Lower Abdominal Muscle Exercises

Lower Abdominal Muscle Exercises

The muscle diet. In addition, you need to do specific exercises, which I am about to teach you.

How to stimulate change when your abs stop responding. As human beings, we are creatures of habit. We tend to do the same exercises over and over again, in the hope that we will see results at some point. This does not work, because the body becomes accustomed to the same type of stress and becomes 'energetically efficient'. This means that when you do the same exercise over a period of time, the body becomes so efficient at it that it burns fewer calories while doing it!

For example, if you use the treadmill 3 times a week, your body progressively burns less calories each time (as long as the speed, incline and duration remain the same). To get results, you need to adjust one of the 3 factors.

Also, following the same exercise regimen over and over not only gets boring, but can lead to exercise plateaus that can decrease your results.

Hence, if you normally exercise for 45 minutes four days a week on a treadmill with the same intensity and time for each workout, over time you will not benefit as much as you did when you began. Your body will become accustomed to the routine, and it can become increasingly difficult for you to meet your fitness goals. The repetitiveness also can be boring - even with music, TV or a magazine for distraction, the exercise might become mundane, which also can decrease the likelihood you'll continue working out.

Mix it up! Do you work out at a gym? Instead of 45 minutes on a treadmill each time, jump on a Lifecycle exercise bike for 30 minutes, then spend 15 minutes on a stairclimber. Swim one day and lift weights another.

What does this have to do with lower abdominals? Everything! Change is good, and stimulates fat loss, which in turn helps the lower abdominal muscles become more visible and defined. Treat your body as a complete unit rather than over emphasizing the waistline. Don't make the same mistake that everyone does - doing hundreds of repetitions of abdominal exercises in the hope of getting a flat abdominal region.

Lower abdominal muscle exercises. These exercises involve the lower body, specifically the gluteals (the muscles in the hip and buttock region burn a lot of calories, the gluteus maximus is the largest muscle in the body) and the quadriceps and calves. Translation - you burn more calories and more body fat. Strength training for the back and shoulders also helps boost metabolism, which is critical to low body fat.

Plank - Lower Abdominal And Lower Back Muscles. Starting Position: Get on an exercise matt on all fours, with your elbows touching the matt directly underneath your shoulders. Extend your legs back as far as you can, and keep the toes on the floor. Movement: Raise the hips up and hold yourself in this 'plank position' with your back completely flat. This is an excellent exercise for the hips, thighs and abdominal muscles. Lower the hips slowly down to the mat. Repeat 15-20 repetitions. (Most individuals find it hard to complete 15-20 reps for this exercise and 8-10 might be a more suitable starting point).

Reverse Crunches - Lower Abdominal Muscles. Starting Position: Lie on your back with your hands at your sides. Raise your legs straight up in the air. Movement: Exhale as you bend your knees while curling your lower body towards your chest. Inhale as you slowly return your legs to the starting position. Remember to squeeze your abs, and repeat as required. Repeat 15-20 repetitions.

Lying Scissors - Lower Abdominal Muscles. Starting Position: Lie on your back on an exercise matt with your palms on the mat under your lower back and your legs outstretched. Movement: Exhale as you alternately raise your legs up in the air with a slight bend in them. Inhale as you lower your legs back down to the matt. Repeat for 8-10 repetitions.

These exercises will help you get results, as long as you are consistent with the program. Good luck on your way to a flat lower abdominal region!

Visit : iPad 2 Samsung Galaxy Tab

Read More

Five Steps to Building Muscle After 50

Five Steps to Building Muscle After 50

Do you think you're too old to start building muscle building diet. One quite effective natural supplement is creatine monohydrate. If you take about 5 grams a day, you can maximize muscle performance and will recover from your workouts quickly. Consider also Secretagogue, a growth hormone. Secretagogue is a blend of essential amino acids that cause a growth hormone to be released by your pituitary gland. This can be of great benefit to older bodybuilders whose natural growth hormone production is declining. Some of the most popular growth hormones are Powerful, from USP Labs, NuSoma, from Olympian Labs, and the previously mentioned Secretagogue, from MHP.

