Six Pack Abs - Result Not Just From The Workout But Your Mindset Also!

It pretty clear that most people want and train to have strong, cut, ripped and impressive abs. We all want 6 pack abs and there are many many exercises specific for this end results.

But in training my clients I focus very clearly and very obviously on what is the most important aspect of abdominal training....

You can do all the sit ups in the world, but if you are not focused and have 'your head in the right place' - results will not be what they could be.

The first thing to get correct is your mental approach. I've seen many people (and I used to be one of them) who throw in a few ab exercises at the end of a good workout for say chest and shoulders, they give it a 50% effort and then head to the showers.

It is so important to know that whenever you train abdominals you are training a muscle same as chest, shoulders, biceps, triceps or any other major muscle group. Yes they may be smaller - the abs - but you need to focus just as intently on this section of your workout as you would any other.

I am not saying that everyone does not do this...but it is interesting to see the obvious difference in results when people focus 110% on their abdominal training and do it with intensity, as opposd to when they just throw a few sit ups in with some other ab exercises. The mind is a powerful tool and it should be used in conjunction with abdominal training.

Because when all is said and done, six pack abs are absolutely obtainable and easier than you think. But you need to know you can do it and when you train abs - Make SURE you do it as intensely as your mind is telling you to do it.

There are no shortcuts folks, but the results are worth every second of intense focus. And results are guaranteed with this method, not only in abdominal training, but in any other endeavour you take on.

Know you can do it. And enjoy the intensity. The results will come quicker than ever.

(after all - you are going to take the same amount of time regardless...do it properly and you'll beefit greatly)

Tristan Lewis is a Certified Fitness Professional, Personal Trainer and Author of the most informative book on abdominal training on the internet. He has travelled the world training clients and has spent 15 years in over 15 Countries in the research of his book. His AbMetrics - The Global Almanac of Proven Abdominal Training was researched thoroughly and provides many new and exciting proven abdominal exercises as well as a structuring of the 'classics' that work. Get the book now http://www.fastsixpackabs.com

3 Tips For a Successful Six Pack Abs Diet

In order to get those handsome six-pack abs you will need to pay special attention to your diet. Exercise is not enough, you need to couple it with a healthy diet and protein supplements. It is no good just sweating it out in the gym without taking care of what you eat.

1. Losing body fat, by eating a healthy diet: it is critical to your success to eat a healthy diet. In order to achieve that great 6-pack abs look, you will need to have a healthy diet high in protein and low in carbohydrates and fats. Do not cut these out of your diet but regulate them. You will also need cut out junk foods. These are foods that are loaded with sugar and salt. Chips, sodas, cookies and candies are all junk foods and will work against you. You will need to reduce body fat to a minimum to allow your great abs to show.

2. Protein supplements: in order for muscle to grow and develop you will need to increase your protein intake. Try to do this naturally rather than taking artificial supplements. Whey is a good natural protein supplement that is available in many health food stores. You can buy it in different flavors and mix this with milk to make a high protein shake.

3. Drinking enough water: it is very important to drink plenty of water when you are working on your abs. Always drink fluids after working out to flush out antitoxins that are generated when you do strenuous workouts. In the normal way a person needs to drink 8 glasses of water per day for good hydration.

Download your free report today and discover the SHOCKINGLY simple abdominal workouts, exercises and nutritional advice that will shed pounds from your stomach & transform your flabby belly into firm & flat six pack abs. Visit http://www.firmupyourabs.com to download your free copy.

Workouts To Get Rid Of Love Handles That Does Not Train Abs Directly

Questions like what kind of workouts to get of rid of love handles must be very common these days. And mostly, this question pops out when friends are having that delicious fried chicken, flowing the fats and carbohydrates down their bodies. But what if there is a kind of workout helps you gain stomach muscles that involves training your whole upper body, but it does not target your stomach at all.

Would you be interested in such workouts to get rid of love handles? And it is free too!

