Wanna make 8pack abs???

Posts : 20 Join date : 2009-01-31

To get six pack abs you need to do two things: Build
muscle and lose fat. Details on ways to accomplish each of these goals
follows:

Build Muscle

Do crunches. Lie on the floor (with or without a mat) and cross your arms in front of your chest. Bend your knees up as far as they go. (Do not
place both hands behind your head. Placing both hands behind your head
can cause lower back problems in the long run as it places unnecessary
stress on that part of your body from pulling on your head and neck.)
Another alternative is to cross your arms in front of your chest and
lightly place your finger tips behind your ears, without pulling on
your neck or ears to help raise you off the floor. Draw in your abdomen
towards your spine while inhaling through your nose. Now raise your
shoulders (upper torso) towards your knees, using strictly your
abdominal muscles. It is very important not to lift your entire back
off the floor, as this can cause back strain, and the extended movement
does not help you develop six pack abs any faster. The most important
part of the crunch is the initial flexing of your abs as you lift your
shoulders off of the floor. As soon as you begin lifting off the floor
exhale through your mouth, ending with a gasp once your shoulders are
off the floor. Then pause for a second once you are at the top of the
crunch and exhale the last bit of air from your diaphragm while flexing
your abs. The proper breathing and flexing make all the difference. Now
lower back down slowly and controlled while inhaling through your nose,
just until your shoulder blades touch the ground. Do not let your head
touch the ground and repeat.
Do sit ups.
Lie on the floor, feet on the floor, knees up and fingers placed behind
your ears or hands crossed on your chest. Sit all the way up, lifting
your lower back off the floor along with your shoulder blades.Lower
yourself down. Repeat. Once this becomes relatively easy for you (i.e.
you can do a quite a bit with ease) start adding more challenges. Find
an incline bench or do these on an exercise ball. Once you "graduate"
from that, do weighted sit ups. Hold a weight on your chest while you
do these. As these become easier, hold heavier and heavier weights. You
might also try lifting your feet off the ground while doing the sit ups
or alternating the leg in the air, like pretending to pedal while
sitting up. If your hands are behind your head, bring your left knee up
to touch your right elbow and then your right knee to the left elbow.
Do leg lifts.
Lie on the floor, legs straight out, hands at your sides. Lift your
legs straight up (not bending your knees at all) until they're at a 90
degree angle (or close). Lower your legs and repeat without letting
your legs touch the floor. For more challenge there is equipment at
most gyms that will allow you to raise yourself up using your arms as
support and dangle your legs. You can perform leg lifts there too. If
you're using this piece of equipment, you can make it easier by just
raising your knees to your chest. It's more difficult to raise your
legs to a horizontal position with your legs straight. This helps firm
up the lower abdomen. If you're truly a monster, try doing leg lifts
with a medicine ball hanging from your feet. Or hang from a pull up bar
and raise your legs in front of you all the way up to the bar.
Do Jackknife Sit Ups. Lie down flat on the floor. Place your
hands on the ground to your sides for balance; you can pick them up as
you get used to the movement. Simultaneously raise your knees and torso
so that your knees and face meet on an imaginary line extending from
your pelvis to the ceiling. You should be able to kiss
your knees at the top of the motion. Your legs will naturally fold
bringing your feet towards your hips, much like a jackknife. Lie back
down (i.e. "spread out") and repeat. Place a weight between your feet
when you think you can handle it.
Do V-ups. Lie on the floor, legs straight out, hands on the
floor but this time extended out over your head. Simultaneously raise
legs and torso. Don't bend your knees! What kind of V would it be if
you bend your knees? Reach with your hands toward the raised feet.
Touch your feet if possible (will require some flexibility). Relax, return to starting position and repeat. Add weight between feet to match your taste.
Static Hold and Side Statics. Put your body into the push-up
position but with your elbows on the floor, and your whole body flat.
This position is known as the static hold position and it trains your
core (including your abs) to hold the body in place which is the real
purpose of your abs. Hold this position for as long as possible, but
you should be aiming to start off with at least 45 seconds, while
seasoned ab workers known to achieve over 20 minute static holds. To
perform the side static hold roll onto one side of your body and lift
into the same position as before, but this time only one arm will be on
the ground with the other arm pointed straight up the air and your non
weight bearing leg resting on your bottom leg. Once again, hold this
for as long as possible.
Train Your Oblique Muscles. It's not as important to work on
your oblique muscles at first, but eventually you'll want to start
working these too. These are the muscles to either side of your
stomach. There are multiple ways to do this and anything that includes
twisting your torso against a resistance counts. There are twisting
machines at gyms, you can twist while you do sit-ups, you can do side
bends, you can twist side to side with a medicine ball in hand, etc. Be
aware though, that many beginners tend to have weak obliques compared
to their abs (it simply isn't used as much in daily life) so go easy on
the sides at first.
Now that you've made up your mind about a washboard mid-section, get creative! Find new ways to crunch, bend and twist in your daily life. Some possibilities include:
- Use a stability ball. Do your crunches on the ball to introduce
  instability to your workout, which will improve your balance too. There
  are also lots of core exercises that can be done with a stability
  ball.You can also use a small bubble used for physical therapy.
- Duck and twist during your daily routine. Reach with your left hand
  to things on your right and vice versa. If you feel like turning around
  to face something, see if you can do it with keeping your hips in place
  and twisting at the waist (warning: awkward when talking to other
  people, use only against inanimate objects). While walking or standing,
  pretend that something is coming toward you and you have to duck to get
  out of the way. Do this as often as you are comfortable or at times
  when it won't look weird. You can bend forward from the hips or, if
  you're really into it, bend at the knees too and really "sink" out of
  the way. Caution: If you have lower back problems, you could injure
  yourself.
- Incorporate sprints into your regular workout routine. Any higher-impact running works the
  abs, but intense sprinting derives power specifically from the lower
  abs.

