Posts Tagged ‘Muscles’

The Secrets of How to Get 6 Pack Abs Most Body Builders Do in Just 3 Months

I recently have had an opportunity reading the forum and found a very common question regarding how to get 6 pack abs. Many people still wonder why getting 6 pack abs seems to be a hard way and really difficult to get it even if they try to control amount of food on every meal.

However, training abdominal muscle everyday or taking supplement in Fat-Burner group still gives them a dissatisfy result of getting 6 pack abs.

Firstly you must know the fact of what basic process we should be done to get 6 pack abs in order to do a correct training and get the best result quickly as possible.

Abdominal Muscle Size Building

This means an enlargement size of abdominal muscle in each pack. So you will have a bigger size of abs muscle pack. Though you have not reduced amount of excess fat on your abs, you still can see each pack of abdominal muscle.

This approach of size enlargement will help you increase groove depth in between each pack once you have already been in fat burning workout routine. Here are 7 proven tips to follow:

Intensively train your abdominal muscle by increasing cast iron weight instead of increasing number of times
Choose the exercise that particularly builds specific size areas; such as Incline Sit-Up with Weight, Dumbbell Seated Leg Raise, Machine Crunch, Cable Crunch, Dumbbell Side Bend.
Use low Reps or between 10 – 15 reps/set
To build abdominal muscle size, you need to add calorie in the same way of building other main muscles
Don’t worry with your waistline that increases. It will be gradually reduced during your Lose-Fat Program
Exercise on your abdominal muscle only 1-2 times each week
Assign program of abdominal muscle size enlargement at least 3 months (12 Weeks)

Abdominal Muscle Definition Building

This means burning fat on waistline area while training on small abdominal pack muscle. Here are 6 proven tips to follow:

Take 4 exercises on abdominal muscle based on 4 different areas of muscle: Top, Bottom, Left/Right and Bottom Back muscle
Training style should be a slow movement manner that emphasize to specific portion of muscle that exercise throughout
Use higher Reps or between 30 – 50 reps/set
Do aerobic exercise for at least 30 minutes per day
Do not train abdominal muscle everyday. It is suggested that you should train one day and take a rest on another day. Too much training will make your abs look flat in stead of resulting a distinct 6 pack abs
Reduce amount of food in each meal in order to make your stomach size down. This will result in a smaller waistline.

This article gives you the secret of how to get 6 pack abs in the same way most body builders do. If you seriously follow an effective instruction given in this article, you will soon get 6 pack abs by a matter of months with a very attractive look.

David Goff is an expert in bodybuilding. He is an author of health and fitness industry as well.

Do you want to learn more about how to lose fat and build muscle in the most effective way? ==> Check out the #1 BEST muscle building programs at Muscle Building Program Reviews

Click here to Download FREE 5-part Mini-Course and Sample Chapters at http://www.musclebuildup.com

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3 Strategies to Melt Away Belly Fat

You can melt away belly fat with three proven techniques for weight loss: cardio training, healthy eating and muscle building exercises. Belly fat is just like any fat that is stored on the body and it comes off in the same way. Hiding it is one option but we all know that that only works to a certain extent. When you have extra fat on your tummy, all you want is to know how to get rid of it.

Here are 3 strategies that will help you melt away belly fat:

1- Step Up the Fat Burning

One of the best ways to melt away belly fat is by stepping up your heart rate and stoking your body’s fat burning furnace. It is true that any kind of sustained exercise burns extra calories but when you exercise to increase your heart rate, you burn even more calories as your body taps into your fat stores even more quickly. This is accomplished with cardiovascular exercise.

It does not matter which type of exercise you do as long as you are sustaining your workout at a rapid rate. First, you need to determine your target heart rate range, and then you should work out at the top of that range. Anything above can be dangerous and anything below will not be as effective. Whether you choose to power walk, swim, dance or bike, you can burn extra calories and melt away belly fat in just a few weeks with regular exercise.

2- Eat Smart

Cardiovascular exercise will not do much if you are taking in more fat and calories than you are burning. It is equally important to follow a healthy diet plan to achieve the maximum benefits of exercise. Cut out all fats and sugars from your diet and increase lean protein and complex carbohydrates.

