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Ab Exercises for the Busy Worker

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Abs Exercises for the Busy Person

Abs Exercises for the Busy Person

In today’s day and age it’s hard to find time for ab exercises, especially for the busy worker. You know how the busy and hectic lifestyle is, gotta pick up the kids, prepare dinner, pay the bills! It just never seems like there is enough time in the day.

This hectic lifestyle has played a role on our bodies and has resulted in neglecting personal care for ourselves. How can we achieve the physique that we desire if we don’t have the time to? Most people’s ‘problem’ area is their abdominal area and stomach area. We all want that lean muscular six pack, but how can we achieve it without alot of time?

I personally suggest a diet if your busy lifestyle won’t allow you to partake in joining a gym, running, or other physical and cardiovascular activity. A healthy diet will go a long way due to the fact that you will begin to remove that fat build up around the stomach area. In order to achieve six pack chiseled abs we need to remove that layer of fat.

Put the ab exercises to the side for a moment and focus on your nutritional intake. Start by switching to a lower fat and lower calorie diet so that your body will start burning up the fat that has build up around your body. Your body will naturally do this as a result of the change in your diet and eliminate that fat so that it can be converted into energy.

The stomach is the first place that fat cells begin to build up, thus why it is so hard to maintain that stomach we had as a kid. As we get older our metabolism begins to slow down and thus becomes less and less efficient at burning the fat off. McDonalds and other things are the problem due to the saturated fat content! No more fast food and no more drive thru’s! You absolutely won’t achieve your goal if this is what you are doing.

Hundreds and thousands of sit ups won’t accomplish much, in fact research has shown that in order to achieve the best results it is necessary to have a healthy diet and nutrition. This is an effective and long term solution to eliminating and keeping off the fat. Not to mention the benefits received from having a healthier diet in the first place. You lower the risk of heart attack, increase energy levels, and will literally feel ‘clean’ after several months of dieting. I guarantee it.

If people follow what I just described of having a lower fat content diet, and sticking with natural products then you will begin to see huge results. Try and eat as many fruits and vegetables as you can, no fruit juice isn’t a good solution. You want to eliminate sugars and the added crap they put into those fruit juices and eat the real thing. Don’t try the alternatives. By following the low calorie and low fat diet your body will naturally begin to shed the fat and lower your overall body fat percentage. Now those exercises that you have been straining yourself with for hours and hours at a time will actually pay off! You will actually notice a difference, and almost overnight.

For further information regarding abs workout and a complete video tutorial and informational guide refer to the Abs Workout Homepage!

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Written by tie5to

July 18, 2008 at 12:08 am

Lean Body Workouts for People With Less Time

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Warning: this style of workout is WAY different than anything you’ve ever tried before and may result in a dramatically leaner, stronger body so that your friends no longer recognize you in a matter of weeks!

Alright, I exaggerated about your friends recognizing you, but this workout is still great for busy people that always use the excuse that they don’t have time to go to the gym, or even for the normal gym rat to try out for a few weeks to break out of a plateau.

lower abs workout, abs workout tips,

lower abs workout, abs workout tips,

Please keep an open-mind and don’t worry so much about what other people think, because this is quite different and you may get some funny looks, but you’ll get the last laugh with your new rock hard body! To be honest, most people are too self conscious to try something like this. If that’s the case for you, then that’s your loss.

Here’s how it works:

Instead of doing your traditional workouts of going to the gym 3-4 times a week and doing your normal weight training and cardio routines for an hour at a shot, with this program, you will be working out for just a couple minutes at a time, several times throughout each day, 5 days/week.

The program will consist of only bodyweight exercises done for about 2-3 minutes, 6-8 times per day, throughout each day. Now obviously if you work a normal office job, you are going to have to not be shy about doing a few exercises in your office and having your cube-mates watch you. Actually, I’ve found that some people that have tried this have actually gotten their co-workers to join them!

If you have a private office, then you don’t have to worry about anybody watching you. If you work from home, or are a stay at home mom, there’s no reason you can’t fit these in throughout the day while at home. If you end up having a busy day with meetings and so forth, and can only fit a couple of these 2-minute workouts in, then so be it, but try to get as many done each day as you can.

