How To Achieve And Maintain Sexy Abs?

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What are the best exercises to have sexy abs and what are the reasons for dropping them and how to sustain them for a long time instead?

Let’s dig a little bit deeper into some details here.

What Are The Best Exercises For Sexy Abs?

The number one mistake thousands of guys make when trying to get sexy abs is assuming that doing countless reps of crunches or other abs exercises is going to get them ripped. Nothing could be further from the truth.

Most of the abs exercises such as sit-ups, crunches, and even leg raise tend to be isolation exercises. That means these exercises will tone and work the abs and only the abs.

But that is a good thing, right? I’m afraid not, assuming your body fat percentage is above 10 percent.

If it was 10 percent or lower, you wouldn’t need to read this article. You would already have ripped abs.

A bicep curl is an isolation exercise because it only works the bicep. A barbell deadlift is a compound exercise. Work your legs, thighs, hamstrings, lower back and even your forearms.

Your core muscles are not spared either. So, when one single exercise recruits so many muscle groups, you can bet that is a lot of work done.

Your body will burn more calories and that means more fat is burned. You may research online the different compound exercises that you can do.

In order to see your abs, you need a low body fat percentage.

The best exercises to burn off the fat are compound exercises and NOT isolation exercises. Knowing the difference is the key.

Here’s a list of some compound exercise to begin with:

  • Deadlifts
  • Renegade Rows
  • Snatches
  • Pull-ups
  • Squats
  • Bench Presses
  • Any kind of kettlebell training
  • Mountain climbers
  • Dips

When doing them, you need to aim for a weight that will allow you to do about 10 to 12 reps. Combine the different exercises and do 3 sets in total.

Keep you rest time between exercises and sets minimal. I suggest a 15 to 20 seconds rest between exercises and a 2-minute rest between sets.

Your goal is to complete the workout as fast as possible while maintaining good form for each exercise.

This will ensure intensity in your workout which is so crucial in burning fats. Keep your workout to about 45 minutes maximum.

Record your workout and the duration in a journal. Try and improve your timing each time you work out. Once you can’t improve it further, add more weight and start all over again.

Change up your routine every month or six weeks. This will keep your body guessing and you will not hit a plateau. Mix up your resistance training with cardio.

On days where you are not working with weights, go for a run or swim. Cycling, skipping, and rowing are other excellent forms of cardio.

The two most effective ones are running and skipping. They will give your body a heart pounding workout that will elevate your metabolic rate and cause an oxygen deficit.

This translates to optimum fat burning. Even 30 minutes of hard cardio can make your body burn fat for hours.

Get the maximum benefit from your workouts. This will speed up the duration it takes to get ripped.

You will be more motivated when you start seeing results.

So, follow the tips above closely and you will have won half the battle.

With that, here’s a perfect combination you might want to try or to consider.

belly

Three Basic Factors to Sexy Abs

There are three basic factors that will help you lose your belly: strength training (which increases resting metabolic rate), cardiovascular exercise (which burns calories), and proper nutrition.

Without all three, you can do crunches all day and never get the flat tummy you desire.

1. Strength Training

Strength training should be performed 2 or 3 times a week. Remember having more muscle mass means you burn more calories during the day.

One way to get the most out of your ab exercises is a better form. Follow these few tips during your work-outs.

Keep your hands folded across your chest or rest them at your ears. This will ensure your abs do all the work during the exercise.

Many people want to put their hands behind their head-don’t- this will only put pressure on your cervical vertebrae.

Instead of raising your shoulders towards the ceiling, think about bringing your ribs and pelvis together. You will get a more intense crunch if you concentrate on using only those muscles.

2. Cardio

You need to do a cardio exercise you enjoy, 30-45 minutes, 3 or 4 times a week. Running, walking, biking, you pick.

3. Diet

The stomach is one of the first places body fat is stored. So when extra calories are consumed, a “spare tire” appears. Dieting off the fat is absolutely necessary if you want to reveal the muscles of your midsection.

