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Six-Pack Abs: Some Facts You Should Know

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It is the common question of most: how do I get six-pack abs? Yes, this is the most common concern of people as unfortunately it is our midsection where most of the accumulated extra fats from food are stored. Another sad thing is it is difficult for most of us to get rid of the fats around our abdominals that is why it is really important to know some straight facts in order to understand how to reach the goal of having six-pack abs.

All people have six-pack abs. How come? You might want to ask. Six-pack abs does exist in your midsection. If you don’t see it, it is because a layer of body fats has accumulated on top of it concealing the washboard abs in the process. This validates the fact that doing rigid abdominal exercises alone will not give you the much-wanted six-pack carved out on your stomach. If your mid-section has layers of fat in it, there is no amount of training that can get that pack visibly on your body.

To build that pack, you have to reduce the fats stored in your abdominal section first. This can be done by following a proper nutritional program which will stop fats from developing more. The program must consist of a healthy, low-calorie diet and not with low-carbohydrate, low fat consumption.

The abs training will serve as a way to burn those fats already accumulated by the midsection of your body. The abdominal training must not be constituted by hundreds of repetitions to achieve the six-pack. This is a mistake that most continually to make thinking it can hasten developing the pack. What are needed for this case are not the many counts of repeating specific abdominal exercises.

Instead, you need a good quality, strength body training/workout, which means, you target not only the muscles in the abdominal but on the other parts of the body where the muscles need boosting as well. With this kind of training, you are working on your overall body parts, which is a good thing because it means overall goodness and health as well.

Though some see no purpose except for aesthetical reasons in getting six-pack abs, doing the ab exercises can actually be good to your overall physical and health. Having a sculpted abs may mean having a great physical look, but it goes more than that. Having a set of sculpted abs can mean having a strong abs, which means also having a strong support to the spine as well as strong protection to the back.

So, when you are doing exercises to target the muscles in the midsection of your body, you are not only taking care of your physical look but the overall aspect of your body as well. However, it is important to remember that abdominal exercises are only part of your complete program with as far as getting a six-pack abs, or overall fitness for that matter, is concerned.

When aiming for a nice set of six-pack abs, it is important that you not only focus on your midsection but on the overall needs of your body. A combination of proper nutrition, cardiovascular training, and good quality strength abdominal exercises is the ideal formula to achieving that goal; therefore, focus on these three essential ingredients to effectively see that sculpted mid-section of your body.

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Filed under Six Pack Abs
Jul 14, 2011

Six-Pack Abs: Dealing With Your Diet And Exercise Routines

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A lot of people have one wish when asked about their fitness goal: to have six-pack abs. Although it may seem plain and easy, it actually is not. You only have to do so many redundant sit-ups, crunches, leg raises, and other body-contorting exercises and you expect your fats to disappear, as if by magic. This is so not true.That’s because crunches will not flatten your abdomen ever.

If your belly has a layer of fats deposited on it, any amount of crunches won’t ever give you a six-pack. This is because you could never force your body to burn fat in specific areas through physical workouts alone.  There are two vital tasks you ought to do to achieve a 6-pack.  They are first, lose the layer of fat that’s causing that bulge, and second, gain more muscle in your body.  Here’s how to do these:

Examine your diet plan
Modify your eating.  Fitness experts and nutritionists advise consuming foods many times a day.  Dividing three heavy meals into six smaller meals each day will actually help you eat less because you do not get hungry.  When you get hungry you don’t realize how much you are eating. You will also make poor food choices when hungry.  Some fitness gurus theorize that smaller meals consumed every 3 hours will speed up your metabolism. Therefore, you are burning more calories just by eating more frequently.

I also recommend consuming lesser calories than you normally do. It may be difficult to do this for some of you.  You can try filling up on foods high in fiber such as beans, vegetables, whole grain cereal and fruit.  These food keep you full longer and have fewer calories by weight.  Also,  if you gradually decrease your caloric intake, say, about 200 a day, you can actually lose 20 pounds a year without changing anything else in your daily routine.

You also can increase your daily physical activity instead of decreasing your calorie intake.  Walk your dog around your neighborhood, take the stairs or parking your car far from the entrance to the shopping mall are just a few examples of how you can incorporate more physical activity into your life.

