Abs of Steel - 2 Awesome Tips for a Rock Solid Core

                

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

 

Nowadays everyone wants abs of steel.

Having abs of steel shows that you are the pinnacle of being hot and sexy.

The problem is, the vast majority of people have no idea how to get abs of steel. They try to do it by doing hundreds of crunches and crash dieting. Unfortunately, this common approach to getting abs of steel is not very effective and may even end up sabotaging your efforts!

Whether you are an advanced bodybuilder or haven't exercised in years, the follow guidelines always have and always will be at the forefront of losing body fat and getting the abs of steel that the opposite sex loves.

Top 3 Tips to get Abs of Steel

1. Nutrition is King

That's right. In order to get abs of steel, you absolutely must follow the right nutrition guidelines.

These techniques are actually very simple and straightforward. The problem is that most people are on information overload to the point that they are just downright confused about what works.

If you want to get abs of steel, you need to have a certain type of diet. I am not an RD so I will not try to tell you what is best for your individual body, but I can tell you the basics that all the rest will stem from.

Here we go.

Create a defecit in the number of calories you consume.

This is very a very specific tactic that you must use. If you want to lose body fat, you need to take in less calories. This is an aspect of getting abs of steel that will help you really carve out the midsection.

But taking in less overall calories is not enough. You need to take in less overall calories while eating right foods at the right time. That is so important it needs to be repeated:

You need to take in less overall calories while eating right foods at the right time.

By eating the right foods, you are going to store less calories as body fat and start to see those abs of steel take shape. By cutting down on high glycemic "bad carbs", your blood sugar will stay more regulated. When you eat a big meal of bad carbs, your blood sugar spikes very high. Then, your body releases more insulin to store the excess blood sugar as body fat.

You want to avoid the bad carbs and instead consume more high quality protein (chicken, tuna, turkey, etc.), more complex carbs (wheat bread, whole wheat pasta, brown rice), and consume more healthy fats (usually omega 3 fatty acids found in fish).

This is the staple of having the proper nutrition to get abs of steel!

2. Lose body fat by total body strength training.

When most people try to get abs of steel they try do just do tons of crunches.

The truth is that in order to get abs of steel, you need to lower your body fat percentage. Nutrition is one half, and exercise is the other half.

To lose body fat and get abs of steel through exercise, you want to increase your active and resting metabolism. You can do this by adding muscle mass and high intensity cardio.

The best way to add muscle mass to burn fat is by doing total body strength training workouts 2-3 times per week in a circuit training format. This format will help you get abs of steel because you will work more overall muscle, which will increase your metabolism.

High intensity cardio has the same effect. If you try doing 2 minutes slow and 1 minute fast on a cardio machine, you are doing what is called interval training. This is excellent for burning calories, raising your metabolism, and for losing fat to get those abs of steel!

So as you can see the best combination of getting abs of steel comes from having the right nutrition and exercise program, not by crash dieting and doing lots of crunches.

Check out the link below for more great information on how to get abs of steel.

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For a FREE 47 page ebook titled How to Fire Up Your Metabolism and Lose Fat Permanently, go to Abs of Steel and learn some killer fat loss tips.

Tom is also the author of http://www.ScamFreeFatLossProducts.com, where he offers independent reviews of high quality fat loss products.

Tom Gifford is a Certified Personal Trainer (CPT) through the American Council on Exercise and also holds a bachelor's degree in Kinesiology (Exercise Science). Tom specializes in effective fat loss training for people who have tried all the fad diets and exercise gimmicks

Should You Train Your Abs Before Or After Your Workout?

                

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

 

Here's some thoughts on the timing of your abdominal training.

1 - Do them first as most people skip abs and calves. Some trainers will prescribe the ab work and calf work first as they are commonly neglected body parts.

2 - There's no problem with working abs first as long as you still have enough core strength to safely finish your workout.

3 - "Work the weakest body part first", as long as it doesn't adversely effect other body parts you might work that day. If your abs are lacking, then you'd certainly want to focus on them and work them first while your energy and focus is highest.

4 - Depending on your goals, you can work them first or last. If your focus is abs then train them first. Weaknesses should be trained early on in the session when you are fresh.

