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Site last published: 05/05/10
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Avoid Workout Injuries
09/06/09 20:14 Filed in: ripped abs | injuries
I had an email the other day from a friend whom hasn’t trained for the last 6 weeks after a torn biceps he got whilst working out. Ouch. This led me to think how important it is to warm up and stretch and about ways to reduce injuries. A small investment in this time can prevent a long absence from the gym. Well worth it in my opinion. This is my advice:
During the work-out programme it is ideal to have alongside another training partner to assist during lifting weights. This training or spot partner, can aid in the lifting of the weights when no more repetitions can be performed. This can help reduce the risk of over-straining the exercisedmuscles and assists in helping to reduce the risk of overstraining the tendons and muscles as a result of the weights pulling the muscles past the normal range of movement. The time spent between sets or exercises is of much controversy. It is debated whether longer will reduce the risk of injury. It has frequently been recommended that the best duration of time to spend between the sets is between ninety to one hundred and twenty seconds.
The time spent after the work out program is also as vital as the duration of time before and during the routine. This is a valuable time in which to do a stretching routine. In the recovery period, tendons, muscles and ligaments require optimal amounts of nutrients including protein and glucose to fully recover and adapt to the work out regime. It is during this time when muscle hypertrophy and increases in growth and muscularity occurs. The flow of nutrients, including protein and glucose to the tendons which will also increase the strength over the longer term and lower the chances of injury.
I’ve bolded this so you know how important it is. Read it and read it once more and don’t skimp on this.
Take care for now and good training.
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Squats to Get Ripped Abs
28/05/09 23:20 Filed in: ripped abs | Lose Belly Fat
I came across this idea that actually doing exercises like leg presses or squats can actually get rid of body fat, hopefully revealing those fantastic ripped abs you’ve spent time developing.
So how does this work?
At the front of the thighs are the huge quadriceps muscles that are literally furnaces, being able to burn calories. So exercising these muscles creates a lot of heat and they use a lot of calories to work. Anyone who has done a few sets of squats will tell you how tiring they are. In fact it is only advisable to do 3 sets of squats once a week otherwise fatigue will quickly set in.
Also, exercising these large muscle stimulates the body’s own production of natural growth hormones. This has 2 benefits: it can stimulate muscle growth which is great if you are body building; and it will also stimulate quadriceps muscle growth which will in turn lead to more calorie burning and more fat loss. Other exercises that have a similar effect are chest exercises such as bench presses. IN fact if you are bodybuilding, rather then spending lots of time exercising the very small muscle groups, a lot can be gained by just exercising the large muscles alone. It will also save you time and give you a life outside of the gym!
So if you are already exercising or just finding out how to get ripped abs then it is worthwhile considering adding in some squats or leg presses to your regime.
So how does this work?
At the front of the thighs are the huge quadriceps muscles that are literally furnaces, being able to burn calories. So exercising these muscles creates a lot of heat and they use a lot of calories to work. Anyone who has done a few sets of squats will tell you how tiring they are. In fact it is only advisable to do 3 sets of squats once a week otherwise fatigue will quickly set in.
Also, exercising these large muscle stimulates the body’s own production of natural growth hormones. This has 2 benefits: it can stimulate muscle growth which is great if you are body building; and it will also stimulate quadriceps muscle growth which will in turn lead to more calorie burning and more fat loss. Other exercises that have a similar effect are chest exercises such as bench presses. IN fact if you are bodybuilding, rather then spending lots of time exercising the very small muscle groups, a lot can be gained by just exercising the large muscles alone. It will also save you time and give you a life outside of the gym!
So if you are already exercising or just finding out how to get ripped abs then it is worthwhile considering adding in some squats or leg presses to your regime.
The Truth About 6 Pack Abs
09/04/09 21:48 Filed in: Lose Fat
If you’ve been looking at the Truth About 6 Pack Abs then read this article before proceeding any further. I’ve used this program for about the last 18 months but it is not for everyone. On this site I’ve written a Truth About Abs Review which outlines the pros and cons of the course and the main features.
Before finding this program I had found most of the information on the internet about bodybuilding, building abs and weight loss. The problem is, putting it all together into a plan and discarding a lot of useless information that is out there. Also a lot of information is designed to plug a particular supplement.
Time is a precious commodity and I found this program had done most of the hard work and put it together into an easy to follow plan. It could’ve saved me months and months of work. Believe me when I say this saves a lot of time, especially if you are trying to put together your own exercise or diet regime. The plans are written in a way that you can follow them on a day by day and week by week basis.
