With this article, I want to show you why you might be struggling to lose that stubborn stomach fat that is covering up your abs. These are the main reasons most people just can not seem to get those six pack abs that everyone desires. If you haven’t already seen me around online somewhere, I’m the creator of one of the most popular abdominals and fat loss programs on the internet. So in this article I want to highlight for you the main points and strategies that I use to make this program one of the most effective programs in existance for fully developing your abdominals as well as getting rid of that stubborn stomach fat that is covering them up. Pay attention, because once you get this stuff right and start using these techniques regularly, you’ll be showing off your ripped abs in no time flat, whether it’s at the beach, at the pool, in the bedroom, wherever… Just think how great it’s going to feel when people are complimenting you on your washboard stomach! Alright, here’s what make’s The Truth about Six Pack Abs different: I know that sounds counterintuitive, but the fact of the matter is that abs exercises are ok, and you do need to do a certain amount of them to develop the abdominals as best as possible. But to be honest, most people that are trying to get better looking abdominals waste WAY too much time training the abs directly. What you really need to focus on is burning off the extra fat that is covering them up. Let’s get this straight right now… Abs exercises do NOT burn fat away from your abs! This can only be accomplished through a much more effective full body training routine that maximizes both your metabolic response and your hormonal response to your workouts. This is the main focus of my Truth about Six Pack Abs Program. Now don’t get me wrong. It wouldn’t be an abs program if I didn’t show you the most effective exercises for developing your abdominals. I also give you detailed instructions and photos on how to do them right. But like I said, the main focus of this program is the secret method that I use to compile the full body training routines and maximize your fat burning effect. This is the main reason that this program will be MUCH more effective for you than any other abs programs you’ve ever tried before. You’ve got my word on that. In fact, you don’t have to do any typical cardio if you don’t want to! I actually recommend against it. Seriously, almost every program out there tells you that you MUST do endless cardio exercise regularly to lose the body fat that is covering your abs. Most of them tell you to do 30-60 minutes of cardio exercise 3-4 days/week in addition to your strength training routines. The truth is that this is not only unnecessary, but it can actually be counterproductive if you’re really trying to get as lean as possible, as quick as possible. I go into this in much more detail in the book, but basically this all comes back to the aspects of your metabolic rate, how much lean muscle you have, the hormonal response in your body from the exercise, and the residual calorie burn in the hours and days following your workouts. And normal boring cardio routines are ALL WRONG when it comes to maximizing these effects! Now you’re probably thinking that since I’m against typical boring cardio routines, then that must simply mean I’m a proponent of interval training. Yes, as a matter of fact, I believe interval training is MUCH better than typical cardio. However, I also use a special exercise combination and sequencing in my Truth about Six Pack Abs Program that gets even more powerful fat loss and muscle defining results than interval training. And that’s saying something, because interval training kicks butt! You’ll find out how this system works inside the program. Want proof that you don’t need typical long-duration steady-pace cardio? Well, first of all, I actually took a course recently that was devoted to scientific research into why steady-pace cardio exercise is actually not that effective at strengthening the heart. The focus of the research basically boiled down to the fact that the heart needs to be trained in a wide variety of ranges to actually be truly strengthened and ready for all the various stresses that life throws at it. Not only that, but steady-pace cardio was also proven in the research studies to be far less effective in the long term at reducing body fat stores. To give you a real life example… Personally, I haven’t done what most people would label “cardio” in probably well over 5 years, and I’m actually leaner now and have a lower bodyfat % now than years ago when I did cardio regularly. Not only that, but my heart is in the best condition ever, as I now consistently have the resting heart rate of an elite athlete at about 50 bpm (remember that lower is better). My resting heart rate used to be in the mid to upper 60’s years ago when I used to do typical cardio and strength training routines like most people do. This improvement in both body fat % and reduced resting heart rate is the direct result of the unique training methods I used in developing the programs in The Truth about Six Pack Abs. Trust me when I say that for the most part, about 95% of supplements are a complete waste of your hard earned money. I’ve been approached by supplement companies in the past looking for me to promote their products for them, and offering me a lot of money to do so. Well, you know what I do? I tell them to shove it! Seriously, I won’t promote something to my readers that I don’t honestly believe in. The fact is, I’ve learned over the years through my own experience, as well as hundreds of my clients and friends experiences with supplements, that they are really just selling you the dream that their pill or powder will be some “magical” solution to your struggle with getting that lean ripped body that you’ve been wanting for years. In reality, most supplements do nothing at all to help you improve your body. Don’t get me wrong… I’m not totally bashing supplement companies, but like I said, about 95% of the products they promote are worthless, and won’t create any noticeable changes in your body. I will admit that there can be a place for meal replacements for people that can’t find the time to prepare or pack all of their real food meals. I also admit that I do think a high quality, fast digesting protein like whey protein can be useful to mix into your post-workout smoothies. But the fact is that real food is always better for you than processed supplements (as long as you pick the right “real foods”). Anybody that tells you otherwise has either been brainwashed by all of the propaganda and super-hyped up ads that the supplement companies have spread throughout every magazine on the planet, or they have financial ties to selling supplements in some way themselves. I have dedicated myself to not being lured into the lucrative world of selling supplements. Even though I could make a lot more money selling supplements than by selling my abs program, it’s just plain against my morals to rip people off like that. Frankly, it amazes me that most people are more willing to spend $30, $40, even $50 or more on a bottle of pills or powder than to spend $30 on a comprehensive training and nutrition guide like this Truth about Six Pack Abs program, which will set them up for life on training programs and dietary secrets that will keep them lean and ripped for life. The only thing that bottle of pills or powder is going to do is give you expensive urine! You make the choice. In case you were suckered into buying any of these worthless ab belts, loungers, rockers, or any other worthless ab gadget or machine, I have bad news… You were ripped off! The truth is that most of these machines and gadgets are not the best way to develop the abdominal muscles. Sure, some of them may help a tiny bit with strengthening the abdominals, but they are far less effective than some of the best floor, hanging, and standing abs exercises. Also, more importantly, virtually all of these abs machines, belts, and gadgets do absolutely NOTHING to burn fat off of the abdominal area! Again, losing the fat that’s covering up your abs can only be accomplished with a smart nutritional program, and a well designed progressional training program that increases your metabolism and stimulates your fat-burning hormones in your body. Achieving this is simple once you understand the secrets I reveal in the Truth about Six Pack Abs program. None of that here. I promise you won’t be given any more crap about needing to eat “low-carb” or “low-fat”, or low or high anything, for that matter. The nutritional secrets I reveal in this program go against all of the authors and companies out there that are trying to lure you in with another one of their gimmicks. The fact is that they need to come up with some sort of different “angle”, so that their diet program appears unique and gives the media something to talk about. That’s why there’s always some gimmick, like low-fat, or low-carb, or high protein, or the “colors diet”, the “low glycemic index diet”, the fasting diet, the cabbage diet, and so on. Instead, I wanted to give you the TRUTH about what it really takes to eat a nutritious diet that not only will have you burning off that stubborn belly fat, but will also have you feeling full of energy every single day. If you don’t already feel energetic and alive every single day, then you are missing out, because it is an awesome feeling! The great thing is that once you start eating balanced and healthy all the time, you virtually eliminate cravings altogether. Personally, I used to crave sweets constantly before I adopted the nutritious diet that I currently eat. Now, I can honestly say I can’t remember the last craving I had. It had to be more than 5 years ago… no joke! Not only that, but I actually enjoy everything I eat way more than I used to years ago when I ate a lot of junk. Does that mean that I never eat burgers, or pizza, or beer? Of course not… We all have a social life. In fact, there are actually very healthy ways and variations to preparing healthier burgers and healthier pizza that I occasionally use. I hope this article has given you some insight as to where you may be going wrong with your exercise and nutrition plans in striving for those elusive abs. See below for more info on losing stubborn stomach fat and developing ripped six pack abs. Check out the Truth about Six Pack Abs Program at TruthAboutAbs.com Michael Geary (CPT) is a recognized International Fitness Expert, contributing writer for Muscle & Fitness Magazine, author of the internationally-selling book, The Truth about Six-Pack Abs ©2004-2006, and owner of BusyManFitness.com. Also see Mike’s Six-Pack Abs blogPsychic Readings by phone by an experienced Psychic

