Month: August 2015

Exercises for Six Pack Abs – Work Those Muscles!

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Unless you’re an experienced fitness coach with a six pack abs guide as a bible, you can never know for sure what type of workout your body needs. Effective exercises for six pack absinvolve two types — compound and isolation. These types of exercises have their own advantages and disadvantages, so it’s important to understand how they work.

Working on how to get six pack abs with the wrong routine can actually be frustrating. You need to ask yourself this: what specific isolation or compound exercise should I perform to shed unwanted fat in my midsection?

What is a Compound Exercise?

The goal of compound exercises is to stimulate your muscle groups using a wide range of motion. A lot of basketball (e.g. Kobe Bryant, Shaq, Kevin Garnett) and tennis (e.g. Rafael Nadal, Fernando Verdasco, Novak Djokovic) athletes regularly use this technique to maximize their post-game workouts and on-court activities.

Experts from various fields of fitness and health regard compound exercises as the ideal fat-burning habit. As you perform numerous compound exercises for six pack abs, not only do you get the most out of your workout, but you also enhance your coordination, balance, and flexibility. Compound exercises for your midsection are what you need when you’re aiming to lift heavier loads without sustaining muscle fatigue.

Here are a few common compound exercises for six pack abs you can start on:

  • Barbell squats
  • Pushups
  • Deadlifts
  • Kettlebell swings
  • Dumbbell overhead presses

 

 

 

 

What is an Isolation Exercise?

Unlike compound exercises, the isolation technique involves only one muscle group that concentrates on developing your muscle strength. Isolation exercises are ideal for those people who easily get injured when stimulating numerous muscle groups at one time.

How to get six pack abs that are rock hard? Isolating those core muscles HARD, that’s how. The isolation techniques listed below are considered highly effective exercises for six pack abs:

  • Dumbbell bicep curls
  • Hamstring curls
  • Leg extensions
  • Rope pull downs
  • Yoga ball rollout
  • Jack knives
  • Barbell curls
  • Cable crossovers

 

Compound vs Isolation: Which is Better?

Picking one set of exercise over the other is unnecessary. In fact, combining both techniques and integrating them with your six pack abs guide can actually give you faster, better results. Always remember that exercises for six pack abs depend on your need, age, health, physical performance, and lifestyle. To get the most out of your workout (and to avoid accidents), follow a Certified fitness professional, I recommend Mike Geary of www.HotSixPackAbs.com.

Work those muscles and stay safe!

Which of these exercises work best for you? Let me know by entering your comments below.

3 Important Guidelines on How to Get Abs Fast

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Do you want to know how to get abs? There are so many formulas and fitness programs full of empty promises out in the market today that it’s very hard to tell which ones really work. Knowing the three most valuable components of a successful fitness plan, however, can spare you from having to deal with these so-called six pack secrets.

Here’s the thing. There are hardly any secrets when it comes to building six pack abs. Everything you need to know is just one click away, thanks to the wonders of technology. The tricky part is knowing where to look.

At first, I wasn’t sure how to get abs on my own; it took me a long time to adapt to a system that worked for ME personally. With a little trial-and-error and a whole lot of research, I soon discovered what really did work. The good news is that you’ll find out by the time you’re done reading this piece.

You can put your wallet away because you won’t need it, that’s for sure. Customized diet packages, high-tech equipment, and miracle supplements are not required. Aren’t you relieved to hear that?

However, you will need to tweak your lifestyle a bit. Easier said than done, I know, but with a positive attitude, some dedication, and determination, it can be done.

You do want to understand how to get abs fast, I get that. But diet and plain exercise alone aren’t going to be enough I’m afraid. Consider ALL three aspects and you might just be surprised how fast you can build abdominal muscles:

1. Committing to a healthy diet. Meals that are low-fat, high-protein, and packed with vitamins and other nutrients will allow your body to function at its peak. If you have a high body fat percentage, it would really be advisable to lessen your intake of fatty foods. Instead, load up on healthier food options like the following:

  • Tofu
  • Beans
  • Fish
  • A variety of fruits and vegetables
  • Low-fat yogurt

If you stick to a balanced, low-fat diet, you will be this much closer to getting six pack abs.

