With all the gadgets that were made to enhance our bodybuilding exercises, I’m wondering if "no gadgets at all" is still a way to go to build some abs. I don’t have anything here at my home other than a pair of dumbbells, and I can’t afford to go to a gym yet, so I have no choice but to figure out something to build muscles and gain abs without all those gadgets.

Situps are OK, but for real six pack abs you want to be doing a combination of abdominal crunches and leg lifts.

This is what I do:

3 x 25 reps of ab crunches

3 x 25 reps of leg lifts

Do this every other day (at least). Note that you also have to have a good diet and do some cardio at least (ideally twice per week).

You hear it everywhere, especially at the gym, the latest magic method to get 6 pack abs. They come in a variety such as diets, workout regimes, and secrets of personal trainers. Some of these methods are accurate ways to get 6 packs abs, others are pure hype. If you are really going to get six pack abs, however, you have to learn to separate the wheat from the chafe, so to speak, or you will never obtain your goal.

Let us separate truth from fiction and hype. The bottom line is your diet is a crucial component to getting those six pack abs. One of the most truthful mantras in the fitness business is that ‘abs are made in the kitchen’. If you are not eating ‘abs food’ your belly will not lie!

So, you ask, what should be cooking in my abs kitchen?

Well to start it should be no secret that protein is king. Protein not only provides the main construction tools you need to have to build muscle, but it is going to satisfy those hunger pangs much better than feasting on carbohydrates will. King protein is more costly over any additional macronutrient which deciphered simply means the body will burn more calories nuking protein over carbs and fats.

Our next point is you do not have to avoid dietary fat that is derived from mainly monounsaturated and polyunsaturated fats like olive oil, fish oil or a variety of nuts, natural peanut butter (preferably the kind you make yourself in a health food store directly from the peanuts) or my favorite; avocado. It is a true statement that consuming fat will build up calories quickly, but if you retain it between 20-30% it can also be one of the best paths to reach 6 pack abs quickly. It is a key that dietary fat assists in maintaining your insulin at a stable point, because if it is too elevated it can cause fat addition on its own.

Important to note is that dietary fat makes you feel hunger satisfied for a longer period of time than both protein or carbohydrates will. It is interesting that some high fat diets will result in six pack abs quickly since your body, being the good student it is, will learn to metabolize fat for energy. It is necessary to keep an eye on it, but do be certain your are including some dietary fat in your diet. Always keep in mind that when it comes to ingesting carbohydrates and obtaining those six pack abs, you definitely want to partake of them after your workouts. The reason is simply that this is when your body really needs carbohydrates intensely and thus will absorb them into your muscle tissue the fastest. This is the time when it is least likely carbohydrates will transform into body fat.

When you ingest carbohydrates after your workouts it will assist in the repair and recovery of your muscle tissue which means you an get back in the gym much faster.

Since we know you want those six pack abs as quick as possible, then be sure to include with each meal one to two cups of fresh, raw vegetables which help to control insulin levels, accelerate protein being absorbed and pervade your body with vitamins, important minerals, natural fiber and critical antioxidants.

The bottom line here guys and gals is if your primary goal is to achieve 6 pack abs in the approaching months, you have to pay close, careful attention to your diet. This is the magic potion that you cannot ignore if you are going to be triumphant in your quest!

Brad Hodges
http://www.articlesbase.com/fitness-articles/potion-for-6-pack-abs-711091.html

It is hard to turn on the television, read a magazine, or even surf the internet without coming across an ad for the latest diet trend or secret. Unfortunately due to busier lifestyles, excessive eating of fast foods, and lets face it… pure laziness… as a society we are getting fatter.

Due to those same busy schedules, people are looking for a quick fix; an easy and fast way to lose weight without a lot of effort or time required. Plenty of people have found ways to capitalize on this weight loss infatuation by selling bogus diet programs and products that make unsubstantiated claims. Even worse that are the diet pills that go unregulated because they claim to have natural herbals which do not have to be tested by the FDA. Not only do they not promote weight loss, but they can also have unexpected side effects or reactions because they have not been tested.

Often with these diet pills and natural supplements, they explode on the scene with expansive marketing campaigns, sell millions, and then disappear just as fast once people realize that they don’t really work. You also have the extreme end of the supplement line, such as Ephedrine, which can actually result in complications and death.

Taking these so-called weight loss pills is like taking your life into your hands. Even some of the crazy diet fabs that suggest just eating one for for a week, or only drinking juice every day can be dangerous. While they may lead to some immediate weight loss, in the long run they actually result in gaining more excess body fat. So if fad diets and diet pills don’t work, what are the options?

It is a proven fact, that the only way to lose weight and keep it off is a fundamental change in your diet and regular exercise. Most people rely on what manufacturers tell them about the products they are selling, to determine if a particular food product is healthy or not. This is one of the biggest mistakes that people often make when trying to lose weight. So-called health bars can actually lead to additional weight gain!

Most people also try to cobble together their own workout program at the gym, which only leads them to disappointment and frustration when they don’t see results. Without proper guidance, the average person will not see the results they are looking for and will just end up spending excess time in the gym.