5 - Timing doesn't matter. Consistency is the key. Doing them is more important then when you do them.

5- Do them last after your larger muscle groups as sacrificing core strength at the beginning of the workout can compromise safety and strength.

So what is correct?

A study done in the January 2007 issue of Muscle and Fitness found that a group who performed a 6 rep max squat set did significantly less weight if they trained abs before doing the squats.

It was obvious that if you train your abs first, you won't have the core strength necessary to do certain leg exercises that require a fair amount of core strength.

If your abs and core are fatigued from previous exercises, it can cause weakness on subsequent exercises and increase the risk of lower back injury.

If you are short on time, you can superset them with other smaller muscle groups like forearms and calves. But never sacrifice core strength and safety simply to get your ab training out of the way early even if it's your weakest body part.

Those concerned with their abs or if your abs are a weakness, you can do additional work on non-weight training days (some people do them after cardio to keep them separate from weight training sessions).

Something to ponder:

Why would you fatigue your triceps before doing chest work?

You wouldn't.

Why would you fatigue your abs before doing any muscles that require your core as a primary stabilize?

You shouldn't.

While I agree the level of core work depends on the abilities of the individual there's still NO physiological reason yet that clearly describes a situation in which case doing core work BEFORE your workout is beneficial other than a time saver, your fresh or "do it first so you don't forget it".

According to David Grisaffi who is a Sports Conditioning Coach and holds multiple certifications including three from the prestigious CHEK Institute. Plus he is also the author of the popular selling e book, "Firm and Flatten Your Abs,"

On Page 32 of Firm and Flatten Your Abs David says:

"On the days when you are doing weight training exercises for your other body parts (legs, arms, back, chest, shoulders), always do your abs and core routine after the rest of your weight training so that you're not training the rest of your body with a fatigued core and stabilizers."

The bottom line is: Ab training and any core work comes AFTER larger muscle groups.

Marc David is a bodybuilder and author of the, Beginner's Guide to Fitness and Bodybuilding. You can learn how to get six pack abs: To get Marc's free e-zine on fitness including abdominal training visit JustAskMarc.com

Best Lower Ab Workout - How to Blast the Lower Abs

                

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

 

Finding the best lower ab workout is not always an easy thing to do. It can be frustrating to keep trying to work the lower abs if you feel like you are not doing it right.

In this article, you will learn what it takes to have the best lower ab workout around.

Before we get into 3 exercises, it is important that you understand some basics about training the lower abs.

The first thing that you should understand is that just working the lower abs will not result in losing fat in that area. In order to lose fat in that area, you need to lose fat all over your body. This is how basic fat loss works. If you have a lot of fat to lose, then the best lower ab workout in the world won't do the trick all by itself. The same goes for someone who just has to lose the last few pounds.

The good news is that doing a great lower ab workout safely and effectively will help to strengthen your core, as well as tone those muscles up for when you are in the single digits with body fat percentage =)

Losing fat all over your body requires that you do the right combination of strength training (don't worry you will not get big and bulky), a special type of cardio called interval training, and most important, have a great diet.

Once you have those things under control, your fat loss efforts will be guaranteed.

But you came to this page looking for the best lower ab workout around, so here are a few exercises you can try right now.

Remember that training your abs is different than training other muscles. If you were working your biceps, you might try doing 3 sets of 10 reps for a few different exercises. For your lower abs, you will want to do a special sequence of exercises with little rest in between. This is called abdominal circuit training.

Here are some of the best lower ab exercises to try:

1. Alternating Supine Leg Walks

Start off by laying on your back with your hands under your buttocks. Lift your legs so they are vertical. Contract your abs so your midsection is tense.

Then, lower 1 leg so your foot is a few inches from the ground. Hold there for about 1 second, then return that leg to the starting position. Alternate which leg you lower.

Try a reps and really try to feel the lower abs working.

2. Supine Reverse Crunches

Start off by laying on your back with your hands under your buttocks. Lift your legs so they are vertical, then bend your knees at a 90 degree angle. Contract your abs so your midsection is tense.

Keeping your knees bent at the same angle, slowly lower them until the back of your feet are a few inches above the ground. Then, bring your knees up towards your chest and really squeeze your abs while doing this.

