4 Easy Exercises for Washboard Abs
October 31, 2009 by admin
Filed under Body Building Featured, Body Building Tips
I wouldn’t be surprised at all if you’re still searching for the best exercises for washboard abs. Otherwise, you won’t even be on this page. Well, you’re in luck because by the time you finish reading this, you’ll find exactly what you’re looking for.
Let me first underline, however, the importance of regular full body workouts and a healthy diet in direct relation to performing abdominal muscle exercises. Bringing together all three strategies will get you those no nonsense 6 pack quick. Trust me, without proper nutrition and cardio, you’re going to find it much more difficult to build abs.
Upon implementing a cardiovascular program and healthy meal plan, it would be best to simultaneously incorporate abdominal-targeting workouts. Here are the greatest 4 exercises for washboard abs you can do:
- Ball Crunches
- Full Body Crunches
- Bicycles
- Weighted Sit Ups
Past studies have shown that these exercises, whether done on their own or in combination with each other, are the most efficient six pack abs workout routines. Why? Because they develop strength resistance and balance, engage other body parts, and work abdominal muscles in their entirety. More importantly, you won’t need any expensive gym equipment to successfully perform any of these exercises for washboard abs.
Make sure you start off with only 5 reps of every exercise and work your way up to 20 as you progress. Perform 3 sets of each every other day – that should burn excess belly fat fast and define those muscles. Don’t know how to do each one? Read the blow by blow:
Ball Crunches
1. Sit on a stability ball and keep those feet flat on the ground.
2. Lean back on the ball gradually so that your thighs and upper body are almost parallel to the floor.
3. Lift your shoulders halfway up while contracting your abdominal muscles.
4. Once you’ve reached a 45-degree angle with your torso, hold that position for a few seconds, and go back to your original position.
Full Body Crunches
1. Lie down on the floor.
2. Place both hands over your chest and bend your knees.
3. Remember to keep those abdominal muscles taut.
4. Raise your upper body just a couple of inches as you pull both knees inward.
5. Hold that position for a bit then lie back down.
Bicycles
1. Go back to the floor and lie down.
2. Lift those knees up while you slightly touch your fingers to your ears.
3. Begin a cycling motion with your legs in mid air.
4. Alternate between touching your left elbow to your right knee then the same with the other side.
Weighted Sit Ups
1. Lie down on the floor and bend your knees.
2. With a small weight simulator, like a can of food or water bottle, hold it in front of you by crossing your arms over your chest.
3. Come up as you would with a regular sit up and hold it for a few seconds before going back down.
Once you start your abs training, you’ll soon discover that these exercises for washboard abs are pretty unfussy but can still work up a sweat. One of the best ways to get abs is to perform these workouts on a regular basis and before you know it, you’ll be donning those rock hard abs for all to see.
Bodybuilding Myths
October 30, 2009 by admin
Filed under Body Building Featured, Body Building Tips
We will discuss some bodybuilding myths. While it is good to take advice from others, you should be careful where you get your advice from. There are new sites coming online related to building muscle all the time and you need to understand that some of the advice is flat out wrong. We will go over four myths so that you will stay on track with your goals of how to build muscle fast.
Myth – Bodybuilding will make you slow. Years ago bodybuilders were looked at as muscle bound. Packing on muscle can cause you to be quicker. When you are moving your body and running and jumping, your muscles are involved. Your muscles will supply more force, the stronger they are.
Myth – Getting a pump is what builds muscle. This feeling of pumped up is when the muscles get filled with blood. You actually feel and look bigger. This feeling and the way you appear after you workout does not mean that you stimulated your muscles to grow. Lifting more weight or more reps than you did in your previous workout is how to gain muscle mass.
Myth – Perfect form is always important. Good technique is important but not to the point of going crazy about it. Don’t be a machine and think you have to move exactly like you saw in a body building book. Don’t be afraid to use a little bit of momentum. For example, if you are doing barbell curls, some books will have you stand so straight it is ridiculous. It is not natural. Think of what is natural for your body. It is not natural to stand straight and look ahead while curling a weight. I little body momentum is fine and actually helpful to not injuring yourself.
Myth – You must feel the burn. This lactic acid inside your muscles causes this burning sensation. Higher reps will give you this burn as opposed to lower reps. Keep your reps in the range from 5-7 for best muscle gains. Forget the pump and concentrate on lifting heavier when doing your bodybuilding workouts.
Alcohol & Gaining Muscle – The Top 5 Ways That Alcohol Can Affect Muscle Growth
October 30, 2009 by admin
Filed under Body Building Featured, Body Building Tips
Lots of people wonder if drinking alcohol can hurts their ability to gain muscle. The answer is a big yes!
This will not be a speech against alcohol. I’m not against alcohol at all. I enjoy having some drinks sometimes.
If you’re trying to build muscle, consuming a lot of alcohol will have a bad impact.
Here are 5 ways that alcohol abuse can slow your muscle gains…
#1 It Slows Protein Synthesis
Amino acids have to band together to form proteins. This is called protein synthesis. Drinking large amounts of alcohol can slow this process down by about 20%.
Your muscles are made mostly of protein and water, so you can see how this is a concern!
#2 It Lowers Your Testosterone Levels
If you want to build more muscle, you need all the testosterone you can get!
#3 It Dehydrates You
To help break down alcohol, your kidneys have to filter large quantities of water. This can cause major dehydration
Your muscles are about 70% water, so even slight dehydration is a problem.
#4 It Depletes Your Body Of Vitamins And Minerals
Excessive drinking causes vitamins A, C, B, calcium, and other minerals to be drained at fast rates.
This negatively impacts a lot of functions within your body, including processes that help repair and grow muscle tissue.
