Build Abs

3 Things You Should Know To Get Fast Abs

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Fast abs are possible, with some common sense and a lot of effort. The problem with getting those abs toned quickly is that most people want them with little effort and use little common sense in the ways they try to get them.

1. Abdominal exercises are strenuous, and can cause straining and even injury if not done properly and in moderation.

You say that all exercise is strenuous?

This is true. But there is a big difference between walking around the block quickly and running a marathon.

Think about all those people who go out and shovel snow each winter, with little or no exercise during the summer months. They sit and watch television most evenings, instead of doing a small basic exercise routine. They don’t even get up and stretch regularly. Then a heavy snow falls, and they go out and give themselves strokes.

No one should embark on a specific regimen that isolates muscles, without first exercising the whole body. A general exercise plan is where you start.

2. Not everyone has the same muscle groups, hormone levels, or hereditary factors, and they shouldn’t expect the same results.

When you look at those posters of washboard abs, are you looking at 6 packs or 8 packs? There is a lower abdominal muscle called the pyramidalis, and not everyone has this muscle. Building the lower abs will give you different results if you don’t.

Women and men have different testosterone levels. Even men and men have differing testosterone levels. Testosterone is essential to building muscles.

For a long time weight lifters and athletes compensated for this factor by taking steroids, until they found out how bad that is for you. Still, some body builders and athletes took it to boost their performance, until they made it illegal. Now they disqualify people from competitions who use certain supplements or prescriptions, including steroids.

If your testosterone levels are not high, you can get a well toned magnificent body, along with those fast abs, but you won’t get a lot of bulk in those muscles. This is a plus for most women, who do not want to build, and it looks very attractive on many men, as well.

3. Some of us have hereditary factors to consider.

An irregular metabolism is the first, which can be influenced by a variety of factors. Thyroid and pituitary glands may under or over function along with the pancreas, to mention a few. The problem may not be severe enough to require medication, but it will affect they way you gain and lose weight, and how fast you can do it.

A visit to the doctor for a physical can be helpful if you are just starting out or are having problems you don’t understand. This can clarify a lot of issues and keep you from getting discouraged, as well, if your results aren’t quite the same as you anticipated.

4. Herbal supplements may help.

If you are in the prime of health, and still not turning that body into lean muscle, you may consider some of the many herbal supplements that are on the market today. Green tea will help you lose weight. There are natural hormone derivatives that won’t harm your body, also.

The last piece of common sense is that exercise is good for you. Don’t overdue it and strain yourself, and you’ll be more likely to get great fast abs along with a healthier looking body.

Impart your own personal tips by entering your comments below.

3 Steps on How to Get a Flat Stomach in Days

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Who wouldn’t want to get a flat stomach in days? My friends, relatives, and even complete strangers come up to me on a daily basis and express their frustrations about their flabby midsection. Believe me when I say, “I know exactly what you mean.”

I’ll tell you right now that it CAN be done if you’re already pretty close (i.e. have a lower than average body fat%) Hard work and discipline is the key. The thing is you have to truly believe in something before it can happen.

A very wise colleague of mine once told me, “Don’t give up, especially before you even begin,” and he is so right. A flat stomach in days is doable…if you put your mind to it. Following a set of simple, straight-forward guidelines you can very well attain that flat stomach in 30 days or less.

1.  Have a GREAT diet

 

2. Do lots of fat-burning exercises.

 

3. Build your muscle.

Having good fats in your diet is necessary, but an excess of unhealthy fats is just downright nasty. Be mindful of what you eat because ultimately, everything you digest translates to how you feel, how your body performs, and, obviously, how you look.

Creating and sticking to a healthy diet plan will require a little getting used to. If you really want that flat stomach, you will need to turn your diet around drastically, especially if you’ve been so used to eating fast food, highly processed junk food, and the like.

The benefits of a great eating strategy are endless. Aside from getting a leaner physique, your health will improve vastly. That only means you can live a happier, longer life.

For you to get a flat stomach in days, start with a well-balanced diet in your next meal and thereafter. Include a lot of whole grains, lean proteins, and just a small portion of good fat.

Here’s a list of good, healthy options for food:

  • Beans
  • Egg whites
  • Green, leafy veggies
  • Salmon
  • Lean chicken breast
  • almonds (healthy fats)
  • walnuts (healthy fats)

Here are food and beverage items you must scrap out of your diet completely:

  • Alcohol
  • Fried Food
  • White Bread/Rice
  • Sweets
  • Soda & fruit juices

While carrying out a healthy diet plan, you must also stick to an intense fat-burning workout plan. Doing a variety of physical activities, such as sprinting, interval training and swimming, will get your blood pumping, muscles roaring and fat melting.