Thanks To : Buy Phen375 Onine Hdtv

Read More

4 Tips On How To Get Ripped - Buliding Muscle Fast

4 Tips On How To Get Ripped - Buliding Muscle Fast

As a personal trainer, I get ripped right away!

Well you can make it happen fast, but don't expect any overnight results. This type of muscle diet plan is crucial. Create yourself a program that incorporates a 2000-2500 calorie a day diet.

2) You have to workout 3 times a week, with cardio days every other day. Go ahead and take weekends off, but you can't miss any other days. This is all about discipline, your workouts need to be planned, not random and sporadic.

3) You need at least six hours of sleep each night, shoot for eight.
Try to keep your schedule consistent. Don't workout too much either, it is easy to injure your muscles when working them every day.

4) Supplements. A protein shake is necessary, other than that you should stay away from supplements. Multi-vitamins are healthy, but beyond that I would work out the all natural way.

These are just basic tips that every new builder needs to get ripped, I highly suggest researching top fitness e-books that setup everything for you.

These e-books are like hiring a personal trainer to build you a full workout plan, which would cost at least 0 at a gym with many visits required.

Some of these e-books are scams so be worried, what you need to do is go with some of the e-books that have been around for years.

Once they've been around for awhile, you no people are buying them.

Check out the squidoo lens link below, the lens reviews three of the top e-books out their. See if any of them are right for you.

These e-books aren't necessary, but they do make get ripped a lot faster and easier. They are well worth the small investment.

Related : Hdtv 1 Samsung Galaxy Tab Hdtv 2

Read More

Hugh Jackman Diet - The Secret Muscle Building Foods of the Hugh Jackman Diet

Hugh Jackman Diet - The Secret Muscle Building Foods of the Hugh Jackman Diet

Would you like to add 15 to 20 pounds of rock hard muscle building diet.

Hugh Jackman revealed the diet that he was on for his latest film X-Men origins Wolverine. In a recent interview, he let the cat out of the bag. Besides drinking, plenty of whey protein isolates shakes his personal trainer Michael Ryan had him eating steamed chicken and vegetables every three hours. (When he was not taking his protein shake.)

The Secret Foods of the Hugh Jackman Diet

Steamed chicken is one of the favorites of many bodybuilder diet.

Thanks To : Hdtv 1

Read More

How To Build Bicep Muscle Fast

How To Build Bicep Muscle Fast

If you're wanting to know how to build muscle fast, then this article will give you some simple to use tips that you can start putting into action today.

Most all of us want to get bigger arm muscles, but it seems that for many people, no matter how many exercises they do, their arms stay about the same size. Why? Well, it's generally from training the wrong way. Here's why.

The way to build muscles in any muscle work outs is to add enough weight until it interferes with your form. Don't worry if you don't understand, I'll explain more on that in a moment. The way to build muscle work outs is to not overwork the muscles. This includes your biceps. You only need to work out twice a week. I've seen guys work their arms 4 days a week and it's overdoing it. When you overtrain, you're not allowing your muscles the time they need to rest and build back. This is true for all muscle groups. Contrary to what you might think, working your biceps too many times a week will actually take away your results.

The next question most often asked is what type of arm muscle building exercises work the best? Here are 3 basic bicep exercises that are known to produce muscle gains:

Alternate Dumbbell Curl - If you want to know how to build bicep muscle fast, this is the exercise for you. As your doing this routine, be sure to let your body sway a little bit in order to build up some momentum. This allows you to use more heavier weights and increase your results.

Barbell Curl - This is also a good exercise to get more muscle growth. Concentrate on using more of your arms than letting your body do the work.

Inclined Dumbbell Curl - By using an inclined bench for dumbbell curls you are able to focus in on the biceps specifically during this exercise.

