The Neverending Battle for a Firm Butt, Tight Abs and a Lean but Muscular Physique

                

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The obesity problem in this country is growing to epidemic proportions just look around what do you see that's right FAT BUTTS. A lean muscular physique, tight abs and a firm butt seem to be getting to be a rarity these days.

The really troubling part of this is it's not reserved for the middle age and older crowd. The youth of this country is FAT.

Why? I think that part of it is we have become a fast paced but lazy society. We like everything fast particularly our food but then we love to sit and play video games for hour upon hour and then watch TV for some more hours.

What's the answer get your lazy fat butt up - turn off the video games and the TV!

But I can't afford to join a gym?

 

• So don't there too expensive and crowded a gym becomes more of a social gathering then a place to exercise off that fat butt.

I don't want to buy a lot of workout equipment I have a small place

• You don't need a lot of fancy equipment an inexpensive weight set doesn't take up alot of room

I'm so busy I don't have time to Exercise Yeah I know the world will stop if you don't take 45 minutes a day to exercise. I just love this excuse, it's used for everything in our society today: I'm such a busy person, well guess what you won't have to worry because your going to die sooner. Sorry but the "I'm too busy" excuse doesn't cut it but then it's your Fat Butt that's hitting the floor.

 

Here's a good reason to exercise and eat better: you will save yourself money - stop buying bigger size clothes every other month. Plus if you lose that fat and get in better shape you will increase your energy and stamina for that terribly busy life you have.

Hopefully this article struck a nerve with you for YOUR own well being I hope so want more exercise and nutrition information and tips

http://www.djjag-moneytalks.com/Diet_and_Exercise.html

The Foolproof Way to Get Ripped Abs

                

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If You Have Ripped Abs, Then Your Entire Body Will Look More Attractive.

Out of every person working out in your gym, how many have ripped abs? If your gym is like mine, probably less than 1 out of 100 people have great abs. I would say that there are more people who can bench press 315 pounds, then people who have ripped abs. What is crazy is that these people work out hard, yet they are failing in developing the most attractive part of their physique.

Having Ripped Abs Isn't Really a Muscle Thing, It's More of a Body Fat Issue.

About 7 years ago I was watching the TV show, Survivor. It was the episode they filmed in Australia. The people left on the show had lost a lot of weight. They were pretty much starving and I am not giving this example to say that people should starve. What I noticed was that each an every contestant on Survivor had ripped abs. You could see their ripped abs in detail, due to lack of body fat on their mid section. None of these contestants were working their abs, yet they had ripped abs that most gym members would envy.

Spend More Time on Cardio and Less Time Working the Abs Directly.

We all have ripped abs, they are just covered under body fat on most people. The best way to burn this fat is to do cardio. Crunches and leg raises will work the ab muscles hard, but they won't burn off an ounce of fat around your midsection. I would recommend dropping your ab exercises altogether and focus on cardio until you get to a low body fat level which will reveal those ripped abs.

It is Very Possible to Get Ripped Abs Without Working the Abs Directly.

I badly injured my back about 6 months before a trip to Cancun, Mexico. I was really bummed out, because it hurt badly to do any ab exercises. I had to drop ab exercises completely from my routine, until my back healed. I figured if I got my body fat low, then my abs would at least not look terrible. To make a long story short, I did a ton of cardio for those 6 months and my abs were ultra-toned for the vacation. To this day, I don't to any direct ab work and my abs look better than ever.

Give This Approach to Ripped Abs a Shot.

I know that many people will be hesitant to drop their ab work, because they don't want to lose any muscle tone in that area. All I have to say, is that if your body fat percentage isn't low enough then nobody is going to see that tone anyway. Your time is better spent on cardio, which will finally reveal those ripped 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, he recommends this resource... Lean Muscle Fitness

Abs: How Often Should You Work Your Abs?

                

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How important is it to train the abs frequently if your goal is “visible abs”?

There is no shortage of opinions on this topic. People can succeed (and fail) with all sorts of abdominal training programs. Besides, great abs have been found on many people that train them religiously each day, but better abs have been found on athletes that do no formal abdominal training at all!

The most important factor in developing eye-catching abdominal muscles (the “6-pack”) is decreasing the body fat in that area, plain and simple. As for training techniques, almost everyone should train this area as you would any muscle group. Why spend 20 minutes per day doing endless crunches when 5-10 minutes every other day (or less!) will accomplish the same results? Only athletes (or back pain rehabilitation patients) may need additional abdominal work to assist their core stability in sport (or everyday function).

