Get Six Pack Abs

Rusty Moore asked:




The hard way to get washboard abs is to perform set after set of crunching movements. I see people spend 15-20 minutes per workout trying to get great washboard abs. These people are doing machine crunches, leg raises, crunches on a Swiss Ball, etc. The funny thing is that many of these movements actually increase the muscle mass in the abdominal region.

Great Six Pack Abs are a Product of Muscle Density -Not- Muscle Size!

The bodybuilding approach to getting a 6 pack is to work them like other muscles. The most common approach is to work the ab muscles to failure and aim for “the burn”. This is a great approach to increase the size of a muscle group, which is a bad idea if your goal is washboard abs. If you have ever seen a ripped bodybuilder with abs that stick out past his chest, then you have seen the results of the bodybuilder approach.

You Need a Different Approach if You Want Great Abs.

So how do you increase density of a muscle? A great way to increase density is isometric movements. Isometric movements are the key to firm abs. So what is an isometric movement? An isometric involves flexing the muscle with no actual movement. This can be done with or without any resistance.

A Couple of Great Isometrics to Get Ripped Abs.

The plank exercise is a great isometric exercise. It increases the density of your washboard abs and helps you maintain a healthy back at the same time. It is hard to describe in words, so do a Google search for “plank exercise” and you will be able to see photos of the exercise. I do planks after cardio as a way to increase muscle density to get washboard abs. This is the only ab exercise I do in the gym. Another great exercise is to flex your abs as hard as you can 5-6 times per day. Take a deep breath and exhale as you tighten your abs up as hard as possible for 10-20 seconds. Tightening up of the abs is what causes boxers to have such great washboard abs. They have to tighten up their abs to absorb punches.

Yes, You Are Going to Have to Hit Cardio to See That Six Pack.

As always, I believe that low body fat is the answer to 90% of muscle tone issues. If you hit the cardio hard and get your body fat down to 10 percent or below, you will be able to see your toned abs. If you allow your body fat to get too high, you can have the best washboard abs in the world and nobody will see them. Cardio is an extremely important part in getting great washboard abs.

Review Of Truth About Abs Program

Jonathan Ward asked:




Developing abs is not very difficult. It’s actually a simple science really. All you need to do to get sixpack abs is eat right, and exercise appropriately. This article will show you how to get abs. Once you understand the key concepts of eating correctly and exercising appropriately, you will finally know how to turn your diet and exercise program to the right direction, and develop your own rock, hard, sexy abs.

People everywhere want to know how to get abs, and I’m guessing you do to since you’re reading this. The first key for visible abdominal development, is your nutrition. So many times we think were eating healthy when we really aren’t. There are three chemicals found in almost every food product available today that are sabotaging your diet. The three chemicals I’m talking about are high fructose corn syrup, hydrogenated oils, and any type of processed food. These chemicals are extremely unhealthy and directly related to heart disease, cancers, diabetes and many other degenerative diseases. You might be eating a fat-free low-calorie food item right now, but if it has any of these three things in it, it’s extremely unhealthy for you. I recommend people eat foods that are as close to their natural state as possible. Instead of choosing your regular highly processed peanut butter, go with natural peanut butter instead. If it’s not sweet enough for you, add a pinch of splenda. By choosing food products as close to their natural state, you will get more nutrients and most of the garbage out of your diet. Everyone wants to know how to get abs, and this is one of the main keys.

Maybe you’re here to learn how to get abs through exercise. Well here’s one shocking fact for you. Doing crunches and sit-ups will never develop your abs. I know you have probably believed this for most of your life but it is a simple untruth. If you want to develop abs, you need to focus on bringing down the body fat percentage of your body so that your abdominal muscles are visible. Sit-ups and crunches will not create the metabolic response or increase the fat burning hormones found inside your body. If you want to get down to the low body fat percentage so that your abs will be visible you need to start doing HIIT (high intensity interval training) workouts. These workouts will target your entire body, and help you build muscle. Remember muscle burns 30 to 50 calories per pound by doing nothing except being muscle, so the more you have the leaner and more cut you look.

Next time you see something or someone telling you how to get abs, make sure it has both nutrition, and a good exercise plan involved. Ab belts and gimmicky machines will never get you abs. Ab development requires hard work, and most people who are talking about how to get abs will never tell you that. Just remember you can accomplish this if you set your mind to it. Next time you’re at the grocery store just remember my little saying, eat lean and eat green, and you should be just fine.

