The Six Pack Abs DietThe Six Pack Abs Diet

                

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

 

The six pack abs diet is really a brand new lifestyle, and if you want that new midriff section, that is what you are going to need to get it.

If you're like most people, dieting is torture. It is a huge change from your normal eating routines.

You've probably shopped around, looking for a diet that said it would give you a lean body, and that wasn't unbearable to live with. You may have even tried a few, only to find they weren't the six pack abs diet you were looking for.

Guess what? They were all misleading you.

The kind of food intake you need to get those six packs requires doing everything differently. It isn't just a matter of what you eat. There is the question of where, when, how much, and why!

If you are single and eat out, you probably eat a lot of stuff that's richer in calories than you would ever cook yourself. Sumptuous food is one of the perks of eating out a lot, but it won't help you tone up those abdominals. If you have a family to cook for, they can object to your eating requirements, requesting special foods that you are trying to avoid or even demanding what they want. If they aren't on your diet, then there is no way around it.

What can you do? First, stop thinking in terms of diet. You won't get that kind of body out of a diet, and a good exercise routine, alone, will not shed all the body fat you need to. You have to think about how you live, instead, and make your commitment to a different lifestyle.

There is a trade off here: eating rich food and having a great looking, healthy body.

If you eat out, do a little restaurant shopping and find places that will prepare food the way you want it. Ask if they will prepare your chicken or fish in vegetable oil instead of butter. Try vegetarian cuisine or Japanese food. They are both very low in fat and high in protein.

Chefs can be very understanding. Some restaurants will serve gravy, sauce, and salad dressing on the side. See what they offer that is low cal. Request uncooked vegetables. If you eat with someone else, suggest that they try your new restaurant discoveries, for a change.

Do you eat lunch out? Consider bringing it with you instead. You can eat a pita sandwich while you walk in the park, or do window shopping. Bring in vegetable sticks and fruit for snacks at work.

Instead of counting calories, think of those six pack abs that you long to see in the mirror.

If you are the cook, you can use the same techniques at home, plus a few more. Serve your plate as you cook, leaving out the things you don't need.

Think of yourself first. If you are eating healthier, so is your family. If there is something everyone just can't live without, use low-cal and fat free substitutes to make it. Always serve dessert when you are ready to leave the table. Take turns cleaning up, so you can spend the extra time walking or doing a few reverse crunches.

Remember, a six pack abs diet is a lifestyle. Live it, and soon you'll be living with six pack abs.

Learn more from Six Pack Abs Guide...Eating For A Flat Stomach

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

Pilates is Great for your Abs

                

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

 

If normal ab exercises aren’t really doing it for you, then there is an alternative that’s very much in fashion at the moment. You’ve no doubt heard the name, even if you’re not really sure what it is. It’s Pilates.

Pilates was invented by Joseph Pilates when he was imprisoned on the Isle of Man during World War I. While he was there, there was a flu epidemic, and Pilates came up with an exercise system to help flu victims get back to health more quickly. After the war, he moved to America and started training boxers in these new exercises, attracting widespread interest.

The key to Pilates is that instead of doing simple, repetitive exercises over and over again, it encourages you to learn more complicated, exact exercises, which you then do only a few times. The idea is to use your own body as a weight to lift. Once you master Pilates, you can exercise quickly, precisely, and effectively.

Many people are into Pilates for the same reason they like Yoga: the relief it can give for back pain. We’re interested in Pilates, though, because of the effect it can have on your abs. It is designed to strengthen your abdominal muscles, together with your back and your behind, as all these muscles being able to move freely gives you the feeling of real physical fitness.

However, one word of warning is that while Pilates will get your abs fit, it won’t necessarily make them look muscular – toned, yes, but not ripped. This is because Pilates isn’t about lifting really heavy weights and building large amounts of muscle mass – it’s more simply about physical wellbeing.

If you want to learn more about Pilates, you could just go along to a class – although, unfortunately, many classes that advertise themselves as Pilates use few of the original methods. If you can’t find a good instructor in your area, consider teaching yourself from a book instead, as there is nothing about it that you can’t teach yourself, at least with a little effort.

John Gibb is the owner of ab-exercise tips For more information on ab exercises check out http://www.ab-exercise-guidance.info

Beach Body Abs

                

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

 

 With the return of warm weather in the spring, thoughts can never be too far behind of the approaching summer and the many wonderful outdoor activities that we’ll often associate with it and among our top favorite summertime activities will always be the trip to the beach. Warm blue skies, refreshing ocean breezes, hot sand, cool waves and the many attempts at constructing the perfect sand castle; you can swear you’re almost there just thinking of it. But that mental image just wouldn’t be complete without also including images of hard, bronze bodies in attractive swimsuits soaking up the sun. Let’s face it, attractive physiques will always be a top draw at the beach and the abs, or midsection, is the first thing that everyone notices.

But showing off beach body caliber abs certainly don’t come easy. Successful ab training is a combination of a healthy, lean diet, consistent cardio work, and a comprehensive abdominal training plan. While all of that may sound daunting, it is certainly within your ability to attain a chiseled midsection that other beach goers will positively ogle at, and you certainly still have enough time to do so. This article will provide you with the steps you’ll need to take to help you look your beach-body best.

