunches

(to the side)

See Upper Rectus section and do some pulls to the side. You’ll have to kneel down a bit further from the pulley station, but you’ll get the hang of it. Do these separately from the other exercise intended for the upper rectus.

*

Decline 180’s

Using a decline bench, come up into the crunch position (keep lower back against pad) but swerve rapidly from side to side in a 180 degree motion. Come back to center and head back down to the start position.

If you do all of these exercises on a rotating basis, careful to do at least 2 exercises per area of the abs in each workout, and employ things like supersets, giant sets, and utilize an apparatus like the ab board, hanging leg raise elbow cuffs, pulleys, etc., you’ll develop pro quality abs in no time. But remember… that’s not the final piece to the ab puzzle….

DIET
We mentioned that diet is about 80% of the success of any living human being in being able to parade their chiseled abs unashamedly. Well, it’s true! And it didn’t stop being true just because we showed you some of the best exercises.

Here’s what you have to do:

Eat less sugar and starch – that’s all the candy you pile into your mouth at lunch or during "American Idol", all the potatoes and pasta you inhale at dinner after 6pm, and anything else that isn’t nailed down that is empty food. Yeah, we know, pasta was all the rage a few years ago, but how many Italians do you see with great abs over in the old country, huh?

Eat more protein – protein is the ultimate precursor to boosting the metabolism. Boost the metabolism and you’ll drop ugly body fat that is shrouding your abs. Get at least 1-2 grams per pound of your current body weight, not what you hope to weigh.

Eat more veggies and less fruits – Fruits are great for you, if you’re a 10 year old and don’t put on weight. But once you stop growing in height, all fruit does for you is pack in sugar that you don’t need and probably won’t use much of. Juice is especially bad because at least whole fruit has fiber! Eat more leafy green vegetables and avoid the starchy ones like corn and peas. (That means tortillas too, pal!)

Quit drinking milk – Geez! You stopped being able to digest dairy when you were about 14! Give up the "builds strong bodies 200 ways" schtick and lay off the dairy. It leaves an unsightly film on your ab wall and is really… well… childish, we think!

Do Cardio – This, combined with diet, is the fastest way to get lean and see your hard earned muscle come to life! Do cardio at least 3-4 times per week, at a minimum time of about 30-40 minutes.

Do cardio, keep a good diet, do your ab exercises religiously and you won’t be disappointed. We promise! And if you aren’t snagging at least 20 more female prospects per year, as "Future ex-Mrs. So-and-so" candidates, then you’re probably reeeaaalllly ugly! Oh well, at least you can run your own fingers over your abs and be content.Dane Fletcher is the world's foremost training authority. He writes exclusively for GetAnabolics.com, a leading online provider of Steroid Alternative. For more information, please visit http://www.getanabolics.com

Six Pack Abs - We All Have Them - We Need To Know It

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

Six pack abs - they are desired by so many. I train clients who say they wish they could have six pack abs. First thing I tell them, is fine, be aware you HAVE a six pack and all you need to do is train the muscles like any other muscle and also burn off the excess fat to show them off. Its funny how that little 'mental change' can affect a lot of people once they realize that the end result is 'there' it just needs a little work and touch up (sometimes more than a little, but seriously, its not like you can't do it is it?)

So once we are on track and aware that the end result is waiting we just use different tools to reveal the sculpture.

I believe in three main things with six pack ab training. A sensible diet - Good, varied and stimulating training - and a positive mental picture of yourself and what you are doing. (this last one is possibly, for me, the most important - I want all my clients and customers to feel good about themselves regardless, all achievement begins in the mind - what the mind perceives your body can achieve.)

So we cut through the mental baggage, set our goals and get going. You can wait a thousand days thinking 'I'll do it tomorrow' - chances are you'll keep waiting. So we begin with a focused outlook knowing results WILL be a given. Because we believe they will.

I have seen many people transform their bodies and any particular area or body part with a positive mental image and desire.

When all is said and done, I tell my clients to stop thinking six pack abs are unobtainable and get the right mindset, understand they are just going to be working and improving what they already have and that sooner or later they will get the results their determination and hard work deserves.

