Get Six Pack Abs

Tony Leong asked:


t be some reason some people can get a flat stomach faster than others. Are you one of them that find losing belly fat an uphill challenge? But like most people, getting a flat stomach is no easy task. There are so many fake weight loss programs out there that get you all confused that you end up gaining more weight!

I also faced with a belly problem for a few years when I was younger. I solved it through the hard way by trying many weight loss programs until I get the right formula to get a flat stomach, which I am about to share with you right now. I am not going to confuse you with many tips and theories but these 3 steps that I have personally use can help get you a head start and some visible results.

First of all, you need to understand that in order to get a flat stomach, you need to get rid if the thing that is making it big. In most cases, it is just body fat and water retention. Now, the main thing I want you to focus is getting rid of that body fat. To lose one pound of body fat, you need to burn of 3500 calories. That is a lot of calories! You need patience and a plan to achieve this. So, lets say our target is to get rid of one pound if body fat per week, this means that you need to burn off 3500 calories per week. If you break it down, you need burn off 500 calories per day.

My advice to you is that you need to try to achieve this by combining weight training, cardiovascular training and dieting. This may sound like a broken record but by even following this advice you can’t get anywhere if you don follow it correctly. So, lets dive into the 3 steps that I was mentioning so you can start losing body fat today!

Step 1 To A Flat Stomach

Work the treadmill at least 3 to 5 times a week. For each session, do for about 30 to 45 minutes. The heart rate that you should be targeting is 75 to 80 percent of your max heart rate. Forget about the bicycle and other fancy equipment. Focus on either the treadmill or the stepper.

Step 2 To A Flat Stomach

Try to do your cardio after your weight training session. This is probably my best advice to you. After your weight training workout session, you body will have a very low level of glucose. Hence when your start your cardiovascular training, you will be burning body fat straight away. If that day you are not doing any weight training, try doing your cardio first thing in the morning on an empty stomach. The concept is the same. When you wake up in the morning, your body will be deprived of sugar because the glucose is used up for muscle recovery during your sleep.

Step 3 To A Flat Stomach

As I mentioned, you need to combine diet into your lose fat stomach program. I am not trying to ask you to change your entire eating lifestyle. But this simple tip can help you lose that belly fat. The advice is to reduce the carbohydrates at night, especially before you go to bed. Lets set at 5 pm. So, 5 pm onwards, you would only eat lots of meat and vegetables. You already eaten so many carbohydrates in the morning and lunch. Hence you wont be depriving yourself from sugar. The reason is that the sugar digested at night would be at no use. Your body calorie requirement is very low at night. So don’t eat for the sake of desire. This will indeed help you lose that belly fat faster.

By the end of this article, you can start using these three simple strategies. Pack your gym clothes and hit the weights and then the cardiovascular training. Tell your partner or mum or whoever is cooking to cut out the carbohydrates because you would not be eating them at night. I have touched a bit on cardiovascular training and dieting. All you need to do now is to add in two times a week of weight training to get your metabolism up.



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Jesse Miller asked:


Getting your abs sculpted and fat-free takes more than just discipline with your food intake. Aside from cutting down on desserts, carbohydrate-rich food, soda and alcohol, you need to be overly hardworking in doing your abs routines. Yes, by overly hardworking, it means doubling your efforts and increasing the intensity of specific exercises that targets the muscles in your abdomen.

To deliver you the maximum results you aspire for, you can try executing the 3 types of abs crunches: your way to a nicer abs.

1.Standard Abs Crunch. You can vary your execution of this routine. Your choices are hanging leg raise, incline bench leg lift and lying floor leg raise. This is the very standard crunch most men and women can easily do on the floor covered with an exercise mat. After lying flat on the floor, bend your legs with your feet’s soles steady on the floor. Place your arms across your chest touching each other. Slowly bend your waist and lift your shoulders up so that you can sense the crunching sensation in your abdomen. Once you have raised your upper body, you can lower it back down. Repeating this routine for 5 sets of 16 counts is more effective than just doing one set. If possible, target 200 counts per session to get quicker results.

