Show Off Your Six Pack Abs. Build Abdominal Muscles Fast

Show Off Your Six Pack Abs. Build Abdominal Muscles Fast

By Chris Chew

Why you do not have "killer abs" or that "6 pack" Abdominal Muscles?



Ask any woman what is the most attractive part of a male body and most of the time, they will tell you it's the six pack abs meaning that your abdominal muscles showing up with beautiful definition. The abs is considered by many as a sexy muscle and is a symbol of a fit and healthy man. Women are instinctively drawn towards a man brimming with health and fitness because it is a primitive indication that the man is strong enough to protect her and her brood. A rippling six pack abs is one such indication. So is it any wonder that in every gym, you will see men of all ages doing crunches, leg raisers and sit ups religiously in the hope of obtaining the much coveted killer abs? Unfortunately, most men will never get to see their abdominal muscle in its glorious splendor. Why? The following fitness tip will show you why.



You may not like what I am going to give to you straight in the face here. But I will give it to you anyway. So here it goes. Listen up carefully. You may do a zillion crunches a day, then another another million leg raisers , but as long as there is a layer of fat covering your tummy, you will never see your abs because it is covered by the blubber of fat. In fact, your waistline will become bigger because you are adding muscles underneath the fats! So instead of having a slim waistline and showing off your abs, you will have a bigger waistline and thicker love handles. Now get this straight. There is no such thing as spot reduction! Once the fats are off, your abs will show. That I promise you. It is just that simple to display your abs. Lose fats! That's all.



Late night TV commercials or magazines has been telling you that you can have well defined abs by using this gadget or that electronic gizmo. Do you really believe that it is that simple? If it is so, then everyone will have that six pack abs in no time, won't they? Then why isn't that so? Because it doesn't work that way.



To lose fat effectively and permanently for your abdominal muscles to show, you must include a mildly deficit calorie restriction diet, frequent cardio workouts and strength training with weights to build muscle so as to raise your metabolism in order to lose weight and burn fat naturally. Your weight loss goals will not be achieved effectively or permanently when any one of the three elements is done wrongly or not even incorporated in your slimming program. I repeat the three elements again :-



a) A mildly caloric deficit diet - A mildly caloric deficit diet to help you lose weight.



b) Frequent cardio workouts - Frequent cardio workout to exercise your heart and lungs and burn fat at the same time.



c) Weight Lifting to build muscles - Build muscles to burn fat permanently as muscles use up more calories from your food for energy. Lifting weights will also give you a well toned body and help your abs to show.



Forget about any fad diets or popping slimming pills . These may work initially but in the long run, they are bound to fail.



About the Author: Chris Chew is a personal trainer of fashion models, male pageant winners and actors. More free fitness tips here.
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If you dream of tightening your tummy but dread doing endless sets of sit-ups, then California researchers have good news for you. The classic sit-up, they say, is not the best answer for stronger, flatter abdominals.

The traditional sit-up - or crunch - fell close to the bottom in a ranking of the ab exercises.

"The problem with the sit-up is that it is ineffective," Francis says. Typically, he says, people do sit-ups by lying with their back on the floor, with their legs straight or knees bent. Then, they sit all the way up, relying on their hips and less on their abdominals. Not only is a sit-up ineffective but it can strain the back, Francis adds.

Perhaps another surprise finding was that despite the advertising hype, some abdominal exercise equipment tested, including the Torso Track and Ab Roller, either were no more effective or only marginally more effective than a regular crunch you can do at no cost.

The top three abdominal exercises are:

Bicycle maneuver. To do this exercise, you lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Breathe evenly throughout the exercise.

Captain's chair. This was one of the few on the "most effective" list that involves gym equipment. To do the exercise, stabilize your upper body by gripping the handholds and lightly pressing your lower back against the back pad of the chair-like equipment. The starting position begins with you holding your body up and legs dangling below. Now slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring your knees up and return them back to the starting position.

If you do not have access to a captain's chair, Francis says you can improvise by hanging from a bar, although that may be difficult for many people who aren't in shape.