We all have six pack abs. We just need to know it and get going.

Tristan Lewis is a Certified Fitness Professional, Personal Trainer and Author of the most informative book on abdominal training on the internet. He has travelled the world training clients and has spent 15 years in over 15 Countries in the research of his book. His AbMetrics - The Global Almanac of Proven Abdominal Training was researched thoroughly and provides many new and exciting proven abdominal exercises as well as a structuring of the 'classics' that work. Get the book now.
http://www.fastsixpackabs.com
http://fastsixpackabs.blogspot.com/

How The Abs Diet Can Make You Loose Weight

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

Many of us would like to change our body and improve our health, our looks, our athletic abilities and last but not least our sex appeal. Are you one of them? If your answer is 'yes' keep reading because here's the deal with the Abs Diet: If you follow the Abs diet and stick to it carefully, you can change your body and achieve all of these things! It will change your life in several significant ways and it may even SAVE your life!

Check out what else you'll get:

A- healthier, toned and sexier body. Women and men both always say that a flat stomach is the sexiest part of the body.

-No more back pain and injuries. Studies have shown that a fit, muscular abdomen contributes to the overall health of the body.

-Years added onto your life. The right diet and exercise routine can prevent cancer, heart disease, diabetes, high blood pressure and more.

-An improved sex life. Did you know that, with the right diet and exercise, you can be a tiger in the sack?

So, let's get to work on those abs.

You'll see results in as little as six weeks.

We can all have the tight, lean stomach we want. And we can get rid of The Buldge. This diet will help you attain your goals.

Surveys have shown that both women and men say that tight, flat abs is the sexiest part of the body. Studies have also shown that healthy abs will help you have a healthy body. It's simple. You want to look better. You want to feel better. And you want to live better. So, this diet is just right for you!

I know it sounds too good to be true, but this is no gimmick. We won't throw a bunch of over-technical hard-to-understand words and calculations at you. You can enjoy your favorite foods. We won't make you count carbs or fat or anything else. This diet uses common sense to help you watch what you eat. That way, you don't have to go around hungry!

This sounds unbelievable, but studies from the best medical schools show that the best way to be healthy and have a nice body is to eat more, not less.

The important thing is to burn off the fat you take in, and this diet will help you do that. You will also build muscle, and you'll do it even in your sleep!

If you take on our diet, we'll teach you the 12 Powerfoods that will unload your dieting power. These should become everyday staples and, don't worry, you can still eat steak and strawberries. We'll teach you the two dietary killers that keep most people from achieving their weight loss goals. We'll show you why 95% of diet plans fail -- and why our diet is different.

Not only that, you will get to eat some of the simplest and tastiest meals ever known to man!

This diet is the first, the last, the best and the most. You will never have to worry about what you eat again.

And who am I, you ask? I'm the editor-in-chief of Men's Health magazine, so believe me, I know my nutrition. For breakfast, I have the newest health information. For lunch, I digest and pour over it. And, over dinner, I tell you all about it.

I want to tell you all about how those fashionable low-carb diets are making you fatter, about how you're getting poisoned by the food industry in your favorite dishes, and what you can do to protect yourself and tell them what's what.

So, why don't we get together and chat with a six-pack? Yours!

Gary Holdon is a writer and internet publisher who likes to publish Weight Loss and diet articles. You can go to Weight Loss Plan for more.

Get Great Washboard Abs Without Performing Crunching Movements

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

The hard way to get washboard abs is to perform set after set of crunching movements. I see people spend 15-20 minutes per workout trying to get great washboard abs. These people are doing machine crunches, leg raises, crunches on a Swiss Ball, etc. The funny thing is that many of these movements actually increase the muscle mass in the abdominal region.

Great Washboard Abs are a Product of Muscle Density -Not- Muscle Size!

The bodybuilding approach to washboard abs is to work them like other muscles. The most common approach is to work the ab muscles to failure and aim for "the burn". This is a great approach to increase the size of a muscle group, which is a bad idea if your goal is washboard abs. If you have ever seen a ripped bodybuilder with abs that stick out past his chest, then you have seen the results of the bodybuilder approach.