Eat a well-balanced diet. Your meals should be counterbalanced between 50-60% carbohydrates, 20-30% protein, and 20-30% of fat.  As a rule of thumb, try to have plenty of color on your plate ‘ the more color, the greater the variety. Hot, cold and room temperature foods ensure that you are eating a variety of foods and make a more interesting meal.

Drinking at least 8 glasses of water daily will help eliminate wastes and contagion in your system. It also helps curb away hunger cravings that are merely the result of being thirsty. Drinking an abundance of water in between exercise will likewise replenish lost water during your work-out.

Change Your Work-out Routine

A lower calorie diet can reduce your weight and fat deposits on your belly. However it will not preserve or increase muscle.   Hence, now is the time for you to concentrate on your workout routine.

Cardiovascular exercise.
This one’s a no-brainer. When you take on any form of physical activity, you burn calories. The more intense the activity, the greater the calorie expenditure.  An increase in physical activity can mean anything from walking to jogging, from swimming to dancing, and doing anything you enjoy at the same time getting your heart rate going.  You can spend about 30-45 minutes, 3-7 days a week on cardiovascular activity.

Weight training.
Although your purpose is to have a six-pack ab, that does not mean that you have to engage on abdominal-specific exercises only. It’s fundamental that you are working out all the muscle groups of your body. Keep in mind that your muscles always work in harmony with one another.  For example, when you get up from the floor, you use your arms (to propel yourself to your feet), then your leg muscles (to get you up) and your abdominal muscles (for balance).  Therefore, it is important that you work all the muscles of your body that support, strengthen and balance the abdominal area. Work on all your major muscle groups 2-3 times a week.

Stretching.
After and during each workout, I recommend stretching tired achy muscles to relax them and increase flexibility.

Don’t overlook the fact that when you are building six-pack abs, it takes a lot of hard work on your part to see any results. There might be quick loss solutions you frequently see on televisions.  But those are more quick loss of your money instead of your belly fat.  Performing it the correct way will soon present you with realistic results. So, do not rely on quick ‘fix solutions. Work on it.

Consider that infommercial models did not get those 6-packs abs by crunching all day.  Because they do this for a living, they have to follow a strict diet and daily exercise routine to maintain their figure. You need to do the same.

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Jul 12, 2011

Six-pack Belly Work outs For Men

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That simply stands to reason that most guys would die to have a wonderful set of 6 pack abdominal muscles. It is been proven time and time once more with research and surveys that quite a few females just cannot resist sexxy six pack abs. Females also provide produced it clear that they often desire the lean seem of six pack stomach muscles to an overly built-up, muscle bound appear, and they obviously favor 6 pack ab muscles to a beer gut! Therefore, much more guys than ever are in the fitness center, striving towards the 6 pack stomach muscles that may get them noticed by attractive females.

Sadly, a good number of these well-intentioned guys are going about issues all incorrect! You have most likely noticed them in the gymnasium, sweating it out while becoming bored to death carrying out thousands of sit ups and crunches, or miles of repetitive and dull cardio workout routines. Who knows, you may be one of these guys your self! I know I was, once upon a time! Luckily, there’s a much better solution to accomplish your objectives that doesn’t involve pointless and repetitive physical exercise routines.

What if I told you that some of the excellent physical exercises for males to get a six pack included wind sprints, dead lifts, squats, or bench presses? You’d most likely be shocked, suitable? I mean, those are great work outs! Much better than lengthy, boring jogs and set following set of sit ups!

Thankfully, 6 pack abdominal muscles are not earned solely by workout routines that supposedly target the belly muscle tissues. As a result, you’ll be able to save your funds on ab machine gimmicks and save your effort by avoiding hundreds of crunches. Let me clarify. The real way to acquire six pack stomach muscles is by burning the body fat that generally covers them up. This stubborn stomach excess fat is not targeted by ab exercises; that’s just a popular and inaccurate myth. Total entire body workouts are what burn up the most extra fat and get you in the finest shape. Should you burn up plenty of entire body body fat, the stubborn stomach extra fat will go with it!

The fact is that everyone has belly muscular tissues and you might do 1000′s of sit ups but it will not make a distinction if no one is able to see them.

