Six Pack Figure

We all know that too much belly fat is not good for the heart. Perhaps you want to get rid of a pot belly, or maybe you just want to tighten and toned abs that already show. In any event, here are some fast ab workouts that really work.1. The gluteus pinch. The gluteus maximus, otherwise known as the largest buttocks muscle, is best-known for extending the thigh and rotating an outward. It is commonly worked out with quick lifts and back in harness lifts. However, did you know that it is also an important foundational muscle?

Try pinching your gluteus together, almost as if you have a pen grip between your buttocks and you’re trying to keep it from falling to the floor. If you stand sideways in front of a full-length mirror when you do this, you will see your back straighten out and your stomach pull in. It sounds silly perhaps, but 50 sets of this powerful exercise can strengthen your gluteus, align your spine and improve your posture at the same time.

2. Modified bicycle. Lie and your back with your arms stretched on the floor over your head and your legs straight. Now draw up one leg so that your knee almost touches your chest. Straighten this leg and then repeat the process with the other leg. If you cycle this exercise until tired, you will have given your legs and midsection a good workout.

3. Abdominal vacuum. This is a common posing move performed by exercisers, but it can also be a good abdominal workout. Simply drawing your stomach as far as possible, almost as if you’re the outer shape guy on the beach was trying to impress the pretty girl who walks by. A modification of this exercise is to exhale all of the air out of the lungs and expanding the chest while you do the vacuum. You can do this exercise while standing or lying down. Try both and see which you prefer.

4. Crunches. Why on your back, your legs bent, knees up in the air and feet flat on the floor. Clasp your hands behind your ad rollup slightly, as if you are trying to raise your torso off of the floor, and feel the ads powerfully tighten repeat for 15-30 repetitions.

5. Sit ups. While this exercise is criticized for working the hip flexors more than the it can be a valuable part of your exercise regimen, as long as it does not take the place of crunches. It

Take the same position as you do for crunches, but this time, curl your torso all the way up so that you can place your head between your knees. You may walk your feet under a piece of heavy furniture if this helps. Be sure to breathe and as you go down and exhale each time you lift up.

About the Author
Howard Haynes reveals the secrets of ripped, blasted and chiseled abs and reviews some of the top ab training programs at Abs Blast. This article may be republished in any newsletter, ezine or website, provided this message is included.

What is the fastest way to get abs? This is a question that many people ask. We only have one life to live, so we want to achieve our goals as quickly as possible.The answer is a combination of four disciplines: abdominal training, diet, aerobics, and an overall strength training program.

Abdominal training is important, but it alone is not enough. It is true that strengthening and hardening the abdominal muscles will help to flatten the stomach somewhat. You see, in an unfit person, there is a layer of fat both on top of and underneath the abdominal muscles. Strengthening the abdominal muscles will help tighten them and will produce the appearance of a flatter stomach. But it will not necessarily get rid of the fat.

You see, spot reducing is a myth. You can not reduce the fat on only one part of the body. Fat reduction must take place throughout the entire body or not at all. Furthermore, the fat underneath the abdominal muscles poses a coronary risk, and can put you at risk of higher cholesterol levels, heart disease, diabetes, hypertension and stroke. Of course, for a sixpack midsection, abdominal training is important, but it must not take the place of the other three elements of a total fitness program.

Now let’s look at diet. Did you know that reducing the amount of fat you ingest can be just as important, if not more so, than the number of calories? Researchers at Cornell University performed an experiment with two test groups. One group could take in all the fat they wanted but had to carefully count calories. The other group had to carefully watch their fat intake, but could take in all the calories they wanted. Guess which group lost more weight after 11 weeks? That’s right, the low-fat group!

Now we come to aerobics. This needn’t involve putting on leotards and doing funny calisthenics in a gym. Aerobics can be any activity you enjoy: tennis, basketball, swimming or even walking. Just watch out for high impact aerobics. Activities such as running can cause your feet to hit the ground with a force equal to two to four times your weight. This can damage joints and muscles.