You Need a Different Approach if You Want Washboard Abs.

So how do you increase density of a muscle? A great way to increase density is isometric movements. Isometric movements are the key to amazing washboard abs. So what is an isometric movement? An isometric involves flexing the muscle with no actual movement. This can be done with or without any resistance.

A Couple of Great Isometrics to Get Washboard Abs.

The plank exercise is a great isometric exercise. It increases the density of your washboard abs and helps you maintain a healthy back at the same time. It is hard to describe in words, so do a Google search for "plank exercise" and you will be able to see photos of the exercise. I do planks after cardio as a way to increase muscle density to get washboard abs. This is the only ab exercise I do in the gym. Another great exercise is to flex your abs as hard as you can 5-6 times per day. Take a deep breath and exhale as you tighten your abs up as hard as possible for 10-20 seconds. Tightening up of the abs is what causes boxers to have such great washboard abs. They have to tighten up their abs to absorb punches.

Yes, You Are Going to Have to Hit Cardio to See Those Washboard Abs.

As always, I believe that low body fat is the answer to 90% of muscle tone issues. If you hit the cardio hard and get your body fat down to 10 percent or below, you will be able to see your washboard abs. If you allow your body fat to get too high, you can have the best washboard abs in the world and nobody will see them. Cardio is an extremely important part in getting great washboard abs. Rusty Moore is an avid trainer who gives advice to men and women who want a physique that attracts the opposite sex. While most trainers focus on gaining as much muscle mass as possible, Rusty focuses on the lean "sleek model look". For men who want the build of Brad Pitt -or- Matthew Mcconaughey and women who want the build of Jessica Alba -or- Jessica Beil, Visit his Website by Clicking this link... Lean Muscle Fitness

The Foolproof Way to Get Ripped Abs

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

If You Have Ripped Abs, Then Your Entire Body Will Look More Attractive.

Out of every person working out in your gym, how many have ripped abs? If your gym is like mine, probably less than 1 out of 100 people have great abs. I would say that there are more people who can bench press 315 pounds, then people who have ripped abs. What is crazy is that these people work out hard, yet they are failing in developing the most attractive part of their physique.

Having Ripped Abs Isn't Really a Muscle Thing, It's More of a Body Fat Issue.

About 7 years ago I was watching the TV show, Survivor. It was the episode they filmed in Australia. The people left on the show had lost a lot of weight. They were pretty much starving and I am not giving this example to say that people should starve. What I noticed was that each an every contestant on Survivor had ripped abs. You could see their ripped abs in detail, due to lack of body fat on their mid section. None of these contestants were working their abs, yet they had ripped abs that most gym members would envy.

Spend More Time on Cardio and Less Time Working the Abs Directly.

We all have ripped abs, they are just covered under body fat on most people. The best way to burn this fat is to do cardio. Crunches and leg raises will work the ab muscles hard, but they won't burn off an ounce of fat around your midsection. I would recommend dropping your ab exercises altogether and focus on cardio until you get to a low body fat level which will reveal those ripped abs.

It is Very Possible to Get Ripped Abs Without Working the Abs Directly.

I badly injured my back about 6 months before a trip to Cancun, Mexico. I was really bummed out, because it hurt badly to do any ab exercises. I had to drop ab exercises completely from my routine, until my back healed. I figured if I got my body fat low, then my abs would at least not look terrible. To make a long story short, I did a ton of cardio for those 6 months and my abs were ultra-toned for the vacation. To this day, I don't to any direct ab work and my abs look better than ever.

Give This Approach to Ripped Abs a Shot.

