Posted by Nigel James on September 20th, 2010 and filed under ripped abs|Comments Off
The commercial world is very well aware of the impact ripped abs have on the opposite sex. That is why we have models who look like they just jumped off the front cover of some fitness magazine hawking everything on television. We are so viscerally taken by the sculpted human form that toned models do not focus on selling exercise equipment and fitness programs, an approach that would make sound marketing sense.
Marketing professionals have been using well toned models to sell every manner of product nearly since the inception of television. Anyone in advertising knows half the battle is to get the consumers attention, and there may be no better way than to show some midriff skin on an attractive model. In general, we like to look at people who are visually physically fit.
Thus it is known rather extensively that we, as visual creatures, enjoy the look of fit and firm people at a primal level. That is probably because we find them physically attractive, or we wish we had that attractiveness. The holy grail of the pharmaceutical industry is to find the magic that provides a good body in a bottle or pill.
The sad reality is there are no shortcuts to good health or a toned body. It requires work, dedication and time, to the frustration of us all. It is not that we are all lazy, finding the time to do what we know is right for us is not easy with our busy schedules. Following a proven program is probably our best bet, as we can more easily commit to something that is laid out as a process.
Until that magical combination of herbs is discovered, we have to face the absolute truth that we heard all our lives, fitness comes from a dedicated effort to follow a proven program of steady healthy exercise. The muscular model on television did not get that way using the latest ball, hoop or jump rope, except when they are used as part of a proven technique for specific exercises. There simply is no short cut to getting fit, it takes work.
Once we have a certain grasp that we are going to have to approach fitness as a path, a journey from the way we look now to the goal we have for ourselves, we can see the starting line. Instead of launching the next in a long series of extreme diets, we need to find and follow proven nutritional advice which can be obtained from nearly every medical facility or even online.
If our goal is to look like the healthy sinuous models we see in our magazines, on television and on the big screen, then it would be to our advantage to recognize the work they put in to get in shape. Once we realize that no one looks like a muscular vital being without working hard to do so, we are already on our way. Ripped abs are only months away from making the appearance on our own body, as long as we remain dedicated and willing to work.
Click here budurl.com ToLose Fat and Gain Muscle With Darin Any Where In The World by using his On-line Program. Foods That You Eat: You must eat small amounts of protein every 3-4 hours. Or else you will go catabolic if you are training intensely with weights (which I am sure most of you are). For this reason it is important for your to make sure that you eat a small dinner with protein and non-starchy carbs @ 6:00 pm’ ish and then eat a small protein snack before bed. Preferably a whole food source that is absorbed nice and slow. That way you will get a steady release of amino acids in your blood stream for up to 2-3 three hours after you go to sleep. Following this tip will allow you to wake up the next morning in a anabolic (muscle building) state. Exercise That You Get Try this standing Side Crunch / Arnold Press exercise as either a muscle builder or ad a plyo-metric jump to turn it into a Fat Burning Finisher Exercise. Click here budurl.com To Lose Fat and Gain Muscle With Darin Any Where In The World by using his On-line Program. You Do Have The Power To Change!! Build A Better Body, Build A Better Life!!
Posted by admin on August 2nd, 2010 and filed under ripped abs|Comments Off
How do I Get really Ripped Abs like the guys on the covers of magazines such as men’s health and other Health and Fitness magazines? Well the two factors for determining whether or not you will get Ripped abs are straight-forward , yet never acknowledged. The firstly one being Body Fat.
You must have really -and I mean REALLY- little body fat percentage to get totally ripped abs. Truthfully it should be hovering around 3-5% with the use of skin fold calipers test. If you have ever seen someone with a 3-5% body fat it actually looks like they have no body fat and just carrying pure muscle. At this degree of body fat almost every outer muscle of the body is clearly defined including the abdomen region.
The complete Upper, Middle, Lower and Oblique abs should be clearly visible. A word of caution though is that this level of body fat isn’t recommended to maintain year round and in truth can be quite dangerous if you are holding you body at the lower end of the 3-5% range. This is simply because body fat is vital for the operation of the internal organs. What you may find appealling is that cover models and body builders never keep this low body fat year round.
They may maintain a low body by conventional body fat standards but what they do is that they peak for photo shoots and bodybuilding shows as this minute degree of body fat would be unbeneficial and unsafe for them year round.The second criteria for attaining totally ripped abs is abdominal deveopment. Unfortunately if you don’t have abs muscles no matter how maegre your body fat you won’t achieve ripped abs.
