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Rock Hard Abs! Do You Have What it Takes?

EasyAbsAdmin — Sat, 19 Dec 2020 14:34:49 +0000

Rock Hard Abs! Do You Have What it Takes?

If your abs look good, your whole body looks good. Having Big arms and chest is one thing but having rock hard defined abs is so another.

Everyone knows that nothing turns heads like a defined full set of abs. And hey, chicks love em. What more needs to be said.

Contrary to popular belief, the abs or Rectus Abdominis is really only one muscle. It stretches from the top of your pelvis up to your ribcage. The “six-pack” as it is called is merely sections of this one muscle.

Dispelling the Ab Myths:

The action of any muscle is simply to contract. And as you can’t contract half your bicep or quad, it makes sense that you cannot contract half your abs as well. Therefore the myths about “upper ab” and “lower ab” training are total nonsense. I’m not discounting those training methods but the simple fact is that if you can’t see your lower abs, it just means you’ve got fat covering them, not that you need to work them harder.

Say goodbye to hanging knee-raises, straight-leg raises, and any other type of leg raises for building your abs. They simply don’t work. The primary role of your abs is to stabilize your body. When you raise your leg, for example, your hip flexors pull on your spine and arch it forward/downward. Your abs stabilize this action by resisting and essentially keeping your back from breaking. Take note that this is the static action of the abs. It doesn’t build or strengthen. Leg raising exercises only feel like they are effectively working your abs because of the repeated strain and exhaustion of your muscle producing catabolic, lactic acid build-up. Search for “lactic acid” at http://www.muscle-body.com for more information.

What Really Works:

What does strengthen your abs is what strengthens any other muscle in your body. Contraction! In this case – Decreasing the distance between your rib cage and your pelvis.

So we come back to the good old sit-up. But there are a few things to keep in mind.

Three Sit Up tips:

Firstly forget about the cool all-the-way-up sit-ups you see in the movies. Your abs are fully contracted when your shoulders are about 5 to 6 inches off the ground. So don’t bother trying to impress or outperform someone by touching your elbows to your knees. It does nothing for you. Crunches as they are sometimes called are the way to go.

Secondly, don’t wedge your feet under something to help you get up. You don’t need to do this if you are doing crunches properly anyway. Your legs should be at 90 degrees to each other and your knees at 45 degrees to your waist. If you need to, use something to press your heels back against to stabilize yourself. This way you will use your hamstrings instead of your hip flexors which will keep the focus on your abs.

Thirdly, keep your hands lightly held against the side of your head or crossed on your chest. Don’t clasp them together behind your head or neck. If you do you will be tempted to pull with your hands to get the last few reps out, which will put unnecessary strain on this fragile part of the spine.

Alternative:

Another good exercise for abs is kneeling crunches. You will need special equipment to perform this exercise. This is where you kneel and contract your abs so that your upper body arches forward/downward. You hold a rope attached to a pulley with weights for extra resistance. Most gyms will have a rope attachment to the triceps pull down to perform this exercise. The idea is to lock your arms against your upper body so that you pull down only with your abs and not your arms.

Ab Training Devices:

In 2 words – Forget it.

You don’t need them. Most of them do nothing for you. Building muscle is hard and it hurts. Most of these devices are designed to take the pressure off your body making the exercise seem easy and con you into thinking you are really targeting your muscles. Don’t believe the hype. Ab training is definitely hard work but definitely worth the reward.

The Secret:

The difficulty in obtaining great abs is not so much building the muscle. It’s cutting enough fat from your body for them to show. You probably know by now that spot-reduction of fat simply doesn’t work here. In order to show those abs, you need overall fat loss.

For more info on how to achieve a six-pack, read our “Want a Six Pack” section!

The post Rock Hard Abs! Do You Have What it Takes? first appeared on Easy Abdominals.

Do You Want A Six Pack?

EasyAbsAdmin — Fri, 20 Nov 2020 14:45:55 +0000

Do You Want A Six Pack?

