Your Two Part Exercise Plan For Developing Lean Flat Abs

If you are looking to build ab muscles that are the envy of your friends or if you have tried to accomplish this in the past but have not been successful then this article will help you get off to a fresh start.

Developing firm abs is not rocket science but it does require two things. The first is the right exercises and the second is consistency. Without either of these you’re wasting your time.

The two part exercise plan.

One of the most common misconceptions among those who want to develop eye popping abs is that if they just do enough crunches for a long enough time the abs will magically appear. For those who are carrying excess belly fat they might think that if they work on developing their abs the belly fat will disappear in the process. But that’s not how it works.

If you’re sporting too much fat around your mid section those abs that you’ll work hard to develop will never shine through the blubber. This means you need an exercise plan to get rid of the belly fat and an exercise plan to build your abs. Along with the exercise for eliminating the fat you’ll also need to change your eating habits.

Start with looking at what you eat and when. Is your idea of breakfast a donut and coffee or even no breakfast at all? That’s like putting water in your car’s gas tank. Breakfast is the most important meal in the day and if you short change your body you’ll be looking to make up for it later in the morning or at lunch when you may overeat to make up for the lack of fuel you should have started with earlier.

When you miss a meal or don’t eat a proper meal your body thinks it’s being starved and goes into preservation mode. When you finally do eat your body will store more calories as fat in preparation for the next period of starvation. The answer is to eat food that is high in protein and low in calories. Protein shakes for breakfast are a good way to fill your tank as they are low in calories and high in protein, but there are other choices as well.

Part one of the exercise plan.

Once you’ve started controlling the calorie intake the next step is to get rid of the belly fat. Your best bet is to do cardio exercises that involve the whole body. These exercises include biking, swimming, jogging (or running), and even rope jumping. Always remember to keep your body well hydrated by drinking lots of water or sports drink. This will also help to flush out the toxins in your system. Belly fat can be hard to get rid of but if you follow this regimen consistently you’ll find that fat disappearing before you know it and will allow those abs to shine through when they finally develop.

Part two of the exercise plan

While you’re working on your belly fat you can also work on building those abs. Keep in mind that even the best ab exercises, if done wrong, will not produce the results you’re looking for. Do not rush through the workout. As you do these as well as your cardio exercises remember to pull your stomach in as if you were trying to squeeze through a tight place. Tightening the stomach muscles will help to give them definition.

Proper breathing is also important as you go through your workouts. Inhale as you begin a body motion and gradually let it out on completion. Do not hold your breath during any part of the cycle.

You should do your ab exercises on alternate days to give your muscles time to recoup. In the interim you can work on your cardio exercises.

A Year Round Resolution For Fitness – And a Guaranteed Prescription to Make it Last More Than a Week

Fitness centers love January. The holidays have wrecked havoc on the diets and waistlines of many guys (women too) who then resolve to get fit in the New Year. So they flock to the gym and get themselves a shiny new membership. They purchase the latest in fitness wear and maybe a new pair of running shoes. The fateful day arrives for their first workout and with grim determination they hit the treadmill, pump the iron and grunt through as many sit-ups as they can muster. Within fifteen minutes or so, they begin to think something like, “Crap, this is really hard.” But they push through and complete their one hour baptism of sweat. Alas, many are never seen at the gym again, because the next day they wake up screaming (or crying) as every muscle in their body writhes in agony. At this point, they give up and say with finality, “I just can’t do it.”

However, some remain a glutton for punishment and set foot in the gym another time, and that is due to the sweet blossoming of spring. Well, not really; it is mainly because spring is the precursor to summer – and the beach. Guys love to play in the waves, scorch themselves under a hot sun, drink a cold beer by the pool, check out the girls – and they want to look good doing it. Consequently, fitness centers love the spring as well. They are fully aware of the droves of sun worshippers who will try again with renewed vigor to get in shape, only to give up one more time, usually until next January.

Resignation is not the way to kick off any season. Resolutions are usually positive, forward thinking actions, but sometimes people rush into something with great enthusiasm and try to do too much too fast. The gym does not have to be a place where one leaves in pain as a rule. As a matter of fact, the first month of a gym membership should be as pain free as possible. Most folks put on extra weight over many years; well, it is not going to all come off in three weeks. It is going to take some time, and that means the first priority of a successful gym membership is making the commitment to go on a regular basis.

Habits take time to develop, and if the first few encounters with a new activity are full of anguish, they might not take hold. One suggestion is to take it easy the first few visits, maybe for the entire first month. Easy enough so that the following days will be pain free. Lift lighter weights on the machines, run or walk a little slower on the treadmill than normal. If someone walks away from a workout, and thinks, “that was fun,” they will be more likely to do the activity again. Once the habit is developed, intensity can be slowly increased and in the process, progress can be made because the truly hard part, the lifestyle change of habitually exercising, has already been accomplished.

The gym is not the only workout regimen that applies here. Over do the laps on a track and a guy will feel busted. The same goes for a game of soccer or basketball. Take it easy the first few times; work into shape slowly and the habit will come, and the fitness level will improve.

