Abs Workout Help

The Complete Guide to Six Pack Abs

Posts Tagged ‘Abs Workout Help

6 Pack Abs Workout Crunches

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It isn’t easy to generate those sexy abs is it? Well 6 pack abs workout via crunches actually isn’t the correct way to develop them so we need to change up your strategy a little bit. Obviously you are motivated enough and dedicated to researching how YOU can achieve your 6 pack abs. So let’s make sure you get started on the right path and begin developing those abs how you should.

Again, the key isn’t to creating a 6 pack abs workout via crunches. Creating them is really just a simple science, yes it really is a science. A simple science at that, all you need to do in order to get a six pack abs is to eat right, and exercise correctly. Developing a strategy can be frustrating at times but will be very rewarding when you finally look into the mirror and see those abs you always dream of.

The first goal for obtaining your washboard 6 pack abs is your nutritional intake. This can be broken down into several different catagories for nutritional intake depending on the time of day. For instance, the meal you have after you just worked out needs to be orientated differently then the meal you eat at lunch or dinner. I’m going to start with the basics of an overall general diet and then go into the basics for meals before and after working out.

Stay away from things like hydrogenated oils, processed foods, and corn syrup. These are the three killers of any wanna be six pack developer. The sad part is that those three things play a very active role in most peoples everyday ‘diet’. If you are serious about getting the abs that you want then you need to be serious about the food that enters your body. These chemicals will lead directly to unhealthy circumstances like heart disease, heart attack, cancer and other degenerative diseases. Did I mention cancer? Yes, it is a proven fact that the consumption of those chemicals can and will produce cancer forming cells in your body, so AVOID them at all costs.

Another very important thing to look for when building your diet is to buy products that are as close to their original natural state as possible. Don’t eat fake products like peanut butter, butter, and other processed alternatives to the real thing. You may think that because it’s described as low fat or even fat free that you are doing yourself a favor. It is actually quite the opposite. These items are packed with harmful chemicals and preservatives that attempt to alleviate the item of the ‘fat’. Stick with the real thing and have a work out plan, it’s really as simple as that. When you use these fake oils to cook with the actual vitamins and minerals are lost because of the chemicals. Consider steamed vegetables for an example, use a real organic free range butter rather then the fake butter alternatives. The nutrition and vitamins are lost when you use the fake oils to cook with.

What you eat is what matters most, especially after your workout. After working out your body is in a catabolic state where your bodies muscle glycogen is depleted and as a result your cortisol levels rise. It’s time to help your body during this process and rejuvinate it. You need a meal that will break down and digest easily and that will replenish your muscles with glycogen to get your body back to the anabolic state. Focus on finding a meal that has a two to one ratio with twice the amount of carbohydrates to protein.

This will help create an insulin spike to allow your pancreas to begin shuttling nutrients to the muscle cells and help with the replenishment of the muscles. Keep in mind that this is only after meals and your general meals shouldn’t be focused around this type of two to one ratio. Rather your general meals should have sources of healthy fats. Fat slows down the absorption of the meal so that throughout your day your body has food digesting and helps replenish your muscles over time.


Written by tie5to

July 11, 2008 at 8:31 am

Best Abs Workout

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Here is some information about the best abs workout available to anyone. I had the pleasure of being interviewed recently by a fitness professional from NYC, Geovanni Derice, of 4evertoned.com. The interview is below and I think you’re going to like it…I reveal some of the hardest hitting strategies for getting rid of that stubborn stomach fat to uncover those flat six pack abs that everyone wants.

GD: Welcome Mike Geary to 4everToned’s Fitness Journal. For those who do not know you, please tell us a few things about yourself.

MG: Thanks for having me, Geo. Well, to go back a little, I have been heavily involved in fitness and sports for about 15 years now, ever since I was a teenager. Being involved in sports in high school got me interested in strength training and conditioning. At that point, once I started feeling more energetic, getting stronger, and looking better, I was instantly hooked for life. I’m 30 now and still addicted to the way living a healthy and fit lifestyle makes me feel energetic, confident, strong, and youthful on a daily basis.

I decided earlier in my 20’s that I wanted to make the commitment to help other people experience the excitement of being fit and getting in the best shape of their lives, especially since we’ve reached an epidemic of obesity, heart disease, diabetes, cancer, depression, etc. That’s why I became a fitness professional. It just gives me so much satisfaction to help others, who have struggled for years to get in good shape, and show them that it can be done, and it can be fun in the process.