I know that many people will be hesitant to drop their ab work, because they don't want to lose any muscle tone in that area. All I have to say, is that if your body fat percentage isn't low enough then nobody is going to see that tone anyway. Your time is better spent on cardio, which will finally reveal those ripped abs.Rusty Moore is an avid trainer who gives advice to men and women who want a physique that attracts the opposite sex. While most trainers focus on gaining as much muscle mass as possible, Rusty focuses on the lean "sleek model look". For men who want the build of Brad Pitt -or- Matthew Mcconaughey and women who want the build of Jessica Alba -or- Jessica Beil, he recommends this resource... Lean Muscle Fitness

Best Diet To Get Six Pack Abs

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

Everybody wants six pack abs and a gorgeous body. But just like so many other things in life, it takes take time, hard work and persistence to get them. There is no 'secret' to getting six pack abs and I'll bet you already know how to get them. Yes, that's right. Diet and exercise are the only ways to get not only great six pack abs, but a gorgeous body and lifelong health.

Both controlling what you eat and doing exercise are necessary if you want to be successful. This article will be mainly about diet, since of the two, diet is much harder to control. First, though, just a few thoughts on exercise.

The conventional wisdom is that you must do billions of crunches, sit ups and other assorted exercises of your mid section in order to have six pack abs. Nonsense! In order to get rid of the fat you have in your mid section now, you need to exercise all the large major muscle groups. That means you need to do exercises that work your legs, back, shoulders and chest. By working the large muscle groups you will increase your metabolism much faster and thereby getting rid of fat from all over your body, including your face, neck, abs, hips and arms. You will not only loose fat, but your body will also begin to look more proportioned.

Diet is a much harder variable to control, but it is not, by any stretch of the imagination, impossible. What you need to remember though, as a general rule, is that you need to eat natural foods and not processed foods. The problem is though, that we are almost addicted to the taste and convenience of processed foods.

Here are some tips on how to break your taste for processed foods:

1. Cut back slowly on the soda and high calorie drinks.

This is the easiest way to start cutting completely unnecessary calories from your diet. If you drink 3 sodas a day, cut back to two the first week, then cut another one the second week and so on until you slowly ween yourself from them. For each soda you cut,replace it with a glass of water.

2. Start to eliminate the processed foods you eat in the same way you eliminate the soda. You know what I mean. Potato chips, cheese crackers, puddings, candy bars, etc... For each one that you eliminate, replace it with a healthy snack food like apples, pears, peaches, melons or any other fruit. You can (and should) also eat a variety of nuts, which contain healthy fats.

3. Never drink anything with high fructose corn syrup.

4. Reduce your amount of sugar intake. If you load up on sugar in coffee or tea, slowly reduce it until you can drink it with a maximum of one teaspoon.

5. Cut out desserts.

The above suggestions are ways to 'cut out' unhealthy eating habits, but that is only half the battle. The next few tips are changes you should make to add nutritious foods to your diet.

1. Eat more vegetables (I sound like your mother, don't I?)

2. Eat more salads, but slowly cut out all the high fat dressings and get to the place where you actually love Olive Oil and Vinegar (or Lemon Juice) and then use that exclusively.

3. Try to eat organically raised meats. The reason is that these animals weren't given the hormones to produce unnaturally meaty animals. If you can't or there isn't a ready affordable supply, then try to choose lean meats, such as chicken or turkey.

4. Eat healthy proteins such as fish, eggs and black beans.

5. Last, but not least, drink water all day long.

People tell me all the time that they don't like the taste of water. Well, think of all the drinks you have that you had to 'acquire' a taste for...can you say coffee, whiskey, vermouth or any other alcoholic beverage? Eventually you get to the place where you love it. It's the same with water. Add lemon or lime to it. The point is, your body needs water even if you don't realize it.

The main principle here is to eat a healthy balance of proteins, carbohydrates and fats, providing the fats are healthy fats (i.e. olive oil, avocados, coconut milk, etc...), the proteins are lean, and the carbohydrates are vegetables, fruits or whole grains. Please do not get enamored with a diet that tells you to eat only grapefruit or cut out all carbs or any other gimmick.

If you follow these general guidelines and learn how to exercise right, you simply cannot help but develop the kind of body and abs that you've always wanted. I'm sure you've heard the expression 'Slow and steady wins the race'. It's true.