Most people are constantly searching for the best ab workouts to lose belly fat or gain six pack abs. They believe that some miracle ab workouts can help them get a flat stomach. While everyone has varying amount of excess body fat in the abdominal region, the best way to burn off extra belly fat continues to elude most.

The truth is ab workouts do NOT get rid of belly fat. They only tone and strengthen the underlying abdominal muscles. The main focus should be on a full body resistance training workout that maximizes your fat burning and metabolism boosting effect.

Doing lots of slow cardio isn’t an effective and efficient way to lose body fat either. It does not create the greatest metabolic or hormonal response. Studies have shown that people who performed cardio-based workout routines lost significantly less body fat compared to people who did mainly resistance training based routines. Some even gained body fat on the cardio-based workouts! What you really need is a complete training program that focuses on training the entire body with resistance training and multi-joint exercises in a higher intensity fashion.

The key secret to losing excess belly fat is a combination of healthy diet and high intensity full body workout. This is much more effective than doing endless crunches, sit ups or leg raises. In fact, abdominal exercises do NOT burn stomach fat.

Don’t even waste your money on ab gadgets, machines or belts… they don’t work either. If you had been suckered into buying any of them, you were ripped off!

I see people giving incorrect advice on ab training in fitness forums. Consequently, many still believe that they have to do hundred reps of ab workouts to lose belly fat or get six-pack abs. Don’t listen to this type of advice!

Nevertheless, a certain amount of ab specific exercises is beneficial when combined with a proper full body workout. Ab exercises help to strengthen and tone abdominal muscles, support a healthy back and improve posture when done correctly. Remember, ab exercises do not reduce belly fat and should only form a very small part of your workouts.

The 2 most important aspects are full body training workouts and a healthy and balanced diet. Many of the full body exercises also indirectly work the abdominals and core due to the stabilization required in some of the more difficult variations. Abdominal exercises are the least effective way of getting rid of stubborn stomach fat. Learn 5 REAL secrets on how to lose belly fat and get ripped six pack abs that turn heads!WP Robot Wordpress Autoposter

“How To Get Six Pack Abs Fast?” – This is the most frequent question that we notice in health and weight loss related forums and discussion boards. First of all make it in mind that getting six pack abs is not at all difficult. After observing six pack abs on the screen, many of us feel that it is done by the celebrities alone and require costly infrastructure. Firstly, clear all the misconceptions related to six pack abs. You don’t need to work on machines to get six pack abs fast. Study the reasons to get six pack abs and analyze it accordingly. You cannot develop six pack abs overnight. A little patience and effort is necessary to loose extra fat deposited in your body. Secondly, you should know the facts concerned with six pack abs. Do not ever forget that you already have Six Pack Abs in your body. But what needed is you need to loose the extra fat so as to show them off. Thirdly, do remember that there are no weight loss pills or any supplements to tune the body so as to get six pack abs fast. Do not spend your hard earned money on any such six pack abs medications. The only secret to get six pack abs is to strike a balance between the nutrition and exercise. They are otherwise known as Six Pack Abs Diet and Six Pack Abs Exercise. Six Pack Abs Diet: Earlier the diet plan was something like breakfast, lunch and dinner. But the new six pack abs diet is based on eating six times a day – breakfast (8am), snack (11am), lunch (1pm), snack (4pm), dinner (7pm) and 10 (pm). Remember the saying, “Abs are made in kitchen”. True to that saying, the six pack abs diet is rich in nutrients, protein, fats and other essential items that make you impossible to overeat. Drink more water and include fibre in your diet. Prefer beans, spinach, whole grains, fruits, vegetables and avoid pizzas, cookies and fried items. Six Pack Abs Exercise: Do the scientifically proven six pack abs exercises. Plan the timings for it and perform regularly without any fail. The most common six pack abs exercises include crunches, sit ups, leg lifts, jackknife situps, V-ups, static hold and side statics, lift weights and cardio. Doing cardio is the most recommended six pack abs exercise by the trainers. Most people think that sit up and other exercises are the only way to get six pack abs. But don’t neglect diet; it is the real key to unlock six pack abs. The right six pack abs diet when mixed with right six pack abs exercise will make you to get six pack abs fast. Know The Truth About Six Pack Abs! Getting Six Pack Abs Fast is NOT hard! There are faster and more effective ways of getting flat, firm, sexy and ripped abs with proven techniques. Get your FREE fat loss report and know the truth about How To Get Six Pack Abs quickly.Wordpress Autoblogging Plugin

