Monday, March 22, 2010

Do You Know How To Get Six Pack Abs The Right Way?

Getting six pack abs is possible. This is not a goal that cannot be attained. The factor in making this happen is you. What are you prepared to do? The biggest challenge we face as human beings is the habits we have developed over time. Breaking these habits is not easy but it is definitely achievable.

Figuring out how many calories you need to burn per day in order to lose weight is not rocket science. There are many books and lots of information online to help you understand what is necessary in order to do this.

You can do all the crunches and workouts you want but as long as there is fat around your muscles you will not be able to achieve six pack abs. The key here is fat. You need to burn this fat. Otherwise the flab will remain covering your muscles. You will need to engage in frequent cardio workouts to exercise your muscles, lungs and heart as a whole..

Do not think that you can just work out on one area of your body. You cannot localize fat loss. You will need to work on fat as a whole. You will need to put together a diet that will help you achieve this. By the way this does not have to involve boring meals. Again research, research, and research some more. Educate yourself on the functioning of the human body.

Gaining six pack abs will not be achieved by abdominal exercises alone. So training your abs for hours on end will not help you to get the six pack abs you desire. If you only do abdominal exercises then you are not addressing the problem of fat as a whole.

There are few things that you need to do is reduce your body fat percentage. This brings us back to diet and exercise. Do not take your finger of the pulse when it comes to understanding the underlying fact which is "I have fat". You need to get rid of it the right way.

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Finally The Right Way To Lose Belly Fat. - starting today! You can also learn how to get Six Pack Abs. Do You Know The Hidden Dangers of Your Excess Abdominal Fat?

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Getting 6 Pack Abs - The Real Truth

The simple step process getting 6 pack abs is as follows: strengthen your abdominal muscles and lose body fat. The concept is simple, but putting it into action is not. It will take dedication, willpower, patience and time to get a 6 pack abs but in the end, the effort is well worth it.

Below I have summarised few steps you need to take to achieve your goal. Make no mistake it will require a lot of dedication but if followed correctly, it will improve your body.

The first thing that is very important is what you eat and this is the most important part of the plan. What you need to do is to have mini meals instead of big meals as this will aid your metabolism. Also, stop eating fatty foods such as sugars, bread, pasta and so on and instead eat healthy food such as vegetables, eggs, fish, protein. I am not saying that it will be easy and you will have bad days but incorporate health eating and it will help you getting 6 pack abs.

Another aspect is to have a plan of sustained exercises and I would recommend 3 types which are cardio, weighlifting and ab exercises. The cardio exercises involve walking, running, swimming, biking - the choice is your stick with whicever you are comfortable with. You need to do this in bursts so for example if you like running then start of with walking and then build running into your exercise and do this few time per week. Weightlifting is also very important as it burns away a lot of fat. The last 6 pack abs exercise you need to incorporate are exercises specifically for your abs . There are lots of exercises you can do such as crunches, situps and leg lifts.

Here is another simple guide. Examine your posture or how you hold your body. Poor posture can give you that pot-belly appearance, while good posture can promote a taller, leaner and more youthful look. Take a peak at the list below as a guide to good posture.


  1. Head balanced on your neck, not leaning
  2. Shoulders relaxed and down, rolled back
  3. Abdominals contracted, tailbone pointed to the floor
  4. Knees are kept soft, not locked
  5. Ears, shoulders, ribs, hips, knees, ankles all vertically aligned

Further information on getting 6 pack abs can be found on the following websites:

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The Two Best Ab Exercises For A Flat Stomach And Great Female Abs

Before you start thinking it, "no it's not crunches". They will not get you the flat stomach and top female abs you're after. Crunches don't come close to the most efficient and effective two abs workouts I'm going to take you through later on in the article. In fact the injury level with crunches, either to the neck or back run at shocking levels, and the results obtained are poor.

Before getting onto the abs workouts that lead to top female abs, it's critical that you understand a fundamental truth.

