How a Cardio Fanatic Got Her 6-Pack Abs

                

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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

Abs - Are You Doing the Right Weight Loss Workouts?

                

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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

How The Abs Diet Can Make You Loose Weight

                

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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.

Pilates Abs Exercises

                

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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

Challenge Your Abs!

                

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How do you train your abs?
Abdominal training is a priority for many people but few know to train for real results. I know many folks training their abs almost everyday: they do hundred and hundred of crunches (or similar exercises) per week. What happens? No results, and after a few weeks or months they quit!

There are two big mistakes when these people work their abs:

- They use the same kind of exercise, they never change: when you start an exercise program and you are out of shape, it’s ok to do sets of crunches or similar exercises. But after a while, this exercise become easy, unless you do more and more reps. Imagine you have to do 5 sets of 100 or 200 reps to feel your abs! Most people don’t have the time and they stay with the basic framework of 20 or 30 reps and a few sets. It’s boring, there is no challenge, they reach a plateau and stay there forever!

- High reps mean low intensity, it means endurance work (at least at the beginning). To get results you need intense workouts; it can be short but intense, there is no compromise, intensity is the key!

My advice: challenge yourself and pick up a few tough abdominal exercises like this one: do hanging leg raises and straighten the legs, it is a basic exercise for a gymnast but it will be challenging for most people. Do low reps in a slow motion and feel your abs: 5 to 8 reps, 3 to 5 sets and you’re done in a few minutes. If this exercise is too difficult, start with this one: do a normal hanging leg raise (legs flexed) then straighten the legs at the horizontal and slowly go down. Don’t drop the legs, stay in control and feel the abs. Challenge yourself!

Dominique Paris is a Strength and Conditioning Coach who provides powerful and functional fitness and exercise tips that keeps you focused on results while having fun. To create the body of your dreams and to finally feel healthy visit http://www.gladiator-fitness.com

The Truth About Defining Your Abs and Abdominal Area - The Secret Is In The Food!

                

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Since it's almost summer again I'm sure many people are out looking for ways to get that great six-pack developed. The problem with this is that you can't just decide a few months ahead that you are going try to get your abs moving now. This has to be a priority in your life at all times. Depending where you are at physically you need at least 3-6 months of dietting and intense training.

I would say that abs are 80% diet and 20% exercise. What you have to do is plan a good schedule. You have to know when you have free time and when you are not available. Another thing you have to lower your overall stress (students, laborers, etc) because you will not subject yourself to a steady diet if you are highly stressful. Trust me, I speak from experience. So that aside, I think everyone with some motivation can get their abs to appear and in some cases make them defined to the point that they should be receiving calls from fitness magazines!

Ok so the first step would be to get your eating plan. In order for this to work you have to determine your weight, goal weight, and body fat. Usually males need to be lower than 10% BodyFat to reveal their abs and women need to be lower than about 17% BodyFat. A good healthy diet would consists foods such as:

-Oatmeal
-100% whole grains (cereal, bread, etc)
-Lean Meats (chicken, tuna)
-Green Vegetables (green peas, green beans, broccoli, spinach)
-Eggs
-Nuts and Seeds (peanuts, almonds)
-Natural Peanut Butter
-Cottage Cheese

Sticking to a diet is quite possibly the hardest part about developing abs. A good rule of thumb is to take in 10-12x your weight in calories per day. Most people eat a few large meals per day which lowers your metabolism. Healthy dieters will eat 5-6 meals per day to keep their metabolism at top speeds, burning more fat. Also, a major factor for losing fat is drinking a lot of water. Multply your weight by .66 and this is how much water you should take in in ounces per day.

As for supplements

A good supplement to take is Whey Protein. This is easily absorbed by the human body and generates a lot of fat loss while increasing the speed of your metabolism. This also helps build muscle after every work out so that your muscles will be available faster the next time you work out. I'll also recommend Flaxseed oil as a supplement. There's been some reports that claim flaxseed oil helps burn fat much faster. I personally use this and believe it works great.

Exercises

Beginners will want to take it easy and start with regular situps and crunches. As you develope your ab strength you can move up the next level and start doing weighted situps. Begin by putting 5 pound weights on each hand resting on your chest and do situps that way, about 4 sets of 20 to start. As time progresses you'll eventually be able to do 4 sets of 50 with 15 pound weights on each hand!

Stretches

In between your sets it's a major plus to be stretching your abdominal area by laying on your stomach and doing a superman pose with your arms and legs up as high as possible. Another good stretch is laying on your forearms at 90 degress and keeping that pose for as long as 1:30secs.

I'm in really good shape after doing different routines similar to the above statements for about 6 months. I was in average shape but it took a little longer because I was on and off my diet.

These are the basics for losing bodyfat and getting in shape for summer and to reveal your abs, that's right, reveal them. Everyone has abs, they just aren't viewable yet! Don't worry, don't stress, anyone and everyone can have the body they want with time, effort, and discipline. Remember, it's just a matter of time before you get what you have always dreamed of!

Good luck! Best Wishes!

Hi my name is Ernie I live in California and I'm an athlete. I was supposed to play for San Jose but I injured my knee and now I can't play for them anymore. I'm currently a college student and I'm self employed. Currently working on my online business that I'm just starting up.
View My Business Blog!

3 Steps To Great Abs!

                

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

 

Myth: You need to work your abs everyday.

Truth: The best way to develop abdominal strength and tone is to work your abs to exhaustion. You need to allow your abdominal muscles to recover..this equates to 24-48 hours of rest time between workouts. Increase the intensity of your workouts gradually. If you overdo it, not only will you be excessively sore (a little soreness is a good thing, it signifies that you have worked the muscle enough for it to repair itself and become stronger in the process), but you may discourage yourself because you will need more rest time than normal and it will be harder to do your ab exercises.

Myth: The more situps you do, the better.

Truth: Doing hundreds of situps will not help you lose abdominal fat! Situps actually do little to increase strength because they focus on edurance and are inefficient; it is hard to overload the abdominal muscles doing situps. Thus, you will be wasting your time. Crunches (yes, crunches) are the best way to overload the abs and work the entire midsection, whether you do them on the floor or on a Swiss Ball (my personal favorite!). There are many variations of crunches, and each targets different parts of the abdominal muscles. While doing crunches, it is imperative that you focus on proper technique and gradually increasing resistance. Using this method, you can fatigue your abdominal muscles using fewer reps.

Myth: Situps are the key to getting "cut" ab muscles.

Truth: If you have layers of abdominal fat covering your abs, situps, or any other exercise, for that matter, won't do you much good. For a strong, cut midsection, keep in mind these tips:

1. Train your abs with resistance. If you are a beginner, try crunches without resistance first. As you get stronger, then move to more challenging moves or crunches using a Swiss Ball.

2. You need consistent cardiovascular exercise (helps to burn fat faster, performed at 80% of your maximum heart rate).

3. Cut the fat in your diet to shed body fat and create definition. This is the only way your abs will show through! Remember, great abs are made in the kitchen!

Learn the essential keys to building a strong core from the experts! To sculpt your abs now, visit our Abdominal Exercise website.

Marie Borges is a motivational writer, author and healthcare consultant. She specializes in educating and motivating clients on good nutrition, healthy eating and exercise to improve overall health and happiness. To change your body for the better, receive free tips, recipes, articles and more, visit:http://www.burn-your-fat.com