Your Genetics and Abdominals

Right now some of you can see a perfectly set of staggered abs that are wide and thick and separated by a line down the middle.  Some of you have the classic four-pack which is four big abs with a smooth lower section.  Some of you have tiny cubicle boxes sitting high on your abdominal wall.  Some of you have the picture perfect eight-pack that makes people’s jaws drop. 

Like every muscle group, all you can do is train them as heavy and hard as possible and hope your genetics take care of the rest. You can’t change the shape or alignment or separation of your abs.  You can’t move them around and place them where you want them.  Your genetics will affect to which degree they “pop” out and to which degree they stay smoother or flatter. 

The good news is that abdominals are abdominals and when your body fat levels are around 5-7% you are guaranteed to impress people, including yourself, with a set of hot-looking abs.  Even though genetics play a huge role in how they look, it’s important to know how to train them to make them look their best.  Read the rest of this entry

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If you could sculpt one body part to perfection for next summer, what would it be?  Let me guess – six pack abs!  I don’t know anybody who does not want to shrink their waistline, lose body fat, eliminate lower back pain and develop a jaw-dropping set of rock-hard six-pack abs.   Building eye-popping abdominals is not the hardest thing to achieve in the world but it’s definitely not the easiest either.

Before you can start learning how to get six-pack abs and discover the truth about what it really takes to build a beach-worthy abdominal section, you must first expose the lies, myths and rumors.  Before we talk about how to get six-pack abs, the right way, we must re-program your hard drive and empty the trash can of garbage you have been fed. 

Because of all this hyped-up and misguided information – even among so-called ‘fitness experts’ – you should be skeptical of all abdominal training equimpment and programs.  Let’s first eliminate the top four ways not to get a six-pack: Read the rest of this entry

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Get Six Pack Abs At Home

Get Six Pack Abs

Are you looking for ways of how to get six pack abs at home?

If so we have some easy six pack abs exercises which require no apparatus and also take very little time to perform.  Nowadays we all lead a busy lifestyle and at times we simply do not have enough time to go to the gym.  But that’s not a problem, here are some simple six pack abs exercises that you can do to get six pack abs at home in extra quick time

• Crunches

This six pack abs at home exercise targets the upper abs.  It’s one of the basic but effective ab exercises. To perform crunches, you need to lie on a flat surface with your hands in your chest or behind you head.  Contract your abs, then hold for 2 seconds, then return to your lying position.  Proper crunches are in a continuous and controlled fashion.  Concentrate on your abdominal muscles to pull your upper body up.  Avoid using the neck or shoulders to push yourself up.  This incorrect practice will cause stress and strains.

• Side Crunches

They are basically the same as regular  crunches, except that the main focus is on the oblique muscles which are also called love handles.  It also uses the same technique, only that you are crunching to either side of our abs.  This tightens and firms the sides of your abs.

How To Get Six Pack Abs Fast

• Lying Leg Lifts

This exercise targets the lower abs and is a great six pack abs at home exercise. With this kind of exercise, you are on the same position as with the crunches,  you lie flat on your back and lift your legs six to twelve inches of the ground.  This would exercise the muscles in the lower part of the abdomen.  When performing leg lifts, place your hand under your buttock.  It adds leverage and helps you get your feet elevated.

It is possible to add more resistance by adding ankle weights which are available at all health shops

• V- Crunches

This is one of my favourite exercises that I use to get six pack abs at home.  It’s almost like lying leg lifts except your chest is at a 45 degree angle starting out.  Sit at the edge of a bench and reach back just enough to support yourself from completely lying on the bench.  Once you’ve stabilized, bring your knees toward your chest.  You would be creating a V motion.  The base of the V would be your abs.

• Cat stretch

It’s the same with the movements made by a cat when they stretch their back. This simple action is a quick and easy exercise.  Get down on the floor with your hands and knees, with muscles relaxed and looking straight ahead.  Next, tighten your abdominal muscles while thrusting you back upward as far as you can.  Maintain the position for five counts before lowering your back.

• Bicycle Crunch

To do this, start by lying flat on the floor. Put your hand beside your head then raise knees up to 45 degrees angle and them perform a pedaling motion like what you do when you ride the bicycle.

• Standing Side Bends

Standing side bends encourages the loss of fats in the oblique muscles.  To start, stand up straight with the stomach sucked in, legs straight and hands on the sides.  Simply lean the body from left to right being careful not to rotate the hips and while keeping  body facing front.  There is a variety of side bends, this is the torso twists.  Instead of bending side to side twist or rotate the upper body from left to right while keeping the legs straight.

As you can see if you are looking how to get a six pack at home there are a variety of six pack abs exercises that you can try.

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Everywhere you turn, someone’s promising the next secret to getting 6 pack abs. Some of these so called ‘secrets’ have some degree of accuracy, while others, not so much. Deciphering which are the best methods to getting 6 pack abs is going to be critical to your having success with this goal.
The biggest area you need to focus on when trying to obtain 6 pack abs is going to be on your diet. Like it or not, the old saying that ‘abs are made in the kitchen’, is probably one of the most truthful statements in the fitness industry. If your diet isn’t in line, your stomach is going to show it.
So, what should you be doing with your diet?

First, ensure you are getting enough protein. Not only is protein going to form the key building blocks you need to build muscle tissue, but it’s also going to provide you with a better feeling of fullness than eating just carbohydrates alone would for example. Protein is more “expensive” than any other macronutrient meaning that your body will burn more calories breaking down protein compared to carbs and fats.
Next, don’t be afraid of dietary fat that comes from primarily monounsaturated and polyunsaturated fats such as olive oils, fish oils, a mix of nuts, natural peanut butter and avocado. While it’s true that eating fat will increase your calories fast, as long as you keep it between 20-30% it can be one of the best things to get 6 pack abs fast. The important point here is that dietary fat helps keep your insulin level stable, which, when high enough can actually cause fat gain itself. Read the rest of this entry

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What I want to touch on today is some essential six pack workout advice with the help of Vince DelMonte our resident fat burning expert. There are many ways and places that we search for six pack workout advice be it the latest fitness magazines, advertisements or simply just over the internet. But the value of the six pack workout advice offered varies greatly, some say ensure you do a thousand sit ups a day or do endless cardio exercises to achieve those six pack abs. Here at six pack quest we dispel those rumours and cut the hard facts. The truth is that six pack abs are 80% made in the kitchen, yes it is a fact the six pack ab diet is eessential to success, the remaining 20% is achieved through working out. Take a look at the six pack workout advice offered by Vince who is the creator of the Six Pack Quest Ab Shredding Program that is taking the fitness world by storm. 

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Now is the time to start your quest to lose belly fat, we will show you the secrets of how to lose belly fat fast. There is no doubting we all want to lose belly fat fast. The belly is the first place to gain belly fat and the last place to lose belly fat. The fat gained around the belly is termed as stubborn fat and for good reason, great perseverance is needed to lose belly fat, I am afraid there are no quick fixes in order to lose belly fat fast. But the good news is it can be done and there is no reason why you can’t lose belly fat and get those six pack abs.

Knowing that belly fat is stubborn means that 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. 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 increase your metabolism. You want to aim for the 6-10 rep range, as this is most appropriate for metabolic effects.

Second, incorporate cardio. Don’t do hours on end in an attempt to lose belly fat fast 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 belly fat off your body than doing a typical cardio session.

Make sure you follow the lose 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.

Be patient, be consistent in the gym and follow the ab diet plan and you will lose belly fat fast.

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