2 Steps To Six Pack Abs


First off, I want to mention that, for most people, getting six pack abs is not an easy task. It requires dedication, but it is possible! Below is a general 2-step guide that, if followed religiously for 3 months, will produce results.

Step 1: Nutrition

This is the single most important part of the puzzle, hands down. You can have the most impressive set of abs, but if they’re covered with a layer of fat, you won’t see them! Break up your day with 5 or 6 mini-meals because this jump starts your metabolism. And stop eating the food that is preventing results: white bread, loads of pasta, soda, candy, fast food, hydrogenated oils, sugars and fructose corn syrup.

Instead, replace them with foods that will help you reach your goal: oatmeal, olive oil, whole grain breads, fruits, vegetables, nuts, eggs, natural peanut butter, chicken, fish, protein and water. Be realistic- you’ll slip here and there, but make a conscious effort to radically improve your eating habits because getting a six pack will be impossible if you don’t.

Step 2: Exercise

You need to concern yourself with 3 different exercises: cardio, weightlifting and ab exercises. And aim to workout 3- 4 times a week.

The cardio you do can be anything: walking, running, biking, swimming….whichever cardio you don’t mind doing so that you’ll stick with it. Aim for 30-45 minutes, a minimum of 2 times a week.

Weightlifting is important because 3 pounds of added muscle burns as many calories as a 1 mile jog…and this is while you’re just sitting around! Aim for 30-45 minutes, a minimum of 2 times a week. If you’re confused as to what exercises to do for each body part, check out out the following website. It features professional bodybuilders, but the information is great and can be used by anyone.

http://www.bodybuilding.com/fun/exercises.htm

The last exercise you need to incorporate into your workout is ab exercises. Aim to work your abs a minimum of 3 times a week. There are a ton of different ab exercises you can do so try to find 3 or so that you enjoy doing so you can mix it up. A good database of different ab exercises is:

http://www.bodybuilding.com/fun/exername.php?MainMuscle=Abdominals

Tip: mix up your workout routine every 2 weeks to keep your body guessing and changing. Add or take away different weight or ab exercises, or at the very least, vary the weight, reps or form of cardio you do.

Well, there you have it. Follow the above for 3 months religiously, and while results will vary from person to person, you will experience improvement.

It will take dedication on your part, but imagine the feeling you’ll get when you look in the mirror and like what you see.

Adapt Your Bodybuilding Routines For Your Body Type


It’s fairly obvious that no two humans beings are exactly the same, thus it should come as no surprise that different people need to train in different ways and have different bodybuilding routines. One of the primary factors that will help you become a successful bodybuilder is to understand your own body, to realize what your limits are and to appreciate how your body will react under stress. Therefore in order to make the most of your bodybuilding routines and workouts you must know your body type and understand how it will affect your training.

Scientists have developed a body type classification system based on a number of factors and everybody falls into one of the following three categories (you may fall in-between, as these are quite generalized): endomorph, mesomorph and ectomorph. Once you have established your body type, you can them adjust your bodybuilding routine, training program and lifestyle accordingly. You should also speak to your doctor to get their advice before you start training and to get a check up.

The first category we shall look at is the endomorph body type. Endomorphs usually find it really quite easy to gain muscle mass, but also they find it very easy to put on weight. Thus having a great deal of self discipline is required to control your diet if you’re to be a successful bodybuilder. A great tip for endomorphs is to eat 6 small meals at regular intervals throughout the day to ward off hunger and snacking on junk food. Drink plenty of water to stay hydrated and don’t eat anything for at least a few hours before going to bed to facilitate fat loss. Endomorphs tend not to have too much difficultly putting on muscle mass, however if you want good definition in your muscles you’ll need to do plenty of cardiovascular training such as running. Doing this should increase your muscular definition by burning off excess fat. If you can, do your cardio training after your weights to burn off even more fat.

The next category we shall look at is the ectomorph body type. These are people who are generally tall, thin and have long arms and legs; they naturally have virtually no fat. Most ectomorphs often find themselves in endurance sports such as x-country running or athletics (high jump), however they can and do also become professional bodybuilders. The main thing that ectomorphs need to do is to start eating more of the right healthy foods, thus increasing the calorie intake to put on weight and build muscle. They should focus on weight training as opposed to cardio vascular training and train to failure so you can’t lift the last weight of a set. Make sure that you’re lifting weights at least 3-4 days a week, with a rest day between sessions to allow optimum recovery and muscle growth.

The final category are the mesomorphs, which fall in between the other two categories and are often the envy of the other two body types, as mesomorphs find it easy to build muscle and keep off fat. However, this can often lead to a false sense of security as having this mindset leads to missed training sessions, which eventually catches up with them. If you are a mesomorph just starting bodybuilding, don’t change the amount you eat, but eat healthier and make sure you are eating enough protein to facilitate muscle growth. Mix up your training sessions to incorporate both full body work out sessions and those to target specific muscle groups to improve definition.

It doesn’t matter what your body type is if you want to be a successful bodybuilder, just adjust your training routines and your eating habits accordingly. Be dedicated and passionate and you will achieve your goals.

Bodybuilding Nutrition And Balance


Many inexperienced (sometimes even experienced!) gym regulars believe that muscles grow while lifting weights. However lifting weights forms only a small fraction of the muscle building process. Muscle development takes place at night during deep sleep when the body synthesizes new cells with nutrients from our diet. Therefore nutrition forms a very important part of a bodybuilding program.

