]]> http://www.listbuildingwithfarhan.com/cardiocruiserreview/82/abs/how-to-get-abs-week-10-six-pack-abs-workout-program/feed/ 1 http://www.listbuildingwithfarhan.com/cardiocruiserreview/52/abs/how-to-get-a-great-looking-six-pack-abs/ http://www.listbuildingwithfarhan.com/cardiocruiserreview/52/abs/how-to-get-a-great-looking-six-pack-abs/#comments Wed, 10 Feb 2010 14:09:05 +0000 Farhan Khatri http://www.listbuildingwithfarhan.com/cardiocruiserreview/52/abs/how-to-get-a-great-looking-six-pack-abs/ Bruce Lee has something that most women adore and leave most men green-eyed – rock-hard abs, perfectly sculpted, as if the gods themselves molded those muscles in their own hands.  You know you can get one and you know you want to.

To be alive during the “Information Age” indeed has its perks.  You do not need to be a member of an exclusive health club or gym to be able to find answers to your query.  All you need is the knowledge on how to operate a computer and the net and make your way through the cyberworld, where the ocean of data on the subject can be found.

There are lots of ways on

how to get a six pack .  Traditionally, doing crunches and sit-ups are done to be able to get those beautifully chiseled abs.  One can even do it on his own.  These methods, though, are difficult to maintain and they usually take longer before one can appreciate the result.  The tendency is people either throw their hands in the air and quit or they do not maintain the regimen at all.

Having a coach could boost one’s morale and encourage him to continue the exercises.  But it’s not like you are not paying for the coach’s services, so this could also be one of the reasons for failure.  Money matters, you know.

If you surf the shopping channels on TV, you will also find that there are products advertised that claim you could get attractive abdominal muscles without straining yourself.  Just stick it to your aimed muscle group (like your abs, for instance) then the machine will do the rest.

Also, as seen on TV, there are other products that aid people who are aiming for

nice six packs

while exercising.  These tools, like the ab shapers and ab rollers, are instrumental in reducing back strain and getting rid of the greatest obstacle while doing crunches – getting the upper body to rise, which is the very first maneuver.  They also help in shaping other parts of the torso like the obliques.

Still another option for those who wants to have

gorgeously trimmed abs

is surgery.  Of course, this entails numerous risks such as infection and damage to your muscles and other adjacent structures as this is invasive.  One also has to prepare a huge amount just to undergo such procedure.  In short, it is not very practical.

Whatever method it is that you choose, you have to give your dedication, time, and commitment to it; else, you will be back to square one.

]]> http://www.listbuildingwithfarhan.com/cardiocruiserreview/34/cardio/best-abdominal-exercise-for-ripped-abs-nutrition-tips/feed/ 10 http://www.listbuildingwithfarhan.com/cardiocruiserreview/4/abs/six-pack-abs-workout-for-sexy-and-firm-abs/ http://www.listbuildingwithfarhan.com/cardiocruiserreview/4/abs/six-pack-abs-workout-for-sexy-and-firm-abs/#comments Thu, 21 Jan 2010 07:35:17 +0000 Farhan Khatri http://www.listbuildingwithfarhan.com/cardiocruiserreview/4/abs/six-pack-abs-workout-for-sexy-and-firm-abs/ If you want to get yourself sexy and firm six pack abs you must do correct ab workouts. This does not only mean that the ab workout will shed off the excess stomach fat right away, rather you must constantly do it in order to achieve a sexier, firm and flat abdomen. Therefore ab workouts are vital in your six pack abs plan. The easiest method to do shed of stomach fat is to integrate ab workout into your daily routine. Fitness specialists recommend 4-5 times weekly to get your ab muscles more stimulated. Ab workouts should not take more than 10 – 30 minutes a-day therefore I don’t find it hard to do them regularly. Avoiding foods that are high in carbohydrates and sugars is essentials while you are doing any type of ab workouts. You can consider eating fresh fruit and vegetables a few times a day, to increase your metabolic rate. This will help the weight loss process and

lose abdominal fat

a lot quicker. There are a wide variety of six pack ab workouts that you can try, one of the most popular is the “Renegade Rows” which is in fact one of my favorite and not only but it’s very easy to do. Get yourself into a push-up pose, holding one dumbbell your right hand and the other dumbbell in the left hand. This time you will not perform a push up but simply do an arm row and repeat with the other hand. You can combine this exercise with any other ab workout that you feel comfortable with.

Abs, abs, abs. Everybody wants a nice set of six pack abs. Or if you’re not after the six-pack abs, you at least want a nice firm and toned stomach.

Something that looks good with your shirt off or in a bikini.

But how do you get it?

Do you need to follow some weird diet? Do you need to take a magic fat burning supplement? Do you need to buy the latest abs gadget off a television infomercial?

No, no, no. You don’t need to follow a weird diet, you don’t need to buy a fat burning supplement (that doesn’t work anyway) and you especially don’t need to buy the latest abs gadget off an infomercial.

Nutritionally speaking, you just need to make some minor tweaks and changes in order to get your body to start burning more of your stubborn stomach fat.

Start by eating more fiber. Stick with lots of fruits and vegetables and keep the grains to a minimum.

