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Abdominal Exercise Ball

The abdominal exercise ball or stability ball is one of the best pieces of equipment you can own. Not only is it cheap (you can literally pick on up at any store department store for under $20), it is one of the most functional pieces of exercise equipment you can own.

Using the abdominal exercise ball you can not only train your abs but you can exercise every major muscle group in your body. But as an extra benefit, no matter what muscle group you are exercising you are still indirectly training your abs. Using piece of equipment is a great way to train you core.

Here are just a few of the exercises that you can do with the abdominal exercise ball:
Legs – Wall Squats – Place the ball between the wall and your lower back. Move your feet away from the way 6 to 10 inches. Tighten your abs and squat until your thighs are parallel with the floor keeping your upper body perpendicular.

Chests – Push-ups – Simply place your hands on the ball instead of the floor and do a push-up.

Back – Dumb bell rows – Place your chest on the keeping your body straight. Let your arms fall to the sides of the ball. Then you pull the weight to your sides.

Shoulders – dumbbell shoulder press – Simply do shoulder press sitting on the abdominal exercise ball.

Abs:
Crunches on the exercise ball – place your lower back on the ball and perform crunch.
Reverse crunch using the exercise ball – Lie on the floor with your back and have the ball underneath your feet. You will have a 90 degree bend at the knees. Pinch the ball between your heals and your hamstrings by curling your legs. Perform a reverse crunch.

v-ups on the exercise ball – Start by lying on back. Place the ball between your feet. Perform the v-up and transfer the ball from your feet to your hands. Then just repeat the motion.

Plank on the exercise ball – Place your elbows on top of the exercise ball and keeping your body straight. Try to pull your abs to your spine.

I hope you can see that there are 100’s of different variations that you can do with the abdominal exercise ball. Pick a few of them out and try adding them to your routine. Make sure that you bookmark this site page because I will be adding more exercises shortly.

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Hard Rock Abs

The secret to hard rock abs is a balance between proper cardio, proper weight training, and proper abdominal training.  If you leave one of these criteria out you will most likely not achieve your goal of hard rock abs.  So here is how to get hard rock abs.

How To Get Hard Rock Abs

Weight training is a must.  And yes this includes women as well.  Don’t worry about becoming over muscular.  It takes high volume workouts along with eating more calories than you expend.  Since we are not going to be using high volume and we are going to be in a calorie deficient state we don’t need to worry about getting too muscular.

The reason why strength training is so important for hard rock abs is that it promotes an elevated metabolism.  This will help you get rid of the fat around your mid section.  If you do not lose the fat you will never see the abs beneath the fat.  When doing your strength training it is best to do all your exercises standing.  For example doing a bent over row is going to be more effective than doing a lat pull down.  A bent over row will incorporate more muscles groups and force your core to contract to stabilize your spine.  Perform 2 sets 8 to 10 reps in a circuit for best results.

When people do cardio for weight loss they typically do it all wrong.  They usually do long slow cardio.  Recent studies have shown that the best cardio to do is intervals.  Intervals are when you go as hard as you can or close to as hard as you can for short time and then a slower pace to recover.  An example of this is to sprint for 10 seconds and then jog for 50 seconds.  If you do this for 15 minutes, you will over all burn more calories than if you jogged at a slow pace for 45 minutes.  This is because intervals raise your metabolism for up to 24 hours after you have completed your workout.

Choosing the right way to do abs training is important.  If you are interested in having a flat stomach then you will want to do a lot of repetitions with no weight when training your abs.  If you want a six pack you will have to incorporate weight into your routine where you can only complete 10 to 15 repetitions.  Because the intensity, you are going to have to let your abs recover for at least 24 hours.

You need to be in a calorie deficient state.  This means that you need to expend more calories than you eat.  The easiest way to do this is to find your Basel Metabolic Rate and then use the activity multiplier to find how many calories you can consume to maintain your weight.  You will then subtract 500 to 750 calories from this number to out your self into a deficient state.  Make sure that you have one cheat day.  This will prevent your body from getting used to lesser calories and lowering your metabolism.

