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

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

Why Crunches Won't Give You Flat Abs

                

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

 

Flat abs are in. It’s almost essential if you are going to wear 70% of the clothes in the store. Halter tops, baby tops, and oh yeah bikini season make having flat abdominal number #1 on most women’s list of how she wants her body. Unfortunately, having flat abdominals are not as easy for the majority of the world’s population. And the rest do sit-ups and crunches until they are blue in the face just to find that flat abs are still thousands of crunches away.

The truth is we all have flat abs. Most of us just can’t see them because of the layer of fat over them. No matter how many crunches you do or how strong your abs are they won’t be flat until your remove the layer of fat on top of them. That means a full fitness regimen including weight training, cardio and nutrition, nutrition, …oh and did I mention nutrition. Eating “clean” is the term I like to call it. A whole food diet that is void of as many pre-made foods, preservative filled junk, and sodium and sugar infested boxes as your dedication will allow you. That means you may have to make time to cook. Yes that means you may have to visit restaurants less often. And yes, that means you will have to change some lifestyle choices for healthier ones that get you closer to your goals. If your answer to the above is a loud “I don’t have time”, “I can’t” or “I’m not able to” Then you should follow it up with the words “have flat abs”. This what it sound like.
“I don’t have time to…have flat abs”
“I can’t …have flat abs”
“I not able to ... have flat abs”.
And all that is interpreted as “I choose not to have flat abs”
Anyone can achieve their ideal body (within genetic capacity) if they dedicate themselves. So if you are ready to ditch your flab tire then follow the five rules of eating clean to clean out the extra fat, reduce your waist size.

1. Eliminate all white poisons and everything that contains them.( i.e. white rice, white flour, white sugar)
2. Eat every 2 to 4 hours (3 meals and 2 snacks)
 

3. Drink ½ your body weight in ounces of water each day
 

4. No grain carbohydrates after 6pm
 

5. Stopping eating 3 hours before bed time
 

6. Do cardio on an empty stomach first thing in the morning
 

7. Weight Train 2-4 times a week
 

Mubarakah Ibrahim is an AFAA certified personal trainer and owner of BALANCE fitness, a personal training service for women in CT that offers in-home personal training, on-line personal training, outdoor boot camps, and hiking clubs for women. She also lectures, promotes and conducts workshops on health and fitness through out the northeast. She can be contacted by visiting her website http://www.balanceCT.com or e-mailed at balanceCT@hotmail.com © BALANCE fitness. Article may be reprinted without permission only in it’s entirety including author bio and contact information.

How to Get Abs!

                

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

 

There are three basic factors that will help you lose your belly: strength training (which increases resting metabolic rate), cardiovascular exercise (which burns calories), and proper nutrition. Without all three, you can do crunches all day and never get the flat tummy you desire.

Let’s start with cardio. You need to do a cardio exercise you enjoy, 30-45 minutes, 3 or 4 times a week. Running, walking, biking, you pick. Strength training should be performed 2 or 3 times a week. Remember having more muscle mass means you burn more calories during the day. And last but not least, watch what you eat! The stomach is one of the first places bodyfat is stored. So when extra calories are consumed, a “spare tire” appears. Dieting off the fat is absolutely necessary if you want to reveal the muscles of your midsection.

One way to get the most out of your ab exercises is a better form. Follow these few tips during your work-outs. Keep your hands folded across your chest or rest them at your ears. This will ensure your abs do all the work during the exercise. Many people want to put their hands behind their head-don’t- this will only put pressure on your cervical vertebrae. Instead of raising your shoulders towards the ceiling, think about bringing your ribs and pelvis together. You will get a more intense crunch if you concentrate on using only those muscles.

The key behind great abs is your DIET! If you do not lose the fat that covers your muscles you will never be able to show off your six pack. Great Abs is 90% what you eat and 10% exercise. So start burning fat calories and you'll see your tight abs in no time!

Visit my webiste www.fitnessinhometraining.com to learn more about getting GREAT ABS!