If you're interested in taking your fat-loss efforts to an entirely new level, go to the following site and grab a free fat loss report which details 27 unique methods for boosting your metabolism and losing belly fat - http://www.abs-truth.com

Abs Six Pack

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

In this article I am going to describe the best way for anyone to get rid of any unwanted fat and at the same time to get toned. These will only work if you do put in the effort because to lose any weight or to get toned you will need to put in some effort, but the good news is once you have reached your idle look it is easy to maintain. I will start by explaining about the exercises that should be used, then the routine and finally look at a good diet.

There are three exercises which I have used, they are categorised into Upper Abs and Lower Abs because not all of our abs are used when we simply do sit ups. The basic sit ups only get upper abs not the lower abs.

Upper Abs
This is the four upper muscles of a six pack.

Exercise 1:
To start with, you need to elevate your legs while laying down, I recommend using a bed or a sofa to do this with. You need to lay down, have your legs at a right angle up and knees bent over the top of the sofa or bed. Knees together, put your arms to your forehead or on your ears. Do 20 of these per set.

Exercise 2:
This exercise, all you need is a space big enough to do it. Lay down on the floor, put your hands behind you head so your elbows are sticking out and are level with your head. Bring the soles of your feet together and lay your legs down on the floor, but make sure you feel comfortable; it may seem ridiculous at the time, but it is a very good exercise. Only expect to be able to lift your upper body up a little bit at a time, it will still be working extremely well. Do 20 of these per set.

Lower Abs
This is the bottom two muscles of a six pack (overhang).

Exercise 1:
You need to lay down again, this time in a space big enough for you to be able to lay down in a straight line. Put your heads behind your head again, and lift your legs straight up, as they get vertical bring them to your chest slowly. Between 20-30 of these per set.

Routine
The routine I used was, doing 3 sets a day. Start with only one set a day, which is 20 each for both exercises for upper abs, and 20-30 for the lower abs exercise. Once you feel you can go further then try another set, and keep this going. Do not do to many in one day because you could strain a muscle.

Ideally, to lose maximum amount of weight and gain maximum muscle results go for a 30 - 45 minute run every morning. It does not matter which order you do it, but it is the quickest way to lose weight and to build up muscle.

----------Morning-----Afternoon/Evening
Monday - 30-45 Minute Run-----Sit-up Routine
Tuesday - 30-45 Minute Run----- Rest
Wednesday - 30-45 Minute Run-----Sit-up Routine
Thursday - 30-45 Minute Run----- Rest
Friday - 30-45 Minute Run-----Sit-up Routine
Saturday - 30-45 Minute Run----- Rest
Sunday - Rest-----Rest
 

Alternatively:
 

----------Morning-----Afternoon/Evening
Monday - Rest-----Sit-up Routine
Tuesday - Rest-----30-45 Minute Run
Wednesday - Rest-----Sit-up Routine
Thursday - Rest-----30-45 Minute Run
Friday - Rest-----Sit-up Routine
Saturday - Rest-----30-45 Minute Run
Sunday - Rest-----Rest

 

Instead of running you can do any cardiovascular activity e.g. ride a bike, rowing. This is just a recommendation, experiment with what you want to do, and you will find what fits you best after a while.

Diet
The diet really depends on what you are looking to get out of it. There are two main types of diet which I have used in the past, a mainly carbohydrate diet and a mainly protein diet. The carbohydrate diet is designed to lose weight, whereas the protein diet is to gain muscle mass. While using this plan I suggest trying to keep more of a carbohydrate diet, since it is easier to get energy from this kind of diet because you will be eating a lot of salads or vegetables. Remember when you cook food you are losing a lot of the nutrients from it, so it is good to eat salads. It really does depend on what you want to achieve, but I suggest a balanced diet.

Carbohydrates:
Salads
Vegetables
Wholegrain e.g. bread, cereal.

Proteins:
Meat e.g. fish, chicken.
Dairy e.g. milk, yoghurt.

Remember to warm up, and warm down. Check with a doctor before entering any heavy diet or exercise routine. I am not responsible for any injuries in this plan, it is just a guide to how you could go about losing weight or gaining muscle.