Finally, let’s consider overall strength training programs. Building muscles throughout the body is the best way to get that ripped, six pack set of abdominals. That’s because muscle is more metabolically active than fat. Gain muscle, and you burn more calories, even when you sleep. In fact, a 150 pound man whose weight is mostly lean tissue can ingest 500 calories more a day than someone whose weight is largely fat. And of course this doesn’t count the calories burned by the workouts themselves.

Therefore, the question “what is the fastest way to get abs?” Is a simple one. It requires a total body workout plan. Start today to see the results as quickly as possible.

About the Author
Howard Haynes reveals what is the fastest way to get abs and reviews some of the top ab training programs at Abs Blast. This article may be republished in any newsletter, exine or website, provided this message is included.

by Roger Davies

Being a personal trainer there is one question I get asked time and time again. How do I isolate my……..(abs, biceps, quads etc.) When I hear people ask this I think that they are missing the big picture. Whatever muscle group it is they always want to isolate it. My first response is always, “why the hell would you want to isolate it.”The first thing I explain to them is that the bodys’ muscles don’t work well in isolation. Rather it works better in along a kinetic chain where different muscle groups are recruited together to complete a complex movement. There is not such a thing as muscle isolation, whatever movement you are doing there is always a nearby muscle that is helping. This article compares muscle isolation through single joint exercises and multi-joint complex movements and which is the most effective way to lose fat.

Training by muscle isolation will result is joint injuries because the body is not working in the functional way it is designed to. If you want joint problems, tendonitis and excess body fat then by all means carry on trying to isolate body parts. The smart way to get a toned, muscular, lean and injury free body is to change your focus away from muscle isolation.

Take a look at the physique of the world class sprinters and some of the NFL running backs. These guys’ coaches would NEVER allow them to train for muscle isolation and they are ripped to shreds so they must be doing something right.

The biggest benefit of moving away from muscle isolation to using complex movements is that you will find it much easier to lose fat. The reason for concentrating on multi-joint movements is that you not only burn more calories per workout than single joint muscle isolation, you will also increase the metabolic rate and stimulate the release of fat burning and muscle building hormones like testosterone and growth hormone.

Take an example. Probably the most common leg exercise used in gyms across the world is the leg extension, a single joint exercise that mainly works the quadriceps. This exercise doesn’t even burn that many calories and has the potential to cause knee joint instability in the long run. Examples of multi joint exercises are deadlifts, squats, lunges, step-ups. These exercises work hundreds of muscles (including the quadriceps) as a functional unit. They will improve joint stability in the long run, when done properly, and also burn massive amounts of calories compared to single joint exercises.

This FREE E-Report will reveal over 27 unique metabolism boosting secrets for striping off belly fat and getting sixpack abs.

http://easyfitnesstips.com/sixpackabse-report.htm

About the Author
I am a personal trainer, specialising in fat loss and body sculpting. Get your free e-report at http://easyfitnesstips.com/sixpackabse-report.htm

by Howard Haynes

Want to flatten your abs with free abdominal workouts? The nice thing about the abdominals it’s that they can be worked without needing to invest in any special equipment. Not only that, but they can be exercised anywhere; at home, in the gym, or in the park. Here are some excellent free abdominal workouts to get you on your way to developing that ripped sixpack.

1. The Leg Cross. Lie on your back, arms at your side, legs together. Now slowly raise your legs to a vertical position and spread them out into a “V” formation. Bring them back together and then cross them over each other so that the right leg is pointing towards the left and the left leg is towards the right. Feel the contract powerfully in your abdominals. This is a marvelous exercise. Try it.

2. The Bridge. Sit on the floor with your heels propped up on the seat of a chair. Now, with your arms, raise your buttocks off the floor until your body achieves an almost perfectly straight position parallel to the floor. Be sure to feel the tension and contraction of your abdominals. One of the best but little-known free abdominal workouts.

3. The Backwards Reach. Another free abdominal workout that is excellent in that you can do anywhere. Stand upright, your arms together over your head, your feed a few inches apart. Now swing your arms forward in front of you while bending at the waist. Continue the motion as you swing your arms between your legs and in back of you as far as possible. Be sure to touch the floor behind you with your hands. Feel the contraction in your abdominals as you reach, reach, reach, as far behind yourself as you can.

