Diet For Abs

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The solution for gaining muscle is to lose a lot of fat. Simple? Yes, and the truth is that everybody got abs, hidden behind a big layer of fat that is hard to get rid of. With packed on pounds and some extra flab it is hard to see them there. If you really want to design your own abs fast then there are a few simple tips that you must follow in order to see that six pack. If you are struggling with the bulge than it is time to gain some muscle. Here is how it is done!

If you weigh two hundred pounds and want to weigh one hundred seventy pounds then you will need to have a calorie consumption of somebody that weighs 170 lbs. Take your desired body weight and multiply it by ten and that is how many calories you will need to consume to get there. This number is for an individual that works out less than an hour a week. For the person that works out more just add a one to the ten for every hour over the first hour. For example, if you try to design your own abs fast and you exercise 3 hours a week, then add a 2 to the ten and multiply it into your desired body weight. A person that wants to weigh 170lbs but only works out thirty minutes a week would take 170 x 10 which equals 1700 calories you should eat. Separate the calories up in as many meals as you want to but don’t go over it if you want to design your own abs.

When you’re trying to design your own abs fast of course you will need to balance out your carbs, proteins, and fat. Though you don’t need a lot of them, carbohydrates should still be in your diet. Make sure to fill up on the proteins and fats but you can fill in the remainder of your calorie intake with carbs. Try to eat one gram of protein for every pound of your desired body weight. This will help you design your own abs fast. As far as the fat goes you should be eating a half of gram of fat per pound of desired body weight.

Keep building your diet around natural whole foods and follow the guidelines above. Once you do you will have no problem to design your own abs quick. The only desaster that can happen is that you go for some junk food like candy, potato chips and the like. It is pretty easy to design your own abs fast and the only thing you have to do is to follow a few simple rules.

Learn More About How to Design Your Own Abs Fast Here!

Check out helpful information in the sphere of shots to loose weight – go through this site. The time has come when proper information is truly at your fingertips, use this possibility.

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Best Stomach Exercise

I am going to start this stomach exercise portion of the blog with what I consider the best stomach exercise period. It just happens to emphasize the lower abs. Enjoy!

The lower abdominal is the most sought after goals in fitness. And in order to get a sexy looking lower abdominal you will have to have a fine blend of cardiovascular training, resistance training, proper diet and not to mention the most effective lower ab exercise.

The diet, cardiovascular training and weight training portions of your fitness routine I going to leave for another post. In this article I would like to focus on one aspect of your training. And that thing is the most efficient and most effective lower abdominal exercise.

Before I give the greatest lower abdominal exercise I would like to tell you a a little unknown training method. You can apply this to any abs exercise that you are currently using. The key is to have your hip flexors fully tightened when doing an abs exercise. Let me show you an example.

The basic crunch. Usually you lay down on your back with your feet on the ground. You then push your lower back into the floor and tighten your abdominal muscles. You make sure that you are not pulling on the head and that there is at least a couple inches between your chin and your chest to avoid injury to your neck. You perform the crunch and momentarily hold and return to the beginning. This puts more emphasis on the upper abs than lower abs.

The next evolution is the crunch with the hip flexors engaged. Begin by laying on your back and bring your feet up off the ground. Start by having a 90 degree angle at your hips and your knees. Now slightly straighten your legs (about 4 inches) while keeping your shins parallel with the floor. Now perform the same crunch. You should feel a more of a contraction in the lower abs.

To amplify the feeling in the lower abdominal muscles, start in the same position with your feet off the ground and your knees bent. Now have your exercise partner or a band pulling your feet away from your chest. This really makes you to contract your hip flexors. You will feel much more in the lower abs and you will not be able to do as many repetitions as you normally would. Try it out so you feel the difference for.

So in knowing what we know now, what is the most effective lower abdominal exercise? It is the hanging leg raise. This is a difficult exercise and you may not quite be at that level yet. But in working the lower abs it is the greatest exercise around. Here is how to do it.

Start by hanging from a pull-up bar. Contract your abs and pull your feet up about six inches not bending at the knees. This is the beginning position. Elevate your feet so your body is making an L shape. This will cause you to contract your hip flexors. Once in this position further tighten your abs so spinal flexion occurs and your feet elevate to slightly above eye level. Hold this for a second and slowly return to the starting position with your feet 6 inches forward. This is not a swinging up motion and each movement is controlled. If you notice yourself swinging you may not be strong enough for this exercise or you will have to focus on control.

Try this stomach exercise out, if done Properly you will positively know it is working.

For more great dieting tips to shred fat make sure that you check out Diet For Abs homepage. You also may want to look at the how to Lose Fat Quickly section of the blog.

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Andy is one of the people who help out with Diet For Abs website.   Andy loves the outdoors and if he will do the majority of his workouts outside if he can.  I was fortune enough to join he last week for a cardio slash abs day.

He changes his routines every 4 weeks or so.  This is good practice and I recommend that to everyone.  Right now on Mon and Thurs he is doing his strength training.  On Tues and Fridays he is doing his cardio and abs.  Finally on Wed and Sat he does 15 minute warm-up and stretching routine (he wants to do the splits.)  The following was just the cardio and abs day.

We made sure that we were warmed up and performed some dynamic stretches.  The goal was to run 1 ½ miles.  At each half a lap we did some type of abs exercise.  When we ran we ran at near sprinting speed.

Andy did bring along 2 dumbbells to add more resistance to the abs exercises.  This is not necessary but it gives you more options.  Eventually you will probably want to do this.  And just for reference there is  4 laps to a mile.  Our goal was 6 laps with 30 seconds of rest after each full lap was completed.

Laps 1 and 2

• 30 supermans
• 15 Russian twists
• 30 second plank
• 30 Crunches

Laps 3 and 4

• 20 Wood chops each side
• 20 second Side planks each side

Laps 5 and 6

• Turkish Get-ups 5 reps each side
• Reverse Crunches
• Table Top

This is an extremely demanding routine if done properly.  If done right you will definitely be winded.  To get the best results you need to make the most of each workout.  If you can already do 30 crunches and just jog the laps you are not going to get the most out of the workouts.

A good way to progress is to time yourself and for the next month try to better your time each time the abs exercise routine is performed.

For more fat burning abs workout visit the lose fat quickly section of this blog.  Remember that your diet is just as important.  The Diet For Abs section will have all the information that you need.

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