Get Abs

Picture this scenario…

You’ve been training your tail off for the past 4 months, trying to get ripped fast. You’ve bulked up considerably and are quite happy with the size you’ve been able to achieve.

There’s just one problem…

Along with all of that solid, lean muscle you’ve gained, you notice that you’ve also packed on some excess body fat in the process.

Let’s face it, no matter how “huge” you might be, no one wants to be walking around with a soft, smooth and flabby body. After most trainees have finished their “bulking” phase, they decide that it’s time to “cut down” and strip off the excess body fat that they gained due to their high calorie, muscle-building diet.

How do they usually go about this?

They lighten up the weights and perform higher reps.

This has always been a widely accepted method of “cutting down” and if you ask most trainers in the gym they’ll tell you that “heavy weights bulk up the muscle and lighter weights define the muscle,” helping you get ripped fast.

Do you want to know the reality behind the “light weight and high reps” method of obtaining a ripped and defined physique?

It is completely, totally and utterly DEAD WRONG.

It couldn’t be farther from the truth. In fact, there is no logical basis for this way of training whatsoever, and whoever dreamt up this downright ridiculous way of thinking has caused the vast majority of lifters to waste their time and impede their progress in the gym while trying to get ripped fast.

Let me clear this up once and for all: you CANNOT spot reduce.

In other words, it is physically impossible to target fat loss from a specific area on your body. Performing bench presses with light resistance and high repetitions will not magically burn fat off of your chest or cause it to appear harder and more defined.

Every single time you wrap your hands around a barbell, dumbbell or cable, your goal is to stimulate as much muscle growth as you possibly can. There are no special, secret weightlifting exercises that will “define” your muscles or cause them to get ripped fast.

Training with weights builds muscle mass, end of story.

So how exactly do you “define” a muscle and get ripped fast?

The only way to “define” a muscle and get ripped fast is by lowering your body fat percentage in order to make your muscles more visible. Body fat reduction can be achieved in two ways:

1) Modify your diet.

You’ll need to create a slight caloric deficit within your body to stimulate the fat burning process. This can usually be achieved by lowering your overall caloric intake so that you are consuming 15-20% fewer calories than is needed to maintain your weight.

You should also be focusing on consuming smaller meals more frequently throughout the day. This will keep your metabolism naturally raised at all times and will keep your body in a constant fat burning state, helping you get ripped fast.

2) Perform proper cardio workouts.

Let go of the traditional method of moderate intensity cardio in 30-45 minute durations.

If you want to maximize your body’s fat burning capacity and also minimize the muscle loss that inevitably accompanies a fat burning cycle, focus on shorter, 15-minute interval-based cardio workouts performed 3-5 times per week at a high level of intensity.

That’s all there is to it, folks.

Take the notion of “light weight and higher reps” and throw it right out the window, down the street and around the corner. Following this misguided method will only cause you to lose muscle mass and strength, and will not assist you in burning fat or help you get ripped fast.

If you’re looking for the complete inside scoop on lowering your body fat levels while maintaining your muscle mass in order to get ripped fast, check out www.HowToBurnFat.com. I’ll show you exactly how to eat and train for maximum fat loss, using simple but powerful techniques that guarantee results. By Sean Nalewanyj

Other posts you may be interested in reading: Workout Routine and How To Gain Muscle

Get Six Pack

Do you hunger to get six pack abs in few weeks to come? I have gathered some helpful tips on how to get your six pack abs as soon as possible.

1. Do full body exercises

Don’t invest all of your time doing hundreds of crunches. You should perform full body exercises you know that work. Think of all the effective exercises for building muscles and burning fat from sit ups, jack knife to leg lifts etc, and just don’t do only exercises meant exclusively for the abs.

2. Cardiovascular is a priority

Cardiovascular workouts are essential to sculpture your sexy abs out. Outside of helping to boost your heart beat state and maintaining your stamina, it also aids to shed off fat in a faster manner. Begin with spending about 10 minutes of your day doing cardiovascular workouts and raise it to 40 minutes for a quicker result.