Proper guidance is out there if you really look for it. I found a great program that not only gave me a workout program that I could use in and outside of a gym, but it also gave with a nutritional guideline that helped change my eating habits. It is a book called The Truth About Abs (don’t be fooled by the name). While it does show you how to get a slim waste with ripped abs, it is much more than that. The author is a certified nutritional specialist and certified personal trainer, so he combines the best of both worlds. The program showed me how to not only lose the weight, but it also showed me how to keep it off.

There are plenty of other programs similar the one that I used, but it may require some research. Before you decide to take the easy way for a temporary solution to your weight loss needs, put some research into a program that combines a balance of diet and exercise.

Gary Nealon
http://www.articlesbase.com/weight-loss-articles/weight-loss-the-healthy-way-without-using-diet-pills-585944.html

Dream of how to get 6 pack abs? In this day and age, lose belly fat and get 6 pack abs already become a trend especially for young generation to archive perfection in body line. Lots of fat lose manuals, pills and abs machines have been popping up by marketers parallel with the trend for good profits. But do they work? Yes, they work! But a long term commitment for consuming pills and abs machine to get 6 packs abs will affect on healthy and hard work for them with machine during workouts.

Overall, the first most important issue that you must know well is diet is more important than workouts to visible and how to get your 6 pack abs. Nowadays there is so much confusion of what the fat lose really is by healthy diet company. Here we are bombarded these entire conflicting message by telling you what is healthy and what is not! Finally, consumers have lost where should they start of how to get 6 pack abs by lose belly fat in the initial stage by so much conflicting information.

The second important issue is the consistency of workouts! In order to get the best metabolic response to lose stubborn belly fat, you have to focus onto the intensity of your workouts and focus it on working the body as a whole. To archive the lean, you should have high amount with consistency workouts onto the largest muscle groups of your body instead of working onto the specific small muscles. Bear in mind, this is the only way on how to get 6 pack abs effectively.

Finally, let us moves deep inside about the abs workouts. How to get 6 pack abs in real result? This question is really putting so many question marks to those who wish to gain abs. Therefore bodybuilder always recommends the trainer forget about the sit-ups and crunches for most part due to the repetitive abdominal exercise will only provide endurance but not the abs tone you desire. Remember abdominal exercise like crunches are one of the abs exercises which are actually providing you less amount of resistance. Important, resistance is what you need to develops and how to get 6 pack abs.

Kevin T
http://www.articlesbase.com/fitness-articles/brand-new-concept-how-to-get-6-pack-abs-627260.html

Believe it or not, there are Easy Ways To Get Great Abs. But first we have to get the poison out of your head about what you have heard and read. It’s a shame that we have all been so brainwashed by the internet, the infomercials, and the magizine advertisements out there, through the years. But here are 5 things you need to know before we can get to the easy ways to get great abs.

1. The so-called health foods are actually cleverly disguised junk foods!! They can stimulate you to eat more, and gain more belly fat.

2. Ab exercises like crunches and sit-ups are the least effective methods of getting those picture perfect six pack abs.

3. Cardio exercise routines are not the best way to lose that body fat that hides your six pack abs.

4. Expensive “fat burner” pills and ALL the other bogus supplements DO NOT WORK!! They all recommend you exercise for better results.

5. Ab belts, ab-rockers, ab-loungers, and other infomercial ab-gimmicks are a waste of time and money. The model in that infomercial didn’t create that body with that “ab contraption”!!

Easy Ways To Get Great Abs will require some sacrifices on your part, as well as dedication and determination to change old habits. What you eat is a big determining factor when it comes to you seeing those rock hard abs instead of that beer belly. Did you know that by simply trading carbs, for the same amount of lean protein in a day, you will decrease your appetite, and as a result…decrease your body fat?

If crunches are your primary exercise routine, you’re settling for mediocre results. And you should also be aware that excessive floor crunching can shorten your abdominal wall, pull your head forward and encourage poor posture. Unless you were going for that hunchbacked look!

If you have been wasting your time with any of these ineffective approaches…it’s time to stop…and start over! Avoid the suicide training techniques that 98% of trainees do, you will make twice the gains in half the time! You’ll be training smarter… not harder and the results will blow your mind.

There are 9 principles that MUST be executed to build even one pound of muscle. Once you learn to exploit each one consistently, your growth will explode!

Larry Buhrandt
http://www.articlesbase.com/wellness-articles/great-abs-the-easy-way-682726.html

If you work out, learning how to get six pack abs is likely high on your list of priorities. You’ll not only look better if you build six-pack abs, you’ll gain more confidence as well. It takes some effort and willpower to get abdominal definition, but if you stick with the right dieting and exercising program, you will succeed.
If you want to know how to get six pack abs you need to combine diet and exercise to get rid of any extra body fat around your waist. This extra body fat is what keeps most people from getting abs. The key to losing this unwanted fat is to increase your metabolism, or metabolic rate, which is the rate at which the body burns calories for energy.