I know that this sounds overly simplified.  But this really is how to get hard rock abs.  Try switching your exercise routine to match these criteria.  I you would like a more step by step instruction check this out.  This is the best abs program on the internet.

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***Note:  this is a extremely demanding workout.  Make sure that you talk to your doctor before beginning***

Tight Abs Fast

I personally am an impatient guy.  I do not like waiting for things or results.  That is partly why I always put off my fitness programs.  If I did not get tight abs fast I stopped working out and did more research on more exercises and fitness programs.  If I did not see results in a week I did not want to continue doing the exercise.  I came across a guy at the gym one day and he was ripped.  I watched what the guy was doing and I have to say it was pretty intense.

I asked what he was training for.  Just because of what he was doing, I figured he was training for some sport.  Most people I know who go to the gym to lose weight do 20 minutes of cardio and some type of weight training for another 20 minutes.  The guy said that he was not currently in any sport, but this he said that this was the only type of program that worked for him.

As I talked to him more it seemed that he tried a lot different routines and this was the only one that showed results fast.  He based his workouts on the amount of work performed throughout the workout.  It is really a simple system.  He tried doing more work each week.

The term “Work” meant something different from depending on what you are doing.  When he was doing cardio work meant the expending more calories on the elliptical in the time frame given than he did in a previous workout.  Or it meant completing 10 hundred yard sprints in a shorter amount of time.  Now I am not saying that he was able to complete this day in and day out, but he sure did try.

I should also note that when he was doing cardio he was always doing intervals.  For example when he was on the elliptical he went as hard as he could for 20 seconds and then for a slow pace for 40 seconds.  He then did this for 15 to 20 minutes.  You should be able to see how the sprinting follows suit.

The way he tracked he strength training was somewhat similar.  First he created a circuit with compounded exercises (these are exercises and span over one joint).  All exercises that he chose were using free weight so it works all the stabilizing muscles.  He then added the appropriate weight to the exercise.  He completed the circuit 3 times keeping track of how long it took.  He only rested only when he needed to catch his breath.  He admits at first, he had to catch his breath quite a bit.  You see it’s the intensity that strips the fat away to give you tight abs fast.

When he finished the workout he took the each exercise and weight he used and multiplied it by the repetitions.  He then added all the exercises up.  Finally he divided that number by the time in seconds it took to complete the workout.  This was the number that he wanted to beat the next time he did the circuit.  He did each circuit for 4 weeks and changed his routine.

Now he is trying something else out and is telling me he is getting great results.  I have just started this program as well and I have noticed results in the first week.  As I know more I will definitely post it.  I just happy that I found something that I see actual results to keep me motivated.  Good Luck.

Click Here if you want to check out the program.

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5 Ways to get more energy

There are many things that you can throughout the day to get you more energy.  Just by following these simple steps will be amazed how much more energy you will have.

1. Breath – There are specific breathing techniques that will help you produce instant energy.  You will breathe in on a four count all inhaling with a slight pause between the counts.  Each count will take about ½ of a second.  You will exhale in the same fashion.  During each count you will tap your thumb to one of your fingers.  Move your thumb to another finger on each count.  There are pressure points in your fingers.  When the fingers are stimulated it will help produce more energy.
2. Movement – When you find yourself tired take notice of your posture.  Are you smiling?  Do you have good posture?  Are you walking briskly or slowly?  You are probably not doing any of these.  Stand up straight and take a small walk.  If you are at work, walk to the water cooler.  Walk a little faster than you normally would.  By moving like you have energy, you will actually start to feel like you have energy.
3. Have a Snack – Eating a healthy snack mid morning and mid afternoon can help produce more energy.  Avoid snacks that have a lot of sugar.  They idea is to keep your blood sugars level.  Doing this will keep you from crashing at certain times doing the day.
4. Get Adequate Sleep – Make sure that you get 7 to 8 hours of sleep.  Your body needs this to function properly.  You know what happens if you do not get enough.  If you sleep too much you will have troubles falling asleep and wake in the middle of the night.  It is best to get in the habit of getting up the same time every morning.
5. Make sure that you give your body plenty of antioxidants.  Also include the supplement Quercetin.  Quercetin is a supplement that helps produce mitochondria in at a cellular level in the body.  Mitochondria are what creates and supplies energy to your brain and working muscles.  This will increase your focus, increase your physical endurance, increase your physical power and of course boost your energy.

