Ab Crunch - Abs Workout » Major Muscle Groups http://abcrunch.net Tips on how to get 6-pack abs Tue, 14 Feb 2012 21:57:48 +0000 en hourly 1 The Abs Diet Plan to Lose Belly Fat http://abcrunch.net/abs-diet/the-abs-diet-plan-to-lose-belly-fat/ http://abcrunch.net/abs-diet/the-abs-diet-plan-to-lose-belly-fat/#comments Tue, 29 Mar 2011 02:13:56 +0000 admin http://abcrunch.net/abs-diet/the-abs-diet-plan-to-lose-belly-fat/
Dr. Steve Tuggle asked:




The Abs Diet plan by David Zinczenko and Ted Spiker has become one of the hottest diet books of all time. Zinczenko rightfully regrets the word diet being a part of the title of the book. He correctly points out that the word diet is overused and usually implies a temporary solution to a long-term problem. So, one of the first things you will notice that this isn’t your typical “diet book.”

It is really more of a guide on how to develop a life-long eating and exercise plan. The emphasis is not on drastically reducing your calorie intake in order to lose pounds quickly. Instead, the focus is on building muscle that will help you lose belly fat quicker than by dieting alone.

The authors provide many pictures and descriptions of exercises for all muscle groups. There are also alternative exercises if you are missing a certain piece of equipment. Utilizing these exercises for major muscle groups should not be overlooked since developing these muscles will in fact lead to flatter abs more quickly. I say this because you may be tempted to go straight to the many Abs Diet plan abdominal exercises.

There are more than enough abdominal exercises in this book to build six-pack abs. But you really need to keep in mind that these exercises alone will not help you reach your goal of having a trim waistline. It is essential to keep in mind that these exercises will build stronger and harder abdominal muscles but will do very little to flatten your belly.

You must lose belly fat by creating a calorie deficit. The exercises that build your large muscle groups will help you accomplish this. However, you will also need a cardio exercise program and a sound nutrition program.

One of the problems with many diet books is the exotic and hard to prepare foods you are expected to eat. This Abs Diet plan does not make that mistake. Zinczenko provides some great recipes that use easy-to-find ingredients. You will get you money’s worth from this book just by reading the section on smoothies. The information and recipes are great and will go a long way in helping you reach your goals.

Another point of emphasis in this book is the promotion of eating six healthy meals each day. It is now known that there are many benefits to this type of eating plan in maintaining optimum body weight. The benefits of this plan include a more stable blood sugar level and a higher metabolic rate. Both of these will help you burn your belly fat faster.

To help you eat the proper meals this book includes a basic grocery shopping list on page 21. You will find that the “Abs Diet Power 12″ and related foods can provide a jump start to your pursuit of flat abs.

The Abs Diet plan is a very balanced approach to weight loss. You will find a great deal of valuable information and motivation to lose belly fat and get flat abs.

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]]> http://abcrunch.net/abs-diet/the-abs-diet-plan-to-lose-belly-fat/feed/ 2 What Are The 10 Best Exercises For Circuit Training? Posted By: Clint Grimes http://abcrunch.net/abs-workout/what-are-the-10-best-exercises-for-circuit-training-posted-by-clint-grimes/ http://abcrunch.net/abs-workout/what-are-the-10-best-exercises-for-circuit-training-posted-by-clint-grimes/#comments Sat, 11 Dec 2010 12:22:13 +0000 admin http://abcrunch.net/abs-workout/what-are-the-10-best-exercises-for-circuit-training-posted-by-clint-grimes/ I’d like to share what I believe are the 10 best exercises to use in bodyweight circuits. When designing a circuit, perform a total of 20 to 25 sets so that if you use 8 different exercises, you should go through the sequence 3 times. Exercises should be modified to reflect the exerciser.s fitness level.

Hindu Pushups-get you into incredible shape very fast because the entire body is engaged in the exercise, making it a compound movement hitting all the major muscle groups, including the legs, back, chest, shoulders, arms, hips and abdominals.

Spiderman Push Ups- are performed with your hands under your armpits, your body straight and raised in the air, and your feet hip-width apart. Squeeze in your abs and flatten your back. Lower your body as you inhale. Lift your left foot off the floor and bring it toward your head as you rotate your shoulders to the left. Look at your knee. Hold this position for a count of two. Exhale and put your foot back down as you simultaneously rotate your body back to straight, and resume your original push-up position.

