Butts 'n Guts

Rock Hard Abs

Getting rock hard abs is achieved by using several different methods that simply cannot be overlooked. Strict form is the most important, in my personal opinion, because I see improper form throughout each day; especially when crunches are performed. When your form begins to deteriorate, your neck and back suffer, making your chiropractor a very busy person indeed!

Being mindful of both your cardiovascular exercise and your nutrition (notice how I avoid the word "diet" because diet's today are created to make you fail) are also important since this is where the other half of the battle lies.

Any type of cardio (also known as aerobic, for all of you fitness gurus) exercise is extremely important in keeping your heart and lungs in good working order, and also in helping you to lose weight.

It is impossible to do sit-ups all day and expect to look any better in your mid-section in a week or two. If you try this approach don't expect to see those abs come through. Yes, the muscles are now toned but how is anyone going to see them with that layer of fat that is still resting nicely on top?

There are certain research groups that are now calling for cardiovascular activity to be performed for 60-90 minutes per day in order to lose weight and get rid of that fat! That's quite a bit. But because of our culture that consists of our eating patterns, and our semi-consistent exercise regiment, this really doesn't come as much of a surprise.

Yes, I know that this may seem like a lot of time, but ask yourself this question. "How badly do I really want to lose this weight?" For some, one look in the mirror will give you all the motivation you need. For others, it could be a specific goal, such as fitting into a bathing suit come summer vacation, or allowing that beautiful dress to once again grace your hips and waist. Or it could be a more serious situation where medical reasons warrant the weight reduction.

Whatever it may be, you need a goal. Once you have that goal, make sure you don't stay on a piece of cardio equipment for the full time. Spice things up a bit and get on different things. If you don't have access to these it's no problem! There is a great big world out there. You can go walking, running, snorkeling, biking, hiking, rowing, and anything else that will give you some fun.

For those abs to be complete, we must also have great (not good, or sometimes, or when I feel like it) eating habits. How to lose weight and get those great abdominal muscles is actually much less complicated then you might think.

Based on your current eating now, you might be able to shave off a few hundred calories just be making some simple changes. And to make it even better for you, I will only touch upon liquids for this article. Calories from liquids add up rather fast, and if not checked, can put a monkey-wrench in your weight loss plan.

I bet my bottom dollar that if you really look at things, and are accountable for all that you drink, there are a few hundred calories that you could do without. For optimal health, is that extra soda or creamy cappuccino really worth it?

Once you've made the decision here to cut out certain beverages, keep in mind that you just cut out a bunch of calories and you didn't even set foot in a gym...yet! How wonderful! You are already three steps ahead of about 90% of the current population that doesn't know this information.

Using this three-pronged approach of proper form in your resistance abdominal training, aerobic activity, and nutrition, is like creating a blue-print for building a temple. But in our case, that temple that I talk about is your body. By adhering to proper form, your are assuring yourself of completing the abdominal movement with little risk of injury. The cardio and diet of course are there to rid your body of any excess fat and to let those abs really be your pride and glory.

Easy Abs

Have you ever looked around in your gym and noticed that, let's say over a period of a few weeks, you see the same particular ab exercise executed differently by various people? Someone is coming up all the way, while another is not letting their shoulders touch on the floor. One is twisting in what you figure only to be a circus act while that individual over there has a curved spine and could be the next hunchback of Notre Dame.

With all these variations and possibly no guidance on how to do these ab exercises correctly, how can you possibly know which way is correct? Or perhaps none are. Now what? Are you going to take a leap of faith in your ability to blaze your own path or wait a little longer to see if someone else comes along and maybe has a different way that suits you better?

How to work your abs is a subject that can be different with each fitness professional you speak with. Everyone has their own opinion. Not that that is a bad thing. But with so much information out there how are you really going to get the results you are looking for.

Here is the best way I have found to apply this.

First, yes, you have to understand that the human body is very complex and we as fitness experts are always learning new and informative things about how our bodies function. Second, I have found that by knowing a few guidelines to steer you in the right direction, everyone who follows them will eventually be able to actually learn to "feel" (with their body) and see (in the mirror) what exactly is working best for them.

The first piece of advice is something I have mentioned more then once on my blog, but is important enough to say it again. By just doing crunches, or any abdominal exercise for that matter, will not give you that washboard look you may be seeking. It will however strengthen your mid-section. But how will anyone see those stomach muscles if you don't burn off the fat in front.

By the way, a good rule of thumb to follow is this. If you are attempting to showcase those sleek abs, doing a ton of core/ab work may not be in your best interest. Sometimes, all you need is just to boost your cardio to really bring out those results.

