How Women Can Get Six Pack Abs, Even After 30

                

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

 

<p>Many women complain that it&#39;s a lot harder after you turn 30 to get what we call
six pack abs.</p>
<p>First you need to determine where you are. If you have let&#39;s say 28% body fat
just know that your six pack abs won&#39;t be visible until you get your body fat down.
For women it is most likely in the lower teens.</p>
<p>What types of food do I need to be eating?</p>
<p>You should be eating lots of lean proteins like chicken, egg whites, and fish.
Stay away from processed meats because they will affect your fat loss progress.
Also, I teach women what I call 5 Star Foods, eating these foods will help in achieving
your six pack abs. Foods are not all created equal so if you want the best results
then you have to put the best fat-burning foods in your body. The breakdown of your
foods is also important. Don&#39;t make the mistake of eliminating all your complex
carbohydrates either as it will impair your metabolism, but you will need to modify
your intake. Every woman is different when putting this type of program together.</p>
<p>What types of exercise should I be doing?</p>
<p>I recommend fat-burning workouts. Doing workouts that are intense and lifting
enough weight that is challenging is key.</p>
<p>What about cardio?</p>
<p>This is dependent on how much body fat you have. Some women will have to do more
in order to get the results they want. Don&#39;t make the mistake of just walking, this
will not achieve those six pack abs. You need to do interval cardio to really get
your body fat down and to start seeing those abs.</p>
<p>How long will it take depends on where you are. From there, you can put together
a plan of action. Diet is crucial in sculpting those abs. Yes, you will have to
be more disciplined in your eating. But, the good thing is that you can actually
have a small treat every week while you begin your transformation.</p>
<p>You must be patient in the process and focus on your goal and don&#39;t think just
because you&#39;re over 30 that you can&#39;t accomplish this..because you can. The mind
is actually the most important part in this process as it controls everything you
do from exercising and eating exactly how you need to.</p>
<p>My whole focus in working with women is re-conditioning their mind to get the
body they want. For example, I could give you the best six pack abs diet and exercise
program but if you don&#39;t have the right &quot;brain software&quot;, then you will fail to
get the results you want so keep this in mind when you are setting your fitness
goals.</p>
<p>Heather Picken, ISSA/P.C.P.T is a Women&#39;s Over 30 Metabolic Specialist &amp; Motivational
Coach. She helps women over 30 all over the world achieve the body and health they
desire and is the creator of a breakthrough system that is changing the way women
create the body they want, easily (<a target="_new" rel="nofollow" href="http://www.mybodyisfitnow.com">http://www.mybodyisfitnow.com</a>).
She is also the author of Fat-Burning Recipes For Women On the Go. Get your FREE
Copy of Blast Cellulite Now by going to
<a target="_new" rel="nofollow" href="http://www.feelinglikeamillion.com">http://www.feelinglikeamillion.com</a>
and you can subscribe to her weekly podcast show Feeling Like A Million, where she
shares her top fat-burning secrets, exclusively for women 30+.</p>



 

So You Want the Toned Abs Like Usher

                

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

 

It’s safe to say perhaps no muscle group shows off fitness and results of exercising like a set of defined abs. It may be cold now, but come summertime; everyone loves to bear their mid-sections for the world to see the fruits of their labor at doing crunches, the ab-wheel or whatever ab-exercises they have been doing for months.

However, achieving such chiseled abs does come from dedicated work and sacrifice as attaining a ‘6-pack’ is perhaps one of the most difficult things to do.

The top reasons people become frustrated from working on the abs may be due to any of the following reasons.

-Working only part of the abdominal section

-Poor breathing and improper form

-Lack of aerobics

-Poor dieting

But don’t despair, fabulous abs are within your reach. All it takes is desire and the right kind of hard work, which includes:

* exercising all areas of your abs,

* breathing through the exercise while executing it properly,

* adding aerobics to your workout program,

* and implementing a properly balanced diet program.

Let's go over a personal routine of workouts for toned abs that I implement.

1. 20-Unlimited reps (I do a personal 70+ reps in one shot in the mornings) of the Ab-wheel roll out from the knees.

Using the ab roller, start on the floor on all your hands and knees. Hold the ab roller in your hands while in this position. Slowly roll the ab roller foreward, stretching your body into a straight position. Go down as far as you can without touching the floor with your body. Pause for 2-3 seconds and pull yourself back to the starting position. Repeat for the desired number of reps. Go slow and do not touch the ground!

2. 30 Crunches.

