Build Abs

Men’s Abs – The Truth Behind The Hype

by

Perfect men’s abs are everywhere – TV, magazines, billboards. Toned, ripped abs are the hallmark of male physical perfection. Our culture has become obsessed with the abdominal region, and while self-improvement is a good thing, unhealthy fixation is not.

Every day, people all across the world head to the gym for hours of crunches to get stellar abs. Go into the fitness section of any bookstore and you’ll see dozens of books promising to reveal the secret of six pack abs.

Do you know what’s real and what’s just hype?

Before you being an abdominal workout routine, here’s the facts:

  1. The only way to “spot reduce” fat is with surgery.
  2. For your abdominal muscles to be seen, your body fat percentage must be less than 10%.
  3. Reducing fat and building or maintaining muscle requires a long-term regimen of diet, cardio, and toning exercise.

The “Spot Reduce” Fat Myth

Some machines, diets, and gimmicks will tell you that it is possible to use their product to melt the fat right off your belly. Doctors and fitness experts agree that it is simply not possible to reduce fat in one specific area, such as men’s abs, without the aid of surgery. While you can target certain areas of your body with exercise, this will only make them stronger – it will not reduce fat.

Many men are confused, thinking that they can remove belly fat through sit-ups, or increase abdominal definition with diet. Professor Peter Lemon, of Kent State University, has studied the link between food and exercise extensively, and regarding the theory of spot fat reduction he says: “It’ll never work. You might improve abdominal strength, but that alone won’t get you the results you want.”

Body Fat Percentage

No matter how strong your abs are, if they’re covered in fat you won’t be able to see them. In reality, many men’s abs aren’t in too bad shape to begin with – they’re just covered in fat! Click here to calculate your approximate body fat percentage…

Dr. Lentz, another fitness expert, says “In most men, fat around the abdominals is the last thing their bodies burn off. Aerobic exercise is what gets your body to start burning it.”

You should start with about 30 minutes, 3 times a week of something like:

  • Power Walking
  • Bicycling
  • Rowing
  • Martial Arts

Long-term Regimen

To reduce fat and build your abs, you need to change your diet and increase your metabolism. A good way to start is by lowering your fat and sugar intake, increasing the amount of protein you consume, and beginning a cardio workout routine. After you have that down, then you should begin a targeted abdominal training exercise program.

Just stick to your diet, perform regular cardio workouts, and keep training those abs. Soon that potbelly will disappear, and you’ll have rock solid abs, too. Click here for the program that helped me finally get abs after years of struggle…

What other myths have you realized? Share your personal views by adding your comments below.

How to Get Flat Stomach By Obeying These 4 Simple Rules!…

by

Everyone wants to look their very best in order to boost their self confidence. One of the confidence-boosting factors include having a flat stomach because you can wear anything you want, even those tight skinny jeans you recently bought. Sometimes you wonder “how to get flat stomach?” It’s really pretty simple but you will need the utmost dedication to strictly follow all the rules in order to get that sexy abs.

Rule#1

The first rule on how to get flat stomach is eating right. A lot of people may struggle to correct their eating habits because they have been used to eating a lot of junk food, a habit that can cause health problems in the long run. When you’re trying to lose body fat, exercising won’t be much help if you don’t change your eating habits. For this, you need to aim for well balanced and nutritional meals which should be consumed in smaller portions in your new five to six meal servings each day. This kind of eating habit increases your metabolism, which in turn will signal your body to burn more fat in the process.

If you seriously want a flat stomach, a good eating strategy will get you there fast. The problem is that  most diets are only temporary and can cause you to gain even more fat in the long-run. I recently purchased the Diet Solution program and found it to be great approach to eating for a flat stomach. The author, Isabel, take a realistic approach to eating that ultimately has your body burn fat, even when you’re not in the gym. Click here to start eating to get a flat stomach…

Rule#2

Another how to get flat stomach rule you should perpetually practice is having a cardio exercise at least three times a week. This is the way to burn off the calories you’re taking in as well as those stubborn fat deposits you currently have. You don’t always have to jog, run, or sprint for your cardio workout. Why not try fun activities such as dancing or perhaps playing sports? As long as the activity gets your heart rate up, you’re burning fat and calories.