While most individuals in the gym believe that daily, high-volume training is optimal, there is nothing special about the abdominal muscles to suggest that a greater training frequency is required. Muscle biopsies have determined the rectus abdominis to be composed of 46% slow-twitch fibers, not unlike the vastus lateralis of the quadriceps (Johnson et al., 1972). As mentioned earlier, a more important aspect in developing a well-muscled midsection that can be shown off at the beach, is the reduction of as much body fat as possible.

To be precise, in order to have visible abs you must decrease your body fat to 10% or less. Test your body fat monthly. Have the same skilled professional do the testing each time in the same manner under the same conditions (i.e. same time of day, pre-workout, same day of the week, same diet pre-test). You would be surprised how small fluctuations in these variables can influence the outcome of body fat estimation tests.

Fortunately, the greatest body fat reductions are not achieved through multiple sets of high repetition abdominal exercises and therefore there is no need to waste your precious time performing endless sets of abdominal crunches. In fact, your time is better off spent including compound resistance exercises (exercise using many of the body’s large muscle groups; i.e. the squat, bench press, pull-ups, deadlifts, etc) and performing strategic anaerobic interval and aerobic training.

When you perform compound exercises and interval training you will realize that more muscles are working and more metabolic effort is necessary in comparison to a simple abdominal crunch. Remember that when you head back to the gym!

Compound exercises should be the best choice for helping to maintain muscle mass while shedding body fat. Anaerobic interval training promotes the expenditure of energy (fat) long after you have left the gym, thus helping to shed the body fat while you are no longer exercising. Aerobic exercise is beneficial for individuals with a lot of fat to lose (i.e. if you test at greater than 15% body fat). However, if you only have a little fat to lose before the muscle stands out, then dietary manipulations and more anaerobic training (intervals and resistance training) are the priority changes.

As for specific abdominal training recommendations, isolated abdominal training 1-3 times per week is sufficient. Abdominal training should be brief and to the point (i.e. 2 exercises, a handful of sets, and a high-intensity of training). This will require passing on the basic lying abdominal crunch and instead use exercises that incorporate resistance. Like any other muscle group, the abdominals can be trained in a rep range of 6-15 per set. This will help build optimal abdominal strength for sport and daily function and will be of greater benefit in attaining abdominal musculature “definition”.

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 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

Isometric Exercise - Rock Hard Abs in 7 Seconds

                

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Isometric tension was once very popular in the 1960s and 1970s but has been pretty much disregarded ever since. This was the whole secret to the Charles Atlas "Dynamic Tension" fitness program that he so highly promoted. Starting in the 1930s, Charles Atlas created a fitness empire around isometric exercises.

When done correctly, isometrics can reshape a persons physique and add tremendous strength without the person ever moving a muscle. During isometric contraction, the muscle is activated and held at a constant length rather than being allowed to lengthen or shorten. In other words you are tensing a muscle and holding it in the same position while holding the tension constant.

Isometric exercises are helpful to people who have had injuries that limit their range of motion and for rehabilitating muscle around damaged joints. Isometric exercises are also those in which a force is applied to a resistant object such as pushing against a brick wall, there is a build up of tension in the muscles, however there is no actual movement of the muscles. Another example of isometric contraction would be if you carry an object in front of you like a heavy box. Because your arms are not moving up or down, your biceps are in isometric contraction.

To increase strength, you must maintain the position in any isometric exercise for at least 6 to 8 seconds. Isometric training causes your body to recruit more muscle fiber every movement, so the increased strength comes not only from more muscle, but also from increased muscle efficiency.

Isometric training has also been shown to increase the strength in exercises like the bench press by up to 40%. Isometric contractions can be seen in activities like rock climbing, wrestling and blocking in football.

Isometric training plays a significant part in soviet strength training programs. Regular training stimulates growth of new muscle tissue.

Muscle

Muscle activation is the main isometric effect, some of the resting fibers are being pulled from both ends by the muscles that are contracting. The key to the effectiveness of Isometric exercise is to focus on reaching peak contraction of the muscles and holding it for a period of time.

Isometric exercises will strengthen and sculpt every muscle in the entire body without risking injury due to joints and lower spine or muscle tears possible with weightlifting.

Stretching

Isometric stretching is a type of static stretching, involving the tensing of the stretched muscles.

A full session of isometric stretching should not be performed more than once per day for each group of muscles. Isometric contraction of stretched muscles accomplishes a few things.