Rock hard abs are the hallmark of a sexy body today. No abs? So sorry… goodbye! But developing that six pack belly doesn’t come easy. There’s no machine that can do the work for you. Abs must be developed the old fashioned way. You have to earn them — and you start with core training.Before you attempt any of these exercises, if you have any kind of lower back problem be sure to check with your doctor. The purpose of these exercises is to strengthen your core, which form the foundation for killer abs. The three exercises are:   1. The PlankGet into a pushup position. It’s important to have your body absolutely straight. Support your upper body by putting your forearms on the floor.Remember to keep your body in an absolutely straight line. Don’t lift up your butt, drop your head, or arch your back because those things will make the exercise easier — and that isn’t the point! Hold this position for 30-60 seconds or as long as you can. To make the exercise harder — so that you will get more benefit from it — lift and hold one foot a few inches off the floor during this exercise. Loading your core unevenly will make the Plank tougher, and thus more effective.2. The Side PlankIf you thought the plank was tough, wait until you try the Side Plank! Lie down on one side. Now brace your forearm on the floor and lift your hips off of the floor. The only parts of your body touching the floor should be your forearm and your feet. Remember to keep your body in a straight line… don’t bend forward. Hold the position for 15 to 30 seconds or as long as you can. To get more benefit from the Side Plank, try lifting the top foot just a few inches while you are in position. It’s surprising how really tough this exercise is — but it is also a very effective exercise for strengthening your core. 3. The SupermanYou’ve seen superman fly, right? SO lie down on the floor on your belly and stretch your arms out in front of you. Spread your arms so that they make a “V” with your head. Now keeping your legs together, raise them off of the floor. Be sure to get your knees up OFF the floor! Hold the position for 30 to 60 seconds or as long as you can. These three exercises are just the FOUNDATION. By themselves they won’t give you killer abs, but they are a good beginning. Unlike wimpy weight machine exercises, they’re hard. But remember what Vince Lombardi said, “The dictionary is the only place where ‘results’ comes before ‘work’.” That sums it up when it comes to conquering that belly flab — without core training, no results! mikejan635
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Q1: How do I get abs like Dexter Jackson?Getting visible abdominal muscles or “abs” depends on reducing the amount of fat covering the abs, see Question 3. Getting hard, lumpy abs depends on developing the underlying muscles, for details, read on… ——————————————————————————–Q2: Should I do lots of situps to reduce fat around my middle?No. Exercising the area from which you want to lose fat is called “spot reduction”. Spot reduction is now believed to be a myth. Research shows that fat is lost all over your body, not just in the area that you work. Situps are also bad for your lower back (see Question 5). ——————————————————————————–Q3: How do I reduce the fat covering my middle?The answer comes in two parts: diet and aerobic exercise.DIETTwo principles loom large when trying to “sculpt” one’s body:* Calorie accounting: To lose fat, one must reduce calorie intake and/or increase energy expenditure so that stored fat is utilized as fuel for the body.* Biology is destiny: fat cells, whether increased in size, number or both, cannot turn into muscle cells.Reducing the fat accumulation in one area of the body is not easy. The usual measures to lose weight (including reducing calorie intake, increasing exercise or both) may lead to weight loss but not necessarily in a single area. In fact, short of having cosmetic surgery (such as liposuction), you cannot easily choose the area from which the fat will be lost. This is the reason that some women notice that their breasts (which are largely composed of fat) get smaller when they diet.And weight loss is more than just reducing “calories in” compared with “calories out.” The difficulty many people have in losing weight probably relates to a well-established phenomenon that seems terribly unfair: As you take in fewer calories, the body’s metabolism changes, so that fewer calories are burned with normal body function. In studies of persons losing 10 percent to 20 percent of their body weight, “calories out” diminished, despite similar activity levels, which slowed further loss of weight.Given this grim reality, you cannot readily transform an abdomen with excess fat into the physique of your dreams simply by doing lots of sit-ups. You’ll lose the fat by diet and/or exercise, and you’ll increase muscle mass by exercising those muscles. Of course, there may be other reasons to do sit-ups — for example, strong abdominal muscles reduce the chances of back problems; but shrinking your abdomen is not one of them.This is controversial, but most people agree that eating very little fat and lots of complex carbs (like rice, pasta and potatoes) helps ensure that you don’t add additional fat. Then you have to work at using the