3- Build that Muscle

Strength training tones the muscles all over the body and can firm up your belly area, too. With strength training, the more muscle you build, the more fat you will burn.

If you really want to melt away belly fat, use all three of these methods and you will see fantastic results in just a few weeks!

 

Diet alone will not shed the fat from your stomach. The secret is combining a diet and exercise to blast away fat and sculpt your body.


If you are ready to blast away your belly fat and get into that size 6 dress then I challenge you to check out these two very effective programs that when combined provide a lethal fat burning system losing 2+ pounds every week! Click Here Now to Get Started

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The Best Abdominal Exercises (1 of 4)


Effective abdominal exercises that cut to the core: The Criss-Cross Crunch. … effective abdominal exercises that work good six pack abs the best for muscles

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Lower Stomach Exercises -Unleashing The Best Techniques Ever!

A very important and many a time neglected step in these stomach exercises is isolating specific muscles in the abdomen. One set of muscles that needs separation so that they can be worked out properly are the lower stomach’s muscles. There are many of these stomach exercises which will isolate and will work on these muscles. With any kind of exercise regime, be sure to get a professional’s advice before beginning and do warm up properly for avoiding injuries.

Crunch less Crunch
This exercise is comparatively simple but might be difficult too. Essentially, it includes trying to push the belly button towards the spinal. This might be tricky, as this thing involves using muscles that wouldn’t have been used by you for activating. For a start, either on your stomach, lie or kneel. You may want to try both these ways and see which would help you feel the particular exercise better. As much as possible, relax the body then do try to use the lower abdominals only to move the belly button towards the spine. Hold it for 10 seconds. If holding back for 10 seconds feels quite easy, then hold for a lengthier period. The aim is to get hold of the contraction till you either can’t feel it, or till you feel you’re other muscles work harder than your transverse abdomen. When you feel like this, let out the contraction.

Alternating Touch of Toes
You should lie on a very flat floor for this kind of a stomach workout. Floor might work the best, using a towel or mat to cushion the spinal chord. Lie over the floor and put the feet up, in air. Extend the right arm and use the lower abdominals for lifting your shoulders from the floor. Touch the left toes with the right hand, and then bend yourself down again. Switch the hands and repeat it. Keep the knees straight and do maintain a space in between your chest and chin.

Sit-Up Hold
When you are lying still on the ground, try this one. Bend the knees so that your feet become flat on the floor and do position the hands behind the head. Have your elbows back so that you can’t see them– don’t put them along your head. Use only your lower abs for lifting your shoulders from the floor. Hold it for 10 seconds. You might increase the duration as you hold as the hold gets easier. Always lift your shoulder with your abdominals and definitely not with your neck or arms.

Lower Back Flattening
This stomach workout is a natural progression from sit-up hold, since it gets started from the basic position: i.e., lying down, feet flat, knees bent. You might have noticed in the previous workout that there will be a space between the lower back & the floor, which is created by your spine’s curve. In this workout, you might want to use the lower abdominals for pushing the lower back towards the floor and to eliminate this small space. Try to push, only with the lower abs and not by using the legs. Your pelvis might rotate slightly, which is good, as long as these lower abs do their work. Once you get your back flat in the floor, hold it for 10 seconds. Again, you must continue to increase this time since your stomach muscles starts gaining strength and endurance.

Abhishek is a Fitness expert and he has got some great Metabolism Boosting Secrets up his sleeves! Download his FREE 70 Pages Ebook, “How To Burn Calories And Stay Fit… Forever!” from his website http://www.Fitness-Magic.com/76/index.htm . Only limited Free Copies available.

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P90x Exercise Ball

With today’s different equipment used on cultivating the muscular body, different equipment had been invented and widely used for the different exercise people are getting in. One of the most familiar and widely used is the Exercise Ball.

Considered as wonderful equipment for the muscular body that each and every person wanted to have, it was really made for reaching and achieving the perfect body you want.