Gorto Klaus is an amateur bodybuilder and he gives excellent advice on how to build six-pack abs naturally, namely he’s writing about men ab exercises. More over he gives advice on other related topics regarding abs.

Filed under Six Pack Abdominal Fitness
Jul 11, 2011

How to Get Ripped Six-Pack Abs

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So you want to have a ripped six-pack abs huh? Well, you’re not alone. A six-pack abs is widely considered as the holy grail of weight loss and fitness and people (both men and women alike) have been obsessing over it for a long time. The thing is, part of its appeal/allure is the fact that it is not that easy to develop.

Many factors dictate whether or not you are capable of developing a six-pack abdominal. Among the biggest factors (unfortunately, one you may not have any control as well) is your generic make up. If you are fortunate enough to have those wonderful genes that enable you to shed weight and gain muscle quickly, then you don’t need to work as hard as the other guy with the “fat” genes to get you 6-packs bulging out of your belly. On the other hand, if you have the “fat” genes, then you’ll have to work twice as hard (or more) as the guy with the good genes to obtain the same results.

There’s really nothing much you can do about your genes, that’s a given. So, what you must do instead is to understand what your genes are doing to your body and do everything in your power to make them work with you towards the attainment of your goal. If your genes are making you lose weight very fast then you have to increase your calorie intake and do more compound exercises. If your genes are the sluggish type that makes you put on fat rapidly then you have to watch what you eat and perhaps do more concentrated exercises. It’s all on a case-to-case basis, really.

But the good news is, regardless of what kind of genes you have (and regardless of your gender), you can have a six-pack abs. And here are a couple of tips that can help you get them in the shortest time possible.

The first tip I’m going to give you is to do cardio workout. You may have heard or read somewhere that you shouldn’t be doing cardio if you are trying to build muscle. Well, that holds true especially if you’re skinny. But keep in mind that we are talking about getting ripped here. And a prerequisite to getting ripped is that you already have been working out for quite some time and that you have already built up some muscles.

If you want ripped abdominals you should have at most 5% to 6% overall body fat if you are male and 11% to 13% if you are female. And to get body fat this low you need to do cardio. However, rather than focusing on doing it in outrageous amounts (like 1 to 2 hours a day), you should focus on training harder. If you train at a higher intensity, you’re gonna burn a greater percentage of calories and eventually a greater percentage of fat.

The second tip I’m going to give you is you have to control your insulin levels. What that means basically is that you need to start eliminating sugar in your diet. That means no candies, donuts, pastries, etc.

Now, I’m not telling you to go “cold turkey” on sweets/sugar. If you’re used to having sweets as a regular part of your diet, what you want to do is to gradually take them out, like (gradually) reducing the amount you are taking in each time until they’re completely out of the picture.

Of course that goes without saying that you need to do abdominal workouts. Keep your training consistent/regular. Don’t go lazy, but don’t go overboard either. Focus on your goal and find out what else you need to do to achieve that goal.

This article is written by Jonathan Castor. Castor enjoys writing and educating people about matters related to health and fitness. He has written many articles that focus primarily on the topic of muscle building. If you want to learn how to get ripped fast, visit http://www.gainmusclebuildmuscle.com.

Go to BuildMuscleBurnFat.info myFREE workout plan Build Muscle and Burn Fat FAST AS HELL! Keys to getting a six pack: You can have the greatest, most muscular set of abs in the world, but if they are blanketed by a layer of body fat, who cares. In order to rid yourself of the extra body fat around your midsection, you need to incorporate effective cardio sessions into your fitness plan. You cannot spot-reduce the midsection by doing extra ab exercises like crunches or sit-ups. You first must burn off the body fat through proper cardio to properly define the area. Abdominal training by itself will not do much. Cardio needs to be intense enough to do the trick. Three to four sessions a week of intense jogging, running, the Stairmaster, the elliptical, jumping rope, or biking should be enough to get the process in gear. Swimming, hiking, and taking aerobics classes are beneficial as well. Nothing beats jogging or running. It is the most intense, efficient, and effective method of burning calories. If running outside hurts your joints, try running inside on a treadmill or outside on a dirt path. It definitely is easier on the body. Again, you NEED three to four intense cardio sessions a week to help create a calorie deficit and help rid the body of the fat that covers your abs. Proper Nutrition: Do not sabotage your results in the gym by giving yourself a passport to pig out. Ridding the body of fat once and for all is accomplished by proper nutrition more so than …
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Jul 11, 2011

