Month: October 2015

How Do I Get Six Pack Abs With Free Weights?

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“How do I get six pack abs?” I used to ask myself this question all the time. I’m pretty sure you have, too, at some point.

Stop staring at magazine ads and pictures of your favorite ripped actors. If you want washboard abs like theirs, better invest your money on training equipment, like free weights, cable wires, and a yoga ball – a small price to pay for high-intensity six pack abs training.

Before buying bulky exercise machines or state-of-the-art gym equipment, why don’t you try these three simple tools first? Stick to the basics and you can’t go wrong.

Weights For Free

Unlike exercise machines you see on television and online, free weights can zone in on your muscles without complicated instructions or unnecessary frills. They come in different sizes and grips, so you have an array of picks to choose from. Free weights definitely get the job done.

Wired and Ready to Go

Now, you might ask, “how do I get six pack abs with cable wires?” These babies provide a variety of exercises that you can do anywhere, anytime. Here are just a few examples that will get your blood pumping:

  • Bicep curl
  • Chest fly
  • Hammer curl
  • Chest press
  • Lat pulldown
  • Shoulder raise
  • Shoulder press

The moment I started using cable wires, my arm muscles felt tighter, my cuts got more defined, my pecks turned hard as rock, and my shoulders became broader. Clearly, my experience doesn’t just answer your question, “how do I get six pack abs?” It’s more of a holistic workout and that’s what’s great about it.

Ball’s in Your Court

“How do I get six pack abs with a yoga ball,” you ask? The Yoga ball reinforces your six pack abs training with free weights and cable wires. It strengthens your core, involves all other muscle groups simultaneously, promotes flexibility, and ensures balance.

One Yoga ball exercise I like to do is called the stability ball hip flexion. Your goal is to balance your entire body with your legs (shins) on the ball while in a push-up position. Slowly roll the ball toward the direction of your hands by folding your knees closer to your body.

Another effective yoga ball workout I do is the stability ball planks hold. Simply assume a push-up position with your forearms resting on the ball. Then, hold that position for about a minute. As with other exercises for six pack abs, you know you’re doing it right if you feel your abdominal muscles contract.

No PAIN, no GAIN, right?

Once you’ve gotten the hang of these techniques, you won’t find the need to bust your behind (or your wallet) for exercise machines anymore. Now, if someone asks YOU, “how do I get six pack abs,” you know very well what to tell them. Get free weights, cable wires, and yoga balls and workout within your budget. Get ripped and cut while you save – there’s no better feeling than that…

Which of these options have you tried? Share your experience by leaving a comment below.

Powerful Ways How to Lose Lower Belly Fat

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Have you ever purchased costly belly-trimming equipment because of its tempting ad? How many times have you been tiring yourself out doing hundreds of leg raises along with crunches and sit-ups thinking it is the ultimate fix on how to lose lower belly fat? It could take you years, but just between you and me, don’t be fooled by tons of deceitful fitness myths out there. Now, if you’ve ever thought about going under the knife or spend thousands of dollars to lose excess belly fat, well you don’t want to miss this article!

There is nothing wrong with a cry of desperation because you’ve done almost everything and nothing works!  You might be thinking this article is all about liposuction, but no, it’s not. If you have thought about breaking the bank, exhausting all your resources to resolve your tummy issue, I’m here to stop you. Focus here, strange but true—people usually overlook the simplest solution when resolving their problem.

In this case, the unfussy way to get that fabulous, flat lower belly only requires knowledge and discipline. Did you know that creating a calorie deficit and forcing the body to use these stored fat as a source of energy are the key secrets how to lose lower belly fat? Sounds surprisingly simple, isn’t it?

The further on you read, you’ll begin to understand how to create a calorie deficit and the hassle-free workout that can guarantee visible results. Remember, instant results are short-lived, what you truly need is a long-standing fitness and better physique.

First of all, let me just tell you about what you’re doing wrong. Most people think spot reduction is the answer to lower belly fat. Spot reduction is a myth and it has been disproven several years ago. Doing endless reps of abdominal exercises has no effect when it comes to making the abdominal muscles more visible if there is a significant amount of fat covering this area.

The First Way to Create a Calorie Deficit— Diet

OK, let’s begin. Diet is the easiest way to create a calorie deficit. Forget about extreme diet, this no-nonsense advice simply means to eat less than what your body requires. Let me show you. For example, a 120 pound woman needs about 1200 calories a day in order to maintain her weight. In order to lose weight, she needs to cut about 300-400 calories a day. In this way, the body is forced to use stored fat as a source of energy.

