Abs Workout - 10 Steps to an 8 Pack

There’s a difference between “in shape” and “ripped.” If you’re just looking to get in shape, you can skip this story. But if you want true bodybuilder definition...read on.

  You don’t actually need abs that show.

Most men in America will go through their entire lives without ever having seen their abs, except maybe briefly one summer when they were 12. In fact, even many professional athletes don’t have abs their girlfriends can do laundry on. Few baseball pitchers, and no offensive linemen, see their abs when they suit up before a game.
But if you’re going to be fit, why not show it? For the average guy who’s in shape, getting abs isn’t that hard. It’s like taking an A- and turning it into an A+. Challenging, but hardly impossible.
Getting abs is a lot about diet, a little about exercise, and all about attitude. As a fitness model, trainer, and former natural bodybuilder, having defined abs has been part of my job description for the past decade, so I’ve learned to eat, train, and program my mind accordingly to keep them sharp. Below are 10 tips I’ve used that make the difference between regular and premium.

Your Perfect Muscle-Building Day

Between work, family obligations, and the occasional weekly hangout with the guys, finding time to meet all of your health and fitness goals can prove to be quite challenging. Compound those events with the conflicting ideas concerning optimal workout times, meal frequency, and other factors and the whole idea of building muscle becomes a confusing mess. To help simplify the process, we’ve laid out a step-by-step game plan to your ideal muscle-building day. Follow the steps below to set yourself up for success in achieving your dream physique.

6AM-8AM

1. Hydrate
After spending six to eight hours horizontal in bed, your body is likely dehydrated. Taking into account that 75% of muscle tissue is water, the lack of hydration can really put a damper on your muscle-building abilities. Replenish the water you missed out on overnight with a tall glass first thing in the morning - before your first cup of coffee.
10 Surprising Ways to Quench Your Thirst>>>
2. Eat a high-quality breakfast
While the intermittent fasting craze has taken off as of late, breakfast is still an important meal especially for guys looking to build muscle. Your muscles likely aren't breaking down from lack of nutrition after only six to eight hours without food, but a solid breakfast is one of the best ways to get a jumpstart on proper fueling for the day and curb cravings. Plus, most guys have more time in the morning to focus on eating properly (provided you don't miss your first alarm). Start with a high-protein breakfast including a few sources of dietary fat. Finish the meal with another large glass of water.
 

9AM-11AM

 

1. Eat a high protein snack
Like many other arenas, the best offense against snacking temptations is a good defense. Plan to take down a high-protein snack mid-morning to keep energy levels high and to prevent yourself from binging on the coffee cakes and cinnamon rolls.
2. Hydrate
Like many of your other coworkers, you’ve likely downed a few cups of coffee by mid-morning. Supplement your java habit with 10-12 ounces of water. The extra fluid will help to keep you hydrated and also prevent hunger pangs (combined with your high-protein snack) that tend to strike at this time.
The Caffiene Fix: Press Beyond Your Limits With Coffee>>>
3. Move
If you're like the majority of the American population, you spend the bulk of your day seated in front of a computer. That position can both wreak havoc on your posture and ruin your chance at your desired physique. To make matters worse, excess sitting has been correlated with metabolic disease, depressed mood states, and increased risk of cardiovascular disease. Beat them all by moving around mid-morning. After planning out your day and answering any pertinent emails, take a quick walk around the office. Try to move for at least 5-10 minutes. If you don’t mind being dubbed the office health nut, throw in some bodyweight squats and push-ups. Keep moving throughout the day trying to be seated for no more than an hour at a time.

