The Best Way To Get Abs - Quick Start Guide For Guys To Get Ripped Abs

We are always looking for the best way to get abs fast. Here we'll get straight to the point as I give you a "crash course" on what it takes to lose stomach fat and get ripped, lean abs.

1. Motivation

Without motivation you will not follow through with your ab workouts, much less start. So how do you develop motivation?

- Write down what you will gain from losing stomach fat and getting six-pack abs

- Next, write down what you have to lose from not following through with your ab regimen (ex: more dates, more confidence, better fitting clothes, etc.)

- Take a "before picture" as well as measurements and keep track of how much stomach fat you're losing and see how much your abs are developing; the more you see the physical gains the more motivation you'll get.

2. Right Exercises

The best way to get abs fast obviously has to incorporate the best ab workouts. There are a lot of good ab workouts (as well as bad ones). Some of the best ab workouts are multi-joint workouts, meaning they incorporate other body parts as well. Here we'll list a couple of good ab workouts you can start to use right now.

Side Planks

- Get on the floor on your right side and lift yourself off the floor with your right forearm and right foot, so the rest of your body is in the air. Try as best as you can to hold yourself in a straight line and don't allow your right hip to go down or sit too high. Hold that position for as long as possible on the right side and then switch to your left. Also, attempt to hold the plank position for thirty to sixty seconds on both sides. If you want it to be more challenging hold that position for more than a minute.

- Mason twist

Begin by sitting in the floor, now bring your feet off the floor, around 6 inches and hold them in the air together. Now interlock your fingers to make a fist. Touch the floor on your right side, then touch the floor on the left side, and go as fast as you can from right to left. This has got to be one of the best I've tried. Try to do as many reps as possible.

- Fifer Scissor

Lie down on the floor, and bring your right leg up to where it's pointing straight to the ceiling. Hold for a second, then bring it down and bring the left leg up towards the ceiling and repeat for 25 reps. It may sound easy, yet you'll fell it in just a couple of reps. Make sure you contract your abs during the whole workout.

3. Diet and Nutrition

You could have the best ab workout ever, if you don't have a good diet to go with it, I'm sorry to say you won't get very far. Over all, make sure you eliminate all sugary foods and snacks. Watch out for any foods with high fructose corn syrup or trans fats, deep fried foods, breads and pasta and other foods with too much carbs. Make sure you have protein in your meals such as chicken, fish, beans, eggs and also vegetables. You'll find it worth it to buy quality multi vitamins and drink a lot of water which is vital to your body.

4. Create a workout schedule

Creating a workout schedule will let your mind know you are serious your ab workouts. You're also using the law of commitment and consistency in your favor which says that whatever you commit yourself to (like writing out your ab workout schedule) you'll be consistent with. Do your ab workouts 3 times a week. By keeping a schedule you'll be more likely to follow through with it.

Remember it starts with motivation so make sure you do the motivation exercise. It may be ideal to do your ab workout in the morning when you have more energy and I can't say this enough that you must have a good diet. Follow this best way to get abs fast guideline to lose stomach fat and get ripped six-pack abs before you know it!


Also, make sure you go to Best Ab Toner Diet to learn the difference between fat burning foods and fat storing foods to get lean, toned abs.

( You can also go to Best Way Get Abs Fast where you can browse through more ab nutrition tips and exercises)

Article Source: http://EzineArticles.com/?expert=Joshua_M_Rodriguez

How to Get Six Packs Abs - The Best and Magical Ways to Gain Six Pack Abs

Getting six pack abs is a real frustration. It's not an easy task to turn up your entire body into muscles and reshape it into six pack abs. For all those who desire to have a six pack abs and is not getting a real guideline over building it; I will probably let you know some easy and natural tips over developing and building six pack abs. Many of them don't know the exact ways of developing six pack abs, the end up complaining of getting no results even after trying out heavier exercises and lifting weights. Even though you spend hours together everyday working out determinately, you really need to know how to perform correct exercises in a correct way and what food habits to practice.

Remember guys Diet and Exercises go hand in hand. Both are really important in order to change the entire structure of your body and make it hard and muscular.