Here are some reasons why Exercise Ball is a must use than any other equipment the market has.

1. Achieving that six-pack body

Known, as the “six pack exercise” this exercise type is aimed to tone the body as well as the abdomen is concern. It is the easiest way in achieving the oblique body, and its quite popular with the abdominal exercise ball users.

Here are the steps on how to create and have the six-pack body.

Its first step is to position one’s self to lie on the exercise ball, making sure that one’s knees are at a 90-degree angle, with the rest of the body on a position parallel to the floor. From then on, the exerciser would have to slowly lift his/her shoulders upwards, without bending one’s hips. Do this with a relaxed breathing and muscles are well stretched.

After this, the exerciser would go back to the starting position. It is a relatively easy exercise, which produces ideal results.
And rest assure that you have that confident in performing the exercise

2. Exercise Ball Abdominal Roll-ups

Aiming the body’s rectus abdominal, oblique and the hip flexors, abdominal exercise ball roll-ups provide quite a workout experience, strengthening an exerciser’s general abdomen area, on which the body would really feel strength which would then result to much appreciated endurance of the body.

This exercise is done positioning the exercise ball in front of a kneeling exerciser, then, after positioning the ball in front, lies on top of the ball. The exercise’s second step comes with the exerciser reaching out, letting his/her hands touch the ground, rolling the ball towards his/her thighs. The exerciser then walks his/her hands until he/she touches the ball, making sure his abdominal are tightened as well as his/her shoulders are properly aligned with his/her hands. Making a perfect balance would then result to a better bending and other body movements.

From there, the exerciser pulls the ball forward, then bending his/her knees towards his/her chest, while the ball is rolled beneath the exerciser until the exerciser’s knees touch his/her chest, and feel the grip and contact with the ball.

After this, the exerciser rolls back into the starting position, then repeating the steps, making a successful Exercise Ball Abdominal Roll-Up. And now result to a better feeling.

There are other exercises, which utilize abdominal exercise balls.
With this 2 simple ways. Achieving the body you want will always be at your hand and what to wait for but to have these Exercise Ball.

Finding the perfect P90X Exercise Ball takes time and effort. The P90X Plus workout is a great place to start if a person is interested in flat abs. The P90X is also another workout that will help develop flat abs.

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Basic Tummy Exercises


Have a look at incredibleladies.com to find info on counts and repetitions. Introducing a stretch for the back and tackling the upper tummy muscles with crunches and the lower ones with leg raises. Suitable for beginners to do at home.

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Truth About Abs Review Fact or Fiction

Over 260, 000 customers worldwide can’t be wrong, can they?

That’s right, Mike Geary has over 260 thousand happy Truth About Abs customers. But has he put together a quality ab building, fat loss program or just sold people a bunch of hype?

Well as the old saying goes, “the proof is in the pudding”. But before you get out there and try it for yourself, let me share with you a few ways that the truth about six pack abs is so different from everything else online.

Truth About Abs Isn’t About Supplements

We live in the age of the Acai Berry scam, do we not? Those little magic pills that promise to strip the fat off your body and pump your muscles at the same time. Sounds too good to be true doesn’t it?

That’s because it is. Does any body actually know anybody in real life that seen results with these things?

Mike Geary keeps you well clear of these dangerous supplements and shows you how you can create a natural, hormonal, fat burning response that is way more effective than Amazonian pills!

No Ab Gadgets Or Contraptions Required

We’ve all seen the infomercials, “the amazing ab zoner will carve every ounce of belly fat from your frame in only 35 seconds per day”.

Unsurprisingly Mike calls these gimmicks exactly what they are: SCAM. He’ll show you how a little $15 piece of equipment that you can buy from amazon.com is much more effective than those $1000 dollar super-machines.

Dieting Never Works

As a certified nutritionist, Mike Geary knows food. Inside the Truth About Abs program he will teach you exactly how to use food in order to burn belly fat and reveal those ripped six pack abs.

Imagine that, eating to lose fat? Yes it is possible and it will work for every single person on the planet.