Crunch on exercise ball. A high-quality exercise ball, which costs about $30 depending on the size, is necessary to do this exercise. Sit on the ball with your feet flat on the floor. Let the ball roll back slowly. Now lie back on the ball until your thighs and torso are parallel with the floor. Cross your arms over your chest and slightly tuck your chin in toward your chest. Contract your abdominals raising your torso to no more than 45 degrees. For better balance, spread your feet wider apart. To work the oblique muscles, make the exercise less stable by moving your feet closer together. Exhale as you contract; inhale as you return to the starting position.

If you do a crunch, researchers found you are better off doing a vertical crunch (which ranked number four on the list of most effective ab exercises for the rectus abdominus) or a reverse crunch (which ranked number three for strengthening the obliques).

"These crunches don't put as much stress on your back," Francis says, as a traditional sit-up type crunch.

Abs need regular workout

Unlike strength training, Francis says abdominal exercises should be done frequently rather than for intense periods. "Abdominal strength isn't the same as working on big muscles with large resistance," he says. Instead, what's needed is "endurance training for the abdominals."

Five minutes a day of abdominal exercises can make a difference if you do it regularly.

While the best ab exercises can help you reach a goal of a flatter, tighter tummy, Francis cautions, too, that they are only part of the equation. Diet is another part.

For a healthy-looking mid section, a combination of ab work, proper diet, and regular aerobic exercise is the most effective strategy.


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++++++++++++++++++++++++

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>By Chris Chew

Most people believe that exercising with light weights with high repetition will tone and define your muscles to get that rock hard ripped muscular body. Since so many fitness personal trainers teach their clients that, so it must be true?



As summer approaches, many fitness enthusiasts will switch from muscle building routine to doing light weight high reps routine to cut away their body fat and to reveal their ripped muscular body. After all, it is shirt off time for the beach and poolside parties, isn’t it?



Well, I am about to bust this popular light weight high rep to tone muscle myth. Did I hear you gasp? Good. This is because the myth is so well entrenched and a lie being told too often will generally be accepted as the truth.



To get toned and well defined muscles, you need to lose body fat covering the muscles. Period. When you get rid of your body fat, your muscles will show through. You will look sinewy and muscular. Of course, that is provided that you have built muscles below those fats.



Let me ask you, how could light weight high repetition exercises build muscles or melt away fat? There is no logic in this.



To build muscle mass, you have to do heavy weight low rep compound exercises, exactly the opposite of light weight high rep routine. To lose body fat, you have to do intensive cardiovascular exercises and eating correctly.



There is no such thing as spot reduction short of invasive medical procedures such as liposuction. That means no matter how many crunches and side bends you do, the fat isn’t going to come off your belly and neither will your love handles melt away.



So if you want to reveal your well toned and defined musculature, you have firstly to build bigger muscles and then subsequently cut your body fat. Medium weight high repetition compound giant set exercises may help you burn more calories if the exercises keep your heart rate up and get you panting and sweating throughout the entire exercise workout session. However, this will already be a cardiovascular workout session and not a weight lifting workout session.



So next time when some smart aleck advises you that to get a well toned muscular body, you must workout with light weight and with high repetition, just ask him to explain the logic behind his statement and have a good laugh when you see him fumbling for a logical answer.



About the Author: Chris Chew is a fitness personal trainer of actors, pageant winners, models and other celebrities.More free articles his websites Grow muscles lose fat fast and Personal trainer certification



Source: www.isnare.com


Article Posted By: Foras Aje, Webmaster at BodyHealthSoul.com. Visit our blog for more on HEALTHY WEIGHT LOSS TIPS today at
http://www.bodyhealthsoul.com/healthyweightloss-blog/

The 3 Core Muscle Building Exercises You Should Be Doing

By Darren MacLeod

When it comes to building muscle I like to keep things simple. It’s easy to get caught up in the hype of hot new products and exercises that promise to be the next best thing in muscle building. Theses fancy exercises and products use long “scientific like” words and explanations to show you they work to build the most muscle.



In this article I am going to get back to basics. I am going to show your three muscle building exercises you can’t afford not to do and why you should be doing them. These three exercises are the grass roots of building muscle and are essential for any serious training program.



You might find it hard to believe, but with these three exercises alone you can pack on a serious amount of muscle. I refer to these exercises as the “core” to any good program. When I start planning I muscle building program for a client I always start with these three basic exercises and build the program around them.



