How to get washboard abs

Legs, Shoulders, And Rotation

2010-10-05T17:02:00.000-07:00

Well its the hardest workout of my training program right now. And today is the my day to do it. in about 2 hours im off to the gym. Wish me luck on my pack to get my 6 pack and washboard abs. Also it is my High carb day so I feel so goo right now and my energy is threw the roof.

Carb Cycling

2010-10-04T12:49:00.001-07:00

Now they way I have been doing this isn't your stander diet, well I dont even call it a diet. It involves eat as much as you want for 2 days of the week lowering carb intake a little more for the next 2 days and then no carbs for 3 days. So basically it could look like this No Carbs, High Carbs, No Carbs, Low, No, High, Low. What this also does is gives you the chance to build muscle as well as get those washboard abs you want. This carb cycling method can also be tailored to your own needs. If you work out on Mon Wes Fri then make sure those are your weight training days so you can build some muscle. On your no carb days you can do some cardio as well to really burn that fat.

Hello I am back!

2010-10-04T12:47:00.001-07:00

Lets get you up to date on how my progress has been going. Well I have just started this new program from vince and it seems to be working pretty well. Hopefully its going to help me get those washboard abs! I lost 2 LBS for the first week I started.

Lose Belly Fat - How To Lose Belly Fat

2010-01-18T18:28:00.000-08:00

Almost everyone wants to lose some excess fat on their body somewhere. For the vast majority, they're looking to lose belly fat and they want to lose belly fat fast! Whether you want to admit it or not, most of us spend far too many months of the year overeating and then scramble at the first sign of warm weather in order to remove what's accumulated over the time. Unfortunately, if you're trying to learn how to lose belly fat, it's not exactly a quick fix.

The problem most individuals run into is they overlook how difficult it can be to lose belly fat off their body. If the truth be told, a fat belly is probably one of the hardest areas to successfully remove because it's made up what is known as 'stubborn' fat.

You're body is actually physiologically slightly different when it comes to fat around the abdominal region. What's the reason for this? Primarily, it's the first place we tend to store fat and where body fat is needed for protection the most - to protect the organs and internal structures.

As such, your fat belly is going to do everything it can to hold onto it. Not a good situation in your quest to lose belly fat.

In order to outsmart this, you're going to have to work really hard. That's not to say it can't be done - it most certainly can, you just have to have realistic expectations about the time line you will achieve this goal over and how much effort you'll have to put in.

First things first, lets talk about exercise to lose belly fat. First, hit the weights. When lifting, be sure you are lifting as heavy as you possibly can, as this is what will ramp up your metabolism the highest. You want to shoot for the 6-10 rep range, as this is most appropriate for metabolic effects.

Second, get that cardio up there. Don't do hours on end though, focus on doing sprints. In fact, better yet is to sprint first, then do more steady state cardio afterwards. This will help to release the fatty acids from the tissue (mobilize them) and then burn them off during the steady state cardio. This type of set-up can be far more effective at getting that stubborn fat off your body than doing a typical cardio session is.

Lastly, check over that belly fat diet. Too many fat or carbohydrates calories will slow your progress, while protein, generally speaking will help due to the fact the body burns more calories just digesting it.

This can be taken too far though - there is no need to exceed 1.5 grams per pound of body weight, but keeping it up around that level is your best approach. Then, fill in the remainder of your calories with carbohydrates around the workout period and fat during the other times.

As long as you are patient with the process and continually push yourself in the gym, there is no reason why within time, you can't be sporting your own set of six-pack abs.

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About the Author:

Vince DelMonte is the author of Your Six Pack Quest found at http://www.YourSixPackQuest.com

He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting.

How To Get Ripped Fast

2010-01-11T13:51:00.000-08:00

To have a world class fitness body, you must be muscular of course, symmetrical and balanced, and have a well defined six-pack, but most importantly, you have to get ripped and shredded to the bone! If you do not know how to get ripped fast, then we are about to discuss how weight training, proper nutrition and aerobic exercise will assist in getting a ripped, beach worthy body by next summer.

