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

Getting Great Abs - Abdominal Exercises - Ab Chair

                

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

 

Whether you are male or female you want those great six pack abs. What are some good exercises you can do at home for those abdominals?

Well of course we are all aware of the sit up. What is the best and most comfortable way to do a sit up with out hurting or straining your neck? After doing some research on the internet I found some common mistakes people make when doing sit ups that can cause pain. Also if you do sit ups wrong you will not be getting the benefit you think you are getting.

A common mistake is putting your hands behind your neck and pulling on your neck when you move forward. This causes pain with your neck and is not good for your lower back putting stress on it.

Also when you go to sit up you want to move slowly and not go to fast. If you move to fast you will not be holding the contraction, which would help to tighten those abdominal muscles.

You want to make sure you do not come up to far. Doing so you are getting away from concentrating on the ab muscles.

So how do we correct these problems? Okay let's start with the hand behind the neck. Let's put them behind the ears. Remember they are only there to help with your balance, not to push on your neck. Keep your elbows out wide and sit up nice and slow for a better contraction and then go down slow. This will help maximize the contraction.

You will want to be like an accordion. Concentrating on moving your sternum towards your belly button and then slowly back down. Start out by doing a set of 20 and then work your way up to 3 sets of 20. Once you are comfortable with this work your way up to 3 sets of 50. Consistency is the key. Keep up this workout on a regular basis and you will see the results in the way you abs look and how you clothes fit.

Here is another exercise for the abs. This one is for the lower abs. Start off lying on your back. Move you legs so they are pointing straight up toward the ceiling. Keep your legs straight without locking your knees. Keep your hands palm side down by the sides of your buns and thighs. Keep your head on the floor so you are looking up at the ceiling or sky if outdoors. Your body would look like the letter “L”. Now this position is the start of the exercise.

With your feet together and your legs straight, use your lower abs to lift your hips off the floor and slowly roll toward your chest. When your toes are over your head, stop and contract your abs for two seconds. Slowly release and go back to the starting position. Do 30 reps work up to 3 reps of 30.

There are also many ab machines and trainers you can buy. You can sit on an ab chair or ab lounger, or do your floor exercise and watch television while you do your reps.

Doing these two abdominal exercises on a regular basis should help flatten and tighten your abs. As always check with a physician before starting any exercise program.

TK Healey chief editor for SurfTilYouDrop® a consumer based website focusing on As Seen On TV Products. Visit http://www.surftilyoudrop.com today and check out the Abchair and get the abs you've always dreamed of - FASTER!

Abs That Grab Attention

                

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

 

Everyone has seen the commercials on television promoting ab machines, the abs blaster, and many people have bought them… because I see them at garage sales every year. I know that they work, but consistency is very important and most people don’t follow through. Also, if you are not doing cardio exercises than you will never have six pack abs. If your stomach also has a lot of fat on top, or a six pack with a cooler full of ice, no one will ever be able to see your abs.

If you put these two ingredients together: Cardio exercise (fat burning exercises), and the consistency of ab exercises you will achieve great health and wellness, as well as being able to admire your six pack abs. I want to teach you a great ab exercise that you can do sitting on a chair, and the great part is that you do not need to buy any special equipment, and can be done easily while traveling.

This exercise can be done while sitting on a chair or on the floor. I prefer sitting on a chair. Sit on the chair with your legs out straight in front of you. Lean back slightly and support your body using your abdominal strength to lift your legs. Place your hands behind you on the chair, palms down.

Bend both your legs simultaneously and bring your knees as close to your chest as possible. Then return to the starting position by slowly straightening out your legs. Keeping the tension on the abdominal muscles, do not let your feet touch the floor during the exercise. Repeat, doing 3 stets of 15 repetitions

This is a great exercise to help build your core muscles, while also working the frontal abdominals, especially the lower half of the ab muscles. So remember to do this exercise three to four times a week for those fabulous abs that grab everyone’s attention.

Kimberly Jamieson www.healthypainfreeliving.com has achieved success in living and maintaining a healthy fit lifestyle and has helped thousands achieve this success by using her fitness, diet, lifestyle and motivation tips. She is committed to helping others achieve ultimate health and wellness.

