Posts Tagged ‘fitness’

Six Pack Abs Workouts

Posted by admin on March 4th, 2010


Six Pack Abs Workouts

If if you want to get abs fast then you must do the right six pack abs exercises. Doing hundreds of floor crunches a day will not get you anywhere and is actually the least effective way to get six pack abs. So follow these tips for a better idea of how to lose belly fat and build muscle around your stomach.

1) Do reverse crunches. These are great for targeting your lower abs. Do them by laying on the floor with your legs up in the air and your knees bent at 90 degrees. Then bring your knees back to your chest and forward.

2) Hanging knee raises. These are done by hanging from a pull up bar with your body straight. Then bring your knees up to your chest just like with reverse crunches. You can make these more challenging by lifting your legs so that your feet are out farther.

3) Doing sit ups on a swiss ball. Sit ups are much better for getting six pack abs when they are done on an exercise ball. They do not strain your back and neck. They target your abs more directly than basic floor crunches. Also you can easily make it more challenging by holding weights above your chest. On an exercise ball you really get more range too which will really help develop a deeper six pack.

Ab exercises are not as effective as you may think. Doing other exercises like squats, deadlifts, lunges, rows, chest presses, and shoulder presses are very effective for losing belly fat. They do not target your abs directly but they do work them. They work more than one muscle group which is why they burn a lot of fat especially around your belly.

Having a proper abs diet is important too. Of course you cannot expect to get six pack abs easily by just eating sugary sweets and pizza all day. Follow these tips to really help lose extra belly fat and build six pack abs.

  • Eat healthy natural foods like lean meats, fruits, vegetables, nuts, and beans.
  • Eat 5-6 small meals a day.
  • You can have 3-4 cheat meals each week as long as you eat clean for the rest of your diet.
  • Eat breakfast within one hour upon waking.
  • Bring healthy snacks with you to work to avoid the vending machine.
  • Drink at least 8 glasses of water a day.
  • Avoid alcohol, juice, soda and any drink that is loaded with calories unless it is milk.

If you want to learn more about some effective six pack abs excises then check out this site http://thetruthaboutabsprogram.com full of free tips and advice.

Click Here Now to Get the Abs You Want With the “Fat Loss 4 Idiots Program”

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Six Pack Abs Eating Plan

Posted by admin on February 24th, 2010

How to get a six pack fast – It’s the question that everyone wants the answer to, and believe me, the advertisers and marketers out there are more than happy to provide you with their answer. Note that I said ‘their’ answer and the THE answer. The reason for this is that the whole getting perfect abs market is gi-normous. It’s huge. It’s easily into the billions of dollars every year. Is it any wonder that you see so many different ab machines, diet programs, gizmos and gadgets that promise you washboard abs in just a few minutes a day? If you want the truth about how to get a six pack fast as well as learn a few secrets along the way, then this article is for you.

Let’s think about this for a moment before we get on to the truth about how to get a six pack fast… Most of these exercise machines are designed to make doing the basic abdominal crunch or ’sit up’ easier for you. Now here’s the thing; if it makes it easier for you to do the exercise, doesn’t that mean you’re performing less effort? And come on, don’t we know that it’s going to take effort to build muscle? Of course.

However, when it comes to answering the question of how long does it take to get a six pack, many of these companies tell you that it will only take you a few minutes per day using their “revolutionary system”. Now I want to point out the two biggest underlying secrets that they DON’T tell you.

  1. First, the honest truth is that EVERYone has six pack (or 8 pack) abs already. It’s just the way our abdominals are built physiologically; just take a look in any anatomy and physiology book if you don’t believe me.

    The problem for most people is that we can’t see those distinct muscles because they’re covered by a layer of fat. If we could just get rid of that fat, then we could see our abs the way we want to. Easier said than done, I know… We’ll come back to this point in a moment.

  2. The second secret that the advertisers fail to point out is that if you only need to use their gadget for, let’s say 10 minutes per day, that leaves you with 23 hours and 50 minutes to eat all the wrong things that will continue to keep that layer of belly fat covering up your natural 6 pack.

So in order to get perfect abs you are going to need to lose belly fat. And because you can’t spot reduce body fat, you’re going to need to lose overall body fat. This is going to involve eating small, healthy meals frequently throughout the day with more carbs before noon and fewer as the day and evening go on. As for exercise… you knew that was coming too, didn’t you?

The best exercise for burning body fat to eventually expose those washboard abs is interval training.

In a nutshell, interval training involves going as hard as you can, as fast as you can (safely) for a certain amount of time, say 20 or 30 seconds, and then resting (slowing down, not stopping) for twice as long (for 40 to 60 seconds, depending). You can do these intervals by jogging/sprinting outside or on a treadmill, on a bicycle (outside or on a stationary bike) on an elliptical machine or a rowing machine. The choice is yours, but the pattern needs to remain the same: HARD CORE for x amount of time, then take twice that long to catch your breath before you do it again.

If you can really give 100% and you do this workout for 20 minutes, you will burn far more fat than an hour or more of steady-state treadmill work or whatever you see all the other people doing. And if you think about it, what athlete looks leaner and is more likely to have a sexy six pack, a sprinter or a marathoner? If you’re not sure, Google a few images and look at the physiques of the sprinters… they’re awesome!