Whichever you program you choose to follow or whether you decide to do your own research then the basic principles are to build up those ab muscles with focused and general body exercises and to reveal those sexy abs by losing that layer of fat that lies over the stomach. Forget doing just exercises that focus on the abdominal muscles, it just won’t work if you want to get ripped abs quickly. If you want to start today download one of the programs like Truth About 6 Pack Abs.
Before finding this program I had found most of the information on the internet about bodybuilding, building abs and weight loss. The problem is, putting it all together into a plan and discarding a lot of useless information that is out there. Also a lot of information is designed to plug a particular supplement.
Time is a precious commodity and I found this program had done most of the hard work and put it together into an easy to follow plan. It could’ve saved me months and months of work. Believe me when I say this saves a lot of time, especially if you are trying to put together your own exercise or diet regime. The plans are written in a way that you can follow them on a day by day and week by week basis.
Whichever you program you choose to follow or whether you decide to do your own research then the basic principles are to build up those ab muscles with focused and general body exercises and to reveal those sexy abs by losing that layer of fat that lies over the stomach. Forget doing just exercises that focus on the abdominal muscles, it just won’t work if you want to get ripped abs quickly. If you want to start today download one of the programs like Truth About 6 Pack Abs.
Get Ripped Abs Quick
25/03/09 20:52 Filed in: ripped abs
The quickest way to get ripped abs quick is to get rid of that layer of fat that lies over the abdominal muscles quickly. The only way to do this is with a combination of diet and cardio work. Read More...
Get Ripped Abs Quick
25/03/09 20:52 Filed in: ripped abs
The quickest way to get ripped abs quick is to get rid of that layer of fat that lies over the abdominal muscles quickly. The only way to do this is with a combination of diet and cardio work. Read More...
Do Ab Machines Work?
16/03/09 09:45 Filed in: Abs Machines
Do all those fancy ab machines you see advertised on television and in the magazines actually work? They promise you a super six pack or sexy abdominals and ripped abs in a day or so. The truth of the matter is they are largely a waste of time. They want you to think that you can achieve spot reduction of fat just in your abdominal area - similar to the belief that doing thousands of crunches will get rid of your stomach fat. This just aint going to happen.
They are marketing to people who are desperate and don’t know the truth about fat loss and getting a fine set of abs. You cannot lose fat in one area by concentrating on exercises for that area. You can only lose fat all over your body at the same time. So the only way your going to see those sexy abs hidden beneath a layer of fat is to start getting rid of that fat as a whole. If you’ve read any of the other posts on this blog you know this can only be achieved with a combination of cardio exercises to lose weight quickly and dieting with a few abdominal exercises thrown in.
Save your money, don’t waste it on these machines with false promises..
They are marketing to people who are desperate and don’t know the truth about fat loss and getting a fine set of abs. You cannot lose fat in one area by concentrating on exercises for that area. You can only lose fat all over your body at the same time. So the only way your going to see those sexy abs hidden beneath a layer of fat is to start getting rid of that fat as a whole. If you’ve read any of the other posts on this blog you know this can only be achieved with a combination of cardio exercises to lose weight quickly and dieting with a few abdominal exercises thrown in.
Save your money, don’t waste it on these machines with false promises..
Mentally Focus on Losing Fat
04/03/09 20:11 Filed in: Psychology
"With lots of different types of diets and exercise regimes out there, and many people working so hard to get rid of body fat and get a six pack, why do most fail to ever accomplish this goal?"
Here's my answer: Read More...
Here's my answer: Read More...
The Dangers of Belly Fat
08/03/09 14:41 Filed in: Lose Belly Fat
Did you realise that the large bulk of people in this day and age have surplus belly fat? The number one thing that almost all folk believe is that their spare belly fat is plainly horrible, is covering up their abdominal muscles from being seen, and causes them to be uncomfortable about flaunting their body. Read More...
Lose Belly Fat - The Key Elements
07/03/09 14:17 Filed in: Lose Belly Fat
So how do you actually lose belly fat? The 1st thing you should realise is that there's absolutely NO quick fix answer. There are no tablets or supplements whatsoever that will help you lose belly fat quicker. Likewise, none of the gimmicky abdominal rockers, rollers, or abdominal belts will help do away with abdominal adipose tissue either. You can't spot reduce your abdomen fat by utilising any of these useless appliances. It just doesn't work out that way. Read More...