"It does not matter how great you're abs are if they're covered by a layer of fat you're simply not going to see the muscle definition beneath them"

In order for the flat stomach and hot abs to shine through you're going to have to ensure a body fat level below 8% for men and below 12% for women. Once you get to that level the 6 pack abs will be clearly visible. The only way to get down to those levels is by intensive cardio workouts.

Back to building great female abs! The first exercise I'm going to recommend will surprise many people, but I recommend it on the basis of the latest scientific research carried out in Canada. They compared abdominal muscle activity during various exercises including those specifically designed for ab workouts. They found the exercise that registered most strongly was the simple squat. It worked the core abs muscles harder than many abs and lower back exercises.

Clearly if you really want to work those female abs hold some weights in your hands while performing the exercise. However don't feel you have to. The data suggests even light warm-up squats targeted the abs intensely.

The second exercise to achieve the flat stomach you've longed for is best done while sitting down. It's a special type of exercise known as isometric and made hugely popular by the Russians in the 1960s. It's a way of exercising without moving the joints and the associated muscles. Here's how you apply it to creating great female abs:

Breathe in deeply and pull in your stomach as hard as you can without causing yourself any pain. Now tense your stomach muscles hard as if you are about to get hit in the stomach and your bracing yourself for this eventuality. You'll start to feel the muscles quiver a little as they become tighter. Now breathe out keeping the tension in your stomach muscles and crunching them hard so that your ribs move slightly inwards. Relax, and repeat 10 times.

If you carry out these two simple exercises daily you'll start seeing those female abs popping out in no time at all. Your stomach will become flat (as long as it's not covered in layers of fat) and you're posture will improve. Add a little cardio workout to your routine and you'll quickly be on your way to fantastic results inside 6 weeks.

What are you waiting for?

If you're looking for a solution to building 6 pack sexy female abs, you need to look no further than Where you'll find advice on abs workouts, diet, and nutrition, and all aspects of building a flat stomach.

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Tuesday, March 2, 2010

The Fast Method For Getting Sexy Abs

Getting a pair of sexy 6 pack abs is not as hard as you think. If you're willing to put in the effort you can be well on the way to sexy abs in 6 to 12 weeks. One of the key things you'll need to do in addition to toning your abdominal muscles, is to loose the fat that often cover a well toned flat washboard stomach.

There are numerous benefits to having six pack abs, and only part of it is about the great looks you'll get on the beach when you reveal your rock hard abs. The additional health benefits include great posture and structure that come from focusing on your core muscle groups. Your sexy abs will stop you getting back pain as they provide strong support for the smaller and weaker muscles of the back.

One of the most common reasons that our naturally toned abs don't show is there invariably a layer of fat that sits on top of the muscles. Get rid of the fat and the 6 pack will shine through.

It's therefore as important to focus on your diet as it is to spend endless hours working on your abdominal workouts. Unless you improve your food intake to include more vegetables, protein and less carbohydrates and fat, you'll never see the sexy abs shining through. Instead you'll be left frustrated and demotivated.

How do you burn those calories?

Firstly incorporate some cardiovascular work into your fitness routine. Start with walking or running on a treadmill supplemented with some bike or elliptical trainer work. Do this sort of calorie burning training between the muscle building training and you'll soon start to see the abs popping out.

Are crunches the best exercise for achieving the rock hard sexy abs look?

The short answer is no!

The longer answer is no if that is your only means of exercising your abs. You need to build in some ball work and ensure you're training the external oblique muscles which sit on the side of the torso. With the right combination of exercises taking no more than 9 minutes a day you should start seeing excellent results in about 6 weeks.

If you're looking for a solution to building 6 pack sexy abs, you need to look no further than Where you'll find advice on abs workouts, diet, and nutrition, and all aspects of building a flat stomach.

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Ripped Abs - 3 Exercises To Get Them Fast

Getting RIPPED ABS fast is easier than you think because instead of the typical ab routines that we see so often with crunches, sit-ups, leg lifts, etc... there are better options for metabolism-boosting high intensity workouts that work your entire body while also working your abs.