]]> http://abcrunch.net/abs-workout/what-are-the-10-best-exercises-for-circuit-training-posted-by-clint-grimes/feed/ 2 A Fitness Routine For Six Pak Abs Posted By: mousumi http://abcrunch.net/abs-diet/a-fitness-routine-for-six-pak-abs-posted-by-mousumi/ http://abcrunch.net/abs-diet/a-fitness-routine-for-six-pak-abs-posted-by-mousumi/#comments Sun, 10 Oct 2010 09:09:27 +0000 admin http://abcrunch.net/abs-diet/a-fitness-routine-for-six-pak-abs-posted-by-mousumi/ The goal of six pack abs mainly depends upon losing weight by completing exercises that focus on the muscles in the abdominal area. There are literally dozens of such exercises including many that are meant for other major muscle groups, but that can be modified to include a workout for your abdominal muscles. Here are just a few of the major abdominal emphasis exercises.

CRUNCHES

Crunches are done by lying on the floor either on a mat or not, with your arms crossed in front of your chest. Many people do crunches with the hands behind the head, but this can create lower back problems because of the pull on the head and neck. A slightly different position has the finger tips placed behind the ears, rather than crossed on the chest. It is important not to pull on the neck or on the ears for assistance in rising off the floor. Instead, suck the abdomen back toward the spine and inhale through the nose at the same time. Raise the shoulders toward the knees using only the muscles in the abdomen. The entire back should not be lifted from the floor, as this is likely to create back strain.

]]> http://abcrunch.net/abs-diet/a-fitness-routine-for-six-pak-abs-posted-by-mousumi/feed/ 0 A Fitness Routine For Six Pak Abs Posted By: George Forsythe http://abcrunch.net/abs-workout/a-fitness-routine-for-six-pak-abs-posted-by-george-forsythe/ http://abcrunch.net/abs-workout/a-fitness-routine-for-six-pak-abs-posted-by-george-forsythe/#comments Tue, 28 Sep 2010 08:24:40 +0000 admin http://abcrunch.net/abs-workout/a-fitness-routine-for-six-pak-abs-posted-by-george-forsythe/ The goal of six pack abs mainly depends upon losing weight by completing exercises that focus on the muscles in the abdominal area. There are literally dozens of such exercises including many that are meant for other major muscle groups, but that can be modified to include a workout for your abdominal muscles.

Here are just a few of the major abdominal emphasis exercises:

1. CRUNCHES

Crunches are done by lying on the floor either on a mat or not, with your arms crossed in front of your chest. Many people do crunches with the hands behind the head, but this can create lower back problems because of the pull on the head and neck. A slightly different position has the finger tips placed behind the ears, rather than crossed on the chest. It is important not to pull on the neck or on the ears for assistance in rising off the floor. Instead, suck the abdomen back toward the spine and inhale through the nose at the same time. Raise the shoulders toward the knees using only the muscles in the abdomen.

]]> http://abcrunch.net/abs-workout/a-fitness-routine-for-six-pak-abs-posted-by-george-forsythe/feed/ 2 Lose Belly Fat Fast Posted By: Mike Sigmore http://abcrunch.net/abs-diet/lose-belly-fat-fast-posted-by-mike-sigmore/ http://abcrunch.net/abs-diet/lose-belly-fat-fast-posted-by-mike-sigmore/#comments Sat, 03 Jul 2010 05:09:39 +0000 admin http://abcrunch.net/abs-diet/lose-belly-fat-fast-posted-by-mike-sigmore/ When it comes to losing belly fat, here is no such item as a “magic pill” or formula that will get you six pack abs immediately. You have to contain a low calorie diet with the grouping of abdominal exercises to get your goal of 6 pack abs. correct dieting is the key to a flat stomach as high calorie foods add a tremendous sum of belly fat to your abdominals.

It is significant that you focus on your whole body during your ab workouts for the reason that your body wants the greatest metabolic response it can get to lose stubborn belly fat. Your workouts should be extremely intense with short break periods and you should work on your major muscle groups as well.

Some people believe crunches other than really this exercise produces the least sum of resistance which is not good for the reason that confrontation is what tones and develops your muscles. One of the most effective ab workouts it hanging leg raises which if completed right will produce huge results.

