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.

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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The Best Way To Sculpt Your Abs

                

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

 

There are so many choices for people looking for ab exercise equipment. I am not a big fan of traditional sit-ups or crunches. These exercises tend to be hard on my back and I do not get the in-depth work out that should when I do old-fashioned sit-ups or crunches because my neck usually gets a better workout then my abdominal.

Ab exercise equipment is great to use as it will specifically target your abs and help to isolate the muscle groups such as the rectus abdominus (the flat muscle that runs the length of your abdomen) or the obliques which extend along the sides of your abdomen at an angle. This helps to make your workouts very specific. Performing ab exercises "freestyle" (or without equipment), it is too easy to cheat yourself or take subconscious shortcuts in your workout routine. For instance, it is very easy to lose form while doing crunches. It is also easy to rely on your arms and neck to pull your weight instead of your abdominal muscles. When you rely on your neck and arms to pull your weight you are not accomplishing anything for your abdominal muscles. The ab exercise equipment helps you position yourself comfortably and it helps you work on your target area.

Ab exercise equipment can also be a great motivator for some of us. It is much more appealing to work out on a machine than it is to work out on a floor. This additional motivation is the key to a consistent workout. Consistent workouts lead to results. Buying an ab exercise machine can give you a push in the right direction in your workout program. This alone is worth the purchase.

A couple pieces of exercise equipment that have been proven to provide the best ab exercises are surprisingly simple and economical to obtain. Two that I will mention here are the exercise ball and the ab roller. Exercises performed on the exercise ball not only are great at working your abdominal muscles but also increase core strength as well. If you own an exercise ball, you can also perform many other exercises for your body or simply use it as a chair and work on your core strength. With an ab roller, it makes it very easy to target only your abdominals. Ab rollers also usually have a cushioned headrest which reduces stress on your neck. You are building muscle while working out on the ab exercise machines and since muscle burns more calories, this is a good thing. Consistent workouts on the equipment lead to consistent calorie burning, which leads the loss of fat.

Some argue that ab exercise equipment does nothing to improve your workout. You may be able to achieve the same results with traditional abdominal exercises without any equipment. And for the few die-hard exercise gurus (who I admire greatly) that are focused and consistent, this may be true. For the other 90% of the population, the ab exercise equipment helps you do the exercises correctly. When shopping for ab equipment, you will find that many pieces of equipment also come with videos with specific workouts to do. These videos are usually very motivational and will provide the added incentive most of us need to get started. If you never get started, you never see results.

Jacquie Cattanach is a recognized authority on the subject of exercise and fitness. Her web site, http://www.equipment4fitness.com, provides a wealth of informative articles, resources and reviews on various exercise equipment such as ab roller equipment and bowflex equipment

Super Eating for Super Abs

                

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

 

Hopefully by now you are beginning to realize that abdominal exercises alone will never give you a rock-hard, six-pack stomach. No matter how many exercises or reps, no matter how creative your training program, the real key to that all illusive six-pack lies with your diet. Everyone has the potential to build a great midsection but until that layer of fat covering the abdominal muscles is eliminated, your abs will remain on the missing list.

Six for six! What we are about to tell you may come as a shock but one of the best ways to develop a rock hard, fat-free midsection is to eat more. Now by more we don’t necessarily mean more calories but more meals per day. Instead of the traditional skipping breakfast, small lunch, and huge supper that most people follow, try eating six small meals spaced about two hours a part. To fully understand why this works we need a short lesson in human evolution.

Blame your ancestors When our ancestors were roaming the plains of Africa millions of years ago, being fat free was not a goal. I fact such a state would be detrimental to their health. Let’s face it; obtaining food was literally a life a death struggle. In many cases our ape ancestors went days, sometimes weeks without any real solid food. To insure survival our ancestors developed storage mechanism so get them through these periods of famine. When food was plentiful, the body would store some of it as fat for future use. The problem unfortunately is that we still have these storage mechanisms, and worse, they start kicking in after only a couple of hours without eating. Eating only one or two meals a day, including skipping breakfast is the best way to turn on these fat storage mechanisms.