2. Creating a general exercise strategy. When planning your exercise strategy around how to get abs, you must consider three aspects – where, when, and how you work out. It is important to choose an environment that is most advantageous for you.

If you feel that doing cardio with other people motivates you more, then you can easily join your local gym or sign up for a fitness class at your community center. If you’re the shy type, working out in the privacy of your own home can be just as effective.

As far as time goes, it really depends what time of day you feel you’re at your most productive state. Some prefer exercising before going to work, some would do it right after. The most important thing is that you work out at a consistent time.

3. Performing exercises that target your abs. The last aspect on how to get abs consists of targeted abdominal exercises. Doing crunches, sit ups, and bicycles regularly will get that midsection toned and ripped in no time.

So commit to your diet, get comfortable with your general exercise strategy, and be consistent with your ab exercises beginning today. It won’t be long before you start to feel good and LOOK GOOD.

Are there other ways you can think of to get abs fast? Share them through your comments below.

Top 10 guidelines to Healthy Eating

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Healthy eating is not about staying idealistically thin, or staying away from the foods you love. It should start with how to “eat smart,” which is not just what you eat, but howyou eat. It is important that you learn healthy habits of eating so you can reduce your risk of illnesses, protect against depression, boost your energy, sharpen your memory, and stabilize your mood.

Experts agree that the solution to healthy eating is the time-tested advice of balance, variety, and self-control. That means eating a wide variety of foods without getting too many calories. These 10 guidelines can help you follow that advice while still enjoying the foods you like to eat.

1. Eat foods with high nutritional value. It takes a variety of food to acquire most of the nutrients needed in your body. Your daily food intake should include a mixture of whole-grain, fruits, vegetables, meat, poultry, and fish.

2. Eat lots of fruits and vegetables. Fruits and vegetables are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber. It can easily burn up when you exercise.

3. Eat more healthy carbohydrates and whole grains. Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. It has also photochemicals and antioxidants, which help prevent coronary heart disease, certain forms of cancer, and diabetes.

4. Maintain a normal weight. Your weight is the basis of many factors – sex, height, and age. A professional dietitian can help you develop sensible eating habits for successful weight management.

5. Eat regularly. Do not skip meals. It can lead you to starve, resulting to overeating. When you’re hungry, eat a small meal.

6. Lessen your calories; do not get rid of it. The more you neglect your favorite food, the more susceptible you become to overindulging in the future.

7. Slowly make a difference. Healthy eating would require some sacrifice. Change your eating habits gradually so you don’t end up sliding back to unhealthy practices.

8. It’s not just what’s on your plate; it’s how you eat it. Chew your food slowly. The more you chew your food the faster it will be digested. You’ll also end up feeling fuller.

9. Food shouldn’t rule you. Always bear in mind that food is just food. Don’t let it you’re your life. Eat your favorite foods in moderation and just remember to keep a generally healthy diet.

 

 

 

 

 

 

 

 

10. Stock the kitchen with healthier options. Healthy eating starts in your kitchen. So, stock up on healthy foods like fresh fruits and vegetables, fish, lean meats and poultry, whole grain bread, and low fat dairy products. Find creative ways to incorporate these in your cooking to come up with nutritious and delicious meals that you and your family can enjoy.

 

Always remember that too much of anything is bad, so enjoy treats moderately and maintain a healthy diet. Happy healthy eating!

What’s an 11th guideline that I have missed? Let me know by adding your tips below.

Six Pack Abs Guide – Important Principles to Remember

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A good exercise routine has to be customized to target specific areas of your body. If you want rock solid abs, you will need an effective six pack abs guide that will show you exactly what you need to do. Exercises for six pack abs paired with hard work can get you the results you’ve always dreamed of.

Just think about tennis for a second. Do you think you can play well without learning how to serve or rally? As with any other sport, or even going to war, you need to be prepared.

How to get six pack abs fast then? I’ll be honest. There is no secret formula to getting six pack abs fast. However, if you equip yourself with the know-how and the right techniques for an effective six pack abs guide, then you’re definitely on the right track.