Diet and exercise are really essential and a basic factor in order to Get six packs abs. If you believe in going to gym and working out then believe you, me it will give you results but for a temporary period. So my suggestion is follow natural exercises and home cooked diet in order to get those muscles build up fast and remove all unwanted fats causing obstruction in your way of building six packs. Go on reading further and discover some useful guidelines.

Do exercises at home on a daily basis like, Leg Lifting, Upper and back Crunches, Incline sit-ups, Push ups and pull ups. Repeat these exercises for about 15 times. This will affect your upper and lower abs which will contribute a lot to build six pack abs.

Eating specific foods will really help you to burn your belly fats, which will then make your belly look muscular and it, I'll be easy to develop six packs. You should eat foods like Fish, Meat, apples, oranges, cereals; green vegetables, skimmed milk, etc.

Drink 5 glasses of water everyday

Perform cardio exercises. This will help your unwanted fats to be burned quickly. Cardio exercises can be done in your Gym, n your fitness class, etc. Riding a bicycle will also be an effective exercise in order to develop six packs.

I am sure now you might feel relaxed that you got a complete list of Exercising and diet plan and I am sure you will follow it and benefit yourself by getting 6 pack abs.


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Lose Flabby Arms - How to Lose Weight & Gain Muscle With Bodybuilding Diet Programs

You cannot target that area for weight loss but there are things you can try. This problem may be more applicable to women. Ever seen a man wave a flabby arm? How can you lose weight and build muscle on the upper arms?

As we age we lose much of the collagen and elastin our body produces. Some people just genetically have extra fat there in their upper arms. When we were kids, they were called "Grandma Arms". Do not despair, you have options and can get rid of flabby arms.

First of all, it is the hardest part of the body to get rid of fat. The upper arm is impossible to target just losing weight. There are gels and creams that claim they can tone the under arm and get rid of lose flabby arms. The jury is still out on the success rate of cremes and gels over the counter. There is a new chemical called Lipodisolve. There have not been enough trials done to prove its efficacy

One extreme option is surgery. The particular procedure is called a Brachioplasty (Also called "Arm Lift" is a plastic (cosmetic, aesthetic) surgical procedure that involves removing excess or loose skin and fat from ...) or arm lift. It is a same day surgery and it is done under general anesthesia. You will have stitches or a drain that come out the first week. It takes two to six weeks to recover and you will have a scar on the underside of your arm. You wear compression stockings on your arms for a while so you do not get any blood clots.

Liposuction is another, a little less invasive surgical procedure to take the fat out of your under arm. Many times they do a combination surgery with the Brachioplasty and liposuction. After surgery you will have pain and be given medication. You will probably be out of the work force for at least a week.

The most sensible and safest way to get rid of that


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How To Build Muscle - Quickest Way To Build Arm Muscles

Your arm muscles are made up of a series of muscle groups. Your biceps are often what people will notice about you first.

Your triceps, on the back of the arms, increase the size of the upper arm. Your shoulders also add definition and size to your arm muscles.

So what's the best way to build arm muscle?

In this article we'll look at some of the most effective exercises to get your arms pumped. For each exercise make sure you keep correct form. Sometimes looking in a mirror can help with this.

Your muscles will never grow until you feed them with nutrients and your body with fuel. Eat plenty of protein and carbohydrates.

Get enough rest to allow your body to recover. Aim for 8 hours sleep per night and take 1 to 2 days rest between gym session.

Create a plan and stick to it. Plan what exercises you're going to do, how much you're going to eat and how much muscle you're going to gain.

Log everything. From how many calories you eat per day to your body fat. This will help keep you motivated and you'll know if anything needs adjusting.

Arm Workouts

The incline dumbbell curl is a great exercise for targeting the biceps. This exercise will produce good definition and size. Do 3 sets of 12,10,8 reps. Find a weight that's difficult to lift. You should be able get to the final rep and not do any more.

The barbell curl targets the biceps well. Keep to good form and be careful not to swing your body at you perform the workout. Concentrate on only using your biceps and no other muscle. Aim for 3 sets of 10,8,6.

