Category Archive : Fitness

EXTREME ABS

Bodybuilding – Very Hard Abs

Abs are not only about the washboard stomachs we have grown conform to seeing on the professional body-building stage. There’s a ton more to it then meets the eye. The actual anatomical make up involves the Rectus abdonomis, the external abdominal oblique muscles, serratus anterior and the internal abdominal oblique.

Most of us tend to train our abs as a finishing touch on our overall appearance but we forget the main function of the abdomens. The abdomens are in charge of allowing our bodies to bend forward and back as well as to the side. Their main function is keeping our posture but they also aid in keeping our body stable when taking part in different activities and naturally in both higher body and lower body lifts while iron pumping.

By absolutely understanding the functions of our abdomens we can then implement effective ways of training them. As you read earlier our abdomens allow us to “flex our trunks” or in other words bend forward. The best way to effectively teach them is to repeat this movement while in the gym. The rationale most bodybuilders train their abs is definitely to increase the general definition of the abs.

There are a number of ways to go about getting this. One idea is to eliminate the fat that covers the abdomens. This may be achieved through both dieting and cardiovascular activity. An alternate way to help define your abdomens is to do abdominal exercises intensely with awfully high repetitions. The explanation for this is that you do not need to add any unwanted mass to your abs.

Cardiovascular conditioning is easily the most important aspect used to help a body-builder achieve outlined abdomens. Bodybuilders use cardiovascular as a tool to help shed undesired fat. The key to effectively using cardio is to know exactly when to implement it into your routine. If you start doing it to early you may halt all the gains you are hopelessly attempting to make, but if done to late you won’t have enough time to get your abdomens in the shape required for competition. A good kick off point is about 11 weeks out from the competition. This will give you enough time to chop your body fat and water retention.

The most misunderstood and under exploited tool for body-builders looking to obtain shredded abs is definitely dieting.

Don’t Compromise Your Health When Trying To Achieve Rapid Weight Loss

Understanding your diet and nutrition is 75% of your battle if you want to lose weight, I guarantee that if you conquer this you will lose weight, and this also means you don’t need to be going to the gym every night, which is a big plus for most people trying to lose weight.

Photo by Tyler Nix

Your body works in cycles, so every three to four hours your body needs food, so instead of munching at a chocolate bar, or a pack of crisps try taking some nuts, fruit, or just even a healthy snack bar, these things don’t need any special preparation. If you have time to make something just try making a quick sandwich but make sure its multigrain bread and try peanut butter on it. Did you know that eating an apple everyday will stop you from craving anything which is bad for you?

You also need to understand what Protein and Carbohydrates do for you and when to eat them. Protein foods are Tuna, Chicken, Roast Beef, Egg Whites, Cashew Nuts, Skimmed Milk…etc. Carbohydrates foods are Low Carb Pasta, Fruits, Porridge, Multigrain Bread…etc.

Photo by Mgg Vitchakorn

One of the biggest myths of all time is in trying to lose weight is to cut out your meals through out the day, this is just rubbish. You need to start to eat more often, but I must stress not big meals everytime. Your body needs to refuel and running on an empty tank is no good.

The first meal of the day and the most important is your breakfast, you need to eat as soon as you wake up, next you need to try and eat around 10ish, just an fruit will do here, next is your dinner, here you can have a mixture of carbs and protein, but don’t over fill your plate, next try another quick snack just before your tea, Then it’s your teat, again mix your carbs with protein, then just before your going to bed try eating something which has protein in it, this way while your body is asleep it’s still burning off fat. You should start to eat around five to six small meals a day if you want to lose weight.