3 core muscle building exercises:



Squat

The squat is the biggest exercise for packing on serious poundage. There’s no argument about it. The squat is primarily a leg building exercise. You start the exercise with a barbell resting across your shoulders standing straight up. Then bending at the knees and hips you lower the barbell down until your thighs are almost parallel to the floor. And then push the barbell back to the starting position.



The main muscle groups pulled into action for the squat are your quadriceps, hamstrings and glutes. Secondary muscle groups include the lower back, adductors and to a certain extent your shoulder muscles. As you can see many muscle groups are recruited for this exercise making it the biggest exercise and biggest potential muscle builder.



Like all the core muscle building exercises, you should make the squat the first exercise you do on your leg training day. Because it’s the biggest exercise you want your legs to be fresh and ready. If muscle building is your goal, aim for about 8-12 reps on the squat. Because you’ll be lifting heavy weights a good warm up is vital. Squatting is very stressful for the lower body, especially the knees, so 5-10 minutes on the treadmill and some lights squats first up are recommended.



Bench Press

The bench pres is the king of upper body building exercises. For years the bench press has been used to measure a lifter’s strength. How many times have you been asked “how much do you bench?” I bet you’ve never been asked how much do you squat or how many chin ups can you do.



The bench is a simple yet extremely powerful exercise that targets the entire chest (pectorals), front shoulders (deltoids) and triceps. To perform a bench press you must lie on your back on a flat bench, grip the barbell at slightly wider than shoulder grip and press the bar straight down to your chest.



The bench press is the biggest upper body builder because it allows you to move the most amount of weight possible. This is its advantage over the dumbbell press. With the help of a spotter you can also push yourself to lift heavier weights. There are also other advanced bench press techniques like board presses, bench press negatives and chain presses. See our link at the bottom for more details.



Wide grip Chin Up

If you were only going to do one exercise to work your back this would be it. The wide grip chin up is the ultimate test of a lifters power to weight ratio. This muscle building exercise is very demanding on the body.



The wide grip chin up primarily hits the lats, but also targets the entire upper back, biceps and forearms. To execute this exercise you need a chin up bar or assisted chin up machine. Hold the bar in a wide grip (greater than shoulder width) with your palms facing away from your body. Start in a “hanging” position with your arms fully extended. Pull yourself up until your can get your chin over the bar and lower back to starting position.



Most people will not be able to do wide grip chin ups without some lat/back training first. You can use the assisted chin up machine or lat pull down machine to strengthen your lats before attempting wide grip chin ups. This is the most demanding back exercise you can do so it must be the first exercise in your session.



When you should be doing these exercises



Like I mentioned previously in this article, these exercises are the biggest muscle builders and also the most taxing on your body so they must be done at the beginning of your workout to get the maximum benefits. I recommend that you do up to 5 sets on each exercise and vary the way you perform these sets each week. For example, the first week you do pyramid up sets, the second week you pyramid down and the third week you do straight sets. This keeps your muscles from getting accustomed to your routine. Good luck packing on some serious pounds!



About the Author: For more information visit http://www.muscleandstrength.com/exercises/main.html for muscle building exercises and http://www.muscleandstrength.com for muscle building information, resources and forum.



Source: www.isnare.com


PREVIEW A SAMPLE OF FEATURED EXERCISES IN OUR PROGRAM



Click Here To Preview Your Copy of The Ebook on Natural Health and Living entitled FITNESS: INSIDE AND OUT By Aje (The Webmaster) Available Right Now for only $19.95

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-Article in response to how can i get a six pack?

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-Article on the benefits of aerobic and anaerobic exercise

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-Article on cardiovascular exercise after weight training

There are several schools of thought as to whether one should perform cardiovascular exercise after weight training. Well, based on his personal experiences, Aje visits such schools and now has culled up his opinion on the subject for his readers.

-Article on beginners weight training workouts

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-Article on free weight training exercises

You know what, almost every guy I know wants to be ripped! Hence the high number of searches done online for free weight training exercises. However, Aje believes such information has to be adequate and helpful. Read as he sheds light on this opinion…and offers some helpful tips on the subject as well.