Nevertheless, many people still have trouble losing belly fat to expose those washboard abs. If you find yourself in this situation after giving the fat burning workout method and diet plan mentioned above a shot for a while, then it might be time to call in additional help in the form of some supplements.

Without going into too much detail here, know that there are two natural supplements on the market today that have been gaining a lot of attention everywhere from Hollywood to Harvard. You’ve probably heard of Acai Berry Supplements that come from Brazil that has people losing belly fat and feeling great. The other is Resveratrol Supplements, which is what gives red wine much of it’s health giving properties. It has been shown to have the same effects on the body as a calorie restricted diet. Both of these substances have been studied and reported on positively over the past few years in everything from the journal “Nature” to “60 Minutes” TV show, and many users are happily being introduced to their ab muscles for the first time!

If you’ve been struggling with losing belly fat in your efforts to get perfect abs, and you’ve tried interval training and a healthy eating plan as outlined above, then maybe it’s time for you to try Acai Berry Supplements and/or Resveratrol Supplements.

Click Here Now to Get the Abs You Want With the “Fat Loss 4 Idiots Program”

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Six Pack Abs Women

Posted by admin on January 20th, 2010


Six Pack Abs Women

According to Chris Lopez, creator of the Turbulence Training Kettlebell Revolution System, Kettlebells are great for everyday people who wants an effective workout.

But they’re also great for women. Women using Kettlebells would develop a sexy lean, look. They would get a dancers body, as opposed to an overly muscular physique.

Chris Lopez says that Kettlebell Training works a lot on the posterior chain, which includes the hamstrings, glutes, lower back & abs. This is good for women, since women tend to train their quads too much.

In women, the angle of the femur (leg bone) relative to their hips is more extreme then men. This forces them to use their quads more in lower body movements.

Using KB Movements such as swings, high pulls, and snatches helps them train their often neglected glutes and hamstrings, allowing them to create balance and healthier knees.

According to Chris Lopez, men and women both spend too much time sitting down. Hence, the Kettlebell will train and loosen the muscle groups we use least often.

Another very important benefit of Kettlebell Training for Women is that they are very versatile and can be taken anywhere and everywhere. You can get a great workout using just one Kettlebell. If you were to rely only on Dumbbells, then you’d need an entire set of dumbbells to get an effective workout. With Kettlebells, one weight level can last your for months.

There are two reasons why Kettlebells are superior to Dumbbells: 1) the way the weight is distributed. Because all the weight is in one, large location, as opposed to being even distributed as in a Dumbbell, all the muscles in your body are called into action to control the Kettlebell.

And when you engage more muscle fibers at once, you boost your metabolic rate, and release more growth hormone. Growth hormone has been linked to both increases in lean muscle mass and fat loss.

The second reason why Kettlebells are superior to Dumbbells is because Kettlebells have a thicker handle. Once again, a thicker handle is more difficult to handle than a dumbbell, making it more effective.

Chris Lopez recommends starting off with an 8kg weight for women. That’s 17.6 lbs. Here’s a sample routine you can try today:

Complete the following circuit 3-5 times:

  • Kettlebell (Goblet) Squat x10
  • Kb Row x 12 per arm
  • KB Goblet Lunges x10 per leg
  • 1-Arm Military Press x10 per arm
  • 2-Arm KB Swings x20 per arm
  • Rest 60-90 seconds and repeat

For more information on the Turbulence Training Kettlebell Revolution program, check out my blog, ShahTraining.com.

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info and copyright info.

Click Here Now to Get the Abs You Want With the “Fat Loss 4 Idiots Program”

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Six Pack Abs Meals

Posted by admin on January 18th, 2010


Six Pack Abs Meals

Ryan Reynolds abs workout for X Men Origins Wolverine was the result of consistent training and a superb diet. Playing the character of Hannibal King in Blade Trinity was the last time that Reynolds played a quasi comic book character. His trainer for that film was Darren Chapman but for Wolverine Origins, celebrity trainer Bobby Strom got the thumbs-up.

Chances are that Strom will use a very different training program for Reynolds than the one used in blade Trinity. Marvel comic’s fans know the physical attributes of Deadpool and Ryan Reynolds will have to do more than have a set of six pack abs to show on screen. Deadpool in the comics is portrayed as a well muscled mercenary/superhero. Reynolds will have to put on some serious muscle size in order to do this character justice.

How to Get Six Pack Abs like Ryan Reynolds

Strom is an old-school bodybuilder and recently has become a firm believer in “Functional Fitness.” He likes to include weightlifting, isometrics and core body strengthening exercises.

Developing a set of six pack abs for some people can be difficult. It is not just about exercising; diet plays a very important role as well. Some fitness experts will tell you that to have a ripped, flat stomach your diet has to be clean.

In developing your abs, you need to bear in mind that the lower abs are the hardest muscle to develop. (Most males store their fat in the lower abdomen.)

