Six Pack Abs Routine Without The Boredom

So you want six pack abs, but dread the humdrum of situps and crunches? Well, there’s no longer a need to limit your ab routine to just these exercises. Rather, you can design an all encompassing six pack abs routine that lets you choose from a variety of exercises.

When designing an effective ab program, you want to target every area. Additionally, the rep range is critical to the development of a strong, visible six pack. Keeping your reps at 15-30 will help you maintain a flat and lean midsection while making your waist appear smaller.

It is also important to always hit your abs last in your workout. You shouldn’t fatigue them before training other body parts, especially the back or legs, because you want your core to be strong to help sustain the intra-abdominal pressure necessary to protect your spine.

The main point of customizing a six pack abs routine is to give you the abs you yearn for while staving off boredom. While most exercises work more than one muscle, the examples below show how you can work a particular area by choosing specific exercises from different categories.

Upper Abs

Crunch Exercise Ball Crunch Medicine Ball Chop

Lower Abs

Reverse Crunch Hanging Leg Raises Hanging Knee Raises

Core-Specific

Plank Side Plank Wheel Roll-Out

Obliques

Bicycle Oblique Crunch Crossover Crunch

Tip: A higher rep range is designed to improve endurance and lean out, while the weighted versions, in the 8-12 rep range, build more thickness and size. As you complete a rep, rest 30-120 seconds between sets, depending on the intensity and your overall goal. You can decrease rest periods to enhance calorie burning and intensity. Finally, as you adapt to these exercises, increase the number of sets or add weights to standard body weight only exercises. The more you challenge yourself, the better your chances of developing a hard, ripped midsection.

Customizing a six pack abs routine helps you get the most out of your workout and keeps you motivated. For additional ab specific exercises to add to your routine, click the link below.

The Top 4 Lower Body Exercises To Help Burn Stomach Fat Posted By: John Kidder

Are you looking for some great lower body exercises to help burn stomach fat? Well I am going to tell you. But first, let me tell you a little secret. You cannot burn stomach fat specifically any more than you could burn fat specifically on your arm. The exercises that I am about to give you will help reduce your overall body fat. So, drum roll please, here they are.

Dead lift, Romanian dead lift, squats and lunges.

The reason that these are the best is twofold. First they build muscle like mad. The reason this is important is because muscle weighs more than fat. The more muscle you have the harder the body has to work to carry itself and, consequently, the more fat you burn.

But, even more importantly, these exercises actually cause your metabolism to rise for days after the workout. That is because they work multiple body parts at the same time which exerts such a force on your body that it actually goes into a metabolic shock.

Let us take a look. The dead lift not only works the front of your legs it actually works your back, abs and your forearms as well.lower body exercises burn stomach fat reduce body fat body fat percentage

Lose Belly Fat – 4 Tips to Get Ripped Abs Without Sit Ups and Crunches

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.

Abs Diet Basics Serious Individuals Cannot Do Without

Abs diet does not involve food intake alone.  For you to develop those great looking abs, you need to have an abs diet that included the proper exercise routines that will allow you to first burn the fat and allow those muscles to start developing.  Working out non-stop and intense exercises that produce zero result has only one meaning, the fat in the muscles and other parts of the body where you wanted to develop the abs and muscles are still there and has not melted away yet.  They have to first be rid of before any budge can be noticed.

Aside from proper exercise and healthy diet, you should be able to include in your abs diet a healthy lifestyle free from stress.  Stress is known to cause the production of cortisone, a hormone that will not only increase your appetite but also allow the promotion of fatty deposits in your abdomen and other body parts.  To give you tips on how you can achieve these three important things to ensure your abs development, below are the list:

Have plenty of water daily.  It flushes away all the chemicals and unwanted sodium in your body.

Reduce sodium intake.  Given the fact that most of the foods you can buy today are sodium filled, it is important not to have too much.  While it may have some good to the body (such as regulation of the blood), too much may be harmful.  It would do you well to start reading the label and begin counting calories and nutrients that you take in daily.  About 2,400 milligrams of sodium daily is just about fine.  However, that is only the amount of 1 teaspoon sodium.

Eat the right amount of carbohydrates, not too much and not too little.  The right amount would be about the range of 200 to 280 grams daily.  Fruits, vegetables and whole grain contain carbs,

Try not to eat at night but if you have to, do not eat much and make sure there is no sodium content.

