Exercise For Abs

Here’s a video of some good ab workout advice! Youtube is actually full of good workout videos, go check some more out.

Exercise For Abs

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As I’m sure most of you know, cardio workouts are an essential part of losing fat and getting abs. But with all the types of cardio machines and workouts out there, which are best?

First of all, we will discuss the different types of machines used for cardio workouts. These machines can be split up on the basis of effort, with more effort resulting in more calories burned. For example, a treadmill on an incline will burn more calories than a flat treadmill at the same speed. A treadmill in general results in more calories burned than elliptical machine or stationary bike. Lastly, I would rank a stair stepping machine as the most difficult, which means it probably burns the most calories.

You have to remember though, the amount of calories burned will be directly correlated to your heart rate and duration of your workout. I suggest getting a monitor that measures your heart rate (the ones built into elliptical machines don’t tend to be very accurate) so you know if you are in the proper range for your goals.

Now, if you are training to increase endurance, speed, and overall performance, a heart rate of 80% max heart rate is suggested. This is called high intensity cardio, and at this intensity your body tends to use blood sugar and glycogen stores for energy.. A popular form of high intensity cardio these days is HIIT (high intensity interval training) where you perform intervening bursts of sprints and more relaxes walking.

If you are training strictly for fat loss, a heart rate of about 65% maximum heart rate is suggested. At this heart rate, your body uses fat reserves as the main source of fuel. This is called low intensity cardio (although it still feels intense if your just starting out!). Note that while this type of cardio may not burn as much total calories as high intensity cardio, but more calories of fat will be burned. This, of course, is exactly what you need to do to get abs.

As always, the type of cardio you do depends on your goals. I would suggest picking a machine you are comfortable with, and working yourselves towards the 65% max heart rate to begin.

Exercise For Abs

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In my other post I mentioned that you should work out your entire body to see the results that you are looking for. A lot of people ask me, “which body parts do work out on each day? Should I do a full body workout three times a week?”

My answer to this question is as follows: If you are just starting out, I would recommend a full body workout three times a week, and do cardio three days a week. Have a day for rest. As you progress in your routine, full body workouts simply do not deliver the results that a “split” routine does. This is because a split body routine allows sufficient resting time for separate muscle groups, and also allows you to work out that specific muscle group at a higher intensity. This results in more calories burned, greater strength gains, and greater fat loss.

Therefore, after a few weeks or months of full body routines (when you feel comfortable enough to switch to a split routine) I would suggest that you switch your routine. There are many different combinations you can use, and I would suggest going with the one that you believe will fit the most with your current day schedule.

Examples of split routines include the following:

Sunday: Cardio
Monday: Chest / Shoulders / Triceps
Tuesday: Cardio
Wednesday: Back / Biceps
Thursday: Cardio

Friday: Legs / Abs
Saturday: Rest day

Sunday: Cardio
Monday: Chest / Triceps
Tuesday: Back / Biceps
Wednesday: Cardio
Thursday: Legs

Friday: Shoulders / Abs
Saturday: Rest Day

Sunday: Chest / Cardio
Monday: Back
Tuesday: Cardio
Wednesday: Legs
Thursday: Shoulders / Cardio

Friday: Arms / Abs
Saturday: Rest Day

Feel free to set up your split routine in any way you feel comfortable, just remember to allow enough rest (about a week) in between workouts for the same body part. For days with both weight sessions and cardio, do your cardio after your workout, or split them up into a morning / evening routine.

Exercise For Abs

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What most people don’t seem to know when trying to exercise for abs and achieving the six pack look is that you need to train your whole body, not just your abs.

Listen to me, simply training your abs without regards to other factors, will never result in you achieving a six pack. In fact, that’s one of the biggest myths out there. If anyone tells you the way to get a six pack is to do 100 crunches every night before you go to bed, simply pay no attention to anything fitness related they say.

In addition to the most important factor (good food / diet, which you can check out the diet section for) you need to take part in proper resistance training and cardio. This means devoting yourself to get in the gym 3 – 5 times a week for weightlifting sessions and cardio.

Weight training sections are usually split up by muscle groups. For example, you could train your chest and triceps on Monday, back and biceps on Tuesday, rest on Wednesday, shoulders on Thursday, and legs on Friday. Take the weekend off and then repeat the cycle. Of course, there are many different variations of training schedules you could use. As for cardio, a lot of people like to do their cardio immediately after their training sessions. Personally, I like to do cardio at separate times from weight training. Sometimes I schedule my cardio for different days all together, while other times I do my cardio in the morning and weight training session later on in the day.