Try these steps and I guarantee you will have more energy.  If you have trouble finding the supplement Quercetin, you may want to try FRS Healthy Energy.   They are currently giving away a two week supply.

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How to flatten stomach?

Here are the sure fire ways on how to flatten stomach.

• Lift weights.  By lifting heavy weights you raise your metabolism up to 12 hours and in some cases up to 24 hours.  Trust me when I say that you are not going to expend more calories by doing an hour of cardio.
• Do full body exercises.  If you want to flatten your stomach fast you need to think of exercises that recruit the most muscle fibers.  For example a leg extension may strengthen your quads, squats strengthen your quads, hamstrings,  back and your entire core.
• Sprints are better than long distance.  Since sprints are more demanding it act like a strength exercise.  You are using your muscles anaerobically.  And just like strength training you will get the benefits of a increased metabolism.
• Eat an calorie deficient diet.  You a BMR (Basel Metabolic Rate) calculator to figure out how many calories you need.  Make sure that you add the proper amount for your activity level.  Then make sure that on average you stick around this amount.
• Make you meals at home.  Include each of the food groups.  Stay away from processed foods and sugars.  Stay away from pre-cooked meals.
• Make sure that your workouts progress.  This means either more weights or more reps.  If your reps get above 12 – 15 you need to increase your weight.
• Look for other ways to expend calories.  This could be fidgeting, parking at end of the parking lot, eating spicy foods or drinking ice cold water.

Follow these steps and you will get a flat stomach in no time.

If you would like a more detailed plan on how to get tight abs visit the Tight Abs home page.  Here you find a place to start and give sample six pack workouts.  Good Luck and talk to you soon.

Go To Tight Abs

New Lower Ab Exercises

Now Tight Abs Blog is starting a special section on focusing just on lower abs.   Visit the Lower Ab Exercises for information getting great looking lower abs.

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Note:  Before beginning any exercise program consult your physician.  This is advance program and should not be done for people who just started exercising.

If you want to get tight abs, here is the method that will get you there fast.  This program will take some dedication and discipline.  And take heart knowing that it is only for a short while.  After this initial phase you will need to change your routine.

The secret to get tight abs is intensity.  The problem with intensity is that you only can exercise for a short period of time.  The great thing about intensity is that you maintain an elevated metabolism for 12 to 24 hours.  And in here lies the secret.

The secret is to have 2 short, but intense workouts a day.  You will be working out the about same amount of time total, but you have to face both a morning and evening workout.  You want at least 6 to 8 hours in between workouts.

Here is the routine to get tight abs:

Monday AM

• 5 minute warm-up and
• 5 minute dynamic stretching
• Sprints – sprint for 5 to 20 seconds and then walk for 10.  With each workout try to increase the time sprinting.
• 5 minute cool-down
• 5 minute static stretching

