Building Abs

Before I lay out the 3 simple steps to achieving six pack abs, I would like to tell you a story about a guy who trained like crazy, did all sorts of sit ups, crunches and curls, medicine ball workouts, weight lifting, you name it he did it, but you know what he never got his six pack and here is the reason why. He was going about it all wrong.

A lot of people are frustrated by not being able to get abdominal definition and I know how this feels as I personally struggled to achieve a nice six pack for years.

You know you are probably going to kick yourself when you finally see where this guy and most others go wrong in their vain attempts to chisel out that six pack. I know it hit me like a breath of fresh air when I suddenly saw the reason for most people’s failure, including my own.

What IS The Truth About Six Pack Abs?

Bewildered, confused, searching for truth? If this is you, then I would like to say that it is not really your fault.

Let me explain.

The captains of industry know that they stand to make far more money from you if they sell you a half solution and not a complete cure. If they can get you halfway there, and still leave you in a state of frustration, then you will be more likely to come back at a later stage and buy their next offering, since your initial problem remains unsolved.

What I am talking about is the fitness industry ab wonder worker machines. They know very well how important physical fitness and good health is to many people, and they also know that once they establish a connection with a buying customer, their livelihood is going to be extended if they can sell you not one, not two but a seemingly endless supply of ab worker, ab lounge, ab kingwhatever products, knowing very well that the seat of the problem is not being dealt with, leaving you the purchaser wanting more and vulnerable for the next miracle cure.

Really It Is Not Your Fault

Let’s be honest here, put your hand up (don’t worry no one is looking) if you have caved into a late night infomercial of some kind and bought one of these products thinking that finally you had the answer to your lack of six pack definition?

Those deceptive commercials only show you professional models that have not used the products, or they show you customers who have used their product but only as a small part of an overall fitness campaign that really had little to do with the ab-whatever machine.

So what is the answer? What are the 3 simple steps to six pack heaven?

3 Simple Steps To Six Pack Abs

1. To achieve a six pack you need to remove the fat that hides your abdominal muscles, (we all have six packs they are just hidden).

2. You need to exercise your abdominal muscles in the correct way and at proper intervals to get definition once the fat is dealt with.

3. You need a system to help you achieve the above that will keep you motivated in your quest for abdominal definition that is going to be your guide for the rest of your life.

Now that doesn’t sound that hard does it? You see, we are brain washed by these false advertisements that promise something that cannot be delivered.

You simply cannot get out what you don’t put in.

If you don’t put in the correct amount of nutrition, regular vigorous exercise and continue to adopt this as a lifestyle, then you cannot expect to get a nice six pack or proper health for that matter.

“Get Six Pack Abs In Six Seconds”. Doesn’t that sound ridiculous? Of course it does but we have been brain washed and really it is not your fault that you find yourself here today wondering just what to do about this problem.

Now you may have heard about a fitness trainer by the name of Mike Geary, he is the author and publisher of one of the best selling ebooks of all time, on the subject of six packs, called the “Truth About Abs”. This book lays out the 3 steps above in a logical, no nonsense manner that is easy to follow. It is relatively inexpensive and just think how you will feel to have finally found a real solution to your six pack quest.

Apart from all the money you will not be spending on useless gimmicks, you will have the six pack you have always desired. So stop buying into the lies and start living the life you have always wanted, the truth is out there and it is time more people like yourself knew about it.

The author of this article, Greg Gillespie is fitness enthusiast with over 25 years experience in personal training and physical goal achievements.

If you found this article helpful, you may like to read more about the Truth About Abs by visiting this website, http://www.absixpacksecrets.com

What is “good cardio”? Thats of the most frequent questions I get asked. People are always asking if some specific machine or activity is good cardio or not. Before we go into what IS good cardio, lets review WHY cardio is so important

•#1 lose fat! – want 6-pack abs? Only way is to lose fat thru cardio and nutrition.
•#2 Cardio can improve your mood and significantly reduce depression. Its been prooven by study after study, cardio can make you happier!
•#3 Perform better at school or work! Daily cardio reduces mental fatigue and gives you more energy. A recent study from the U of G showed that daily cardio reduces fatigue by 65%!
•#4 Tons of other health reasons -
oreduce risk of heart disease
oreduce blood pressure
oreduce risk of diabetes
olive longer – 2hrs longer for every 1hr of exercise

You’ve heard me say this before and I will repeat it again – cardio is much more important than lifting weights and if you only have 20min a day for fitness, you should spend the whole time doing cardio.