fat you already have stored which involves…EXERCISEAgain a bit controversial, but it’s widely agreed that regular, moderate, aerobic exercise 3-4 times per week works best to burn fat that’s already stored.”Moderate” because intense exercise burns glycogen not fat, so keep the intensity at about the level where you are beginning to puff a little.”Aerobic” means (very vaguely) the kind of exercise that requires you to inhale more. Some suggest that building more muscle through weight training helps as well, since muscle burns fat just by being there and moving your body about; so some weight training couldn’t hurt and will probably help.Many misc.fitness people agree that exercise periods of more than 20 minutes work best. But note that the longer you exercise, the more prone you are to injury since your muscles also begin to weaken. Two things which help prevent injury are:a good warmup 5-10 minutes of light exercise to warm your muscles, try to break a sweat stretching cautious 20-30 sec stretches for every muscle .——————————————————————————–Q4: How do I exercise the abs?The abs are designed to perform one main task, to shorten the distance between your sternum, or breastbone, and your pelvis. The only way to do this is to bend your spine in the lower back region.In short, any exercise which makes you move your sternum toward your pelvis or your pelvis toward your sternum is good. To do this safely, the lower back should be slightly rounded, not arched.In general when exercising the abs, try to maintain the natural arch of you lower back. The lower back will round slightly as you perform the exercises. Don’t fret about pressing your back into the ground. ——————————————————————————–Q5: What’s wrong with situps?Traditional situps emphasize sitting up rather than merely pulling your sternum down to meet your pelvis. The action of the psoas muscles, which run from the lower back around to the front of the thighs, is to pull the thighs closer to the torso. This action is the major component in sitting up. Because of this, situps primarily engage the psoas making them inefficient at exercising your abs. More importantly, they also grind the vertebrae in your lower back.They’re inefficient because the psoas work best when the legs are close to straight (as they are when doing situps), so for most of the situp the psoas are doing most of the work and the abs are just stabilising.Putting the thighs at a right angle to the torso to begin with means that the psoas can’t pull it any further, so all of the stress is placed on the abs.Situps also grind vertebrae in your lower back. This is because to work the abs effectively you are trying to make the lower back round, but tension in the psoas encourages the lower back move into an exaggerated arch. The result is the infamous “disc pepper grinder” effect that helps give you chronic lower back pain in later life.Q6: What are good ab exercises?We’ve divided the exercises into upper and lower ab exercises. Note that there aren’t two separate muscles that you can truly isolate, so all the exercises stress the whole abdominal wall. However there are “clusters” of muscle separated by connective tissue (these make up the “washboard” or the “six-pack”). You can focus on the upper clusters by moving just the torso and the lower clusters by moving the pelvis.For the lower abs, in increasing order of difficulty:lying leg raises reverse crunches vertical lying leg thrusts hanging knee raises hanging leg raises For the upper abs:ab crunches 1/4 crunches cross-knee crunches pulldown crunches Lower Ab ExercisesLying Leg RaisesLie on your back with your hands, palms down under your buttocks. Raise your legs about 30cm (12″) off the floor and hold them there. Now trying to use just your lower abs, raise your legs by another 15cm (6″). Do this by tilting the pelvis instead of lifting the legs with the psoas. Make sure your knees are slightly bent.If you’re big or have long legs or both, you should probably avoid this exercise. For people with legs that are too heavy for their lower abs strength, this exercise pulls the lower back into an exaggerated arch which is bad (and painful). For reasons why it’s bad, see Question 5. If you have this problem you can either try bending your knees slightly and making sure you keep your lower back fairly flat, or just try another exercise. Reverse CrunchThis exercise can be done on the ground or on an incline situp board. All you need is something behind your head to hold. If you use the incline board, use it with your feet lower than your head.Lying on your back, hold a weight or a chair leg (if lying on the floor) or the foot bar (if using the situp board). Keep the knees slightly bent.Pull your pelvis and legs up so that your knees are above your chest and then return to beginning position.This exercise is very similar to a hanging knee raise, but a little less intense. Vertical Lying Leg ThrustsInitial position:Lie on your back. Put your fists under your buttocks to form a cradle. Raise your legs in the air 20-30cm (10-12″) off the ground, knees slightly bent. If you feel any strain on your lower back, bend your knees a little more. Raise your head and shoulders off the ground slightly if you can to help keep the abs stressed. The exercise itself