Turn on the abs by turning off the fat storage If developing a six-pack is your goal, then you must keep the body’s fat storing properties turned off. The best way to accomplish this is by eating every couple of hours. When the body detects nutrients in the digestive system every couple of hours it “knows” that there is plenty of food available and won’t store it as fat for future use. But if you go three or four hours or more without eating, the body assumes it’s entering a period of famine and will start releasing all these storage hormones. Then when you do finally put food in your body more of it will be stored as fat than if you were eating smaller but more frequent meals.

The typical day So what should the typical day look like with regards to eating? Start out with a healthy breakfast. Some fruit, cereal, and egg white omelet, would be perfect. About mid-morning have a snack of fruit, low-fat muffin, or protein drink. For lunch a tuna fish sandwich using whole wheat bread or a chicken breast. Mid afternoon is another healthy snack. Again fruit, protein drink, or muffin. Supper will consist of meat, chicken, or fish, and some vegetables – raw or steamed. Your last snack can be another piece of fruit, cereal, or if you like them, egg whites.

If you follow the previous eating tips with a sensible weight training and cardio program, you’ll soon be the proud owner of a six-pack that’s rock hard and fat free. So what are you waiting for!

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

Debunking The Myths And Revealing The TRUTH On How To Create Toned And Defined Abs!

                

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

 

There’s a reason why you’re reading these words right now. My bet is that you’re hoping to get the TRUTH on how to sculpt toned and defined abdominals.

Am I right?

That’s what I thought.

I’m also going to put a wager on my belief that you’re seeking the absolute best results possible in the shortest amount of time… and the easier the better.

I’m on a roll, aren’t I?

Well, before I explain how to unveil your best abs in 12-weeks or less… I must first ‘point my finger’ at the TOP 3 myths associated with your abdominals, in order to erase any false belief systems that are imprisoned within your mind that can only hold you back from the ‘eight-pack’ you desire and deserve!

Myth #1: By performing abdominal crunches you’ll lose body fat in that area alone.

When you perform any exercise for your abs what you’re actually doing is disrupting the muscle fiber… breaking it apart.

Then, assuming the intensity of the workout was high enough and after allowing the appropriate amount of rest… your hidden ‘eight-pack’ of abs becomes a little bit stronger and harder.

A percentage of the calories you burn during the workout and for several hours afterwards will come from fat that’s stored within your body, but you absolutely have no way of knowing exactly where that fat is going to escape from… nor can you control the process… and you won’t lose body fat in the abdominal area alone.

Too bad!

Allow me to explain… there are unwanted but necessary compartments all over your body that excess fat enters for storage purposes. When there's a need to release a certain amount of fat for your energy demands then your mind instructs the body fat to come off from wherever it sees fit.

Unfortunately 9 times out of 10, the most stubborn areas (one being your stomach) is the first place that fat runs to and the last place it likes to walk away from.

However, if you’re consistent and force your abs to become stronger and firmer on a regular basis by working out on a progressive program (a full body program that includes abdominal training), while also eating properly… then you definitely won’t be upset as the layer of fat resting between your slabs of abs and skin will shrink, becoming thinner and your once hidden ‘eight-pack’ will shine through!

Myth #2: To get the best possible results from your abdominal workout it’s crucial to perform at least 50 repetitions in a set.

I’m not sure when or why this myth broke into the minds of many fitness enthusiasts. Perhaps it’s just become accepted over time that in order to develop a sliced and diced waistline it’s imperative to literally burn-out by performing endless reps and sets of abdominal work.

My friend, nothing could be further from the truth!

A question for you;

When you train your chest, do you perform 50 to 100 reps in a set?

My guess is no.

So, it doesn’t make any sense whatsoever to grind out absurdly high reps for your abs since this muscle group contains a high percentage of what we Fitness Guru’s call ‘fast twitch’ muscle fiber.

It’s predominantly this type of muscle that makes up your back, chest, shoulders and arms as well.

Consequently, this fast twitch muscle fiber becomes stronger and firmer most effectively when stimulated with lower reps (12 - 20) and at a much higher level of intensity, rather than the alternative.

Myth #3: Dieting is the fastest and most effective way to increase abdominal definition.

You can definitely lose the stomach bulge in a hurry on a diet! For when you drop your food intake quickly and drastically your body doesn’t have a choice but to lose fat from all over, including your abs.

But as you lose the fat… may I ask what you could be sacrificing?

How about muscle?

Actually, almost an equal part of muscle to fat!