Repeat.

3. Leg Lifts

Start off by laying on your back with your hands under your buttocks. Lift your legs so they are vertical.

Contract your midsection by engaging the upper abs.

Then, lower both legs so that the back of your feet are right above the ground. After holding that position for a few second, return your legs to the vertical position.

Repeat.

All three of those exercises are part of getting the best lower ab workout possible. If you have any lower back problems at all, you should not hesitate to see a doctor for exercise advice. Now you know the basic components of having one of the best lower ab workouts. Remember your safety comes first!

Good luck, and remember to keep learning and stay persistent =)

Tom Gifford is a Certified Personal Trainer by the American Council on Exercise. His website at http://www.TheFatLossZone.com offers a free 47 page ebook titled "How to Fire Up Your Metabolism and Lose Body Fat Permanently". Tom's free newsletter from The Fat Loss Zone is jam packed with tips and techniques guaranteed to get you on the fast track to having a slim and sexy physique.

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Getting Your 6 Pack Abs

                

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Developing a nice set of 6 pack abs often seems to be you that ultimate goal
some men hope to attain. Many men that work on their appearance have this as one
of their goals of having that ultimate body. Many of those eventually find out that
getting nicely ripped abs won't be the easiest thing they do in their lifetime.
Some of them have a hard time doing it and others simply do not know how to do it.

You develop your 6 pack abdomen from muscles in the stomach which unfortunately
is the very same place where most people are genetically predestined to carry some
of their fat. Those fat layers cover the muscles.

In order to see those muscles, you have to remove or lessen those layers of fat.
So this goal can only be reached through a combination of intertwined efforts which
will not be obtained overnight.

Probably the most important part of creating a 6 pack stomach will be nutrition.
A well built set of abs will easily be hidden under those fat layers. Even a small
amount of fat will definitely hide ripped abs. Therefore, it is essential that the
person seeking them gets lean as possible in that area. In order to do this, you
will have to eat a diet that is low in fat and also high in protein.

Your total body fat ratio will have to be reduced to around 10% or less in order
to actually see that washboard stomach. Eat mini meals 6 times a day rather than
eating traditionally in a 3 meal format because this will help your metabolism increase.
When you have your body consuming good nutritional foods continually many times
a day in smaller portions then you will have to move on to exercising.

Also remember to drink lots of water. This helps to keep your body functioning
in a healthy way as well as assists to help rid your body of the fat.

The second part of the equation of reaching your goal of nicely cut abs will
be exercising. It is important that both aerobic exercises and targeted training
exercises be implemented. You will be able to burn fat through your aerobic exercises
along with the targeted ones, but the aerobic activity will be the strongest catalyst
to reducing fat in the body.

The targeted training exercises should include the whole body but also a wide
range of abdominal exercises. These exercises in combination with your diet have
to make your body use that body fat as energy.

Therefore, in order for this to happen, the energy that you eat in food and drink
has to be less than the energy you use in your daily life and exercise. This makes
the body seek some of the energy needs from fat.

A great added benefit of reaching that goal will be increasing your health well-being
also. Even in the initial stages of your program you will begin to see a difference
in the way you feel. The abdominal muscles being located in your body's core area
continually provide support and strength for your organs along with daily activities
of simple sitting, walking, and bending.

The primary key of developing that rippled set of abs is in the process of gradually
lowering your body fat ratio and building those muscles in the abdomen. With a motivated
consistent hard-hitting program of strict diet, aerobic activity and targeted abs
exercising every other day you should be continuing on a gradual path towards reaching
your goal. In less than a year with consistent effort, your path to 6 pack abs enlightenment
will gradually reach well earned success.

Go to http://www.6packabs.info/
to get your free ebooks “Fitness While Traveling” and “So You Want to be a Fitness
Model”? Getting a 6 pack won’t be the easiest thing to do so you need to know what
you're doing. This program will definitely be your tool to
get your 6 pack abs started
today. Get your ripped abs expert insight from a professional that knows the tricks
of the trade. Here is to your health, Rocky Simpson.