The tricep rope extension will give your triceps a really tough workout. When performing this exercise, hold the rope at the bottom and squeeze your triceps for a couple of seconds during each rep. Aim for 3 sets of 10,8,6.

The shoulders are a great muscle group to work on since they give the appearance of a muscular upper body. The upright row (using a barbell) should be carried out in 3 sets of 12,8,10.

The dumbbell shoulder press is another resistance exercise that targets the shoulder muscles. Try to do this exercise sitting down in front of a mirror. This will help you keep the correct form and not swing your arms.


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Muscle Building Arm Workouts - Three Important Things To Remember

If you're like many guys who are interested in building muscle mass, you're most concerned with your arm development. Almost every guy who's going into the gym to do his workout program is going to be looking for the perfect muscle building arm workouts that will give him killer biceps and noticeable triceps.

But yet, few ever show the results they're hoping for. Why is this? How come building great arms seems like such a hard task to accomplish for most guys?

Let's take a quick look at a few of the most critical factors that you must know about muscle building arm workouts. If you don't have these in place with your workout program, you cannot expect to see top-level results from it.

Perform Heavy Compound Lifts

The very first thing that you must be doing if you're going to get great arms is to make sure that you're performing compound lifts as often as possible. This includes movements like bench presses, bent over rows, pull-ups, and shoulder presses.

While these exercises are going to predominately work the major muscle groups in the body, since the smaller muscles of the biceps and triceps will also come into play, you're going to see noticeable improvements in them as well.

What's more is that because you tend to lift such heavy weights while doing these exercises, that means you'll get more total overall strength development.

Utilize Supersets Often

The second thing that you must know as you go about your muscle building arm workouts is that you should make use of supersets as often as possible.

A superset is going to be where you pair two exercises immediately back to back, so say a bicep curl paired with a tricep extension.

By doing them in this manner you're going to increase the muscle pump you get in the workout and also help to increase the muscle's tolerance to fatigue.

Try and do two different variations of supersets in each arm workout you do, and you'll be on track with building bigger arms.

Consider Drop Sets

Third, you should also try and incorporate in a few drop sets as well along with your supersets. While you don't necessarily have to do them both in the same session as that could quickly lead to overtraining, by throwing some drop sets in there when applicable, you will help push past a muscle building plateau.

A drop set is where you simply lift your standard weight for a given number of reps and then immediately after that, you drop the weight and crank out another set.

If you really have a lot of energy in you, once that's finished drop the weight again and then go for a third set.

Be Patient

Finally, the last thing to note with your muscle building arm workouts is that you must not overlook the importance of being patient. While it's understandable that you do want to see results as quickly as possible, try not to overlook the fact that some guys do have arms that are a bit slower to respond.

If you are seeing continual increases in strength over time though then you can rest assured that you are on your way to progress. Those who never see strength gains however should take a good hard look at their training program as that could be an indication that overtraining is currently taking place.


So there's everything you need to know to go about your muscle building arm workouts. If you follow these tips, you can be sure that you will get results and build muscle quickly.

Article Source: http://EzineArticles.com/?expert=Vince_DelMonte

Flex Those Guns: How To Build Arm Muscle Effectively

Toning and developing your arm muscles requires great persistence. Even though our arms are one of the most used among our body parts, they are still susceptible to unwanted fat. However, you will find that ways on how to build arm muscles will not at all be difficult as long as you know how to utilize each part of the arm.

The arm is made up of two main muscles, the bicep and the tricep. Although these two are the most common among the arm muscles, some people also consider other muscles such as the deltoid in their workout.

The biceps are those muscles that are typically displayed as a show of strength. They are the muscles which are flexed during arm wrestling. Biceps are an essential part in building up arm muscles. A good and continuous workout involving the use of dumbbells and barbells can be enough to build good biceps. Barbell curls or hammer curls are considered to be effective bicep builders.

Triceps are the muscles located opposite the biceps. When biceps contract, triceps also do so in the other direction. Always remember to pay equal attention to the biceps and the triceps when working out because failure to do so will result in muscle misbalance and it can affect your strength, movement and coordination. Bench dips and different kinds of presses are the recommended exercises for triceps.