So what kind of training sessions should you do for fat loss? (Remember, the key to getting six pack abs is to lose enough body fat while preserving as much muscle as possible, resulting in the six pack look). I like to keep my workouts intense, with about a minutes rest in between sets. This way I can get my workout done in no more than 1 hour. As for cardio, I prefer low intensity cardio. The reason for this is because low intensity cardio results in fat stores being used for energy and spares muscle tissue.

Remember to leave your ego at the door when you step in the gym, and use proper form. Hopefully now you know a little bit about how to structure your workouts for optimal results. Now it’s up to you to get in the gym and learn the different exercises, as well as to structure your workout around your schedule. Remember, the hardest part of this journey is the start. Good luck!

Exercise For Abs

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Here a list of food that will get you on the right track. Keep an eye on your daily eating regimen and try to substitute anything bad you eat with the healthier alternatives on this list.

Bodybuilder’s Grocery List
——————————————————————————–
PROTEINS

Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder
Egg Whites or Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts), ground chicken

COMPLEX CARBS

Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes
Yams
Beans (pinto, black, kidney)
Oat Bran Cereal
Rye Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Whole wheat or Spinach Pasta
Rice (white, jasmine, basmati, Arborio, wild)
Potatoes (red, baking, new)

FIBROUS CARBS

Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

FRUIT

(if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes

HEALTHY FATS

Natural Style Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds
Flaxseed Oil

DAIRY AND EGGS

Low-fat cottage cheese
Eggs
Low or Non-Fat Milk
Bottled Water

CONDIMENTS & SPICES

Diet Soda
Crystal Light
Fat Free Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Hot Peppers and Hot Sauce
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc )
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)

Thanks goes to the ABCbodybuilding.com forums for this list.

Exercise for Abs

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This post will address a very crucial aspect (the most important in my opinion) of any workout regimen: The diet.

Now when I say diet, I don’t mean any sort of “special” or hyped up diet you see on TV or magazine ads. What I mean is the actual dictionary term for diet, which is as follows:

“The usual food and drink consumed by a person on a daily basis.”

Take this to heart, as you literally are what you eat. If you are really committed to this task, you have to educate yourself about which foods are good and which foods are bad. To achieve a healthy physique and lifestyle, you have to shift your daily habits towards eating these good foods.

My advice to those just starting out is to take a look at what you eat on a daily basis, and start to improve the quality of food you eat. For example, do you drink a lot of liquids full of sugar (ie. Pop / soda, sugary juices, etc.)? Just check the label if you’re not sure. Start slowly, and cut out these drinks, replace them with water. Try to do this with all foods that may be extra fatty, or very processed. Find healthy alternatives. Now I know you might be asking, “what are the alternatives?”. Keep a look out on this blog, as I will be posting again with a detailed list of healthy foods.

Also, I would suggest getting into the habit of checking the labels on the food packages. Stay away from foods with excess sugar or saturated fats. Stick to foods with low sugar content, and lower overall fat with a higher proportion of unsaturated fats. For meats, I would suggest getting lean cuts for the higher protein and lessened fats.

I hope this post gets you thinking about what you consume on a daily basis. If you really want to get in shape you have to realize there is no quick fix. You can’t just expect to do some fad diet and magically shed fat. The key is to remember that this is a change in lifestyle. You have to shift away from your old habits towards newer, healthier ones.

Exercise for Abs

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“How do I exercise for abs?”

If you are one of those people who share the passion for a better body, then there is no doubt you have asked this questions before. And I’m sure you’ve faced frustration and even wondered if it is possible to achieve the ideal physique.

The answer is yes, it is possible.

The hallmark of the ideal physique is the six pack, or a lean stomach. The abdominals are the muscles responsible for this look. I see too many people simply performing exercises for the abs without taking into account many other important factors. If all you do is go to the gym to do crunches, forget about the lean stomach. The key to reaching the goal of your dream body is a combination of precise planning, good food, and proper exercise.

Eating the proper food for fat loss means eating good whole grain carbohydrates for energy, lean sources of protein, and good fats (Yes, there are good fats!). Also you should be doing exercises for your entire body, not just your stomach. Lastly, being able to plan your diet and workouts into your daily schedule is a must.

So you can see, there’s more to getting that six pack then crunches.

One program that I reccommend to people of all ages and experience who are truly serious about getting their dream body is the Truth about Abs program. It is an excellent exercise program with a spotless track record. All different kinds of people are using the program to finally get the results they have always wanted!

It covers everything you need to know to get on the fast track to your ideal physique. Go ahead and grab a free fat loss report here.

Best of luck to you on your journey. Exercise for abs!

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