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Here Are The 5 WORST Things you Can Do If You Want To Build Muscle & Get A World Class Six Pack Abs Body.
1. Almost all bodybuilding supplements DON’T WORK and are a complete joke and only make a 5% difference ASSUMING your diet and training plan are in order. In just a second, I’ll give you a nutritional advantage and tell you exactly what does work.
2. Traditional bodybuilding programs would lead you to believe that shocking your muscles with different angles, feeling the burn, and splitting up your body parts is effective but they are dead wrong. Below, I’ll tell you how not to waste your time and energy and gain maximum muscle.
3. Imitating the instruction of champion bodybuilders is a costly mistake because their advice has no practical relevance for average people like you and me. They will not tell you that drugs and genetics are responsible for curing their problem of being a hardgainer. They claim it’s supplements and “better training.” Give me a break.
4. Every bodybuilding magazine is owned and operated by a supplement company, which is why these mags look like massive supplement catalogs. If you’ve reading up on what supplements works, don’t bother because you’re getting biased opinions.
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Vince DelMonte – Muscle Building and Six Pack Abs Expert
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In other words, what is the best exercises for that?
Good old fashion crunches. I’ve been a runner for six years and had a six pack for those entire six years to help my running. Here is my ab workout…
* First start off at a number of situps you can do, but do them with some alternations: regular situp, off to the left, to the right, and through you legs past your knees. Try starting off at 45, and every week you just add 5 more.
* After the situps,get down in what we call the corehold postition. You are going to support yourself in a horizontal position for about 30 seconds, this is not easy but if you keep at it they will get easier. Place your hands flat on the ground about shoulder width apart.
* Next we do bicycles, lay down on your back and cup your hands behind your ears. Extend one leg out and the other in, you are going to act as if you are pedaling a bicycle while crunching up with the opposite elbow to the oppposite knee. This will be at a cadence of 1 2 3 1, 1 2 3 2, 1 2 3 3, and so on up to about ten. These you will increase by one every week.
* Next we will do Russian Twists, balance yourself on your tailbone with your legs bent and crossed but a few inches above the ground. Place both your hands on your elbows infront of you and using the same cadence for the Bicycles take your elbow to the ground for the same amount as the bicycles. These will also increase by one evey week.
*Next we will do Side Planks, elevate your body off the ground with only one arm. Maintian this position for about 15 seconds and then switch arms without touching the ground. After another fifteen seconds passes for the other arm let yourself down to the ground.
* This is the last part of the ab routine. This is the Long Core Hold. If you start off at 30 seconds then try a minute of holing in the core hold position. Make sure you keep your back straight and in a nice line. Add on five seconds a week but don’t go much more than 4 minutes if you arn’t conditioned to do so.
* If you got a real good sweat going after this you know you did it right. This routine should take only 15 minutes and can be done anywhere. Try and find a soft surface to do this routine on if you can.
Im 13 and I play soccer. I have alot of ab strength but i cant achieve that washboard stomach abs look. whats a fast way to do it?
Jeff’s answers are great!!!! I would add to them a couple of articles you should check out where you can get a lot of good info that will really help you.
Top Secrets For Weight Loss and 6-Pack Abs
http://tinyurl.com/Secrets4FatLoss
Ultimate Hard Body Exercise
http://tinyurl.com/FrontSquat
Workout, Nutrition and Lifestyle Secrets
http://tinyurl.com/LifestyleSecrets
That should get you going great. There are links on the articles that give you even more great info. Good Luck
I drink around 3 cans of pop every day, and I love to eat junk food. But I’m not overweight
Sorry, but "Ain’t gonna happen". #1: There’s some genetics in getting a 6-pack. #2: time, exercise, and a healthy diet are required
Basicly I’m looking for ideas to get flat abs , sexy legs & arms by the summer , any tips ? I’m not overfat , but I do have some fat over those trouble areas . I would love something that’s easy to stick to & will give me good lasting results before summer , so I can look great in a bikini .
well, the good thing about those areas is that target excercices (meaning the ones you see in all those articles) arent going to do THAT much. What will make a significant difference in those areas, excpecially because you are saying you are not overweight, but are carrying some weight in these specific areas is this: cardio. If you have access to a gym, try the different cardio machines, most people find the eliptical much easier then a treadmill (yet just as effective). They usually have classes, which, while indimidating at first, can be very un if you take it all with a grain of salt. If you DONT have access or cant get access to a gym, then running is your best option. Its free.
A gym is a good place for weight machines for arms and legs (I find free weights intimidating myself) you will NOT get bulky, but you will not see much results untill you lose some overlying fat from the cardio results. Same with cruntches. Do as many as you want. Thats fabulous, but you arent going to see results untill you burn away the fat.