3. Bent-Knee Hip Raise

4. Good ol’ burpees

4. Aerobic Exercise for 20-30 Minutes. (Best choice for me is jogging)

Now, some other exercises do come in as being very handy as upper body builders and toners, and although they are targeted for the arms, back and other regions by most people that do them, they do come in as extremely handy for toning the abs as a side-benefit.

They include:

1. The gorilla chin/up

2. Pull Ups

3. Hindu Push Ups

4. Regular Push Ups.

Now, as I told a female friend who said she needed to lose some weight while patting her belly, suffice it to say that not only for the sake of the efficiency of exercises for good looking abdominal muscles, BUT for overall health, a balanced and healthy diet is of a great necessity and is one of the suggestions for ab workouts that cannot be overlooked.

So there you have it, some tips to get your own 6-pack….with the added benefits of a toned and strengthened upper body and-improved health.

in Friendship,

Aje

Foras Aje is an independent researcher and co-founder of BodyHealthSoul LLC. Stop by His Abdominal Exercises Blog today for more information on on tips on abdominal exercises

What Are The Best Abs Workouts To Get That Sexy 6-Pack?

                

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

 

These days most people start exercise programs to strengthen and tone up their abdominals. These muscles are very important for mobility and by strengthening them, you will also be able to improve posture and prevent back ailments. In fact, many people who visit the doctor with lower back problems are given abdominal exercises to help relieve the stress on the vertebrae on the spinal nerves. Bicycle Maneuver. Lie flat and press your lower back to the floor. With hands beside head, bring your knees to 45-degree angle & begin a pedal motion by touching opposite elbow to opposite knee, alternating each side.

2. Captain's Chair. Stand on chair and grip handholds to stabilize your upper body. Press your back against the pad and slowly lift knees towards your chest. Don't arch the back! Click here for picture.

3. Exercise Ball. Lie face-up on ball and either cross hands over chest or place them behind your head. Contract your abs and lift your torso slightly off the ball, pulling the bottom of your ribcage down toward your hips. For beginners, place the ball under the upper part of the back. For advanced, the ball should be under lower-mid back.

The most well known abdominal exercise is the sit up popularly know as the crunch. There are variations of this ab exercise such as the Twisting Sit up and the Roman Chair Sit up. Each exercise variation is aimed at strengthening and toning your different sections of your abdominal region such as the upper abs, lower abs and the obliques (love handles). Although most people don't realize it, exercising other parts of the body, such as doing leg raises also helps to strengthen the abdominal muscles. There are also many types of abdominal exercise equipment on the market to help you lose inches and tone your midsection.

You can go to a gym to do exercises, but much of the exercise equipment intended to help you strengthen your abdominal muscles is relatively inexpensive and you can use it at home. The pulley is one such piece of exercise equipment that is easy to use. All you have to do is attach it to a doorknob and pull each side in turn, this working your abs. Another piece of exercise equipment is the exercise ball. To use this ball, you sit on the ball with your feet flat on the floor. Then you slowly slide until the ball is under your back and your body is parallel to the floor. Tighten the abdomen muscles and hold for the count of ten and then release. You can repeat this exercise 5 - 10 times when you first start. When these exercises seem too easy you should add different advanced exercises to take your ab workouts to the next level.

As with all abdominal exercises, you should start slowly and if you are using equipment make sure that it is safe and well maintained.

Check out http://www.1-stop-fitness.com/ for articles on ab machines review and used stairmasters

Tighten Up Your Abs & Lose Your Love Handles

                

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

 

The number one way to lose your love handles and get great looking abs is through making changes to your diet. Yes, it really comes down to what you put in your mouth and the main focus should be eating clean nutritious food while eliminating all the empty calories from your nutrition plan. Along with a clean diet, you will also need to implement a cardio training routine into your overall program. I recommend a high intensity cardio routine because it burns major calories and only takes 20 minutes per workout! Remember, everyone already has a 6-pack of washboard abs. Its just usually hiding under a layer of body fat that's ruining having a sculpted midsection!

In terms of diet, I would recommend focusing on lean protein sources (chicken breast, turkey breast, egg whites) and lean fibrous carbs (broccoli, mushrooms, squash, zucchini). A quick daily menu could consist of:

8am:
1 chicken breast (8 ounce), 1 cup of steamed brown rice, 1 small salad with balsamic vinaigrette dressing.

11am:
turkey sandwich with whole wheat bread (8 ounces of lean turkey breast, lettuce, tomato, mustard) (NO cheese or mayo).

