Ab Exercise Tips

by Michael Jans

Those who are new to muscle building might look at Ronnie Coleman and say, “No way!” But the fact remains that everybody has go through the hard part - START - before they actually accomplish anything.

These five golden rules of muscle building will help beginning body builders find a way to develop that sculpted body faster:

1. Don’t go it alone. 2. Set reasonable goals. 3. Don’t “juice!” 4. Educate yourself about how your body works. 5. Don’t quit!

Rule #1: Don’t go it alone.

Find yourself a guru, but be sure to choose your guru wisely. Dedicated body builders are willing to help those who are just starting.

It’s imperative, though, that you select your “go-to” guy with care. For example: Unless you are planning on “juicing” (taking steroids), don’t choose a “juicer” as a guru. Choose someone who has had some achievement without juicing and is a bit further down the road than you are.

Rule #2: Set reasonable and achievable goals.

Nothing succeeds like success - and nothing fails like failure. You must be realistic in setting the rate at which you wait for to achieve your long term goals. Nothing happens overnight, and achieving baby steps keeps you motivated and positive.

Rule #3: Don’t “juice!”

You already know that doping might produce immediate results, but that it also produces long term health problems. So, I’m not going to deliver the “avoid the roids” speech.

Assume that you are going to have a life after 60, that you are probably going to want to experience it, and that “juicing” will create health problems that will cause major problems as you age.

Rule #4: Educate yourself about your body and how it works.

The body is wonderful. It is a set of self-sustaining and interacting systems that no contraption ever built by man has even come close to duplicating.

You will avoid time spent on exercises that are not effective, money spent on equipment that doesn’t work, and a whole lot of pain from injuries that didn’t have to happen, If you just understand how your body works!

Rule #5: Don’t quit!

You aren’t going to walk into a gym, exercise for a couple of hours and walk out looking like Mr. Olympia - no way! Building muscle takes time and effort. There is nothing fast or easy about building muscle.

If anyone tries to tell you that there is an easy and fast way to build muscle, RUN… they are out to sell you something that isn’t going to work or can hurt you long-term.

Champion body builders didn’t come into this world with those well developed and perfectly defined muscles. They all walked into a gym for the first time. They ALL started. When you look at your skinny or flabby body and think, “NO WAY” remember that there IS a way, but you DO have to start.

About the Author:

Get rid of your belly fat and be well on your way to having rock hard six pack abs. For more free tips and resources visit http://www.fitnessmadeeasy.net.

by Sean Cavanaugh

Man do I love the way the food I eat bundles up in flab around my abs. I love the handles around my midsection. Does anyone really believe that? No way. Stomach fat is bad for both our looks and our health. Yet strangely enough we have nicknamed that area of fat ‘love handles’.

The term love handles came about as a slang term to refer to the fat around a persons abs. When one reaches around another person to hug or walk with them they can literally rest their arms on that fat. This term specifically refers to the fat around the sides of the abdominal muscles. Also referred to at times as a spare tire.

Hot drool inducing abs of steel. How do you lose your love handles and develop the abs of your dreams? That’s the first question most people ask and it is one that should be answered. However, don’t forget that ab fat is a serious health risk. So burning off those love handles will lead to better overall health.

No matter where fat is located on your body you have to attack it as one big enemy. The idea of being able to get rid of fat in a specific area is not based on fact. There isn’t an easy answer to the age old question of how to destroy love handles and develop six pack abs.

Fat tissue is made up of fat cells. These fat cells are like plastic bags that hold a drop of fat. Excess energy is stored in the body in the form of fat cells called Adipocytes. This energy is stored and released when needed in the future. When you exercise or do anything else requiring this excess energy the adipocytes release fat into the blood stream. The problem with this is that you can not control which adipocytes release the fat. You can’t tell the adiposities in the abs to release fat. The fat is released from adipocytes all over the body.

I hope the above paragraph wasn’t too technical. But, I thought it was important for you to understand the science behind how we burn fat. That way when you come across the next ab fad diet, workout, or gadget you won’t fall prey and waste both your money and time. Sure you can use specific exercises to tighten your abdominal muscles. However, what good is that if you never see your abs because of the fat love handles surrounding them?

I hope by now you already know the answer. Learn how to burn fat all over your body and you will loose the love handles. Your unsightly flab consisting of doughnuts, pasta, fatty meats, cheese cake and more will begin to melt away. You are not far from being a physical specimen of supreme fitness.