The body utilizes nutrients in food to perform daily metabolic and what’s commonly referred to as the “wear and tear processes”. With bodybuilding, additional strain is put on the body to make new muscle tissues. Therefore the nutrient requirements also shoots up to stay with the demand.

The best bodybuilding nutrition comes from a balanced intake of carbohydrates, adequate protein, vitamins, minerals, fats and large amounts of water. So if you are serious about getting lean and ripped it’s time to say goodbye to mayo burgers, colas and other synthetic foods. Adopt eating habits imbibing fruits, whole grains, milk, eggs and fresh farm products.

How much protein do you need?

Your growing muscles need amino acids to create new tissues. The amino acids are provided by protein in diet. There is a lot of debate on the exact quantity of protein required in bodybuilding. The caution to maintain is that extreme amounts of protein in the diet can cause gastric and renal complications. Recent studies have suggested that a protein intake of 1 to 1.4 grams per unit of body weight is adequate to sustain the bodybuilding process. This means that the protein requirement of a 70 kg individual should be around 70 to 98 grams. To give an estimate of the amount involved consider the following: A 100 gm chicken breast has 22 grams of protein, a glass of milk has 8 grams,an egg approximately 5 grams and a slice bread 3 grams.

A word of caution against the tide of bodybuilding supplements in markets. Many times you come across advertisements proclaiming, ‘Gain 20 pounds of muscle in 3 months flat!’. Stay clear of these money hungry advertisers. Building lean muscle takes time and effort. Making use of synthetic products which alter body’s natural mechanism would offset what should be your real purpose in bodybuilding which is to keep the body fit and healthy.

Lastly in bodybuilding it’s not, ‘the more the better’. Rather it is ‘the more precise the better’. Don’t over exert, eat balanced food and include plenty of rest. With everything good in life, patience, commitment, and balance will guarantee your success. With these tips in mind you are all set to pump iron!

Build Chest Muscles In 4 Simple Steps


Build chest muscles as part of your bodybuilding program, and you will be taking an important step towards both looking and becoming stronger. Chest muscles are such a vital factor for a bodybuilder, in creating the right posture, so here we show you how to build chest muscles for yourself.

Step 1
You don’t necessarily have to do a lot of incredibly complicated exercises to build chest muscles, they can even be built using press ups. Although their effect will be barely noticeable if you are already involved in more advanced resistance training, press ups can help give your muscles definition. Press ups are good for people who are just starting to think about building their bodies. An inclined press up is even better.

Step 2
One general piece of advice that you would do well to heed is to build chest muscles using free weights rather than a weight machine. It is sad to note that free weights are losing popularity in many gyms to the weight machines, but using free weights is still the best bet for the serious bodybuilder. Your muscles benefit from a more comprehensive workout the weight is lifted through several different angles, and more muscles are exercised in this way, leading to a more even development.

Step 3
Treat your muscle groups separately. The muscles in your chest belong to diverse groups, and if you can work each in turn, you will gain better results than average bodybuilders who ignore this factor. The chest has an upper and lower part. Inclined dumbbell flys and inclined barbell presses are effective ways of developing the upper chest, while the lower part responds well to declined barbell bench presses and dips on the parallel bars. The chest is also divided into an inner and outer section. The inner section can be worked with standing cable crossovers, and the outer section with flat bench press and flat dumbbell flys.

Step 4
Lift right up to your limit. By far the most effective way of maximizing the effect of your training time when you build chest muscles is to lift until you simply cannot lift any more. This can be a problem if you don’t take care, and you should ONLY attempt this if you can find someone prepared to spot for you. The other person is then able to grab the bar and stop it doing you any harm, or pinning you down.

Your chest muscles are very noticeable, and one of the first parts of the body that people look at when they know you’re bodybuilding. You now know how to build chest muscles for yourself.

Female Bodybuilding


Many people have the misconception that all female bodybuilders are muscle bound, steroid popping Amazons, who look like Arnold Schwarzenegger.

There are certainly a small handful of women who will fit into this category and they compete in the elite championships such as the Ms Olympia, however the vast majority of women who are involved in bodybuilding are using it purely for toning the body and for fitness.

Female bodybuilding is an excellent sport for young women to strengthen their muscles, burn fat, and lift their overall fitness levels so they can compete at a higher level in other sports.

By lifting weights women can actually lose body fat, as the muscle they are building needs energy, and this is derived from using the energy that is stored in their body fat.

The average female bodybuilder is unlikely to build enormous muscles without the aid of special supplements or steroids.

This is due to the fact that women have a low level of testosterone in their body and it is testosterone that is needed to build the muscle that men can so readily gain.

Along with improved muscle tone, weight lifting also aids in the strength of the heart and the bones. This is particularly important because many women suffer from degeneration of their bones in later years.

Specific exercises for abdominal development will also help with the strength and support of the back and this can be very beneficial for women who are considering having a baby.

As you can see, there are many different areas where women can benefit from bodybuilding, and specifically weight training, without the concern of looking like an Amazon at the end of their training.

Most professional sports these days have weight lifting as part of their training routine and this also applies to female sports.

A female bodybuilder will have a higher level of fitness and a lower level of bodyfat than the average women.