#5 It Causes Fat Storage
Alcohol can also be fattening. For one thing, the calories contain no nutritional value. Two, alcohol interferes with the Krebs Cycle. The Krebs Cycle plays a role in fat burning processes. More body fat means less visible muscle on your body.
If you want to build muscle fast, monitor your alcohol intake and drink in moderation.
Having some drinks sometimes won’t hurt too much. If you wanna get drunk a few times a week, please realize that it’s going to slow down your ability to build lean muscle.
Before drinking alcohol, drink loads of water, eat a meal high in protein and swallow down a good multi vitamin.
Terrence Banks has a site on how to build muscle and tips on the fastest way to build muscle.
Muscle Building Tips – How to Get a Rock Solid Six Pack Abs That Everyone Will Stare at
October 29, 2009 by admin
Filed under Body Building Tips
Envision yourself walking on the beach with your shirt off.. Having everyone looking at you in amazement? Want the body of a 20 year old a the age of 40?? Now you can!! — http://joegolson.eCa.sh/fit-over-40
One of the hardest region of your body to lose weight is your midsection and thus most people find it very hard to achieve a rock solid six pack abs. Truth be told anyone can lose weight, build muscles and achieve that stunning six pack abs that everyone will stare at. This is provided that you follow a proven system and have a little motivation and dedication.
Here is a step by step guide to get a six pack abs fast:
The first thing to note is your diet. Diet plays an important role when it comes to losing weight and building muscles. If you don’t follow a proper diet plan, you will find that you will have a layer of fat around your midsection. It does not matter how hard you work out, if you don’t get rid of that layer of fat you will never achieve a six pack abs. The abdominal muscles will be working out but the layer of fat above will be hiding all your work out efforts.
Therefore, you have to avoid certain foods that is preventing you from getting rid of that layer of fat. For example you can avoid while bread and start eating more whole wheat bread, you can avoid vegetables oils and start using olive oil etc. Also you can start having more fruits and vegetables on a daily basis and more animal protein which will help you to build muscles fast.
The next thing you want to get down with in order to get that stunning six pack abs is your exercises. You exercises should be short and intense and targeted to get results. All you need is 30 – 45 minutes per day at least 3 times per week. You do not need to spend long hours in the gym as this will only make you exhausted rather that giving you the results you desire.
Smartphone Software
The Importance Of Building Chemistry
October 29, 2009 by admin
Filed under Body Building Tips
Envision yourself walking on the beach with your shirt off.. Having everyone looking at you in amazement? Want the body of a 20 year old a the age of 40?? Now you can!! — http://joegolson.eCa.sh/fit-over-40
Just like a hero and a heroine on the movies who sizzle with passion on the big screen, you and your date should have some chemistry on your big night out.
Once you have gotten over the preliminaries of asking for your date’s number and setting up a date, the next problem is what to do when you are already sitting opposite each other on the dinner table.
Men and women alike would like to experience being swept off their feet and feel the natural high of being in love.
However, if your date turns out to be a disaster because you failed to build the chemistry during your date, then you cannot to move on to better things that might have developed between the two of you.
Remember that the first date decides whether you will be given a second chance to get to know more about the person who you are ‘chasing’.
In order to understand how to build chemistry between you and your date, first, you need to somehow understand what goes on behind the giddiness that you feel when finding a new love:
Love makes people do crazy things and act in a certain, love-sick way.
You have all experienced the can’t eat, can’t sleep, I’m obsessed routine when falling in love or finding a new love.
What really goes behind this emotion is too complicated to explain but here is a compromise: a lot of these feelings have to do with our physical make-up and body chemistry.
Scientists believe that all of the emotions associated with finding a new love is further enhanced by natural brain stimulants.
If a person thinks of his or her loved one for a certain period of time, then there will be a higher level of these brain stimulants that would trigger an emotional or physical effect.
This could be lack of sleep or appetite. These effects are associated with the natural stimulants located in the brain.
There is a natural resulting feeling once you see your object of infatuation, and this is the one that can be compared to the high that a person experiences when under the influence of drugs.
On the other hand, it can give you a distressing feeling if you are away from your loved one or if you do not see that person for a certain amount of time.
Understanding where these feelings are coming from can give you a better understanding of the things that you unexpectedly do and experience, once you find a new love.
Passion, Romance and Attachment
It is also believed that there are three stages of a person in love: infatuation or passion, romance and attachment.
Infatuation or passion is that instant lust that zings in your stomach once you see your object of affection.
This can also be associated with lust, or instantaneous attraction. This is the most shallow stage because there is no chance of it developing into something deeper yet.
The second stage is romance. Romance is that need to woo the one that you love.
At this stage, you can say that this is more than just a passing fancy because you are making additional efforts to get to know the one that you love.
Also, at this stage you are giving something of yourself to the other person by showing them ways that you care.
The third and final stage is the attachment stage. This is when you are already an established couple and you feel the need to spend the rest of your life together.
Here, the less passionate stage of your courtship is over and the respect and love that you have for each other will lead you to have a more permanent status as a couple.
This is also when couples would have produced children in the course of their being together. It is said that even this third stage of love is triggered by a natural chemical called oxytocin.
‘Building Chemistry’
It is very important to build chemistry once you are on a date.
Make sure that you keep the conversation light, interesting and flowing. The third one is the most important because having an awkward silence at any point of your date is a no-no. Any conversation is better than no conversation at all. Also, make sure that you start in an honest note by being yourself during your night out together.
It would never hurt to get yourself out there and risk getting hurt, than saving yourself from pain but living to regret your decision of not being with the one that you love for the rest of your life.
Learn how to build chemistry between you and yoru date and you will surely have something great to look forward to: a relationship that you can nurture and build with the one you love.