Every model you see on TV has it: the 6 perfect ripples on the stomach and all the girls just melt at the sight. Now you’ve decided you want to be that guy that just drives the women wild. You’re going to do whatever it takes to get a six pack!

Can sit ups alone give you a six pack?

Conventional knowledge leads us to believe that the way to get a six pack is to sit-ups, and lots of them. The truth, however, is that you may develop very strong upper abs, but they may never show. The abs are muscles that hide behind a layer of fat. In order to see them, you must first work on removing the fat that hides these muscles. The proper way to do this is with cardio exercise like jogging, running, riding a bike or using the stair-stepper!

Try jogging at a constant rate for 15 minutes a day for a week. Increase the time by 5 minutes every week. If you think you can go longer or harder, do it. Be sure to avoid eating fattening foods, drinking soda and consuming too much sugar as it will only mask your hard work.

After you’re in a cardio routine, you can begin with the sit-ups or crunches. Get in a routine of doing sit-ups as soon as you wake up and right before you go to bed. Start with, for example, 50 each morning and night, and increase that number every week as well. If your muscles are sore, that’s great; you’re doing your job. The abs and the calf muscles are the only muscles in the body that can be worked day in and day out without worry of damage and need for rest.

Will this give me a six pack?

Stick with the routine and you will see results in 1 or 2 months. Coupled with a strict diet, you can build your six-pack just in time for summer! If you wish to build more muscle and have a professional workout plan tailored to your needs, visit your local gym and enlist the services of a personal trainer. A membership to a gym is also a great start to losing weight and gaining muscle.

For more info on how to achieve a six-pack, read our “The Ultimate Secrets to a Flat Stomach and Easy Abdominals” section!

Stick with the routine and you will see results in 1 or 2 months. Coupled with a strict diet, you can build your six-pack just in time for summer! If you wish to build more muscle and have a professional workout plan tailored to your needs, visit your local gym and enlist the services of a personal trainer. A membership to a gym is also a great start to losing weight and gaining muscle.

For more info on how to achieve a six-pack, read our “The Ultimate Secrets to a Flat Stomach and Easy Abdominals” section!

The post Do You Want A Six Pack? first appeared on Easy Abdominals.

The Ultimate Secrets to a Flat Stomach and Easy Abdominals

EasyAbsAdmin — Fri, 04 Sep 2020 05:18:36 +0000

The Ultimate Secrets to a Flat Stomach and Easy Abdominals

With this article, I want to show you why you might be struggling to lose that stubborn stomach fat that is covering up your abs. These are the main reasons most people just can not seem to get those six-pack abs that everyone desires.

So in this article, I want to highlight for you the main points and strategies that I use to make this program one of the most effective programs in existence for fully developing your abdominals as well as getting rid of that stubborn stomach fat that is covering them up.

Pay attention, because once you get this stuff right and start using these techniques regularly, you’ll be showing off your ripped abs in no time flat, whether it’s at the beach, at the pool, in the bedroom, wherever… Just think how great it’s going to feel when people are complimenting you on your washboard stomach!

Alright, here’s what makes The Truth about Easy Abdominals different:

1. The main focus of this program is NOT abs exercises... And, better yet, this program consistently gets BETTER results by NOT focusing on abs exercises!

I know that sounds counter-intuitive, but the fact of the matter is that abs exercises are ok, and you do need to do a certain amount of them to develop the abdominals as best as possible. But to be honest, most people that are trying to get better-looking abdominals waste WAY too much time training the abs directly. What you really need to focus on is burning off the extra fat that is covering them up.

Let’s get this straight right now… Abs exercises do NOT burn fat away from your abs! This can only be accomplished through a much more effective full-body training routine that maximizes both your metabolic response and your hormonal response to your workouts. This is the main focus of my Truth about Easy Abdominals Program.

Now don’t get me wrong. It wouldn’t be an abs program if I didn’t show you the most effective exercises for developing your abdominals. I also give you detailed instructions and photos on how to do them right. But like I said, the main focus of this program is the secret method that I use to compile the full body training routines and maximize your fat-burning effect.

