Ab Exercises- The Best Ab exercises

Hello,

My friend Vince Delmonte has contributed an article on the
best ab exercises for us today.
You should definitely take notes- Vince is about to launch
an incredible abs program called "Your Six Pack Quest"
guaanteed to shred your abs. Enjoy

When it comes to getting a solid six pack, doing the right ab exercises is crucial. You can spend hours doing needless sit-ups that aren't really going to have all that much benefit, much to your disappointment. Taking the time to choose smart ab exercises will save you not only gym time, but a great deal of frustration as well. In this article we will discuss the best lower ab exercises and the best home ab exercises as well.

The best movements for the abdominal muscles are going to be ones that reduce your overall stability. The reason for this is because this will require all your muscle tissues, even the ones deep within the core, to contract in order to maintain balance. When you perform regular sit-ups, for example, they are really only going to target the more superficial muscles; one that will still help, but not get you near the results you could be seeing.

So what ab exercises are ones that reduce your balance?

Basically, anything done on an unstable surface is going to get the job done. This would include movements such as walking across a balance beam, performing one leg squats, one arm shoulder presses, or bent over dumbbell rows standing on one leg and of course, utilizing an exercise ball for any laying abdominal movement you perform. Working on a BOSU ball and stability ball ab exercises are also excellent options. As long as you have a set of free weights and stability ball then these would qualify as your best home ab exercises as well.

By far the most effective lower ab exercises are hanging leg raises while you use your lower abs to rotate your pelvis which is the secret to performing this effectively. Lying leg raises, lying leg raises on a 45 degree incline and cable crunches are also rock hard ab exercises.

Another area you might want to venture into with your ab exercises are those that utilize heavy weights.

While this will not necessarily get you 'cut' so that all your individual muscles are showing - that takes having low levels of body fat, what weighted movements will do is help further build the muscle tissue and make your abs "pop".

The more muscle mass you have, the faster your metabolic rate will then be, so in an indirect way, that could in fact help you burn off excess body fat.

Furthermore, doing weighted movements will also increase your strength greatly, reducing the risk of injuries from any other type of exercise you may attempt. Weighted ball crunches with a stability ball on your chest is my favorite home ab exercises.

When choosing when to perform your ab exercises, if you are looking for performance, do them on a separate day from all your other work. Just like any muscle group, you want to be fresh when you do them.

If, on the other hand, you are more just doing them to help build some strength, but more to round out your exercise program, then you should be doing them at the end of your workout session. This will prevent them from fatiguing early, because they are going to be predominately used in all the other lifts you perform (heavy squats for example).

In many cases this rule can be bent though. For example, if a client comes to me and their abs are the weakest muscle group then performing them at the end of the workout makes no sense because they will be pre fatigued from the workout and you will not be able to train them as intensely so prioritizing your abs at the start of the workout can become the exception in this case.

So, next time you are creating your workout and are picking out ab exercises, keep these points in mind. Having good dedication to performing these exercises on a regular basis and then following a clean diet based around raw vegetables and proteins are the two main components to developing that six-pack you're hoping for.



Hope this helps,

Eric Bonilla

Ripped Abs - Get Ripped Abs

Hello,

Here's an article to help get those ripped abs this summer.

I would say the biggest misunderstanding out there in regards to achieving six pack absis performing endless amounts of crunches to achieve the ripped look.It really isn't your fault. You've been bombarded with infomercials peddling their latest ab gadgets,guaranteeing abs in record time.It's no wonder there is so much confusion in the fitness industry.

You're in luck. I'm going to show you how to get ripped abs - Guaranteed.Hope you're ready to work, because its not easy, but what in life is easy when the payoff is high.The most important aspect of attaining ripped abs is your nutrition.It is often said that your abs are made in the kitchen .
That's great, my abs are made in the kitchen . What foods do I eat?How often do I eat?

Here's the deal- You must consume small frequent balanced meals through out the day,Consisting of a lean form of protein, complex carbohydrate, and healthy fat.You should consume a meal every three to four hours with at least five meals consumed per day. Micronutrients

Let's start with protein. Protein is the costliest of the three micronutrients, and no I don't mean at the check out stand I mean in terms of the energy it takes your body to digest. This is the major reason why you want to ensure you have a lean form of protein in every meal.Another reason for putting protein in every meal is protein helps you build muscle.If you have more muscle on your body you will elevate your metabolism, which means more calories burned i.e. more fat burned.
Needless to say, protein is a very important aspect of your nutritional plan.Select lean forms of protein such as lean red meat, chicken & turkey breast, non- fat cottage cheese & yogurt, string cheese, fish, egg whites, protein powder.