I’ve expanded over the years from just reaching local individuals with personal training, into being able to help people all over the globe achieve their fitness goals with the reach of the internet. I only hope that my passion for fitness inspires people to take action and improve how they look and feel for life.

GD: Now Mike, there’s so many things out there as to what works and what does not work…if you had to pick 3 things about the best abs workout that work time and time again to get flat abs, what would they be?

MG: The first and most important thing to get control of in order to get flat abs is cleaning up your diet. Exercise is important, but your diet is king when it comes to losing body fat so that you can see your abs.

There’s so much confusion these days about what a healthy diet that promotes fat loss really is…after all, we are bombarded by conflicting messages in the media about what is healthy and what is not, and you have all of these gimmicky diet books about low carb, low fat, high protein, vegetarian, fasting, atkins, south beach, liquid diets, and hundreds more. There’s so much conflicting info, that the average consumer doesn’t even know where to start when it comes to eating for fat loss.

The second thing that works time and time again, is to focus on the intensity of your workouts and focus on working the body as a whole in order to get the best metabolic response to lose that stubborn stomach fat. In order to really get lean, the workouts should have a high intensity, with short rest periods, working the largest muscle groups of the body, instead of trying to isolate specific small muscles like the biceps, triceps, or calves.

For the third thing, let’s talk about actually training the abs specifically. When it comes to training the abs, if you want real results, I always recommend forgetting about the crunches and situps for the most part. They are ok for someone that is really deconditioned, but most people that already have some training under their belt need a much better stimulus for their abs than crunches. Crunches are one of the abs exercises that actually provide the least amount of resistance, and remember that resistance is what develops and tones the muscles for the best abs workout.

I provide a ton of great abs exercises in my book, but one of THE highest resistance exercises for the abs, is hanging leg raises (but NOT the way you see most people at the gym doing them). The key to doing these and actually working the hell out of your abs is to curl your pelvis up as you raise your legs. Almost nobody ever does this right. To be honest, the majority of people cannot do this at first, but I provide some strategies in my book as to how to progress to doing these correctly.

GD: What are people doing wrong when it comes to developing the coveted “6 pack abs” through the best abs workout?

MG: Well Geo, I know this sounds funny to most people, but the MAIN thing that people are doing wrong to get those flat 6-pack abs is…are you ready for this? They spend entirely too much time focusing on training their abs! WAY too much time spent on abs exercises. Sounds crazy, but it’s true.

Remember, having a flat and visible six pack of abs is all about getting down to a low body fat percentage. In order to do that, your workouts must focus on stimulating a fat burning hormonal environment in your body, and increasing your metabolic rate. That just does not happen when you focus too much time training a small muscle group like the abs.

Instead, you must use the majority of your time focusing on training the largest muscle groups of the body like the legs, back, and chest. That’s what stimulates your metabolism and the fat burning hormones that will get you truly lean and sporting a flat sixxer!

GD: Which exercises are the top exercises that people need to do if they are to get maximum definition with their midsection?

MG: When it comes to developing the abs themselves, I again refer to any kinds of hanging abs exercises, as well as some good floor abs exercises like lying leg thrusts (all described and illustrated in my book).

However, maximum definition in the abs and midsection comes from losing bodyfat, and the most effective exercises featured in my program for that goal are various forms of swings and snatches (unique dumbbell or kettlebell exercises that almost nobody ever does in normal gyms), squats, deadlifts, lunges, step-ups, clean & presses, mountain climbers, sprinting, and other full body exercises and calisthenics. If you want great looking flat abs, focus on those instead of focusing so much on training the abs directly!

GD: When it comes to diet Mike, people really have tried millions of ways to get one thing…and that is fat loss. What recommendations have you used to successfully help your clients lose fat and keep it off?

MG: I have included a fully comprehensive discussion of this topic in my book, which accounts for almost half of the book, but I’ll try to make some nice simple generalizations to get people started on the right path immediately. The most important thing is that your diet is as natural and unprocessed as possible. It almost always comes back to the overprocessing of food that makes it unhealthy, and makes it totally wreck your metabolism and hormone balance in your body.