These three little known free abdominal workouts are all excellent for building your definition and flattening your abs. Be sure to perform each of these exercises for several repetitions on a daily basis.

About the Author
Howard Haynes provides more free abdominal workouts and reviews some of the top ab training programs at Abs Blast. This article may be republished in any newsletter, exine or website, provided this message is included.

How can you get the fastest six pack abs possible? Remember that Rome wasn’t built in a day, but there are steps you can take to speed up your progress toward that ripped midsection.

1) First of all, if you really want the fastest six pack abs possible, there is no way to discount the importance of dieting. Bodybuilders who want to reveal the definition of their muscles invariably go on an intense diet. This is because stripping off the covering outer layer of fat is the only way to reveal the muscle definition underneath. indeed, almost anyone, if they lose enough weight, will gain some muscle definition.

But starvation or crash diets are not healthy. Furthermore, researchers have found a link between abdominal fat and “yo-yo” dieting, or repeated bouts of losing and then regaining weight. Perhaps such dieting slows the metabolism, or perhaps people who go off of a binge diet tend to gorge on fats. In fact, studies, such as those conducted by Dr. Judith S. Stern, professor of nutrition and internal medicine at the University of California at Davis, have shown that people who go off of a binge diet tend to show a preference for fatty foods.

“if you eat the same number of calories of fat and carbohydrate, you’ll gain more weight eating the fat,” Douglas L. Ballor, exercise physiologist at the University of Wisconsin at Madison was quoted In a major magazine as saying this an explanation of the phenomenon. “That’s because dietary fat can enter cells “as is,” while carbohydrates have to be converted into fat to be stored. This takes energy, which burns calories.”

Therefore, to really lose weight and get the fastest six pack abs possible, you should combine a regimen of both exercise and diet.

But you should also diet smart:

2) One of the best steps and dieting is to cut down on your fat intake. Research suggests that not all calories are the same. It’s the amount of fat that you take and that makes the difference.

In fact, researchers at Cornell University discovered that cutting fat can make you lose weight without cutting calories. In an experiment, one group didn’t have to worry about how much fat they ate, but had to carefully count calories. The other group didn’t worry about calories but had to carefully cut their fat intake. Guess which group lost the most weight? In fact, after 11 weeks, the low-fat group had lost twice as much weight!

A common recommendation is that we limit fat intake to 30% of allowable calories, but if you cut fat down to 20%, you’ll likely see even greater progress, according to exercise physiologists Bryant Stamford.

3) The food you ingest should be rich in complex carbohydrates such as grains, pasta, fruits, rice, legumes, and vegetables such as potatoes with the skin, corn, carrots, beets, and squash.

Remember that a dietary excess of only 80 calories, about the amount of a slice of bread, can cause an otherwise sedentary person to gain 13 pounds in five years. He would burn about 80 calories in a 1 mile stroll so he could keep himself at a constant weight if he walked to the office daily instead of driving, provided his caloric intake remained constant.

However, this kind of leisurely weight loss is not practical for someone who wants to gain the fastest sixpack abs possible. Put another way, to lose a whole pound of fat you need to burn 3500 calories more than you take in. So there’s no discounting the need for vigorous and strenuous exercise if you want the fastest six pack abs possible.
About the Author
Howard Haynes reveals the secrets of ripped, blasted and chiseled abs and reviews some of the top ab training programs at Abs Blast.

By Andrew Choong

To get rid of love handles fast, many people want to see results immediately, shedding off those fats around our waistline and seeing those exclusive abs. But training the abs is one of the most challenging phases in your overall body sculpting journey. Not to worry, how about using these six exercises that you can do using a stability ball that are proven to be
effective in building those flat abs fast.

Trunk Curl

Place the stability ball against your lower back. Take care to brace your feet well, as this position is much more demanding than if you put the ball between your shoulders. Slowly, curl your trunk by bringing your chest towards your hips. Your shoulders and upper back should be moving away from the ball, with only your lower back supporting your body. Uncoil
to your starting position slowly. Make sure that your lower back maintains contact with the ball at all times and do the exercise slowly to prevent
injury.