3. Weight training

Another tip on how to get a six pack is to do weight training. Outside of cardiovascular, weight training is another essential strategy to include into your six pack abs plan. It aids you to gain muscle and tone up your body abs, thus inducing your body metabolic rate to shed off fat and burn calories.

4. Intensify your exercises

Research conducted has it that interval-type routine has a longer fat burning result, giving you an easy way to get your six pack abs.

5. Maintain a nice posture

Wretched posture is a setback to adequate six pack abs. I suggest you try all the time to stand up straight. Positioning your shoulder backwards and your chest upwards and the abs will appear from hard work. Try to maintain a good posture.

6. Maintain adequate dieting habits

Another tip on how to get a six pack is to maintain a proper dieting habit. You should try as much as you can to include dietary fats into the meals you take. Little meals are ideal for you when on a six pack abs program other than bigger ones. Dietary fats like fish oil, flaxseed oil, and olive oil should make about 20% of your diet. Avoid taking saturated fats. Also avoid viewing TV as you are eating.

7. Take lots of water

Take at least 9 glasses of clean water every day and perform regular exercises. It will keep your fat burning process accelerating. If possible, make 3 glasses out of these 9 glasses to be warm water. Warm water is effective in burning off excess fat.

8. Take adequate night rest

Spend at least 8 hours per day taking your sleep at night. It will restore your muscle coordination and revive your body by lessening stress hormones level.

9. Set your realistic goals

Make a six pack abs plan you know you can actualize. Map out the time you shall exercise and the duration for it and also follow a proper dieting plan. Bear in mind that the best time to do exercises and get fast results from it is in the morning. If your plan says that within 1 month you would have completed the six pack abs program, then try as much as you can to stick to it and don’t skip any routine.

10. Include diverse techniques to your workout

Bear in mind that it is possible to get your six pack abs without having to go to the gym center. There are simple exercises which you can do at home that works well when combined with a proper dieting plan.

Here is NOT the quickest way to get a ripped six pack! -

1. Special abdominal machines. Your watching a show and that ad comes on about the best abdominal machine in the world. Just 10 minutes a day to ripped abs. Nothing could be further from the truth. The quickest way to get a ripped six pack is dieting!

2. Doing countless crunches and ab work in the gym. Crunches are a decent exercise to build a decent midsection. However, they are not the most affective way of building your abs and can lead to injury if you perform hundreds the wrong way! People often tend to use their hip flexors to often while doing crunches, which has been shown to decrease muscle activity.

3. Starving diets. This is the biggest gimmick out there. Starve yourself? This slows your metabolism down and instead of burning carbohydrates your body looks to your burn your muscle tissues. Yes, you will lose weight but most of it will be muscle. Your body will then start holding on to fat cells because it senses that it is not getting the nutrients it needs. Muscle tissues burn calories, which in turn burns calories and fat. Why would you want to use your muscle for energy? I know I would not want to! Not to mention starving yourself puts you at risk for diabetes.

4. Diet pills. Sorry. THIS is the biggest scam out there. Diet pills are horrible for your health with no results! Usually they are loaded up with dangerous amounts of caffeine. They waste your health and empty your pockets. Diet and nutrition are your best friends to get a ripped six pack. Rely on diet pills and you’ll be further away from your goal then ever!

We have additional information on this subject you may be interested in reading: Get A Six Pack and Fitness Abs

how to get six pack abs

Traditional Crunch

Lie on your back with your knees bent and your hands behind your ears. Slowly crunch up, bringing your shoulder blades off the ground. 12 – 15 repetitions, 1 set

Bent-Leg Knee Raise

Lie on your back with your head and neck relaxed and your hands on the floor near your butt. Your feet should be flat on the floor. Use your lower abdominal muscles to raise your knees up toward your rib cage, then slowly lower your feet back to the starting position. As your feet lightly touch the floor, repeat. 12 reps, 1 set

