Theres still time to get washboard abs for the summer!
Are you in a hurry to get washboard abs? Go here now!
With a carefully followed program, its easier than you think. Anybody can get washboard abs!
Find out the Top 5 Reasons Why Most
People Can't Lose That Last
10-20 lbs Of Ugly Belly Fat
Yes YOU Can Easily Avoid These Pitfalls
And Rapidly Melt Away That Stubborn Stomach Fat
That Has Plagued You For So Long!
It seems like you're doing all the right things: lifting weights, running yourself ragged on the treadmill, exhausting yourself with endless crunches and sit-ups, and following a restrictive diet that leaves you with hunger pangs every night.
But despite all this hard work, you STILL have a soft layer of embarrassing stomach fat that covers up the six-pack you have desperately wanted for so long. Well, I'm tired of seeing hardworking guys just like you stopped dead in their tracks simply because they don't have the right information.
Click here to find out more about how to finally get your washboard abs!
There is good news for you.
John Alvino has been practically giving away washboard abs for guys - and gals - for years. Pro athletes, navy SEALS....these are some of the people he has worked with. Now he's giving you a chance.
Take a look at his carefully designed plan. A plan designed to give you maximum results.
Killer Ab Workouts You Can Do At Home to Get Washboard Abs
By John Alvino
When most people attempt to perform ab workouts at home, they usually just lie on the floor and engage in a marathon of crunch repetitions. This all too common approach will never lead to a well-balanced set of six pack abs.
First of all, the basic crunch will only provide a marginally positive training effect for beginners. Once you get strong enough to crank out sets of 50-100 or more, the resistance the crunch provides is simply too little to provide a training effect.
And secondly, the crunch only works the abs in one movement pattern: trunk flexion. Trunk flexion is just one of the many different abdominal functions that must be developed in a good ab routine. Therefore, you can't achieve a complete ab workout by using a single exercise, like the crunch, in isolation.
Instead, you need to perform several different ab exercises, each targeting a different abdominal function and/or region. This may sound confusing, but once you understand the anatomy and function of your abdominals, designing an effective ab workout is quite simple.
Don't worry, I'm not going to bore you with a lesson in anatomy. Instead, I'm going to lay out a complete, ready to use ab workout for you. The following workout contains only exercises that require no equipment whatsoever, making them ideal for a home training session to get washboard abs. Here it is:
1a) Reverse Crunch On Floor 3x20-25 30 sec rest
1b) Straight Body Side Crunch On Floor 3x12 (5sec hold) 30 sec rest
2a) Plank 3x60 sec 30 sec rest
2b) Seated Russian Twists With Leg Cycle 3x20-25 30 sec rest
Now I will give you a detailed description on how to properly execute each exercise:
Reverse Crunch On Floor- Lie on your back on a mat. Flex both knees and hips to 90 degree angles. Bring knees toward chest by flexing abdominal muscles, raising butt from floor while maintaining a constant knee angle. Return until hips and knees are again extended to 90 degree angles. Repeat for the prescribed number of reps.
Straight Body Side Crunch On Floor- Lie on your side on the floor. Keep your hands straight out above your head, in line with your body. Keep legs straight. Lock your hands together. Simultaneously raise your arms and legs up so that neither are in contact with the floor. Hold this position for the prescribed number of seconds.
Plank- Get on the floor in a push up position. Support your body on your forearms and your toes. Be sure to keep the washboard abs tight and hold your body in a straight line. Do not let hips sag or hike them up too high. Hold for the prescribed number of seconds.
Seated Russian Twists With Leg Cycle- Sit on floor and cross your arms across your chest, grabbing the opposite shoulders. Lean back until your upper body makes a 45 degree angle to the floor. Rotate trunk to the right while simultaneously bringing your right knee towards your chest. At this point your left elbow will be touching your right knee. In a smooth motion rotate to the left and repeat this on the other side. Continue to alternate until you finish the prescribed number of reps. One full rotation equals one rep.
And there you have it! A simple ab workout you can perform anywhere with no equipment necessary. Do this workout 2-3 times per week for up to a month. After a month, it will be time to progress to a more advanced routine. And you will see your washboard abs before you know it!
A nice set of washboard abs is in YOUR future! Begin this routine and start getting results today!