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Do the Scientific Best Abs Exercise Researchers at the San
Diego State University, found that there are certain abs exercises that
triggers most muscular activity. The winner was the "bicycle maneuver":

Lie on the floor; make sure your lower back is pressed on the ground.
Take your hands behind your ears. Then bring up your knees at a 45 degree angle.
Start doing a bicycle pedaling motion. Touch your elbow with the
opposite knee (right elbow with left knee and so on, alternating)
Breathe in a relaxed and even manner throughout the exercise.

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HEHEHEHHEHE!!! This is what I do everyday taking all the pain in the world to make a 8 pack abs!!!

Posts : 9 Join date : 2009-01-31

Hard core exerciser uh??? Cant take so much pains for exercise yaar... I do a little work every evening and that keep me pretty fit.

Posts : 26 Join date : 2009-01-31

Lose Fat

Lift Weights.
The more muscle your body has, the more calories your body burns, even
at rest. Many people are afraid of getting huge due to weight lifting
but the fact is you won't! Many huge body-builders out there have been
body-building for years to get huge. Since you want your abs to show,
you should be eating fewer calories that you burn, and your body can't
build a large amount of muscle without excess calories, so you
shouldn't have to worry about this potential problem at all.
Keep metabolism steady. Eating one small meal every three hours that you are awake will not
speed up your metabolism, rather, it will keep it going. Your
metabolism goes and slows with your food intake and eating something
small every three hours will keep that metabolism burning calories and
will help you lose weight.
Every meal should include lean protein, so that your body won't need to
break down your muscles for fuel, which would shrink your abs as well
as slow down your metabolism.
Eat small dinners.
Cut down on the size of your dinner. If you're hungry, snack on fruits
or other healthy, low calorie snacks. Large dinners tend to hurt a fat
loss process because most people aren't very active after dinner. This
is the basis for advice along the lines of "don't eat anything within N
hours before going to bed". The claim that your entire dinner is stored
as fat isn't entirely true (the process is more complicated than that)
but the fact you don't move after dinner is enough to hurt your cause.
You can offset this by eating a larger lunch or snacking healthily
before dinner. Fresh fruits or vegetables are excellent choices for
curbing appetite not to mention other health benefits. A handful of
nuts might do the same. Drink a large glass of water before sitting at
the table.
Eat more fiber.
Most people don't get enough fiber. The recommended amount is actually
not that much if you eat a healthy diet. "Fiber foods" include whole
grains, fruits and vegetables, and nuts and seeds. Other options are
fiber supplements.
Eat breakfast. Many people skip breakfast because they don't have time for it. Keep
this in mind: You don't have time to skip breakfast, it's simply too
valuable to skip. The fact that skipping breakfast messes up your
concentration and other mental functions is beyond the scope of this
article. The harm of skipping breakfast from a weight loss perspective
is it makes you eat a huge lunch since your body hasn't had anything in
the past 12 (or more) hours. When you eat a huge lunch you get that
after meal drowsiness so now you're both unproductive and inactive.
Cereals don't take much time to prepare and consume, and most of them
are very healthy nowadays. If you are extremely pressed for time,
consider grabbing a box of breakfast bars or a smoothie and throwing
one in your bag when you leave for work or school. Some breakfast bars
out there are also excellent sources of fiber.
Drink Water after meal.
Many places suggest 8 cups (2L) of water a day. It also depends on your
weight (1L/20kg would be good, more if it's hot or you're ill). It
sounds like an absurd amount of water, but actually, you can drink tea
without sugar to make up some of the quota. In fact tea, especially
green tea, rev up your "metabolism" (actually cause a temporary
increase in calories burned).
For fat loss purposes, it is important to remind yourself that thirst
is a much weaker stimulus than hunger. If you consistently feel hungry
after meals, don't immediately think that you need to eat more. You may
simply be thirsty!
Needless to say there are many benefits of water. The human body is anywhere from 55% to 78% water depending on body size.

Posts : 10 Join date : 2009-02-14

How long does it take to build an 8 pack working for 2 hrs a day??? A six pack would also do Question

Posts : 38 Join date : 2009-02-14

For me it took 50 crunches per day for ~200 days, with biking everyday
and with a lowcarb diet for a 6 pack. It depends how much extra fat you have on your
belly, how much cardio you are doing and what you are eating.
Below is a photo showing something similar to what I had before (just to give an idea)
http://images.ctv.ca/archives/CTVNews/img2/20060926/160_belly_fat_060926.jpg

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