Importance of Warming Up Muscles to Get Sexy Flat Stomach and 6 Pack Abs

                

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To get that flat tummy and 6 pack abs you are pursuing, you will need to implement
proper warm up and muscle stretching.

Important: Please consult your doctor before doing any fitness routine, especially
if you have heart, high blood pressure, lung conditions etc.

A gradual warm up is very important before any exercise routine. We should not
confuse warm up with stretching.

The difference between warming up and stretching?

Warm up - increases your heart rate and it brings blood to and increases your
tissue temperature. When your tissues are warmed up, you can then do stretching.
It will be more effectively and safely.

Stretching - Helps to loosen the joints and helps with flexibility and strength.
It is important to warm up and then stretch before exercising and can help prevent
injuries. It will also reduce muscle soreness.

Safety Tips

* It is import to always make sure that your body is properly warmed up before
you participate with any exercise or strenuous activity.

* If you encounter any discomfort or pain rather consult a medical practitioner.

* It is a good idea to stretch at the end of your warm-up and after you are finished
exercising, to help prevent stiff and sore muscles.

* Avoid stretching of cold muscle(s), since it can lead to injuries.

* Proper posture is always good to have. A awkward back angle or position can cause
discomfort.

* Drink water to avoid dehydration.

How to warm up:

Gradually increasing your heart rate, body temperature and breathing rate. When
your body is warmed up you will begin to feel warm and start to sweat. Start the
warm up lightly and gradually increase the intensity.

Your joints also need to be warmed up. Try jumps, knee lifts, squats, trunk rotations,
bending, arm circles and side steps.

Warm up for approximately 10 min.

How to stretch:

* A stretch should be done after a warm up, because the muscles will still be
cold.

* Focus on the muscles that you will be using.

Stretch for approximately 5 min.

After you have done a proper warm up and stretching routine you can now start
training the muscles you want to focus on. In our case it will be the abdominal
muscles.

As we can see that proper warm up and stretching are important, to get a sexy
flat stomach and six pack abs.

Lawrence Carelse, author of fitness articles.

Owner of http://www.6pack.co.za

Abs Are Made in the Kitchen

                

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Abs are made in the kitchen. That's a popular phrase going around the fitness
world these days.

Well, it sounds nice, but it really isn't true (unless you have some really weird
home gym set-up).

The truth is, your abs are still made in the gym from the exercises you do. But
your abs certainly can be defined by what you do in the kitchen in terms of nutrition.

After all, you can do all the ab-building exercises you want, but if you aren't
eating for fat loss, then you are never going to see your abs.

So is your nutrition good enough to get the job done?

If not, what's your excuse? Not enough time, right? Or on the go too much, and
your options are a greasy cheeseburger or a slice of pizza?

Well let me tell you, nutrition planning is one of the keys to fat loss. If you
don't plan ahead, don't expect to burst through any fat loss plateaus any time soon.

And that's why today, Sunday, is the answer to the problem. Because today, assuming
you work a M-F job, you have the time to plan your meals, go to the grocery store,
and prepare your meal plan for the week.

And don't tell me this is too much work. You can easily accomplish this in 2
hours. One hour to get to the grocery store and back, and the other hour to prepare
your meat and vegetables for the rest of the week. For more information on how to
prepare your weekly nutrition, and for a copy of my shopping list, click here.

Abs can be yours if you are consistent.

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

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

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

Strong, Sexy Abs - Why Don't I See Them?

                

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One of the most sought after results that people want from their workouts today are a nicely defined six-pack. A six-pack, if you don’t already know by now, is what people call the abdominal muscles, which, when in perfect shape will show 6 clear sections when a person’s midsection has a low bodyfat count.

I’ve always believed that a nicely defined six-pack is the ultimate ‘accessory’ when you’re at the beach and that women like to touch lean abdominal muscles… but let’s not go there now. You can be big, muscular, and intimidating, but highly visible abdominal muscles command attention and demand respect.

Everyday, we see people in the gym who will do crunch upon crunch in their quest for perfect abs. Before I proceed further, let me first say this - ALL HUMANS naturally have abdominal muscles (and I bet they look pretty good too!). The problem is, you’ll never see them as long as they’ve covered in fat, which almost always is the case. You may not have love handles or a flabby stomach, but chances are likely that you’re still carrying a certain amount of bodyfat covering your abs if you are still unable to see your abs clearly.

All the crunches in the world will never bring those abs out since it only burns a few calories and works very little overall muscle. Though crunches are one of the best exercises to strengthen and build up the abdominals – too widespread is the message out there today that it takes you hundreds of crunches everyday until your face turns blue if you wish to even see a hint of your abs. This piece of advice fails to take into account that the reason you don’t see your abs are simply because of excess fat, and not weak muscles! Doing all the crunches till the cows come home would strengthen the abdominals muscles but still not address the problem of the layer of fat over your abs.

The Solution?
It’s pretty simple, actually. You need to get rid of the fat covering your abs. Burn fat and also strengthen your abdominal muscles so that they look good when they are revealed. This, can only be done with a weight loss plan, and exercises that target your abdominals. There is NO other way, and that’s as simple as I can say it.

So, think twice before you decide to hog the abs machines at your gym for a full 20 minutes. Not only will you piss ME off if I was waiting for my turn, but most of your efforts could be diverted into doing something else more productive.