Its clear that there is a lot of confusion about cardio, its really quite simple. In this video I’m going to tell you how to know what is good cardio and how to tell at a glance if a piece of cardio equipment is good or not. Lets start with the basics. The purpose of cardio is to elevate your heart rate and keep it target zone for at least 20 minutes. How elevated does your heart rate need to be? Depends on your goal, your age, and your health. If you have medical conditions, ask your doctor what is appropriate for you. If you are in good health, you can use these charts from the American Heart ociation:

http://www.americanheart.org/presenter.jhtml?identifier=4736

So if you are wondering if a particular activity is good cardio, its simple to find out. Do it for a minimum of 20 minutes then measure your heartrate (15sx4) and compare it to the above chart. If your heartrate is in the target zone, then its good cardio – simple as that! With many forms of cardio, like cycling or walking, its easy to get lazy and just lolli-gag along. Its important that you monitor your heartrate during the cardio to make sure that you are not slacking off. Just a note, walking has the lowest dropout rate of all forms of cardio – probably because its so enjoyable.

OK, now lets talk about cardio equipment. I get lots of questions asking if a particular kind of cardio equipment is good. First of all, I dont recommend buying ANY equipment. I’d much rather see you get exercise outdoors by cycling, jogging, or playing soccer, its cheaper and more enjoyable. If you have to workout in your home, I would recommend a cheap jumprope. Having said that, if you are determined to spend money on equipment for indoor use, here is how you can tell if a piece of equipment is good. First of all, good cardio equipment is very expensive and typically costs over a thousand dollars and has three main characteristics
•If the equipment elevates your heart rate into the target zone, then its good cardio – simple as that.
•adjustable speed, very impt
•sturdy = heavy, never seeen anything sturdy under 50lbs most well over a hundred
•sufficient adjustable resistance

OK, some common questions I get about cardio. Many people seem to be looking for shortcuts to cardio. What if I sprint, can I just do 1 mile? NO! You must do your cardio a MINIMUM of 20min, preferably 40-60min. What if I do interval training, can I just do 15min – NO! You must do your cardio a MINIMUM of 20min, preferably 40-60min. I get questions about interval training all the time so lets talk about that a moment. Interval training is alternating bursts of speed followed by short rests, for example in running you might sprint for 60s and walk for 30s. Studies have shown that exercising in this fashion can burn off more calories than steady cardio. If you want to do interval training:
1.you still need to do it for a min of 20min daily
2.dont rest so long that your heartrate drops below the target heart rate zone (purple)
3.Be mindful of injuries, make sure to stretch – you are much more likely to get injured sprinting than

Wow, I’m really groggy myself. Time for me to do cardio before I fall asleep.

For more information on home workouts, please see my free website (no advertising either):

www.scoobysworkshop.com

Limitation of Liability: Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically evaluate this information and with the help of your physician decide if it is appropriate for you.

copyright 2006-2009 scoobysworkshop.com LLC

Duration : 0:10:37

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This is an advanced ab workout, if you are a beginning bodybuilder please see my website for some more appropriate ab workouts. Just a reminder, ab workouts do NOT remove fat. If you have a beer belly or love handles, you need to do cardio and have better nutrition – doing ab exercises will NOT help. Why do abs? Well, not only because a 6-pack looks really cool but strong abs are key for virtually every sport except tiddley winks. Ab strength is critical for hitting a baseball, whacking a golf ball, and especially in sports involving punching where most of the power in the punch comes from your core. Even if you dont do any sports, a strong core can protect your spine from injury.

Now, people get really confused about ab workouts – do you do them once a week or every day? Do you do high reps or low reps? First lets clear the air, there is no “right” or “wrong” ab workout, it depends on your goals. The abs are like any other muscle, if you want them to get bigger and stronger, you work them out hard with heavy weight and give them plenty of rest between workouts to recover. If you want a small, flat waist like a marathon runner then you do a few minutes of abs everyday with no weight and high reps. If you want a really muscular core like a pro bodybuilder with big ab ridges and deep valleys, then workout with high weight and low rep and allow 5-7 days between workouts (morph zoom). Alles Klar?

OK, so this particular ab workout is for people who want those big abs with deep valleys. Lets get started.

This is going to be a killer 30min workout and were going to do this every 5 to 7 days. We are going to do a five supersets with about 3 minutes between. Each superset is going to consist of the following six exercises.
•crunch at max weight (dead)
•crunch with 50% weight (dead)
•bicycles with 50% weight (dead)
•crunch with 0 (dead)
•bickcles with 0 (dead)
•side plank 2x

At the end of the superset, you are going to be DEAD. Now to prove I can take my own medicine, lets do a superset.

rest 3min, repeat. Many people make the mistake of taking it at first to save energy for the sets at teh end, thats a mistake. You have to give each of the exercises 100% effort as if it were the only exercise you were going to do.

Duration : 0:7:54

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