has four phases:Raise your legs until your feet are above your pelvis; focus on contracting the abs. Thrust your heels to the ceiling, breathe out, keep contracting the abs raising the pelvis out of the cradle of your fists. Lower out of the thrust back to your fists, leaving your feet above your pelvis. Lower your legs back to the initial position. Legendary Abs II recommends these as safer than Lying Leg Raises. Hanging Knee RaisesYou need a chin-up bar or something you can hang from for this. Grab the bar with both hands with a grip a bit wider than your shoulders, cross your ankles and bring your knees up to your chest (or as close as you can get). Your pelvis should rock slightly forward. Pause at the top of the movement for a second and then slowly lower your knees by relaxing your abs. Don’t lower your legs all the way. Repeat the movement using just your abs to raise your knees.Make sure that you don’t start swinging. You want your abs to do the work, not momentum. It’s important that you don’t move your legs too far or your psoas muscle will be doing a lot of work and possibly causing back problems as in a situp.Make sure your pelvis moves, your lower back stays neutral or slightly rounded, not arched, and that your abs are doing the work, not your hips. Hanging Leg RaisesJust like knee raises except you keep your legs straight. This requires good hamstring and lower back flexibility.Although Legendary Abs recommends these, The American Council on Exercise’s Aerobics Instructor book warns that they have the same back problems as conventional situps. This makes sense since, like situps, the legs are kept straight and the hips move. The Aerobics and Fitness Association of America (AFAA) also regards hanging leg raises as dangerous.For safety you should probably stick to leg thrusts and knee raises.If you do do hanging leg raises, make sure your lower back stays neutral or rounded.There is an isometric variant done by gymnasts called the “L-Support”, which basically consists of taking the leg raise position with the legs held straight at a level just above the hips. The position is held for 10 seconds. When you can complete this easily, try a higher position. The same cautions about back position still hold.Upper Ab ExercisesAb CrunchesLying on your back, put your knees up in the air so that your thighs are at a right angle to your torso, with your knees bent. If you like you can rest your feet on something, like a chair. Put your hands either behind your head or gently touching the sides of your head.Now, slowly raise your shoulders off the ground and try to touch your breastbone to your pelvis, breathing out as you go. If you succeed in touching your breastbone to your pelvis, see a doctor immediately.Although the actual movement will be very small (your upper torso should move through less than 30 degrees) you should try to go as high as possible. Only your spine should bend, your hips should not move. If the hips move, you are exercising the psoas.Do these fairly slowly to avoid using momentum to help.You can increase the difficulty of the exercise by extending your hands out behind your head instead of keeping them at the side. Make sure you don’t jerk your hands forward to help with the crunch, keep them still. 1/4 CrunchesSame as an ab crunch except that you raise your shoulder up, instead of pulling them toward your pelvis. You can do these quickly, in fact it’s hard to do them any other way. Cross-Knee CrunchesLike ab crunches, take the lying, bent-knee position, but this time crunch diagonally so that you try to touch each shoulder to the opposite hip alternately. At the top position, one shoulder and one hip should be off the ground. Pulldown CrunchesDrape a towel or rope around the bar of a pulldown machine so that you pull the weight using it instead of the bar. Kneel facing the machine and grab hold of the towel and put your hands against your forehead. Kneel far enough away from the machine so that the cable comes down at a slight angle.The exercise is the same movement as an ab crunch, but using the weight instead of gravity. The emphasis is still on crunching the abs, pulling the sternum (breastbone) towards the pelvis and making sure you exhale all your air at each contraction. ——————————————————————————–Q7: Is there a specific order I should do exercises in?According to Legendary Abs, you should exercise the lower abs before the upper abs and do any twisting upper ab movements before straight upper ab ones. Twisting exercises work the obliques as well as the upper abs. ——————————————————————————–Q8: How do I structure an ab routine?According to the guidelines in Legendary Abs:Try to do sets in the 15-30 rep range. Follow the ordering rules in Question 7. Pick easy exercises to start with and when you can happily do about 2 sets in a row of an exercise, try harder ones. Only rest when you absolutely must, so take a short (10-15sec) rest between two sets of the same exercise, but none between lower and upper abs. Try to take about 1 second for each rep, except for ab crunches which you do slower (2 secs/rep) for a better contraction and 1/4 crunches which you should do fast (2 reps/sec) because you’re hardly moving. Chris J WatsonFlat stomach workouts for all body types ex girlfriend