Andrew Hoffman asked:




Jut like men, women have the desire to have six pack abs. I am going to tell you what you can do to help you along your way so that you can have sleek and sexy abs. You will be the center of attention at the beech or anywhere else.

First of all, you are going to need to work hard, just like the guys, in order to get female six pack abs. It is not hard work, but you need to change some things that you are currently doing in order to start to see results.

Most women do not know that in order to get that sexy stomach, you do not need to constantly exercise your ab muscles. This sounds crazy, but the most important thing that needs to be done is to burn off the belly fat that is hiding your abs in the first place.

In order to do that, you are going to have to stop eating the foods that are labeled as “sugar-free” and “low carb” because they contain artificial sweeteners that will actually increase the amount of belly fat that you have. I have seen so many women and men eating these foods and have a really hard time losing the flab that is on the belly area.

In order to start getting great results you are going to have to change a lot of things that you, and many other women, are doing wrong on a day to day basis. If you are doing 100 crunches without results, what makes you think that doing 200 will show results? It is just a fact that it will not show results no matter what.

So, what do you need to do then? Well, that is a good question. First thing to realize is that you are probably making a lot of mistakes and don’t even know it. Crunches and other exercise like this are not going to get you the results you are looking for.

Your main focus needs to be on exercises that are going to focus on full body metabolic-surge workouts. All of the exercises like crunches, sit-ups, ab twists, etc are just wasting your time and taking time away from what you should really be doing.

It is going to be hard work, but you can do it. I believe in you.

Did you know that 95% of women make the same mistakes over and over that prevents them from getting female six pack abs?

Get Ripped And Stay That Way!

John Jenkins asked:




The truth is, for most people getting six pack abs is not an easy task because it requires dedication and motivation… but it is possible! Below is a general 2-step guide that, if followed religiously for 3 months, will improve your abs.

Step 1: Nutrition

This is the single most important part of the puzzle, hands down. You can have the most impressive set of abs, but if they’re covered with a layer of fat, you won’t see them! Break up your day with 5 or 6 mini-meals because this jump starts your metabolism.

And stop eating the food that is preventing you from seeing your abs:

-white bread
-pasta
-soda
-candy
-dessert
-fast food
-hydrogenated oils
-sugars
-fructose corn syrup

Instead, eat the foods that will help you reach your six pack goal:

-oatmeal
-olive oil
-whole grain breads
-fruits
-vegetables
-nuts
-eggs
-natural peanut butter
-chicken
-fish
-protein
-green tea
-water

Be realistic – you’ll slip here and there, but make a conscious effort to improve your eating habits. Without good nutrition, getting a true six pack will be impossible.

Step 2: Exercise

You need to focus on 3 different exercises: cardio, weightlifting and ab exercises. And aim to workout 4 times per week (definitely a minimum of 3 times per week). The cardio you do can be anything: walking, running, biking, swimming…whichever cardio you don’t mind doing so you stick with it.

The trick is to do the cardio in bursts because it will burn fat fast. For example, if you’re running, walk for one minute and then sprint for 15 seconds and repeat 10 times. Perform this type of interval cardio 2 times per week.

Lifting weights is important because 3 pounds of added muscle burns as many calories as a 1 mile jog…and this is while you’re just sitting around! Aim for 30-45 minutes, 2 times per week.

The last exercise you need to add to your workout are ab exercises. Aim to work your abs 3 times per week. There are a lot of different ab exercises you can do so try to find 3 or so that you enjoy doing and mix it up.

Tip: mix up your workout routine every 2 weeks to keep your body guessing and improving. Add or take away different weightlifting or ab exercises, or at the very least, vary the weight and reps you do.

Well, there you have it. Follow the above for 3 months, and while results will vary from person to person, you will see an improvement in your abs. And keep in mind that dedication and motivation will go a long way to helping you reach your goal of having six pack abs.

#1 Fitness Training Manual

Susan Johnsson asked:




Developing Six Pack abs is easier that you think. The best news is that weights are not needed. Imagine that.

Six Pack Abs can easily be developed with a combination of Interval training, targeted exercises as well as supportive exercise.

Interval Training

Interval Training is an integral part of an Abs workout. This is because it is the quickest way to remove the layer of excess fat the covers the abdominal muscles.