I am already underweight according to my BMI test. I am a swimmer, and I swim about 10 – 12 hours a week. I am slim, and I have abs, but not flat abs. How many crunches / sit-ups or other abdominal work-outs should I do a day or for how long? I would like results in one to two months, please.
if your underweight, why would yu want to get flat abs?
that came out wrong.
type different styles of crunches.
I just read SEVENTEEN magazine & i just got 3 different kinds that help me
Theres the 90 degree one where you lift your legs up to a 90 degree angle,
The frog, where you spread yer legs in a ‘butterfly’ position and do crunches like that & then lay your legs out with a slight bend .
The straight legs out with the slight knee bend with help upper abs.
The Frog Legs will do the middle abs
& The 90 degree willl help with lower abs
Do 20 each continuously and then you can increase how many you do.
I’m basically looking for a workout routine that generates ripped abs most effectively, not necessarily quickly and vice versa. I’m also looking for a routine that does both, quick and effective ab routine.
On an additional note, I wouldn’t mind if someone listed some foods to eat.
now the best way to get ripped abs is to do multiple ab routines not just one here are 2 that i do:
A1. Hanging leg raises
3 sets, 15-20 reps
Superset to:
A2. Hanging knee ups (bent-knee leg raises)
3 sets, 15-20 reps
(no rest between supersetted exercises A1 & A2, 60 sec. between supersets)
B1. Weighted swiss ball crunches (or weighted cable crunches)
3 sets, 15-20 reps
Superset to:
B2. Incline bench reverse crunches
3 sets, 15-20 reps
(no rest between supersetted exercises B1 & B2, 60 sec. between supersets)
for eating i would check out this article that show you 6 Nutrition Secrets For Great Abs here it is:
http://www.reviewerkings.com/ab-solution-6-nutrition-secrets-for-great-abs.html
check it out really good information at this site
I would like to try it but I want to make sure that it is reliable. Has anyone had sucess with this program?
I have used it and had success with it. Here are some of the exercises from it. It taught me that its not just about situps and crunches and doing a thousand of each.
Some examples are:
1a. Renegade Dumbbell Rows
1b. Front Squats with Barbell
1c. Mountain Climbers on Floor
A good rep scheme to use with this could be 3-4 sets of 8 reps for each exercise, or more sets for less reps, such as 5 sets of 5 reps of each exercise. Mountain climbers can be done for a time interval (such as 30 seconds) instead of "reps".
Renegade dumbbell rows are done starting in a pushup position with the hands on 2 dumbbells. You then row one dumbbell up while stabilizing your body with the other arm. Bring the dumbbell back to the ground and alternate the rowing arm while stabilizing with the opposite arm. This stabilizing effect during the rows creates incredible work for your entire midsection core area. Trust me… you’ll feel it in the abs!
Front squats are done similar to back squats, however with the barbell in front of your body on the front of your shoulders instead of resting on the upper back as in back squats. You stabilize the barbell on your shoulders by crossing your arms and pushing your fists into the bar against your shoulders while keeping your elbows out in front of the body. This takes a little practice at first, so you will want to seek a professional trainer at your gym to help you with the form. Front squats require extreme stabilization strength from the abs due to the barbell weight being shifted to the front of the body instead of the back. Even though this is mostly a leg exercise, you’ll feel this one in the abs big time!
Mountain climbers are done by starting in a pushup position and then shuffling your feet in and out so that your knees are moving in under your chest and then back out to starting position. It sort of resembles climbing a mountain but flat on the floor. If you want an advanced version, you can also shuffle your hands 8-10 inches forward and backward in addition to the leg movements. This really makes it a full body exercise and MUCH more difficult than standard mountain climbers.
After finishing each exercise, rest about 30 seconds before starting the next exercise. Rest about 1-2 minutes after completing each "tri-set" before repeating.
This will give you one of the best ab workouts you’ve ever had without even doing any direct ab exercises. You’ll see what I mean after you try it!
Once you get away from the myth that a 1000 crunches and 500 situps a day is all you need to do for great abs, then amazing results can be seen.
Different people take different times but you can guarantee you re not wasting any energy when you follow this guide.
Some secrets and tips can be found on this website and it also includes an amazing step by step guide. Lots of diet tips as well and find out why most of the gadgets like vibrating belts have no effect at all.
It helped me..have a look at
http://www.projext.co.uk
Hope it helps
no.it isn’t enough to see significant gains
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Yesterday I did a major amount of back and abs workouts and I’m am really feeling them today. Still planning to go to the gym today and was wondering since they hurt should I skip the part of my workout or work through the pain?
Thanks for any answers.
Yes….let them rest. DONT hurt those muscles.