It is for this reason that you should incorporate Best Ab Exercises into your workout routine 2-3 times per week. On top of this, try and integrate great ab exercises that will hit both the lower abs, middle abs, uppers abs and the side oblique’s to develop all the abdominal region. A great way to ensure that you are achieving this is to pick 4 individual exercises such as hanging leg raises, abdominal ball crunches, bicycle crunches and side abs ball crunches and complete them 2-3 times per week. Also include cardiovascular exercise to reduce body fat to your desired level.
All the Best,
Kieran from Body2Shape
Body2Shape provide Free, Impartial, tired and tested Body Image Advice.
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Posted by admin on July 25th, 2010 and filed under ripped abs|Comments Off
Every four years, I look forward to the summer Olympics. I thoroughly enjoy watching and following the big events. While rooting on my favorite athletes, I cant help but notice the incredible abdominal development of the gymnasts.
Sure, these gymnasts have great genetics, but I can assure you that they were not born with chiseled six pack abs. A lot of hard work went into developing those sculpted physiques.
Olympic gymnasts have some of the most amazing bodies in the world, so why is that no one seems to seek out their training methods when trying to get ripped abs?
All you have to do is start your workout with three back flips everyday–okay, just making sure you’re paying attention. Although we don’t need to do everything a gymnast would do in their daily routine we should examine some of the workout regimine to see what we could bring into our own routines.
Throughout my years of training and research I have spent a great deal of time at Olympic training centers and have come to realize that they don’t perform typical ab workouts; I did notice that they perform two specific ab exercises on a regular basis which are listed below:
1. The Hanging Leg Raise- Grab a chin bar with an overhand grip. While initiating movement with your abs, bring your legs up until your shins are just about touching the bar. In a smooth, controlled motion return until waist, hips and legs are completely extended. Repeat exercise.
2. The V-Sit Up- Lie down with hands over head and legs extended. At the same time raise legs and torso and reach your hands towards your feet. Return to starting position fully extended on floor.
Olympic gymnasts not only use these direct ab workouts, they also do an immense amount of indirect ab workouts from full body movements which will work the abdominals in the way they are intended to work.
The basic lesson here is that we must work our whole body in order to work our abs to stabilize our torso. I have listed three full body movements below which you can do right away as they don’t require any fancy seat or back/chest support.
1. Lose the bench press for suspended push ups. Your abs are basically asleep when you lie on your back on a bench but if you switch this up with suspended push ups, the opposite occurs. Suspended push ups work your chest, triceps, shoulders and most importantly the abs.
2. Forget the pulldown for chin ups. Much like when you lie on a bench, when you sit on a pulldown seat your abs don’t work at all. However, when doing a chin up your abs are really fired up!
3. Ditch the leg press for tuck jumps. Just like the bench press, the leg press puts your abs to sleep because of the bench support. But the leg press even has a second strike against it. Since the sled is on guiding rods that only allow it to move linearly, no stabilization or support is needed from your abs. Tuck jumps, on the other hand, provide a great leg workout AND a great ab workout in one single exercise.
These movements are so powerful because they kill two birds with one stone in the sense that you are working your whole body while getting a serious ab workout. If you follow the workouts I have listed above, you’ll get ripped abs in no time!
John Alvino is a world renowned Strength & Conditioning specialist, author of How To Get Ripped Abs and a member of the Training and Nutritional Advisory Board for Men?s Fitness magazine.For over 16 years John has been hailed as one of the most successful and innovative professional fitness experts in the world. Click here to learn more about his unique and highly effective fat loss methods and get your own copy of his free fat loss program
Posted by admin on July 23rd, 2010 and filed under ripped abs|Comments Off
Do you spend hours doing crunches or sit ups and yet, you are not getting ripped or six pack abs? Chances are you’ve been doing it all wrong!
It’s a common mistake in most people who want visible abs to do abdominal exercise only. Sure, you develop abdominal muscle but it’s only hidden under a layer of fat. In fact, you may find your ab getting bigger as a result of the increased muscle mass.
If you want visible abs, your focus should be on reducing excess body fat.
Low body fat = ripped abs
You achieve low body fat by burning more calories than you consume.
Here are 4 tips for losing belly fat effectively and permanently.
1. Interval training
Research has shown that interval training is more superior to slow, steady cardio for fat loss. Your metabolism remains elevated post workout, thus resulting in the after burn effect. Effectively, you continue to burn calories even after an interval workout but not after a long, steady cardio workout.
