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Archive for the ‘Tight Abs’ Category
Your Energy and Your WorkoutI would like to welcome you to Tight Abs Blog. And I would like to let you in on a little secret to tight abs. This secret is pretty simple but not always applied. The secret to tight abs is to make sure that you make the most out of every workout. Ever workout must be a little harder. You need to run a little faster, lift a little heavy. Working out like this is demanding and you are going to need all the energy that you can get. You are also going to need a good antioxidant. Working at such a level can increase free radicals in your body which cause havoc on your cells. Luckily there is a new energy drink and bars that higher in antioxidants than 99% of the products on the market. It contains all the vitamins and minerals that you need. And lastly it boost your energy all day without the dreaded crash. Not only does it boost your energy it actually produces more energy by creating more mitochondria in your system. Mitochondria is the power house of the cell that gives energy to your brain and muscles. This means better performance in what ever you do. This includes, workouts, sports and work. Instead of stimulates like caffeine, taurine, guarana and sugar to give you the illusion of energy, with the increased mitochondria you will actually have more endurance, more focus, more power and long lasting energy. This energy drink is call FRS Healthy Energy and it now offering a FREE 2 week supply. If you are serious about getting the most out of your workout or even you life, you owe it to yourself try FRS. You will be healthier and get more done. Get your 2 weeks FREE Now! Tight Abs Mission StatementMy promise to you is to provide the best and most efficient material to help you achieve your fitness goals. This blog is in its beginning stages and I only have a handful of articles available. Even though it may only be a handful, the articles are of high quality. I will show you the best exercises for tight abs. I tell how to stay motivated. I will also give the best exercises to drop weight quickly. I want to see succeed. To start out read the “Top List” listed below. This is just a sampler of where the site is going and what it will offer to you. The information there was taught to me by top personal trainers and motivational experts. These people know what they do and do it well so do not take the information likely.
Top LinksBest Lower Abs Exercises Make sure that you sign up for my rss feed to right. This way you will be updated as soon as I post new articles. Also make sure that you claim your free fitness e-books. You can do so by Clicking Here. So enjoy and thank you for visiting! Andy ***Note: this is a extremely demanding workout. Make sure that you talk to your doctor before beginning*** Tight Abs FastI 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. 5 Ways to get more energyThere 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.
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. How to flatten stomach? Here are the sure fire ways on how to flatten stomach.
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. New Lower Ab ExercisesNow 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. Note: Before beginning any exercise program consult your physician. This is advance program and should not be done for people who just started exercising.
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
Monday PM
 Tuesday AM
Tuesday PM
Perform super set of these two exercises
Wednesday
Thursday
Friday
Saturday
Sunday
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 New Lower Ab ExercisesNow 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. 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.
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. 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. Want to Boost your Physical, Emotional, and Mental Health? Try FRS Free*. 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. Free Fitness E-Books from the top online trainers. Four week workout plan included. Check it out! CLICK HERE!The Most Important Hormone You’ve Never Heard Of LEPTI-WHA?? It’s name is Leptin (derived from the Greek word leptos, meaning “thin”), and it’s without a doubt the most important hormone you probably never heard of. You see, leptin was only first discovered just over 10 years ago, and as far as weight loss is concerned, that’s extremely recent. Leptin’s function? To communicate your nutritional status to your body and brain. Leptin levels are mediated by two things. One is your level of body fat. All else being equal, people with higher levels of body fat will have higher leptin levels than those with lower levels of body fat and vice versa. Because leptin is secreted by fat cells, it makes sense that under normal conditions there is a direct correlation between leptin levels and the amount of fat you are carrying. Unfortunately, when you’re attempting to lose fat and begin to restrict calories, conditions are anything but “normal” and the body responds accordingly by lowering leptin levels. This is because the second mediator of blood leptin levels is your calorie intake. Lower your calorie intake and leptin will fall, independent of body fat. So, yes, you can be overweight and still suffer from low leptin levels – just go on a diet. So what happens when leptin levels fall and why the heck does it matter? Again, under normal conditions leptin levels are normal and the brain gets the signal loud and clear that nutrition intake is adequate. Metabolism is high and the internal environment of the body is one very conducive to fat burning. Until you start dieting. Go on a diet and leptin levels quickly plummet (by 50% or more after only one week), sending a signal to the body that you’re semi-starved and not consuming enough calories. This puts the breaks on metabolism and creates a hormonal environment extremely conducive to fat storage. Thyroid hormones (hormones extremely important to metabolism) respond by taking a dive and the abdominal fat-storing stress hormone cortisol skyrockets measurably. HELLO belly fat. And if that wasn’t bad enough, the appetite stimulating hormones ghrelin, neuropeptide-Y, and anandamide all hop on board to make your life even more miserable. You don’t have to remember any of those names, just remember that when leptin drops, you get seriously hungry. Despite having a pretty good reason for its reaction, it’s pretty ironic that our bodies are primed for fat loss at every other time except when we are trying to burn fat. Wouldn’t it be great if we could maintain high leptin levels and a body primed for fat burning while dieting? It would seemingly solve all of our problems. But in order to do this, we’d have to somehow keep leptin levels high as we attempt to lose those extra pounds. “HOW ABOUT SUPPLEMENTING WITH LEPTIN?” A couple of problems here: First, leptin is a protein based hormone, which means that it can not be taken orally (otherwise, it would simply be digested). So that rules out a leptin pill. This leaves the method of “supplemental” leptin administration to injection. And leptin injections DO indeed work, reversing the metabolic adaptations to dieting and “starvation” even while continuing to restrict calories. In 1996, Ahima et al. used leptin injections to reverse starvation-induced neuroendrocrine adaptations in mice. “Well, that’s nice and all, but I’m human.” Point taken; research with rodents doesn’t always correlate to similar findings in humans, however… In 1999, Heymsfield et al. performed a double-blind placebo controlled study analyzing weight loss over a 24-week period in 73 obese humans. Subjects either injected daily with leptin or a placebo (i.e. bogus alternative). At the end of the 24-week period, the leptin group lost significantly more weight than the placebo and a higher percentage of fat vs. muscle. In 2002, Rosenbaum et al. administered low-dose leptin to subjects (male and female) who had dieted to a 10% decrease in body weight. During the diet period, thyroid hormone levels, 24-hr energy expenditure, and other metabolic markers substantially decreased. The result of the leptin replacement therapy? “All of these endocrine changes were reversed…” Thyroid output and daily calorie burn increased back to pre-diet levels. In 2003, Fogteloo et al. showed that leptin injections “tended to reduce the decline of energy expenditure associated with energy restriction, whereas the tendency of energy intake to increase back to baseline levels in placebo-treated subjects was largely prevented in subjects treated with leptin.” Yeah, that’s a mouthful. Let me put in simple terms: not only did the leptin group experience less of a decline in metabolism, but they were also less hungry, allowing them to more easily stick to the prescribed diet. In 2004, Welt et al. reported that leptin given to a group of women with thyroid disorder immediately raised circulating concentrations of the thyroid hormones T3 and T4. In 2005, Rosenbaum and company were at it again, again showing that energy expenditure and circulating concentrations of T3 and T4 all returned to pre-weight-loss levels with regular leptin injections. So, as theorized, keeping leptin levels high during a diet does indeed solve our dilemma by avoiding the negative metabolic (and perhaps behavioral) adaptations that calorie restriction perpetuates. The problem? Daily leptin injections are far too expensive, costing thousands and thousands of dollars per week. So, we can pretty much forget about supplemental leptin as a solution (which is probably moot anyway considering that not too many people are going to voluntarily plunge a needle into their skin daily). A REAL Solution Now that we know that leptin injections aren’t going to save us, let’s talk about the possibility of manipulating your body’s natural leptin production. And I’ve got good news – this can indeed be done, and without involving needles or thousands of dollars. In fact, we’ll swap the injections and mounds of cash out for two things I can guarantee you’re absolutely going to love: more calories and more carbs. We know that leptin levels decrease by about 50% after only one week of dieting, but fortunately, it doesn’t take nearly that long for leptin to bump back up with a substantial increase in caloric intake. In fact, research has shown that it only takes about 12-24 hours. So, the answer to the fat loss catch-22? Strategic high-calorie, high-carb CHEATING. By strategically cheating with high calorie foods (and yes, even stuff like pizza, ice cream, wings, cookies, burgers, fries, etc), you can give leptin and metabolism a major