Click Here To Go Back To How To Get Ripped Abs Home Page
With a carefully followed program, its easier than you think. Anybody can get washboard abs!
Find out the Top 5 Reasons Why Most
People Can't Lose That Last
10-20 lbs Of Ugly Belly Fat
Yes YOU Can Easily Avoid These Pitfalls
And Rapidly Melt Away That Stubborn Stomach Fat
That Has Plagued You For So Long!
It seems like you're doing all the right things: lifting weights, running yourself ragged on the treadmill, exhausting yourself with endless crunches and sit-ups, and following a restrictive diet that leaves you with hunger pangs every night.
But despite all this hard work, you STILL have a soft layer of embarrassing stomach fat that covers up the six-pack you have desperately wanted for so long. Well, I'm tired of seeing hardworking guys just like you stopped dead in their tracks simply because they don't have the right information.
Click here to find out more about how to finally get your washboard abs!
There is good news for you.
John Alvino has been practically giving away washboard abs for guys - and gals - for years. Pro athletes, navy SEALS....these are some of the people he has worked with. Now he's giving you a chance.
Take a look at his carefully designed plan. A plan designed to give you maximum results.
Killer Ab Workouts You Can Do At Home to Get Washboard Abs
By John Alvino
When most people attempt to perform ab workouts at home, they usually just lie on the floor and engage in a marathon of crunch repetitions. This all too common approach will never lead to a well-balanced set of six pack abs.
First of all, the basic crunch will only provide a marginally positive training effect for beginners. Once you get strong enough to crank out sets of 50-100 or more, the resistance the crunch provides is simply too little to provide a training effect.
And secondly, the crunch only works the abs in one movement pattern: trunk flexion. Trunk flexion is just one of the many different abdominal functions that must be developed in a good ab routine. Therefore, you can't achieve a complete ab workout by using a single exercise, like the crunch, in isolation.
Instead, you need to perform several different ab exercises, each targeting a different abdominal function and/or region. This may sound confusing, but once you understand the anatomy and function of your abdominals, designing an effective ab workout is quite simple.
Don't worry, I'm not going to bore you with a lesson in anatomy. Instead, I'm going to lay out a complete, ready to use ab workout for you. The following workout contains only exercises that require no equipment whatsoever, making them ideal for a home training session to get washboard abs. Here it is:
1a) Reverse Crunch On Floor 3x20-25 30 sec rest
1b) Straight Body Side Crunch On Floor 3x12 (5sec hold) 30 sec rest
2a) Plank 3x60 sec 30 sec rest
2b) Seated Russian Twists With Leg Cycle 3x20-25 30 sec rest
Now I will give you a detailed description on how to properly execute each exercise:
Reverse Crunch On Floor- Lie on your back on a mat. Flex both knees and hips to 90 degree angles. Bring knees toward chest by flexing abdominal muscles, raising butt from floor while maintaining a constant knee angle. Return until hips and knees are again extended to 90 degree angles. Repeat for the prescribed number of reps.
Straight Body Side Crunch On Floor- Lie on your side on the floor. Keep your hands straight out above your head, in line with your body. Keep legs straight. Lock your hands together. Simultaneously raise your arms and legs up so that neither are in contact with the floor. Hold this position for the prescribed number of seconds.
Plank- Get on the floor in a push up position. Support your body on your forearms and your toes. Be sure to keep the washboard abs tight and hold your body in a straight line. Do not let hips sag or hike them up too high. Hold for the prescribed number of seconds.
Seated Russian Twists With Leg Cycle- Sit on floor and cross your arms across your chest, grabbing the opposite shoulders. Lean back until your upper body makes a 45 degree angle to the floor. Rotate trunk to the right while simultaneously bringing your right knee towards your chest. At this point your left elbow will be touching your right knee. In a smooth motion rotate to the left and repeat this on the other side. Continue to alternate until you finish the prescribed number of reps. One full rotation equals one rep.
And there you have it! A simple ab workout you can perform anywhere with no equipment necessary. Do this workout 2-3 times per week for up to a month. After a month, it will be time to progress to a more advanced routine. And you will see your washboard abs before you know it!
A nice set of washboard abs is in YOUR future! Begin this routine and start getting results today!