How to Find the Best Program if you want to get Six-Pack Abs

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We have all seen how good six-pack abdominals look. We really like the thought of having a body as good as the action movie stars or those incredibly fit looking celebrities we see on TV and in the magazines. How do you get six-pack abs like that? Wouldn’t you just love to feel how good it is to have that core muscle strength and be able to take off your shirt with total confidence. It is a goal that is achievable, but so many of the get fit offers make it sound just a little too easy.

So what is the truth about getting a six-pack?

To achieve those wonderful abs there will be a price. I guess we all know this, but we do like the sound of the easy method. The problem with these methods are that they are more about getting you to part with your hard earned cash rather than providing you with a realistic and practical program that will help you reach your goals.

The promises that some of these programs make to you about working out for 10 minutes a day and in very little time achieving the ripped physique that their models show off is pretty much ridiculous. In effect, the super simple offers are often not much more than a scam.

If you see a commercial for a product promising that you are going to get six pack abs without putting in the work, then it is definitely a good idea to look elsewhere. Those that tell you it will happen almost overnight, trying to sell you just the end result, are little more than a con. Chances are you will get discouraged and quit if the quick results don’t happen. It is just money wasted and the only result you have got is that you are left feeling discouraged.

Spending your hard earned money because a celebrity is telling you that you are going to have six pack abs by drinking their special juice diet or buying one of the fitness contraptions on TV that look more like a piece of modern art is not where you should be focusing.

What you need is a clear and realistic program, a straightforward system, a motivating regime, that you are able to get yourself working on and willing to stick to.

One of the problems with a number of the systems out there now is that they make it sound as if you don’t need to take any personal responsibility for your fitness or health. The trick they use is making it seem as though you would immediately change your lifestyle and adhere to a new fitness program simply by the decision to purchase their equipment or supplement.

The truth is it will take a little more than that. But you can find a program that will help you make the small changes you need to achieve some major improvements over time.

It is important to choose a program with a proven plan that allows you to burn fat, to get your metabolism going, to work on your stomach muscles and to get on track with your diet.

The program should lay out clearly what you should be doing in all aspects of your life to get into good shape and then, once you have started to achieve your goals, provide you with the way to continue to move forward.

It is possible for all of the aspects of diet, fitness and health to come together when you are on a plan that is realistic, supports you, motivates you, is achievable and keeps you focused.

When you actually pay attention to much of the advertising for the new diet and training fads, and the fitness machines with their claims of advanced technology and design, you may notice that they are simply trying to get you caught up in the excitement of making a positive change in your life, so that you then reach into your wallet and make an impulse purchase of their product. This is not a good way to start a new fitness program.

Truth About Abs is a popular program that focuses on full-body training as well as exercise combinations that increase the metabolic rate and stimulate a fat-burning response in your body. Nutritional strategies are also provided in detail and a full dietary plan that will have you enjoying all of the right kinds of food. It is a balanced program with a basis in nutrition, health and training. Have a look at the site to get more information about the program.

Gathering information and looking for something that will suit and motivate you is important. Just the fact that you are online and researching this now is a good sign. The next step is to consider what program is going to allow you to take back control of your life and make sure you achieve that great six-pack look.

Access Truth About Abs

This article was provided by The Wellbeing Factor. Wellbeing is a state of being healthy, happy and prosperous. The Wellbeing Factor provides useful information on health related issues and programs.

You are allowed to publish this article in its entirety provided that the author’s details and website links remain intact and are included with every reproduction.

Getting six-pack abs without dieting requires a great deal of exercises for the abdominal region. Learn several exercises to work out the abs with help from a fitness trainer in this free video on health and staying in shape. Expert: CarolAnn Contact: www.StudioGroupX.com Bio: CarolAnn has 19 years of professional fitness training experience and holds a master’s degree in exercise science and health promotion. Filmmaker: Christopher Rokosz
Video Rating: 4 / 5

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Jul 8, 2011

New Book Reveals How Six-pack Abs are Possible with Full-body Training

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Champaign, IL (Vocus/PRWEB) January 05, 2011

Specialized techniques, equipment, and supplements have cornered the market on abdominal training, offering quick fixes for chiseled abs. But according to Jonathan Ross, author of the new book Abs Revealed (Human Kinetics, 2010), a sculpted midsection comes from training the entire body and not just the abdominals. ?The abdominals are part of the machine of your body,? Ross says. ?Although you want the body to be visually appealing, you still need the machine to work well.?