How To Build Muscle And Lose Fat At The Same Time – My Top 3 Tips For Advanced Level Bodybuilders

These are my top three tips for advanced level bodybuilders, who are looking to breakthrough to the next level of bodybuilding. This article uncovers the principles, which you need to follow in order to breakthrough. Follow these principles closely and with persistence and you simply can’t go wrong!

Tip No1: Workout 2 times every week:

The more advanced bodybuilder you become, the more you build your muscular structure. The more well-built you are, the more you need to challenge your body. The more you challenge your body, the more rest you need to take between workouts.

Therefore, at the advanced level you need to give your body 2-3 days of rest between workouts. Therefore, it would be nest if you set two days in the week, in which you do your routine every week. For example, you can exercise every Monday and Thursday, thus having 2 days of rest on the weekend and 2 days of rest midweek. This amount of rest should give your body sufficient time to rebuild itself, and at the same time it would not be too long.

Tip No2: Alternate between two diverse workout routines:

If you have read my articles on the beginner and intermediate levels, alternation between two diverse workout routines is the common thing in all of these routines. It is really important to alternate between two routines to give your body some variety and to challenge it in the proper way.

The difference between the advanced level diverse routines and those of the previous levels is that these routines constitute of a lesser number of exercises – 8 and again have 1 sets of each with 8-10 repetitions. The idea here is that since the intensity of the exercises is going up, then you can not do as many as before. You can see the gradation for yourselves – we started with 12 exercises at the beginner level, went down to 10 at the intermediate level and are now at 8 at the advanced level.

Tip No3: Alternate between the two routines for 12 consecutive weeks:

We said it already in the intermediate level advise, but in case you have missed it – consistency is key here! So, after you start the advanced level routine, you need to go with it for at least 12 consecutive weeks. Just do it!

Consistency is key, and that is for a good reason. The goal of this alternating between the two routines is to give your body variety, but to do so in a directed manner. In other words, you should not put your own routines in the mix, but go with the ones that are suggested here. As in the intermediate level, you should start with legs, then go through the upper body and arms and finish off with calves and abdominals. Follow this system closely for 12 weeks, push your body to the limit, and then you should have some good results to show off!

These were my top 3 tips on how to breakthrough at the highest level – the advanced level. As with the beginner and intermediate levels we covered before, consistency is key here. What is distinct in the advanced level is the growing intensity and reduced frequency of the exercises. Of course, there are more details to this system, which could not be covered in a simple article, but those details are discussed in the proper book, a review for which you can find on my website. Otherwise, enjoy exercising!

Seven Great Tips For Woman’s Fitness

Here are 7 great tips on how to become an effective fitness woman:

1. Get a program that will best suit you. Every fitness woman is different. You may have surgical history where a program may not be suited for you. Always consult a qualified trainer to make sure that the fitness program will not hurt you. If the fitness program is not for you, it will only be a cause of frustration and injuries.

2. Set realistic targets. Wouldn’t you be frustrated if you set your mind into reshaping your body in month? Make sure that the body you prefer in a period of time is achievable and realistic. The program should also be practical and will not give you false hopes. It is important to be aware of the blocks you encounter in your daily living. This will help you know what program is satisfactory. And once a program has been reached, then you can set goals and timelines that are realistic.

3. Exercises should work on the parts of your body where muscles are. The reason mainly is, when you develop muscles, you burn more calories and then you lessen the fats in your body. Multi-joint exercises and weight lifting are recommended. Learn what exercises work on certain parts of your body. Multi-joint exercises are also said to be effective but time saving.

4. Be systematic on working on your muscles. Your muscles should be working harder over time. Repeating the same sets of exercises and same weight without getting your muscles to work harder will not give satisfactory results. You can record your daily results and make the progression based on your previous data. A daily log will also motivate you since you are able to track how far you have gone. It builds confidence since there is a written proof something that was successfully accomplished.

5. Perform a set of exercises in 10 repetitions. Every number that was accomplished is called a repetition. Try to make every repetition with less momentum as much as possible. The lesser the momentum, the harder your muscles work. And the harder they work, the bigger they become. To check if there is much momentum when lifting, see if the arm is floating. If the arm does float, then there is much momentum.

6. Be flexible and perform a variety of exercises. Every exercise program should have a variety. You can change your exercises, goals and sets every month to keep you motivated and on the go. Doing this will help you prevent being bored and losing energy physically and mentally.

7. Be Motivated! The best way to keep the energy levels of trainees is to allow a healthy competition and allow them to have a sense of control. Having control is having the sense ownership where everybody gets a part in implementing a program. To do this you also need to be consistent in demonstrating your skills.

Not all programs work for all types of people. There is no workout that is best for everyone. But you learn from experienced people. Learn to acknowledge blocks and demonstrate self-discipline, keep yourself motivated and work harder everyday and add variety. Doing these things, you will discover that a lot of programs will work for you.