Click Here To Go Back To How To Get Ripped Abs Home Page
Here's my favorite link:
Six pack abs in half the time
Six Pack Abs In Half The Time
By John Alvino
Fitness experts commonly teach that since your abdominals help to support and stabilize your spine, they should never be fatigued prior to performing any non ab exercises such as squats, pulling, pressing or rowing exercises. Based on the abs role as a stabilizer, the whole fitness world vehemently insists that you must ALWAYS perform your abdominal training at the end of your workout.
The problem is that the "do abs at the end of your workout" philosophy goes against one of the most fundamental workout truths: the Priority Principle. This principle simply states that what gets trained first will get the best training result. Why would this principle work for every other body part in the human body except your abs?
What if your abs are your weakest body part? What if getting six pack abs happens to be your number one priority? In these cases, they should be trained at the beginning of your workout when you are in your freshest state.
So at the risk of being controversial, I'm going to recommend this modification to your workout: if abs are your priority, train them first! This uncomplicated adjustment in training sequence will make a huge difference in your results.
You will have much greater focus when working your abs, and be able to put forth a significantly better effort while training them, since you will be totally fresh. If you are used to just throwing in a couple of abdominal sets at the end of your workout, you will literally double your rate of progress towards developing your six-pack.
In addition to the benefits mentioned above, training your abs in this sequence will also provide you with a great warm up for the rest of your workout. The only exception to this priority rule is when you are really training with maximal weights. Doing anything that could result in any residual fatigue prior to a maximal weight workout would be undesirable.
Try this exercise sequencing technique and get a great six-pack in half the time! As Stephen Covey says, "Put First Things First".
Learn More At The How To Get Abs Home Page
By John Alvino
Fitness experts commonly teach that since your abdominals help to support and stabilize your spine, they should never be fatigued prior to performing any non ab exercises such as squats, pulling, pressing or rowing exercises. Based on the abs role as a stabilizer, the whole fitness world vehemently insists that you must ALWAYS perform your abdominal training at the end of your workout.
The problem is that the "do abs at the end of your workout" philosophy goes against one of the most fundamental workout truths: the Priority Principle. This principle simply states that what gets trained first will get the best training result. Why would this principle work for every other body part in the human body except your abs?
What if your abs are your weakest body part? What if getting six pack abs happens to be your number one priority? In these cases, they should be trained at the beginning of your workout when you are in your freshest state.
So at the risk of being controversial, I'm going to recommend this modification to your workout: if abs are your priority, train them first! This uncomplicated adjustment in training sequence will make a huge difference in your results.
You will have much greater focus when working your abs, and be able to put forth a significantly better effort while training them, since you will be totally fresh. If you are used to just throwing in a couple of abdominal sets at the end of your workout, you will literally double your rate of progress towards developing your six-pack.
In addition to the benefits mentioned above, training your abs in this sequence will also provide you with a great warm up for the rest of your workout. The only exception to this priority rule is when you are really training with maximal weights. Doing anything that could result in any residual fatigue prior to a maximal weight workout would be undesirable.
Try this exercise sequencing technique and get a great six-pack in half the time! As Stephen Covey says, "Put First Things First".
Learn More At The How To Get Abs Home Page
How to eat for accelerated fat loss
How To Eat For Accelerated Fat Loss
By John Alvino
My mom always told me to sit down and eat your food slowly. So just like any other defiant teenager, I stood tall and inhaled my entire meal as fast as possible. Although I hate to admit this after all these years, what my mother was teaching me was actually very sound fat loss advice.
New research has recently proven that overweight people tend to eat more quickly and also eat more food per bite.
This research confirms earlier studies, which found that eating slowly leads to decreases in food intake. This has become so accepted among scientists that they have given this phenomenon a scientific name of its own:
"Time Energy Displacement"
Time Energy Displacement means that the more time you take to eat, the less energy (calories) you are likely to consume. And on the other hand, the faster you eat, the more energy (calories) you are likely to consume.
But that's not all! The research also showed that in order to maximize the positive effects of Time Energy Displacement, you should choose foods that literally force you to ingest calories more slowly.
Foods that force you to ingest calories more slowly include:
Foods that have a high fiber content (so you feel fuller more quickly). Examples are vegetables such as green beans, cauliflower, asparagus, spinach, etc.