When creating a program of exercises for six pack abs, always remember these three key principles: EAT RIGHT, WORK HARD, and BE CONSISTENT.

Six Pack Abs Guide Principle #1: EAT RIGHT!

Begin with the most fundamental principle to healthy living — eating right. Carbohydrates, proteins, and fats are the three essential macronutrients that your body needs to function.

Studies on proper nutrition state that the medical recommendation for a well-balanced diet is 40/40/20. This means you need to make sure eighty percent of what you eat is loaded with carbohydrates and protein and only twenty percent is made up of fat.

Vitamins, minerals, and water are just as important. If you want a totally ripped physique like those athletes you root for, you need to load up on carbs, proteins, and fats from fruits, vegetables, lean meats, and nuts.  When you start eating healthy, everything else will follow suit…Check out www.FatBurningMealPlans.com to get you started.

Six Pack Abs Guide Principle #2: WORK HARD!

You’ve done your homework. You have countless materials and resources on how to get six pack abs fast. But knowing, as they say, is only half the battle.

Your midsection already has muscles that are waiting to be stimulated by exercise. Put what you’ve learned to use by WORKING at it continuously. Set aside a few minutes a day, three to four times a week for your workout.

What do I think are the best exercises for six pack abs, you ask?  Full-body workouts that include: squats, shoulder presses, pull-ups and abs-specific exercises, such as: leg raises, knee raises, hip thrusts, and bench.

Six Pack Abs Guide Principle #3: BE CONSISTENT!

Never stop learning and, more importantly, never stop MOVING. Consistency is just as vital as the first two principles in obtaining the six pack you’ve always wanted.

Eating right or working hard shouldn’t be an on-and-off button you can switch whichever way you want anytime you feel like it. If you want to KEEP those six pack abs, then you better maintain a healthy, active lifestyle.

Tired of making excuses all the time? I say NOW is the time for a cool change. Commit to your six pack abs guide and start your journey toward a sexier, new you.

Is there a 4th principle for an effective six pack abs you know of? Leave your insights below.

Learn to Exercise Your Abs at Home

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If you want a flatter, leaner stomach it is easy to exercise your abs at home. Without use of special equipment or going to the gym, you can sculpt a tighter stomach with just a few simple exercises a day.

To start with, do some research on different types of ab exercises. There are many modifications on crunches, and techniques for targeting different areas of your abdominal region. Start collecting a file of ab exercises from reputable sources that you can work with.

Once you’ve collected your file, use a different technique each week. This is an effective way to exercise your abs at home. You’ll speed up your results, and you’ll be challenging your ab muscles to do new movements each week.

It is really important to pay attention to your breathing technique when you are working on your abs. Remember: exert = exhale. Anytime you exert pressure on a muscle group (the “crunch” part of your crunches) you’ll exhale. Exhaling makes your ab muscles become fully involved in the exercise.

Mix up your exercise routine with some aerobic exercise, like walking, jogging or an aerobics dvd. Burning fat from all over your body will help reveal your sculpted ab muscles. Try adding a cardio routine to your schedule at least three times a week and note your results.

Eating habits are also critical to the success of your ab workout. You’ve got to reduce goods that have sodium, sugar and preservatives with fresh, natural foods. You know, all the kinds of foods that your doctor encourages you to eat! Drink lots of water and keep your diet balanced.

A special note on drinks….alcohol can be a powerful enemy when you exercise your abs at home. They don’t call them beer guts for nothing!

Studies have shown the beer and other alcoholic drinks can lead to a rise in cortisol in your body. And cortisol is a hormone that steers fat toward your mid-section. Eliminate or reduce your alcohol intake for a leaner stomach.

If you are losing extra body fat by following these guidelines, you may need to increase your repetitions. When you exercise your abs at home, and add cardio and proper diet, your ab muscles will grow in strength.

Pretty soon the 20 to 30 reps that had you “feeling the burn” will feel like nothing at all. Keep adding 10 to 20 more each week to continue challenging your muscles.