The last important step is to perform full-body, muscle building workouts 3-4 times a week. Muscle helps speed up your metabolism and is crucial if you’re going to achieve your aggressive goal.

Simply follow these steps so you can get a flat stomach in days. After a month-long battle with flab, you’ll definitely want to keep at it because good results can only motivate you to do even better.

Are 8 Pack Abs Possible?

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Click here only if you’re serious about getting the best possible abs…

Do you remember the first time you heard about the possibility of getting EIGHT pack abs?

The first time I heard about “8 pack abs” I instantly thought it was just a myth. I mean, a six pack is already quite a challenge to get AND maintain.

I thought 8 pack abs were simply IMPOSSIBLE.

What do you think?

The Genetic Factor

Okay, you’re probably wondering, can you get 8 pack abs?

The answer: maybe!

With determination, the right diet, the right exercise and yes…the right GENETICS!

The truth is that this is one of those cases where your genetics can make it easier or near impossible.

It has to do with the structure of your abdominal muscles- specifically the part that “creates” the 8-pack. You see, the extra two-pack that sets and 8-pack apart from a 6-pack is at the bottom of the abs. And this is generally the hardest area to lose belly fat.

But also, for most of us, this part of the abs just does not have the deep “line” in between the abs muscle that you see from the 6 packs above. This is the “line” that creates the separation between “packs”. If it’s not deep enough, if might be near impossible to get 8 pack abs.

So, what does this all mean to you? Your genetics can be a major factor in how easy it is for you to get an 8-pack.

If you’re one of the lucky people and have the right genetics, the next step is a serious fat-burning, muscle-building program.

Here are 5 powerful, belly fat-stripping exercises that can give you every chance to getting 8-pack abs:

  • Squats
  • Pull-Ups
  • Interval Training Cardio
  • Push-ups
  • Deadlifts

 

Abs Exercise

In addition to burning of your excess body fat, in a moment, you’ll find out the top abs exercises for building an awesome 8-pack.

Let’s focus on that last bit: Ab Exercise.

It’s something a lot of people dread because they consider it as work. If you think about it, it does require a lot of work. But keeping your eye on the prize only makes the journey worthwhile.

You have to start somewhere, right?

These 4 ab exercises are the most basic drills you can do to get 8 pack abs:

  1. Weighted Sit Ups
  2. Bicycles
  3. Full Body Crunches
  4. Reverse crunches

Weighted Sit Ups

Lay down on the floor, bend your knees slightly, and plant your feet firmly on the ground. Place the weight over your chest and secure it with both hands. Lift your shoulders off the floor slowly without moving the lower half of your body. Remember to keep those abdominal muscles tight. Once you’re at an angle, hold that position for as long as you can, then lower your shoulders back to the floor slowly.

Bicycle

This one’s my favorite out of the bunch. Simply lie down on the floor, bring your knees up alternately, as if you were biking in the air. Meanwhile, with your hands behind your ears, touch your right elbow to your left knee as it goes up, and then do the same with the other side.

woman-doing-bicycle-abs-crunches-1 woman-doing-bicycle-abs-crunches-2

Full Body Crunches

This one’s a real challenge, but I feel that it’s doing a lot for my abs. I suggest you start doing it, too!

While still lying on the floor, rest your hands over your chest, and bend your knees once again. Raise your shoulders up as you would in a regular crunch.

Here comes the tricky part: while doing the crunches, try lifting your legs at the same time. Your target is to form a sort of horse shoe shape with your body every time you go in for that crunch. Hold that position while keeping your abs tight, and then go back to your original position.

double-crunches-abs-anatomy-man

Reverse Crunches

This is very similar to the upper body crunch, but instead of just focusing on the number of reps you do, you will be paying more attention to contracting your lower ab muscles and maintaining your form.  Slowly raise your knees upward toward you head then resume your original position.

That’s it! Wouldn’t it be amazing if you applied this exercise and fat-burning strategy (along with a solid eating strategy) today! This along with persistence will go a long way towards helping you achieve the “legendary” 8-pack abs!

You’ve made it this far…So now you have to choose between just reading this article and doing nothing or taking action on the body you want…Take action now :)

Do you know anyone with 8 pack abs? How did they do it? Let us know by sending your stories below.

How to Have a Flat Stomach on a Budget

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Everyone wants to know how to have a flat stomach. Some have an idea how to go about it, but are easily discouraged because of two things: financial constraints and not having the luxury of time.

Save Money

How much do gym memberships cost nowadays? It’s been a while since I even entered one, but I’m pretty sure they don’t come cheap. Not to mention the “extras” they’re going to charge you; locker room fees, personal trainer fees…the list probably doesn’t end there.

