Abs By Summer

So if you're like most of us you have been longing for a visible set of abs for as long as you can remember. I know for a fact I was after that elusive ripped mid-section for years. With all the information that is out there it seems like an overwhelming task that will never happen. Between the media, all the fitness magazines highlighting models with perfect genetics and the constant onslaught of ab gizmos guaranteed to bring results in minutes a day, its enough to make you want to throw in the towel and run for the nearest fast food joint.

There is a lot of good news and some bad news.

Bad news first: A really nice defined midsection is the result of hard work and commitment to a fairly strict diet plan.

Now for the good news: It is not impossible and probably easier than you might think to bring out your much-anticipated "Six Pack".

This two-step process is guaranteed to bring results; the only variable as to your outcome will be how much you work versus how much you cheat.

First things first............. Your diet will need to be as close to perfect as you can stand. Best results will be had by those who can eliminate sugars and processed foods and replace them with high quality proteins (chicken, fish, turkey and protein powders) and plenty of whole grains and fibrous carbs.

· Get rid of all soda and alcohol in your diet, these are empty calories and actually work against your fitness goals.
· Add more protein to your diet. This one is too easy.
· Try to stick to whole grains (whole wheat breads and pitas for sandwiches).
· Fibrous carbs (with regards to vegetables - the greener the better).
· Water - 8 glasses a day is the minimum. More if you exercise.

Second, Ab exercises: You may not believe this, although this is the least of your worries. Diet is much more important when it come to a lean midsection than what or how many ab crunches you do.

Most of the people I know with really defined abs tell me that they never even do a single crunch or leg lift. I am not sure I believe them when they tell me this although I am sure it is not too far from the truth.

You can get away with doing a couple of exercises three times a week and see very nice results.

I would suggest doing an exercise for your Rectus Abdominis (middle and upper abs), another for your lower abs and at least one stretching movement.

There are tons of exercises I could name, although the ones that work best seem to also be the easiest to perform. The standard Crunch for upper abs will always get the trick done and can be done anywhere, so there is never any excuse not to do them.

· Try to perform three sets to failure.

Leg raises for your lower abs not only hit the abs well, they will also force you to keep your lower back tight, thus killing two birds with one stone.

· Also three sets to failure.

I would suggest to stretch the entire abdominal wall after each workout. This will keep your midsection tight and limber for years to come.

So to wrap things up, getting the abs of your dreams is not nearly as impossible as you might think and can become a reality if you are willing to put in some work on the diet and complete a few exercises per week.

Please remember to keep it simple and always stay positive in reaching your goals.

Make sure to always consult a licensed physician before taking on any new fitness endeavor.

Lets Stay Fit Forever...

Jeff Olah - # 1 Online Fitness Professional from Southern California

Fit Dealz

Are Six Pack Abs Sexy?

Some people see six pack abs and find them a turn off, others find them very sexy. What makes people go from one end of the scale to another? Maybe the people who find a six pack grotesque are the ones who think that they would never be able to put in the amount of determination it takes to achieve a similar body physique. This is true in only one respect; they have not convinced themselves that they "could" achieve this look if they wanted to. Like many thing in life, you must believe in your own ability and the ability to push yourself when you need to.

A sexy six pack is a reward for the hard work that people put into it, this does not happen in a couple of days or weeks. Here is another stumbling block for many, they don't see the results quick enough so they quit. The reality is, you must lose fat to get that toned look, this is necessary with any kind of exercise. Without losing fat you will not achieve the desired effect, the muscle will just be hidden by that fatty tissue.

Cardio Vascular exercises are the best for burning fatty tissue; of course this is where you really do earn your six pack abs. sit ups, abdominal crunches and others may seem like a walk in the park compared to the cardio section of a workout. This is where the body you desire is either achieved or dumped, if you give up here you are destined to quit.

If you can overcome the desire to give up, then all of your hard work will start to show through before you know it. Once you can actually see a change for the better, you will receive a vital boost to your ego and your stamina. Like anything, once you see an improvement you push harder to achieve more, keep going and before you know it you will have sexy six pack abs.

If you want to get six pack abs, think positively, set aside time to exercise and make sure that you warm up properly. You may not always see the results within the first couple of weeks, after a month to six weeks you will start to see improvements, if you stick to the proper training. Above all, if you are exercising at home, train safely and follow a good guide. Eat sensibly and drink plenty of water to keep hydrated.