The key behind great abs is your DIET! If you do not lose the fat that covers your muscles you will never be able to show off your six packs. Great Abs is 90% what you eat and 10% exercise.

Likewise, do not be fooled some wrong information or misconception in attaining ripped abs.

Thus, here are some myths to be aware of.

ab workout

What are the Common Myths about Abs?

Myth #1 – Abdominal muscle is different from regular muscle.

Your abdominal muscles are just like every other muscle in your body. The abdominal is different only in location and unlike biceps or quads they don’t rest on a bony surface.

So, you should train them the same way you would train, say, your biceps or your chest.

The basic laws of physiology apply to all your muscles, including your abs.

This means that you have to do exercises in the correct plane of movement to effectively work the muscle.

Myth #2 – You have to train your abs every day.

The rules of weight training state that you should give your muscles at least, a day of rest to recover and this applies to your abs as well.

Instead of working your back every day, do them every other day or even just three times a week.

They need a break just like the rest of your body. The trick is to train them hard.

Myth #3 – Doing ab exercises get rid of abdominal fat.

There is no such thing as spot reduction. People assume that if you have fat deposits on your abdominal, exercising the muscles underlying the fat will make it go away. But they assume wrong.

You can’t get rid of the fat over a muscle by repeatedly exercising that body part.

The only way to burn fat from your tummy is through prolonged exercise and a healthy, low calorie diet.

Myth #4 – High repetitions are required to make gains.

As you’ve read earlier, abs are just like every other muscle in your body.

That means, you should train your abs the same way as the rest of your muscle groups. To make strength gains with your abs, you have to overload your muscles.

Myth #5 – Anyone can have a flat stomach.

For many people it’s not physiologically possible to achieve a flat stomach.

In most of us the abdominal muscles are designed to be somewhat rounded, not flat.

Age, genetics, gender all these factors decide the size, shape and appearance of you belly.

Myth #6 – If you have a bad back, training the abs will worsen it.

Training your abs will strengthen you back. The opposing muscles in your body always assist each other.

So if you have weak ab muscles, the load of the work falls on the back. Thus, strengthen the abs and your back will become stronger as well.

Don’t waste time by falling victim to six main ab myths. Train intelligently in accordance with scientifically based training techniques and get super abs.

Further, to maintain the abs that you always wanted, beware of the traps that other people fall into.

active

Why Most People Gain it Back?

To lose weight and get a six pack, you’re going to have to change your lifestyle.

The problem, most people go right back to their original lifestyles the moment they lose the weight.

The result? They gain it all back and then some.

Why does this happen?

Mostly it happens because the person is so overcome with confidence that they start hitting the social scene.

They are out showing off and having a good time, but they’re also likely drinking at the bars and clubs, and then eating when the alcohol makes them hungry.

Some people get into a relationship that always seems to help people pack on the pounds.

It may be due to one or the other getting comfortable, but most likely it’s due to the fact that most dates revolve around food and/or alcohol, so you run into the same scenario as above.

The more you eat, and the more you drink, the more weight you’re going to gain.

 

 Fat Point

Some experts claim that we have a fat point.

For instance, if you are twenty pounds overweight and you lose those twenty pounds, according to some scientists you are more likely to gain that twenty pounds back because your body has become accustomed to it.

Those twenty pounds overweight is your fat point.

These same scientists also claim that you can change your fat point. To do this, you must lose the weight and then keep it off for a good amount of time.

This could be six months. It could be a couple of years. But they say that if you can maintain your weight loss, you’ll have a less chance of ever gaining it back.

Our bodies gain and lose weight because they’re designed to do that for particular reasons.

More weight will insulate us against the cold when we’re in those climates, and less weight will allow us to stave off the heat in the warmer climates.

binge eating

However, sometimes weight gain can be attributed to psychological reasons. Ever heard of the term ‘emotional eating’?

That’s when someone gorges themselves with some sinful treat because they’re upset.

Something or someone has hurt them badly and it just feels good to consume large portions of food that you’re not supposed to have.

Rarely do people do this on fruit or vegetables. It’s usually ice cream or pizza.