In my opinion, a full body dumbbell workout is the best exercise program for developing six pack abs. Unfortunately, hardly anyone uses dumbbells to develop strong abdominals you can see. In this article, I’ll show you the error of your ways.
Carving out six pack abs you can see is a strong motivating force for many a man and woman. But the problem is, the desire is so strong people often don’t think rationally when putting a plan into action. They want six pack abs, and they want them yesterday. This leads to making poor decisions, which often lead to a lot of wasted time and money.
I’ll be honest with you…
- Those gadgets you see on late night television don’t work
- “Isolating” your abs are ineffective for your goal and a waste of time
- Anything that claims to be “fast and easy” is a waste of money
Getting a six pack is just like any other goal. Stop letting emotion drive your decisions. Let’s take a deep breath and look at this logically. I’m sure once we do this, you’ll conclude that a full body dumbbell workout is your best bet for a six pack you can see, as I have.
There are three things you must do if you want to see your six pack:
1) You must build muscle all over your body
2) You must strengthen your core muscles
3) You must lose fat
If you do all three of these things, you’ll develop abdominals you can see.
Building muscle all over your body not only helps you look better, but muscle is metabolically expensive. This means your body must use more calories to maintain a higher percentage of muscle, and therefore leaves less calories to be converted into fat. So, you not only build an attractive body, but also create a situation where the bigger muscles help you reach your goal of a visible six pack. A full body dumbbell workout builds muscles all over your body.
Obviously, stronger and bigger abdominal muscles are necessary to achieve the abdominal look you desire. But stop relying on “isolation” exercises like crunches and leg raises to get the job done. A dumbbell workout puts emphasis on the core muscles with every exercise. This means every exercise is an ab exercise.
No matter how much muscle you put on or how strong and big your abdominal muscles, no one will ever see them if they are covered with fat. You must get rid of the fat around your middle to make the muscles underneath visible. And a dumbbell workout, done correctly, burns a lot of fat.
Think of it this way. You want to perform a workout that builds muscle, strengthens the core and burns fat at the same time. This is the most effective method for getting the result you want. If your entire workout does these three things, it is the fastest way to build abs you can see.
So, spend more time doing a full body dumbbell workout instead of doing those “isolation” exercises and you’ll build more muscle, strengthen your core and burn off more fat. This is what you need to spend your time doing if you ever hope to see your six pack. So, pick up a pair of dumbbells and get busy! Coach Eddie Lomax is giving away a valuable Special Report called, “Why Dumbbells Are My Secret Weapon For Building Six-Pack Abs You Can See In The Shortest Time Possible!” Get yours today, while it’s still free.Wordpress Autoblog Plugin

