Is Your Body Really Suited For 6 Pack Abs?

                

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

 

The media often decides what "sexy" should look like. This means a chiseled look and 6 pack abs. Getting 6 pack abs is not reasonable for everyone for a variety of reasons. However, that does not mean that a person should not have a body to be proud of. The trick is to see what's within the physical capabilities of each individual and using them advantageously to meet personal goals. Sheryl Crow says it best. "It's not getting what you want. It's wanting what you've got."

There are many reasons why many people can't have a 6 pack. The most important is body type. There are four major body types.

The first is the long and skinny type. These people are often slender and are built more for agility than strength. They do not gain weight easily, and many of them do not have frames to support gigantic muscle mass.

The second is the round type. These people tend to be a little thick. That does not mean that weight loss and gaining muscle is impossible. It just means that the individual is more likely to be stocky.

Then there's the slender type. Like the thick type, these people can gain some muscle; it's not reasonable for these people to expect to be thick, skinny, or muscular. Many people fit into this category.

Finally, there are those that are the muscular type. For these people, gaining muscle is easiest no matter if they're a bit thick or slender.

The trick is to figure out what body type the individual is by finding out how the individual responds to diet and exercise. Another way is to look at the family genetics. Either way, there's absolutely nothing to be ashamed of. Knowing this information can help someone to create a program that will prove successful.

The first step to finding a successful program that will yield results is to find a program that suits a particular body type. Fortunately, that is not too difficult. Many programs support all fitness levels and body types. The second step is to create a regiment that includes proper diet and exercise. Finding the proper diet also depends on one's body. Some people are sensitive to the affects of carbohydrates while others are more affected by excess calories or protein. Most people do perfectly well by balancing all food groups and controlling calorie intake.

An exercise program that works for most people will include strength training and cardiovascular exercise. The cardiovascular exercise helps to burn fat and calories while strength training strengthens, tones, and defines muscle structure. Workouts specific to the abs should include a variety of exercises that work all muscle groups in that area. If done properly, a program such as this should provide a sleek and sexy build supported by nature.

Here is a serious question to consider when thinking about getting 6 pack abs. Is it better to try to mold oneself to a standard, or is it better to find a program that works with the body? Sexiness does not have to be dictated by anyone else but the person wanting success. Sexiness is a matter of confidence. Confidence is bred through success. Success is made by devising a fitness solution that works with what nature provided.

Want to get 6 Pack Abs but don't know where to start? Visit http://How-To-Get-6-Pack Abs.com for insider tips and secrets.

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

Build A Six Pack - Proven Ways To The Abs You Want

                

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

 

Are you watching home TV advertisements? If you noticed that everything can be done in easy and fastest way just to have something. Just like building your six pack abs, this can be done with some kind of a drink? Do you think there is a shortcut to build your six pack abs? Remember, nothing is better than a plain machine when building a six pack abs.

Nowadays, because of the rapid growing of technology, liquids, tablets, medicines ban be used in building a six pack abs. However, expert says that these shortcut processes (liquids, tablets, medicines) are not an effective method in building your abs. Still, the effective ways is through constant exercises and go to the gym and pull up weights.

In building your six pack abs, you have to target three places. That would be your sides, the upper abdominals and the lower abdominals. To build and strengthen your sides, you can do twists or simply sit on a chair with your body straight up. You can also use a broomstick and place it across your shoulders and the left to right twist.

To build and strengthen your upper abdominals, the best approach would be is sit ups. Sit ups is to move into a sitting position from a lying position. To do this, you must lie down on the floor with your knees are bent at a ninety degrees and then sits up without moving your knees.

Lastly, to work with your lower abdominals, you have to simply look for something that would raise your feet and legs in the air while lying on the floor.

It feels good to have a very strong body in which you can do all things that you want. Especially the things you enjoy. Therefore, always be active and go constant exercise and you too can build a six pack.

Ok, so there is no magic secret to building abs but for if you are after proven ways to get results in the shortest possible time check out Build A Six Pack. This is great as it offers other free bonuses that will get you in total shape.

Why Crunches Won't Give You Flat Abs

                

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

 

Flat abs are in. It’s almost essential if you are going to wear 70% of the clothes in the store. Halter tops, baby tops, and oh yeah bikini season make having flat abdominal number #1 on most women’s list of how she wants her body. Unfortunately, having flat abdominals are not as easy for the majority of the world’s population. And the rest do sit-ups and crunches until they are blue in the face just to find that flat abs are still thousands of crunches away.