Let me introduce the nothing new, nothing revolutionary but the most effective form of exercises, and that will be the push-ups. Trainers are doing, army soldiers are punish with it, and it is totally free. Push ups are a great upper body building exercise that can help you achieve strength, a great looking upper body, and certainly help burn off that excess around the middle. But, did you realize you can get a good entire body workout from the push up position? Yes, you can work your chest, your arms, your legs, and of course, your abs.

By doing regular push ups, you tend to use most major muscles in the back, chest, and arms. And push ups make you core work harder to stabilize yourself. But if you modify the pushup position, you can begin to target more specific areas, and you can even use the push up position to give yourself an entire body workout. Here’s some ideas:

Regular push ups: Assume push up position. Your hands should be as directly under your shoulders as possible. Perform the push up for as many reps as desired or needed. Targets Chest.

Diamond Push ups: As if regular push ups aren’t hard enough, assume a push up position. This time, your hands should be directly under your chest, with your index fingers and thumbs making a diamond, or triangle. Targets triceps.

Wide push ups: Sweating yet? Try these! Assume a push up position. Your hands should be extended past your shoulders to a comfortable position. Don’t over extend yourself. This type targets the back.

Jack knife push ups: Assume the push up position, sort of. This time, you want your rear to stick way up into the air, so that your head is pointing down, between your arms. Your feet need to be closer to your body than with other push ups, but for stability, don’t put your feet together. You might want to take this slowly and with a pillow under your noggin’. You don’t want to fall on your head! This push up targets your shoulders.

Dive bombers: This push up style is tough, but it involves the whole body, including the legs.

Assume the push up position, sort of. Again, feet not together, rear in the air, head between arms which are just slightly farther apart than shoulder width. Now, as you go down, you want to curl your neck and back so that when you reach the bottom of the push up you are looking at the ceiling. Should be a nice round curve in your back at this stage. Then without pausing, push back up into the starting position. Targets everything!!!! These will challenge you a great deal!!

Mountain climbers: Assume the push up position, but instead of doing an actual push up, bring one leg to your chest. Then straighten it back to starting position, and move the other leg to the chest. This is almost like running in place with your hands on the ground. Do a number of these and you’ll have glutes of iron!! Also works thighs and calves.

Bridge: Assume push up position, but this time, put your entire fore arm is on the floor with your elbows directly under your shoulders. Hold this for 60 seconds. You’ll shake like a jackhammer!! Do three sets, and voila! That stomach will be incredibly strong! Targets abs.

And there you have it. A mini push up routine that will have you in shape in no time. Don’t be afraid to experiment with push ups. They are great for the upper body, but with a little modification, you can make them work for your entire body! They are a great workout, by themselves or with another workout plan.

And best of all, you don’t need lots of space or time. You can do them when you travel, or when you have limited time, or even just don’t want to drive down to the gym. So whatcha waiting for? Hope that I can continue providing more ideas of workouts to get rid of love handles. As my officer used to say, "Drop and give me 20!!".

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

How To Get Eye Candy Abs

If you could sculpt one body part to perfection for next summer, what would it be? Let me guess - six pack abs! It's what we all want , eye candy abs. I don't know anybody who does not want to shrink their waistline, lose body fat, eliminate lowe'r back pain and develop a jaw-dropping set of rock-hard six-pack abs. Building eye-popping abdominals is not the hardest thing to achieve in the world but it's definitely not the easiest either.

Before you can start learning how to get eye candy abs and discover the truth about what it really takes to build a beach-worthy abdominal section, you must first expose the lies, myths and rumors. Before we talk about how to get six-pack abs, the right way, we must re-program your hard drive and empty the trash can of garbage you have been fed.