3 Strategies to Use in Getting Your Own Ryan Reynolds Abs

1. Diet

I listed diet first because it is probably responsible for 80 to 90% of the success of any six pack abs training program. The first thing you must do is to begin eating 5 to 6 meals per day. If you eat the traditional three square meals, your body’s metabolism will be much slower and will not aid you in losing body fat.

By the way when I mentioned 5 to 6 meals per day I am not talking about a smorgasbord. Most bodybuilders and fitness experts recommend that you use a high protein shake for 2 to 3 of the six meals. They do this mostly for convenience.

2. Abs Workout

Ryan Reynolds is no stranger to an effective abs workout. In Trinity, he performed between 500 to 1000 situps before he began his weight training sessions. Although situps can be an effective stomach exercise, I firmly believe that doing stomach isometrics is much more effective.

You see any exercise that increases the size of the stomach muscles will just lead to a bigger belt size! Steve Reeves the bodybuilder and actor featured in many of the Hercules sells never performed any oblique stomach exercises. The oblique muscles are the muscles on the side of the stomach.

3. Cardio

The last strategy can be just as important as diet. Although, one snickers bar can cost you one hour of cardio to burn off the equivalent amount of calories. The major benefit of doing cardio workouts is that it elevates your metabolism. Your body will continue to burn fat even after you are through with your cardio session.

Apply these three strategies just like Ryan Reynolds did for his abs and you to a very short time can have ripped six pack abs.

Would you like to add 15 to 20 pounds of hard muscle to your body like Ryan Reynolds did?

Would you also like to have sharp, defined six pack abs? Then please visit my site and get all the details here >>> Ryan Reynolds Wolverine Workout, and the best part is it’s FREE! At my site, you will also find additional articles and details about the Ryan Reynolds workout, Hugh Jackman’s workout, Daniel Craig’s workout, Brad Pitt’s workout and other celebrity workouts.

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Click Here Now to Get the Abs You Want With the “Fat Loss 4 Idiots Program”

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Of Turbulence Training

Posted by admin on December 24th, 2009


Of Turbulence Training

Want more muscle mass? Here’s a great turbulence training workout you can do. It’s workout A from the 8-Week TT for muscle program. Start off with a bodyweight Warm -up of 10 Y-squats, 10 pushups, 8 Diagonal lunges, and 10 Inverted Rows. A warmup is extremely important, especially if you’re training in a cold environment. A warmup will help you recover much quicker between strength training exercises and prevent injury.

After the Body weight warmup, Craig Ballantyne, creator of this workout, wants you you do perform Specific Warm-up sets. We’re going to start off with a 2-board press for 6 repetitions at a tempo of 2-0-1. Use 50% of the weight you would use in a normal set. A 2-board press, get a partner to hold the board on your chest. Get two 2 by 4’s nailed together, a yoga block, or any other piece of material that is 6 inches thick.

You can also just “wing it” and stop the movement 6 inches above your chest. If you have the board, simply get a partner hold the board on your chest, right where you will bring the bar down. Keep your feet flat on the floor, legs bent, and upper back flat on the bench, Grip the bar using a normal-width grip and have your spotter help you take the bar down.

If you do not have a spotter, be careful with the bench press. Or, you’re better off performing the movement with dumbbells, and stopping the movement just 6 inches above your chest. Keep your elbows close to your sides, and lower the bar straight down to the bottom of your chest. Lower the bar on to the block, and then press the bar back up.

It’s important to get your technique right. You can use your warmup set for technique practice. A tempo of 2-0-1 means that you lower the bar with 2 second count, no pause, and press with a 1 second count. Second warmup exercise is the DB Row. Use a 2-0-1 tempo using 50% of your actual weight. Perform 6 repetitions. Rest 1 minute and perform another set of the same warmup superset using 75% of your actual weight.

Now it’s time to start your workout:

For the first superset, perform 2 board presses for 5 repetitions with a tempo of 2-0-1. Use heavy weights. Rest 1 minute, then move onto DB rows for 6 repetitions. Rest 2 minutes and repeat the cycle 2 more times for a total of 3 supersets. After the last superset, reduce the weight of the board press by 1/3 and perform as many repetitions as possible.

You will certainly need a spotter for the last set of board presses. Rest 2 minutes, then move onto the next superset. Start off with 8 repetitions of DB Incline Press with a tempo of 2-0-1. Rest 30 seconds, then perform the V-Chin for 8 repetitions. If you can not do 8 V-Chins, then stop just 1-2 repetitions to failure. For the V-Chin, Hook a small V-grip bar over a chin up bar.

Grip the V-grip with palms facing you. Pull your body up until the chest reaches bar level, or as far as you can go if you’re not strong enough. Lower your body slowly.

Rest 1 minute and repeat this cycle 2 more times.

For the last superset, perform 12 DB chest presses followed by the Barbell Row for 15 repetitions. As you can see, this a full upper body workout. You will perform a lower body workout on a separate day. Do not perform any sort of cardio, or else you will hinder your mass gains.

For more information on Turbulence Training Muscle Building Workouts, check out my blog ShahTraining.com

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info and copyright info

Click Here Now to Get the Abs You Want With the “Turbulence Training Program”

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