Determine Where You Are Starting Before You Start To Get Ripped

If you do not have the ripped body of your dreams than you are either one of two people:

1. The 'big guy' at the gym who looks huge in clothes but has no muscle definition when the shirt comes off. You are training like a bodybuilder, eating in a caloric surplus, getting stronger and bigger each week but would never win a fitness model show because of your excess body fat.

2. Or, are you the 'skinny guy' who thinks he is ripped because your veins are popping out of your tank top, but have no muscle mass to support your frame. Sure, your veins make you look 'ripped' to the bike club but this false sense of 'big' would only get you laughed off a bodybuilding stage.

To get ripped, you must determine whether you need to start leaning down through a fat loss program or else add muscle mass with a bulking program. You cannot be ripped if you are lacking muscle mass or lacking muscle definition. Don't chase both goals at once. I will address how both categories can learn how to get ripped fast with weight training, nutrition, and cardio.

How To Get Ripped With Weight Training

Skinny guys should train less than 45 minutes each workout.
Skinny guys should focus on only compound movements and no isolated movements.
Skinny guys should focus on getting stronger by 5% every two weeks.
Skinny guys should do no more than 1-2 forced reps to avoid wasted energy.
Skinny guys should have there body parts split up into a maximum three day program.
Bulky guys can train from 1 hour to 1 and ½ hours for the extra caloric expenditure.
Bulky guys can incorporate more isolated movements for caloric expenditure.
Bulky guys should still maintain their strength which will ensure no muscle loss.
Bulky guys can include drop sets and pre-exhaust sets for the extra energy expenditure.
Bulky guys can spend more time per muscle group and split their body parts over 5 days.

How To Get Ripped With Nutrition

Skinny guys should be eating about 15 x their current body weight in calories for muscle mass.
Skinny guys should eat at least 1- 1.5 grams of protein per pound of lean muscle mass.
Skinny guys should be eating at least 2x as many carbs as proteins.
Skinny guys should be getting high quality fats with each meal.
Skinny guys should be getting extra calories through workout nutrition drinks.
Skinny guys should have their largest meals at breakfast, pre-workout, and post-workout.
Skinny guys should be eating large quantities of oatmeal, whole grains, potatoes, and rice.
Bulky guys should be eating about 10 x their current body weight, in calories, for fat loss.
Bulky guys should eat at least 1 - 1.5 grams of protein per pound of lean muscle mass.
Bulky guys should eat a 1:1 ratio of proteins to carbs in the day.
Bulky guys should only eat healthy fats like flax oil, olive oil, nuts, and avocado's.
Bulky guys should only consume liquid carbs during the workout.
Bulky guys should consume carbs only in the form of veggies and fruits.

How To Get Ripped With Cardio

Skinny guys should only do cardio if there caloric intake is in a 1000 calorie surplus.
Skinny guys should keep their cardio workouts as far away as possible from their weights.
Skinny guy should keep their cardio workouts less than 20-30 minutes.
Skinny guys should do cardio no more than 2 - 4 x a week.
Skinny guys should perform cardio on a full stomach.
Skinny guys should have a protein-carb workout drink ready after the workout.
Skinny guys should avoid long, endurance-style training.
Bulky guys should do there cardio immediately after weights.
Bulky guys should do a mixture of long, slow cardio and interval cardio.
Bulky guys can do cardio up to 7-10 x a week in extreme cases.
Bulky guys should do cardio on a empty stomach for quicker fat loss.
Bulky guys should sip on a protein drink to avoid muscle loss.

There you have it. Now you know how to get ripped fast, whether you are a skinny or bulky.

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About the Author:

Vince DelMonte is the author of Your Six Pack Quest found at
http://www.YourSixPackQuest.com

He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting.

Dont Believe me? Look at these peoples success

2008-09-05T19:18:00.001-07:00

Success Stories of the people who have done this.

No Nonsense Video About Ripped Abs

2008-09-05T19:14:00.000-07:00

Get your Washboard Abs of your dreams Here.