12PM-2PM

 1. Workout
Afternoon workouts are beneficial for several reasons. First, your body is likely more warmed up than first thing in the morning leading to less risk of injury. Second, hormones like growth hormone and testosterone are at higher levels ensuring that you get the most muscle-building benefit from your lifting session. Lastly, the demands of the workout session ensure that your energy levels are high, and you avoid the mid-afternoon slump.
To get the most out of your afternoon workout, focus on hitting your entire body combining multi-joint exercises like squats and deadlifts. This type of whole-body focus will further elevate your hormones and help you get in and out of the gym quickly.
2. Eat a high protein lunch
Protein is crucial to take in, particularly post-workout. Alongside your serving of this muscle-building macronutrient, be sure to include some fast-digesting carbohydrates like potatoes or rice. The carbohydrates will slow down catabolism – the body’s process of breaking down tissue during your workout. This results in a faster recovery and jumpstart on the muscle-building process.
3. Supplement with creatine
Creatine is one of the most popular sports supplements on the market for one reason – it works. The strength builder has been backed by numerous studies and offers a safe way for men to increase muscle mass. If you need to take back your daily dose, the best time is after your workout, so knock it back with your post-workout meal.

2PM-4PM

1. Take a nap
Skip out on the afternoon coffee and instead opt for a mid-afternoon nap. The quick snooze will leave you feeling rejuvenated for the rest of the workday. Afternoon naps also lead to increased productivity and memory function. To make matters even better, you only need a short time (10-30 minutes) to reap all of the benefits. Can’t skip out on work for a quick sleep session? Practice meditation instead. The quiet time can help you refocus your energy and attack the rest of the day with vigor.
2. Hydrate
While the rest of your coworkers are searching for energy drinks, load yourself up with a cup of water instead. The continued focus on hydration will help to replenish fluids lost during your workout as well as maintain energy levels. It also helps with digestion and prevents cravings for the sugar-filled temptations that lurk in the kitchen cabinets.

6PM-8PM

 1. Eat a homemade dinner
After a long day of work, the last thing many guys want to do is hop behind the kitchen counter to whip up a gourmet meal. However, now isn’t the time to ruin your perfect day by hitting up the drive-thru on the way home. Top off your nutrition with a blend of protein, carbohydrates, and fat. Don’t be afraid of piling on the carbohydrates. Provided you’ve kept your consumption in check throughout the rest of the day, the increased carb intake might actually help you sleep better at night.
2. Limit the booze
A stressful day might tempt you to indulge in some evening cocktails. However, the excess booze intake could be detrimental to your hard work in the gym. While alcohol in moderation poses little threat to growing muscles, overconsumption decreases key hormone production and ruins sleep (not to mention the extra added calories). To build your optimum physique, keep alcohol consumption to a minimum (0-2 drinks/night).

15-Minute Workout: Pump Up Your Pecs

If you have only 15 minutes to train, don't mess around with fancy exercises that waste time. 

 

The best workouts aren't always flashy—plenty of simple routines get the job done. We've got one that blasts your pecs with heavy weight and hits the muscle fibers from every important angle.
The One-Off Workout: Push and Stretch Your Chest >>>
Directions
To keep the workout to 15 minutes, you'll need to rush your warm-up on the bench press a bit. Steadily work up in weight, resting only as long between warm-up sets as it takes to change the plates. This hustle means you won't be optimally prepared to lift your heaviest possible load for four to six reps—so you should therefore use a slightly lighter weight—but that's the tradeoff for getting the workout done quickly. To minimize the problem, rest two minutes after your last warm-up set before you go heavy.
1) Bench Press
Sets : 1 Reps: 4–6
2) Incline Dumbbell Press
Sets : 1 Reps: 8–10
3) Parallel-Bar Dip
Sets : 1 Reps: 12–15

Muscle Training - Top 10 Ab Exercises

Year after year, countless men swear that they will work their abs and achieve the elusive six-pack; most of these men fail. The reasons for wanting great abs are simple: you'll feel good about yourself and therefore boost your self-esteem and girls love them. Here are 10 of the all-time best exercises for your abs. They will help you to whip that gut into shape. Just remember that without a proper diet and a fat-burning cardio regime (such as high intensity interval training), you're ab crunches will be in vain.

