cardiovascular exercises

Women Abdominals – What’s the difference?

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After spending months at the gym, toning every inch of your feminine body, the women abdominals still haven’t responded. The woman next to you looks like a professional athlete. She has 6 pack abs and every muscle on her body is defined and sinuous, while you’re still soft and round. Why?

There are three factors at work here that need to be considered.

  • Diet
  • Exercise Program
  • Heredity

The biggest part of the problem could be your diet. Another part could be the exercise program you use. The rest of the problem is probably heredity.

You are probably on some kind of diet already, but it may not be enough. You have to get down under that feminine layer of abdominal fat before you can see those muscles. In order to build lean muscle and break up that layer of abdominal fat, you have to focus on protein. To get sexy women abdominals, your diet should be low in fat and sugar, and also moderate in carbohydrates.

Like most of us, you probably eat your food too fast, as well. Play some soft music when you eat, to help you relax and enjoy your food.

It takes the brain 15 to 20 minutes after you start eating to tell your stomach that you have had enough. Slow down and chew your food longer. It will digest better, and you will get fuller on less food.

If you cook at home, take your food out before you dress or sauce it, or try putting all the fatty stuff on the side, like gravy, and let others choose for themselves. Combine a lot of fresh vegetables and fruits into your menus. You and those you cook for will be healthier, even if they don’t thank you right away.

Pin up a photo of those dream abs in your bathroom, gym locker, or office top drawer. You can paste a picture of your head over the one in the photo. It will motivate you and remind you that looking like that is a lifestyle choice.

Check your exercise program to make sure that you are focusing on the right exercises, and doing them correctly. If you have a trainer at your gym, ask them to take a few minutes with you. This could help a lot.

Last, consider heredity. Remember how your mother looked at your age. Was she athletic? If you have been exercising regularly, you probably look better physically than she did.

There is the possibility that buff women abdominals do not run in your gene pool. Well defined female abs won’t come without sustained effort and the proper lifestyle. To have the physique of an athlete, you’d have to do more. You would have to become one.

By changing your lifestyle, starting with a different outlook about food, and a regular exercise routine, you are already on your way to great women abdominals.

What’s your biggest challenge to building abdominals? Let us know by adding your comments below.

Build Abs Fast – 3 Facts to Remember

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Sure-fire ways to build rock-hard abs in a few weeks. Learn more…

If you’re like most everyone, you want to build abs fast. I mean, who doesn’t?

I know you want to see results FAST- that’s a given. And unfortunately, there’s no magic lotion or potion for it, but there are things you can do to achieve ripped abs in the shortest possible time. All you need to remember are these 3 simple facts:

1. Burn Fat Fast with a Fast Metabolism.

Did you know that training your body hard increases your metabolic rate? And when you have a fast metabolism, your body is actually working WITH you to get rid of excess body fat fast!

The first step to increasing your metabolism requires you to re-evaluate your diet.

A good diet is the first thing you should take on to build abs fast. Cutting down on unhealthy fats and starchy foods will make it easier for your body to put your metabolism in high gear.

Avoid foods that are high in simple sugars and starches such as white bread, white rice, pastries, candy bars, and soda. Always read the nutrition label of food packages and learn how to tell which ingredients are good or bad for you.

Even the slightest improvement in your diet can help you a great deal.

2. Burn Fat Fast with Cardio Workouts.

Nothing burns fat and gets faster results than the right kind of cardiovascular exercises. Doing the right kind of cardio provides you with a complete body workout. Cardio that works with many muscle groups in your body makes it easier for you to burn excess fat all over.

Combined with targeted abs exercises, fat-burning cardio workouts can definitely help you build abs fast. Here are a few great cardio exercises:

  • Sprinting
  • Rowing
  • Swimming
  • Cycling
  • Boxing

3. Build Abs Fast with the Right Kind of Ab-specific exercises

 

Here’s a proven fact for you: traditional crunches and sit-ups are not the best exercises to build your abs fast.