]]> http://abcrunch.net/abs-diet/lose-belly-fat-fast-posted-by-mike-sigmore/feed/ 3 Awesome Back Workouts Posted By: Cliff Pape. http://abcrunch.net/abs-diet/awesome-back-workouts-posted-by-cliff-pape/ http://abcrunch.net/abs-diet/awesome-back-workouts-posted-by-cliff-pape/#comments Tue, 15 Jun 2010 04:24:25 +0000 admin http://abcrunch.net/abs-diet/awesome-back-workouts-posted-by-cliff-pape/ The back is a part of the core of the body. It has a variety of important functions like helping the body bend, twist, stand and carry items. Regular back workouts can assist in strengthening the core of the body, improve posture and even prevent back injuries from occurring.Back workouts also help you sculpt a strong back, improving the way you look, and giving you the confidence to bare your back at the beach. The back muscles are also one of the largest muscle groups in the body. Great back workouts are designed to help you safely engage the three major muscle groups of the back: the upper, middle, and lower back.Rows are one of the most popular and effective back workouts, since they can be performed in a variety of different ways and using different resistance levels. Bent over rows can be done with a barbell. Load up a barbell with the desired amount of weight and place hands on the barbell at shoulder width apart. Legs should also be shoulder width apart. The body should be tilted forward to a 45 degree angle with the back straight and the knees bent.

]]> http://abcrunch.net/abs-diet/awesome-back-workouts-posted-by-cliff-pape/feed/ 3 Mr. Gym’s Couch Potato Workout Series: 6 Workouts, 2 DVDs http://abcrunch.net/abs-workout-dvd/mr-gyms-couch-potato-workout-series-6-workouts-2-dvds/ http://abcrunch.net/abs-workout-dvd/mr-gyms-couch-potato-workout-series-6-workouts-2-dvds/#comments Fri, 21 May 2010 02:08:30 +0000 admin http://abcrunch.net/abs-workout-dvd/mr-gyms-couch-potato-workout-series-6-workouts-2-dvds/ Finally, an exercise program that is truly designed for the beginner to use -> Exercises to begin toning and strengthening all [...]]]>

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Disc 1: Mr. Gym’s Couch Potato Workout (71:10) – Beginning (27:17), Intermediate (21:54), and Advanced (21.54):

Everything you need to easily obtain the body of your dreams from the comfort your living room:

-> Finally, an exercise program that is truly designed for the beginner to use

-> Exercises to begin toning and strengthening all major muscle groups

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Mr. Gym’s Couch Potato Workout Series: 6 Workouts, 2 DVDs

]]> http://abcrunch.net/abs-workout-dvd/mr-gyms-couch-potato-workout-series-6-workouts-2-dvds/feed/ 7 Killer Ab Workout http://abcrunch.net/abs-workout-machines/killer-ab-workout/ http://abcrunch.net/abs-workout-machines/killer-ab-workout/#comments Thu, 17 Dec 2009 22:15:40 +0000 admin http://abcrunch.net/abs-workout-machines/killer-ab-workout/


ow the secret to a killer ab workout? The secret is you just have to do it. Creating killer abs is about the work you put in for the results you want. There are no shortcuts to sculpting those 6-pack abs. The problem is there is too much hype out there on the best way to get a set of killer abs. We are bombarded daily by TV commercials showcasing the latest piece of ab exercise equipment or miracle pill that will mold our bodies to look just like the models with the firm toned bodies they use to sale the stuff. We see it everyday, some excited loud talking exercise “guru” trying to sale the latest ab blasting device that will give you a set of abs just like those good looking fitness models using the equipment in the background. And you can get those nice abs if you use that device 3 days a week, 20 minutes a day. Now the first thing you have to ask yourself is, just how did those models get their bodies to look like that? It probably wasn’t by doing some pseudo-crunches on the ab blaster lounge or whatever they call it. They probably didn’t get that way by taking some sort of fat burning miracle supplement either. No, they got those bodies by working hard for them. A killer ab workout is a combination of exercise and diet and that’s what those TV commercials are leaving out. There is no one abdominal exercise that will give you the abs you want. Why? Because while ab exercises are good at strengthening the abdominal muscles they do very little to burn the fat that hides those muscles. If you want to have a set of killer abs you have to lower your overall body fat content too. There are three main things you must do in order to have a killer ab workout. • Core Strengthening Exercises – You must exercise and strengthen all your core muscles, not just your abs, if you want that firm toned midsection. In addition it is vitally important that you also exercise your major muscle groups which include your legs and back. These are the biggest muscles in your body and working them burns more calories then exercising just your abdominal muscles. • Cardio/Aerobic Training – The key to getting rid of fat is burning more calories than you take in. Aerobic training does just that. If you want to get rid of belly fat then get up off the couch and go for a walk, take a bike ride, or play some hoops. Find something you like to do and keep doing it. • Diet – This has nothing to do with the latest diet fad. This has everything to do with the nutritional value of the food you eat. Your body is a high performance machine. It needs protein, carbohydrates, fiber, and vitamins and minerals to function properly. A lean healthy diet will allow your body to metabolize its fat stores more efficiently. The key to having a killer set of abs is an exercise and diet plan that takes into account the entire body. You must remember that your body is a system and the better you take care of the entire system the better your health and fitness level will be. The road to killer abs involves total body workout and diet plan.