The muscles at the topmost part of the arm are the deltoids. However, they should not be confused with the shoulder muscles. Deltoids are also important in building arm muscles because they form the area between the arm and the shoulder. Deltoids are felt the most while you are holding any kind of weight. Workouts for getting bigger and better deltoids involve different kinds of presses as well as exercises that have to do with raising or lifting your arms straight while carrying a weight.

Additional tips on how to build arm muscles:

1. Stay hydrated. An increase in your hydration level can automatically be a contributing factor in muscle building.

2. Maintain a healthy diet. Your time spent on weight lifting and doing exercises to build up your muscles will all be useless without a strict diet of healthy and nutritious food. Avoid fatty foods and design a meal plan that consists of necessary nutrients.

3. Have patience. Building arm muscles actually takes time. Do only the necessary amount of exercises a day. Doing too much or too many exercises than needed in a day in the hopes of speeding up results will only lead to injuries or serious complications.


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How to Get Big Arms Fast - Why Most Skinny Guys Get it Wrong

Let me tell you, from someone who spent his adolescence as a skinny guy, that being rake-thin is no fun. Yeah ok, i could eat a horse and still have room for apple pie and ice cream, and not even put on a pound of weight, but what good is that when you look like a bean pole?

If you pack on even just a few pounds of muscle, it can make a huge difference, and of course, one of the most impressive places to gain muscle is on your arms.

Big, muscular arms turn heads...period.

But how can you get big arms quickly? Well, here I'd like to show you the most common reasons most skinny guys struggle in their quest of how to get big arms fast.

Big Arms Have 3 Major Muscle Groups

The big mistake that most skinny guys make when looking at how to get big arms fast, is that they tend to focus solely on the biceps and more or less ignore the triceps. That can cost you many wasted hours in the gym.

Look at any bodybuilder or fitness model and you'll notice that in many cases the shape of their muscular triceps is what really gives them their big arms.

FACT: Triceps are naturally bigger and stronger muscles than biceps. So if you're overtraining your biceps you'll only end up with disproportionate upper arms, then don't look or perform nearly as impressively as a good balanced well-trained arm.

How To Get Big Arms By NOT Focusing On Them

Now, I'm a great believer in compound exercises for skinny guys to pack on muscle - in other words I tend to advise people to avoid using isolation exercises (particularly for beginnners) as they will tend to tire out certain muscles before others and so you end up fatigued too early and with poor results.

If you're looking at how to get big arms fast then you'd do well to remember that by simply completing good solid all-body workouts, your biceps, triceps and overall arm size will increase substantially. In fact, if you watch some of the biggest guys in the gym you'll notice that they hardly train their arms specifically. They focus on increasing the size and strength of their chest, shoulder and back muscles and know that big arms are simply a result of that.

If you focus solely on your arms and fatigue them, then by the time you get to exercise your back and shoulders you won't have enough gas left to perform properly, thereby sabotaging your overall fitness and muscle mass gains.

Apply Constant Tension To See Massive Growth

Another mistake skinny guys make when thinking how to get big arms fast is the failure to keep the arm muscles under constant tension in order to see the most gains. The visits to the gym become more about lifting as heavy a weight as possible or doing as many reps as possible to get big arms, whereas in reality it should be about performing the exercises under control with good technique and focusing on working whichever muscles should be worked.


You know what I mean, when you see guys throwing weights around with sloppy technique or "cheating" by using other parts of their body to help them during the exercise. This will not only cause you to suffer injury more often, but also fails to work the correct muscle groups consistently.

For instance, the biceps respond to constant pressure, so think about "squeezing" at the top of your barbell curls to get the maximum benefit to your muscles.

A trick I like to use when performing hammer dumbbell curls is to start with the dumbbell already lifted. So let's say I start by lowering the dumbbell in my right hand and then lifting it back up...well, while I'm doing that the dumbbell in my left hand is in the contracted position, meaning I have constant tension on BOTH biceps throughout the whole exercise.

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