#10 : Reaching crunch on ball

Instructions: Sit on a Swiss ballwith your feet shoulder-width apart on the floor. Lean back, so that your back is almost parallel to the floor. Straighten your arms and point them toward the ceiling. Contract your abs, as you would for a crunch, while you reach for the ceiling with your fingertips. Hold the contracted position for three seconds. Slowly lower yourself back to the starting position. Do 10 reps. 

#9 : Twist and crunch

Instructions: Place a mat on the floor and lie down on your back, with your hands by your ears and your legs perpendicular to the floor. Twist your hips slightly by contracting your left oblique muscles; hold that position. Using your abs, bring your right elbow across your body to the outside of your left knee. Slowly return to the starting position. Repeat the movement on your right side. Do 10 reps.  

#8 : Russian twist

 Instructions: Sit on a decline bench, with your legs firmly under the pads. Lean back slightly, so that your thighs and torso form a 90° angle. Extend your arms in front of you, so that they form a 90° with your torso, and clasp your hands together. Keeping your back straight, your chest out and your arms straight, make a semi-circle with your arms. With your abs flexed, move as far as you can from right to left and left to right, and do the motion as quickly as you can without sacrificing proper form or range of motion. Work your way up to 60 seconds of continuous movement.

#7 : Hip raise/leg raise

Instructions:Lie down on a flat bench with your legs up and perpendicular to the bench (hold the bench behind your head for stability). Lift your hips slightly off the bench by contracting your lower abs, hold for three seconds, and lower your hips. Keep your back flat on the bench, your legs straight and lower your legs until they almost form a straight line with the rest of your body. Hold for a count of three and bring them back to the starting position. Do 10 reps.

#6 : Woodchop

 Instructions: Add some weight (try 25 pounds) to a multipurpose pulley machine and grasp the handle attachment at shoulder height with your left hand. Square yourself to the machine and take a few steps to the right (away from the machine) until there is sufficient tension. Stand with your feet shoulder-width apart, bring your right arm across your body, and clasp your hands together while holding the handle. Keeping your arms straight and at shoulder-height, use your abs to bring your arms across your body, as though you were making a woodchopping motion. Bring them back to the starting position. Do 10 reps on each side for the excellent core workout.
On to the Jackknife, the Front Plank, and other killer exercises for your abs...

#5 : Jackknife

Instructions: Place a mat on the floor, lie down on your back and extend your arms above your head. Simultaneously lift your arms and legs toward the ceiling, until your fingertips touch your toes (if you can). Slowly return to the starting position. Do 10 reps.

 

#4 : Windshield wipers

Instructions: Place a mat on the floor and lie on on your back with your arms in the "T" position for stability. Lift your legs so that they are perpendicular to the floor and rotate your hips, keeping them in contact with the floor, so that your legs move from left to right, in a "windshield wiper" motion. Make sure to move in a slow and controlled manner. Do 10 reps. 

#3 : Reverse crunch

Instructions: Lie down on a bench with your knees bent and your upper legs at a 90° angle with your torso; grab the bench above your head for stability. Use your ab muscles to pull your knees toward your chest until they reach your elbows. Hold the crunch position for three seconds and return to the starting position. Do 10 reps. 

#2 : Side crunch on ball

Instructions: Firmly place your right hip on a Swiss ball and lean into the ball; ensure that your torso is off the ball. Support yourself by pressing the soles of your feet against the bottom of a wall. Place your hands by your ears, and contract your left oblique muscles, lifting your torso up as far as you can. Hold for three seconds and release. Do 10 reps and repeat on the opposite side. 

#1 : Front plank on ball

 Instructions: Rest your elbows on a flat bench and the balls of your feet on an exercise ball. Contract your abs so that your body is parallel to the floor and there is no dip in your lower back. Hold the plank position for 60 seconds. 





 

rock-hard abs

Throw a few sets of these ab destroyers between your other exercises at the gym, and within a few weeks, you'll be amazed at your newfound ripped and rock-hard midsection. Just be cool and don't become one of those guys that whips off his shirt to show them off at every opportunity.