Foods that have a high water content (these foods also make you feel fuller more quickly). Fresh fruits such as berries, melons, apples, pears, etc. naturally have a high fluid content. Additionally, cooked whole grains such as barley, brown rice and oatmeal have a similar effect. During the cooking process, these grains absorb a lot of water, which causes them swell up. This increased volume helps you feel full without adding any calories to your diet.
Foods with a high "chew factor". Even if you try to eat these foods fast, you simply can't because it takes so long to chew them thoroughly. Examples of foods with a high "chew factor" are fibrous vegetables such as cabbage and broccoli.
Foods with low binge potential such as high fiber vegetables and lean protein are also good to eat, since generally, you will get tired of eating them before you take in too many calories.
Based on these studies' findings (along with years of my own empirical evidence), I have come to the conclusion that we should avoid drinking ANY of our calories. You heard me right - liquid calories are to be avoided! Two of the most popular liquid sources of calories are soft drinks and sugar and cream-laden coffees. Believe it or not, these drinks are two of the biggest sources of excess and hidden calories in the typical American diet.
The main problem with liquid calories is that they can have a very high caloric density AND can be consumed extremely quickly. This is always a bad combination! Liquid calories also do not trigger the satiety mechanism in your brain and G.I. tract the way solid food typically does.
"Eat your food slowly" was once uttered by moms around the world, in a vain attempt to teach us kids about proper etiquette at the dinner table. But now, eating slowly has actually been proven to be scientifically sound fat loss advice. So go slow at the table so you can go fast towards your fat loss goals!
Click here to get back to the Six pack abs homepage
By John Alvino
My mom always told me to sit down and eat your food slowly. So just like any other defiant teenager, I stood tall and inhaled my entire meal as fast as possible. Although I hate to admit this after all these years, what my mother was teaching me was actually very sound fat loss advice.
New research has recently proven that overweight people tend to eat more quickly and also eat more food per bite.
This research confirms earlier studies, which found that eating slowly leads to decreases in food intake. This has become so accepted among scientists that they have given this phenomenon a scientific name of its own:
"Time Energy Displacement"
Time Energy Displacement means that the more time you take to eat, the less energy (calories) you are likely to consume. And on the other hand, the faster you eat, the more energy (calories) you are likely to consume.
But that's not all! The research also showed that in order to maximize the positive effects of Time Energy Displacement, you should choose foods that literally force you to ingest calories more slowly.
Foods that force you to ingest calories more slowly include:
Foods that have a high fiber content (so you feel fuller more quickly). Examples are vegetables such as green beans, cauliflower, asparagus, spinach, etc.
Foods that have a high water content (these foods also make you feel fuller more quickly). Fresh fruits such as berries, melons, apples, pears, etc. naturally have a high fluid content. Additionally, cooked whole grains such as barley, brown rice and oatmeal have a similar effect. During the cooking process, these grains absorb a lot of water, which causes them swell up. This increased volume helps you feel full without adding any calories to your diet.
Foods with a high "chew factor". Even if you try to eat these foods fast, you simply can't because it takes so long to chew them thoroughly. Examples of foods with a high "chew factor" are fibrous vegetables such as cabbage and broccoli.
Foods with low binge potential such as high fiber vegetables and lean protein are also good to eat, since generally, you will get tired of eating them before you take in too many calories.
Based on these studies' findings (along with years of my own empirical evidence), I have come to the conclusion that we should avoid drinking ANY of our calories. You heard me right - liquid calories are to be avoided! Two of the most popular liquid sources of calories are soft drinks and sugar and cream-laden coffees. Believe it or not, these drinks are two of the biggest sources of excess and hidden calories in the typical American diet.
The main problem with liquid calories is that they can have a very high caloric density AND can be consumed extremely quickly. This is always a bad combination! Liquid calories also do not trigger the satiety mechanism in your brain and G.I. tract the way solid food typically does.
"Eat your food slowly" was once uttered by moms around the world, in a vain attempt to teach us kids about proper etiquette at the dinner table. But now, eating slowly has actually been proven to be scientifically sound fat loss advice. So go slow at the table so you can go fast towards your fat loss goals!
Click here to get back to the Six pack abs homepage
Getting washboard abs
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.
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 it's 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. .
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.
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 it's 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. .
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