boost mid-diet which sets you up for plenty of subsequent fat loss when you resume your reduced calorie eating regimen. This means greater net fat loss week after week, and ultimately, a much more realistic, maintainable way to bring you to the body you truly want and deserve. So what’s so special about carbs? Well, leptin, carbohydrate and insulin have been shown to have very strong ties. Calories alone don’t get the job done, as research shows that overfeeding on protein and fat has little effect on leptin. In order to get a strong leptin response from overfeeding, there needs to be plenty of carbs in the mix. In fact, the relationship is SO strong that research conducted by Boden et al. at the Temple University School of Medicine shows that leptin levels will not fall even in response to all-out fasting so long as insulin and blood sugar are maintained via IV drip. That’s CRAZY. Because of this carbohydrate/insulin-leptin relationship, it makes sense that foods combining both carbs and fat (like pizza, burgers, cookies, ice cream, etc) work best for reversing the negative adaptations caused by dieting because of the BIG-TIME insulin response they produce. THIS is why strategic cheating with your favorite foods is so powerful. THIS is why you truly can use your favorite foods to lose fat faster than you ever could with restrictive dieting. THIS is freedom. Essentially, it’s everything “typical” dieting isn’t. With regular dieting, come week two, you’re screwed. With strategic cheating, you can literally use ANY food you want to *ensure* that you never go a single day without a body primed for fat loss. The cheat or not to cheat? I think the choice is clear. Visist Cheat Your Way Thin for more information. Thank you for subscribing. You will be getting your fat burning workout in a couple days. Before I go I want to address one other issue. Once the workouts have been received you should have the exercises move you in the right direction. But you will not have the tight abs that you always wanted with just this piece of the puzzle. You need the proper diet. If you dieted before I am sure that it was not enjoyable. Giving up the foods that you loved and restricting your calories feeling hungry all the time. Well you may not have to do that anymore. In fact you should not do that. If this interests you keep reading. The Most Important Hormone You’ve Never Heard Of LEPTI-WHA?? It’s name is Leptin (derived from the Greek word leptos, meaning “thin”), and it’s without a doubt the most important hormone you probably never heard of. You see, leptin was only first discovered just over 10 years ago, and as far as weight loss is concerned, that’s extremely recent. Leptin’s function? To communicate your nutritional status to your body and brain. Leptin levels are mediated by two things. One is your level of body fat. All else being equal, people with higher levels of body fat will have higher leptin levels than those with lower levels of body fat and vice versa. Because leptin is secreted by fat cells, it makes sense that under normal conditions there is a direct correlation between leptin levels and the amount of fat you are carrying. Unfortunately, when you’re attempting to lose fat and begin to restrict calories, conditions are anything but “normal” and the body responds accordingly by lowering leptin levels. This is because the second mediator of blood leptin levels is your calorie intake. Lower your calorie intake and leptin will fall, independent of body fat. So, yes, you can be overweight and still suffer from low leptin levels – just go on a diet. So what happens when leptin levels fall and why the heck does it matter? Again, under normal conditions leptin levels are normal and the brain gets the signal loud and clear that nutrition intake is adequate. Metabolism is high and the internal environment of the body is one very conducive to fat burning. Until you start dieting. Go on a diet and leptin levels quickly plummet (by 50% or more after only one week), sending a signal to the body that you’re semi-starved and not consuming enough calories. This puts the breaks on metabolism and creates a hormonal environment extremely conducive to fat storage. Thyroid hormones (hormones extremely important to metabolism) respond by taking a dive and the abdominal fat-storing stress hormone cortisol skyrockets measurably. HELLO belly fat. And if that wasn’t bad enough, the appetite stimulating hormones ghrelin, neuropeptide-Y, and anandamide all hop on board to make your life even more miserable. You don’t have to remember any of those names, just remember that when leptin drops, you get seriously hungry. Despite having a pretty good reason for its reaction, it’s pretty ironic that our bodies are primed for fat loss at every other time except when we are trying to burn fat. Wouldn’t it be great if we could maintain high leptin levels and a body primed for fat burning while dieting? It would seemingly solve all of our problems. But in order to do this, we’d have to somehow keep leptin levels high as we attempt to lose those extra pounds. “HOW ABOUT SUPPLEMENTING WITH LEPTIN?” A couple of problems here: First, leptin is a protein based hormone, which means that it can not be taken orally (otherwise, it would simply be digested). So that rules out a leptin pill. This leaves the method of “supplemental” leptin