Isometric exercises train the stretch receptors of the muscle spindle to immediately allow for greater muscle length. The use of isometric stretching is more effective than either passive stretching or active stretching by themselves.

In Conclusion:

Isometric exercises can be done anywhere -- in your car, an office chair, when you're watching television or just about anywhere or anytime.

You don't need any special equipment, your own body supplies all that is necessary. In addition isometrics work rather quickly, so you will see and feel a difference in a relatively short period of time.

Isometric training can and will increase the effectiveness of weight training when incorporated properly.

You really have no excuse, isometrics are quick, effective and dirt cheap. Get started today and give yourself those chiseled abs that you have been wishing for. Build a strong back with that deep V wedge shape and make those biceps pop.

Lose up to 3 inches off your waist and build tight, rock hard abs with a seven second isometric exercise. Learn the 4 most crucial ab exercises want to know why the best ab exercises are done standing up…then you need to read this!

1st-info.com

Thrash Your Abs - Part 1

                

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With 1 Explosive “Primal” Circuit

Rip-up your midsection and set your metabolic dial to incinerate, with 5 explosive core movements done exclusively with cables? Not only am I about to destroy several ugly myths about core training but I am also going to hand you the keys to the most dynamic training circuit that has ever been designed.

If you are interested in having someone regurgitate the same old “core crap” that you are used to hearing with a new spin on it… then don't bother reading this article. I am about to expose you to a revolutionary paradigm with regard, not only shredding your abs to pieces, but also creating the most physically attractive and functionally sound, “rock solid” physique that you've ever imagined.

The first thing on the chopping block is the idea that your abs are meant to be isolated in exercise. Many of us have been conditioned to believe that in order to fulfill our physical potential we must “pick and choose” what body parts we are going to work on. This is the same idea that has pervaded western medicine and has created a million “specialists” that continue to know more and more about less and less. When we begin to realize the “relatedness” that everything has to one another we will experience transformation in our physiques, our vitality, our energy levels and our minds. You are in integrated assembly of systems and nowhere is this Truth more evident than with regard to your core.

Today, our bodies are an exact expression of what our ancestors were over 100,000 years ago (4). It is believed that it takes about 100,000 years for 0.001percent of a genome to change… so yourself and Primal Man are essentially the same (6). With the generally understood stance that Primal Man was a hunter and gatherer it is safe to say that our bodies are still designed with the primary objective of hunting and gathering (4).

Our nervous system is designed in such a way that its most important function is to protect the vital organs and brain, so that you can get off your ass and search for sustenance in the great, dangerous wilderness (3). Obviously today we can just go to the local supermarket, but consider that this was not always the case. Primal Man and even Agricultural Man had to hunt and work HARD for his food.

Through evolution, our amazing nervous system has integrated all of our organs with our muscles. Each of your organs acts as the “soil” in which all of your external elements (arms, legs, abdominals, etc.) have sprung forth and therefore are linked via the nervous system (7). The left arm, for example is intrinsically linked via the nervous system to your heart. This explains why someone who is having a heart attack has their left arm go numb. The inhibitory effect on the muscles due to organ pain or inflammation is called viscero-somatic inhibition (VSI) (3).

“So what the hell does all of this mean for me and my flabby abs 'Primal Guy'?”

If it is understood that the function of your muscles are contingent upon the health and function of your organs and that the primary purpose of your having muscles is to hunt and gather so that you can sustain life - then I've just opened up a huge can of worms for ya!

The strength and function of your muscles, your abdominals in particular are severely effected by the health of your organs. Your deep abdominal wall, or transversus abdominus, is in the same nervous loop as your colon (3). So, if your colon is pissed off because you fill your gut with processed foods like protein shakes, “sports drinks” and bars… then you can expect your “enormous bellyus” to only grow bigger, even as you crunch your life away!

So the first essential prerequisite for completing the program that I have outlined below is: Clean Up Your Insides If you Want Your Outside To Look Good!

No ab routine in the world is going to work for you if you continue to inhibit the muscles of your deep abdominal wall through a dysfunctional lifestyle and a poor, processed foods diet.

Next, the exercise program I've outlined below is “integrated”… it takes into account that your abs, being an intrical part of your “core”, the originator of all movements and, the protector of your organs… works together with every muscle in your body and in all movement patterns… as it has for thousands of years (1,2). Imagine Primal Man needing to use a Crunch Machine so that his abs would be strong enough to propel a spear through the ribcage of a stampeding buffalo for dinner!

The exercises below are not designed to isolate your abdominals but to integrate them… the way they are designed to work.