2.Twisting Crunch. To contract more muscles in your abdomen, you can do this crunch. Lie on the floor with your knees and hips inclined. Place both hands beneath your head and squeeze your waist upward approaching your knees. Your right or left elbow must at least touch the knees before bring your upper body down. Repeat the exercise but with twists alternately with your left and right elbow. You can also bring your upper body toward the side as you lift it. In lieu of the floor crunch, you can also do side crunches or make use of abdominal twist equipment or weighted twist ups. Choose which is most convenient to you. For beginners, you can do 16 repetitions but for a more intense burning effect, you can do 5 sets of 16.

3.Supine Leg Lift Crunch. This doesn’t just target the abs but legs and hips as well. Lie down flatly on a bench and stretch your legs and grab the edge above your head for assistance as you lift your legs up. Lifting must not allow the legs to swing but trigger contraction in your abdomen. After lifting, you can bring your legs down and do repetitions of 16 if you are a neophyte. If you want a more intense one, you can do 5 sets of 16 with 30-second rest in between sets.

Crunches are effective when you do them appropriately at higher repetitions. Tolerate the contraction as you go along so that you can get the perfect abs you desire.

Jennifer Jolans asked:


Here are a couple flat stomach rules to follow in order to flatten your belly, give it some definition, and tone it up. I’m not going to make this complicated for you. I’m going to lay it right before you in such an easy to understand and IMPLEMENT way that you can’t help but be successful if you follow the rules. AND THEY’RE EASY. You’re 2 minutes away from having a solid solution to your belly problems.

Flat Stomach Rules

1. Forget doing direct abs exercises

They don’t really work. You need to burn off fat to see the abs. Did you know the Guiness Book of World Records Champion for the most situps has a layer of fat over his abdominals. You’d think his abdominals would clearly be visible… but they’re not. To get a flat stomach and have nice definition, you need to focus on cardio.

2. Short, intense cardio gets better results than slow, long cardio

If you look at joggers, you’ll notice they don’t really have great abs. But if you look at sprinters who run short races really hard, they do have defined abs. Now, you don’t need to get deeply defined, athletic abs… but doing some form of cardio really brief and instense will help you get a nicer looking stomach.

Just follow this simple ratio while you exercise and you’re well on your way to getting a flat belly. 10 seconds really hard and intense effort followed by 50 seconds of slow, low intensity. Doesn’t matter the exercise. You can do it with running outside on your sidewalk or running up some stairs and walking down the stairs. You can do it on the elliptical, stationary bike, rowing machine, whatever.

Anywhere from 10-30 minutes a day for 3-5 days a week is all you need.

If you follow these 2 flat stomach rules, you will have a nicer waistline 2 weeks from now.

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Alien asked:


Here are some myths dispelled for you:

* Myth: Fat always deposits in the abs.

* Fact: The fat in your body will deposit where it is genetically programmed to.

Some people are apple shaped: they put on flab around the waist, chest and back first.

Others are pear shaped: they put on flab first on the hips and thighs. Their upper body fat is unhealthier as people with upper body fat have more chances of heart disease than people with lower body fat.

* Myth: Spot reducing abs is easy.

* Fact: You cannot spot reduce those abs!

Myth# Abdominal exercises will remove fat in my midsection.

Fact: You need to remove excess fat around your stomach in order to see your abs. The only way your going to do this is with a low-calorie diet and a weight-resistance program while adding cardio exercise. Ab exercises will develop muscles, but they’ll still be under your fat.

Myth #

You have to train your abs everyday.

The rules of weight training state that you should give your muscles at least, a day of rest to recover and this applies to your abs as well. Instead of working your back everyday, do them every other day or even just three times a week. They need a break just like the rest of your body. The trick is to train them hard.