Time is something you don’t want to waste during your workouts. I see too many people at the gym using up workout time doing pointless and ineffective exercises that will NEVER produce results. Now some things you can’t do without – like a warm up. Your chances of injury are multiplied many times over when you don’t take the few minutes required to warm up. Some simple stretching and calisthenics – like squats and lunges – are fine for your warm up. Once you’re ready to begin your abs building workout, there are four golden rules that you need to remember – whether you are designing your program, or having a trainer design it for you:   1. Stability ExercisesAfter you complete your warm up, stability exercises are next. These use only your body weight as resistance. You need to do these exercises intensely – don’t stop with a set number of reps. The rule is do your reps until you can’t do another one. Stability exercises include crunches, flutter kicks, reverse crunches, or other exercises that you don’t need any weights or other apparatus to accomplish. 2. Stability with Resistance ExercisesTHe next rule is to follow immediately with stability + resistance exercises. These are basically the same exercises that you have done before – but with WEIGHT ADDED. Some examples of stability with resistance exercises are an incline bench crunch, a weighted crunch or a weighted straight leg crunch. 3. Core Strengthening ExercisesThe next rule is to follow with core strengthening exercises. these include the most complex movements of all. The require exact body position and execution.Some core strengthening exercises that you can do lying down are the Plank, the Side Plank, and the Superman. Core strengthening exercises that you do standing are cable torso twists, woodchoppers, and “around the world.”4. Unbalanced ExercisesFinal rule: finish your workout with unbalanced exercises. These are the hardest part of your total routine. The idea here is to do an exercise that actually throws your body out of balance. For example, you might get into a push-up position with your body straight, then lift one arm toward the ceiling and open your entire torso to that side. Repeat on the other side. Very hard to do, even if you’re in awesome shape!You can’t do many reps of the exercises and you shouldn’t. Five or ten of each unbalanced exercise is enough. Remember no workout “works” unless you eat the right foods and build up your workouts porperly.Be sure to keep these 4 golden rules in mind when developing your workout routine. And if there’s a 5th golden rule, it’s that your form must be absolutely perfect. That’s the only way to design an effective workout that will definitely build goregous rock hard abs. mikejan635
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The buzz about working “core” muscles seems like it will never go away. First of all, most people don’t even know what the word “core” means. As a matter of fact neither do I! The word ‘core’ does not come from any scientific anatomy text I have ever read. As far as I can tell it is a term created by the fitness industry to promote all kinds of ab training products.