Fat loss is about the hormonal response that foods create inside your body. It is not about any genetic condition. That is just a story ‘health food’ companies tell you to sell you more junk foods.

Listen, I’ve barely scratched the surface of what Truth About Abs is all about here. But I hope you get the idea that the program is about common sense, and not about marketing gimmicks or hype.

If you like the sound of Truth About Abs and want to learn more about the amazing results Mike’s customers have achieved then visit my Truth About Abs Bonus site. I’ll even share my $297 value bonus package with you.

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Why Almost Everyone is Wrong About Stomach Exercises and Abdominal Muscles

“Stomach exercises” are among the most frequently asked about and searched on (via internet) yet misunderstood subjects in the entire field of health, fitness and exercise. Regardless of age, experience or gender, everyone wants a flat “stomach” because the abdominal region is the true showcase of your physique. Since the abs are usually the last place to “shape up” and “lean out,” then most people would say that if you’ve got abs, you’ve got it all.

Well, in my way of thinking, this is only partially true. There’s more to a complete physique than “abdominal exercises” and “six pack abs” and most people are completely wrong about “stomach exercises” and “”stomach muscles.” (you’ll find out why in just a moment)…

The Difference Between “6-Pack Abs” And Truly “Fit Abs”

Having a great looking set of abs is very much a matter of low body fat. But make no mistake, just being lean and seeing a “six-pack” doesn’t mean you are strong, fit or conditioned. Real fitness means more than visible muscle development, it means strength, endurance, and stability, and this type of true functional fitness does not come from merely eating the right foods or reducing your body fat.

Nutrition is so important that you could even say that “abs are made in the kitchen, not in the gym” and you would not be telling a lie. But this clever maxim is not telling the whole truth either. Great abs come from nutrition AND training, not one or the other. The training develops them. The nutrition uncovers them.

Don Juan Ponce de Leon arrived in America in 1493 looking for a fountain of youth and today in the “stomach exercise” marketplace, it seems that far too many people are looking for a “magic fountain” in order to flatten their waistlines.

Ponce never found the fountain of youth and you will never find a magical solution for flat abs. There are no short cuts. It takes a change in lifestyle to get a change in health, physique and performance. That includes nutrition AND training. There’s No Such Thing As “Stomach Exercises”

THIS is your stomach! Proper choice of exercise is a critical factor in your quest for a firm and flat waistline. But you will never get a great “stomach” from ANY “stomach exercise” because your stomach is a part of your digestive tract, not your skeletal muscular system! So let’s get the terminology straight, shall we? The area of you body you really want to improve is called your “core region.” Many people refer to it as the “abdominal region.”

However, training only with “ab exercise” is NOT the optimal approach. The abdominals only include the front (anterior) side of your body and if the only type of training you do is abdominal training, you may be unwittingly setting yourself up for lower back problems. If you don’t think this is serious, then consider this statistic: According to the

American Chiropractic Association, more than 31 million Americans are suffering from low back pain at any given time. So would you like to trade great abs for a bad back? I didn’t think so. The good news is that you can kill two birds with one stone. You can develop great abdominal muscles, great core muscles and a strong, pain-free back by using exercises that focus not on the “stomach,” (which is not a muscle you train at all), not on the “abdominals,” (which is only part of the muscles you need to target), but on the entire core.

The core is the key to your success. The core is the entire complex of muscles around your hip and waist region from your lower rib cage to the bottom of your pelvis. If you just focus on “abdominal exercises” alone (or “stomach” exercises, LOL), you will develop what I refer to as a “one dimensional body.” I focus on training the body as a whole, or “multi-dimensional training” to develop a complete person and to develop effective and powerful athletes.

What every program I write has in common is that I do not attempt to “isolate” the abdominals (or train the “stomach muscles!”) It’s all about the core and about integrating your body as a unit so you function better in daily life. As you do core-focused exercise programs you are improving not only your muscular system but also the systems that drives your muscular system – that is, the nervous system.

This may very well be the most important secret for getting better results in your workout programs. The more efficiently your nervous system works, the better your results will be. Core workouts that improve both muscular strength and conditioning while also improving neural drive and develop stronger neural control of the associated muscles.