I will illustrate for you some great "ab workouts" to give you super ripped abs that doesn't include any direct "ab exercises" at all. It's in a three-set format (similar to a super-set but alternating between 3 exercises) which results in nice abs after following these ab workouts.

Here goes:

1a. Renegade Dumbbell Rows
2a. Front Squats with Barbell
3a. Mountain Climbers on Floor

A good repetition scheme to employ here could be 3-4 sets of 8 reps for each exercise, or more sets for less repetitions, such as 5 sets of 5 repetitions of each exercise. Mountain climbers can be done for a time interval (such as 30 seconds) instead of "reps".

Exercise Descriptions:

1a. Ripped Abs Renegade Dumbbell Rows

These are done starting in a push-up position with the hands on 2 dumbbells. You then row one dumbbell up while stabilizing your body with the other arm. Bring the dumbbell back to the ground and alternate the rowing arm while stabilizing with the opposite arm. This stabilizing effect during the rows creates incredible work for your entire midsection core area, thereby working those abs incredibly hard. You'll feel it in the abs and definitely be pleased with the results once you begin seeing those ripped abs!

2a.Ripped Abs Front Squats with Barbell

For another great exercise to really get those abs ripped and looking nice, here goes. Front squats are done similar to back squats, however with the barbell in front of your body on the front of your shoulders instead of resting on the upper back as in back squats. You stabilize the barbell on your shoulders by crossing your arms and pushing your fists into the bar against your shoulders while keeping your elbows out in front of the body.

This takes a little practice at first, so you will want to seek a professional trainer at your gym to help you with the form, never at the first try, go it alone. Front squats require extreme stabilization strength from the abs due to the barbell weight being shifted to the front of the body instead of the back. Even though this is mostly a leg exercise, you'll feel this one in the abs big time all the time, giving that perfect ripped abs effect overtime.

3a.Ripped Abs Mountain Climbers on Floor
Mountain climbers are done by starting in a push-up position and then shuffling your feet in and out so that your knees are moving in under your chest and then back out to starting position. It sort of resembles climbing a mountain but flat on the floor, great fun and hey it may help improve your dancing too. If you want an advanced version, you can also shuffle your hands 8-10 inches forward and backward in addition to the leg movements. This really makes it a full body exercise and MUCH more difficult than standard mountain climbers.This gives a great workout to the abs and you should start seeing that effect almost immediately.

After finishing each exercise, rest about 30 seconds before starting the next exercise. Rest about 1-2 minutes after completing each "tri-set" before repeating as it's unwise to rush into any exercise.

This will give you one of the best ab workouts you've ever had without even doing any direct ab exercises. Try it and you will see and feel the effects immediately!

These are just a sampling of some of the killer ideas and exercises to give nice abs which you'll discover if you grab a copy of this great ebook at on getting awesome ripped abs. Not only will you receive a complete blue-print for challenging full-body and ab workouts that will thoroughly define your entire body in addition to your abs but you'll also gain a thorough understanding of what types of nutritional strategies and other lifestyle aspects that it takes to really see visibly ripped abs.

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How to Work Your Lower Abs

Have great abs is one thing that is a must for every person. Doing the standard sit ups or crunches is a great way to start, but unfortunately they only target the upper abs. You need to work both the upper and the lower abs to have the six-pack you have always dreamed of. One way to do this is to do an exercise called the alternate arm/leg raise. It is a total ab workout that includes both your lower and upper abs.

It is very easy to do. You start out by getting on all fours. You want to stay stable and keep your back absolutely straight and aligned with your torso and spine. You simply kneel on the ground with your knees directly under your hips. Your hands should be directly under your shoulders. Your head should be straight out in front of you.

Slowly start to raise your arm in a 30 degree angle, away from your body with your hand pointed out. You then raise the opposite leg straight back. After holding this position for 10 seconds, you can switch sides. You want to do this at least 12 times per side. One you have done this for a few weeks and feel comfortable with it you can move on to something more challenging. You simply follow the exercise, but then instead of keeping your leg straight you want to circle your foot and hand while maintaining your complete alignment.