Myth #

Doing ab exercises gets rid of abdominal fat.

There is no such thing as spot reduction. People assume that if you have fat deposits on your abdominal, exercising the muscles underlying the fat will make it go away. But they assume wrong. You can’t get rid of the fat over a muscle by repeatedly exercising that body part. The only way to burn fat from your tummy is through prolonged exercise and a healthy, low calorie diet.

Myth #

High repetitions are required to make gains.

As you’ve read earlier, abs are just like every other muscle in your body. That means, you should train your abs the same way as the rest of your muscle groups. To make strength gains with your abs, you have to overload your muscles.

Myth #

Anyone can have a flat stomach.

For many people it’s not physiologically possible to achieve a flat stomach. In most of us the abdominal muscles are designed to be somewhat rounded, not flat. Age, genetics, gender all these factors decide the size, shape and appearance of you belly.

Myth #

With ABS I came stop faster. – Not necessarily. On a wet road, you MAY be able to stop quicker because your wheels are not locked up. However, in several conditions you can stop faster by locking up the wheels. One example is in deep snow. If you lock the brakes you create a wedge effect and stop quicker. Usually ABS distances are a tad shorter (10 feet) than non-ABS brakes, however, ABS gives you more steering ability then non-ABS brakes, the real advantage.

Myth #

Pumping the brakes will help ABS – NO. You will probably confuse the ABS system more than anything else. If you need to stop in a hurry then press firmly on the brakes and DON’T pump them. The ABS system will pump the brakes for you.

Myth #

If you have a bad back, training the abs will worsen it.

Training your abs will strengthen you back. The opposing muscles in you body always assist each other. So if you have weak ab muscles, the load of the work falls on the back. So strengthen the abs and your back will become stronger as well.

Don’t waste time by falling victim to six main ab myths. Train intelligently in accordance with scientifically based training techniques and get super abs.

Myth#

Men and women should train their abs differently.

Fact: Men and women all have muscle, which is trained the same way. If a woman wants a **** midsection, then she’s going to eat correctly, follow a cardio program and train her abs the same way a man would.

Myth#

If I stop training my abs they’ll turn to fat.

Fact: Muscles don’t turn to fat. If you stay active and watch what you eat you’ll keep your abs even if you stop training. But if you stop exercising and start eating junk, your abs will disappear.



Does The Truth About Abs Program Really Work?

Steve Hochman asked:


Everyone these days is working to get in shape, and they want to see results quickly. These quick and easy exercises will give you a better, more toned stomach with little effort and fast results! Using these three quick exercises will allow you to quickly firm up your abs. As you grow more accustomed to these three exercises you will be able to increase the number of repetitions that you complete, but be careful not to overdo it!

Each of these three quick exercises should take ten minutes or less, and within four weeks or less you will begin to see incredible, positive results, guaranteed! All that this means is that you need five hours a month to spare in order to get your abs in the best shape of your life!

Quick Ab Exercise #1 – Sit down on a sturdy high back chair with your torso completely straight. Bring your arms back behind you so that you are giving support to your lower body. Extend your legs, pointing your toes outward in the process. Hold this position for between 5 and 10 seconds. Then slowly bring your legs up toward your chest, squeezing both your abs and buttocks in the process. Hold this position for between 5 and 10 seconds. You have just completed one single repetition. Complete this set at least five to ten times a day, every day, in order to achieve the best possible results.

Quick Ab Exercise #2 – In this second exercise, you should begin by laying down flat on your back. Lock your hands together behind your head. Slightly bend your knees, and spread your legs slightly apart. Now slowly lift your upper body to your knees in a crunch, making sure not to put any unnecessary pressure on your head or the back of the neck. You should be using your abdominal muscles for the lifting rather than anything else. Hold this position for between 3 and 4 seconds before slowly returning your body to the starting position. Make sure not to jerk or move hastily when returning to the floor. When you begin doing this exercise, two sets of ten repetitions every day is a good place to start, increasing the repetitions and sets as you become more accustomed to the exercises.