Diet

The first thing you’re going to have to change will be your diet. It goes without saying that even if you had the best abs in the world, it will still look pretty ordinary if a layer of bodyfat covers it. Diet plays a crucial role in defining your midsection so some modifications will be required in order for your body to look it’s best. To begin with, get into the habit of using a diet log to keep track of your meals. Everyone is less likely to cheat when they know they have to write down everything they’ve eaten each day. An elaborate journal isn’t necessary either; a simple notepad can work just fine. Also, begin switching to six small meals a day now instead of three larger ones to help rev up your metabolism as well as prevent the stretching of the stomach and the abdominal walls which occurs when one gorges themselves in food.

Next, you’ll want to start creating a slight caloric deficit each day to help burn away the bodyfat. It is recommended that you work on losing only a pound or two, a week, of bodyfat. The weekly loss of any more weight than this, for the typical person, probably includes substantial amounts of water weight and muscle tissue and can wreck havoc on your metabolism. Remember, it’s the bodyfat that’s covering your abs that you’ll want to lose so a good rule of thumb is to cut back your daily energy requirements by only around 500 calories a day.

Now if you’re not sure what your daily energy requirements are for your current bodyweight (or the amount of calories you will have to consume each day to stay at your current weight), you can use this easy-to-remember formula as a guide. To estimate your daily total caloric needs, multiply 24 times 1.0 (if you’re a man) or 0.9 (if you’re a woman) by each kilogram of bodyweight you weigh. Then multiply that result by 1.7 (for a moderately active man) or 1.6 (for a moderately active woman).

(Men) 1.7 x 24 x 1.0 x bodyweight (in kg)

(Women) 1.6 x 24 x 0.9 x bodyweight (in kg)

To determine how many kilograms you weigh, divide your bodyweight in pounds by 2.2. Remember though that this formula is only a guide. It is highly recommended that you use the formula as a starting point, and then pay close attention to your body in order to fine-tune your calories according to how your body responds to your efforts. Look at your body in a mirror, if it doesn’t appear (or feel) as if your body is losing any weight after a week or two, then reduce the amount of calories you ingest even more.

Cardio

You’ll next want to start including cardio (aerobic exercises) into your weekly routine. There are few short-term options that can burn calories and strip away the bodyfat better than sessions of aerobic activities. It is no coincidence that even top-level bodybuilders will steadily increase their cardio workouts as a contest approaches to help really bring out their muscle definition. Begin by working out 3-4 times per week for 20 to 30 minutes at a time on a treadmill or a stationary exercise bike. Then work your way up to more intense sessions of at least moderate intensity for 45 minutes or longer by weeks 3 and 4. The last few weeks before you hit the beach, you’ll want to include interval training into your routine to really help blast away the last few pounds of bodyfat.

Exercise

Spot-reducing your way to abdominal definition is a myth. It is impossible to localize fat loss over any one specific area of your body and is the reason why it is important for you to also watch your diet and include aerobic training if you truly wish to showcase some beach-body abs. But the inclusion of some solid abdominal training is still important for great abs. Strengthening the abdominal wall will tone and help reduce, if not prevent, any unnecessary sagging of the belly. Also, abdominal workouts will certainly develop the muscles of the ab (particularly the rectus abdominus and the external obliques) and enable them to easily become more visible, sharper and tight.

While there are literally hundreds of abdominal exercises to choose from, it is important that several considerations are first kept in mind before performing any of them. First, it is strongly recommended that you learn how to focus on feeling the contraction of your abs when exercising and really squeeze the muscle at the top of any rep. There are many individuals out there who lay claim to performing several hundred sit-ups per day, but it is the quality that counts here and not necessarily the quantity. Become more efficient when performing your abdominal exercises and allow the muscle do the work and do not use the mechanical involvement of other bodyparts or even momentum to help swing the body in order to complete any reps. Additionally, make sure that you maintain continuous tension while performing your reps and never allow your body to rest at the bottom of a movement. Finally, be sure to breathe in during the relaxation phase of your movements and exhale during the contraction phase of the reps.

Having now prepared yourself, choose three exercises to perform for your abs and complete 2 sets, of 15 – 20 reps on each exercise, three times a week. Once again, focus on squeezing the muscle at the top of the movement and go in a slow, deliberate manner during each repetition. Recommended abdominal exercises for beginners during their first week would be crunches (with legs supported on a bench), seated twists, and knee-ups or lying leg raises. As the next few weeks progresses and your conditioning improves, you will need to increase the intensity factor for the abs to really shine. Begin by increasing the number of sets of each exercise from two to three and then add additional, more advanced, movements to allow for up to five exercises for your abs. Recommended abdominal exercises during this stage could include reverse crunches, crunches on an incline board, vertical leg raises, medicine-ball twists and decline-bench twisting crunches. You literally have from hundreds of movements to choose from. During the last two weeks before you hit the beach, begin cutting back on the rest time between your sets and also start to include supersets of your exercises in which you complete one set of each exercise without stop.

While there are still other factors that could be included for consideration of your ab training, consistently eating a lean diet, performing cardio work and exercising your abs with sufficient intensity will always remain at its core. Put in the work on those three tenets of abdominal development and you’ll be sure to possess a beach-body that will look great in a bathing suit and absolutely turn heads this summer!

Nathan Boyd is author of the highly rated ebook, "The Fitness Lifestyle" and the current Director of Pro Fitness of Texas. Nathan encourages everyone in their pursuit of becoming physically fit and maintaining it for a lifetime. All questions and comments are always welcomed!

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