The 12 Power Foods – The Abs Diet 7 Day Meal Plan
Ladies take heed. This diet is primarily catered for the male species, but there is nothing and no one against you trying it out. It was created by David Zinzenko, an editor for Men’s Health magazine.
7 Days, 12 Foods
The diet involves a seven-day meal plan which includes twelve members of the power foods group, thus the name. There is no harm in cheating as in fact, a “cheat” meal is allowed once a week wherein the dieter is allowed to eat anything he, or she, wants. The 12 power foods are: nuts that are usually eaten with the skins intact, legumes, green leafy vegetables, fat-free or low-fat dairy products, unsweetened and unflavored oatmeal, eggs, lean meats, organic and sugar-free peanut butter, olive oil, whole grains and by-products, extra-protein powder and whey.
Old School Philosophy
Together with the recommendation for food intake, circuit workout is a must in order to keep up with the program. Actually the program goes back to the time-tested dieting principles such as eating as often as five to six times a day, increasing muscle mass which in turn helps burn fat faster, and eating lean proteins and whole unrefined carbohydrates. Calorie intake is not restricted since zero- or low-calorie diets are not the only way to shed those fats. Take note that fat is specifically used and not the word weight, as the truth is, muscles weigh more than fat.
The bottom line of the program is that fat is the culprit that separates man from having sexy abs as the stomach is where fat is mainly stored. Which is not entirely true for females who have several body parts that fats love to niche on, but as mentioned this was intended for the men. Going, back to the point, once body fat is lowered to the most minimum level, then having great abs and an equally beautiful overall physique to accompany it comes easy.
Hot New Abs Product Teaches How to Get A Flat Stomach Without Doing A Single Crunch
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How to Build Abs – Diet For Men and Women to Get Flat Stomach
Foods for a Flatter Belly
So you want to get a flatter belly, what do you do? There are so many ways available that centers on how to build abs. But one thing is for sure: you can’t get abs unless you lose weight. Men can have really muscular arms even while sporting a beer belly. But it’s impossible or you to have abs when you’re overweight. So the most logical thing to do if you’re on the heavier side is to put the abdominal exercises on hold while you modify your diet.
Water
I cannot emphasize enough the importance of water in one’s diet. Drinking at least 8 glasses of water in a day can help you curb your hunger pangs which you will most probably be having once you start with your diet. Water is also perfect for cleansing your insides and getting your nutrients to your different body parts.
Calcium
New studies have shown that calcium helps increase the rate of fat metabolism. It also inhibits your body from producing and storing fat. You can integrate calcium into your diet by make low calorie smoothies made out of low fat milk and assortment of fruits. Don’t go crazy on the sugar. It’ll only defeat the purpose which is how to build abs. You can also opt for low calorie natural yogurt if smoothies aren’t really your thing.
Protein
When you’re on the process of losing weight, your muscles are quite vulnerable. There is a huge possibility that you may be losing weight because you’re burning your muscles instead of fats. This often happens when you starve yourself or eat little to nothing to lose weight. The reason behind this is that it’s easier for your body to burn lean muscle than fat. Burning muscle will be counterproductive to our goal which is how to build abs. The solution: avoid starving yourself by filling your plate with lean meat and other proteins as well as fiber. Feed and develop your muscles by capitalizing on a protein-rich diet.
Keep an eye on your food portions. It’s very easy for us to eat way too much of a good thing which is bad because then the calories still add up.
Hot New Abs Product Teaches How to Get A Flat Stomach Without Doing A Single Crunch
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Abs workout (Part 1)
November 30, 2010 by admin
Filed under Abs Videos
Lisa likes to mix up her abs training tending to stray from traditional crunches so that her abs develop in line with other body parts. Lisa begins this workout using an ab wheel superset with cable crunches.
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Ab King Pro To Have Amazing Abs Posted By: Bill Smith..
November 17, 2010 by admin
Filed under Abs Workout
Ab machines are not new. They have been in the market since decades. While some are simple, others need some time to use in order to achieve the hard abdominal muscles. The fact is that you can carry out with ab workout without using any device with same results but it is good to use devices like AB King Pro in order to enjoy fast and hassle free way of exercising.The AB King Pro is made from a workout bench having an arched bar handle attached together with a foot rest. The user lies on the bench, holds the bar handle and can like to do crunches on this bench. The upper 1/2 the AB King Pro’s bench moves along with the user while she or he performs the crunch and therefore the neck is ultimately supported during the exercise. As neck is one of those body parts that goes under pressure while doing the crunches, this serves to be an extra benefit for the exercisers.The AB King Pro enables the user to carry out crunches with ease while the back and neck are properly supported.fitness training sport home
Tags: Human Interest, ab workout, Body Parts, Ab Machines, workout bench, fitness training, Abdominal MusclesRelated Reading:
Exercises To Lose Stomach Fat – Say Bye To Belly Fat Posted By: Dr Andrew Napier
Stomach fat is very stubborn and hard to get rid of. Many people dream about a flat stomach or a six-pack abs but they don’t reach their goal regardless of the measures they take. A common misconception is that crunches are the best exercises to lose stomach fat. They might have a little effect on abdominal fat, but they are by far less efficient than other exercise types. The first and most important thing that you have to understand is that it is not possible to only lose fat from a body part. You cannot say that you just want to eliminate fat from your stomach, without changing anything in other body parts. Your body works as a whole and you can’t split it into pieces when it comes to losing fat because this is unrealistic. Only reducing your total body fat you can lose stomach fat or any other body part fat.