This is the main reason that this program will be MUCH more effective for you than any other abs programs you’ve ever tried before. You’ve got my word on that.

2. This program uses none of your typical boring monotonous cardio routines

In fact, you don’t have to do any typical cardio if you don’t want to! I actually recommend against it.

Seriously, almost every program out there tells you that you MUST do endless cardio exercise regularly to lose the body fat that is covering your abs. Most of them tell you to do 30-60 minutes of cardio exercise 3-4 days/week in addition to your strength training routines.

The truth is that this is not only unnecessary, but it can actually be counterproductive if you’re really trying to get as lean as possible, as quick as possible. I go into this in much more detail in the book, but basically, this all comes back to the aspects of your metabolic rate, how much lean muscle you have, the hormonal response in your body from the exercise, and the residual calorie burn in the hours and days following your workouts. And normal boring cardio routines are ALL WRONG when it comes to maximizing these effects!

Now you’re probably thinking that since I’m against typical boring cardio routines, then that must simply mean I’m a proponent of interval training. Yes, as a matter of fact, I believe interval training is MUCH better than typical cardio.

However, I also use a special exercise combination and sequencing in my Truth about Easy Abdominals Program that gets even more powerful fat loss and muscle defining results than interval training. And that’s saying something because interval training kicks butt! You’ll find out how this system works inside the program.

Want proof that you don't need typical long-duration steady-pace cardio?

Well, first of all, I actually took a course recently that was devoted to scientific research into why steady-pace cardio exercise is actually not that effective at strengthening the heart. The focus of the research basically boiled down to the fact that the heart needs to be trained in a wide variety of ranges to actually be truly strengthened and ready for all the various stresses that life throws at it. Not only that, but steady-pace cardio was also proven in the research studies to be far less effective in the long term at reducing body fat stores.

To give you a real-life example… Personally, I haven’t done what most people would label “cardio” in probably well over 5 years, and I’m actually leaner now and have a lower body fat % now than years ago when I did cardio regularly. Not only that, but my heart is in the best condition ever, as I now consistently have the resting heart rate of an elite athlete at about 50 bpm (remember that lower is better). My resting heart rate used to be in the mid to upper 60’s years ago when I used to do typical cardio and strength training routines as most people do.

This improvement in both body fat % and reduced resting heart rate is the direct result of the unique training methods I used in developing the programs in The Truth about Easy Abdominals.

3. This program does NOT revolve around having to use supplements or "fat-loss" pills.

Trust me when I say that for the most part, about 95% of supplements are a complete waste of your hard-earned money. I’ve been approached by supplement companies in the past looking for me to promote their products for them, and offering me a lot of money to do so. Well, you know what I do? I tell them to shove it! Seriously, I won’t promote something to my readers that I don’t honestly believe in.

The fact is, I’ve learned over the years through my own experience, as well as hundreds of my clients and friends experiences with supplements, that they are really just selling you the dream that their pill or powder will be some “magical” solution to your struggle with getting that lean ripped body that you’ve been wanting for years. In reality, most supplements do nothing at all to help you improve your body.

Don’t get me wrong… I’m not totally bashing supplement companies, but as I said, about 95% of the products they promote are worthless, and won’t create any noticeable changes in your body. I will admit that there can be a place for meal replacements for people that can’t find the time to prepare or pack all of their real food meals. I also admit that I do think a high quality, fast-digesting protein like whey protein can be useful to mix into your post-workout smoothies.

So are supplements as good as real food?

The fact is that real food is always better for you than processed supplements (as long as you pick the right “real foods”). Anybody that tells you otherwise has either been brainwashed by all of the propaganda and super-hyped up ads that the supplement companies have spread throughout every magazine on the planet, or they have financial ties to selling supplements in some way themselves.

I have dedicated myself to not being lured into the lucrative world of selling supplements. Even though I could make a lot more money selling supplements than by selling my abs program, it’s just plain against my morals to rip people off like that.

