Why You Do Not have Killer Abs or that 6 Pack Abdominal Muscle
Ask any woman what is the most attractive part of a male body and most of the time, they will tell you it's the six pack abs, meaning that your abdominal muscle showing up with beautiful definition. Your abs is considered by many as a sexy muscle and is a symbol of a fit and healthy man. Women are instinctively drawn towards a man brimming with health and fitness because it is a primitive indication that the man is strong enough to protect her and her brood. A rippling six pack abs is one such indication. So is it any wonder that in every gym, you will see men of all ages doing crunches, leg raisers and sit ups religiously in the hope of obtaining the much coveted killer abs? Unfortunately, most men will never get to see their abdominal muscle in its glorious splendor. Why? The following fitness tip will show you why.
You may not like what I am going to give to you straight in the face here. But I will give it to you anyway. So here it goes. Listen up carefully. You may do a zillion crunches a day, then another another million leg raisers , but as long as there is a layer of fat covering your tummy, you will never see your abs because it is covered by the blubber of fat. In fact, your waistline will become bigger because you are adding muscles underneath those fats! So instead of having a slim waistline and showing off your abs, you will have a bigger waistline and thicker love handles. Now get this straight. There is no such thing as spot reduction! Once the fats are off, your abs will show. That I promise you. It is just that simple to display your abs. Lose fats! That's all.
Late night TV commercials or magazines has been telling you that you can have well defined abs by using this gadget or that electronic gizmo. Do you really believe that it is that simple? If it is so, then everyone will have that six pack abs in no time, won't they? Then why isn't that so? Because it just doesn't work that way.
To lose fat effectively and permanently for your abdominal muscles to show, you must include a mildly deficit calorie restriction diet, frequent cardio workouts and strength training with weights to build muscle so as to raise your metabolism in order to lose weight and burn fat naturally. Your weight loss goals will not be achieved effectively or permanently if any one of these three elements is done wrongly or not even incorporated in your slimming program. I repeat the three elements again :-
A mildly caloric deficit diet - A mildly caloric deficit diet to help you lose weight.
Frequent cardio workouts - Frequent cardio workout to exercise your heart and lungs and burn fat at the same time.
Weight Lifting to build muscles - Build muscles to burn fat permanently as muscles use up more calories from your food for energy. Lifting weights will also give you a well toned body and help your abs to show.
Forget about any fad diets or popping slimming pills . These may work initially but in the long run, they are bound to fail.
Now supposing that you are successful in your lose weight lose fat program and have very little fat covering your torso but yet you do not have well defined abs....what happened? You are doing your exercises wrongly or in poor form. More about exercise techniques and form in future articles.
More articles by Chris Chew at
Chris Chew is an American Muscle And Fitness Institute's Master Trainer based in Singapore. Many of his clients are public figures including actors, international pageant winners, models and muscicians.
You can check out his website at http://www.sgfitnessonline.com
Increase Your Training Intensity - Pre-Exhaustion
You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth.
How Proper Calorie Fragmentation Improves Body Composition?
It is a well-established fact that calories control everyone's bodyweight. No matter how many meals a day you have, it is the calorie balance in the end of the day that matters. If you eat fewer calories than you are burning, you will lose weight. It won't matter if these calories come from chocolate, bagels, meat, eggs, fruit or whatever else.
How Do I Gain Weight?
The Health Risks Associated With The Use Of Anabolic Steroids
Anabolic steroids are classed as illegal drugs and are banned by most legitimate sports organizations. There can be no disputing the fact that testosterone boosts the development of muscle mass and aids sporting performance. Equally there is no doubt that its use can adversely affect the health and wellbeing of users.
Real Muscle Real Fast!
Adding muscle seems to be a mystery to most, yet if you pick up a copy of any fitness or bodybuilding magazine and you'll almost always see a headline like this: "Gain 15 Pounds of Muscle in 6 Weeks."