Oblique V-Up

Lie on your side with your body in a straight line. Fold your arms across your chest. Keeping your legs together, lift them off the floor as you raise your top elbow toward your hip. The range of motion is short, but you should feel an intense contraction in your obliques. 10 reps each side, 1 set

Bridge

Start to get in a Pushup position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Pull your abdominals in; imagine you’re trying to move your belly button back to your spine. Hold for 20 seconds, breathing steadily. As you build endurance, you can do one 60-second set. 1 – 2 reps, 1 set

Standing Crunch

Attach a rope handle to a high cable pulley. Stand with your back to the weight stack, and hold the ends of the rope behind your head. Crunch down. 12 – 15 reps, 1 set

Pulse Up

Lie with your hands underneath your tailbone and your legs raised and pointed straight up toward the ceiling, perpendicular to your torso. Pull your navel inward, and flex your glutes as you lift your hips just a few inches off the floor. Then lower your hips. 12 reps, 1 set

Saxon Side Bend

Hold a pair of lightweight dumbbells over your head, in line with your shoulders, with your elbows slightly bent. Keep your back straight, and slowly bend directly to your left side as far as possible without twisting your upper body. Pause, return to an upright position, then bend to your right side as far as possible. 6 – 10 reps on each side, no rest between sets

Side Bridge

Lie on your nondominant side. Support your weight with that forearm and the outside edge of that foot. Your body should form a straight line from head to ankles. Pull your abs in as far as you can, and hold this position for 10 to 30 seconds, breathing steadily. Relax. If you can do 30 seconds, do one repetition. If not, try for any combination of reps that gets you up to 30 seconds. Repeat on your other side. 1–2 repetitions on each side.

Back Extension

Position yourself in a back extension station, and hook your feet under the leg anchor. Hold your arms straight out in front of you. Your body should form a straight line from your hands to your hips. Lower your torso, allowing your lower back to round, until it’s just short of perpendicular to the floor. Raise your upper body until it’s slightly above parallel to the floor. At this point, you should have a slight arch in your back, and your shoulder blades should be pulled together. Pause for a second, then repeat. 12 – 15 reps, 1 set.

Just thought you may be interested in reading this guide: Weight Lifting and Gain Muscle

best abs

Abs is widely debated by experts. In reality, what works for someone else may not work for you. Since everyone has a different body type, results will vary from person to person. Abs workout tips. There are several exercises you can do for abs. Many of the people do not realize that most abdominal exercises are either ineffective or not needed.

There are some so called fitness experts out there who say that you can have one “cheat day” where you basically eat anything that you want all day. Don’t believe it. Six pack abs are a result of applying what I call the mathematics of weight loss a part of which means staying within your daily caloric requirement. A full day of cheating, where you stuff your face with all kinds of garbage, can add so many calories that it ends up ruining all the progress you made from 6 days of adhering to a strict diet. If you must cheat, have no more than one cheat meal a week which can include a nice desert. And if you are really serious you should offset that cheat meal with enough aerobic exercise to burn all the extra calories that you put into your system.

Six pack abs don’t come in a box or a bottle.

You don’t need fancy fat burners, dangerous diet pills, expensive equipment, or anything else they try to sell on television; if those things worked every couch potato in America would have six pack abs and the body of a fitness model. What you need to develop six pack abs are knowledge and discipline. You need the knowledge to know exactly what to do and the discipline to get your self to do it day after day until you reach your goal. And if you have the knowledge and the discipline it doesn’t matter how old you are or how much fat you have to lose or what type of genes you have. EVERYONE CAN HAVE SIX PACK ABS!

First let’s start with some basic anatomy. Abs are short for the abdominal muscles. The abdominal muscles are composed of 3 separate muscle groups. The main muscle group in the front of the torso is called the rectus abdominis and if you look closely you will see that it is split into 8 blocks. The next group of muscles on the lower sides of the torso just above the hips is called the obliques. And the muscles that tie into the rib cage are called the seratus. Everyone has a six pack. If you can’t see yours its not because they’re not there, they are just hiding underneath a layer of fat. Not thick skin, not loose skin, but fat.