Rule#3

For the third how to get flat stomach rule, we also recommend having an interval training at least twice a week to burn more calories and to boost your metabolism even more. Interval trainings are rigorous workouts such as intense aerobic exercises, weight training, and any other sweat-pumping activities where you workout at about 80-90% for a short time period, followed by a period of less intensity. Then repeat. Click here to learn about an insanely effective type of interval training…

Rule#4

If you haven’t already, you should also work your abs to tone your stomach muscles AND the rest of your body. As you lose some fat on your mid-section, you will eventually have a flatter stomach and in the long run, you will see those abdominal muscles emerging. This is the last key factor on how to get flat stomach. ;-)

What other rules do you have to get a flatter stomach? Share them by commenting below.

9 Great Ways to Work Out Abs

by

Finding the best ways to work out abscan be a challenge especially if you can’t shell out any more cash on gym memberships and personal trainers. The good news is that you can do any of these 9 great exercises without even leaving your home or using any complicated equipment.

1. Crunches. Lie on the floor and put your hands across your chest. With your legs a few inches apart, bend those knees and plant both feet firmly on the ground. Curl your shoulders upward and hold it when you get to a 45-degree angle. Slowly go back down and start all over.

2. Frog Leg Crunches. There are many ways to work out abs than just regular crunches, and this is one of them. Place your hands across your chest and lie flat on the floor with the soles of your feet touching each other, forming a diamond. Try to keep your outer thighs, knees and calves as close to the floor as possible. Lift your torso slowly while curling your pelvis and hold that position, then slowly go back down and begin again.

3. Crossover Crunches. Assume the crunch position. Instead of going up vertically, try moving diagonally, doing both sides interchangeably. This will give your obliques a really good workout.

4. Raised Leg Crunches. Different crunch variations are great ways to work out abs, so utilize as many as possible. Lie on the floor and rest both legs up on a chair or bench, keeping your thighs perpendicular to the ground. With both hands across your chest, lift your upper body toward your knees and hold it there. Slowly go back down and start over.

5. Raised Leg Knee-ins. Lie on the floor and tuck your palms beneath your hips. Keep your legs straight out and suspended a few inches above the floor. Lift one knee toward your torso, hold it there, straighten it back out, and then do the same with the other knee.

6. Hanging Single Knee Raises. These raises, although a little more challenging than the rest, are effective ways to work out abs. Hold on to a chin-up bar, your body dangling, with both hands shoulder-width apart and palms facing away from your body. Raise one knee as high as you can while trusting forward slightly. Repeat with the other knee.

7. V-Spread Toe Touches. Lie back on the floor, raise your legs up to 90 degrees, and spread them to form a V. Lift your shoulders toward the direction of one leg, reach out, and hold it for a second. Go back down and repeat on the other side.

8. Hanging Knee Raise Crossovers. This works a lot like #6, but instead of lifting one knee at a time, you lift both. Twist your pelvis as you lift your knees. These added moves are great ways to work out abs.

9. Vacuums. While keeping your upper body upright, place your hands on your hips, kneel down, cross your feet from behind, and sit on them. Exhale as you suck in your gut. Hold for a few seconds, breath in, and then repeat. Not only is this exercise effective, it’s also very relaxing.

Use these 9 great ways to work out abs and you won’t have to worry about flab ever again!

Exercises for Lower Abs that Work

by

Some of the most proven effective exercises for lower abscan be done right in your own home with no expensive equipment or large time investment.

You just need to know the answers to 3 simple questions and know the right moves to get the abs you want.

  1. What moves work your abs?
  2. What is the right diet for ab training?
  3. What is a good cardio workout?

Technically, there are no separate upper and lower abdominal muscles. The abdominals are a group of muscles that are all connected.

So, some experts don’t believe that there is a point to targeted ab training, but science has proven that some movements do target the lower abs more effectively.

The best exercises for lower abs are:

  1. Curls
  2. Crunches
  3. Bicycles
  4. Knee to Chest Stretch

1. Curl

  • Lie flat on your back with your knees bent and your feet flat.
  • Place your hands on your abdomen.
  • Tighten your abdominal muscles and press your lower back against the floor.
  • Slowly curl yourself up, raising your head and shoulders.
  • Uncurl back down, slowly lowering yourself back to the floor.