This exercise involves quick bursts of hard action followed by rest periods.

Run as hard and fast as you can for 20 to 30 seconds, and then walk at a quick pace for 3 minutes. Repeat this 5 times in a session.

Do this routine at least three times a week.

This exercise works because it dramatically increases the body’s metabolism. This in turn increases the rate at which the body burns fat and fuel.

Targeted exercise

The best targeted exercise for developing Six Pack Abs are leg lifts.

Lay on your back with your hands behind your head. Using your abdominal muscles only, lift your legs up to approximately 60 degrees from the floor and hold them up there for 10 seconds (or longer of you can). Then let them down slowly without touching the floor.

Start with 3 times 10 reps increasing this to 3 times 30 reps. Avoid doing this exercise every day. Rather do it every second day. You muscles need a resting period to recover and to build up.

Supportive Exercise

Do three times 10 reps of Chin Ups or Pull Ups. You are probably asking yourself how this exercise helps develop Abs. Your abdominal muscle supports other muscles during workout.

David R. Cross asked:




Everyone has a six pack abs. surprisingly enough; the six pack abs already exists in each body. What we all covet is to get those muscles more evident and protruding. Shedding the extra fat around our tummy can make you see your abs.

In getting a perfectly shaped abs, there are three things to consider: cardio exercises, strength training, and a healthy diet. Doing crunches and other ab exercises alone will not guarantee someone a more prominent six pack abs because in order to lose those extra fat around the belly, you must reduce your total body fat. Concentrating on one area alone (such as your tummy) will not be effective because our body loses fat proportionally.

Regular cardio exercises give you one-point advantage in having perfect abs. cardiovascular exercise not only helps you lose weight but also makes your heart strong and increases your lung capacity. It also aids in battling heart attack, high cholesterol, high blood pressure and diabetes. It makes you feel good, reduces stress levels, and facilitates better sleep at night.

Weight-lifting changes how your body looks. It helps raise your metabolism. Muscle-building is good for a weight loss program since muscle burns more calories than fat. Weight lifting can help you avoid injuries, and improve your balance and coordination. It also boosts your self-esteem, making you feel confident most of the time.

Giving more attention to your diet is another important step to getting a flat abs. Having a low-calorie diet will prevent extra fat to be stored in parts of your body, especially your belly. Eating healthy should be a lifestyle, and not an option. One way to do this is to avoid foods that are high in fat, calories, and sugar. You should also eat your food slower, and if you can, commit to eating four to six small meals a day, instead of three heavy meals.

Shawn LeBrun asked:




Whether you want to get six pack abs, or just looking to lose a bit of extra luggage you’re carrying around the mid-section, there are 3 “key” areas you need to focus on to get six pack abs.

Strong abs not only help strengthen your lower back, but also improve upon your posture. Most lower back injuries occur, believe it or not, due to weak abs. Focus on these three areas and over time, you will see improved results.

Key # 1- Proper cardiovascular work

You can have the greatest, most muscular set of six pack abs in the world, but if they’re blanketed by a layer of body fat, who cares. In order to rid yourself of the extra body fat around your midsection, you need to incorporate effective cardio sessions into your fitness plan.

You cannot spot-reduce the midsection by doing extra ab exercises like crunches or sit-ups. You first must burn off the body fat through proper cardio to properly define the area. Abdominal training by itself will not do much. Cardio needs to be intense enough to do the trick.

Three to four sessions a week, 20 minutes at a time, of intense jogging, running, the Stairmaster, the elliptical, jumping rope, or biking should be enough to get the process in gear. Swimming, hiking, and taking aerobics classes are beneficial as well.

Nothing beats jogging or running. It is the most intense, efficient, and effective method of burning calories. If running outside hurts your joints, try running inside on a treadmill or outside on a dirt path. It definitely is easier on the body.

Again, you NEED three to four intense cardio sessions a week, at least 20 minutes a session, to help create a calorie deficit and help rid the body of the fat that covers and lessens your chances of getting six pack abs.

Key # 2- Proper Nutrition

Do not sabotage your results in the gym by giving yourself a passport to pig out. Ridding the body of fat once and for all is accomplished by proper nutrition more so than incorporating cardio. At the end of the day, if you have consumed more calories than you have expended, you add body fat. So you need to burn more calories than you consume.