This type of training for your core may very well be the most important secret for getting better results in your workout programs.

* THIS is why my “brand” of core training gets results in women who have had C-sections, or other abdominal surgeries when nothing else worked

* THIS is why the core exercises I recommend will flatten out a “pooching” belly, which is a result of deep muscular weakness and lack of neuromuscular control (It’s NOT just a body fat problem!)

* THIS is why my clients have overcome lower back when all else failed

* THIS is why my workout program have helped men and women recover from embarrassing incontinence

* THIS is how I have helped hundreds of new moms regain their flat and firm midsections after having their babies

* THIS is why my clients remain injury free, while so many other training programs are actually the CAUSE of injuries * And THIS is why my type of training – PROGRESSIVE CORE TRAINING – develops amazing athletes – top wrestlers, PGA golfers, and pro boxers with powerful punches and abs of steel. I’ve written an entire book about core training (“Firm And Flatten Your Abs), which you learn more about on the Flatten Your Abs home page, as well as dozens of articles which you can read elsewhere on this site (or you can subscribe to my biweekly newsletter).

The purpose of this article was not to give more workout routines (there are plenty of core training workouts to be found on this site and in my book and lots more to come in upcoming issues of my newsletter). The purpose of this article was to “install” 3 incredibly important lessons into your brain:

* You can’t train your “stomach” because your stomach is an internal organ of digestion not a skeletal muscle!

* You can’t totally “isolate” your abdominals because your abdominals do not work in isolation, they work in conjunction with the rest of your body (and “isolation” as with only doing crunches, is not the optimal approach anyway).

* You get more by training your core! You become a better athlete, you help prevent injuries, you get stronger and you get that coveted 6-pack abs look. I hope the “morals” of these lessons have already sunk in and will become a part of your own fitness philosophy… and the next time you hear someone talk about “stomach exercises”, you’ll now be able to get a good chuckle out of that.

David Grisaffi is a Sports Conditining Coach and holds multiple certifications including three from the prestigious CHEK Institute: Level II Corrective Holistic Exercise Kinesiologist, Golf Biomechanic, and Nutrition and Lifestyle Coach. Plus he is also the author of the popular selling e book, “Firm and Flatten Your Abs,” which teaches you how to develop a ripped abdominal region. Lean how to shed bodyfat and eliminate low back pain and receive his free newsletter by visiting: http://www.flattenyourabs.net

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For Ripped Abs Quick You Have to Lift Some Weight

If you want to get yourself a set of ripped abs quick you are going to have to put in some hard work. Your current overall level of fitness will go along ways to determining just how fast you can whip your abs into shape. The greater your level of body fat the longer it will take because until that layer of fat is gone your six pack will be comfortably hidden.

The burn away that fat layer you need to crank up your metabolism and there is no better way to do that then by building muscle. Here’s the catch though, you can’t just exercise specific body parts. Doing abdominal exercises will not get you what you want. You need to burn fat and to do that you need to do what is called complex movement strength training.

Your entire body is a complex system of muscle, bone, nerves, ligaments, skin, and cells that are all interconnected and lend support to each other. No where is this better seen then with your muscles. Isolating muscle groups during a workout does not support this goal. Your body’s musculature works along a kinetic chain which means that as you move different muscle groups are brought into action to support a complex movement.

If you isolate muscles by doing single joint exercises you increase your risk of injury not to mention a body that is not nearly as strong and functional. You want all your muscle groups to work together and single joint movements are not the way to make this happen.

Let’s look at the crunch, one of the most well known ab exercise. It does a good job of working your abs but that’s about it. Most people experience some sort of back pain when they do this exercise because this movement is creating a muscle imbalance. In fact many people over work their abs to the point that they begin to suffer from chronic back pain. This type of weight lifting movement also does little to burn that excess body fat that’s hiding your abs.

The best way to get a lean powerful body is by using complex movements when you exercise. If you notice most everyday tasks require you to move in a variety of different directions as do most athletic events. It takes all your muscles working in conjunction to support all this movement so it only makes sense that exercising in the same fashion would be beneficial.