Diet is very important because even if you exercise several hours a day but you eat more calories than you need, you will not lose weight, in fact you might even gain weight. A proper diet is surely one of the best ways of how to lose lower belly fat.

The Second Way to Create a Calorie Deficit: Exercise

Now, let’s talk about exercise. If you wish to lose the extra flab in your belly in a short amount of time, exercising is the simple and healthy solution. To put it briefly, cardiovascular exercise and weight training are both important in terms of exercising; in fact these are the best exercises on how to lose lower belly fat.

Cardiovascular exercise burns the most calories in a short time period. Weight training is also important, in fact, many studies have already proven that that metabolism increases up to 48 hours after a weight training workout. For best results, you can also do a combination of the two types of exercise.

Power up Your Abs with Abdominal Exercises

Abdominal exercises should be included in the exercise program in order to strengthen the abdominal muscles as these are central for different body movements. Just keep in mind that hundreds of crunches or leg raises won’t help you lose belly fat faster.

Surely, people love instant results, but remember, your belly fat didn’t accumulate in a couple of weeks so don’t expect it to disappear in a couple of weeks either. In other words, be patient when it comes to weight loss because even the best ways of how to lose lower belly fat will not give you visible results in a short amount of time.

Have you discovered other means to lose lower belly fat? Add your tips by sharing them using the comment section.

Excercise for Lower Abs – Yes or No

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Some experts debate the benefits of exercise for lower abs. Does everybody have lower abs? And can you really target them? These questions are simple and common enough, but the answers may surprise you.

  1. How many ab muscles do you have?
  2. Can you target them?
  3. Does it work?

Some people will tell you that there are separate upper and lower abdominal muscles. This is technically not correct. Your abdominal muscle, the rectis abdominis, is a group of muscles that are all connected to each other.

But that’s just one part of the whole story.

So, does targeting your upper and lower abs separately make a difference? Can you really exercise for lower abs?

Well, the jury’s still out on that one. But, scientific studies have shown that some workouts work your lower abs better than others, while some are better suited for developing the upper abs.

As far as exercise for lower abs goes, scientists at the University of Nebraska deduced that the reverse curl causes the greatest amount of activity in the lower abdominal region, while movements such as the trunk curl and twist curl seem to target the upper abdominals more effectively.

However, an interesting thing to note is that, according to recent physical therapy research, only some people actually have a distinctly separate lower abdominal muscle, called the pyramidalis. This means that lower abdominal targeting may only be effective for people who have this optional muscle – about 80% of people.

Most fitness experts do not recommend doing anything special to target the lower abdominals, but, instead, alternating between different types of movements that work the midsection. This should ensure a proper workout of all of the abdominal muscles that you DO have.

Great exercise for lower abs can be any of the following:

  • Curls
  • Crunches
  • Bicycles
  • Sit Ups

Of course, the discussion of upper and lower abs and who has them and whether they should be targeted obscures the advice that fitness specialists have been giving us for years.

Ab targeting is still an important consideration, but not quite as important as proper diet.

It doesn’t matter how much you work your abs if they’re covered in fat. Following a low fat diet and performing regular cardio workouts, such as walking or running is the most important part of any ab training routine. With this added to your fitness regimen, the fat will be melting right off of your belly.

So, eat right, stay fit, and perform a regular exercise for lower abs. Keep it up, and keep at it. Soon you’ll be stronger, healthier, and have abs that will make people stare, in a good way.

Which exercise do you find most effective for your lower abs? Share your opinion below.

3 Amazing Tummy Fat Exercise

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Battling a gut bulge or beer belly? Are you tired of waking up early in the morning for outdoor exercise? You can actually do this amazing tummy fat exercise anytime you want. There are abdominal exercises you can do that would surely and amazingly burn the fat around your tummy.

Here are 3 amazing exercises the bust belly fat real good:

1. Crunch (Curl-Up). Using the correct technique is more important than how many crunches you can do. This exercise develops your upper abdominal muscles.

Lie on the floor with your knees bent, keep your arms extended or crossed, and place your hands on your shoulders or your palms on your ears. If desired, you can rest your legs on the bench to increase difficulty. For less resistance, move your hands higher. Curl up until your shoulder blades leave the floor. With each crunch, pull your bellybutton to the floor as if concaving or sucking in your stomach, and then roll down to the starting position and repeat the steps.

2. Reverse Curl. This exercise develops your lower abdominal muscles.

Lie on the floor. Bend your knees, place your feet flat on the floor, and place your arms at your sides. Lift your knees toward your chest, raising your hips off the floor; do not let your knees go past your shoulders. Return to the starting position and repeat the steps.