The point is that you have to deal with any stress or emotional problems you’re going through so that you don’t have one of these guilt-ridden binge fests due to your feeling blue. Trust me; it’ll help your efforts.

 

Gadgets Gather Dust

Another reason most people gain the weight back is because they become less active.

They start to think, “Hey, I reached my goal. I can slack off a little.”

Soon, that little becomes slacking off a lot and the weight comes back on.

The weight machines or cardio equipment that they used to get their six packs gather dust in the corner of the bedroom and sometimes they’re even used for hanging clothes.

It’s very important if you want to maintain your results and reset your fat point, that you change your lifestyle and stick to that lifestyle even after you’ve succeeded. It’s the only way to make your efforts worthwhile.

Changing Your Lifestyle

Changing your lifestyle sounds difficult but it’s really not. Just eat less and exercise more. When eating, use smaller plates.

When eating out, only eat the single portion sizes and take the rest home to eat later.

Don’t count calories, learn to eye the correct portion sizes of the foods you eat and keep your junk food to a minimum. That’s it.

That’s all there is to change your lifestyle. And do the exercises, which we’ll get to next.

Learn to Know Your Limit

To get a six pack, you have to eat so that you’re only satisfied. You can’t eat until you’re full.

The general rule for gaining and losing weight is, if you’re trying to lose weight, you should leave the table leaving just a little big hungry.

If you’re trying to gain weight, you should fill up as much as possible.

Obviously, we’re not trying to gain weight, leave the table a little hungry. Your stomach will shrink eventually and soon you’ll get used to eating smaller portions. And your waist will begin to shrink in the process.

Remember that food is fuel. It’s also important to consider the type of fuel you’re putting into your body’s tank.

Premium fuel will give you far more energy while sub-standard fuel might fill the tank but not give you much to go on.

If you can keep that in mind, you’ll remember not to stuff it into your face like you’re starving. You’re not starving, you’re just hungry.

Feed yourself until you’re not hungry anymore and then stop eating. It’s as simple as that.

drinking-water

Drink Water

Another thing to remember is that you need to drink a lot of water. You can drink low-calorie drinks like iced tea or Chrystal Light. Just make sure you’re keeping yourself as hydrated as possible.

The more you drink, the more fat you’ll lose and the fuller you’ll feel, too. As an added bonus, more water will improve the look of your skin and you’ll feel better, too.

Take note, we’re made up of 70% water. Drink a lot of it. Your body needs it.

These are practical points to get and maintain ripped abs. I hope it gives you some thoughts to consider in achieving your sexy abs and keeping them that way.

 

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Why Do You Want To Have Sexy Abs And Why It Elude Most People?

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Who does not want to have sexy abs? Is it because you want to look better, feel better and be better? What could be your personal or motivational reason?

Probably, you know how to get a six pack, but your lack of motivation along with some lack of healthy eating habits has prevented you from getting that body you desire so badly.

You will have that body. But have you ever wondered why you want that body so badly in the first place?

Why Do You Want Sexy Abs?

It’s Great to Have a Six Pack

Six packs are the thing to have, according to the media, the fitness industry, and every other industry that has to do with reaching out to the masses. And we have come to expect six packs from those industries.

The point is that the media, the TV, movies, magazines, and everything else that’s designed for mass consumption, is skewing our views for what’s normal in our society.

That’s because six packs signify power, sexiness, and the media is letting us know that having them means that we’re special.

We’re not just common. We’re someone to be respected. That is how the media depicts people with six pack abs. But the truth is, having a six pack is healthy, too.

abdominal exercise

It’s Good for Your Health

Having a six pack means you have strong abdominal muscles. When you strengthen those muscles, you essentially help your back perform better.

You will sit up straighter, you will walk straighter, and you’ll have fewer, if any, back problems in the future.

If you have a bad back, and you follow the information in this article, your back pain could literally disappear. It’s amazing how getting in shape can cure many of our ailments.

The fact is, having just a little bit of fat on your midsection can make you susceptible to sickness and disease. When you get your six pack, you will feel healthy for the first time in a long time.