Also, if you don’t have long hours to spare in the gym, interval workouts enable you to achieve the most fat loss in the least amount of time. Some examples of interval workouts are wind sprints, hill sprints, swimming sprints and speed rope jumping. You can also do intervals on a treadmill, stationary bicycle, stairclimber, rower and elliptical machines.
2. Nutrition
Proper nutrition is the key to fat loss. No matter how much or hard you train, you’ll never get visible abs if you live on crisps, sodas, fast food, cookies and other crap. Don’t fall for any of the low carb, low fat, high protein and other fad diets. Instead, eat a healthy and well balanced diet that includes various food groups – carbohydrates, protein, fats, vitamins and minerals.
Eat 5-6 small meals a day to keep your energy levels stable. Choose wholesome, natural foods, preferably organic, and avoid processed foods. Avoid refined and simple carbs that contain white flour and white sugar. Your main sources of carbohydrates are fruits, vegetables and whole grains.
Include a source of high quality, lean protein with every meal. There are several benefits to consuming lean protein. Your body burns more calories from digesting protein than carbs or fats. Protein keeps hunger at bay and gives you a feeling of satiety. It is also necessary for building lean muscle that controls your metabolism and burns calories.
Drink plenty of water to stay hydrated and to speed up fat loss.
Consume healthy fats from avocado, flax seed (or flax oil), nuts, seeds, fish (or fish oil), etc. Essential fatty acids help to regulate appetite and burn fat.
3. Resistance training
Resistance training not only sculpts your body but is important for building muscles. Like interval training, it raises your post workout metabolism so your body continues to burn calories even when you are doing nothing.
Aim for low rep resistance training, i.e. 8 reps per exercise, as it has been shown to boost metabolism after the workout.
If your goal is to burn fat, don’t isolate your body parts by training certain muscle groups using single-joint movements. Isolation exercises such as leg extension, bicep curl and tricep kickback burn little body fat. Shift your focus from single-joint to multi-joint muscle movements such as squats, lunges, split squats, pushups, chinups, rows, step ups and deadlifts. These are full body movements that work many muscles at one time, burn more calories during each workout and increase your metabolism post workout.
4. Reduce stress
Stress has been associated with belly fat. In stressful situations, your body releases a stress hormone called cortisol. Excess cortisol production leads to build up of belly fat. A fat belly is more than ugly looking. Accumulated fat in the abdomen increases your risk of developing high blood pressure, diabetes, heart disease and stroke.
Be aware of your stress level and learn to manage it through yoga, meditation, qi gong, tai chi and other stress reduction techniques. The truth is there’s no quick fix for losing belly fat. Forget about ab gadgets, diets or magic pills that promise to give you lean abs. They are nothing but scams.
The good news is that you can attain a set of lean or six pack abs through a healthy diet plan and effective training program that promote fat loss.
If you’re interested in taking your fat loss efforts to an entirely new level, grab a free fat loss ebook which details 27 unique methods for boosting your metabolism and losing belly fat
Posted by admin on July 13th, 2010 and filed under ripped abs|Comments Off
How to get ripped abs or a flat stomach with tones abs is a question I here and get asked allot, in my last article I listed a full workout with quite a few different ways of doing the workout.
In this article I am going to be explaining how to perform the exercises with perfect form and maximum effect for the lower abs.
Let’s get started with the lower abs.
1. Reverse Flat Bench Crunch
Start the exercise flat on a weight bench with your legs extended out in front of you; toes touching the floor.
Place your hands behind your head; grasp the edge of the bench for support, then lean back until your torso is on a 45 degree angle.
Curl your knees towards your chest. Pause, and then extend your legs until they are straight out in front of you once more. Repeat.
2. Lower abs Hanging Leg Raises.
Start the exercise by hanging from a chin-up bar with your hands shoulder width apart. Your legs will be right below you.
Bend your knees slightly and have your feet pointing to the floor.
To perform the exercise bend at the waist, raise your legs up until they are parallel to the floor. Pause a second then lower your legs and start again.
Try not to swing your legs, take your time and perform the abs exercise slowly with good form.
3. Lower abs Dumbbell V-up
Start this lower abs exercise flat on the floor with your legs straight.
Grab a dumbbell or a medicine ball with both hands and hold onto it at arm’s length behind your head.
To perform the abs exercise raise your torso and legs straight up into the air until your body forms the shape of a V. Lower your legs back down again and start the exercise again.