Josh Stone, also known as DM, is the author behind the site http://www.dailymuscle.com which offers the author's personal views on real-life fitness, bodybuilding, sports nutrition, cardio, fat loss, training information, and on all things that surrounds fitness.

The Truth About Six Pack Abs

                

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Obtaining six pack abs is a great accomplishment for anyone. However, there are a few factors you need to be aware of before you make rock hard abs your next fitness goal. It will take hard work but you can achieve six pack abs by knowing what you are up against.

No Such Thing As Spot Reduction
First off, you cannot spot reduce your ab area. That means doing hundreds of crunches and ab work every day will not make your six pack show any faster. If you currently have a layer of fat in your mid-section, that fat is hiding your abs. Your primary focus will be on burning fat to lower your body fat percentage. Once you have burned off the fat, all of your hard work will be ready for display.

Women Have It Harder
Unfortunately, if you are a woman, six pack abs will be somewhat harder for you to achieve. This is because women naturally store more fat than men for the purpose of bearing and nourishing babies. This means you will have to work harder at lowering your body fat percentage. Lowering your body fat percentage should be done with caution as well. A significant decrease in a woman's body fat can lead to amenorrhea (lack of menstruation.) It occurs very often in female athletes.

More Ab Work Isn't Necessarily Better
Most people tend to forget that abdominal muscles are just like any other muscle in your body. Overworking them will not create your six pack any faster. Your ab muscles will need the proper recovery time just like any other muscle group you would strength train. Muscles repair themselves and grow larger during recovery time. When you are exercising your abs, just remember to take it slow and focus on isolating each area: upper abs, lower abs, and obliques. Give your abs a break between workouts.

By realizing the hard work involved with obtaining six pack abs, you are better equipped to meet the challenge. With proper nutrition and guidance, you are well on your way to the abs of your dreams.

Find out what you can do to get six pack abs fast without the use of drugs, supplements, and without wrecking your metabolism. Visit "Can You Get Six Pack Abs Fast?"

Eartha Haines is a blogger and fitness enthusiast. She writes for her own personal fitness blog at http://www.tryingfitness.com.

Six Minute Abs

                

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Six minutes out of your day. All you need is a level floor.

Start this torture session just as the end credits begin to roll. A few Sprint, Bell Atlantic, and Burger King commercials later, Jerry should be starting in with the monologue that kicks off the ensuing episode. And by then, your midsection should be burning like charcoal.

Contrary to what many believe, Abdominal workouts do not need to be done in the gym. Your abs don’t need to be tormented through the hi-tech apparatuses or by the squeaky cable machines. In fact, the best abdominal workouts you can possibly get are right in your own home.

However, the key to making your self-crafted ab workout turn your jelly belly into a blazing six-pack is the big ‘V’. Variation.

Blending a number of different motions and exercises with all sorts of variations in motion, speed, and resistance can shock your midsection into the Ripped Abs you desire.

First, wear light clothing that will make you more agile, allowing your movements to be steady and flowing.

Plop down on the floor and take a deep breath. Prepare yourself mentally. This ab workout will consist of one long, continuous set with no breaks in between various movements. Maintaining constant strain on your abs is the key here.

Start with basic crunches. You can either place your hands behind your head or leave them by your sides. However, do not pull your head up with your hands. Bend your knees so that your feet remain flat on the floor. Slowly allow your shoulders to raise off the floor without using your back whatsoever. Begin with 50 slow, strict repetitions before adding in a twist.

A Russian twist, that is. Raising your shoulders off the ground, slowly twist your torso from side to side. You want your right elbow turning toward your left knee and your left elbow twisting toward your right knee. These will seriously burn so try 20 of these with a strict form.

Jump right into leg raises. Extend your legs in front of you, making sure that your feet do not touch the floor. You want to start with them together, about six inches off the floor, before raising them so that your legs form a 45-degree angle. Feel your rectus abdominis tear throughout the 25 repetitions that you crank out.

Whip right back into a set of crunches. Except this time, try them with your legs straight, extended flat out across the floor. While you’re doing these crunches, pretend that an imaginary string is pulling your upper torso off the floor. Make the 50 repetitions flow while the abs grind.

Without hesitation, fling your legs into the air and take on a set of pikes. Your arms are out straight, pointing toward the floor, as you raise your shoulders in an attempt to touch your toes. All the while, your buttocks are lifting slightly off the floor. As you lower your shoulders to the floor, your legs come down again, into a bend position on the floor. No sooner do they touch that you’re beginning the next repetition and the motion flows through 25 agonizing reps.

On the last rep, leave your legs straight up in the air so your toes are pointing toward the ceiling. Crank out 30 crunches to intensify the burn. If you face difficulty in maintaining that 90-degree angle at your hips, slightly lower your legs to the floor.

Then, cut through those abs with some scissors. Lower your legs so that they’re 12 inches off the floor and lock your arms behind your head. Lifting your right shoulder off the floor, twist your torso just as your opposite leg – or left knee – bend into your right elbow. Immediately lower your knee and shoulder and then twist your left elbow toward your right knee. Try doing 25 of these before lowering your shoulders to the mat for the final exercise of the workout.

This will be another set of 50 basic crunches, just like the set that you began the workout with. Exercise slow, strict reps as the burn spreads like wild fire.

The final rep will leave you feeling like you narrowly escape a blazing building in once piece.

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