Why Do you want a 6 pack?

2008-09-05T19:11:00.000-07:00

Motivation is the Key to getting those Washboard Abs.

Weight Loss Plateau

2008-09-05T19:07:00.000-07:00

This should help you bust through that plateau to get your Washboard Ripped Abs

Fat Burning Exercises

2008-09-05T19:04:00.000-07:00

Free Lessons to getting your Washboard Abs

How to get WashBoard Abs

2008-09-05T18:56:00.000-07:00

If you're getting ready to bare your mid-section for the summer months or potentially escaping the cold for a warm vacation, getting washboard abs is probably something you would love to take with you. Potentially the top request personal trainer's hear everywhere is with regards to tightening these muscles. Face it, washboard abs not only look great, but, they also signify the holy grail of fitness.

One big misconception that some people have regarding getting a washboard stomach is that you should be working all these muscles separately. Because these individuals often envision the so-called '6-pack', they think that you can divide this muscle up, working on it section by section.

Without a clean diet, six pack abs will never be yours. One thing you must realize is that while exercise is important, it's only going to take you so far. No matter how many crunches or sit-up variations you perform, if you've got a solid layer of fat covering your stomach, your muscles are not going to be seen.

Unfortunately, this simply isn't true.

While the abs definitely do consist of a few different muscles, all of these muscles are going to contract simultaneously, helping perform whatever movement is being asked of it. You can definitely target certain areas slightly more than others, but overall, you cannot solely isolate any one of the muscles in particular.

So, having said that, try not to do too many isolated ab exercises during your workout. While these can be nice in a sense that you'll likely really 'feel the burn', they aren't going to work as many muscle fibers as possible - which is your primary goal with any weight lifting session you perform.

The better thing to instead, is to do exercises that decrease your balance because that is what best calls your muscles into action.

Think doing ab crunches on the floor is good? Move those crunches onto an stability exercise ball.

This applies for other calisthenic exercises as well. Performing a set of push-ups? Why not move those onto an exercise ball as well? It's the perfect opportunity to really challenge those muscles and help develop washboard abs. Simply place an exercise ball under your arms or under your feet and push-up from there. If you're really ambitious, try both at the same time (note, use a spotter when doing this as there is a good chance you'll roll off until you gain the skill necessary to balance).

The only time when you don't want to decrease your stability too much, however, is when you're lifting very heavy weights in major compound lifts (such as squats for instance). This could prove to be very dangerous because one small movement in the wrong direction due to being off balance could cause your form to go and that could lead to a severe injury.

So, keep your destabilization work to exercises that are performed with your body weight or very light weights.

By following these principles though, you can be sure that washboard abs are on their way for you.

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About the Author:

Vince DelMonte is the author of Your Six Pack Quest found at http://www.YourSixPackQuest.com

He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting.

Ab Circuit for Getting Washboard Flat Stomach

2008-09-05T18:37:00.000-07:00

This Circuit are really going to make your abs feel ripped. This will get you one step closer to getting that six pack

The Truth About Getting a 6 Pack

2008-09-05T18:36:00.000-07:00

Want that 6 pack?

The foods that help you burn fat

2008-09-05T18:33:00.000-07:00

Eat your fat burning foods to get that ripped 6 pack Washboard Abs. Complete Meal plan and step by step guide here

How can you lose belly fat?

2008-09-05T18:30:00.000-07:00

This program is great for getting those Washboard Abs of your dreams and loosing that body fat. I will be giving you some more free coaching lessons on getting these Washboard Abs.

The only way to get Six Pack Abs

2008-09-05T18:27:00.001-07:00

If you really want to lean down and get those ripped 6 pack Washboard Abs of your dreams. You need to eat healthy nutrition and workout. Also Many other things are involved in getting your Washboard Abs

Six Pack Work Out Advice

2008-09-05T18:19:00.000-07:00

Want A Custom Meal plan for getting you Ripped 6 pack Washboard Abs? Nutrition is very important not just Cardio and weight training.