Not only that, you find that you get sick less often if you get sick at all, and you have an easier time warding off certain diseases like cancer.

But probably the most important aspect of getting a six pack is that it has such a great effect on your attitude and overall mental health.

There are a record number of people suffering from depression in this world. We’re also getting fatter by the year. Could the two be intertwined?

Then, it’s no wonder the world is depressed. If you feel down more times than you feel good, you just might be able to get out of your funk by finally attaining a six pack.

While I’m not saying that having a six pack will cure mental illness, not by any means, I’m merely saying that having a six pack will improve your outlook on life exponentially.

Get Noticed

Having a six pack will also get you noticed. It used to be the fit people outnumbered the larger people of society, but boy has times changed.

These days, the world is much larger than it was ten or fifteen years ago, and by that it means the people are larger.

Airlines are charging more for people of a bigger size, and they’re even refusing to let some obese passengers on the plane altogether.

Whether you believe that or not, you must let your body know that you’re completely comfortable with finally getting fit, with finally getting a six pack.

Because your body, not thinking you’re ready, will try to sabotage you. But if you let your body know you’re ready, you’ll find losing that excess fat easier than you thought it’d be.

yoga exercise

Why Sexy Abs Elude Most People?

Most People Are Fat

Most people don’t have a six-pack, and that’s obvious. Every holiday we hold, no matter your religion, typically revolves around food.

And when there’s abundant food, there’s usually alcohol, too. It’s no wonder our society is so gluttonous.

But it may be more than just the availability of food. The Italians also celebrate with food, but they’re not known to be a very overweight culture.

What could be causing us all to gain weight? And what could be holding you back from your dreams of attaining a six pack?

It was previously mentioned that the world is getting increasingly depressed as they get fatter. Some scientists think that putting on weight is one of our body’s defense mechanisms.

Some studies have concluded that children who are sexually abused gain weight as they grow so as to hide their bodies.

he fat they put on essentially acts as a buffer between them and the rest of the world.

This may sound like a lot of psychosomatic mumbo jumbo but lots of studies have proven its relevance. What we think and how we feel affects how our bodies change and develop.

By relaxing and telling your body that you really want to achieve this goal, you’ll be more likely to reach it once and for all.

alcohol

Alcohol

Looking everywhere online for advice on whether or not one could still drink and get fit at the same time – people said absolutely not! Alcohol is awful for weight loss.

These people said through the many web pages that your body will need to burn off all the alcohol before it can get to work on your fat stores. Alcohol is horrible for weight loss.

These individuals said that alcohol slows down your metabolism and that it’s a toxin that causes your body to become dehydrated, which is the exact opposite of what you need if you’re looking to lose weight.

Those people who are saying that you could drink were usually on forums where people were still on their ‘fitness journeys’.

In other words, the ones who didn’t drink made it, and the ones who did are still struggling with it.

Listen, having a beer or two on the weekends, or a glass of wine, or a glass of alcohol, isn’t going to kill you. It’s not going to sabotage your results.

But you cannot binge drink, you cannot drink every day and you can’t fill your glass to the very top and say that it’s one drink. Be serious about your efforts, and you’ll get serious results.

Not only is alcohol burned first before your body reaches for your fat stores, but alcohol numbs your stomach.

That’s why to drive through restaurants make a killing at two in the morning when the bars and clubs let out. Because all those drunk people are STARVING!

It’s a fact, alcohol will make you hungry. But it’s a fake hunger, and if you drink and eat late at night, those calories aren’t going anywhere but right on your gut, the very place on your body that we’re trying to reduce.

motivated to get sexy abs

What Have You Tried Before?

Have you tried other programs, pills, potions, gadgets before? If so, you probably feel as though you wasted your money, don’t you?

But what if I told you that everything you spent your money on probably worked?

What if I told you the problem wasn’t the gadget you bought, the potion you tried or the pills you took in your attempts to get a six pack?

What if I told you the problem was you?