The Dangerous Secret of Extreme Muscle Growth
You've decided to join a gym, but you're not sure the best way to work out, and don't want to pay for a personal trainer who may not really know what he's talking about? Already an experienced weight lifter, but aren't getting the results you want? Read on for the best tips for working out if you have a full gym facility, and the secret to extreme muscle growth.Before and AfterYou should always warm up before lifting any weights. This means a light jog or other low-impact activity that will raise your heart rate and raise your core temperature by a few degrees. This should last at least 5 minutes, preferably 10 or more. After this, you should do joint rotations. This is not a stretch, it is preparing the joint for work by encouraging blood flow. Then, do the resistance training. At the end, stretch all of the joints you have worked that day. Studies have shown that stretching before weight training actually reduces the muscle's capacity, and does not prevent injury as was previously thought. Stretching after the work out will protect the joint and prevent cramping.After working out you will also need an increased intake of protein because that is what muscles are made of.Length of TimeThe resistance training part of your workout should not last longer than one hour. After a warm up, your body is in an anabolic state, meaning that it is ready to "build up" or repair any damage you do to it by running hard or doing other hard work. However, after 45 minutes or so (again, this varies by individual), your body goes into a catabolic state, meaning that your body is ready to "break down" or eliminate anything that may threaten your survival. Entering a catabolic state is good for breaking down body fat and eliminating lactic acid from your muscles, but other tissues are equally damaged by being in a catabolic state. You should be mostly concerned about your kidneys and your muscle fibers that will be compromised if you continue to push yourself. I repeat: working out for more than one hour will hurt your muscles, not help them.The Isotonic WorkoutIsotonics is a fancy word for what traditional bodybuilders do: contract the muscle in order to move a load. In other words, lifting and lowering weights.As for the weight training itself, free weights are excellent because they make your body balance while lifting them. However, many people prefer nautilus machines for exactly the same reason: they feel safer not having to balance the weight. I will not give you weights, sets and reps to do, because there are a myriad of sources of routines written by all sorts of experts. I recommend you experiment with various programs, because although all muscles fundamentally work the same, everyone has different levels of hormones, different metabolism, and different levels of comfort. Pick up the latest fitness magazine of your choice for current work outs.The key to remember when following a routine is this: If you are told to do 10 reps for 3 sets, this means that you should select a weight that allows you to do only 10 in a row, but not 11. You will feel tired at around 6, maybe shake a little at 8, and just pump out the 10th rep with no energy left to do even one more. If you can do 11, then you shouldn't stop just because your routine says 10. Do the 11th and 12th if you can, knowing that you should be using slightly more weight the next time. At the end of each set, rest for about 2 minutes (unless your workout specifies something else) and then do your next set.The Eccentric ContractionMost people who write workout routines emphasize that you lower the weight slower than you raised it. This is partly for safety. But there is a big secret! But before getting to that, let's back-up a little. Concentric motion is flexing the muscle to SHORTEN it under load, and Eccentric motion is flexing the muscle while LENGTHENING it under load. As your arm moves up in a bicep curl, that is concentric, as your arm moves down, eccentric. Here is the secret: Your muscle can create more power in eccentric motions than in concentric ones. So always lower weights very slowly, to keep the maximum tension while lowering weights!But we can take that discovery one step further for ultimate results. Skip the concentric motion because it's holding you back! If you're only working out with weights that you can lift concentrically, you're not using the maximum power possible in your muscles.Warning: the majority of muscle injuries happen during the eccentric phase of motion, and by trying this exercise, you are exposing yourself to risk of injury. So be careful.You absolutely need a spotter for this, because you will need help to raise the weight. Load a bar with a bit more than you can lift. (If you can do 3 curls with 100 lbs, load the bar with 120 lbs.) With the help of your spotter, raise the bar to the top position of a bicep curl. Both of you will likely have to work a bit at this. Then, as slowly as you can, lower the weight to the normal starting position of the curl, with your bicep at full extension. This should take about 3-5 seconds. If your muscle goes slack or you drop the weight, you've put on too much weight. But if you've got the right amount, you should feel a burn like never before. After recovering for 2 minutes, you may want to do a second rep/set... aim for 3 if you can, but if your muscle is still burning and feels weak after two minutes, go on to a different muscle group.And that's it. One rep per set, 1-3 sets. One controlled eccentric rep will stimulate your muscle to grow more than 3 sets of 10 reps because you're using the maximum overload possible.Why? Muscle overload is key to adaptation. When you're using the absolute peak muscular output, it doesn't have to last long. And since the peak is only possible during eccentric contractions, only do eccentric contractions.I feel obliged to repeat the warning: always use a spotter, and only use weights that you can manage. If you are working out for the first time, get used to good form by doing traditional isotonics, and learn how much you can usually lift to determine your baseline. Also, some exercises are more dangerous to do eccentrically because the bar will fall on you if you go slack: bench-press, squats, military press, etc. For those exercises, use a "Smith Machine" where the bar travels on vertical tracks, and you can set safety measures to keep the bar from falling below a certain height.HydrationAlways remember while doing resistance training that water is your best friend. Drinking water will keep you from dehydrating, will keep your energy high, will encourage your body to cycle water and fluids throughout your body, and keep your joints healthy while exercising. The main cause of muscle cramps is insufficient hydration. For more information on the importance of Water, read the article all about it on my site.CautionFor the beginner: start easy. Start at your core and move outwards. Work big muscles before small muscles. Fat burning happens most in the largest muscles (legs and back), so encouraging them to grow will give you the fastest fat-loss results. After your first workout, you will be sore. It would be best to avoid going to your full overload potential the first week, to allow your joints time to adjust to your new activity. However, soon you will see growth, and best of all, you'll see the fat start to melt.The second-best resistance training (after eccentric contractions) does not even require weights, so you can do it at home without a gym membership. Read my article on the Weightless Workout on my site.
