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Six Pack Abs

Awesome Abs Work Out

“What’s the best abs work out?” A question that gets thrown about alot at my gym! In this article, I shall reveal what I think are some of the best exercises that target the abs. What you also need to know that even if you have a good workout routine, it won’t mean a thing without a good diet. By the end of this article, you’ll be on your way to getting a ripped six pack!

So what are the best abs work out exercises out there? Certainly not crunches or sit ups! People seem to think that because they can feel a slight burn after doing a certain amount of crunches, that they’ll get a great set of abs real quick. This is so wrong! The most important thing about getting visible abs is lowering body fat and burning the fat around your belly.

When you’re exercising, your body burns fat, pound by pound, from all over your body, not just from one certain area. This is why crunches aren’t very effective, as they’re not very intense and won’t burn body fat quick enough. A good abs work out will contain highly intense compound exercises. Compound exercises don’t just target one specific muscle group, but involve alot more of the body. As you’re working more muscles, you’ll be burning more fat and therefore seeing much quicker results!

Here are two proven, and very effective, abs work outs. The pull up is one of my personal favourites. This is a very easy exercise to perform as all you need is something to hoist yourself up with! To perform an effective pull up, just grab onto a bar overhead, and slowly pull yourself up. When you get your chin to the bar, slowly begin to lower yourself back down. Keep doing this until you can no longer perform a good rep. The second exercise is called the front squat. Similar to a normal squat, only this time, you rest the barbell under your neck, holding the barbell with crossed palms. Then perform as you would a normal squat. The reason why the barbell rest under your neck rather than your back is because this will target your abs much more!

Now you have knowledge of a proper abs work out, you need to improve your diet. Lowering body fat levels is crucial if you want to ever see your abs brilliantly defined. Cutting out the rubbish foods such as crisps and cakes is a must. Also, aim to eat foods that have a high protein content. Protein is considered the building blocks of gaining muscle, so is vital to make sure your getting enough protein in your diet.

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How to Get Six Pack Abs for Women and Lose Belly Fat

The great benefit of high intensity, short burst workouts is that they?re the fastest way to shave off weight and burn belly fat. Not only is it good for the body, it is also the easiest way to lose stomach fat for that strong physical feature.

Let me point out that six pack abs workouts have the best results for weight loss and muscle toning, particularly around the belly area where fats are stored.

Why do women have a much harder time losing fat stored in our body? It is because of your chief hormone Estrogen that has a crucial role of putting layers of fat in the belly principally during pregnancy. Nevertheless, do not give up. I can give you two important pointers on how you can get those sculpted abs in no time.

1. Restraining yourself to a stern diet every day is a very significant factor for you to obtain the six pack abs goal. Having the right kind of diet can be helpful in shaping those abs. The following nutrients should regularly be added to your daily diet.

*To start off, remember to consume protein rich foods every day to help you burn more calories. It is also a good hunger preventive measure so you can continue a healthy eating program.

*Another important factor is eating fruits and vegetables. These types of food are rich in fiber, which will give you more energy, thus raising your endurance.

*Many people try to eliminate fat from their diet, which is actually not a very wise thing to do since a lack of fat intake can disturb your hormone levels. Healthy fat is an important part of your daily diet. Some of the best sources of healthy fat are avocado, olive oil, coconut, and organic meats. You should avoid man-made fat or trans fat that’s usually found in processed food; and high fructose corn syrup, which is in most sweetened products.

Keep in mind that the three nutrients I mentioned above make it possible for your body to build lean muscles. Another point is it keeps your metabolism well-maintained.

2. When training, keep in mind that a full body exercise is essential to burn off the stored fat already in your body. The abdominal exercise is simple and can be fitted into your routine easily since it should take no longer than 20 minutes if done right. Total time of your exercises should not take more than an hour.

In no time, you will observe that your muscles are getting more firm, giving emphasis to a well-toned body. For you to keep your muscles that way, you need to apply more energy in your training. So what are you waiting for? All you women out there, implement this training now and say goodbye to belly fat. Never let the idea of heavy weight lifting prevent you from getting the six pack abs everyone is dreaming of.

For further knowledge on six pack abs training, you may seek the help of a personal trainer and nutritionist.

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Two Different Strategies for Abdominal Exercises

Yes it is possible to get flat and fit abdominals with a training of 20 minutes if accompanied by a comprehensive training program with weights, aerobics and proper diet.
Overall there are two groups of thoughts in the fitness world regarding the abdominal workout. It is the theory of a few repetitions and high intensity (weights) and the theory of many repetitions with low intensity (weights). This article will discuss briefly the main arguments from both sides, and suggest the best abdominal strategy in my opinion.