Doing the following 2 simple exercises are up to 237% more effective than standard crunches (faster results):

  • Bicycle crunches
  • Exercise ball crunches

Working out isn’t a burden; it’s more of a lifestyle, really. So remember to build abs fast: choose the right food, perform fat-burning cardio workouts and the right kind of abs exercises… and if you’re serious about building ripped, defined abs, click here…

Toning Stomach Muscles

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If you are working on toning stomach muscles, here are a few things to think about.

  1. Not everyone is born with the same set of abdominal muscles.
  2. Toning muscles involves stretching as well as exercising.
  3. Swimming is the best single exercise for toning stomach muscles.
  4. It is easy to strain your back doing abdominal exercises

Abdominal Muscles:

That’s right. Some of us simply don’t have a pyramidalis muscle. This means that no matter how hard you go for the washboard effect, you will not have the same number of bulges. You’ll get the six pack, but not the 8 pack.

Why are abdominal muscles different in some people? Doctors simply do not know. Consider that this will not just influence the all over number of toned muscles, but the lack of a pyramidalis will influence your ability to strengthen lower abdominals, as well.

Stretching:

Building exercises and toning exercises are not exactly the same thing. While you won’t get toned stomach muscles without a workout that isolates this muscle group, you won’t get the tone without doing a lot of stretching, as well.

People often neglect this as part of a routine. These are some of the easiest and most rewarding exercises to do. They are great for warm ups. As any athlete or aerobics instructor will tell you, they keep you from straining. Arm stretches, leg stretches, bending and twisting are all good ways to limber up before you hit the weights or machines.

A little Yoga added to your routine, with its exaggerated movements, can save hours of discomfort with torn or strained muscles, later.

Swimming:

The best addition to any routine that has focus on toning muscles is swimming. It is not only an all over good workout, with fantastic cardiovascular benefits, but it stretches and works those stomach muscles like no stationary exercise can. Almost every muscle in the body is used in swimming.

If you think it isn’t what you want or you don’t have time to add it to your routine, just look at those professional swimmers’ bodies. They all have long, lean torsos, with well defined abdominals and v shaped bodies. They got those bodies by swimming!

Not only is swimming really good for you, it won’t hurt you. Swimming is considered passive exercise. That means less strain on muscles and organs.

Risk of Injury:

Most crunches can be brutal on your back muscles, so don’t add more than 2 additional repetitions to your current routine at one time. That is repetitions and not sets. When you add a new set to your abs routine, do it by adding 2 reps until you fill it out.

If your back hurts, use a brace, or switch to just ball exercises. You don’t have to stop completely, just modify. Check to see that you are doing your exercises correctly, as this can lead to strain faster than anything.

A little common sense and effort will keep you toning stomach muscles till they look great. Just keep these 4 important things in mind.

Great Abs In A Month

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If you want to have great abs in a month, there are 3 things you need to do.

  1. Workouts
  2. Diet
  3. Activity

Most people believe they can get by with joining a gym. You can, if you eat moderately and work out four times a week for six months. But, if you want great abs in a month, you need to put in a little more effort.

Everyone else thinks that exercise and diet are all there is to it. That is the biggest part, but not all. There’s another great strategy – it won’t give you great abs in one month, but it will help. Let’s cover these 3 first.

Workouts

Always start by warming up. Body stretches that focus the abs with side twists and front and side bends are good. Don’t cut this short. At least 15 minutes of just warming up will double what you get out of your routine, and help you avoid muscle strain and soreness.

Throw in some aerobics. Pick something you can do in 20 to 45 minutes, that gets blood circulating and burns calories as well. Jumping rope, swimming, using the rowing machine and regular aerobics are all good for your heart and your abdominal muscles, as well.

Now you are ready for the leg lifts, crunches, ball crunches, curls, bicycles and weights. A good gauge of what you need is to try doing ten. Whatever you can do is a set for you.

Do one set of each. Rest, stretch, walk around, then do one more of each. The next time you start, your set will contain one more of each exercise. Repeat this till your up to multiples, then switch off to something more intense.