Reasons Why Leg Training Should Not Be Ignored
As a modern weight lifter or body builder, I want you to picture something. Picture yourself as an extremely musucular person with very little body fat. Now picture yourself walking down the beach and everyone is staring at you. You think they are staring at your body because it looks like its etched in stone, but the real reason is your extreme lack of leg development, otherwise known as chicken legs.
10 Things You Can Do To Lose Fat Without Even Trying
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The Facts About Anabolic Steroids
Anyone involved in the world of bodybuilding, and competitive sport generally, will understand the pressures that go with striving to achieve optimal performance. Sometimes athletes feel they cannot reach their peak without artificially enhancing their powers of recovery from intensive training. One way to speed up this process is through the use of anabolic steroids. In this article we'll examine what anabolic steroids actually do. In a second article we'll focus on the dangers associated with steroid use.
Power Mass Training for Building Muscle Mass
Many people believe you need to train with a variety ofweights and reps in order to maximize your muscle buildingprogress. I believe that you can find the appropriate repnumber for your muscles and it is best to stick with thatrange most of the time.
Bodybuilding Sins That Cause Back Pain and Missed Workouts: Part 2
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How To Gain Weight
Until I started following a routine to eat, my gains were minimal. Once I set my eating times to a specific time during the day along with a protein boost, I could see the gains immediately. This sample program is a quick way to get your protein WAY up and generally increase your food intake. But it doesn't require the traditional sit down 6+ a day to eat 30 chicken breasts and spend all day cooking. I've got a full-time job at a corporate office. Cooking isn't an option. Nor is eating 6+ times a day involving meals with Tupperware and the likes. I need food and I need it fast. Try this program on for size and notice the size you just might see.
Whats Your Body Type?
Yep, there are more than ones body types. I'm sure you've noticed it too. The ones who, even if they eat whatever they want, never gain a pound, and others who exercise like there's no tomorrow and STILL manage to gain weight. Well that's a key thing when it comes to training your body. You have to train for your body type, or else your actions may not be doing anything good! There are 2 bodytypes: ectomorphic, mesomorphic & endomorphic. To find out what type of body you have, think back to your teen years and try to remember what your body looked like before age began rearing it's ugly head. So let's get to each body type shall we?!
New Bodybuilding Study on the Benefits of Deadlifts
Deadlifts are a very potential muscle-building exercise, that will rejuvenate your entire physical condition, to a whole new level -- if executed astutely.
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The lower body contains some of your biggest muscles which are capable of bearing significant weights. The temptation for beginners to go for broke by performing heavy squats should be resisted. To begin with you should concentrate on building the muscles safely by using machines that isolate muscle groups. The squat is an excellent compound exercise that trains numerous lower body muscles but it is one you should learn properly after spending three months strengthening the individual muscles that will be utilized later.
Who Else Wants To Build Muscle Fast?
I see it all the time. Guys in the gym doing set after set of all these different exercises, and if you looked at these samepeople 3 months from now they have not really changed physicallyall that much, maybe a little more toned but nothing reallynoticeable. And the elusive question "How do I build more muscle" is still the battlecry.
Maximum Muscle Development with Chaos Training
Chaos is the scientific study of orderly disorder. It offers a way of seeing order and pattern where formerly only the random, the erratic, and the unpredictable (viz., the chaotic) had been observed. If a rock cliff is inspected, with its many jagged and irregular patterns splitting off in all directions, it can be concluded that the rock's pattern appears the same whether looking at 100 square feet or 1-square inch of area. Hence, although the overall structure appears different, i.e. the divergences and measure of rock cut, the fragments that constitute the composition maintain close resemblance. Consequently, although chaotic in appearance, its nature is predictable and purposeful. Similarly, exercise can be very chaotic yet predictable, ever changing from one workout to the next but with direction... extreme variety coupled with standardization for purposes of sufficient measurement and comparison.
Target: Rear Delts: One Simple Movement and They?ll be on Fire!
The Bent-Over Lateral Raise is one of the most common exercises used for working the rear or posterior deltoids. For most trainers, it can be difficult to really feel the rear delts working during this movement as the larger, stronger muscles of the back have a tendency to take over.
Why You Must Choose The Right Dumbells For Maximum Results Results
Embarking on a dumbbell exercise program? Then examine twowell known dumbbell brands If you are looking for highquality dumbbells for your ongoing dumbbell exercise andfitness training program then you should probably considerPro Style and Hex dumbbells, amongst others.
Sneak a Little Intensity into Your Workout
You know you're on autopilot during your workouts when, halfway through you're set on the pec dec, you realize you're sitting on someone's lap. It's time to shake things up a bit. Every gym has a variety of people who come in and do the same routine time after time. The same movements, weight, reps, they even do the exercises in the same order, every workout. Three years later, their body still looks the same. If you don't know the guy I'm talking about, you're that guy.
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