Eating food with fiber is good especially in digestion.

If you manage to practice these tips, you can be assured of flat and muscled abs in no time.

Fitness Trainer Hollywood – Find Top Hollywood Fitness Trainers! Posted By: Robert Halley

Pilates Abs Workout from Fitness Trainer Hollywood

Joseph Pilates was the creator of the exercises that still use his name today. He devoted a lifetime of studying and teaching ways of improving the body. We owe a great deal to him for his influence on the Pilates abs workout technique.

The primary focus of Pilates is the buttocks and abdominals, the relationship with that conditioning to muscle strengthening and flexibility, and posture improvement. The exercises require coordination of movement, breathing, and mental concentration.

Pilates does not pertain solely to the abs, but works to obtain and maintain a lean body. Incorporating these exercises into your program leaves no “spot toning” of body parts; the whole body takes part in the training.

Unlike the concept behind many exercise programs of more is better, Pilates is more concerned with the quality of each movement within limited reps. By not trying just to finish faster with more repetitions, it is more effective to be precise with the reps that you do complete.

The single straight leg stretch is the first exercise for you to try.fitness trainer hollywood hollywood fitness trainers personal trainer in los angeles ca personal trainers in los angeles

Ab Workout Information – Why Proper Attitude And Discipline Are Necessary In A Workout Regimen

It is important to have knowledge on the best and most effective ab workout available especially to those who desire for trimmed and ripped abs. Those people who fail in their attempt do so because of their misunderstanding about how their own bodies function and what forms of workout are best to achieve a well-contoured physique. They also tend to be oblivious to the fact that proper diet and lifestyle both enhance the effectiveness of a routine abs exercise regimen. More so, it’s always the what’s and the how’s that matter.

Among the body parts that succumb to accumulation of ugly fats are the abdominal muscles or the abs. Focusing on the abs alone during a workout does not guarantee an utmost result for astoundingly flat abs. Also known as spot reduction, it does not in any way contribute to a complete workout. One should first be able to get rid of those sagging and ugly fats in the whole body so that fats in the abs may be reduced as well. Therefore, it is but fair to understand that a comprehensive body exercise must be within a well-defined and appropriate regimen which covers the entire body and not just one part alone. Ab enthusiasts should maintain an ab workout regimen that targets all the muscle groups, and should initiate the need for the body to undergo a complete rest so as to allow its muscles to regain strength. An ideal rest, as well, lets the muscles to contract naturally after a rigorous workout while at the same time rebuild for yet another workout. As for the ab muscles, engaging in alternate (also known as circuit training) and different workouts that essentially target the lower abs, the obliques and the upper abs is recommended. It is one of the best ways to gain that fabulous and awesome abs.

Diet also contributes to the success of a particular ab workout. It is a common mistake among abs enthusiasts to despise the effects of the diet they maintain during a workout because they presume that losing excess pounds is achieved through exercise alone. It has always been significant to note that a great diet (preferred over processed foods) of veggies, fruits, seeds and nuts is best since these foods provide essential nutrients such as proteins (for muscle building), minerals and vitamins needed by a body engaged in a workout, while at the same time sustain for desirable fats.

To conclude: Correct workout regimen or routine should always be the focal point in achieving those superb abs. Alternating abs workouts with ones that engage the whole body, such as cardiovascular workouts, is also a good idea. Proper attitude and discipline with regard to choosing a diet when under an ab workout regimen should also be considered. Also, the need to understand the importance of correct information about ab workouts and their effects to the body in general and to the abs in particular is essential.

For more great information on Ab workout information.

Giant Xtra Vertical Knee Raise

• Dips — Considered one of the best Tricep and Chest developers
• Leg Raises — Firm, tone and develop Abdominal muscles
• Chin-Ups — Isolate and develop the Back and Biceps
• Vertical Knee Raise
• Push-Up Handles

Product Description
This extra heavy duty machine allows you to do work many body parts!… More >>

Giant Xtra Vertical Knee Raise

5 Samples of First-day Workout Programs at the Gym

Vibro Toning Belt

Vibro-Belt uses a unique oscillating massage action to tone up specific body parts – waist and abs, hips, buns, thighs, arms, and other problem areas. It’s the smart and easy way to get the body you want in the comfort of your own home. With its heating function and vibration the Vibro-Belt helps you relax. more info

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