Chiseled abs require more than doing core exercises and having strong abdominal muscles. ?You may have the best abs possible, but if they are blanketed by a layer of body fat, no one will see them,?Ross explains. In Abs Revealed, he offers a complete program for strengthening, sculpting, and maintaining the midsection. Included are more than 65 core exercises, ready-to-use workout plans, and advice on integrating abdominal development into cardio and strength routines.

?Historically, the abdominals have been trained at random with many ineffective strategies that used either a lot of exercises or a lot of repetitions without much rhyme or reason,? Ross says. ?People do hundreds of crunches to target the abs, but they don?t do similar numbers of squats, pull-ups, bench presses, or other exercises to train additional parts of the body.?

For the best possible abdominal performance, Ross stresses the importance of training both the abs that are seen and those that aren?t. ?The muscles under the six-pack are never seen, but they support the success of washboard abs,? he explains. ?Hidden abdominal stability yields visible abdominal strength, or a sculpted six-pack.?

Building a strong core also requires training back muscles. ?The proper balance of strength and stability between the abdominal and back muscles makes for a truly well-built body,? Ross says. ?You can?t have strong abs without a good back.?

For more information on Abs Revealed or other strength and conditioning resources, visit http://www.HumanKinetics.com or call 800-747-4457.

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Jul 7, 2011

Chasing the Six-Pack Abdomen

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Magazines and movies are filled with images of svelte people with with sleek six pack abdominals, causing everyone who walks into a gym to want the same. Unfortunately, too few understand what it takes to achieve that kind of shape and that lack of information makes it very difficult and often impossible. Ripped abs are more a function of diet and genetics than exercise and knowing that is half the battle.

I once had the opportunity to work on a film crew making an action picture. Both of the actors playing the leads were well muscled and took every opportunity to show off there taught abdominals while on set. In their trailers between shots, however, they would whine like little girls about having to fast to keep their stomachs so photogenic and talk whistfully about the stack of packcakes they would demolish the day that the production wrapped. By the way, those male models you see with the spectuacular midrif musculature have typically been dehydrating themselves for three days prior to the photo shoot.
You cannot expect your abdominal muscles to be visible if they are being hidden behind a layer of fat. For those wanting a six-pack, 10% or less fat as a portion of body weight for men (20% for women), good genetics and consistent training will get you movie star abs. The amazing condition of the actors who appeared in the movie “300″ was the result of  six-month of rigourous training with a strict diet. If you have that kind of time and devotion to give, go for it.
For those of us without unlimited time and money, working out your abdominals with a range of exercises three times a week, with careful and good eating and good genetics, should get you some definition. Go beyond sit ups, though, and work the entire area. Barbell squats and deadlifts are great abdominal exercises, as are planks, leg lifts, pushups and pullups. A well thought out routine can work the mid-section hard while still giving you a good all body workout. A six-pack is not an unreasonable goal, you just need to be reasonable about how your achieve it.

John Corrance operates Buena Vida Fitness, www.buenavidafitness.com, in San Juan del Sur, Nicaragua, offering luxury fitness vacations to help inactive people who want to start a fitness regimen or take those who are already active to the next level of fitness.

Visit me at: evilcyber.com “How can I get a six pack?” or “how do I get washboard abs?” are the two questions that come up again and again from guys that get into bodybuilding and fitness and start working out. And then some start diets – sometimes starve themselves halfway to death – and the results are simply terrible. In this video we are going to discuss why that six pack is not worth being too skinny, getting sick or putting the false priorities. Here is the article mentioned in the video, about how important women really think washboard abs are on a man evilcyber.com Me and Freddie say thanks for watching and visiting!
Video Rating: 4 / 5

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Jul 6, 2011

Fat Loss Expert Scoffs at Six-Pack Abs Gimmicks, Belts, and Gadgets, While Revealing the Truth about Abdominals

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Marlton, NJ (PRWEB) July 26, 2006

Here in North America, it is the middle of summer, and the blistering heat brings the masses to the beaches, lakes, and neighborhood swimming pools. Sometimes a scary thought for many is the fact that they may have to be seen in a bathing suit during all of these outdoor summer fun and games.