If you are already doing what you believe are too many sit-ups, STOP immediately. Even if you don't do many, your form must be correct so you don't place stress onto your neck and back. I see so many people who neglect their form and place their hands behind their head. When they perform a basic sit-up, they instinctively pull their neck and curve their spine. Not good!

You are taking away any little gain that you may be getting for your abs and straining your back in the process. This process also happens when too much focus is placed on your abs and not enough attention is given to your lower back, which is also considered part of your core group of muscles. Remember, any type of muscle imbalance, in this case, stronger abs and weaker back, will lead to pain, strain, and injury. So get working on that back!

Again, a side note on the above. Keep your chin up towards the ceiling when performing an abdominal exercise; or at the very least look straight ahead. This simple strategy will keep your back straight and minimize any type of back pressure and/or discomfort that you may be feeling. When you come up from the floor, imagine pressing your belly button down towards the floor and exhale. You are looking for a tummy that is flat when you reach the top of your crunch, nothing else. With a little practice and patience you will achieve this and then really feel those abs contract and tighten.

The last thing to consider is to always do your homework, especially when it comes to abs. Question everything and all advice, because your back and your core are worth it ten-fold. With new information coming out, what seems like daily, there is always something new that can be learned, even by me.

Toned Abs

Abdominal fat may accumulate for many reasons. The most typical however is that there are more calories consumed through food by the individual then burned off through general resistance exercise and cardiovascular activity. In other words, we munch much more then we crunch!

The genes that we inherited from our ancestral brethren over the course of our evolutionary period have found that displacing all of that fat around our mid-section would be the ideal spot. Great huh?

Over the last few years however, some research has supported the fact that there is a anxiety fat relation. This claim comes from a hormone called cortisol which deals with the amount of stress one is under.

For some individuals stress doesn't need to be exceedingly high to make a difference. It could be just general worry about not getting enough sleep or getting that big promotion at work. On the flip side, it could be much more serious such as the impending death of a loved one. 

Abdominal fat of the deepest kind (visceral fat) is both good and bad. First, the bad news. This is the most serious type of fat to have due to it's nature of being what's called the most metabolically active fat found in the body. People with high amounts of this visceral fat are more susceptible to heart disease and diabetes to name a few.

Now the good news. Because this fat is so metabolically active it is easier to lose then fat found elsewhere on your body; say the underside of your arms. It's easier to burn off through proper diet and exercise, and equally easy to keep off and maintain once proper consistency is performed.

What you must remember is that to sit down on the floor and do crunches is not going to help. This is one of the most common misconceptions on the planet. Yes you will feel a burn, and yes you will strengthen your abdominal muscles. Now how are you going to get rid of the fat on top of them?

Any good fitness expert who is worth their weight in gold will tell you that you cannot spot reduce fat. That means you just can't hop down on the floor and do abs and have that be the end all cure all. A solid cardiovascular plan must also be followed for continued success.

Now, when I say a good cardio plan, I don't mean that you go through the motions. If you are serious about showing off your newly found flat and toned tummy, then you must push yourself. So put that magazine or book away when you hop on the treadmill or elliptical machines.

By focusing on your form and breathing you are allowing yourself to be "in the zone" as they say. You can feel the blood pumping and the sweat beading on your head. It's almost like you can actually feel those calories evaporate.

Plenty of people tell me that they get bored though. And that getting on a piece of intimidating cardio equipment is just not for them. They say, "you want me on that thing for how long?"

As important as it is to have periodic cardiovascular sessions of 45 to 60 minutes in length, also be aware of interval training. This training time is significantly lower then the times stated above, but it is much more intense. I always suggest 15 second sprints in interval training to burn more calories.

However, this is not for everyone. For a beginner, it is not recommended because they are simply just not physically ready for the demands this will place on the body in such a short time.

As always, consult with your trusted physician before you start this type of exercise. Any great personal trainer at your gym or club will also be able to give you some useful tips on how to maximize your gains on this topic as well.

Sexy Abs

Isn't it incredible that such a relatively small group of ab muscles causes such a stir in our culture? I mean think about it. People go bonkers over how their stomach looks in the mirror. There are millions upon millions of people out there who are willing to do whatever it takes. But hard work and sweat sometimes don't fall high on the list in obtaining these goals. Still, people crave the look that the models flash us on our television screens and magazine covers. The media overdoses us on these images as if there is just no other way to be healthy and attractive.

As our demands for a tighter mid-section have increased over time, so has the misguided information about how to effectively exercise your core. Many "magic" fat burning pills, lotions and potions, and awkward equipment have hit the shelves promising the moon and back. But in the end it is the individual who loses. These gimmicks (yes they are gimmicks) just don't work.

