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

How to Get Hard Abs Without Busting a Gut

Ever thought about really putting the effort and getting a set of ripped lean and defined set of abs? I'm sure you have, who hasn't. They look so dang good, how can we not hope for looking like this some day. In this article a I expose a little ignorance and give you a few interesting ideas about getting hard abs without working too hard.

First and foremost, you must realize what you want. There seems to be a lot of confusion about the abdominal body part. The confusion lays in working them. It seems logical, that if we want better looking abs we should work them and grow them. This fact is responsible for more people quitting and never bothering again. The confusion is understandable, but you should approach this intelligently and you will get the results you are after without too much work.

Getting a good set of hard abs is about presentation and not the muscles themselves. Its about a visual balance and aesthetics. Working your abs for hours and hours a week actually has the opposite effect, hence this is why most people give up. Their muscles grow around the waist as a response to their diligent work outs. Then they despair as they notice something strange. They dont look good!

If you have a layer of fat across your abs, and you do the work outs that make the abs grow too, you are actually making your torso look bigger. But wait? Isn't that the point? Ummm...no. Heres why. A set of neat tight abs on a muscular body make a great center piece. All muscular bodies are not complete without the familiar six pack. But....when the eye looks at a muscular body it focuses on the six pack because it is a natural resting place. The eye follows the V shape, the wide shoulders and rests at the point of the V the bottom of it, the abdominals. The eye searches for this natural shape, the V or a triangle and is naturally more satisfied with a smaller V The wider the top, the more tapered the bottom, the more satisfying it is to look at.

So if we work out our abs and grow them...we are actually doing the opposite of what we want. A nice tight torso. The key to a nice tight center piece is reducing your body fat. That is really how abs are made. The bumps you will find quite easily and naturally once your skin layer is absent of the access fat which hides them!

If you would like to get a six pack in 23 days or less, buy The "Abs In 23 Days" training program. You can learn more about this award winning, abdominal pumping, fat stripping product by clicking HERE

I Want Six Pack Abs! 6 Amazing Benefits of Six Pack Abs

A lot of people tell themselves, "I want six pack abs!" Everyone wishes for washboard abs, but not everyone knows that with toned abdominal muscles comes many other benefits. The strength of your mid-section does more than just determine how you will look in a bathing suit.

If you perform endless crunches and other stomach exercise in hopes of gaining the perfect, flat tummy, you should know what else you will be gaining.

1. Defined Waist

When your mid-section is not toned and you are carrying extra tummy weight, you can lose the definition of your waist. Your curves might disappear and you might feel lumpy. Or, your mid-section might become the biggest part of your body.

You might find it difficult to find clothes that fit well and look attractive, and your self image could plummet. With a regular stomach exercise routine, you could be on the road to a flatter, toned tummy and a well-defined waist.

2. Better Posture

When your tummy is flabby, your posture follows the same rule. If your stomach area is flabby, you will most likely have poor posture. Your shoulders might hunch over and you might find it difficult to do anything but slouch when you sit.

When you strengthen your abdominal muscles through stomach exercise, you will find it easier to sit up straight. Your strong mid-section will provide stability for your body and you will find yourself standing straighter.

Not only will you find it easier to stand straighter, but your body will naturally stand straighter. With a straighter posture, you will appear taller, you will look more confident, and your clothes will hang on your body more attractively,

3. Better Digestion

When you have poor posture due to undefined abdominal muscles, your digestive tract can become compressed and aggravated. Food and waste might have a harder time navigating your digestive tract.

When you perform regular stomach exercise and strengthen your abdominal muscles, your posture improves. With improved posture, your digestive tract is more likely to be situated as intended, and your food and waste will move through your digestive tract much easier.

4. Relieve Lower Back Pain

If you suffer from lower back pain, strengthening your abdominal muscles with stomach exercise may improve your condition. When your abdominal muscles are weak, your lower back must work harder to support your upper body.

Stomach exercise will help create strong abdominal muscles that will help your back support your upper body. When your abs and back muscles are able to work together, a portion of the load is taken away from your lower back.

5. Move Easier

Do you have problems getting up out of a chair? Is it difficult to pick up your toddler? Do you find it hard to get out of bed?

Your weak abdominal muscles might be the reason. We use our abdominal muscles for a wide variety of movements that we use every day. If your abdominal muscles are weak, your might find it difficult to move around and perform regular daily activities.

Strengthen your abdominal muscles with stomach exercise and you will find it easier to get around.

6. Increased Self Image

Let's face it. When you look better, and move better, you feel better about yourself. When you put on extra pounds and let your body go, your self image can plummet.

Exercise, in general, can increase your energy level and melt extra pounds. If you dedicate yourself to feeling and looking better, you can drastically improve the way you look at your life. Stomach exercise to tone your abdominal muscles, along with a regular cardiovascular exercise routine, can boost your energy, change the way you look, and help boost your self image.

I want six pack abs! If you want to learn the truth about how you can achieve a great looking stomach, visit http://www.truth-about-abs.info for more information.

Great Abs - A Beautiful Belly - 4 Super Tips

A Beautiful Belly

Almost everybody has a belly and in America 65% of them are bigger than they should be. A big belly is a health risk. The bigger your belly is the higher your risk for heart disease, diabetes, cancer and stroke. Women are at increased risk when their waist is 37 inches or bigger in circumference. Men are at increased risk when there belly is 40 inches or bigger. Get out your measuring tape and assess your risk. How did you fare? Time to get to work on that gut.