Gina is an ISSA certified personal trainer. She works with her clients in their own homes and offers online fitness training. She writes a weekly fitness article for her local newspaper. Her passion is fitness and helping others reach their fitness goals. She participates in dualthons and 5K races all the way to marathons.

Get Back Your Pre-Pregnancy Abs With Side Planks

                

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

 

The foundation of fitness for a mom is her abdominal area. To moms a flat stomach is wonderful; a strong abdominal core is critical. The cool thing is, you can get both at the same time with side planks.

Side planks are great for toning, without enlarging, the obliques on the side of your abdomen. Strong oblique muscles also add powerful stability to your back. Asthetically, side planks can sculpt your stomach in ways crunches or sit-ups just can't do. The nice thing about side planks is they can be done in little time and you don't need any equipment.

Before we get on to how to do them, I just want to add a little incentive...

A Mom with Poor Abdominal Strength is an Accident Waiting To Happen Let's face it, as your child grows the physical demand placed on your body increases. You start out holding a 8 lb. newborn in your arms, but that quickly changes into holding a 25 lb. toddler who twists and turns quickly.

You may be required to sweep your toddler up with your right arm while holding another child in the left. You may have to carry a 40 lb. child who is unhappy and doing whatever it takes to squirm from your grasp. If your body is incapable of handling these tough physical demands it will let you know, because back pain and fatigue will start compounding. Is your body prepared to handle the stress being placed on it?

A Side Plank A Day Keeps Back Pain Away Planks, build functionally strong, stabilizing abdominal muscles that allow you to bend, twist and reach with less chance of injury. Beginning an abdominal strengthening program now will prepare you for when your infant becomes a toddler and for those times your toddler becomes antsy and unruly.

Planks can not only give you back your pre-pregnancy abs, but they will prepare your body to deal with being a mom of a toddler! So let's get to the exercise itself.

How to Side Plank:

1) Begin by lying on your left side. Bend your left elbow and place the forearm on the floor directly under your shoulder. Your weight should be supported on the forearm and the left hip. Your right arm should be resting along the right side of your body with the hand resting on the right thigh.

2) Rise up so your body weight is resting on your left forearm and the edge of your left foot. Wear shoes that have a good edge on the sole to avoid slippage once you’re in place. If you find this to be too difficult, start by placing your weight between your forearm and knee. After a few weeks, you’ll be able to move to the more difficult position in which you are supporting your body between your forearm and your foot rather than your knee.

3) Lift your body up as high as you can and contract your abdominal muscles by bringing navel to spine. Attempt to form a straight line from your armpit along the side of your ribs to your hip, and down to your ankle just above your left foot. Hold this position for 5 to 10 seconds to start with. You can increase to 20 seconds over several weeks, but your goal should be to eventually build up to at least 60 seconds for each slow contraction.

4) Slowly lower your body back to the floor, then immediately rise as high as you can and hold it again. Repeat on the right side. Start with two sets of 10 repetitions on each side.

Helpful Hints:

- Don't hold your breath. This increases abdominal pressure which feels easier, but prevents you from getting the full benefits of the movement. Take a breath and exhale as you are lifting into the bridge.

- Avoid twisting or turning your trunk. This might cause a side strain and slow your progress.

- Stop if you feel back pain Everyone has their own rate of progression. If you feel pain in your back, stop. Try again on the next workout and you'll find your back will start getting stronger. If back pain continues, stop and consult a fitness professional.

Finish with a stretch

After doing your planks, lie on your back, relax, bend your knees with feet on the floor and tilt them from side to side. Do this a few times to lengthen your back and abdominal muscles.

Strong, flexible abdominal muscles are a moms best friend. Start developing yours today with side planks!

Curt Conrad, CSCS, is Founder and President of StrollerFit Inc. an international product and franchise company that helps parents exercise with their babies. He is author of The StrollerFit ExerBook. His companies have helped thousands of clients enjoy better life through better fitness. http://www.strollerfit.com