While performing the exercise make sure to squeeze your abs at the top of the movement and stretch the abs as much as possible during and in-between the exercise.
4. Lower abs with weight or physioball.
Start the exercise flat on the floor with your arms by your side, hold a weight or the ball between your feet, lift your feet so your legs pointing straight up into the air lifting your bum up about 3 inches of the floor, squeeze your abs as much as possible lower your legs and start again.
To increase the intensity of the exercise you can put your arms to tour sides instead of holding a weight or medicine ball, as you get stronger put your arm further away from your body as if you were make the letter T with your body.
Or lay on a bench with your bum on the edge of it and your legs and feet hanging over the end, this will give your abs a good stretch and a better range of motion.
5. Lower abs scissor kick
Start this abs exercises in a supine position put your hands palms down under your glutes. Your legs should be extended.
Raise your legs approximately 2-3 inches of the floor.
Perform the exercise by moving your legs up and down for 30 seconds, then repeat again for another 30 seconds.
Follow these lower abs exercises include them into your workout and see what happens to the lower part of your abdominal section, but don’t forget to lose weight or you are not going to see any of those abs no matter how hard you work on them.
I if you like this article on How to get ripped abs then visit http://build-muscle-lose-weight.com/ for more on How to get ripped abs for the rest of the abdominal muscle groups.
Posted by admin on July 11th, 2010 and filed under ripped abs|Comments Off
Are you thinking you’ve wasted too much time and money from doing a lot of things that you thought would help you to get abs? I understand if you feel hopeless and upset right now. But don’t worry because I’ll tell you more tips on how to get ripped abs fast in a more effective and a healthier way. You don’t need to waste a lot of money on these tips. All you need is some determination and some will to do all of these:
You might heard this before but you may not believe it. Well, you must now because cardiovascular really helps you a lot in losing weight and making it much easier for you to have abs. Cardiovascular exercises such as swimming, running and biking will help your heart become healthy and will definitely boost your metabolism. Hence, these things will help you lose weight big time.
Tip # 2: Eat Healthy, Be Healthy
If you want to know how to get ripped abs fast, then you must make yourself a note that you need to be healthy and you must eat healthy foods. Healthy foods that are rich in antioxidants and fiber are good for you and they are the ones that you need at the moment. You will surely have a flatter tummy and you will feel more fresh from within because of the nutrients that it brings.
Tip # 3: Drink Water, Pleanty of Water
If you’re fond of drinking sodas and alcoholic beverages, then it’s time for you to stop it and switch to a healthier way of drinking for yourself. Instead of drinking sodas or alcohol, try to drink water instead. If you will be able to drink plenty of water most of the time, you will surely have abs in just a few weeks.
Being able to know how to get ripped abs fast is really important if you want to look much better and much better about yourself. Just keep in mind that you would be able to do all of these tips easily. You can do it buddy! Just keep the positivity alive and you will surely have the body that you deserve in no time.
Posted by admin on July 5th, 2010 and filed under ripped abs|Comments Off
It seems everybody wants to get ripped abs, but not everybody is sure on how to do it. Get the facts on doing it the right way! There is a lot of information out there how to do it, and some of it is confusing.
Do you do 500 crunches one day and 500 sit ups the next?
Theres a right way and a wrong way.
Here is one right way to get ripped abs.
This is called the Reverse Crunch. It goes something like this. Get on your back on the floor. Make sure you are comfortablt – use a mat, or soft carpet or something like this. Now bring your hips and knees up, to about 90 degrees off the floor. By using your abs only, tuck your knees into your chest. As you do this, lift up your butt off the floor, but keep your knees at the same constant angle. Go back to your original position. Now do about 3 sets of 20, with a short break between sets to let your muscles recover.
What about diet? Should you have one of those protein shakes?
Well, one of the problems with those shakes is the high sugar content. If you wanted to get ripped abs, do you think you should be drinking sugary shakes? You’re right; you shouldn’t be. This may seem shocking, but the best diet to eat is healthy food. You know, like your mom used to make at dinner time. Some lean chicken, at least two sides of fresh vegetables and a couple of glasses of water or low fat milk. Thats it. Thats what your body needs.
Had enough of exercises that dont work? Tired of always being tempted by the next great thing? Forget all of that and find out now what really works. Go here now to find out how to get ripped!
For more tips and secrets on how to get ripped abs go here:Get ripped abs!