One of the main dilemmas for many body-conscious people during these summer months is that they are embarrassed by their extra blubber on the belly. Yes, that stubborn stomach fat that they can never seem to get rid of.

As hard as most people try, after hundreds of seemingly endless crunches and situps, taking expensive (and potentially harmful) fat loss pills, and grinding out hours of boring cardio like a hamster on a wheel, they can still never seem to get that flabby belly fat to disappear. In fact, this has become such a frequent problem in recent years, that the term “muffin-top” has emerged describing that flab that hangs over the jeans.

Considering that approximately 70% of the US adult population is overweight or obese, it is estimated that as little as 1-3% of the population has anything even resembling a six-pack of abs. The next time you are at the beach or the pool, you can look out at the crowd and observe how many people actually have a six-pack. Unfortunately, after scanning hundreds of people, you will usually only find about 1 or 2 that actually have any sort of a six-pack. Usually, the only six-packs to be found are of the beverage variety.

So with millions of people flocking to gyms and buying so many supplements that we now have a billion-dollar industry selling pills and powders, why is it so hard for anyone to attain those coveted six-pack abs?

Mike Geary, a fitness expert based out of Marlton, NJ and author of the internationally popular book, The Truth about Six Pack Abs, says that most people are approaching the problem totally wrong. Mr. Geary states that the misinformation out there in the world today on how to get flat and visible abdominals is overwhelming.

First, Mr. Geary states that one of the main areas where most people go wrong in their quest to uncover that six-pack is that they devote entirely too much time to directly training the abdominals. The fact is that working the abdominal muscles does not burn fat from the stomach area. Mr. Geary says that burning off that stubborn stomach fat can only be accomplished by choosing exercises that work much larger portions of the body and combining those exercises into a strategic exercise program, thereby stimulating the metabolic rate further, as well as increasing the production of fat-burning hormones within the body. Mike explains the most effective ways to do this in his abs book at http://www.truthaboutabs.com/

Also, Mr. Geary insists that probably the main problem is that most people do not eat a nutritious diet that will aid in reducing their body fat enough to be able to see their abdominals. Diet is easily as important, if not more important, than exercise, for getting rid of the stomach fat.

Another main problem that Mr. Geary identifies is that people view all of these supplements, pills, and powders that are advertised so heavily these days as some form of magical solution that is going to give them a ripped six-pack without actually changing their diet or training program. A large portion of Mike’s abs book deals with how to use natural foods, without needing expensive supplements, to burn away body fat the right way, and keep it off for life.

In addition, thousands of people are suckered into buying all kinds of abdominal gadgets that they see in ads and commercials hoping that they will also be a magical quick-fix to their flabby belly issues.

To sum up, it is quite clear that all of the abs machines, gadgets, long boring cardio routines, and expensive supplements are not giving people the elusive flat six-pack abs that everyone wants. It is only with a smart and strategic training program and a healthy, nutritious, natural diet, such as is presented in Mr. Geary’s “The Truth about Six Pack Abs,” that people are actually starting to achieve the flat abs they have always wanted.

Go to http://www.truthaboutabs.com/ to find out more strategies for removing unwanted stomach fat and developing flat six-pack abs.

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Jul 6, 2011

Three Keys to Ripped, Six-Pack Abs

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Besides chest and arm training, abdominal training certainly gets a lot of focus in the muscle magazines and workout programs.  For most bodybuilders, muscular and defined abs are the mark of success.  

However, achieving a muscular, defined “six-pack” abdominal area is not easy for most bodybuilders.  Why is this?  Well, because attaining good abs is not just a function of weight training.  In addition to an intense weight training program, good abs are only developed by a very comprehensive program involving abdominal exercises, strict diet and cardio training.  So, let’s discuss these three keys to “ripped, six-pack” abs.  