2. Crunches

  • Lie down on the floor.
  • Bend your knees and place your hands across your chest.
  • Contract your abdominal muscles.
  • Bring your shoulder blades up off of the floor several inches while bringing your knees up at the same time.
  • Hold this position for a few seconds and then lower yourself.

3. Bicycle

  • Lie flat on the floor.
  • Rest your hands up next to your head and bring your knees halfway up.
  • Begin a bicycling motion with your legs.
  • Alternate between touching your left elbow to your right knee and your right elbow to your left knee and repeat.

4. Knee to Chest Stretch

  • Lie on the floor with your knees bent and flat feet.
  • Bring one knee toward your chest. You can use your hands if you need to.
  • Hold your knee near your chest for ten seconds and lower your leg slowly.
  • Repeat with your other knee.
  • Hold the stretch for as long as you feel comfortable and then repeat.

Perform these exercises for lower abs 2-3 times per week on alternating days. Begin with 5-10 repetitions of each and step up slowly.

A low fat diet is an important part of abdominal training. Eat plenty of whole grains, fruits and vegetables, and lean protein. Avoid fatty foods and processed grains.

A strong cardio routine is also important, both for your overall fitness and you ab strengthening. Walking, bicycle riding, running, jogging, and aerobics are all great cardio workouts.

A healthy fitness routine is a full body fitness routine. Eat right, pick a cardio workout, and do these exercises for lower abs. Your very own toned, sexy abs are inside of you, waiting to be brought out.

3 Steps in the Flat Stomach 2 Weeks Program

by

Myth: Getting a flat tummy in 2 weeks is impossible.

Fact: A flat stomach 2 weeks later is attainable if you start with a well-conditioned body. I should know, I’ve been there before.

To get a conditioned body, you’ll need to really work at it. This isn’t the time to dilly-dally because if you’re really serious about getting rid of excess belly fat or building a six pack, you’ll need more than just luck on your side.

You’ll need to get three things in order before you achieve the flat tummy of your dreams. These are: total commitment, a full-proof diet, and proper exercise.

1. Total Commitment. Even Hollywood superstars and buffed athletes have to go through this step for them to get their bodies to look that way.

First thing you need to do to get a flat stomach 2 weeks later is to start. NOW. Truly, there is no better time.

Grab a pen and mark that target date on your calendar. Commit to yourself and to the idea of your new-and-improved self. The only way you can get yourself out of your fitness rut is to make that conscious decision.

If you don’t start today, you will only delay things. You need to want it bad before you get it. Remember that.

2. Full-proof Diet. This entails more than just the latest fad diet or even total fasting – those aren’t just good for you. Period.

For a flat stomach 2 weeks later, you need to get your weight to a healthy number and rev up your metabolism at the same time.

Start by timing your meals. Eat small portions of well-balanced meals every 4 hours. That way, your body never goes totally hungry nor will it be deprived of essential nutrients at any given time. Also, your digestive system will be working at a regular “schedule.”

At the supermarket, stock up on veggies and fruits you can eat without cooking. You can snack on them regularly without much food preparation. You should also get fat-burning foods like garlic, chilies, nuts, citrus fruits, apples, tomatoes, and a variety of berries.

Tofu, an alternative source of protein, will help get you a flat stomach 2 weeks later. While you’re there, grab a bottle of multivitamins and take 1 tablet daily. Remember to stay away from fatty foods – they will only set you back.

3. Proper Exercise. You can’t expect to go easy in the next 2 weeks if you truly want to see results by then. That’s why performing exercises correctly and regularly will do the trick.

With the use of a timer, you need to stick to a diet and exercise routine. Every time that timer goes off, you need to get off that couch and start working: walk around, drink water, eat your small portions, work out, get ample sleep, and do it all again the next day.

Before you even notice it, the flat stomach 2 weeks program should be completed in no time at all. After doing everything intensely for 2 weeks, give your body a break by resuming a slower-paced exercise routine and going back to a normal diet. The most important thing to remember is that you never give up in those 2 weeks and keep your eye on the prize at all times.

Share your own flat stomach 2 weeks experience by entering your story below.