If you're wanting to know how to build bicep muscle fast, put these bicep tips into your weight training routine and you should start seeing results in a quick amount of time.

All Rights Reserved Worldwide. Reprint Rights: You may reprint this article as long as you leave all of the links active and do not edit the article in any way.

See Also : Samsung Galaxy Tab

Read More

The Scientific Way to Increase Muscle Size

The Scientific Way to Increase Muscle Size

You are probably wondering what the scientific way to increase muscle size is. The answer is knowing the 2 different ways that muscle grows, this is Myofibrillar and Sarcoplasmic growth. A high amount of reps build muscle, this causes a fast growth. Low reps causes a real growth of muscle tissue in your muscle. The best way to increase muscle size is to use both of these methods. Get Bigger Muscles

High Reps For High Fatigue

You may think it sounds odd trying to increase the amount of fluid inside your muscle, but this is one way to get it to grow. In case you did not remember, humans are made up mainly of water as it is. You may think that growing muscle this way is just a temporary thing, not true. Working out this way will give you larger muscles quicker, but you can hold onto this size by combining it with low rep workouts.

Real Muscle Growth With Low Rep High Tension

You may think that focusing on muscle growth this way should be the best way to gain muscle mass all round. You need to realize that growing muscles this way is a slow affair. With just low rep training it would take a long time before you could notice a significant growth of your muscles. What is good about this type of workout is it makes your muscles stronger because it creates muscle fiber growth. It makes your muscles appear more defined. They are also stronger and more durable muscles, rather than those created simply by a build muscle size is to alternate between these two different techniques, spend 8 weeks doing one, then swap over to the other for another 8 weeks. You should not alternate between the two daily because this way your body will just end up being confused. Trying to do too much at once means your body does not know how best to react.

Keep It Simple If You Want

If you are in no hurry to increase muscle size then you can remain in the middle ground for all your workouts. Doing five reps in five sets is an effective workout. As time goes on you will steadily see your muscles grow. They will not only be show muscles, they will actually be strong as well. What you need to do is have three exercises planned out for each part of your body, then do five sets of five reps for each. The rest period should be short, but not short enough that you cannot manage the full sets with some pretty heavy weights. This is the scientific way to increase muscle size.

See Also : Hdtv 1 Hdtv 2

Read More

Bodybuilding: Diet for Muscle Gain and Fat Loss

Bodybuilding: Diet for Muscle Gain and Fat Loss

bodybuilding diets and so on, it is important to note that bodybuilding diet you can do this: if you are trying to increase muscle mass and not worried too much about losing fat, eat as above. However, if you wish to accelerate fat burning, do not eat complex carbs at your last 2-3 meals of the day. Lean protein (chicken breast or fish) and salads or chunky veggies (broccoli and asparagus are excellent choices) will do the trick.

Let's take this one step further. Here is a magic formula for extreme lean muscle mass and fat burning. For three days in a row, come hell or high water, only eat complex carbs first thing in the morning (a serving of oatmeal will do it) and immediately after your workout. On the fourth day, eat a ton of carbs. Actually cheat on this day. Eat whatever you want, but ensure that you eat sufficient protein and lots of complex carbs. This is the time to eat pizza, pasta, cake and so on.

This three day off, one day on carbs has produced fantastic results in many bodybuilders. We like it because any cravings we can put off until our "carb" day (which isn't really that far off in the future) and then indulge at that time. The secret is to remain strict on the low carb days. This takes planning, preparation and discipline. You can do it. Once you start to see the results you get from this carbohydrate manipulation, you will find it much easier to stick to it.

This meal plan should produce such dramatic results so quickly that your friends will be asking you what you are "on". The real secret is daily discipline. Take it one day at a time. Eat right according to the principles outlined above, manipulate your cab intake and train with intensity focusing on basic, heavy movements. This is the bodybuilding lifestyle. Engage in it and change your life, long-term and for the better.

See Also : Samsung Galaxy Tab

Read More