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Rock Hard Abs


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Rock Hard Abs

  1. 1. ==== ====For great weight loss tips, CHECK THIS OUT! ====Whether youre straight, gay, black, white, puny or super-sized, just about everyone wants to havea great set of abs. In fact, wed venture a guess that an ab-lined trunk is the number one choice formost people if they could be endowed with just one stellar body part.Sure, a lot of meatheads would still choose big biceps... but thats only because they have bloatedmidsections and no chance at chiseled abs. And lets face it, the desire for a well-definedabdomen unites the sexes in ways that relationships, group sex and naked Twister just nevercould. Why do you think God invented the belly shirt for women and Calvin Klein underwear formen, for Christs sake? Duh! The Lord knew what he was doing, thats why.But if matters of divine intervention just arent your cup of tea and you need more logical proof,consider this; Any physical attribute that says Im young, sexy and ready for any action you wannabring my way packs a wallop in the scheme of success with all matters of sexual prowess. Canyou think of another visible male body part that can say that much with a mere peek? Good absscream, "Im a SEX GOD and can go ALL NIGHT!" Doesnt that mean anything to you flabby-gutcouch jockeys out there??If it does, were sure youll be reading on.If not... go in peace, portly son, and eat a bag of Cheetos for us while youre at it!Its all a matter of priorities. You either want the physical edge with the ladies and the stud statusthat can bring, or youre content with the same boring TV dinner that is your wife or currentgirlfriend because youre too lazy to better yourself and she doesnt deserve it. That is, of course,unless the lady in your life is in better shape than you. If thats the case, youre just biding yourtime until Julio the pool boy swoops down with his net and skims the suit top right off your woman.Theres really no good reason to wait around to build your abs, lets not disagree on that much. Butsince nobody goes to the gym strictly so he can build his midsection, it needs to become a priorityand part of something bigger. That balancing act between what is most important at the time andwhat is ultimately important in the big picture is what you need to rectify before you receive thebounty of goods, shaped like the underside of a tortoise shell, that will replace the flab you nowhave.Good abs are obviously best appreciated in the spring and summer months of the year. Sincethats the case, youll need to focus on them all year long, but with special emphasis on a seasonalbasis. We say, "good legs in the winter and good abs in the summer" as a general rule of thumb.However, if you live in either Florida or southern California, youll want to scratch that thinkingbecause if your front porch is shaded by palm trees of any variety, youll need to prioritize your absall year long.
  2. 2. Something You Never Knew About AbsAbs arent like any other muscle in the body. If they are like any muscle group, they are closest tocalves in the way that they respond, but truly, they arent even like calves. The abs are a musclegroup that have a high threshold for stress and strain. They can take a beating and recoverrapidly. And unlike smaller body parts, such as biceps or triceps, the abs can take a tremendousamount of stress and actually benefit from it. Whereas,you might take your arms to failure once or twice a month to get them to respond to a different sortof stimulus, its going to take you a lot of imagination to come up with ways to actually beat yourabs at the endurance game. You know the saying "more is better"? Well, in this case, its true.Endurance isnt something most people equate with building good muscle mass. In fact, itsusually just the opposite. But the truth is, it is through endurance that you will build your best abs.Endurance, however, by its very name and definition, takes time to cultivate and accumulate. Itsnot like you can expect to be able to do a thousand crunches tomorrow night right off the bat, evenusing poor form. You have to work up to it.But heres the Catch-22 that makes ab training so frustrating:As you work up the steam and endurance through practice, your abs will become stronger andstronger and require more and more resistance and endurance in order to benefit and continueshowing results. So essentially, the harder you work, the harder youll have to work to see thesame progress!Now when we talk about resistance, it isnt so much in terms of adding more weight to your abworkouts, it just means that the abs are a demanding and often times a harsh mistress who neverseems satisfied with your less-than-paltry efforts. Get used to the fact that your abs will continuallydemand more and more of you (read: drain you dry) the more you go after good midsectionconditioning.Sound familiar? Get over it! No one wants to hear your social sob stories!So why does this happen? The abdominals are a muscle group that quickly re-oxygenatethemselves following periods of intense stress having been placed on them. That is to say theyrecuperate extremely fast from the stress placed on them, and are ready to go again in a matter ofa minute or less. Try that with your quads and youll end up amputating your legs from the kneesdown. Dont do it with your abs and youre destined for a mediocre midsection.If youre not ready to go when your abs are, it can actually hinder your progress because the absrequire constant cumulative stress over a period of at least 20-30 minutes for any benefit to occur.Hence, the need for accumulated endurance. The only way to get endurance is to practiceendurance. Long story short? Your first few weeks are going to seem like the longest, mostexcruciating kidney stone passing in the history of the modern world. Your only solace will befound in the fact that youll feel it in your belly and not your nether regions. Thank goodness forsmall miraclesThe Unadulterated TruthWhen anyone looks at a good midsection, they think, If I just do hundreds of sit ups, Ill get there