You also need to make sure you get enough protein and fat. Yes I said fat. Your body needs a certain amount of fat in order to function properly and there have been studies that show that people who consume more foods rich in Omega-3 fatty acids, such as salmon and other cold water fish, and nuts, like almonds, lose more stomach fat than those who didn’t.

So stock up on your Omega-3 rich foods and get more protein.

When it comes to exercise, you don’t need to live in the gym. Nor do you need to do nothing but cardio. Quite the opposite, actually. You need to stick to more resistance training and interval training if you really want to lose stomach fat and get a firm, toned stomach or six-pack abs.

Your workouts should consist of lots of movements that work your entire body, and shouldn’t be split into “parts”. Meaning stick with exercises like push-ups, squats, lunges, planks, mountain climbers, dumbbell swings, etc. and stay away from movements that don’t work much muscle and don’t burn too many calories like bicep curls and triceps kickbacks or those silly leg machines that move like the old “Thigh Master” home workout gadgets.

Your workouts should also take less than 30 minutes. By sticking to that timeframe, you’ll ensure you keep the intensity level up, meaning you’ll burn a lot of fat in as short a period as possible.

When it comes to abs specific workouts, you don’t need to spend lots and lots of time devoted to crunches, sit-ups, leg lifts, etc.

In fact, you can get an awesome abs workout done from the comfort of your own home in as little as 4 minutes.

The next time you’re working out, try this circuit after your regular workout.

1A) Mt. Climbers – 30 seconds 1B) Squat Jump with Knee Tuck – 10 jumps 1C) DB Swing – 10 reps

Rest 20-30 seconds after the DB Swings and perform the circuit as many times as possible in 4 minutes.

Here’s a quick run-through of the exercises:

Mt. Climbers – Lie on the floor in the top push-up position so only your hands and feet are on the floor. Brace your abs and begin the exercise by flexing one knee and bringing that knee toward your chest, return to the starting position and bring the opposite knee toward your chest. Repeat in a swift tempo, alternating back and forth like you’re running, (or climbing a mountain, surprise surprise) for 30 seconds.

Squat Jump with Knee Tuck – Stand up straight and tall with your feet shoulder width apart. Progress into a normal bodyweight squat and as you reach the bottom, explosively stand back up so you jump off the floor as high as you can. As you jump into the air, bring your knees toward your chest by flexing your abs. Land lightly on your toes, steady yourself and repeat.

DB Swing – Stand with your feet slightly wider than shoulder width holding a dumbbell with both hands. Squat down while letting the dumbbell go between your legs, but not behind you. Explosively flex your glutes and stand up as you swing the dumbbell straight out in front of you until it’s at chest height. Slowly return to the starting position and repeat.

Perform that mini-circuit a few times a week after your regular workout and I guarantee you’ll notice our stomach shrinking and a nice set of abs appearing within a matter of weeks.

You may even have researched all the ab exercises that are out there but with no real results. But I can tell you, without a doubt, there is definitely a way to get sexy toned abs and it is easier than any of those things you have already tried. Simple and easy, it is a little trade secret that most of the fitness industry keep to themselves. Here it is: belly fat.

I said simple and easy, right? Well it is. Get rid of belly fat and you will absolutely get those sexy abs! No no, no scoffing, not a joke or anything at all. It is also really easy to get rid of belly fat. It all boils down to whether you are willing to do it or not. Once you get rid of belly fat, your toned and defined muscles will completely show through.

Oh and by the way, you do not have to be considered overweight to have belly fat. Yes, you may not think that you have any fat on you but it is very true. Everyone has fat on them, especially in the belly area. If you do not see your ab muscles or consider yourself to have sexy abs, then you do have belly fat. But, the good thing is that it is very easy to lose that belly fat!

To fully understand how to lose your belly fat and get those flat abs, you have to understand the role of fat, in general, in your body. The only role of fat in your body is to serve as an energy source for your muscles. When your body is going about its every day routine, your body will naturally use the fat stored just below your skin to fuel your muscles.

When you workout, which I recommend doing, your body uses more fat since your muscles are working harder but it is still using up fat even when you are not working out. So the first thing that needs to be discussed if you want to get sexy toned abs is your diet, since it directly contributes to fat.

All food becomes fat even if it is only a portion of that food. With that in mind, your goal while you are striving to get great flat abs is to make sure your diet is very much focused on healthy, whole fresh foods. What you are going to want to avoid are processed foods, period.

An easy way to go about this, think lean because when YOU are lean, your sexy abs will show through. So go for fresh produce, as in fruits and vegetables, and fresh, high quality meats. Avoid anything found in a box or jar or that contains tons of chemicals. You have to build a foundation of healthy eating habits to begin to lose belly fat.

Now, the second part of this is your workout. You have to do it. But you do not have to use silly ab machines or odd ab exercises that are difficult to even visualize. What you need to burn fat is a great cardio workout and a great strength training workout because the cardio burns fat like nothing else and you will need the strength training to really give your muscles that extra push in toning and defining them.

As far as specific time or weight is concerned, it is best to try it out on your own first to see what level you are currently at. Once you get a feel for your level, keep pushing yourself at regular intervals, each week or each month, and you will soon see the difference. You will never even think about using ab machines again.

If you are serious about getting sexy abs, stick with eating healthy and working out hard and you will definitely see those flat abs soon!

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