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 That Grab Attention

                

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

 

Everyone has seen the commercials on television promoting ab machines, the abs blaster, and many people have bought them… because I see them at garage sales every year. I know that they work, but consistency is very important and most people don’t follow through. Also, if you are not doing cardio exercises than you will never have six pack abs. If your stomach also has a lot of fat on top, or a six pack with a cooler full of ice, no one will ever be able to see your abs.

If you put these two ingredients together: Cardio exercise (fat burning exercises), and the consistency of ab exercises you will achieve great health and wellness, as well as being able to admire your six pack abs. I want to teach you a great ab exercise that you can do sitting on a chair, and the great part is that you do not need to buy any special equipment, and can be done easily while traveling.

This exercise can be done while sitting on a chair or on the floor. I prefer sitting on a chair. Sit on the chair with your legs out straight in front of you. Lean back slightly and support your body using your abdominal strength to lift your legs. Place your hands behind you on the chair, palms down.

Bend both your legs simultaneously and bring your knees as close to your chest as possible. Then return to the starting position by slowly straightening out your legs. Keeping the tension on the abdominal muscles, do not let your feet touch the floor during the exercise. Repeat, doing 3 stets of 15 repetitions

This is a great exercise to help build your core muscles, while also working the frontal abdominals, especially the lower half of the ab muscles. So remember to do this exercise three to four times a week for those fabulous abs that grab everyone’s attention.

Kimberly Jamieson www.healthypainfreeliving.com has achieved success in living and maintaining a healthy fit lifestyle and has helped thousands achieve this success by using her fitness, diet, lifestyle and motivation tips. She is committed to helping others achieve ultimate health and wellness.

Lose Your Belly Fat And Show Off Your Six Pack Abs

                

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

 

Have you noticed that most people will never fail to include abdominal muscle exercises in their routines and yet somehow or other, they can never own that coveted 6 pack abs?

Have you been religiously doing your abdominal muscle exercises? Is your abs showing to your satisfaction? No? Why? Do you know that your abdominal muscle is one of the easiest muscles to build but yet why is it that most people have difficulty in developing that 6 pack abs?

Here is the truth. Those of you who are working out your abs regularly do probably own that much sought after six pack. Yes, you do. The only trouble is that your belly fat is covering them. Your abs will not show up well if you have a body fat ratio of more than 12%. The more fat you burn off, the more defined your abs will be. You will own that rippling washboard abs when your body fat is 10% or less. So if you have fat on your belly, forget about abdominal exercises and burn off the fats first.

There is another reason why people put in so much effort to develop their abdominal muscle and yet their abs are not showing although they have low body fat. Again, there is a simple explanation. They are doing the wrong exercises and working out in bad form.

Let’s take for example the most common abs exercises, the sit up and the leg raisers. Everybody seem to be doing these two exercises not knowing that these exercises really don’t do much for their abs. Don’t believe me? Ok…try this. When you do your sit up or leg raisers, place your palms on your hip on the area connecting to your thigh and perform the exercises. Tell me what did you feel? Ahhh….you are getting it. Those muscles there are doing most of the work. Those are your hip flexor muscles. Since your hip flexors are doing most of the work, how can you develop your abs effectively?

So you say, from now on I will do crunches instead. Well, I have another surprise for you.

Most people perform their crunches wrongly too. Think about it. Why is the exercise called “crunch”? It is because you must squeeze your abs so are that you are crunching them. In order to squeeze your abs hard, you have to curl up like a prawn and breath out all the air in your lungs at the top position and then squeeeeeeeze the muscles so hard that you feel a burn. That will take a few seconds to crunch out all the air before you lower to the beginning position again. You can’t do this effectively if you just go up, down, up down, up down rhythmetically. So, if you have been doing hundreds of crunches everyday with minimal result, now you know why. In fact, it is almost impossible for the average guy to do tens of properly performed crunches and not to say hundreds of them. The same squeezing principle applies to other abs exercises.

Ok….now that you know why your abs are not showing up well, so get on with burning your fats and perform your workout in correct form. You will then see your 6 pack abdominal muscle in no time.

Chris Chew is a personal trainer of actors, pageant winners, models and other celebs.

He is the author of Burn Fat Build Muscles Fast! and runs a fitness school in Singapore Personal Trainers