Rip The Core…

Everyone seems to be cutting back, but consumers are still willing to pay for a workout. Paul W. Gillespie — The Capital Jennifer Piera, of Riva, works out on a Freemotion machine. Piera is one of roughly 1,800 club members at 24-Hour Fitness.
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I have a great 4 pack (very defined upper abs) but man…my lower abs are crap. Any suggestions for lower ab exercises?

Leg lifts; on floor or sitting (leaned back) in chair.

Okay so I’m currently 5"7 and 125 lbs. I used to have abs when i was skinnier (and more fit!). I still have them a little and they show but only if i flex alot. I need to get em back by July…August latest. I’ve been working on them lately (it helps that i have fitness right now in Health) but i cant seem to work them hard enough in the time provided. I dont have much money and at home i do crunches and situps and use an exercise ball and everything. Anywhere i look it costs money for a good guide to what to eat and how to tone your abs. So if anyone could share some tips on how i could work on my abs SPECIFICALY, also on how to decrease my body fat %. Im sure its not very high because i have quiet an athletic build (no im not some fat kid wishing he had abs, lmfao). So yea can anyone help me it’d be much appreciated thanks!

P.S. So far the best thing i’ve found that works out my abs is to start in a pushup position and then slide my feet across the ground so my knees are under my chest then back out. If you do this fast and often you start to feel it and its working better then crunches and situps (which are hurting my back anyways). Ive also heard they arent that good for abs, but for general fitness.

Getting a nice set of abs is such a misunderstood process. It’s actually a lot easier than most people think which is why most people are in a never ending quest to get that perfect six pack – it’s because they’re doing all the wrong things.

When you eat more calories than you burn, your body takes those extra calories and stores them as fat somewhere on your body. For some people, the #1 fat storage area is around the thighs and for others it might be around the stomach – it differs from person to person. Sometimes the fat is perfectly distributed around the body so it’s not as big of a concern.

If an excessive amount of fat is stored around your stomach, the reason that you’re not seeing your abs is because your body fat percentage is too high. What you need to do is create a calorie deficit (take in less calories than you burn) so that your body is forced to use its fat stores for energy. After a few weeks of doing this, you’ll notice that your abs will start to show.

You first step is to figure out how many calories you burn each day. Use this calculator http://calorieneedscalculator.com for an estimate. Now you need to increase the amount of calories you burn by exercising more and decreasing the amount of calories you eat. Cut out junk food such as fast food, candy and sugar. Eat foods that are high in fiber: bread and pasta made from 100% whole wheat, brown rice, oats, fruits and vegetables.

You shouldn’t ignore targeting your abs with sit ups, leg raises and twists but doing hundreds of sit ups won’t do anything about the layer of fat that is covering them. Cardio and calorie restriction should be your main focus. If you need more details on getting a six pack, visit The Guide to Getting Nice Abs – http://www.straightabs.com

I’m a 19 year old girl, 117 lbs, and need some advice on how to work all my abs, thighs, butt, and pecs in 6 weeks. Plus, what exactly are some good exercises to do, what food should I avoid, and how long should I do each workout and how many times a week? Please help! I have a bet with a friend on this!

avoid coffee, fast food, and soda…i think you should incorporate these workouts I have for you 4 times a week….here are some exercises:

do 3 sets of 25 of squats, lunges, walking lunges, backward lunges, front kicks, back kicks and side kicks for your butt and thighs

do 3 sets of 50 of normal crunches, crunches with the medicine ball….try to do as MANY planks you can do in 30 minutes. look it up online

for your pecs…do push ups with your arms further apart than usual. it is suppose to work your pecs..saw it on cindy’s next challenge dvd

good luck

I was wondering if anyone had tips or knew ways to help flatten your stomach. I’m not fat but I wanted to get rid of my pooch on my stomach. Thanks!!

First you should do a massive cleanse to rid yourself of excess waste in your intestines. You’d be surprised to see how flat it becomes after that.

Then, like any muscle, you have to work it. Crunches on the ball are wonderful. They work all sides and help your legs too.

I’m really more concerned with the right excercises to do that are the most effective in building abs, but any diet tips would be appreciated too.

Despite what you think, ab exercises are NOT the number one thing you need to do for flat abs. In fact, getting flat abs requires hard work, commitment and something else you have no control over: cooperative genes.

The only way to get flat abs is to lose body fat and you already know what that requires:

1. Regular cardio exercise
2. Strength Training for the ENTIRE BODY (treating the abs just like any other muscle in the body)
3. A healthy, low-calorie diet

You must get all three of these (especially your diet) right on a consistent basis in order to even get close to flat abs. And, something else important: If you’ve lost body fat and you still don’t have flat abs, don’t be terribly surprised. Many of us will never see that six-pack because:

* The body fat level required to get flat abs is lower than you can sustain with your current lifestyle/schedule, or
* The body fat level required is lower than is healthy for your body to function.