First Exercise Strategy:
The abdominal muscle is just another body muscle like the other ones. Why do we need to train the abdominals differently than other muscles? If we want to have an impressive and strong six-pack we need to do what we do for the chest or biceps muscles, which is training two times a week with the traditional «magical» 3×10 manner of sets / repetitions.

The intensity is determined, either with weights, for example with crunches using weights or crunches with a weight bar, or of course using the body weight by increasing the angle at which the abdominals are performed. The abdominal muscle is a unified muscle, although externally looks similar to six or eight pack in some people. This sought after separation is due to the tendon sheaths of the abdominal enabling him to «fold» since the main objective-at least according to this perspective, is to bend the chest down. The theory of upper and lower abdominal is practically wrong, although some studies have shown different activation over the lower parts in exercises due to the abdominal fed by three nerves. Yet the differences are negligible. Enthusiasts of this exercise strategy are mainly bodybuilders and power lifters.

Second Exercise Strategy:

The abdominal muscles are considered core muscles which consist almost entirely of red muscle fibers. The red muscle fibers have slow oxidation and are present at the neck, side spinal and other supporting muscles, and do not need to provide great power. Their purpose is to keep the body stable and provide the necessary support in moving joints. That means we need to exercise abdominal muscles for resistance to power, with many repetitions and frequent training. Moreover, a training program that is already «heavy» in the central nervous system, and includes squads, deep seats, Olympic waivers, discharges and accelerations etc the last thing an athlete needs is another way to use up the neurotransmitters. Besides, the abdominal receives all the high intensity charge needed from the previous high-intensity exercises. The deep seats themselves are exhaustive for abdominal training. Apart from the above, many repetitions with few pounds in an isolated approach has tendency to over exercise abdominals. On the other hand, the few repetitions with many pounds leave the deep muscles  such as the transverse and lateral muscles unaffected and have a bad effect on the back.

What’s the Best Exercise Strategy:

Just use both of the strategies mentioned above. The truth is somewhere in the middle. If the abs appearance is first priority then a basic hypertrophy is necessary to show off the stomach but also to have muscle power. Use the first strategy for this. I know people who have single digits fat but have no ripped abdominals, simply because there is nothing to show. Moreover, many bodybuilders with fat in the middle tenths have abdominals showing more because they are big and strong. Of course genetically defined muscle shape plays an important role.
It is however a fact that whether you are a bodybuilder or athlete, we need a strong «core» on which we express our strength and explosiveness with safety and efficiency. The essence is to have in mind the period of exercising. Both strategies are needed at different times with different exercise method regimes. Generally, athletes would better stay with the second approach, because the risk of over exercising is high, while for bodybuilders should exercise the abdominals using both ways.

The following exercise program is not only a pure abdominal exercise plan. It is much more than that. It is a comprehensive nutrition and exercise routine that will help you lose belly and get great abs GUARANTEED. CLICK HERE

10 Tips and secrets for your abdominals

1)      The mission «get perfect abdominals» is extremely difficult and for only few brave ones, in contrast to what some sirens of cheap marketing promise to you.
Before you start to meet this goal, you need strong mental preparation: Sharpen your self discipline and your self esteem.

2)      Proper diet is the absolute king as far as abdominals are concerned! It is much more critical than exercising! Avoid all restrictive diets. Eat unprocessed, natural foods and arrange your diet to create a negative calorie balance.

3)      Give special attention to high quality protein, with many vegetables and fiber with monounsaturated fat and omega-3.

4)      Avoid as much as possible the peaks in your sugar and insulin so you can reduce the chances of fat storage. Divide the total daily calories between 5-6 meals and prefer foods of low glycemic index and course load.

5)      Perform muscle strengthening exercises with emphasis on free weights. Always prefer exercises that motivate and involve large muscle groups and as many joints as possible. Reduce breaks between sets. Give your exercise routine an aerobic feeling.

6)      Pushups are ideal for abdominal fitness. Try cyclical training exercises using your body weight. They are ideal for fat loss and a super combination of aerobic and anaerobic exercise.