If you’re a female, you might try just leg lifts or reverse crunches instead of standard crunches. They are less hard on the neck, a frequent point of strain for many women due to anatomy.

And diet?

You are going to get out of it what you put into it. This doesn’t mean you should starve, but if you don’t reduce your caloric intake to less than you burn each day, you won’t lose a pound. Since most extra pounds are fat, you need to shed them to expose those abdominal muscles hiding underneath.

Recommendations:

  • give up desserts and junk food
  • reduce bread and other starchy foods, like pasta and rice
  • increase vegetable and fruit intake
  • increase your water consumption

Other activities

If you don’t know it yet, the gym or mat is not the only place to give yourself a good workout.

You can:

  • spend a few hours on a weekend morning walking the dog.
  • take up rowing, swimming, hiking, rock climbing, just for a start.
  • stretch every chance you get. This means at work, also – some isometric exercises require no more than resistance, like a wall, and they’re great for abs.
  • walk to the store instead of driving

Note: There is one more thing that is important, and that’s your posture. If you slump or lean when standing, you will never look fit, no matter how much time you spend exercising. Think good posture all the time.

  1. Sit up straight in your chair, at work and home.
  2. Imagine a cord that lifts you from the top of your head. Let it pull you up, stand tall and then relax.
  3. Think posture when you work out and you’ll get more out of your exercise and avoid back strain, as well.

Most exercise outside of the gym is free, and it will keep you healthy long after those abs have turned into washboards.

3 Advanced Techniques on How to Build Abs Fast

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How to build abs fast…frankly, there isn’t just ONE way to do it. If that was the case, no one would be clamoring for workout secrets anymore, and we’d all have killer six packs by now. Sadly, we are quite a ways away from that ever happening.

The truth is that there are numerous exercises created to build lean abdominal muscle, and each one is effective to a certain degree. Common human error states, however, that exercising is all you have to do to get six pack abs. This is where most people make that mistake.

There are a number of factors on how to build abs fast. “Targeted abdominal exercises” is certainly one of them. Your main focus should be with the PROPER EXECUTION AND FREQUENCY OF ABDOMINAL EXERCISES.

Each abs exercise targets a specific zone in your midsection, and doing them the right way will ensure your muscles are getting the attention they deserve. Perform these exercises correctly, 3 to 4 times a week — that’s exactly how to build abs fast. Just concentrate on keeping your abdominal muscles tight with every rep and set.

For you to effectively target your abs with these exercises, you will most definitely need to get rid of excess fat that surrounds your upper and lower abdominals. Before you can do a house paint job or renovation, for example, you will need to take out the “clutter.” This is where a LOW-FAT, LOW-SODIUM, LOW-CARB DIET comes into play on how to build abs fast.

Take a look at the way you have been eating and, more importantly, WHAT you have been eating, then ask yourself this: “Is my present diet holding me back from my goal?”

Aside from staying clear of bad fats, decreasing your sodium and sugar intake will also have a positive effect on your fitness goal. Drinking plenty of water and eating well-balanced meals can definitely help turn that flabby belly into toned, washboard abs.

To know more about healthy portions and well-balanced eating that’s ideal for your body time, I recommend a guide that’s NOT another diet book but rather a long-term eating strategy that’s both realistic and effective. Click here for a guide that shows you how to eat to automatically burn fat while eating REAL foods – not rice cakes and diet water…lol!

CARDIOVASCULAR OR AEROBIC EXERCISES is another good technique on how to build abs fast. Not only do these exercises burn fat fast and help tone your abs, but they are also very good for the rest of your body, like your heart and other muscle groups.

Taking your bike out for a spin or running around the block before you go to work are two simple yet easily adaptable cardio exercises you can do.

These three techniques, combined with much discipline and determination, will only take you to great heights. Six pack abs can be a reality for you. Who knows; maybe next time, you’ll be coaching others on how to build abs fast.