When you have begun to integrate your abdominals into all of your movements you will realize a rapid increase in your core musculature (5). For example, secondary to my legs, the sorest part of my body - a day after doing heavy dead lifts are my abs. This is due to my understanding of how this mechanism works and making a conscious effort to integrate my core into the bend pattern. You can do this too, and when you do… ab training will never be the same!

Say goodbye to boring post-exercise ab routines that serve to isolate only the abs and hello to the most exciting and effective full-body, TRUE core circuit ever developed. Build sturdy legs, cannon-like arms and, dominating strength while Thrashing Your Abs!

Learn More & Recive 2 Free “Primal Guy” Reports, How to Flatten Your Abs Forever & Maximum Fitness Results: http://www.primal-edge.com/

What You Didn't Know About Your Abs

                

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Getting the abdominal area in shape can be a manageable task, once you understand the basic science involved.

You should have your doctor’s clearance before engaging in any physical activity, now with that said, the first thing that you need to do is warm up for about 8 mins before embarking on the ab workout. Do not engage in any abdominal training , if you have any lower back or pelvic issues.

For you to have a strong, lean and chiseled abdominal area-you need to pay attention to the following; your sleeping habits, nutrition, resistance/weight training and cardio vascular training. Genetics do play a role, but it doesn’t mean that you can’t improve on your ab and core strength.

So how do you work the abs?, we start off by working the oblique muscles (the area that covers your love handles) first. Reason being that they are your weakest muscles in the abdominal region, and unfortunately you also have extra fat holding on over here They are divided into the internal and external obliques. These muscles criss cross each other, another reason why you should work them from different angles.

How? Answer: you would perform 3-4 sets of 12-15 reps of the various oblique exercises, ….get them tired, and then proceed to the “front” muscles, i.e. the rectus abdominis and transverse abdominus –that form the” six pack”. Oblique exercises would include lateral lumbar rolls, Saxons, Standing rotations with a bar, and Diagonal flutter kicks.

The rectus abdominis and transverse abdominus are very powerful muscles, and a lot of energy is utilized in working them out-and its funny the way a lot of people get into the gym, and the first thing that they do is a set of situps!.That’s not effective! Because by the time you get over these muscles, you are tired., and you don’t have enough energy for working the obliques effectively(remember they are your weakest abdominal muscles!).

Now you’d perform about 3-4 sets of various exercises that target the “ sixpack” area., and you’d be on your way to success. Exercises in this section would include balance ball crunches, hip thrusts and air bike crunches.

Performing running sprints is also an excellent way of burning excess body fat, and getting the abdominal area really cut. You only need to look at the wide receivers in the NFL and basketball players like Allen Iverson, a clear testimony of what sprinting can do for you.. A great combination is when you combine some distance running with the sprinting, and icing it up with some boxing or martial arts.

Having dinner early, say anywhere between 6pm and 7.15 pm will also help in keeping your waist lean and tight. A balanced diet consisting of Carbohydrates, proteins, fruits and vegetables improves your metabolism and optimum health in general. Key thing over here is having 5-7 small meals , spaced out over a single day. .Avoid junk food! Powerful tip; Spend time chewing your food, enjoy it…..you’ll end up eating less, plus you also get to reprogram your cells. Resulting in you eating less, which is effective for those who want to control their caloric intake.

You can’t talk about getting the abdominal area in shape, without mentioning resistance training. This may involve using your own body, weights, bands, and other functional training equipment. Do some research on this area or consult with a Fitness professional, before embarking on a resistance-training program. In the meantime stay focused , and keep things moving!

Eric Odera offers motivating and highly creative training to re-energize the lifestyles of busy executives in New York City. Please visit http://www.ericodera.com E-mail:rocadera@yahoo.com

Perfects Abs - Three Ab Routines To Show Your Six Pack

                

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Crazy, ripped, hard abs. That's the key to showing an awesome body. If you think that all training is about is making sure your chest is big enough to make your shirt hang out past your stomach then you’re missing the boat. Chiseled abs is awesome abs.

How do you get ripped abs?

It's about diet, cardio and hard ab routines. I'll give you the low down on how to burn in some washboard abs with this killer ab routine and save the diet ramble for another time.

First of all if your not training abs, start. That would be beginner ab routine phase one! Three sets of crunches for 20 reps a set. If that's not a problem then superset each set of crunches with a set of hip roles, followed by a brief 30 second rest to let the burn fizzle a bit.

For hip roles you lie on the ground pushing down with your hands and raise your pelvis off the floor so the tail bone comes right up and squeeze the abs!