The truth is we all have flat abs. Most of us just can’t see them because of the layer of fat over them. No matter how many crunches you do or how strong your abs are they won’t be flat until your remove the layer of fat on top of them. That means a full fitness regimen including weight training, cardio and nutrition, nutrition, …oh and did I mention nutrition. Eating “clean” is the term I like to call it. A whole food diet that is void of as many pre-made foods, preservative filled junk, and sodium and sugar infested boxes as your dedication will allow you. That means you may have to make time to cook. Yes that means you may have to visit restaurants less often. And yes, that means you will have to change some lifestyle choices for healthier ones that get you closer to your goals. If your answer to the above is a loud “I don’t have time”, “I can’t” or “I’m not able to” Then you should follow it up with the words “have flat abs”. This what it sound like.
“I don’t have time to…have flat abs”
“I can’t …have flat abs”
“I not able to ... have flat abs”.
And all that is interpreted as “I choose not to have flat abs”
Anyone can achieve their ideal body (within genetic capacity) if they dedicate themselves. So if you are ready to ditch your flab tire then follow the five rules of eating clean to clean out the extra fat, reduce your waist size.

1. Eliminate all white poisons and everything that contains them.( i.e. white rice, white flour, white sugar)
2. Eat every 2 to 4 hours (3 meals and 2 snacks)
 

3. Drink ½ your body weight in ounces of water each day
 

4. No grain carbohydrates after 6pm
 

5. Stopping eating 3 hours before bed time
 

6. Do cardio on an empty stomach first thing in the morning
 

7. Weight Train 2-4 times a week
 

Mubarakah Ibrahim is an AFAA certified personal trainer and owner of BALANCE fitness, a personal training service for women in CT that offers in-home personal training, on-line personal training, outdoor boot camps, and hiking clubs for women. She also lectures, promotes and conducts workshops on health and fitness through out the northeast. She can be contacted by visiting her website http://www.balanceCT.com or e-mailed at balanceCT@hotmail.com © BALANCE fitness. Article may be reprinted without permission only in it’s entirety including author bio and contact information.

7 Seconds To A Flat Stomach - The Truth Behind Toning Your Abs

                

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

 

“Crunches. He’s going to tell me to do lots of stomach crunches isn’t he? Man if I hurt my neck doing another pointless crunch I swear I’m gonna….” That is what many people think when they first hear someone telling them the secret to flat toned abs. And I’m right there with you. Crunches are boring, unproductive and shockingly ineffective compared to the two techniques I’ll reveal later in this article.

The truth is the most effective abs exercises are performed Standing Up. But no gym instructor or personal trainer will tell you that and the reason is, most don’t know. Pilates and stability ball instructors are perhaps closer to the secret of the six pack than anyone else. In both, you are taught basic pelvis and abdominal tension, but they never get further than that. They never get to the good stuff.

The secret to a well toned waist, a firm trim tummy, and strong sexy six pack – is all contained in 1 word - Isometrics. Isometrics, defined as the contraction of a muscle without moving the joint, is the scientifically proven fastest way to build strength and muscle.

Before I explain step by step how to perform an isometric contraction for the waist I wasn’t to explain a little bit about the actual muscles you will be working. One you will be familiar with, and it’s the less important of the two. The other, well it’s crucial for developing a flat stomach.

In the following exercises we will be working the Rectus abdominus and the Transverse abdominus. The Rectus is commonly called the six pack. It’s a sheet of muscle running from the base of the rib cage (sternum) the pelvis. It gets the six pack look from the tendons running across it. Here’s the thing though – the rectus naturally curves outwards when developed – meaning you get a muscle belly!

So how do you keep it in tight and flat and develop the coveted washboard look? That is where my friend the transverse abdominus comes in. He connects the rectus to the lower back and effectively pulls the abs inwards, towards the spine. The problem is very few people even realise they have one, and those that do don’t know how to train it.

Well here’s how….

The 7 Second Stomach Flattener

1. Stand or sit tall and straight. 2. Breathe in and as you do so pull in your stomach. 3. Keep this tense and held in place 4. Contact the abs as hard as you can, you rib cage will dip down slightly and your pelvis may rotate upwards 5. Breathe out making an “sssss” – this will cause inter-abdominal contraction 6. Continue this for 7 seconds. 7. Once finished keep the stomach in tight and repeat ten times. 8. Do NOT relax the stomach until completely finished all 10 reps.