I’m assuming core training is supposed to give you a hard flat stomach or possibly even a 6 pack. I think this myth about core training is also how much of the new athletic style workouts are becoming popular as may exercises athletes do seem to appeal to the people who think they are doing a core exercise. So what is your core anyway?

As far as I can tell, people think their core is their abs, the oblique muscles (the muscle that are on either side of your middle set of abs) and your lower back muscles. This collection of muscles makes up the mythical “core”. Now, if anyone besides a graduate trained biomechanist tells you they know exactly how these muscles work, they are lying, and probably haven’t done enough research to know that they are lying (so technically its not really their fault for misleading you). The muscles of the core are very complex and the truth is that scientists still aren’t sure exactly how they all work together. So now that we can see we don’t really know how all the core muscles work together, how can you possibly think you are training them in any intelligent way!

The truth so far is that any exercise works your core muscles to some degree or another. As soon as you stand up and get out of bed in the morning your core muscles have to be activated to prevent you from just flopping over at the waist. All forms of rigorous physical activity will work your core muscles. For example, one of the toughest core workouts you can do is a series of short all out sprints. Don’t believe me? Give this sprint interval routine a try and see how sore your ‘core’ and ‘abs’ are the next day.

20 yard sprints x 4

40 yard sprints x 4

60 yard sprints x 4

80 yard sprints x 4

100 yard sprints x 4

After each sprint walk back to the start and repeat until you have completed 4 sprints at that distance, then take 90-120 second rest and start the next distance. If you push these hard, your whole body should be sore the next day including of those ‘core’ muscles. I’ll bet this is not the image you had in your head of a ‘core’ workout.

You can train ‘core’ muscles every day if you want, which isn’t saying much because they are working all the time anyway. With that said there are core exercises that are better than others, and the exercises people typically think of for core should not be performed every day, and some of them like crunches should never be done at all. In the second part of this article I will discuss the right and wrong way to train this part of your body. John Barban is a professional strength and conditioning coach and nutrition expert. He has extensive experience designing nutritional supplements and has developed his trademark workout for women 6 Minute Circuits. John is an expert contributor to http://www.efit-today.com/public/department59.cfm and recomends the diet program http://www.eatstopeat.com , and believes it is the best new diet for easy and effective weight loss.Solar Panel