Infomercials

Infomercials are geniuses at making us pick up the phone or log on with our credit cards gripped in our greedy little hands.

They’ll play their fitness commercials at three in the morning. Usually, it’s right after you’ve gorged an entire bucket of ice cream or an entire box of cookies.

These programs promise that you’ll get fit in sixty days! Or that you’ll drop twenty pounds in two weeks!

While the products may not work that well, they probably do work. You just didn’t have the follow through or the plan in place that enabled those products to work.

But I’m here to tell you right now that you don’t need anything to get six pack abs. You don’t need a machine, you don’t need drugs, and you certainly don’t need any disgusting drinks. All you need is knowledge and motivation.

So save your money. Don’t buy from the infomercials at two in the morning. Don’t buy from magazines, don’t click on links and buy off the internet and certainly don’t buy any products from your local grocery or super store.

You don’t need them. If you want to take a supplement, take a multi-vitamin. Other than that, you just need to eat real food. That’s the trick to getting a six pack. It’s 85-90% diet.

diet

Diets

I know what you’re thinking. The moment you see the word diet you immediately close your mind. The word diet invokes memories of starvation and unpleasantness. It’s not a nice word.

But I don’t mean diets where all you eat is eggs or strawberries or anything like that. I’m talking about real food.

Eat lean meats, healthy vegetables, good carbohydrates (brown rice, wheat bread, oatmeal, etc.), eat lots of fruit and drink plenty of water.

That’s it. That doesn’t sound hard, does it? The diets where you restrict yourself too much are doomed to failure. And even if you do stick with them, they’re very unhealthy.

All you need to know in order to lose that gut and finally be able to see your abs is to eat less, exercise more and refrain from drinking alcohol until you’ve at least reached your goal. That’s all you need to know.

Most people are looking for that magic pill. That term ‘magic pill’, I hate to use it because it’s used so often. But it perfectly describes what people are looking for in their quests to lose weight.

It’s not easy. In fact, it can be downright hard at times. But you know what? Most people wouldn’t know because they quit prematurely, before the plan they are on even has time to produce any action.

That’s because most people have no patience.

Patience and Why Most People Don’t Have Any

It seems the day the microwave was invented, our society lost all meaning for that little virtue we call patience.

Don’t believe me? How many things have you pulled out of the microwave before it actually reached zero?

How many times have you seen the microwave show the number 3 or even 1 instead of the time? One second? Couldn’t you even wait for one second for your food or soup to be done?

That behavior right there is how our society now operates. We have become accustomed to getting information right now when we need it.

We can order something online from a completely different country and have it delivered the next day to our doorsteps. We can pick up our cell phones and instantly talk to a relative in another state, check movie times, or even trade stocks.

We live in an instant, microwave society where we want it and we want it now, whatever that it might be. We have no patience, and that right there is the one reason why most people fail to reach their fitness goals.

waiting

The Passing of Time

Listen up, because this is going to be the best advice anyone can ever give you when you’re trying to lose fat and gain muscle.

Right now, you’re trying to strip away the fat around your midsection so that you can finally see the rippling muscle underneath.

The problem is that you can’t spot reduce. What that means is you can’t just shed fat from your midsection. You have to do it slowly and it has to come from all over your body, like in sheets.

Therefore, if you know it’s going to take some time, the best advice you will ever hear is to forget what you’re doing. That’s right.

You can mark the day you started so that you can have a good reference, but your best bet is to forget you’re even trying to complete something.

Just incorporate good eating habits and some exercises into your normal routine.

That’s when you’re going to look up one day and see your abs poking through. If you can forget about it, the days will pass quicker, and the results will appear to come faster.

Generally, it takes twice the amount of time for fat to melt away as it took to pack it on. So if you gained twenty pounds in three months, it’s generally going to take you six months to lose those twenty pounds.

Of course, this isn’t scientific but it can help you prepare your mind for just how long your efforts are likely to take.

If you can just keep eating right and doing the exercises I’m going to tell you about, you’ll notice your waist shrinking and that six pack poking through before you know it.

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