Six Pack Abs - Don't Go Through Life Without Them!

Why Are Six Pack Abs So Rare?

A washboard stomach is a rare thing these days. Although you see a lot of people in magazines and movies with great abs, you rarely see a regular guy or girl walking around with a six pack. Most people eventually give up on their quest to get a defined midsection. They believe that it is only something for movie stars or super models. I'm telling you to quit thinking that way!

Lifting a Large Amount of Weight is Not As Impressive as Toned Abs

There are many, many more guys who can bench 315 pounds, than there are guys with a tight midsection. Many women can jog over 6 miles, but not many women have 6 pack abs. If you want to be exceptional, than having a defined midsection is the way to go. If you are spending any time in the gym at all and you don't have a 6 pack, then you are spending your time doing the wrong things. You will need to shift your focus if you want great muscle tone in this area of your body.

When Your Abs Are Defined, Your Whole Body Will Look Great

The fat around your stomach area is usually the last to go. If you get to the point where your abs are showing, then I guarantee you that the rest of your body looks amazing as well. I believe that this is the reason that people find toned abdominals so sexy...they know that the rest of the body must look toned as well! So if you focus on a 6 pack, everything else will fall into place.

Getting a Washboard Stomach is Mainly About Diet and Cardio

I swear that you could drop all those crunching and sit up movements and get amazing abs. How do I know this? Well, I haven't done a crunch in over 5 years and my abs are more defined then ever. Have you ever seen the TV show "Survivor". By the end of the show almost every person has really defined six pack abs and I know that none of them got there by ab exercises. You don't want to go to that extreme, but it does show you what low body fat will do.

Ab Exercises Probably Account for Only 10% of the Results

I don't think you need to directly target the abs to get a great mid section, but if you want pick one and hit it for 4-5 sets. The majority of your time should be spent on a bit of lifting for the rest of your body and intense cardio. As far as choices of cardio go, running on a treadmill or running outside is the way to go. Your abs work harder with running, because there is a certain amount of balancing involves between your legs and upper body. If you are on an exercise bike, your abs don't have to work at all. Your body is being stabilized by the seat.

Summary: You probably just need to increase the cardio and decrease the calories if you don't have six pack abs. I know it sounds almost too simple, but believe me it will work for you.

About The Author: Rusty Moore is the author of the controversial fitness blog...The Fitness Black Book. Learn advanced aerobic exercise and lifting routines that give you a sexy lean body instead of a bulky one! Too much muscle is "cheesy"...find out how to look attractive! Visit his site today... Fitness Black Book

Peyton Manning - 3 Tips to Rock Hard Abs

I'm sure you've seen the commercial by now with Peyton manning giving a "HeartFelt" pep talk on the virtues of shirt shopping and abdominal training. Peyton goes on to say "If you're over 23 and not in the N.F.L buy bigger shirts and forget about rock hard abs".

Peyton Manning is probably right most people in America will need bigger shirts especially after the Holidays. The average weight gain for most Americans is about 7 to 10 pounds, that's enough to soften up even the best of abs. The weight gain starts with Halloween. and continues straight through to the New Year

Well, we're going to try and save you some money on shirt shopping and get you a pair of abs even if you're over 23 years old and not in the N.F.L

Here's 3 tips to Rock Hard Abs and Smaller Shirts

1. Eat Better- Plain and simple if you are eating "Super Sized" portions of fast food throughout the day culminating with a giant meal before you go to bed you are in for a bigger shirt size guaranteed. You must eat five to six small nutritious meals throughout the day spaced out every three to four hours consisting of a lean protein (chicken breast ,turkey breast, lean red meat, egg whites e.t.c.) Complex Carbohydrates (vegetables, fruits, oatmeal, yams, e.t.c.) and a healthy fat (almonds, walnuts, ½ avocado, flax seed oil e.t.c.) Give this tip a try- You'll feel and look better.

2. Exercise- Yes you must move your body if you want abs and smaller shirts.

Exercise isn't just for those under 23. The most efficient way to train is performing full body workouts using muti- joint movements. This will ensure you are burning maximum amounts of calories as opposed to Bodybuilding workouts where muscles are isolated and calorie expenditure is minimal. Use Multi - joint movements and full body workouts and you can't go wrong.

3. Consistency- Last but not least is consistency. Eating well and exercising some of the time, while an improvement, won't bring rock hard abs and smaller shirts. You must stick to your diet and exercise program. There are many temptations to take you away from your goals but with hard work, and persistence, rock hard abs and smaller shirts can be yours - Guaranteed.

There you have it. "3 tips to Rock Hard Abs and Smaller Shirts". Let's Prove Peyton Manning wrong but remember small meals throughout the day, exercise using full body movements, and be consistent. Follow these tips to abs and smaller shirts and you're on your way. Good Luck!

Eric Bonilla has been a Fitness Professional for the last fifteen years. Eric owns and operates Premier Sport & Fitness, located in walnut, C.A. Eric works with athletes, seniors, and soccer moms, but specializes in helping kids stay fit and learn healthy lifestyles. His programs have helped literally hundreds of people lose body fat, achieve their goals on the sports field and learn strategies that will help them lead longer healthier lives.

Eric Bonilla
 

909 595 2670
 

www.Premier-Sport-Fitness.com

The Fastest Way To Get Six Pack Abs Effectively

We are all trying to aim for the fastest way to get a six pack abs effectively. And many people will choose to go to a fitness center to get a fit body. In the fitness center, most people would focus on getting a toned abdominal. One of the most effective ways of training abdominal muscles is to do crunching exercise. Research has shown that we should lift our legs between 30 to 45 degrees. Our hip muscles will begin to take charge of the crunch movement when we lift our legs beyond 30 degrees. Crunches with bent knees and unsupported legs maximize abdominal activity without risk to the lower back.