Nutrition is important because you can reduce the amount of calories you take in, therefore greatly having an effect on the amount which you have to expend through cardio. Eat five to six small, well-balanced meals spaced apart about every three to four hours. Try to keep something healthy on hand.

If not, when you become real hungry, you will opt for something that isn?t as good for you. When you become overly hungry, all rational thinking goes out the window. But it is important to get something in you. Not eating on time or at all is almost as bad as eating too much.

Keep protein intake high (approximately 50% of daily calories), carbs moderate (40%), and fats minimal (10%). Muscle fiber is made of tightly-wound protein molecules that is damaged during a workout, so you need more protein than the sedentary person to help that muscle tissue repair.

Carbohydrates have an important role in the body, but do not base your meals on them. Try to avoid simple sugars like cane sugar, honey, fruit juices, syrups, and even a lot of fruit.

Drink at least a gallon of clean water each day as well. It will help in nutrient absorption and digestion and will help flush toxins from the body.

Bottom line, make sure you are supplying your body with well-balanced, healthy food every three to four hours. To ensure you are creating a calorie deficit, you should find out your daily caloric requirements that you need just to maintain your current bodyweight.

Since you are looking to reduce your current body weight by getting rid of some fat, you want to speed up creating a calorie deficit. One way is how we talked about above, doing cardio.

The other is by reducing the amount of calories you consume by 150-200 calories per day off your daily calorie maintanence amount.

For example, if you require, at your age, weight, activity levels, etc…2000 calories just to maintain your current weight, start reducing that number to 1800 to 1850 for a couple weeks.

If after a couple weeks you still do not see results, lower that number again by 150-200. Now you would be at 1600 to 1650 calories.

Again, the key to getting six pack abs is ridding your body of the fat covering the abs.

The only way to do this is by creating a calorie deficit so that your body burns calories for needed fuel. When you burn stored calories, you’re burning body fat. The way to properly do this is a combo of increased, intense cardio and a gradual reduction of calories.

Key # 3- Weight training the abdominals

Here is where most people go wrong in their attempt to develop their abs. I often ask those I train, “Would you train your biceps with sets of 50 reps with no weight”? Of course, they say no. “How about your chest, 50 reps with no weight?” Another no. I then ask, “Then why would you do that with your abs”?

Here’s an important key. If you want proper ab development, you need to add resistance (weight) to your ab exercises. Abs are muscles just like biceps, triceps, pecs, glutes, whatever. You need resistance to properly strengthen and build them. The same goes for abdominals.

Here are some effective ab exercises to incorporate for proper ab stimulation.

Weighted crunches. Grab a dumbbell, either hold it in front of your face, or let it lie on your upper chest, under your chin, and perform regular crunches. You are now using your abs more to work against the leverage the dumbbell has created. Stick with a heavy enough weight where you can handle 10-15 reps, but no more. Remember, you need to create enough resistance where your abs are forced to work.

Cable Rope crunches–grab the tricep rope, kneel on your knees, and bend downwards, forcefully contracting your abs on the way down. It’s basically a crunch, only, you are on your knees. But the contraction is the same. Don’t swing with the hips, you are not using the abs very much if you do. Just a slight, 30 degree contraction until you feel the abs contract, hold for a couple seconds, then back up.

Weighted leg raises– Lie flat on your back, with your hands tucked under your butt. Wrap your feet around a small dumbbell, and perform leg raises. Start with your feet about 6 inches from the ground, then raise them about 12-16 inches from the ground and then back down slowly. These can be done on the end of a bench as well.

Seated ab machine– once again, do not swing all the way down, just far enough (30 degrees) to fully contract the abs, hold for a couple seconds, then back up. This is very similar to Cable rope crunches.

Stability Ball Crunches– working on the stability ball will incorporate balance into your abdominal work. They are effective at strengthening your core region, which is your abs and lower back.

You lie down on a stability ball like you are going to perform a crunch. Position yourself on the ball so your lower back is resting on it. Keep your feet close together on the floor making your body less stable (helps incorporate more balance on your part) and place your hands behind your head or folded on your chest. Crunch your upper body towards your knees, exhaling as you contract your abs. Under muscular control, lower yourself back to the original position keeping full tension on the abs.