If instead you do wish to buy any fitness products, I suggest the Discovery Channel website. http://livingfit.blogspot.com/2006/10/abs-pack-six.html

Abs: How Often Should You Work Your Abs?

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

How important is it to train the abs frequently if your goal is “visible abs”?

There is no shortage of opinions on this topic. People can succeed (and fail) with all sorts of abdominal training programs. Besides, great abs have been found on many people that train them religiously each day, but better abs have been found on athletes that do no formal abdominal training at all!

The most important factor in developing eye-catching abdominal muscles (the “6-pack”) is decreasing the body fat in that area, plain and simple. As for training techniques, almost everyone should train this area as you would any muscle group. Why spend 20 minutes per day doing endless crunches when 5-10 minutes every other day (or less!) will accomplish the same results? Only athletes (or back pain rehabilitation patients) may need additional abdominal work to assist their core stability in sport (or everyday function).

While most individuals in the gym believe that daily, high-volume training is optimal, there is nothing special about the abdominal muscles to suggest that a greater training frequency is required. Muscle biopsies have determined the rectus abdominis to be composed of 46% slow-twitch fibers, not unlike the vastus lateralis of the quadriceps (Johnson et al., 1972). As mentioned earlier, a more important aspect in developing a well-muscled midsection that can be shown off at the beach, is the reduction of as much body fat as possible.

To be precise, in order to have visible abs you must decrease your body fat to 10% or less. Test your body fat monthly. Have the same skilled professional do the testing each time in the same manner under the same conditions (i.e. same time of day, pre-workout, same day of the week, same diet pre-test). You would be surprised how small fluctuations in these variables can influence the outcome of body fat estimation tests.

Fortunately, the greatest body fat reductions are not achieved through multiple sets of high repetition abdominal exercises and therefore there is no need to waste your precious time performing endless sets of abdominal crunches. In fact, your time is better off spent including compound resistance exercises (exercise using many of the body’s large muscle groups; i.e. the squat, bench press, pull-ups, deadlifts, etc) and performing strategic anaerobic interval and aerobic training.

When you perform compound exercises and interval training you will realize that more muscles are working and more metabolic effort is necessary in comparison to a simple abdominal crunch. Remember that when you head back to the gym!

Compound exercises should be the best choice for helping to maintain muscle mass while shedding body fat. Anaerobic interval training promotes the expenditure of energy (fat) long after you have left the gym, thus helping to shed the body fat while you are no longer exercising. Aerobic exercise is beneficial for individuals with a lot of fat to lose (i.e. if you test at greater than 15% body fat). However, if you only have a little fat to lose before the muscle stands out, then dietary manipulations and more anaerobic training (intervals and resistance training) are the priority changes.

As for specific abdominal training recommendations, isolated abdominal training 1-3 times per week is sufficient. Abdominal training should be brief and to the point (i.e. 2 exercises, a handful of sets, and a high-intensity of training). This will require passing on the basic lying abdominal crunch and instead use exercises that incorporate resistance. Like any other muscle group, the abdominals can be trained in a rep range of 6-15 per set. This will help build optimal abdominal strength for sport and daily function and will be of greater benefit in attaining abdominal musculature “definition”.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

Pilates Abs Exercises

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

Pilates was created by Joseph Pilates, during the First World War. It is an exercise that primarily focuses on strengthening and creating a better looking stomach and buttocks. it also increases your flexibility improves your posture and strengthens the body's muscles.

You do not only exercise the body, you also exercise your mind with the breathing concentration needed to complete your pilates abs exercises. By making the whole body tighter pilates would be the perfect exercise for someone who wants to tone up those abs.

There are several different pilates abs exercises such as, plank. This is when you are in the push up position and you are using your elbows to support your body weight. You then contract your abs holding this position for 30 to 60 seconds and repeat as many times as possible.

There is also the 100s position, in which you lie flat on your back with your legs together and straight. Lifting your head and shoulders off the ground you pull in your abs. You then lower your legs as close as possible to the ground while keeping your back on the ground. Inhale and exhale for 5 seconds each time and then repeat one hundred times.