Complex carbohydrates can be split in two groups starchy & fibrous .Starchy carbohydrates are potatoes, oatmeal, bread, yams, legumes, pasta, brown rice.Fibrous carbohydrates are all vegetables & fruitsI would like to see you use starchy carbohydrates after activities such as working out. After workouts your muscles are depleted and ready to vacuum energy to replenish Glycogen stores that have been used for the workout.Utilize fibrous carbohydrates in every meal . Vegetables are loaded with vitamins Minerals , and fiber.An important note to consider as well about vegetables is there is no water retention like there is with starchy carbohydrates. For every gram of starchy carbohydrate there is three parts water, and for someone trying to get a six pack water is the last thing you want to Hold on to in your mid section.

Healthy fats are walnuts, macademia nuts, almonds, pecans , avocados, olive oilHealthy fats are calorically more dense than carbohydrates.This will ensure your energy levels stay elevated.There is 9 calories Per gram of healthy fat vs 4 calories to carbohydrates and protein.Also energy from healthy fat will keep your blood sugar on an even keel. That factor alone is worth adding healthy fat to your nutritional plan.Stable energy levels keep you away from quick energy foods (junk food) when energy levels drop.

Hope these tips helped.



Just remember- Your abs are made in the kitchen.

Eric Bonilla

6 Pack Abs

Hello,
My friend Vince Delmonte world famous fitness expert has contributed http://eeb123.nononsense.hop.clickbank.net/?w=300an article to help us all get the much coveted "6 Pack".
Enjoy.

Everywhere you turn, someone's promising the next secret to getting 6 pack abs. Some of these so called 'secrets' have some degree of accuracy, while others, not so much. Deciphering which are the best methods to getting 6 pack abs is going to be critical to your having success with this goal.

The biggest area you need to focus on when trying to obtain 6 pack abs is going to be on your diet. Like it or not, the old saying that 'abs are made in the kitchen', is probably one of the most truthful statements in the fitness industry. If your diet isn't in line, your stomach is going to show it.
So, what should you be doing with your diet?

First, ensure you are getting enough protein. Not only is protein going to form the key building blocks you need to build muscle tissue, but it's also going to provide you with a better feeling of fullness than eating just carbohydrates alone would for example. Protein is more "expensive" than any other macronutrient meaning that your body will burn more calories breaking down protein compared to carbs and fats.

Next, don't be afraid of dietary fat that comes from primarily monounsaturated and polyunsaturated fats such as olive oils, fish oils, a mix of nuts, natural peanut butter and avocado. While it's true that eating fat will increase your calories fast, as long as you keep it between 20-30% it can be one of the best things to get 6 pack abs fast. http://eeb123.nononsense.hop.clickbank.net/?w=300 The important point here is that dietary fat helps keep your insulin level stable, which, when high enough can actually cause fat gain itself.


Furthermore, dietary fat will keep you feeling the fullest for the longest duration in time; longer than both protein or carbohydrates would. Interestingly, some diets high in fat can get you 6 pack abs fast because your body learn to metabolize fat for energy.
So, while you do need to watch it, be sure you are getting some in your diet.

Finally, when it comes to carbohydrate intake and getting 6 pack abs, you want to focus most of your carbohydrate intake around the post workout period.
Why?
The biggest reason for this is because this is when your body is going to need those carbohydrates the most and will really suck them up into the muscle tissue. When you eat them at this time, it is least likely that they will turn into body fat.

Additionally, consuming carbohydrates during this period will also help to aid with muscle recovery and repair, so that means less down time from the gym for you.
If getting 6 pack abs fast is your goal than each meal you should consist of 1-2 cups of raw vegetables to control insulin levels, improve absorption of your protein and flood your body with vitamins, minerals, fiber and antioxidants.

So, if you are aiming to get 6 pack abs in the coming months, have a good hard look at your diet. That is the big secret that must not be overlooked if you are to succeed.

Hope this helps,

Eric Bonilla