Regardless of what exercise you do, the key is to add weight/resistance. If not, you will never increase the amount of lean muscle tissue in the area. You only need to train your abs twice a week for maximum results. Once again, treat them like any other muscle group (which means you wouldn’t train them more often). Combine this weight training with proper diet and intense cardio and that elusive six-pack is yours to be had!

Here’s Five Training Mistakes You Can Correct Now!

Luis Eduardo asked:




Six pack abs seem to be the holy grail of fitness. A fitness magazine would not be a fitness magazine if it was not showing a model with a six pack on the front cover. Six pack abs are very attractive, it is no wonder why everyone wants them. In order to get ripped abdominals however, you must be disciplined in 2 areas of your life, what you eat and what you do with your workouts. Exercise and nutrition are important factors in the six pack equation.

EXERCISE

Weight lifting and interval training are what will help you shed fat and burn fat while you sleep. Weight lifting is often overlooked and not considered as important as cardio, but weight lifting is probably the most important factor. For example, if you and your friend went to the movies and while at the movies you decided to eat a candy bar, who would burn more calories? Well, if your friend is a frequent weight lifter then he is burning off that candy bar a lot faster than you. Always remember that muscle burns fat. The more lean muscle you have the more fat you will burn by just standing still.

Interval training is also important. Interval training is a type of cardio exercise. What you do is, run at a fast pace for 30 seconds and jog at a slow for one minute to a minute and a half. This equals to one interval. For a complete interval sessions you would need to do at least six intervals and this is usually more than enough.

NUTRITION

Nutrition is also important because it will give your body the required energy to complete your workouts. Eating the right foods at the right time is extremely important is you want to lose your belly fat. Sticking with whole grain, lean proteins, fruits, and vegetables will allow you to get a six pack in as little as 90 days.

Dean Tressador asked:




Ever found yourself with your hand on your belly, wondering what it would take to transform that belly into a set of rock hard abs? Often it’s easier just to dream. But sometimes. Sometimes its simpler just to put in the work, get it over with and get what you want….isn’t it? Sure it is. This article shows you how to get abs in a month!

When you press into your belly, and feel how spongy and soft it is, often you may feel disappointed until you remember you are not tensing your muscles. Relieved, you tense those abs hiding under a fleshy outer skin and sure enough there is a reasonably hard wall of muscle there. Cool.

But you look up at the TV and see a couple of fitness models and it strikes you quite plainly, that your hard abs and their hard abs LOOK different. It is little consolation to know you have abs just like they do. Virtually the same. But yours are hidden under some spongy flesh and theirs is defined and tight looking.

So defining this we realize something new. Abs are not about the actual muscles but the presentation. You have the same muscles as the fitness models but when you take your shirt off at the beach, no members of the opposite sex even pay attention. When the fitness model take their shirt off, everyone looks right?

What’s the difference? What’s the confusion? The difference is the quality, texture and thickness of the skin covering your abs and theirs. That area of skin on a fitness models abs is thin, supple and taught across their abs. Yours may be loose, flabby and thick filled with engorged fat cells.

It is this area of skin you must work on and not the actual muscles underneath!

So this is what is required to get abs looking good. If you follow these steps diligently, you should have a nice looking set of abs.

Limiting your calorie intake for just 30 days, then all there is left to do is maintenance. You really can eat what you like thereafter, as long as you keep an eye on your weight gains, and if you inadvertently ad a pound or two, you can drop it in a few days. That is a lot easier than dieting for a month!

Walk 1 hour every day. Believe me this burns calories like crazy. Walking along with limiting your calorie intake is a powerful way to make the skin thinner around your abs. If you limit your calories to only say, 1200 a day for 30 days only, you will have a nice lean set of abs (depending on your starting weight of course)

Finally, in the final stage, your tummy is slim, now I am going to ask you to eat more than your required calorie intake for a week after the 30 days. Muscle doesn’t grow unless it is fed protein. You can do 1000 sit ups, but the muscles will not respond in size and definition unless they get the building blocks of muscle fiber which are amino acids. Which are found in protein. For that week, eat lots of protein and build up to 100 sit ups a day.

A final note. Weighing your self is useless. When your muscles grow you actually put on weight. Also you weigh water and other things that really makes weighing yourself futile. If you are serious about charting your progress, you must get a set of calipers, and pinch test specific fat areas every day. This is the most accurate way to see whats really happening.