Review - The Truth About Six Pack Abs

                

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

 

Do you spend hours working out on your abdominal muscles?

Are you seeing any results?

Have you any idea what is preventing you from developing a six pack?

The answer my friend is because you have a high body fat mass and it is covering the six pack that you desire so much.

Your six pack is hiding under a layer of fat that no amount of exercise will help to remove.

A six pack is longed for by most people in this world - admittedly mostly male people - and the answer seems to be in "The Truth About Six Pack Abs".

I have been involved in the fitness industry for over 20 years and finally this guy Mike Geary says he has put the true facts out there for anyone to use....or has he?

Strangely the main focus of the book is on nutrition, but it is also a full body fitness program. You may think that working out down the gym, doing all the right exercises is sufficient, well you couldn't be more wrong. If you don't eat the right foods or if you have a huge daily calorie intake then you will never get your six pack. Eating healthily doesn't mean you can't still have a burger or a pizza but it does mean you can't eat it all the time, everyone has a social life and as long as you leave eating things like pizza and burgers for those occasions then you could still get your six pack and possibly get it sooner than you think.

Eat lots of fruit and vegetables, cut down on the red meats and eat plenty of fish and chicken, keep a record of what you are eating everyday and you'll soon see when and where you are over eating then you can change what you are eating or cut it out all together. Should you take supplements? The truth is 95% of them don't work anyway, real food is always best as long as it is the right food. Losing the fat from your abs can only be done with a proper nutritional program and a specific training routine, metabolic rates are increased releasing hormones that stimulate your body to build muscle and burn fat.

Excessive cardiovascular exercise can also be counter productive but you shouldn't stop it altogether. The Truth About Six Pack Abs contains a secret method that the exercises are built around to maximize your metabolic rate and increase your fat burning abilities.

Don't waste your hard earned cash on supplements and abs gimmicks that don't work, spend a fraction of that money on The Truth About Six Pack Abs and see the results for yourself... on yourself!

My name is Gary Everson and I have been specializing in nutrition and fitness for more than 20 years. I have experience as a personal trainer and also offer fitness and nutritional advice. The Truth About Six Pack Abs is a fitness program which straightens out all of the fluff and fallacy that is currently in circulation about getting washboard abs. It has been written by fitness expert Mike Geary after years of practical application and after countless hours of research in preparation of this complete solution.

Ripped Abs

                

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

 

With all the attention given to diet and cardio for fat loss and developing six-pack abs, it surprises many people to learn that one of the most effective ways to shrink and harden to midsection and develop ripped abdominals is weight training. If you don’t believe us just go into any gym and check out who has the best abdominal development. The best midsections usually belong to those who perform at least three to four weight-training workouts each week. Sure you’ll see a few portly bellies on guys who do nothing but bench press, but for the most part it’s the bodybuilders – especially competitive bodybuilders who have mastered the art of fat loss and developed chiseled six-pack abs.

So what is it about weight training that results in washboard abs? Let’s take a closer look.

During the workout:

When people think of burning calories during a workout they usually think about cardio. And while it’s true that an average cardio workout will burn 600-800 calories in an hour, weight training is not far behind. A typical weight training workout involving a couple of the larger muscle groups will burn anywhere from 400 to 500 calories. At an average of 3500 calories to the pound you can see how just seven such workouts will maximize your fat loss potential. All things being equal, you could easily lose 30 to 40 pounds of fat a year just by weight training. But weight training does more than burn calories during your workout; it also keeps your fat-burning furnace revved up after you leave the gym. If ripped abdominals are your goal read on.

After the workout:

It’s called afterburn and it’s probably the biggest advantage weight training has over cardio when it comes to fat loss and developing six-pack abs. With cardio as soon as you stop training, your metabolism returns to its baseline level. But weight training elevates your metabolism and keeps it elevated after you leave the gym – by some estimates for up to 24 hours! Just think about it, you can be burning body fat even when sitting down watching TV.