There are 2 keys to your success. Perform full body workouts that raise your metabolic rate high enough to burn fat. These intense metabolism-boosting routines consisting of back, leg, and chest workouts will release fat burning hormones into your body. The second key is to follow a diet that gives you the proper portion of quality protein, carbs rich in fiber, and healthy fat.

About the Author:

You now know that spot reduction is not possible. Its time to learn how to exercise and eat right. Check out Ab Workouts for more details and don’t miss out on the free report full of the secrets to Losing Your Love Handles.

by Sean Cavanaugh

The risk of obesity is a problem that people throughout the world face. Fat unapologetically kills millions every year. You probably already know this. But, what you may not know is ab fat is possibly the most dangerous fat of all.

When most people think about fat around the abs they think of it as being unattractive. They think the ab fat is keeping people from seeing the sexy abdominal muscles underneath. Although this may be the case there is a much greater issue to be concerned about.

Apart from your ab muscles there are two fat types that make up the abdominal region. Although both are risky one is extremely dangerous to your health.

Subcutaneous fat is the layer of fat just underneath the skin. This subcutaneous fat accounts for about 80% of the fat in your body. This is the fat that is often measured by fitness trainers using body calipers to determine your body fat percentage. Although you may have strong ab muscles they are often never seen because of this layer of fat.

The organs of our bodies are protected by a layer of fat called visceral fat. When an excess of this fat surrounds the organs it becomes a serious health issue. This fat often shows itself in the belly of men, and the hips and butt of women. Although these areas have flabby subcutaneous fat the visceral fat usually has a hard feeling to it. As when you push a mans belly and it really doesn’t sink in.

When considering the dangers visceral fat is by far the worse of the two. So be concerned about just the outer layer of fat would be a mistake.

Visceral fat causes the body to release more inflammatory messengers. This is a major driving force behind inflammatory disease. These inflammatory messengers are used in your bodies immune defense system. However, when there are too many messengers the system turns on itself. It begins to attack healthy tissues. This can lead to many of the so called inflammatory diseases. These include Alzheimer’s, cancer, and may include asthma, heart disease, diabetes, arthritis, and more.

Now that you are armed with this information you should walk into the gym with purpose. Reducing ab fat could literally save your life. At the very least you will help avoid many of the diseases that plague the world. Oh, and of course you will create hot sexy six pack abs.

Now that you know how dangerous ab fat is to your body, what’s the solution? Most of the things you have tried or seen others try simply don’t work. The first thing you need to realize is there is no magic bullet. No simple trick that will transform your abs over night. However, if you learn some sound principles there is an effective way to get results.

Most people who set out to get healthy and develop tight toned abdominal muscles give up. They start out with good intentions, but find little success. They make up some plan of their own from what they have seen other people do. They fail to realize that most of what they see doesn’t work. They don’t follow nutritional and workout plans that are successful.

Most people don’t see results and decide to take the easy way out and quit. However, after reading this article you know you are not only giving up on looking your very best. You are giving up on a healthy lifestyle that can help keep you from experiencing the horrible inflammatory diseases.

Would you like to learn more about how you can build hot sexy and healthy abs? Check out Flatter Abs Fast. Also check out the 65 page free report full of Fat Loss Secrets

by Sean Cavanaugh 

What is the proper way to eat in order to promote a tight toned mid-section?  What are the diet tips for developing the abs you have always dreamed of?  Those can be really confusing questions for you to answer.  Whether you are reading magazines or books, watching television infomercials, or browsing your local nutrition store there seem to be a million different answers to those key questions.

Once you know how to train your abdominal muscles in the gym.  Once you know how to burn the fat off of your stomach by raising your metabolic rate.  You can really increase your success rate to six pack abs with the proper diet.

One of the key things to remember is that you don’t have to follow any of the so called fad diets.  One program tells you to go low carb, one tells you to go low fat, one says to go high in protein.  If you want to see your abs underneath that layer of fat surrounding your belly then don’t try to make it difficult.  Don’t sway with this and that fad diet that all your friends are trying out.  I like fitness expert Mike Geary’s advice.  Keep it simple with the key being on balance and eating foods that are high in nutrients that have not been damaged through food processing.