For more information on how to get a great six pack click - Sexy Six Pack Abs

How To Get Firmer, Flatter & Sexier Abs

Eating the right foods is very important to toning muscles for several reasons. You get strength from food. Everyone wants to be able to tone their abs with minimal work. You need to be dedicated and stay with a program once you start and expect a little soreness but not a lot of pain. Eat a balanced diet that includes fresh fruits and vegetables.

The fruits are easily digested and do not add fat to your body to break down. You also need to eat a balanced amount of vegetables in your diet because your vegetables reduce your chance of getting chronic diseases in the future. Together you can improve your overall health and make it easier to tone your abs. When you work specifically on your abs you don’t want to add any extra fat to your diet to make it harder to accomplish your goal.

When you drink plenty of water it flushes your entire system and allows your body to concentrate on breaking down what you are currently adding to your system instead of trying to override your system and back it up. Drinking plenty of water is a great way to stay healthy. Sodas, sports drinks and juices may contain too much artificial sugars that may take longer to get out of your systems.

Don’t eat two hours or less before you exercise and don’t eat too late in the evening before going to bed. You want to give your body time to absorb the food before lying down. Staying healthy is a great choice and leaner abs is a great goal.

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

Over 40? Reduce Belly Fat And Get 6 Pack Abs

This is not a story of 'washboard' abs. Rather suggestions on ways to achieve great looking abs - firm, maybe even rippled and most importantly well-toned abs - and a trim waistline. All those are achievable, but beware accepting any myths about flat stomachs and spot reduction around the waist. False promises about reducing belly fat are abundant!

First some basics. When you are exercising, you are consuming energy measured in calories. When you consume enough to deplete the available energy, and enough to reduce the sugars that convert easily, the body goes after stored energy. That stored energy is largely in the form of fat deposits in adipose tissue.

That process however takes place non-selectively. It's not your choice which fat deposits the body converts. That would be way too convenient! This means, you can't achieve 'spot reduction' by working on your abs. The effect is still doable, but doing abdominal exercises alone will not target that fat.

By focusing your workout on the abs, you are building strength in that area. This is done by by increasing the muscle mass in those muscles. That's beneficial for a number of reasons:

- It provides for a firm, strong layer of muscle

- This muscle helps keep the stomach and other internal organs well inside the plane defined by your hips.

- You can achieve a reduction in belly fat

- You get a nice lean, trim, flat look...and maybe the start of those 6 pack abs!

The is an additional benefit to abdominal workouts. As the abdominals are proportionately larger muscles, they consume a proportionately larger percentage of energy than, say, your jaw muscles. That means that as you work them, they have to be supplied with more energy to move through the range of the exercise. The benefit is that working this muscle group burns many calories, resulting in weight loss and fat reduction.

Sadly no shortcuts exist. There are no gadgets, supplements or drugs currently on the market that will accomplish this task safely and effectively as a substitute. Real, lasting results are only achieved through proper diet and regular, moderate to heavy exercise. There's no shortcut to a trim waist, at least not yet.

Not to add insult to injury but the effects are also limited by genetics and age. Some folks store more fat around the middle (belly) more readily than others. Gender - read men - obviously makes a difference as well.

Often women in their 40's will naturally develop a pouch in the lower abdomen. This is frequently a result of hormonal changes. Men frequently will naturally develop 'love handles' at the side, since they store fat in adipose tissue there more readily in their 40s than they did in their 20s.

The desired effect is only achieved by working out and approaching muscle fatigue. Performing one hundred crunches will not accomplish that. When performed correctly, 20 proper reps is enough. You don't even have to go to the gym. You can do pelvic tilts while sitting in a chair in the office.

For best effect, warm up by running or briskly walking for 15 minutes and try the following exercise:

Lie on your back, with your knees raised and cross your arms across your chest. Then lift your shoulders off the floor and hold for 30 seconds. You can feel the effect on your abs already. To make the exercise more difficult, put your hands at the side of your head. Don't use your hands to lift your head, just keep them still. For maximum effort, put your hands above your head, then perform the same shoulder lift and hold, focusing on the abs.

This is just one of many exercises designed to get rid of this over 40 belly fat. While wash board six pack abs might not be in reach, a leaner, fitter you certainly is.

The author, R.A. Shore, knows firsthand the benefits of fitness over 40 are weight loss, lower cholesterol, leaner body composition and more energy, to name few. Review real life case studies, find out more about maintaining a health life after age 40 and to listen to a free audioFIT newsletter visit Physical Fitness Articles Make the most of your ab and core exercise head over to Physical Fitness Articles today