You can work your abdominal muscles everyday so be sure to get as much of a workout as possible to get the abs you really desire. You also want to build your overall health as well, because without losing weight and gaining muscles you won't have the best abs. You can do this with HGH releasers which have been shown to preserve lean muscle while helping your body to burn the fat that it needs to make you look thin and muscular. It is all natural so there are no jittery feelings that you can get with other products. It also contains amino acids and vitamins that will assist with your overall health. Along with a HGH releaser you may want to consider taking a calcium supplement. It keeps your bone strong, and is good for your heart.

If you have great abs you want to show them off. You can't do this without being lean and strong. Together with the right kind of exercise and the best products for your body, you can look great all year round!

MagnaRX HGH just might be the closest thing to the fountain of youth that we've seen in our lifetime. To read more about this all-natural supplement, visit the above link.

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How To Get Strong Abs

We always see models on TV showing off their washboard abs and so we want to be just like them. Indeed, when we have a strong midsection, our posture is better and we will look taller and thinner. However, having strong abs isn't just to look good; it also brings many more health benefits.

A defined midsection is considered the Holy Grail of fitness. If a person has six pack abs, that person is usually considered to be in exceptional shape. I believe it has something to do with the fact that the abdominal area is the last place to lose body fat, so if a man is defined in that area he is probably in great shape overall.

As mentioned before, having a strong midsection improves our posture, which in turn benefits our back so that we don't constantly complain of lower back pain. When working at an office desk or even just watching TV or driving a car, if we keep our back straight and our abs tight, our back won't hurt as much. An article in US News and World Report states: "Larger waists can lead to more low-back pain, greater breathing difficulties, and persistent cough.

I am convinced that having six pack abs showing is 95% about your body fat percentage and maybe 5% or less about working the abs. You see, all of us already have a nice six is just hidden under a layer of fat.

I guarantee that if you get your body fat to 10% or lower, you will have amazing six pack abs for the world to see. My recommendation is to drop your abs workout and spend that time on cardio. You want nice abs? Hit the Treadmill or the Elliptical machine or better yet participate in a good cardio fitness program. Seriously, it is the only way you will ever see those abs.

CUIC SUAREZ is the creator of the new and fun workout LatinCardio and the website He also writes health related articles to help improve his students and customers health and wellness.

To read more of Cuic's articles visit his blog at

Cuic has been featured worldwide on CNN, Fox News, Univision, Televisa and Television Azteca. Cuic has incorporated his extensive background in Jazz Dance, Ballet, Modern Dance and ethnic dances into his dance artistry for television, stage and festivals around the country.

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Six Pack Abs - A Slight 'Tilt' And Results Sky Rocket

Here is a little something I like to get my clients to do when performing their 'floor crunches'. When on your back in a normal crunch your hips stay on the floor. Well, I have spent most of my life doing this alteration in my training. It changes the angles so slightly but the increase in tension on the abs and therefore the higher results are phenomenal. You don't need to do it every workout, but alternate it.

So, lie on your back. get into your normal crunch position and instead of having both feet on the floor and knees together, keep one in place, BUT then bring the other leg up and let it hang at 90 degrees. - IE so your knee is up, your shin parallel with the floor, AND THEN lift your hips slightly by brining one side of your 'butt' up off the floor an inch or two.

Now do your workout. 20-50 crunches with the leg held in that position. Stop, put it down then rest for a 10-20 sec break. Then repeat the next set with the other leg in the new position. I know this little elevation will do wonders for you and work muscle fibers you have not worked before by switching this exercise to a more 'core based' workout, because of the stability needed.

Best wishes, hope you like it. Like I said, alternate the legs and you will see a great response from particularly your lower core/abs and be on your way to six pack abs.

Tristan Lewis is a Certified Fitness Professional, Personal Trainer and Author of the most informative book on abdominal training on the internet. He has traveled 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

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