Question is: do you need a prestigious gym membership to get a flat tummy? I think not. If you want to find out how to have a flat stomach, you can easily do so without spending your hard-earned money on gym membership.

If you have a few hundred dollars lying around and can actually afford to pay for gym membership, by all means, go for it! There are plenty of advantages to being an active gym member. Even though you can get a lot from it, gym membership is not required.

Instead, work on your abs in the privacy of your own home. It can be quite a liberating experience, I tell you.

Haven’t showered? That’s fine. The car’s still in the shop? It’s cool because you won’t even have to step out on the driveway. Need to watch the kids? Pop in their favorite video and send the babysitter on their way. Got nothing new to wear? No one’s going to care!

How to have a flat stomach without breaking the bank? Stay where you are and enjoy the comforts of your own home.

Save Time

As it is, our busy schedules prevent us from doing leisurely activities and exciting new things. Work, school, family affairs, and even REST can eat up a lot of hours. No wonder many consider exercise as a dispensable pastime.

That shouldn’t be the case. Truly, CONSISTENCY paired with hard work will surely show you how to have a flat stomach.

Work up a sweat first thing in the morning, in the middle of the day, or even late into the night; there’s no pressure. For as long as you do your exercise routine regularly, it really doesn’t matter what time of day you choose to work out. Just make sure that you’re comfortable and it doesn’t disrupt your daily routine.

If anything, consistently working out at a particular time of day can be very habit-forming. Before you even realize it, you won’t even need to make an effort plotting your work out schedule; it’ll just be as natural as…going to the bathroom.

So you see, exercising and working for six pack abs don’t have to cost you much. Save on time and money but put in the same, if not more, effort into you fitness program, no matter where you are, no matter what time of day. Who knows, other people could turn to YOU and ask how to have a flat stomach.

Do you have your own cost effective flat stomach tips you’d like to share? Feel free to do so below.

4 Great Exercises for Building Washboard Abs

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Building washboard abs seems like a very difficult task, but, really, it’s not. It only seems that way because you’ve made up your mind without even trying first.

I remember when I got started with this whole six pack abs thing; I didn’t really get it right away. After much reading, however, I realized ANYONE who had determination and dedication can get totally ripped abs.

Doing targeted abs exercises can certainly get you the abs of your dreams. Combined with a well-balanced diet and frequent fat-burning workouts, targeted abs exercises will get rid of that unwanted flab and sculpt your ab muscles.

As you load up on a good eating strategy and do exercises like running and swimming, remember to do targeted abs exercises 3 to 4 times a week. Building washboard abs can be easy if you follow these simple exercises:

Weighted Sit Ups

You won’t need much for this exercise except for small weights:

  1. Lie down on your exercise mat, bend your knees slightly, and keep your feet flat on the floor.
  2. Put the weights on your chest and keep them in place with both hands.
  3. Lift your upper body slowly while keeping your lower half still.
  4. Go up to a 45-degree angle and hold that position for as long as you can.
  5. Slowly lower yourself back down and start all over.

[youtube]http://www.youtube.com/watch?v=zcHkaMnjz-g[/youtube]

Full Body Crunches

Building washboard abs with full body crunches can get to your goal faster because it works the entire midsection.

  1. Lie back down on the floor and begin doing regular crunches.
  2. As your upper body comes up for the crunch, keep your ab muscles tight, and lift your legs off the ground.
  3. Gradually lower both your torso and legs back to the floor.

double-crunches-abs-anatomy-man

Ball Crunches

For this one, you won’t need anything except for an exercise ball.

  1. Sit on the ball and plant your feet firmly on the ground.
  2. Without moving your feet, slowly roll back on the ball until your upper body and thighs are parallel to the floor.
  3. Go up for a crunch while balancing your body with your feet and abdominal muscles.
  4. Remember to keep those muscles taut.
  5. Go back down to your original position and repeat the exercise.
woman-doing-abs-cruches-on-exercise-ball-starting-position woman-doing-abs-cruches-on-exercise-ball-end-position

Bicycle

  1. Again, lie flat on the floor.
  2. Place your hands behind each ear and bring your legs halfway up.
  3. Begin a cycling motion with your legs, alternately bringing in each leg closer to your pelvis.
  4. As your right knee comes up, twist your torso so your left elbow touches it. Then, do the same with the other side.
  • Once you’ve completed 10 to 15 reps, perform the same exercise while “pedaling” backwards.
woman-doing-bicycle-abs-crunches-1 woman-doing-bicycle-abs-crunches-2

20 to 25 reps of each exercise will give both your upper and lower abdominals a great workout. Remember to keep your abdominal muscles tight and drink plenty of water. You’ll soon realize that building washboard abs with these 4 great exercises will become a great habit!