For example, why eat refined grains, when you can eat whole grains. Why eat refined sugar, when you can get natural sources of sugar from a high nutrient whole food like fruit. Why eat highly processed, refined, and hydrogenated vegetable oils (these are THE worst thing in the modern diet), when you can eat natural sources of healthy fats like nuts, avocados, fish, eggs, coconut milk, organically raised meat, and so forth.

The point is to not fall for some gimmick like low carbs, low fat, high protein, or any other combination that has you focusing on one macronutrient vs. another. Your body needs all macronutrients to thrive and obtain a variety of vitamins, minerals, antioxidants, etc. Trying to cut an entire food group out just works against what your body needs. I get into much more detail on this vitally important topic towards losing body fat (especially that stubborn stomach fat) for life in my book.

GD: Thank you very much Mike for sharing with us all of this great information on the best abs workout.

Written by tie5to

July 8, 2008 at 10:13 pm

Tips to Easy Get a Six Pack via Abs Workout Help

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The result of hardwork and dedication.

The result of hardwork and dedication.

Don’t kid yourself when you think that obtaining those sexy abs are easy. So your looking for Abs Workout Help? Great well get ready and remember that you need to really put some effort to achieve these type of abs. It will take time, patience, and effort, did I mention dedication? Regardless though, it’s all about the information.

First and foremost I suggest creating a log and journal so that you can begin to analyze your workouts and keep track of your progress. This will help you stay on track and be aware of how far you come and where you want to go.

I’d start with taking a photo of yourself to show what you looked like when you began. This will be a great way to see yourself transform and have some needed motivation down the road. You will also want to note your weight, and body fat (can be done at a gym).

When you begin at the gym start by trying out different machines and methods. Exercise balls are a great addition and can help anyone strengthen their muscles. Keep in mind that this will take dedication and that you won’t see a difference overnight. Keep with it and don’t quit! Take your time transforming into the lifestyle needed to obtain these abs. Don’t just assume that you can jump head first into it.

Your main goal will need to be weight loss. Nearly everyone has a few pounds they could lose, and usually around the stomach. Most appropriately you need to lose body fat. Transform that fat into muscle, keep in mind that muscle does weigh more then fat so don’t get pissed at the scale. You will most likely not lose a whole lot of weight.

Maintain and control your eating habits. By small meals throughout the day you will be able to increase your metabolism and have some great results.

Again if you want to have those sexy six pack abs then you will need to have patience. This won’t occur overnight and will take time, energy and willpower. Start with the basics and then move onto a diet plan.

Click here for more information about achieving six pack abs.

Written by tie5to

July 7, 2008 at 10:16 am

Abs Workout Help – Rock Hard Abs

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Abs are the pinnacle of every man’s muscle goal. Chiseled sexy abs don’t come naturally and you need to understand the fundamentals of how they come to be. Rectus abdonomis, which is the actual anatomical make up; internal and external oblique muscles and serratus anterior. Those ab muscles are responsible for allowing our bodies to bend forward, back, and side to side. Allowing us to maintain posture and aiding us in balance and stability.

Abs Workout Help Result

Abs Workout Help Result

By understanding their makeup and the purpose of the abdominals we can then understand how to properly train them and chisel them into sexy beautiful abs. Thus the ultimate goal is to train them through repetitive movement while at the gym. Not just any movement though, you will want to focus on fast burst types of movement. For example if you are running on the treadmill then go at a middle to low speed for several minutes. Then after a few minutes do a burst of high speed for 30-45 seconds. This method will allow for your body to reduce its body fat and create that lean look to obtain the abs.

Eliminate that body fat that is covering the abdominals is the key. You could have the best abs in the world, but if you are fat no one will be able to tell. Dieting and cardiovascular activity will help you eliminate that extra body fat around the stomach and abdomen area. You are looking for abs workout help? Where here is the secret. It’s really as simple as whatever you put into your body be shown on the outside. Try eating more meals throughout the day but in smaller quantity. I’d suggest 4-6 of these small meals. This will help your body’s metabolism and increase it to help your body digest and burn up those small meals. This will also prevent fat storage.

This is a very simple guide that will allow you to start your path towards six pack abs. For additional abs workout help check out this informative guide.

Written by tie5to

July 7, 2008 at 9:58 am