If you’re on a normal 9-5 office schedule, I recommend doing your 2-minute workouts every hour, on the hour, with the exception of lunch. For example, you could try 9 am, 10 am, 11 am, 1 pm, 2 pm, 3 pm, and 4 pm.

Some of the exercises that are the best to focus on are:

  • bodyweight squats (and variations)
  • pushups (and variations)
  • forward, reverse, or walking lunges
  • up & down a staircase if one is available
  • floor planks (holding plank position from forearms and feet)
  • floor abs exercises such as lying leg thrusts, ab bicycles, etc.
  • one-legged bodyweight Romanian deadlifts

This list is not fully comprehensive, but I wanted to keep it relatively simple. If you know other good bodyweight exercises, you can add those to your routine also. If you want to keep it real simple and don’t want to get down on the floor for anything, you can stick to squats, lunges, and pushups and still get great results.

The good thing about these workouts is that you do enough in 2-3 minutes to get your blood pumping, heart rate up a bit, a large portion of your body’s muscles worked, and body temperature raised. However, it’s usually not enough to break a sweat in only 2 or 3 minutes, so you don’t have to worry about sweating in the office or where ever you may be. At most, you might just get a little moist on the skin.

Here’s an example routine (adjust the reps up or down based on your capabilities):

Mon/Wed/Fri
9 am – 10 pushups/15 bodyweight squats, repeat 1X for 2 sets
10 am – plank holds (hold the planks as long as you can taking short rest breaks for a total of 3 minutes)
11 am – 5 pushups/10 bodyweight squats, repeat for 4 sets
1 pm – plank holds (hold as long as possible in 3 minutes)
2 pm – 8 pushups/12 bodyweight squats, repeat for 3 sets
3 pm – plank holds (hold as long as possible in 3 minutes)
4 pm – max pushups/max bodyweight squats in one set (no repeat)

Tues/Thurs
9 am – 6 fwd lunges each leg/6 rev lunges, repeat 1X for 2 sets
10 am – one legged bw Romanian deadlifts (RDL) 6 each leg/floor abs for 20 sec, repeat 1X for 2 sets
11 am – 3 fwd lunges each leg/3 rev lunges, repeat for 4 sets
1 pm – one legged bw RDL 3 each leg/floor abs for 20 sec, repeat for 4 sets
2 pm – 5 fwd lunges each leg/5 rev lunges, repeat for 3 sets
3 pm – one legged bw RDL 10 each leg/floor abs for 30 sec (no repeat)
4 pm – max fwd lunges each leg/max rev lunges in one set (no repeat)

In order to progress on these workouts, you could either add 1 or 2 reps to each set per week, or you could progress to more difficult versions of each exercise each week (for example, close grip pushups, one leg raised pushups, squats with arms raised straight over head, etc.).

The above routines are just a couple examples of how you can use this very unique style of training. Use your creativity and come up with your own. Think about what you’ve accomplished with these “mini” workouts completed throughout each day… You’ve increased your heart rate and pumped up your muscles 6-8 different times throughout each day, burning a lot of extra calories and stimulating your metabolism.

Even though each “mini” workout was a very short duration, you’ve accumulated lots of repetitions for almost every muscle throughout your entire body, and you didn’t even have to break a sweat during any of the “mini” workouts. And there’s hardly any excuse for not being able to take a 2-minute break once per hour and do a couple of exercises.

Another benefit of this style of training is that now you don’t have to devote any time before or after work to going to the gym because you already got your workouts little by little throughout the day. You’ve now got some extra free time on your hands!

Try this type of routine out for 3-4 weeks and then go back to your normal gym routines. I think you’ll find that it was a great way to break out of a plateau and stimulate new results in your body. You can try mixing in a cycle of these “mini” workouts every couple of months to keep things fresh.

Keep in mind that this is only one method of training and doesn’t mean that you should only stick to this method for eternity. You will hit a plateau on any given training method, so I’d recommend just rotating it into your arsenal of various training methods. And by all means, don’t worry so much about what other people think…have the courage to try something a little different. In the end, you’ll be the one laughing back at all of the “blubber-bellies” that are giving you funny looks while they eat their donuts!

If you liked these training ideas, my internationally best-selling ebook The Truth about Six Pack Abs contains hundreds of more innovative training ideas to lose stubborn body fat and carve out a rock hard set of abs.

Written by tie5to

July 8, 2008 at 10:05 pm