  3. 3. like that guy did. Truth is, hes only partly right. Thats because there are several truths to considerwhen putting together a routine that will actually work for you. Forget or deny these truths andyoull surely fail.Truth #1: There is no end to good ab training in the big picture, just as there is no room for backingoff on intensity and stress in the smaller, single workout picture, there is no room for it in the bigpicture either. Endurance is the key in the short term and longevity is in the long term. If you do notremain consistent with your training, youll lose it as rapidly as you got it!Truth #2: There is more to the midsection, and to making it look like a million bucks, than just thefew vertical slabs that run East to West across your belly. Truly impressive abs require theinclusion of many exercises, other than crunches, that are designed to target other areas of thetotal midsection. There are three whole other parts to consider!Truth #3: Diet is almost 80% of your success in the end. You can train your ass off from morninguntil night and have abs so strong you could crush a V-8 can in the up position, but if its shroudedbeneath a layer of ugly flabby fat, all your hard work is basically invisible. And we all know, if itcant be seen, it just doesnt exist. Just ask anyone!PIECES OF THE PUZZLEThe abs are comprised of 5 parts:oUpper Rectus AbdominusoLower Rectus AbdominusoSerratusoIntercostalsoObliquesThe rectus muscles are the parts of the midsection that most people equate with "having abs".They are the vertical muscles that, depending upon your genetic make-up, comprise 4-5 differentsections that run across the width of the abdominal cavity. They are typically broken up in themiddle and either staggered like bricks or evenly dispersed straight across like tiles. Everyone isdifferent in how they are configured genetically and its not something that is negotiable. Hey, youcan do a lot with the human body, but choosing how your muscles are laid out is not an option.The Obliques are the muscles that run from along the lower part of the ribcage and down to yourhips. They comprise what most people call the waist. Insanely drugged out bodybuilders havehugely developed obliques, but typically not by choice. It just happens as a matter of not watchingthe waistline, straining and not taking care to keep these muscles stress free. However, they doneed to be worked; just not too extreme. They need work only to tie in and make the rest of theabs flow together well. They are part of the sum total of a totally amazing abdominal picture.The Serratus and Intercostal muscles are the finishing touches on the whole picture. They lace
  4. 4. together like lattice over the top of the ribcage just below the pectoral muscles. They come in at a45 degree angle toward the middle of the upper rectus abdominus like two sets of fingersdiagonally interlaced.All of these sub-groups of muscles within the muscle grouping itself must be trained in order toattain a great result. Its also the way to keep your trunk strong in a complete sense for otherathletic endeavors where trunk strength, balance and coordination are important. That goes forjust about every sport, genius!THE EXERCISESYou must do at least 2 exercises per section of abdominal muscle sub-group in order to fully workthe abs. Well give you a few per sub-group to get you started. Just know, there are tons morevariations out there; the world is your oyster. And if youre anything like us, (we puke when we eatoysters too fast) hopefully, youll puke after each ab workout!We also recommend that you work the abs at least 4 times per week to keep the heat on and keepthe abs from totally recovering. They are a highly adaptable muscle and require consistency.Working the abs 4+ times per week will also help you build the endurance you need to keepimproving and actually go the distance in a tough workout. Take just 30 - 45 seconds betweensets and try to superset your exercises in a way that keeps the overall focus and intensity on theabs, but gives a slight break to each sub-group.For example: When you do a set of crunches, also do a set of hanging leg raises immediatelyfollowing to give the upper rectus a rest and the lower rectus a run for its money!Make sure to go at least 15 reps or to failure when you can. You wont overtrain your abs like youwould another body part doing this. Youll just make them harder and better!Upper Rectus*Crunches (with knees raised or on an ab slant board)The point is to lift with your upper rectus only. That means finding a spot on the ceiling with youreyes and sticking to it! Keep your lower back anchored to the floor or ab board. Use knees raisedinitially, and move to ab slant for a tougher workout!*Weighted crunches in kneeling positionHold upper cable pulley with rope attachment and a slight amount of weight. Keep elbowsalongside your ears and dont move em! Use your abs to crunch down over yourself in a kind ofpraying monk position.*