3. Pelvic Tilt – This exercise develops the muscles of your abdomen and buttocks. Assume a supine position with your knees bent and slightly apart. Press your spine down on the floor and hold for several seconds. Keep your abdominal and gluteal muscles tightened.

If you do tummy fat exercises correctly and without momentum, 12 repetitions of each exercise will be sufficient to feel a burn in your muscles and exhaustion. Remember, if you can do 100 or more steps of anything, you are not doing the exercise in the most efficient way. Just carefully and mindfully follow the exact steps of your tummy fat exercises and keep doing them. Surely you will achieve a great flat and sexy tummy in the future.

Do not let only to what you eat or rather starving yourself. Eat so that your body has enough calories to burn fuel while it is also building muscles. Therefore, healthy eating plus an amazing tummy fat exercise equals a healthy and good looking body.

Build the list! Add your own favorite tummy exercise by entering your comments below.

Flat Stomach Diet Secrets, Revealed!

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Who else wants a slimmer and toner tummy?  Everyone knows there is no getting around ageing. Picture yourself five years from now, you know it might be impossible to keep your flat belly and slim waist, don’t you? How many times have you been scolding yourself every time you fail to eat healthy or refuse to even take the stairs instead of an elevator?  But suppose you could do a solid commitment, the question is, do flat stomach diet secrets really work?

Let’s face it! I know you’ve been struggling from your unhealthy lifestyle. Gastronomically speaking, this is a time when everything can be enjoyed in a snap – instant coffee, instant noodles, instant meal, etc., in fast food restaurants like McDonalds or Pizza Hut

As you enjoy every bite with gusto, you obliviously take in more than what is necessary and over indulge. You forget that after the feasting pleasure, excessive servings of foods connote calories, weight gain, and bulging belly!

Here is the opportunity for you to uncover guaranteed and risk-free flat stomach diet secrets that can change how you see yourself and give that fabulous physique that you always wanted.

The Trick is to Maintain a Strong Mind Set!

Are you still pining over that T-bone in the fridge? How about those luscious, glimmering fried chicken in the bucket? Come on. Be a vegan for a while. Remember that animal meat has more calories and more chemical compounds that do not only add to your excess belly fat but also cause diseases.

If you’re still not moved, think of your huge body frame with cholesterol, protruding belly and heart problems. Think of the good benefits of herbs and vegetables in your body. For more graphic motivation, try to imitate the pose of the reed-thin model in Vogue magazine chewing on carrot stick with style. See, this simple flat stomach diet secret can make you look like her. OK, let’s proceed.

Healthy Fats, Protein and Carbs Combo!

You may have already heard that eating 5-6 small meals throughout the day is one of the proven steps to flatten the belly. Now, you might be thinking, “what should I eat”? It surprises me how most people starve themselves to death or stick to eating salads all day long. You don’t have to suffer, okay? There are tons of delicious low-calorie, low-carb recipes you can actually follow.

Keep in mind that you must include healthy fats such as olive oil, walnuts, natural peanut butter, almonds, etc. to your diet. Do you also need to include protein-rich foods? Yes, definitely! Protein aids in rebuilding the muscles after your workout.

Now listen closely! Complex carbohydrates are a must-have in your diet because these are your body’s primary source of energy. A list of flat stomach diet secrets includes good carbs which are also high in fiber. Some great examples of complex carbs are cereals, whole grain breads, oatmeal, brown rice, whole wheat pasta, low-fat yogurt, muesli, fruits and vegetables.

Here’s a secret, what you should avoid are simple carbohydrates such as cake, ice cream (fat-free or not), pasta and bread made with white flour, beer, wine, table sugar, corn syrup, candy, etc. Why? Here’s a fact for you, according to World Health Organization (WHO), sugars and other simple carbs are the leading cause of obesity epidemic worldwide. Think about this, belly fat is nothing as compared to an obese body.  Saying “NO!” to excess sugar is easier said than done, but you’ve got to do this to get a flat stomach.

Hydrate Yourself!

You probably know that drinking lots of water offers several benefits. Forget about unnecessary nibbling in between meals. FACT! Apart from flushing your system of dreadful toxins, drinking 8-12 glasses daily can make you stay fuller longer! If you are seriously committed to this diet, you’ve got to say no to soda and sugary drinks. Avoid extra sugar!

This list of easy-to-do flat stomach diet secrets opens an opportunity to change your lifestyle and to feel better about your own skin. I can’t wait till you try this strategy! You know what, don’t believe me, believe yourself!

Have the same strategies worked for you? Let us know by dropping a comment below.