Because of all this hyped-up and misguided information - even among so-called 'fitness experts' - you should be skeptical of all abdominal training equimpment and programs. Let's first eliminate the top four ways not to get a six-pack:

Learning how to get a six-pack does not require expensive workout equipment promoted through obnoxious infomercials. You can't flick on the TV anymore without seeing two new abdominal exercise machines being promoted at once. There are so many of them that if you get suckered into these 'ab workout' gimmicks, you will be broke quicker than Ben Johnson sprints the 100 meter dash! And get this: Of the $520 million dollars a year spent on exercise equipment, abdominal machines get a $208 million dollar piece of the pie!

Learning how to get a six-pack does not require thousands or even hundreds of crunches a day. So much for the Brittany Spears ab workout! Crunches are decent but totally overused and associated with more being better. Crunches are a very general exercise, and general exercises get general results. Excessive floor crunches shorten the abdominal wall, pull your head forward and emphasize poor posture. They also involve a very low level of stimulation which neglects adequate muscle-fiber recruitment.

Learning how to get a six-pack does not involve starvation diets. Starvation diets starve the muscle when you should be feeding the muscle instead. Guess what happens when you starve your body? Your metabolism shuts down out of survival and causes your body to store fat. Your body must get energy from somewhere, so guess what gets sacrificed? That's right, your precious muscle which is, in fact, responsible for maintaining a high metabolism. Starve your muscle - great logic!

Learning how to get a six-pack does not require fat-burning pills. What did the last weight loss pill you bought do for you? The same thing the next one is going to do - nothing! Except give you a thinner wallet but not a thinner waist line. The entire concept of taking pills to 'burn fat' is built on a sandy foundation and misleading because diet pills only treat the symptoms and not the root cause. Without focusing on the root problems of a flabby mid-section, like poor nutrition, a crazy lifestyle and improper training, you will just end up where you started - farther away from having a six-pack for summer instead of closer.

Just Because You're Skinny Does Not Mean You Will Have A Six-Pack

The volume of interest I receive from skinny guys who wish to build their mid-sections is more than enough evidence to disprove the false reality of "I should be able to 'see' my abs if I have low body fat." I'm sure you know of a friend who is completely scrawny, yet, without a shirt on he, has zero abdominal definition! To me that would be salt on an open wound.

Abdominals Are A Muscle, Too!

You want your arms to be bigger, your shoulders to be broader and your chest to be fuller, correct? And what is the solution to making these muscle groups increase in size? High intensity weight training, overload, consistency and a healthy surplus of calories. Starting to sound familiar?

The same goes for your abdominals. Your abdominals are a muscle group that requires the same formula and attention and are not any different from other muscle groups. For some reason many consider abdominals to be a 'special' body part that requires a different set of rules and a completely different formula for training. Abdominals were not given a 'secret code' to crack. To get thick, dense abs - the ones that 'pop' out - you must train them with intensity and overload. Here are some practical tips you can apply to your program so that you can be the 'man' or 'gal' at your gym with a ripped and muscular six-pack. Then I will provide a sample program!

Prioritize By Sequence

If your abs are your worse body part, then why do you keep training them last, at the end of your workout? Which muscles group will receive the highest priority when you train? The ones done at the start of your workout or the ones done at the end of the workout? Of course, the exercises done at the start of the workout while you have the most energy and focus. If abdominals are the muscle group you wish to prioritize, then don't be afraid to disagree with the 'experts' who say "Never train your abdominals first because you'll weaken your core muscles for the rest of your workout...". I completely disagree with this and often reply, "Show me the evidence." The typical response is "Nobody does abdominals first...". That is pure BS. This just supports the notion that many people who work out don't ever question what they hear or do. They want to be spoon-fed answers and follow the trends of others without thinking for themselves. I ALWAYS train abdominals first in a workout if they need the highest attention.

Prioritize By Frequency

What's going to receive better results? A muscle group that is trained one time a week or two times a week (assuming you recovered prior to the second workout commencing)? Of course, the muscle that is trained 2x a week. The more stimulus on a muscle, the more growth. That is why professional athletes are professional athletes. They have conditioned their bodies to such a high amount of stress that they are able to train more frequently.