-Article on weight training for teenagers

What with the need to look, smell and be good, is it any wonder that most adolescents are looking into information on weight training for teenagers? Well, it shouldn’t be and Aje takes it on himself to offer assistance in this regard via this article.

-Article on weight training bruce lee style!

Aje writes on the subject of weight training and Bruce Lee. Llet's call it weight training bruce lee style and see what he has to say shall we?!

-Article on Beginning a Free Weight Training Routine

One can benefit tremendously from a free weight training routine to help to tone-up those problem areas whilst improving one’s shape and overall appearance.
That said, Aje offers information on how to begin such a method for increased vitality AND invites you to read on the subject.

-Article on Weight loss training exercise programs

All you have to do is do a search in www.submitexpress.com to see how many people search for something related to weight loss training exercise programs. It's an astounding 1 million or so per month! Well, read as Aje offers tips on the subject in his own unique, yet informative style.


-Article on Weight loss muscle gain training program

Yes there are some tips that you can implement to make your own Weight loss muscle gain training program, you perhaps just need to be shown how. Read on as Aje writes on such helpful tips.

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Point blank, well developed shoulders lend themselves to a better physique!
Is it any wonder then that about 100 searches a day is done on Yahoo! a day on
Weight training for shoulders? Shouldn’t be. Read as Aje writes on the topic for his readers today.

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Is Superslow weight training something I should consider trying? Well after reading Aje’s related article on the subject. You very well may be pleasantly surprised.

-Article on Weight training exercises for women

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-Article on how to begin a strength training program

In spite of its reputation of being a "guy" or "jock" thing, a strength training program can be very important and beneficial for everyone. Read as Aje explains why.

-Article on free examples of water aerobics exercises

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Foras Aje is an independent researcher and co-founder of BodyHealthSoul LLC. Stop by His Website today for more on Healthy Living Tips and information on Abdominal Exercises

By C.J. Gustafson

There have been many studies and reports about how our society as a whole has grown heavier and chubbier. The stomach, in particular, has become a trouble spot for many people. This is due in part to the fact that many of us have desk jobs where we rarely use our stomach and abdomen muscles. For others, this is where the excess fat, brought on by the fast food and extra beers, settles in our bodies. Whatever the reason for our big bellies, there has been a host of abdominal exercise equipment and gadgets to help do away with stomach flab. Some of these techniques and equipment work better than others. This article will help you sort through the hype.



Before beginning a discussion of abdominal exercises and equipment, it is important to point out that even the best ab machine will not help you loose fat in your stomach area. Abdominal exercise equipment can tone and shape your muscles, but the only way to loose the fat is to consume more calories than you take in. Exercise will help you do this, but it is a total body process, not targeted to certain areas.



It is also important to note, that for many people, a flat stomach is not in their genetics, even if they are in good physical shape. Some stomachs have a small curve, and all the crunches in the world won’t change that. However, the exercises and equipment discussed below will help tone, strengthen and define your abdominal muscles.



Abdominal Exercises & Equipment



There are many different types of ab exercisers and equipment. One of the most effective of these, the Roman Chair, is not strictly an ab machine. It is a common piece of equipment found at the gym but it can be used to perform a very effective ab exercise. The Roman Chair is a somewhat taller machine with two stationary, parallel arms and a straight, padded back. There is nothing to sit on.



When working on abs, the best way to use this piece of equipment is to place your forearms flat on each armrest, with your back firmly against the padding. You should have the Roman Chair set high enough that your legs dangle straight down when you are in position. Then slowly bring your knees toward your chest as far as you can go and hold for a few seconds before extending them to the beginning position. This exercise was number two in a San Diego State University survey that ranked the top abdominal exercises and equipment.



According to the survey, the best ab exercise is the Bicycle maneuver. Many of you are probably familiar with this fun exercise. We’ve been doing it since we were kids in gym class, and it turns out, the bicycle is one of the most effective exercises for working those abdominal muscles. To do the exercise correctly, lie on a mat and press your lower back flat. Put your hands beside your head. Tighten your abdominal muscles and bend your knees toward your chest until they are at about a 45-degree angle. Bring your right elbow in contact with your left knee. Then alternate with the opposite knee and elbow and repeat. You should feel it in your sides and abs.