Most fitness programs and people teach you the more you do the better it is, however pilates teaches you that the quality of each movement is much better than quantity. So, for example instead of doing 50 leg raises, opting to do 20 reps would be better because you get tired less quickly. You can then focus on holding every move and maintaining the quality of it instead of just powering through 50 and getting it over with.

There are many different pilates abs exercise videos available on the market to show the exercises in action, however you should always consult your physician before you choose to begin any new exercise program.

If you want more information on pilates abs exercises, please visit our website: www.Easy-SixPack-Abs.com

Looking for Six-Pack Abs? Endless Crunches and Infomercial Products Will Not Help You Get Them

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

A common goal among exercisers is to achieve those washboard abs that the models in the fitness magazines all seem to have. Endless crunches, leg raises, side bends, sit ups, strapping into the ab machines at the gym. People continue to search for the secret to the elusive 'six pack', often without much success. Turn on late night TV and you are sure to catch more than one infomercial promoting some new miracle device that will give you fitness magazine abs without any effort at all. If perfect abs are your goal, one thing you can be sure of, those infomercial products will make your wallet smaller faster than your waistline.

So, for those of us who are not fitness models, how can we develop a trim, defined midsection? Several points need to be addressed. First, the 'abs' are made up of several muscles. The one most people associate with is the rectus abdominus, located in the front of the abdomen between the ribs and the pelvis. Although it is one muscle, it is divided by grooves, the tendinous inscriptions, which is why it is often referred to as the 'six-pack' (in reality it is an 'eight pack'). The primary function of the rectus abdominus is to flex the trunk, or bring the rib cage down towards the pelvic bone. In addition to this muscle, the internal and external obliques (located on the sides of your abdomen), and the transverse abdominus (running perpendicular to and underneath the rectus abdominus) are the main muscles that make up your 'abs'. A properly designed fitness program will incorporate exercises that work each of these muscles and not focus solely on the 'six pack'. In addition, in order to provide strength and stabilization to your trunk, and avoid imbalances that can lead to injury, exercises that strengthen the muscles of the back and hips should be part of a complete program.

The second point is that your abdominal muscles, like the other muscles of your body, need recovery time between training sessions. It is a popular misconception that it is okay to work your midsection every day. You would not think about doing squats every day, as your legs need time to recover and grow. The same principle applies here, meaning you should not work your abdominal muscles every day either. More is also not necessarily better when it comes to repetitions. Performing 25 well executed crunches is far more effective than being able to proudly proclaim the ability to do 200 crunches with poor form.

Next, do not waste your money on those infomercial contraptions that promise 'great abs in just minutes a day' or 'great abs without the effort' or any other promise that sounds too good to be true. The only thing to believe about those infomercials is that not a single one of the well paid actors and models in them got their perfect bodies by using those worthless devices. Most of the products you see are poorly designed and often do not even target the abdominal muscles, instead focusing on the hip flexor muscles. All you need for an effective abdominal workout is enough space for a mat on the floor and proper instruction. Throw in an inexpensive stability ball and you can add a whole new dimension and challenge to your workouts.

Finally, the reality is that for the vast majority of us, the 'six pack' is already there. Unfortunately for that same vast majority, our body fat levels do not allow it to be seen. Despite what the ads and infomercials will tell you, it is not possible to spot reduce the amount of fat covering certain areas of your body, no matter how many crunches, side bends, or repetitions with some silly device you do. By themselves, exercises targeting these muscles will make the muscles stronger, but do little, if anything, to shrink the layer of body fat covering them. The key to achieving that lower level of body fat is through a program of healthy, balanced nutrition, combined with a consistent program of strength training that targets all of the major muscle groups in your body, in addition to your 'abs'.So, the next time you catch yourself watching those late night infomercials, realize that is actually how those actors got those perfect bodies, and not by using those worthless products they are trying to get you to waste your money on.