There are also many abdominal myths circulating around inside your gym's walls and on the internet that people whole-heartedly believe in and follow. Unfortunately, that is only what they are. It just doesn't allow people to change their appearance from one month to the next. Don't you want to get your own set of sleek and sexy abs without falling into these mistakes?

I like to say it is my calling to help people maximize their efforts when it comes to stomach flattening. True, some are blessed with fantastic genetics and don't need to exercise to look great. But for rest of us, myself included, we really do need to be a little more disciplined and honest with ourselves. And yes, sweat will be a pre-requisite.

Because there is a lot that goes into creating and then (the best part) showing off your belly, people may wind up missing one or two vital points in completing their goal. To create your own rock hard fortress with your abs of steel follow these techniques that are proven to melt fat and bring out your core!

The Right Way to Get Your Abs!

Let me get right down to business for this post. I have a lot of women who always approach me and ask what the best way would be for them to obtain a flatter, leaner, and ultimately sexier abdominal region. These women have all the best motivation in the world and are honestly looking for great advice on how to best go after their goal. After all, a well-sculpted midsection is the ultimate sign of peak fitness and athleticism.

I tell them that if they are looking for a single ab exercise that is going to do the trick I don't have much information. You just cannot simply spot reduce fat on arms, legs, back, and even the abs. Our bodies are just simply not biologically designed for such a thing. That means that if you are on your back performing twenty sets of ab crunches daily, and nothing more, stop now because you are just wasting your time. It will take a bit more effort and strategy then just doing plain old sit-ups on your bedroom floor.

Now, here is the really great news. If you are willing to make a little more of a commitment to yourself, and depending on your current bodyfat levels, you could begin to see your abs arise in only a few short weeks. It will take longer if you have more bodyfat of course. And if you are already on some type of regular exercise routine, then here is the best news of all. Chances are you already have those defined abs! You just have to shed the small layer of fat over top of them. If you have ever contracted your stomach muscles and felt the hardness of your abs under a moving layer of flab, then you do already know they are there. Let's now work on showing them off for all to see.

In your are already wondering how much bodyfat you must lose what follows is a good indicator. Again these percentages I am providing are an average. To really calculate your true bodyfat see your local gym facility and consult a trainer. Anyone of them should be able to provide you with a quick assessment and accurate numbers. A man should be in the range of seven to eight percent bodyfat. For women, their's should be somewhere between thirteen to fourteen percent.

Now for the best stuff! The most effective and fastest way to shed unwanted pounds, thus decreasing your bodyfat, consists of basically a three-pronged approach.

First, eating a "clean" diet with plenty of fruits and vegetables, whole grains, plenty of fresh water, and lean meats such as chicken and fish is crucial. One of my favorite chicken recipes can be found here along with one for fish. As you can see, the meal itself doesn't need to take an hour to prepare and cook. Some simple planning is all that is needed beforehand to create success. One of the best sites I know concerning healthy meal recipes and tips is here. They even give you a breakdown of what nutrients are in the meal specified and exactly what each does in the body. Amazing!

Second, if you are not already, you must incorporate a fitness routine into your lifestyle starting today! Include resistance exercises in your workout three times a week. If you desire the classic washboard look when you look in your mirror then this is a top priority. Focusing on different abdominal regions is important as was mentioned in the last post. I find it better for people to include their ab exercises within their workout instead of saving them all for last. People sometimes seem to skimp out on them if they save them for last due to fatigue from their workout. My suggestion would be to superset abs with whatever else you are doing. A superset, if you don't know, are two exercises back to back with little or no rest in between. So, as an example, let's say you are performing a chest press. Immediately after you finish your presses, drop down on the floor and do one set of ab crunches. Then you move over to a rowing machine for your back. Perform one set of rows and then again drop down on the floor and do one set of abdominal exercises.

In this same vein, you will also want to make sure your workouts are short but intense. If you are working our for an hour now, that is way too long. If your workouts are longer then an hour, that is just obscene! There is no need. Forty minutes is all it takes to get an effective workout from head-to-toe. By following my advice above on how to incorporate ab exercises into your workout, it should only further my point.

Finally on this, your workouts should include basic compound movements such as chest presses, back rows, leg squats, deadlifts, and so forth. Compound movements mean that you are moving as many muscles as possible at one time in one exercise. This will burn the maximum number of calories per set and you should only be doing three or four sets per body part. Keep your rest periods in-between your exercises brief to include some form of cardio inside of your resistance workout. This is where the real benefit of a superset arises.