]]> http://abcrunch.net/abs-workout-machines/killer-ab-workout/feed/ 0 How to Strengthen and Define Your Abs http://abcrunch.net/abs-workout-machines/how-to-strengthen-and-define-your-abs/ http://abcrunch.net/abs-workout-machines/how-to-strengthen-and-define-your-abs/#comments Wed, 14 Oct 2009 16:35:54 +0000 admin http://abcrunch.net/abs-workout-machines/how-to-strengthen-and-define-your-abs/


Have you been working toward a flat stomach for what seems like forever and getting nowhere? There are many myths about ab exercises that are guaranteed to generate six-pack abs, but fail to produce results. If you’re ready to target your abs by training your core and maximize your fat burning ability, the following information will be beneficial to you.

Abdominal exercises are a great way to improve the look of your body, giving you a flat, defined stomach. There are many easy, healthy exercises that can tone the muscles around the middle. However, if you’re focusing on strengthening and defining your abs by doing hundreds of crunches, you’re probably not getting the results you’ve been hoping for. In order to achieve six-pack abs, you must start by focusing on your core.

Training your core muscles with targeted workouts will maximize your fat burning ability. By taking the basic principles of cardiovascular and circuit training and combining them with challenging core exercises, you will essentially be working out all of your major muscle groups and burning fat.

So, what is the core? The major muscles of the core reside in the area of the belly, the mid back, the lower back and the hip flexors. Most movements originate with the core, so a strong core is important for preventing and eliminating many common lower back problems.

Many core exercises incorporate the use of a medicine ball. Unlike traditional abdominal crunches that work your abdominal muscles from the top down, medicine balls address the mid-section, the area where most people want improvement. Throwing a medicine ball stabilizes the core, improves your torso and helps reduce the risk of injury due to weak core muscles. Medicine ball training also increases strength and hand-eye coordination by stimulating sport-specific functions like tennis, baseball and golf swings.

Here are two examples of core exercises that incorporate the use of a medicine ball:

Medicine Ball Lunge/Twist

1. Place your feet hip-width apart.

2. With a medicine ball in your hands, lunge forward with one foot as your back knee drops down into a proper lunge. Be sure you keep your back straight so that you aren’t leaning forward.

3. Extend your arms in front of you at chest height with the ball in your hands and twist your torso toward your lead foot. This will cause everything from your torso up to twist with the ball, causing a contraction for the abdominal area. Inhale and bring your back foot up and twist back to starting position.

Medicine Ball Crunch/Toss

1. Begin seated on the floor, legs and spine straight.

2. With a medicine ball in your hands, extend out in front of you.

3. Pull your abdominal muscles in and engage the pelvis as you roll down onto the mat, while taking the ball over the head.

4. Roll back up and start taking the ball up and push the ball forward as you come back to a sitting position.

Core exercises, like those with a medicine ball, allow exercisers to set their own pace and increase motivation while the resulting adrenaline rush creates a feeling of satisfaction and accomplishment toward their personal fitness goals. Noticeable benefits to core exercises and ab workouts include better balance, more stability, better posture and more energy. They may also eliminate and prevent back pain.



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