Growth hormone release:

Growth Hormone or HGH is one of the most powerful hormones in the human body, and among it’s functions are building muscle and burning body fat. One of the explanations for the loss of muscle mass and gain in body fat that usually accompanies old age is a decline in HGH. This is why HGH replacement therapy is becoming so popular as it can reverse these effects. So what does all this have to do with weight training? Well it just so happens that short, intense, weight training workouts are one of the best ways to naturally stimulate HGH release. Not only are you getting the direct and indirect fat-burning effects of weight training (calories burned during the workout and from the afterburn), but you’ll get additional fat burning and fat loss from all the extra HGH floating around in your blood stream.

Muscle metabolically active:

Although this ties in closely to the topic of afterburn, it deserves special mention here. Fat is basically dead tissue that sits there and waits to be burned. Muscle on the other hand can be considered a fat-burning machine and actually requires calories to keep it “alive”. The more muscle you have the more calories you’ll use maintaining it. And you can do all the cardio you want but only weight training can build new muscle tissue and ultimately lead to ripped abdominals.

Hopefully by now you are beginning to see how weight training can maximize your fat loss potential. If you want eye-catching, six-pack abs, then you must start weight training now. There are way too many routines to discuss here. For that you’ll need to check out our Abdominal Training Routines page. By consistently following one or more of these workouts you’ll have a midsection of envy.

Bob Howard expert on bodybuilding and steroids. Are you looking for more of his Ripped Abs articles? abs-information.com

The Abs... More Important Than You Think

                

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

 

What comes to your mind when I say the word “abs”? Do you think of the infomercials advertising “6 second abs” or the latest Sports Illustrated Swimsuit issue? Most people focus on training their abs to look thinner or sexier. But, do you realize the importance of your abs in everyday activities? Most yoga instructors do. And that’s why one of the focuses of yoga is to build your core abdominal strength.

Important for posture

Your abs attach to your spine and pelvis, helping balance your back in good posture. Often times, when your back is not supported in the correct posture by your abdominals and back muscles, back pain occurs. Did you know that back pain accounts for approximately 50 billion dollars in health care costs each year. This is not something to be taken lightly -- so remember -- one of the best ways to prevent back pain is to strengthen your abs.

It often takes a conscious effort to sit in good posture. But, even if you get into a good sitting posture, you will need the abdominal and back endurance to maintain it! How are you sitting at your computer right now? I would bet most of you are sitting in a slumped posture….some more than others. To sit in good posture, you should have a slight inward curve in your back with your ears directly over your shoulders.

One way to strengthen your abs while working on your computer is to use an exercise ball as your chair. Yes, you heard me right! In fact, I am sitting on my exercise ball as I write this article.

Important for balance

Without abdominal strength, you will have difficulty sitting, standing and walking. Your center of gravity is located at your sacrum or roughly just below your belly button. Therefore, your abs play an important part in keeping you balanced at your center of gravity.

Think about someone who is a quadriplegic or paralyzed from the neck down. They are not able to sit by themselves because their back and abdominal muscles are paralyzed. In other words, they are no longer able to balance themselves. In contrast, a paraplegic, someone paralyzed from the waist down, is able to balance and sit by themselves because only their legs are paralyzed leaving their abdominal and back muscles intact. This proves that our abdominals are important for our balance.

If you are now sitting on your exercise ball, you can practice some balance exercises and strengthen your abs simply by rolling your hips forward, backward and side to side. Make sure to pull your stomach inward during these motions.

Exercise your abs

Now that you know the importance of your abs, you need to integrate abdominal strengthening into your regular strength training. Abs should be trained like any other muscle – 8 to 12 repetitions, 3 times per week.

I have several suggestions for where you can start.

1. The Two Best Abs Exercises: http://www.abs-exercise-advice.com/best-ab-exercises.html
2. Lower Abdominal Exercises: http://www.abs-exercise-advice.com/lower-abdominal-exercises.html
3. Abdominal Ball Exercises: http://www.abs-exercise-advice.com/abdominal-ball-exercises.html

Remember the abs! They are more important that you think!

Written by Shelley Hitz, Licensed Physical Therapist and Certified NASM Personal Trainer.
Sign up for her free Exercise Advice journal at http://www.abs-exercise-advice.com/journal.html or read more of her articles at http://www.abs-exercise-advice.com. Get your free unbelievable abs ball workout here!