Thirdly, you will need to include cardiovascular exercises in your exercise routines. Select a cardio machine that suits you best, and make that a staple in your workouts. That said, don't get too comfortable on that one machine. You want to add variety to your cardio workouts just like you add it to your resistance training. By doing this, your muscles are continually challenged, you fight the boredom bug, it creates less of a chance for injuries to occur, but most importantly it allows you to keep your fat loss goals within reach. You can accomplish your cardio directly after your weight exercises or you can put them both together by taking one of my online Butts and Guts classes. We use a fast paced tempo that includes cardio but also accomplishes resistance through weights.

Click here to see just how frantic we are as a society in attempting to chisel our mid-sections. By following my above advice in this post, you are well on your way and are leaps and bounds ahead of the rest of the crowd.

Perfect Abs In Less Time

If you're really into sculpting great looking abs, you may already be dedicating one or two days a week to hitting them hard. But in my opinion, that may not be enough. Yes these muscles still need a rest and recovery period but if you follow my advice below, you will certainly be able to reach your abdominal goals much faster. Remember, work smarter not harder! 

One new way you may want to think about training your core muscles is to target one area at a time each and every day. For instance, you could focus on different angles such as front, back, lateral (side-to-side) or transverse (twisting). It is important to train on these different planes of movement. You don't want to only concentrate on the "all important" rectus abdominis (the six-pack washboard look). It is also imperative that you perform exercises that include the muscles of the internal and external obliques (love-handles) as well as the transverse abdominis which contains the deep, corset-like muscle which compresses the abdominal wall.

Obviously, when training all of these areas, with your focus being on the one you are working, you will feel increased core strength and a more defined abdominal region which will include a smaller and tighter waistline. Something we all will enjoy and be the talk of town!

You're goal then is to only spend a few minutes a day on your core. That's it. But it must be a concentrated purpose driven couple of minutes. Try one of my online fitness classes through my Butts and Guts program. If you spend more time then that without proper rest for your abs, you risk the chance of increased back pain as well as improper posture. A little known fact that you may find interesting is that without rest, your stomach will look and feel puffy and bloated, just like after eating a big Thanksgiving meal.

It goes without saying that correct form is crucial when performing any type of core movement. If proper form is not adhered to, again you will run the unfortunate risk of injury. Your goal then, when completing ab exercises, is to focus on the burn that you'll feel and keep that burn in your abs by isolating the "pivot point" in your waist. You will also want to minimize any type of jerking movements as this will put undo stress on your neck and back.

There are also a few other principles that must be followed if you wish to bare those belly buttons. First, cardio plays a huge role in this task. It is a physical impossibility to spot reduce fat. In other words, if you want to lose ten pounds in your stomach, you can't do one thousand crunches a day in hopes of losing this weight in this region. Many people believe you can do this and then they wind up with a great looking stomach...but it is still hidden under a layer of fat. You must perform cardio and allow that ten pounds to drop off the body from head to toe. A great goal is to apply a cardio routine in your workout program five days a week.

Second, variety is key when it comes to abs. As mentioned above, hitting one area on your mid-section at one time is a great goal to strive for in your workouts, but also make sure you vary the number of sets, repetitions, resistance and rest intervals each and every time.

And third, continue to eat a "clean" diet consisting of lean proteins, such as chicken and fish. A healthy does of carbs such as beans and brown rice will be beneficial. Try an assortment of vegetables with the most colorful being the best kinds. By drinking plenty of water you keep your system hydrated and flushed throughout the day. Remember, if plain water is not your thing, try a flavored one instead. It beats reaching for a soda or sugary iced tea!

Abs-olutely Perfect!

There is no single abdominal exercise that will help you re-create a chiseled midsection of one of the Greek god's statues. I get questions quite frequently concerning this. A lady whom I was speaking with just the other day in fact grabbed her belly and asked me what exercise I could show her to help give her a flatter stomach.

I told her that the best way to assure herself of meeting her goal in the fastest way possible would be to use a variety of specific core exercises. Abdominal strength and definition comes directly from this variety. You must also be consistent with your training. Even a few minutes a day may make all the difference to you. Paying close attention to your form and breathing is also crucial as well.

Much like we do in my online classes, you will also want to include an effective warm up and cool down and the beginning and end of your workout session. A safe and specific warm up might include deep breathing and light stretching, aerobic activity, and slow squats, making sure to keep you abs tight and your belly button pressed firmly back towards your spine.

If your tummy doesn't feel fatigued after your workout period, you may need to refocus on your form or even add a degree of difficulty (resistance).

To help with your form, exhale when you crunch up, slowly lifting your shoulder blades up off the floor. You want to literally feel that squeeze and contraction in your abs. Keep that lower back pressed down towards the floor and really focus on crunching your rib cage down towards your pelvis.

Keep in mind that these different ab exercises are only one piece of the puzzle. You must also factor in aerobic exercise and nutrition.

Here is another article I found that helps you get started working on your core muscles today!