Focus on the quality of abdominal movement by doing the exercises slowly, with control. Try to visualize your abdominal muscles contracting tighter with each exercise, stressing the importance of the contraction. Try adding light hand held weights (2 to 4 lb) to some of the exercises only when you feel you really need that additional challenge.

During the design of an abdominal workout, choose between 5 to 10 exercises. Perform 8 repetitions of each exercise before going on to the next exercise. We should add variety to our workout every 2 to 3 weeks. This is to vary the type of muscle contraction used (shortening, lengthening, and static). Shortening contractions are more useful in training abdominal muscles than lengthening contractions.

Perform the abdominal exercises with accompanying music. Slow and controlled movement is the best when we exercise. When the music is too fast, we may not be able to perform each repetition to achieve its full effects. So we should never let the music dictate the tempo of the exercise.

It is important that we train our abdominal muscles at least 3 - 5 days per week. Unlike other muscles, we seldom fatigue the abdominal muscles enough so that they need an additional day to recover. So we should always do some abdominal exercise on a daily basis to counteract the excessive tightening of your lower back muscles and hip flexors. Although the abdominals are a troublesome spot for many people, these points will us to get the fastest way to get a six pack abs effectively.

For you are seriously trying to slim your waistline, stop piling on the fats, get discipline, enforce determination and get your own personal health magazine washboard abs at http://www.trainthoseabs.info

The Easy Way to Show Off Your Six Pack Abs - Lose Your Belly Fat

Have you noticed that almost every member of your local gym has some sort of abdominal exercise in their routines and yet somehow, they never quite own those desirable 6 pack abs?

Have you been religiously doing your abdominal muscle exercises? Are your abs showing to your satisfaction? No? Why? The fact is that your ab muscles are one of the easier muscles to build. So naturally you would wonder why is it that so many people have such a hard to developing them.

You may think that you don't already own those six pack abs but the truth is that you already do. The problem is that your belly fat is covering those abs. If you have a body fat ratio higher than 12%, it will be virtually impossible for you to show off those sexy abdominal muscles. In order to get more defined abs, you have to burn off as much fat as possible. You will be able to own those rippling washboard abs when your body fat is less than 10%. So if you have fat on your belly, forget about abdominal exercises and burn off the fats first.

The second reason why you may not be developing great abdominal muscles is because you may be doing the wrong exercises and/or working out with bad form. You may have low body fat but if you are doing exercises with bad form, you are not going to see good results and you are also risking injury.

Let's take a look at some of the most popular abdominal exercises. People are packing in the gym doing hundreds of these exercises not knowing that really don't do as much for your abs as you might think. Don't believe me? When you do your sit up or leg raisers, place your palms on your hip on the area connecting to your thigh and perform the exercises. What do you feel? Those are you hip flexor muscles and those are the ones doing most of the work. If these are the muscles doing most of the work, how can you expect to get strong ab muscles??

So you decide your going to just do crunches instead right? That's fine but the problem is that most people perform crunches incorrectly too. In doing the crunch, you are supposed to squeeze your abs hard so that you are crunching them. Hence the name, "crunch." In order to squeeze your abs hard, you have to curl up like a prawn and breath out all the air in your lungs at the top position and then squeeze the muscles so hard that you feel a burn. That will take a few seconds to crunch out all the air before you lower to the beginning position again. If you are just going up and down rhythmically, it will be nearly impossible to do your crunches correctly. It is extremely hard for an average person to do ten properly performed crunches, no less hundreds of them.

Here is the bottom line, doing hundreds of crunches is not going to get you the results you are looking for. Start working on burning fat and doing your workouts in correct form. In no time you will start seeing your abs show.

For more information and helpful tips, check out my Website

Tighter Abs – The Simple and Forgotten Stomach Vacuum!

I’m talking about the Transverse Abdominal Muscle. This is part of your midsection that runs horizontally across the abdominal wall underneath your internal and external oblique muscles. The TVS (Transverse Abdominis) muscle is responsible for pulling the abdominal wall inward and therefore forcing expiration.

The next important part of the Transverse Abdominal muscle is that it acts as a personal weight belt to stabilize your spine and pelvis region. The stronger your TV muscles are puts you at a much smaller risk of having lower back pain and will help you on heavy lifts such as squats.

Why else should I strengthen my Transverse Abdominis muscle?

Well, for the point of this article, Tighter Abs! When this muscle is stronger it holds everything else in. This can easily trim 2-4 inches off of your waistline in a matter of only 2-3 weeks.

How to train this muscle

The main exercise you must learn is called the Stomach Vacuum. To perform this you actually pull your belly button up and in toward your spine as far as you can go. While doing this don’t forget to breathe. This exercise can be done standing, laying on your back, laying on your stomach, seated or kneeling position.

Variations and Workouts

The basic workout calls for 3 sets holding in the full stomach vacuum for 20 seconds each set. Increase this up to 60 seconds as it strengthens.

The passive workout calls for tying a string around the midsection (right around the belly button) in a tighter almost full stomach vacuum position. You can leave this on anywhere from 10 minutes to all day. It serves as a constant reminder every time it tightens that you need to pull it back in.

Conclusion

Now that you know what to do there are no more excuses for the distended belly, you can do these exercises during work or sitting at a computer! Stay motivated and best of luck!

Brought to you by Patrick Flaven owner of TopBodybuilder.com

http://www.TopBodybuilder.com – Web Guide for Bodybuilders and serious minded athletes.