Eating a proper diet is not as easy as getting your daily allowance of fruits and vegetables.  The way our foods are grown, and made have made it difficult to eat right.  Foods have been chemically altered for taste, shelf life, and growth.  That has left us with potential adverse health effects which are still unfolding.  You are much better off sticking with unprocessed nutrient rich foods.

Here are four keys to a healthy abdominal diet.

* Consume quality protein in large amounts.  You will burn more calories by the simple act of consuming protein.  Foods rich in protein require more work to digest.  In addition the protein builds muscle which also need energy to maintain and grow.  As this energy is used calories are being burnt.  If you have ever heard that eating 6 small meals a day is good for you its true.  Your energy level is maintained throughout the day, you don’t crave junk food, and you burn more calories through the process of digestion.

* Take in food high in fiber.  Try and take in your carbs from high fiber sources.  Foods that are rich in fiber will satisfy your hunger.  Natural fiber from unrefined grains, fruits, and vegetables are a much better choice than fiber supplements.  It’s a good idea to stay away from foods such as sugars and fruit juice.  The fiber has been removed from them to make digestion easier.  A key cause of body fat struggles is refined grains and sugars.  Two to three grams of fiber per ten grams of carbs is a good rule of thumb when comparing food choices.

* Not all fat is bad.  Don’t be afraid to eat fat! When you eat too little fat your body is deprived of many of the vitamins and minerals it needs to thrive.  Healthy skin, nails, and hair are all a result of proper fat intake.  In addition good fat is used in cell construction, cell repair, and for storing energy.  Sources of good fats come from fish, egg yolks, nuts, seeds, nut butters, avocados, olives, olive oil, organic meats, virgin coconut oil, coconuts, durians, and unrefined oils.  Your local health food store will have many of these.

*  Trans fats and high fructose corn syrup should be avoided.  If you can stay away from sweets, margarines, and basically all processed foods you will avoid these.  That may seem hard to do but once you learn to consume unprocessed foods you will not only look and feel better, but you will most likely live longer.

Following these four steps will put you in control of your body.  Together with your work in the gym, your diet can lead you to the lean body you desire.  Not only will you be more sexy, but you will be healthy and most likely live longer.

Don’t miss out on the free report Strip Off Belly Fat.  Discover unique metabolism boosting secrets and the fastest fat burning foods. Compliments of Sean Cavanaugh at Flatter Abs Fast

 by Sean Cavanaugh

 In this article I wanted to bring you one of the best means of cutting up your abs fast. Tri-sets will have your metabolism racing and your ab fat running in fear as it’s days are numbered. Forget about sit-ups and crunches. It’s time to work smarter than ever before with this top notch ab workout.

Alternating between these key exercises will give you an awesome tri-set.

* Renegade Form Dumbell Rows

* Front Squats Using Barbell

* Floor Style Mountain Climbers

Each set should consist of eight repititions. If you find yourself struggling to do eight reps then lower the amount of weight. Begin by doing 3 or 4 sets of the squats and rows while doing around 30 seconds of the mountain climbers.

Renegade Dumbbell Rows: This exercise is a great part of your workout because your midsection has to work hard to stabilize your body. Remember form is more important than weight. You should feel you abs working . Once you have the form down then you can add weight as you get stronger. Here’s how to do the exercise. Get down in the pushup position with both hands on dumbbells. Row one dumbbell upward while balancing your body with the other arm. Return the dumbbell back to the ground and alternate to the other arm.

Barbell Style Front Squats: Once again here is an exercise that inadvertently works your abs while giving you an awesome leg workout. Stand straight with a barbell laying across the front of your shoulders. Cross you arms to hold the barbell against your body. A rep consist of lowering your body to just past parallel and then returning to standing position.

Mountain Climbers Floor Style: This exercise does not have a specific amount of reps to be completed. Instead you will be doing this set for a specific amount of time. 30 seconds is a good place to start. When done quickly and in proper form your abs will get a great workout. Assume the push-up position. Move the right knee up to your chest and back again to the start. Alternate between legs.

Short rest between sets are key to increasing your metabolism. Follow the steps above and don’t let others in the gym distract you. With proper implementation of ab workouts like the one above you will achieve your ab goals in no time.

Sick of the misinformation and out dated ab exercises. Kick the crunches and leg lifts to the curb. They haven’t resulted in six pack abs yet have they? Find out the real truth about six pack abs at Top Ab Workouts