Washboard Abs Without Ab Crunches

Washboard Abs Without Ab Crunches
by Mark Roberts

6 pack abdominal muscles can be obtained by most people. If you have a little extra tummy fat and need to lose weight then you may have 6 pack abs that show. You may even be in shape right now but with that extra belly fat you have a lot to loose by not loosing weight.

Ask yourself what could be gained by loosing weight? Health problems that excess weight can cause or aggravate are hypertension, diabetes, sleep apniah and many of these problems can be improved by loosing weight. You may also have washboard abs laying under that layer of tummy fat.

By reducing tummy fat ab muscles will appear more defined to you and others. This makes ripped abs more noticeable. By reducing fat and adding exercise and a good diet menu this could accelerate your weight loss from months to weeks.

Many people do not have what it takes to proceed successfully with a diet program because they are often too restrictive and exercising is a commitment. Always look at ways to reduce calories and reduce fat to eliminate weight gain.

Consider reducing carbohydrates, sugars and calories to reach your weight loss goal. Try eating more meals during the day but much less at each sitting. Drink plenty of water to help feel full and this should also help eliminate toxins during dieting.

The most obvious is reducing fats. Buy low fat versions of your favorite foods and even consider eating less of the low fat versions. Consider more salads and raw vegetables and fruits. If it comes in a bag processed consider again before placing it in your mouth.

You may even be familiar with BMI or Body Mass Index. This is basically a chart or index of how fat or lean you may be. It is a good guideline for your average person but my be a little skewed if your extremely athletic or new data or research proves otherwise.

Ripped ads are not a myth as some people would want you to believe it is all about discipline and dedication. Losing belly fat just makes washboard abs more noticable. With basic discipline and motivation to improve diet you could be showing off your 6 pack abs in weeks.

Discover 6 Pack Abs toned Washboard Abs

5 Muscle Building Myths

5 Muscle Building Myths
by Brad Martinson

If you have been training, here’s a short list of bodybuilding fiction.

1.12 Rep rule

The typical weight training program features twelve reps, the conventional wisdom is that this somehow the best number of reps for gaining muscle. In reality, following this rule does not provide your muscles enough tension to grow as well as they potentially could.

Heavier weights provide the maximum gains in strength and muscle mass. Longer tension means more muscle growth. This is because it promotes the strengthening of the muscle fibers (which also increases endurance).

Eight to twelve repetitions fails to create the greater tension levels that less reps with heavier weights can, or the longer tension that you’ll get with light weights and more reps. To stimulate all types of muscle growth, vary your regimen – the number of reps and that this your weights.

2. Three Set rule

While three sets is perfectly fine, it is also not a magic number for weight training. The number of sets to do should have more to do with what you hope to accomplish, and not an old rule which may or may not work for you. Just keep in mind that the more reps you do in a set, the fewer sets. The converse is also true; the total number of reps should remain equal.

3. Three to four exercises per group

There is no particularly good reason for this rule. It’s a far better thing to have more reps of one exercise than to do many different exercises per group. Stay focused; Try doing more reps, maybe thirty to fifty, broken up into sets (say 3 sets of 10, 2 of 20; you get the idea).

4. My knees, my toes

Sort of an old saw of the gym world, it is far more likely that injuries are caused by leaning forward too far. However, research by Memphis university has found that stress on the knees is increased by about a third when the knees move past the toes during squat exercises. At the same time, stress on the hips increases by ten times when the knee is kept from moving forward.

Squatters are shifting the strain to their lower backs, which is actually far worse than letting their knees pass that “no-go” line of the toes.

Focus on your upper body position and less on the knee. Keep the torso in an upright position as much as possible when doing squats and lunges. These reduces the stress generated on the hips and back. To stay upright, before squatting, squeeze the shoulder blades together and hold them in that position; and then as you squat, keep the forearms 90 degree to the floor.

5. Lift weights, draw abs

The most important muscle group is not necessarily the transverse abdominis. Depending on which exercise you are doing, the most important muscle group can be any group at all. Most of the time though, the body will instinctively call the appropriate muscle group onto the field to keep the spine well supported. Focusing on the wrong muscle group can actually cause injuries, not to mention keeping you from lifting as much as you otherwise could.

Would you like to know the truth about building muscles fast? Come to my website and download your free muscle building book now!

Remember Your Bodybuilding Basics

by Winifred Holstone

Every bodybuilder has his or her own reasons for taking up the sport. Some dream of being the next world champion, while others just want to get in shape. No matter why you get in to bodybuilding, you’ll find that it’s a fun and worthwhile sport that can pay off in serious results. Just remember to follow your bodybuilding basics.

Goal Setting

The first logical step to any undertaking is to set a goal. When you’re just starting out in bodybuilding, be sure to set a reasonable and attainable goal. Begin by finding your own answers to a few basic questions:

* Why do I want to be fit?

* Why do I want to take up bodybuilding?

* Am I improving myself to please me or to impress others?

Once you have found the answers to these questions, you’ll be in a better position to set your goals. You’re more likely to meet or exceed your goals if you are taking up the sport because it’s something that you really want to do, and not just something you’re doing to find approval from others. Bodybuilding programs can be extremely successful when the participants are involved as a means of self-improvement.

Track Your Progress

Track the details of your progress along the way. It’s a good idea to keep a bodybuilding logbook to record your progress. Note the levels you’ve accomplished, and how close you’re coming to meeting your goals. For example, you might make a journal entry that you’ve done ten reps today. Just one week from now, your logbook may show that you’re doing 15 reps.

You can review the pages in your book and get an adrenaline rush from seeing how quickly you’ve progressed. Make personal notes and comments about how your progress makes you feel. This is a simple method of record keeping that can be one of the most important of all bodybuilding basics, and makes a great deal of difference in the overall success of your program.

Be Committed

Make an honest and true commitment to yourself. Promise that you will work hard. It might be necessary to change your habits to ensure success. It can take a long time and a great deal of hard work to achieve a chiseled frame, so get ready to stick with your program. Building muscle and losing fat is an overall reshaping of your body, and this entails your ability to make wise diet and supplement choices. Your best bodybuilding regime will be an ongoing program, so don’t make a promise that you’re not prepared to keep.

Work Hard

It’s taken a long time for your body to reach it’s current relaxed and out-of-shape state, so you can expect that it will take a long time to undue that damage. Are you up for the challenge? Becoming fit through bodybuilding involves regular visits to the gym and strenuous exercise routines. You’ll be tearing muscles now and again, and you will learn that “no pain, no gain” is more than just a slogan. Don’t be afraid of the hard work, because it will pay off.

Feed Your Body Well

When your body is working extra hard, it will need good fuel. This is not the time to start a crash diet. Eat the right things, and make sure you’re getting enough. You need at least three meals a day, but you might find that smaller, more frequent meals are better. Increasing your protein intake will provide better muscle growth and development. Try to minimize the amounts of salt, sugars, fat and alcohol in your diet. Be sure to drink plenty of water to optimize your muscle volume.

Sleep is also essential for a healthy body, particularly when you are working so strenuously. Bodybuilding regimes push your muscles to the limit, and without proper rest between sessions all of that hard work will be in vain. Get the sleep that you — and your body — need.

Exercise has very little to do with the most important bodybuilding basics. Your real success will come from setting realistic goals and working hard to achieve them. If a sculpted body will make you happy, go ahead and get started. If you strive for success, you’ll surely attain it.

Author Winifred Holstone is an essayist for several popular Internet sites, on individual sports and bodybuilding basics issues.