That isn’t good news as when the protein (muscle) is eaten away within your body for the needed energy requirements due to a lack of other essential nutrients, the condition causes you to become less active and as a result your metabolism slows down, which makes it extremely difficult, if not impossible for you to keep the fat off your stomach.

There’s always a catch, isn’t there?

You’ll also lose shape, strength and a healthy appearance in the process… it doesn’t even matter how result-oriented your abdominal workouts are - your abs won’t get stronger and firmer, it just won’t happen!

I won’t even get into the strict lifestyle that would make you a completely miserable person if you had to stick with a super-low calorie consumption for years.

Instead, here are the TOP 3 tips on how to eat right for MAXIMUM fat loss results that will allow you to create toned and defined abs in 12-weeks or less!

Tip #1: Eat 5 to 6 small and balanced meals a day.

By eating 5 to 6 small and balanced meals daily you'll lose excess body fat, improve your energy levels and will experience less cravings throughout the day. This is a result of your accelerated metabolism, which allows you to burn more calories than usual and also from giving your body just what it needs in terms of food, instead of too much.

It doesn't matter if you're eating an overdose of fat or carbohydrates, most of the extra calories that your body doesn't require for immediate and stored energy will instead get deposited as body fat and there’s a good chance it may choose your stomach as a home!

Here’s the facts… if you're only eating 1-3 meals a day, you’re going for some time without food and your mind actually believes that your body is starving! So, the last thing your body is instructed to do in a case like that is to release fat. Instead, it hangs onto it for dear life to protect itself.

If you happen to find it time consuming... difficult and expensive to eat more meals than you're used to, then take a supplement. For example, soy or whey protein shakes count as a meal. They're tasty, convenient, inexpensive and supply a high quality of protein that your body just loves!

Tip #2: Only eat lower glycemic foods in the evening hours.

By avoiding the higher glycemic foods in the evening, such as; pasta, potatoes, bread, rice and fruit and instead eating lower glycemic choices, such as; veggies, lentils, beans and salads… you’ll feel less sluggish and bloated, while also becoming more energetic.

Not only that but you’ll lose more unwanted fat off your abs. Let’s not forget about that!

You see… higher glycemic foods; see http://www.glycemicindex.com…are normally calorie-dense in nature and your body breaks them down quite rapidly into sugar for your energy purposes. Later on in the day when you’re not as active, it’s safe to say that your body doesn’t need this rapid burst of energy.

So, the extra carbohydrates (glucose) enters your body fat storage compartments instead of getting used for your daily activities.

Furthermore, the higher glycemic foods cause the sugar in your blood stream to rise quickly and drop suddenly, which creates that sluggish and bloated condition. I’m sure that’s not how you’d like to feel!

Tip #3: Minimize your alcohol, pop, candy, hydrogenated and saturated fat intake.

By minimizing your intake of alcohol, pop, candy, hydrogenated (margarine, deep fried foods) and saturated (butter, fatty animal meats) fats you’ll love how your stomach will become tighter and harder in such a short period of time!

More of the good fats such as olive, flax and canola oil will help to increase your energy and improve the condition of your eyes, hair and skin without causing you to gain body fat.

It’s so much easier getting at sugary foods and the bad fats nowadays, isn’t it? Thanks to the media, fast food explosion and your local corner store. There are some sneaky ways to find and fit the good fats in, though. Try this!

When you cook, instead of greasing the pan with margarine or butter (bad), try adding olive or canola oil (good) as an alternative. When you snack, go nuts! No, not crazy… eat a variety of nuts that contain good fats, instead of Twinkies and donuts.

Rich Tweten is a certified personal trainer of over the past 10 years, and author of ‘No FAT Lies: The Absolute TRUTH on How to Lose Stubborn Fat for Life’. For more information about his book-based program, cutting-edge online personal training website and to get your free e-course, visit: http://www.nofatlies.com

If you live in the Vancouver, Canada area then feel free to contact him for more information about his personal training services by visiting http://www.shapeupsolution.com

Abs Myths

                

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

 

Myth1 Abdominal exercises will remove fat in my midsection.
Fact: You need to remove excess fat around your stomach in order to see your abs. The only way your going to do this is with a low-calorie diet and a weight-resistance program while adding cardio exercise. Ab exercises will develop muscles, but they’ll still be under your fat.
 