Abdominal Muscle Anatomy

The secret to six pack abs are Discipline and Patience.

Everybody wants to have six pack abs, but so few are willing to do what it takes. Most people don’t have a clue about what it really takes to develop well defined abs. Most people think that developing six pack abs requires thousands of stomach crunches or situps. Nothing could be further from the truth. The truth is you can do crunches all day long and still never achieve the low body fat level definition required to sport the well defined abs that everyone desires. Stomach workouts are one of the least effective ways to develop washboard abs. Yet most people begin the search for six pack abs by searching for an ab workout.

Abs are like buried treasure. The treasure is there, you just have to find it. To find the treasure you only need to understand one thing…

Bodyfat Percentage

Whether or not you can see your abs comes down to one thing and one thing only…

Is Your BodyFat Percentage Low Enough?

Understanding your body fat percentage

and its relation to uncovering your six pack.

Bodyfat percentage is an expression of how much of your body is fat, and how much is lean body mass (LBM). Bodyfat is both subcutaneous (under the skin) and visceral (around the internal organs). As you age, more fat is deposited around viscerally, so that a 20-year-old woman may have much less total bodyfat than a 60-year-old woman, even if they appear to have the same subcutaneous fat measurements.

Abs don’t even start getting defined for most people until you are at less than 10% body fat for men and 15% body fat for women. So the goal becomes to reduce your body fat percentage to that level or better. Getting 6-pack abs is quite simple but requires a lot of hard work and dedication. Two things you need to do to get 6-pack abs. The first is to do ab exercises but that isnt as important as you might think. The second, and most important thing you need to do to get 6-pack abs is to lose weight.

Much of the frustration surrounding the abs is due to misinformation and unrealistic expectations. Despite the hard work of trainers everywhere, people still cling to outdated ideas on the proper way to work their abs and get the much-desired ’six-pack.’ Examining the myths surrounding your abs is the first step towards setting reasonable goals for yourself.

Ab Myth No. 1: Doing Ab Exercises Gets Rid of Abdominal Fat

Unfortunately, spot reduction doesn’t work, either for the abs or for any other body part. The fallacy of spot reduction assumes that, if you have fat over your abs then exercising the ab muscles will make that fat go away. While exercising the muscle may increase endurance or strength, it won’t burn off the fat in that area.

The only way to burn fat from your belly is to reduce overall body fat by creating a calorie deficit. The healthiest way to do that is with consistent exercise (cardio, strength and flexibility workouts) and a healthy, low-calorie diet.

Ab Myth No. 2: Ab Muscles are Different From Other Muscles of the Body

Do you work your abs differently from other muscles in your body? If so, you’re not alone. Too often people work their abs every day without rest, hoping to burn the fat off with more exercise. But, your abdominal muscles are just like every other muscle in your body, so you should train them the same way you would train, say, your biceps or your chest. That means strength training 2-3 times a week, with rest in between and a variety of exercises to target different areas of the abs.

The trick to your abs is to realize that strength training is important to keep your belly strong, but ab exercises aren’t magic. Incorporating ab exercises into a complete routine is the only way to the wonderful world of six-packs. And, even if you don’t make it there, don’t worry. The rest of us haven’t either.

Do you ever do zillions of reps to work your abs? Haven’t we all? As you’ve read in the last few pages, your abs are just like every other muscle in your body. That means, you should train your abs the same way as the rest of your muscle groups. Ask yourself this question: would you do 100 bicep curls? Of course not, right? That makes no sense! Same thing applies to your abdominals. To make strength gains with your abs, you have to follow the same principles that apply everywhere else. That means you have to overload your muscles. The reason we feel the need to do so many reps is that we’re not working them hard enough, usually because of improper form. If you have to do 50 or more crunches before you feel fatigued, slow down and concentrate on your technique and having good form.

Check out my other guide on: Muscle and Nutrition vitamins