  5. 5. Nautilus Crunch machineMost gyms have these, where you sit in a chair and immobilize your lower body while crunchingover your abs.Lower Rectus*Hanging Leg RaisesYou can use elbow cuffs or just your hands to hang from a high bar. Straighten your legs andbecome motionless, then, raise your knees by curling from the tailbone and tucking your butt.Bring your knees as high as possible or until your hang time ends.*V-Up/Knees into ChestUsing the end of a flat bench, balance on the long end of your butt right about at your tailbone.Lean back with your upper body, grab hold of the bench sides, and balance on your butt as if it isthe bottom of a V. Tense your upper rectus, and pull your knees to your chest.Obliques*Unweighted Broom TwistsUse a broomstick, sans natty hair for this. Any common dowel will do, but do not use a barbell oreven a naked straight bar since it will be too much weight! Stand with your feet 24 inches apart,bend your knees, tuck your butt underneath you, lace the dowel over your shoulders like a squatbar, keep the lower body still and twist at the waist. This is really one of the only "safe" exercisesfor your obliques. Some gyms have a seated apparatus that does the same thing, but requires thatyou use weight. Dont do it!*Cross Knee CrunchesWhen you do a standard crunch this time, youll be leading with the right elbow, touching the leftknee and the left elbow reaching out for the right knee. All crunch work is okay for obliquesbecause it wont tend to bulk them out into huge baboon-like formations.Serratus/Intercostals*
  6. 6. Lying Side CrunchesUse the exact same position as a standard crunch, but drop your knees to the side. Keep yourupper back flat against the floor and lift up over the top of your ribcage, keeping your legs and feetstill and plastered down.*Weighted Kneeling Crunches(to the side)See Upper Rectus section and do some pulls to the side. Youll have to kneel down a bit furtherfrom the pulley station, but youll get the hang of it. Do these separately from the other exerciseintended for the upper rectus.*Decline 180sUsing a decline bench, come up into the crunch position (keep lower back against pad) but swerverapidly from side to side in a 180 degree motion. Come back to center and head back down to thestart position.If you do all of these exercises on a rotating basis, careful to do at least 2 exercises per area of theabs in each workout, and employ things like supersets, giant sets, and utilize an apparatus like theab board, hanging leg raise elbow cuffs, pulleys, etc., youll develop pro quality abs in no time. Butremember... thats not the final piece to the ab puzzle....DIETWe mentioned that diet is about 80% of the success of any living human being in being able toparade their chiseled abs unashamedly. Well, its true! And it didnt stop being true just becausewe showed you some of the best exercises.Heres what you have to do:Eat less sugar and starch - thats all the candy you pile into your mouth at lunch or during"American Idol", all the potatoes and pasta you inhale at dinner after 6pm, and anything else thatisnt nailed down that is empty food. Yeah, we know, pasta was all the rage a few years ago, buthow many Italians do you see with great abs over in the old country, huh?Eat more protein - protein is the ultimate precursor to boosting the metabolism. Boost themetabolism and youll drop ugly body fat that is shrouding your abs. Get at least 1-2 grams perpound of your current body weight, not what you hope to weigh.Eat more veggies and less fruits - Fruits are great for you, if youre a 10 year old and dont put onweight. But once you stop growing in height, all fruit does for you is pack in sugar that you dont
  7. 7. need and probably wont use much of. Juice is especially bad because at least whole fruit hasfiber! Eat more leafy green vegetables and avoid the starchy ones like corn and peas. (Thatmeans tortillas too, pal!)Quit drinking milk - Geez! You stopped being able to digest dairy when you were about 14! Giveup the "builds strong bodies 200 ways" schtick and lay off the dairy. It leaves an unsightly film onyour ab wall and is really... well... childish, we think!Do Cardio - This, combined with diet, is the fastest way to get lean and see your hard earnedmuscle come to life! Do cardio at least 3-4 times per week, at a minimum time of about 30-40minutes.Do cardio, keep a good diet, do your ab exercises religiously and you wont be disappointed. Wepromise! And if you arent snagging at least 20 more female prospects per year, as "Future ex-Mrs. So-and-so" candidates, then youre probably reeeaaalllly ugly! Oh well, at least you can runyour own fingers over your abs and be content.About the Author: Dane Fletcher is the worlds foremost training authority. He writes exclusively, a leading online provider of Steroid Alternative. For more information, pleasevisit Source: ====For great weight loss tips, CHECK THIS OUT! ====