Frankly, it amazes me that most people are more willing to spend $30, $40, even $50 or more on a bottle of pills or powder than to spend $30 on a comprehensive training and nutrition guide like this Truth about Easy Abdominals program, which will set them up for life on training programs and dietary secrets that will keep them lean and ripped for life. The only thing that bottle of pills or powder is going to do is give you expensive urine! You make the choice.

4. This program does not revolve around using any fancy "ab machines" or "ab gadgets"

In case you were suckered into buying any of these worthless ab belts, loungers, rockers, or any other worthless ab gadget or machine, I have bad news… You were ripped off!

The truth is that most of these machines and gadgets are not the best way to develop the abdominal muscles. Sure, some of them may help a tiny bit with strengthening the abdominal, but they are far less effective than some of the best floor, hanging, and standing abs exercises.

Also, more importantly, virtually all of these abs machines, belts, and gadgets do absolutely NOTHING to burn fat off of the abdominal area!

Again, losing the fat that’s covering up your abs can only be accomplished with a smart nutritional program and a well designed professional training program that increases your metabolism and stimulates your fat-burning hormones in your body. Achieving this is simple once you understand the secrets I reveal in the Midsection Meltdown program.

5. This program does not include some sort of fad diet or gimmicky diet trend

None of that here. I promise you won’t be given any more crap about needing to eat “low-carb” or “low-fat”, or low or high anything, for that matter. The nutritional secrets I reveal in this program go against all of the authors and companies out there that are trying to lure you in with another one of their gimmicks.

The fact is that they need to come up with some sort of different “angle” so that their diet program appears unique and gives the media something to talk about. That’s why there’s always some gimmick, like low-fat, or low-carb, or high protein, or the “colors diet”, the “low glycemic index diet”, the fasting diet, the cabbage diet, and so on.

Instead, I wanted to give you the TRUTH about what it really takes to eat a nutritious diet that not only will have you burning off that stubborn belly fat but will also have you feeling full of energy every single day. If you don’t already feel energetic and alive every single day, then you are missing out, because it is an awesome feeling!

But what about my cravings?

The great thing is that once you start eating balanced and healthy all the time, you virtually eliminate cravings. Personally, I used to crave sweets constantly before I adopted the nutritious diet that I currently eat. Now, I can honestly say I can’t remember the last craving I had. It had to be more than 5 years ago… no joke!

Not only that, but I actually enjoy everything I eat way more than I used to years ago when I ate a lot of junk. Does that mean that I never eat burgers, or pizza, or beer? Of course not… We all have a social life. In fact, there are actually very healthy ways and variations to preparing healthier burgers and healthier pizza that I occasionally use.

I hope this article has given you some insight as to where you may be going wrong with your exercise and nutrition plans in striving for those elusive abs. See below for more info on losing stubborn stomach fat and developing ripped six-pack abs.

For more info on how to achieve a six-pack, read our “Want a Six Pack” section!

The post The Ultimate Secrets to a Flat Stomach and Easy Abdominals first appeared on Easy Abdominals.

The Trend Of Getting Six-Pack Abs Among Women

EasyAbsAdmin — Wed, 29 Jul 2020 10:55:22 +0000

The Trend Of Getting Six-Pack Abs Among Women

Getting six-pack abs has become one of the popular choices to keep the body fit and healthy among women. This is because it does not only guarantee a fast way of improving muscle but also the body’s endurance and strength as well.

Experts say that for a woman to develop six-pack abs, she must undergo workout training where the exercises are designed to develop the muscles in the torso area. Here, the woman’s muscles exert force against different forms of resistance like free weights, which greatly aids the development of wonderful six-pack abs.

Strength training as the key to six-pack abs

Women who are looking forward to having six-pack abs must undergo strength training so she can endure all the physical requirements of her goal. To start with, it is ideal to do strength training exercises at least 3 times a week for at least 20 minutes or so to prepare the muscles for more rigorous physical movements.