administration to injection. And leptin injections DO indeed work, reversing the metabolic adaptations to dieting and “starvation” even while continuing to restrict calories. In 1996, Ahima et al. used leptin injections to reverse starvation-induced neuroendrocrine adaptations in mice. “Well, that’s nice and all, but I’m human.” Point taken; research with rodents doesn’t always correlate to similar findings in humans, however… In 1999, Heymsfield et al. performed a double-blind placebo controlled study analyzing weight loss over a 24-week period in 73 obese humans. Subjects either injected daily with leptin or a placebo (i.e. bogus alternative). At the end of the 24-week period, the leptin group lost significantly more weight than the placebo and a higher percentage of fat vs. muscle. In 2002, Rosenbaum et al. administered low-dose leptin to subjects (male and female) who had dieted to a 10% decrease in body weight. During the diet period, thyroid hormone levels, 24-hr energy expenditure, and other metabolic markers substantially decreased. The result of the leptin replacement therapy? “All of these endocrine changes were reversed…” Thyroid output and daily calorie burn increased back to pre-diet levels. In 2003, Fogteloo et al. showed that leptin injections “tended to reduce the decline of energy expenditure associated with energy restriction, whereas the tendency of energy intake to increase back to baseline levels in placebo-treated subjects was largely prevented in subjects treated with leptin.” Yeah, that’s a mouthful. Let me put in simple terms: not only did the leptin group experience less of a decline in metabolism, but they were also less hungry, allowing them to more easily stick to the prescribed diet. In 2004, Welt et al. reported that leptin given to a group of women with thyroid disorder immediately raised circulating concentrations of the thyroid hormones T3 and T4. In 2005, Rosenbaum and company were at it again, again showing that energy expenditure and circulating concentrations of T3 and T4 all returned to pre-weight-loss levels with regular leptin injections. So, as theorized, keeping leptin levels high during a diet does indeed solve our dilemma by avoiding the negative metabolic (and perhaps behavioral) adaptations that calorie restriction perpetuates. The problem? Daily leptin injections are far too expensive, costing thousands and thousands of dollars per week. So, we can pretty much forget about supplemental leptin as a solution (which is probably moot anyway considering that not too many people are going to voluntarily plunge a needle into their skin daily). A REAL Solution Now that we know that leptin injections aren’t going to save us, let’s talk about the possibility of manipulating your body’s natural leptin production. And I’ve got good news – this can indeed be done, and without involving needles or thousands of dollars. In fact, we’ll swap the injections and mounds of cash out for two things I can guarantee you’re absolutely going to love: more calories and more carbs. We know that leptin levels decrease by about 50% after only one week of dieting, but fortunately, it doesn’t take nearly that long for leptin to bump back up with a substantial increase in caloric intake. In fact, research has shown that it only takes about 12-24 hours. So, the answer to the fat loss catch-22? Strategic high-calorie, high-carb CHEATING. By strategically cheating with high calorie foods (and yes, even stuff like pizza, ice cream, wings, cookies, burgers, fries, etc), you can give leptin and metabolism a major boost mid-diet which sets you up for plenty of subsequent fat loss when you resume your reduced calorie eating regimen. This means greater net fat loss week after week, and ultimately, a much more realistic, maintainable way to bring you to the body you truly want and deserve. So what’s so special about carbs? Well, leptin, carbohydrate and insulin have been shown to have very strong ties. Calories alone don’t get the job done, as research shows that overfeeding on protein and fat has little effect on leptin. In order to get a strong leptin response from overfeeding, there needs to be plenty of carbs in the mix. In fact, the relationship is SO strong that research conducted by Boden et al. at the Temple University School of Medicine shows that leptin levels will not fall even in response to all-out fasting so long as insulin and blood sugar are maintained via IV drip. That’s CRAZY. Because of this carbohydrate/insulin-leptin relationship, it makes sense that foods combining both carbs and fat (like pizza, burgers, cookies, ice cream, etc) work best for reversing the negative adaptations caused by dieting because of the BIG-TIME insulin response they produce. THIS is why strategic cheating with your favorite foods is so powerful. THIS is why you truly can use your favorite foods to lose fat faster than you ever could with restrictive dieting. THIS is freedom. Essentially, it’s everything “typical” dieting isn’t. With regular dieting, come week two, you’re screwed. With strategic cheating, you can literally use ANY food you want to *ensure* that you never go a single day without a body primed for fat loss. The cheat or not to cheat? I think the choice is clear. Visit Cheat Your Way Thin for more information. Best Wishes
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