So, even if you follow a perfect program and a perfect diet, flat abs still may elude you. Does that mean you should give up? You shouldn’t give up on exercise but, maybe, giving up the ideal of six-pack abs is exactly what you need to make your life better.

You are best off lowering your calorie intake and doing some extra cardio every day (biking, running) for at least 30 minutes. That will help you lose the body fat needed to start seeing your abs.

My stomach has gotten larger but i haven’t really put on any weight, my weight fluctuates 1 to 2 kilos. I press down through a little stomach fat, about a centimeter, then hit muscle but my stomach is bigger than the layer of fat over muscle. I hate the way it looks because i am only a small person, i only weigh 50 kilos so it is quite noticeable. It has been this way for quite a few months and i have no way of knowing if it is bloating or fat.

there is never fat under muscle. only over it. if your stomach is taut or hard to the touch it is bloating. if not then it is fat.

Go to http://BuildMuscleBurnFat.info/ my FREE workout plan Build Muscle and Burn Fat FAST AS HELL!

The keys to getting rid of belly fat”
You can have the greatest, most muscular set of abs in the world, but if they are blanketed by a layer of body fat, who cares. In order to rid yourself of the extra body fat around your midsection, you need to incorporate effective cardio sessions into your fitness plan. You cannot spot-reduce the midsection by doing extra ab exercises like crunches or sit-ups. You first must burn off the body fat through proper cardio to properly define the area.

Abdominal training by itself will not do much. Cardio needs to be intense enough to do the trick. Three to four sessions a week of intense jogging, running, the Stairmaster, the elliptical, jumping rope, or biking should be enough to get the process in gear. Swimming, hiking, and taking aerobics classes are beneficial as well. Nothing beats jogging or running. It is the most intense, efficient, and effective method of burning calories. If running outside hurts your joints, try running inside on a treadmill or outside on a dirt path. It definitely is easier on the body.

Again, you NEED three to four intense cardio sessions a week to help create a calorie deficit and help rid the body of the fat that covers your abs.

Proper Nutrition:

Do not sabotage your results in the gym by giving yourself a passport to pig out. Ridding the body of fat once and for all is accomplished by proper nutrition more so than incorporating cardio. At the end of the day, if you have consumed more calories than you have expended, you add body fat. So you need to burn more calories than you consume.

Nutrition is important because you can reduce the amount of calories you take in, therefore greatly having an effect on the amount which you have to expend through cardio. Eat five to six small, well-balanced meals spaced apart about every three to four hours. Try to keep something healthy on hand.

If not, when you become real hungry, you will opt for something that isn’t as good for you. When you become overly hungry, all rational thinking goes out the window.

http://BuildMuscleBurnFat.info/

When you Download the FREE workout plan it will contain WORKOUT VIDEOS (that you can put on you iPod!) and the FREE fitness and nutrition ebook The Ultimate Fitness Manual you will show you:

•How you can workout LESS and get better results!
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Download the FREE workout plan NOW at http://BuildMuscleBurnFat.info/

Get Rid of Belly Fat!!! Gain Lean Muscle Mass!!!

Duration : 0:2:10

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Go to http://bit.ly/n6EdS & I will teach YOU little known Nutrition Principles that will force you to gain muscle & lose fat faster than ever. I started passionately studying what lean people were doing in 1981 because my waistline was 40 inches. I have learned a lot since then. I am now in the best shape of my life at the age of 44.

My waistline is now 31 inches. Nutrition is 60-70% of your fat loss / muscle gain program. Follow me & I will teach you exactly how to eat for your body type, activity level, starting point, & your goals.

Go to http://bit.ly/n6EdS to learn about my FatLoss LifeStyle System. I believe that it is one of the most time efficient, results orientated fitness / fat;loss programs on the market today.

You can work-out till your blue in the face but if you do not incorporate Interval Cardio (done first thing in the morning in a fasted state), intense functional multi-joint, compound exercises, small healthy meals often with protein and carbs combined together, positive mindset, goal setting & social support (you will turn into who you hang around) you will not change your body much.

But if you do focus on the 5 pillars of fitness & health, you will radically change your waistline, your lifestyle, and your life.

YOUR ATTITUDE WILL DETERMINE YOUR ALTITUDE (how high you go in life)

YOUR WAISTLINE DETERMINES YOU ATTITUDE

GET A BETTER BODY; GET A BETTER LIFE!!

The main reason to workout abs is because strong abs will stabilize your lower back and prevent you from an injury; but as a side benefit a 6-pack looks great! Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding.

Bodybuilding doesn’t have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A couple of rubber bands & some good exercises is all it takes to get started with your home workouts. You do not need any equipment.