Aside from preparing your body’s muscle for more extreme physical exercises, strength training can also give a woman firm muscles for a great looking physique in the future. Studies show that strength training is very important for women who are gearing towards having six-pack abs because it can increase the endurance and strength of the developed muscles that can allow women perform tasks daily with lesser exertion and effort. This can also improve the working capacity of the muscles but also aid the body’s coordination, balance, and blood circulation as well as the strength of the joints, ligaments, and bones.

What do the experts say?

Experts say that to be able to develop muscle and achieve six-pack abs through strength training, women should always make it a practice to stretch before she starts and after she has performed some weight exercises to prepare the joints for the pending motion during the weight lifting. Stretching is very important for beginners because it can reduce soreness after the exercises and can help prevent cramped muscles while increasing the range of your motion.

Women who are doing workouts to get six-pack abs can do common stretching exercises such as warm-ups that include flexibility and stretching exercises to keep the muscles supple, increase the joints’ range of motion, heart rate and body temperature, and blood flow to muscles, enhance flexibility, and improve coordination. Cool-downs are also important to return the heart rate as well as the blood pressure to resting mode gradually. Since they are composed of slow walking and stretching, it can relax the sore muscles during and after the exercise.

What exercises should I do?

After stretching, the strength-training exercises can help women who are into the trend of getting six-pack abs:

side shoulder raise which focuses more on arms, thighs, elbows, and palms to give more strength to the shoulder;
front shoulder raise which highlights the arms using thighs and palms during weight lifting repetitions;
an upright row which is good for the shoulders, neck, and upper back because it strengthens a woman’s upper back to endure more activities;
biceps curl which is good for strengthening the biceps or the front arm by curling it upward using repetitive motions up to the shoulders; and the
one-arm dumbbell triceps curl which is the most ideal strength training for women who are looking forward to perfect six-pack abs because the effort exerted here benefits almost all parts of the body.

For more information, read out “Want a Six Pack” section!

The post The Trend Of Getting Six-Pack Abs Among Women first appeared on Easy Abdominals.

Steps To Easy Abdominals

EasyAbsAdmin — Sat, 25 Apr 2020 06:12:43 +0000

Steps To Easy Abdominals

At one point in time, every last one of us passionately wanted a chiselled rock-hard mid-section. We all want to know how to get great 6 pack abs. Well here is one of the best-kept secrets. It is the most coveted body part, the symbol of sexuality.

In study after study researchers and health specialist alike have found that decreasing fat in your abdomen and waist to hip ratio is the single most significant step that you can take to stay healthy for life, and age gracefully.

Most of us have given up on the idea because our quest has for naught. We have been flooded with miss-information from fad diets, fat burner supplements, to exercise gadgets, promoting six-week transformations with dramatic before and after photo’s, etc. The key to that coveted six-pack is not one thing, it is four things.

Bringing your body-fat level down by:

Following a precise nutrition plan that has the right amount of protein combined together with the right amount and the right type of carbohydrates spaced strategically through-out the day, and around weight training and cardio sessions.
An intelligent cardiovascular program
An optimistic athletic mid-set
Building up the muscles of the mid-section, and building up all other muscle groups

In this article let’s focus on #4.

The secret weapon for developing the musculature of the abdominal wall is a little known exercise called the ab vacuum. It targets your innermost abdominal muscle, the transverse abdominis (TVA for short). Most people don’t even know they have one let alone how to activate it.

The TVA is like a corset, it is your own internal weight belt, holding your internal organs in place. It is the foundation for the rest of the abdominal muscles, the internal and external obliques, and the rectus abdominis. If you have done crunches and leg-lifts until you are blue in the face and are still unhappy with your mid-section, this information could take your quest for that fit chiselled mid-section to the next level.