Myth2 It takes hundreds of crunches to get ab muscles in shape.
Fact: Abdominal muscles are like any other muscle, they don’t respond to hundreds of repetitions. When you can easily do 15 reps of any ab exercise, you need to switch exercises or add resistance.
 

Myth3 You have to train your abs everyday if you want a six pack.
Fact: Ab muscles can be over-trained just like any other muscle. You need to give your six pack abs enough rest to recuperate. Over-training will result diminished gains and soreness.
 

Myth4 Men and women should train their abs differently.
Fact: Men and women all have muscle, which is trained the same way. If a woman wants a sexy midsection, then she’s going to eat correctly, follow a cardio program and train her abs the same way a man would.
 

Myth5 If I stop training my abs they’ll turn to fat.
Fact: Muscles don’t turn to fat. If you stay active and watch what you eat you’ll keep your abs even if you stop training. But if you stop exercising and start eating junk, your abs will disappear.
 

The author is from http://www.get-six-pack-abs.com

Resource about six-pack abdominals. Includes stomach exercises, abs diet, low fat recipes, weight loss tips, fitness models and free e-mail support.

Toning Your Abs - Common Exercising Myths

                

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

 

1. The 'Chew Then Crunch' Myth

Crunches are good exercises for toning the abs and stomach if done properly and combined with a low fat diet. However many people think they can continue to eat what they want and end their day with 100 crunches to "work off" all the bad stuff they put in their body throughout the day.

If you're not lowering your fat intake by watching what you eat, it doesn't matter how many exercises and crunches you perform. Not only will you see zero results, but you may actually see your stomach increase in size!

This is because you're building muscle underneath the existing fat. We all have flat stomachs, it's just that some have layers and layers of fat on top of that muscle we must get rid of first.

You've got to work off that existing fat first by training and toning your abs and stomach area.

I had this problem when I first started exercising. I didn't lower my caloric or fat intake much but I started doing crunches. For three months straight I did my 8-minute ab routine like clockwork. I couldn't understand why I wasn't seeing results. In fact, my stomach started protruding even more.

Well after doing lots of reading I discovered that I was going to also change my diet if I was going to see the results I wanted.

2. The Numbers Myth

Twenty-five good, quality crunches are much better than 250 half-done crunches. Many people just want to get it over with so they lie down and do as many fast crunches as they can while lacking in quality.

The best thing to do is perform 4 sets of 20-25 solid crunches while resting 90 seconds in between each set. That is a much more effective way of training your abs than 250 lackluster crunches in a row.

3. The Spot Toning Myth

This is the one that frustrates me. I have always been very thin and recently started gaining weight in my hips and thigh area. I welcomed the added pounds because it gave me a curvier figure. Unfortunately it also left we with a slightly flabby stomach.

I wanted to keep the hips and thighs but lose the stomach so I started exercising my stomach and abs by doing pilates and crunches.

Well, I didn't see any results. I discovered through reading that you can't just spot tone because if you only focus on one area (ie. your tummy), you won't raise your metabolism enough to burn that extra belly fat. So the key to flattening your stomach area is to increase your body's metabolism so it can effectively get rid of those layers of excess tummy fat.

A total body exercise is the key to slimming your waistline.

4. The Six Pack Myth

Whether you're a man or woman, we'd all love to have that solid six pack to show off when we're at the pool right? Well, what most people don't realize is that solid abs don't start in the gym, they start in the kitchen. If your body contains a lot of fat, your abs won't show no matter how much you exercise.

Your first goal should be to lose that fat, and it starts with your diet. Decrease the amount of fat and calories you consume and increase the amount of protein. Protein is an absolute necessity for ridding fat and building muscle.

5. The Running Myth

Did you know that running does very little when it comes to toning your stomach? This is because it can cause your pelvis to pull forward and arching of your lower back.

Don't get me wrong, running is good for you and can burn a lot of calories, but if you aren't doing any other stomach toning exercises in conjunction with running you'll see little if any results.

Conclusion

Hopefully you've learned that flattening your stomach is not about doing 100 crunches per day. It's about total body fitness and changing your overall diet.

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Lisa Irby is the author of http://www.flat-stomach-exercises.com, a site that encourages people to understand their bodies before they begin that ab workout.