Monday PM

• 5 minute warm-up
• 5 minute dynamic stretch
• Squat and press 3 sets of 10 reps.  90 second rest.  Start holding the dumbbell at eye level and with your palms facing you.  Perform a squat and then push up with your legs.  Just as your legs are reaching a full extension push with your arm and rotate your hands so your palms are facing away from you.  Bring the weight down to the starting point and repeat the process.
• Single arm high pull – 3 sets of 10 reps. 90 seconds rest.  You start out with your feet twice your should length wide.  Toes are pointed at a 45 degree angle.  Perform a sumo squat with your straight down between your legs.  Explode up with legs and perform a single arm up right row.  The weight should stay close to your body and your elbow should be higher than your wrist.
• Forward lunges – 3 sets 10 reps to each side.  Make sure that your thigh goes parallel to the ground.
• 5 minute cool-down
• 5 minute static stretching

Tuesday AM

• 5 minute warm-up and
• 5 minute dynamic stretching
• Jump rope for 20 seconds, rest for 10 seconds, mountain climbers for 20 seconds
• 5 minute cool-down
• 5 minute static stretching

Tuesday PM
You will be performing a tri-set.  Three exercises will be performed with no rest.  You are going to be doing 3 sets of 10 reps resting for 90 seconds.

• Incline dumb bell press
• Bent over row
• Weighted crunches

• Close grip bench press
• Chin ups
• Hyper extensions (use weight if necessary)

• Clapping pushups
• Jockey Row
• Side bends on the hyper extension machine.

Perform super set of these two exercises

• Hanging leg raise
• Russian twist

Wednesday

• 30 to 40 minutes of regular cardio maintaining a 75% to 85% of your max heart rate
• 15 minutes of stretching

Thursday

• Same as Monday

Friday

• Same as Tuesday

Saturday

• Saturday is optional.  You could do another 20 to 30 minutes of intervals.  This is going hard(but not all out) for one minute and light for two minutes.

Sunday

• Rest, you deserve it!

As you can see this is easy program by any means.  But you will get tight abs from this routine.  Follow the routine for 4 weeks.  Each week should be able to increase the intensity slightly.  This is down by either increasing the weight or increasing the length of the hard work times.

I like to wish you the best of luck

Tight Abs Blog

New Lower Ab Exercises

Now Tight Abs Blog is starting a special section on focusing just on lower abs.   Visit the Lower Ab Exercises for information getting great looking lower abs.

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I can not believe that this could be inside you. It is absolutely disgusting and toxic. You need to get this out of your system, not only from the stand point of getting tight abs but just having good health.

After viewing these pictures I wanted to get something out to you. Below is a FREE report that can help you rid the toxins from you body. If you do anything today read this report.
Download Colon Cleanse Report Now
Just right click and click “save as”

As you can see you can and should get rid of this. Please read this FREE report and if you have any symptoms that this might be inside you. Read all about the benefits of the cleanse. I also included on how to rid yourself of this plaque.
Download Colon Cleanse Report Now
Just right click and click “save as”

If you want to loose belly fat there are basically three things that you will need to do. The first is exercise. This includes weights and intervals for cardio.

The second thing that you need to do is starting eating right. Eat 5 or six meals a day. You also need to eat the right portion size and make sure on a week average you are under your BMR + activity. Its OK to cheat once in a while. And in fact if you cheat scientifically you will actually increase your metabolism.

Before you start eating right you may want to do a cleanse. If you have bunch of junk in you it will be possible blocking the nutrients of the good food that you are now trying to digest.

Try different techniques to eliminate stress.

All easier said than done huh? Goto Home Page to get more information about each subject.

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Whether its losing weight, becoming a better athlete, or even getting the edge at the office or job, having the energy to do you best is essential.

Is a proven fact that people with higher engery make more money, look healthier and happier and attractact more people.  It is in our physiology.

Making the most out of each set, pushing yourself in the last minute of cardio will get you to your fitness goals quicker than you thought possible.  I am a firm believer in the theroy that the first 8 repitions are almost useless.  Its the last two repitions are the ones that generate the results.

That is why I am recommending FRS energy drink.  You owe it to yourself to make the most out your life and having high level of energy will not only get you there faster, it will allow you to enjoy it more.  Get your 2 FREE week supply and see what it can do for you.