As far as diet goes, eating 5 or 6 small meals daily is one of the best ways to get six pack abs. The process of eating actually speeds up your metabolism so you burn more body fat. Going on a starvation diet will lower your metabolism and make fat harder for you to burn fat. However, when you eat more frequently you need to make sure that your meals are low in calories. Your meals also need to be nutritious and high in protein. This doesn’t mean that you have to go on an extremely low-carb or low-fat diet. These macronutrients are important for many bodily functions. Just make sure to consume most of your carbs during your earlier meals because they’ll be less likely to end up being stored as fat. You should also have as many natural foods in your diet as possible if you want to get defined abs.

Of course you need to exercise if you want to get six-pack abs. What most people don’t realize is that it doesn’t take hour after hour of exercise every day to burn fat and get into shape. What it takes is high intensity training when you work out.

While cardiovascular exercise will help you burn a lot of calories, you can take it a step further and boost your metabolism by performing your cardio workouts with more intensity. Whether you run, bike, or exercise on an elliptical machine you should do some bursts of high intensity training to get the most out of it. This will allow you to finish your cardiovascular workouts in less time with all of the fat burning benefits. You may have heard that it’s best to do between 45 minutes and an hour of cardiovascular training every day to burn fat and get 6 pack abs, but this isn’t necessarily true. Look at elite sprinters as compared to elite distance runners – the sprinters always look more defined. If you work hard, a cardiovascular workout shouldn’t take longer than 20 to 30 minutes.

Weight training is another form of exercise you must do when you want to know how to get six pack abs. Building more muscle mass will boost your resting metabolic rate so that you are burning extra calories all of the time. The core of your body, which includes the abs, will also get work from stabilizing the body when you are lifting heavy weights. If you weight train with high intensity you should be able to get a great workout finished in 45 minutes or less. When you weight train, it’s best to focus most of your workout on performing the tough, compound exercises such as squats, deadlifts, power cleans, bench presses, pull-ups, rows, and military presses.

If you switch between doing cardiovascular and weight training workouts every other day, you’ll find that it won’t take as much time as you thought to get 6 pack abs. You can also opt to do both one day and rest the next. Whatever the case, you won’t need to spend your life in the gym to get into great shape if you train hard enough.

Rob
http://www.articlesbase.com/fitness-articles/how-to-get-six-pack-abs-1206367.html

Baby Boomers and exercise do mix – the outcome is an improved quality of life that you could scarcely imagine.

The truth is well removed from the claim that nothing short of a half marathon every day will do when it comes to baby boomers and exercise program success.

They key question for every baby boomer whose keen to remain fit is – “How can I improve the fitness image of my fellow baby boomers and exercise in a way that encourages me to hang on to my new fitness lifestyle?”

You can use the following suggestions . They’ll change forever your view of exercise programs.

1. Do Not Expect to Look Like Mr Universe Overnight

In fact the truth is you may never look like Mr Universe with a shiny six pack of abs.

And that’s OK because baby boomers and exercise success are not measured just by the size of short term muscle development.

It has much more to do with how you feel about yourself as a regular exerciser. It’s important you feel good about yourself as you can already see yourself with a new improved body. In your heart you know that is manifesting slowly. Even as you begin with a medium paced 30 minute walk in the park.

Be a part of the growing group who say – “We are fitness motivated baby boomers and exercise program development begins with our positive mental attitude”

Choosing the right attitude and hanging on to it helps you feel good about yourself long before the development of new muscle tone.

2. Exercise with Like Minded Baby Boomers

You will have a much greater chance of success with your new program when you choose to seek out and find like-minded baby boomers and exercise two or three times a week with them.

The truth is you need the support of other baby boomers. Especially those who feel good about themselves in their new fitness program.

You can encourage one another. You can make yourself accountable to them for your progress.

You can have them measure your fitness development progress. Remember what you can measure you can control and what you control you can always improve.

You don’t need to slow down your progress by relying upon yourself to keep up the best pace in your exercise program.

You will be amazed at the outcome as you trust another baby boomer and exercise as if they are your personal trainer with your best interests at heart.

Because you are team mates you can focus much better on improving quality of life for both of you. .

3. Exercise at a Pace That You Can Maintain for the Rest of Your Life

Your pace set by fellow baby boomers and exercise regimes that they call on you to stick to will be something you will need to spend time getting agreement on.

You will need to have honest and open communication with them as you share any medical history that require a modification of your program. Tell them of cardiac
complaints or any diabetic challenges you may have had in the past. Discuss these issues also with your doctor.

In review then, with your team of baby boomers and exercise schedules tailored to your needs, you need to remain in agreement that your new program is centered on the three point list of expectations.

Firstly you don’t expect to look like Mr Universe overnight, you need always to exercise with like minded baby boomers, and finally you need to exercise at a pace that you can keep up and one that you want to maintain for the rest of your life.

You will be blessed with an extension of years beyond your imagination. You’ll find yourself enjoying leisure activities that amaze younger members of family.

Your team mates will begin thinking of you as one of their baby boomer and exercise “success stories”

Enjoy your new improved quality of life.

Ken Little
http://www.articlesbase.com/non-fiction-articles/baby-boomers-and-exercise-the-truth-at-last-62906.html

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