 

For that “ripped, six-pack” look, the abdominal muscles must be trained like any other muscle group.  The key is to choose the proper exercises and use the proper techniques that will elicit the best development.  Forget about those ab crunch machines or “ab rockers” you see on TV.  They’re a waste of time and money!  

If you want to thoroughly stimulate your abdominal muscles to grow and achieve the “six-pack” look, then you must rely on the science.  The study at San Diego State University revealed that the Bicycle Maneuver, Captain’s Chair Knee Raises, Crunches on Exercise Ball and Reverse Crunch are the best and only exercises that you need to do.  These four exercises are the most effective and offer variety in your abdominal training. 

Perform all your abdominal work for 8 to 20 repetitions.  As you become more conditioned, perform 2-4 sets of 8-20 repetitions.  All repetitions should be performed slow and deliberate motion.  No ballistic or quick motions.  Let the abs do all the work. The rest between sets should be 30-60 seconds and no longer. 

Depending upon how much bodyfat you have around your waist, you should consider your diet.  If you’re an ectomorph, then you may not have much bodyfat, if any, around your waist.  Mesomorphs may need to “tune-up” their diet if they have put on some additional bodyfat during their mass building phase.  Endomorphs probably have some body fat on their abs, and therefore, some serious diet modifications must be made by limiting carbohydrates and increasing protein.  Avoid refined carbohydrates, sugar and fat laden foods.  Loose the booze…alcohol metabolizes into fat.  Men should avoid beer as it “feminizes” the body. 

 

If you have bodyfat around your waist, then you must engage in a serious cardio training program to rid yourself of this excess fat.  I recommend that you perform Interval Training for your cardio.  Taking long walks or jogs for 45-60 minutes will not do the trick.  Numerous research studies have shown that Interval Training is far superior to walking or jogging for fat loss.   

To do Interval Training, run or sprint for 30 seconds, then walk for one minute to recover, then repeat this sprint/walk cycle about 8-10 times.  Be sure to warm-up before and cool down after Interval Training. The key to Interval Training is to push yourself as hard as you can during the running or sprint for the allotted 30 seconds.  This form of Cardio Training will burn more body fat while also improving your cardiovascular conditioning. 

All three keys are essential to obtaining the much-desired “ripped, six-pack” abs.  As with any fitness endeavor, consistency and persistence are needed to achieve success. 

For a FREE REPORT on ab training and more information on a comprehensive abdominal training program, visit this site.

Jeffry Robinson is a NSCA Certified Personal Trainer specializing in muscle building, fat loss and fitness consulting. With over 40 years of bodybuilding experience and his in-depth knowledge of physiology, anatomy and muscle building principles, he has developed new and revolutionary information products for bodybuilders. For bodybuilding articles and free bodybuilding reports, visit his website. 

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Jul 4, 2011

How To Get A Six Pack: Site Reveals How You Can Trade In Six-Pack Of Beer For Six-Pack Abs

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(PRWEB) June 22, 2010

The newest recent launch of a fitness sites on how to get a six pack, aims to debunk the many infomercials that claim a six pack body shape can only be achieved with the aid of supplements. Getting a perfectly toned muscular body with defined six packs abs is highly achievable if you act on proven advice. Men and women can now access this free site readily to obtain useful, hype-free information on meal plans, exercises and diets that work to gain that six pack abs.

According to website owner, Joel Riley, there is currently tons of information on the Internet on how to get a six pack abs and how to get rid of love handles yet so much of the advice is unproven. Our bodies have the ability to achieve such a highly desirable muscular shape as we are all born with it. The main reason that prevents us from seeing our six pack is because of a less than ideal healthy lifestyle where we spent many years overeating and the lack of exercises. This lifestyle has concealed the six pack on our stomach.

“So what is the secret on how to get a six pack fast? The fact is that it is really simple matter of effort and coordinated exercises and dietary planning. In other words, lose the fats and build the muscles! Every article on the site cuts to the fat and focuses purely on helping the reader to achieve his goal. There’s an exclusive range of information including exercises and meal plans to get anyone started.” said Riley. To help readers achieve their six pack dreams, the information provided at the website proven methodologies and tips. Additional information is distributed through a free weekly newsletter that readers can subscribe too. If you wish to know more about how to get a six pack hassle free, visit the website.

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Jul 4, 2011

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