This is the main reason why, together with exercises, diet is also important.lose stomach fat exercises to lose stomach fat
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Back Exercises For Beginning Bodybuilders Posted By: Alex Smith
October 19, 2010 by admin
Filed under Abs Workout
From a bodybuilder’s perspective one of the most important body areas is the back. Not only can it be visually impressive but a strong back is essential for intensive training and day to day living. In bodybuilding you are aiming for three things with regard to developing the back muscles:
- Thickness of the upper back (traps).
- Wide lats.
- Highly defined lower back (spinal erectors and lower lats).
As a beginner there are five essential exercises for developing these muscles quickly:
1. Dumbbell shrugs – 3 sets of 10-15 reps. This exercise will develop the traps.
2. Seated V-bar cable rows – 3 sets of 10-15 reps. This exercise will develop the mid upper back.
3. Bent over barbell rows – 3 sets of 10-15 reps. This exercise will add thickness to the upper back.
4. Pullups – Aim for 25 reps. This exercise will strengthen the entire back.
5. Pulldowns – 3 sets of 10-15 reps. This exercise will define the lats.
As with all exercises you need to take care in scheduling specific body parts.back exercises beginners bodybuilding
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Abdominal Exercises For Beginning Bodybuilders. Posted By: Alex Smith
October 18, 2010 by admin
Filed under Abs Workout
The abdomen contains the muscles that most beginners struggle with because they take a long time to develop and need a low level of body fat to be seen. The abdominal muscle group consists of three main muscles:
1. Rectus abdominis – commonly known as the abs, this is a large flat muscle wall that runs from the lower chest to the pubic bone.
2. Obliquus abdominis – commonly known as the obliques, this muscle runs diagonally along the side of the mid-section from the lower ribcage to the pubic area. The internal obliques lie underneath the external obliques.
3. Transversus abdominis – this is a thin strip of muscle that runs horizontally across the abdomen.
You can target these muscles effectively by performing the following exercises:
1. Crunches – 3 sets of 15-20 reps. This exercise will work the upper abs.
2. Pelvic tilts – 3 sets of 15-20 reps.This exercise will target the lower portion of the abdomen below the navel.
3. Side bends – 3 sets of 15-20 reps. This exercise will work the obliques.
As with all exercises you need to take care in scheduling specific body parts.abdominal exercises beginners bodybuilding
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Arm Exercises For Beginning Bodybuilders Posted By: Alex Smith
October 18, 2010 by admin
Filed under Abs Workout
Most people new to bodybuilding pay a lot of attention to building big arms, sometimes to the point of overtraining. Don’t forget, the arm muscles are brought into play during most exercises aimed at other body parts so care must be taken not to overdo things.
Having said that, the arms are complex body parts in their own right and deserve a properly focused exercise program. In basic terms the arm consists of three main muscle groups:
1. Biceps brachii – two muscles at the front upper arm that run from the elbow to the shoulders.
2. Triceps brachii – three muscles at the rear upper arm that run from the elbow to the shoulder.
3. Forearm – several smaller muscles that run from the elbow to the wrist.
There are seven classic exercises that will allow beginners to get off to a good muscle building start without overstraining their bodies. For all of the exercises that follow, use a weight that is light enough to allow between 10-15 reps.
Three biceps building exercises are recommended for beginners:
1. Standing barbell curl – 3 sets of 10-15 reps.
2. Alternative standing dumbbell curls – 3 sets of 10-15 reps.
3.arm exercises beginners bodybuilding
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Bodybuilder Vs Powerlifter – 2 Diets – Totally Different Results! Posted By: Dane Fletcher
September 29, 2010 by admin
Filed under Abs Workout
It does hit a little closer to home than some would like to admit. While they train side-by-side using the same exercises, bodybuilders and power lifters are quite different. Likewise, at the dinner table, there are many differences as well.
Bodybuilders and power lifters have two very different goals. The goal of a bodybuilder is to put on a great deal of quality muscle while keeping a low level of body fat, and gaining/maintaining good symmetry between body parts. The goal of a power lifter, on the other hand is to lift the most weight, while weighing the least weight. Different goals require different methodologies.
It goes without saying that their training is different. Power lifters employ low-rep training on a few basic movements, and focus more on using form, tendons, and leverage to move weight. Bodybuilders, on the other hand, train so that their muscles can FEEL the weight. The weight does not matter – the mind/muscle connection which forces the most blood into an area – does matter.
Likewise, when it comes to nutrition, bodybuilders and power lifters are on two different pages.bodybuilding build muscle bodybuilding tips weight training training muscle growth workout
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Womens Exercise Routines Posted By: Andrew Tucker.
September 5, 2010 by admin
Filed under Abs Workout
Women have very specific weight loss and toning concerns. Women struggle with their abs, thighs, and butt. Traditionally, women are on the lookout for effective exercise routines that target these areas. No woman likes feeling her thighs rub together or seeing saddlebags in her pants. Women who have caught sight of their muffin tops in a dressing room mirror or photo are disgusted.Many women feel insecure about “love handles,” “saddlebags,” and that uncomfortable feeling of their thighs rubbing together when they walk or run. A good exercise program can help you transform those problem areas into sexy, lean, toned body parts, but you must include a cardiovascular workout as well. Without cardio, all of your well-intended work will go unnoticed.Cardio is very important, you should aim at getting at least 3 sessions a week, these do not need to be simply a boring walk or a jog, although these are both good cardio activities, you can spice it up with dancing or kick boxing, something that is great at relieving stress at the end of a hard day or working through some anger!exercise women
Tags: cardiovascular work, Cardiovascular Workout, problem areas