Last step in the beginner ab routine is to add in some bridges or "planks" as some "guru's" of fitness have coined them. This is basically a pushup position but you don't rest on your hands, you rest on your forearms and just hold it for 30-60 seconds. Don't let your lower back sag! Keep a slightly inverted c posture like your trying to pull your hips toward your chin.

So here is the ab routine once you are working all exercises together.

Beginner ab routine phase 1:
Crunch x20
Hip roll x20
Bridge for 30-60 seconds
Rest and repeat for 3 circuits or just keep rotating through!

Alright enough of the easy stuff, we're here for some serious abs, killer abs.

Onto Ab Routine 2: The ab killer! I love pet names.

This ab routine will all be done on the decline bench.

The first ab exercise? Decline hip roll/leg raise. Beauty!

Step 1: Put your head where your feet should be

Step 2: grab the bench or the footholds; whichever is more comfortable (not that it will matter in a few minutes)!

Step 3: Stretch out and do a straight-legged leg raises.

Step 4: once at the top of the leg raise turn it into a hip roll so that you point your feet at the ceiling. Hold for a three count and go back down!

Second ab routine exercise:
Incline sit-ups:
Step 1: put your feet in the foot holds (you've turned around!)
Step 2: Lower yourself until you're about a foot short of lying fully back
Step 3: Come back up if you’re still with me!

Third ab routine exercise:
Incline Russian twists (even sounds evil doesn't it?)

Step 1: don't move out of the sit up position. Just grab a medicine ball or a 10- pound weight.

Step 2: straighten fully your arms right to your front and lower yourself to the bottom position of the incline sit up and hold it.

Step 3: Rotate to the right 90 degrees with your arms straight and then back to the left at 90 degrees. That's one rep. You don't come out of the bottom at all! Fun huh?

Here it is ab routine layout:
Leg raise/hip roll x20
Incline sit-ups x20
Russian twists x20 or 40 if you count both sides!

No rest between ab exercises, and only 30-60 seconds rest after completing the tri-set.

Third Ab Routine:
And the grand daddy hardest ab routine ever? For mortals anyway? Because I remember something about homer Simpson and a cannon ball, but I think you need to have access to the applesauce bar for that ab routine to work!

Well let’s call it the "commando cardio ab annihilation" workout. I have to have a fancy name on it or you wouldn't be interested! It involves a pre-stretch, a contraction and a dynamic stabilization (I just made that up, but you get the idea) exercise. Here are the ab routine exercises.

1. Smith machine, Swiss ball hip rolls
2. Partner resisted Swiss ball crunches
3. Swiss ball rollouts
4. Profuse sweating and clutching of the stomach.

Ab routine exercise 1: Smith machine, Swiss ball hip rolls:

1.Set the bar low in the smith machine, just below the top of the Swiss ball.

2. Sit on the ball and roll out so that you have to reach back and grab the bar as you lie on the ball. You should be about 2-3 feet away, stabilizing your self by holding the bar and flexing everything!

3. Using only your abs, stretch your pelvis down as low as it will go and then do a hip roll. Legs straight is the hardest.

Ab routine exercise 2: Partner resisted Swiss ball crunches.

1. It’s a normal Swiss ball ab crunch but your arms are crossed across your chest and your "friend" pushes down on your shoulders to apply resistance. That's it,..ahem.

Ab routine exercise 3: Swiss ball rollouts.

1. Kneel on a pad with legs crossed ball in front of you not on the pad.

2. Your hands are on the ball so it now looks like your praying?

3. Roll the ball out until your straight as a board with your head between your arms and pull it back in.

4. Profuse sweating and clutching of the stomach. This should come naturally.

In an ab routine all together?

Smith machine/Swiss ball hip rolls x20

Partner resisted Swiss ball crunches x20

Swiss ball rolloutsx20

Rest 30-60 seconds after each tri-set circuit or continue right through if you're a freak of nature or slightly "touched". I've never gotten 20 on all ab exercises on all three sets in a continuous circuit, let me know if you do!

I'll have to buckle down!

Ray Burton is a motivational speaker, an ISSA-certified personal trainer, philanthropist, and author of the best selling weight loss book, "Fat To Fit - The Journey” Ray has written hundreds of articles and been featured in Rising Women, The Calgary Sun, and www.Crosstrainer.ca

For info on Ray's book, visit the home page at: http://www.FatToFitBook.com. To get Ray’s FREE weight loss tips newsletter visit his weight loss website.