Muscle Training - How To Increase Your Vertical Jump

Whether you're a regular on the basketball court and looking to improve your performance or you just want to reach new highs on your vertical jump, incorporate exercises into your workout that'll help increase your vertical jump. In doing so, you'll get the secondary benefits of explosive power, better leg strength and improved neuromuscular coordination.

jumping basics

First, let's define what jumping really is: power. And what is power? Power is the rate at which work can be performed. There are a few different ways you can go about increasing the amount of power you’re able to generate. First, increase your force output; second, increase the distance over which you are applying the force over (while keeping force and time constant); third, decrease the time over which the movement is performed. If you can do one of these more effectively than before, you will see an increase in your vertical jump.
So, in order to increase your vertical jump, here are some training factors you need to know.

Quad strength

The best way to work on your quad strength is through squat exercises since this movement is similar to jumping. So, before doing any other training, get yourself onto the squat machine. When performing the squat action, you'll want to go down as low as possible to increase glute activation, which is a large muscle involved in propulsion.
To increase your vertical jump even further, perform single-leg squats. Since performing a vertical jump usually requires jumping off one leg, single-leg squats are even more movement-specific, and will help build the required strength.
You should be able to squat about 1.5 times your body weight -- if not two times. Once you can do that, you stand a good chance at increasing your vertical jump.
Finally, when squatting, think about pushing yourself upward as fast as possible after the lowering phase. This will work more of your fast-twitch muscles, which will help on that upward exploding phase of the vertical jump.

Calf strength

Your calf muscles perform that final propulsion into the air, so they need to be trained.
To increase their strength, do calf raises off a step; this will increase the muscle’s range of motion. To develop maximum power when springing off the ground, the greater the range of motion, the better. More ways to work your quads to increase your vertical jump…
Choose whether you prefer to do your calf raises holding a barbell across your back or using a set of dumbbells. Either way, be sure the balls of your feet are placed on the step and the heels are moving past the parallel to create a stretch in the muscle.
For this exercise, perform 3 to 4 sets of 15 to 25 reps (you can work in the higher rep range with this muscle group).

Flexibility training

Developing your flexibility will also help you increase your vertical jump. If your tendons, muscles and ligaments are tight in your lower body, they will not be able to leverage the force as much, which will decrease your jumping ability. The specific areas you'll want to focus on are the hip flexors, the hamstrings, the quads, and the calves (Achilles tendon).
Quads: To stretch the quads, stand so that your hips are squared and pulled up as much as possible to lengthen the quad muscles. Next, hold onto a bar for balance and bend one leg at the knee so that you are able to grab your foot behind you. Pull it as close to your rear as possible and, keeping the knee as close to the standing leg as possible, pull back slightly. Remember to keep the hips square and up throughout the entire movement. As soon as these get slightly out of alignment, the resulting stretch will not be nearly as great. Hold the position for 20 seconds before moving on to the other leg.
Hamstrings: To perform the hamstring exercise, sit down on a mat with your legs straight out. Next, keeping your feet flexed, bend forward and try reaching your palms to your feet. If you’re able to, grab onto your feet and pull your body forward even more, but keep your back straight -- this will ensure that you are effectively stretching the hamstrings and not just your back. Hold this position for 30 seconds before relaxing and repeating it.
Hip flexors: To increase the flexibility of your hip flexor muscles, get onto the floor in a kneeling position. Then, move one leg out so it's in front of you, with your foot planted firmly on the floor and your knee at about a 90-degree angle. Next, slowly lean your body toward that knee until you feel a pull in the upper thigh area on the other leg (this is the hip flexor muscle). Your arms can be placed on the bent knee in front of you or they can be held out to the side for balance. Hold this position for 15 seconds, and switch legs.