7)      Your basic mission you – do not forget – is to remove the fat from your midsection. This is the only way to reveal your abs muscles.
If you are too trained, try HIIT (High Intensity Intermittent Training) which we have already addressed in past articles. It is by far the best investment of time for fat loss.
If not, try aerobic activities in 70-75% of Maximum heart frequency for 30 seconds each time, 4-5 times / week.
Avoid at all costs the endless, low-intensity aerobic training exercises eg walking or running too slow on a treadmill, etc. They can you send to the grave (from boredom!!).

8)      Generally speaking, you don’t need to focus on abdominal exercises only. If, however, for psychological reasons you want to do some abdominal exercises, give importance to the proper way. A lot of people make huge mistakes which burden your back.

9)      Do not succumb to the temptation of easy solutions and false promises from unrelated merchants. Forget miracle pills, magic super foods, etc. Do not you become a sucker!

10)   Similarly, most abdominal exercise equipment that are advertised in infomercials are pure scams. Do not fall for such scams.

Especially when you hear words or phrases such as:

– Lose Belly Fat Quickly and easily
– 5 minutes lose weight
– A few weeks
– Ready for summer
– No hard work needed…

then run away!

The big secret for revealing your abdominal muscles is the low percentage of body fat, which is anything but easy. Feasible of course, but only for the truly determined.

Target of the Month – Get Ripped Abs

Adopt Weight and Resistance Training in your exercise regimen:

Are you still performing regular abs exercises (like crunches and sit-ups) but have not yet acquired the flat stomach you have been dreaming? The time has come to finally leave the mattress and catch the weights. It is time to start using weights and resistance exercises in your training program. These exercises use a combination of increased resistance with weights, and in addition to the usual abs exercises they will increase the intensity of your fitness, so as to have faster results. Weight exercises will also tone your front, side and deeper muscle layers of your torso, for a total abdominal strengthening. Combine the weight program with your usual aerobic exercise and a calorie controlled diet: within a few weeks you will admire in the mirror a flat and sexy tummy that you always wanted to have.

Muscle Mechanics

The stomach region consists of four major muscles that work together to help your spinal cord to bend and also to make the top and bottom of your body torso to turn and pull in the abdomen. The front abdominal extends vertically from the pubic bone to the bone of the sternum. The external oblique muscles run diagonally from the bottom of the ribs to the pelvis. The internal oblique muscles are below them and move diagonally, and conversely. The transverse abdominal is lower than the other muscles and gets activated when the other muscles get contracted.

Exercise Strategy

As Mylene Dane stressed, “Most people do not ever increase the intensity of their abdominal exercises. They just do more crunches until they stop seeing results”. Mylene Dane is the creator and co-owner of Train West Hollywood gym in California. But as happens with other muscles, the abdominals become tighter when the exercises get more difficult. The conclusion: Instead of doing more repetitions, give variety to your exercises to ensure they are targeted to all groups of your abdominal muscles, and also add more resistance to your old and new exercises.

Get that Washboard Wonder Look to You – Get a Six Pack Abs

The ‘Rectus Abdominus’ are the easiest muscles to corrupt and the most difficult to develop. So, if you developed something of a ‘pot belly’ and have decided that it is time you got yourself something that resembles six pack abs, you should prepare yourself for the fight of a lifetime. In order to get yourself six pack abs, you must workout for as many months as the number of years you have neglected them.

To give your abs a brick-like structure, diet is important, but also vital is the knowledge of which group of muscles others have willingly ignored that you need to focus on for getting that washboard wonder look!

It is not enough just to exercise the abdominals alone: the Rectus Oblicus (muscles on the side, just above the hips, known as the ‘love handles’) must also be exercised. Leg lifts and working the back muscles are very important in order to get the perfect abdominals.

On your way to developing your six-pack abs you will need to lose fat deposits in all your muscle groups. You can do this by lifting weights, though not too heavy. Some form of cardiovascular exercising for at least 20 minutes daily will also be a great help.

You must also wake up and keep your metabolism going. You can do this by eating a small meal such as, potatoes and salads every three hours, just to keep the hunger pangs away. Have smaller dinners, plenty of fibers and never forget to have breakfast.

There are many videos available today that help you learn about abdominal exercises from a  certified personal trainer; all stress on the importance of warming-up before trying out various crunch exercises, like the bent knee crunch, bicycle crunch, exercise ball crunch, long arm crunch and the V crunch. Equally important is learning assorted leg and hip raises that help to strengthen and condition abdominal muscles.

Be persistent and disciplined and before you know it you will be able to see results in the shape of six-pack abs.