Leg Crunches are similar to the Bicycle, but with crunches, your torso does most of the movement. Lie on the mat again with your lower back pressed flat. Place your hands at your sides or by your head, whichever is more comfortable. Be sure not to put any pressure on your arms or you will take away from the effectiveness of the exercise.



Lift your legs straight up above your head and bend your knees slightly. Squeeze your abdominal muscles and then lift your torso up off the mat toward your knees. Return to the original position with your back flat on the mat. Relax your abdominal muscles and then repeat. Remember to breathe during the exercise.



Crunches can also be done on an exercise ball and many feel it is more effective than standard crunches. You sit on the ball and place your feet on the floor about a foot apart. Roll back carefully on the ball until you are lying with your back fully extended on the ball. Tighten your abdominal muscles and raise your trunk off the ball to about a 30-degree angle. Return to the extended position and repeat.



Exercise balls are one of the most versatile and effective pieces of fitness equipment relative to their cost. Another low cost equipment alternative is a stretch band. These are just what they sound like, a stretchy band made of lycra, nylon or sometimes rubber. Sometimes called resistance bands, they allow you to work one muscle group while the resistance of the band stabilizes the opposing muscles. It is good for stretching and strengthening muscles and is often used with beginners and those who have experienced an injury.



If you are looking for something a bit more high-tech, there are several pieces of equipment made especially to work the abs. There are the Ab Crunch Machine and the Back and Ab Machine. Both of these pieces of abdominal exercise equipment have been designed to support the lower back and the neck. They also come with adjustable resistance settings.



The Ab Slider, Ab Wheel, and Ab Trainer are other examples of equipment designed to target abdominal muscles. As with most types of fitness equipment, their effectiveness often is dependant upon correct usage and, in some cases, combining them with other abdominal exercises. It is important to fully research the equipment and read instructions before using.



The quest for six-pack abs and flat stomachs has intensified over the past few years. In response, the fitness industry has resurrected some old, faithful exercises, developed new and improved versions, and even created equipment specifically to target abdominal muscles. Combine these top abdominal exercises with an overall exercise routine and a healthy diet, and chances are you will loose the flab and have a stronger, more shapely mid section in a matter of months.



About the Author: C.J. Gustafson is a successful freelance fitness writer for http://www.fitness-n-exercise-equipment.com, your complete guide to the best home fitness equipment. Find out where to shop for the best recumbent exercise bikes, ab machines and weight training equipment for your home gym. Copyright 2005 Fitness-N-Exercise-Equipment.com




Source: www.isnare.com

Article Posted by Foras Aje of Bodyhealthsoul.com. Discover tips on Abdominal Exercises for success today at http://www.bodyhealthsoul.com/featured%20exercise.htm

The responsibility of your use of any suggestions or procedures lies not with the author, publisher or any other party affiliated with this program. This information is not intended as medical advice.

Pilates Exercises for Lower Abdominal Muscles

What Pilates Exercises are Best for Lower Abdominal Muscles?

Well, to answer the question above in regards to Pilates Exercises and the Lower Abs, let's consider some things first of all.

1. Pilates exercises are a series of low-impact flexibility and muscle exercises developed by the German fitness guru Joseph Pilates. For decades it's been a secret of the physical elite, practiced by dancers and athletes trying to minimize injuries.

2. Pilates is a close cousin of Yoga.

That said, after doing personal research on the the subject of pilates exercises and lower abdominal muscles, I've come to the conclusion that the following exercises/poses will be best.

List of Pilates Exercises for Lower Abdominal Muscles

1. The Boat Exercise
2. The Heel Kicks
3. The 4-Limbed Staff Pose
4. The Wind-Releasing Exercise
5. The Bow Exercise
6. The Peacock Exercise

The Exercises above, though offered as being Pilates are actually all of Yogic origin...(well, not expecting that to be a surprise to anyone), moreover for the lower abdominal region, they are indeed very effective exercises with the added bonus of strengthening the back and arms.

Hey the ab-wheel helps a lot as well...if you need something that is kick-ass!!!

To Health

(Oh, lest I forget...diet, diet, diet...that is all too important factor as well friends!!)

Foras

PREVIEW A SAMPLE OF FEATURED EXERCISES IN OUR PROGRAM



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