The other thing that complex movements such as squats, dead-lifts, and lunges do is strengthen your entire core. Your core muscles are all those muscles that connect your upper body to your lower body and include all your abdominals, your back, and hips. These muscles stabilize your body and working them as a group creates a strong and powerful core.

Complex movement training also works hundred of other muscles in your body including some of the largest such as your quadriceps and hamstrings. You will burn large amounts of calories not only during your workout but also after your workout because increasing lean muscle mass leads to an increased resting metabolic rate. You will also stimulate the production of growth hormone and testosterone which increases muscle growth and fat reduction.

Getting your self a set of ripped abs quick will take some hard work and dedication, but the results will be worth it. Just remember that your abs but a part of your overall muscle system and you need to work the whole system for fast results.

To find out how a multi-dimensional weight lifting routine can build you a set of ripped abs quickly you need to learn The Truth About Six Pack Abs by Clicking Here.

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The Top 3 Factors To Getting The Perfect Abs

Getting the perfect abs has always been the goal and dream of every man in the gym. Without strong determination and effort put in the “getting perfect abs” process, the goal of getting the perfect abs will be a goal that will never be reached.

This is mainly due to the fact the abdominal region is one of the most stubborn places to lose fat from.

However, if you do master the factors to getting the 6 pack abs, this goal is no longer unreachable.

With this being keep in mind, i hereby present you the top 3 deciding factors to getting the 6 pack abs and they are as follows :

1) Genetic Factor
2) Food Factor
3) Ab Routine

1st factor to getting the 6 pack abs – Genetic

Everyone has a different genetic combination which explains why every guy has his own uniquely shaped abs. You may dream to have the 6 pack abs from any of the spartan warriors in the movie “300″. However, the fact is even if you did get to obtain low enough body fat levels to reveal those abs, your abs may still not look exactly as what you seen in movies as your abs may not be genetically shaped in a way same as those actors.

Therefore, do not feel frustrated or discouraged when your abs aren’t exactly the same as those top models as the genetic factor is really something that is not within anyone’s control. Be proud of your own unique abs muscles.

2nd factor to getting the 6 pack ab – Food

Out of the 3 factors, i must say that this is the utmost important factor in deciding whether are you able to get the 6 pack abs. The reason why our ab muscles is just not showing is simply the fact that most of our ab muscles are covered by a layer of body fat. If you are not determined in taking full control of your diet, getting 6 pack abs will never be possible for you.

Different diet works perfect for different individuals. Some people are able to get lean on a high-carbohydrate high-protein diet while some are able to get lean on a low-moderate-carbohydrate high protein diet. You will just have to experiment on your own diet and judge for yourself what kind of diet works best for you. Low-moderate-carbohydrate high protein diet works for most individuals, mainly due to the fact that hunger levels are more easily manageable on a low to moderate carbs diet.

In short, it all boils down to the intake of your total calorie intake.

3rd factor to getting the 6 pack abs – Ab routine

Your Ab routine should in general be categorized into 3 types of exercises – The exercise ball exercises, the weighted abs exercises and the isometric exercises.

The exercise ball exercises

Any exercises using the exercise ball helps to decrease your stability , making them work harder than usual.Some example of exercises using the exercise balls are basic front and side crunches, ball kick-outs etc.

The weighted abs exercises

The weighted abs exercises is essential to increase the size of your abs muscles. Just like any other muscle group of your body,abs muscle tissue will only grow significantly when weights are being placed upon it. Some examples of weighted abs exercises are decline sit-up and cable cross-bends

The contraction exercises

Contraction exercises are exercises which involve you to contract your abdominal muscles for a certain duration of time. This type of exercises help the abs to learn how to remain contracted and this will come in handy when it comes to keep them slightly flexed which will in the end, allow the muscle to show more.

Therefore, if you will to do contraction exercises frequently, you will eventually find your abs muscles contracted to a small degree all the time without really noticing it.

Be sure to keep these factor in mind in your journey to getting the perfect abs.

Check out here for tips on how to get the perfect abs

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