The All Natural Tummy Tucker *Do this ONLY on an Empty Stomach*

1. Stand up straight with your feet wider then shoulder width. 2. Exhale all the air form your lungs 3. As you do so bend over as though trying to touch your toes 4. Once you are as low as you can bend and have breathed out all the air you can, pull in your stomach as much as you can 5. Hold this tension and slowly stand up 6. You want to keep you stomach in as tight as you can 7. Tense your stomach keeping it in tight. 8. Hold for ten seconds. 9. Slowly relax and capture your breathe 10. Repeat 10 times.

That’s it. You just need those two exercises and they can be performed virtually anywhere. You can practice in the shower, in the car, in the office, anywhere.

Now I will mention one thing – you won’t see visible results if you have a high body fat %. You will of course feel the results and quickly too. Your stomach will naturally begin to pull inwards, and become firmer. But guys you need your body fat % close to 8% and gals you need it about 12% to really see chiselled definition.

The best way to do this is enjoy a nice walk, first thing the morning before breakfast. Refreshing, invigorating and slimming, and combined with these two exercises which will improve digestion and fat burning you’ll be trim and slim in no time.

I'm Paul J.O'Brien, the owner and chief instructor of http://www.isometric-training.com/Article2, The ONLY Online Resource dedicated to Isometrics ' The scientifically proven method for developing rock hard muscle, serious strength and rapid weight loss. Check out http://www.isometric-training.com/Article2 NOW for your FREE fully animated exercise guides and e-book! Don't forget to log your success story to be in with a chance to win 2 weeks FREE Online Isometric Training!

The Abs... More Important Than You Think

                

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

 

What comes to your mind when I say the word “abs”? Do you think of the infomercials advertising “6 second abs” or the latest Sports Illustrated Swimsuit issue? Most people focus on training their abs to look thinner or sexier. But, do you realize the importance of your abs in everyday activities? Most yoga instructors do. And that’s why one of the focuses of yoga is to build your core abdominal strength.

Important for posture

Your abs attach to your spine and pelvis, helping balance your back in good posture. Often times, when your back is not supported in the correct posture by your abdominals and back muscles, back pain occurs. Did you know that back pain accounts for approximately 50 billion dollars in health care costs each year. This is not something to be taken lightly -- so remember -- one of the best ways to prevent back pain is to strengthen your abs.

It often takes a conscious effort to sit in good posture. But, even if you get into a good sitting posture, you will need the abdominal and back endurance to maintain it! How are you sitting at your computer right now? I would bet most of you are sitting in a slumped posture….some more than others. To sit in good posture, you should have a slight inward curve in your back with your ears directly over your shoulders.

One way to strengthen your abs while working on your computer is to use an exercise ball as your chair. Yes, you heard me right! In fact, I am sitting on my exercise ball as I write this article.

Important for balance

Without abdominal strength, you will have difficulty sitting, standing and walking. Your center of gravity is located at your sacrum or roughly just below your belly button. Therefore, your abs play an important part in keeping you balanced at your center of gravity.

Think about someone who is a quadriplegic or paralyzed from the neck down. They are not able to sit by themselves because their back and abdominal muscles are paralyzed. In other words, they are no longer able to balance themselves. In contrast, a paraplegic, someone paralyzed from the waist down, is able to balance and sit by themselves because only their legs are paralyzed leaving their abdominal and back muscles intact. This proves that our abdominals are important for our balance.

If you are now sitting on your exercise ball, you can practice some balance exercises and strengthen your abs simply by rolling your hips forward, backward and side to side. Make sure to pull your stomach inward during these motions.

Exercise your abs

Now that you know the importance of your abs, you need to integrate abdominal strengthening into your regular strength training. Abs should be trained like any other muscle – 8 to 12 repetitions, 3 times per week.

I have several suggestions for where you can start.

1. The Two Best Abs Exercises: http://www.abs-exercise-advice.com/best-ab-exercises.html
2. Lower Abdominal Exercises: http://www.abs-exercise-advice.com/lower-abdominal-exercises.html
3. Abdominal Ball Exercises: http://www.abs-exercise-advice.com/abdominal-ball-exercises.html

Written by Shelley Hitz, Licensed Physical Therapist and Certified NASM Personal Trainer.
Sign up for her free Exercise Advice journal at http://www.abs-exercise-advice.com/journal.html or read more of her articles at http://www.abs-exercise-advice.com. Get your free unbelievable abs ball workout here!

Remember the abs! They are more important that you think!