An Easy Washboard Stomach

What if I told you that if you would do 33 crunches everyday that your belly fat would melt away? I would be lying. It is really 34. Just kidding. There isn’t any magic number or exercise which preferentially burns belly fat. Exercising a body part to make is skinnier is called spot reduction. Unfortunately our bodies don’t work like that.

When you exercise you burn calories. Some of those calories come from fat. We store fat all over our body and when it is needed we take a little from here and a little from there. It seems like the last place you lose fat is the place you would like to lose it first. The famous last five pounds always seems to be on your tummy. Seeing the six-pack requires patience, persistence and a disciplined diet.

Eating for a Six-Pack

Eat all the chocolate chip cookies you want and have abs that ripple. Ha! I wish. Creating a washboard stomach requires burning your stored body fat. Burning your stored body fat requires you to be in a calorie deficit. You know what that means—eating less than you need. Prepare yourself to feel hungry on your way to the perfect stomach. Eating less than you need isn’t easy. Here are four tips to help you eat fewer calories than you need and still feel great.

1) Hydrate. When ever you feel hungry—drink some water. Try drinking a quart of water 10 minutes prior to eating. Drinking water helps you feel full. Drink up to a gallon of water a day.

2) Fill up on fiber. Go for high fiber, low calorie foods. Celery, lettuce, cabbage, broccoli, cauliflower, kale, chard, and spinach are all examples of low calorie, high fiber foods. Include these types of foods in all of your meals.

3) Snack on fruit. Fruit is also low in calories and high in fiber. Most fruit also has a lot of water in it. The combination of water and fiber make fruit a filling, low calorie snack. When you feel hungry grab an apple, orange, plum, peach, pear, mango or apricot.

4) Exercise. Exercising is a great way to reduce your appetite, take your mind off food and burn extra calories. Sometimes a quick 10-minute walk will do the trick.

In addition to eating right you will also need to exercise. Not only does exercise burn calories it also makes your stronger and healthier.

Exercise for Excellent Abs

To get rid of the gut you get to do two types of exercise—Cardio and Strength Training. You should strive for at least 30-minutes of moderate intensity cardio every day of the week. Depending on your health and fitness level you may do more or less. A full body strength training workout consisting of one set of 10-12 exercises with 12-15 repetitions done 2-3 times a week would be perfect. Here are three exercises specifically for strengthening your core (your belly and low back):

The Hover

If you want a flat stomach the Hover will be your new best friend.

The muscle you work doing this exercise is called the Transversus Abdominus, TA for short. It’s the muscle that actually enables you to truly flatten your tummy. The fibers of the TA run from the front of your body to the back of your body. When you suck your belly in to button your jeans you are contracting your TA.

The Hover is also one of the best exercises for preventing low back pain. The TA is your very own back support belt.

Your TA is also important for keeping all of your abdominal organs in place. When all of your organs are where they should be your digestion improves and your energy levels go up. Your TA is your deepest core muscle and it stabilizes your spine while you move. So, if you want to stand up straighter, move more gracefully and have a flatter stomach, strengthen your core with a daily Hover.

So, here is what the Hover can do for you:

• Flatten your stomach

• Help eliminate back pain

• Strengthen and stabilize your core

• Improve your digestion and energy level

• Improve your posture

How to do the hover:

Start by lying on your belly with your elbow directly below your shoulder.
Curl your toes under and lift your body off the floor.
Pull your belly button toward your spine.
Remember to breathe.
To make the Hover a bit easier you can do it on your knees rather than your toes.
If you need more of a challenge you can lift one foot.
Try to hover for at least one minute.

Back Extension

While this doesn’t work your stomach it is a crucial core exercise. In order to have a strong stomach you need a strong back. You have your back muscles and your stomach muscles and your spine in the middle. In order for your spine to stay healthy you need a balance of strength from front to back. Doing stomach exercises without a good back extension sets you up to experience low back pain. Low back pain is the 2nd most common reason people visit their doctor. So, do your back extensions.

How to do a back extension:

Start by lying on your belly with your arms out to your sides like airplane wings and the palms of your hands facing down.

Take a deep breath in. As you exhale lift your head, chest and arms up off the floor as high as you can.

Keep your chin tucked under so the back of your neck stays long and in good alignment with the rest of your spine.

Lift your hands high and squeeze your shoulder blades together.

Inhale as you lower back to the floor.

Try for 15-20 back extensions.

Crunches

While crunches won’t flatten your stomach, they will make it stronger. We can all use a little more strength. Crunches work a muscle called the rectus abdominus. The rectus Abdominus is your six-pack muscle.

How to do crunches:

Start by lying on your back with your knees bent and your feet on the floor.

Cross your hands over your chest.

Take a deep breath in. Then, as you exhale, tuck your chin into your chest slightly (this helps support your head and prevents neck injury), and slowly, using your stomach muscles, curl yourself up, bringing your head towards your knees.

Go slow and focus on really feeling this in your stomach. Try for 15-20 repetitions.

Take away Tips:
If you want abs that show, focus on eating well everyday and working out consistently. Tracking the number of calories you eat in a food journal is a fantastic way to hold yourself accountable to eating well. Be patient with yourself. Six-pack abs don’t show up overnight. Enjoy the journey!

Derrick DeLay, B.Sc. is a NASM-Certified Personal Trainer and ACE Certified Lifestyle and Weight Management Consultant. He specializes in working with people who are dissatisfied with the way they look and feel and are ready to feel healthy, vibrant and alive again. Derrick is also a fitness and wellness presenter and his peers chose him as Northwest Personal Training’s Personal Trainer of the Year in 2005. Derrick may be contacted at http://www.your-weightloss-wellness-solution.com a free resource for weight loss and wellness success, or http://www.novasoma.com