Receive your free copy of "Get Your Body Back: Your Personal Trainer's Secret Tips to Get You Into Your Skinny Jeans Again" at http://www.DietVictims.com

Dave Soucy is a Fitness Expert, Coach, Consultant, Author, and Certified Personal Trainer. He is the author of several works including "A Healthy Back in Ten Minutes a Day" at http://www.YourHealthyBack.com

More information on Dave and his programs can be found at his blog, The Truth About Diets and Fitness, at http://www.TheTruthAboutDiets.com

5 Sure-Fire Tips on How to Get 6 Pack Abs

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

It's unbelievable some of the things I hear.

I've been a personal trainer for years and the number one thing that people want to learn is how to get 6 pack abs, yet so many of my clients actually need to focus on something else first - and that's to get rid of the 3 inch cushion they have sitting over their abs!

How to get 6 pack abs tip 1: Cut the fat!

Let's cut straight to the chase - there's no way in hell that you will ever get an eye popping, jaw dropping set of abs if you're overweight - bigger abs will just push your stomach out even further!

So if you're frustrated with your lack of results then you just have to break this down to small steps. The first thing you need to know about how to get 6 pack abs is to focus on fat burning. Break it down into steps and focus on one thing at a time.

How to get 6 pack abs tip 2: "Now do 1,000 crunches!"

Every one thinks they have to do 1,000 crunches like in the old Bruce Lee movies, but I want to let you in on a little secret. You can learn how to get 6 pack abs without even doing any crunches or sit ups!

There are a number of exercises that you can do that works with your 'core'.

Let's face it - muscles are on a human body to perform certain tasks and what good is it to do crunches when this is not your bodies main functional movement when it comes to using the abdominal muscles.

How to get 6 pack abs tip 3: The 'spot reduction' myth

There's no such thing as 'spot reduction'! Many of my clients want to know how to get rid of their love handles, or fat off their lower back, or how to get fat of their stomachs. You always see this people doing more ab crunches trying to 'spot reduce' the fat from their stomachs.

When you engage in a fat burning program you will lose weight all over your body, but everyone has different genetics so there is always a different result for each individual.

How to get 6 pack abs tip 4: Focus

Just think about it, most gym goer's are not even thinking about what they are doing. They are running on the treadmills watching T.V, reading magazines, and some even manage to read newspapers!

These very same people wonder why they have such little results for so much effort. It's simple: Where the focus goes the energy flows. All of their focus is being directed to some type of distraction.

Now you have to listen closely because I'm going to reveal the biggest secret to building the body of your dreams.

You have to develop a mind-muscle connection. If you want results you have to put your mind inside of your muscles. You have to really 'feel' what you are doing and 'feel' which muscles are being worked.

Are you are really focused when you have to ask someone what muscles a particular exercise works because you can 'feel' it?

Drop off all your worries outside the gym door and take 5 minutes to focus on what you want to achieve during your workout. Use this time to get rid of distractions and go all out.

How to get 6 pack abs tip 5: Diet

That's right - die*t. The reason why so many people fail to stick to a diet (or the diet literally die's) is because they are unable to sustain what they are doing.

You can go into any book store and pick up a book that has some delicious recipes and are very healthy and simple to make.

Many people are led to believe that eating healthily is a sacrifice. Now I want to pose a very important question to you - what is it that you are sacrificing?

By continuing to treat your body like a rubbish bin, overloading your system with excess fats, carbohydrates, meat and poisons, you are doing some serious damage.

Therefore, switching to a healthy diet is actually a trade up as I guarantee that you will feel amazing, have so much energy without the 'need' for coffee (you can stop screaming now!), your arteries and organs will love you, you will be happier, your skin will have a healthy glow...the list is endless.

So, the question is, "Is that a sacrifice?" Hell no!!!

Now you see there are many factors that come into play when you are looking at how to get 6 pack abs. Start today, throw out that pizza box (pizza included!) and make yourself a plan as to what you really want to achieve and take steps that will take you closer to this goal.

You don't have to reinvent the wheel - find a system that is proven and follow it because you will get results. Just imagine how good it would feel having a full six (sex) pack on your muscle bound body.

Want to know more?
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