Oblique Trunk Curl

The starting position for this exercise is the same as the Trunk Curl. But instead of bracing your legs squarely apart, lower your legs slightly to one side. Then, when you are curling your chest towards your hips, it should be in a diagonal direction. Your body should curl slowly inwards. Remember to maintain contact between your lower back and the ball at all
times. Perform a complete set on one side, then repeat for the other side. This exercise should be done slowly.

Anchored Reverse Trunk Curl

For this exercise, you should be lying flat on your back on the floor. Your arms should be overhead and holding on to a stable object. It could be some heavy furniture, your door frame or an exercise machine. The ball is placed between the knees and ankles. The idea is to lift the ball up but using only your abdominal muscles to pull your hips up towards your chest. This action should result in your hips and buttocks leaving the floor. Lower slowly to the starting position.

Side Bends

Again, from the lying position, this time, you should be on your side. The ball is still placed between your knees and ankles. Pull your hips towards your chest. You might want to brace your feet against the wall as a starting position.

Trunk Pike

This is an interesting exercise that requires some balance. Lie face down on the ball. Place the ball just above the knees. Begin by curling the hips and pelvis towards the ribs, but make sure the legs remain straight.
Lift your buttocks as high as possible to attain a “pike position”. Don’t let your back sag during this exercise.

Leg Press

This position starts with your lying flat on the floor. With the ball placed at the ankles, lift it off the floor. Keep your lower back pressed to the floor and it should remain in this position throughout the exercise. Extend the legs up and outwards and try to hold it while keeping your lower back pressed to the floor. The lower you try to hold the ball to the floor,
the more difficult it will be.

With these exercises, hopefully you can get rid of love handles fast and start seeing some results. But always keep in mind, I did not write this for the fun of letting others read. Actions will be your best response after reading this article.

Source:  Andrew
Choong

 

Andrew Choong writes for http://www.trainthoseabs.info.

Who wouldn’t want to sport an inspiringly perfect body? In men, having six-pack abs is the best thing that could ever happen to them. A big percentage of the male population believes that having a beautiful body means being attractive to the opposite sex.

Having six-pack abs could actually make you feel like a super hero, at least in body shape and form. This, along with thousand other reasons, is what a man has in his mind whenever he tries to sweat it out in the gym pulling and pushing weights to his body’s limits.

But how can you really obtain six-pack abs fast and easy? Of course, the natural way to do it is through hard work and perseverance. A little knowledge on muscles and diet would help a lot too. However, just so you’re sure you’ll get your super hero abs right on schedule, hire a trainer.
Let them monitor your exercise routines and eating habits. And you should transform from a skinny little creature into a big, brawny person in no time.

Repeated exercises of the abs muscles are what you have to focus on. That means you have to perform numerous sit ups and bench exercises to trim and tone your abdominal muscles. Of course, what’s the use of having a six-pack abs if it is not complemented with solid muscles on the arms, legs, and thigh? Achieving that perfect abs also means you have to build
up those biceps too.

When it comes to diet, an all protein meal is ideal. Protein allows muscles to grow big and strong. With the energy coming from lean meat, nuts, and beans, you can be certain that those muscles will become exactly what you expect in no time. To be really sure, talk to a dietician or a nutritionist. They should be able to guide you as to which meals to take.
This step is mandatory, especially for people who have certain health concerns.

The road to six-pack abs done naturally could take you anywhere from 8 months to a year, depending upon the time and effort you put into it. The more committed you are, the faster the results will be.

Now if you don’t have eight months, don’t worry. There’s a short cut. You can take the many muscle building supplements that now widely available in pharmacies today. But you’ve got to be careful of the effects of these drugs. There are supplements can’t be used by teens and most of them is dangerous when taken in doses more than prescribed.

Between these two options of obtaining six-pack abs, the natural way of building muscles is still the best route. It is not only health wise - it also has a more lasting effect on you. And more than anything, working your way towards a trimmer, sexier body is more fulfilling mentally, emotionally, and physically.