In fact most of the clubs are wasting hundreds of thousands of dollars on equipment that is making peoples bodies less functional and worse off. I highly advice you to pick one mentor at a time, limit your information, train hard & smart, and expect success!!

Some of the people that I respect are Tom Venuto & Burn the Fat, Feed The Muscle, Craig Ballantyne & Turbulence Training, Mike Geary & Six Pack Abdominal Program, Dr. Al Sears & his Pace cardio program, Dr. Mercola, & Depoch Chopra and his spirituality teachings

Just Do It!!

Darin Steen

Duration : 0:3:41

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This is the teaser for part 7 of Zuzana’s abs and core stability ball workout. For all Zuzana Light’s 100+ workout and diet video tips visit www.bodyrock.tv

Duration : 0:0:37

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http://www.BodyRock.Tv – 100’s of Zuzana’s FREE workout video tips.

Duration : 0:5:21

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MERCERSBURG — The Mercersburg Area Council for Wellness cut the ribbon to a new fitness trail designed to encourage people to be active and healthy.
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Last week I started doing sit ups and a variation of crunches everyday (Im cutting down to every other day, my friend whos a fitness guy gave tips now)

Anyways the first time I was sore for 2 days after it… But ever since then i’ve done more and my muscles haven’t been sore when i finish. For the abs to grow is it supposed to be sore for atleast a few hours? thanks

when I was working on getting my six pack it was sore for a couple days. (I would do over 200 every night before bed.) But everyone is different. Once you’re muscle’s start being not sore after working out do as many as you can till they get sore, and keep going for a little more. They’ll get sore. But no they do not need to be sore for at least a few hours. Just a little while after working out. Although if you’re sore for a few hours it means you’re getting a great work out and they’re growing bigger.

I have a swim party coming up soon and I want to look good. My body fat % is 27.

Those girls you see at the beach with visible abs…they don’t have 27% bodyfat, sorry! Drop some fat first, then we can talk about "results"

I really want to get into shape and i really want to work on my abs the most as well and tone the rest as my body. What is a better work out Yoga (basic and/or intermediate) or Pilates (basic and/or intermediate)?

probably yoga cos it uses core strength for almost every exercise.

http://www.oxygenmag.com.au/oxygen/pages/training.aspx

heres a site if you want to do extra ab exercises

For some one who has 14 percent bodyfat, what foods would you suggest for snacking, lunch and dinner, what worked for you?

Cardio and diet are vital to chiseled abs. Every morning I have oatmeal and three eggs to start the day. Basically I eat lean protein (chicken, fish, egg whites). A moderate amount of fruits and veggies are important for overall heath and fitness. I try to avoid red meats. Some fats are healthy and good to include in a diet, olive oil and mixed nuts. I try to run atleast 4 miles every night. I don’t eat carbs after I run, so they body will burn the existing any existing calories instead. This helps keep you lean and vascular, also in this state it is easier to build, tone muscle. Make this a lifestyle and I promise you you will see a difference. Let me know if you need any more advice.

A good workout routine I do is….I work out every single day on a 4 day cycle. That means a different muscle group each of the 4 days. Day 1 is chest and tris. Day 2 is back and biceps. Day 3 is legs. Day 4 is shoulders. Do 12-15 intense reps for each exercise, not necessarily heavy, just enough to push yourself. Good luck!
Will

I exercise regularly and am in a pretty good shape. But I cant seem to get rid of my stomach fat or lose inches around my waist. What should I do that doesnt cost me a lot of money?

Keep exercising focus on cardio do a high protein and low carb diet. Weight comes of the body evenly, meaning you won’t lose weight off a certain spot. You can do thousands of sit-ups but that won’t make you loose weight off your stomach, do sit-ups but combine in with cardio.

England boss Fabio Capello will monitor the fitness of Tottenham’s Aaron Lennon ahead of next month’s friendly in Qatar against Brazil.
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I want to learn some good ab exercises that will make my abs stronger and tone them well. Also how long will it take before i see the results. I have a weight training class and i want to work on my abs but sometimes i dont feel results from my own work outs.

My stomach use to be flabby and pretty nasty, even though I did my crunches and worked out regularly.

It wasn’t until I changed my diet was when I saw better results.

So, the key is a good clean diet.

But, as far as ab exercises, here’s a good site I found with great ab exercises to tone your abs. It also has great diet and workout info to lose belly fat.

Check it out here http://www.best-abs-exercises.com/

Good luck.

i have a physical fitness problem, when i stand up my stomach is flat, but when i sit down it balls up. what can i do to make it less round when i sit? Please give me some advise.
Exercise tips or more

you just need to tone them, sit ups, leg lifts, any abs basikly that make them stronger and not just better looking (like abs-they make them look good but not too strong)