Calves: To stretch the calf muscle, stand on a step with your heels slightly off it, while balancing on the balls of your feet. Next, drop one heel down (slightly shifting your weight backward to apply pressure to the muscle and tendon) until you feel a slight stretch. Hold this for 10 seconds while taking a deep breath in and out. Afterward, push slightly further and hold it. Switch sides once you are finished.
Work on those jumping skills next…

jumping skills

The next key aspect you'll need to work on is improving your jumping skills. Since the best way to improve on any skill is to practice it, you must perform a variety of jumps. On a separate day than your strength-training day, complete a series of the following exercises two to three times a week.
No Arm Hop: Don’t use your arms so that all the force is generated from your legs. Stand tall, bend down slightly and jump off the ground, while keeping your arms glued to your sides. Upon landing, jump again so that you complete 10 continuous reps.
Split-Lunge Jump: This exercise will really get your glute muscles firing, which is key in producing force. Assume a lunge position. Drive yourself off the ground from the lunge, switch legs in the air, and land back in the lunge position. The lower the lunge, the more muscle work is required. Go as low as possible while completing 10 to 15 reps.

Box Jumps: Box jumps improve your rebounding ability, giving you better plyometric power. Stand atop a box that's one to two feet off the ground (the higher the box, the harder the exercise will be). Once you've found your balance, jump off the box, land as quickly as you can, and rebound off the ground once again. Note that the point of this exercise is not to land in a deep knee bend, but only to bend the knees as much as needed to propel your body off the ground again. After you're finished, get on top of the box and perform the action again, repeat it 10 times.
Ankle Hop: The final exercise you'll perform is an ankle hop, and it will mostly work the Achilles tendon and calf muscle. Simply stand up straight and perform small hops off the ground without bending your knees. You may need a slight knee bend to get going, but after that, keep it to a minimum. Perform up to 20 at a time, rest and repeat the exercise 2 to 3 more times.
Once you've gone through all of these components for a few weeks to a couple of months, you should start seeing a difference in your vertical jump. It would also be a good idea to start practicing your vertical jump once or twice a week once you get the hang of these exercises.
Finally, it should be mentioned that body fat levels will play a role in your vertical jumping ability. Obviously, the less body fat you have to transport into the air, the less strength your muscles will need. If you’re currently sporting some extra body weight, slimming down might be to your advantage. To do this, add some cardio to your program, and take a thorough look at what your dietary habits are like.

jump around

If you are willing to put the time and effort into completing the above-mentioned exercises, there is no reason why you won’t eventually see an increase in your vertical jump.

Muscle Training - Abs Workout

One of the top body elements that men covet is a chiseled set of abs. You can’t deny the fact that any man with a firm, ripped stomach gains instant respect from others, which is not an easy goal to achieve.

Fortunately, if you have the right strategies in place it’s definitely a goal that you can take head-on.

Let’s walk you through the top things that you should be doing in order to maximise your abs' potential.

 

Serve Up Some Lean Protein Post-Workout

 

The first thing to focus on is taking in a good dose of lean protein after your workout session -- it’s a must in order to repair broken down muscle tissues. With greater repair levels, you’ll experience greater overall muscle growth, which means a faster metabolic rate.

And the faster your metabolic rate is moving along, the more total body fat you will burn up daily, helping uncover your abs in the process.

Wondering where to get the combination of premium proteins needed to support lean muscle mass and maximise training? Check out Body Fortress' Super Advanced Whey Protein. Boasting premium whey protein -- as well as high-quality creatine, essential amino acids, crystalline taurine and threonine -- Super Advanced Whey Protein delivers the essential mix of premium proteins and nutrients required to complement high-intensity workouts.* This dynamic formula delivers 60G of protein per 2 scoop serving.

 

 

Do Core Moves On The Decline

  When going about your core workouts to develop stronger abs, don’t underestimate the power of doing them on a decline. Simply shifting the body into this position gives them greater total resistance to work against since you’ll have to fight the forces of gravity.

Try the decline weighted twisting sit-up for the ultimate move that hits the obliques as well. 

 

Destabilize Your Body

 On the workout side of things, the more you can destabilise yourself, the more you’ll target muscle fibers deep within the core.

Doing more of your basic strength and core exercises on an exercise ball, you’ll achieve this effect perfectly. 