There are other benefits to strengthening your TVA

It is the only exercise that has the ability to actually make your waist-line smaller.
By working and strengthening the TVA you are actually giving your spine more support, so the risk of vertebrae or a disc slipping out of place is less. Did you notice that the old leather weight belts are not used anymore? That’s because we learned to tighten up our own internal weight belt on exercises versus using an external weight belt that shut off the need to activate the TVA which lead to injuries.
You can work the other abdominal muscles more effectively. You can’t shoot a cannon out of a canoe. You can’t have strong walls on your building if your foundation is weak. When you strengthen up the foundation of your mid-section you will be able to perform your other abdominal exercises with more focused intensity. You will be able to feel the difference in weeks.

Plus most importantly...

Better sex. When you strengthen your TVA with the ab vacuum exercise you will be using your diaphragm and you will also strengthen your lower pelvic floor muscles (ala a kegel squeeze). To perform a kegel exercise, squeeze your pelvic floor muscles as if you’re trying to stop the flow of urine mid-stream. Stronger pelvic floor muscles help women achieve orgasms and help men achieve and maintain erections. It also makes the orgasms more pleasurable. As soon as I tell my clients this, you can always be assured of overtraining of the TVA.
Athleticism– The TVA is the deepest abdominal muscle group there is. It is truly the core. An athlete can have the excellent cardiovascular condition and have strong leg and back muscles, but if his core muscles aren’t in optimal condition, this creates a weak link in the bodies muscle chain that affects all his movements. All movements and reactions start at the core. If core muscles don’t do their job to stabilize and move the torso, then arm and leg muscles will overcompensate, trying to do a job for which they are ill-equipped.

How to work your TVA

To get in tune with and activate your TVA simply place your hands around the sides of your body at your pelvis. Flatten your stomach by gently pulling in your gut, or pulling your belly away from your waistband. You can feel the TVA at work as it reduces the diameter of your torso in that area. This simple exercise also demonstrates the involvement of the abs in respiration, particularly exhalation.

I have put on an incredibly unique twist to this exercise. The combination of two little known exercises takes the effectiveness of this core exercise to the next level. Basically, I have combined an ab vacuum with a kegel squeeze. Most women know what a kegel squeeze is. In childbirth, it gets the lower pelvic floor muscles stronger which aid in the pushing for childbirth.

For men, when trying to perform a kegel squeeze, think about stopping the flow of urine mid-stream while pulling your belly-button back toward your spine (as you exhale about ½ of your lung capacity). Also, try to think about squeezing your sphincter muscles or like you have a quarter between your butt cheeks and you don’t want it to fall out.

Now let's perform the exercise

To begin, lie on your back with your knees bent at a 90, feet flat on the floor and the small of your back pushed flat into the floor. Take in a very slow long breathe and start to slowly exhale ¾ of your air while you are pulling your belly button down toward your spine (I like to put my index finger on my belly-button and feel it raise as I take the long breath in and then feel it start downward as I exhale ¾ of my lung capacity). While at the same time pushing your lower back into the floor and drive you to chin down toward your chest slightly.

Once you have ¾ of your air out hold your breathe and suck in through your throat with your breath being held for 5-10 seconds. As you are holding your breath and sucking in, think about pulling your innards up and under your rib-cage. It is called the ab vacuum for a reason, it is a little hard to come out of it and resume your normal breathing. But you will, and once you do relax and take a couple breathes and repeat. Starting out do 1 set of 6-9 repetitions, 2-3 times per week.

You can do the ab vacuum anywhere, and need no equipment. It’s a great way to wake up or to end your day. It will take lots of practice and each week you will be able to feel the muscles working more and more. Once you get good at the technique you will be able to feel a ½ circle burning sensation in the pubic area.

That is all you have to do

Don’t be alarmed, just feel good about mastering one of the most unique and effective abdominal exercises out there. Please don’t give up on this exercise, once you master it you will be able to reverse gravity, and start to put back in place what years of inactivity and bad posture have started to let hang over your belt line.

For more information, read out “Want a Six Pack” section!

The post Steps To Easy Abdominals first appeared on Easy Abdominals.