Quick Ab Exercise #3 – The third quick ab exercise also involves beginning by laying down on your back. Just like before, you are going to want to bend your knees and spread them apart slightly. Extend your arms out, and slowly lift your body up toward your knees. With your hands, reach as far as you possibly can, stretching your fingers out. Hold this position for between 3 and 4 seconds, and then slowly return your body to the floor. You should begin with two sets of ten repetitions each and every day, increasing the repetitions and sets as you become more accustomed to the exercises.

Figuring out the right exercises to tone your abs, along with the rest of your body, can be difficult if you do not have expert help from someone who knows how to generate results.



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Andrew Bicknell asked:


For many people finding out how to get a flat stomach has become something of a quest. After several mornings of looking in the mirror and getting tired of seeing more then they would like they decide it is time to do something about it. Getting rid of that extra layer or that newly formed pooch becomes something of an obsession.

Here’s the first hurdle that everyone who has thought about getting rid of that stomach bulge needs to jump over. There is a difference between thinking about doing something about it and actually doing something about it. People are born to procrastinate and this is no different when it comes to diet and exercise. If you are serious then you just need to get to work and do it.

When a plan is finally formulated it usually looks something like this; you go on a diet of some kind and if you are really motivated embark on an exercise program. This makes sense because we all know that the fewer calories we take in the more fat we can lose. Add jogging a few times a week and some sit-up and before long that rebellious stomach will be put back in its place.

Unfortunately the body doesn’t quite work this way. We all need a certain amount of calories in order for our body’s to function at an optimum level. If the caloric intake falls below this level the body will actually begin to store more fat because it thinks it’s in starvation mode. In fact a low calorie diet will cause the whole body metabolism to slow down.

This does not mean that eating more is the answer to getting a flat stomach. Eating a healthy diet is the most important factor when it comes to caloric intake. By giving your body the nutrients it needs it will not only increase it metabolism but also mobilize it fat stores more efficiently which leads to a reduction in weight. Foods high in complex carbohydrates, fiber, vitamins and minerals are the way to go.

The next portion of any stomach flattening endeavor is an exercise program. This can of course involve the normal abdominal exercises that everyone is familiar with; sit-ups, crunches, and the like but there is more to an exercise regimen then that. A flat stomach is nice but we have to think of the body overall.

This is where resistance or weight training of some sort comes into play. Working all the major muscle groups not only shapes and tones the entire body but it creates a rise in metabolic rate which burns away even more calories. Your core muscles, which include your abdominals, are also worked during weight training because these are the muscles that stabilize the body during any form of activity.

It is also important to incorporate some form of aerobic training into any exercise program. This can be anything from walking to an aerobics class. Aerobic exercise will not only burn extra calories it also strengthens the cardiovascular system, reducing the risk of heart disease and other conditions.

asked:


I’m 13, 5’2 and I weight 111 pounds.
I really want to my stomach to be flatter and I’d like to lose about 5 pounds but I don’t know how to do it.
Any tips would be great!
Thanks.

Donny Fonseca asked:


So here is the truth about obtaining abs, if that’s what you’re looking for. Well the truth is just this: We all have a flat stomach, 4-pack, and a 6-pack, they are called the rectus abdominus. Unfortunately, even though we may have these abs, some of us can’t see them. Many people have never seen a flat stomach, but its there. Underneath layers of fat, our perfect washboard abs await discovery. Depending on your current health situation, bringing these abs out may be a difficult task. If you are overweight, and you have a significant amount of weight around your mid section there are a few things you should and shouldn’t do.