 

 

 

 

 

 

Eliminate Refined Foods

 Next, one of the most important steps to take if you want to get chiselled abs is to eliminate all the refined foods that you’re consuming in your diet plan. Refined foods will break down rapidly in the body which causes your blood glucose to increase and this spikes insulin right along with it.

With high levels of insulin constantly in your system, you’re in primary fat storage mode, so expect to see fat being packed on around your middle.

Once the glucose is cleared from the blood, you’ll then suffer a blood glucose crash, which causes intense food cravings to set in.

 

Crank Up The Speed On The Treadmill

 To burn fat at an accelerated rate for hours after your workout, start adding interval training to the mix. You’ll stroke your fat burning engine for 48 hours post-workout, making this an excellent way to increase your fat loss.

Remember that total fat loss comes down to total calories expended versus consumed, so adding intervals will greatly help the expended side of the equation.

 

 

 

 

Reduce Your Stress

 Combating stress will do more than just help you feel better on a day to day basis. When you’re highly stressed out, you’re going to be releasing far more cortisol than normal, which is a hormone that will only encourage fat accumulation in the midsection.

Figure out what technique works best for you to bust through stress and then make sure that you use it daily.

 

 

Perform Full-Body Workouts

 Rather than doing a split body workout like many men do, make the switch over to a full-body workout. Full-body workouts stimulate far more muscle fibers in total, which means a greater calorie burn during both the workout and well after it’s finished.

For overall fat loss, full-body workouts can’t be beat. Plus, they allow more time off from your training to get in your interval cardio workouts.

 

Get More Sleep

 Getting sufficient sleep is the next vital element to have in place if you want to get abs in a hurry. If you aren’t sleeping enough at night, you’ll experience a slower metabolic rate, a higher cortisol release and less energy to complete your workout the very next day.

When you’re well-rested, you’ll also experience fewer food cravings, making it easier to choose wise nutrition options.

 

Cut Back On The Beer

  If beer is your beverage of choice, you may want to consider changing that. Beer is higher in carbs than other options, which will get converted to body fat in a hurry. Combine this with the alcohol content -- which already puts the breaks on fat loss -- and you have yourself a prime fat-gain situation.

Opt for liquor-based drinks with calorie-free mixers like water or slimline tonic instead.

 

 Eat More Omega Fats

   Finally, make sure you are getting enough omega fats in your daily diet. One study published in the International Journal of Obesity noted that when subjects were given one of two diets, the first with the inclusion of fish oil in food or a supplemental form and the second without, that those eating the fish oil experienced a weight loss of about two pounds more over a four-week period than those who didn’t.

Salmon, mackerel and walnuts all contain omega fats, but if you don’t eat these foods on a regular basis, be sure to look into fish oil supplements instead. So when you’re looking in the mirror and thinking that it’s time you put some effort in focusing on your core development, get these points in place to help take your progress up a notch.

Strength Training Workouts - Muscle training

My lifting strength workout  career started out like that of many other teenagers looking to build muscle: Find the biggest guy in the room and do what he did—which strength workout  typically meant putting as much weight as possible on the bar and completing the reps by any means necessary. Not only did strength workout strength training workout my size increase, but so did my strength. Naturally, I continued to lift big, expecting my size to strength training workout  grow proportionately. This didn’t happen. I got stronger, but my muscle gains stagnated. What was going strength workout strength training workout on? I thought size was directly related to strength. At least, that’s what the “experts” were saying.

That’s around the time I began studying exercise strength workout  science in college. Soon I was learning about the physiology of training and how the body responds to resistance exercise.

When I learned the chemical processes strength workout  of how the body builds muscle and the finer points of protein synthesis, I saw the light. I had fnally learned what muscle mass was truly about. The eight-week strength training workout  training program strength workout  I’ve mapped out here incorporates all of this knowledge into one straightforward mass gaining plan. Follow it as written and you’ll build serious muscle in the next two months and lay the foundation for more size gains to come after that.