2pm:
8 ounces of top round steak, 1 cup of broccoli, 1 cup of non-fat cottage cheese

5pm:
egg white omelet (8 egg whites, mushrooms), 2 pieces of whole wheat toast (NO butter)

8pm:
8 ounces of fish (salmon, catfish, trout, halibut, etc.), 2 cups steamed zucchini, 1 small salad with balsamic vinaigrette dressing

In terms of a specific movement, here is my favorite exercise for the love handles:

http://www.shapefit.com/abs-exercises-air-bike.html

Allow your abs to recover for at least 24 hours before working them again and stick with around 5 sets of 25-40 reps per set.

Kris created ShapeFit.com to provide quality health and fitness information to people from all over the world. He has an extensive background in strength training, nutrition and wellness planning. ShapeFit.com currently provides over 2,000 pages of free health and fitness content to over 300,000 visitors every month. ShapeFit.com provides numerous diet and exercise articles on building lean muscle, burning body fat, increasing energy levels and living a healthy lifestyle. Some of the fitness tools include weight loss diets, muscle building workouts, and weight loss advice

Learn the Truth About Weight Loss and Getting Great Abs

                

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

 

Debunking The Ab Myth

Ab training has been done to death but it's time to take another look. Why? Because people are still training their abs wrong so all that ab training information must not be doing the job.

1 - No Spot Reducing - Endless crunches will not melt away the fat from your midsection. It just doesn't work that way. And despite the "burn" of high rep ab exercises, you barely burn any calories while doing those endless crunches.

Your fat burning time is best spent elsewhere on more effective training. You also don't work the ab muscle intensely enough to develop it.

So endless high rep crunches fail on both counts - poor muscle building and poor fat burning. Two thumbs down as the cliche goes.

2 - The Abs are a Muscle and should be trained as such. You don't need high reps and lots of sets to work your abs. This just leads to overtraining.

Now, abs are a more endurance oriented muscle so slightly higher reps may be more effective. However, you should keep the reps at 20 or lower and work on increasing the resistance.

Yes, you should be increasing the weights on ab exercises, just like your other exercises. The stronger your abs, the better they will look when the fat is stripped away.

Ever see a really thin guy with a flat stomach but no abs? The abs haven't been trained and aren't developed enough to stand out even when the fat is stripped away.

3 - Don't train the abs - What the heck do I mean by this? Well, your abs get a lot of indirect work from other exercises so you really won't need more than a couple of hard sets of weighted crunches to work your abs.

Your abs are a factor in exercises such as squats, deadlifts, seated or standing presses, dumbbell pullovers, pulldowns, etc. Don't believe me?

Next time you work out, do a few hard sets of standing stiff armed pulldowns on the lat machine and tell me your abs aren't sore the next day. I did them yesterday and my abs are more sore than my back today.

If you want to develop a flat stomach with your abs visible, you need to treat your abs like a muscle and train that way. And you need to strip away the fat with a proper training and nutrition program designed around total fat loss, not trying to spot reduce through endless crunches.

Is there anything out there in the fitness world suffering from more misinformation that how to get abs?

The number of ab machines constantly coming to market is mind boggling. Especially considering that they aren't needed and won't give you the results that you want.

Let's set the record straight on ab training right now and give you the real information you need so you can say no to the next infomercial ab machine and yes to actual abs.

1 - Training your abs consistently will eventually give you the flat stomach or six-pack that you want.

No. It's not gonna happen if your abs are covered by a layer of body fat and doing endless sets of ab exercises is not the way to rid yourself of that excess body fat.

2 - Train your abs everyday for best results.

Again, no. Your abs are a muscle, just like your chest, lats, arms and so on. You should train your abs just like these other muscles, with progressive resistance and high intensity - then allow them to rest and recover. Never train your abs more than 3 days a week.

3 - You need to do hundreds or reps and feel the burn to get great abs.

Yep, again the answer is no. The abs a muscle just like I mentioned above. To get six pack abs you need to strip off the fat, but you also need to build the abs to get them to really pop out.

If the muscle isn't developed, you'll just have a flat stomach but no abs. The name of the game is progressive resistance for sets of 8 - 20 reps, just like your other muscles.

4 - Train the abs with lots of sets and high reps to burn off stomach fat.

You guessed it. This is also false. Spot reduction just isn't going to happen as much as we'd all like it to. You can't burn fat on your stomach by doing endless crunches.

You need to put together a proper weight lifting program, nutrition plan, and cardio in order to rid your stomach of that stubborn layer of fat and bring yout your abs.

Gregg Gillies

Gregg Gillies is a speaker, consultant, fat loss expert, trainer and author. He teaches fitness via his articles, books and courses at his web site http://www.buildleanmuscle.com . He is the author of two books: Complete information on his books, along with lots of free articles are available at his site. And while there, don't forget to sign up for his free newsletter, "Fit Physique".