How often you train your abdominals is based on the inverse relationship of intensity and volume. The harder you train your abs, the more rest they need. The less intense you train your abs, the more frequently you can train them! If your goal is rehab or injury prevention, then you will be able to train them often with more frequent and lower loads. If your goal is to make your abs more muscular and dense, then a higher load and less frequency would be ideal. If your goal is maintenance, then a medium load and frequency would be ideal. Refer to this table:

Purpose

Frequency

Intensity

Volume

Reps

If building a sexy six-pack is on your 'to do' list for 2007, then start training abdominals 2-4x a week. I will teach you in a moment how to split your abdominals up into two different days based on movement.

Your Genetics and Abdominals

Right now some of you can see a perfectly set of staggered abs that are wide and thick and separated by a line down the middle. Some of you have the classic four-pack which is four big abs with a smooth lower section. Some of you have tiny cubicle boxes sitting high on your abdominal wall. Some of you have the picture perfect eight-pack that makes people's jaws drop.

Like every muscle group, all you can do is train them as heavy and hard as possible and hope your genetics take care of the rest. You can't change the shape or alignment or separation of your abs. You can't move them around and place them where you want them. Your genetics will affect to which degree they "pop" out and to which degree they stay smoother or flatter.

The good news is that abdominals are abdominals and when your body fat levels are around 5-7% you are guaranteed to impress people, including yourself, with a set of hot-looking abs. Even though genetics play a huge role in how they look, it's important to know how to train them to make them look their best.

Divide Your Abdominals into Two Separate Workouts for Best Results

To train your abdominals safely and effectively you must know the basic movement patterns of your abs and train them within all sub-categories:

• Truck Flexion (upper abs)
• Hip Flexion (lower abs)
• Rotation (obliques)
• Lateral Flexion (obliques)

The majority of books and articles you have read revolve the bulk of the ab exercises around the trunk flexion that is better known as 'upper ab' exercises. A full sit up is a perfect example of this.

Bill Starr in his 1976 classic 'The Strongest Shall Survive' wrote that the abdominals "...can be strengthened in a wide variety of ways. Sit-ups of all types, leg raises, truck rotation movements all involve the abdominal muscles to a different degree..."

Even though you are training each movement twice per week, you will perform different exercises for each workout.

Perform this workout at least two times a week separated by at least 48 hours rest. You should experience a deep muscle soreness after each one of these workouts. Focus on using a load that causes failure within 8-12 reps and then move to the next exercise. This is a non-stop circuit. Rest 1-2 minutes and repeat until you reach 4 sets total.

Exercise Sets Reps Tempo Rest
Hanging Leg Raises 1-4 8-12 311 -
Rope Crunch 1-4 8-12 311 -
Reverse Crunch 1-4 8-12 311 -
Weighted Ball Crunch 1-4 8-12 311 1-2 minutes

Trunk Rotation and Lateral Flexion

Perform this workout at least two times a week separated by at least 48 hours rest. You should experience a deep muscle soreness after each one of these workouts. Focus on using a load that causes failure within 8-12 reps and then move to the next exercise. This is a non-stop circuit. Rest 1-2 minutes and repeat until you reach 4 sets total.

Exercise Sets Reps Tempo Rest
Side Bends Dumbells Overhead 1-4 8-12 311 -
Oblique Crunch 1-4 8-12 311 -
Side Bends Dumbells Overhead 1-4 8-12 311 -
Lateral Raises on Back
Extension Machine

1-4 8-12 311 1-2 minutes

Conclusion

As said earlier, buiding eye candy abs is not the easiest task in the work but nor is it the hardest. The above abdominal exercises will help you build a deeply separated and evenly placed set of abs in little time. The truth is that if you can't see your abs, then the best exercise for your abs will be better diet.

Nic Roberts
Read More:
http://www.learnhowtobuildmuscle.com