You should not train you abs with heavy weight on a abdominal crunch, or oblique twist, or any machine for that matter. First thing you should do when train your abs is start with little or no resistance (your own body weight will be plenty) and high repetitions. I realize that you want to bring your abs out, but using heavy weight is not the way to go. Making your abs bigger when they are already under layers of fat will only make your entire stomach look bigger.

You should do cardio. Doing cardio is going to help you lose fat throughout your body. You can not point to a place and try to reduce fat in that area (spot reduction). After all, wouldn’t you rather lose fat on your entire body, not just on your stomach? By doing the right amount and time of cardio, you can help the process of bringing your abs out easier. Its is possible to lose fat through cardio and to train you abdominal muscles, but it requires the right balance of cardio and resistance training for best results.

If you are extremely obese, don’t run. Running is a good source of cardio but morbidly obese individuals need to find other methods for cardio to go along with the mid-section training because activities like running can put too much pressure on the knees. Low impact aerobics, the elliptical machine, walking and the stair stepper are all good alternate paths for losing weight for those abs. Remember, if you have a layer of fat over your abs, you have to have a mix of the right diet, then cardio and resistance training for the abs. *REMEMBER: Don’t be discouraged when trying to achieve that flat stomach. 1 pound of is equal to 3500 calories. If you have a lot of weight around your core, imagine how many pounds you need to lose, furthermore, how many calories must be burned. *Muscle helps to burn calories, so don’t be afraid to use the weights. 1 pound of muscle increases the body’s metabolism. So putting on lean muscle mass is good, and yes, you can get stronger not bigger.



Here’s Five Training Mistakes You Can Correct Now!

harry baguio asked:


People think that six pack exercise can just be a dime a dozen. However, they shouldn’t be that way, since not all exercises are equally created. The impression of some people about abdominal workouts is that these can help create perfect abs. But one must consider the fact that this must be done consistently. He must know his strength and routines for muscle building to attain the perfect abs. The following below is a list of ideas for the best six pack workouts.

 

Hanging Leg Raises

What you’ll do is to suspend yourself from a chin up bar, then attempt to raise your legs straight in front of your body. Through this, much pressure is placed on your abs as they support your body. And when you become stronger, then you can add more variations, like raising your legs further and also twisting from the hips. These activities will surely add resistance and the muscle will surely build up. Do this routine at the beginning of your six pack workouts.

 

Super Crunch

To create **** abs, crunches are still the best options to take. Some forms of crunch workouts must be built into any of your six pack workouts. One form is called the super crunch, which is done by raising and bringing together your chest and knees. This form works on the lower and upper abs and prevents the isolation of one section. The lower abs are built up by lifting your knees, and this is what most people tend to neglect when doing their six pack workouts.

 

Toe Raises

To start, lie on your back and then lift your legs straight up to the ceiling. If you’re flexible enough, then your legs should look perpendicular to the ceiling. Then bring your legs towards your head making your abdominals to squeeze. Lastly raise your feet towards the ceiling. This works on your entire core of your abs and on the lower muscles. And try to make a circular motion when you raise and lower your legs.

 

Ab Bar

This type is strenuous, but the nice thing is it can do wonders if done at the beginning of your six pack workouts. You’ll just lie on your forearms and raise your body onto your toes. Then adjust your position so that the weight will be felt by the abdominals. Hold on to this position for as long as you can. Aim yourself to keep this position for one minute. Through this, you are giving your abs a workout that will not need to repeat repetitions of an exercise. That’s why this type of exercise is one of the most difficult among six pack workouts.

 

With just few of the exercises, these can help build up the abdominal muscles quickly. If done consistently, then results will be seen. But then you are not to keep this workout for a long time since this is only a part of the equation, you must have to maximize your results.

To learn more on how to get six pack abs, check out Vince Delmonte’s Six Pack Abs Quest

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Scott Tousignant, author of The Fit Chic http://www.thefitchic.com and The Fit ******* http://www.thefitbastard.com demonstrates how to turn 8 sets of 8 into a fat burning, muscle defining workout